The Pre-Mommy Diet

35 Weeks!!! Nearing the end of this pregnancy and so glad for it! It has been a rough 8 months so far compared to my others.

I came across this article this morning and wanted to post it here as I haven't posted much on pregnancy lately. Some good reminders on what us expectant moms should be eating.

"The Pre-Mommy Diet"

(taken from the Extraordinary Health newsletter)

There seems to be a diet for everyone, including expectant moms. The truth is that there are dietary nutrients that a mommy-to-be shouldn’t come up short on. Some of the big four nutrients for expectant moms include omega-3 fatty acids, vitamin D, calcium and folic acid, known also as folate.
Moms-to-be need more than these four primary nutrients, of course. In fact, demands for healthy protein increase by about 25 grams, as does the need for iron—and that’s just a couple of areas. Nevertheless, here’s a look at some important foods for Mom and the nutrients they provide.
Fatty fish: Fatty fish serves multiple purposes nutritionally. Not only is fish a great source of healthy protein, but fatty fish such as salmon also provides valuable omega-3 fatty acids, vitamin D, tryptophan, selenium, vitamin B3, vitamin B12, vitamin B6, vitamin A, folic acid, phosphorous and magnesium.
Eggs: Eggs really are both incredible and edible. They contain nutrients like omega-3s (especially DHA), vitamin A, iron, protein, calcium, folic acid, B vitamins, zinc and selenium. Eggs are great scrambled, hard-boiled, in a veggie omelet, in quiche or however you want to add them to your diet. They’re easy to make and serve and are budget-friendly, too.
Lamb: Lamb provides an excellent source of vitamin B12 and is also a good source of highly accessible iron and zinc. Zinc, of course, is important for growth and development, since it’s required for cell division, DNA and RNA synthesis as well as protein synthesis. Adequate zinc intake can also support healthy bones in developing babies.
Yogurt and other dairy products: These can provide necessary calcium and vitamin D, which are essential for strong bones and teeth. Probiotic-rich yogurt may have an extra benefit because probiotics can support healthy digestion and a healthy immune system. You can top your yogurt with berries for a healthy breakfast or snack.
Dark, leafy vegetables: Packed with calcium, fiber, vitamin A, vitamin C, folic acid and antioxidants, dark, green leafy vegetables are a must. Spinach, kale, collard greens and Swiss chard top the list, but other green veggies (not leafy) to include are broccoli, green peppers and Brussels sprouts. Nothing beats a healthy green, leafy salad for lunch or dinner!
Berries: These nutritional powerhouses pack an antioxidant wallop, while providing fiber, vitamin C, folic acid and more. Strawberries, for instance, are packed with vitamin C, have fiber, folic acid, vitamin K, manganese, potassium and even some omega-3s. Blueberries and raspberries are excellent food choices, too, for snacking, breakfast or a healthy dessert.
Avocados: Avocados are nutrient-dense foods that contain monounsaturated fats, the antioxidant lutein, folic acid, fiber, vitamin E, potassium, B vitamins and vitamin C. Add some to a green salad or mix up some healthy guacamole to take advantage of this healthy food.
Nuts and seeds: Be sure to go a little nutty with your diet during this time! Walnuts provide omega-3s and almonds serve up calcium. Pumpkin seeds, sunflower seeds and cashews have zinc. Nuts also provide healthy fats. They’re great as a snack or added to top your salad or berries & yogurt.
This may or may not be called a pre-mommy diet. One thing’s for sure, though. If you’re an expectant mom, it’s important to not skimp on the foods and nutrients you and your baby need.

Will 2010-2020 Be Healthier for America?

by Jordan Rubin

Americans didn’t meet many of the government’s health goals from 2000 to 2010. In fact, Americans fared worse with their weight, blood pressure and mouth health. We may be headed for more of the same this decade unless we make intentional changes.
When I read the article on America’s inability to meet many of the health goals the government laid out for it from 2000 to 2010, it reinforced for me the idea that maybe we have this backwards—especially since it doesn’t seem to be working too well for our nation’s population. The final results of how Americans’ health fared during 2000 to 2010 won’t be out until 2011, but the initial indicators aren’t looking so good.
While the government may have good intentions by mapping out some health expectations, the desired outcomes just aren’t going to happen until there’s more personal ownership on the part of Americans. The truth is that, despite the government’s goals, there are more overweight Americans, more salt and unhealthy fat intake, more unhealthy blood pressure levels and more unhealthy mouths than a decade ago.
The Healthy People objectives—which is what the government terms this initiative—were first created in the late 1970s. The purpose? To get Americans to live longer and healthier lives.
This initiative also tried to get more public involvement and to raise awareness that many health problems are preventable. Every 10 years, the U.S. Department of Health and Human Services reassesses its goals and gives a progress report on the previous decade.
It’s been a downward spiral in recent years, though. Less than half (41%) of the goals were met for 1990, while only 24% of the goals were met for 2000. Preliminary data for the 2010 goals indicate that about 20% of the goals were met, according to an analysis by the CDC’s National Center for Health Statistics. When the CDC did the analysis this past fall, only 18% of the goals had been met and our nation actually withdrew from about one-fourth of the goals set.
Here are some of the findings: Healthy People 2010 wanted the percentage of those who were extremely overweight to drop to 15%. In 2000, about 25% of Americans were excessively overweight, but by 2010 about 34% of adults are extremely overweight.
A similar pattern is true for blood pressure. In 2000, 28% of adults had high blood pressure and the Healthy People 2010 wanted to see that number decline to 16%. The most recent government data, however, says that number has crept up to 29%.
Adding to the problem is the fact that, after nearly 30 years, Americans still aren’t well-acquainted with any of the governmental health goals. Also, while the government lays out the goals, it looks to others to somehow find ways to achieve them. Interestingly, the Healthy People initiative doesn’t provide any funding to meet the goals, either.
Regardless of its past track record, the government is developing a new set of goals for 2020. Unless there are changes at the personal level, however, I’m afraid we’ll see even more health goals unmet.
It doesn’t have to be that way, though. You can set your own health goals and make a positive difference in your own personal health. After all, that’s really where it starts—with you.