Healthy Snacks

Stress Awareness Month

Today I'm sharing another site that's full of information.  About.com has guides for many different areas of interest.  

The goal of Stress Awareness Month is to increase peoples' awareness of the causes and ways of addressing stress.  About.com guide Matthew Tull, Ph.D writes about PTSD (post traumatic stress disorder) and many women have experienced this - way beyond military personnel.  The principles for dealing with stress are similar so you may want to read more, especially if you have suffered trauma in any form.  He suggests:

Healthy ways of coping with stress may include:

• Using social support
• Expressive writing
• Deep breathing
• Mindfulness
• Staying active
• Progressive muscle relaxation

Self-hypnosis can relieve stress and interestingly enough, it is also used by laboring women.  Makes sense.  That's pretty stressful.   About shares how to do it here.

Optimistic people are also happier.  Read more about it here.  It's about attitude.

Great American Smokeout!

Today is it. If you're a smoker, commit now to quit for your health and financial well-being. Your baby and family will thank you too!

From OTIS Pregnancy:

The chemicals in cigarettes cross the placenta (the source of nutrition and oxygen for the baby) and have a direct negative effect on the unborn baby and also cause constriction (tightening) of the placenta to decrease oxygen to the baby.

The most consistent finding with cigarettes during pregnancy is that they cause intrauterine growth retardation (IUGR or low birth weight). Low birth weight is a concern because babies with low birth weight have higher rates of being sick and not surviving infancy. Low birth weight may also be linked to higher rates of chronic adult health conditions, such as heart disease.

Additionally, smoking cigarettes may cause a small increase in the chance for a cleft lip and/or palate in the baby and an increase in miscarriage, premature delivery, and SIDS. Higher rates of breathing problems in children like asthma and behavioral issues like hyperactivity have also been associated with prenatal smoking.

Quitting smoking and remaining smoke free will make it more likely that your baby will be born with a normal weight, come home with you from the hospital, suffer less health problems during infancy and possibly all the way through adulthood.

Talk with your doctor about the process of quitting, why it would be helpful to your health, your pregnancy, your other children, and your finances. Your healthcare provider may be able to brain storm situations that trigger smoking, offer other stress management techniques, describe the process of withdrawal, and help you identify persons to support a quit attempt. Free phone counseling to stop smoking is available by national telephone hotlines including 1-800-QUIT-NOW. Guidance is also available at www.smokefree.org

Call the Utah Quit Line at: 1-888-567-TRUTH or www.utahquitnet.com

More healthy snack ideas

Whether you are pregnant and not wanting to gain too much weight or have delivered and are working on getting rid of the excess, here are a few ideas for good, nutrient-dense snack food choices:

• apple slices spread with low fat cream cheese and sprinkled with crushed walnuts
• yogurt with chopped fresh fruit and nuts
• whole grain toast with nut butter or applesauce as toppers
  
• low fat cheese or hummus and fresh tomato on whole grain crackers or rice cakes
• tomato or mixed vegetable juice with a hard boiled egg
• tasty tomatoes from your garden
• berries or dried fruits such as dates, figs, raisins and cranberries
• low fat cottage cheese with seasoned salt on whole grain crackers
• fresh veggies - cucumber, zucchini, carrots, radishes, jicama
• whole fruit or slices with almond butter or yogurt
• herb-seasoned popcorn without butter or sweetening
  
• crisp bread with avocado slices
• frozen yogurt pops
• homemade smoothie (fruit, yogurt, etc.)
• tuna or smoked salmon with rice crackers or a few saltines
  

Teaching your children to eat healthy snacks will serve them well throughout their lifetime so share these treats with the family.

Cold Season Ahead!

Did you know that your immune system is suppressed in pregnancy? This is nature's way of keeping you from rejecting the baby as a foreign substance (genes donated by the father). Sometimes miscarriage does occur when the body's immune system works too well (think allergy or hypersensitivity) but in most cases the body does a good job of keeping the baby. The downside to this suppression is that you may also be more vulnerable to colds and other viruses.

You can strengthen your immune system's infection-fighting ability by eating a balanced diet, getting moderate, regular exercise and enough rest, along with using good hygiene techniques such as frequent hand washing, use of disposable tissues and keeping your hands away from your face (entry for germs). Maintaining a positive outlook has also been shown to help fight illness whereas quarrels suppress the immune system further so try to work out your differences in positive ways. And don't forget to laugh! Life is serious but it can also be funny, depending on our outlook. Watch a feel-good comedy video/DVD for a good belly-laugh. Doctor's orders!

A balanced diet for immune protection includes lots of fruits and vegetables, rich in vitamin c and antioxidants. You should also drink plenty of water to stay well-hydrated and avoid additional stress to your body. If you do get a cold or other illness, the healthy food and water still help so don't forget the chicken soup. Hot liquids help move viruses and germs out of the nose more quickly.

The CDC also recommends a seasonal flu shot for all pregnant women (unless you are allergic to eggs). Again, because of the suppression of the immune system in pregnancy, flu and its complications can be devastating to a pregnant woman, putting her and her baby at risk. The Flu Finder page at the Utah Dept. of Health can help you locate flu vaccine, though it will also depend on the stock available so once you locate a provider, call ahead to be sure they have the vaccine. Many pharmacies offer this service.

Also, remember that antibiotics should only be prescribed when there is a diagnosed bacterial infection. Taking them for viral infections, the common cold, flu, etc. can result in damaged intestinal flora that can result in other serious infections as well as contributing to the antibiotic resistant strains of antibiotics through improper use. If you do need such medications, be sure to take them exactly as prescribed and complete the course - again to prevent future problems with these antibiotics. More and more we are seeing resistant strains that put us in a precarious position for treating some serious infections so it is important that everyone be aware of this danger and avoid unnecessary antibiotic use.

Check out this blog for some healthy eating suggestions including "cold-season smoothies." Witchy Kitchen. For more information about boosting your immune system in pregnancy, check out pregnancy.org. Before taking supplements, be sure to consult with your health care provider.

Fatty food of the month (best to avoid this)

According to health.com, Utah's fattiest food is the Utah version of a scone (more like Native American Fry bread vs English baked scones). See their website for other states' fatty food leaders.

Healthcare reform and breastfeeding

Breastfeeding support is included in the new healtcare reform package.  Read about it here.

It includes provisions for working mothers to be provided adequate, clean, non-bathroom places for breastfeeding or pumping breastmilk in the worksite with adequate unpaid break time for up to one year after the child's birth.

This is important recognition of the health benefits of breastfeeding.  It is an important part in the health and well-being of women and their children.

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Breastfeeding saves lives.  Excerpt:

"The lives of nearly 900 babies would be saved each year, along with billions of dollars, if 90 percent of U.S. women breast-fed their babies for the first six months of life, a cost analysis says.

Those startling results, published online today in the journal Pediatrics, are only an estimate. But several experts who reviewed the analysis said the methods and conclusions seem sound.

"The health care system has got to be aware that breast-feeding makes a profound difference," said Dr. Ruth Lawrence, who heads the American Academy of Pediatrics' breast-feeding section.

The findings suggest that there are hundreds of deaths and many more costly illnesses each year from health problems that breast-feeding may help prevent. These include stomach viruses, ear infections, asthma, juvenile diabetes, Sudden Infant Death Syndrome and even childhood leukemia.

The magnitude of health benefits linked to breast-feeding is vastly underappreciated, said lead author Dr. Melissa Bartick, an internist and instructor at Harvard Medical School. Breast-feeding is sometimes considered a lifestyle choice, but Bartick calls it a public health issue."

 Read the full article here.

Healthy Recipe

Click for the recipe - barbecue pulled chicken sandwich on a whole grain bun - healthier recipe from Eating Well.

Recipe for a new year of healthy eating

Want a good, easy salmon recipe? We recommend this fish because it's rich in omega-3 fatty acids. Salmon is also a low-risk fish for mercury so check here for Mayo Clinic's recipe with nutritional breakdown.
Food network has this great potato recipe here. There is also a site for healthy vegetables and side dish recipes. You've heard by now that we aren't getting enough veggies in our diet. Maybe we're tired of the same old thing. Find something new here at MedicineNet.

Do you have a healthy recipe you'd like to share?

How do we stack up?

Utah's health ranking overall is # 2 this year. Last year we were # 5 so we're getting better. Our infant mortality rate is the lowest in the nation. This is a case where coming in last is best! Click here to see our state stats. Click the post title to see the rest of the story. Congratulations to all you Utahns who are taking care of yourselves!

Immune Busters - more than one way to fight flu...

QualityHealth ran an article about foods that help boost the immune system. Click the post title to be taken to their site to read the article or copy and paste the following if you don't trust the link ~ http://www.qualityhealth.com/featured-article-segment?fa=102467&rf=41470&mc=MTk3OTQ1NDE.&ct=36928

Information comes from Registered Dietician David Grotto's book, 100 Foods That Could Save Your Life. He discusses seven foods that boost your immune system including acai, cabbage, life-culture yogurt, beans, flaxseed, berries and garlic.

"Your body's immune system is your natural defense system, fighting off thousands of attacks daily. While research reveals the important role that nutrition plays in improving immunity, there's still much to learn. Phytochemicals, which are beneficial compounds found in plant foods, probiotics and omega-three fatty acids all seem to play leading roles in boosting immunity." (Theresa Stahl, RD, LDN - Quality Health)