Five tips to love your body boost self esteem

5 Tips to Constructing a Better Body Self Esteem:  Certified Nutritionist and Personal Trainer Celebrates Bodies

This is an all-too familiar scenario for 99% of us:
We stand in the mirror and sigh, feeling inadequate.
We look at the number on the scale and say, “If I lose just ten more pounds, I’ll be just right.”
We don’t buy that pair of pants we love because we want to lose five more pounds or go down a size.
We put off today because we think we’ll be better tomorrow.

It’s no wonder. We are bombarded by images of “perfection” every single day. Advertisements, movies, TV shows, billboards, phamaceuticals … all form part of a billion-dollar industry that promotes body anxiety and hate. We are taught to feel shame. And both men and women buy into it.

Health, nutrition, and fitness aren’t punishments for eating and having love handles. In fact, they are ways to celebrate the beautiful bodies we have … we all have! The only way we can truly work toward healthier bodies is to have a healthier way of thinking about and viewing our own bodies and health.

Celebrate your body!

This celebration is not an overnight change of chip, but a systematic re-programming of the way we view our beauty and bodies. I know it’s easy to fall into old habits of putting yourself down. But not today. Start today with a celebration. Start today being positive about who you are today, not who you will be a year form today. Here are five tips to help you start to recognize what a beautiful, amazing body you have and start to celebrate your own beautiful you.

1. Positive Breeds Positive: Look at yourself and write down five things you love about your body. Then add each week to the list. Keep this list VISIBLE (perhaps in your closet or on your bathroom mirror). Read it out loud. And see the beauty in you others already see.

2. Beauty is the Whole Package: Take a moment and think about what makes you smile, feel good. It’s usually when you’re doing something you love – when you’re connected to something that goes way deeper than how you look. Now, repeat. And remember that when you feel that joy, it shines through your exterior as well. Beauty is a state of being, not a state of body.

3. The Golden Rule Applies to You: Do unto others (say unto others) … this applies to you first and foremost. Be kind to yourself. Treat yourself with the utmost respect, in word and action, and replace every negative with three positives. Just as you wouldn’t tear down your daughter, neighbor or friend, you need to be your best friend. (This also applies to “jokes” and “put downs” said in light.) Today is the day you begin to speak beautiful to yourself.

4. Put Down the Magazines; Turn off the TV: Time to step into the real world. The media do not mirror the reality of the American woman and her body. The average American woman is size 14 (not 4, 6, or 8). Look around you when you go to the café, the mall. Don’t criticize the bodies, but take a look at the variety of shapes, sizes, height of all the people you see. All of these different bodies have unique beauty not usually reflected in the media. Be selective in what you want to see. A wonderful celebration of the uniqueness of everybody is The Butterfly Circus (http://thebutterflycircus.com/short-film/).

5. Use Your Body: To celebrate your body, you have to use it and appreciate its gifts. You don’t need much exercise to reap the benefits http://www.maryjanedetroyer.com/exercise-wonder-drug-new-york-city-certified-personal-trainer/ that have little to do with how you look, instead how you can feel.
Have you sat down to think about what a phenomenal machine your body is? How it moves? How you breathe? How your skin heals after a scratch? These are the things to celebrate.  We cannot necessarily change the way the media portrays bodies, but we can change the way we view, and treat, our own bodies. Exercise, nutrition and health aren’t punishments for how we look, instead celebrations of what our bodies are capable of.



LOVE. YOUR. BODY.

RECOMMENDED WEBSITES:
Endangered Bodies (www.endangeredbodies.org) is a global initiative that challenges the media, fashion industry, pharmaceutical industry and more to stop turning women against themselves.

Dove (http://www.dove.com/us/en/stories/campaigns.html) is one of the first international companies that celebrates the variety of women’s bodies, ages, colors, ethnicities, being a mirror to a spectrum of sizes and a catalyst for change in the industry.

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Exercise wonder drug New York City certified personal trainer

Certified Personal Trainer Shares the Most Effective Prescription on the Market: Exercise is a Wonder Drug!

According to a 2015 article in The Chicago Tribune http://www.chicagotribune.com/business/ct-us-prescription-drug-spending-2015-20160414-story.html, a report from IMS health estimated that in 2015 Americans spent $309.5 billion dollars on prescription medication.  US drug spending is about 40% of all drug expenditures worldwide. This has to do not only with the fact there are more medicated people in the United States, but also because Americans have higher drug prices.
With pill bottles stacked high and bills even higher, I imagine that if any scientist could discover an inexpensive wonder drug to improve health – whether it be diabetes, rheumatoid arthritis, or depression – it would hit the headlines.

Well, it has hit the headlines, and did most recently (albeit tucked in the health pages of The New York Times http://www.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html?_r=0 ) last month. This wonder cure does exist. And it’s called exercise.

Okay. I can hear you groan. But wait a minute. Just hear me out. As a certified personal trainer in New York City, I’ve worked with clients of all backgrounds. When people hear “personal trainer” they imagine professional athletes, actors and top models. In fact, most of my clients have been referred to me by doctors to help them with chronic pain, back pain and rheumatoid arthritis. I work with clients trying to get in shape post-stroke or heart attack. I work with clients who have Type II Diabetes. I work with older clients determined to stay strong and independent, teenagers struggling with their relationships with their food and bodies, pre-natal and post-natal mothers who want to give their babies a healthy head start on life. The best part of my job is guiding people toward a healthier lifestyle, strength, and fitness and watching as they are able to cut back on their prescription pills.
Exercise is the wonder drug. Here is what it does, specifically, for some of our most common health problems in the United States.

• Diabetes http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html?referrer=https://www.google.com.co/ :  In the short term, exercise lowers blood glucose by increasing insulin sensitivity. Also contracting muscles allow your cells to take up glucose and use it in your cells.  In the long term, exercise can lower your A1C.

• Heart Disease https://www.acsm.org/docs/current-comments/exercise-for-persons-with-cardiovascular-disease.pdf?sfvrsn=6 : Exercise lowers your resting blood pressure which, in turn, reduces the heart’s workload. Anginal symptoms can be alleviated. Regular exercise also increases the body’s ability to take in and use oxygen.

• Chronic Pain (Rheumatoid Arthritis, Back Pain, Fibromyalgia etc.): Harvard School of Health http://www.health.harvard.edu/blog/treating-neck-pain-with-a-dose-of-exercise-201112123928 says “there is mounting scientific evidence for the role of stretching and muscle strengthening in treating people with neck and shoulder pain.” Moreover, studies show that exercise improves aerobic capacity and strength in patients who suffer from debilitating conditions like rheumatoid arthritis and fibromyalgia.

• Depression and Anxiety http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 : Exercise releases neurotransmitters, endorphins and endocannabinoids, reduces system chemicals that compromises the immune system and increases the body temperature. All of these things have a physiological calming effect on the body. A Harvard Health study http://www.health.harvard.edu/mind-and-mood/exercise-and-depression-report-excerpt  found that “exercise’s effects lasted longer than those of antidepressants.”

I’m not saying that we can all start jogging and give up our medication. Prescription medication is necessary for many illnesses. That said, the effects of exercise go way beyond looking great in a bikini. The real reason I love to exercise and love to share that with my clients is because exercise is the key to getting healthier. It is a wonder drug of sorts. And the best part is you need relatively little to boost your immune system, strengthen your body and feel better. Just 30 minutes a day, five days a week, can get you on the road to good health and, hopefully, less medication.

Instead of fretting about how you’re going to run the next mudder, walk to your grocery store, to work, or take an after lunch walk before heading back to the office. Dance, garden, play soccer in the park with your kids, even vacuuming the house while listening to up-beat music can get your heart rate between 110 and 140 beats a minute. Get moving and feel better!

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5 tips to boost employee engagement in summer months

5 Tips on How to Keep Production Up When Your Employees Are in the Summer Slump: When Dreamy Summer Days Become an Employee Engagement Nightmare

It’s hot. Every theater has released its mega blockbuster film. There’s a new feel to the air – the sounds of kids’ skateboards humming down sidewalks, buzz about the latest vacation plans, and the quiet of the office as people take their yearly leave.

At work, the adrenaline from setting yearly goals is starting to wear. And employees are hitting that mid-year summer slump.  It’s not just a feeling. It’s reality. The summer slump affects production, project turnaround time, absenteeism, and focus.

Many organizations chalk up the summer slump to being a necessary evil. They ride it out until fall hits and production surges.  But with these 5 tips, you might just keep your employees motivated and engaged during those lazy summer months.

1. Be Flexible: Camping trips, long weekends, morning swims with the kids … many employees are juggling kids and work. Find ways to work summer into work. Allow employees to come in late on a Monday or leave early on a Friday. Create a kid space in the meeting room for those whose babysitter has cancelled at the last minute. Summer can be a logistical nightmare. Work with your employees’ personal and professional needs.

2. Set Short-Term Goals: There’s a nagging summer feeling like nothing is getting done. By setting short-term goals, your employees can feel progress by working on immediate goals with measurable results. Have employees set their own summer goals (daily, weekly, monthly) to keep them motivated.

3. Make Play Part of Work to Give Your Employees Summer http://www.custominsight.com/blog/employee-engagement-staying-creative-engaging-perks.asp : With long summer daylight hours, make time for after-office hikes and excursions, or join a softball league.  Encourage employees to leave the office during the day for a picnic lunch. Set up picnic Thursdays at the park! Take an employee trip to the ice cream store. A local engineering firm in Gardnerville, Nevada connected with a local sporting goods store and offered employees free kayak rentals, hiking excursions, and backpacking gear rentals. Employees spend weekends and evenings in the outdoors, experiencing a great summer with their families, at virtually no extra cost to the employee.

4. Rewards, Incentives and Promotions: Traditionally, all the big events and promotions happen at the end of the year. Mid-year rewards and promotions and incentives can be just as effective. Consider conducting mid-year reviews, not as something to hold over employees’ heads but as an opportunity to adjust work and goals during the slower months. Have a strategic reward program for employees who meet goals. Express gratitude for work well done.
http://www.custominsight.com/blog/improve-employee-engagement-cultivate-gratitude.asp

5. Gear Up to Learn and Motivate: Take advantage of the summer lull to start Tuesday afternoon trainings. Hire an intern – just graduated and eager to change the world and work hard. Make connections with the local college or business council to provide classes at a lower cost to employees. Have TED talks on in the board room for employees to go in and get motivated.
Summer is inevitable. The slump isn’t. Get employees engaged and motivated with these five simple tips to keep production and engagement up.

Have a great summer!

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Five tips to celebrate men’shealth week new york city certified nutritionist personal trainer

Five Tips to Better Men’s Health: Celebrate National Men’s Health Week by Making Health, Fitness and Nutrition a Priority in the Lives of the Men We Love

June 13 – 19 we celebrate National Men’s Health Week, and I bet there’s someone in your life that you wish would take better care of his health. Heart disease and cancer are the two leading causes of death in men of all races, and though there are some factors out of our control – genetics, race, ethnicity – many of the health problems that ail men can be avoided.

With the spotlight on our favorite dads, grandpas, uncles, brothers, neighbors, teachers and sons this week, I am going to give you five simple tips to get the men in your life to lower their risk of Type II diabetes, heart disease, high blood pressure and some kinds of cancer. Ready to get healthier (and sexier)?

1. Get Your Zs. Lack of sleep doesn’t make us just crabby http://healthysleep.med.harvard.edu, but it is also related to long-term health problems including diabetes, heart disease, and high blood pressure.  Poor sleeping habits are almost as bad as poor nutritional habits. Make getting a good night’s sleep a priority for the men in your life with these simple steps:

a. Don’t take long naps during the day. Keep them short, and to the point!

b. Avoid caffeine, nicotine and alcohol close to bedtime. 

c. Don’t fill up right before bed. Eat a couple hours before you’re ready to sleep.

d. Keep work out of the bedroom. Avoid working on the computer, watching TV, or doing anything over-stimulating in the bedroom. Associate the bedroom with sleep.

e. Train your body to get ready to sleep. Like any exercise or nutrition regime, you can train your body to click into sleep mode with deep breathing exercises, stretching, a warm shower … find a routine and stick to it.

2. Drop 5 – 10% of Your Body Weight, Look Great, and Lower that Blood Pressure: Belly fat kills, increasing your risk of heart disease. Move, move, move. 

http://www.maryjanedetroyer.com/personal-trainers-nutritionists-nyc-national-physical-fitness-month/  Just by making movement a mindset, within a few weeks, your body will shed unnecessary pounds, build muscle, look sexier and be healthier. Make getting exercise, even if it’s just a little each day, a priority. And what better way to celebrate dads, uncles, grandpas and sons than finding ways to move together? Ride bikes, hike, take a walk after dinner, play ball at the park, take the stairs. This is time well spent both moving and sharing!

3. Sizzle With Zinc: Zinc is one of those often-forgotten power nutrients. Great for both men and women, Zinc has a particular function to keep men sizzling hot. It can make your skin look radiant, boost your immune system, and help maintain a healthy prostate, erectile function and fertility. Zinc is in! Spinach, asparagus, mushrooms, lentils, pumpkin seeds, quinoa, oats and more … are all rich in zinc. Find ways to incorporate Zinc into your diet.  

4. A Beautiful Smile Means Great Health: An Apple a Day … and Doctor/Dentist Each Year. Get your prostate checked. Know your blood pressure. Get your sugar levels checked and all the in-betweens to stay on top of your health. Smile! Keep your teeth healthy! Oral health is an indicator of your overall health. http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475  Keep your pearly whites pearly white with these tooth-healthy summer snack ideas. http://www.maryjanedetroyer.com/5-nyc-nutrition-tips-to-smile-friendly-summer-snacks/

5. Lower your risk of cardiovascular disease, heart attack and stroke: “Don’t worry. Be happy.”  Yeah. Right. We live in a world of stress. New York City moves at super-sonic speed, and everybody wants something right now. During a surge of stress, our bodies release cortisol to help us manage our cave-man fight-or-flight reaction, boost our immune system, and get us ready for battle. Chronic stress, though, causes the body to flood with hormones and chemicals that never level out later. This can weaken your immune system over time. So, instead of completely avoiding stress (which is impossible), it’s impor

tant to learn your triggers and manage stress with exercise, meditation, moments where you can disconnect, getting the rest you need, and making your health and nutrition a priority.

Fitness, nutrition, great sleeping habits, prevention and finding ways to recognize stress triggers and deal with them are five ways to keep the men in our lives healthy. Wishing all the fathers, step fathers, uncles, cousins, brothers, grandfathers, teachers, coaches and all the men who make a difference in the lives of our children a happy, healthy Father’s Day.

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Prevent a stroke with 4 simple tips new york city certified dietitian

Prevent A Stroke Today With These 4 Simple Lifestyle Changes: New York City Certified Dietitian Teaches Clients to Take Control of Their Health

Contemplating the possibility of a stroke is terrifying. 

According to the American Stroke Association, every 40 seconds someone suffers a stroke. In the time it will take you to read this blog, approximately three or four people will have experienced a stroke. (More alarming is that every 4 minutes, someone dies from a stroke, making it the 5^th leading cause of death in the United States.)

Almost all of us know someone who has had a stroke. Considering that 800,000 people in the US alone suffer from a stroke (www.cdd.gov/stroke) , annually, it’s not surprising. Just seconds of a stroke can change our lives and the lives of the ones we love dramatically …  forever.

But when we replace terror with education and take control of our health, we can prevent, treat, and beat a stroke www.strokeassociation.org .

May is stroke awareness month, and knowing how to prevent strokes (as 80% are preventable) and recognizing when someone is having a stroke are two ways I want to help educate and, hopefully, prevent you or someone you love from experiencing a stroke. Moreover, just by sharing the warning signs http://www.strokeassociation.org/STROKEORG/WarningSigns/Stroke-Warning-Signs-and-Symptoms_UCM_308528_SubHomePage.jsp , and thinking  F.A.S.T. (F.A.S.T.: Face drooping. Arm weakness. Speech difficulty. Time to call 9-1-1.)   you can act quicker, getting yourself or someone you know or love the treatment she needs as soon as possible. Time is everything when someone suffers a stroke.

As a certified dietitian in New York City, many of my clients come to me because they want to take control of their lives again. And they can. You can! There are things you can do, changes you can make in your diet and lifestyle, to prevent a stroke (regardless of family history!).

1.       Lower Hypertension in as Little as Two weeks: Get heart healthy. http://www.maryjanedetroyer.com/best-nutritionist-personal-trainer-advice-healthy-heart/ : High blood pressure is the open door to stroke (doubling or quadrupling your chances http://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke).  Change your diet to the DASH http://www.maryjanedetroyer.com/high-blood-pressure/ diet, filled with vegetables, fruits, and other tasty options, which has been proven to lower blood pressure significantly in as little as two weeks.  Learning to control hypertension through dietary changes can lower your risk by half!

2.       Cut Your Chances of Having a Stroke in Half: Quit Smoking and Drink in Moderation.  It’s never too late, as the body’s ability to mend and heal is phenomenal. Cigarettes thicken your blood and increase plaque buildup in your arteries, accelerating clot formation. Within a year, the excess risk of heart attack, stroke, and heart disease will plummet to less than half of a non-smoker.  As for alcohol, studies have shown that one drink per day can actually help with hypertension (think of those lovely French dinners with red wine.) But after one drink, your risks skyrocket. So put away the cigarettes and keep drinking to a minimum.

3.       Shave off Ten Pounds And Walk Your Way to Health: Stay fit. Exercise and keep your weight down. Right now, the United States is in the midst of an obesity epidemic. By just losing ten pounds, you can significantly lower your chance of stroke. (http://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke . Make small goals to get healthy. 

Don’t focus on the scale or the numbers http://www.maryjanedetroyer.com/registered-nutritionist-certified-personal-trainer-bmi/ ,instead focus on your health. Make movement a mindset http://www.maryjanedetroyer.com/12-nyc-personal-trainer-tips-to-stay-active-in-winter/.  Independent of helping you maintain a healthy weight, exercise can lower blood pressure, increase the level of high-density lipoprotein cholesterol, and improve the overall health of blood vessels and heart. Work your way up to exercising five days/week, thirty-forty minutes each time. 

4.       Reduce Your Risks Through Education and Screenings: Make sure you are checked for diabetes, heart irregularities. Get your blood pressure checked. There are some things we can’t control: race, age, gender, family history. But by being aware of having higher risks, we can make sure we take extra care to make healthier choices and ask for stroke screenings when we have a checkup.

Education is the first step toward prevention.  You can take control of your life and reduce your chances of stroke in half by making some simple dietary and exercise changes. 

By making some changes in our lifestyle, whether it be walking to the grocery store every day instead of driving, or reducing our salt intake, we’re on the right path toward a healthier heart.  Today is a great day to take control of your health and reduce your risk of suffering a stroke.

Websites for more information about prevention and treatment:

Stroke.org http://www.stroke.org/stroke-resources/raise-awareness-stroke/national-stroke-awareness-month/resources#images

American Stroke Association 

http://www.strokeassociation.org/STROKEORG/AboutStroke/AmericanStrokeMonth/American-Stroke-Month_UCM_459942_SubHomePage.jsp

National Stroke Association
http://www.stroke.org/about-us

CDC http://www.cdc.gov/stroke/

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7 exercise tips for expecting parents certified personal trainer new york city

7 Exercise Tips for Expecting Moms (and Dads) from Certified Personal Trainer in New York City: Keep Fit and Healthy

Last week I discussed how to satisfy those pregnancy cravings with healthy options to incorporate must-have nutrients in your diet while expecting. This week, let’s talk exercise.

As you know, pregnancy is divided into three periods – approximately 13 weeks each. The periods mark specific development times in your baby and physical changes in the mom.  During the first 13 weeks, a baby’s body and organ systems start developing. Though not much weight is gained during the first trimester, many moms feel pretty rotten – exhausted and nauseous.  During the second 13 weeks, babies start to grow skin and hair. A heartbeat can be heard. And Mom’s start to feel the strain of carrying a baby on their lower backs and legs. Leg cramps are common in pregnant women. In the third trimester the baby’s growth is lightning-speed.  Moms are feeling the pressure of the baby on their bladders, have trouble sleeping, may start to swell in their extremities, and experience shortness of breath and hemorrhoids. Those are just the physical aspects of pregnancy, not to mention the excitement, stress, and feelings of being completely overwhelmed combined with overjoyed.

I know. You’re so swollen, you feel like you’re sloshing. You might be tired, have back pain, and feel more penguin than panther. Some women, though, hit a second-term high and feel invincible with energy through the roof. No matter where you fall on the spectrum, finding time to fit exercise into your pregnancy world is healthier for you (both physically and emotionally) and that beautiful baby you’re carrying. (Always, always check with your health care provider before beginning any new exercise regime or program while pregnant.)

The benefits of exercising while pregnant include: helping maintain your muscle tone and strength (as muscle tone can be lost during pregnancy), increased energy and immunity, preparing your body for labor, keeping stress levels down (exercise boosts levels of endorphins and serotonin), and helping you sleep better. There is research to support that babies born to mothers who exercise throughout pregnancy tolerate the stress of contractions better and have less complications during later labor and delivery.

I work with many pre-natal women in my New York City practice, and here are 6 exercise tips I’ve found to be successful for expecting parents:

1.       Make it a Family Affair: Exercise with your partner and kids (if you have older kids). Having to be accountable to one another will help motivate and keep each other on track!

2.       Listen to your body: If you’re hurting, stop. Don’t exhaust yourself. Keep in mind, you’re building another human being. That’s a lot of work. So, make sure you listen to your body before starting any exercise.

3.       Keep fluid intake up: During pregnancy, you need to boost your water intake to 12 – 13 glasses a day. This will help prevent hemorrhoids, constipation, cramps, and keep urinary tract infections at bay. If exercising, you’ll need to drink even more to reduce core temperature during exercise and to replace fluid lost during exercise.

4.       Low-impact exercises: Swimming, walking, yoga … all of these are low-impact exercises that keep you fit without straining joints. Avid runners can continue to run during pregnancy, but if you’re not a runner, now’s not a time to start. Swimming is particularly fantastic because, later in the pregnancy with more weight gain, it’s a relief to be weightless in the water.

5.       Pelvic floor exercises: Pelvic floor muscles run from your pubic bone, at the front, to the base of your spine. They support the bladder and sphincter (www.nhs.uk).  During and after pregnancy your pelvic region takes a blow. In turn, you might experience mild stress incontinence, discomfort, and feel … loose.  Kegel exercises are the best way to strengthen the pelvic floor muscles.

a.       Find the right muscles: When you’re doing Kegels, you shouldn’t tighten your buttocks or thighs. Pelvic floor muscles are the muscles that stop urine when you’re going to the bathroom.  (Though don’t do Kegels while urinating, as this could increase your risk of a UTI because you might not empty your bladder completely) (www.mayoclinic.org).

b.      Practice: Initially begin contracting your muscles for short periods of time. Build up and try to tighten for five or ten seconds.

c.       Repeat: Try to do this three times/day. At least ten repetitions. Build up to more. (Do them while watching TV!)

6.       Dance and Aerobics: It’s perfectly okay to get your heartbeat up. If you go to dance or aerobic classes, make sure your instructor knows you’re pregnant, and keep exercises low-impact.  When in doubt, sign up for classes that are designed for pregnant women, specifically. This is a great way to meet expecting Moms as well.

7.       Weight Training: Many pregnant women are surprised when I recommend a solid weight-training routine. Weight training is a great way to hold on to muscle during pregnancy. It can keep the core, back and abdominal, muscles strong to support the growing fetus. It also can prepare a strong upper back and legs for the mom for lifting and nursing after delivery.

Finding time and energy to exercise while pregnant can be a challenge.  The benefits of exercising and keeping a healthy exercise habit while pregnant are beneficial to both you and your baby. Again, we’re not running marathons here. Here are some book recommendations with practical examples, photos,  and solid explanations for the positive changes you’ll experience as an expecting mom with exercise.

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Certified dietitian Nyc five nutritious pregnancy foods and tips

Certified Dietitian NYC Pre-natal Nutrition Advice: Healthy, Nutritional, Vitamin-Packed Snacks for All Pregnancy Cravings

Pregnancy is strange.

Certainly it’s miraculous. But ask any woman, and she’ll probably tell you it’s uncomfortable, exciting, daunting, terrifying, painful, overwhelming, nauseating, exhilarating. And, most definitely,  it’s … strange. First a woman grows an organ – the placenta . Then she grows another human being.  It’s the ultimate in awesome biology and chemistry and whoa!

Add the “opinionmeter”, that doesn’t have an off switch, in which anybody who sees a woman with a baby belly is an expert on what she should eat, how much weight she should gain, what vitamins she needs, the baby needs … and pregnancy becomes incredibly confusing as well. Just Google pregnancy, and you’ll get millions of sites with “perfect advice.”

There is no universal advice for anything. And before you change your diet in any radical way, please consult with your obstetrician to make sure whatever you’re doing will be helpful and healthy. Consider making an appointment with a certified dietitian who specializes in working with pre-natal and post-natal moms to help you meet your calorie and nutrition needs during pregnancy.

That said, all pregnant women need food – healthy foods that satisfy hunger and boost energy, keep acid reflux and indigestion at bay, and provide vitamins, minerals, and nutrients that both mom and baby need.

Here are my 5 favorite pregnancy foods and nutrition tips to quench those pregnancy cravings! They are quick, inexpensive, healthy and, most importantly, delicious.

1. Potato chips: Sometimes we just get the munchies, and grabbing a bag of store-bought chips packs  a high-fat, high-sodium punch.  Replace potato chips with oven-baked sweet potato chips or kale chips http://www.maryjanedetroyer.com/baked-kale-chips/.   Roasted pumpkin seeds and toasted almonds are a great way to curb the potato chip crave and add protein to your day.
   
2. Sweets: Ahhh … now it might feel like it’s the time to indulge. But high-sugar foods can leave you low on energy and add empty calories to your diet. Replace store-bought cookies with pumpkin bran muffins http://www.maryjanedetroyer.com/pumpkin-bran-muffins-recipe/. Make a batch and freeze them to keep them fresh. These low-sugar, high-fiber muffins hit the spot when it comes to curbing the sweet-tooth crave (replace the pumpkin with carrots and zucchini if you’d like). If you’re in a rush and don’t have time to bake, replace cookies and cakes with cut-up fruits and berries with a dollop of vanilla yogurt. Mango, papaya, strawberries, kiwi. Sprinkle with brown sugar for this sweet indulgence.
   
   
3. Acid reflux and indigestion: When your esophagus is on fire, nothing sounds good. Oftentimes, women who are taking pre-natal vitamins have a tough time with the high-iron content in the vitamins. Always discuss any discomfort with your obstetrician. To ease the indigestion try these tactics: eat smaller portions, sip on liquids, and stand up or sit up after eating. Also, instead of just slashing foods from your diet, listen to your body. When does your indigestion flare up? There are no universals, and it’s important to respond to what is happening to your body instead of automatically taking foods out of your diet.
   
   
4. Up the protein: During pregnancy, women need 10 grams more protein  in their diets daily, so find creative ways to introduce proteins into your snacks. Instead of just eating an apple, add cheese slices to it.  Add boiled eggs to tuna fish. Cook lentils and add them to your salads.  Dip celery or carrots in peanut butter or hummus for a high-powered protein snack.  Edamame with sea salt is a perfect evening snack when you’re ready to put your feet up and watch a movie.  Make a black bean, cheese quesadilla for a high-fiber, high-protein afternoon snack. All of these healthy alternatives boost your protein and quench the cravings.
   
5. Breakfast cereal: Starting the day with a healthy, nutritious charge is critical. And we need things fast and easy. Cereal aisles have up to 130 different brands of cereals all touting their nutritious values. “Why not reach for America’s original breakfast cereal, Kellogg’s Corn Flakes? Each serving has a reasonable 2 grams of sugars and only 100 calories. But wait: it’s made from refined grain, so it delivers little dietary fiber (1 gram) and is considered high-glycemic.” (Breaking the Fast, Harvard Health Letter, www.health.harvard.edu).  That doesn’t mean we can’t eat cereal, but we should be aware of what they may have in excess (sugar and salt) and what they may lack (fiber). Look for fortified cereals with folate (a pregnancy must). But there are other options for breakfast when you’re short on time? Try overnight oats http://www.maryjanedetroyer.com/overnight-swiss-oats-fruit-recipe/.
   
    All you need to do is get up and serve. Low-fat yogurt smoothies are delicious. Dump a cup of low-fat yogurt in the blender with your favorite berries, banana, and blend. Top with almonds or granola for a power breakfast.  And lunch for breakfast? A grilled cheese sandwich with whole grain bread and mozzarella cheese is a quick, delicious way to start off your day.

Being mindful of what you’re eating while pregnant will also help you form healthy habits that will stick throughout your life. For those moms-to-be out there, I wish you a healthy, nutrient-packed pregnancy. 

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