Life Style
Seven Tips For A Healthier Kwanzaa
Posted on 22. Dec, 2011 by citizen in Life Style
Photo: iStockPhoto/TerryWhite
Kwanzaa is an African-American cultural holiday whose name is derived from the Swahili phrase meaning “first fruits.” The celebration itself is a time to reflect on family and culture, as well as the well-being of both family and community. Pass the gift of health to future generations by celebrating with true “fruits of the harvest.”
1. Think about the benefits of healthier eating for both body and mind. Traditional foods for this holiday are actually high in fat content, which can contribute to heart disease and weight gain, so choose portion sizes wisely to celebrate with health in mind. Many of the diseases that affect African Americans can be positively impacted by dietary choices – high blood pressure, diabetes, high cholesterol levels and obesity are all diseases that are quite common but may be improved upon by dietary choices and doctor-approved activity. Even losing just a few pounds can be effective in helping to improve health!
2. Instead of high-fat sweet potato fritters, try a baked yam topped with light sour cream, or try mixing in low-fat spreadable cheese or 1/3 less fat cream cheese for a creamy, smart and tasty alternative.
3. In place of high-fat fried okra, try okra with stewed tomatoes. This vibrantly colored dish is lower in fat/calories and higher in nutrients like potassium and vitamin C.
4. Black-eyed peas with ham may be high in sodium if you use a canned or smoked ham, so try fresh turkey with your black-eyed peas.
5. For a succulent succotash that is nutritious, try simmering chicken with onion, garlic, celery, low-sodium chicken bouillon, baby lima beans, fresh corn (or use canned corn that has been drained to reduce sodium) and frozen cut okra, then add some chopped tomatoes. It’s a delicious way to eat a leaner protein (chicken) while including vegetables.
6. With thought to the colors included in traditional celebrations, try creating a beautiful, healthful relish tray with red and green bell peppers, broccoli, radishes, green beans and tomatoes. Try roasting them in the oven with a small amount of olive oil and herbs for a flavorful holiday presentation.
7. Spend time teaching your children about good food and activity choices. Talking with your children will help them understand what they can do to stay healthy, and participating with them will not only give them the gift of time, it will also show them the importance of caring for themselves, which is a gift that can last throughout the year.
Recipe
Greens with Apples & Candied Walnuts
Photo: JEWEL-OSCO
Photo Credit: JEWEL-OSCO
Prep Time: 20 minutes
Cook Time: 5 minutes
Amount: 8 servings
Make candied walnuts ahead of time and store in an airtight container. Salads can be partially assembled up to 1 hour ahead; keep covered and refrigerated. Add walnuts and apples just before serving.
1 (10 ounce) package Italian mixed greens
8 slices Jewel® thick sliced bacon, cooked crisp, crumbled
4 ounces reduced fat blue cheese, crumbled
1 cup Candied Walnuts (below)
2 cups sliced Granny Smith apples
1 cup prepared balsamic vinaigrette
Arrange mixed greens among 8 salad plates. Top with bacon, blue cheese, walnuts and apples. Drizzle with balsamic vinaigrette. Serve.
Candied Walnuts:
In medium skillet, melt 2 tablespoons Jewel® butter over medium heat. Add 1 (6 ounce) package Baking Classics™ chopped walnuts; sauté 2 minutes. Add 1/2 cup Jewel® brown sugar; stir until sugar is completely melted and bubbly. Remove from heat and spread on homelife™ aluminum foil that has been sprayed with Jewel® no stick cooking spray. Be sure to separate walnuts as much as possible. Allow to cool completely. Store in an airtight container.
Amount: 1 2/3 cups
By Kim Kirchherr, MS, RD, LDN, CDE
JEWEL-OSCO Dietitian
Copyright © 2008, SUPERVALU, Inc. All rights reserved.
Make the Most of Your Gift-Giving Budget this Holiday Season
Posted on 15. Dec, 2011 by citizen in Life Style
Photo courtesy of Getty Images
(Family Features) The holidays are a special time of year where friends and family celebrate the magic of the season together. And if you’re like a lot of people, you want convenient, budget-friendly holiday gift ideas for everyone on your gift list. This year, surprise your loved ones with gifts everyone can enjoy together, like a cozy night at home with their favorite movies or games.
According to the National Retail Federation’s 2011 Consumer Intentions and Actions Survey, conducted by BIGresearch, 44.4 percent of consumers have DVDs, videos or video games on their wish list, so home entertainment gifts are sure to please.
Here are some tips to help you maximize your gift-giving budget and make new traditions this holiday season, without sacrificing fun.
Keep track. Carefully managing your holiday spending on a day-to-day basis will help you keep your costs in check and allow you to splurge on a great gift. Keep track of your budget with free smartphone apps such as Spend Free, available at iTunes, or online with a free membership at www.mint.com.
Keep gift-giving expenses down with gifts such as Blockbuster By Mail subscriptions, where your friends and family can receive Blu-ray – at no additional charge – and DVD movies and video games by mail, then exchange them for new rentals at a Blockbuster store.
Make any time movie time. The gift of entertainment is for everyone – as a hostess gift, a stocking stuffer or something for hard-to-buy-for family members. Personalize the entertainment experience with 3- or 5-disc Build Your Own Box Sets from your local Blockbuster. They come in a festive gift box, so you don’t even need to wrap them. Check out the wide range of movies, TV shows and video games available online and in stores.
Create new holiday traditions. Expand your special family time this holiday season with affordable entertainment options such as movies and video games at home. Rent your favorite holiday movies and set up a bakery at home rather than buying holiday treats from the local specialty store. Or set up a family game tournament with video games and stay warm on a frosty winter’s night. Once everyone has mastered one game, you can return it in-store to keep the fun going.
For movie and game ideas and more information on a variety of holiday gifts under $50, visit www.blockbuster.com.
Handy Holiday Reminders
Posted on 05. Dec, 2011 by citizen in Life Style
Photo courtesy of Getty Images
Santa makes a list and checks it twice so he doesn’t forget anything. Do you?
There are a few things that a lot of people forget during the holidays, according to a survey by RadioShack. So you might want to double check your own to-do list, just to be sure that everyone’s holiday can be jolly.
Thank you notes – 44 percent of those surveyed forget to write a note of thanks for a gift. Stock up on thank you cards early – then put a “Thank You Day” on the family calendar between Christmas and New Year’s so that everyone can take care of this important task before too much time goes by.
- Batteries – 36 percent forget batteries for the gifts they buy. There’s nothing more frustrating than getting excited about a new present, then not being able to use it right away because there are no batteries. When you buy an electronic gift, make sure you put the right size batteries in the cart before you check out. Stock up on some of the more common sizes in case someone else forgets the batteries for your gift, too.
- Accessories for gifts – 31 percent tend to forget gift accessories, such as carrying cases, battery chargers, headphones or cleaning kits. If you’re not sure what kind of accessories your gift should have, you can always include a gift card so that the recipient can buy just what they need later on. For more accessory and gift ideas, visit www.radioshack.com.
- Hostess gifts – The holidays are filled with parties and special occasions, yet 29 percent don’t remember to bring a host or hostess gift with them. Keep a little stash of ready-to-go gifts such as gourmet cocoas or coffees, boxed chocolates or scented candles so you have something handy for even the most last-minute events.
- Receipts and return options – Sometimes, despite your best efforts, a gift just doesn’t work out, so you need to make it easy for the recipient to return it. If you’re one of the 70 percent who said they plan to do the majority of their holiday shopping in stores this year, be sure to ask for a gift receipt along with your regular receipt. If you’re one of the 26 percent who plans to do 50 percent or more of shopping online, find out what the site’s return policies are. Print up any documentation for the gift and make it available to the recipient should they need it.
Taking care of these little things now will help make the holidays go more smoothly, and let you enjoy them even more.
(Family Features)
Stay Safe And Healthy This Halloween
Posted on 28. Oct, 2011 by citizen in Life Style
Make sure children ear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.
Autumn is officially here. Leaves of orange, red and brown hues litter sidewalks and streets and the sun sets much earlier.
Now is the time for seasonal celebrations like Halloween that inspire people to decorate and dress in costumes. And although the urge to hoard and eat candy and other treats may be overwhelming, it is important to remain vigilant and exercise precaution during the festivities.
The Chicago Department of Public Health (CDPH) urges the public to reduce the intake of sugary sweets during the holiday and recently released a list of tips for candy consumption.
“The key is everything in moderation. In Chicago, 3-7 year olds have more than twice the obesity rate (22 percent) than that of young children in the US as a whole (10 percent), so we need to be more active in curbing bad habits and instilling healthy eating habits. This is the perfect opportunity for families to have those important conversations about healthy eating with their children,” stated Dr. Bechara Choucair, Commissioner for the City of Chicago Department of Public Health, in a press release.
Tips from the CDPH:
1. Consider purchasing non-food treats for trick or trick-or-treaters, such as coloring books or pens and pencils.
2. Curb the candy by providing healthier treats for trick-or-treaters, such as individual packs of raisins, pretzels, or 100 calorie packs.
3. Give children a good meal prior to parties and trick or treating to discourage youngsters from filling up on Halloween treats.
4. When kids come home with candy, take control. Let them keep some and give some away to food banks or charities. Many dental offices also have programs to incentivize donating candy.
5. Always think about the health of your teeth to prevent tooth decay: Sticky candies like gummies and taffy adhere teeth. Hard sugary candies are held in the mouth longer, giving bacteria in the mouth more time to create acid that weakens tooth enamel.
6. Though tampering is rare, a responsible adult should closely examine all treats and throw away any spoiled, unwrapped or suspicious items. Eat only factory-wrapped treats. Avoid eating homemade treats unless you know the cook well.
Halloween coincides with the flu season. The CDC advises individuals who are ill to stay at home. Hand washing is important because it prevents the spread of germs to others. Dressing appropriately is also critical because exposure to cold temperatures can cause serious health problem, the CDC cites.
Costume safety is crucial, especially for children. Accessories such as swords, knives and other costume paraphernalia should be short, soft, and flexible.
The CDC also has a few tips for children before they go trick-or-treating.
Tips from the CDC:
- Fasten reflective tape to costumes and bags to help drivers see you.
- Do not trick or treat alone. Walk in groups or with a trusted adult.
- Hold a flashlight while trick-or-treating to help you see and others see you. Always WALK and don’t run from house to house.
- Look both ways before crossing the street.
- Only walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.
- Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.
- Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.
Sources: Chicago Department of Public Health, Center for Disease Control and Prevention
by Thelma Sardin
‘Tis the Season Easy Recipes For The Holidays
Posted on 25. Oct, 2011 by citizen in Life Style
If time and money are in short supply, use creativity to turn small splurges into celebrations. Here are holiday recipes that won’t break the bank nor leave you exhausted afterwards.
Each recipe features an affordable import — butter and cheeses from Ireland, where cows are grass-fed and milk from small farms is used to make prized dairy products.
Pear, Roast Onion, Hazelnut & Cashel Blue Cheese Salad
Pear, Roast Onion, Hazelnut and Cashel Blue Cheese Salad
1 red onion, peeled
Olive oil
Salt and pepper
3 pears (not too ripe)
2 tablespoons Kerrygold Unsalted Irish Butter
2 ounces hazelnuts, lightly toasted, halved
5 ounces baby greens (watercress, baby spinach and frisée)
10 ounces Cashel Blue cheese, crumbled
Dressing:
2 1/2 teaspoons white wine vinegar
1/4 teaspoon Dijon mustard
Salt and pepper
4 tablespoons hazelnut oil
2 tablespoons light olive oil
1 1/2 teaspoons superfine sugar (or to taste)
Preheat oven to 350°F. Halve onion and cut it into crescent slices. Put into a small ovenproof dish, drizzle with olive oil and season with salt and pepper. Roast about 20 minutes, or until soft with slightly caramelized tips. Keep warm.
Whisk dressing ingredients together. Halve and core pears, then cut lengthwise into slices slightly thicker than 1/4 inches. Melt butter in a frying pan and quickly sauté on each side until golden. Don’t overcook — they should still hold their shape.
Toss salad greens with nuts, using most of the dressing; divide among 6 plates. Add pear and onion slices to each plate and scatter with cheese. Drizzle each plate with the rest of the dressing. Serves 6.
As featured on BBC Radio 4 Woman’s Hour.
Potato Chowder with Pancetta and Aged Cheddar
6 ounces pancetta or bacon, chopped
1 medium onion, chopped
1 pound Yukon Gold potatoes, unpeeled, cut into 1/2-inch chunks
1 cup chopped celery
1 1/2 cups chicken broth
1 cup low-fat buttermilk
Salt and pepper
1 cup (4 ounces) shredded Kerrygold Aged Cheddar
In large saucepan over medium-high heat, cook pancetta, stirring, until crisp, about 5 minutes. Remove pancetta and drain on paper towels. Discard all but 1/2 teaspoon fat from pan. Add onion and sauté over high heat until lightly browned, 4 to 5 minutes. Add potatoes, celery and broth. Cover, bring to a boil and simmer until potatoes are tender, about 12 minutes. Add buttermilk and pancetta and stir until hot, 1 to 2 minutes. Season with salt and pepper. Remove from heat, stir in cheese and serve immediately. Makes 4 servings; multiply recipe for a crowd.
And for Every Holiday Get-Together, a Cheese Board
A universal favorite of guests and the easiest choice for the host is a cheese board. An assortment of Irish cheeses like Dubliner, Cashel Blue and Kerrygold Aged Cheddar with fresh fruit and chutney make a spectacular presentation.
For more holiday recipes, visit www.kerrygoldusa.com.
(Family Features)
Southeast Chicago’s Historic Bungalows
Posted on 27. Sep, 2011 by citizen in Life Style
The Chatham, West Chatham and South Shore neighborhoods are composed of some of the most historically significant bungalow style homes in the country. Shown, a picturesque bungalow block in the South Shore community. (Photo by Annie Grossinger)
Chicago’s Chatham, West Chatham and South Shore neighborhoods host a bounty of historic bungalow homes. The brick, robust style dwellings, befittingly called “Chicago Bungalows,” have helped define the city’s communities for generations and have gained national attention. In fact, South Shore and West Chatham bungalows are listed on the National Register of Historic Places (NRHP). The NRHP is an official list of sites around the country that are worthy of preservation.
Faith Rackow, deputy director, Historic Chicago Bungalow Association (HCBA) told the Chicago Citizen, that in her opinion, a national recognition such as placement on the NRHP fosters community pride.
A Chicago Bungalow is a 1 ½ story brick single family structure built between 1910 and 1940. The prairie style home has overhanging eaves, limestone highlights and detailed windows. In addition, the bungalow has a roofline that is perpendicular to the street. Born out of the Arts and Crafts movement, Chicago Bungalows were designed to fit on the city’s urban lots.
The South Shore district has 318 original structures and 229 are Chicago Bungalows. The homes were designed by over 35 different architects. Despite the many developers, the bungalows in this area maintain uniformity. With its mixture of frame, stucco, and brick structures, the South Shore district exhibits a natural variety of forms, texture and colors, according to the HCBA.
West Chatham began to flourish as a bungalow neighborhood in the 1920’s. Out of 347 structures in the community, 281 are Chicago Bungalows.
According to Rackow, every bungalow community is unique because the developer left their imprint on the neighborhood through design and architecture. For example, F.A. Fielder was a West Chatham developer who left an indelible mark on the community. Fielder, designed bungalows on south Yale Avenue. His bungalows included distinctive features like flat or polygonal bays with side entrances, low-pitched, hipped roofs and brick and limestone detailing on the facades. And, according to the HCBA, Fielder brought an Art Deco twist, which set south Yale Avenue apart from the rest of West Chatham.
On Oct. 26, HCBA is hosting a workshop series at Avalon Library, 8148 S. Stony Island Ave. The session will provide tips on energy efficiency, seasonal maintenance and preserving architectural features of historically significant homes. Matt Cole from Neighborhood Housing Services will be the keynote speaker.
The seminar is free and space is limited. To RSVP please call 312-675-0300 x 10 or e-mail reservation@chicagobungalow.org
Source: Historic Chicago Bungalow Association
by Thelma Sardin
The Wonders Of Wireless Audio
Posted on 17. Sep, 2011 by citizen in Life Style
Altec Lansing's "inMotion Air"
Music lovers have many ways to enjoy their personal libraries on the go through iPods, smartphones, tablets or computers. In fact, the only thing restraining music has been wires connecting to the wall or connecting to headphones – until now. Users are discovering that wireless technologies have advanced to the point that they are able to stream CD quality music hundreds of feet from portable devices or from computers over the airwaves. One such technology called Bluetooth is making that easier than ever.
Bluetooth is a short-range, radio-wave based technology that allows wireless audio and data transmission. Two Bluetooth-enabled devices can be paired so that, when in range of each other, they establish a communication link to send data, or in this case, music. Already in use with that hands free phone system you may own, a new wireless audio system uses Bluetooth to bring great sound anywhere in the house. This technology is beginning to be utilized by companies such as Altec Lansing and their new system, the inMotion Air.
“Users want access to their music at all times, whether it’s from their computer libraries, mobile phones or portable players,” said Steve Schlangen, Altec Lansing product manager. “The inMotion Air delivers freedom from the confines of wires so that the benefits of rich, crystal clear sound can be shared anywhere.”
Unlike any other wireless audio system at this affordable price point, users experience distinctive sound definition and distortion free audio, even at room-filling volume levels. When connected to a computer via the included wireless adaptor, the Altec Lansing inMotion Air achieves a range of 100 yards - the equivalent of an entire football field – to stream playlists, internet radio or other audio content.
Users of the iPhone, iPad, Android phones and any other stereo Bluetooth enabled devices can enjoy music anywhere for up to seven hours with the included rechargeable Lithium-ion battery. As an accessory to an active social lifestyle or for your personal listening pleasure, syncing to the inMotion Air is fast and simple.
Users can access extensive audio libraries with the included remote control, with integrated support for iTunes and Windows Media Center. When connected to a Bluetooth enabled portable device, streaming and controlling content is a breeze.
To find out more about enjoying music without wires visit www.alteclansing.com. Family Features
Children & Obesity
Posted on 12. Sep, 2011 by citizen in Life Style
By Larry Lucas
NNPA Columnist
As our children and grandchildren return to school this fall, their very first day will be a reminder of all that has changed since they departed for summer vacation. They’ll face new classes, new books, new teachers and likely even new friends. But the back-to-school season is also a great time to introduce new habits. While the lazy days of summer may inspire barbeques and visits to the ice cream truck, fall is a great time to foster healthy habits in our young ones’ everyday lives.
Few Americans would be shocked to learn that our country is the most obese in the world. According to the Centers for Disease Control and Prevention (CDC), about one-third of American adults are obese. While this statistic is troubling, more concerning is the effect the obesity epidemic is having on our children. Approximately 17 percent of children and adolescents aged 2-19 years – 12.5 million – are obese. What’s more, this number has almost tripled since 1980.
Childhood obesity means a lot more than a larger soccer uniform. The condition can lead to serious health complications. Obese children are more likely to have high blood pressure, high cholesterol and respiratory conditions like asthma. Obese children and adolescents also have a greater risk of social and psychological problems, such as bullying and poor self-esteem, which can last into adulthood.
Obese children, like obese adults, are at a higher risk for diabetes as well – and, unfortunately, African Americans are at an even higher risk than their white counterparts. While type 2 diabetes has traditionally affected adults over the age of 40, because of the increase in obesity among children, more and more people are being diagnosed with type 2 diabetes during youth. The CDC describes type 2 diabetes as “a sizable and growing problem among U.S. children and adolescents.” Type 2 diabetes can lead to even graver health conditions such as blindness, kidney failure and heart disease.
Fortunately, obesity is preventable— and developing healthy habits during childhood and adolescence can help combat future health risks throughout adulthood. We all know that diet and exercise are the two pillars of a healthy lifestyle, but sometimes making these choices is easier said than done. But there are simple steps you can take at home, such as cutting out sodas and other sugary drinks, to reduce empty calories and sugar intake. Similarly, pay attention to the amount of exercise your children are receiving. Try to limit the number of hours they spend in front of the TV, and instead, encourage them to play outside and enjoy the crisp autumn air.
Unfortunately, obesity has already led to further health complications for some, and diet and exercise may not be enough. In such cases, it’s important to effectively treat those health issues. Rest assured that our nation’s biopharmaceutical researchers are hard at work every day to develop new treatments for children with diabetes, hypertension, high cholesterol and other diseases linked to obesity.
The revolutionary drug treatments our biopharmaceutical industry develops and produces are only helpful if children can access them. Patients who have trouble affording their medication can turn to the Partnership for Prescription Assistance (PPA). Sponsored by American’s biopharmaceutical research companies, PPA can help patients connect to patient assistance programs that may provide the medicines they need for free or nearly free. Patients who are interested in learning more can visit www.pparx.org or call 1-888-4PPA-NOW.
Through treatment and prevention it is possible for us to reduce the prevalence and effects of obesity in America. Making easy changes to our children’s diets and adding in some exercise can transform a new back-to-school routine into a set of lifelong healthy habits.
Larry Lucas is a retired vice president for the Pharmaceutical Research and Manufacturers of America (PhRMA).
Hello Doctor, I Am Pregnant
Posted on 19. Jul, 2011 by citizen in Life Style
Dr. Doriane C. Miller
by Doriane C. Miller, MD
When a couple finds out they are expecting a baby, the reactions can run the gamut. But whether you and your partner are screaming with excitement or overcome with anxiety, keep in mind that the baby has already started its path to development: As soon as the conception happens the baby has the 46 chromosomes needed to determine eye color, height and sex.
Five weeks later the brain, spinal cord and heart are beginning to form, even though the baby is only about the size of the period at the end of this sentence. According to the CDC, this is the time when the baby is most at risk for developmental problems. It’s also the time when prenatal care is crucial to keeping the baby and pregnant mom healthy.
"When a couple finds out they are expecting a baby, the reactions can run the gamut. But whether you and your partner are screaming with excitement or overcome with anxiety, keep in mind that the baby has already started its path to development: As soon as the conception happens the baby has the 46 chromosomes needed to determine eye color, height and sex," says Doriane C. Miller, MD. Prenatal care is especially important for African-Americans and women age 35 and older. African-American women have a significantly higher rate of pre-term labor, 17.6 percent, compared to other racial groups, the Centers for Disease Control and Prevention (CDC) reports.
After finding out about a pregnancy, the couple’s next step should be to make a doctor’s appointment. Prenatal care is especially important for African-Americans and women age 35 and older. African-American women have a significantly higher rate of pre-term labor, 17.6 percent, compared to other racial groups. This means the baby is not developing fully and more at risk for complications, the CDC reports. This could be because African-American mothers are nearly three times more likely than white women to start prenatal care in the last trimester or skip it all together.
Regular appointments with a family physician or obstetrician, a doctor that specializes in caring for pregnant women, can detect a variety of conditions. Your obstetrician can monitor the baby’s growth and make sure he or she is developing normally. Tests can also ensure that the baby has a normal heart rate and pick up genetic conditions like Down syndrome and cystic fibrosis.
For the mom, prenatal care visits include several tests that can save the mom and baby’s life:
· Diabetes during pregnancy known as gestational diabetes, can cause jaundice, premature birth or birthing complications from the baby being too large to pass through the birth canal
· Anemia which could lead to poor growth of the baby and a very tired mother
· Group B streptococcus, a bacterial infection that can be passed to the baby and cause pneumonia or meningitis
· Expectant mom’s can also be tested for HIV, if the results are positive, receive medication to prevent infecting the baby with the virus.
Regular prenatal visits can also help the couple to better prepare for what to expect during the labor and deliver and the first few weeks after. Notice, I said couple. Fathers play a key role in supporting the mom psychologically and emotionally during the pregnancy. Fathers can also encourage the mom to make lifestyle changes that nurture a healthy pregnancy, like quitting smoking and alcohol use. These habits can cause severe physical or mental deformities and even miscarriage.
Prenatal care appointments are opportunities to talk with your doctor about any medical concerns. Here are some of the most common myths I hear about pregnancy and prenatal care.
Pregnancy is natural, so I don’t really need to see a doctor:
Many of my patients have dismissed prenatal care, saying that their grandmother or aunt had several kids and know what to do. I say, unless aunt and granny have had medical training on how to deal with complications before and after giving birth, then neither is qualified to play doctor. The risk is too high for the mom and the baby.
Pregnant women are supposed to gain weight:
True, but I have seen patients gain 50 lbs or more during pregnancy and call it “baby weight.” The truth is that pregnant women should only consume about 300 more calories during pregnancy— which is about two full glasses of orange juice. Women of normal weight should only gain about 30 lbs, while heavier women should gain no more than 15. Too much weight gain can bring on gestational diabetes.
It’s okay to have crazy cravings during pregnancy:
Weird foods, fine. But when pregnant women start to crave non-food items like cornstarch, paper, paint or dirt, it could signal a nutritional deficiency. Also, chewing ice is a common sign of an iron deficiency. During the prenatal visits, the doctor can make recommendations about what is okay to crave and what is a warning sign.
If you would like to be connected with a physician in your community, the South Side Healthcare Collaborative at the University of Chicago can help. Call 773-834-3458.
Dr. Doriane C. Miller is the Director of the Center for Community Health and Vitality, The Urban Health Initiative of the University of Chicago Medical Center. For information on The Urban Health Initiative, visit uhi.uchospitals.edu.
Reboot Your Morning Routine
Posted on 24. May, 2011 by citizen in Life Style
Emerald(r) Breakfast on the go!(tm) survey, conducted by Kelton Research, March 2011. Photos courtesy of Getty Images
Are you a morning robot, going through the same tired motions every single day? Or are your mornings rushed and chaotic, making you more of a morning monster? Morning routines don’t have to be boring or frustrating – and rebooting your routine can have a positive effect on your entire day.
Getting Started
Analyze your current routine – what’s really working and what’s not. Is your commute a source of tension? Is getting the kids out the door on time stressful and unpleasant for everyone? Look at what you need to get done and how much time it realistically takes to do those things.
Next, set a goal for the morning routine. Would you like more calm and less chaos? More energy? Would you like to get everyone out the door with everything they need? Be specific. Target one element at a time that needs changing, and then take small steps to make it happen.
Here are some tips for rebooting your routine and getting off to a great start.
Physical
Eat Breakfast. The key to jump-start your metabolism and kick off your day right is to eat breakfast. But according to a survey commissioned by Emerald Breakfast on the go!, less than 43 percent of Americans eat breakfast daily. In addition, 25 percent of Americans who eat breakfast can’t remember what they ate in the morning in the last three days, and nearly one in three (32 percent) people sometimes feel remorseful about what they eat for breakfast.
Food That Fuels. Whole grains, fiber and protein provide you with long-lasting energy. Try whole grain English muffins with a little peanut butter; Greek yogurt with fruit, nuts and granola; a fruit smoothie made with non-fat milk and a little protein powder, alongside a 100-calorie pack of almonds and walnuts.
Be Prepared. Keeping convenient breakfast and mid-morning snack foods handy, such as Emerald Breakfast on the go! Nut & Granola Mixes with dried fruit, granola clusters and Emerald nuts, can help with the morning rush and the midday slump.
Get Moving. The American Council on Exercise says that as little as 10 minutes of exercise gets oxygen-rich blood pumping throughout your system, boosting your energy and your mood. Stretching helps wake up tired muscles. Try some simple yoga poses or tai chi moves. You can also wake yourself up with a few full-body stretches by gently pointing your toes and reaching your arms above your head.
Get Some Rays. Sunshine stops the production of melatonin (which helps you sleep) and signals your brain that it’s time to wake up, so raise the shades to help you get your day going with more energy.
Mental
Me Time. Set the alarm for 15 minutes earlier than normal. Use that time to do something that energizes you – it could be reading, listening to music, meditating or a short walk. It shouldn’t be for work or chores – do something that feeds the inner you.
Re-route Your Commute. Freshen things up by taking a new route to work or school. Doing things the same way all the time puts the brain into automatic pilot. Changing things up a bit forces you to pay attention and stimulates the brain.
Emotional
Calm the Early Morning Chaos. Whether it’s because of missing shoes, unpacked backpacks or long commutes, mornings can be stressful.
- To help ease that stress, get everything ready the night before. Lay out all clothing. Sign school papers, pack up backpacks and have them right by the door. Load up your laptop bag with whatever you’ll need the next day. Put everything in the same spot near your exit door – don’t forget your keys – so your routine is smooth.
- Does your commute make you anxious? Ease the tension with music or audio books.
On the Go Eating Tips
- 74 percent of Americans have eaten meals “on the go.”
- 35 percent of breakfast eaters have consumed the first meal of the day while in a vehicle and 20 percent while getting dressed.
- Close to three in five (56 percent) people spend more time thinking about their outfits than what they’re eating for breakfast.
- 43 percent spend four minutes or fewer preparing their breakfast, while 27 percent spend less than a minute on their first meal of the day.
Break bad breakfast habits and get your day off to a good start, even when you’re in a hurry.
Plan for it. Create a weekly breakfast plan and grocery list that includes what you need for a healthy on-the-go breakfast. By planning ahead you can skip the drive-thru and the forgettable breakfast bars.
Pack your breakfast. Tuck your on-the-go breakfast right in your lunch bag next to your salad and sandwich. Granola, fruit, dry cereal or yogurt are easy-to-pack options.
Breakfast at your desk. Have some good snack options stashed at your desk. Whole-grain crackers or fruit are perfect with some peanut butter. Or, if your company has a refrigerator, store some yogurt or string cheese for the week.
Learn more about Emerald Breakfast on the go! at www.emeraldbreakfastonthego.com.
(Family Features)
