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Author Archive for SageAdmin – Page 2

What’s Your Nutrition Resolution?

Posted on March 1, 2011
by SageAdmin
4 Comments

credit: http://dietitians-online.blogspot.com

National Nutrition Month(R) starts today. And while perhaps the people most excited about National Nutrition Month are dietitians and health professionals such as myself, it’s as good a time as any to reassess your health and put renewed focus on your wellness goals.

The American Dietetic Association created National Nutrition Month as a way to increase attention on developing or maintaining a healthy lifestyle. This year’s theme is “Eat Right…With Color,” emphasizing the importance of increasing one’s palate with a palette of food colors.

I’m totally on board with the idea of challenging ourselves with eating a rainbow of foods as a way to increase dietary variety and nutrients. However, I feel that as a goal it might be too limiting, and I’d rather challenge my clients and friends to focus on goals that best meet their current needs. Assessing what’s working – and not working – for you and you only, and making small steps to change your behavior in order to meet your goals, is the best way to achieve success. So, maybe you do need to eat more purple or orange foods. Or, maybe you eat a lot of different colors, but your downfall is the 3 p.m. vending machine raid. Wherever you are today in your wellness journey, take an assessment, think about a change, and make one – just one – goal. At least for today.

To help you, each day this month I’ll blog about a particular goal to consider. Some may resonate with you…some may not. For today, and to set us up this month, I want you to think about a single goal you want to focus on this week. Make it challenging, but achievable. By the end of the month, you may have 5, or 30, small goals to focus on this month and into the next month. Or some ideas that you can save until you feel good about your new habit and are ready to move onto the next goal.

My goal? To seek out the furthest parking space to park my car, forcing me to walk further to my destination. Now that the weather is getting nicer, I want to take advantage of ice-free streets and every minute of sunshine I can get, so giving me just an extra minute or two of parking lot-walks will help me get in some exercise – and some fresh air. I’ll try it for a week, see how I like it…and then either make it a habit or take on a new goal.

What’s yours?

Dietary Guidelines for Americans, patient counseling, weight loss

The politics of breasts

Posted on February 25, 2011
by SageAdmin
No Comments

Never thought these words would come out of my mouth (or be typed by my computer), but thank you, IRS! On Feb. 10, the Internal Revenue Service allowed breast pumps purchased in 2010 and later to be considered a reimbursible medical expense. Many health groups, from the World Health Organization to the American Academy of Pediatrics recognize the importance of breastfeeding, encouraging women who choose to and are able to breastfeed to do so exclusively in the first 6 months of a child’s life, and to continue until the child reaches a year to two years or more.

Unfortunately, this issue has become policial, after First Lady Michelle Obama made a statement supporting the IRS decision, which was met by backlash from Tea Party Republicans Sarah Palin and Michelle Bachman. The Washington Post did a nice article outlining each woman’s statements, including the flawed remark by Gov. Palin suggesting that Mrs. Obama was trying to compensate for higher milk prices (cow’s milk should not be introduced until after a baby reaches age 1). Here are some additional counter-arguments for the nay-sayers and considerations worth noting:

  • The government is not paying for breast pumps. This is a tax rule that will allow for reimbursement and use of a flex spending account to purchase medical devices. Breast pumps were merely added to the list. Even the IRS spokesperson noted that the tax rules that apply to the breast pump reimbursement are the same that applies to men getting vasectomies.
  • This tax break will serve moms beyond those who work in an office setting. Today’s moms are balancing more than ever, between office jobs, work-from-home jobs, and stay-at-home parenting – which is one of the most underappreciated jobs a woman can have. For my daughter’s first 7 months, I was a stay-at-home mom but relied on my breast pump to: keep up my supply as we adjusted my thyroid medication (which at one point caused me to nearly dry up); allow my husband to participate in the feeding process and the bonding that goes with it; provide me with some much-needed breaks and a weekend away for my husband and me to remember it’s not always all about the baby, and so on. A good breast pump is also a must for any mom – working or not – who either does not want to or cannot directly nurse or whose baby does not latch well.
  • Women need MORE support, not less, when it comes to continuing to provide breastmilk to their babies. A recent news article found that women are more likely to breastfeed and continue breastfeeding if she had family support. Although I’m not aware of any research on the matter, a breast pump is a sizeable expense and could be considered an obstacle to breastfeeding. With a reimbursement program in place, more families may be able to spare the expense — and reap the rewards.
breastfeeding, pregnancy

Lap it up!

Posted on February 21, 2011
by SageAdmin
No Comments

Swimming usually isn’t my first choice for being active, but once I get back into the pool I start getting addicted. There’s something about emerging from the water after some serious laps, peeling off a wet swimcap and releasing the suction cup of goggles that makes me feel so alive.

Let’s face it, though, swimming isn’t one of the easiest sports to get into. It requires special equipment (a heated pool), some basic skills and a fair amount of time. Getting in a “quick swim” is no easy feat – you have to get to a pool, shower, swim, and shower again – it’s not like yoga or a brisk walk where you can sneak back to the office after a workout with a quick towel-dry.

Yet there is something addictive about swimming, especially when you’re pregnant or just starting out a new fitness regime. And according to the 2008 Physical Activity Guidelines for Americans, it’s a sport that pretty much anyone can do, from childhood into older adulthood, and even among those with disabilities or chronic health conditions such as osteoarthritis. Once you have access to a pool, the rest of your “gear” needs are easy – you really just need a swimsuit and yourself. A pair of goggles is helpful for being underwater, and a swim cap is nice to have to protect your hair. I also use silicon ear plugs, since I hate hopping on one foot to get the water out of my ears.

Here are some great reasons to consider swimming as part of your exercise plan:

  1. It’s perfect for people with joint issues or those who need a non-impact workout. Swimming is a great exercise when you’re pregnant, as it’s easy on the joints and ligaments and makes you feel weightless. The breaststroke in particular can help strengthen muscles needed for childbirth, as well as stretch back muscles that can get tight during pregnancy and early motherhood. If you’re new to a workout routine, are overweight or recovering from injury, pool exercise is a gentle but effective workout.
  2. It can be a serious cardiovascular workout. Lap swimming engages your entire body, especially the freestyle (crawl stroke) which works your arms, legs and core. Timing your breathing with each stroke also works your respiratory system. Water running and water aerobics are also major calorie burners.
  3. You don’t sweat! Sure, at the end of your workout you’re completely drenched, but unlike other cardiovascular workouts, the temperature in your physical environment (the pool) is fairly regulated, with your body corresponding to the temperature. Your chances of overheating are very low, and if the pool is cold your body will warm up to it as you begin exercising. Perhaps the biggest shock to the system is the initial surge in the water, if the water is cold, and emerging from the pool – particularly if you’re swimming in a heated outdoor pool on a cold day (don’t scoff – it’s actually really neat!)
  4. It’s meditative. I first got into swimming during a particularly tough time in my life. Being underwater was a welcome silence and allowed me to be free with my thoughts. For some people, the silence can be deafening, but there are actually waterproof mp3 players you can get if listening to tunes is the best way for you to pass the time and keep you energized during a workout.
  5. The possibilities are as limitless as your imagination. “It’s boring!” is the first thing people say to me when I suggest swimming as an activity. Yes, you swim up one length and back, but there’s so much that can happen in between – so many ways to challenge your muscles. You can do alternate strokes with each lap, working different muscle groups and giving your breath a break (if you do backstrokes, sidestroke or water running), work with props such as kickboards to concentrate on your legs or a wedge between your legs to challenge your upper body. Play with your cadence, speed, etc. When I swim as part of my prenatal exercises, I like to swim 40 laps to coincide with each week of pregnancy (or I swim to whatever week I’m currently in, depending on how my body feels). If I get bored, I think about the particular “week” I’m swimming, either reminiscing about what things were like that week, or planning what I’ll look and feel like if it’s a week in the future. I guarantee you, with a little mindplay or shaking up your activities, your time in the pool will fly by.

While the Physical Activity Guidelines rate swimming among one of the lower-risk activities, people must take certain precautions. First of all, never begin any new activity without first consulting your doctor. And second, swimming – like any cardiovascular activity, can be dehydrating. Keep a water bottle poolside and sip regularly throughout your workout.

Don’t be afraid to put that bathing suit to use and get in the pool. It’s refreshing, and you’ll feel great.

pregnancy, Prenatal exercise, weight loss

Overcoming addiction

Posted on February 20, 2011
by SageAdmin
1 Comment

I’m an addict. Not in the illicit sense – I don’t do drugs, smoke or drink (well, at least not while I’m pregnant), but I do have a few addictions.

In my late 20s, I developed an addiction to chewing gum. It was literally a pack-a-day habit. I’d buy a box of 20-piece sugarless gum packs from Costco and go through them about every 2-3 weeks. People at work always knew who to come to after lunch or when their breath needed refreshing. I was even a chain-chewer, popping a new piece in as soon as the old one lost its flavor. I developed a clicking jaw, but still my addiction persisted.

Mysteriously, gum lost all of its allure once I got pregnant with my first child, and I haven’t gone back since.

I do have a new addiction – more like a resurrection of an old, previously dealt with addiction. My new addiction is breakfast cereal. I love it. I can eat it all day long – the traditional way with milk and berries, as a snack by itself, mixed into yogurt, or in a ramekin with a little milk as a mini-breakfast/dessert. It satisfies my cravings for sweet, crunchy (better than potato chips) and even creamy/cold when I add milk.

You probably think – how can a cereal addiction be so bad? Cereal is loaded with vitamins, minerals, is relatively low in calories – and the brands I choose are high in fiber and/or whole grains. I also often mix it with nutrient-rich fat-free milk and fresh berries.

The truth is, people should not consume any food in excess – including cereal. By reaching for the same old thing time and time again, I’m passing up the opportunity to incorporate something different into my body – with its own unique mix of nutrients. Not to mention the possible added calories by overeating as I succumb to a desire that comes from my head and not necessarily from my stomach.

Addiction aside, cereal is deceptively easy to overeat. Have you ever measured a serving? Often, it’s somewhere between a 1/2 cup to 1 cup, and about 30 grams. Weigh out a serving one time, and you might be shocked at how little it fills up your bowl.

When I first noticed my addiction to cereal (several years ago, when I was unemployed and found myself reaching for things in the pantry between job searching online), I realized I needed to do something about it – and fast, since I could easily polish off a 1/2 box of Kashi Go-Lean in a day (and had the stomach issues at night as a result). My solution was that as soon as I bought a box of cereal, I’d pre-portion single servings in baggies, weighing them out meticulously with a kitchen scale and placing them back into the box in snack or sandwich bags. Each morning, I’d grab my baggie, add some milk and fruit, and breakfast was served.

I soon grew tired of the weighing and instead weigh my cereal once each morning. But lately I’ve been creeping back for seconds, thirds, and – gasp – fourths of cereal in little ramekins, on yogurt, etc., throughout the day.

So what’s the solution? Go back to basics. Control portions by measuring them out, or allowing yourself one serving of your favorite food per day, or whatever it takes to get you back on track.Maybe it means ridding your kitchen of whatever your food trigger is for a while until you get your addiction under control.

What is YOUR addiction, and what have you done to overcome it?

favorite foods
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