January 2010

Cowboy & Wills

Thursday, January 28, 2010 by Jeannie Fleming-Gifford

I just finished reading the book "Cowboy & Wills" by Monica Holloway: www.amazon.com/Cowboy-Wills-Story-Monica-Holloway/dp/1416595031/ref=sr_1_1.

These days, I'll admit that I don't read many books that have more words than pictures. I am reading this book for a review I am writing (I most often write about munchkins and animals). As a parent and animal lover, it was a book that I couldn't put down.

As for the book, it's about a little guy named Wills.  Wills has been diagnosed with high-functioning autism (www.aap.org/healthtopics/autism.cfm). Through the 276 pages, you'll learn alot about Wills, autism and the impact of animals, specifically a Golden Retriever named Cowboy, in Wills' life.

Autism is kind of a scary word to me. What about to you? What do you know? What do you want to know?

The most recent autism rates indicate that approximately 1 in 100 children (that's 10%) will be diagnosed with an autism spectrum disorder.

There's much unknown to me and it seems researchers too, especially when it comes to what this means to a child's development and the ability for a child to reach their full potential. Signs and symptoms of autism? Check out this: www.cdc.gov/ncbddd/actearly/pdf/parents_pdfs/AutismFactSheet.pdf.

Also of recent interest, is this research summary report and its findings of rates of autism associated with what neighborhood families live(d) in: http://www.ucdmc.ucdavis.edu/mindinstitute/newsroom/newsdetail.html?key=3479&svr=http://www.ucdmc.ucdavis.edu&table=published.  Check out the conclusions of the study. If nothing else, it's interesting food for thought.

Now, back to the book. What I can tell you is that I gained some insight which made autism not quite as scary. There are many factors that we as parents cannot control in our child's development. Perhaps autism is one of them.

What we can control is one of the wonderful outcomes of this book. We can control many of the opportunities, interactions and experiences that will affect our child's development. We can (for the most part) control the resources which may best meet their needs.

Oh, and if you are going to read the book, do have a few tissues handy.

Like all rides that are worthy, there's sweetness and sadness - but in the end, hopefully you'll be glad you made the trip.

Happy reading!

 

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Planning Family Shape Up Challenge – Week 2 Fitness Assignment

Monday, January 25, 2010 by Helen Golden

You're back. Well done! You've made it through the first week and are already starting to notice the benefits. You should be feeling more energetic, and ready to continue your fitness journey into 2010.

This week we are going to ratchet-up your exercise program quite a bit. I've taken the liberty to draw up a weekly schedule for you below. This prescription calls for a balance of exercise and recovery. It is really important that you build recovery into your week because your body gets stronger during recovery, not during your actual workout.

As with most things in life, it is the quality, not just the quantity of exercise that counts, so it's important to listen to your body. If something is painful, stop doing it. If you are feeling extremely tired one day, either take it easy, or rest completely and do your workout on another day.

To quote Nike, "Just do it".

Monday

The Planning Family Shape Up Challenge Workout described below: - either hit the gym or save some time and workout at home. Take short breaks in-between the exercises and do 10 to 15 reps of all the resistance moves.

Tuesday

After warming up for 5 to 10 minutes, take a brisk walk, do step-ups or cycle (indoors or out) for 20 minutes. Cool down and stretch for an extra 5 to 10 minutes.

Wednesday

Rest day. No matter how excited you are to get fit, recovery days are an integral part of your fitness regime.

Thursday

Repeat Monday's assignment.

Friday

Rest day

Saturday

Repeat Tuesday's assignment.

Sunday

Rest day

The Planning Family Shape Up Challenge Workout

The Warm-up

Calf stretch:

Stand facing a wall with your right foot close to the wall and your right knee bent. Place your hands flat against the wall at shoulder height. Now stretch your left leg out behind you as far as it will go and lean towards the wall without lifting your toes or heel off the floor. Hold for 10 to 30 seconds and relax. Switch legs.

Quad stretch (front of thigh):

Stand with your right hand pressed against a wall or the back of a chair. Bend your left knee and bring your left heel up to your bottom, grasping your foot with your left hand. Your back should be straight and your shoulders, hips and knees should all be in line. Hold for 10 to 30 seconds. Switch legs.

Hamstring stretch (back of thigh):

Stand up straight and place your right foot onto a table, bench or chair so that your leg is almost parallel to the floor. Move your hands slowly down your right leg towards your ankle until you feel tension on the underside of your thigh. Try to lean forward from the hips, keeping your back straight from the tailbone to the top of your head. Hold for 10 to 30 seconds. Switch legs.

Exercise Routine

Squats (work the legs and bootie)

1. Stand up straight with your arms at your sides.
2. Keep your feet shoulder-width apart and your head up. There can be a slight arch in your lower back.
3. Slowly bend your knees while pushing your bum out as though you are about to sit down. Keep lowering yourself down until your thighs are almost parallel to the floor. Make sure your weight is on your heels so your knees don't extend over your toes.
4. Tighten your thighs and buttocks for more of a challenge.
5. As you come back up to a standing position, push down through your heels. Repeat 10 to 15 times.

 

Lunges (work the thighs and bottom)

1. Stand with your back straight and feet together (you may hold light hand weights if you're advanced).
2. Inhale as you take a big step forward, landing with the heel first. Bend the front knee no more than 90 degrees.
3. Keep your back straight and lower the back knee as close to the floor as possible. Your front knee should be lined up over your ankle and your back thigh should be in line with your back.
4. Exhale and push down against your front heel, squeezing your buttocks tight as you rise back to a standing position. Repeat 10 to 15 times. Switch sides.

 

Abductor (works the outer thigh)

1. Lie on your right side on the floor supporting yourself on your right elbow. Place your left hand flat on the floor in front of your chest.
2. Bend your lower knee. Straighten your upper leg and hold it parallel to the floor.
3. Inhale. As you exhale raise your straight leg about two feet in the air for a count of two. Keep your toes and knee parallel to floor. Don't be tempted to lift leg too high - you'll work the wrong muscles.
4. Hold the position for a few seconds then return slowly to starting position.
5. Repeat 10 to 15 times. Switch sides.

 

Adductor (this works the inner thigh)

1. Lie on your right side on the floor, supporting yourself with your right elbow. Place your left hand flat on the floor in front of your chest.
2. Start with both legs straight, then bend the upper leg at the knee and bring it forwards in front of you, resting your foot lightly on the floor.
3. Flex the toes on your right foot (the straight leg) and point them towards your knee. Inhale.
4. As you exhale raise the straight leg as high as you can, while keeping your hip on the floor and the inside of your thigh facing towards the ceiling. Concentrate on your inner thigh as you hold the position for up to five seconds. Slowly lower as you inhale.
5. Repeat 15 to 20 times. Switch sides.

 

One arm rows (these work the back)

1. Stand with your left leg one pace in front of you, bent at the knee, and with your toes pointing forward.
2. Stretch your right leg out behind you, toes also pointing forward.
3. Rest your left elbow or forearm on your left knee and inhale.
4. Hold a weight in your right hand and make sure your arm is straight and hanging down so that your palm faces your thigh. As you exhale, raise your right elbow up but no higher than your back.
5. Keep your shoulders parallel to the floor and do not turn your body. Lift your elbow for a count of two seconds. As you inhale, lower your arm back down to the count of four seconds.
6. Repeat 20 times. Switch sides.

 

Chest press (works the chest)

1. Lie down on a bench with your feet resting comfortably on the floor. If you don't have a bench, you can use a step or just lie down on the floor with your knees bent, feet flat on the floor.
2. Extend your arms overhead, shoulder-width apart, palms facing your feet, so that the dumbbells (or cans of beans or small bottles of water) are positioned directly above your face and over your shoulders.
3. Gradually lower the weights out to the side until they're slightly above your shoulders. Your elbows should be bent at about 90 degrees.
4. Push the dumbbells up with an arcing motion until they're back in starting position.
5. Repeat 10 to 15 times.

 

Push-ups (works the chest)

1. Kneel on the floor on all fours. Bend your arms and drop your chest forward and down towards the floor and inhale.
2. Keeping your legs in the kneeling position, exhale as you push yourself up using your arms. Control the move by counting to three on the way up.
3. As you push up, tighten your stomach muscles to take pressure off your back. Hold for a second.
4. Repeat 20 times.

 

Lateral raise (works the shoulders)

1. Take a dumbbell in each hand and hold them by the sides of your body, palms facing inward.
2. Stand with your feet shoulder-width apart, knees slightly bent. Don't lean backwards.
3. Raise your arms up and out to the sides until they are parallel to the ground, then lower them back down.
4. Repeat 10 to 15 times.

 

Bicep curl (works the arms)

1. Stand with a dumbbell in each hand, arms by your side, elbows tucked in, palms facing out and feet shoulder-width apart.
2. Keeping your elbows stable, raise the dumbbells towards your shoulders and then bring them slowly back down. Keep the move slow and controlled and concentrate on your bicep muscle.
3. Repeat 10 to 20 times.

 

Standing Triceps Extension (works the back of the upper arm)

1. Grasp the IMX attachment, or cans of beans, or dumbbells.
2. Stretch one leg out behind you (staggered stance) with your toes also pointing forward and your feet flat on the floor.
3. Face away from the IMX, leaning forward with elbows at or near your temples.
4. Make sure to keep your elbows close to your head throughout the movement, so that they don't "flare" too far to the side.
5. Inhale. As you exhale, fully extend the weight or handles away from your head, keeping your upper arms locked.
6. Slowly bring the weights back to the starting position close to your head.
7. This basic exercise can also be done on the floor or a bench if you feel unstable on your feet.
8. Repeat 10 to 20 times. Switch sides.

 

Crunches (works the abdominals)

1. Lie on your back with your legs bent, feet flat on the floor. Rest your hands on the back of your head or, if during the exercise you find that too difficult, rest them on your thighs.
2. Lift your head off the floor only to the point where you can still fit your clenched fist between your chin and your chest.
3. Pull in your tummy muscles as you curl your upper body forwards.
4. Don't pull on your neck when you come up, and keep your lower back flat on the ground.

Cool down

Repeat the stretches you did at the beginning of this workout, holding them slightly longer to give the muscles a deeper stretch. Add the following arm stretches:

Triceps stretch:
Stand with your feet slightly apart and your knees soft. Bring your right arm up and over your head so that you can pat yourself on the back. With the arm in that position use your left hand to gently press the right elbow back slightly. Repeat on the other side.

Biceps stretch:
Hold your right arm straight out to the side and place your palm flat against a wall. Now turn your body away from the wall (45 degrees) so you are looking over your left shoulder. Next, rotate your right shoulder forwards without moving your hand. Hold for 18 to 20 seconds. Switch sides.

Shoulder stretch:
Stand with your feet slightly apart, your knees soft. Hold your arms out in front of you so that your palms are facing away from you. Now place your right palm on the back of your left hand and use it to push the left hand further away from you. Switch sides.

Week 2 – Food and Nutrition Guide

What you choose to eat when you are pregnant and whilst you're breastfeeding may influence you and your baby's health now and for years to come! Before, during and directly after pregnancy is a good time to review your nutrition.

If you're currently pregnant, remember… steady, gradual weight gain achieved through balanced and healthy nutrition is best for you and your baby. And, pregnancy is not a time to lose weight.

Consult with your health care provider right away if you have nausea, vomiting, lose your appetite or lose weight.

Enjoy healthy foods first and plan for an occasional treat.

Drink plenty of water, limit soda, coffee, juice drinks and other sweetened, carbonated beverages.

WEEK 2 - SAMPLE MEALS AND SNACKS BASED ON A 1600 CALORIES PER DAY:

CLICK HERE TO CHECK YOUR CALORIC NEEDS

BREAKFAST

Whole grain cereal with berries, low fat milk
Or
Low fat yogurt and granola, orange juice
Or
Hard cooked egg, 2 slices whole grain toast, cut oranges, tomato juice
Or
One serving of Isa Lean Shake with ½ cup of fresh berries

 

SNACKS

Celery with Almond butter
Or
Low fat yogurt with fruit
Or
Hummus with carrots
Or
½ Isa Lean Shake

 

LUNCH

Turkey Sandwich with lettuce, tomato on whole grain bread, low fat yogurt, apple
Or
Whole grain Pita with low fat cheese, greens, tomatoes and a side of beans, banana
Or
1 slice Whole wheat veggie pizza, salad, watermelon
Or
One serving of Isa Lean Shake with banana

 

SNACKS

Peanut butter on apples
Or
Low fat cheese and whole wheat crackers
Or
Small handful of nuts and raisins
Or
½ Isa Lean Shake

 

DINNER

Chicken, brown rice and beans, carrots, green salad
Or
Fish, broccoli, sweet potato, three bean salad
Or
Tofu, bowl of vegetables, buckwheat noodles, cucumber and tomato salad

 

SNACKS

Hard cooked egg with carrot sticks
Or
Whole grain cereal with low fat milk and berries
Or
Low fat cheese and pear
Or
½ Isa Lean Shake

 

ESTIMATING PORTION SIZES

FIST= 1 CUP (1 SERVING OF CEREAL)

HANDFUL = 1 or 2 OZ. (1 SERVING OF NUTS)

PALM = 3 OZ. (1 SERVING OF MEAT OR FISH)

THUMB = 1 OZ. (1 SERVING OF CHEESE)

THUMB TIP = 1 TSP. (1 SERVING MAYONNAISE)

 

SAMPLE CALORIC NEEDS PROFILE:

These results will help you get an idea of how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

A 5'5" woman that weighs 145 pounds, but would like to slim down to 120 pounds would need 1652.4 calories per day to maintain her current weight without exercise.

She would need 1588.5 calories per day to reach her goal weight slowly and maintain that weight without exercise.

If she reduced her current caloric intake to 1152.4 calories per day she will lose one pound per week without exercise.

If she increases her current caloric intake to 2152.4 calories per day, she will gain one pound per week.

EXERCISE AND CALORIC NEEDS PROFILE:

If she exercises for 30 minutes each day, she may increase her caloric intake to 1843 calories per day and still maintain her current weight.

If she exercises for 60 minutes each day, she may increase her caloric intake to 2081.3 calories per day to maintain her current weight.

REMINDERS FROM WEEK-1

FLUID

• Drink enough water to never feel thirsty keeping urine light in color.
• Choose pasteurized low fat milk.
• Limit juices and other sweetened beverages that are high in calories.

FOOD SAFETY AND PREPARATION

• When you're pregnant, you are at an increased risk for food borne illness because hormonal changes during pregnancy weaken your immune system.

REMEMBER TO

• Wash your hands before and after food preparation
• Cook well and properly handle meat, fish, eggs and poultry. Eggs should be cooked until firm.
• Wash fruits and vegetables

AVOID

• Unpasterized and soft cheeses
• Shark, swordfish, king mackerel, solid white albacore tuna and other fish high in mercury*
• Unpasterized milk and juice
• Cold cuts (unless reheated to steaming hot)
• Cooked foods and foods requiring refrigeration that have been left unrefrigerated for more than two hours.

*www.nutrition.gov offers additional information on mercury and fish

5 Comments

A Developmentally Appropriate Shower

Monday, January 25, 2010 by Jeannie Fleming-Gifford

Monday, Monday...Time to wake up and get going!

How do you get up and going? Besides the java, the shower does it for me. It's a daily neccessity.

Yes, taking a shower. It sounds so simple.  However, getting a shower with an infant or young toddler can be a challenge, especially if you are home alone, flying solo.

In those first days of mommyhood, I remember being so proud of my accomplishment. I was home alone. I was dressed and showered. I beamed. Ta-da! I did it!

Yes, sometimes, it is the little things. The littlest accomplishments in life. With the unknown of a little one's schedule, getting a shower (daily) has been one of my proud successes of parenthood.

Yes, you can wait on the nap, but I tend to "live on the edge" (all while keeping my munchkin happy and safe, of course!) and have found a great plan to getting a shower while all are awake.  It's a "developmentally appropriate shower."

It all started the week I brought her home. It started with the vibrating bouncy seat. Thank God for that creation. One of the best inventions ever. The vibrating chair, bright lights, bubbles and pretend fish are enough to mesmerize most infants for a few minutes (given that they are fed and changed before being put in such a contraption).

Then we moved to the portable infant swing. It had music and a mirror attached to it. Perfect for seeing herself.

Of course, both of the above were accompanied by my singing in the shower and a few games of peek-a-boo from around the shower curtain. All were happy.

As time went on (too quickly, it seems), she wanted to sit-up and move around. She wanted to see what else was going on.

Although not recommended by most pediatricians, I rebelled and found a gently used walker at a garage sale. With the help of a  few different toys each day, I was able to schedule my daily "vacation" (fondly referred to by my good buddies Maroo and Wooga). I should also mention that the use of my walker works well in my house which is void of staircases (the number one reason walkers have become a big no-no. Safety issues.). I would also shut the door to the bathroom as to be able to keep one eye on the munchkin while also scrub-a-dub dubbing.

Soon enough though, the glamour wore off (for her, not me...I still dig a hot shower every day). The toys began coming into the shower, tossed in one by one.  Next up, stickers (my munchkin was past the "eating them" phase). Those worked well until the day the walker was covered with them. There was nothing else to sticker.

Now, it's time for a change. Maybe "Sesame Street" and a daily use for that pack and play? Ah, Sesame Street with silly puppets, songs and enough educational content that makes me feel a-okay with that choice, at least for my 10 minute vacation. Luckily, even in the shower, I can peek out the door for her to see me and I to see her.

What amazes me as I think about this is how we morph to meet the needs of our kids while also meeting our own needs. It can be done. All while taking a shower. All while taking care of ourselves too.

Another day, another shower, a mini-vacation for me and another opportunity to explore for my kiddo

Enjoy!

12 Comments

Signs, Signs.....Everywhere There Are Signs

Thursday, January 21, 2010 by Jeannie Fleming-Gifford

"Signs, signs, everywhere there's signs." The song is going through my head. Remember it? The most recent artist was Tesla. I had no idea. There's your random piece of useless knowledge for the day. (See, information on child development and useless knowledge...why read anything else! LOL!).

The real reason this little melody is running through my head is that I have been thinking about sign language with infants.

A couple of weeks back, I wrote the following blog: www.planningfamily.com/blog/cry-baby/.

Unlike Dunstan, I am not sure I have a good enough ear to interpret each of my munchkin's sounds. To tell you the truth, sometimes, I'm not that focused. Sometimes, there's just too much noise (the dishwasher, the dogs, the hubby). Sometimes it's 2am and I am just not coherent enough to think about what this teeny tiny baby might want or need.

So, I'm looking at other methods of communication.

What do you know about sign language with infants and young toddlers?

I'll tell you what I know (thanks Wikipedia: en.wikipedia.org/wiki/Sign_language_in_infants_and_toddlers):

• The ages of six to nine months are optimal in teaching your baby some signs which will help them communicate with you.
• As the primary goal is also teaching your infant to use words, you should always use the verbal word along with the sign.
• Here is a great site which has basic signs with good visuals (Free!): www.babies-and-sign-language.com/glossary-photos.html.

I also know that a few basic signs (i.e. milk, more, finished, please, eat) have saved me a few moments of grief. Not to mention, what fun it has been to see that the "bulb" is on in her brain and she is ready to communicate with me as well!

What do you think of using sign language with your baby? Have you tried it? Success?

"Signs, sign, everywhere there's signs." Hopefully, you'll find a few of them that will help you out too.

 

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Planning Family Shape Up Challenge – Week 1 Fitness Assignment

Monday, January 18, 2010 by Helen Golden

Hello, and welcome to the first week's mission possible fitness assignment for The Planning Family Shape Up Challenge. By taking on this Challenge, THOUSANDS of you have committed yourselves to leading a fitter, healthier life, and that means starting to exercise and eat properly.

Over the next eight weeks, I will give you an exercise program that you can fit into your schedule, no matter how busy you are. I'll be incorporating tips for beginners as well as more advanced exercisers, but it's important that you pace yourself throughout these eight weeks. The idea is to get stronger and fitter slowly, not to burn out and quit the program. If you have any questions or want to talk, I will be available on Planning Family's Shape-up Challenge discussion forum on Facebook every Monday through Friday from 2pm to 3pm MST for the duration of the challenge.

One of the biggest challenges new and expecting parents face when it comes to exercise is a lack of time. We always feel there is either something more important to do or that we are too tired. However, exercise must be considered one of the most important things in your life because it directly affects your health, well-being and ability to be a great parent. If you have time to watch the boob-tube, you have time to fit a few minutes of exercise into your day. It's just a case of scheduling fitness into your day!

This week's assignment will be pretty easy for a lot of you, but we will err on the side of being conservative out of the gates:

Walk for 10 minutes more than you normally would, three times a week.

 

Strength workout:

10 push-ups or chest press (or as many as you can do )*

 

 

 

20 crunches (or as many as you can do )*

 

10 dips (or as many as you can do )

 

10 lunges (or as many as you can do )

 

 

Drink water and start the workout again from the top (go through 2-3 times/sets)

 

Stretch

 

Do not attempt Prone Thigh Stretch if you are pregnant

 

Strive for doing this strength workout 3 days this week as long as there is a day of rest between each day of strength training. Walking can be done on the same day as your strength (before or after the workout), or on the alternate days of the strength workout.

If you haven't been walking or exercising at all, schedule a 20-minute walk into your day Monday thru Friday.

What we are after here is an effort to walk at a faster pace than normal. Next week, I will give you a day-by-day schedule.

Just do it.

*IF YOU ARE PREGNANT:

Avoid any exercise in a back-lying position after the third month of pregnancy (unless you get clearance from your doctor). That said, you should continue exercising your abdominal (stomach) muscles throughout your pregnancy. Here are a couple of my favorite exercises:

1. Start in a quadruped position (forearms and knees), exhale as you tighten the abs pulling the belly button in toward the backbone, inhale as you release.

2. You can work your obliques by starting in a side-lying position with knees bent and at a 45 degree angle, exhale as you lift the rib cage toward the hip bone, squeezing in the waist line, inhale as you lower.

You should also combine these exercises with pelvic floor or Kegel exercises (pretend like your trying to stop the pee flow) to get maximum benefit.

Week 1 – Food and Nutrition Guide

Unlike most "Diets", the first week of the Shape Up Challenge Nutrition WON"T focus on cutting fat, killing carbs, or popping omega-3 fish oil supplements. That's because we don't subscribe to the idea of diets. Just like on the workout side, we are going to give you the tools to make the right food choices, in the right amounts and at the right time.

Mission Possible… Your First Shape Up Nutrition Challenge

Eat Cleaner: This means choosing foods that are the least processed and as close to their natural state as possible. If you're thinking about eating something and there are 50 ingredients and you're unable to pronounce 90% of them… RUN!

By eating what Mother Nature provides, or as close to the earth as possible, you'll provide your body with more of the micro and macro nutrients you need and less of the food filler your body doesn't even know what to do with! I guarantee if you follow this simple advice, you should notice an immediate boost to your energy levels and a general feeling of better health… Even before you lose an ounce of weight.

Method to the Madness: This added energy will come in handy to fuel you through the Shape Up Challenge over the next 8 weeks.

Sounds like fun… How do I do it?

HEALTHY PROTEINS

Good sources of protein are chicken, turkey, fish, low fat dairy products, eggs, beans, nuts, peanut butter, lean meat, tofu, Isa Pro Whey Protein.

Fish – Eat about 12 ounces, 2 average meals, a week of a variety of fish and shellfish that are lower in mercury. Avoiding fish high in mercury is especially important if you are pregnant. Five of the most commonly eaten fish/shellfish that are low in mercury are shrimp, canned light tuna, salmon, Pollock and catfish.

If you are not able to eat fish or choose not to, try eating other sources of DHA including walnuts, wheat germ, canola oil, omega 3 and omega 3 enriched eggs or consider taking a supplement like Pernax*.

HEALTHY FATS

Pregnant and breastfeeding women need healthy fats for baby's development.

Eat healthy fats throughout the day such as fats found in olive and canola oil, fatty fish (salmon, herring and sardines), avocados, peanut butter, salad dressings, nuts and seeds.

Avoid trans fat or foods with "hydrogenated or partially hydrogenated fat" (like many packaged and processed foods, fried foods and fast foods).

Limit saturated fat to 5% of your diet (like butter, lard, whole milk dairy products, high fat meats such as sausage and bacon)

HEALTHY CARBOHYDRATES

Fruits and vegetables are healthy sources of carbohydrates. Eat them often and throughout the day. Try for five to nine servings a day. Eat dark and brightly colored fruits and vegetables because they are great sources of vitamins and minerals. Choose whole fruit rather than juice whenever possible. Frozen and canned fruits and vegetables are acceptable. However, canned fruits in syrup are higher in sugar and canned vegetables are higher in salt.

Eat whole grain products including whole wheat bread, oatmeal, brown rice, whole grain pasta, seeded rye, barley, quinoa, wheat berries, bulgur, millet and kasha. Limit instant grains and refined carbohydrates (like cookies, soda, instant rice and instant oatmeal).

WHAT'S THE RIGHT MIX OF CARBS – FAT - PROTIEN?

The Shape Up Challenge takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 20% fat and 30% protein, all of which fall into the healthy range. Because many of you are striving to meet weight loss goals through controlled calorie restriction, we also recommend a minimum level of protein—at least 70 grams daily for females and 90 grams daily for males. This requirement will help prevent muscle loss and promote feelings of fullness.

FLUID

Drink enough water to never feel thirsty and so urine is light in color. Choose pasteurized low fat milk. Limit juices and other sweetened beverages, which are high in calories to 1-cup per day.

FOOD SAFETY AND PREPARATION

If you're pregnant, you are at an increased risk for food borne illness because hormonal changes during pregnancy weaken your immune system.

Remember to:

• Wash your hands before and after food preparation
• Cook well and properly handle meat, fish, eggs and poultry. Eggs should be cooked until firm.
• Wash fruits and vegetables

AVOID

• Unpasteurized and soft cheeses
• Shark, swordfish, king mackerel, solid white albacore tuna and other fish high in mercury**
• Unpasteurized milk and juice
• Cold cuts (unless reheated to steaming hot)
• Cooked foods and foods requiring refrigeration that have been left unrefrigerated for more than two hours.

Week 2 will spell out more specific meal plans and caloric options. See you then!

* All matters regarding health should be supervised by a health care professional. Check with your doctor prior to starting any dietary supplement during pregnancy or if nursing.
**www.nutrition.gov offers additional information on mercury and fish

52 Comments

Martin Luther King Day

Monday, January 18, 2010 by Jeannie Fleming-Gifford

Welcome to parenthood. Whenever you "join the club," you will learn that there are many responsibilities associated with being a parent.  There's the personal assistant, chef and maid. And the snuggler and storyteller (two of my favorites). And, there's being the teacher. The teacher of "what and everything you want your child to know about their world." How cool is that? Pretty darn cool, I think.

Today is Martin Luther King Day. Need a refresher in history class? Check out: Martin Luther King Jr..

Are you thinking about when and how is the right time to celebrate and educate these types of holidays with your child?

Yes, I know. There are a lot of deep and big issues with some of these. How do you explain the impact of Dr. King's work to an infant or toddler or preschooler? Do you even try? Is it appropriate?

As I mentioned before, I'm an "everything in moderation" kinda gal. That philosophy comes into parenting too, especially when it comes to educating my child about the great, big world out there.

I do believe there is a developmentally appropriate place and plan for educating even the youngest children about holidays such as MLK day.

It doesn't have to be deep or grand. It can be simple and sweet. It can be meaningful.

Mine may be as simple as acknowledging that today is a special day: "Today is a special day. It's Martin Luther King Day. Martin Luther King was a very special person who helped ensure that all people could be who they want to be."

My munchkin is 2. I keep it simple. Maybe she will get it this year. Maybe she won't. This may only plant the seed of knowledge that will grow through the years.

If you're lucky enough to live in a community where there are public celebrations, now is the time to start checking them out. No, you may not make it through a full ceremony or speech, but see if you can find a few minutes of celebratory music, a work of art, or even people that you may not have the opportunity to generally connect with. You may be surprised how much you learn through these types of outings (not to mention, your munchkin).

Looking for other resources? A quick Amazon search yields 3000+ books on Martin Luther King. Here is one (a board book) I found that may have some words most appropriate for talking with children about this extraordinary gentleman: www.amazon.com/Story-Martin-Luther-King-Jr/dp/0824941446/ref=sr_1_1.

Enjoy every role you have in parenthood.

Embrace every opportunity you have to educate.

You may find that you enjoy learning once again too.

Happy Martin Luther King Day!

 

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Magic in the Mundane

Thursday, January 14, 2010 by Jeannie Fleming-Gifford

I don't know about you, but January weather starts to wear on me. It's cold, it's cloudy and gray.

Yes, I'm a trooper. I'm not afraid to bundle up and get out there.  Sometimes, it isn't enough.

It is days like these I begin to look for the magic in the mundane.. The good news? 

I often find it in my munchkin's development...

Each new day begins with waves and giggles.

Breakfast is a four-course meal accompanied with songs and silly dances performed in the kitchen.

Reading books is a full-fledged dramatic production.

Every bug, bird and airplane is amazing.

Popsicles have never tasted so good (or been worn so well).

Good-byes have never been so bittersweet nor hellos so joyful.

Crayons, markers and chalk bring new creations everyday.

Nighttime songs and snuggles bring a comfortable close to each day.

Life with kids. There is magic in the mundane.

What is magical about your day?

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Top 5 Strategies For Shape Up Challenge Success

Monday, January 11, 2010 by Helen Golden

Top 5 Strategies For Shape Up Challenge Success

Implement to meet your goals!

1. Start Small
Don't do too much too soon...the biggest mistake many people make is pushing the pedal to the metal fast. You won't lose 25 pounds in a week, but you can lose one pound quite comfortably. Remember it's easier to crawl before you walk, walk before you jog and jog before you run!

2. Write It Down
Goals are really more of a wish until you write them down. I keep logs of all my client's workouts for a very good reason: to track their progress, to tweak their workouts and nutrition, and to keep them on course to meet their goals. Write them down to make it real.

3. You Are What You Consistently Do!
The foundation of a healthy lifestyle is based on the little actions you take every day, every week and every month on your fitness journey. Healthy choices should become as natural as brushing your teeth or getting out of bed. Remember, it takes 3 weeks to form a habit – so take baby steps until you get there.

4. Trust the Process
Regretfully you are going to have some up weeks and flat weeks, easy weeks and hard weeks, and perhaps a week when you want to give up... Don't! The tools and strategies you'll be learning will help you build a framework for a healthier lifestyle. If you're willing to follow the road-map, the results WILL come!

5. Have A Blast!!
Getting healthy absolutely doesn't have to be a boring! As a family, my gang loves to go cross country skiing, snowboarding, snowshoeing, biking, swimming, and for walks to Cold Stone for ice cream ;-) Have fun, get involved in activities you like and enjoy the fitness journey!

I hope you're as excited as I am to get started on January 18th! If I can give you one piece of advice prior to getting started... 6 cups of H20 and 1-less cup of juice or soda per day would be it!

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Back to the Basics

Monday, January 11, 2010 by Jeannie Fleming-Gifford

There's something about the New Year.

Perhaps it's the optimist in me. It's the excitement of a clean slate, a new adventure and the promise of the year ahead.

Brings me right back to those early days of pregnancy. Are you there? Almost there? Passed that phase? It's an amazing journey and an absolutely astounding experience. Stop and think about the development that takes place. Wow...I'll leave that for another day though...

Today, it's about the basics of helping a fetus (your baby) optimally develop. It's about giving a baby their best shot in utero.

Yes, there are things you won't and can't control. Things do happen. When they do, go with it and do what you can.

Whether you are trying to conceive or are pregnant, relax along the way.

Can't relax?

Yeah, I couldn't either...so, here are some things you can do to support your baby during those earliest days of development, even before birth.

They start with you.

•  Stop consumption of alcohol. You may hear folks say things like "one drink won't hurt," or "drinking in moderation is okay." I go more with the "why even risk it?" What's wrong with alcohol?  Too much consumption can lead to fetal alchohol effect (FAE): health.google.com/health/ref/Fetal+alcohol+syndrome.
• And, while we are on the subject of bad habits, if you smoke, it's time to let go of that too. Try quitting with someone else in your life who also smokes: your partner, another family member or friend. Whether you are smoking or someone around you is, it's all bad news: www.marchofdimes.com/professionals/14332_1171.asp.
• Caffeine your vice? It's definitely mine. Experts tend to agree that mimimal caffeine consumption doesn't seem to affect the development of a fetus. However, miscarriage rates do increase slightly for women who consume 5 plus cups of coffee a day (Source: What To Expect When You're Expecting).
• Then there is diet and exercise...Perhaps there is no better time to believe "you are what you eat." After all, the foods and beverages you intake do enter fetal circulation, meaning that it is your baby's nutrition too. Rethink the amounts of sugar in your diet, as well as other types of foods you are eating. As for exercise, consult with your doctor about what is right for you, but there's never been a better reason to be in or to get in shape. If you are looking for pointers, be sure to check out the Health & Fitness blog by Helen Golden: www.planningfamily.com/blog/authors/helen-golden/.

So, there's the basics. It isn't so bad.

Yes, there is more.

What's on your mind?

What questions/comments/concerns do you have about these earliest days of development?

Let me know...

It's a New Year, we'll start here and move forward...we've got plenty of time to take on these new adventures together.

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New Year, New Resources

Thursday, January 07, 2010 by Jeannie Fleming-Gifford

I love the New Year...it feels like a new beginning filled with new opportunities and new adventures.

What a great time to be a parent.

Think about it...you've not only got friends and family, but other resources that are available (24/7) to answer your questions. Literally. Great sites like www.planningfamily.com/ give you information on just about anything, as well as good money saving coupons.

There is also a host of other sites where you can find answers to questions and even concerns about your newborn/infant/toddler's growth and development.

Have you checked out www.aap.org/ before? This is the site managed by the American Academy of Pediatrics (an organization comprised of 60,000 pediatricians all committed to supporting the health and well-being of children).

Swine Flu (H1N1) questions?

Check.

Health care reform?

Yep.

Children's health topics from Autism to stress?

Got it.

It's a good site to have handy...and it's there when other resources may not be (i.e. it's 3am and you need information NOW!).

The Amercian Academy of Pediatrics has recently launched a new site called "Healthychildren.org." Check it out here: www.healthychildren.org/English/Pages/default.aspx.

This compehensive site, especially for parents, is designed to provide information on ages and stages (general growth and development) as well as current hot topics (car safety seats, food allergies, etc.).  

What resources are you using? What resources do you need?

I don't know about you, but as a parent, I'll take all the help I can get.

Let's make a deal...I'll share my good resources in the upcoming year if you promise to share yours.

After all, we're in this together.

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Cry Baby

Tuesday, January 05, 2010 by Jeannie Fleming-Gifford

Babies and crying. Yep, it's a given. They go together.

Of course, there's nothing quite like the sound of a newborn's cry. The exhilaration of hearing your baby's first cries is like no other moment you will ever experience.

Yes, crying can be a beautiful thing.

For a few minutes.

Then, I'm done.

How about you?

Wouldn't it be wonderful if we could all understand what our newborn and young infants were trying to say each time they cried?

Holy cow, it would have definitely saved me a few sleepless nights.

Well, you may be in luck. I've come across Priscilla Dunstan, an Australian who thinks she has cracked the code of understanding a baby's different cries. She got my attention when I heard she had been on Oprah...and then I looked a little further and found this video on YouTube:

Looking for more info, check out the website: www.dunstanbaby.com

If Dunstan's method is correct, I know a lot of new mamas (and daddys too) who will be getting a few more winks of sleep in those early days.

Enjoy!

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Planning Family's Shape-Up Challenge 2010

Monday, January 04, 2010 by Helen Golden

Welcome to the Planning Family Shape Up Challenge 2010!

• If you are looking to regain your pre-pregnancy shape – Shape Up is for you!

• If you've been on a fitness hiatus - Shape Up is for you!

• If you've been exercising for a while but have stopped seeing results....then Shape Up is for you!

• If you’re pregnant and want to stay in shape… Shape Up is definitely for you!

The 8-Week Shape Up Challenge is for those ready to commit to a fitness and diet plan designed for you by your experienced Planning Family certified personal trainer and nutritionist. There are no short cuts to health or fitness, but if you’re willing to put in the effort, Planning Family Fitness will give you the tools you need to reach your goals. For 8 weeks, there will be workout and nutrition plans provided to help you kick-start your health, nutrition and wellness for 2010.

In addition to your workouts and meal plans, we will have video training tips & tricks, email Q&A support and post Challenge follow-up support in order to achieve your future goals and maintain your fitness.

Again this is for anyone who is serious about making positive lifestyle and fitness changes. The program will start Monday January 18, 2010 and run until Friday March 12, 2010.

The 3-Best Shape Up Challenge stories at the end of eight weeks will win a Shape Up Fitness Package worth over $900!

	A 1-Year supply of Pernax Omega-3 (Babies Best Brain Food) - $540.00 Value
	A 30-Day Detox and Nutrition Kit from Isagenix - $327.00 Value
	IMX PIlates Resistance System allows you to train anywhere, anytime... No Exucses (DVD Included)! - $79.95 Value

 

You can join the challenge at any time, but must sign-up before Jan 18th, 2010 to be eligible for the Fitness Package! Click Here to get started Today!

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Happy New Year

Friday, January 01, 2010 by Jeannie Fleming-Gifford

Happy New Year!

Did your New Year's Eve celebration change? Mine certainly did with the addition of one little baby girl. It's now a quiet night, dinner at home, a few friends over and going to sleep before the big ball drops in Times Square. It's different, but I'll take it. Here's to the New Year ahead!

With that in mind, I thought I'd help you make a few resolutions to get your year started off right. These are the type of resolutions, or goals as I like to call them, that will be good for you and, even better, good for your little one.

Try them...better yet, print off this blog and hang it on your refrigerator to remind you of the good you will do for your family during the upcoming year.

Here we go...say them with me...

"During the New Year, I resolve to:"

*Read, sing and talk with my little one daily. Stop the noise (whether that be the TV, radio or just miscellaneous distractions found in an ordinary day) and focus, one-on-one, on your little one. Snuggle up and settle down. Enjoy.

*Be fit with your child. I know all the excuses because I use them too. Pledge to make time to move and groove with your munchkin. Maybe it's dancing in the living room (think of the triceps you can build while holding a baby and dancing!) or maybe it's a walk in the great outdoors (yes, I know it is cold outside, I live in Cleveland. Bundle up.).  Watch your family's food intake. Think more veggies, less cookies.

*Patience. Patience. Patience. Being a parent is hard work. Being an infant, or toddler or preschooler is hard work too. Be patient. Kind. Loving. Model the behaviors you want for your child. And, when that doesn't work, take a break or a breath and then try again. Remember, parenthood is not a race. There is no start and no finish. It is a journey in which somedays may be easier than others.

*Surround yourself and your child with good people. We don't pick our family, but we do pick our friends, some of them who we call upon like they are family. If you don't like the role models and support in your life, find new models and support. Find individuals who will support your child's healthy growth and development. Surround yourself with people who will give you the support you need as a parent. Find those who will stick with you when the bumps in the road are the biggest.

*Make time and take time with your child. It doesn't take an investment of money to raise a healthy and happy child (although, I won't lie to you, certainly money does make some things easier, but that's a blog of a different kind). It does take an investment of your time. Every day in all kinds of ways. From taking care of physical health and well-being, to providing social, emotional and cognitive experiences, it's up to you to do it for your child.

It's a New Year. Every day is a new opportunity to make a difference in your child's life.

Start today. I'm right there with you...let me know how it goes.

Oh, and Happy, happy New Year!

 

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