11 New School Time Immune Boosting Tips To Guard Your Family

Prepare for the school season by boosting your immune system!

School time is notorious for increasing rates of disease. We all know a daily vitamin supplement, frequently & properly washing hands, proper diet and healthy sleep helps boost immunity. But what are some other means to give our immune system a boost? Here are some tips I have gathered to help boost my kiddos immunity. 

1)      Water helps flush the system, divide your body weight in half and ensure your little one drinks the result in ounces

2)      Probiotics daily

3)      Flossing, 1- 2 times a day and brushing teeth frequently

4)      Try this healthy immune boosting smoothie your kiddos will love

2.5 cups of fresh kale, stems & ribs removed

2 ¼ cup of water (alternate with almond milk, coconut milk and kefir)

1 cup of pineapple

1 or 2 bananas

1 cup of mangos or peaches

1 tablespoon of Coconut Oil

–Side tip, I make a big batch of this, freeze it in Popsicle like shapes and throw it in my daughter’s lunch box. It helps keep her lunch box cool and she loves the sweet taste!

5)      Incorporate fermented foods like kefir or miso into your diet. Side note: I love Pro-Bugs yogurts for kids, it is both probiotics and kefir. I throw one into my daughter’s lunch box every day for an additional boost of immunity.

6)      Drink green tea and / or black tea –an added bonus, it also helps reduce cancer. For kiddos, this is tricky, b/c it is understandably bitter for their palates.  Here is what works for my kiddos –we add a dollop or tablespoon of coconut oil (rich in essential fatty acids for brain development) to berry tea, peppermint tea or white pine tea. These teas are good for the colon and help boost the immune system. My kiddos enjoy them in the morning or on cold days, especially after walking to and from the bus stop.

7)      Onions have anti-biotic, anti-viral and anti-inflammatory properties, and are also a great antioxidant. This is easy to incorporate into dinner, but be careful not to overcook.

8)      Garlic also has anti-biotic and anti-viral properties, but it loses it’s potency when over cooked, so best to add it last to your dish prior to serving. Garlic is also a natural bug repellant and will ward off insects from biting you. Again easy to incorporate into any dish.

9)      If you feel something coming on or were just around someone who is ill, consider herbs with antimicrobial properties such as calendula tea or goldenseal or Echinacea tea

10)   Replace kiddos peanut butter sandwich with tahini butter (sesame butter). Sesame seed is rich in magnesium, zinc and protein, thus activating and supporting the immune system.

11)   Black pepper, turmeric and oregano… black pepper helps break down turmeric so the wonderful antioxidant properties within turmeric are absorbed. Also, black pepper helps break down the medicinal (anti-inflammatory and anti-viral, especially for e-coli) properties within leaf oregano

This is what works for my family! I hope this helps. Feel free to share your tips on boosting your family’s immune system for the school season.

Dandelions for food? Any takers?

By Anne Martens; Bella Bellies Owner

 

So at my house dandelions are a lovely, magical flower for making wishes. But according to IDEA Fitness Journal dandelion greens are also nutritious. Author Williams writes, “ranked high in beta-carotene and contain vitamin E, calcium, thiamin, riboflavin, niacin, potassium and zinc. Best picked when young, these bitter greens also support kidney functioning and toxin removal.” Any recipes out there?

Why Berries?

It’s berry season! Hooray. Our garden is bursting with blueberries, raspberries and strawberries. According to research at the Harvard School of Public Health, the bioactive compounds in berries, known as anthocyanins, help open the arteries thereby, lowering blood pressure and plaque build-up. Add in routine cardiovascular exercise with a healthy diet to significantly improve your longevity and quality of life!

Lose Belly Fat with Probiotics

Probiotics help reduce belly circumference, increase energy and boost immunity!

According to the Journal of Functioning Foods, participants who took the probiotic lactobacillus amylovorus and / or lactobacillus fermentum for 6 weeks had more energy and less belly fat! Check out this article for more information http://www.berkeleywellness.com/supplements/other-supplements/article/probiotics-pros-and-cons

Not Diggin' Fish?

Good news for those who love omega 3’s, but not fish!

Researchers from Virginia Tech. have successfully manufactured a milk substitute that is 22 parts fish oil. According to participants in a recent study, the milk tasted the same as traditional dairy milk.

Boost your mood with this diet plan!

The alternative diet that lowers depression? 

According to research published in the American Society for Nutrition, women who 
tested high on the Alternative Healthy Eating Scale / Index had a 68% reduction of depression. This is an alternative scale to the commonly recommended USDA Food Pyramid. Check out this program at: http://www.hsph.harvard.edu/nutritionsource/pyramid/.

20 Tips I Wish I Knew Before I Started Breast Feeding

By Anne Martens of Bella Bellies

It is the end of World Breastfeeding week, and I wanted to share these tips with the Bella Bellies Community to help support breastfeeding. I loved breastfeeding my babies! To me it was a sacred-like time for the hustle and bustle of the world to go away, and for us both to sit down and be together. Breastfeeding supports baby's overall health and well-being and helps reduce mom's risk of breast cancer. Below are twenty tips that I learned while nursing my daughter and son.

20 Tips I wish I knew before I started breastfeeding

1)      Make an appointment with the lactation consultant, in advance of birth, for a prenatal visit and a postpartum visit. 

During your pregnancy, consider meeting with a lactation consultant in advance of birth so this professional can give you advice unique to your breasts and current health condition. This is great preparation for the 2^nd or 3^rd nursing session, which tends to be the most difficult. Also, consider deciding if you like this lactation consultant, or would prefer to enlist the services of another for your postpartum care. Unfortunately lactation consultants are not always available at the hospital for hands-on assessments and evaluations. As a postpartum fitness professional and child birth educator, I recently attended a meeting at an amazing hospital where there are phenomenal lactation consultants. However these lactation consultants are not available 24/7 and on the weekends. For instance, if a patient delivered on a Friday evening, after 5:00 PM, it is likely she will not be seen by a lactation consultant before being discharged from the hospital. It is rare any hospital will be able to promise an appointment with a lactation consultant who is available 24/7.  Furthermore, nurses typically have 3-4 patients that are under their supervision, consequently the nursing staff may not be available to provide the hands-on teaching skills.

2)      Thomas Hale’s book on nursing and medication is handy to have around 

3)      Nothing technically can prepare your breasts in advance of nursing

However, during the prenatal phase, preventing chaffing or dry skin around and on the nipples may help prevent cracking of the skin, postpartum, when baby is nursing. 

4)      Prepare for taking care of you! 

There is so much emphasis on preparing for the baby with baby showers, baby clothes, baby’s name, baby’s room and the list goes on. But this little critter is depending on mom for nourishment and support –baby needs you and it is imperative you take care of yourself.  Prior to birth, set up stations filled with healthy snacks, water, pillows for back support and more around your house. Postpartum, prioritize sleep / rest and consider adopting methods to safely co-sleep. 

5)      You may consider a baby scale

This can provide you with feedback, so that you can nurse and then weigh baby to note how many ounces baby has consumed. 

6)      Find a breastfeeding moms support group 

For instance join a La leche league support group, hospital support group or start your own 

7)      Skin-to-skin contact is critical after birth

Two hours of skin to skin contact immediately after birth and ongoing improves baby’s vital scores and receptivity to nursing.  

8)      Choose a supportive pediatrician 

Nursing mothers need support, ensure you have a pediatrician that provides you with support and evidence based care relative to nursing.  

9)      Limit guests postpartum and prioritize taking care of yourself and your baby. 

You may consider wearing a bathrobe when greeting guests to send a subtle message that you are needing to rest. Also, you can greet them while you are still in bed. A little bit less subtle is hanging a well-crafted sign on the door that reads, “Mom and Baby Resting, Please Enter Quietly”. Or speak with your support (for instance your partner, family or postpartum doula) about being direct, but polite with guests and scheduling an appointment 4-6 weeks after the birth.  

10)  Set-Up Easy Hand Washing Stations for You and Your Guests 

11)  If baby is gassy, speak with your pediatrician about simethicone drops, such as mylicon, or gripe water

You may also speak with your health care provider / pediatrician about making your own gripe water by mixing and boiling, 1 teaspoon of fennel, 2-3 chamomile tea bags, 1 cup of water. Once cool, give baby 1 teaspoon of the mixture as needed. 

12)  Let baby set the pace, it may take a few weeks but eventually your baby will find his / her rhythm.

13)  Engorgement

When your milk comes in it is common for your breasts to feel engorged. Personally it felt like there were rocks in place of my breasts, but it passed quickly. To help manage pain, consider running warm water over your breasts and expressing a bit of milk to help manage. And / or consider placing cold cabbage leaves over the breasts to help reduce inflammation. Personally, sleeping and continuing to rest on my back helped me the most.  

14)  There may be an initial amount of discomfort during the initial days or weeks, but nursing should not cause you acute pain. If it does speak with your health care provider.

a.       Tenderness is normal but chronic discomfort and pain is not. Ensure your set-up is correct; baby should be at an angle such that baby’s ear, shoulder and hip are in alignment, with there being baby belly to mommy belly contact. Also, ensure the entire nipple and areola is inside the mouth and the lips are turned out, being particularly aware the bottom lip underneath the areola.

b.      Consider using lanolin ointment on the nipples and areola for comfort, if the lanolin ointment does not work, then express a little bit of breast milk onto the nipple as a soothing ointment.

c.       Switch it up

                                               i.      Cross cradle position tends to be best

                                             ii.      Football hold 

15)  Know the truth about alcohol and breast feeding

Breast milk mimics blood alcohol so it will be present in your breast milk at least an hour after drinking, even if you pump and dump. Alcohol is eliminated from the breast milk just like it is from the bloodstream. 

16)  Keep your breasts dry to help prevent a fungus

17)  Prevent problems by considering herbs…lecithin is great for avoiding clogged milk ducts and blessed thistle, goats rue and fennel are great for increasing milk flow.  

18)  Not all babies who are nursing accept the bottle --and my children were two of them

Here are some tips that helped me:

a.       Exclusively nurse if practical

b.      Speak with your health care provider about cup feeding or spoon feeding

c.       Speak with your health care provider about finger feeding, in which the finger is inserted into the mouth (nipple-like) with a tube that slowly drains.

d.      Choose a bottle top nipple that is similar to your nipple

e.       Pumping

1.      Pump in the morning when milk supply tends to be the greatest

2.      Pump long enough for the hind milk to come in and let down. The fore milk is a water like composition and has a blue tinge to it. The hind milk is a fattier, filling milk and tends to have a richer more cream-like color.

3.      To pump more milk consider consulting a lactation consultant for a medical grade pump.

f.       Consistently provide baby the bottle at the same time during the day, ideally when baby is in a quiet alert state, meaning a state where baby is awake, alert and content

g.      Ensure the bottle and nipple is breast temperature

h.      Smell –either encourage mom’s smell by having the bottle provider wear mom’s shirt and / or nursing in the same environment. Or, if this upsets baby, remove mom’s smell from the area and provide baby a bottle in a space where mom is not present

i.        Distract baby by walking with baby and trying to give baby the bottle

j.        Consider maintaining eye contact with baby and skin-to-skin contact with baby, similar to how mom does when she is nursing baby 

19)  Create a safe and happy place to nurse, where you feel comfortable and all your needs are met. Relaxing while nursing will reduce tension, if the body is tense it will inhibit milk production.

20)  Sometimes there are bumps in the road, but do not give up. I loved nursing both my children and I wish the same for you.  

If you have any ideas or tips, email me at info@bellabellies.com to share and support our Bella Bellies Community.

How much is that cookie in the window? --in exercise hours.

So how much is that cookie going to cost you in terms of exercise? There is technology available at your finger tips to answer this question. I love this! I am constantly counseling clients on how much exercise is required to “burn” or consume the calories acquired from food. For instance, a small bag of chips requires 2 hours of pilates to burn. 

Check out these websites / apps. below.
http://www.webmd.com/diet/food-fitness-planner/create-your-personal-plan -calculator
http://www.acefitness.org/acefit/tools-and-calculators/ -calculator
www.athleteinme.com -apps

Better Body Image -> Healthier People!

Have you all heard the news? Israel now requires models to have a Body Mass Index of 18.5 or higher! Yay, to all the good people in this world influencing healthy body images.

Try this easy & quick exercise routine to improve your thinking!

More Exercise -> More Smarts?

By: Anne Martens, Owner of Bella Bellies

Yep, it true. Not only does exercise help narrow your belly it also improves cognitive functioning. And let’s be honest –wouldn’t the world be a better place if everyone exercised? Research recently published in the Annals of Physical and Rehabilitation Medicine (2012; 55 [S1], e314-315), reported that high intensity interval training improved not only cardio-respiratory ability, body mass, but also improved executive functioning and memory within 4 months.

Here is my suggestion; take 2 Stroller Moves Classes a week and in addition practice this routine 2 times per week;

1)      Warm up for 10 minutes with light walking and stretching while either pushing a stroller or having a baby (safely) in a sling

2)      20 squats while safely holding the baby or pushing the stroller in and out

3)      Jog or walk quickly for 10 minutes

4)      20 lunges while safely holding the baby or pushing the stroller in and out, or incorporate walking lunges

5)      Jog or walk quickly for 10 minutes

6)      Play peek a boo with baby in the stroller or safely placed in a secure device by jumping up and then lowering down to pushup position

7)      Cool down with light walking and stretching while either pushing the stroller or having baby safely in a sling

Addictive foods? How to stop the addiction and nip the belly fat!

By Bella Bellies Owner Annie Martens

Addicted to foods that thicken your belly?

Are you down with the term hyperpalatables? Maybe not the term, but possibly your brain is addicted to it’s meaning. Hyperpalatables are sugary, starchy, fatty and salty foods. Personally speaking? My brain instantly thinks of our local chocolatier and his caramel, pretzel, salted chocolate candy bars. Can these yummy, scrumptious foods have similar affects that cocaine, crack and heroine produce in the brain? Is our adorable, local, small town candy store a haven for addicts?  

According to recent research the answer is yes, **but** only when it exceeds moderation and is incorporated into your daily lifestyle.  

How do hyperpalatables do this? These foods trigger a release of dopamine in the brain thereby creating an urge to re-seek the substance that triggers this response. Also, these hyperpalatables, change the chemistry of the brain so when we even consider the substance we begin to salivate.  In certain men and women, these urges hijack the chemistry of the brain yielding an addiction where  80-90% of the primal hind-brain will have a response to hyperpalatables **before** consumption.

Okay, so I understand what this means for our brains, but what about our belly? Turns out most of these foods are stored over the belly and thicken a layer of the belly referred to as the omentum. This thickened layer of belly has a hormonal affect, shifting primarily the hormones that regulate dopamine intake, in turn we need more and more intake of hyperpalatables. However, there is another catch. The more we consume these foods the lower the release of dopamine, creating a fix in the body to seek more and more. This happens simultaneously to the omentum growing and the urge to eat these foods may consume a person. –Yikes!

As a personal trainer, this is so very interesting to me, because I can (and I am sure many of you out there as well) attest to the fact that some individuals are addicted to foods. It is not only frustrating for the personal trainer, but can be devastating for the client. Yep, there were days when I just wanted to shake  **some** of my clients and tell them to moderate their foods, but I knew this sadly would not work. For whatever reason, genetics, upbringing, food allergies…they were going to have one hell of a trip.

Some of the worst hyperpalatives I, personally, have seen in my 10+ years of training? –fast food meals, diet coke, salty & sweet snacks and candy bars.

Your diet is the foundation to your health, it is the fuel which creates the basic molecular compounds that keep us alive and whole-- but they can also be a poison. 

So how do we take back our brains?

Here are a few tips that have worked with some of my clients over the years.

1)      Reduce stress and the resulted need for relief or feel good hormones

2)      Detox with water, divide your body weight in half and drink that amount in ounces

3)      Slowly wean yourself off the substance by 1/8^th a week

4)      Don’t be afraid to seek support such as a compassionate personal trainer (not all understand the science, so do some research in advance)

5)      Once you are able to moderate your food **don’t go back, it’s a slippery slope

6)      Ensure everyone in your living environment is aware of what you are doing and does not bring the addictive food home.

7)      Ensure you consume healthy omega fats, as this will help reduce cravings (Vines 2012)

8)     When you have the urge to eat compulsively-exercise! Exercise helps build dopamines in the body and can be a healthy addiction.

For more information; Check out Pamela Peeke’s MD, MPH Research and her Yale Addiction Food Scale.

4 Fitness Tips For Attaining Happiness

By Bella Bellies Owner Anne Martens

Research proves, exercise is an instant path to happiness! So “Come On Let’s Get Happy!”

Here are four tips to re-shape your body and mind –No Gym Required!

1.       Find a sports related activity! If you enjoy a particular activity such as soccer, volley ball, tennis, basketball and / or swimming you may consider a local program in your area. Activity of this nature burns calories and is excellent for mood boosting. Another bonus? This is a social activity and requires commitment on your behalf, thereby making it more difficult to brush off. I recommend using the internet to search for local community organizations such as the YMCA, religious groups, www.meetup.com, chapters organized on behalf of one’s town / city. These groups tend to be more focused on the fun of the game, rather than strictly advancing for competitive reasons. Also, these organizations tend to charge little to no fees. If you are a parent in need of child care, pre-scheduled games and practice are a great way to anticipate the need of a babysitter –thereby adding an additional measure of accountability to get up and get moving.

2.       Extrovert? Walk or run and talk! There are plenty of local community groups who meet in mall settings, neighborhood settings and lunch settings for 30-45 minutes of walking and talking. Use the above search methods to find one in your area, or start one of your own. If not, consider a particular talk radio station and listen in at a scheduled particular time of day, while walking. Parents, place you children / baby in the stroller and go!

3.       Introvert? Walk or run while listening to a favorite book or use the time to reflect inward. Again, stroller friendly or sling (proper sling required).

4.       Incorporate 5-10 minutes into your cool-down routine for meditation and deep breathing. This is clinically proven to enhance mood by re-shaping the brain! –Check out research by, Ph.D. Rick Hanson.