As you get ready for 2009 set your goals for the New Year. I am not talking new year resolutions... I am talking real goal setting. Without goals you will have nothing to work toward and no accountability. The most effective way to get results is to write your goals down. Grab a notepad and start writing! Here is what you will need...
A short term goal... This can be 4-6 weeks. Some I suggest...
1. Walk 4 days a week outside- If it's cold-- Put a coat on and enjoy being outside.
2. Get a strength training fitness program online and follow it 4 days a week.
3. Rewards! Make it one of your goals to reward your hard work. Reward yourself this year with non-food items for exercising... examples can be a new pair of sneakers, 5 new songs on iTunes, a new exercise top or a nice spa massage. Anything that will help you toward results is what you need. No rewarding yourself with things that will make you feel worse after doing it!
4. Drink 70 ounces of water a day (Divide your body weight in half and that is the recommended ounces of water each day)
5. Share your goals with a friend and ask them to do some with you!
Long Term Goals... I want you to set a 6 month and a 1 year goal.
1. Where do you want to be in 6 months? Are you happiest when you are healthy and taking care of yourself or are you happiest when you can't control how much you are eating?
2.Where do you see yourself in 1 year? Next New Years do you want to be setting the same old "lose 20 pounds this year" goal or do you want to look back and say "I would like to maintain my health this year and help someone else achieve what I have done. Where do you see yourself physically in a year? How will you feel?
After imagining yourself next year I want you to write down why you have set all the goals you have.
Will it help your energy levels? Will it help the relationships in your life? Will you be happier? Will you be better at your job which could lead to better promotions and standings? Will you be able to wake up every day and like the person in the mirror? Improving your health can lead to saving money, avoiding surgeries, improving your confidence and will add years to your life. I know many people that changed their lifestyle so much that it changed their attitude, saved their marriage, their jobs and saved their life! Write down why you want to put your foot down and take control of YOU this year.
At the end write down how you will arrange your schedule to helping you achieve your goals. Yes... I know that cooking healthy meals takes about an extra 45 minutes a day rather than waiting in line somewhere or ordering out. I also know that taking the time to go for a walk or exercising takes minutes out of your day. How many hours a day do you help someone else? 8 hours, 10 hours? The most important part of the day should be YOU. I don't care what it takes. We lose sleep over work, fixing our cars or watching the end of CSI to see who really killed Sally-- but why not invest your time in YOU?
Plan for slip-ups and how you will bounce back. So you have a bad week-- so what. It takes you 60 minutes a day to lose 1 pound a week. It takes you an extra bagel a day to gain it back. Expect to have obstacles and you will succeed.
I would love if everyone sent me their goals! Write to me and let me know how you plan on making this year YOUR year!
Nothing will taste as good as putting your health first in 2009.
Katrina Hodgson
Katrina@Baby-Strong.com
Saturday, December 27, 2008
Monday, December 22, 2008
Nutrients During Pregnancy
Nutrient Needs during Pregnancy
Key Vitamins and Minerals for Healthy Development
By Molly Perry, Baby-Strong.com Dietitian/Nutritionist
Vitamin D
How much do I need daily?
5 micrograms
Is a Supplement needed?
Likely not if you live in a warm climate, those in the northern hemisphere however may require a supplement if they do not regularly drink Vitamin D fortified milk. In warmer climates or during the summer time, as little as 15 minutes a day is sufficient. Vegans should be more concerned for need of a supplement as they do not consume dairy, eggs and fish which are the best sources of Vitamin D.
What foods contain Vitamin D?
Butter, Egg yolks, Fish (i.e. salmon, mackerel, or blue fin tuna), Vitamin D fortified milk, leafy green vegetables, and exposure to sunlight.
Calcium
How much do I need daily?
1,000 milligrams (this amount remains the same after pregnancy)
Is a Supplement needed?
Usually not. Most pre-natal or multivitamins contain sufficient amounts of calcium. Additional supplementation is not needed as your body cannot readily absorb much more than 1,000mg/day.
What foods contain Calcium?
Dairy products are your best source. For Vegans, foods such as calcium-fortified orange juice, calcium-fortified bread, tofu, tortillas, legumes and turnip greens are good sources. Other excellent sources include cheese, milk, yogurt, almonds, legumes, and sardines.
*Important Tip
Ensure that you are getting enough calcium. During pregnancy, the fetus can extract calcium from Mom’s bones which can lead to an increased risk for osteoporosis for Mom later on
Folic Acid or Folate
How much do I need daily?
It is recommended that every woman take 400 micrograms daily as many pregnancies are unplanned. If you are planning to get pregnant, ensure you are taking a supplement containing at least 400mcg daily. Once you are pregnant, the recommendation is 600mcg daily.
Is a Supplement needed?
Usually, no. Most pre-natal vitamins contain sufficient amounts of folate, look at the label to ensure your own vitamin contains at least 600mcg
What foods contain Folate?
Lentils, collard greens, chickpeas, papaya, asparagus and broccoli, strawberries and oranges/citrus fruits. Many breads, rice’s and cereals are also fortified with folic acid.
*Important Tips
Adequate amounts of folate help to prevent neural tube defects such as spina bifida
Make sure you to not intake excess folate as it can mask B12 deficiency. This is primarily a concern for vegans. Healthy young women usually do not have to worry as the diet is adequate.
Iron
How much do I need daily?
27 milligramsIs a Supplement needed?
Yes. Diet alone will not meet the increased iron needs during pregnancy. Because your body has an increased blood volume (more blood in your body than usual) you need more iron in order to be able to make sufficient amounts of hemoglobin (the protein in your blood that carries oxygen to other cells). Iron needs also increase due to the need for the growing fetus/placenta. Most pre-natal vitamins are fortified to contain the recommended daily amount, however check the label of your own vitamin bottle; this is one nutrient you definitely should not skimp on during pregnancy!
What foods contain Iron?
The best sources of iron in the diet are meats, poultry and fish. These foods contain heme iron which means the form of iron in the food is readily absorbable by the body vs. foods containing non-heme iron i.e. legumes, grains, veggies. Non-heme iron is fine to get your dietary iron if you are a vegan, just combine it with a Vitamin C rich food such as orange juice. This will provide the necessary reaction for non-heme iron to combine with Vitamin C so your body can absorb it.
Zinc
How much do I need daily?
During pregnancy, the recommended amount is 11 milligrams a day. If you choose to breast feed, the amount increases to 12 mg daily
Is a Supplement needed?
Not typically if you are taking a pre-natal vitamin, however check your label!
What foods contain Zinc?
Fortified cereals and red meat are best. Other good sources include shellfish, poultry, beans, nuts, whole grains, and dairy products. Although oysters are the most food-rich source of zinc, they should not be consumed during pregnancy due to the risk for food borne illness (food poisoning).
*Important Tip
Absorption of zinc is inhibited with high iron intake so ensure that you are getting the recommended daily amount of both!
Molly Perry, R.D., LDN; Baby-Strong.com Dietitian/Nutritionist
Vitamin D
How much do I need daily?
5 micrograms
Is a Supplement needed?
Likely not if you live in a warm climate, those in the northern hemisphere however may require a supplement if they do not regularly drink Vitamin D fortified milk. In warmer climates or during the summer time, as little as 15 minutes a day is sufficient. Vegans should be more concerned for need of a supplement as they do not consume dairy, eggs and fish which are the best sources of Vitamin D.
What foods contain Vitamin D?
Butter, Egg yolks, Fish (i.e. salmon, mackerel, or blue fin tuna), Vitamin D fortified milk, leafy green vegetables, and exposure to sunlight.
Calcium
How much do I need daily?
1,000 milligrams (this amount remains the same after pregnancy)
Is a Supplement needed?
Usually not. Most pre-natal or multivitamins contain sufficient amounts of calcium. Additional supplementation is not needed as your body cannot readily absorb much more than 1,000mg/day.
What foods contain Calcium?
Dairy products are your best source. For Vegans, foods such as calcium-fortified orange juice, calcium-fortified bread, tofu, tortillas, legumes and turnip greens are good sources. Other excellent sources include cheese, milk, yogurt, almonds, legumes, and sardines.
*Important Tip
Ensure that you are getting enough calcium. During pregnancy, the fetus can extract calcium from Mom’s bones which can lead to an increased risk for osteoporosis for Mom later on
Folic Acid or Folate
How much do I need daily?
It is recommended that every woman take 400 micrograms daily as many pregnancies are unplanned. If you are planning to get pregnant, ensure you are taking a supplement containing at least 400mcg daily. Once you are pregnant, the recommendation is 600mcg daily.
Is a Supplement needed?
Usually, no. Most pre-natal vitamins contain sufficient amounts of folate, look at the label to ensure your own vitamin contains at least 600mcg
What foods contain Folate?
Lentils, collard greens, chickpeas, papaya, asparagus and broccoli, strawberries and oranges/citrus fruits. Many breads, rice’s and cereals are also fortified with folic acid.
*Important Tips
Adequate amounts of folate help to prevent neural tube defects such as spina bifida
Make sure you to not intake excess folate as it can mask B12 deficiency. This is primarily a concern for vegans. Healthy young women usually do not have to worry as the diet is adequate.
Iron
How much do I need daily?
27 milligramsIs a Supplement needed?
Yes. Diet alone will not meet the increased iron needs during pregnancy. Because your body has an increased blood volume (more blood in your body than usual) you need more iron in order to be able to make sufficient amounts of hemoglobin (the protein in your blood that carries oxygen to other cells). Iron needs also increase due to the need for the growing fetus/placenta. Most pre-natal vitamins are fortified to contain the recommended daily amount, however check the label of your own vitamin bottle; this is one nutrient you definitely should not skimp on during pregnancy!
What foods contain Iron?
The best sources of iron in the diet are meats, poultry and fish. These foods contain heme iron which means the form of iron in the food is readily absorbable by the body vs. foods containing non-heme iron i.e. legumes, grains, veggies. Non-heme iron is fine to get your dietary iron if you are a vegan, just combine it with a Vitamin C rich food such as orange juice. This will provide the necessary reaction for non-heme iron to combine with Vitamin C so your body can absorb it.
Zinc
How much do I need daily?
During pregnancy, the recommended amount is 11 milligrams a day. If you choose to breast feed, the amount increases to 12 mg daily
Is a Supplement needed?
Not typically if you are taking a pre-natal vitamin, however check your label!
What foods contain Zinc?
Fortified cereals and red meat are best. Other good sources include shellfish, poultry, beans, nuts, whole grains, and dairy products. Although oysters are the most food-rich source of zinc, they should not be consumed during pregnancy due to the risk for food borne illness (food poisoning).
*Important Tip
Absorption of zinc is inhibited with high iron intake so ensure that you are getting the recommended daily amount of both!
Molly Perry, R.D., LDN; Baby-Strong.com Dietitian/Nutritionist
For a Nutrition Program made for you- write to Molly at Info@Baby-Strong.com!
References: Nutrition Through the Life Cycle by Judith E. Brown, Janet Isaacs, Beate Krinke, Maureen Murtaugh, and Carolyn Sharbaugh
References: Nutrition Through the Life Cycle by Judith E. Brown, Janet Isaacs, Beate Krinke, Maureen Murtaugh, and Carolyn Sharbaugh
Friday, December 12, 2008
Healthy Ginger Bread Recipe
Healthy Gingerbread Recipe
I loved this recipe from FitnessFreebies! Very yummy and much better for you than ginger bread loaded with butter. Best part--- no fake sugars and it's all natural!
Ingredients:
2 cups unbleached wheat or white flour
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon ginger
1 teaspoon cinnamon
1 teaspoon allspice
1/4 cup honey
1/4 cup molasses
2 tablespoons olive oil
1/2 cup evaporated skim milk
2 egg whites
1/2 cup boiling water
Directions:Preheat the oven to 350 degrees. Combine the dry ingredients in a medium bowl.
Combine the remaining ingredients in a large bowl. Add the flour mixture slowly to the wet ingredients, mixing well after each addition.
Pour into an 8 x 8-inch nonstick pan and bake for 35 to 45 minutes. Serve warm.
Nutrition Information. serving (1 square):
Calories: 303
Total Fat: 5g
Saturated Fat: 0g
Cholesterol: 1mg
Sodium: 338mg
Carbohydrate: 56g
Fiber: 1g
Protein: 8g
Baby-Strong.com
I loved this recipe from FitnessFreebies! Very yummy and much better for you than ginger bread loaded with butter. Best part--- no fake sugars and it's all natural!
Ingredients:
2 cups unbleached wheat or white flour
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon ginger
1 teaspoon cinnamon
1 teaspoon allspice
1/4 cup honey
1/4 cup molasses
2 tablespoons olive oil
1/2 cup evaporated skim milk
2 egg whites
1/2 cup boiling water
Directions:Preheat the oven to 350 degrees. Combine the dry ingredients in a medium bowl.
Combine the remaining ingredients in a large bowl. Add the flour mixture slowly to the wet ingredients, mixing well after each addition.
Pour into an 8 x 8-inch nonstick pan and bake for 35 to 45 minutes. Serve warm.
Nutrition Information. serving (1 square):
Calories: 303
Total Fat: 5g
Saturated Fat: 0g
Cholesterol: 1mg
Sodium: 338mg
Carbohydrate: 56g
Fiber: 1g
Protein: 8g
Baby-Strong.com
Holiday Burn!
Fun Fitness During The Holidays!
Does your family do the usual sitting around the table, sitting around the family room, sitting around the desserts and never get active together?
Here are some fun ideas that will get your family moving on Holidays and keep the kids entertained!
1. Red Rover in the backyard! You remember… you played it a while back. Make two lines evenly split and stand across your yard from each other. Hold hands and make a wall. Red rover red rover send Billy right over! Billy runs after your line and you try to stop him from going through your arms… play nice though.. and let the kids through. ;)
2. Football! It’s always fun to get bundled up like your favorite team and play outside with mom, dad, grandpa and the kids. It will be a memorable Holiday and the pictures will be priceless!
3. No football? Play Frisbee! You can play the game of football with a Frisbee or a soft cushion ball if small children will be playing!
4. Too snowy outside? This can be a challenge depending on the house. If you have space twister is always fun with the kids and family.
5. Another indoor activity is arts and crafts. Make ornaments or decorations with everyone’s name on it standing around a table. Run to the local craft store and pick up glitter pens, glass or plastic balls, felt to cut out shapes and also ribbon to hang them. Just standing and making arts and crafts can burn twice as many calories as sitting on the couch! Plus--- next year you will have some new pretty decorations.
If you are traveling and need a fitness routine that you can do in 10-20 minutes write to us! We have great programs for travel or when you can not spend a lot of time working out.
Have a fun this Holiday!
Katrina Hodgson
Baby-Strong.com Trainer
Banana Oatmeal Pancakes
| Banana Oatmeal Pancakes |
| Ingredients: |
|
| 1) Place all of the ingredients, but the oats, in a blender and process until just smooth. Pour into a large bowl. Stir in the oats. 2) Preheat a non-stick griddle pan or large non-stick skillet over medium heat. 3) Spoon the batter onto the prepared pan to form 3-inch pancakes. Cook on both sides until lightly golden. 4) Remove from pan and repeat with the remaining batter. Serve with warmed, real maple syrup. |
Subscribe to:
Posts (Atom)