What to Eat to Beat PMS Cravings

How to Beat PMS Cravings

There are a few theories as to why women crave chocolate and other sugary/fattening things in the week or two before their periods. One thing that is for certain is that cravings do happen for many women-- and sometimes it's hard to resist throwing out every nutritional lesson we've ever learned and gorging on pizza and Haagen Dazs. 

While a treat every now and then is perfectly normal and even encouraged, a whole week of indulgence might throw a wrench in our health goals. Here are some ways that you can beat those monthly cravings:

1. Eat Carbs (Just Make Sure They're Complex)

In this case, it's best to fight fire with fire. Eating plenty of complex carbohydrates like sweet potatoes, low-sugar cereals, and whole grain breads or pastas can help prevent cravings for sugar. When these foods are eaten, they increase levels of a chemical in your body that helps keep carb cravings at bay. 

2. Avoid Simple or Processed Sugar

Although your body responds kindly to complex carbohydrates, it doesn't react well to processed and simple sugars. Simple sugars increase your insulin levels (a response to elevated blood sugar levels), which in turn drops your blood sugar. This drop in blood sugar triggers hunger, which starts the whole process over again. To avoid this vicious cycle, stay away from simple or processed sugars: pastries, packaged sweet treats, table sugar, etc.

3. Eat Fat (Essential Fat, That Is)

Foods that are high in essential fatty acids such as salmon or avocados are helpful for controlling cravings. The "good" fats slow absorption of carbohydrates, stabilize blood sugar levels, and reduce or completely get rid of cravings. They also provide more satiation than simple sugars, keeping you fuller longer.

4. Get Plenty of Sleep

Nothing makes you crave carbohydrates more than lack of sleep. Because your brain knows that those sweet treats will give you a quick burst of energy, it will be sending you signals in the form of carb cravings. Inadequate sleep also leaves you irritable and less likely to be able to control those cravings. Get in 7-9 hours of sleep in order to stave off cravings and stabilize your mood throughout the day.

If you've done all you can and still can't shake that craving, it's okay to give in once in a while. Being too restrictive may lead to overeating later. It's best to just have a little bit of what you're craving. Can't get your mind off of chocolate? Have a few squares of the dark variety, which contains more antioxidants and fiber. Is it pizza that is keeping you up at night? Grab a slice of thin crust with lots of veggies (make it at home to cut down on the sodium and save cash). 

Sources:

http://www.webmd.com/diet/features/is-pms-sabotaging-your-diet?page=4

http://img2.timeinc.net/health/img/web/2013/01/slides/pms-chocolate-400x400.jpg

http://cdn2.blisstree.com/wp-content/uploads/2011/11/stk78901cor.jpg

http://brittanyherself.com/cgg/wp-content/uploads/2011/09/1352391_52222941-e1316654230252.jpg

http://www.tuscany-diet.net/wp-content/uploads/2012/08/Foods-rich-in-omega-3-fatty-acids.jpg

http://blog.doctoroz.com/wp-content/uploads/2013/05/woman-sleeping-rest.jpg

PMS Relief

It happens every month, the emotional roller coaster, the cramping, bloating, mood swings, etc. It is something that we as women all have to deal with. Although we have to have our period every month does not mean we have to always deal with the side effects. PMS is caused by the hormonal and chemical imbalances and changes that are taking place in our bodies for some of us it is tolerable and others it can be completely miserable. It depends on the woman on the symptoms and degree of severity. Depending on what symptoms you experience each month during menstruation you can try some home remedies to help make it a little more tolerable.

Tips for relieving PMS

• Include physical activity in your daily routine. Women who participate in regular physical activity generally report fewer PMS symptoms. Not only does working up a sweat help regulate stress but it also helps in releasing in hormones such as endorphin's that help you feel good. With the increased blood flow it helps flush out any extra fluids retained during menstruation.   
• Skip the salt. Limiting the amount of salt in your diet can help prevent water retention. Stay away from adding any extra salt to food or foods that are already high in sodium. 
• Eat a healthy diet. Eat plenty of fruits, vegetables, nuts, seeds and whole grains. Eating fresh fruits and vegetables can help curb those cravings for junk food.  
• Stay away from sweets. Although chocolate, ice cream, and soda is what we crave while on our period try to avoid consuming it. By doing this it will increase the severity of the mood swings and will make you feel even worse. If you do need something sweet try to limit your intake and it a little bit at a time. Consume fruits instead of candy and choose dark chocolate versus milk or white. 
• Manage your stress.  You are already experiencing a short temper, try to relax by taking some time to relieve any built up stress that you do not need. Do some yoga or breathing exercises that help you calm down and feel for balanced. 
• Sleep.  Get plenty of sleep while you are on your period. Do not stay up late or sleep in. This will make you feel less rested and energetic. By getting a proper nights rest you will have time to relax and get some energy to tackle the next day. 
• Relax those cramps. If your are experiencing cramps try to relieve it by taking a hot bath or placing a heating pad on your pelvic to helps relax those muscle and stop the cramping. Get plenty of potassium. Potassium works in the body to helps nerves and muscles communicate. It is a great way to prevent and relieve cramps. 

For more information follow this hyperlink to see our hand out on menstrual cramps: 

 BYU-Idaho Student Health Center 

Resources: 

Editors of Consumer Guide. (2011) "25 Home Remedies for Premenstrual Syndrome". How Stuff Works? Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Mayo Clinic. "Water Retention: Relieve this Premenstrual Symptom". Maya Clinic. Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Potassium. (2014). "Potassium" MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/potassium.html

Google Images

Kidney Stones

"Kidney stones can form when substances in the urine—such as calcium, oxalate, and phosphorus—become highly concentrated. The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Diet is one of several factors that can promote or inhibit kidney stone formation. Certain foods may promote stone formation in people who are susceptible, but scientists do not believe that eating any specific food causes stones to form in people who are not susceptible. Other factors that affect kidney stone formation include genes, environment, body weight, and fluid intake. (NIDDK)"

According to a recent study posted in the Journal of the American Society of Nephrology, it has been found, that compared to sedentary women, active women were 16-31% less likely to develop kidney stones. The study concluded that: "More Americans, especially women, have been developing kidney stones in recent years, probably because of increased rates of obesity" (Berkeley Wellness). If you have had or may be experiencing kidney stones currently, you may want to consider your lifestyle and ask yourself if your activity level may have played a part in your ailments.

Tips for preventing kidney stones

• Limit sodium intake
• Drink a lot of water
• Try to limit your intake of Oxalate. Oxalate can be found in peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes
• Get plenty of calcium.
• Limit animal protein
• Exercise three hours a week

Resources:
http://www.berkeleywellness.com/fitness/active-lifestyle/article/kidney-stones-and-exercise
http://www.womenshealthmag.com/health/conditions/kidney-stones
http://kidney.niddk.nih.gov/Kudiseases/pubs/kidneystonediet/index.aspx
http://www.health.harvard.edu/blog/5-steps-for-preventing-kidney-stones-201310046721

Cancer and Women

There are over 100 different types of cancer. Every year more than a quarter of a million American women lose their life due to cancer (CDC.gov). Cancer is a disease that is becoming more and more prevalent throughout the world and we are still trying to figure out the most successful way to medically treat it. As for any disease, the best way to survive cancer is to prevent it. Women we are predisposed to more types of cancer than men. Some of these cancers consist of uterine cancer, cervical cancer, breast cancer, skin cancer, and lung cancer (American Cancer Association.org). Cancer usually targets those who are older but it can still occur in younger women.

Predisposing Factors for Cancer

• Genetics: Does cancer run in your family? You may be at risk for developing cancer if it is hereditary. This is most common with genetic breast cancer occurring in younger women.  
• Smoking/Alcohol: If you currently or have in the past consumed large amounts of alcohol or smoked, you can increase your risk of developing cancers such as throat, stomach, and lung cancer. 
• Chemical: Frequent exposure to chemicals such as hair dyes, asbestos, and formaldehyde can lead to cancer. 
• Infectious agents: Some infectious agents such as HIV, HPV, and helicobacter pylori can increase the risk of developing certain types of cancer. 
• Radiation: Living or working in environments that are high in radiation can increase the process and development of cancer cells in the human body. 
• Lifestyle: Having a poor diet high in fats and living a relatively sedentary lifestyle can increase your chances of developing cancer. 

Tips for Preventing Cancer

• Don't smoke and avoid second hand smoke. 
• Get screening tests for breast, cervical, and colorectal cancer. 
• Protect your skin from the sun and avoid tanning beds. 
• Be aware of moles and spots on your skin.
• Stay active and keep a healthy weight. 
• Get the HPV vaccine.
• Eat a diet high in fruits and vegetables.
• Limit fat intake in your foods.  
• Limit alcohol or do not consume alcohol. 
• Know yourself, your family history, and personal risks of cancer. 

Resources:
http://www.cdc.gov/cancer/dcpc/resources/features/WomenAndCancer/s_cid=cdc_homepage_whatsnew_004
http://www.cancer.org/healthy/findcancerearly/womenshealth/cancer-facts-for-women
http://www.cancer.gov/cancertopics/causes

Nutrition During Pregnancy

       You're pregnant and are now in charge of getting the proper nutrition for not just one person, but two. What nutrients do you need to be getting on and what foods should you avoid? Should you take supplements or get the needed vitamins and minerals from the foods you eat? By how much should you increase your caloric intake? How much weight should you be gaining?  Below is some helpful information that will be able to guide you through your pregnancy and eating habits. 

Vitamins and Minerals

       During pregnancy it is important to get the recommended vitamins and minerals. These play a vital importance in the development of the baby, and depending on what trimester you are in, it is important to get the the right vitamins and minerals. The important nutrients needed during pregnancy consists of protein, α-linolenic acid, iodine, iron, zinc, folate, niacin, riboflavin, thiamin, and vitamin B6.According to the handbook of Nutrition and Pregnancy, "The recommended intake of these nutrients are greater than 25% the normal amounts recommended for non pregnant women. Protein, iron, folate, and vitamin B6 are about 50% higher for pregnant women". 

Good food sources of these nutrients:

• Grains, dark green or orange vegetables
• Meat
• Beans
• Nuts 

Supplements and Pregnancy

       "Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it. Taking extra can be harmful for you and your baby." 

How Much More Should you be Eating?

       It is commonly said by the pregnant woman that she is eating for two; therefore she will increase her caloric intake by a substantial amount. It is true that additional energy is required during pregnancy due to moving around a heavier body, having a rise in metabolic rate, and tissue deposition. However the amount of increase is not as high as most people think. The recommended caloric increase for those who are pregnant is a 340-450 kcal during the second and third trimesters.

Foods to Avoid 

       Below is a post from the CDC of food safety that all expecting mothers should consider: 

1. Wash your hands often with soap and water, especially when…
   • Touching raw meat, raw eggs, or unwashed vegetables
   • Preparing food and eating
   • If soap and running water are not available, you can use alcohol-based hand gel. 

2. Try not to share forks, cups, and food with young children.
   Wash your hands often when around children. Their saliva and urine might contain a virus. It is likely harmless to them, but it can be dangerous for you and your unborn baby. 
   
3. Cook your meat until it’s well done.
   The juices should run clear and there should be no pink inside. Do not eat hot dogs, luncheon meats, or deli meats, unless they are reheated until steaming hot. These undercooked meats and processed meats might contain harmful bacteria.
4. Avoid unpasteurized (raw) milk and foods made from it.
   Do not eat soft cheeses such as feta, brie, and queso fresco unless they have labels that say they are pasteurized. Unpasteurized products can contain harmful bacteria. 
5. Do not eat refrigerated smoked seafood.                                                                           Unless it is an ingredient in a cooked dish such as a casserole. Examples of refrigerated smoked seafood include salmon, trout, whitefish, cod, tuna, and mackerel which are most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky." This fish is found in the refrigerated section or sold at deli counters of grocery stores and delicatessens.*Note: It is safe to eat canned fish such as salmon and tuna or shelf-stable smoked seafood.

Weight Gain During Pregnancy

• 1 to 4 pounds total during the first 3 months (first trimester)
• 2 to 4 pounds per month during the 4th to 9th months (second and third trimesters)

 For more information for how much weight you should gain that is more specific for you, go to:      http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy_weight_gain.aspx    

  

References:
http://www.cdc.gov/features/pregnancy/
http://link.springer.com/article/10.1023/B:MACI.0000037648.86387.1d#page-1

http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional-needs.html

http://link.springer.com.byui.idm.oclc.org/chapter/10.1007/978-1-59745-112-3_1

Meditation

What is meditation? 

Meditation is a simple and easy way to help reduce stress and relax. Meditation is a method that has been practiced for thousands of years by many cultures and religions.Originally it was used as an intellectual enlightenment to better understand mystical and sacred forces of life. Now it is generally used as a relaxation and stress reduction method. While doing meditation is produces a state of relaxation that helps you focus your attention and eliminate the busy thoughts that get jumbled in your mind causing you stress. This process helps enhance emotional and physical wellness. 

Is it the same as yoga?

Yoga is considered a type of meditation that focuses of exercises that help with flexibility. 

How do I meditate? 

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
• Transcendental meditation. You use a mantra, such as a word, sound or phrase repeatedly silently, to narrow your conscious awareness and eliminate all thoughts from your mind. You focus exclusively on your mantra to achieve a state of perfect stillness and consciousness.
• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. 

 Does it have any health benefits? 

The emotional benefits of meditation include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions

Meditation and illness

Meditation also might be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. 

Some research suggests that meditation may help such conditions as:

• Allergies
• Anxiety disorders
• Asthma
• Binge eating
• Cancer
• Depression
• Fatigue
• Heart disease
• High blood pressure
• Pain
• Sleep problems
• Substance abuse

References:

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858

Google Images 

Digestive Health

            There are many things you can do for your health. One of those things is managing your diet for optimal digestive health. The Academy of Nutrition and Dietetics has recommended including Prebiotics and Probiotics. These can be found in certain foods, and one does not have to solely rely on dietary supplements.  Consuming them from their food sources first is best because they are more readily available for absorption and digestion.

Prebiotics:

• These are natural, non-digestible food ingredients that help promote helpful bacteria in your intestinal tract. They help improve gastrointestinal health and improve calcium absorption.

Probiotics:

• These are the actual “good bacteria” also referable to as live cultures. These bacteria aid in repopulating and balancing the bacteria in your gut. Additionally, this functional component works to boost immunity and overall health.
• Some probiotics have been used to treat Irritable Bowel Syndrome (IBS), lactose intolerance, and more. However effects vary from person to person.

Addition of Prebiotics and Probiotics into your diet:

• Prebiotics have fructo-oligosaccharides (FOS). Some examples of these are inulin and galacto-oligosaccharides (GOS). Specific foods that contain these components are bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat foods.
• Probiotics can be found in fermented dairy foods like yogurts, aged cheeses and foods that include live cultures. Other non-dairy foods that include live cultures are kimchi, sauerkraut, miso, tempeh and soy beverages.

Why do they work well together?

             Prebiotics make it easier for probiotics to establish themselves in the gastrointestinal system. Food products that combine these two things together are called synbiotics. An example of this would be putting bananas on top of your yogurt. Check food labels when buying groceries to include both prebiotics and probiotics in your diet. Many labels will preclude to this by stating “nutrition boosters” or “promotes a healthy digestive system”.

Remember that lifestyle changes take time and you will want to start off slow when changing your diet. Your body may take some time to adjust to your new food intake and eating schedule.

http://www.eatright.org/Public/content.aspx?id=6442477443

Yoga and It's Benefits

              If you’re one of the few people who hasn't caught on to the yoga wave, no worries. We hope to give you a small introduction to yoga basics. To begin with, yoga focuses on the physical and spiritual improvement of the mind and body. There are “eight limbs” of yoga that help you reach enlightenment

• The way you behave (Yama): This is about encompassing and advocating the behaviors of non-violence, truthfulness, non-stealing, continence and non-possessiveness.

• Your attitude towards yourself (Niyama): Being clean, content, austerity, studying sacred texts and studying yourself, and surrendering to God.

• Physical pose (Asana): Through freeing our mind and body of stress and tension you are performing asanas. They are done in preparation for meditation to relax and rejuvenate the body.

• Breath control (Pranayama): Controlling and regulating your breath helps to make the connection between your state of mind, nervous system, and level of life energy. 

• Withdrawal of the senses (Pratyahara): This is the process of being aware of yourself, undistracted from the world.

• Concentration (Dharana):  This prepares you for meditation, as you focus on your breathing and nothing else.

• Meditation (Dhyana): This is where people spend most of their time, in meditation. This is a constant, uninterrupted observation without a special focus. The goal is to increase awareness and unify oneself with the universe.

• Enlightenment (Samadhi): This is the most difficult state to achieve. It requires much experience with the eight limbs of yoga. It is said that one experiences unity with the universe, infinite peace, harmony, and awareness.

Benefits of yoga:

• Lessons chronic pain (lower back, arthritis, headaches, carpal tunnel syndrome)
• Lowers blood pressure
• Reduces insomnia
• Increased flexibility
• Increased muscle strength and tone
• Improved respiration, energy and vitality
• Maintenance of balanced metabolism
• Weight reduction
• Cardio and circulatory health
• Improved athletic performance
• Protection from injury
• Stress management
• Improved mental well-being

Yoga moves for the beginner:

• Seated Forward Bend
• Seated Straddle
• Downward Dog
• Downward Dog Split
• High Lunges
• Planks
• Side Planks
• Camel Pose

http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

https://yoga.com/

Texting Ergonomics: Reduce Wrist, Hand, and Thumb Pain

Is your main mode of communication with others done through texting? Then you may be risk for “texting thumb” or thumb arthritis. Thumb Arthritis is caused by constriction of the flexor tendon in the thumb. It often reveals itself as painful popping or snapping when the thumb bends or straightens; it may even become locked in the curled position. The most common cause of texting thumb is due to repetitive griping motions such as texting or holding a smart phone. Thumb arthritis is specific to the carpometacarpal joint where the thumb and wrist connect. Gripping, or forceful pinching motions are often the source of these symptoms and can become more severe with excessive use.

            The elbow can also suffer from increased tension in the tunnel through which the ulnar nerve passes. When in the elbow, this is referred to as Cubital tunnel syndrome. Spending too much time holding your phone to your ear, resting your elbow on a desk, or keeping your arm bent at an acute angle to use your mouse all contribute to cubital tunnel syndrome. Symptoms include numbness or tingling in the ring and small finger and soreness on the inside of the elbow or forearm.

Texting Ergonomics:

• Keep messages brief. The more keystrokes you do the more strain you’re causing on your hands and thumbs.
• Use word prediction or auto complete.
• Choose a device that has a full keyboard (you want reduce the number of times you tap a key to select a letter).
• Use shortcuts opposed to scrolling.
• Use a neutral grip when holding a device. This is best represented by a straight wrist that is not bent in either direction.
• Maintain an upright position while texting. Do not bend your head down or round your shoulders.
• Rest your thumb by alternating it with your index finger.

Specifics for touch screens:

• Use device in a vertical position while typing. This will reduce the amount of reaching space your thumb does to press a key.
• Use the pads of your fingers instead of the tips of your nails. Using your nails can create an awkward bent position for your thumb.

Severe cases treatments:

• Cortisone injections- eliminate pain and restore mobility.
• Thumb carpometacarpal arthroplasty- A surgical procedure to release the pulley at the base of the thumb will free the tendon to move more easily.
• Splints

Cubital tunnel syndrome prevention:

• Use a pad to rest your elbow on.
• Avoid pressure on the back of the elbow.
• Sleep in a splint the keeps your elbow from bending too much.
• Avoid position that keep your elbow flexed for extended periods of time.
• In severe cases a surgery can be performed to relieve the pressure off the nerve, improving symptoms, and preventing risk of permanent nerve damage to the hand.

 Sources:

http://www.miamivalleyhospital.org/uploadedFiles/mvh/Health_Information/v26i1_text.pdf

http://www.oseh.umich.edu/pdf/ergonomics/Texting%20and%20Smartphone%20Ergonomics.pdf

http://media.salon.com/2013/07/texting_square-460x412-e1375298184445.jpg

Iron Deficiency Anemia

Anemia is a common concern for women of child bearing age. The prevalence of iron deficiency anemia found in the NHANES II was 5-10%, in the United States. That is equivalent to 1 in 5 women of childbearing age. It is estimated that nearly half of all pregnant women are at risk for developing iron-deficiency anemia. This can be attributed to the fact that pregnant women need twice as much iron as usual to increase the blood volume to the fetus to grow. Anemia is defined as a hemoglobin (hematocrit) concentration lower than the 2.5^th percentile for healthy, well-nourished individuals of the same age, sex, and stage of pregnancy.  Iron deficiency anemia is associated with laboratory evidence of iron depletion as a result of serum tests. The signs and symptoms of iron-deficiency anemia can vary in their severity from mild to severe. 

Signs & Symptoms of Anemia

• Fatigue (tiredness) is the most common symptom, and occurs in all types of anemia. This occurs because the body does not have enough hemoglobin to carry oxygen all throughout the body.
• Shortness of breath
• Dizziness
• Headache
• Coldness in hands or feet
• Pale skin

Signs & Symptoms of Iron Deficiency

• Brittle nails
• Swelling or soreness of the tongue
• Cracks in the sides of the mouth
• Enlarged spleen
• Frequent infections
• May have unusual cravings for nonfood items (like ice, dirt, starch, or paint). This craving is called pica.
• Development of restless legs syndrome

Diagnosis

Make an appointment with your health care provider if you notice negative changes in your health. Your provider will be able to diagnose you based off of your medical history, physical exam and various results on tests and procedures. Once the severity of your condition is known, a treatment plan will be created for you.

Diet Changes

Eating more of the following foods is a great way to lower your risk of developing iron-deficiency anemia.

• Include iron supplements into your diet, but be careful to follow your provider’s instructions for doses,    large amounts of iron can be harmful.
• Eat more iron rich foods like red meat, beef, chicken, turkey, pork, fish, and shellfish. Iron-fortified breads and cereals.
•  Peas; lentils; white, red and baked beans; soybeans; and chickpeas.
• Spinach and other dark green leafy vegetables.
• Prune juice
• Dried fruits like prunes, raisins, and apricots.
• Vitamin C helps to absorb iron. Plan your meals rich in iron and vitamin C for optimal iron absorption.

Sources:

http://site.ebrary.com/lib/byuidaho/docDetail.action?docID=10054990
http://www.nhlbi.nih.gov/health/health-topics/topics/ida/

http://www.dnwalcker.com/Lab%20Two/Iron-Deficiency-Anemia.jpg 

Love Yourself and Your Body

               February is the month of love, but you don’t have to be in a relationship to enjoy it. Take this time to learn to love yourself,  regardless of your relationship status. With the media bombarding women about their imperfections and what perfect really is, many of us struggle with loving ourselves as we are. Learning to love yourself involves setting goals. Some of these goals could be eating more vegetables, enjoying more fruits, or walking to campus instead of driving. These are all things we have the ability to control that make an impact on your health. Below is a list of ways in which we can love our bodies by Margo Main, a Ph.D. from the University of Santa Clara.

“20 Ways to Love Your Body” by Margo Maine, Ph.D.

Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.

1.         Your body is extraordinary--begin to respect and appreciate it.

2.         Create a list of all the things your body lets you do. Read it and add to it often.
3.         Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.
4.         Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.
5.         Walk with your head held high, supported by pride and confidence in yourself as a person.
6.         Don't let your weight or shape keep you from activities that you enjoy.
7.         Wear comfortable clothes that you like and that feel good to your body.
8.         Count your blessings, not your blemishes.
9.         Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!
10.     Be your body's friend and supporter, not its enemy.
11.     Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.
12.     Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
13.     Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
14.     Find a method of exercise that you enjoy and do it regularly. Don't exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good.
15.     Think back to a time in your life when you felt good about your body. Tell yourself you can feel like that again, even in this body at this age.
16.     Keep a list of 10 positive things about yourself--without mentioning your appearance. Add to it!
17.     Put a sign on each of your mirrors saying, "I'm beautiful inside and out."
18.     Choose to find the beauty in the world and in yourself.
19.     Start saying to yourself, "Life is too short to waste my time hating my body this way."
20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of your inner strength and beauty.

Sources:

http://www.scu.edu/wellness/topics/bodyimage/bodyimagelovebody.cfm

http://www.youtube.com/watch?v=_3agBWqGfRo

So You Want to be a Vegetarian?

Vegetarians come in all shapes and sizes.  The most strict vegetarian diet is a vegan diet which restricts you from eating any animal product.  There are those lacto-vegetarians who will also eat dairy products and lacto-ovo-vegetarians who will eat dairy and eggs.  And then there are the people who are mostly vegetarian but will eat chicken or a burger every once in a while.  Because there are so many varieties of vegetarians, it is hard to classify how many there are in the United States but polls place the number somewhere between 5-13%. 

What are the benefits of having a vegetarian diet?  Many include being more lean, having lower levels of serum cholesterol, having lower blood pressure and decreasing risk of colon cancer. Other benefits include having a diet lower in total fat, saturated fat and cholesterol.  You also reduce your risk of obesity, heart disease and type 2 diabetes.

What concerns are there with being a vegetarian? Because vegetarians are cutting out meat and other animal products, they may be at risk for iron deficiency, insufficient calcium, Vitamin D deficiency, and Vitamin B-12 deficiency.

            To get iron eat: Dried beans and peas, lentils, enriched cereals, whole-grain products, dark green leafy vegetables and dried fruit.

            To get calcium eat: dark green vegetables like broccoli, kale and collard greens.  Also eat foods fortified with calcium such as juice, cereal and soy milk.

            To get Vitamin D eat: Vitamin D fortified foods such as milk, orange juice and cereal, and get a sufficient amount of sun exposure.  You may need a supplement if you cannot get enough in your diet.

To get Vitamin B-12 eat: a Vitamin B-12 supplement.  This vitamin is found exclusively in animal products.

Getting Started  For some, going cold turkey when it comes to making a switch in their diet can be hard.  One way to make it easier is to each week increase the number of meatless meals you eat.  Search on the internet for simple substitutions for ingredients or look up vegetarian cookbooks.  There are many sources out there!

If vegetarianism is something you’ve been interested in trying out, make sure to do your research first so you can be sure to get all the nutrients your body needs.

Sources: 

Digging a vegetarian diet. (2012, July). Retrieved from http://newsinhealth.nih.gov/issue/Jul2012/Feature1

Mayo Clinic Staff. (2012, July 11). Vegetarian diet: How to get the best nutrition. Retrieved from http://www.mayoclinic.com/print/vegetarian-diet/HQ01596/METHOD=print

Vorvick, L. (2013, October 31). Vegetarian diet. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/002465.htm

Wikipedia Authors. (2013, November 4). Vegetarianism by country. Retrieved from http://en.wikipedia.org/wiki/Vegetarianism_by_country 

Picture: http://www.mayoclinic.com/print/vegetarian-diet/HQ01596/METHOD=print

http://letsbraw.blogspot.com/2012/08/how-to-tell-vegan-from-vegetarian.html