I find myself having a lot of conversations about food lately.  This isn’t entirely unusual, as it is one of my favorite subjects, but specifically I’ve been thinking about how confusing nutrition has become.  Between diets touting bullet-proof coffee, weight loss plans which sell processed foods, and confusing food packaging there are a lot of mixed messages when it comes to what’s best for our health.

Though I’ve always had an interest in nutrition I also have a a not so desirable habit of avoiding situations where I don’t know what to expect, so I’d never actually taken the time to visit a dietician.  Where does one find a dietician? How much does it cost? What can I expect at my visit? Curiosity got the best of me when I found out I could visit a nutritionist at MARTIN’S.

Here’s what I learned:

1. It’s not expensive. Turns out, you can see a registered dietician for almost free.  It may sound swanky to have a personal consultation with a nutritionist but really there’s no need for insurance, no need for tons of cash.  Visiting a nutritionist at MARTIN’S costs $20 for a one time consultation, but you receive a $20 gift card to MARTIN’S at your visit.  I don’t know many people who don’t need groceries, so this chalks up to a practically free visit in my book.

2. You can start with the basics. Labels confuse you? Serving sizes confusing? What’s good fat, bad fat and is there such a thing as in-between fat? You’re not alone if you’re confused by nutrition labels.  A MARTIN’S nutritionist has the advantage of being able to take you right out on the floor of the grocery store to talk labels and serving sizes of your favorite brands. No judgement coming from them, they’ll start wherever you are.

3. Good eaters can still learn something. Although I like to think I’ve got a better-than-average handle on nutrition, and I’m a pretty healthy eater, I still had holes in my diet (specifically calcium) that I didn’t think about until my nutritionist pointed them out to me.  I also learned that I should be incorporating a little more vitamin c to my morning breakfast as that helps me absorb the iron in the eggs.  I also realized I had slacked in reading nutrition labels, something I had done more diligently in the past. Even if you’re doing pretty well, a free(ish) visit with a professional might help you round out your diet a little better.

4. Good food is really pretty simple.  Somewhere down the line health seemed to get complicated. There are tons of fads out there and not just ones that raise eyebrows (like cricket flour for example).  It can feel very overwhelming.  A visit to a MARTIN’S Nutritionist won’t result in a new regimen of Cricket-Flour-Kale-Wheatgrass-Goji-Berry-Quinoa-Smoothies with a side of essential oils and gluten free, fermented sauerkraut… (sorry to disappoint). It’s not going to require you to spend a ton, or eat anything weird.  It’s good basic nutrition, small changes and healthier choices which can make a big impact on your health.

Here are a few tips for when you go:

1.  Come in with a goal.  Perhaps you hope to lose weight, have more energy, or just find out where you’re lacking and what you’re doing right. The personalized consultation is just that- personalized, a MARTIN’S nutritionist’s only agenda is to help you achieve your personal goals whatever those might be.

2. Track your eating the week before.  You don’t need to get too detailed, but keep an eye out for what you’ve been eating during the week, this will help your nutritionist get a better handle on where to start making better choices.  Same thing with any supplements you might be taking.

3. Write down a couple questions. Just like being at the doctor, you tend to forget your questions once you get there… then you find yourself during the week thinking “I should have asked about that” of course, you can schedule as many appointments as you’d like (and you’ll keep getting those gift cards) but you can make the most of your appointment if you don’t forget to ask about those specifics.

4. Don’t forget the children.  Sure, you might have a nice well rounded salad on the daily… But kids (and sometimes spouses) are notoriously picky eaters.  The MARTIN’S Nutritionists are armed with a few tricks of the trade to help you introduce new foods into their diet, they’ll help you find better alternatives to their pre-packaged favorites, tips on trying new things or meet with the kids for a kid-friendly lesson.

Now if you’ll excuse me, there’s some delicious lemon yogurt calling me…

Not ready to go it alone? Martin’s hosts classes for both kids and adults which you can learn about here.
Interested in making an appointment with a nutritionist at MARTIN’S?

Caroline Roessler, MS, RDN is in-store nutritionist for MARTIN’S in Midlothian VA call 804-794-7074 for an appointment.

Valerie Pulley, RDN is the in-store nutritionist at MARTIN’S in Short Pump on John Rolfe Parkway and Glen Allen. call 804-364-3644

Like this article? Check out these

Are Your Eating Habits a Mess? Here Are 14 Ways To Get On The Right Track

7 lessons I Learned from Going Gluten Free for One Month

Heart Health for the Whole Family

MARTIN’S is a sponsor of Richmondmom

Leakage. There, we said it.

Also known as incontinence, the condition that afflicts more than 13 million people in the U.S. annually is hardly a taboo topic.

For those over the age of 65, incontinence occurs in 51 percent of the population, according to the Centers for Disease Control and Prevention. Women have a higher rate of incontinence than men. Incontinence encompasses leakages related to either or both the bowel and bladder.

Incontinence risk factors

For the aging, incontinence is associated with a number of factors, including chronic conditions such as diabetes and stroke, cognitive impairment and mobility impairment. Bladder incontinence can also be influenced by aging-related changes in the lower urinary tract, urinary tract infection and other health-related conditions to include mobility impairment.

Risk factors for bowel incontinence include chronic diarrhea, inadequate fiber and water intake and chronic constipation. Health factors include diabetes, stroke, neurologic and psychiatric conditions, cognitive impairment and mobility impairment.

In addition to the financial burden, people suffering from incontinence may carry an emotional burden of shame and embarrassment that adds to the physical discomfort and disruption of their lives.

Treating incontinence

Incontinence is not inevitable with age, however, and is a treatable and often curable condition. Tidewater Physical Therapy specializes in women’s health services, including the treatment of incontinence and pelvic pain. Tidewater Physical Therapy’s services are aimed at increasing a woman’s quality of life through self-management and using specific strategies to reduce symptoms and improve function.

People with incontinence suffer most commonly from stress incontinence or urge incontinence.

Stress incontinence stems from the increased abdominal pressure and weak muscles, resulting in the accidental release of urine— this happens, for example, when people laugh, cough, sneeze or jog.

Urge incontinence occurs when people must get to the bathroom right away from an immediate urge that there is no stopping.

But because people feel discomfort in talking about incontinence issues, many people fail to seek treatment. However, talking to a family doctor or gynecologist for a referral to see a physical therapist who specializes in women’s health, can truly help incontinence symptoms and ease feelings of shame, isolation and depression.

The role of physical therapy

Physical therapy helps incontinence patients gain control of their symptoms and will reduce the need for pads, special undergarments and medications.

In a private treatment room of the clinic, patients will have their pelvic floor muscles evaluated.

The pelvic floor is like a sling of muscles and it runs from the pubic bone in the front and goes all the way to the tailbone in the back. It’s one of the components that make up the core of the body.

Treatment includes heat to relax the muscles, electrical stimulation, ultrasound and manual therapy. The first day of therapy, 20 to 25 minutes is spent simply educating patients on what exactly the condition entails.

A therapist will help patients “find” the right muscles and use them correctly. The pelvic floor is one of the components that make up the core of the body, so it’s important to work on core exercises. Pelvic floor exercises, such as Kegel exercises, will work to strengthen the muscles that control your bladder, and put the patient in control of their urges again.

Finding a Physical Therapist

As part of your healthcare team, a physical therapist will make an assessment of your condition and create a plan to start you on the road to wellness. Our team will communicate with your physician of record and obtain a referral, if necessary, for your continued treatment. We will also work with your insurance carrier to make sure services are covered by your plan. To make your own appointment, find a clinic near you.

This article is sponsored by Tidewater Physical Therapy

photo credit: Adrian Pimpam

Sleep is important for our overall health. Sleep affects mood, energy levels, productivity, and mental clarity.  Recent studies also indicate the amount of sleep can impact weight gain/loss. So whether you are having difficulty catching those zzzzz’s, or just don’t feel rested, try a few of these strategies to see if your counting sheep days are over.

1. Create a bedroom oasis.

One of the most important things to consider is creating a bedroom oasis, where you can relax and rest. I don’t know about you, but too often laundry, papers, or other distractions try to worm their way into my bedroom. It’s best to leave these influences behind, since they are not part of creating a relaxing retreat. Decor should also be serene and uncluttered.

2. Establish a calming evening routine.

Once you have created your bedroom oasis, it is beneficial to establish an evening routine that you find relaxing. To learn more about how to create a calming evening routine, check out this article.

3. Develop and maintain technology boundaries.

As part of establishing the calming evening routine that is right for you, some experts recommend no television in the bedroom. My husband and I agreed when we were married that we would leave the television in the living room. For us, that has been an easy decision to maintain over the years, but the distractions such as the laundry listed in #1 have been more challenging for us to overcome as a family!

If you do choose to have a television in your bedroom, try to turn off the tube at least an hour before you go to bed. Same goes for computers, tablets, and smart phones. Read here if you want to learn more about blue light and how electronic devices may have a negative effect on sleep.

4. Try a few apps.

Yes, I know what I just said about technology in the bedroom, but these exceptions may be helpful to you. I have used all three of these apps and I have found them to be extremely beneficial, so see if one of them might be right for you.

• iSleep Easy – Meditations for Restful Sleep
  • Choice of 9 guided meditations, which can be combined with music or nature sounds.
  • This app allows you to combine sounds with music.
  • 3 music choices and 6 nature sounds

   

• Simply Being – Guided Meditation for Relaxation and Presence
  • Good basic music choices, with the added benefits of guided meditation.

• Relax Melodies – Sleep & Yoga
  • By far, the relaxation/sleep app with the most diverse playlist. Music and other sounds range from everything from Gregorian Chants to sounds of the seashore or a vacuum cleaner.
  • This app allows you to combine sounds, with music, say, a lullaby with white noise and a heart beat for a baby’s ears or a mix of ocean waves, seagulls and sounds of foghorns for a beachy mix.
  • Other nice features include favorites and timers.
  • 52 nature sounds or melodies

5. Check out the new sleep guidelines.

The National Sleep Foundation has updated their guidelines on How Much Sleep We Need. Check out this Infographic to see the amount of sleep considered appropriate for you and your family.

Disclaimer: If you have concerns regarding sleep, please check with your doctor for information specific to you or your family’s needs.

photo credit: B. Fernari

We hear it time and again: “Pain during pregnancy is normal… The baby must be sitting on the nerve…”  We are told so by our friends, our sisters, our mothers and even uninvited strangers.  But the truth is that pain during pregnancy is not normal. It is not expected because the baby is small and cushioned well, so he or she cannot be sitting on a nerve.  However, pain during pregnancy is common. Statistics show 50-80% of women experience back pain while pregnant.  This can range from significant to completely disabling pain– 80% will be unable to go through their daily routine because of their intense pain.

So the term “Pain is normal” is not a good enough answer for me.  I’m a Physical Therapist, trained to help you with your “mechanical pain”.  Mechanical pain means the pain that is coming from muscles, joints, lose ligaments, discs, and pre-existing asymmetries.  A trained Physical Therapist can evaluate each of these structures for you, determine what is causing your specific pain, and help create a plan to help relieve that pain.  Our evaluation results in a treatment plan that can implement in the office, and teach you an exercise program that you can take home to manage your pain.

Instability in the muscles and ligaments is the most common cause of the pain, resulting in other muscles working too hard to stabilize the tissues, resulting in spasms and shooting pain, that may even travel down the leg.  Learning how to safely do a pelvic floor muscle contraction is the start of that stability.

Let’s try it:  lie down, or sitting a chair, with your legs and back at rest. Then, squeeze up and in, imagine that you are trying to hold in urine.  Try your best not to squeeze your gluteals, your knees, or your feet together, really isolate those pelvic floor muscles. Hold for a count of five, and repeat the exercise ten times.  You can be make it harder by holding longer, or steadily increasing the intensity of the squeeze.

Another strong stabilizer is your abdominals! Again, sitting or lying, sink your belly button in to your spine, hold for a count of five, repeat ten times.  Another nice way to help reset unstable joints is rhythmic motions, sit close to the edge of your chair and rock your hips backward and forward. You will be making your pelvis tilt forward and back, repeat ten times.  All theses exercises can be done several times a day for the best results.

Here are some tips that will come in handy to help with your pain as well. Think about your posture. Imagine the string pulling your head up as you stand and walk. Keep your abdominal and pelvic floor muscles engaged when you change positions, like when you are going up and down stairs, or when lifting heavy objects or children.  Wear sensible shoes, not heels and flip flops, throw the Uggs back in the closet, and instead, chose a strong heel, and good arch support.

We have touched on some important exercises and tips to help you with your back pain, but there so much more to learn.  Be sure to tell your ObGyn about your pain, no matter how small, even if you are in your first trimester! Ask if a Physical Therapist would be safe and appropriate for you. Remember, back pain is not “normal” and something you need to live with, but it is common. So don’t settle for dealing with unnecessary pain.

Mona Saeed DPT, Certified MDT, CHT earned her Bachelor of Science degree fromBarnard College, Columbia University, New York, NY, and her Doctorate in Physical Therapy from Stony Brook University, Stony Brook, NY.

In addition to general orthopedics, Mona is experienced and certified in McKenzie’s method to treat cervical and lumbar spine dysfunction. She also has the unique experience of treating patients with pain related to pregnancy as early as 6 weeks to full term, in both high risk and “normal” pregnancies.

Many of the physical therapists at Tidewater Physical Therapy Inc. hold Direct Access Certification through the Virginia Board of Physical Therapy allowing them to evaluate and treat patients without a prescription. As part of your healthcare team, a physical therapist will make an assessment of your condition and create a plan to start you on the road to wellness. Our team will communicate with your physician of record and obtain a referral, if necessary, for your continued treatment. We will also work with your insurance carrier to make sure services are covered by your plan. To make your own appointment, find a clinic near you.

This article is sponsored by Tidewater Physical Therapy.

Wake up. Checks phone. Runs shower water. Checks phone. Brushes teeth. Checks phone. Makes toast. Checks phone. Walks to car. Checks phone.

Sound like you? It’s actually a lot of us. According to a Pew Research Internet Project, as of January 2014, 90 percent of American adults owned a cell phone, and 58 percent of those adults used a smart phone.

Hands down (pun intended), your hands are one of the most used parts of your body, and it’s easy to take them for granted and even easier to forget how often we are using them in every day life.

The amount of time we use our cell phones has gotten a lot of attention in recent years – and with good reason. But we need to pay more attention not just to our cell phone use, but also to all the activities we use our hands for. Why? Because of the many small joints and muscles in hands, they are more susceptible to injury.

We’ve comprised a list of some of the activities that could cause you problems if you don’t start paying attention now. Luckily, you can prevent problems with minor lifestyle changes and an assessment with a certified hand therapist.

Gardening

The sun is shining, the birds are chirping, flowers are blooming and you are out in your garden from sun up to sun down. Weeding, planting and digging are repetitive motions that can cause what physical therapists call “repetitive strain injuries.”

Here’s what to do:

1. Warm up before you dig—get your body loose.
2. Wear task appropriate gloves.
3. Take a break each hour to switch into a different activity.
4. Use good posture.
5. Use gardening tools with padded handles to protect small joints.
6. Use long handled gardening tools to shift the pressure from your hands to your shoulders.

Cell Phone Use

Many modern hand injuries stem from technology related issues, namely overuse.

In 2005, the American Society of Hand Therapists warned consumers that hand, wrist and arm injuries were at an increased susceptibility from the repetitive motion on small buttons and awkward wrists movements.

And just think how much more dependent society is on their cellphones than in 2005 (can you even remember what your cell phone looked like 10 years ago), especially when frequent text-ers now send more than 1,200 text messages a month!

In 2013 alone, 968 million smart phones were sold, adding to the possibility of tendinitis due to “texting thumb.”

Even though people generally text with both of their thumbs, most people tend to put greater pressure on their dominant hand. These repetitive joint movements could eventually develop tendonitis, a condition that can be treated with physical therapy or prevented with these tips.

1. Keep your arms in front of you to minimize the amount you are looking down.
2. Write extensive emails from your computer, not your phone.
3. Use a headset or the speakerphone feature whenever possible. Talk to text is a great tool. Use it.
4. Minimize texting when you can, or support your arms, hands and phone on a briefcase or lap while you text.

Computer Use

Many professions now require employees work from a computer for eight hours…straight. This can cause inflammation in the hands and wrists, which could lead to the often painful carpal tunnel syndrome. Many corporations are making efforts to prevent repetitive stress injuries including hiring ergonomic experts to assess workstations.

These are ways to modify habits before turning to a physical therapist.

1. Be sure to take rest periods and avoiding repetition. Taking multiple microbreaks (three minutes each) will reduce straining and discomfort without decreasing productivity.
2. Maintain good posture by keeping your spine against the back of the chair, elbows resting along the sides of the body with wrists straight and typing materials at eye level. Keeping the neck flexible and upright maintains circulation and nerve function to arms and hands.
3. Keep hands and wrists in a relaxed position to avoid excessive force on the keyboard.
4. Cut your mouse pad in half to reduce the range of movement.
5. Purchase a wrists rest that fits under most keyboards.

Arthritis

Arthritis is a condition that wears away the cartilage and lining of a joint, or the cushioning between bones, causing pain and stiffness. Arthritis in the hands can make all of those hand motions each day feel like great chores. Before taking on any activity with your hands, especially a long day at the computer or in the garden, prepare you hands in the same way an athlete might prepare their legs for a long run.

1. Practice several stretches including thumb bends, making a fist and stretching your wrists.
2. Take mini-breaks throughout the day to repeat the stretches and give your hands a break.
3. Seek the advice of a physical therapist who can evaluate your condition and prescribe specific exercises to keep you pain free or eliminate some pain.
4. Pay attention to joint problems in your body and talk to your physical therapist about unexplained joint symptoms.

The Hand Therapy Centers of Tidewater Physical Therapy treat patients with a variety of complex upper extremity issues including fractures, injured tendons or nerves, arthritis or connective tissue disorder or reconstructive surgery. Hand therapists can help restore hand function with specialized exercises, advanced therapy techniques and state-of-the-art treatments. Schedule an appointment with a Certified Hand Therapist(CHT) at any one of the following locations:

• Williamsburg Hand Therapy Center
• Gloucester Hand Therapy Center at the Court House
• Richmond Hand Therapy Center in John Rolfe

Many of the physical therapists at Tidewater Physical Therapy Inc. hold Direct Access Certification through the Virginia Board of Physical Therapy allowing them to evaluate and treat patients without a prescription. As part of your healthcare team, a physical therapist will make an assessment of your condition and create a plan to start you on the road to wellness. Our team will communicate with your physician of record and obtain a referral, if necessary, for your continued treatment. We will also work with your insurance carrier to make sure services are covered by your plan. To make your own appointment, find a clinic near you.

This post is sponsored by Tidewater Physical Therapy.

February is American Heart Month, and it’s a good time for everyone in the family to show their hearts some love!  Whether your health goals are to manage high blood pressure or high cholesterol or to form lifelong healthy habits, there are plenty of foods that the whole family can enjoy to help meet these goals.

Foods that show the biggest benefits for our hearts include choices with fiber and unsaturated fats like omega-3 fatty acids, and low in saturated and trans fats, sodium and added sugars.  These would include most vegetables and fruits, beans, nuts and seeds, whole grains, fatty fish, like salmon, tuna, trout or sardines and plant based oils like olive oil.  Minimize those foods high in added sodium or sugars, and high fat dairy products.  Making exercise a part of your daily routine is also important for heart health – make time to take some family walks, or visit one of the beautiful parks around the Richmond area!  

Here are some delicious ways to show your heart some love this month:

• Avocado is a yummy source of unsaturated fat and fiber! Spread on sandwiches instead of mayonnaise, add to salads or mix into fresh salsa.  
• Beans are an excellent source of fiber! Here’s a quick afterschool snack that your kids will love and can make themselves! Using a corn tortilla, sprinkle low-fat cheddar cheese and place your favorite beans – black beans, soy beans, or kidney beans – on top.  Microwave on half power for 30 seconds, or until cheese melts.  Finish with some salsa and avocado for a heart smart snack.
• Raw, unsalted or lightly salted nuts are a great snack and easy to keep with you during the day.  If nut allergies are a concern, try dry roasted or frozen and shelled soybeans! These choices contain unsaturated fats and fiber.
• Fresh veggies make a great snack! If you or your little ones crave that “something extra” try making a Ranch flavored dip with 6 oz fat free, plain Greek yogurt and 1-2 tbsp powdered Ranch mix.  Nut butters, low-fat cottage cheese, hummus or guacamole also make great dips!
• If your children think there is something “fishy” about fish, try making salmon cakes in fun shapes, or tuna or cod fish sticks coated with some whole wheat bread crumbs or crushed Shredded wheat.  Serving these new foods with an old favorite, like homemade sweet potato fries may help your kids to try something new!
• Replace snacks like potato chips or crackers with baked kale or Swiss chard.  Baking these nutrient rich veggies is easy and fun for the whole family! Wash and dry the leaves very well, then have kids help you tear them in small pieces.  Lightly coat with olive oil and your favorite spices, like garlic, pepper or cumin and bake in the oven at 275͒ and turning halfway, for 15-20 minutes, or until crispy.
• Give PB& J a new twist! Replace the jelly with your kids’ favorite fresh fruit, like bananas, strawberries or apple slices.  Using a whole wheat wrap works just as well, and is still a source of whole grains.
• There’s still room for dessert in a diet that supports heart health! Try replacing eggs with ground flaxseed, or oil with applesauce or a mashed up banana in baked goods.   What about a dessert pizza? Bake a whole wheat pizza crust, spread with Greek yogurt or Neufchatel cheese and top with your favorite fruits. You can finish with a slight drizzle of honey if your kids crave something sweeter!

If you have “picky eaters”, try introducing one new food at a time, with foods that your child is familiar with. Picking out foods for the menu and preparing them can also help to familiarize kids with these new options, so make sure to involve the whole family in mealtime.

For more healthy tips, visit MARTIN’S website or call to schedule a consultation with Caroline, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

Check out these other great healthy eating tips from MARTIN’S

MARTIN’S is a sponsor of Richmondmom.com

The stomach flu is upon us!
January is peak Norovirus season and the schools seem to have been hit pretty hard.

So what happens? Everyone says “wash your hands” and squirt a dollop of Purell on their hands or use a sanitizing hand wipe and move right along. Kids start using more hand sanitizer at school and you might clip a handy (pun intended) little personal sanitizer bottle on your kid’s backpack.

Bad news about those little bottles though.

Hand sanitizers can be helpful against a lot of illnesses, but as it turns out they aren’t really effective against norovirus.

I repeat, and this time, I’ll quote the CDC:

Many studies have found that sanitizers with an alcohol concentration between 60–95% are more effective at killing germs than those with a lower alcohol concentration or non-alcohol-based hand sanitizers.  Non-alcohol-based hand sanitizers may 1) not work equally well for all classes of germs (for example, Gram-positive vs. Gram-negative bacteria, Cryptosporidium, norovirus); 2) cause germs to develop resistance to the sanitizing agent; 3) merely reduce the growth of germs rather than kill them outright, or 4) be more likely to irritate skin than alcohol-based hand sanitizers

The New York Times quoted a study that found that workers were six times more likely to catch norovirus when using sanitizing gels than those who used soap and water.

Encourage your kids to take the time (the amount of time it takes to sing happy birthday twice) to wash their hands with soap or water rather than reaching for the sanitizer, especially if they know someone who has been sick.

If someone does become sick in your house, and you want to prevent it from spreading, you can disinfect with a solution of 5–25 tablespoons of household bleach [5.25%] per gallon of water. Wash all dirty laundry immediately for as long as your washer will allow (and go back to the soap and water after you touch it).

It’s gross out there, and if you’re trying to beat the dreaded bug this year, remember: soap, not sanitizer.

Hand Sanitizer is used under Creative Commons License 2.0

Now that summer has unofficially ended, many of us are back to hectic mornings. Fitting in breakfast for the family can be challenging, however eating breakfast is important for performance at school and work. Kids and adults who fuel up in the morning tend to focus and concentrate better during the day.  It’s much easier to concentrate if you’re not hungry!   It’s also true that people who eat breakfast get more fiber, calcium, vitamins A and C, zinc and iron in their diets compared to breakfast skippers.

Serving breakfast at home is an important way to set a good example and model healthy eating for your children. Kids tend to mimic their parents’ actions, so make it a habit to sit down and eat a healthy breakfast every morning.  It doesn’t have to be a gourmet meal. A healthy breakfast can be made in just minutes! But first, be sure to set aside some time to plan out your meals, make your grocery list and buy your staples for quick go to breakfasts loaded with nutrients.

Check out these quick and healthy ideas to start the school and work day off right:

• Wake up just a few minutes earlier to squeeze in a quick morning meal.
• Aim for as many food groups as possible at breakfast by incorporating fruits, vegetables, whole grains, protein and dairy into your meal.
• Fruit and yogurt is a tried and true quick breakfast. Choose Greek yogurt for extra protein boost. And beware of the sugar in the “kiddie” yogurts and yogurt tubes. Check the ingredient list for added sugars and stick with those naturally sweetened with fruit or make your own.
• Prepare breakfast the night before so you can grab and go in the morning. Try a whole grain tortilla with almond butter and banana rolled up, homemade trail mix with whole grain cereal, nut/seeds and dried fruit, whole grain crackers and fruit.
• Eggs are packed with protein, vitamins and minerals to keep you full and energized throughout the morning. They are also low calorie, at only 70 calories per egg. To keep eggs as a lean protein choice that is also low in cholesterol, use one egg and two egg whites as a serving.
• Egg mugs are a quick and easy way to prepare eggs in the morning. Spray a mug with non-stick spray and place in one egg and two egg whites and microwave for one minute or until set. Add your favorite cheese, vegetables and/or lean breakfast meat.
• Hard boil a dozen eggs at the beginning of the week. Cool, peel and place into an airtight container in the refrigerator. Grab an egg or two for a quick breakfast with fruit in the morning or make egg salad with toast.
• Set the breakfast table the night before to make the morning run a little smoother. Put out a couple boxes of whole-grain cereal so all kids have to do in the morning is pick one, pour into a bowl and add milk.
• Smoothies are a great option to start your day with a nutrient rich boost. Just be careful about what you add to the blender as the calories can add up quickly. Add skim milk, Greek yogurt or 100% fruit juice and one cup of your favorite fruit. Don’t forget about adding vegetables like baby leafy greens such as baby spinach and baby kale, which have a milder flavor. Make ahead the night before and freeze in a to-go thermos for breakfast on the go.
• Experiment with different nut or seed butters and add to smoothies, whole grain pancakes, whole grain waffles or oatmeal.
• Read the nutrition labels carefully before you toss breakfast bars and pastries into your shopping cart. Keep it to no more than 8 grams of sugar and look for “whole grains” as the first ingredient. A protein granola bar and fruit is an easy option.
• Get kids involved with some “make and take” portable quickies. Put fruits in zip-top bags, freeze a yogurt and add half of a peanut butter and banana sandwich.
• Breakfast doesn’t have to be traditional. Start the day with a low sodium turkey sandwich on whole grain bread, light cheese and whole grain crackers or peanut butter and jelly on a high fiber wrap. Dinner “do-overs” are also an option. Try mac and cheese with ham cubes, cold veggie pizza, or a piece of cold chicken and a small dinner roll. Add fruit and you have a well-rounded “breakfast.”

If your evenings are spent shuttling everyone to their activities, breakfast is a wonderful time for that important family meal time together! For more healthy tips visit MARTIN’S Healthy Ideas website.

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets.  As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

MARTIN’S Food Markets is a sponsor of Richmondmom.com

photo by sethdickens

I turn 37 this week.

At work, I can see the Main Street Station tower across I-95.  I remember driving to college at William & Mary 20 years ago and seeing that clock tower in the “big city” of Richmond.  I thought it represented something so urban, so foreign and grown up.  Something I couldn’t imagine ever being.

What would my 17-year-old self think of my 37-year-old self?

“Wow,” she would say.  “Look at me all grown up.  I have a husband!  And a career!  And two amazing kids!  What happened to me, the shy girl, the girl who was so nervous to talk in class that she’d feel sick?  What happened to me, the girl that boys barely glanced at?  The girl who was eager yet very scared to leave home?”

That girl got some guts and some courage, and did things people told her weren’t good ideas, like join the Peace Corps.  She realized that people weren’t so scary and judgmental after all.

That girl realized that if you want to be connected to other people, you have to make it happen.  That girl realized that boys are people too, and that others will find her worthy if she first sees her own self worth.

That girl realized that leaving home doesn’t equal independence, and that no matter how old she is, she always needs her mom and dad.

My 17-year-old self would be impressed at my marriage, amazing kids, independence and career.

My 37-year-old me feels I am a work in progress, as a wife, daughter, mother, friend and co-worker.

I am learning how to have more humor in my marriage, be more patient, to communicate better, to forgive our faults and appreciate our many strengths.  I am learning that the Universe knew who my partner should be and, through good times and bad, my husband can make me laugh like nobody else and is my best friend.

I am learning that my kids are not my possession to hold onto and I cannot protect them from everything.  I am learning to not feel guilty when I need to rely on members of my ‘village’ to help support me and my family.  I am trying not to mourn the fact that my kids are getting older.  While I miss them being so little, I love watching them become themselves.

I am learning to see my parents as real people.  It makes me love them even more.  I am learning to appreciate all that they gave my brother and I, all the gifts of time and energy they devoted to raising us.  While my 17-year-old self would be jealous for not living at home any more, my 37-year-old self wishes I could spend more time with my parents.  It is a tough pill to swallow every time I remind myself they won’t be here forever.

I am learning that friendship is a fluid concept.  I’m learning to tell my friends I love them, that not all friendships need to be deep, and that not all friendships can and do last forever.  Some people opt out of being in my life and that is OK.

I have almost learned to not care about what people think of me.

I have almost learned to say what I feel most of the time.

I have almost learned to embrace all these sprouting “sparkly” gray hairs.

I am trying to embrace growing up and growing older as a gift.

I am trying.

My 17-year-old self would say, “Wow.  This is some heavy stuff.”

I know, girl.  And it’s going to get heavier.

I think about the future and then stop myself because growing up and growing older… well, it has consequences.  Consequences I’m not prepared for and never will be.

But Thursday I’ll be 37.

I will eat out with my family and open presents.  I will appreciate this moment and all the other moments where I am blessed to have my parents, my husband, my children and my village, whether in person or long-distance, past or present, to celebrate being alive with me.

I think my 17-year-old self would approve.

What will you find at the stores and markets this summer?

June: Asparagus (ends in June), beets, blackberries, blueberries, cabbage, cucumbers, green beans, greens/spinach, fresh herbs, onions, potatoes, squash, strawberries

July – August: Apples, beets, blackberries, blueberries, cabbage, cantaloupe, cucumbers, eggplant, green beans, fresh herbs, nectarines, peaches, peppers, potatoes (July), raspberries, squash, sweet corn, tomatoes, watermelon

September- October: Apples, Asian pears, beets, broccoli, cabbage, cucumbers, eggplant (ends in September), green beans, greens/spinach, fresh herbs, peppers, potatoes (October), pumpkins, raspberries, squash, sweet potatoes, tomatoes

Now that you have filled your basket with fresh produce, time to take it home and enjoy it! Time is ticking to eat up fresh produce before it spoils and we have all been there! Take advantage of any free time in the kitchen to prep your produce to help save time on busy weeknights. Your family will be much more likely to eat it if it’s ready to go. You can wash and prepare carrots, bell peppers, cherry tomatoes, zucchini, squash, broccoli, green beans and melons; keep in the fridge to munch on for several days. Even your hearty greens like kale and collards can be washed, dried and stored for use later in the week. Wait to wash and prep fruits and vegetables that have a thin skin like strawberries, raspberries and peaches, they will need to be eaten within 24 hours for the best quality.

Try these ideas for incorporating local fruits and veggies into your family’s daily diet!

• Summer is great time for making smoothies! Try a green smoothie by adding spinach or kale. Peaches, blackberries and blueberries are delicious in smoothies.
• Bell peppers, cabbage, or even zucchini are great veggies to stuff with a mix of ground turkey or beans, quinoa or rice, other veggies, and fresh herbs like basil, oregano or cilantro.
• Wrap your favorite chicken or tuna salad in fresh lettuce leaves or stuff into a big Hanover tomato.
• Have the kids help you tear a bunch of kale into small bite size pieces to add to salads, mix into rice, quinoa or pasta dishes, or bake into kale chips.
• Use up a lot of veggies at once by roasting a large tray of peppers, onions, squash, eggplant broccoli, sweet potatoes and more! Add your favorite fresh herbs and olive oil. Roasting veggies brings out the natural sweetness in veggies to help cut the bitterness, making them more kid friendly! You can mix them into pastas, stuff into a wrap, or use as a pizza topping.
• Jazz up water or sparkling water by adding fresh berries or cucumbers or even fresh herbs like basil or mint.
• Add some natural sweetness by tossing a handful of berries or sliced peaches into cereals, yogurt, over ice cream, into salads, or top pancakes or waffles.
• Make watermelon savory by tossing with spinach, feta cheese and a vinaigrette dressing.
• Grill fruit for dessert! Grilled peaches and pineapples (OK, not local, but still great when grilled!) are delicious paired with vanilla yogurt or light ice cream.

Kids are often the pickiest eaters in the family, so take advantage of the dog days of summer to get the kids active in the kitchen! Involve them with possibly growing a garden, prepping, and cooking. Kids are much more likely to try their masterpiece if they had a hand in it! Enjoy the longer days and bounty of fresh produce this summer available to you from MARTIN’S!

Valerie Waters, RDN is MARTIN’S In- Store Nutritionist. Valerie is located in 3 Richmond area MARTIN’S stores and available to assist customers in their quest for healthy food choices! She has 13 years of experience as a registered dietitian nutritionist and has worked in the grocery setting for 7 years. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

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