Good News and Bad News for Pregnancy

First the bad news....


Don't take Tylenol while Pregnant...

Asthma Link
Fit Pregnancy, Nov/Dec 2008
Children whose moms took acetaminophen (Tylenol) during pregnancy are 70 percent more likely to exhibit wheezing, according to a study of U.S. Children in the inner city, a location that already puts them at risk for asthma. Taking the pain reliever in the third trimester seems riskiest. Acetaminophen may destroy an antioxidant that helps prevent lung damage.
~ Kim Schworm Acosta
American Academy of Allergy, Asthma and Immunology Meeting

Now for the Good News...


This was in Fit Pregnancy Oct/Nov 2008.

Pregnant Chocolate Lovers, Take Heart
Eating well during pregnancy needn't mean giving up your favorite candy. A Yale study found that expectant moms who ate chocolate for or more times a week had a lower risk of preeclampsia than those who ate it less than once a week. Dark chocolate, in particular, contains a substance thought to have cardiovascular benefits that help prevent pereclampsia.
~S.R. Epidemiology

As a side note I have had anemia issues this pregnancy and have found DARK chocolate is high in iron. There's even one at Aldi's that has 15% iron for the day. Just make sure you read the label. Some are as low as 6% and some as high as 15%.

Fit Deck

www.fitdeck.com

I found these at Walmart on clearance for $1.00. Gotta love a bargain! I did it for the first time last night. I think it will be a nice alternative for days when I just can't fit in a long exercise program. It consists of 50 playing cards that have a workout on them. You shuffle the deck and choose how ever many cards you have time for. I did 6 last night.

Cool Website

A Year in Bread.

Are you drinking your Calories?

I personally don't drink sugared pop but many do. Don't fill up on empty calories. Most of us wouldn't dream of putting 10 teaspoons sugar  on our cereal or tea. But that is what is in a serving of soda.
 See how your pop rates.
Sugar Content of Soft Drinks

Zucchini Pizza Crust

I found this recipe in the local church cookbook. I have not tried it yet but it looks yummy and healthy. Thought I would share it with all of you.


Zucchini Pizza Crust

3 1/2 cups zucchini, coarsley shredded
3 eggs
1 1/3 c. flour
1/2 c. mozzerella cheese,shredded
1/2 c. Parmesan Cheese, grated
1/2 tsp. basil

Salt zucchini lightly and let stand 15 minutes. Squeeze out excess liquid. Add rest of ingredients; mix well. Spread onto greased 9 x 13 cake pan or round pizza pan. Bake at 350 degrees 20 to 25 minutes or until dry and firm. Layer favorite sauce, toppings and cheese for a lite pizza. Bake an additional 25 minutes.

A Yummy Salad I made!!!

2 bunches of Parsley finely chopped
1 large tomato chopped
1 large cucumber chopped
1 batch of quinoa cooked

To make the batch of quinoa cook 2 cups water. Add 1 cup quinoa cook 15 to 20 minutes until water is absorbed. (If your not familiar with quinoa its an ancient grain, you can find at the health food/bulk stores.) http://www.quinoa.net/

Mix all together.

Serve with my Garlic Herb Dressing, that way people can make it as spicy as they want, (on another Post) and feta cheese.

Garlic Herb Dressing
1 clove garlic, minced or crushed
5 Tbsp. olive oil (cold pressed)
2 Tbsp. FRESH lemon or lime juice
1/2 tsp. dried chervil (this is HARD to find and I often leave it out)
1/2 tsp. dried marjoram
1/4 tsp. dried mint
1/2 tsp. dried thyme
1/8 tsp. dried tarragon
1/2 tsp. sea salt
dash black pepper

Place all ingredients in bowl, and whip with fork or whisk, or combine ingredients in blender or food processor.

Thought Many would Appreciate this!

You just have to DO IT!

Top Ten Antioxidant Foods

I saw this on  A Happy Home
And thought some of you might find it interesting! Have to That DARK CHOCOLATE!!!!

This was an interesting little note I read from the Clayton College newsletter, and I thought I’d pass it onto you. ORAC is the measurement for the power of these foods to counteract free-radical damage in the body, and it stands for oxygen radical absorbance capacity. The average ORAC units taken in per person in the US is 1,670 units (about 2.3 servings of fruits and vegetables). USDA researchers are suggesting that the daily ORAC level for long-term health may be 5,000 and above. So, here is the list, showing ORAC units per 100 grams.
Dark chocolate……….13,120
Milk chocolate………….6,740
Prunes……...…………..5,770
Pomegranate……………4,000
Raisins………………….2,830
Blueberries……………..2,400
Blackberries……………2,036
Mongosteen……………1,840
Kale……………………1,770
Noni……………………1,710
Yep; just one more reason to choose decadent dark chocolate over kale.

5 Essentials of Losing Weight

found these tips in an old *ediets* newsletter:
A weightloss buddy posted these elsewhere and I thought they might benefit some of you.

Strategy #1: Awareness is the key to catching the extra calories you eat and drink each day before they show up on the scale. Are you dining at the drive-thru, slurping sugary sodas or cleaning your kids' plates? It's time to take a look at your actions and make smarter choices that won't take your thighs by surprise.

Strategy #2: Education helps you know what's healthy and what's headed straight to your hips. Take the time to read labels and choose real foods instead of processed pretenders. Once you know about healthy eating, you can find delicious foods that will leave you slim and satisfied.

Strategy #3: Determination is the desire to make a long-term change, rather than relying on a quick-fix fad. You must be ready to makeover your life...before you can makeover your look. Once you're fed up enough to get fired up, then nothing can stand in your way.

Strategy #4: Action is the moment you make the changes that will make a difference. Be sure to take action every day...whether it's choosing a salad instead of a sundae, taking the stairs instead of the elevator or relaxing with a good book instead of a gooey candy bar.

Strategy #5: Motivation means staying strong even when life and lasagna get in the way. Prepare for those tough times by planning rewards to keep you going. Buy a new outfit when you drop 10 pounds or take a cruise when you lose 20. Think of them as well-deserved splurges that won't leave you feeling guilty.

5 Ways to Boost your Metabolism

from ediets.com

Strategy #1: Begin with Breakfast
Your body has gone without food for at least 8 hours - and it's starving. Skipping breakfast keeps your body in "starvation mode" and slows down your metabolism so you don't burn any needed calories. A morning meal revs up your metabolism and keeps your body burning fat all day.

Strategy #2: Stop Starving
Skipping meals and eating too little actually lowers your metabolism. Cutting too many calories puts you in a fasting state, which causes your body to hold on to fat and calories to survive. This drastically decreases your metabolism and makes it much harder for you to lose weight

Strategy #3: Small Meals for a Big Boost
Eating smaller, more frequent meals provides a steady source of energy to your body, which boosts your metabolism and increases your energy throughout the day. By eating five to six small meals instead of three large ones, your body burns calories as you go, rather than storing the extra as fat

Strategy #4: Burn Calories with Cardio
Cardiovascular exercise raises your metabolism and helps your body burn fat. Any exercise that gets your heart pumping, from aerobics to walking to vacuuming, gives you calorie-burning benefits that last all day

Strategy #5: Muscle Matters
Muscle burns more calories than fat. The more muscle you have, the faster your metabolism gets and the more calories you burn, even at rest! Try to strength train two to three times a week. This is as easy as lifting light weights or even carrying groceries!

Healthy Holiday Eating Tips

• Don't go to a party hungry: we often eat
  faster and more when we are hungry - therefore eat a wholesome
  breakfast and lunch on the day to avoid overeating at the party.
  
  
  
  
• Watch your portion:
  treat yourself a nice drink, dessert, chocolate or sweets without
  guilt, but always watch your portion.  Go for small portions. This way
  you can sample all the different foods. Moderation is always the key.
  
  
  
  
• Make a conscious choice to limit high fat items:
  high fat food items can be found in fried food, cream-based soup,
  cheese-filled casseroles, pies, processed meats such as salami and
  sausages, some pastries and baked goods.
  
  
  
  
• Try different versions of egg nog:
  traditional egg nog is usually made with egg yolk and thick cream.
  Google "low fat egg nog" and you will find lots of low fat egg nog
  recipes. If you buy commercial egg nog, you will be delighted to find
  low-fat or fat-free egg nog out there - we can even find soy nog!
  
  
  
  
  
• Drink plenty of water: Pop and coffee can dehydrate your body.
  
  
  
  
• Physical activity: take nice brisk walks with your
  loved ones and enjoy their company in the
  holiday season.

Listen to Your Body

Tip for the Week!

Listen to your body- Your body will signal you with what is wrong and what it needs. Sometimes it will scream at you for help. For example, women report craving certain foods (usually chocolate) about a week before their menstrual cycles. Research indicates that this is due to a deficiency of magnesium. In another fatigue may mean that more protein is needed in their diet. Also craving "Comfort" foods like bread, pasta, or crackers could simply indicate boredom or stress.

Just to sneak in some more exercise!

Hidden forms of exercise

Ever wonder why you're huffing and puffing after vacuuming? It's because you're burning about 200 calories an hour! Here are some other daily activities that can get your heart going and make your body stronger.

• Kissing: 58 calories an hour

• Playing with a toddler: 216 calories an hour

• Washing windows: 200 calories an hour

• Walking the dog: 238 calories an hour

• Gardening: 324 calories an hour 

• Heavy cleaning: 432 calories an hour

Fun Ecards Site

I discovered this site for designing a cartoon version of yourself and then you can send ecards through their  board. They even have a pregnant choice.
Design Her Gal
They also sell stationary and stuff but it's expensive.

If you don't snooze, You may not LOSE

If you skimp on sleep, you may lose the ability to shed pounds, according to a recent study conducted at Case Western Reserve University in Cleveland, Ohio. Researchers there studied the sleep habits of over 68,000 women during a 16-year period. Results revealed that, on average, women who sleep 5 hours or less each night are 32% more likely to experience a big weight gain (which they defined as 33 pounds or more) and 15% more likely to be obese than women who sleep at least 7 hours. Additionally, another new study from Laval University in Quebec looked at almost 750 women for a 10-year period and found that those who slept 6 to 7 hours a night were 11 pounds heavier than those who were in dreamland for 7 to 8 hours. Experts involved in that research suspect that extra sleep may increase the levels of a hunger-suppressing hormone called leptin.
So get your beauty sleep!

New Baby Growth Charts!

The World Health Organization (WHO) has released new pediatric growth charts to more accurately reflect patterns among breastfed babies. Current U.S. Centers for Disease Control and Prevention standards are based on 30-year-old calculations using the growth patterns of mostly formula-fed babies. In general, exclusively breastfed infants gain weight faster in the first 2 to 3 months. However, from 6 to 12 months, these babies tend to weigh less than their formula-fed coutnerparts.
Many nations are embracing the new standards, which are based on data drawn from 6 countries  for more than 8,000 children raised with good nutrition and health care in non-smoking homes. The American Academy of Pediatrics is currently considering whether to include the WHO guidelines in new recommendations for well-child care to be released early next year, says Joseph F. Hagan Jr., chairman of the committee that is updating the guidelines. Hagan adds, "Both charts are good, as long as the pediatrician interpreting them understands their strengths and weaknesses." by Kim Acosta

Here's a quick site for kg to pound conversions.

Pregnancy's Star Nutrient

Vitamin D is emerging as a surprisingly important prenatal nutrient, say the authors of a new study that compared babie's weights with the amount of vitamin D-fortified milk their mothers drank during pregnancy. Moms-to-be who consumed little milk- under a cup a day- gave birth to infants who weighed less than those born to mothers who drank more. For every extra cup consumed daily, the baby's birth weight increased by 1.4 ounces. While milk contains many nutrients, including protein, calcium and riboflavin, vitamin D is thought to be the key to birth weight, according to study co-author Kristine G. Koski, Ph.D., director of the School of Dietetics and Human Nutrition at McGill University in Montreal.
Some expectant mothers spurn milk because they fear it will cause them to gain too much weight or because they'rs lactose-intolerant. But women can increase their vitamin D intake in other ways, such as by getting adequate sun exposure, which generates production of the vitamin in the body, says Koski. If you dislike milk, she adds, "choose other vitamin D-rich foods, such as fortified soymilk, salmon or other fatty fishes, or take vitamin D supplements." Talk to your doctor about what dosage is safe. By Shari Roan

Found Wonderful Pregnancy Fitness Site!

http://babyfit.com/
This site is wonderful! You can keep track of your eating, exercising, weight. Tons and tons of articles. Tons of help all geared at keeping you healthy in your pregnancy. You can also recieve emailings daily or weekly. This is a wonderful resource for pregnancy.
Check it out!

10 Super Foods

Eat to your health with these 10 super foods

BY KAREN SHIDELER

The Wichita Eagle

Can you eat your way to good health? Well, there are no guarantees. But here's what we can guarantee: Make these 10 foods part of your diet, and you'll be giving your body lots of what it needs in terms of nutrients.

We chose them because they're the foods mentioned over and over again, in medical studies and on lists of "super foods." For expert advice on why they're good picks, we turned to two Wichita-area dietitians, Linda Nye of the Wichita Clinic and Diane Heilman Felt, director of nutrition and head of pastoral care at Susan B. Allen Memorial Hospital in El Dorado.

Without further ado, and in no particular order, here are 10 foods you should be eating, plus a way to combine three in an easy dessert:

APPLES

Apples are full of soluble fiber, which provides a feeling of fullness. They also are rich in flavonoids, to promote heart health and help prevent cancer and inflammation. Have one before dinner, to take the edge off your appetite.

ALMONDS

The fat in almonds is unsaturated, a healthier choice. Almonds have a cholesterol-lowering effect. They also seem to lower the risk of sudden cardiac death and Type 2 diabetes. But go easy: An ounce -- 12 to 15 nuts -- is plenty.

BROCCOLI

Broccoli is a powerhouse of nutrition, Nye says. It's packed with vitamin K, vitamin C and calcium, to make your bones strong. Broccoli makes an important contribution in reducing heart attack risk, and it may prevent cancer. (Just hold the cheese sauce.)

BLUEBERRIES

Blueberries are one of nature's richest sources of antioxidants, which means they fight cell-damaging free radicals. And that means they help prevent cancer -- and slow the aging process, too. "Besides," says Felt, "they taste great."

RED BEANS

OK, they don't have to be red. Beans, in general, are a great addition to a top-10 foods list. They're low in fat and high in fiber, and they help protect against heart disease.

WILD SALMON

Salmon is high in heart-healthy omega-3 fatty acids, which help keep triglyceride levels normal, and it has anti-inflammatory properties that can help with rheumatoid arthritis pain. Omega-3s also help sharpen memory. Wild salmon is less likely to have worrisome contaminants than farmed salmon.

SPINACH

Spinach is low in calories and rich in calcium and vitamin K. The antioxidants in green, leafy vegetables such as spinach also help protect against cataracts. The only negative is the oxalates in spinach, which decrease the calcium absorption, so make sure you get enough in other foods.

SWEET POTATOES

Sweet potatoes are high in beta-carotene, fiber and vitamin C. Beta-carotene helps prevent cancer, and fiber helps fill you up and keep you full. Foods rich in beta-carotene also seem to have protective effects for the eyes, preventing cataracts and macular degeneration.

OATS

Any whole grain is good for you, providing lots of B vitamins and fiber, to keep you feeling full all morning long. Oats have an edge in that they've also been shown to lower cholesterol. And a bowl of oatmeal for breakfast will help stabilize your blood sugar level until lunchtime.

TOMATOES

Lycopene is what gives tomatoes their red coloring. It's a powerful anti-oxidant related to beta-carotene, and foods rich in lycopene can reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes -- spaghetti sauce, for example -- but fresh works, too.

Honorable mention

These foods are on other "superfoods" lists and also deserve a place on your table:

• Wheat germ

• Pomegranates

• Kiwis

• Onions

• Garlic

• Pumpkin

• Soy

• Skinless turkey breast

• Walnuts

• Yogurt

• Oranges

• Skim milk

• Watermelon

• Brown rice

• Butternut squash

• Eggs

• Olive oil

• Raspberries

• Cinnamon

• Dark chocolate

Just Reminding Myself Why I don't Want to Drink POP!

Coca-Cola, Cadbury added to benzene lawsuits

By Chris Mercer
5/24/2006- Coca-Cola and Cadbury Schweppes have joined the list of beverage firms set to be sued in Florida over allegations their drinks contained benzene, 15 years after the industry first pledged to fix the problem.

I do NOT want to drink BENZENE!  To read the whole article click here!

What exactly can Benzene do???

Benzene exposure has serious health effects. Breathing high levels of benzene can result in death, while low levels can cause drowsiness, dizziness, rapid heart rate, headaches, tremors, confusion, and unconsciousness. Eating or drinking foods containing high levels of benzene can cause vomiting, irritation of the stomach, dizziness, sleepiness, convulsions, rapid heart rate, and death.

The major effect of benzene from chronic (long-term) exposure is to the blood. Benzene damages the bone marrow and can cause a decrease in red blood cells, leading to anemia. It can also cause excessive bleeding and depress the immune system, increasing the chance of infection.