Learn About Recovery Drinks and How to Help Prevent Broken Bones with Nutrition

It’s that time of year when fall sports season is in full swing. Between school teams, playoffs, tryouts, club teams, travel teams and year-round sports, our kids are more active now than ever.

I’ve been picking up my niece, Amanda, from high school lately and bringing her to soccer practices and games. One thing we keep in stock is plenty of milk for meals and snacks. She has been asking for her favorite chocolate milk for both pre and post games and practices.

The fact is, compared to adults, kids and teens are growing rapidly and have increased needs for high-quality nutrients that will serve their bodies well as they go through their teens, 20’s and beyond.

Why the Calcium in Dairy is so Important

Studies show that fewer kids are getting the recommended amounts of nutrients, especially those found in dairy. While it’s recommended that teens get 2-3 servings of calcium-rich dairy every day, less than half manage to get 1 to 2 glasses of milk per week. (more…)

Disclosure: Guest Post by Rachael Gerkensmeyer

By taking the time to pre-plan and stock your fridge with healthy items for the ahead, you will likely find it’s much easier to adhere to a healthy lifestyle without feeling hungry and deprived throughout any given day. Modernize recommends stocking your fridge with the following 10 items to help ensure a full belly and a healthy body:

Tree Nuts

Consuming nuts on a regular basis provides protection from Alzheimer’s disease and helps to improve cognitive function. Nuts such as macadamias, pecans, and pistachios may even reduce the risk of developing heart disease and some cancers. Add them to salads or eat them by the handful! (Unless of course, if you’re allergic, then you know to stay away.)

Toasted Oats

Whole grains, like rolled oats, offer a myriad of health benefits to take advantage of such as optimal weight control, blood sugar regulation, and a big dose of essential minerals. Toasted oats will help regulate your blood pressure levels and help you feel full throughout the day too.

Fresh Herbs (more…)

Your baby relies directly on you for nourishment. Nutrients and calories are transferred to her through the umbilical cord, so what you eat mostly determines what you’re giving your baby.

Eating for Two

• Instead of 3 large meals, try to eat 5-6 small meals or snacks each day.
• You need 200-300 more calories per day than what you ate previously.
• This isn’t a lot of additional food. You can fill these calories easily by:

1. Adding an extra cup of milk and half a sandwich
2. Grabbing a handful of almond and a slice or two of cheese
3. Spreading some apple slices with peanut butter

Getting the Right Nutrients

• Continue taking your prenatal vitamin each day! You and your growing baby need the vitamins and minerals it contains.
• Building muscle: Get at least three servings of protein per day. Good sources include:
  •  Chicken, beef, fish, eggs, nuts, lentils, soybeans, and beans.
  • Strong bones: Try to get 1200-1500 mg of calcium rich dairy per day. If you can’t reach the recommended amount with diet alone, take calcium supplements. Good sources include:
    • Cheese, yogurt, cottage cheese, calcium fortified juice, sardines, almonds, and green leafy vegetables.
    • The green stuff: Eat 2 servings of fruits and 4-5 servings of vegetables per day. Be careful with fruit juice, it’s high in sugar – even 100% juice. Limit your intake to 1 glass per day and opt for whole fruits with more fiber, which helps with any constipation.
    • Carb-lover: Eat 6 to 9 servings of bread, cereal, rice and pasta per day. One serving isn’t a whole box of mac and cheese, unfortunately. It’s relatively small, equal to ½ cup of rice, beans or pasta or 1 slice of bread or a ½ of a flour tortilla.
    • Fats and oils: 4 servings are recommended per day. Many foods contain some fat, but a serving is 1 tablespoon of oil, mayonnaise, butter, or peanut butter.
    • Hydration is key! Pay close attention to your water consumption and aim for at least 8-12 glasses per day.

For more information on Pregnancy be sure to check out my new book, Nurse Barb’s Personal Guide to Pregnancy, now out on Amazon.