Recently I had the amazing opportunity to host a live Pregnancy Magazine Google Hangout about breastfeeding alongside other experts like Leslie Schilling, MA, RD, LDN and Margarita Marasigan, RN, CCE. We talked about why breastfeeding is so important, why you should breastfeed and guidelines for how long to keep at it. We also shared challenges and successes that we as moms experienced in order to better prepare and support other new moms that are looking to breastfeed. See below to watch the full video:
Check Back Weekly for More Episodes
You can catch this weekly show on www.PregnancyMagazine.com, as well on Pregnancy’s Google + page, as well as www.YouTube.com/PregnancyMag , where you’ll also find archives of other hangouts related to your pregnancy. The next topic will cover those important first few days of breastfeeding, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 8!
Share Your Story
Leave a comment below and share an experience you had while trying to decide to breastfeed.
I’ve been an advocate for intuitive eating and take a weight-neutral, non-diet approach with all my clients. I’d rather help someone make changes they can maintain forever instead of promising a “quick fix” that would likely lead to weight cycling. It’s about self-care after all.
I saw this article in a recent Consumer Health Digest e-newsletter and wanted to pass it on. It sheds light on fraudulent marketing claims that many weight-loss products make, and the author suggests measures that can be taken to avoid this. Read on and let me know what you think.
Consumer Health Digest #13-16; April 18, 2013
Consumer Health Digest is a free weekly e-mail newsletter edited by Stephen Barrett, M.D., with help from William M. London, Ed.D. It summarizes scientific reports; legislative developments; enforcement actions; news reports; Web site evaluations; recommended and nonrecommended books; and other information relevant to consumer protection and consumer decision-making.
A major FTC survey conducted in 2011 has found that consumers were victimized by fraudulent weight-loss products more than by any of the other marketing frauds covered by the survey. [Consumer Fraud in the United States, 2011: The Third FTC Survey. April 2013]
The products included nonprescription drugs, dietary supplements, skin patches, creams, wraps, and earrings. They were considered fraudulent if
(a) they were promoted as enabling users to easily lose a substantial amount of weight or to lose weight without diet or exercise and
(b) users lost a little of the weight anticipated or lost no weight. The study estimated that 5.1 million people age 18 or older (2.1% of U.S. adults) bought and used such products However, if purchasers who didn’t use the products were added, the percentage was 4.1%.
The survey also examined correlations between education, economic status, and risk-taking propensity and the extent of victimization. Overall, the study found that 10.8% of U.S. adults—25.6 million people—reported awareness of at least one incident of victimization.
The other areas noted in the report included prize promotions, buyers’ clubs, work-at-home programs, credit repair, debt relief, credit card insurance, business opportunities, mortgage relief, advance-fee loans, pyramid schemes, government job offers, counterfeit checks, and grants.
Fraudulent marketing in our society cannot be reduced unless scams are made less lucrative. Dr. Stephen Barrett believes that the following measures are needed:
Appointment of a task force whose members include regulators, consumer advocates, and legislators who can develop and promote model laws and regulations to combat fraud.
Finding ways to hold credit card companies, media outlets, and communication channels that enable and profit from the frauds responsible for the losses suffered by victims.
Multiplying government regulatory power by authorizing state attorneys general to obtain court orders that apply to the entire country instead of just their own state.
Forcing multilevel companies to disclose complete and truthful information about income prospects.
What do you think?
Leave a comment below and let me know if you think these marketing practices are ethical.
Time is a precious commodity nowadays. Our schedules aren’t getting any less crammed, anytime soon, and many times one of the things that gets bumped to the bottom of the priority list is the family meal.
In my recent US News “Eat + Run” blog I talked about the importance of family mealtime, and the many benefits that result from more meals eaten together. Benefits like improved grades in school, healthier eating patterns and greater emotional well-being have all been reported. Who wouldn’t want those things, right?
If you’re looking to make family meals a priority in your home, here are a few of my ideas to help make the “revival” a little easier:
1. Talk to your “significant other.” This means talking towhoever else shares in the decision-making and must agree that this is an important and necessary change. Decide together that you want to make family meals a priority.
2. Come up with a realistic plan. How often can you sit down together? And how can the family divide responsibility between planning, shopping, prep and clean up? This should not all fall on mom’s to-do list.
3. Make “the food” the easy part. There are plenty of ways to get quick, healthy meals on the table. Not everything has to be made from scratch, so don’t feel like you need to chain yourself to your stove all day if you simply don’t have that kind of time. Here a few fast meal tips and ideas that you can try:
Keep your “tried and true” recipes on hand, along with the necessary ingredients. That way you’ve always got a reliable, easy recipe that you’re confident about at your fingertips.
Boil some pasta and serve it with jarred marinara and a bagged salad. You can even add fresh or frozen veggies to your jarred sauce to jazz it up a little.
Heat frozen, pre-seasoned fish or frozen pre-cooked shrimp and serve with steamed frozen veggies.
Order your favorite take-out, but make it “half-plate healthy” by adding a bagged salad or veggies that are fresh, frozen or canned.
What changes have you made to your family dynamic?
What other things have you done to try and improve the quality of your family togetherness time? Leave a comment below to share your stories and ideas.
Earlier this year a report came out linking energy drinks to an increase in hospital room visits. Not long after the report was released I went on Cavuto on Fox News to debate the potential health and safety implications of kids consuming these energy drinks. You can watch the full video here, or check out some of the highlights from the video below.
Stick With Nature’s Energy Drink: WATER!
The ingredient lists in many of these energy drinks is a mile long and impossible to pronounce. Aside from the potentially dangerous cocktail of ingredients, they’re also packed with stimulants like caffeine and added sugar, which as adults (and especially for kids) we should limit. There’s a big difference in the size and development of an adult and kid’s body. These drinks aren’t even tested on kids to know if they process them differently. My advice — avoid the risk and just reach for nature’s energy drink instead — water!
What About the B-Vitamins? Aren’t Those “Healthy”?
Yes, in general B-vitamins are good for you. They’re important for our energy and protein metabolism. But my philosophy is “food first”. If you need a jolt of energy, it’s likely you could be hungry or thirsty. Instead of an energy drink, reach for hydrating water and a nutritious snack packed with B-vitamins like eggs, beans, lamb, nuts and dairy.
So Who Is Responsible For Educating Kids?
I think the answer here is two-fold. Ultimately the parents need to do their job and explain to kids why energy drinks can be dangerous, and why they should be avoided/limited. I also think that companies can play a role in educating the parents so they have all the facts. Working together I think they could make a big impact and avoid more potential harmful situations.
What do you think?
Do you think energy drinks are appropriate for kids? Leave a comment and let me know your thoughts on the subject.
Anyone who knows me knows that I love to entertain. I want to put out a spread that’s memorable and delicious. For me, the food I serve is like a gift to my guests. I want to impress them, but I don’t want to work my butt off while everyone else is having fun at the party. Ya with me?
I was on Let’s Talk Live this week sharing some of my tips to help you look like you spent all day in the kitchen (without actually doing it!). Read on for some highlights from my segment or check out the full video below:
Idea #1: Easy, Creative Cheese Pairings to Make Your Gathering Fun
Instead of the typical “wine and cheese” pairings, why not try something a little unexpected – KIND and cheese pairing. KIND bars make a great flavor accompaniment to a variety of cheeses, and they’re made with wholesome ingredients you can see and pronounce like nuts, dried fruits, and spices. Plus they’re a great source of protein and fiber, and they taste delicious.
KIND and Cheese Flavor Pairing Fun
Experiment with flavor pairings like:
KIND Plus Blueberry Pecan paired with fresh goat cheese
Dark Chocolate Cherry Cashew with hard cheese like Parmesan
Apple Cinnamon and Pecan with a nutty, sharp cheddar
Idea #2: Save Time With Make-Ahead Dishes You Can Re-purpose Different Ways
Instead of making a dozen different dips for your next party, just make one realllllly good one, and then offer up a bunch of different choices to scoop it up with.
This yummy mango salsa recipe is a great choice because it’s delicious and nutritious. You can make it 1-2 days ahead of the party and the last-minute serving prep takes no time at all!
One cup of mangoes has only 100 calories and gives you 100% of your vitamin C for the day, plus fiber and vitamin A!
I serve this salsa a million ways — here are just a few:
with pita or tortilla chips for dipping
topped on warm crostini with a bit of goat cheese (toast french bread slices in a 450 oven for 8 minutes)
on top of red pepper “boats” (cut big chunks of the peppers and top with the salsa)
Everyone expects beef and chicken at parties. Next time you’re entertaining, impress your guests with a surprising flavor that’s easy and delicious — like lamb! You can cook it just like beef and chicken. Sub lamb in your tried and true recipes. I’ve even made lamb pizza!
Lamb is versatile, lean, and nutrient-rich. On average, 3 oz. of lamb provides protein, B12, and other key vitamins and minerals — all for only 175 calories!
For your next gathering, try these easy-to-prepare, impressive lamb and vegetable kebabs or lamb satay. Serve either alongside a cucumber yogurt or peanut sauce and your guests will gobble them right up. For more recipe ideas and inspiration you can check out www.leanonlamb.com.
What Are Some of Your Favorite Tips and Tricks for Easy Entertaining?
Leave me a comment below and share your favorite tips and tricks for being the hostess/host with the most. I’m always looking for new ideas!
Disclaimer: I was compensated to do the tv segment, but was not compensated to write this blog.
I couldn’t be more excited to be working with @IncredibleEggs and the Egg Nutrition Center to host a Twitter chat next week sharing the latest egg protein research, recipes, and more! Mark your calendars for Tuesday, April 23rd at 7pm ET, 4 Pacific Time and get in on the conversation by following #EggChat. Read on and see my video below for more details. I hope to see you there!
The “Who/What/Where”
Date: Tuesday, April 23rd
Time: 7-8 p.m. ET / 4-5 p.m. Pacific
Where: #EggChat and your favorite “chat” platform (e.g. TweetChat.com)
Prizes: We’re giving away prizes, including gift cards and a chance to win a grand prize gift card at the end of the chat.
RSVP: It’s not required, but we’d love if you share your twitter handle and/or blog below so we can get to know you and follow you before the chat.
Who should attend: Everyone is welcome! We hope to have a lot of health experts on the chat, including dietitians, doctors, nurses, nurse practitioners, physicians assistants, trainers, and chiropractors. As the front line contact to our clients and patients, it’s essential that we are up-to-date on the latest research. We also hope to see parents, runners, athletes, and other health-conscious consumers on the chat.
Why eggs are one of my go-to healthy foods?
Not only do they taste amazing, but they’re nutritious too. One large egg has 6 grams of highly digestible high quality protein – and about 40% of it is found in the yolk, so don’t toss those yolks! They’re also packed with important nutrients like selenium, choline, vitamin D and phosphorus. Plus, if you’re active like me, eggs make a great workout recovery snack because they have 9 essential amino acids that our bodies need to get from food and help repair our muscles after a workout.
Get cookin’ in the meantime!
For loads of amazing egg recipes check out the Incredible Eggs website. They’ve got tons of ideas for everything from traditional breakfast dishes, to delicious appetizer and main dishes that are perfect any time of day.
Join the conversation on April 23rd!
I hope you’ll mark your calendar and join us on Tuesday, April 23rd at 7pm ET (4pm Pacific). You won’t want to miss all the new research that will be shared, along with some egg-cellent prizes like Amazon Gift Cards. Live participants will get useful information about egg nutrition, recipes, and resources. Save the date now, and I hope to see you there!
Disclosure: I will be compensated for my time to host the #EggChat
A little stress can be okay, but with the crazy time schedules we keep to these days, chronic stress can wreak havoc on our bodies. Stress can hit us an external force, like a big project at work, or a self induced internal force like doubting yourself.
When your body feels stressed or threatened, your nervous system kicks into overdrive.
“Fight or Flight”
Hormones including adrenaline and cortisol tell your body to get going to either fight, or run from the stressor. Adrenaline causes the body to increase energy supplies while cortisol lets your brain use glucose more effectively. It also tells your digestion to stop, and refocus the energy to external limbs (run away!).
Body Responses to Stress
Here’s what happens during your stress response:
Heart rate increases
Muscles tighten
Blood pressure increases
Rate of breathing increases
Senses sharpen
A Little is OK, More is Not Better
But what happens when you’re stressed all the time? Your body ceases to respond to each incident in the above ways and begins to affect not only your mood, but decreases your health as a whole.
Long term stress can affect you in the following ways:
Raises blood pressure
Suppresses the immune system
Increases the risk of heart attack and stroke
Contributes to infertility
Ages the body
Increases risk of depression
Causes sleep problems
Digestive problems like increased stomach acid (ulcers)
Increases risk of obesity
Memory problems
Difficulty concentrating
Pessimism
Anxiety
Constant worrying
Aches and Pains
Increasing food consumption or decreasing it
With all the “down sides” to chronic stress, why do we put up with it? I have no idea, that’s a good question. One guess is that it’s that feeling of trying to “dig out” of all the “things” that seem to pile up on us.
We can’t do it all… so how does TRYING to do it all help us? Maybe it’s better to look at our 24 hours and spend it wisely. Then… Let it go.
How Do You Chill Out?
De-stress by reaching out to a friend for a great chat. Go for a walk or get some exercise in by going for a swim! Pause for a few minutes of deep breathing — or even better hit up a yoga or meditation class. You’ve got to take a little time for yourself to reduce stress before it affects health.
Remember, small changes for big results: stopping the stress before it becomes long term can keep the long list of problems I mentioned earlier at bay.
Chia seeds have become more and more popular in the last several years. They not only grow into adorable potted plants (remember those? Ch-ch-ch-chia!). Chia seeds are also nutritional powerhouses that are full of high quality protein, fiber and heart healthy fats. I love adding them to smoothies, salads, oatmeal, and yogurts.
I was thrilled (and surprised) to learn that there is a bar with chia seeds. It’s called Health Warrior Chia Bar:
Health Warrior is a progressive, young company founded by Dan Gluck and Nick Morris, former NCAA Division 1 athletes and everyday Health Warriors. They discovered Chia seeds after reading the popular 2009 book Born to Run, where the Tarahumara Indians are reported to run up to 100 miles without shoes, sustained by the mighty Chia seed. Gluck and Morris, intrigued by this epic story, embarked on further research and realized Chia is the greatest superfood unknown to mankind.
I love bars because they can be super convenient. As an ultra marathoner and busy mom, I’m all about convenient real food to fuel my workouts and healthy living. As a nutrition expert, I was excited that they have 1,000 mg of omega 3 fats, taste delicious, and you don’t need a PhD to understand the ingredients list. I’m a fan and I know you will be too.
Enter to Win Health Warrior Chia Bars - Just Leave a Comment Below!
A handful of lucky readers will have a chance to win their own stash of Health Warrior Chia Bars. To enter, just post a comment below or on my Facebook page, and tell me how you are like a “health warrior”, and how you will use the bars to fuel your lifestyle.
What Make Chia Bars Special?
Health Warrior Chia Bars pack a powerful punch. They contain 1000 mg of omega-3 fats which are essential fats that our bodies can’t make and we need to get them from foods. Chia seeds are a great way to get your omega-3s. They also contain fiber, antioxidants, and plant-based protein. Just pair with a piece of fruit and you’ve got a great pre-fuel workout snack.
Plus, they come in delicious flavors like coconut, acai berry and chocolate peanut butter and they’re 100% natural — what more can you ask for?
Save 15% When You Use my Special Promo Code
Want to try the bars now? Follow this link, and use the promo code Rebecca15 to save 15% on your order of Health Warrior Chia Bars. With that discount you can try all three flavors!
Several Winners Chosen – Enter Today
I’ll choose several winners, so don’t miss your chance to try these delicious and nutritious bars for free! Just leave a comment below (or on Facebook) telling me how you are like a “health warrior”, and how the bars will fuel your lifestyle and you’re entered — it’s that simple!
Disclosure: I was compensated for my time to review contest entries and notify winners, but I was not compensated to review the product.
April is National Soyfoods month and I’m thrilled to join Soyfoods Association of North America (SANA) to celebrate all things soy by hosting a Twitter chat!
When: Wednesday, April 10th at 1 p.m. ET
Who: Everyone on Twitter, especially you Supermarket RDs out there
Where: #SoyChat and your favorite “chat” platform (e.g. TweetChat.com)
The chat will focus on the role of Soyfoods in a healthy diet and easy ways to incorporate it into everyday meals. Everyone is welcome to join — just RSVP below and use the hashtag #SoyChat to be part of the action.
How to RSVP
Mark your calendars today, and if you’re planning to join, just leave your Twitter handle and blog name (if you have one) in the comments section below (You’re not required to RSVP to join the chat, it just gives us a chance to follow you on Twitter before it starts).
Celebrate Soyfoods Month Now
You don’t need to wait for the chat to start celebrating Soyfoods month. Check out this video from the series I did with SANA on the benefits of soy for energetic kids:
I really hope to “see” you at the chat next Wednesday at 1pm EST, using the hashtag #SoyChat. Remember to RSVP with your Twitter handle and blog name below if you think you can join.
Get Cookin’ with Soyfoods
Check out these easy soy-based recipe ideas, and have fun getting creative in the kitchen!
If you have ever played darts, or even if you just understand it, then you know how to use “Choose My Plate” to help you put together healthy plates at each meal. Choose my plate is the guide (and best I’ve seen) from the USDA to empower people to make healthy food choices.
Why darts?
I compare “Choose My Plate” to darts because of the “bullseye”. In darts, you strive to hit the bullseye. You aim to get as close as you can pretty much every throw, and sometimes (let’s face it) you’re happy to get on the board!
That is how I view the realities of healthy eating. There’s really nothing perfect at all about the factors that influence our decision of what goes on our plates and in our bodies. We have so much to do between work, taking care of the family, and exercise (remember that?)
I don’t know many people who get through their day effortlessly. We might forget to bring our lunch to work or race out of the house without breakfast. We need to have something very simple and memorable to help guide our food choices whether we’re at the grocery store, restaurant, or a gas station. (I have been hungry at a gas station and have had access to a banana and yogurt so it’s possible!)
Let the Plate Guide You
“My Plate” is just the kind of simple guide that can help you no matter where you’re at in healthy eating. Each meal is a chance to try to hit the bullseye. Even if you come close, and you replace some of the less healthy choices you’ve been making, you are making a difference. I bet you will feel better from an energy standpoint and feel better about eating well.
Looking at the plate, half fruits and veggies (not an or — I find many people think OR veggies — you can’t avoid ‘em, peeps) is a good visual. Some of my fave ways include:
Eggs, spinach, mushrooms, onions, tomatoes and a side of berries
fajita bowl with beans, brown rice, tri-color peppers, pineapple, and chicken
Be Comfortable Full
No matter what is on the plate, enjoying your food and being in touch with your fullness trump all else. You know that uncomfortable feeling – a sign you ate to much. Your body is telling you something. Oh well, you aren’t perfect, but perhaps its a learning experience.
