The vast amount of online resources on healthy eating and living can be overwhelming. On average, women need between 1,600 and 2,400 calories per day. However, there is so much more involved than simply targeting a number. Healthy eating involves some basic principles for food selection.
- Whole foods: Choose whole ingredients over pre-made food, as processed foods contain added sugars. This means, opt for proteins, fruits, and veggies that are in their natural state. For example choose an apple over applesauce or apple juice. Consider adding honey and nuts to plain oatmeal instead of pre-packaged honey nut oatmeal. Remember, every choice adds up.
- Lean protein: Chicken, turkey, fish, eggs, beans, and tofu are great sources of protein with low calories. Avoid fattier meats such beef and bacon.
- Whole grains: Whenever possible choose brown rice over white rice and wheat bread over white bread. While white bread and rice may taste smoother, they lost many nutrients during the refining process.
In theory, this all sounds super easy. Of course, everyone knows chicken is healthier than beef, and we should all eat our veggies! However, so many people rely on packaged foods for convenience. Many women have families to also think about, so fast and convenient is important. Thus, we’ve put together a roundup of the best online resources to help you get started.
Meal prep: While it may sound like a ton of work, meal prepping doesn’t need to be an all-day affair. Check out 25 Healthy Meal Preps and Skinnytaste for numerous recipes to get started on meal prepping. Remember, even meal prepping just one meal per day (yogurt parfaits or overnight oats for breakfast, or hearty soup for lunch) will save you time and calories.
Time-saving dinners: Yes, it’s so very tempting to pick up Panera, Chipotle, or even Buffalo’s favorite, Mighty Taco, on your way home. It’s quick and your entire family will eat it. Eating out once a week isn’t too bad, but anymore than once and the calories will add up. Consider quick and healthy weeknight meals by opting for pre-cut proteins such as ground turkey and chicken breast tenderloins. Additionally, Buffalo-area grocery stores, such as Wegman’s and Dash’s, offer many options for pre-cut fruit and veggies. For fast dinner ideas, check out Cooking Light, Taste of Home, and Olive.
Helpful Apps: Even with making some changes in your diet with a focus on whole foods, lean protein, and whole grains, it may still be hard to find your ideal body weight. There are so many online resources and phone apps, but our favorites are MyFitnessPal and iTrackbites (similar to the Weight Watchers concept). Both are free (though you can update for a reasonable fee for a premium) and are easy to use. In addition, you can download the app to have quick access to log food on your phone.
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If you have heard the word “circumcision,” you would most probably know it is done in the newborn period of a boy’s life. It is not unlikely that older boys or adult men undergo this procedure for personal, cultural, or medical reasons. Circumcisions are undoubtedly a controversial issue and, in the majority of the Western World, the decision rests with the parents of the newborn boy. Most commonly, it is a procedure performed in the United States, Canada, the Middle East, Australia, and Africa. It is less common in Asia, Europe, and South America. Parents may choose to circumcise their son for a number of reasons, such as religious beliefs, hygienic concerns, or the belief that it benefits the boy’s health at all stages of his life.
Before making this decision, it is important to know some facts about circumcision and be aware of both the advantages and the potential risks. Overall, it seems that the advantages of male baby circumcision outweigh the negative effects—as the American Academy of Pediatrics Supports. Though it is an ancient religious procedure, it has been thoroughly researched and studied by medical professionals across the globe.
What is it?
Circumcisions are a surgical procedure that refers to the removal of the skin that covers the tip of the penis (also known as foreskin).
What are the advantages?
Some of the health benefits of circumcision include:
- Easier hygiene: the removal of the foreskin makes it easier to wash the penis. Although it enhances good genital hygiene, boys should be taught how to properly clean themselves regardless.
- Decreased risk of urinary tract infections: though the risk of UTIs in males is generally low, UTIs are more common in uncircumcised males.
- Decreased risk of contracting HIV and other sexual transmitted infections. Remember circumcision is not a preventative for STIs, but it does lower the risks of one.
- Prevention of penile problems: the foreskin on an uncircumcised penis can be difficult or impossible to retract, also referred to as phimosis. This can lead to inflammation of the head of the penis, something that circumcision helps prevent against.
- Lower risk of penile cancer: although this is a rare type of cancer, it is less common among circumcised men. In addition, the risks of cervical cancer are lower among the female partners of circumcised men.
What are some risks?
Serious complications associated with circumcision are extremely low, around 0.2%, and mostly associated with circumcisions occurring outside a hospital. Minor complications are about 3%. All risks are minimal when the procedure is carried out by a trained medical professional in a sterile setting.
Some rare complications may include:
- Bleeding at the time of the procedure
- Infection
- Pain
- Deformity to the penis, usually appearing at a later age
Remember you are not medically or legally required to circumcise your baby. If you choose to do it, consult with your doctor and make sure you are comfortable in your decision, as well as
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With the increased consumption of processed foods, we lose many of the nutrients necessary for our overall health. A large number of women turn to dietary supplements and multivitamins to make up for what they are not getting via their diet. The effort required for a healthy and balanced diet is sometimes too much to be accommodated through the rapid tempo of daily life, so even though women could get a lot of the necessary nutrients through food this is not always realistic. Vitamins, multivitamins and mineral supplements, are especially helpful for the following categories:
- Women who are or may become pregnant: to lower the risk of birth defects, pregnant women should have a daily intake of at least 400 micrograms of folic acid.
- Postmenopausal women: due to hormonal changes after menopause, women tend to lose bone density at a faster rate—especially when compared to men. Calcium and vitamin D are optimal to prevent osteoporosis, and they are not adequately provided through nutrition. A supplement that includes those, along with B-12 and weight exercises will help prevent osteoporosis and any associated health problems.
- Vegetarians: the consumption of plant products and vegetables may mean that women who follow a vegetarian diet are more in need of vitamins generally found in animal products. Most commonly, vitamins B-12 and B-2, as well as vitamin D lack in vegetarian, and especially vegan, diets.
Though it is easy to turn to dietary supplements and minerals to make up for the low levels of these vitamins in food, it is not impossible to make dietary choices that provide you with the necessary nutrients. These are some of the foods that contain important vitamins and minerals for your health, though you should always listen to your body and consult your health care provider if you make major dietary changes or are experiencing health challenges:
- Vitamin B9 (folic acid): spinach and other dark green leafy vegetables, oranges, pure orange juice, nuts, beans, chicken, lean beef, whole grains, and cereals with added folic acid
- Vitamin B-12: low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, and nutritional yeast. It may also be found in food that have B-12 added, such as cereal, fortified soy beverages, and veggie burgers.
- Vitamin D: tuna, salmon, and fortified foods
- Calcium: low-fat or fat-free yogurt, cheese, and milk. Dark green leafy vegetables and canned salmon make good sources of calcium as well. It’s found in calcium-added foods such as select soy beverages, 100% orange juice, tofu, and cereals.
- Iron: lean red meats and chicken, seafood, cereals/breads with added iron, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes.
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What to Expect, and Why It’s Important
Your doctor or at home pregnancy test has just confirmed it: you’re pregnant! You may not be showing yet, but the first three months of your pregnancy are some of the most critical for ensuring your baby has a healthy start and that you have a successful, and comfortable pregnancy. A healthy first trimester is heavily dependent on your prenatal care. Read on to learn what to expect in those first three months, and how proper prenatal care can help keep you, and baby, healthy.
Visiting Your OBGYN
You and your OBGYN will have a lot to talk about during your first prenatal appointment, so be sure to allot enough time and bring all of your questions. Your partner may want to attend the first visit as well. Your OBGYN will need to obtain your health history. Be prepared to discuss:
- Any past pregnancies.
- Your family, and personal medical history.
- Your menstrual cycle.
- Any medication use.
- Your lifestyle habits, particularly if you use tobacco, alcohol, or caffeine.
Know that your OBGYN will keep your information private, and that full disclosure of even uncomfortable topics, such as your family’s health history, past illicit drug use, or miscarriages, is needed so that your doctor can offer you the best treatment plan.
During your first exam, your OBGYN will also calculate your body mass index (BMI) and help you determine your ideal weight gain throughout your pregnancy. As part of an overall physical exam, he/she will conduct a pelvic exam and measure your blood pressure, breathing rate, and heart rate; and work to determine any possible risk factors that will need to be monitored throughout your pregnancy.
Lab Tests
Be prepared to complete a blood test during your first prenatal exam. The test will be used to identify a variety of factors, including:
- A complete blood count (CBC). Your blood type will also be determined.
- Your Rhesus (Rh) status. The Rh factor is a protein that can be present on the surface of red blood cells. The Rh factor is passed down through parents’ genes to their children. The Rh factor can cause pregnancy complications if you are Rh negative and your fetus is Rh positive, so your OBGYN will want to identify this possibility as early as possible.
- Your hemoglobin levels. Low hemoglobin is a sign of anemia, and will need to be addressed in the first trimester.
- Your immunity to certain infections. In particular, your OBGYN will need to know your immunity to rubella, and chickenpox.
- Exposure to sexually transmitted diseases. Your doctor will want to determine if you have been exposed to hepatitis B, syphilis, gonorrhea, chlamydia, or HIV, the virus that causes AIDS.
Screening Tests
During your first trimester, screening tests may be conducted to determine possible fetal abnormalities. Your doctor will also do a Pap smear to look for infections or other risk factors, and will conduct a cystic fibrosis screening test to determine if you may be a carrier for the disease. A urine test will also be conducted to test for sugar or protein in your urine, which could be a sign of gestational diabetes or high blood pressure.
An Ultrasound
Your OBGYN will conduct an ultrasound and attempt to see the baby and listen to his/her heartbeat, though it may not be audible until week six or seven.
Genetic Testing
During your first trimester, you will have the option of speaking with a genetic counselor and or being screened for genetic disorders that could lead to birth defects, such as Down syndrome or brain and spinal column defects. Women who may be at higher risk for giving birth to a baby with a genetic disorder include:
- Women, age 35 or older.
- Women who have had a previous fetus with a genetic problem.
- Women with a family history of inherited birth defects.
Nutrition and Vitamins
Your OBGYN will give you a plan for proper diet and nutrition for both the first trimester, and throughout your pregnancy. It will include how much exercise or physical activity you should receive, optimal nutritional goals, medication use, and the prescription of essential prenatal vitamins with iron for use during your pregnancy.
After your first prenatal exam, expect to meet with your OBGYN monthly as he/she will want to closely monitor your progress and have the opportunity to identify any health risks early.
Your first trimester will be an exciting time for you and your family. Rely on your OBGYN during your first trimester, and throughout your pregnancy, to be your best health advocate and resource for you and your baby. Most importantly, never hesitate to contact your OBGYN if you have any questions or concerns. Early detection of possible risk factors will help keep you and your baby healthy and comfortable throughout your pregnancy.
Are you newly pregnant?
The team at Chouchani, Sayegh and Robinson (previously Bagnarello) are accepting new patients. Just give us a call today to make your first appointment.
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Irritable bowel syndrome (IBS) is a common disorder of the large intestine that commonly causes cramping, bloating, gas, diarrhea and constipation. And it’s a chronic condition that needs to be managed long term.
Almost everybody gets those symptoms at one time or another, though. How can you know if you have IBS?
The first thing to consider is how often you have these problems and whether they’re accompanied by symptoms such as abdominal pain or discomfort. If the answer is “more than once in awhile,” you should talk to a doctor about being checked for IBS.
For the most part, there aren’t any established tests for IBS. Because the symptoms are so common, doctors have to ask questions that may rule out other possibilities such as inflammatory bowel disease (IBD), colon cancer, or celiac disease.
They should ask if you’ve had nausea, vomiting, fever, persistent pain, blood in the stool, or weight loss. They ask because these particular symptoms are not signs of IBS and may indicate other illnesses.
Your doctor may also order blood and stool tests, which can reveal infection or inflammation. They may ask for a breath test or ask you to temporarily eliminate dairy products from your diet to see if that has an effect.
Some doctors are starting to use a set of guidelines called the Rome III criteria to diagnose IBS. Under these criteria, you must have experienced symptoms for at least 6 months. The symptoms must be present for at least 3 days a month in 3 different months. And they must be associated with at least two of these results:
- A bowel movement relieves the ache and suffering.
- There’s a change in how often the stool comes out.
- The stool looks different.
Other symptoms may point to IBS, such as:
- Bowel movements feel uncontrollably urgent, difficult to pass, or incomplete
- Mucus comes out with the stool
- Bloating or abdominal distension
Two important things to remember: don’t be too embarrassed to talk with your doctor openly and honestly about your symptoms. They’ve seen and heard worse! And don’t be afraid. IBS, unlike ulcerative colitis and Crohn’s disease, which are forms of inflammatory bowel disease, doesn’t cause changes in bowel tissue or increase your risk of colorectal cancer.
Most people with IBS don’t have severe signs and symptoms, and some can control their symptoms by managing diet, lifestyle and stress. If you’re concerned about these symptoms in yourself or in someone you love, call your doctor right away for a consultation.
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