Active Expert: Lisa Druxman : Tags : mommy

Myths Of Pregnancy - You can’t workout during pregnancy if you didn’t exercise before

Posted by L. Druxman May 8, 2009

You shouldn’t workout during pregnancy if you were not previously

engaged in an exercise program prior to becoming pregnant:

*MYTH*

ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.

If you have not exercised prior, start slow and build up gradually.

Consistency is most important. <!--

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Weekly To Do: Get Sodium Intake Down!

Posted by L. Druxman Apr 23, 2009

When your goal is health, you want to choose foods that are low in

sodium. Excess sodium intake is linked to: hypertension/high blood

pressure and heart disease, fluid retention and kidney stones. The

current recommendation is to consume less than 2,400 mg of sodium per

day. That equals about 1 teaspon of table salt. Many health and fitness

experts recommend a daily intake of 1,000 mg. Needless to say, that is

substantially lower than most American’s eat. You will probably be

amazed at your salt intake if you started measuring it. During

pregnancy and shortly thereafter, you are more likely to have fluid

retention. So if you want to be healthy and look lean, keep your salt

intake way down!

-Buy “lower-sodium” foods in your diet, whenever possible.

- Check sodium-content on food labels: choose lower sodium brands.

- Don’t add salt when cooking.

- Go easy when adding salt at the table.

- Reduce intake of salty snacks.

- Reduce intake of fast food.

- Stay away from processed meats and cheeses

- Buy lower-sodium breakfast cereals

-Check canned foods for sodium content. If using foods canned in water, rinse thoroughly before eating.

- In general, look for FRESH and NATURAL foods

387 Views 0 Comments Permalink Tags: nutrition, resolution, eating, dieting, stroller, strides, lean, mommy

Snap, Crackle, Pop!

Posted by L. Druxman Apr 13, 2009

Squeaky knees, stiff necks, aching backs or tender joints- we’ve all encountered bodily creaks as we head into our day. How much we should do while our bodies sound like a popular morning cereal, emitting a “snap, crackle, pop”?

A general rule of thumb is: if you find your mobility significantly decreased, or have pain that does not go away in 48 hours, you should see a health care provider for diagnosis and treatment (WebMd). At Stroller Strides, we also ask you to simply listen to your body. If your mind is telling you to slow down, or avoid movement, then listen to your gut and rest.

For run-of-the-mill aches or stiffness associated with motherhood and pregnancy, stretching exercises will help increase your flexibility and help you work out the kinks. Strength training will also help you build muscle, have stronger bones, and increase your functional fitness levels. The more you work at increasing flexibility, the less likely you are to have injury and stiffness in the long run.

One of the best stretches for aches is the pelvic tilt, as it decreases stress on the back and is the building block of good posture.

Pelvic Tilt:

Do the pelvic tilt on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. I like to practice this stretch along with a long child’s pose for a total body stretch and relaxation period. To do child’s pose push your bottom back onto your heels with arms extended, forehead down and hold while you breathe deeply.

The next time you are stiff or sore, try these stretches to get your blood flowing, your body limber, and your kinks worked out.

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The Calorie Connection

Posted by L. Druxman Apr 9, 2009

Calories, calories, calories. It is almost a bad word isn't it?

They seem to be everywhere and we are always hearing about them. We all know that we need to reduce our intake of calories to lose weight, but what exactly is a calorie? According to the dictionary, a calorie is the unit of heat equal to the amount of heat required to raise the temperature of 1 kilogram of water by 10C at 1 atmosphere pressure.

Now, let’s discuss it in real-life terms. The first thing to understand is that every food and almost every liquid (except for water, tea, coffee, and some diet drinks) contains calories.

• One gram of fat contains approximately 8 calories

• One gram of carbohydrate and 1 gram of protein contain approximately 4 calories each.

• One pound of body fat contains approximately 3,500 calories.

3,500 calories seems like a lot, but over the course of one week (7 days), all you have to do is consume 500 extra calories a day and you’ll gain a pound.

On the flip side, if you reduce your caloric intake and/or work out, you can burn an extra 500 calories each day and lose a pound.

The first step to take in any weight loss, weight gain, or improved nutrition program is to become more aware of your own body and what you are putting into it every day.

Raise your hand if you’ve ever blindly shoved meals or snacks into your mouth during a brief break from work, taking care of your family, or keeping a home. This distracted eating leads to a distinct disconnect with our bodies, which is ironic because the food we eat is the fuel that allows us to keep moving and get everything done!

So how do you become more aware? Stay tuned for some real-life tips and check out the Stroller Strides website for more ideas on thoughtful eating.

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Are You A Model Mom?

Posted by L. Druxman Sep 4, 2008

One thing all new moms have in common is the desire to lose weight. But when you're consumed with motherhood and restricted from dieting due to breastfeeding the challenge is often hard. My goal is to help moms eat a healthful diet while feeding their new baby. As your baby eats new foods, so will you. You are their model for healthy eating. The good news is that when you eat healthy, so do they. When they eat healthy, so do you! You need to model healthy eating behavior day in and day out. It's not enough to say that they should do so. They should see you eat your fruits, vegetables and wholesome foods. Most of all, they should see you eat. It is not uncommon that the moms with picky eaters are also the moms who are always on diets.

Most parents feed kids foods that they normally eat. You are exposing your children to a limited world of eating. Instead, bring new types of foods into the house for everyone to enjoy.

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