Tuesday, February 9, 2010

Post It (revisited)


I know I posted this Post It blog back in October, but I am trying to get myself back in the habit of tracking my eating. I am not quite as concerned with calories right now because I am expecting, but I want to make sure I get all the nutrients & water I need, plus not eat anything or more than I need to.
I am trying to track the TIME of day I eat, and exercise each day too.
So I kept a small post it on my counter each day this week and I have been writing first thing in the morning what I plan to eat, then when I do- I check it off. This helps me stay on my diet, I don't eat anything that's not on the list.

How can you track your meals?

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Monday, February 8, 2010

Maternity Monday

Some may wonder why you should stay healthy and keep active while pregnant.
Whats the big deal if I get, or stay overweight?
Here is whats wrong with that idea...

Plus Size and Pregnant Understanding and Managing Health Risks
on babycenter.com

Most plus-size women can expect a healthy pregnancy. But as with any journey as complex as having a baby, the ride may get a little bumpy from time to time.

Women with a body mass index (BMI) above 25, considered overweight, are more susceptible to certain pregnancy conditions such as gestational diabetes. This risk climbs higher if your BMI is 30 or above, considered obese. Not sure where you fall on the spectrum? Find out what your BMI is.

Risk reality check

The fact is, doctors and researchers still don't know exactly why weight matters. And it's just one piece of the puzzle — age, genetics, and even ethnicity factor in.

"The impact of obesity is different for every ethnic group," says Gladys Ramos, an ob-gyn and coauthor of a 2006 study in the American Journal of Obstetrics and Gynecology on race, weight, and pregnancy complications. "For example, Latina women have a higher rate of gestational diabetes and preeclampsia, compared to Caucasian women. African-American women have a higher rate of c-section than do heavier Caucasian women. Caucasian women tend to form bigger babies, where African-American women do not."

The good news is that most of the health conditions and situations mentioned below are manageable and in some cases they're preventable — and you may not experience any of them. You could have a perfectly healthy pregnancy and delivery.

It's important to keep in mind that "most plus-size women have completely normal pregnancies and normal babies," says Cornelia van der Ziel, a clinical instructor in obstetrics at Harvard Medical School and a private-practice ob-gyn. "You can be overweight and have a fit pregnancy. Any obese pregnant woman can modify her risks by eating well, exercising, and adhering to weight-gain guidelines," notes van der Ziel, a coauthor of Big, Beautiful, and Pregnant: Expert Advice and Comforting Wisdom for the Expecting Plus-Size Woman.

Sujatha Reddy, an ob-gyn in Atlanta, says the most important thing to do is have a conversation with your healthcare provider about your individual risk factors. Do you have a history of high blood pressure? Do you have a history of uncontrolled blood sugar? What about a family history of larger babies?

Once you know your personal risk factors, work with your healthcare provider to make sure you're having the healthiest baby you can. (Do you think your healthcare provider is treating you with respect? If not, read about how to find a plus-size-friendly healthcare provider.) And don't panic: As Reddy says, "It's not a doom-and-gloom scenario at all."

Health conditions and situations

Here are the conditions and situations your healthcare provider may need to be mindful of as you go through your pregnancy:

Neural tube defectsNeural tube defects (NTDs) are problems with how a baby's brain and/or spinal cord develop. Overweight and obese women have a higher risk of having a baby with NTDs, although the risk is still very small: around 0.1 percent of births, according to the Duke University Center for Human Genetics.

What you can do: Researchers still don't know why obese women have higher rates of NTDs, which makes it hard to create specific recommendations, but the most commonly recommended prevention for all women is to take folic acid supplements before and during pregnancy. If you're plus-size, you may have lower blood folate levels than smaller women, according to one study. Although it's still unclear what the connection may be between weight, lower folate levels, and NTDs, it doesn't hurt to start taking 1,000 micrograms (mcg) of folic acid in a supplement form before you conceive (since these defects start early in pregnancy) and keep it up throughout your pregnancy. You can also ask your healthcare provider for a triple-screen blood test at 15 weeks to detect NTDs; ultrasound and amniocentesis can confirm diagnosis.

Gestational diabetes — Gestational diabetes is causes elevated blood-sugar levels during pregnancy. Your healthcare provider will evaluate your blood sugar during glucose screening and tolerance tests. Uncontrolled levels of high blood sugar can cause a variety of problems, including a large baby and hypoglycemia in your baby after birth.

According to the National Institute of Child Health and Human Development, about 2 percent of women with a BMI of 19 to 24 develop gestational diabetes, while about 6 percent of overweight women and a little more than 9 percent of obese women develop the condition.

What you can do: Learn about what gestational diabetes is, and how you can manage it with nutrition. You can also get more information from the American Diabetes Association. Even if you have gestational diabetes, you can have a healthy pregnancy if you follow your healthcare provider's advice and attend all your prenatal appointments.

Gestational hypertension — If you develop high blood pressure (a reading of 140 over 90 or higher — even if only one of the numbers is elevated) after 20 weeks of pregnancy but don't have protein in your urine, you'll be diagnosed with gestational hypertension, sometimes called pregnancy-induced hypertension. (High blood pressure with protein in the urine indicates preeclampsia.) If you had high blood pressure before pregnancy, or are diagnosed with it before 20 weeks of pregnancy, that's called chronic hypertension. Chronic hypertension is a heart risk, but gestational hypertension is usually mild and likely won't cause any overt problems for you or your baby. However, it does puts you at higher risk for preeclampsia, intrauterine growth restriction, preterm birth, placental abruption, and stillbirth.

Several studies have shown that roughly 10 percent of obese women (BMI of 30 or above) will have gestational hypertension, versus around 4 percent of women with a BMI of 19 to 25.

What you can do: Show up for your prenatal appointments — your healthcare provider will take your blood pressure at each visit. If you have either type of hypertension, she will monitor your health closely, and possibly put you on blood-pressure-lowering medication. Learn more about gestational hypertension and how it's managed.

PreeclampsiaPreeclampsia, also known as toxemia, is a complex disorder that's diagnosed if you have high blood pressure and protein in your urine after 20 weeks of pregnancy. It causes blood vessels to constrict, which raises your blood pressure and lessens blood flow throughout your body. Preeclampsia can range from mild to severe, and can progress slowly or rapidly. In severe cases, this can cause organ damage for you and problems for your baby, such as poor growth, decreased amniotic fluid, and placental abruption. Severe cases can lead to seizures, a condition called eclampsia. Women with severe preeclampsia are given antiseizure medication.

"[Weight] is a major risk factor, but [it's] not primary," says Reddy. "Preeclampsia is much more common in women under 20 and women older than 35. If you're under age 35 and overweight, you're at a lower risk for preeclampsia than a woman at a healthy weight who's 35 or older." Studies have shown that about 9 to 12 percent of overweight and obese women will be diagnosed with preeclampsia, while 4 to 5 percent of women with a BMI in the 19 to 25 range will be diagnosed.

What you can do: Make sure to attend all your prenatal appointments, where your healthcare provider will check your blood pressure. If your blood pressure is high, your provider will test your urine for protein. Call your healthcare provider right away if you experience puffiness or swelling in your face; swelling in your extremities; a severe or persistent headache; rapid weight gain; intense pain or tenderness in your upper abdomen; or vision changes such as double vision, blurriness, seeing spots or flashing lights, light sensitivity, or temporary loss of vision. Learn more about preeclampsia and how it's managed.

Large baby — While most plus-size women will have perfectly average-size babies (around 7 pounds, 8 ounces), obesity is considered a risk factor for having a large baby — 9 pounds, 15 ounces, or more — known as macrosomia. About 5 to 10 percent of babies are macrosomic. Your baby is more likely to be large if you have undiagnosed or poorly managed gestational diabetes, or have a family history of large babies, or go past your due date. If your fundal measurements indicate you're measuring large for dates, that may indicate you're carrying a large baby, but it could also be due to a large amount of amniotic fluid (and fundal measurements are more likely to be inaccurate in plus-size women). An ultrasound is a more accurate estimate of fetal size; however, the only real proof of a macrosomic baby is the post-birth weigh-in.

What you can do: If you have gestational diabetes, make sure to keep your blood sugar levels in check. If your healthcare provider suspects your baby is large, talk with her about your options. While some providers recommend a c-section, most will opt for a trial of labor to see if vaginal delivery is possible before turning to a cesarean. Learn more about macrosomia and talk to your provider.

Longer labor — A 2004 study in the journal Obstetrics and Gynecology found that overweight women were in active labor an average of 80 minutes longer and obese women 105 minutes longer than thinner women. But these are averages — it doesn't necessarily mean you will be in labor longer, says van der Ziel.

What you can do: Exercising, eating a sensible diet, and gaining the appropriate amount of weight may affect the length of labor, says van der Ziel. Prepare yourself for labor with childbirth preparation classes and exercises that can ease labor, and consider hiring a labor coach. A positive mindset helps, too — go into it with confidence in your body's ability to handle labor, adds van der Ziel.

Cesarean — A number of studies have shown that overweight and obese women are more likely to have a cesarean delivery, from 26 to 35 percent of deliveries, versus around 20 percent in women with a BMI in the 19 to 24 range. This is likely due to the other factors that can be associated with being plus-size and pregnant: If you're in labor for a long time, or have preeclampsia, gestational hypertension, or other health complications, your healthcare provider may be more likely to recommend a c-section, either prescheduled or as an intervention during labor if there are problems.

What you can do: Talk to your healthcare provider. Does she consider you at high risk for a c-section, and if so, why? Ask about her c-section rate and her philosophy about c-sections in general. If you have no serious health problems, is she fine with trying vaginal delivery? During a vaginal delivery, what might cause her to order a c-section intervention?

Also, you may decrease your odds of having a c-section by following your doctor's weight-gain recommendations, exercising during pregnancy, and taking childbirth preparation classes. Learn more about c-sections and what the recovery is like.

How do you feel after reading this article?
What's your reaction?

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Sunday, February 7, 2010

Simple Sunday Minestrone

My friend Valerie of Kuki's Kookbook will be featured this month.
She is doing the Sunday Recipes all month!
Her blog is FULL of delicious recipes you should check out.

Today we will feature her Minestrone Recipe.

Right now is the perfect time of year to make soup for dinner and one of my absolute favorite kinds of soup is minestrone. I got this recipe from my mother-in-law and it is really good. It's also really easy to make and very healthy so it makes a great family dinner!
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Thanks Valerie!
Be sure to head over to Kuki's Kookbook to check out all her delicious recipes!

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Saturday, February 6, 2010

Spotlight on Greener Eating!

Spotlight on this GREAT vegan blog site
for all those interested in Vegan recipes, these look fantastic
I can't wait to try some out!



http://www.greenereating.com/

Check it out, what looks best to you?

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Friday, February 5, 2010

Feeature Food Friday: Edamame

I cam upon a box of Edamame (pre boiled soy beans) at Costco a few weeks ago and I gave it a shot.
I am hooked on this stuff!
It is SO healthy!

There are numerous medical journals, studies and web sites that discuss about the numerous health benefits of soybeans and we have included it in our consumer corner link. There is no double soybeans can do the following :

* helps reduce risk of heart disease;

* improves bone health;

* reduce the effects of PMS;

* help reduce certain types of cancer.

However, we are not suggesting that soybeans is a cure all food. To achieve a better health, we believe it should be taken together with balanced, appropriate diet of fruits, vegetables, whole grains and all the other components that add up to an excellent healthy lifestyle.

::info found here::


I seriously eat them 2-3 times a week, what a great green veggie!

If you buy them from Costco its super cheap too, I think the whole box was 7 dollars, and it comes with 12 pouches (1 pouch shown below) of edamame and prep is easy, you toss a pouch into the microwave for 3 minutes, and you have hot fresh delicious greens!


Last night I had mine with Salmon & Grilled Carrotts, jealous of my dinner?
I took a pic to convince you to try it out!

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Have you had edamame before?
Willing to try?

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Thursday, February 4, 2010

Whatever, I do what I want

I totally believe while dieting if you have a craving, you can alter a recipe
and make it much healthier...
so I am on a pretty strict healthy eating schedule right now
but I felt like a cheeseburger!
So I had one ;)
I altered it by using a 100& whole wheat bun, loaded it with veggies (tomatoes, lettuce, onions) and used a 93/7 lean meat. My husband always grills beef around here, we use our Georgey (Foreman Grill) and that thing drains TONS of fat out of those burgers.
Anyways, it was positively delicious.
I also had some broccoli and grilled red potatoes on the side.

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How do you alter your favs to make them healthier?

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p.s. I had such positive feedback during vegetarian week from people who loved seeing recipes I have tried, so I am going to be posting more healthy recipes (not all vegetarian) so you all can try them as well!

Wednesday, February 3, 2010

Including Your Kids

The older my cute kid gets, the more interest he has in what I do.
Lately, he would grab my yoga mat and say 'goga! goga!"
So I thought I would get him one.
However, I didn't feel like forking out the 20 bucks for something he could destroy any day.
So I bought some of that foamish shelf liner from Walmart, ($2) and cut it to his size
Now he has his very own, and he tries doing yoga with me.
Its presh.
Plus, getting kids excited for healthy living is always a good thing in my book!
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How can you include your kids in your workout?

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Tuesday, February 2, 2010

Maternity Monday.. on Tuesday

I always seem to crave what I can't have, like lately ALL I want is sushi- which is a big no-no while preggo.
However, I do love salmon, as you can tell I talk about it a lot lately...

Anyways, I had some questions about fish, because I knew pregnant women should be getting lots of the omega 3 fatty acids needed for brain development, however I had heard warnings about mercury.
I was able to find this article on babycenter.com that gives great information on how much fish you should have.
Its lengthy... but highly informative.

Should I eat fish while I'm pregnant?

Many pregnant women struggle with this question.

Even if you don't care for seafood, you've probably heard that fish is a major source of omega-3 fatty acids, which are critical for your baby's brain and eye development. It's also low in saturated fat and high in protein, vitamin D, and other nutrients that are crucial for a developing baby and a healthy pregnancy.

On the other hand, you've probably also heard that some types of fish contain contaminants such as mercury. In high doses, this metal is harmful to a baby's developing brain and nervous system.

Most experts agree that pregnant women should eat some fish. But it can be hard to figure out which ones are safe and how much to eat.

Below, we offer some guidelines to help you limit your exposure to mercury while getting the nutrients you and your baby need.

How does mercury get into fish?

Mercury is everywhere, even in the air we breathe. (One major source is coal-fired power plants.) When it settles into water, bacteria convert it into a form called methylmercury. Fish absorb methylmercury from the water they swim in and the food they eat. Methylmercury binds tightly to the proteins in fish muscle and remains there even after the fish is cooked.

Almost all fish and shellfish contain some mercury, but large predator fish accumulate the most. That's because predator fish eat other fish – fish that have absorbed mercury themselves. And the bigger the predator fish, the more fish it eats. Larger fish also tend to live longer than smaller fish, so there's simply more time for mercury to build up in their bodies.

What could happen if I eat fish that's high in mercury while I'm pregnant?

Your body easily absorbs methylmercury from fish – and when you're pregnant, methylmercury crosses the placenta.

Studies show that exposure to high concentrations of methylmercury during pregnancy can impair a baby's growing brain and nervous system. The results may be mild or severe. According to the Environmental Protection Agency (EPA), cognitive skills (like memory and attention), language, motor skills, and vision may be affected.

Women who are pregnant, thinking of becoming pregnant, or nursing – and their babies and young children – are most vulnerable to high levels of mercury.

Experts disagree about exactly how much mercury is harmful. Some assert that only very high doses – amounts that would be hard to get from a normal diet – are a problem. They argue that the EPA builds a tenfold safety factor into its acceptable limit for mercury, meaning you'd have to eat ten times that much for it to be harmful.

Others say even small amounts of fish that are known to contain high levels of mercury can be harmful and are too risky for pregnant women and young children.

Why not just stop eating fish?

Fish is too good a nutritional choice – especially during pregnancy – to give up, and most experts agree that the benefits of eating fish usually outweigh the risks.

"It's not necessary – or even possible – to avoid all exposure to mercury. There are low amounts that are not harmful," says Charles Santerre, professor of food toxicology at Purdue University and an expert on contaminants in fish. "If a woman stops eating fish to avoid mercury, her baby may miss out on the healthy nutrients that fish provides."

Ironically, it's your baby's developing brain that benefits most from the healthy fatty acids found in fish.

In one large, long-term Danish study, children whose mothers ate the most fish during pregnancy (an average of 14 ounces a week) had better motor and cognitive skills at 6 months and at 18 months than those whose mothers ate little fish. And those whose mothers ate the least fish had the lowest developmental scores.

Some studies also show that eating fish during pregnancy may help prevent preterm birth and low-birth-weight babies.

Which fish are highest in mercury?

In 2004 the U.S. Food and Drug Administration (FDA) and the EPA released a joint advisory on mercury in fish. In it, they identified four types of fish that women of childbearing age and young children should not eat because they contain high levels of mercury: shark, swordfish, king mackerel, and tilefish.

Other experts and advocacy groups would like to expand this list. Purdue toxicologist Santerre recommends that you also avoid eating all fresh or frozen tuna, striped bass, bluefish, Chilean sea bass, golden snapper, marlin, orange roughy, amberjack, Crevalle jack, Spanish mackerel from the Gulf of Mexico, and walleye from the Great Lakes.

So which fish can I eat?

Different groups have different opinions. The FDA/EPA advisory says it's okay to eat up to 12 ounces (two servings) a week of any fish and shellfish, other than the four you shouldn't eat at all: shark, swordfish, king mackerel, and tilefish. (See special restrictions on canned tuna below.)

Other experts take a more cautious approach, pointing out that the FDA doesn't take into account that a woman may already have mercury in her body before she becomes pregnant. In fact, the U.S. Centers for Disease Control and Prevention (CDC) reports that 10 percent of American women of childbearing age have mercury levels that are potentially unsafe for a developing fetus.

Santerre's group at Purdue publishes a handy wallet card that tells you where most commercial fish falls on the mercury contamination scale and how much of each it's safe to eat.

The card highlights six fish that are both low in mercury and high in healthy fats: herring, mackerel (Atlantic, jack, chub), rainbow trout (farm raised), salmon (wild or farm raised), sardines, and whitefish.

The Natural Resources Defense Council (NRDC) provides a reference card based on data from the FDA and EPA. It also notes which fish are endangered or caught using environmentally destructive methods.

What's the deal with canned tuna?

The FDA recommends that pregnant women eat no more than 12 ounces a week of canned "chunk light" tuna and no more than 6 ounces a week of canned "solid white" or albacore tuna. That's because albacore tuna comes from large fish that tend to contain more mercury.

On the other hand, some advocacy groups recommend that pregnant women and women of childbearing age avoid canned tuna. Here's why: Chunk light tuna is generally considered lower in mercury because it often comes from skipjack, a smaller type of tuna. But sometimes yellowfin tuna, a larger fish, is used for chunk light, so you can't be sure what you're getting unless the label clearly spells out the contents.

Although light tuna isn't a good source of omega-3s, white tuna is, and both kinds have plenty of nutritional value. So it's worth adding them to your diet every once in a while, especially if it's the only fish you eat.

What about fish that we catch ourselves in local waters?

It depends on how safe the water is in your lake, river, or coastal area. You'll want to check your local advisories (usually indicated on signposts). They'll tell you which fish to avoid in your area.

If you don't find an advisory for the fish that's been caught, the EPA recommends limiting your intake of it to 6 ounces per week and not eating any other fish that week. Other experts recommend that you not eat a fish if you can't determine that it's safe.

For links to safe eating guidelines for locally caught fish, check the EPA website.

What can I eat, other than fish, to get my omega-3s?

Other food sources for omega-3s include flaxseed and flaxseed oil, walnuts, dark green leafy vegetables, kidney and pinto beans, winter squash, canola oil, broccoli, cauliflower, and papaya.

Many foods are now fortified with omega-3s. Check the labels of eggs, milk, soy beverages, juices, yogurts, breads, cereals, and margarines. They're even in some candy bars and nutrition bars.

But most food that contains omega-3s (including food that's fortified) doesn't contain all three of the fatty acids: ALA, EPA, and DHA. And all three are important for you and your developing baby.

Fish sources provide EPA and DHA, and plant food provides ALA. Your body does convert some ALA into EPA, but it's not very efficient at making DHA. That's why many experts believe that you can't get all the omega-3s you need from plant food. As for fortified food, you'll need to read the label carefully to determine which omega-3s it contains and in what quantities.

What about fish oil supplements?

To cover your bases, especially if you don't eat fish, you might choose to take an omega-3 supplement. Fish oil supplements provide EPA and DHA and are virtually free of methylmercury. (Supplement manufacturers use fish that are lower on the food chain and may also distill the oil to remove contaminants.)

If you're a vegetarian, you can rely on plant-based food to provide ALA for conversion to EPA. And you can take algae-derived supplements that use a special fermentation process to provide DHA.

How much of each fatty acid should you get? The Institute of Medicine (the group that sets the recommended daily intake levels for nutrients) recommends that pregnant women get 1,400 milligrams (mg) of ALA a day. (They recommend 1,300 mg per day for women who are breastfeeding.) They have not set recommended levels for EPA or DHA.

But you can't always tell from a supplement label exactly what you're getting. So ask your healthcare provider about the types of supplements available and the amounts that would be suitable for you, based on your diet and other supplements you take. (Some prenatal vitamins contain DHA.)

How can I tell whether I have high levels of mercury in my body?

There are tests that can detect the mercury level in your blood or in a hair sample, but they aren't routinely recommended. If you're concerned, talk with your healthcare provider about the best course of action. And pay particular attention at the fish counter.

The NRDC's Mercury Calculator can help you determine whether you're getting too much mercury from the fish you're eating.

How do you feel after reading that?

Do you already incorporate fish regularly into your diet?

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image found here

Monday, February 1, 2010

Happy February!

It is a NEW month!
I love the beginning of a new month.
Just curious...
How did you all do on your New Years Resolutions this month?

I did pretty good on my No Sugar Rule.
I say pretty good because up until this last weekend I was stellar,
but some poor planning while being out of town last weekend caused me to have a few bites of sugar.

My confession ..
I had 1/4 of a cinnamon roll, and a handful of hot tamales.

I am back on the wagon though, I won't pity myself with excuses.
I know I should have planned better,
HOWEVER, I am very proud that those minor slip ups were the only processed sugar I had.
I survived 3 birthday parties, 2 bunco nights, and several offerings from a sugary husband to go out for milk shakes.
So I gotta be proud of what I have done, and keep working hard!

Don't worry-- I am not skipping Maternity Monday! Check back tomorrow for the post, one day postponed because the new month fell on a Monday ;)

HOW DID YOUR NEW YEARS RESOLUTIONS HOLD UP THIS MONTH? WHAT ARE YOUR GOALS FOR THE NEW MONTH?


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image found here

Sunday, January 31, 2010

Vote for Brian!

Remember Brian?
He's guest posted on ADDOD here and here.

He is in a contest in SLC for inthisweek.com

If you look in male section, Brian in on the last row- with a hot pink background.

He'd love your vote!

Click here to vote!

http://inthisweek.com/sexyVoting.php

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