The hormonal shifts and body changes that happen during pregnancy can create new cravings, discomforts, and changes to your typical nutrient needs. For instance, you might get sick thinking about your typical favorite snack or meal and suddenly want something you’ve never craved before.
Hey Guys! Timmy decided to get out his camera and start documenting everything during my first pregnancy. We both thought it would be a fun thing for our child to see once he or she is old enough.
Wow. I cannot believe it has been 4 years since my Dad was here. I am not going to draw this out because my eyes are already swollen and red from crying 🙁 but I do want to take a moment in time to honor my dad and maybe even help some of you who are dealing with your own grief at the moment.
Any women out there feeling overwhelmed by the inherent stressors of the day? You don’t have to answer that:). I know many of you are, as am I! We are inundated with so much pressure day in and day out. Full time jobs, maintaining a healthy lifestyle, keeping relationships fresh, keeping our kids alive;)… the list could go on and on! I truly feel the only way to maintain all of this, while staying happy and sane, is to invest in ourselves a little more.
Another great post from my friends, Willow and Steph of C & J Nutrition.
One of the many reasons we love being Registered Dietitian-Nutritionists is that we get to help our clients feel the power of food as medicine. Our new cookbook takes this to another level, helping to decrease discomforts during pregnancy using food. Since so many pregnancy symptoms are ones that everyone experiences, even when not pregnant, we’ve put together a list of our favorite “food as medicine” ingredients that we can all use, pregnant or not!
Feel like you overdid it on the sweets and alcohol and sat on the couch way more than planned to this holiday season? It’s time to get your healthy habits back into full swing. Not because you’ve been “bad”, but because kicking your nutrition up a notch (or seven) makes you feel awesome so you can take on the new year like a boss. We’re all about starting 2017 with habits that you can keep using all year long. Reseting with sustainability in mind. Here goes…
1. Include THE breakfast power couple. Fiber and protein help to create more even blood sugar levels, so you don’t feel a spike (and the resulting crash). Starting your day with a breakfast that packs in high fiber carbs (think rolled oats and fruit), along with a boost of protein, sets you up to have steady, even energy all morning long. Try this Blueberry Sunflower Overnight Oats for a make-ahead way to power up on busy mornings. The milk (or soy milk) and sunflower seeds provide a good source of protein, while blueberries and oats contribute fiber.
2. Focus on now. What you ate or drank last month, last week, or even last night isn’t as important as what you’re currently choosing. Sure, learning from the past and using that knowledge to move forward in a more healthy, positive way is great. But, dwelling on choices from the past and beating yourself up about them prevents you from moving forward in a positive way. You’re most powerful choice is the one you’re about to make.
3. Have drinks with your phone. If you have trouble sipping water throughout the day, set your phone timer to remind you to drink up each hour. Every system in our bodies needs to be hydrated to function at peak. This includes vital detoxification organs like the skin, liver, and kidneys; muscles; and even your metabolism. The best way to tell if you’re hydrated is to make sure your urine is pale yellow or clear all day long (hint: if it looks like apple juice, you need more).
4. Think of your plate as real estate. If you fill half your plate with veggies at lunch and dinner, you naturally constrain the space left for carbs and protein (the foods it’s often easy to go overboard with). Add a fiber-rich less processed carb choice to fill a quarter of your plate and a protein-rich food to take up the remaining quarter. Finally, add healthy fats like olive oil and nuts as accessories to your meal. This method ensures you get plenty of fiber and antioxidants via veggies, and enough protein and healthy fat to keep you satisfied, so you’re not hungry an hour later.
5. Be particular with your carbs. Less processed carb options like cooked whole grains (quinoa, brown rice, bulgur wheat), starchy veggies (potatoes, sweet potatoes, peas, corn), and beans/lentils not only provide more fiber and nutrition than their processed counterparts (white bread, white pasta, etc.) but they provide more volume, too. So when it comes to that real estate space we talked about above, being choosy with your carbs means they take up more space for fewer calories while packing a meal with satisfying fiber and nourishing nutrients.
In honor or #GivingTuesday, I’d like to share a few thoughts and inform you about a really amazing Grief Support Center.
For as long as we have lived, the holidays have been a time spent with loved ones. When we think back to the best holidays and best memories, we think of our family and how they enriched those moments in our lives. However, for those of us who have lost loved ones it becomes harder and harder to celebrate such supposed joyous occasions. This has been one of the hardest times of year for me. Obviously, birthdays and Fathers Day hit hard but it is Thanksgiving into Hanukkah into Christmas into New Years that I anticipate anxiously. Sometimes I think, how do I celebrate my family if we aren’t ALL together. Holidays magnify this loss thus the need for support during this time may be your greatest. We can’t deny these feelings, push them deep down and pretend they don’t exist. That’s not healthy. We must lean into them and lean into support centers like The Benjamin Center. I specifically lost my father to Cancer, so if you are like me and have lost any member of your family to cancer, you must take advantage of ALL that The Cancer Support Community Benjamin Center offers. It is a free of charge program of emotional and psychological support for people with cancer and their families. Their mission is to ensure that all people impacted by cancer are empowered by knowledge. strengthened by action and sustained by community. My mom has been going for 3 years and has found such relief.
Please check them out if you are feeling those holiday blues like I am. Or, if you feel inclined to donate on this awesome day that is #GivingTuesday go to http://www.
More info. here:
Cancer Support Community Benjamin Center — Cancer Support Community (CSC) offers free of charge services of for cancer patients and their families of group support, short-term counseling, over twenty healthy lifestyle classes per week (such as yoga, meditation and Pilates), educational workshops with world renowned physicians and complementary practitioners, social support and family programs . Founded in 1982 by Harriet and Harold Benjamin, Ph.D., Cancer Support Community (formerly The Wellness Community) has been an integral part of the Los Angeles cancer care community for over thirty years. CSC Benjamin Center is the founding organization, generating a national and international affiliate system of over 50 locations, which includes Gilda’s Clubs, named for Saturday Night Live comedian, Gilda Radner. Cancer Support Community provides services at its home location on Bundy and La Grange in West Los Angeles and also serves the greater Los Angeles area, extending from Malibu to Downtown to El Segundo and Sherman Oaks. CSC also serves the underserved Spanish-speaking population at two downtown hospitals, White Memorial and California Hospital. For more information about CSC Benjamin Center, call 310-314-2555 or visit www.
For a list of CSCs across the country and internationally, visit www.cancersupportcommunity.org
All of us go through moments when we feel anxious. Usually, it’s when we’re about to have a new experience (like maybe a pregnancy) or we’re stepping into the unknown (like a job interview). We fee…