A list of healthy foods with no carbs and no sugars.   

If you are trying to lose weight, get healthy or cut back on junk foods then you will want to know the lowest carb foods.

When we talk about carb foods, we really mean refined carbohydrates, starches and sugars which can all cause damage to our health if we eat too many.

Unfortunately eating too many refined carbs and processed foods leads to weight gain, obesity, arthritis, nerve damage, heart attacks, strokes and many more illnesses.

In today's video we will explore a list of the 12 lowest carb foods that you can eat.

Eating these to replace junk foods will bring in lots of nutrients to your body and allow to heal naturally. 

These are perfect when following any low carb diet such as keto or paleo.

1. Eggs  0.6g Carbs, Per Egg

Pasture raised eggs contain only trace amounts of carbohydrates within them. They are packed full of proteins, amino acids, vitamins and minerals which help your body's cells to heal and grow. These are the perfect low carb food and contain all the building blocks of life.

2. Leafy Greens   0g Digestible Carbs

Leafy greens such as kale, arugula, cabbage, bok choy, collard greens and beet tops are some of the best no carb foods you can eat.  These contain only fibre carbohydrates which is not converted to sugar by your body. Leafy greens are packed full of potassium, magnesium and phytonutrients that reduce cravings and promote weight loss.

3. Oily Fish 0-0.1g Carbs, Per 3oz

When following a low carb plan, oily fish are the best source of protein and omega-3 fatty acids. Wild caught salmon, sardines, herring, mackerel and tuna are all amazing low carb foods which help to lower inflammation in your body, and reverse the damage caused by eating sugar in the past.

4. Grass Fed Meats   0g Carbs

Chose high quality, grass fed animal meats from beef, lamb and pork. These foods are loaded with iron, B vitamins, protein and essential fats. The heme-iron helps to build healthy red blood cells, to carry oxygen and nutrients throughout your body. Nitrate free bacon is also one of the best low carb foods that you can eat. 

5. Nuts & Seeds   1-2g Net Carbs, Per 1oz

Cutting out junk foods can be challenging, especially if you are addicted to sugar and flour. Start eating walnuts, pecans, brazil nuts and macadamia nuts. These do have a few carbs that you must count in your daily plan. However they are also high in fibre, protein and healthy fats which nourishes you.  We also recommend sunflower seeds, chia seeds, hemp and flax seeds to supply Vitamin E, B Vitamins and minerals.

6. Dairy     0.4g Carbs, Per 1oz

Do not consume milk if you are on a no carb/no sugar diet, because this contains a type of sugar called lactose. However you can eat cheddar cheese, camembert, halloumi, brie, goats cheese and mozzarella. These virtually contain no carbs but supply lots of protein and Vitamin K2, which helps calcium to be absorbed into your bones. 

7. Butter    0.1g Carbs Per 100g

Another low carb food which is rich in natural fats. Pure butter that has not been blended with vegetable oil is one of the healthiest sources of active Vitamin A to protect your eyes, skin and hair. The calcium in butter also strengthens bones and is very bioavailable. 

8. Healthy Oils   0g Carbs

Cut out unhealthy omega-6 oils like vegetable oil, soy oil, canola oil, margarine spreads, and corn oil because these damage your internal organs. Switch to healthy fats such as avocado oil, extra virgin olive oil, coconut oil and beef tallow. These contain no carbs nor sugar and help to reduce inflammation in your body. 

9. Fermented Vegetables   0.1g Net Carbs, Per 1oz

Eat fermented vegetables such as sauerkraut, pickles and kimchi to supply lots of Vitamin C and probiotics to your body. These feed the friendly bacteria in your gut, which help to control your blood sugars for losing weight and getting healthy.

10. Cauliflower & Vegetables  0g Digestible Carbs

Cauliflower is well known for its anti-inflammatory effect due to its concentration of antioxidants. It can be used to make low carb pizza bases, cauliflower rice and chutneys. 

We recommend eating lots of this, along with broccoli, brussels sprouts, cabbage and other cruciferous vegetables as these all contain no digestible carbs or sugars other than fiber.

11. Healing Herbs 0g Digestible Carbs

Herbs like mint, basil, parsley, thyme, oregano, cilantro, dill, rosemary and others do not contain any digestible carbs but are packed full of healing phytonutrients and antioxidants.  These support healthy weight loss and blood sugar management.

12. Spices  1-3g Carbs, Per Tsp

We also encourage using ground spices such as turmeric, cinnamon, coriander seeds and ginger because they are some of nature's most powerful natural healers. They do have a very small amount of carbs, but you don't need much to add flavour to delicious meals. 

These spices work wonders for lowering blood pressure, aiding weight loss and curing depression and anxiety. Adding a little black pepper also helps your body to absorb the healing compounds within spices. 

As you can see there are a great range of healthy foods available which contain no sugar and no carbohydrates.

The lower the amount of carbs that you eat, the more your body will be able to enter ketosis a state of fat burning. 

If you are following a low carb diet plan, then the goal is usually to keep your carbs below 20-50g per day. 

Your body will produce more ketones, the main fuel source that feeds your brain cells and heart muscle. This will give you more energy, vitality, stable blood sugars, improved concentration levels and many more health benefits.

What About Fruit?

Most fruits contain too much fructose. This is a type of sugar which is processed by your liver similarly to alcohol and slows down weight loss.

You may eat a small handful of berries each day however, such as raspberries, blackberries and strawberries. These are low in net carbs, but you must count them to stay within your daily limit.

The healthiest fruit on planet Earth is actually the humble avocado. This is packed full of nutrients and healthy monounsaturated fats. It's the perfect low carb food, but does contain some carbs that you need to count. 

Choose Quality Foods

I also recommend avoiding commercial meats, dairy and produce.

Opt for high quality, grass fed and grass finished meats, eggs and dairy. These are more nutrient dense and provide better quality proteins and fats. 

Try to choose organic vegetables and leafy greens, because these have not been sprayed with pesticides that can damage your liver.

Summary

A low carb diet such as keto is an amazing way to heal and repair your body, as long as you are eating high quality foods, and avoiding inflammatory vegetable oils.

Replace junk foods in your diet with those mentioned in today's video, and you will start to see improvements in your overall health. 

Be sure to keep your net carbs at less than 50g per day to keep your metabolism in fat burning mode.

To learn more about nutrition and healthy foods, we have over 700 videos for your to explore. 

 

Thank you very much for listening, a like is always appreciated and remember to subscribe and tap the bell for more healthy videos. I wish you great health, wealth and happiness.

Do You Have Vertical Ridges On Your Nails?

Our fingernails can tell us a great deal about our health, and give us more insight into what is happening inside our bodies.

Many people live is a state of stress, which can cause chemical and structural changes to our brains and nervous system.

Over time this can lead to nerve damage as problems begin to manifest in the body, such as anxiety, ringing in the ears, ridges on the nails and other problems.

The nails carry nerve centres under them and are among the first to get affected when there is something wrong in the body.

If your nails are pink and smooth then this is a good indicator that you have a healthy and fully functioning nervous system.

However if your nervous system is overburdened, then vertical ridges will begin to appear from the top of the nail to the base. This indicates that you are deficient in important B vitamins, especially B12. 

When we are stressed, or we eat too many refined foods our bodies become deficient in Vitamin B12 and other B vitamins.

This leads to a form of iron deficiency anaemia, meaning that the right nutrients aren't reaching your nail bed, causing the formation of vertical ridges on your fingernails.

Treatment Options

Now we will take a look at 6 natural remedies that you can use to reverse vertical ridges, so that you nails grow back healthily.

1. Remedy 1: Nutritional Yeast

People who suffer with vertical ridges often feel stressed and anxious. Eating 2 tablespoons of nutritional yeast each day quickly helps to sooth anxiety and nervous tension in the body. It is loaded with B vitamins which help to regrow and restore the nerves connected to your nails.

2. Remedy 2: Eat Shellfish

Eat shellfish at least 3 times per week such as mussels, crab meat, shrimp, cockles and clams. These are all loaded with Vitamin B12 and important minerals. These help to supply nutrients that heal your nervous system and reverse the underlying cause of vertical ridges on the nails.

3. Remedy 3: Stop Taking Antacids

If you are taking antacid medications or PPI's then these may be causing a deficiency in B12 along with iron and other nutrients. They neutralise your important stomach acids and block you from absorbing many nutrients. Take apple cider vinegar instead as a natural treatment to help you absorb more B vitamins.

4. Remedy 4: Take Methylcobalamin (Vitamin B12)

If you are a vegan or following a plant based diet, you may be deficient in B12 because it comes from animal sources. Taking a supplement of B12 in the form of methylcobalamin can really help to heal your nervous system disorders and reverse vertical ridges on the nails.

5. Remedy 5 Coconut Oil

To smooth out the surface of your nails on the cosmetic level, use an emery board to buff your nails and coat them regularly with coconut oil. This will help to nourish and protect the nail and make it appear healthier. 

6. Remedy 6: Eat Wild Caught Salmon

Wild caught salmon is one of the healthiest foods to restore your nails as they are loaded with omega 3 fatty acids, vitamin b12 and other key nutrients. We recommend eating this regularly and cutting back on refined foods like sugar to boost your B vitamins and restore your nails and nerves.

As you can see nail ridges are not a natural part of aging, but are in fact caused by a deficiency in B vitamins and also iron.

If you notice that there is only 1 or 2 ridges, then this is an indicator that you need more heme iron in your diet from red meat and animal sources. 

We also recommend getting regular exercise of at least 5 minutes per day. This helps to boost blood flow around the body, so that that nutrients can get where they need to be. This is especially useful if you have peripheral vascular disease

Remember that the nails give us all kinds of clues as to the internal state of our health. We will be covering many other bodily signs of vitamin deficiencies in our videos. 

The best vitamin for your nerves.

If you feel a tingling, burning, stabbing or shooting pain in the feet or hands then you may be suffering with at type of nerve damage.

The nerves in your body carry electrical signals from your brain and spinal cord through your nervous system. 

Sometimes these nerves become damaged which often causes the sharp shooting pain, especially in the toes or hands. 

In more severe cases you may notice numbness, a loss of balance or muscle weakness.

This type of nerve damage is called peripheral neuropathy and can be reversed and treated by loading up on B vitamins.

In today's video we will be exploring the benefits of B vitamins to heal your nerves naturally. You will also learn about what caused the nerve damage and the best food and supplements to heal the nerves. 

B Vitamins, What Are They?

There are 8 essential B vitamins which all play an important role in supporting your nerve health and protecting the nervous system.

B vitamins are found in a variety of different foods and are essential for controlling nerve impulses, supporting brain function, cell metabolism, energy production and much more.

When you do not have enough B vitamins in your body, the blood supply to your nerves dries up, leading to nerve damage, peripheral neuropathy and shooting pains or numbness in the feet and hands.

Vitamin B12 for example has been found to protect the myelin sheathe, a protective layer which surrounds your nerve cells. This helps to protect against nerve damage.

Why Am I Deficient In B Vitamins?

Over 40% of people in the US are deficient in Vitamin B12, as well as other B Vitamins such as B1, B6 etc…

The most common cause of a deficiency is eating too many refined grains, sugar, white rice, soda drinks or corn products. 

These foods deplete your B vitamins because they are harder to break down and turn into energy.

B vitamins deficiency can also be caused by a hormonal imbalance, injury to your spinal cord, long term stress or as a complication of diabetes and high blood sugar. 

Low Stomach Acid

Another common cause of a B vitamin deficiency is low stomach acid. If you suffer with acid reflux, heart burn, gas or excessive burping then you may have low stomach acid.

The stomach acids should be very acidic, at a Ph of between 1 and 3, in order to break down your food and absorb important vitamins and minerals.

As we get older, our stomach acid tends to become weaker which prevents us from absorbing enough B Vitamins from our food.

How To Absorb More B Vitamins

There are 3 key steps that you can take to get more B vitamins into body to help reverse nerve damage and heal neuropathy.

1. Stop consuming antiacid medications, as these neutralise your important stomach acid. Instead consume apple cider vinegar capsules and digestive enzymes before each meal.  These are natural and restore your digestion, heal acid reflux and GERD. They also restore your Ph balance in the stomach so that you can absorb more B vitamins.

2. Consume foods rich in B vitamins every single day. Consume at least 2 tablespoons of unfortified nutritional yeast daily as this the best source of the B complex. Also, eat shellfish soaked in vinegar such as mussels, clams, shrimp, oysters and lobster. These are loaded with B12 and other minerals which work with the B vitamins in your body. You can also get high quality B vitamins from beef liver, eggs and grass fed cheese.

3. Reduce refined foods from your diet. Flour based foods like bread, cereals, biscuits and pastries deplete your B vitamins. You should also cut out both diet and full sugar soda drinks, and alcohol as these all deplete your B vitamins.

By following these 3 key steps, your body will soon begin to digest and absorb more B vitamins naturally from foods that you eat.

Soon you will notice improvements as your nerve cells begin to heal and regenerate, because you have been supplying them with the nutrients that they need.

Shooting pains in the toes, burning and numbness will diminish. You will also feel calmer, more relaxed and have better concentration levels as B vitamins improve communication between your brain cells and the rest of your body.

Water Soluble

B Vitamins are water soluble nutrients, meaning that your body cannot store them for very long, compared to fat soluble vitamins like Vitamin E or A.

This means that you have to keep consuming B Vitamins regularly to support your nervous system health.

Not getting enough or absorbing enough B vitamins for only a few weeks can a deficiency, leading to pain and inflammation in your nerve cells. 

Because b vitamins are water soluble, they can also be lost in cooking water. So we recommend stir frying or roasting your foods instead of boiling them.

Supplements To Heal Your Nerves

Now, we will take a look at 3 important supplements that you can take to quickly heal the nerves at a faster rate.

1. Benfotiamine

To reverse the damage to your nerves caused by high blood sugars and junk foods, consume Benfotiamine as a dietary supplement each day. This is a fat soluble version of Vitamin B1 which penetrates deep into your nerve cells, through the outer sheathe in order to heal them from within.

2. Nutritional Yeast

It is essential to consume at least 2 tablespoons of unfortified nutritional yeast each day to load up on the natural B vitamin complex. Nutritional yeast works alongside other supplements to supply almost the entire Vitamin B complex. These all work together to restore your nerve cells, reduce pain, swelling, inflammation and damage. They also help to reverse neurological damage, and reverse diabetes.

3. Methylcobalamin

Take methylcobalamin, the best Vitamin B12 supplement available. This helps your body to build healthy red blood cells and supply your nerves with oxygen and nutrients. It helps to build the protective myelin sheathe around your nerves and can be used to treat depression and mood disorders. 

These supplements all work together to quickly stimulate regeneration of the nerve cells. You must remember however, that taking supplements are not a magic pill. It is vital to fix your diet and strengthen your stomach to support a healthy body. 

You can also purchase a B complex supplement, however these usually contain synthetic B vitamins that are poorly absorbed and can have side effects, so stick with the types that we have mentioned today. 

Recommend Daily Intake

Here is a list of the recommended daily intake for B vitamins.

If you are worried about consuming too many natural B vitamins, you need not be concerned as these are water soluble. The body can flush out any excess through your urine. 

Pregnant women and those over the age of 50 need significantly more B vitamins to support their bodies.

Pregnant women in particular need more B vitamins to support the growth and development of their child's nervous system within the womb, and also support their own body. 

Also, if you have cancer, diabetes or kidney disease then you most definitely will need to take higher amounts of nutritional yeast to load up on B vitamins.

Vegans and those on a plant based diet tend to be deficient in Vitamin B12, because this is found in mostly animal products such dairy, eggs, meat and fish. 

Summary

B vitamins are absolutely essential to support your sensory nerves, motor nerves and autonomic nervous system.

Getting more of these into your diet and absorbing them properly can help to reverse nerve damage caused by diabetes, high blood sugar, junk foods and spinal injuries.

Daily supplementation of B vitamins can soon fix pain, throbbing, burning and numbness in your hands and feet as they treat the underlying cause.

To learn more about the specific B vitamins in more depth and detail, please see a link to our "important nutrients" playlist below the video. 

Thank you very much for listening, a like is always appreciated and remember to subscribe and tap the bell for more healthy videos. I wish you great health, wealth and happiness.

How To Treat Chest Infections Using Natural Remedies

A chest infection is where your lungs and airways become infected with a virus, bacteria or fungus.

This can cause a persistent cough, mucus and phlegm, wheezing or shortness of breath.

Most chest infections clear up on their own, but sometimes they can be life threatening and lead to pneumonia and swelling in the lungs.

In today's video we will share with you the best 10 natural remedies for chest infections to use at home.

Remedy 1: Fenugreek Tea

Add 1 tablespoon of fenugreek seeds to a pan with 2 cups (500ml) of water. Boil this for 4 minutes, sieve and the drink the tea. Fenugreek tea contains natural polyphenols that break down mucus in the lungs, and helps you to cough it up for fast relief. 

Remedy 2: Zinc Chelate 

Start taking a daily supplement of 200mg chelated zinc, to keep your lungs strong and healthy throughout the year. Zinc lowers the risk of pneumonia by activating immune cells, and regulating inflammation in your lungs. 

Remedy 3: Wild Oregano Oil 

Take 2-3 pearl capsules of wild oregano oil each day, at the first sign of a chest infection. Oregano oil contains carvacrol, one of the most powerful natural antibiotics which speeds up your immune system and fights off respiratory infections in the lungs, throat and sinus.

Remedy 4: Salt Inhaler

Use an inexpensive salt inhaler to help reduce inflammation in the lungs, to make it easier to breathe. Simply place some Himalayan salt into the device and inhale the salty air for 15 minutes per day. The ions from salt help to calm your airways.

Remedy 5: Mullein

Drop 1-2ml of mullein extract into a glass of water and drink 3 times per day. Mullein leaves and flowers have been used for thousands of years to fight viruses and ailments in the lungs. This is effective at reducing lung infections, asthma, earaches, bronchitis, coughs and even TB. 

Remedy 6: Rosemary & Thyme Tea 

Pick and wash thoroughly a large bunch of thyme and rosemary. Infuse these in a 2 litre bottle of water in the refrigerator overnight and drink through the following day. Rosmarinic acid, thymol and other compounds from these herbs are antibacterial, antiviral and antifungal which fight off lung infections.

Remedy 7: Ginger & Lemon Tea

Slice and peel 2 inch of fresh ginger root, add to a pan with 3 cups of water (750ml). Allow this to simmer for 20 minutes, and add the juice of a fresh lemon. This drink has an anti-inflammatory effect in your lungs, helping to reduce the risk of pneumonia, open the airways and fight off infection.

Remedy 8: Steam Treatment

Cover your head with a towel and lean over a bowl of hot water, being careful not to burn yourself. Gently inhale the steam to help break down thick mucus in your lungs and sinuses. Do this for 2-3 minutes, take a break and then repeat. 

Remedy 9: Eucalyptus Oil

Eucalyptus is an Australian herb which has been used to relieve asthma attacks and calm the lungs during a coughing fit. Add a few drops of eucalyptus oil into the steaming bowl of water we previously mentioned. This will help to calm inflammation in your lungs, for easier breathing.

Remedy 10: Vitamin D3  

Take 20,000 IU of Vitamin D3 per day and 200mcg of Vitamin K2 (MK7). Vitamin D helps to fight over 300 illnesses, especially respiratory infections such as cold and flu. It is a natural hormone vitamin which reduces inflammation in the lungs and strengthens your immune system. 

Bonus Remedy: Garlic

Garlic is one of the most potent anti-viral agents on the planet and fights all kinds of infections. This is a broad spectrum healer rich in allicin which boosts your immunity. Consume garlic whenever you can, In soups, stir fries or shaved into salads to keep your lungs strong and healthy.

As you can see there are many natural remedies which you can use to help fight off chest infections, remove mucus from the lungs and breathe easier.

Try out some of these remedies and see which works best for your unique body. 

Many of these herbs have been used for thousands of years and have a steep history in healing respiratory disorders.

These also help those suffering with asthma, bronchitis, COPD and many other lower/upper respiratory illnesses.

Remember to stay hydrated when you have a chest infection, because dehydration causes mucus to become thicker, which can trigger more painful coughing. 

There are also breathing devices on the market called OPEP, which help to provide a steady pressure of oxygen into your lungs. These are highly effective at relieving mucus, improving breathing, and strengthening the lungs. 

You can find a link to one of these products below the video. 

We highly recommend Taking D3, K2 and Zinc as dietary supplements. Most people are deficient in these because we do not get access to enough sunshine, and the soils are often depleted of zinc.

Zinc and Vitamin D both play a crucial role in protecting the lungs from damage, illnesses and respiratory infections.

Eating shellfish soaked in vinegar at least once per week is a good way to raise your bodies supply of trace minerals that help protect against chest infections.

Finally, if you wear a face mask in public places, be sure to wash this regularly as moisture from your breathing can cause fungal spores to breed on the material. 

In our other videos we discuss more herbs, treatments and natural ways to support your immune system, protect the lungs and reduce chronic inflammation. 

A list of foods that are worse than sugar

Most people are aware that sugar is very harmful to the body, because it causes inflammation in the cells. 

Sugary foods also make your arteries stiff, make you gain weight, and cause fat to build up in the liver.

However there are many other foods that are actually worse than sugar.

In today's video we will explore 11 foods worse than sugar for your health.

1. Potato 

Potatoes are full of starch which turns into sugar the more you cook it. 1 standard baked potato contains 19 cubes worth of sugar. This causes your blood sugars to spike and fall which triggers weight gain and cravings for sweet foods. An average can of soda has only 7 cubes of sugar in comparison. 

2. Popcorn

Popcorn has a higher glycaemic index than table sugar, meaning that it raises your blood sugars faster. The butter flavour that is added to some microwaveable popcorn contains a chemical called diacetyl which has been shown to cause irreversible lung disease. 

Popcorn also has other added sugars, caramel flavouring and is cooked in low quality vegetable oil that can cause oxidative damage to your cells. 

3. Vegetable Oil

Some of the worst brain damaging foods are hydrogenated oils like vegetable oil, margarine easy spreads, soy oil, cotton seed oil and canola oil.

Although these do not turn into sugar in the body, they have a much more damaging effect on your cells. These cause free radical damage, inflammation in the brain which leads to cellular destruction.

These oils are often used to fry fast foods, and also are hidden in salad dressings, protein bars and many other everyday products.

4. Alcohol

Many people think that it's fine to consume alcohol that has low calories like vodka or other spirits. 

However, drinking alcohol on a regular basis depletes your body of important nutrients like Vitamin B1 (thiamine). This can affect your vision, cause sleep apnea and even drooping eyelids.

Alcoholic drinks also cause fatty tissue to build up in the liver, leading to fatty liver disease and poor overall health. 

Also, many modern mixer drinks such as flavoured gins have sugar added to the drink, making these even worse for your liver and health.

5. Rice Cakes

Rice cakes are often touted as a low calorie food for losing weight, however they have a much higher glycaemic index than sugar and even popcorn. When riced is puffed up using heat, it releases alloxan. This harmful chemical can contribute to type 1 diabetes in animal studies. Rice also contains traces of arsenic.

6. Artificial Sweeteners

Unlike natural sugar, artificial sweeteners do not activate food reward pathways in the brain.

This means that when you consume them, your brain never gets the signal that your food cravings have been satisfied. 

This causes you to feel more hungry and more likely to overeat. Artificial sweeteners like aspartame also lead to insulin resistance and a higher risk of diabetes.

7. Energy Drinks

Energy drinks contain high amounts of caffeine and sugar which act as stimulants to the body. These give you a boost in energy as they stimulate your adrenal glands to pump out more adrenaline and cortisol. These can cause hormone imbalances over time and a higher risk of heart attack, stroke and nerve damage. 

8. Soda Drinks

Both sugary and sugar free soda drinks are loaded with phosphoric acid. This is a preservative which prevents the drinks from spoiling. 

The problem is that phosphoric acid blocks your body from absorbing calcium and magnesium which reduces the amount of energy that your body can make.

Soda drinks cause poor sleeping patterns, memory loss, poor learning and brain fog. 

Switch to a healthy carbonated mineral water instead and add some blended berries for flavour. 

9. Soy 

Soy is hidden in many different foods such as vegetable oils, protein bars, diet shakes, ready meals, vegetarian meat patties and even some baby milk formulas.

This is genetically modified and is grown with harmful pesticides that interfere with your natural hormone balance. 

GMO soy is by far one of the worst foods for your body, as it often leads to thyroid problems and too much estrogen in the body. 

10. Fruit Juice

Store bought fruit juices such as orange juice are pasteurised, meaning that they have been cooked to remove any bacteria.

This process destroys all the Vitamin C, and much of the natural enzymes that fruit juice contains. 

They then add "ascorbic acid"  a synthetic type of Vitamin C back into the drink.

Pasteurised fruit juice is basically sugar water and is often worse than drinking full sugar soda drinks.

11. Cereal 

As we mentioned earlier, puffed up grains are very bad for your health. 

Cereal is very addictive, especially in children because it converts into sugar in the body.

It is also fortified with elemental minerals and heavy metals that damage the liver.

Switch out your cereal for some healthy nuts instead such as pistachios, macadamia nuts and walnuts.

As you can see there are many foods that are worse than sugar, however we are often deceived by marketing and clever labelling.

"Low Fat" is one of the worst marketing ploys, because although these products contain low fat, they often contain added sugars instead.

Sugar actually turns into body fat at a faster rate than dietary fat from your food. A good example of this would be "low fat yoghurt". 

We highly recommend switching to a "healthy keto" diet to learn about which foods are high and low in carbohydrates. 

All carbohydrates turn into sugar in the body, other than fiber. This is why we always suggest eating lots of leafy green vegetables.

Vegetable fibres help to control your blood sugars, by feeding the friendly microbes in your digestive tract. These microbes then make butyrate and vitamins which keep your blood sugars stable.

Eating more whole foods and avoiding processed products is the best way to get your health back on track, and allow your body to heal from existing damage.

In our previous video we shared a list of healthy food to detox your liver. These foods will help your liver to do its job and detoxify harmful chemicals and endocrine disruptors from your body.

A list of 16 healthy carbs for weight loss.

One of the best ways to lose weight is by lowering the amount of carbs in your diet.

Refined Grains

Eating low quality carbs and starchy foods will slow your weight loss. These are foods like bread, pasta, potatoes, rice, cereal, grains and sugar.

However, there are many healthy carbs that you can eat which will help you to lose weight by supplying important nutrients. 

In today's video we highlight the best 16 healthy carbs that you should eat to help you lose weight fast.

1. Cauliflower

This is one of the healthiest vegetables which is packed full of antioxidants, fibre and nutrients that support weight loss. This a good replacement for starchy carbs like potatoes. It can be made into cauliflower mash, rice or a baked pizza base.

2. Almond Flour

Wheat flour in breads and baked goods is very fattening and can make you gain weight. Almond flour however is much higher in fibre and protein, and can be used in all kinds of low carb recipes and puddings. 

3. Kale

Kale is one of the most nutrient dense superfoods on the planet. This is a leafy green vegetable carb which helps to lower inflammation and provide energy and nutrients. The type of carbs in the leaves are fibre, which improves digestion.

4. Walnuts

These contain a very low amount of net carbs, and contain a high amount of fiber. Eating these provides minerals like selenium and iodine that heal the thyroid gland, and boost your metabolism.

6. Green Tea

Green tea leaves are also a healthy carbohydrate which actually improve weight loss. It contains a substance called chlorophyll which is rich in antioxidants. These heal the body internally at the cellular level, helping you to lose weight and lower inflammation.

7. Blackberries

All fruits contain a small amount of sugars, however berries contain the lowest amount. Blackberries, strawberries and raspberries contain pigments which help in healing the body, sharpening the brain and promoting weight loss. Only eat berries in small amounts.

8. Spices

Adding healthy spices to your meals can supercharge fat burning and weight loss, because they contain healthy compounds. We highly recommend turmeric, ginger, chilli powder, cinnamon and cumin which all have fat burning properties. 

9. Shiitake Mushroom

Mushrooms are a good source of choline, which helps to strip fat from your internal organs. They also have B vitamins, copper and selenium trace minerals that improve insulin resistance. Eating these helps you to tap into your fat reserves for energy.  

10. Celery

Dipping organic celery in homemade hummus is the perfect low carb snack for weight loss. Celery contains an active ingredient which helps to lower high blood pressure, aid digestion, get rid of constipation and balance your blood sugars. 

11. Almond Butter

If you are on a low carb diet like keto, eating a teaspoon of almond butter is a great way to curb cravings. This is made from blended almonds with water, and will help keep your blood sugars stable, to aid weight loss.

12. Avocado

One of the healthiest super foods on planet earth. Avocados are actually a large berry which grows in warm climates. These are the healthiest carb that you can consume and are also loaded with healthy monounsaturated fat. Eat these daily to boost your potassium, stimulate fat burning and give you more energy.

13. Radish

Add some sliced radish to your healthy salads. It contains a special compound (RsPHGpx) which helps to strip away fat from your liver, and help to detox your body of toxins.

14. Herbs

Herbs have a special place among carbohydrates. They have no starch and do not turn into sugar in the body. They contain an array of phytonutrients and plant compounds that burn fat. Mint, parsley, coriander, rosemary and oregano are some of the best.

15. Onion

Onion is a key ingredient for adding flavour to your soups, curries and healthy stir fries. It also pairs wonderfully with low carb salads. Eating these helps to control your blood sugars because of their chromium content. They are also loaded with sulphur which helps in liver detoxification.

16. Sauerkraut

This fermented cabbage is fantastic for speeding up weight loss. It is rich in probiotics which help your gut to digest foods better, by strengthening your microbiome. 

Bonus: Chilli Peppers

Last but by no means least, chilli peppers have a thermogenic effect on the body. They cause your body to heat up, and burn more calories. They also contain lots of Vitamin C to support a healthy immune system. 

As you can see there are many healthy carbs which you can eat to support weight loss and the burning of human body fat.

Following a low carb diet involves cutting out the starchy foods, the refined grains and the sugars which are usually considered "carbs". 

Real, good quality carbs are always loaded with fibre, like none starchy vegetables.

Some other healthy carbs we didn’t mention are garlic, bell peppers, beet tops, spinach, arugula, brussels sprouts, red cabbage, seaweed, green cabbage and lettuce.

You can find a full printable list of 192 low carb foods in one of our other videos. Please see the link to this below.

Most leafy green (cruciferous) vegetables can be eaten without concern, and contain the highest amount of plant based nutrients.  

Try to look for high quality organic vegetables that have not been sprayed by pesticides, because they toxins can slow your weight loss by affecting the liver.

A list of 22 healthiest foods to gain muscle mass faster.

Building muscle is a fantastic way to improve your overall health, and has been scientifically shown to help you liver a longer life.

Muscle growth also improves your mental health, boosts your immune system and can protect the joints from weakening with age.

In order to build strong and healthy muscle tissue, you need to be eating the right foods rich in amino acids and other key nutrients.

These provide the raw materials and enzymes that the body uses to build muscle fibre and connective tissues.

In today's video we will share with you a list of the best 22 foods in the world to gain muscle mass faster, and the fastest ways to build muscle. 

1. Eggs

Consume 3 whole eggs after a workout to rapidly speed up muscle growth. Eggs are rich in protein, vitamins and natural fats. They contain all 9 essential amino acids that the body uses to build muscle fiber. Only consume pasture raised, organic eggs as these contain more nutrients.

2. Olive Oil

Extra virgin olive oil should be a staple part of the diet for anyone who wishes to build muscle. It is rich in healthy monounsaturated fats which boost muscle protein synthesis, helping your muscles to recover and grow after weight lifting.

3. Cottage Cheese

We build the most muscle tissue whilst we sleep, as we recover from our training. Eating cottage cheese at night time helps to release amino acids into the blood and muscles through the night. It is packed with casein protein which digests slowly for muscle growth and also provides compounds that boost your immune system. 

4. Bell Peppers

Eating 1 bell pepper per day is enough to meet your Vitamin C requirements. Vitamin C is a powerful antioxidant that helps you to make anabolic hormones for muscle growth such as testosterone. It also helps to form collagen for faster growing muscles.

5. Salmon

Wild caught salmon is one of the most balanced foods, with the perfect amount of fat and protein. The omega 3 fatty acids in salmon boost protein synthesis for bulking up muscles. Omega 3 is also anti-inflammatory which speeds up the muscle growth process.

6. Bone Broth

Bone broth is by far one of the best drinks you can consume when building muscle. It is the richest source of collagen and amino acids in the world.  Drinking this reduces inflammation and speeds up recovery time after a workout. 

7. Fenugreek Seeds

Adding fenugreek seeds to salads  helps your muscles to grow at a faster rate. They contain saponins which help to regulate hormones like testosterone for muscle growth.

8. Apple Cider Vinegar

Drinking 1-2 tablespoons of ACV in a glass of water with meals, is one of the best ways to absorb more nutrients by strengthening the stomach. This naturally boosts energy levels, muscle growth and reduces aching and pain from workouts. 

9. Avocados

When building muscles, the body needs certain minerals and vitamins. These feed the enzymes that convert your food into muscle. Enzymes are the bodies "factory workers" that convert food fuels into tissues. Avocados provide an enormous amount of potassium, which helps the cells to absorb protein. The healthy fats in avocados also boost 'growth hormone' which triggers muscle growth.  

10. Kale

Many professional athletes consume only 80-120g of protein per day and have very large muscles. Surprisingly, the body doesn't require enormous amounts of protein. The best muscle builders eat lots of leafy greens such as Kale on a daily basis. This is packed with plant-based nutrients that help the body to synthesize protein for muscle growth. 

11. Beef

A healthy red meat which is also a rich source of Vitamin B6 and B12. Beef is excellent in the development of healthy muscles and provides energy to the body. It is also very high in iron which supports blood cells in transporting oxygen around the body. Iron can stimulate cell growth, especially in muscle tissue.

12. Shellfish

Shellfish like oysters, crab and mussels are rich in minerals including Zinc. This boosts the testosterone hormone which is very important when building muscle. It acts with nuclear receptors in DNA which triggers protein synthesis and increases growth hormone. 

13. Mineral Water

Avoid alkaline waters as these can cause problems with the Ph levels of the blood. We recommend consuming BPA free mineral water preferably from a volcanic source. This water is loaded with trace minerals that are essential for hydration and gaining muscle mass.

14. Beef Liver

We recommend consuming grass fed beef liver to supercharge your gains and boost muscle mass. Liver is loaded with Vitamin A and other essential nutrients needed to build muscle tissue. It is also an amazing source of protein and CoQ10, which reduces muscle fatigue during exercise. 

15. Blackberries

Dark berries provide important antioxidants that the body needs to grow and repair tissues. The darkest berries like blueberries and blackberries provide anthocyanins.

These are anti-aging phytochemicals which help blood flow to the muscles, enhance metabolic performance and reduce muscle fatigue.

16. Chicken Breast

All body builders are familiar with chicken breast as a source of protein, but did you know that eating conventional meat can cause inflammation? Switch to grass fed, pasture raised chicken  as this contains much higher amounts of omega 3 fatty acids, to help your muscles grow faster and with less pain. 

17. Walnuts

Walnuts are a great source of plant protein, and nutrients that improve brain health. Iodine and selenium in walnuts also helps to balance thyroid hormones when exercising, for promoting an overall clean, lean and healthy body. Pecans and pistachios are also excellent. 

18. Greek Yoghurt

Greek yoghurt is a fermented dairy product which contains double the amount of protein than regular yoghurt. This feeds friendly bacteria in the gut which have many health benefits, for better digestion and absorption of amino acids and fibre.  

19. Lime 

Freshly squeezed lemon juice and lime juice are rich in citrates which helps to flush the muscles of lactic acid. This detoxifies the blood for better athletic performance and higher energy levels. Drink this in water each day to supercharge your body for faster muscle growth and recovery.

20. Turmeric

This ancient spice helps your body to tap into its fat reserves for energy by supporting a healthy pancreas. This is one the most powerful anti-inflammatory spices for reducing pain after workouts, and building muscle faster. 

21. Nutritional Yeast

This is the healthiest source of the Vitamin B complex, which helps the breakdown of protein and carbs in the body, to make energy for muscle cells. Consuming this increases  muscle repair and prevents cramping and aching. B Vitamins also reduce cortisol levels (the stress hormone) which can cause muscles to breakdown if left unchecked.

22. Leafy Greens 

Be sure to load up on leafy greens every single day to rapidly build up your musculature. 

Studies show that swiss chard, spinach, broccoli, arugula, beet tops, bok choy, Brussels sprouts and other cruciferous vegetables are essential for building strong muscles.

These greens are loaded with potassium and trigger enzymes which convert protein to muscle, and prevent muscle breakdown with time. They also detoxify the liver and protect the cardiovascular system with exercise. 

 

As you can see, a healthy diet is very important when it comes to building muscle quickly and naturally.

Now we will take a look at some other important points which you need to be aware of if you want to seriously boost your muscle gains. 

The Protein Myth

Building muscle isn't all about protein, in fact the body doesn't need large amounts of protein for muscle growth.

Eating around 0.8 -1g of protein per pound of body weight each day is more than enough to stimulate muscle growth.

The key to building muscle is consuming a nutrient dense diet, and meeting all of your macro and micronutrient daily requirements, and performing resistance training. 

We recommend avoiding whey protein, as this is very unhealthy for the liver. If you do use a protein powder, organic whole egg protein is the best. 

Resistance Training

When you exercise using weights and gym equipment, you add stress to the muscle which causes micro tears in muscle tissue.

The body then uses the vitamins, minerals, fats and proteins from your diet to repair and grow larger muscles. 

Recovery

Muscle growth only takes place during recovery, so it's extremely important to take days off to allow the tissue to repair and grow.

Over training will only damage the muscles and make it harder for your body to build them back up. 

Sleep

We build the most muscle whilst we sleep, and recover from our exercise. This is why sleep is incredibly important when it comes to gaining weight.

When we sleep our pituitary gland releases Human Growth Hormone (HGH) which stimulates growth, cell reproduction and cell regeneration in the entire body, including the muscles.

Chronic Stress

If you suffer with chronic stress, or anxiety then you may find it a slower process to gain muscle.

High stress in the body releases a hormone called cortisol, which is destructive to muscle tissue.

Women in particular in menopause or post menopause tend to lose muscle tissue because of high cortisol levels.

This is also common in men, you will notice that the leg muscles become thinner over the age of 50. This is also caused by high cortisol.

Finding ways to manage stress is essential, we recommend improving your sleep by consuming nutritional yeast mentioned earlier.

  Along with Kombucha Tea and a herb called Rhodiola.

Nutrient Dense Diet

Loading up on leafy greens, healthy fats and various nutrients is important. These foods are the real builders of protein, as they feed the important enzymes in the body.

Enzymes are the "factory workers" which convert food based protein and amino acids, into body muscle.

Insulin

Insulin is another important factor when it comes to building muscle. If you have too much insulin, your cells may reject energy and protein.

For this reason, you should aim to keep sugars and processed carbs out of the diet.

These can cause insulin resistance which blocks energy from going into muscle cells, therefore slowing muscle growth. 

Fasting

Intermittent Fasting is a simply diet trick which involves eating all of your calories in an 8 hour window during the day. This spikes (HGH) human growth hormone which rapidly boosts your muscle growth. 

HIIT

High Intensity Interval Training (HIIT) is the best form of activity to rapidly boost this hormone, and will also help you to sleep peacefully at night, furthering growth hormone secretion even more.

Summary

There is a lot to think about when it comes to growing muscle and gaining muscle mass. Simply remember to bulk up on salad rather than refined carbs, and keep your protein intake moderate. 

Perform regular resistance training, and keep your stress levels down by allowing yourself extra time for sleep and recovery.

In our other videos we go into more detail on building muscle, including the best minerals, vitamins and tools.

Be sure to select our "Muscle Health* playlist at the end to learn more. 

10 Common Signs of an omega 3 deficiency.

Omega 3-s are essential fats that our body needs to make brain tissue, keep inflammation at bay and build healthy cells.

Unfortunately much of the world's population are deficient in omega-3s because we tend to consume too many foods like vegetable oil, margarine and easy spreads, soy and canola oil.

In today's video we will take a look at 10 common signs that you are deficient in omega 3 and some simple tips on how to fix this easily.

1. Memory Loss

Those who do not consume enough omega 3-s in their diet will often suffer with memory problems, and poor concentration. DHA, an essential type of omega 3 is used to build the brain structure and it's cells. So if you don't get enough omega 3-s, your brain may become inflamed.

2. Dry Skin

The most common sign of an omega 3 deficiency is dry, rough or scaly skin.  The body uses omega 3 to help moisturise the skin to prevent dermatitis and irritation. Getting more omega 3 and less vegetable oils in the diet can quickly solve this problem, including acne.

3. Dry Eyes

Omega 3 fats are needed to keep the eyes lubricated and moist. People who are deficient in omega 3 may suffer with dry eye syndrome, sore and red eyes, and a feeling of sand or grit under the eyelid. 

4. Depression

If you suffer with depression or other mood disorders then you may be deficient in omega 3. Eating shellfish, oily fish and salmon can help to supply the important omega 3-s needed to lift your mood and help treat these problems.

5. Stress

When we consume trans fats, sugar and junk foods our adrenal glands can become burnt out. This is called adrenal fatigue, a constant feeling of stress. Getting more omega 3-s in the diet helps to regulate stress hormones like cortisol, to fix this problem.

6. Heart Arrhythmia 

Another common sign of omega 3 fatty acid deficiency is an irregular heartbeat or heart arrhythmia. Omega 3 helps to lower inflammation in the arteries and the heart muscle to allow for normal blood flow and stay in a regular rhythm. A lack of omega 3 can also raise the risk of heart disease and angina (chest pain).

7. Joint Pain

Joint pain is a sign of inflammation, which may also indicate a deficiency in omega 3 fatty acids. If you have this, we recommend consuming a can of sardines each day to help reduce inflammation and boost your omega 3 intake.

8. Regular Sickness

If you catch colds and sickness bugs often, then you may benefit from getting omega 3 fatty acids in the diet. If you don't have enough, your body may be in a state of chronic inflammation, which lowers your immunity and makes you more vulnerable to infections.

9. ADHD

Children and adults who suffer with attention deficit hyperactivity disorder have problems with concentration and learning. It is often found that these children are deficient in omega 3 fatty acids. Taking a daily fish oil supplement such as virgin cod liver oil, can rapidly improve this condition.

10. Dry Hair

If you have very dry hair then you may be deficient in omega 3 fatty acids. These healthy fats are needed to help make important oils used to nourish the scalp and prevent hair from drying out. 

Unfortunately most people consume too many omega 6 fatty acids in their diet and not enough omega 3-s.

These should be an equal 1:1 ratio from our diets.

Omega 6 fats are found in seeds, grains, nuts and most highly in seed oils like vegetable oil, margarine and easy spreads.

The average American is consuming 15 times more omega 6 than 3, which causes inflammation and damage to the body.

Remove vegetable oils from the diet entirely and switch to healthy alternatives such as extra virgin olive oil, raw coconut oil and cold pressed avocado oil.

Boost your intake of omega 3 fatty acids from wild caught salmon, sardines, pasture raised eggs, pasture raised beef and virgin cod liver oil.

If you wish you can take a daily supplement of Krill Oil, preferably from the Arctic, as this is a very high quality source of omega 3-s

If you are getting enough essential fatty acids but are still suffering with some of these symptoms, you may not be absorbing them.

You may have a sluggish gallbladder or liver. 

Taking a daily supplement of ox bile (purified bile salts) helps your body to break down fatty acids and absorb them better.

There are some plant based omega 3-s called ALA, which is found in foods like flax seeds, hemp seeds, walnuts, brussels sprouts and chia seeds. 

ALA is very healthy, however it is nowhere near as powerful as the DHA and EPA found in fish oils and shellfish.

The body has to convert ALA to DHA and EPA, the active forms however this conversion is very limited.

If you are a vegan or vegetarian you may need to supplement with seaweed in high doses to get enough DHA and EPA. 

As you can see omega 3-s are absolutely essential for keeping inflammation at bay and strengthening the body. 

The health benefits of iodine and it's uses. 

Iodine, also known as 'iodide' is a very important nutrient for human health.

This is a type of mineral which is found naturally in the Earth's soils and ocean waters and is found in many plant based foods.

This has several important roles in the body, especially when it comes to regulating hormones and fighting off infections.

In today's video we will explore 19 facts and benefits of iodine, explain how it works in the body, and how to get more of this into your diet. 

1. Thyroid Health

Iodine is an essential trace mineral for supporting the thyroid, an important gland found in the base of the neck. Iodine helps this gland to produce important hormones which control your metabolism, heart health, body temperature and much more.  Getting at least 150mcg of iodine per day can reduce the risk of hyper/hypothyroidism and goitres.

2. Hormone Balance

This mineral is also important for  keeping estrogen levels balanced in the body. Iodine naturally helps to lower bad estrogen and increase good estrogen. This helps to treat cysts in the breasts and ovaries. Sea kelp capsules are the best natural source of iodine to take if you have hormone problems. 

3. Growing Children

Children need iodine to support the spinal fluid and brain health. A deficiency in iodine can lead to learning disorders like ADHD in children. Getting enough iodine however can boost intelligence and raise IQ. 

4. Pregnancy

Pregnant women require more iodine, at least 220-290 mcg per day to support the growth of the fetus. Iodine helps to produce maternal and fetal thyroid hormones that help develop the babies brain and nervous system. Meeting these requirements reduces the risk of birth defects like deafness, or stunted growth. 

5. Immunity

Iodine is a natural anti-viral, anti-bacterial and anti-inflammatory mineral which helps to support your immune cells. These are your natural defenders against all kinds of infections and diseases.    

6. Mental Health

Over 2 billion people worldwide are deficient in iodine, because many of the soils are depleted. This means that the foods we eat do not contain much iodine, unless they come from the sea. Unfortunately Iodine deficiency leads to lower IQ, slower learning and poor problem solving skills. 

7. Liver Health

Iodine is also a fantastic mineral for supporting detoxification in your liver. This helps to break down harmful chemicals like chloride, bromine and fluoride in your body and expel them. It also helps to rid harmful heavy metals like mercury.

8. Cold Feet

If you suffer with cold feet regularly, this may be an iodine deficiency. Iodine helps to support your thyroid hormones, which control your body temperature and keep everything in balance.

9. Cystic Acne

Those who are afflicted with cystic acne can also benefit from getting more iodine in their diets. Sea kelp is an excellent supplement rich in iodine which helps to treat cystic acne naturally.

10. Sinus Health

Iodine is also used in some natural rinse product s to clear out sinus infections. It helps to regulate mucous production and prevent build ups of excessive phlegm.

11. Healing Skin 

Historically iodine was a common ingredient found in skin healing ointments. It is still used today to help the skin rapidly heal from wounds, cuts and minor burns. It also kills off infections within the skin.

12. Fertility

Studies show that women who have an iodine deficiency were 46 percent less likely to get pregnant. Iodine helps to regulate hormones during the menstrual cycle which are important when it comes to conceiving a child.

13. Water Disinfection 

Iodine is sometimes used in the event of natural disasters, as a means of purifying contaminated water. Two percent liquid iodine tinctures can be added to water to make it safer to drink.

14. Skin Tags

To remove skin tags, a 2.5% iodine tincture can be applied to the tag using a Q-Tip twice per day. Be sure to protect the surrounding skin with petroleum jelly. Soon the skin tag will dry up and fall away.

15. Toenail Fungus

Once again a 2.5% iodine tincture can be applied to toenails to kill off the fungus. You will need to apply this once per day until the nail has growth out. If your toenails are particularly thick, you can use a nail file to speed up the treatment. 

16. RDI

Adults need 150mcg of iodine per day to meet their requirements. The body does not store iodine for long, so we must get this regularly in our diets. Pregnant/breast feeding women need between 220-290mcg per day.

17. Deficiency 

Unfortunately over 2 billion people worldwide, are deficient in iodine, because many of the soils are depleted. This means that the foods that grow on these soils also do not have their usual amounts of iodine. 

18. Sources 

Luckily the sea and it's plants are still rich in iodine and other trace minerals, so by consuming sea food we can get this into our diets. You can find iodine in shellfish, sea kelp, sea moss, sea vegetables and cod. It is also found in eggs, and some dairy products.

19. Supplement 

We highly recommend taking a daily capsule of sea kelp to meet your iodine requirements. 1 capsule usually provides enough to meet the daily requirement of 150mcg.

As you can see iodine is an absolutely essential nutrient which is often overlooked in modern society. 

10 tips to make your baby smarter while pregnant.

Eating the right foods and living a healthy lifestyle is very important for pregnant women with a baby on the way.

Your diet, emotional state and environmental factors can all make a difference to your babies intelligence and brain development.

In today's video we will explore 10 tips on how to make your baby smarter while pregnant.

These will allow the child to get a head start in life, so that they can learn faster and prevent learning disorders like ADHD. 

1. Fatty Fish

Pregnant women should be consuming fatty fish at least 3 times per week such as salmon, sardines, mackerel or herring. 

These are the richest sources of Omega-3 fatty acids, the raw materials used to develop a child's brain.  They also help to reduce swollen feet and hands in mothers.

2. Reading

Studies show that reading books to the baby whilst he/she is still in the womb can make them smarter and improve intelligence. Reading happy stories helps to stimulate emotions in the baby, which also helps to improve the bond between mother and child. After 18 weeks the child will begin to hear gentle tones from their mothers voice. 

3. Asparagus

These delicious green stalks are packed full of folate and vitamin K, which helps to prevent birth defects in new-borns. The folate (also known as folic acid) protects the babies brain from tissue damage, and also protects against heart defects and cleft lips.

4. Berries

Berries are packed full of antioxidants which aid your babies cognitive development.  Studies show that consuming berries while pregnant boosts the number of new neurons in the brain, such as blueberries strawberries, raspberries and blackberries. 

5. Exercise 

The more active and fit you are during pregnancy the healthier your baby will be. It also helps you to cope with labour and is not dangerous for your baby. 

A new study found that pregnant women who exercised for at least 20 minutes per day, 3 times per week had new-borns with higher brain activity than pregnant women who did not exercise.  If you weren't active before getting pregnant, we recommend light weight exercises and brisk walks. 

6. Eggs

Eggs contain all the building blocks of life, making them some of the best foods to consume when pregnant. They contain an amino acid called choline which improves brain development in children and can also enhance memory. Always use pasture raised eggs, as these are also high in omega-3 and many Vitamins.

7. Quit Smoking & Alcohol

It is very important to quit smoking and consuming alcohol when you are pregnant. Studies show that toxins from these can cause birth defects, and poor brain development in babies.

8. Sleep

80% of pregnant mothers struggle to get enough sleep during pregnancy, which can lower your immune system. Cut out caffeine from soda drinks, tea and coffee and start to consume herbal teas like chamomile or rosehip tea. 

Getting more sleep helps your baby to develop properly, and also keeps mum's immune system strong and reduce aches and pains.

9. Iodine

Studies show that pregnant mothers with an iodine deficiency and more likely to give birth to a child that suffers with ADHD (Attention Deficit Hyperactivity Disorder).  

Pregnant women need at least 220mcg of this mineral each day to support the development of the child's brain and central nervous system.

We recommend eating seaweed, kombu kelp, greek yogurt, cod and shrimp as these are some of the richest and healthiest sources of Iodine. 

10. Sunshine 

It is very important to spend at least 20-30 minutes each day in the sunshine. This helps your body to make Vitamin D, an important nutrient that helps your baby to grow healthy nerves, bones, teeth and muscles.  If you can't get enough sunshine you can also take a Vitamin D3 supplement. 

As you can see there are many way to make your baby smarter during pregnancy and also take care your own body.

Make sure to drink lots of water and eat healthy salads on a daily basis. Your body needs more minerals and vitamins to supply to the new growing baby inside of you.

In our other videos we go into more detail on the best foods for pregnant women to consume. Please select our "healthy pregnancy" playlist at the end. 

 

Thank you very much for listening, a like is always appreciated and remember to subscribe and tap the bell for more healthy videos. I wish you great health, wealth and happiness.