Apples
Artichokes
Beets
Broccoli
Collards
Eggplant
Grapefruit
Grapes
Kiwi
Okra
Passion fruit
Peppers
Persimmons
Pomegranates
Tangelos
Tangerines
Winter squash
Yams

In Season: Apples
A medium unpeeled apple contains approximately 4 grams of fiber. Some of which is soluble fiber that plays a role in lowering cholesterol while the rest is insoluble fiber, which helps with digestion and weight control. This month try a new apple recipe or take your child apple picking; this way your child gets involved and knows where the food is coming from. Go to www.pickyourown.org to find a place in your neighborhood to go apple picking.

Apple Cheddar Quesadillas
-Apples (sweet and crunchy works best: Fuji, Braeburn, Granny smith)
-Regular or whole-wheat tortillas
-Shredded cheddar cheese
Cut apple into thin slices. Sprinkle 2 tablespoons cheese over one half of the tortilla. Place 4-5 apple slices on top of the cheese. Then sprinkle 2 more tablespoons of cheese on top of the apple slices and fold in half. Heat a large skillet over medium-high heat (use cooking spray, if desired) and cook until the cheese is melted and quesadillas are golden brown, about 2 minutes per side.

In Season: Pumpkins

Teach your child that pumpkins are not just for carving, but for eating too. The best type of baking pumpkin is a Sugar or Pie pumpkin. A pumpkin is a nutritional powerhouse loaded with fiber, calcium, potassium, vitamin C and beta-carotene that may prevent heart disease and certain types of cancer. The good news is that fresh and canned pumpkin is equally nutritious. So if you do not have the time to cut up a pumpkin and bake it, one cup of canned pumpkin contains 310% of the recommended daily allowance for vitamin A.

But don’t just stop at pumpkins though. There are a wide variety of other winter squashes just waiting to be tried such as butternut, carnival, and acorn squash.

How to enjoy a winter squash:
Cut in half, scoop the seeds out, drizzle with olive oil (and brown sugar if you like), sprinkle with salt and pepper and bake in the oven at 400 degrees for about 20- 25 minutes.

Remember if you want your family to try new things you need to provide the food and model the behavior. Just because your child does not like it the first time does not mean he will never like it. It may take up to seven tries before a child will accept a new food!

Happy Eating and Happy Fall!

Katie Valdes MS RD

Calorie Requirements
Adequate caloric intake is very important during pregnancy. But how much extra does a woman really need? Weight gain during the first trimester occurs at a slower rate than weight gain during the second and third trimester, if at all. Many women may only gain between 3-4 pounds. Caloric intake is based on several factors including height, weight, activity level and nutritional status. To support the growth of the fetus, approximately an additional 300 calories a day is needed over pre-pregnancy requirements during the 2nd and 3rd trimester. However calorie needs of a pregnant women who started with a normal body mass index, may see their needs increase to as much as 500 calories a day more than their pre-pregnancy requirements in the final trimester due to a gradual increase in their resting metabolic rate throughout pregnancy.

300 extra calories looks like:
• Dry cereal with nonfat milk and a banana
• Peanut Butter sandwich (2 slices of bread, 1 Tbsp peanut butter)
• Plain Bagel
• Non-fat yogurt with a small spoonful of granola

Weight Gain
So how much weight should a woman really gain? The following numbers are basic guidelines to follow regarding weight gain. However each woman is different, with the key being that either too little or too much weight gain can be detrimental to the baby as well as the mother.

Underweight Women (BMI<19) 28-40 pounds
Average Women (BMI 19-24) 25-35 pounds
Overweight Women (BMI >25) 15-25 pounds
Twins 35-45 pounds
(How to calculate BMI: wt. in pounds/ht. in inches2 x 705)

Macronutrient Needs During Pregnancy
The proper combination of nutrients is just as important as the amount of nutrients a pregnant woman is consuming. Eating adequate amounts of carbohydrates as well as healthy fats and protein is very important for a positive pregnancy outcome. A pregnant woman should focus on nutrient dense carbohydrate foods such as whole grains, fruits and vegetables, and heart healthy fats as well as omega-3 fatty acids which aid in proper fetal development. Omega-3 fatty acids are needed for sufficient brain, vision and nervous development, especially during the last trimester when brain growth is the most rapid. The mother is the fetus’ sole source of omega-3; therefore it is very important to incorporate these into your diet.

• Good sources of omega-3: salmon, shrimp, white fish such as flounder, canola, flaxseed and soybean oil, walnuts, broccoli, spinach and pinto beans.

As far as protein requirements are concerned there is some debate as to how much is enough, especially if a pregnant woman is an athlete (which will be discussed in a later article). A good rule of thumb is to strive for approximately 1.0 g/kg of body weight per day. (weight in lbs. / 2.2 = weight in kg).

• Good Sources of protein include: lean meats, fish, poultry, nuts, eggs, beans, soy products, milk, cheese and yogurt.

Micronutrient Needs During Pregnancy
Pregnant women also need to focus on micronutrient needs. Not only should women include a daily pre-natal vitamin, but other nutrients need to be focused on such as folate and iron rich foods, as well as calcium. Folic Acid needs vary depending on a woman’s pregnancy status. Normal needs are 400 mcg/day, while needs are Pregnant 600 mcg/day and Lactating needs are 500 mcg/day

• Good sources of Folic acid: green leafy veggies, whole grain bread, enriched grains such as bread, cereal, pasta, also oranges and orange juice, nuts, seeds, dried beans/peas, and lentils

Iron needs increase as well when a woman is pregnant from a normal need of 18 mg/day to 27 mg/day when pregnant. A woman’s needs increase due to increase in blood volume. Iron is needed to make hemoglobin, which is found in blood and helps carry oxygen to the cells in the body, including your baby’s oxygen supply.

• Good sources of iron include: lean meats, poultry, fish, legumes, whole grains, dried fruit, and enriched grain products.

Meat sources of iron are best absorbed. To aid in absorption of meat/non-meat iron sources, consume iron with food that contains a good source of Vitamin C. Example: beef and broccoli.

Calcium needs are approximately 1000 mg day. Calcium is especially important in the 3rd trimester and during breastfeeding.

• Good sources of calcium: milk, yogurt, cheese, some tofu, green leafy veggies, fortified orange juice, and broccoli.

Fluid Needs
Proper amounts of fluid are also very critical during pregnancy. At least 8-10 cups of fluid a day are recommended. Food sources can also help meet this requirement through the consumption of fruits, vegetables and other foods that contain high water content. As far as caffeine consumption is concerned studies are conflicting. Some studies have shown caffeine to be detrimental especially in early pregnancy while others have not. A safe rule to thumb is to consume no more that one serving of caffeine a day or none at all.

Calorie Requirements During Breastfeeding
As a general rule of thumb, an additional 200 calories beyond your 2nd and 3rd trimester pregnancy intake, for a total of 500 calories, is recommended for adequate milk production during breastfeeding. This amount may vary depending on a woman’s activity level. It is also especially important to keep up with adequate protein and fluid intake during this time.

Other Breastfeeding Tips:
• Calcium is very important during breastfeeding. If you are not taking enough in, your body takes away from your own stores to give to the baby.
• Pay attention to the food you are eating as your baby may not tolerate all the flavors that are passed through your breast milk. Usual poorly tolerated foods are chocolate, spicy foods and caffeine.
• Aerobic exercise at 60-70% of maximal heart rate has no effect on lactation; however strenuous exercise, 80-90% of maximal heart rate, can result in lactic acid production and should be completed around 90 minutes prior to breastfeeding. Lactic acid can result in sour tasting milk that babies may not like. Many women express their milk prior to exercising to give to their babies after exercise.
• Nursing mothers should avoid shark, swordfish, king mackerel and tilefish. Shellfish, canned fish and smaller ocean fish or farm raised fish are best to choose from. 12 oz. of cooked fish a week is safe. Sushi should still be avoided to reduce the risk of viral and bacterial illness.

References:
Kline DA. Macronutrient Requirements during Pregnancy. Today’s Dietitian. January 2004, 6:1.
Dunford, Marie. Sports Nutrition, 4th edition. 2006; 318-333.

Throughout the previous three articles, I have discussed tools that one needs to live a healthy and active lifestyle: how to make proper food choices, how your sleep patterns can affect your weight and how exercising can reduce stress levels naturally. Now is the time to make sure that you are implementing them correctly.

Step One: A daily food journal is a must to keep you on target. Studies show that if you have to write down what you are eating, you are less likely to make a poor food choice. Also if you are trying to lose weight, a food journal will hold the answers as to why you are or why you aren’t losing weight that you want.

Step Two: Make sure that your sleep patterns are as regular as possible. The more regular your sleep patterns are the easier it will be to maintain a healthy weight. Remember when your body does not get enough sleep, the hormones that keep your appetite in check start working differently. Leptin, which functions as an appetite suppressant is lowered, and Ghrelin, which stimulates appetite is boosted. This in turn can cause an increase in caloric intake far above what is needed, especially a craving for foods with high amounts of carbohydrates.

Step Three: Maintain a regular exercise routine. Just as you keep a food journal, keep an exercise journal as well. It does not have to be anything elaborate, but one that will hold you accountable. It can be as simple as recording the type of activity performed, such as: 40 minute run, spin class, hike, or hit the gym. This way you can see your activity pattern to make sure you are getting in the proper amounts of exercise. Remember exercise is a natural outlet for your emotions and helps the body better manage your stress.

Properly implementing the 3 steps above will have you on the road to leading a healthy and active life. If you get off track, don’t feel defeated. Just get right back on and continue with your journey. Remember it is not what you do, but how often you

The first thing many people do is reach for food or a drink for comfort. This may provide temporary comfort, but it can lead to additional problems such as weight gain and unhealthy habits such as trying to mask the problem rather than dealing with it. Instead of filling ourselves with food, we need to get moving and stay moving.

The notion that exercise is good for the body and mind is widely known, however more people need to make a daily commitment to doing it. Exercise is one of the best ways to manage stress naturally. Not only will it help to heal your mind, it will also help your body to function more efficiently. And a bonus feature of exercise is that the more you do, the better on the outside you will look as well.

When our bodies are stressed out, many reactions occur to prepare the body for what is known as the fight or flight response. If we were able to run away from our stress and problems immediately the body would be able to go back to a normal state quickly. However many of us keep our stress pent up inside which can lead to many emotional and physical problems.

Exercise can create an outlet for our emotions and help to release them. By exercising regularly the body can better manage the stress and return more quickly to a homeostasis state. In other words, exercise decreases the stress hormone cortisol while increasing your brain’s feel-good neurotransmitters, endorphins. This gives your body and mind a natural boost, or what is referred to as “runner’s high.” (Don’t worry, you don’t have to run to get a runner’s high! Many other types of exercise will do the trick.)

Many people however are scared away from the word “exercise.” They think that they have to go out and pound the pavement for miles or workout like an elite athlete. This is not case. For some a 6-mile run may help manage their stress while for others a good yoga or restorative relaxation class may do the trick. It’s not the type of exercise you do, but the consistency with which you do it. Select types of exercise that you enjoy and stick with it. As with anything start out slow and build into it. Set a goal, find a friend and change your routine every so often to keep yourself motivated. Once you form a regular exercise routine, your mind, body and life will thank you for it.

Think about the last time you were running on next to no sleep. What did you eat that day? Did you care about what you were putting into your body? Were you more hungry than usual?

Think about the new mom that is having trouble losing her baby weight. Is she lazy? More than likely, no. She is in a losing battle. She is taking care of her newborn, while trying to recover herself on little or no sleep. Her body is unable to function normally because of the lack of sleep that she is getting.

When our bodies do not get enough sleep, the hormones that keep our appetites in check start working differently. Leptin, which functions as an appetite suppressant is lowered and Ghrelin, which stimulates appetite is boosted. This in turn can cause an increase in caloric intake far above what is needed, especially a craving for foods with high amounts of carbohydrates. This would in turn support the findings by Emmanuel Mignot and his colleagues that people with short durations of sleep have higher Body Mass Indexes (BMI)*, which is directly related to one’s risk of disease. A poll conducted by the National Sleep Foundation found that the average time Americans were sleeping had decreased from 8.0- 8.9 hours a night in the 1960’s to 6.9-7.0 hours in 2000. Pair those statistics with the fact that obesity has been on the rise and a startling pattern can be made between lack of sleep, overeating and weight gain.

A study in the journal of Clinical Sleep Medicine showed that people with sleep disorders tend to eat a diet that is higher in cholesterol, protein and total fat, including saturated fat.

Another interesting find is that according to the Archives of Internal Medicine, people that are getting five or fewer hours of sleep a night are more likely to be diabetic.

The moral of the story: sleep is a precious commodity and everyone needs to make time for it. Whether it is working a little less, cutting back on television or not staying out as late, sleep needs to be in the forefront of everyone’s mind who is trying to lead a healthy lifestyle. Leading a healthy lifestyle encompasses more than just eating right and getting exercise. It is about one’s total health, which includes allowing the body the proper amount of sleep that it needs to recover and function properly.

To find your BMI:

Underweight = <18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = BMI of 30 or greater

Next time, I will focus on Section 3 of Healthy Living in the New Year – Stress and Exercise.

Sources:

Light’s Out! It’s time for Bed, Us News and World Report

Sleep duration Affects Appetite-Regulating Hormones, Public library of Science

The Impact of Sleep Deprivation on Hormones and Metabolism, Medscape Neurology and Neurosurgery Insomnia and sleep Health Expert column

Little changes in your daily habits can go along way. First and foremost you have to make your health a priority. Have a plan and stick to it. Think about the long- term affects and what it will do to help you in the future.

Over the next several months I will focus on some basic tips to help you live a healthy life. This will encompass proper eating habits, fulfilling your sleep requirements, stress and exercise, and how to make this your new lifestyle.

Section 1 – Eating Habits

Eating the right foods all the time can seem like an overwhelming task, but by making simple changes here and there you can still eat the food you love without the guilt. Start by breaking down your day meal by meal and you will see just how easy it can be.

Breakfast:
• Switch portion size from 1 cup milk with cereal to ½ cup
• Make lower fat pancakes and use light syrup, no butter
• Pick one day a week to enjoy your tall skinny latte and bagel with low-fat cream cheese and add sliced tomatoes to it, or try peanut butter instead
• Make your eggs with one whole egg and the rest egg whites
• Replace breakfast potatoes with fresh fruit or tomato slices
• Cut back on amount of cream in your coffee
• Switch from full/low fat dairy products to non-fat items

Lunch:
• Avoid high calorie beverages (regular soda, Gatorade, juice)
• Ask for no mayo and no cheese on all sandwiches/burgers
• Do not nibble on food that is brought into work. Keep healthy snacks in your desk
• Limit fried foods to “cheat days” a every week or two

Dinner:
• Chew gum while preparing dinner
• Limit use of butter on bread to “eating out” only
• Keep dessert to 150 calories or under
• Limit your alcohol intake to 1 drink with dinner

All Day:
• Be sure to eat in regular intervals (i.e. don’t start working and not eat all day long)
• Eat within 1 hour of finishing exercise, whether a full meal or a small snack of under 200 calories
• Do not allow yourself to feel starving
• Space out your calories throughout the day
• Go vegetarian for one or two meals a day
• Have a fruit or vegetable serving at every meal
• Stay hydrated by drinking water through out the day
• Control portion size by eating slower and taking the time to chew and enjoy your food
• Stop eating before you feel full

Happy Eating!

Next time, I will focus on Section 2 of Healthy Living in the New Year – Fulfilling Your Sleep Requirements.

Here is a quick and delicious recipe to start your day right…

Power Oatmeal
1 serving oatmeal cooked with water Once cooked add 1-2 spoonfuls of nonfat vanilla yogurt, ½ cup fresh of fruit and a small handful of walnuts. Mix and enjoy!

• First and foremost get organized. Have a plan and write it down. Just like you have a calendar at work, have a calendar for your food intake and workout routine. The key here is to be flexible though. If there is an office party, have a stricter breakfast so you can splurge more at lunch. Or fit in a longer exercise at the gym to compensate for any over indulgence.

• During hectic times, be creative with your exercise. Instead of running your same old route, check out the local trails or your local running club. This is a good change of pace that may be just what your exercise routine needs. Also during this time of year there are a lot of holiday runs. Sign up for a local 5k or 10k while supporting a good cause. (Log on to raceplace.com or runnersworld.com to find a race near you). If weather does not permit, don’t throw in the towel. Head to the gym to take a group class or if a gym membership is not in your cards find a stand alone exercise studio that offers pay as you go classes such as a Spinning or Pilates Studio.

• Keep up your intake of fruits and vegetables. With all the hustle and bustle and stress of the holiday season it is very easy to catch a cold and nobody wants a cold to drag them down during this time of year. By keeping up your intake of fruits and vegetables you will be filling your body with an abundance of disease fighting antioxidants. Research shows that antioxidants may slow or even prevent the development of cancer and may play a role in cardiovascular health, among other things. Some top-notch choices are blueberries, cranberries, artichokes, prunes, strawberries, apples, Pecans, Walnuts, Hazelnuts, pumpkin* and pomegranates. *The good news is that fresh and canned pumpkin is equally nutritious. One cup of canned pumpkin contains 310% of the recommended daily allowance for vitamin A.

• Wine, Beer or Liquor? Moderation is still the key, and many alcoholic drinks contain a lot of calories. So what is a serving size? One drink is 12 ounces of beer, 5 ounces of wine and 1 ½ ounces of liquor. Wine has always gotten all the praise for its antioxidant content among other things, but now other drinks are in the mix. Research now shows that some beers and liquor contain antioxidants as well. A study showed that people who drank either lagers or dark beers absorbed the same amount of antioxidants as when they consumed red wine even though red wine contains more. It is thought that the body does not know what to do with the extra antioxidants. The ethanol found in alcohol also plays a role by raising good cholesterol (HDL) and prevents blood vessel damage and may lower blood pressure. As always choose your drinks wisely.

As you make your way through this holiday season, try to keep your stress level to a minimum by exercising and eating right. Remember to fuel your body with foods that will nourish your body and give you proper energy. And if you fall victim to certain cravings remember moderation is the key. Eat healthy and live well.