June 2011 

Tips From Nutrition Focus

Weight Loss Tip:

Losing Weight AFTER Pregnancy

(By: Kimberly A. Tessmer, RD LD)

 

Trying to lose weight after pregnancy is a high priority for most women. There is a way to get your weight loss started as well as help your baby at the same time.

Breastfeeding is an excellent source of nutrition for an infant and it can help you jump start your weight loss.  When the body produces breast milk it requires extra energy and calories.  This helps the body burn some of those extra pounds from your pregnancy.

A breastfeeding women needs nutritious foods from ALL the food groups and plenty of healthy calories for high quality breast milk, so don't cut back on how much you eat just what you eat.  Eat healthy foods and save the high calorie and high fat extras for an occasional treat.  Increase your physical activity also to help with weight loss. Physical activity can be an organized class, a videotape, or just getting out for a walk with your infant.  Drinking plenty of water is essential also.

If you choose to bottle-feed, you can still lose weight by watching what you eat, how much you eat and getting plenty of physical activity.  

Either way, following the new MyPlate by the USDA can help you to eat a healthy diet (www.choosemyplate.gov) and lose weight the safe and healthy way.  Be persistent and the weight will gradually come off.

Nutrition News: 

The NEW MyPlate Replaces MyPyramid

(By: Kimberly A. Tessmer, RD LD)

By now most of you have heard that we have a new icon for helping us to eat a healthier diet.  On June 2, MyPlate replaced MyPyramid as the new face of healthy eating in America.  The basic messages are:

Balancing Calories

* Enjoy your food, but eat less

* Avoid oversized portions

Foods to Increase

* Make half your plate fruits and vegetables

* Make at least half your grains whole grains

* Switch to fat-free or low-fat (1%) milk

Foods to Reduce 

* Compare sodium in foods like soup, bread, and frozen meals- and choose the foods with lower numbers.

* Drink water instead of sugary drinks

MyPlate coincides with the newest Dietary Guidelines for Americans.  All are meant to help you choose foods more wisely and lead a healthier lifestyle.  There is loads of information and tools on the www.choosemyplate.gov web site for you to read and use.  Check it out and let MyPlate change the way you eat!

 

Fitness Fun:

How Much Weight?

(By: Kimberly A. Tessmer, RD LD)

 

Do you hit the gym everyday and lift weights but are not sure how much you should be lifting?  A good rule of thumb is if you can perform 12 to 15 reps using excellent form, it's time to increase the weight used by about 5%. 

 

It is vital to make sure you are using good form!  If the weight is too heavy for you than you may not be able to use good form and can increase your chances for injury.  Not using proper form will also decrease the benefit of the muscle you are trying to work.  In weight training, always use weights you can handle. Remember, you are training your body not your ego!