Mmmmm…. Holidays.  Some people think of presents,  parties, the spirit of the season… but there’s pretty much only one think I think about: food.

Holiday food is some of the richest, fattiest and most delicious food out there, and while I absolutely love it, gorging myself at holiday parties is something I tend to regret sooner or later.

Thankfully, the nutritionists at MARTIN’S have been anticipating calorie season with some tips on how to navigate (and still enjoy) all that holiday party food:

• If you go to a party on an empty stomach you will most likely end up eating more than you actually need or even really want. Instead plan ahead. If you have a party that night, don’t skip meals in anticipation. Choose a high protein breakfast and a snack of lean protein, fruits and vegetables beforehand.  Also stay hydrated by drinking 8 to 16 ounces of water.

• Move your body. Find an activity your family loves and do it before your big meal. Or schedule in an extra half hour of exercise the morning of a party.

• Allow yourself small portions or tastes of your favorite dishes. Choose a small cocktail size plate for appetizers and limit yourself to one plate.

• No small plate? Try using a napkin. You will only be able to fit enough food into the palm of your hand, ideal when you hit the sweets table.

• Attending a cocktail party? Try to go for fruit and vegetable trays or lean meat options such as chicken skewers. Watch for dips, sauces and anything fried, crunchy or crispy.

• For dinner events, follow the ChooseMyPlate.gov guidelines. Make half your plate fruit and vegetables. One quarter of your plate can be a scoop of a starch such as mashed potatoes, rice or sweet potatoes. The rest of your plate should be your lean protein (roast turkey, filet mignon, baked ham, etc.)

• Contribute to the food table. This way you can ensure that there is an item or two you can eat without guilt. Make a salad, bring fresh cut fruit, or a “lightened up” version of your favorite holiday side dish or appetizer.

• Liquid calories can add up quickly. Sugary mixers can double your cocktail calories. Stick with wine and light beers, which are about 100 to 125 calories per glass. Follow each alcoholic beverage you have with a glass of water to stay hydrated.

• Slow down at the buffet. It takes your brain about 20 minutes to recognize fullness.

• Move your socializing away from the buffet or sweets table. Out of sight, out of mind.

• Satisfy your sweet tooth with the three bite dessert rule. Choose a small piece, take three bites and savor each bite.

• Make a plan for the day after a big party of meal so you can get back on track quickly.

And if you’re the one in the kitchen, there are a number of simple swaps you can use in preparing your holiday favorites.

• Use low fat dairy products.
• Instead of oil use applesauce or ground flax.
• Try ground turkey and turkey bacon.
• Replace an egg with 1 Tablespoon ground flaxseed and 3 Tablespoons water in your baking dishes.
• Use spices or herbs instead of salt to flavor food.
• Add vegetables whenever you can. Try pureed butternut squash in mac and cheese and cauliflower in mashed potatoes.

For more healthy tips visit MARTIN’S Healthy Ideas online or stop into your local MARTIN’S to pick up the free holiday edition of Healthy Ideas Magazine.

Photo credit: “Alfajores” by J. Annie Wang is licensed under CC BY 2.0

The Science Museum of Virginia invites the community to a special presentation of its free Lunch Break Science program on Wednesday, November 19 at noon.

Dr. Brigette Gleason will present Overview of the Ebola Epidemic: Insights from the Field in Sierra Leone and Key Features of the Ebola Response in the US. As an Epidemic Intelligence Service Officer for the Centers for Disease Control and Prevention, Dr. Gleason will share her personal experience combating the exotic disease in Africa earlier this fall.

The November 19 lecture will provide background on Ebola Virus Disease (EVD) and the current ongoing EVD epidemic. Dr. Gleason will offer insights on Ebola surveillance activities at the district level in Sierra Leone as well as other prominent events, including the house-to-house campaign, identification of survivors and the role of culture on the outbreak. The presentation will delve into the challenges, rumors and look ahead to potential practices before opening the floor to questions.

About Dr. Brigette Gleason

Dr. Brigette Gleason graduated from Furman University before spending one year at the National Institutes of Health under an Intramural Research Training Award. She then completed a dual degree program to obtain her Doctorate of Medicine and Masters in Public Health at the Medical University of South Carolina and the University of South Carolina’s Arnold School of Public Health. She is board certified in Internal Medicine and completed her residency at Case Western Reserve University at University Hospitals in their international health track. She now works as Epidemic Intelligence Service Officer for the Centers for Disease Control and Prevention and is stationed at the Virginia Department of Health. In September of this year she deployed to Sierra Leone for one month to provide technical assistance in epidemiology and surveillance for the Ebola emergency response.

Lunch Break Science is held on Wednesdays at noon. Free to the general public. Seating is limited.

Science Museum of Virginia is a sponsor of Richmondmom.

Central Virginia Eosinophilic Support Group, a network of patients and families, along with medical
professionals, caregivers, and local leaders for the 2014 EOS (Eosinophil) Connection Summary Site Virginia will be at the Children’s Hospital of Richmond at VCU’s Brook Road Campus, Saturday, November 8 at 9 AM for a regional conference about Eosinophilic disorders.

Eosinophilic disorders include: Eosinophilic Esophagitis, Eosinophilic Gastroenteritis (EGE), Eosinophilic Gastritis (EG), Eosinophilic Colitis (EC), Hypereosinophilic Syndrome (HES) and Hypereosinophilic Syndrome (HES).

These chronic illnesses cause inflammation of and damage to the vital organs, such as the heart, lungs, kidney, and gastrointestinal tract. Recent statistics show that 1 in every 2,000 nationwide are stricken with eosinophilic esophagitis and 1 in every 3,500 are affected by eosinophilic colitis and eosinophilic gastroenteritis and face challenges of lower quality of life with chronic illnesses. There is no cure.

EOS Connection Summary Site Virginia
November 8, 2014, 9a.m. – 4p.m.
Children’s Hospital of Richmond at VCU – Brook Road Campus
2924 Brook Road, Richmond, VA 23220

Along with APFED, the Central Virginia Eosinophilic Support Group strives to educate, create awareness,
promote advocacy, and fund research. The efforts are part of  nationwide initiative to educate about the challenges for those with eosinophilic gastrointestinal disorders.

“Being chosen to serve as President of VSESPS is both an honor and a privilege,” says Dr. Cooper, “I look forward to continuing in Dr. Wagner’s exemplary executive footsteps, and be a champion of the promotion and preservation of excellence in eye care for the citizens of Virginia.”

Established in 1920 to heighten public awareness of eye disease prevention, detection and treatment, the VSEPS consists of medical doctors and doctors of osteopathy. Its mission is to “advocate for the best quality eye care through education, legislative efforts and community service”. 

Dr. Cooper is an active part of the Virginia ophthalmological community. He is currently a member of the American Society of Cataract and Refractive Surgeons, the Medical Society of Virginia and the International Society of Cataract and Refractive Surgeons.

About Virginia Eye Institute

Virginia Eye Institute (VEI) is a comprehensive eye care organization providing a wide range of ophthalmology, optometry, and optical services in 11 locations across central Virginia. VEI offers exceptional ophthalmologic care—including cataract, cornea, glaucoma, retina, ocularplastics, pediatrics, and refractive surgery (LASIK). All VEI physicians are board-certified and many are fellowship-trained. The institute also owns and operates its Ambulatory Surgery Center (ASC) for outpatient ophthalmologic and ear, nose and throat services to children and adults. VEI optical shops provide board-certified opticians and contact lens fitters. For more information, visit www.VaEye.com.

Many women today face challenges in balancing full-time careers, a busy home life and raising their children, with little time left for their own fitness and exercise. Bon Secours Virginia Women’s Services, recognizing that women can be better mothers when they care for themselves first, is introducing a leading women’s health fitness program to communities throughout Richmond and Hampton Roads.

Moms In Motion® is a global network of fitness teams for moms, run by moms. The program locally connects women with team-oriented fitness activities, social support with other moms sharing similar fitness goals and philanthropic opportunities. Moms come together at least once a week to exercise and train for a variety of culminating events: a 5K, 10K, half-marathon run or walk, cycling, hiking, or triathlon events. Moms In Motion® provides two separate groups: New Mamas for mom and baby (newborns to one year olds) and Fit Moms, for moms only.

The women stay connected during the week through their team’s own Moms In Motion® webpage, a mobile app and social media. At the beginning of their training, the team picks a charity to support; they may volunteer at a fundraising event to benefit families with newborns in the NICU, while another team hosts a bake sale to buy car seats for low-income families.

“Women today are well informed about their health, but they often lack the time or a friend to help motivate them to exercise,” said Mary Anne Graf, vice president of women’s services, Bon Secours Virginia Health System. “We feel better after exercising; we are energized to tackle our jobs, families and other daily challenges. Moms in Motion® has a proven track record of building strong communities of women who are joining with others to achieve fitness goals. Bon Secours is proud to give moms this needed outlet to help them reach new heights in their health and fitness, while forging new friendships and having fun in the process.”

Bon Secours will host 20 teams throughout Richmond and Hampton Roads. Teams are forming now in Richmond in Midlothian, Chesterfield, the West End and in the downtown area. Women can find and register for teams in their local areas here.

Established in California in the late 1990s and quickly adopted in communities across the U.S., Moms In Motion® is based on a firm belief that women can best take care of their families by caring for themselves first.

With an annual enrollment fee of $65 for first-time members and $45 for returning members, Moms In Motion® provides women with countless benefits. Each member receives a complimentary athletic top, a $60 retail value. They benefit from a local team experience integrating weekly training plans, social get-togethers, giving back opportunities and a culminating fitness event as the team’s focal point. They can receive information on health, fitness, energy, family fitness and nutrition on the Moms In Motion® website and app. They become part of a community where members return year after year to enjoy the supportive, yet challenging, benefits Moms In Motion® presents. Teams are designed to help improve their fitness level and quality of life. There are additional program fees at the local levels for each training period. Members pay a yearly fee or opt for a monthly payment plan that covers all team training activities.  Members train and select from a variety of events to participate in throughout the year.

Moms In Motion® is among several new programs being introduced by Bon Secours in 2014.  Through qualitative and quantitative research conducted over the past 12 months, Bon Secours has found that women today are empowered to seek options and resources to support their own individuality.  Through this, Bon Secours is expanding and developing new classes and options for women, catering to those women expecting their first child, or women with families and raising young children. Visit the Bon Secours website for more information.

I want my body back!

And now you can have it.

Body Back

FIT4MOM Richmond is offering their new fall Body Back session beginning the week of September 9, 2013. Get started September 9 and you’ll be in fantastic shape before the winter holidays for sure!  To find out about the expertly qualified trainers, visit this link.

FIT4MOM is the country’s largest fitness program for moms offering pre and post-natal fitness classes for every stage of motherhood. And we can all use a little extra help getting or keeping our body in shape. The experts at FIT4MOM know how to make it work too. They’re moms who have experienced some of the same challenges we all face before and after pregnancy.

Body Back® is a results-based workout designed for moms who want their body back, whether they just had a baby or their last child was born twenty years ago! Most importantly, it will help women unlock their personal possibilities in an inspiring and powerful environment.

Body Back® clients experience targeted high-intensity workouts, inspiration and motivation in every class. When done in conjunction with founder Lisa Druxman’s Mama Wants Her Body Back meal plan and workout DVDs, moms have a surefire combination for success.

Beginning Week of September 9

They have 4 different times for Body Back to choose from at convenient locations around Richmond.

• $299 per session (8 weeks)
• $249 if you’ve taken Body Back previously
• Registration is available at www.richmond.fit4mom.com

What Does Body Back® Include?

• 2 Workouts per week in a small group format
• Mama Wants Her Body Back Meal Plan and Food Diary
• Before and After fitness assessments and measurements
• Online coaching and support
• Mama Wants Her Body Back workout DVD

The workouts have been clinically proven in a university research study to help moms lose the weight and return to their pre-baby body composition and confidence. Moms all over the country are achieving results that they never dreamed possible.

Stroller Strides Special

Fit4Mom is also offering a Stroller Stride special during the month of September. Wondering what Stroller Strides is all about?

Stroller Strides® is a stroller-based fitness program designed for moms with little ones. Each 60-minute, total body workout incorporates power walking, strength, toning, songs and activities. Certified fitness instructors offer a variety of fun class formats both indoors and outdoors.

All locations also offer a free Plum Moms Club so moms can form lasting friendships with other moms through organized play dates, moms’ nights out, and activities for the whole family.

Stroller Strides has several convenient locations and it’s a great way to enjoy time with other moms and kids, and get some exercise all at the same time.

September Stroller Strides Special

• Registration is only $25 (regularly $75) + $59 for unlimited monthly membership.
• There is no contract and you can cancel anytime.
• The registration fee includes a goodie bag with lots of great offers from sponsors – plus your own resistance bands to use in class.
• They offer classes Monday – Friday.
• They are also offering, new clients only, one (1) week free trial classes. Register online.

Visit the website for more information.

There are over 100 different types of HPV. Approximately 40 of the types infect the genital areas of men and women. Approximately 12 types of HPV are known to cause genital warts and approximately 15 types are linked to cancer of the anus, cervix, vulva, vagina and penis.

Since HPV is so common, it is important for both women and men to take preventative measures to minimize their risk of infection. Individuals can help reduce the risk of infection by limiting his or her number of sexual partners, using condoms during sexual intercourse and getting vaccinated. Gardasil, a vaccine that is now approved for females and males ages nine to 26, protects against four strains of the human papillomavirus (HPV).  In females, Gardasil helps protect against the two types of HPV that cause about 70 percent of cervical cancer cases and two additional types that cause 90 percent of genital warts cases. In males, Gardasil helps protect against 90 percent of genital warts cases. Gardasil is ideally given to patients before they become sexually active.

Virginia Women’s Center was the only research site in the Richmond area involved in the clinical trial leading to the approval of the Gardasil vaccine in 2006. Currently, there are two HPV studies enrolling at Virginia Women’s Center. The first study will be evaluating Gardasil again, but this time five more strains of HPV are being added to the current vaccine to determine if it is effective and safe. The investigational vaccine is being tested in both men and women. To learn more about this study or to see who is eligible, visit our Web site.

The second study will be evaluating the effectiveness of a new vaccine that would treat women who have HPV and the precancerous lesions associated with it. The hope is that the vaccine will stimulate the woman’s immune system to fight the precancerous lesions and resolve the process, before it progresses to cervical cancer. Currently, for women who have HPV and precancerous lesions, a surgical procedure which removes the tissue is the only option to keep the disease from progressing to cervical cancer. To learn more about this study or to see who is eligible, visit our Web site.

Additional links:

• Learn more about the HPV infection
• Learn more about the HPV vaccine
• Learn more about clinical research at Virginia Women’s Center

Virginia Women’s Center is an advertiser on Richmondmom.com 

 Brain Balance is an advertiser on Richmondmom.com

It is important to know, however, that on the first day of school, 46 mothers will hear the news that their child has cancer. In fact, this year, over 12,000 families in the United States will face this devastating disease for the first time.  In our own city, 500 children every month receive treatment for pediatric cancer and blood disorders and the ASK Hematology/Oncology center at Children’s Hospital of Richmond. 

Are these shocking statistics? They were to me. Four years ago, I knew very little about Pediatric Cancer. It was a rare disease that only kids in Lifetime movies dealt with.  Sure, I had seen the St. Jude’s commercials at Christmas time.  Every once in a while, I saw a poster for a local fundraiser asking to help a family and their sick child. Cancer was something that happened to other people.  Then it happened to me.

On January 20, 2009, my daughter Charlotte was diagnosed with a massive brain tumor.  In one year, our family received a crash course in the world of cancer. Charlotte endured four brain surgeries, multiple rounds of chemotherapy and radiation, and seemingly endless hospitalizations.  Despite the wonderful care we received from excellent health care providers, Charlotte lost her battle. I lost my only child.

This year, over 1000 children will miss their first day of school because they lost the cancer fight.  Thousands more will miss out on regular school activities because of doctor’s appointments, extended hospitalizations, and therapy appointments. They will miss playdates and slumber parties because the chemo and radiation has compromised their tiny immune systems, putting them at risk for even the tiniest germ or virus.

We have plenty of time to talk about breast cancer awareness in October.  In September, let’s make the conversation about GOLD.

Support local events such as the ReeseStrong 5K and Connor’s Heroes Diggity Dudes Fest. These organizations raise funds towards local efforts that support families mangaing pediatric cancer.

Donate blood or platelets, an ongoing need for anyone receiving chemo and radiation.

Bake (or buy) cookies for a Cookies for Kids Cancer bake sale near you.

Wear a gold ribbon or paste one on your Facebook profile. Show support for families facing life and death decisions for their children every day.

This September, I will remember those who will miss the start of another school year. I remember Lois, Abbie, Drew, Liam, David, Casey, Allie, and of course, Charlotte.  I think about many of the Kourageous Kids who continue to fight. I’m going to make September all about GOLD.

Statistics provided by Cure Search, American Cancer Society, and ASK

So, I’m waiting.

I’m waiting for the motivation to become more athletic and energetic. I’m waiting for the motivation to exercise regularly. And I’m waiting for the motivation to clean out the upstairs closet that is jammed to the ceiling with things that haven’t been touched in over 10 years.

I’m waiting.

And now, after all of this waiting, I find out that I must stop waiting and take action before motivation occurs.

What? I thought it was the other way around.

Recent research about motivation, by Hugh Kearns and Maria Gardiner, changes how some people think about it.  Some new psychology research indicates that action leads to motivation and not the other way around. According to these psychologists and researchers, you have to start before you feel ready and then you’ll start to feel more motivated — and then, you’ll take more action. This is a difficult concept to grasp since it’s hard to get started until you feel motivated.

It’s sort of like asking “What came first, the chicken or the egg?”

The researchers believe that people use time-wasters, mindless activities, and other methods of procrastination to avoid taking action. Instead of doing what they should do, they do whatever they can to avoid it. They wait for the motivation to move forward. So we should take action and motivation will follow.

Really?

But there is good news. There are apparently simple steps to help you take action even before motivation kicks in. Avoiding time wasters and procrastination, you can start taking action — and STOP waiting.

Here’s how it works:

1. First, break down the activity, project, work, or whatever you want to do into small steps — make the steps very small so they’re manageable. That means instead of having a first step of running a marathon, or running 30 minutes a day, or even running for 5 minutes — make the first step walking for 5 minutes.
2. Second, make an appointment or set a time to take the first step – literally! For example, schedule time for a 5 minute walk at 7:30 a.m. in the morning. Continue to set times for the tiny steps and honor your commitment.
3. Third, reward yourself for a job well done. If you walk for 5 minutes as scheduled, then pat yourself on the back, write a positive comment in a journal, or share your excitement with a friend. As the steps grow, make the rewards bigger too. Once you’re walking for 30 minutes a day several times each week, reward yourself with a new pair of walking shoes or a Nike t-shirt.

Once you get started on the task or activity, it is very likely that your motivation will emerge and escalate, and you’ll increase your desire to take action. At that point, motivation will spur you on to even greater heights and greater success. Motivation will encourage you to sustain your activity and you’ll succeed beyond your original dreams.

When I first started reviewing the research on this concept, I was skeptical. But I soon realized that it was so true of so many things in life. We often wait for motivation or “the spirit to move us”. But, taking the first step of anything is the hardest part. And then — it becomes easier and easier until it’s second-nature, enjoyable and even exciting. That’s because motivation kicks-in and kicks butt!

If you’re having trouble taking action to complete an assignment, begin an exercise program, clean a closet, or anything else in your life, try following the steps above and see what happens. You may be surprised at what you can accomplish.

I have an appointment to begin my new exercise activities tomorrow morning at 7:00 a.m.  Instead of waiting for the motivation to hit me, I’ll move ahead and let motivation catch up.