The benefits of exercise include:

• Helps with “baby blues” and postpartum depression.
• Speeds the rate of healing from labor and delivery.
• Relieves discomfort from labor and delivery, and decreases postpartum back pain.
• Speeds postpartum weightloss.
• Improves posture.
• Restores tone to pelvic floor muscles.
• Eases abdominal separation through focusing on core work.
• Improves and develops functional balance.
• Maintains and/or strengthens muscles, especially for lifting and carrying the baby.
• Increases energy level
• Increases a new mother’s self-esteem.
• Relaxes the body and mind through focusing on the power of the breath.
• Provides new mothers with social support if done in a group setting
• Provides an opportunity to bond and play with your baby

How much should you consume per day?

Recommended amount of fiber is 20 to 35 grams a day. The average American consumes only 12 to 15 grams on a daily basis.

Two Kinds of Fiber: Insoluble and Soluble

Insoluble fiber …

• cannot be dissolved in water
• is a natural laxative, and prevents constipation & hemorrhoids
• may reduce risk of colon cancer

Examples include: wheat bran, and some fruits & vegetables.

Soluble fiber …

• can be dissolved in water
• is made of pectins, gums, and mucilage
• reduces level of cholesterol in blood which reduces risks of heart and artery disease and atherosclerosis
• in large amounts, slows glucose absorption

Examples include: beans, oats, and some fruits & vegetables.

Foods with higher fiber content:

• 100% whole wheat bread or tortilla
• whole grain oatmeal (Quaker Weight Control)
• apples
• beans
• vegetables like green beans and spinach
• dried fruits

Check Food Labels

Challenge yourself by keeping track of your fiber intake for a few days to see how you are doing. Check your toliet - no hard stuff. SLOWLY increase your fiber intake if you are under. If you add too much too quickly, you will get very uncomfortable. Also, increase your water while increasing your grams of fiber or if you are intaking too many grams than the recommended amount.

*For children under the age of 18, please check this chart for the recommended fiber intake.

For more information, see this link.

This week I thought I would share with you some healthy snack ideas. If you have some favorites that you would like to share, please do so. I am always looking for more ideas/options.

My Top 10 Healthy Snacks:

1. Homemade Pita Chips
2. Apple with tbsp of fresh peanut butter
3. Low Sugar Yogurt with either high fiber cereal or fruit
4. Cottage Cheese with fruit sprinkled in
5. Sweet Potato with cinnamon
6. Almonds – 1 fistful at the most (plain)
7. Chinese Red Bean Porridge – great source of fiber
8. Homemade Fruit Smoothie – frozen berries, banana, skim milk, & ice
9. Trader Joes Vegetable Chips with fresh salsa
10. Carrots or Broccoli dipped in hummus

Motivation to Eat Healthy

The other day I was listening to a podcast called Fitness Rocks (great podcast by the way). Dr. Monte Ladner, the host, was interviewing a lady that lost 100lbs and was able to keep it off for (I believe) over 4 yrs. As part of the interview, he asked her what motivated her to begin changing her current eating habits. Her answer was "I started thinking - I would never give that food to my child, so why am I putting it in my own body?" Oh, this is a good question to be asking ourselves. Another question should be "Why am I giving this unhealthy food to my child if I wouldn’t put it in my own mouth?" We feed our child(ren) hot dogs and fries for example but we may not eat them ourselves because we know it is unhealthy and will put on the pounds. If we know this is the case, then why do we still give this food to our child? Childhood obesity is now at the rate of one in three. We need to take what this woman said and use the question in both directions before feeding ourselves and our children so that we are all healthy.

Fitness Tip

Take your measurements monthly and weigh yourself at least once per week. These are tools to help you stay in control and monitor any weight gain or weight loss.

Pita Bread Chips

Fun, Fast, & Easy Snacks to Make for you and your little ones:
Pita Bread Chips

1. Preheat oven to 400 degrees

2. Cut 100% Whole Wheat pita bread into little triangles

3. Spread your toppings on the pita triangles, such as:

• healthy spray butter, cinnamon, tiny bit of brown sugar
• low fat cheese with or without tomato sauce
• olive oil & sea salt (dunk in humus later)
• peanut butter and jelly

4. Place pita bread on cookie sheet and put in the oven for 5 minutes.

5. Let cool and enjoy!

For more healthy recipes check out: eatingwell.com/recipes/

Weight Training

Did you know that inactive adults over age 30 lose about 3-5% of muscle tissue every 10 years? Strength training will prevent the reduction in muscle tissue which can cause the body metabolism to slow. Strength training will also keep the bones less vulnerable to conditions like osteoporosis. If you are not doing so already, add a weight training routine to your fitness program today!