Understanding Nutrition During Pregnancy

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This article was submitted by the Baylor College of Medicine, please share your comments below…..

PregnantFor everyone, a nutritious and well-balanced diet is essential to maintaining a healthy lifestyle. But for pregnant women, nutrition is doubly important – it’s a key factor for their own health and that of their baby.

“Pregnant women should eat three meals a day and between-meal snacks,” said Dr. Nina Ali, assistant professor of obstetrics and gynecology at Baylor College of Medicine. “Meals should include foods from all five food groups: grains, fruits, vegetables, proteins and dairy.”

Ali advises women to be mindful of their diet choices and to drink plenty of water to help curb the out-of-control cravings.

“Try to choose food with nutritional value and allow yourself to indulge in small quantities,” said Ali.

Cravings are hard to avoid while pregnant. However, Ali recommends that pregnant woman avoid specific foods altogether.

Women should not consume unpasteurized milk, hot dogs, lunch meats and cold cuts (unless they are heated to steaming hot), raw or undercooked seafood, eggs and meat, fish with high mercury content such as swordfish, king mackerel or tilefish, said Ali.

Nutrition choices also can play a role in minimizing morning sickness that many women experience during pregnancy, she said.

“Ginger candy and ginger tea can be soothing for nausea,” Ali said. “Eat small snacks throughout the day rather than large meals, and avoid heavy or spicy foods. When these measures do not help, talk to your ob-gyn doctor about nausea medications.”

In addition to maintaining a healthy diet while pregnant, Ali recommends women continue to manage a balanced diet after giving birth.

“A healthy, well-balanced diet is an essential part of the mother’s recovery after giving birth,” said Ali. “Also for moms who are breast-feeding, caloric demands and nutrition needs are even higher than while pregnant. I recommend moms continue prenatal vitamins for 6 weeks or as long as they continue breastfeeding.”

During and after pregnancy it is essential to eat nutritious meals and be mindful of good dietary choices.

“A well balanced diet will give your body the building blocks it needs to maintain good health for you and for your baby,” said Ali.

How To Keep Your Food – And Your Insulin – Down During The Holidays

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This article is courtesy of the Baylor College of Medicine, please share your comments below…..

partycelebrateDon’t let holiday feasts come back to haunt you – planning meals can help those with acid reflux and diabetes enjoy the festive foods, said experts at Baylor College of Medicine.

“Advanced meal planning will ensure that people with stricter diets have items to enjoy,” said Dr. Mohamed Othman, assistant professor of medicine – gastroenterology at Baylor.

Acid reflux

Acid reflux occurs when the contents of the stomach come back up into the esophagus, which can result in heartburn or belly discomfort. By standing upright after eating, gravity helps keep the contents of the stomach down.

“Do not lay down immediately after your meal,” Othman said. “It takes four hours for the stomach to empty solid contents and two hours for liquid content.”

Diabetes

For those with diabetes, overindulgence can lead to more serious health concerns, said Dr. Alan Garber, professor of medicine – diabetes, endocrinology and metabolism at Baylor.

“Holiday food tends to be rich in carbohydrates and fats, and both of these may increase insulin requirements,” he said. “You should be aware of the amount of sugar in holiday treats.”

What to do

Modifying eating habits can alleviate reflux symptoms. If suffering from acid reflux, Othman recommended avoiding the following foods and drinks:

* Chocolate
* Mint
* Fried foods
* Wine
* Coffee

Brief walks after meals and adopting a more active lifestyle in general can improve reflux symptoms, he said.

Garber offers these tips to help diabetics manage holiday eating:

* Look for sugar-free items at the grocery store

* Control your portions

* High-fat meals independently produce insulin resistance and raise insulin requirements, so be sure sugar-free items are not high in fat

* Avoid alcoholic drinks

While it is important to be aware and cautious of what you are eating and how it affects your health, Baylor experts advise focusing on the fun of the holidays rather than the restrictions.

“Be Heart Smart” Campaign During National Heart Month

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Thank you to PRWeb for supplying this article, please share your thoughts in the comments section below…..

heartshinyFebruary is American Heart Month, and Northern California Medical Associates (NCMA) Cardiology is kicking off its “Be Heart Smart” campaign to do its part to spread heart health awareness. Since 1975, NCMA Cardiology has focused on educational outreach in addition to providing a comprehensive range of cardiac services from highly trained, elite physicians.

Heart disease has been the number-one killer of Americans for the past 80 years. In 2015, it isn’t news to most people that heart disease is the leading cause of premature death in the United States. It also isn’t news to most people that heart disease is preventable. The shocking news is that even though people know the risks of heart disease and that it is preventable, the incidence of heart disease and related deaths continues to grow. According to the American Heart Association, one in seven deaths is related to coronary heart disease, and one in nine is caused by heart failure. In light of the growing problem, February has been deemed “Heart Month” in America. NCMA Cardiology has launched its “Be Heart Smart” social media campaign this month as a means to help people realize the power of preventative healthy living to reverse the trend of rising heart disease.

While there are some risk factors that can’t be controled such as age, gender, heredity, and race, people can significantly mitigate their risk for heart disease by making healthy lifestyle choices. With its campaign, NCMA Cardiology hopes to reach as many people as possible and to cause them to stop and think about their hearts when making health-related choices. NCMA cardiologists have identified seven interrelated goals that will help people reduce their risk for heart disease. In essence, the “Be Heart Smart” campaign is about (1) managing diet and weight, (2) exercising regularly, (3) quitting smoking, (4) reducing stress, (5) keeping blood pressure in the healthy range, (6) managing cholesterol levels, and (7) controlling blood sugar.

First and foremost, managing diet and weight is the most important step towards minimizing one’s risk of heart disease. NCMA Cardiology strives to redefine the meaning of ‘diet’ in popular culture. One’s diet encompasses everything he or she ingests over a lifetime. Alternatively, when one ‘goes on a diet,’ this most likely means the dieter is resisting the foods that he or she prefers to eat for a set period of time for the sake of losing weight. This type of dieting is not an effective way to sustain weight loss, as once the diet ends, the person rewards themselves with the unhealthy foods they resisted while dieting. To truly have a healthy diet, NCMA cardiologists recommend eating smaller portions at meals, and snacking on vegetables and fiber-rich whole grains during the day.

While obesity poses one of the most serious threats to heart health, it isn’t the only factor for increased risk of heart disease due to a poor diet. Everyone’s body processes food differently. Although it is unlikely, some people can appear slim and fit while sustaining themselves on potato chips and soda pop. This does not change the fact that these people are increasing their risk for heart disease through their diets. What foods are really the best for your heart? Recent studies have shown that the “Mediterranean diet” can reduce the risk heart disease by about 20% in both men and women.

“Just taking a walk in the morning or the evening will put you on your way to better heart health.”

After maintaining a healthy diet, exercising regularly is the next most important step towards reducing hearth health. Not only will living a sedentary lifestyle reduce muscle strength and endurance, it will also contribute to metabolic problems such as high blood sugar and cholesterol. Much scientific research has gone into how much exercise is enough, and today’s leading experts recommend getting at least 60 minutes of continuous, moderate aerobic exercise each day of the week. NCMA cardiologists recognize that this recommendation is more than what many Americans are willing to do or have time for, so they level with patients and tell them the raw facts—true up until the extreme, the more cardiovascular exercise people get everyday, the more they reduce their risk for heart disease. While 60 minutes a day brings about excellent health benefits, even just 20 to 30 minutes of continuous, moderate aerobic exercise five days a week has been shown to reduce the risk for heart disease by 30-50%. Just taking a walk in the morning or the evening will put you on your way to better heart health.

It shouldn’t come as a surprise to anyone that smoking dramatically increases your risk of cardiovascular heart disease. Like it says on every cigarette box today, smoking causes heart disease. Smoking accelerates the progression of heart disease in people predisposed to having it, and drastically increases the chances of it developing in people who would otherwise be at a very low risk. In conjunction with the Northern California Center of Well-Being, NCMA offers smoking cessation classes. Even if a smoker isn’t ready to quit, it is important to talk to a NCMA physician about smoking habits in order to gain access to all of the resources, clinics and classes offered through NCMA.

healthyheartWhen it comes to reducing stress, it is important to clarify what kind of stress is most necessary to reduce for the sake of improving heart health. Reducing physical stress such as exercise, for example, should not be thought of as an effective means to reduce one’s risk of heart disease. Emotional stress, such as work-related, relationship, and financial stresses, has long been suspected and recently confirmed to increase one’s risk for heart disease. These types of stresses, however unpleasant or dangerous, cannot always be avoided. Reducing stress, therefore, is ultimately about finding ways to relax when confronted with stressful situations. No two people will ever react to the same type of stress the same way, so it is also important for individuals to determine the stresses that affect them most.

High blood pressure, high cholesterol, and off-balance, volatile blood sugar levels are all relatively common in our society and can significantly increase one’s risk of developing heart disease. While the best way to mitigate these risks is through exercise, healthy eating, and not smoking cigarettes, treatment may require management with drug therapy and careful monitoring by a physician. Other contributing factors other than lifestyle choices such as genetics and metabolic disorders are often unavoidable and may warrant even closer care by a doctor.

Improving heart health and reducing the risk for heart disease doesn’t have to be overwhelming. Simply making an effort to be conscious of heart health in day-to-day living can go a long way. To start, NCMA Cardiology encourages everyone to pick two or three goals on the “Be Heart Smart” list to go after. In addition, keeping regular appointments with a cardiologist before any serious heart issues arise is the best way to stay on top of heart health.

NCMA Cardiology is comprised of 14 cardiologists, two cardiothoracic and vascular surgeons, and one electrophysiologist—all board-certified in their fields. Since 1975, the group has focused on sub specialization within cardiovascular health to provide services by the most highly trained and experienced physicians and staff. In accordance with its practice of providing comprehensive cardiovascular health care, NCMA offers HeartWorks, pacemaker and defibrillator clinics, anti-coagulation clinics, congestive heart failure clinics, pulmonary hypertension clinics, lipid clinics, and an adult congenital heart clinic in addition to general check-ups with cardiologists. NCMA’s HeartWorks Cardiac Rehabilitation Center provides each patient with a personal diet and exercise plan supervised by a team of physicians, nurses, and cardiac exercise specialists.

NCMA Cardiology provides cardiac care in three counties, with 11 offices, located in Santa Rosa, Petaluma, Sonoma, Healdsburg, Fort Bragg, Mendocino, Gualala, Ukiah, and Lakeport. Visit our website at http://www.ncmahealth.com for more information on NCMA health services and contacting NCMA offices. Please call (707) 573-6166 to schedule an appointment with NCMA Cardiology, and visit NCMA’s Facebook page to follow the “Be Heart Smart” campaign.

Keeping The Family Healthy During The Holidays

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Tips for Enjoying Meals Without Going Overboard

groupkidsThe temptations and treats of the holidays can have a significant impact on the entire family’s waistline. From cookies and candies to large meals and sugar-filled punch, holiday celebrations often focus on food and encourage overeating.

According to Rania Batayneh, nutritionist and founder of Essential Nutrition For You, a nutrition consulting firm, the average person gains five to seven pounds over the holidays.

Don’t let the joy of the season leave you feeling bloated and lacking energy while your children battle upset stomachs. Instead, practice mindful eating and utilize these tips to keep you eating healthy during the joyous season.

Eat Breakfast

Most people set themselves up for overeating by starving all day, says Batayneh. “We all know that this is not an effective strategy for many reasons and with all of the fattening and starchy carbs on the dinner table, you will likely feel the need to fill up on them because your body has been deprived all day.”

Instead of waiting for the main course, fill up on veggies and fruits in the early morning hours so your appetite will not be in rare form when the holiday platters are set in front of you.

Get Your Workout In

When the holidays arrive, try not to slack on your daily workouts. Encourage the entire family to take a walk or run early in the morning to decrease your appetite and provide you with the energy to get through the day of celebrations. Think about taking a post-dinner walk, too, suggests Batayneh. “This can even happen after the meal and before dessert,” she says.

Many gyms offer morning workouts or boot camps on holiday mornings to help you burn calories before the big meal.

Decrease Alcohol Intake

Between the stuffing, bread rolls and mashed potatoes, this meal is a carbohydrate-lovers dream, but not your waistlines, says Batayneh. Don’t overdo it by adding too much carb-filled alcohol to the mix. “Limit the portions of the above foods to make room for your glass of wine and to keep your blood sugar more stable,” she says.

Try opting for lower calorie non-alcoholic drinks or mixing sparkling water with wine for a wine spritzer to keep your figure in shape.

Limit Portions

myplateWhy is it that most holiday celebrations include large plates? Opt for a smaller plate to limit your portions. Portion size is key when diving into a holiday meal. You can still sample the best of the lean meats, veggies, potatoes and desserts, but you are less likely to over-indulge when you have smaller portions of each. Pay attention to your body, too, warns Batayneh. “If you feel full, put your fork down and enjoy the conversations,” she says. “The good news is that you can always take leftovers home and enjoy them the next day.”

Hydrate and Rest

To curb your appetite, stock up on water before the big meal. According to Dr. Elizabeth Lombardo, a clinical psychologist, physical therapist and author of A Happy You: Your Ultimate Prescription for Happiness, dehydration is often misinterpreted as hunger, and people end up eating more as a result.

Beyond dehydration, there are other factors that can encourage weight gain during the holidays. “Sleep deprivation and stress are two key variables often present during the holidays that put on weight,” says Lombardo. Encourage the entire family to go to bed early the night before a big celebration and minimize the stressors that cause anxiety during the holidays.

Eat More

Although it may seem contradictory to eat more when you’re trying to stay healthy, consuming smaller, regular meals can help you to eat less. Lombardo suggests eating healthy meals and snacks leading up to the big meal so you are not feeling starved when inhibitions are not as strong.

When you are regularly fueling your body with healthy greens and fresh fruits, the temptation to eat just one more cookie or slice of pie is drastically reduced. When divulging on sweets, Lombardo recommends mindful eating. “Eat it slowly and mindful, enjoying every morsel without feeling guilty,” she says. “This will help you not feel deprived and actually enjoy it more.”

– Submitted by Ethel Wooten of Houston Nanny.

Sedentary Habits During Teen Years Linked To Mid-Life Metabolic Syndrome

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videogames

Reduce Sedentary Lifestyle As A Family…..Go For Walks Instead Of Playing Video Games Or Watching TV

From Your Health Journal…..”I love the Red Orbit web site and always try to promote their informative articles. I found a great one recently on Red Orbit called Sedentary Habits During Teen Years Linked To Mid-Life Metabolic Syndrome written by Connie K. Ho. A recent study found that 16-year-olds who watch television on a regular basis and live a sedentary lifestyle have an increased risk of developing metabolic syndrome in their 40s. Metabolic syndrome is a group of conditions that include higher levels of blood lipids, abdominal obesity, hypertension and impaired glucose. Additionally, having metabolic syndrome can increase the risk of developing cardiovascular disease, stroke and type 2 diabetes. The bottom line, we need to reduce sedentary lifestyle. Modern day children spend a lot of time involved in technology, which does promote sedentary lifestyle. Children need to be active NOW to invest in the future. Many times, they need to understand that not taking care of their bodies at young ages may have ‘unhealthy’ repercussions later in life. So much research has also pointed to the fact that obese or overweight children grow up to obese or overweight adults. Change is needed…..and soon. Please visit the Red Orbit web site to read the complete article.”

From the article…..

A new study from researchers from Umeå University in Sweden found that 16-year-olds who watch television on a regular basis and live a sedentary lifestyle have an increased risk of developing metabolic syndrome in their 40s.

In particular, the team of investigators found that a lack of exercise along with TV watching at age 16 resulted in a higher risk of developing metabolic syndrome by 43 years old. Metabolic syndrome refers to a group of conditions that include abdominal obesity, higher levels of blood lipids, hypertension and impaired glucose. In addition, having metabolic syndrome can elevate the risk of developing cardiovascular disease, stroke and type 2 diabetes.

“The results demonstrate that we need to consider how we can reduce sedentary lifestyle among children and adolescents,” explained the study’s lead author Patrik Wennberg, an adjunct professor of Department of Public Health and Clinical Medicine at Umeå University, in a prepared statement. “It may be more important than only focusing on increased fitness and sports activities for those who are already interested.”

Past studies have also shown a link between a lack of physical activity and a higher risk of developing metabolic syndrome. The current study has shown how the connection between the two can extend past youth and into adulthood. The researchers were able to observe a group of 888 participants from 1981 to 2008. The subjects, who lived in Sweden and were in ninth grade at the start of the study, were given self-administered questionnaires. The findings were recently published in the journal Diabetes Care.

To read the full article…..Click here

Healthy Pregnancy Diet That Should Be Maintained During Pregnancy

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By Tina Antony

pregbellyDuring pregnancy every action of the would-be mother directly or indirectly adds to you and your infant’s health. A pregnancy diet should comprise of all the important food and nutrition to be in taken during pregnancy period which would beneficial for the health of both mother and child. The healthy diet that is advisable is crucial for the growth of the fetal in an appropriate way. A balanced diet should necessarily be taken with the beneficial nutrition constituents and quantity of meals should be reduced at the same time the number of meals should be increased. If you choose the proper food with correct nutrient you may have a healthy pregnancy period with minimal level of complexity.

Importance of protein at pregnancy period

Protein is a requisite that should be included as a healthy pregnancy diet. Protein comprises of chicken, lamb, beef and pork. Awareness should be there while having seafood chiefly the fish containing mercury may be harmful during pregnancy. Fish such as swordfish, Kingfish and shark have the highest mercury content. For a vegetarian healthy pregnancy diet beans and cheese are considered to be a chief source of protein. Other high protein content may be in taken in the form of almonds or peanut butter. Ample amount of fresh and pure water and healthy fruit juices is recommended by experts. Conceiving women should surely carry with her a bottle of fresh and filtered water when moving out from home.

Take plenty of fruits

strawberriesFruit intake is very essential to be included in the healthy pregnancy diet as it contains vitamin C which is highly advisable for the conceiving women. Fruit items such as orange, grapes or tomato should be served to the pregnant women. Fruits contain fiber and nutrients which actually serve the beneficial aspect for the pregnant women. Almost on a regular basis you should take yellow or orange colored fruits or vegetable to your pregnancy diet. Eggs are brilliant sources enriched with protein, vitamins and minerals advantageous during pregnancy containing cholesterol which would aid your infant’s brain to develop. Green leaf salad enriched with fruits can be taken several times a day. Banana contains high fiber and iron which would assist in keeping the blood pressure of the would-be mother stable.

Be conscious to avoid unhealthy foods

Healthy fat content is considered as an indispensable diet during pregnancy which may include nut oils or olive oils. Trans-fats should be avoided to a great degree. Caffeine is considered to be safe when consumed in minimal quantity. The consumption of soda, tea or coffee per day should be switched to a cookiedecaffeinated drink such as green tea. Folic acid, iron tablets should be recommended as per doctor’s vigilance. Fasting should be entirely eliminated as it would be harmful for the mother and child. A very high fat saturated product should be totally eliminated from your pregnancy diet. Junk food may also be prevented and in spite of its healthy nutrition based food should be in taken. Poor habits such as smoking and consuming alcohol or drugs should be strictly prohibited as it would directly hamper your baby. By following the healthy pregnancy diet you would be able to deliver a fit and healthy baby which may provide you an immense feeling of fulfillment.

Tina Antony is a freelance writer who writes on different topics such as traveling, beaches and social media. Her famous articles includes article on During pregnancy. She loves to travel and make new friends.