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Thursday October 01, 2009

Body image is among the greatest concerns of women during the first year after childbirth. The desire to lose weight and tone muscles in the postpartum period is common concern after child birth in today's society. Weight reduction can be difficult for anyone at anytime, but a mother who is trying to return to her pre-pregnancy weight is also challenged with additional stresses of increased child care commitments, less rest and sleep, household responsibilities, and, possibly, returning to work outside the home. This week's focus is on Health & Fitness Needs During Lactation.

Chronic fatigue is one of the most debilitating symptoms of MS. A nutritious, low-fat breakfast and plenty of complex carbohydrates such as jacket potatoes and brown rice at other meals will help energy levels throughout the day. This can also help to keep weight under control as part of a calorie-controlled diet.

Life's Energy is What You Make it

Anyone who knows the basics of sailing can maneuver their boat to the desired destination, regardless of the wind direction. The ability to adjust the sails appropriately, and the amount of wind, are of far greater importance than the wind's direction.

Winners and achievers in life know how to use all of life's energy -- the tail winds and the head winds -- to move ahead toward goal achievement. Fear gives us the heightened sense of awareness necessary for taking on difficult situations. Challenges give us superb opportunities for learning and growing. Setbacks and obstacles strengthen our resolve and determination. That is, if we decide to take them that way.

You can't control the wind, but you can control how to set your sails. And you can't control what life hands you, but you have complete control over what you do with it. Fear and challenge can blow you off course -- or they can supply the energy to propel you ahead.

It all depends on you.

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"It does not take sharp eyes to see the sun and the moon, nor does it take sharp ears to hear the thunderclap. Wisdom is not obvious. You must see the subtle and notice the hidden to be victorious."
- Sun Szu

Stuffed Chicken Breasts

Makes: 8 servings

Ingredients:

• 4 sun dried tomatoes, dried

• 1 cup frozen chopped spinach, thawed

• 1 teaspoon lemon peel, grated

• 2 teaspoon non/low fat margarine

• 2 tablespoon parsley, minced

• 4 ounce boneless skinless chicken breasts

• 1/2 cup seasoned breadcrumbs

• toothpicks

Direction:

• Prepare sun dried tomatoes according to package directions.

• Chop tomatoes and combine with remaining ingredients, chicken and breadcrumbs.

• Flatten chicken breasts slightly with mallet. Spread equal portions of sun dried tomato mixture over each chicken breast.

• Roll up chicken breasts, secure with toothpicks and roll in bread-crumbs.

• Place chicken in a baking pan and bake at 350 degrees F for 35-40 minutes.

Nutritional Information:

• Serving Size: 1 chicken breast

• Calories: 300

• Fat: 4 g

• Cholesterol: 75 mg

• Protein: 27 g

• Carbohydrates: 40 g

• Fiber: 6 g

• Sodium: 220 mg

Health & Fitness Needs During Lactation

Body image is among the greatest concerns of women during the first year after childbirth. The desire to lose weight and tone muscles in the postpartum period is common concern after child birth in today's society. Weight reduction can be difficult for anyone at anytime, but a mother who is trying to return to her pre-pregnancy weight is also challenged with additional stresses of increased child care commitments, less rest and sleep, household responsibilities, and, possibly, returning to work outside the home. A woman trying to be successful at weight management while breastfeeding will need the support of her family, friends, employer, and medical caregiver.

This article provides preliminary recommendations for diet and exercise programming for breastfeeding women who have the desire and, in consultation with their health care provider, have determined that weight management is necessary.
 

Nutrition during Lactation

Lactation places significant energy demands upon the mother, causing the additional expenditure of more that 500 calories per day. The recommended diet is at least 1,800 calories per day, the minimum recommended intake for lactating women. The food eaten should consists largely of complex carbohydrates, low in fat and sugar, and contains the necessary meat and dairy products to meet minimum safe nutritional intake guidelines (United States Department of Agriculture [USDA]). No effort should be made to deliberately restrict total calorie intake, and women should feel free to eat to satiety when they are hungry but to refrain from becoming overly full.

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