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February 2, 2010

Guest Blogger: Maryann Tomovich Jacobsen, MS, RD

Filed under: General Information — Tags: , , , , , — Elizabeth Ward @ 3:29 pm

I asked Maryann Tomovich Jacobsen, MS, RD to be a guest blogger because I love her web site, www.RaiseHealthyEaters.com. She provides great information about feeding families (she’s a mom, too!) in a fun and informative way. If you don’t need her now, you will!

Why Mom’s Nutrition May Be the Most Important of All

What happens when you go from pregnant to mom?  All of that time and effort you took to eat and sleep properly, move more and take care of that baby bump is over.  Where do you go from here?

I’ll be straight with you.  As a new mother you’ll be tempted to put yourself last on the list.  But it’s a trap you don’t want to fall into because it backfires on every level.

Here are key reasons why eating a healthy diet should take top priority in your household now, and in the years to come.

1.  Your body is recovering: Your body has been put through the ringer.  Not only have you housed a baby for 9 months, but you likely went through the equivalent of a marathon (or two) to get him or her out.  And whether it was a vaginal delivery or a c-section, your body needs some TLC, rest and good nutrition to heal.

So take up the offer from anyone who’s willing to bring food over, help clean the house, or watch the baby while you sleep.  Don’t worry about your life outside of the baby, it’ll still be there.  Enjoy all the help while you can.

2. Breastfeeding nutrition: New mothers often forget that nutrition after pregnancy is still very important, especially if you breastfeed. Here are some messages I found in chapter 5 of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.

-Breastfeeding women have higher nutrition needs so include eggs, chicken, meat, beans, fish, whole grains and plenty of fruits and veggies with meals. See My Pyramid for diet specifics. http://www.mypyramid.gov/mypyramidmoms/breastfeeding_nutrition_needs.html

-Continue to take your prenatal vitamin and when you run out, replace it with a daily multivitamin.

-If you don’t eat fish twice a week, take fish oil supplements with 200 milligrams of DHA per serving (one pill a day is fine).  DHA is a healthy fat that is vital for your baby’s developing brain.

-Keep caffeine intake moderate (200 milligrams a day or less) and drink alcoholic beverages on occasion, not on a regular basis.

- Breast milk is low in vitamin D so supplement your baby with 400 International Units (IU) of vitamin D every day, as the American Academy of Pediatrics recommends.  Try Carlson’s vitamin D baby drops.

3. You’ve upped your status to role model: On my blog, www.RaiseHealthyEaters.com, I write about moms as healthy role models for their children.  I believe the incredible love we have for our children can inspire change (including eating a healthier diet!) like nothing else can.  Not only do we want our kids to be healthy, but, when we have children, there’s no better reason to stay healthy and strong for as long as possible.

According to a study published in the American Journal of Preventative Health, married women with at least one child gained more weight over 10 years than women without children.  I completely understand how the weight can creep on. When you mix some extra leftover pounds from pregnancy with less time to work out and eat the way you should, you have a recipe for excess weight.

So when you’re done with recovery, start finding ways to be active, and to eat better. For every fruit and vegetable you feed your baby, eat one yourself.  Get back in touch with your hunger and fullness signals while learning how to preserve those of your children.  Instead of lamenting about having less time to dedicate to your health, be creative about building wellness into your busy day.

4. You’ll be a better mom: Moms who take care of themselves are happier and better able to handle the challenges of motherhood.

Bottom line: Making yourself a priority is not selfish, it’s vital to being the best mom you can be.

Maryann Tomovich Jacobsen is a registered dietitian, mother of two and creator of www.RaiseHealthyEaters.com, a blog dedicated to providing parents with the most credible nutrition advice.

January 5, 2010

Good Nutrition is a Family Affair

Filed under: General Information — Tags: , , — Elizabeth Ward @ 10:08 am

If you live in the Boston area, you may be interested to know that I will be speaking at the Healthy Habits Kitchen in Wellesley about how to raise healthy eaters in spite of a hectic family life.  As the mother of three, I have more than my share of challenging moments when it comes to feeding my three girls!

Here’s the link to a more detailed explanation of the event:

www.semisweetonline.com/2010/01/04/make-good-nutrition-a-family-affair-in-2010/

The Healthy Habits Kitchen is the Boston area’s only source for pre-assembled meal kits featuring healthful, whole ingredients.  These meal kits provide all you need to easily prepare a healthy meal. On the night of the workshop, Healthy Habits Kitchen will offer a meal deal to workshop attendees:  $2 off any 2 meals, $5 off any 3 meals and $10 off any 6 meals.

Details:

When: January 21st, 7-8:30 p.m.
Where: Healthy Habits Kitchen, 36 Washington Street, Suite 2, Wellesley (note: this is an office building)
How much: Free
How to register: Call 781.235.6325 or register online at http://www.healthyhabitskitchen.com/fp_menu/current_events.php
Register today! Space is limited.

I hope to see you there!

September 2, 2009

A Healthy Lifestyle Helps Prevents H1N1 Flu

Filed under: General Information — Tags: , , , , , , , , — Elizabeth Ward @ 12:40 pm

Flu season is here, and this year we’re faced with the prospective of a double-whammy: the seasonal flu and the H1N1 flu.  If you’re pregnant, and you catch the H1N1 flu, you are at a much greater risk for complications than if you were not expecting.  During pregnancy, a woman’s immune system is working overtime to protect her body, and that of her growing child, so germs are more likely to get a foothold and wreak havoc.

To make matters worse, the H1N1 flu affects younger people disproportionately.  Since the H1N1 flu began circulating, the five to 24 year old age group has suffered the most cases of the flu, second only to 25 to 49 year-olds.

OK. Enough scary stuff. There are lots of ways to protect yourself against the spread of the flu virus.  Washing your hands often with warm water and soap or with an alcohol-based gel to prevent the spread of germs; staying away from sick people; and coughing or sneezing into a tissue or the crook of your arm protects you, and others, from the virus, and other germs. When the vaccine becomes available, get immunized.  According to the Centers for Disease Control and Prevention, pregnant women should get the H1N1 vaccine because they run a greater risk of complications from the flu. Plus, as mothers, pregnant women can potentially provide protection to infants who cannot be vaccinated. Keep yourself informed about the government’s efforts and guidelines for the public for preventing and managing the H1N1 virus by visiting this link: www.cdc.gov/h1n1flu/guidance/pregnant.htm.

A healthy lifestyle goes a long way to peak immune function, too.  Eating a healthy diet and taking a multivitamin, getting the rest you need, reducing the stress in your life, and getting regular exercise are among the behaviors linked to a stronger immune system.  Rest assured, you cannot catch the H1N1 virus, often referred as the swine flu, from eating pork or pork products, so there is no need to eliminate them from a balanced eating plan.

There is a lot of hysteria and anxiety surrounding the coming flu season, but it pays to stay calm and take all the precautions that you can, pregnant, nursing, or not.