Obesity Epidemic on the Rise

Today I am posting an alarming article. Please get informed and be the difference! By difference I mean, practice a healthy lifestyle and stive for bettering your future. You are blessed with a beautiful body, treat it kind and well. I heard a wonderful pastor the other day say, what would happen if I don't take care of my health and am unable to do what I am called to do? How would I go and serve others? Be the difference for yourself, your family, and friends.

And to counter all those that say, "well eating healthy is expensive" or "I can't afford a swim pass or gym membership." PAY NOW OR PAY LATER!
The overall, tangible, annual costs of being obese are $4,879 for an obese woman and $2,646 for
an obese man. The overall annual costs of being overweight are $524 and $432 for women and
men, respectively. For both genders, the incremental costs of obesity are much higher than the
incremental costs of being overweight.
Adding the value of lost life to these annual costs produces even more dramatic results. Average
annualized costs, including value of lost life, are $8,365 for obese women and $6,518 for obese
men. This report has been prepared as part of The George Washington University School of Public Health and Health Services Department of Health Policy.

Now for the article:
If the current "obesity epidemic" continues unchecked, 50% of the U.S. adult
population will be obese -- with body mass index values of 30 or higher --
by 2030, researchers said.

Drawing on data from the National Health and Nutrition Examination Survey
(NHANES) series from 1988 to 2008, Y. Claire Wang, MD, of Columbia
University's Mailman School of Public Health, and colleagues projected that,
compared with 2010, there will be "as many as 65 million more obese adults"
in the U.S. by that year.

Obesity prevalence in both men and women in their 40s and 50s would approach
60%, the researchers indicated in the Aug. 27 issue of *The Lancet*, part of
a series of papers on the growing worldwide burden of obesity.

Wang and colleagues also projected that, as a result of the burgeoning obese
population, the U.S. will see the following health impacts:

- 6 to 8.5 million more people with diabetes
- 5.7 to 7.3 million more cases of heart disease and stroke
- 490,000 to 670,000 additional cancers
- 26 to 55 million quality-adjusted life-years lost

The economic burden of these increasing morbidities will be substantial, the
researchers indicated -- medical expenditures alone will be higher by $48 to
$66 billion annually by 2030, without taking into account lost productivity
and other indirect costs associated with a generally sicker population.

Reduced productivity would add another $390 to $580 billion to the annual
tab, the researchers said, based on a 2009 study linking obesity to lost
work time.

Another country with an aging population and a growing problem with obesity
is Great Britain. Wang and colleagues analyzed NHANES-like health data
collected in England from 1993 to 2008, finding slightly lower prevalences
of obesity relative to the U.S., but similar rates of increase.

If the current trends in England continue, they would project to obesity
prevalences in 2030 of about 40% in men and 35% in women.

Both NHANES and the Health Survey for England (HSE) involve interviews and
physical exams in more than 10,000 people per iteration. The HSE is repeated
annually, while NHANES is conducted over two-year periods. In both programs,
the individual participants change from one survey to the next, but they are
selected to be sociodemographically representative of the national
populations.

Wang and colleagues used epidemiological and outcomes data in the literature
to estimate the disease burdens that would result from the growing
prevalence of obesity.

They also calculated what would happen if everyone's BMI was 1% lower --
approximately 1 kg (2 lb) in an average adult.

"This change might sound small, but such a scenario would have a substantial
effect on consequent health burdens," the researchers wrote.

In the U.S. more than 2 million cases of diabetes, roughly 1.5 million
cardiovascular disease diagnoses, and about 100,000 cancers would be
avoided, their models showed.

Wang and colleagues acknowledged that their calculations were "mere
extrapolations from available data" and that current trends may very well
not continue.

"Past trends do not always predict the future," they wrote. YOU CAN BE THE CHANGE!

An important finding was the rising burden of obesity among people 60 and
older, the researchers emphasized. Of the 65 million additional obese people
projected in the U.S. in 2030, 24 million would be in this age range.

This population -- already the sickest and most expensive in terms of
medical costs -- is the fastest-growing in the U.S. and Britain. Therefore,
the overall disease burden and economic effects of obesity may be magnified.

In addition to their caveat about extrapolating trends into the future, Wang
and colleagues cited other limitations to the study: methodological issues
related to the NHANES and HSE surveys; uncertainties in the relationships
between obesity, other diseases, and economic impacts; and the study's
20-year timeframe, which may underestimate future impacts of pediatric
obesity.
The study was supported by the National Collaborative on Childhood Obesity
Research, which coordinates childhood obesity research across the National
Institutes of Health, the CDC, the Department of Agriculture, and the Robert
Wood Johnson Foundation.
Study authors declared they had no relevant financial interests.
*Primary source: *The Lancet
Source reference:
Wang Y, et al "Health and economic burden of the projected obesity trends in
the USA and the UK" *Lancet* 2011;
378:815-25.

Another source of info for you non readers: VIDEO

COUNTDOWN TO NEW WEBSITE AND BLOG: 5 days!!!!!
Until next time..
look good, feel good, do good
http://www.sarabconsulting.com/

Nutrition Advice, take it or leave it?

Nutrition Advice: Take It Or Leave It, But Should You Give It Out?
From NASM Newsletter

Key Points
Personal trainers help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs and suggestions in lifestyle modification, including nutritional recommendations.Prudence about scope of practice and providing useful referrals to dietetics professionals when appropriate is essential to responsible practice, and serving clients' needsAccording to a 2002 article in the Journal of the American Dietetic Association , food and
nutrition misinformation can be a serious barrier to public health.

With certifications, continuing education, and even university-based education, fitness professionals bring safe, science-based exercise
> programming to their clients and group class members. But what about dispensing nutrition advice? When a client asks, "what do you think of this supplement? or "what diet should I follow to reduce body fat, improve my mile time, or vertical leap?" What should the answer be?
Personal trainers help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs and suggestions in lifestyle modification, including nutritional recommendations.
The Issues
> Not many years ago, the fitness field lacked the standardization and
> professionalism it is beginning to enjoy. Today, consumers are
> becoming better informed about how to locate a certified personal
> trainer and trainers are becoming more knowledgeable about how to find
> qualified continuing education. Consequently, the profession is
> benefiting from standards that are producing safe and consistent
> results. However, questions remain about fitness professionals and
> nutrition counsel. Who should dispense nutrition recommendations? What
> are the prudent parameters of scope of practice with dietary advice
> and how can trainers learn to recognize and respect them? Before
> trying to answer these questions, it is important to define some of
> the terms and credentials in nutrition -- both qualified and
> questionable.

> Many accredited universities offer degrees in nutrition. A bachelor's
> degree (B.S.) in nutrition requires four years of full-time study that
> qualify a graduate for entry level positions in dietetics. These
> positions are extremely varied and might include work with a food
> company, a government agency such as the USDA, or a medical environment.
>
> The Registered Dietitian (R.D.) credential is available to individuals
> who obtain a bachelor's degree in nutrition, complete an American
> Dietetics Association (ADA) -approved dietetic internship, and pass a
> comprehensive written test. RDs must keep their credentials current,
> just as fitness professionals keep their fitness certifications
> current, with continuing professional education credits (CECs). RDs
> also have varied employment, including corporate wellness, community
> and public health settings, sports nutrition, universities, medical
> centers, research areas, and many others. Although completion of a
> master's degree and PhD is valuable to nutrition professionals, it is
> not required to become a Registered Dietitian.
>
> There are other credentials in the field of dietetics, some credible
> and many questionable. For example, active membership in the American
> Society for Nutritional Sciences (ASNS) -- formerly called the
> American Institute of Nutrition -- is open to those who have published
> meritorious research on some aspect of nutrition and are presently
> working in the field. The Certification Board for Nutritional
> Specialists was founded by the American College of Nutrition in 1993.
> It offers a Certified Nutrition Specialist (CNS) credential to
> professionals with an accredited master's or doctoral degree that also
> have clinical experience and pass an examination.
>
> However others, like the Certified Nutritional Consultant (CNC),
> issued by the Society of Certified Nutritionists, do not require the
> same rigorous study or clinical experience that an RD must
> successfully complete. Other questionable credentials include
> Certified Clinical Nutritionist (CCN) and Certified Nutritionist (CN).
> Because the titles "nutritionist" and "nutrition consultant" are
> unregulated in many states, they have been adopted by many individuals
> who lack accreditation and are unqualified to practice.
>
> Forty-one states have laws that regulate the profession of dietetics
> and nutrition. (Iowa is one of those)
>
> The regulations fall into the following categories:
>
> licensure
> statutory certification
> registration.
> This is a complicated legal environment. According to Craig Busey,
> legal counsel to the ADA, "The treatment of this issue varies greatly
> from state to state. Some states address the difference indirectly by
> delineating the difference between dietetics and other forms of
> nutrition counseling, while others equate dietetics to nutrition
> practice. This notable lack of uniformity adds to the confusion and
> makes a general answer all the more problematic."
>
> While the discussion can get bogged down in legal minutia, it is
> important for fitness professionals to realize why they got involved
> in fitness. For most, it was the desire to help people. Busey adds,
> "dietetic licensure laws generally do not limit the right of an
> individual to provide nutrition advice and information related to non-
> Medical Nutrition Therapy (MNT)."
>
> With as many as 70% of American deaths due to diet-related diseases
> and conditions(1) , there's plenty of need.

Did you know?
> Twenty-four percent of physical activity professionals believe they
> know enough to provide all the information their clients need on
> nutrition, compared with 14 percent of dietetics professionals who
> stated that they know enough to provide all the information their
> clients need on physical activity. (2) In fact, according to IDEA
> Fitness Journal (2002) 26 percent of personal trainers use nutritional
> analysis software, 70 percent provide nutritional assessment, and 75
> percent provide nutritional coaching - practices that should be
> reserved to the scope of practice of registered dieticians who have
> four years of specific nutrition education. (3)

> With most health professionals looking toward the combination of
> balanced nutrition and regular physical activity to help stem the
> rising tide of obesity, it makes sense that those professionals
> trained in nutrition and those trained in physical activity should
> collaborate to help consumers realize the potential benefits of these
> healthful lifestyle practices. In 1997, the American College of Sports
> Medicine (ACSM), the ADA, and the International Food Information
> Council (IFIC) retained the Gallup Organization to conduct telephone
> interviews of both ADA and ACSM members to determine attitudes on
> nutrition and physical activity. The poll indicated that physical
> activity professionals tended to be more confident in their ability to
> provide nutrition information than dietetics professionals were about
> their ability to provide physical activity information. Even dietetics
> professionals observe specific limits to their practice scope, called
> the Scope of Dietetics Practice Framework (SODPF). (4) In theory, an
> RD without an accredited fitness certification has no more authority
> to give out specific exercise advice than a certified fitness
> professional does to give out specific dietary instructions.
What's the harm?
> For fitness professionals, the dangers of giving advice outside of
> practice are significant. According to a 2002 article in the Journal
> of the American Dietetic Association , food and nutrition
> misinformation can be a serious barrier to public health. Misinformed
> consumers may not only have a false sense of security about their
> health and well-being, but they also may delay appropriate, effective
> healthcare or replace it with products, services, or behaviors that
> may be harmful to their health. (5)

> If a fitness professional does not hold a recognized nutrition
> credential, how should they proceed with nutrition advice? "Certified
> personal trainers can provide general, non-medical nutrition
> information," explains Cynthia Sass, MPH, MS, RD, and ADA
> spokesperson. "But, they should not perform individualized dietary
> assessments, prescribe individualized diets, or even individualized
> dietary advice." Sass adds, "General information can be very helpful
> and still provides a great deal of freedom to talk about nutrition in
> a general way such as educating clients about the difference between
> saturated and unsaturated fat; which foods are good sources of fiber,
> etc. However, the fitness professional should be 100 percent confident
that the information they are providing is accurate, up-to-date, and science-based."
This is a challenging question," adds Dr. Mike Clark, President of the National Academy of Sports Medicine. "Only because there is no easy 'yes' or 'no' answer. Like with exercise, we want our professionals to always provide the best service to their clients, all things considered. If a trainer can help a healthy individual improve their diet, they should, through delivering general guidance which is science-based and well supported by established health authorities.
However, if the individual seeks medical nutrition therapy, they should pursue a qualified professional, a Registered Dietician, to
deliver this support."

Dr. Clark also points out that most accredited fitness certifications, including NASM Certified Personal Trainer, do include some nutrition information as well. NASM and other accredited role and functions of the macronutrients (protein, carbohydrate, and fat) in performance and healthy weight achievement. They should understand the role and importance of water, fiber, and the micronutrients (vitamins and minerals) and the basic nutrition guidelines for altering body composition. Certified fitness professionals should also be aware of issues surrounding supplementation, including the legislative environment regulating
supplements, as well as the government's Dietary Reference Intakes for
healthy people.
How to know what to say when
> With this knowledge, how can fitness professionals determine if they are stepping outside their scope of practice? By asking themselves a few key questions. This will insure that they are giving out sound, science-based information, thereby protecting their liability, professional ethics, and their client's well-being.

When to Refer
If you are a fitness professional, without a qualified credential in nutrition, here are some questions to consider. If the answer is
"yes," the client should be referred to a dietetics professional.
1. Is there a possibility that the client has a disease or co-morbidity associated with their weight or with their health?
2. Would your advice be considered medical or in the context of
disease treatment?
3. Does your advice involve the interpretation of blood work or other clinical tests?
4. Is the client asking you for individualized dietary assessment?
5. Is the client asking you to prescribe an individualized diet or
dietary advice (versus general information like portion awareness or nutrient density)?
6. Are you recommending a supplement as part of your counsel?
7. Is your client trying to manage medical symptoms through diet?
8. Could your assessment or advice possibly cause a delay in treatment
or a misdiagnosis that may result in serious harm to your client?
9. Could your advice result in an unwanted interaction between
foods/drugs, foods/medical condition, supplement/drugs,
foods/supplements?
10. Did you neglect to access the authorities and academic research on the topic in question?

> "The ultimate success of these two groups working together," explains
> ADA spokesperson Cass, "is that it isn't about territorialism. It's
> about working together and respecting scope of practice which is in
> the best interest of the trainer and the client." The need for sound,
> science-based nutrition information is evident. Consumers are confused
> and have a hard time discerning fact from fiction and science from
> marketing. However, an examination of issues surrounding scope of
> practice reveals that the lines are not always clear and ongoing
> vigilance and evaluation are necessary to best serve clients' needs.
> The general consensus among wellness professionals is that
> science-based, general information about healthy nutrition, including
> nutrient density, portion awareness, and the potential dangers of
> supplements and fad diets, remain inside the fitness professionals'
> scope of practice. In all cases, fitness professionals should continue
> to enlighten themselves through qualified continuing education so they
> can always position themselves as their client's best advocate and
> resource.
>
>
> References
>
> (1) Nestle M. Food Politics: How the Food Industry Influences
> Nutrition and Health University of California Press; 2003.
> (2) Professionals' Opinions Concerning the Role of Nutrition in
> Physical Activity for a Healthy Lifestyle. Princeton, NJ: The Gallup
> Organization; 1997.
> (3) Ryan, P. Trendsetting. IDEA Fitness Journal 2004;16(5):S2-S14.
> (4) Understanding and Using the Scope of Dietetics Practice Framework:
> A Step-Wise Approach. J Amer Diet Assoc 2006;106:(3):459-463.
> (5) Ayoob KT, Duyff, RL, Quagliani, D. Position of the American
> Dietetic Association: Food and Nutrition Misinformation. J Amer Diet
> Assoc 2002;102:260-266.
> (6) American College of Sports Medicine; The American Dietetic
> Association; International Food Information Council. For a Healthful
> Lifestyle: Promoting Cooperation Among Nutrition Professionals and
Physical Activity Professionals. J Amer Diet Assoc 1999;99(8).

CROSSFIT DES MOINES
Saturday Sept 3rd 8:00. CFDM will be hosting a memorial WOD for the 31 souls who lost their lives on Aug 6th in helicopter crash. Please visit www.31heroes.comto register if you wish to donate and receive a t-shirt.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

My Plate - Make it Your Own

This is USDA's MyPlate, which replaces MyPyramid. By now, if you haven't heard about the change you must be living under a rock. The plate method is nothing new to myself and other dietitians so we are excited, for the most part, to see the change. There are a few things that could be clarified, one of those being personlization. Therefore, when I ran across this article "How to Make MyPlare You Own," I knew I had to share.
How to Make MyPlate Your Own
By Hana A. Feeney, MS, RD, CSSD
For Active.com
The United States Department of Agriculture (USDA) has replaced MyPyramid with MyPlate (www.choosemyplate.org). This plate was designed to simplify complex nutrition messages and provide the general public with a basic idea of how to improve their daily food choices by presenting food groups on a plate.
USDA's MyPlate
As seen above, "Vegetables" refers to all vegetables and legumes including beans and lentils; "Fruit" includes all fruits; "Grains" includes intact grains like oatmeal or brown rice and grain products such as breads, pasta and crackers; "Protein" includes fish, chicken, meat, legumes, nuts, and eggs; "Dairy" includes milk, yogurt and cheese.
Dietitians have been using plates for years to portray balanced food choices for clients. However, dietitians are able to personalize a plate for an individual to fit their clients’ lifestyle. What if you are in a heavy training phase or trying to lose weight? What if you have diabetes or prefer a vegetarian diet? How would that change the balance of foods on YOUR plate? How would your lifestyle and health concerns impact your food choices?
While this article isn’t the same as a personal consultation, here are some general plates that I recommend for different groups of people, starting with some changes that I’d make to MyPlate for all of us.

A Better Way to Categorize Foods
The USDA’s “Vegetables” group needs reorganization.
The USDA has grouped all vegetables, including starchy vegetables, beans and lentils, into one group. While this may simplify things a bit, it's not nutritionally appropriate. The “vegetables” group should be non-starchy vegetables only. This would include lettuce, greens, carrots, tomatoes, broccoli, cabbage, etc., all vegetables except starchy vegetables and beans and lentils. Starchy vegetables, including all varieties of potatoes, winter squash, and corn, along with all beans and lentils should move over to the “Grains” side of the plate.

Let “Fruit” accompany your meal and expand the Non-Starchy Vegetable section.
Filling only a quarter of your plate with non-starchy vegetables, as pictured by the USDA, will leave you short on ever-important fiber and antioxidants. Fill half of your plate with tasty, crunchy and colorful non-starchy veggies and add fruit to your meal as a side or a dessert.

Grains should be “Whole Grains”.
The USDA recommends that half our grains be whole. However, this advice leaves us eating a significant amount of empty calories in refined grain breads, pastas, crackers and cereals. An emphasis on making all grains choices whole is more appropriate and certainly doable for most of us. These 100 percent whole grain foods are widely available and their tastes and textures have greatly improved during the past five years. This whole grain reference includes all 100 percent whole grain breads, crackers and pastas, and even better choices, intact whole grains, such as old-fashioned oatmeal, brown rice, wild rice, quinoa, millet and amaranth.

Get rid of the dairy group and consider those foods a part of the “Protein” category.
We don't need dairy foods with every meal as the USDA suggests. We can get the nutrients from dairy in a variety of other foods. Dairy foods provide significant amounts of protein and minerals, and are more appropriately categorized with Proteins.
Therefore, from a nutritionist's perspective speaking from an evidenced base practice, I believe the plates could accommodate specific needs like this:

General MyPlate


Vegetarian or Vegan Plate

You must consider legumes (including whole soy), nuts and seeds and dairy (if included) as your “Protein” category.

Type 2 Diabetes or Insulin Resistance Plate

You should consider milk and yogurt with the other higher carbohydrate foods on the whole grain and starchy veggie side of the plate. Consider milk and yogurt as options with whole grains, beans, lentils and starchy vegetables. Cheese is still a part of the "Protein" group.

High Volume Endurance Training

You need more carbohydrate overall. To accomplish this, reduce the proportion of vegetable and protein foods on your plate and increase whole grains, starchy vegetables and beans and lentils.

Weight Loss

To reduce portion size, choose a slightly smaller plate and eat proportionately more fish, poultry and eggs than whole grains, beans, lentils and starchy vegetables.

Be Flexible
These plates demonstrate how flexible your diet can, and should, be. There is no perfect way of eating and your diet should change as your lifestyle changes. Eating well is all about balancing your nutritional needs to meet your athletic and health goals. Using an image of a plate helps with basic meal planning and understanding the general concepts of balance. For your specific athletic and health goals there is much to learn about your body, your food choices and your nutritional needs in order to reach your personal goals.

New site coming soon!!!!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Kid Nutrition Tips and Tricks

Enjoy this educational video about nutrition for your kids:
Kid Nutrition Tips and Tricks

Ways to win the healthy-food battle:
Imprint healthy tastes- "if you only expose your baby to healthy, whole foods from the beginning, taste buds will develop to enjoy and crave those foods.: says Robert Sears, MD. Limit processed foods such as baby crackers.
Try, try again- Offer a wide variety of veggies and fruits and introduce one at least 16 times, Alan Greene, MD author of Feeding Baby Green.
Follow the one-bite rule- When kids know they only need to trey (not finish) new foods, peace reigns at the dinner table.
Presentation is everything- Grate, peel, chop your veggies and fruit. Add sesame oil, curry spice, cinnamon, a scoop of nut butter. Try making faces and shapes. Anything to add some interest in the food.
Dip it- Veggies are more fun when dunked...NOT in high saturated fat dressings like Ranch but a protein-rich, low-fat Greek yogurt....try my Green Goddess Dip.
Give you child the chef's hat- LOVE THIS ONE! Empowerment equals enthusiasm. Plus learning to prepare healthy food is an invaluable lifelong skill,, says Diana Kalnins, RD coauthor of Better Food for Kids.

Update: this podcast about breastfeeding was brought to my attention the other day!
They're not for you, they're for my baby!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Trey Update 3 1/2 months - Breastfeeding

First, a few picture updates of my blessing from above...

Trey at about 2 month, topping the charts at 14.5 lbs and 23 inches

he rolled over at 6 weeks and now LOVES to bounce in his jumper and go for runs with mommy in his jogging stroller

Trey at 3 months striking his "look past the camera" model pose

Now on to the topic of the day.........
That's right this post is all about breasts...breastmilk that is! I see it now, whatever men followers I have are hitting the X in the top right corner....but wait right there....you're not off the hook. Your role in breastfeeding is just as important as the mother and child's so listen up.
Before there was bread, chicken, and broccoli on or plate there was milk. Custom made, just for you, breastmilk.

Breastfeeding is the biological norm!
#1 Did you know: Human milk contains two types of proteins: whey and casein. Approximately 60% is whey, while 40% is casein. This balance of the proteins allows for quick and easy digestion for an immature digestive system. And humans are the slowest growing and maturing mammals, but also have the most advanced brains. So it makes sense that the protein content of human milk is relatively low while the level of carbohydrates is high. (la leche league)
It's amazing how the women's body is capable of making the perfect combination of protein, carbs, fat, antioxidants and minerals for a baby's developing brain and body.
#2 Did you know: Breastfed babies have fewer incidences of illness, ear infections, allergies, and asthma. Breastfeeding also has a protective effect against juvenile diabetes, celiac disease, childhood cancer, rheumatoid arthritis, urinary tract infections, multiple sclerosis, liver disease, and acute appendicitis.

It doesn't always come easy. In fact, breastfeeding can be a very painful and discouraging process. I mentally prepared for it to be a difficult experience.... cracks, blisters, you name it. Women can face all kinds of struggles such as soreness, low milk supply, and juggling going back to work. They need a support team...family, nurses, and mommy groups to aid in their success. Dad's, this is where you come in....support car, team, whatever you want to call it. The first night home from the hospital it took 4 hands and 40 minutes to get Trey to latch on. Amongst desires for a "nurse call" button and feelings of failure, Jeremy was right there with me positioning Trey and giving words of encouragement.
Luckily, this was pretty much the hardest moment. From there on out it has been smooth sailing as Trey learned to latch on and my plentiful milk supply came in.

#3 Did You Know: Breastfeeding can burn up to 500 calories/day. That's like going on a 5 mile run!

Breastfeeding is nothing to be ashamed of while in public. A girls gotta do what a girls gotta do. In fact, it should be praised and not looked upon in disgust or humiliation. Thanks to my udder cover I have nursed in the church bathroom twice and the parking lots of my gym, Home Depot and HyVee grocery store.

This picture displays how Trey feel after a good, nourishing milkshake
I have pumped while driving down the road, in the bathroom of restaurants, and plan to this weekend at the airport and on an airplane. (I always wonder what people think when they hear this air pumping noise in the stall next to them). My girlfriend has a 5 month old and as a sales rep she travels all around the state and across the nation but continues to pump as she goes! I gathered some advice from her about how to store and pack my milk while away.

..........In fact, I am nursing as I type. Heck yeah, I'm a mom and can now hold the title "queen of multitasking!"

Did you know #3: The American Academy of Pediatrics recommends exclusive breastfeeding for approximately the first six months and support for breastfeeding for the first year and beyond as long as mutually desired by mother and child.

Milk is like gold and with a trip this weekend I have made sure to leave J with a good supply. I am also packing a cooler and my pump so I can keep on collecting and bring home.

Other "perks" (see #10) and did you knows of breastfeeding:
1. Aids in uterus returning to original size after birth.
2. Poops and spit-up don't stain or stink as much.
3. Mother-infant bonding enhanced.
4. Great way for working moms to maintain their attachment to baby and to "reconnect" after work.
5. Reduces exposure to sugar in formula.
The only sugar babies need or should have is lactose - the simple sugar found in human breastmilk. Sucrose is harmful to teeth and the rest of the body.
6. Reduces exposure to potential allergens in formula.
Cow's milk and soy are two of the most common allergens, and cow's milk and soy are the two most common types of formula. Human babies are never allergic to human milk.
7. Inexpensive. Nursing is free.
8. Reduced risk of SIDS.
9. Reduces a mother's risk of breast, ovarian, cervical and uterine cancer.
Breast cancer is a leading killer of women in the United States and around the world. We know that breastfeeding drastically reduces the risk of developing breast cancer. For this reason alone, it is worth committing to breastfeed.
10. For the normally flat-chested, a temporary boost! Not the single best reason to breastfeed, but a nice, um perk.

Great resources can be found online: http://www.llli.org/

If you have any success stories, tips or words of wisdom, please share in the comments!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Top 7 Non Perishable Superfoods

Top 7 Non Perishable Superfoods

1. Canned wild salmon and tuna, packed in water

2. Dried blueberries

3. Walnuts

4. Whole grains (rolled oats, brown rice, popcorn)

5. Green tea

6. Canned beans or legumes (black beans, garbanzos, lentils, nuts butters)

7. Extra-virgin olive oil

source: blog.superfooddrive.com

Until next time...

look good, feel good, do good

www.sarabconsulting.com

'

Natural Energy Bars

The "bar" aisle at the grocery store can be daunting...all those flavors, brands, ingredients, and claims.

Hopefully this article from http://www.appforhealth.com/ will help clear up some of that confusion:

Best Natural Energy Bars

You may run across a familiar name within the article :)

Here is another great article:

How to Choose the Right Energy Bar

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Sugar...is it Toxic?

Here are two great posts from my fellow RD's Julie Upton and Katherine Brooking from http://www.appforhealth.com/

First read: Sugar: Evil, Toxic, Addictive....or just sweet?

then read: One week to beat your carvings for sweets to learn how you can easily cut sugar out of your diet.

Little does J know we are about to embark on at least 7 days of sugar free ourselves :)

I feel we could use a little tune up as our sweet toothes are off the charts!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Kids Say the Darnest Things

This email from a client, friend, and fellow Des Moines crossfitter, Katie, shares one of the many reasons I do what I do:

"So I had the greatest experience yesterday with my four-year old (Brady), and I had to share! At preschool yesterday, they traced themselves on a giant piece of paper and then cut out pictures from magazines of their FAVORITE foods. My sweet, sweet child had these things on his poster: bananas, apples, oranges, celery, a turkey sandwich (he calls it a 'salad' b/c he loves salad, and it had lettuce on it), and pancakes :) It was so reaffirming as a parent to see that the good food choices Michael and I are trying to model are carrying through- yipee! So thanks for all you've done for our family!!!! We, of course, hung it up on the kitchen wall.

Later this week we're going to go through "Mommy's cooking magazines" to find more food that we love :)"

Spend some time with your families this week sharing your love of healthy foods and the benefits they have on your health , just as Katie has modeled.

Encourage them to try to "eat the rainbow!"

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Appetite for Health

Today I share a much appreciated post from my fellow RD's, Julie Upton and Katherine Brooking from Appetite for Health. They are two inspiring dietitians who do a fabulous job at spreading the word about health, nutrition, and fitness. They truly have an "appetite for health.

As the tri season and road race season approaches enjoy the article on Eating for Endurance.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

The Dirty Dozen

I found this bright and cheery Dirty Dozen and Clean Fifteen list on another foodies blog and thought I would share!

I feel a little bad for the crying fruit and veggies :( Remember....the dirty dozen are common fruits and veggies that we should choose to purchase organic as they have higher amounts of pesticides and fertilizers (GROSS). The clean fifteen are common fruits and veggies that we do not need to worry about purchasing organic and can save a buck or two. Until next time... look good, feel good, do good http://www.sarabconsulting.com/

The Field of Dietetics

A great video created by fellow dietitian, Yvette Quantz, about the field of dietetics. There are so many fun avenues and opportunities and RDs doing amazing things! Check it out here: The Field of Dietetics I hope this helps inspire all the students that shadow and intern with me and anyone else looking into nutrition as a career path.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Kale

Have you tried the power-house leafy green, KALE, yet?!
If not, maybe these factoids will give you the extra encouragement you need to pick some up at your local grocery store today (try to find organic)
What's New and Beneficial About Kale
from whfoods.com
Steamed Kale can provide you with some special cholesterol-lowering benefits. Raw kale still has cholesterol-lowering ability - just not as much.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system.
Wahoo.....DETOX without cayenne pepper, lemon juice and maple syrup!
Kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Good stuff huh!?
Here's some of the ways I like to add kale to my meals...
added to stir-fry w/ a ton of other veggies, lean chicken, and brown rice

or in pasta sauce

Aren't these bicycle noodles awesome!? Probably will make J and I bike faster.

Also try my kale chips recipe....so so good!

Let me know how you add kale to your next meal.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

How to Choose the Right Energy Bar

How to Choose the Right Energy Bar

this is a great article from active.com, pictured are some of my favorite go-to bars

by Selene Yeager
We spend more than $1.5 billion each year on food bars—carbohydrate, protein, meal-replacement, even gender-specific. Is the dough being spent a huge waste, or worse, creating huge waists? "The problem is, people don't count the calories they're taking in and will eat an energy bar or a recovery bar or both, then eat a meal on top of it," says Cynthia Sass, MPH, MA, RD, CSSD, coauthor of The Ultimate Diet Log. "Bars have their place," she says. "But you have to consider what kind of rider you are and what you want the bar to accomplish."
This guide outlines different bar types and how they can help, or hurt, you.

BAR: Energy (AKA Carbohydrate)
THE BASICS: The most crowded category in sports foods—it grew nearly 24 percent in 2004 alone. Easily digestible and specially formulated to deliver a big hit of carbs (about 40 grams—70 percent—of the bar's calories).

PURPOSE: Provides a steady stream of carbohydrates during your workout so you don't bonk. After your workout, such bars can replenish the glycogen that you've spent.

LOOK FOR: A high carbohydrate count and fewer than 2 grams of fiber. Your best choice is one that contains B vitamins, which are needed in combination with carbs for optimal performance.

WATCH OUT FOR: Too many calories—energy bars can pack 350 or more. Unrecognizable ingredients, especially sugar alcohols like xylitol or maltitol, which are hard to digest and can cause stomach discomfort.

BAR: Recovery (AKA Protein)
THE BASICS: High in muscle-building protein, these bars are marketed as much to the Gold's Gym bench-pressing crowd as to pedal-pushing cyclists looking for post ride and post-training recovery.

PURPOSE: Helps usher carbs back into your muscles after a hard ride, and provides amino acids to rebuild your muscles. These supplements work quickly so your body begins recovery immediately.

LOOK FOR: Quality protein in the form of whey, milk and soy. There is much debate over which is best, but many bars contain a blend, which may help deliver the benefits of each.

WATCH OUT FOR: Again, too many calories—some as many as 500. These bars are essentially a small meal—one can have as much protein as 3 ounces of chicken and as many carbs as a cup of brown rice.

BAR: Women's
THE BASICS: Usually containing ingredients purportedly good for a woman's general health—calcium, folic acid, iron, soy protein. Generally lower in calories and often the go-to choice for skinny male cyclists.

PURPOSE: Provide women (as well as smaller riders) with the vitamins and minerals they need, in a low-calorie, reasonable portion.

LOOK FOR: Bars with fewer than 200 calories. Or minibars-half-size versions of popular bars—which usually go down in 2 or 3 bites and serve up about 100 calories.

WATCH OUT FOR: Packaging waste. Unless you need the extra calcium, iron or other women-specific nutrients, you can simply cut your regular energy bars in half.

BAR: Meal Replacement
THE BASICS: These "miscellaneous" bars, whether it's because of their carb count, protein content or marketing, don't fall into other categories.

PURPOSE: An easy way to get carbs, protein, fat and calories in one convenient package. Some people use them as a prepackaged meal and a way to prevent mindless overeating.

LOOK FOR: Natural ingredients. Bars made from grains and fruits do a better job of simulating the nuances of a meal, including antioxidants, vitamins and minerals.

WATCH OUT FOR: Relying too heavily on them. Bars are a great way to fit in a meal on the go, but real food offers more variety, a wider range of nutrients and antioxidants, and will tend to be more satiating.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Webinar - Yes You Can!

Learn some great nutrition tips from me, Sara B, about athletes, weight loss, and pregnancy!Click link: Yes You Can, scroll down page and head to page three of videos or until you see my picture or the video entitle Yes You Can.
Webinar hosted by Loran Storts, owner of Ironwork Triathlon Coaching.

Until next time...
look good, feel good do good
http://www.sarabconsulting.com/

Product Review - Real Coconut Water

Taste of Nirvana
Coconut Water
Healthified Gatorade as I like to call it; coconut water is the newest craze in the health/sports world. So what's the scoop? Coconut water contains 5 essential electrolytes: potassium,magnesium, sodium, calcium, and phosphorus. These nutrients are key players in rehydrating our tired and dehydrated bodies during and after sweaty, endurance work. An athlete will appreciate the prevention of muscle cramping and aid in recovery. You typically can find the same electrolytes in your commercial sports drinks as well as added sugars, dyes, and ingredients.....YUM!
Some other brands include: Zico, O.N.E.
The flavor of the water is....different. Sometimes I enjoy straight up and other times I find it to be a tasty addition to my protein/fruit smoothies after a sweaty bout of exercise.
Price varies: around 1-3 dollars/drink
Nutrient facts for 1 bottle (9.5fl0z):
Calories 50
Fat: 0g
Sodium: 42mg
Potassium: 600mg
Carbs: 10g
Sugar: 9g (no added)
Protein: 1g
magnesium 9%
calcium 4%
vit C: 6%
iron 2%
Ingredients: natural coconut water

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

7 Comfort Food that are Good for You

7 Comfort Foods that are Good for You
--By Zach Van Hart, Staff Writer SparkPeople.com
Comfort – A condition or feeling of pleasurable ease, well-being, and contentment.
Food – A substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 7 Comfort Foods that are actually good for you. Check ’em out.

Yogurt (with fruit)
The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you’re only adding more minerals and vitamins. Cool and soothing, this comfort food is a perfect snack, yet tastes sweet enough to ease your pain.

Fruit smoothie
This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you don’t normally like fruit, you will probably still enjoy this blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat during a hot, summer day

Chicken noodle soup
Would you rather have anything else when you’re sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Check out my Chicken Noodle Soup.

Angel food cake
Sometimes, we all love a slice of cake. Warm and fluffy, every bite is better than the previous one. With angel food cake, you can enjoy a slice without feeling guilty about it later. Pretend it’s your birthday and have a slice, maybe even with some fat-free whipped cream.

Oatmeal
Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbs, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave.

Vegetable juice
Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it’s great when you’re not very hungry or when you're on the go.

Crock pot creations (anything that’s healthy, anyway)
One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy meats and a bunch of veggies to make this comfort food good for you.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

5 Suprisingly Healthy Foods

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD's blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.

1. Potatoes.

Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.

If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.

Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.

Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.

Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

24 Day Challenge - Make 2011 healthy!

Looking to jumpstart your weight loss, have more energy, and better your overall health in 2011!?
Then what are you waiting for!? Now's the time to take the
24 Day Challenge with Sara B Consulting!

This bundle features everything you need to get you moving toward your next goal and create your healthy lifestyle change.
Along with receiving Sara B's 10 Principles to a healthy lifestyle change, recipe suggestions, grocery lists, and goal tracking, you will be provided with all the nutrition products you need to guide you in the process.

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well! Kinda like an oil change for the body.*

Days 11-24 Max Phase

Give your body the best tools you need to achieve your next weight management goal during days 11-24!*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Feedback from recent clients:
Gretta, 35, mom and graduate student

"I lost 10 pounds, lost an inch around my waist, thigh, and calf. I have more energy and feel great about my food choices now. I liked having a plan on what I was going to eat for the

day. That kept me from making poor eating choices. The plan was very easy to follow. I really enjoyed the Sara B Principles and recipes. They helped me stay on track. I was surprised to see the results I did!"

Jeff, 39, avid cyclist, completion through Cleanse Phase
I made serious gains in upper body definition, I feel the Catalyst played a huge role in it.

I Lost 8-10 lbs and energy level was real good. Able to work night shift with no caffine.

The schedule wasn’t to tough and Sara was always offering encouragement and advice. Every few days she would send a recipe with an encouraging in an email. This was a positive experience that can be attributed to both the Challenge guidelines and Sara’s input and positive attitude."

Start today! Contact me at seboisen@gmail.com or http://www.sarabconsulting.com/.

Limited to the first 5 people!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

The 10 Best Greens for You

Since everything seems to be red and green these days....today I thought I would highlight

The 10 Best Greens for You
From: The South Beach Diet
Research shows that eating dark greens may help maintain good health
by reducing your risk of heart disease, some cancers, and several
other illnesses. They're also rich in beta-carotene, folate, and
vitamins C, E, and K, which help protect against free radicals
(unstable oxygen molecules that can damage cells). Eating dark
greens regularly may also lower blood pressure and cholesterol,
promote normal eyesight, and improve gastrointestinal function.

Include these 10 nutritional powerhouses in your diet:
Beet greens
Bok choy

Brussels sprouts
Collard greens

Kale (check out my kale chip recipe)

Mustard greens
Romaine and red-leaf lettuce
Spinach
Swiss chard

Turnip greens
How Much Is Enough?
The most recent dietary guidelines published by the US Department of
Health and Human Services recommend consuming at least 3 cups of
dark-green vegetables per week, but if you're like most Americans,
you don't get enough.

The good news: All vegetables contribute to a healthy eating plan. So
eat a wide variety — both green and otherwise — throughout the week,
and you'll take a big step toward providing your body with the nutrients
it needs.

Until next time...eat your greens &

look good, feel good, do good

http://www.sarabconsulting.com/