Whole Grains Recipes

In keeping with our theme of whole grains, I thought I’d provide you with a few recipes today so you can start slowly incorporating them into your diet (if you haven’t already). These are recipes I have found online, just to show you how easy it is to locate healthly recipes. The http://about.com website has so many wonderful selections, you’ll find it a great place to find the recipes you need for your new, healthy eating habits. I hope you find these recipes useful as well as delicious!

Flax Seed Bread

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:

• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons sugar equivalent from artificial sweetener
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil

Preparation:

Preheat oven to 350 F. Prepare pan (a 10X15 pan or cookie sheet with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well — a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)

4) Pour batter onto pan. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don’t need a sharp knife; I usually just cut it with a spatula.

Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

Apple Cinnamon Breakfast Couscous

Whole grain couscous flavored with fruit and cinnamon makes for a healthy whole grain vegetarian breakfast suitable for kids as well as adults! For a vegan version, use a vegan margarine instead of butter. Breakfast couscous recipe courtesy the Wheat Foods Council.

Ingredients:

• 1 16 ounce can apples or pears, divided
• water
• 1 tbsp butter
• 1 10 ounce package couscous (7/8 cup)
• 3 tbsp sugar
• 1/2 tsp cinnamon, or to tste

Preparation:

1) Drain fruit, reserving juice. Pour juice into measuring cup and add water to equal 2 cups. Prepare couscous according to package directions using the fruit juice and butter.

2) Dice fruit; add to couscous.

3) Combine sugar and cinnamon and mix with couscous. Place in serving bowl and sprinkle with additional cinnamon, if desired. Serve at room temperature or chilled.

Makes 6 servings of apple cinnamon couscous.

Calories per serving: 271
Nutrition: Each serving provides approximately: 271 calories; 6 g protein; 56 g carbohydrates; 3 g fiber; 2 g fat (1 g saturated); 5 mg cholesterol; 0 mcg folate; 1 mg iron; 22 mg sodium.

Moong Daal Halwa (ok, not a diet food…but we can all enjoy a treat once in awhile!)

This rich, delicious dessert has an unusual main ingredient, normally associated with savory dishes – lentils. You’d never believe it when you eat it though! Serve Moong Daal Halwa warm with a scoop of vanilla icecream and you’ll get many requests for seconds.

Ingredients:

• 2 cups Moong Daal (split yellow lentils)
• 2 cups ghee
• 1 cup sugar
• 2 cups water
• 6 pods green cardamom split
• 1 cup khoya (see recipe below)
• 1 cup finely chopped mixed dried fruits of your choice

Preparation:

1) Wash thoroughly and soak the moong daal in water plenty of water, overnight.

2) The next morning, grind to a smooth paste in a food processor. Do not add any water while grinding.

3) Prepare a sugar syrup of one-thread consistency (here’s how you do it). When done, turn off the fire and add the split cardamom pods to the syrup. Cover and keep aside for later.

4) Heat the ghee/ clarified butter (recipe here) in a heavy-bottomed (preferably non-stick) pan on a medium flame till warm.

5) Add the moong daal paste to this ghee and stir to mix. Cook the moong daal, stirring frequently till it begins to turn golden and release its aroma. Another sign of doneness to watch for is, the separation of the ghee from the moong daal.

6) Add the khoya (recipe here) and mix well. Cook for another 2-3 minutes.

7) Now add the sugar syrup (remove cardamom pods before adding) and mix to blend.

Cook on a medium flame for 5-7 minutes, stirring frequently.

9) Add the dried fruits and cook for another 2 minutes. Turn off the fire.

10 ) Garnish with chopped nuts and serve. You can also add a dollop of vanilla icecream if desired.

Easy Barley and Mushroom Pilaf Recipe

Ingredients:

• 1/2 cup fresh sliced mushrooms
• 2 tsp olive oil
• 1 cup pearl barley
• 3 cups vegetable broth
• 2 tbsp chopped green onions (scallions)
• 1/4 tsp crushed dried rosemary
• 2 tbsp grated fresh Parmesan cheese

Preparation:

1) Heat olive oil in saucepan; add mushrooms and sautee until limp. Add barley, vegetable or chicken broth, green onion and rosemary. Bring to a boil.

2) Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Sprinkle Parmesan cheese over barley pilaf and serve.

Makes 4 servings of barley pilaf.

Per serving: 242 calories, 7g protein, 7g fat, 40g carbohydrate, 4mg cholesterol, 11g fiber, 790mg sodium.

Garlic Quinoa with Parmesan Cheese

This is an easy vegetarian recipe for whole grain quinoa flavored with garlic and Parmesan cheese. Although this is a very basic recipe, you can vary it by adding some fried tofu or whatever veggies you happen to have on hand.

Ingredients:

• 2 tbsp butter
• 1 small yellow onion, diced small
• 3-4 cloves garlic, minced
• 2 cups vegetable broth
• 1 cup uncooked quinoa
• 1/4 tsp salt, or to taste
• 1/4 cup Parmesan cheese

Preparation:

1) In a medium sized pan, sautee the onion and garlic in butter or olive oil over medium-high heat for 3-5 minutes, until onions are just soft. Reduce heat to medium low.

2) Add the vegetable broth and quinoa. Cover, and allow to simmer until liquid is mostly absorbed and quinoa is cooked, about fifteen minutes.

3) Remove from heat, and gently mix quinoa to distribute any excess moisture. Season with salt to taste, and top with Parmesan cheese, or, for a vegan version, mix in nutritional yeast instead of the cheese.

I hope you try these recipes, and discover how easy it is to incorporate whole grains and other healthy choices into your meal plans.

Alternate Sources of Protein

For many women, finding the right amount of protein for their diets can be challenging. Especially if you’re not particularly fond of meat, you prefer to eat vegetarian, or you’re simply tired of the same type of meals week after week.

There’s really no reason to worry about the amount of protein you’re getting, because most Americans actually consume much more protein than their body actual needs. Keep reading for a look at different ways you can add protein to your diet without having to resort to filling your menu plan with animal (meat) protein every day.

Whole grains: Whole grains are a fantastic source of protein. If you’re looking for the number one whole grain, I recommend quinoa. It’s full of essential amino acids, which are necessary for good health. There are other whole grains that are great sources of protein as well. Consider brown rice, barley, flax, and whole grain breads for example. They are also cost-efficient, especially if you buy your whole grains in bulk.

Beans, lentils and legumes: All different types of these are excellent choices for your protein needs. Although the list here is far from complete, these are a few of the options you have when choosing beans for your protein needs. Black beans, split peas, chickpeas, kidney beans, lima beans, navy beans and many more options will all provide more than enough protein for your body’s needs.

Eggs: Eggs can supply you with many vitamins and minerals in addition the the quality protein you receive when eating them. Vitamin A, riboflavin, several of the vitamin Bs, calcium and potassium are the main benefits following the protein value in the natural, single-food source. Eggs are also one of the few foods that naturally contain vitamin D.

Soy and tofu: Soy is such a versatile product you’ll always find different ways to use it in your cooking. Soy is yet another fantastic alternative for assuring you achieve all your protein needs. Whether you choose tofu or other soy products such as soy milk, soy nuts or even soy cheese you can be assured you are definitely receiving appropriate amounts of protein in your diet. And for those of you who are trying to watch what you eat, but still crave some sort of sweet or dessert on occasion, you can even choose soy ice cream.

The bonus with many tofu and soy products is that they are fortified with other nutrients as well. Normally you will find they have additional calcium, vitamin B12 and iron added to them to ensure you get as much health benefit as possible from what you’re eating.

Hemp: Hemp seeds contain all of the essential fatty acids and amino acids your body requires to remain healthy. The seeds can be eaten raw, made into hemp milk (similar to soy milk), used for tea as well as other baking. The leaves can also be used as a part of your salad! Its protein benefits are comparable to other sources such as meat, milk, eggs and soy.

Whey: Whey is what’s left over once milk has been curdled and strained, such as in the process of making cheese. This is another great source of protein, and here’s a little explanation of why it’s one of the most popular choices of supplements to food sources. Whey protein surpasses even the egg white standard (the number one natural source of protein). This means it is even more efficient at being digest and absorbed by your small intestine while still in its original form. As a result of this, it’s thought that the amino acids from whey protein enter the blood stream faster than other sources of protein.

Various protein powders: There are many different protein powders available everywhere from your local health food store to your pharmacy. They are made with dried protein sources such as whey, casein (milk), soy, egg white (albumin) or hemp seeds. They are most often used in meal replacement products such as shakes or bars, and are most often used by body builders. However, they are recommended by certain low-carb diets as an alternative to various meals. These powders are easy to use, as it’s normally just a case of adding water or low-fat milk, stir and drink.

As you get used to the fact that these ‘shakes’ are your meal, you’ll find it easier to be fulfilled with a liquid meal. However it does sometime take some time for your brain (and your stomach) to realize your body is getting all of the nutrition you need, and you may subconciously feel hungry even after using a meal replacement product.

As you can see, you have many choices available in order to ensure you get enough protein in your diet. There’s no need for meal after meal to contain meat, and these choices can help you to achieve a more flexible menu plan while still supplying your body with all of the nutrients it needs to remain healthy.

What is a Nutritional Supplement?

What is a Nutritional Supplement?

A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.

Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.

But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that differs slightly from others.

B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to absorb what’s needed and slough off the rest.

Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.

Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts that they did when they were infants or young children.

But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.

Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources – fish – isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional supplement is an excellent alternative.

There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.

Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive lifestyle difference.

Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can make the difference between mediocre and optimal health.

Why Choose Whole Grains?

I will ask you to forgive me for the length of this post today, but I thought it was important to not only explain the benefits of whole grains, but also how they relate to the Prophet Muhammad (PBUH) and his teachings. I hope you enjoy it.

It’s amazing just how perfectly we have been provided for, with food which is naturally healthy, taking care of all of our needs for heart, blood sugar, weight maintenance and other health situations. The strength of ancient armies and their people was often dependent on the type of grain they had available to them. Egyptian wheat (what is known today as Kamut) was often cultivated on the flooded plains of the Nile River. It is said that ancient Roman and Egyptian gladiators were eaters of barley, just as many Greeks before them.

But what better role model do we have than The Prophet Muhammad (PBUH) and his very own teachings and reactions in relation to the foods he ate. The Prophet (PBUH) never turned down any food he was offered, even if the taste was less to be desired. He was thankful for any food presented to him, no matter how little there was, or how plain.

I found the following information on “The Arab News” website and thought it was a perfect example of how our Prophet (PBUH) teaches us the value of whole grains (particularly barley), as well as how important it is to not waste any food fit for eating.

“A woman called Salma, who was close to the Prophet’s household, reports that three of the Prophet’s young relatives once came to her. These were his grandson Al-Hasan ibn Ali, his cousin Abdullah ibn Abbas and another cousin Abdullah ibn Jaafar. They made a request to her to cook them a dish that the Prophet used to like. She said to them: “You will not like it today.” They insisted that she should cook it for them. “She took some barley and cooked it. She then put it in a deep plate and added some oil. She then crushed some pepper and spices to add these and served it to them, saying: ‘This is a dish that the Prophet liked and enjoyed eating.’” (Related by Al-Tirmidhi.)

We note that the lady was reluctant to give these young men what they asked. The reason was that by the time when this took place the Muslim state had prospered and people were able to afford different types of food. Moreover, the Arabs had by then mixed with people from different areas which came under Islamic rule. They became used to their more sophisticated cooking. Therefore, the lady felt that the young men would not appreciate the simple food that the Prophet used to eat. However, they were keen to try it, because they wanted to experience some aspects of the Prophet’s life, and tasting the food the Prophet liked was one way of doing that.

The dish served by this lady companion of the Prophet was simple indeed, consisting of boiled barley which was mixed with oil and some spices. We should remember that she was not keen to serve them anything the Prophet used to eat, saying they would not like it after they had been used to far more sophisticated and tasty food. Therefore, she must have thought of the best that the Prophet ate, which needed spices and pepper to enhance the taste. By today’s standards, this was very simple food unsuitable to serve as a main dish.

Indeed the Prophet was grateful for any type of food, no matter how plain it was. A report by Anas makes it clear that the Prophet used to like the remainder that was left in a saucepan after the food had been served. This authentic report is significant because it shows that the Prophet was keen to teach his companions by practical example that no food should be thrown away if it was suitable to eat.”

Whole grains are nature’s perfect foods — they’re neatly packaged combinations of vitamins, minerals, fiber, protein and other nutrients we’re just beginning gain an understanding of. They come in a wide range of tastes and textures for us to enjoy.

A whole grain consists of three components: bran, endosperm and germ. Each of these layers has their own particular uses and attributes.

• Bran (the outside layer of grain) provides fiber, B vitamins and great texture and taste
• Endosperm (the middle of the grain) holds the bulk of the nutrients. Essential amino acids contained here help to create a vegetarian protein source, which works alongside fiber to boost the density of nutrition found in foods made with it.
• Germ (the center of a grain) contains fat and fat-soluble antioxidants such as vitamin E, and is by far the most delicious part of the grain

Over the years whole grains had been put aside and replaced with processed and refined grains that were easier and quicker to work with. The problem with this is that refined grains only contain the endosperm, leaving out many of the most important parts of this wonderful product of nature.

There are many different types of whole grains you can choose from. Some of the most popular ones are found below, with a small description of each one.

• Barley – Nutty flavor and a good source of heart -healthy soluble fiber
• Buckwheat – Not wheat, but a seed that contains high levels of an antioxidant called rutin
• Hard Red Wheat – Hard wheat has higher amino acid levels (protein building blocks) than its softer versions and is a beautiful red color as its name suggests
• Brown Rice – This grain has a delicate flavor, is hypoallergenic and gluten-free
• Rye – Also a good fiber source, this grain has a distinct earthy flavor
• Oats – This super-grain has soluble fiber and a smooth and sweet flavor
• Flax seed – Best consumed ground to obtain the best nutritional value, this grain provides both generous amounts of fiber and omega-3 fatty acids

The link between high cholesterol and heart disease is a well-known and documented fact. But simply by integrated more whole grains into your diet, especially those such as oats and flax seed you can reduce your cholesterol levels considerably. This in turn lowers your risk of heart disease. Changing to a diet high in whole grains will help ensure your heart keeps up its important work for much longer than if you stick to refined grains.

Because whole grains are complex carbohydrates, they naturally contain fiber and can’t be broken down and absorbed as quickly as simple sugars or refined grains. This results in a better maintenance of your blood glucose levels, potentially reducing or removing your need for insulin with Type II diabetics. You’ll also find your energy levels more stable as a result of slower release of sugar into the bloodstream.

Many of the fashionable diets out there these days are telling people to avoid grains as much as possible. They may not be the greatest at helping you keep a healthy weight, they still shouldn’t be forgotten. The nutrition available in the form of vitamins, minerals, complex carbohydrates and fiber, whole grains contain some of the best elements help keep you on the right path to maintaining a healthy weight.

Next Friday I’ll be blogging about different uses for whole grains, and provide you with some recipes you can try for a new, healthier you.

Cardio Interval Training

Today the fastest way to lose weight seems to be to use interval cardio training. This is a method where you find yourself doing short, but intense bursts of cardio training followed by a slower paced exercise. This results in more fat being burned from the increase in your metabolism. And more women are finding that this is a fantastic means for them to lose the belly fat they want to, without the worry of looking like a bodybuilder as a result of it.

This method is working for many women, and that has to do largely with the fact that this type of workout deals with the entire body, and not just one specific area you find needs help. As an example, if you want to burn belly fat quickly, this is the best method because it works all of the body instead of just concentrating on the abs, which is what you would likely have been doing by performing crunches in what seemed to be an endless battle. Many women enjoy the full body workout, and prefer it so they don’t end up with those ever-popular “washboard abs”, but then have thighs or a bottom that needs toning.

Interval cardio training gives you a method of receiving the same amount of workout as you would in a regular workout, only in much less time. It works by taking away those slow-paced exercises you may be used to, and increasing the intensity of your workout to get more benefit while raising your metabolism. You need less time to work out, and the types of training you do are totally interchangeable. They are also exercises you don’t need a gym membership or fancy equipment in order to benefit.

Although some women may look at this new exercise routine with a bit of anxiety at first, when the principles are applied properly the results are evident quite quickly. You also don’t have to worry about changing what you already do, since this works with any cardio activity. For example, let’s say part of your regular fitness routine is using a few steps on your staircase to simulate the action of using a Stairmaster or other similar piece of equipment.

• Please be careful when doing this type of exercise on your stairs. Make sure you wear running shoes if you have flooring with no carpet to avoid slips and falls. Hold a railing if one is available. You may prefer to just use the bottom step, and simply move at a quicker pace.

To start out with, you could do a relatively quick and steady “up-and-down” of your usual number of stairs for approximately 2-3 minutes. Then step it up into a faster pace, similar to that of a jog. If you happen to have a treadmill you would add sprints to your run. Using any cardio exercise alternating at two levels of intensity – what you normally do (brisk walk, jog etc.) to all-out marathon or Olympic status with all that you’ve got, will do the trick to get your metabolism going.

The point is, using this interval cardio training program permits you to not only make it work with the cardio exercises you’re already doing. You can even find some plans on the internet which help you map out what you need to do, how often and how much you can potentially lose in, let’s say, 8 weeks perhaps.

You will find this type of exercise has many health benefits. You can burn belly fat quickly because you take less time to burn more calories, it improves your cardio endurance; it improves the elasticity of your arteries and even more.

The next time you start your cardio, whether at home or at the gym, remember to increase the intensity of your working by changing to interval cardio training. You’ll be amazed at just how quickly you’ll see the results for quick fat loss.

HIIT – What it is and how to use it.

HIIT stands for High Intensity Interval Training, and is one of the best ways to retain muscle while losing fat. It’s by no means a new technique however. If you consider this method in the truest sense of its name, it all comes down to a form of interval training.

HIIT training is the best way to burn fat without compromising your muscle tissue. There have been studies which show that some activities requiring long endurance, such as aerobics for example, can cause the breakdown of muscle tissue. This isn’t a good thing. HIIT training allows your body to metabolize the fat while keeping your muscles intact.

There are many aspects of HIIT and interval training that are quite similar. The main difference is the intensity of the activity. You’re probably now asking yourself what interval training is. Don’t worry, everything will be much clearer by the time we’re done here today.

Interval training uses different levels of intensity during the same workout. You would add a considerably higher intensity activity to your low intensity workout session. This can be achieved in many ways, allowing you to change things around if you find things getting boring, or just want to do something different.

As with any exercise, if you’re new to it you have to be sure to clear it with your physician first. You don’t want to be following any exercise program he or she doesn’t agree will help you.

I’m going to give you some examples of how you can include HIIT in your exercise routine, depending on whether or not you are a beginner, intermediate or advanced level interval trainer. I’ll be using a treadmill for my examples, but you can use this method with just about any exercise equipment you have. From biking to rowing to simply using the stairs, this is possible anywhere you are. There’s no need for any fancy new gadget, or expensive machines.

Beginners: A good beginner’s interval training program is one using walking and jogging as the exercise. You can begin with a 1 minute walk, followed by a 1 minute jog. You simply repeat this as many time as possible without straining yourself. It’s important that your body get used to this type of activity, especially if you haven’t been exercising regularly until now.

As you progress, you can eventually get yourself up to a 30/30 routine. This means you walk for 30 seconds and then jog for 30 seconds. If you would like to make it a little harder, increase the incline level on your treadmill. Keep yourself at this level 2 to 4 times a week until you find it less of a challenge and are ready to move ahead to the intermediate level.

Intermediate: This level is for those who have been exercising for approximately 6 months, or are already healthy and fit. Instead of the walk-jog routing used in the beginner level, you would choose a jog-run program.

Begin by warming up with stretches followed by a 5 minute jog on the treadmill. Then run for one minute, and back to jogging for 1 minute etc. Repeat this as many times as you can. You want to be running at a good, steady pace. Once you’re ready for more intensity you may want to try 30 seconds of jogging followed by 30 seconds of running. This level of training can be practiced 3 to 5 times a week, for 10 – 20 minutes each time.

Up until now, you have simply been conditioning yourself in preparation for your HIIT program or routine. This is where it starts to get challenging, but the results will be much different than what you have seen to date.

Advanced Interval Training Program (HIIT): There are many variations of the following recommendation, but I’ll only explain this one for now. Now remember, in order to achieve the best possible results, this HAS to be intense. When you’re done with this routine you should be very tired. Beginners who claim they were able to do this for a full 20 minutes on their first attempt simply aren’t using enough intensity.

Once you’re ready for HIIT, start with your warm-up stretches and a 5 minute jog or run. Next it’s time for a complete sprint; running like you’ve never ran before, and this for as long as you can. Change back down to a jog for 1 minute and sprint again for as long as possible. Keep repeating this as many times as you can.

If you made it past 5 minutes following your warm-up on your first few tries, CONGRATULATIONS! For most people it will take quite some time to actually be able to make it to 20 minutes of doing this. Once you do reach this level however, you can try a 30 second jog followed by the sprint in order to increase the intensity of your HIIT session. Want even more of a challenge? Add an incline on your treadmill to your routine.

Some other variations would be to perform the all out sprint and then back to a jog again until you are ready to perform another sprint. Although not as intense, it’s a good way to get used to the program.

Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability.

And there you have it. One of the best ways to retain muscle while losing fat, and you can do it just about anywhere. Grab a bike, find a track, use a stair-master…just about anything is going to work. Are you up for the challenge?

The Importance of Communication

As a woman who may have a family that includes your husband and children things can be complicated enough some days.  For many women, especially those who need to work outside of the home and raise a family at the same time, you can end up with a one-way ticket for many different issues to arise. With any type of relationship, one of the issues most often encountered is some type of lack of communication. This is something you want to get under control as soon as possible, especially if the communication difficulties are with your husband.

Having a good, open line of communication with your husband is important in order to prevent or eliminate any misunderstandings. While it’s normal for couples to sometimes disagree, or even argue, you’d be surprised to learn how many times these occasions are attributed to a simple case of miscommunication. With an established line of communication, chances are the number of arguments and fights you and your husband have will reduce. In many cases, simply working on your communication skills as a couple can be the key to keeping your relationship alive.

Many women find the most convenient time and place to talk to their husbands is at the dinner table. If you don’t eat meals together as a family, this could be the first thing you want to address. When you consider work schedules, school activities and other parts of your daily life are already wreaking havoc on the time you can spend together as a family it becomes very important to set aside some time together. Try and plan at least two meals a week where you and your husband have a standing “appointment” if you will, to eat together in order to have time to discuss the goings on of the family, financial issues, social engagements, or just simply talk about each other’s day. You may find your relationship will have an extra dose of strength added to it simply by making this one little change.

It’s also important to create a time to involve your children in the conversation, to check on how they’re doing, if they have any concerns or problems, or perhaps to plan a chunk of time to discuss more private things such as faith and teachings. The important thing is to make the time for this, even with busy schedules, different work hours, or overtime. Spending quality time not only with your husband, but with your children as well may seem impossible at times. It could even feel like a hopeless case, and be very discouraging. It doesn’t have to be that way. There’s always one way or another to work out a schedule.

At times when you can’t see each other face to face, writing notes, emails or telephone calls could just be the bit of contact you need. This can prove useful if one of you works shift-work, or for other reasons and occasions when you may not have the time to sit together. Assign a location for members of your family to “post” any important information they need to communicate with you. A bulletin board by the phone perhaps, where notes and reminders can be left for each other could resolve missed soccer games or doctor appointments. They could even supply some much-needed contact like a quick note saying “Thanks for…” or “I love you”.

Not only will this process of opening the lines of communication make things easier and more pleasant for you and your husband, it teaches your children the importance of communication from an early age. This is something they’ll thank you for not only as they grow up, but later in life when they can do the same for their own family.

Pregnancy and Exercise

Any physician who is prescribing medication for a pregnant woman needs to follow a complex process. Before they decide how much of which drug can best treat a condition without harming the mother or child they have to consider the patient’s age, the number of months before delivery, any intolerance for medications, as well as other medications the mommy-to-be could already be taking.

Prescribing exercise for pregnant women needs to be handled with just as much care. Consideration needs to be made for the type, intensity, frequency, and duration of the physical activity. What may work for your sister could be totally wrong for you. She (and her baby) may be able to handle a vigorous workout, but the same workout could be hazardous to you and your baby.

If your exercise program is going to be planned and carried out at a normal pace however, it still won’t have an exact or scientific effect on your pregnancy, or labor and delivery. It can result in you being capable to better handle the effort or wear and tear pregnancy and delivery have on your body though. Anything that can naturally help you through this process is going to be a better option for you and your baby.

In other words, a pregnant woman should care for herself in such a way that she won’t feel the need to take part in a vigorous workout on a regular basis. But she shouldn’t spend her entire pregnancy in bed, without exercise or activity unless doing so would pose a risk for her or her unborn child.

At the same time, a pregnant woman’s condition varies with the growth and development of the baby inside her womb. Therefore, it’s necessary for her to receive proper medical advice and guidance from her physician during each visit throughout her pregnancy. It’s important for certain physical conditions such as blood pressure, weight and the mother’s overall health status to be monitored regularly. Exercise will keep these in check, but they also need to be checked before exercising.

Here are some points to consider when weighing the benefits of exercising during your pregnancy:

1. Fighting fatigue

When a muscle gets tired or fatigued, it’s less able to accomplish tasks such as climbing the stairs, or even sweeping or vacuuming the floor. Your body has to “borrow” from other muscles in order to help out those tired ones. This puts more strain on the pregnant woman, because there is continually more weight for those muscles to carry as the baby grows. The result is normally leg cramps, or sore muscles.

2. Reducing backaches

Even when you sit or stand you have muscles at work. Even things as easy as keeping good posture can put strain on certain muscles, which in turn causes fatigue. Take the muscles of your lower back for example. The simple act of standing in line at the grocery store check-out can be painful for a pregnant woman. Exercise during her pregnancy can help correct any issues with her posture, relieving this symptom.

3. Increasing oxygen intake

The more fit you are, the easier it is for oxygen to enter your body and do its job. This is even more important when you’re pregnant, since you’re breathing for two. While doing even the simplest of workouts, your breathing patterns improve. This makes both you and the baby healthier.

These are just a few of the numerous benefits a regular exercise program can provide for pregnant women. There is absolutely nothing wrong with enjoying some moderate exercises either by yourself, or with a group. Perhaps if you have some pregnant friends you can get together regularly for support and encouragement. Just remember, whether you’re pregnant or not it’s always important to get the approval of your physician before starting any type of exercise routine.

A Lesson in Postpartum Depression

We’ve probably all heard the term “postpartum depression” at some point or another. But do you really understand enough about it to be able to help a friend, family member or even yourself when suffering from this illness?

Yes, postpartum depression is an actual illness. It’s a clinical form of depression, and it affects between 5 – 25% of new mothers. However, it’s mistakenly self-diagnosed as “baby blues” more often than it should be. While baby blues can be a challenge, the feelings of isolation, tearfulness, lack of concentration and headache normally last anywhere from a few hours to a few days. After this time, everything seems to fall back into place naturally.

This is not the case with postpartum depression however. Being pregnant is normally such a joyous experience for the mother to be. She has the wonderful experience of having this beautiful baby growing inside her for 9 months. There is, unfortunately, another side to this joy. Being pregnant is quite strenuous on your body as it gets used to the various adjustments it needs to make to keep your baby safe. A healthy mother who avoids stress, smoking and alcohol will be more likely to experience childbirth well and adapt easily to her new role.

Now, just because we say childbirth is experienced well doesn’t mean it’s easy by any means. The physical stress from giving birth is one of the main reasons why postpartum depression occurs. The next usual postpartum depression trigger is the hormonal rollercoaster our bodies experience after childbirth. Another possible trigger could be experienced by women who hesitated about having a child, or those who weren’t yet ready for motherhood.

The symptoms most often related to postpartum depression include, but aren’t limited to:

• Sadness
• Low self-esteem
• Sleep disturbances
• Hopelessness
• Guilt
• Exhaustion
• Lack of energy
• Anxiety or panic attacks
• Anger
• Feelings of inadequacy

If you happen to be experiencing any of these symptoms any time between approximately one month and a year following giving birth, it’s important to seek medical help immediately. Besides the obviously ill-effects for the new mother, postpartum depression can also prove to be harmful to the baby. There have been occasions when new mothers suffering from postpartum depression began to experience serious ill feelings toward their children. There are actually cases on record where mothers were suffering so severely from postpartum depression that they actually ended up murdering their children. It’s possible that mothers suffering from postpartum depression may blame their child for many things that a mother without postpartum depression could easily handle on their own. That’s why there is such an urgency to consult a physician regarding your symptoms. The sooner you see your doctor, the sooner they can get you started on a treatment schedule to help deal with your condition. Treatment may include therapy with a reputable therapist in your area, medication for depression and/or anxiety, or a combination of both.

It’s important to remember this is a medical condition. This isn’t related to something you did or didn’t do. This is not your fault, or the fault of anyone else. Following your doctor’s suggestions will give you the opportunity to feel more like yourself again in a quicker period of time. Then you can get back to enjoying your new baby, and the happiness that motherhood brings.

Losing Weight as a Family – Getting Everyone Involved

It’s not always the easiest task to get your family interested and willing to participate in weight loss and healthy eating. But once you do get them involved, they can be the best support you’ll find when you’re working on losing weight and getting healthy together. nrashow.typepad.com Before starting any new diet plan for yourself and your family, it’s important to talk to your physician. Not only do you need to be sure it’s a good choice for you, but that it suits your family’s needs as well. Of course your husband will require larger portion sizes than you, and you have to take into consideration the nutritional needs of your children as well. A good place to start for many people wanting to begin eating a healthier diet is to go through the fridge and pantry. This is a project you might want to do with some extra back-up. Your job is to clear the house of all the “junk” food. No more potato chips, ice cream, chocolate…you get the picture. Once everything is out of the house, take a family trip to the grocery store so you can all stock up on healthier foods and snacks like fruits and vegetables, low-fat desserts, and even baked chips instead of those old fried ones. This whole process is going to take some getting used to. If your family is used to McDonald’s and I-hop every week, getting them into the habit of eating foods that are better for them is not likely to happen overnight. However, if you stick with it, you’ll notice soon enough they don’t mind snacking on carrots, or eating homemade food instead of fast food all the time. Turn menu planning into a game. You can put healthy meal choices on pieces of paper and have each member pick one out of a hat or box one at a time until all of your choices for the week are filled in. Sit together and have each person choose the healthy main course, while everyone else helps choose side dishes and a dessert which go well with it. You can even try and come up with low calorie versions of your family’s high calorie favorites. It can be a challenge to find healthy foods that the whole family will like. But this is also a great opportunity to teach them about good nutritional habits, and how the food pyramid works. Starting when your children are young will help them to make the right choices in the future.  But remember, it’s never too late to start a healthy eating plan. Start where you are and keep with it. And just to add the perfect ending to your new healthy eating plan, why not add family exercise to the whole experience? There’s nothing like some quality family time, and this can easily be achieved by taking a walk while the dinner dishes soak. It’s a lot better for you, both physically and emotionally as a family unit than fast food and television, that’s for sure!

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