Five Tips for Losing the Baby Weight.

I've been on a mission lately... I like to call it operation lose the last ten pounds by Christmas. I'm trying to embrace my post baby body, but I feel far from glamorous. Life with a new baby has been so busy I barely have any time to myself which makes the whole losing the baby weight thing seem pretty far fetched. 

I was on vacation this weekend and something just clicked. Like duh Leslie, you do this for a living. You know what to do... You just have to make yourself do it. Here's the tips I'm using to get myself back to tip top shape, hopefully you find them helpful too!

1. Drink plenty of water. I know I talked about this in my breastfeeding post... But seriously, I can't stress it enough. Drinking enough water can be the key to weight loss. Feeling hungry? You could be dehydrated. Feeling tired? You could be dehydrated. Start by making sure pure drinking at least half your body weight in ounces. 

2. Eat enough. Here's the deal... Breastfeeding burns a good amount of calories. So does working out. If you're partaking in both its really important to make sure you're eating enough. It could affect your milk supply if you're not and your body might hold on to that pesky body fat. The short not so sciency explanation is that muscle is more calorically expensive than body fat. If you're not getting enough calories your body will shed muscle... Not fat. Make sure you're eating an appropriate amount of calories. If you're not sure how to do this email me and I can help put together a plan with calorie and macronutrients tailored just for you and your goals. 

3. Get some sleep. Hahaha... I know, this one is hilarious when you have a baby. But in all honesty your body will have a hard time shedding that extra body fat if you're not getting rest. 

4. Make a plan and stick to it. It's true what they say: fail to plan and plan to fail. Make some goals in your head and decide how you're going to reach those goals. Get your significant other and friends on board too, a little accountability can go a long way.

5. Be gracious with yourself. This is the one I struggle with the most. If you're a new mom try to be patient with yourself... You just grew a human! My doctor told me nine months in, nine months out. I think that's a pretty good rule of thumb. Our bellies didn't get big overnight and we shouldn't expect to lose all our weight overnight either. You'll get there. Just don't give up! And as a side note, I don't want my kids watching me obsess over my weight. I want them to know that being healthy and feeling good is way more important that a number on the scale. Don't forget, those little eyes are watching us all the time. 

We are in this together. 

Xoxo,

Leslie

Probiotics

Happy Mommy Monday! I thought I'd start your week of talking about probiotics. I feel like they're one of those hot topics that you hear about... but not everyone is really sure what they are and what they do. Let me enlighten you. 

Probiotics are a dietary supplement (sometimes food) containing live bacteria or yeast that supplements normal gastrointestinal flora. Basically what that sentence means is they're "good" bacteria that live in your gut. Quick science lesson: there's bacteria everywhere. Some is good and beneficial, others are bad and cause us to get sick. When everything is balance that is when we are the healthiest. Probiotics are used to help keep your good bacteria supply up... especially for times when you're on things like antibiotics. Antibiotics kill all bacteria, even the good kind. That's why sometimes when you're on antibiotics you might get diarrhea or even a yeast infection, the good bacteria that is usually there helping to keep you healthy has been killed. You don't need probiotics for your body to go back to normal, but it could help speed up the process or help you to not even get sick in the first place. 

Side note: I want to take a second to talk about PREbiotics. Confused? PREbiotics are foods that stimulate good bacteria growth. PRObiotics are basically just the bacteria that you put into your gut through supplementation or eating fermented foods. Examples of PREbiotics are oats, bananas, onions and even some honeys. 

Okay, back to probiotics. There are two main types of probiotics: Lactobacillus and Bifidobacterium. There's other types, but these are the most studied and found to be the most beneficial. The World Health Organization (WHO) states that probiotics, when administered in adequate amounts, confer a health benefit on the host. Here's the thing... we still don't know a ton about these things, but we do know that there is evidence that supplementing with probiotics can help your gut health. Diarrhea, constipation, and IBS all have strong evidence showing that the use of probiotics is beneficial to these conditions. 

There is no FIRM evidence for the rest of the claims with probiotics, BUT..... there are studies showing promise in children with colic, reflux, respritory infections, UTI's, allergies, asthma, eczema, colitis, and even Crohn's disease.  What does that mean for you as a parent? If you have a child that (or even you yourself) struggles with one or more of these conditions, probiotics may be beneficial for you. It also means if you or your child struggles with constipation or diarrhea, these definitely could benefit you. So here's your next step... talk to your pediatrician and see if they feel supplementation for your child is the right thing to do. I can tell you personally that my son struggled in the beginning with his gut health. My pediatrician was very helpful and told me to start supplementing with the probiotics and to follow the dosage instructions on the bottle. Make sure if you have an infant you're using the infant probiotics and if you have an older kid you're using the children probiotics, specifically for the dosage information. It made a world of difference for us.  It is important to note that the FDA does not regulate probiotics, so do your research, talk to your doctor, and buy a reputable brand. 

If you don't feel comfortable giving your infant probiotics and you're a breastfeeding mom, I have good news. You can take the supplement yourself and your baby will reap some of the benefits through your breastmilk. You can also up your intake of yogurt, sauerkraut, cottage cheese, and kombucha however, the amounts of probiotics aren't as strong as taking a supplement. And, just in case you were wondering what the Academy of Pediatrics has to say about probiotics... in 2010 they stated that they are generally safe, but they are unsure of what the long term effects or their effectiveness are. I have a feeling as more and more studies are done we will be pleased with the evidence that we get concerning these little bacteria. 

In closing... I'm not saying probiotics are a cure all... but it wouldn't hurt to talk to your pediatrician and see if supplementing could be beneficial for you, your kids and your guts. 

-Leslie

Smart Snacking

We get asked all the time for suggestions on healthy snack ideas.  Having snacks in your diet can help to curb cravings and keep you from overeating at meal time.  Snacks can also help to maintain energy and blood glucose levels within normal limits between meals.

It is important to snack with intent, not mindlessly.  Eating while distracted or taking a piece of candy out of the candy dish each time we pass by can lead to all day grazing and intake of extra calories.  Planning ahead by having snacks prepared and carrying them with us will keep us from reaching for those unwanted items.

Here is a list of some of our top snacks.

    Veggies & Hummus

    Zucchini & Cucumber Slices

    1 Piece  or 1 Cup Fresh Fruit

    1/4 Cup Unsalted Nuts

    Baked Apple with Cinnamon

    1/4 Cup Unsweetened Raisins

    Greek Yogurt

    Flavored Rice Cakes

    Low Fat or Fat Free Cottage Cheese

    Cherry or Grape Tomatoes

    1 Slice Sprouted Bread with Nut Butter

    Unsweetened Dried Fruit

    Homemade Trail Mix

    Frozen Grapes

    Part Skim Mozzarella String Cheese

    Homemade Snack Bars

    Smoothie with Leafy Greens

    Watermelon & Jicama Salad

    1 Cup Air Popped Popcorn with 1/2 Tablespoon Omega Butter

We hope you will enjoy these snacks and incorporate some of them into your diet.  We would love to hear what your favorite healthy snacks are too!

Stay healthy friends.
-Julie

Eat Right to Learn Right.

Breakfast. It's the most important meal of the day... Not just for you, but for your kids too! Studies show that kids in school skip breakfast more than any other meal. That means your kids could be going more than 12 hours before getting food in their bellies. This might not seem like a big deal, but what if I told you being hungry affects their ability to learn? Changes things, doesn't it?

Think about it, when you're hungry it's hard concentrating. The same goes for your kids. Kids who eat breakfast perform better in school and have less behavior problems. I don't know about you, but I find that pretty interesting. I bet your kids teachers would too! 

So how do you find time in your whirlwind of a morning to make sure your kids get some fuel? Start small. You don't have to go all Betty Crocker for breakfast. It can be as simple as a yogurt and some fruit. Maybe finding time for food isn't the problem... Maybe your kid just isn't hungry. Try having them get dressed first and give their tummies some time to wake up. 

Still feel like you need some help in the breakfast department? Check out www.kidseatright.org for some recipes and ideas!

-Leslie

Managing Food Allergies

 

Many adults and children are living with food allergies.  They Mayo Clinic estimates that 6-8% of children and 3% of adults have one or more food allergies.  Consuming a food that we are allergic to triggers an immune response.  This immune response can result in a variety of symptoms including digestive problems, hives, swollen airways and anaphylaxis, which can be life threatening. 

The top eight allergens are fish, shellfish, peanuts, tree nuts, dairy, wheat, soy and eggs.  These are the most common allergens but food allergies are not limited to just these foods, some experience allergies to corn, fruit and other items.  By avoiding foods we are allergic to, making smart decisions while eating out and safely preparing food we can keep from experiencing a frightening and uncomfortable reaction.

Some food manufacturers print advisory statements on food labels alerting us there is a risk of cross-contamination i.e "produced in a facility that also produces products containing peanuts".  These statements are helpful but not required by law.  It may be necessary to call the manufacturer with questions or concern about how the products was made.  If you don't feel confident the product is allergen free, don't eat it! 

It is important to thoroughly read the ingredient list to see if the allergen or a derivative of the allergen is in the food product.  Keep in mind manufacturers may change their ingredients without notice, so even if you have purchased a certain item before it is wise to read the ingredient list at each purchase.

When preparing foods always start with the allergen free foods.  Wash your hands well and clean all cooking equipment, food preparation surfaces and utensils with hot soapy water.  When finished cooking the allergen free foods, remove them from the cooking area and store properly so they do not come into contact with any allergen-containing foods.

Fortunately, many restaurant these days recognize the serious risk associated with food allergies and want to keep their customers safe.  Before dining out take the time to review the menu online and call ahead with any questions.  At the restaurant, request to speak with a chef or manager regarding the food allergy and making appropriate selections.  When your food is delivered once again confirm that it was prepared correctly.  Avoid buffets and self-serve areas, cross-contamination is likely as utensils may be shared and food can be spilled.

Taking a little extra time to choose the right foods, prepare foods safely and plan ahead can help to avoid accidental ingestion of a food allergen.  A great resource for people living with food allergies is Food Allergy Research & Education, FARE.  You can visit them online at www.foodallergy.org.

Stay healthy friends!

-Julie

Fat: the Good, the Bad and the Tasty

Dietary fat is making a comeback.  It was pretty unpopular in the 90’s but recently we’ve started to identify the benefits of including healthy fats in our diet.  Let’s start by addressing a myth: fat makes you fat…false!  Regularly eating more calories than we burn will cause our bodies to store fat. 

Dietary fats are essential in providing energy and supporting cell growth.  Stored fat provides our bodies insulation and protects organs.  Fat aids in the absorption of certain vitamins and minerals, including vitamins A, D, E and K.  The daily recommendation for dietary fat is 20-35% of total calories.

Unfortunately only some dietary fats provide positive benefits for our health.  Trans fat, also identified as partially hydrogenated oil, is a man-made fat that has been linked with increasing risk for development of heart disease and type 2 diabetes.  Excessive consumption of trans fat can raise LDL (bad) cholesterol and lower HDL (good) cholesterol.  Trans fat can be found in many pre-packaged convenience foods as well as fried foods, pastries, margarine, cookies and potato chips. 

Saturated fat is found in animal products and eating too much of this can raise total cholesterol.  Saturated fats are typically solid at room temperature and can be seen in cuts of meat.  It is not necessary to avoid animal products to reduce saturated fat intake.  We can limit saturated fat intake by choosing lean cuts of meat, trimming visible fat and selecting low-fat or non-fat dairy products.  When preparing cuts of meat it is best to grill, bake, broil, roast, poach or steam instead of frying or breading.

Monounsaturated fats have a positive effect on health when eaten in moderation and in place of trans and saturated fats.  Monounsaturated fat helps to reduce LDL (bad) cholesterol and lower the risk of heart disease and some are high in the antioxidant vitamin E.  Monounsaturated fats are found in vegetable oils, peanut butter, avocado, nuts and seeds.

Polyunsaturated fats are another healthy source of dietary fat.  Like monounsaturated fats they can help reduce total cholesterol and lower risk of heart disease.  Omega-3 and omega-6 essential fatty acids are part of the family of polyunsaturated fats, they aid in brain function and growth.  You can find polyunsaturated fats in flax seeds, chia seeds, seafood, soybean oil, olive oil and macadamia nuts.

We hope this will help you when reading food labels and preparing meals.   Choosing unsaturated fats, limiting saturated fat and avoiding trans fat will support heart health and overall wellness.

-Julie

Vitamin B12

There is a lot of buzz surrounding vitamin B12 these days.  We see advertisements enticing us to come on if for B12 injections and find bottles of it on the shelf of every supermarket and nutrition store.  We are promised a boost in energy and assistance with weight loss but how do you know if it is right for you?  We're here to help you sift through that information so you can review your diet for adequate vitamin B12 intake.

Vitamin B12 is found primarily in animal products including milk, eggs, liver, fish and cheese.  The Recommended Dietary Allowance is 2.4 mcg/day which is equivalent to 3 ounces of canned tuna, 3 ounces lean hamburger beef or two cup of skim milk.  Vitamin B12 is not found naturally in plant-based foods which is why it is important for vegetarians and vegans to seek out fortified sources to meet their dietary needs.  A few of these sources include breakfast cereals, soy milk and veggie burger patties.  Nutritional yeast is also a great source of vitamin B12 for those on plant based diets.  Most people aren't familiar with using nutritional yeast in cooking but it pairs very well with savory dishes and can be added to smoothies. 

Now that we know where to find dietary B12 we can discuss it's importance in maintaining a healthy body.  Coenzymes derived from vitamin B12 are part of a metabolic function necessary for normal metabolism of cells.  This is especially important in the cells of the GI tract, bone marrow and nervous tissue.  Folate and vitamin B12 work in tandem to produce red blood cells and a breakdown in this team can lead to pernicious anemia (no, thank you!).

It is also important to note that vitamin B12 requires intrinsic factor, which is found in the stomach, to free it from food and allow absorption in the small intestine.  People living with gastric dysfunction or following gastric surgery may be at risk for vitamin B12 deficiency even if the eat adequate amounts daily.

So now we are aware why vitamin B12 is important in our diet.  Let's talk about the signs of B12 deficiency, they include pernicious anemia, poor vision, fatigue and memory loss.  Yikes, none of those sound like fun!  Well the good news is, you now know where to find good dietary sources of vitamin B12 and if you could be an individual at higher risk for deficiency.  If you are genuinely concerned you may have a vitamin B12 deficiency we recommend reviewing your dietary habits and speaking with your physician about your worries.  Seeking out the professional opinion and advice of qualified clinicians will help you to make the best decisions for a healthy life.

The Incredible Edible Egg

You can fry them, boil them, bake them… we’re talking about the incredible edible egg of course! However you like your eggs, these inexpensive, versatile, protein-packed staple, cooks up into a perfect meal any time of the day!

Unfortunately they also have gotten a bad rap in the past because of their cholesterol content. One large egg contains 213 mg of cholesterol, accounting for two-thirds of the recommended daily limit of 300 mg per day. But over the last 25 years of study, scientists have found that cholesterol in food is not the problem, but instead, saturated fat, which has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.

Eggs are jam-packed with health benefits and along with milk, contain the highest biological value for protein. Just one egg contains 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. According to numerous studies, this combination of protein and fat will you leave you feeling satisfied and can help ward off unhealthy snacking later in the day.

Try out this recipe for egg salad that was recently inspired by a trip to the store where I found a dozen eggs for 0.99 and large avocados for a $1 each! Whether you have reason to be concerned about your cholesterol levels or not, this recipe replaces some, but certainly not all of the fat found in the yolk, with cholesterol lowering - heart healthy avocados! Try it out and let us know what you think! 

Ingredients:

•     4 large hard boiled eggs - chopped

•     4 large hard boiled egg whites– chopped

•     1 large avocado – diced

•     3 tbsp non-fat Greek yogurt

•     2 tbsp chopped red onion

•     ½ tsp black pepper

•     ½ tsp salt

Directions

1. In a medium bowl, combine the hard boiled eggs and egg whites, avocado, Greek yogurt, and red onion. Mash with a fork. Season with salt and pepper, to taste.

Serving suggestions: Spread between two slices of bread for an Avocado Egg Salad Sandwich. Eat with crackers, cut up veggies, on toast, or in a wrap. This salad is best eaten the day it's made.

- Michelle and Leslie 

Understanding the Nutrition Facts Label

Hey Guys! Sorry for the little blog hiatus. It's been such a busy couple of weeks. I'm back at it though, and hopefully will be able to write ahead enough to leave you with some blog posts while I take a little maternity leave. That's the plan, we'll see if it actually happens or not... fingers crossed. 

I wanted to talk a little about the food label. Pretty sure we've all seen one and probably have a good idea of how to use it, but it never hurts to refresh.... and there's probably a number or item on there that some of us really aren't familiar with. So, here goes nothin...

                               

1. Serving Size: The first thing you should look at is the serving size and servings per container. If you skip over this part you might be consuming more calories a day than you think you are. On this particular label the serving size is 1 cup, but there's 2 servings for the whole container. That means if you eat the whole box in one sitting you need to multiply all the values like calories, fat, protein, etc. by two. Got it? Good. 

2. Calories: We are probably all pretty good at checking the calories, but do you really know what that number means? We'll talk about this more later, but food labels are based on a 2000 Calorie diet. A quick guide for calories is 40 or less is considered low, 41-100 is considered moderate, and 400 or more is considered high. In the case of this label, this food item is in the moderate category. However, you might notice that almost half of those calories come from fat, so even though the calories are in the moderate range... it doesn't mean that this is the healthiest choice. 

3. Saturated Fat, Cholesterol, and Sodium: These are the bad boys you want to limit. It's recommended that you get as little as possible of these nutrients. We'll talk about what the % Daily Value (% DV) means here in just a minute. 

4. Fiber, Vitamin A, Vitamin, C, Calcium, and Iron: These are the things you want to make sure you're getting enough of. They'll help protect you against things like heart disease and osteoporosis. 

5. The Footnote: This is where you'll find the statement that the food label is based on a 2000 Calorie diet. It's also where you'll find the suggested amounts of what you should be getting in a day. It might not be on every food label, but when it is it will always be the same.

6. % Daily Value: So, I've mentioned a few times that the food label is based on a 2000 Calorie diet. So, these percentages are based on that 2000 Calories. However, even if you don't eat 2000 Calories a day you can still use these percentages to help you know if what you're eating is high or low in these things. Like the picture says, 5% or less is considered low (which is what you want for those nutrients we said you should limit) and 20% or more is considered high. 

Hope this little post helps you out! 

Leslie 

Fueling Your Workout: Pre & Post Workout Snacks

I would venture to say that everyone knows that working out has a ton of health benefits, but did you know that what you eat before and after you workout could really make or break your workout? The way you fuel your body can be just as important as the actual workout itself. 

First of all, if you're an avid gym goer you should be consuming enough calories throughout your day to support your workout. This is probably the biggest nutrition crime I see out there. Working out a lot and not eating enough doesn't necessarily mean weight loss, and it certainly doesn't mean healthy. If you're wondering more about calories read my previous blog post here.

There's debate about whether working out on an empty stomach is more beneficial blah, blah, blah. Here's what the science says: eating before a workout as opposed to not eating before a workout (the fasting state) has been shown to improve exercise performance. So, I guess if you don't really care about improving your performance then you don't really need to eat before you hit the gym... but honestly, does anyone that works out not care about improving? It's recommended that 1-3 hours prior to your workout you eat a meal or a snack. I know 1-3 hours seems like a big time gap, but that's where individualization comes in. Experiment and see what works best for your body... one hour might be too soon and you'll end up with stomach cramps, three hours might be too long. Play around with it and figure out what your body needs. 

So what should you eat before your workout? Carbs!! You want a little protein too, but carbs should be your main focus. Here's why: carbs fuel your muscles and your muscles fuel your workout. Lets talk about the science for one tiny second (I promise I'll try not to get too nerdy and boring). Carbs are glucose, glucose gets stored as glycogen in your liver and muscle cells. Why does this matter to you? Well, glycogen is the energy source your body uses for exercise. For longer bouts of exercise your body will start using fat for fuel, but it still needs glycogen to help break the fat down into something it can use. Maybe the most convincing argument for needing carbs preworkout for some of you is the fact that without them... your body will use protein to get what it needs, aka you won't see much improvement in your muscle growth. Bottom line: carbs are your friends. 

Pre-Workout Snack Ideas:

- whole wheat bread with nut butter and a banana

- greek yogurt with berries

- oatmeal with fruit

- apple or banana with nut butter

Alright, your workout is over and you're super impressed with how much you killed it at the gym thanks to your preworkout snack, but now what?! Replenish, replenish, replenish! After your workout it's important to restore fluid, electrolytes, muscle fuel (aka glycogen, aka carbs), and protein for muscle building and repair. It's best to have a snack with a 3:1 ratio of carbs and protein within 15-20 minutes after your workout, followed by a balanced meal 3-4 hours later. 

Post-Workout Snack Ideas:

- protein shake (need advice on protein powders? click here)

- low fat chocolate milk

- greek yogurt with berries

Questions? Preparing for a race? Wanting more info on how to up your gym game? E-mail me!

Leslie 

8 Foods You Think Are Healthy, But Aren't

Let's talk about marketing for a second. These marketing people really are geniuses. They know exactly what to say to make an item way more attractive to us, it's almost like magic. I remember when the gluten free trend became big Chex started advertising their cereal as gluten free.... news flash, it was always gluten free because it's corn based. That was just never an important fact to people before they thought gluten made them fat. 

It's really easy to see why people can get so confused as to what actually is healthy and what's not. Here's a list of foods that are commonly considered healthy..... but really they aren't. Thanks clever marketing. 

1. "Fat-Free" items: First of all, fat-free does not mean calorie free. Sometimes we tend to over-indulge because the label says there's no fat... but you're still getting calories. Secondly, when you remove fat from an item that naturally has fat you have to replace it with something. Usually it's replaced with sugar, thickeners, and/or salt. Finally, fat is good for you! Your diet should consist of 25-30% fat. 

2. Nut Butters: Okay, let me explain this one. Have you ever looked at the ingredients list on a peanut butter jar? You're thinking it should say peanuts and maybe some salt, right? Well, if you get the right kind then that's what you'll find... but your skippy and JIF are full of lots of crap. Stick to nut butters that have one or two ingredients and you'll be in the clear. 

3. Flavored Yogurt: This is a big one. Those little flavored greek yogurts that have become popular? Yea, they're junk. Full of sugar which means carbs... and the protein content is laughable. Did you know a cup of plain greek yogurt has about 23 grams of protein and 9 carbs.... if you buy the flavored kind you'll find 9 grams of protein and 23 grams of carbs. My suggestion? Buy the plain greek yogurt and add your own fruit and sweeten it with a touch of raw honey. 

4. Smoothies: This one kills me you guys. Every time someone posts a freaking 32oz smoothie from Jamba Juice thinking they're being healthy I die a little inside. Their SMALL Strawberry Surf Rider smoothie packs 320 calories and 78 carbs. What. The. Heck. And I don't mean to just pick on Jamba Juice, you can add the Starbucks smoothies and anywhere else to that list. Unless you're making your own and adding some serious greens and a tiny bit of fruit, don't do it. 

5. Sports Drinks: Another one of my favs. Here's the thing... serious athletes need sports drinks. When you're sweating beyond belief you're losing electrolytes and those need to be replaced. However, it kills me when I see people run two miles and down a gatorade. Your sports drinks have calories, and they probably have more calories than you just burned on your run... so you kind of end up shooting yourself in the foot. You really don't need to replace electrolytes unless your workout is longer than 60 minutes. Once you hit that 60 minute mark you can alternate between a sports drink and water. 

6. Granola: Eat this and you'll be consuming a whole bunch of trans fat and sugar. Yea, that's right... this stuff is jam packed with it. However, there are some healthy options out there... check your ingredient list, if you see sugar as the first two ingredients, just say no. 

7. Wheat Bread: Yes, you read that right. Here's where more of that tricky marketing comes in. You have to read ingredients (if you haven't noticed that's been a common theme with the entire list). If it says bleached or unbleached enriched wheat flour you're not getting a whole grain, which means you may as well be eating white bread. Look for something that has 100% whole grain wheat listed in the ingredients.  

8. Agave Syrup: This one might be surprising. This bad boy acts functionally and nutritionally pretty much just like high fructose corn syrup. It's highly processed and definitely not the best choice. Stick to raw honey, raw sugar, or natural stevia. 

That's it guys. Reading your food labels is probably the most important thing you can do for your health. Look at the ingredients, take notice to what you're putting into your body. The fewer the ingredients, the better. The more natural, the better. 

Until next time,

Leslie 

Toddler Nutrition

Hello parents of toddlers! So, I write this blog with a little bit of caution. Obviously I know what to do professionally but.... I myself don't have a toddler yet. What I plan on doing with this post is giving you the tools you need to set up a healthy diet for your child and some tips and tricks for picky eaters. Even though I don't have a toddler of my own yet, I have used these techniques on kids and they've worked. If you go through this post and still feel like nothing you're doing is working feel free to email you and I can help coach you through some other ideas. 

Lets start with a couple of really good resources you can use. MyPlate is a great site that's full of meal plans, recipes, and health related info for everyone from preschoolers to adults, click here to check out their site. Another really great website is Kids Eat Right. This is a joint initiative with the Academy of Nutrition and Dietetics (AND). They definitely know what they're talking about and it's a great site to go for when you're not sure what to do in the kitchen for any of your kids from babies to teens, click here to visit their site. 

So what should a toddler's diet look like? Every day your toddler should eat veggies, fruits, whole grains, proteins, and dairy products. If you're vegan and avoid dairy that's okay... just look for other foods that are high in calcium (like broccoli or kale) so you can help those bones grow nice and strong. When it comes to your fruits and veggies choose a variety of colors, you can even try to have some fun with it by making a game of saying the names of the colors and of the foods. 

Kids should learn to listen to their bodies' signals. Forcing your kids to finish all their food could teach them to overeat. Instead, give them small servings of a few different foods. If they finish, they can always ask for more. Starting with small servings and not forcing your kids to finish could help them a lot later in life. Speaking of starting good habits now, encourage them to drink water. Make water the first choice at meal times... if your child refuses to drink water add a little juice to give it some flavor. You can even freeze juice in ice cube trays and add the cubes to the water. Just remember, overall it's best to limit juice to 4-6 ounces a day. 

Eating healthy is key for the right kind of growth and development. However, there's a thin line that you have to be careful with.... forbidding sweets and treats might make them more attractive to your child.  I'm totally a toddler in this regards, the second I tell myself I can't have something it's all I want. The best thing to do is to not purchase junk food on a regular basis and limit your trips to fast food restaurants. I'm not saying never... but I am saying not often. On that note, try not to use food as a reward (this one is hard, I know). Use praise, hugs, special activities, stickers or quality time instead. I promise you this is a pattern that is hard to break later in life. It's better to just not start it at all. 

Now lets shift our attention to picky eaters. Most toddlers are picky eaters, it's just a fact of life. I think it's a stage where they're really trying to push every boundary and give their parents a few more gray hairs. Stay strong!! The Academy of Pediatrics conducted a study of toddlers. The study found that the average toddler might need to see a new food on their plate TEN times before they will eat it! TEN TIMES. Don't give up. Encourage them to try new foods, but don't force them. I've found that sometimes kids just need to play with their food a little first, then eventually they'll put it in their mouths. This works best when there's no pressure involved. For example, give them a piece of banana and let them hold it in their hands and squish it and do whatever their little toddler heart desires with it. If they end up putting it in their mouth, great! If not, that's okay. Try again another day. Sometimes it's a texture thing... try softening, or partially mashing things that they're refusing to eat. Other times it can be a temperature thing... sometimes very young children just prefer things (even milk) at room temperature. A change in texture or temperature might change their minds. 

Here's some basic guidelines for picky eaters...

Include Them: Children are more likely to eat something they've helped made. Take them shopping with you and teach them how to find and select foods. Try using the color game I mentioned earlier. 

Let Them Make Choices Too: Offer a choice between two healthy items and let them decide which one they want to eat. Simple choices can help your toddler feel in control (fun, little trick huh?)

Set Goals: Start off with the small and simple goal of one bite. 

Don't Give Up!: It takes the average toddler 10 times of being offered something before they'll try it. 

Offer Praise: For a picky eater, even one bite should be celebrated. 

Be Patient: Some kids just need a little more time with new foods and that is 100% okay. 

Hopefully you found this helpful. I feel like I'll have to read this blog once my baby hits the toddler age and see how crazy all of it sounds. If you have more in-depth questions about your child's diet or need other suggestions please, please, please... email me! I'd be more than happy to help out. 

Until next time!

Leslie 

Migraines

We've probably all had a really terrible headache or migraine at some point in our lives. They're the worst. I don't personally suffer from migraines on a regular basis, but I feel terrible for people that do. That pain is just crippling and sometimes nothing seems to help. 

I have some good news and some bad news when it comes to migraines. I'll start with the bad news: Migraine attacks can be triggered by a range of factors. What does that mean? It means that figuring out what's causing the migraines or headaches in the first place can be a bit tricky. It could be anything from food, drops in blood sugar, medications, odors, dehydration, allergies, stress, tension, and even changes in sleep patterns. The good news is I can help at least in the food, dehydration and maybe even sleep departments. 

First of all lets determine the difference between a migraine and a headache. A migraine is defined clinically as an episodic intense, throbbing head pain that lasts form 4 to 72 hours. It is usually on one side of the head and becomes worse with exertion. Along with the throbbing head pain you might experience nausea and it's usually associated with visual disturbances or unusual smell perception. All of that basically means it freaking hurts, lasts a long time and light and smells can make it worse. Headaches are really just defined as continuous pain in the head. They still hurt, but there's probably no comparison to the pain you feel if you're experiencing a migraine. 

So nutritionally what can you do to help and prevent them? First step, look at your water intake. Not just the amount, but the timing of it too. Wondering how much water you should be taking in on a daily basis? A good place to start is half of your body weight in ounces. For example, if you weigh 140 pounds you should drink 70 ounces of water a day. Working out or excessive sweating would cause you to need more, so keep that in mind. And the timing part of it... Try to drink your water pretty evenly throughout the day. It won't do too much good to drink 70 ounces at once. Spread it out and you might see your headaches and migraines disappear. 

So you've looked at your water intake, what's next? Before we get into the food part lets talk about sleep. The lack of sleep can trigger a migraine or a headache. Do your best to get good, consistent sleep every night. Another trigger can be tension and stress, so if you find yourself stressed out try eating little and often and drink that water! Do something relaxing and try to ease your stress as best as you can. 

Finally the food part. If you've looked at all the other angles and are sure you're getting enough water and sleep it could be that something you're eating is triggering those pesky migraines. Start by seeing if you can notice any correlation between the foods you eat and the incidence of headaches. A good place to start is looking at stimulants like sugar, tea, coffee and chocolate. Starting a food journal might help. On the days you get a bad headache write down everything you ate and over time you'll be able to see if there's any kind of pattern. If you think something in particular is causing it try completely eliminating that food from your diet for two weeks, then reintroducing it and see what happens with your headaches. If they go away and come back, that's a pretty good indicator that's a trigger food for you. If they never went away in the first place then you can be pretty sure that it wasn't causing them. The thing about trigger foods is that they're different for everyone. What causes headaches for you might not cause a headache for others so doing an elimination diet is really the only way to pinpoint what your triggers might be. 

What can you do when a migraine hits? Try a dose of vitamin B3 in the niacin form. Start with 100mg and if you don't see improvement try 200mg. Vitamin B3 is a vasodilator (meaning it dilates your blood vessels) and can be super helpful in stopping a migraine in it's early stages. Supplementing with Magnesium has also been shown effective in treatment. A good place to start is making sure you're taking a good multivitamin every day. 

Hopefully this helps you find some relief. 

Thanks for reading!

Leslie 

Meal Planning

Hey everyone! Hope you're having a great week. I decided this week was worthy of talking about meal planning. Maybe it's not the most fun topic, but in my opinion it's probably one of the most important keys to a healthy diet. I know… you don't have time to meal plan, right? Well, honestly… you don't have time to NOT meal plan. Seriously, if you sit down for 10-15 minutes once a week and plan out your eating it saves you tons of time in the end, and probably tons of calories too. Your sanity and your waistline will thank you. 

I'm going to give you the bare bone basics here. If you really wanted to, you could take it and run with it. Meal planning can be as complex or as simple as you want. Whatever fits your lifestyle works just fine… just as long as you're planning something. 

Here's what my meal planning looks like: I go grocery shopping usually on Tuesdays (why that day? well… giving away my secret might backfire, but I find that it's the least crowded day). Before heading to the store I gather my shopping list. I've tried to get my husband and I into the habit of adding to the list when we use the last of something. It makes it a lot easier on me to not have to scan the fridge, pantry and bathroom to see what we are out of.  

With my list in hand I hit the cookbooks/pinterest/internet and decide on some recipes for dinners. We typically plan for 5-6 dinners at home a week and I try to pick recipes where I already have some of the ingredients at hand. Once I've picked out what we are having for dinner I add what I need to the list and turn my thoughts to lunch and snacks. Once all of that is figured out I head out. This really only takes about 10-15 minutes. I'm super nerdy and I carry a day planner at all times. I usually add the name of the recipe to each day on my calendar that I plan on making it so I don't forget. 

Once my grocery shopping is complete I do a little meal prepping with my groceries. I clean my produce, pre-cook some chicken breasts, and try to cook some quinoa or rice that I can stick in some tuperware in the fridge. Why do I do all this? For one, it makes packing lunch for my husband a breeze. Secondly, on those days where I'm just too tired to cook… I already have half of the work done for me. It leaves me with no excuse to go and pick up something quick and unhealthy. 

See? It's painless! It takes a little bit of getting into a routine, but once you get it down you'll be so glad you started. If you think planning 5-6 dinners is a little too overwhelming, start with 3-4. You could even make a little extra and plan on having some leftovers. Another incentive to add… it makes my grocery shopping trips way quicker. I can go straight to the aisles I need and ignore the ones I don't. I've become a pro at navigating my grocery store. One day I'm going to bring a bicycle horn so I can honk at the people who stop their carts in the middle of the aisles trying to slow me down. So, 10-15 minutes upfront to save you lots of time, energy and calories later?! Maybe I'm silly, but I totally think it's worth it. 

Feel free to email me with questions about my process or where I find recipe ideas. Also, feel free to chime in with the ideas and tips that have worked for you! 

Until next time,

Leslie 

Protein Powder Basics

Recently in meeting with clients I've been asked a lot about protein powders and how to choose a good one. As a woman navigating the aisles of a health food store where some guy with huge muscles is trying to hit on you and up-sale you a billion things, I totally get the struggle. It's kind of like buying a car, better to do some research and know what you're looking at before you take the salesman's word for it. 

First of all, lets talk about why you might even want to consider including protein powders into your every day menu planning. Gym rats looooove their protein powders if you haven't noticed. Why is that? Well, protein is important when it comes to muscle recovery after a workout. Not only that, it helps maintain and promote healthy weight, build your immune system, and even plays a role in hormone production. Click here to read a previous post with all the basics on protein. 

Here's an important key to protein powders: They should be enhancing your protein experience, not taking away from it. What I mean by that is that the bulk of your daily protein intake should come from whole food sources (lean meats, dairy products, nuts, beans, etc). Protein powder should be a supplement to your intake. It's a good on-the-go way to add a little more protein without adding extra fat or carbs. 

If you go to the store, you'll find a million different powders and kinds of powders and then even more complex versions of each powder. It honestly gets really confusing. So what do you really need to know to make a good decision?  First rule of thumb, not all powders are created equal. There's a couple of different ways these powders are divided…. 

Animal Source vs. Vegetable Source: Hopefully the difference between these two is glaringly obvious. One comes from animals, the other from plants. Animal sources include milk proteins like whey and casein or egg white protein. Veggie sources include things like soy, rice, pea and even hemp.

Concentrate vs. Isolate: Concentrated means the non-protein parts have been removed. That means you'll get a powder that's 70-85% pure protein. Isolation removes even more of the non-protein parts, leaving you with a powder that is up to 95% pure. In both cases the rest of the protein is comprised of carbs and fat. What would make you choose one over the other? Well, for one… price. Isolates are a little more expensive because they require more processing. However, they do have more protein per serving. It just depends on what your goals are. My recommendation? For the average gym goer a concentrate will work just fine. 

Complete vs. Incomplete: If you read the post in the link earlier in this post you know the difference between complete and incomplete proteins. The really short version is that complete proteins contain all of the essential amino acids and incomplete proteins do not. 

So now that we know the basic categories lets dive into some of the more popular types. Also, now is a good time to mention that you'll also see a couple different types of flavors or sweeteners used within each category. They range from no flavors or sweeteners, artificial flavors and sweeteners, natural flavors and sweeteners, or a combo of the last two. 

Whey Protein

Whey is the watery part of milk that remains in the cheese making process. You'll have no problem finding this type of protein at any store. It's quickly absorbed by the body which makes it great for post-workout recovery. It's fairly inexpensive and it's a complete protein. The downside is that you'll find lactose in it… which can mean lots of gas for some of you lactose intolerant readers. The other downside is that some of the really yummy flavors it comes in also means artificial sweeteners and chemicals. 

Casein Protein

Casein is the main protein present in milk. It's benefits are similar to whey protein... except that you digest it slower. That being said, it's not ideal for a post-workout supplement. A couple of downsides is that it's more expensive than whey powders and can have a lot of artificial ingredients to make it taste better. 

Egg Protein

Egg protein comes from wet noodles. Just kidding… making sure you're still paying attention. Egg protein comes from eggs, specifically the egg whites. It's a complete protein that's rich in vitamins and minerals. However, this protein is one of the most expensive ones on the market. Also, if you're allergic to eggs, this isn't the supplement for you. 

Soy Protein

Protein from soy beans may help with your immune system and even bone health. It's also one of the few plant based proteins that is considered complete. It's a great choice if you're on a more plant based diet. The downside is that a lot of soy is genetically modified… this may or may not bother you. I'll leave it up to you to decide. 

Rice Protein

Not only does rice protein powder have protein, but it also includes a good source of complex carbs, B vitamins and even fiber. Downside is that it's not a complete protein… but if you're looking for a good hypoallergenic option, this could be the powder for you. 

Pea Protein

Pea protein has become a rising star in the protein world. It's hypoallergenic, vegan friendly and has few additives or artificial ingredients. It's a great choice for those looking for a protein powder closest to the whole food source. The downside is that it's not a complete protein. 

Hemp Protein

This superfood has a great mix of essential fatty acids (aka aids in brain function) and a great fiber content. It's also a complete protein, hypoallergenic, and vegan friendly. Sounds great, right? There is a downside (womp, womp) it's often the most expensive protein powder you can buy. 

As you can see, the protein powder world is pretty vast. Hopefully now you feel a little better equipped to navigate those aisles… you may even teach those health store workers a thing or two. Another thing to keep in mind is you get what you pay for. Low cost proteins usually mean artificial ingredients and inexpensive blends. If you suffer from bloat or a tummy ache after drinking your protein powder, it may not be the type of protein… it could be that your tummy has more expensive taste and that cheap protein blend isn't cutting it.   

Have more questions about protein and powders? E-mail me, I'm happy to help you out!

Thanks for reading!

Leslie