A Healthy Holiday for Your Baby Bump

Thanksgiving has come and gone, and that means the holiday season is officially upon us!  Every year, most of us struggle to eat healthfully during the holidays, as traditional holiday foods tend to be high in calories and low in nutritional value.  Being pregnant this time of year presents additional challenges.  You’re fatigued, your feet and ankles are swollen, and you’ve got a strong craving for some pecan pie.  Below are some helpful suggestions for expecting mothers (and the rest of us) to keep in mind this holiday season.

First thing’s first.  Overeating is all but implied at holiday dinners.  Of course, the occasional splurge isn’t going to do anyone in, but it’s good to remember that just because mom and baby are technically two people, mom doesn’t need to eat twice as much.  A pregnant woman needs only an average of 300 additional calories per day throughout her pregnancy.  That’s about one cup of mashed potatoes (gravy not included) or one moderately sized piece of pumpkin pie.

Second, pregnant women can increase their motivation to use moderation and eat well during the holidays by remembering that it’s not only how much you eat, but what you eat, that matters.  It’s best to use those additional 300 calories to boost your intake of important nutrients.  Instead of reaching for a second helping of pie, try a second helping of fruits and vegetables at the holiday dinner table.   If you’re asked to bring a dish to a holiday party or family meal, make it a healthy one!  Bring a green salad packed with spinach, pears, and walnuts.  You might also choose to bring roasted Brussels sprouts or green beans.

Finally, make it a priority to stay active, and allow others to hold you accountable.  Letting your family and friends know you want to exercise regularly during the holidays can increase your motivation.   Research has shown that “ [pregnant] women with a supportive network of family and friends are more inclined to exercise than those with less supportive networks” (1).  Try asking a family member to go on a walk with you.  Not only will you get in your recommended 30 minutes of physical activity for the day, you’ll have the chance to catch up with someone you may not see very often.

These are only a few ways expecting moms eat well and stay fit during the holidays.  Please share your tips and ideas!

References:

1. Schoenfeld B, Tiryaki-Sonmez G.  Overcoming psychosocial barriers to maternal exercise:  intervention strategies to improve participation and adherence. Biomedical Human Kinetics. 2001; 3: 61-66.

Written with assistance from Jessica Anderson.

Sleep More to Eat Less

We’re used to hearing that exercise is a critical component to achieving long-term weight loss and that it plays an important role in preventing weight gain.  This is certainly true.  Exercise not only helps us maintain a healthy body weight, it also contributes to cardiovascular health and can be a great mood-booster (isn’t your outlook on life better after a good workout?).  But what about sleeping more?  Would you believe that getting more sleep can also help prevent weight gain?

The Division of Sleep Medicine at Harvard Medical School reports that multiple studies suggest a correlation between lack of sleep and weight gain because sleep plays a critical role in metabolism (1).  Additionally, people who regularly get less than six hours of sleep each night are more likely to be overweight (2).

To understand why sleep has such an effect on appetite, it may help to think of sleep as an opportunity for our bodies to reset and repair themselves.  Part of this process includes reestablishing a balance between leptin and ghrelin, the hormones that affect hunger and appetite.

• Leptin: the hormone that sends signals of fullness to the brain, especially after a meal.  Leptin levels are low when we wake because we have not eaten (2).

• Ghrelin:  the hormone responsible for stimulating our appetite for food.  Ghrelin levels are highest when we have not eaten for a long period of time, such as after several hours of sleep (2).

Ideally, when we wake, leptin levels will be low (ie: not telling our brains that we’re full, because we’re not!) and ghrelin levels will be high (ie: telling our brains that we are hungry!).  However, lack of or poor quality sleep results in lower than normal leptin levels, which means that our brains might not get the message that we are full, even after eating a large meal.  Furthermore, inadequate sleep can lead to increased ghrelin levels.  This means we might feel hungrier than usual, or that we might feel hungry again, despite having eaten recently (2).  Getting adequate sleep can help regulate these hormones, and therefore can help regulate your appetite.

The National Sleep Foundation (3) provides the following chart as a reference for determining how much sleep an ind­­­ividual needs.  Are you getting enough?

Undoubtedly, sleep is considered a luxury in our society.  Most of us put our many daytime responsibilities and commitments before sleep.  We must keep up with work and spend time with and care for significant others, children, and possibly aging parents.  Don’t forget about the laundry, the cooking, the cleaning, the errands, and the doctor’s appointments.  And if you’re a student, please make sure you read chapters four and five and finish that paper by Friday.

Granted, for most of us, there isn’t a lot we can cut out of our day.  But there are some things we can do to make sure the sleep we do get is the best it can be.  The Centers for Disease Control and Prevention (4) suggest the following practices, which they term “sleep hygiene.”

• Go to bed at the same time each night, and rise at the same time each morning.
• Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
• Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music.
• Remove all TVs, computers, and other “gadgets” from the bedroom.
• Avoid physical activity within a few hours of bedtime.
• Avoid large meals before bedtime.

All of the above are good things to practice.  But instead of simply learning how to manage the effects of inadequate sleep, let’s strive to make sleep a priority and reap the benefits of a regular and healthy appetite!

References

1. Division of Sleep Medicine at Harvard Medical School. Benefits of Sleep. 2008.  Available at: http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep.  Accessed November 14, 2011.

2.  Division of Sleep Medicine at Harvard Medical School.  Sleep and Disease Risk. 2008. Available at:  http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk.  Accessed on November 14, 2011.

3.  National Sleep Foundation.  The How Much Sleep Do We Really Need. 2011.  Available at: http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need.  Accessed November 17, 2011.

4.  The Centers of Disease Control and Prevention. Sleep and Sleep Disorders. September 2010.  Available at http://www.cdc.gov/features/sleep/. Accessed November 17, 2011.

5 MORE Healthy Meals in 5 Minutes or Less

My original 5 Healthy Meals in 5 Minutes or Less were so popular, I decided to make a sequel.  These 5 MORE Healthy Meals in 5 Minutes or Less feature all-new recipes that are just as fast, healthy and delicious.  They include:

The George Foreman Grill is great for fast and healthy meals!

• Fruit-Infused Oatmeal
• Shrimp and Zucchini Saute
• Black Bean and Corn Salsa
• Grilled Fish Tacos
• Grilled Bananas

These recipes use the microwave, a George Foreman grill, or the stove for quick, healthy cooking.  Enjoy!

Check out Nicole’s entire collection of healthy recipes here.

Q&A with the Dietitian: Low-Sodium Lunch and Snack Ideas

I recently received the following question from a blog follower:

Q: My husband is on a low-sodium diet.  He is a schoolteacher, so I am trying to find low-sodium lunch and snack ideas to pack him when he goes back to school.   He used to eat sandwiches with deli lunchmeat, but these are very high in sodium.  Do you have any low-sodium lunch and snack ideas?

A: You are correct that deli lunchmeat is typically loaded with sodium.  It also frequently contains nitrates, a preservative that is linked to an increased cancer risk.  One tip I have heard from another dietitian for sandwiches is to cook up a whole turkey like it were Thanksgiving, and then carve it and freeze the cutlets for sandwiches.  One turkey should provide low- sodium lunchmeat for months!  I’m sure you could do this with other types of meat as well.

I am also a big fan of dinner leftovers for lunch if he has access to a microwave.  I pack a tupperware with the leftovers and keep it cool with an ice pack in my lunch box.  Usually, I cook 1-2 meals on Sunday and portion them out for the entire week.  I also cut up carrots, cucumbers and bell pepper and portion them out in tupperware containers for the week too.

Snack ideas include: fresh fruit, a handful of raw nuts, plain yogurt with fruit (and a little sweetener, artificial or Truvia if you want to avoid the sugar), low-sodium string cheese, peanut butter and celery, humus and vegetable sticks or low sodium Triscuts.

You also might check the labels of some canned tuna and see if you can find a brand that would fit the bill.  A peanut butter and low-sugar jelly sandwich can also be good for a quick meal or snack.

The best way to cut sodium in your diet is to eat more whole, unprocessed foods (like fruits, vegetables, whole grains, beans, nuts, fresh meat and milk/yogurt) and to eat fewer highly processed foods.

Do you have a nutrition question you would like to ask?  Post it here in the comments section and I may turn it into a blog post!

How to Start a Walking Club at Work

Are you having trouble motivating yourself to exercise after a long day of work? One great way to start exercising is to create a walking club at work.  Organizing a walking club at your workplace is an easy, fun and inexpensive way to exercise.  Not only is exercise good for your body, but it can improve concentration, decrease stress, and help make the workday go by faster too!  Walking with a group makes exercise fun, which increases the chances you’ll stick with it.

Follow these easy steps to get your walking club started:

1.  First, ask for management support.  A walking club benefits your employer too, by keeping employees healthy and boosting productivity.  Ask management to show their support by joining the club, or by purchasing an occasional incentive for club members, like pedometers.
2. Next, get the word out. Post flyers, send out emails and ask your friends to join you on a walk everyday (even if it’s only for a short time!).  News travels fast, and the more people that        join, the more motivated your co-workers will be to join in too. Make sure to pick a time that works for the majority of members.
3. Mix it up. Walking clubs are meant to be fun and low-key, but it may be fun to hold a contest or challenge between departments or groups within your company. Try challenging each department to see who can get the most walkers to participate in the walking club everyday for a week.  Ask management if they would give the winning group a prize.

For more information on how to get a walking club started in your workplace, check out this Guide from the Network for a Healthy California, or watch the video below.

http://www.howcast.com/flash/howcast_player.swf?file=237710

Recipe: Moroccan Chicken in the Slow Cooker

This recipe was so easy, I could not believe how delicious it was!  Almost no chopping required.  A definite must-try.  The below recipes serves 3.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1 cup tomato salsa
• 2 teaspoons olive oil
• 1 clove garlic, minced
• 2 Tablespoons dried currants
• 4 teaspoons honey
• ¼ teaspoon ground cumin
• ¼ teaspoon ground cinnamon
• ½ cup whole wheat cous-cous
• 2 T slivered almonds

Directions:

1. Mix all ingredients (except cous-cous and almonds) in slow cooker.
2. Cook on high for 2-3 hours or until chicken is cooked through.
3. Add the cous-cous in the last 5 minutes of cooking.
4. Top with almonds and serve.

Corporate Wellness Success Story: Capital Metro

Capital Metropolitan Transportation Authority in Austin, Texas, has experienced huge health care savings (estimated 2.43 ROI) as a result of their comprehensive employee wellness program implemented in 2003.  The short video below documents their success story.

Some of Capital Metro’s key wellness program components include:

• A Healthy Options Cafe, where at least 60% of food offerings are healthy choices, and these options are priced below less healthy options.
• Cash incentives, for employees who achieve and maintain: healthy blood pressure levels, healthy blood glucose levels, decreases in body fat, improvements in cardiovascular endurance (measured by Vo2 max), or quit smoking.
• An onsite fitness center, with $5/month membership fees, and access to free fitness assessments and personal training.

Reference:

Davis L, Loyo K, Glowka A, Schwertfeger R, Danielson L, Brea C, et al. A comprehensive worksite wellness program in Austin, Texas: partnership between Steps to a Healthier Austin and Capital Metropolitan Transportation Authority. Prev Chronic Dis 2009;6(2). http://www.cdc.gov/pcd/issues/2009/apr/08_0206.htm. Accessed  June 2, 2010.

Make Room on the Grill for Fruits and Veggies

A guest post from the Produce for Better Health Foundation.

Summer and grilling go together perfectly! Cooking outside on the grill offers plenty of advantages that make mealtime easy, convenient, and tasty. Preparation is simple, it requires minimal clean-up, and the kitchen stays cool. Add variety to meals and lighten up the menu by tossing some healthy fruits and vegetables on the grill.

There are several great reasons to grill fruits and veggies. USDA’s Dietary Guidelines for Americans 2010 recommends filling half your plate with fruits and vegetables at each meal and snack. Grilling is an easy, and tasty, way to fulfill that recommendation. Fruit naturally contains sugar and, when combined with the heat of the grill, it caramelizes, making the fruit taste even sweeter. Grilled vegetables are delicious, healthy, easy to cook, and they offer countless options from which to choose. Once you grill fruits and vegetables, their wonderful flavor will have you doing it again and again.

There are hundreds of different grilling ideas for fruits and vegetables. Grill peaches and nectarines then dice them and make a salsa by adding fresh herbs, chili peppers and lime juice. Grill corn on the cob by husking it, sprinkling on a mix of seasonings such as oregano, pepper, chili powder and salt with a touch of butter, then wrap in aluminum foil and grill until tender. Or grill your dessert! Slice pealed bananas in half lengthwise and sprinkle with cinnamon and brown sugar, place on aluminum foil flat side down, and let it sizzle. It’s unexpected and delicious!

Eating a colorful variety of fruits and veggies provides a wide range of valuable nutrients like fiber, vitamins and potassium, and most Americans aren’t eating enough of them. Grilling is a delicious and fun way to add more fruits and vegetables to your summertime meals.

The Fruits & Veggies—More Matters website, www.FruitsAndVeggiesMoreMatters.org, has even more tips on grilling fruits and vegetables and advice on gearing up for the grill. There you’ll also find user-friendly advice on how to add more fruits and vegetables to your diet; including, recipes, nutrition information, tips for getting kids to eat fruits and vegetables, and even videos. Check out the videos that discuss grilling peaches and nectarines, asparagus, watermelon, avocados, bell peppers, and even canned fruits & veggies!

GO, SLOW and WHOA Foods for Families

Everyone is buzzing about the new food symbol MyPlate, but how do you know exactly which foods you should buy to fill your family’s plates? The National Heart, Lung, and Blood Institute’s We Can ®! (Ways to Enhance Children’s Activity & Nutrition) program offers a great tool for easy, healthy eating: GO, SLOW and WHOA foods!  That is:

 

1)   GO Foods:  Nutrient-dense foods to be eaten almost anytime, like fresh fruits and vegetables, whole grains, beans, low fat dairy and water.

2)   SLOW Foods:  Foods to be eaten less (only sometimes), like white bread, oil, frozen yogurt, 100% juice and dried fruit.

3)   WHOA Foods:  Calorie-dense foods that should only be eaten once in awhile, like French fries, doughnuts, cookies, butter, soda, and other foods with added fats and sugars.

Using this printable GO, SLOW, and WHOA chart as a guide can make shopping, cooking, and healthy eating a whole lot easier for your entire family.  Post it on the fridge, or bring it with you on weekly trips to the grocery store.  And here’s a version just for the kids: “U R What U Eat.”

For more tips and ideas to build a healthy family, visit the We Can! website.

We Can! Ways to Enhance Children’s Activity and Nutrition, We Can! and the We Can! logos are registered trademarks of the U.S. Department of Health and Human Services (DHHS). Participation by Nicole Geurin, RD does not imply endorsement by DHHS/ NIH/ NHLBI.

What’s Cooking? Sunday, Part 3

1. Spicy Chicken and Spelt Salad

This weekend, I wanted to experiment with some exotic grains.  Exotic grains can be difficult to find, but most health food stores and co-ops have an abundance.  Spelt is the exotic grain featured in this recipe.  It is an ancient grain that is similar to wheat.  Kamut is a similar ancient grain, and I actually substituted kamut in this recipe.  Other substitutions I made to this recipe included toning down the spice and substituting tofu for chicken.  I also used a bagged shredded cabbage for convenience.  The result was very tasty!  I really like kamut; it has a rich, buttery flavor and a chewy texture.  Try it!

2. Swiss oatmeal 

I also started making Swiss oatmeal this week to change up my morning oatmeal routine.  This dish is served cold, making it perfect for a hot summer day. Stir together 2 cups uncooked oats with 1.5 cups low fat milk and refrigerate overnight.  In the morning, add slices of fresh fruit, chopped nuts, and sprinkle with cinnamon.  Serves 4.