02

July
2009

Weekly To Do - Create A Daily Wellness Ritual

category: Week by Week Optimum Health
by Lisa Druxman, No Comments »

When I find myself sick or stressed, I often realize it is after days of skipping healthy habits. As a result, I have created a daily wellness ritual that starts my day feeling good and is a proactive way for me to stay on top of my health. For me, it starts with a good multi vitamin with a big glass of water, followed by a nasal rinse (I know it’s gross but I get sinus infections) and then a couple of minutes of meditation. I know you are saying you don’t have time to meditate. Trust me. It’s just two minutes and really sets a tone for your whole day. You can find a list of my meditations at Pampers.com. Your daily ritual might be something totally different. A ritual is just a practice with a purpose that gives meaning to your life. I would love to know about what works for you!

01

July
2009

Study shows overweight moms don’t view their kids as overweight

category: Lean Mommy
by Lisa Druxman, No Comments »

Reuters reported on a German study earlier this week that shows moms who are overweight have more difficulty recognizing that their children are overweight. Overweight mothers, it seems, tend to underestimate their own children’s weight. According to the article, the researchers suggest this is not due to a “universal misperception of overweight children”, as most mothers in the study were able to correctly identify overweight and obese silhouettes, but rather emotional factors that make it hard for mothers to view their children with weight problems.

Though the rate of childhood obesity appears to have plateaued, the U.S. Department of Health and Human Services still estimates that adolescents who are overweight have a 70% chance of becoming overweight adults. And while the causes of childhood obesity are primarily linked to a poor diet and insufficient exercise (with genetics playing some role, as well), a mother’s inability to see a problem with her child’s weight can be a contributing factor, too.

So how can a mother be sure that her child is a healthy weight and size? Your pediatrician should be the first person asked about your child’s health. At each check up, your child’s doctor will measure his height and weight to calculate his body mass index (BMI) and use the BMI as a basis of comparison to other children of the same age and gender. It’s important to be honest with your pediatrician about your child’s diet, including how much juice and soda she drinks each day, and level of exercise. It’s also important to listen without defensiveness to modifications your child’s doctor may suggest.

But most importantly, mothers (and fathers) can help their children by engaging in healthy habits, and when one or both parents are overweight, exercising as a family is critical. In an interview with Scholastic’s Parent & Child magazine, Dr. William Dietz of the Center for Chronic Disease Prevention and Health Promotion at the Centers for Disease Control and Prevention stresses that diet should not be the primary focus when looking to control weight gain. “Common sense tells us that if you eat a lot of meals at fast-food restaurants, or drink soda every day, you’ll gain weight,” he says in the interview. “But there’s no data yet that proves food choices affect the likelihood of being overweight.”

Rather, parents need to engage their children in physical activity to give them an opportunity to burn off the excess calories they consume. Programs like Stroller Strides offer moms (and dads) with young children an opportunity to exercise with their kids in tow, but Dr. Dietz says structured classes are not needed for kids younger than eight years old. “Look for opportunities for physical activity after school and on the weekends,” he suggests. “It’s not necessary for kids to do sit-ups or push-ups or run laps. Just the chance to play and be children in a game of tag or hide-and-seek can do the trick.” Author Ellen Caines

29

June
2009

Prenatal and New Mom Nutrition - Gestational Diabetes

category: Eco Mom Tips
by Amy Thompson, No Comments »

8134strollerstrides Facts about Gestational Diabetes:

- 3-5% of pregnant women will get Gestational Diabetes
- To reduce risk, eat small meals; include protein, reduce sugars
- REGULAR exercise is one of the most important factors in prevention
- Exercise has an insulin like effect on the muscles causing blood sugar levels to drop

29

June
2009

Core Training

category: Pre / Postnatal Fitness
by Lisa Druxman, No Comments »

Core training is a term that is now regularly heard in just about any fitness practice from Pilates to sports conditioning. In fact, core conditioning is a foundational element for both Fit4Baby and Stroller Strides classes.

With so much focus, we wanted to make sure you understand the importance of the core.
What is it? Your core is made up of the muscles of your abdominals, paraspinals (the muscles on either side of your spine), your gluteals, your pelvic floor and your hip muscles. These muscles work together to stabilize your spine and move your body through most everyday movements.

How should you train your core? Gradually. It can do you more harm than good to do advanced training before you are ready. Start by learning how to activate your core and stabilize these muscles during movement.

Start with…
Abdominal Bracing and/or Abdominal Hollowing
Abdominal Bracing with Heel Slides
Progress To…
Side Plank
Curl Up
Quadruped

22

June
2009

Prenatal and New Mom Nutrition - Protein

category: Eco Mom Tips
by Amy Thompson, No Comments »

images4 Protein provides materials for the growing tissues, including the placenta, the mother’s blood and the baby. You can get more calcium into your diet with eggs, fish, poultry and beef, tofu and cottage cheese. It’s suggested to take 74 grams of protein daily during pregnancy.

These tips are provided for eco-conscious moms and are a collaboration from Stroller Strides and Luna Moms Club.

19

June
2009

That Extra Bit Makes The Difference

category: Pre / Postnatal Fitness
by Lisa Druxman, No Comments »

Over the years, I’ve heard people ask why they should take Stroller Strides when they could just go out and do the exercises on their own. I smile and give a list of replies that include our talented instructors, the group support, motivation, etc. Truly, do you know the exercises that are best for your body and will you push yourself to do it?
I recently have charged up my personal workouts. I decided to get a trainer. Now this is weird for me because I have been a fitness professional for nearly two decades. In fact, the trainer I hired used to work for me ions ago. (I hope I was a nice boss or I’m in trouble!). It shouldn’t be weird though because I’ve always believed that there is more to be learned and I definitely believe in the power of a professional to push you. Wow, was that true! I worked out harder (and more efficiently) than I had in years. By having someone looking after me, he made sure that I got in that “extra bit that makes the big difference”. That’s where you see change. A slight modification in form or a push for an extra few seconds or a motivating word that you can do a little more. It’s great! So that is why you can’t just go out and do it yourself. You want your Stroller Strides or Fit4Baby instructor to help you make a big difference!
P.S. - Brian, I hope this blog gets you to be nice to me during my next session.

15

June
2009

Prenatal and New Mom Nutrition - Stay Hydrated!

category: Eco Mom Tips
by Amy Thompson, No Comments »

images3 More fluids are necessary for a multitude of functions including providing for the expanding blood volume that helps to carry nutrients to mom & baby. And when you’re nursing, you will need the extra fluid to maintain a healthy flow of breast milk for your baby. Drink about eight to ten 8 ounce glasses of non-caffeinated, non-caloric fluids per day. Caffeine in excess can be dehydrating and high caloric drinks such as soda and juice can add up extra calories. Plus the added bonus is that drinking a lot of water is the best way for your skin to get that healthy glow!

These tips are provided for eco-conscious moms and are a collaboration from Stroller Strides and Luna Moms Club.

15

June
2009

Back from Disney

category: Lean Mommy
by Lisa Druxman, No Comments »

Wow! I’m back from Disney. Hard to come back to real life after leaving the happiest place on earth (and on the seas). We were on the Disney Magic for one week and then went to Walt Disney World for 4 days. It’s magical. It really is! Disney has something for everyone. It’s as great for our kids as it is for us! Being a lifetime fan of Disney, I continue to learn about Walt’s dream. I am so glad to see that it is alive and well. All of the Disney employees are proud to be a part of the company and continue his excitement. I know that times are tight, but I find my Disney experiences to be priceless. Just in the few days of being home, we have turned to our Disney memories for a lift when real life seems stressful. I encourage anyone who can to check out Disney this summer. I know they have some great specials!
As a health and fitness professional, I am THRILLED to see Disney’s steps towards helping families enjoy a healthier vacation experience. On the cruise, we always had the choice of “lighter fare”, salads, fresh fruits and vegetables. At the Disney Parks, there were choices of fresh vegetables, fruits, smoothies and healthy sandwiches throughout. Instead of french fries, the kids could get grapes or carrot sticks. Yes, we still enjoyed our Mickey Ice Cream bar but at least we balanced it out a bit with a few healthy choices! Great job as always Disney!

11

June
2009

Seven Steps for a Better Post-Baby Body Image

category: Lean Mommy
by Stephanie Ramirez, No Comments »

More powerful than any food you eat or any exercise you do, are the feelings you have about yourself. According to our founder in her book, Lean Mommy, breaking away from a negative body image will help you make – and stick to- positive lifestyle habits. Not only will you be happier, but you’ll be a better mommy!

I’ve never met a mom (including myself) who didn’t want to lose the baby weight she gained. Who likes the fleshy belly left after pregnancy? However, how we see ourselves isn’t always realistic. It’s important for our mental health, not to be a slave to the scale! It’s easy to slip into tunnel vision after having a baby. If you have more weight on your bottom that you’d like, is this what you should focus on? NO! It’s your choice whether you hone in on what you don’t like or whether you adopt a more accepting attitude and see the whole, healthy you. When you are depressed and unhappy, you are more likely to see only the negative. But, you’ll be happier if you focus on the positive. This is easier said than done. You must stop thinking that you, or your body, or its parts are awful. At first you can try lowering the volume of your dark thoughts and you can redirect your self-talk by creating a awarenes of it, then you can begin to minimize it. When you learn to like and hopefully, love your body, you will begin to appreciate it. Here are seven quick tips from Lisa Druxman to help you get started:

FOCUS ON STRONG POINTS Would you let your husband or your kids tell you repeatedly that you are fat and ugly? So, don’t do it to yourself. You deserve to treat yourself as well as you expect others to treat you.

BE WHAT YOUR LOVED ONES SEE Your baby thinks that you are the most beautiful creature to have ever walked the planet. (Your dog and cat does, too.) Allow yourself to see what they see!

LOOK GENTLY IN MIRRORS Before looking at your reflection, identify something in your mind that you know you like about yourself. Focus on that when you glance in the mirror.

KEEP SCALES IN CHECK If you are prone to getting obsessive or having an emotional response to the numbers, throw your scale out the window! It can’t measure your worth, your health or your happiness. You don’t want your children to mimic your behavior and start weighing themselves as soon as they are able?

REFRAME SELF-DEFEATING THOUGHTS You think diet, you think DEPRIVATION, You think exercise, you think BORING or TORTURE. If you are following a punishing routine, you’re likely to fail since you’re doing it for the wrong reasons. If you respect and appreciate your body, you will want to treat it well.

WATCH WHAT YOU SAY Every negative remark you make about your body ingrains body-bashing beliefs even deeper. In Stroller Strides classes, no one is aloud to make negative comments about their bodies. Start listening to your conversations and stop all the negative talk!

CHANGE YOUR TAPES Every behavior stems from the desire to feel good or avoid feeling bad. If you associate eating healthy and exercising with pain and eating cookies and sitting on the couch as a pleasurable activity, then you will choose to snack and sit. But, if you redefine your thoughts so you think of being active as invigorating and eating well as energizing then you are likely to choose to engage in healthy lifestyle habits.

Learn more about what you think about the way you look in Lean Mommy. You can purchase the book from Amazon.com or from the Stroller Strides website.

09

June
2009

Prenatal and New Mom Nutrition - Omega-3s

category: Eco Mom Tips
by Amy Thompson, No Comments »

flaxseed1 Omega-3 fatty acids are important in baby’s brain and central nervous system development, as well as preventing low birth weight and premature birth. Some reports also say that it helps regulate your baby’s sleep patterns. Low-mercury fish is a good source of omega-3s. But if you’re looking for alternatives to fish, it’s easy to get more of it. Supplement your oatmeal or smoothie with flaxseed (oil, ground, or the entire seeds), always care around a container of walnuts for snacking, and look for eggs that are fortified with omega-3s.

These tips are provided for eco-conscious moms and are a collaboration from Stroller Strides and Luna Moms Club.

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