For most it is difficult to find the time to work out much less recover from a workout.  However, in order for the body to change, much is required in the recovery process.  By continuing a rigorous workout and not taking the proper steps, you are actually not allowing your body to change.  Rest is required.  Some women feel guilty taking a day or two off and continue a rigorous workout in hopes of receiving results quicker.  Think again.  Working out not only causes noticeable changes outside the body, but inside as well.  These include muscle tissue breakdown, liquid depletion, and loss of energy stores or muscle glycogen. 

A muscle needs 24-48 hours to rest and repair after a workout.  Working it again too soon causes the muscle tissue to break down instead of building.  Rest and recovery affects the level of growth hormones in the body, as well as insulin and cortisol. Cortisol is a catabolic hormone.  In times of stress and no rest, it increases causing more muscule breakdown.

Here are some tips to your recovery:

Sleep!  Insufficient rest might promote injury to the muscles.  The body has an amazing capacity to take care of itself if time is allowed. When you sleep, the body is producing the growth hormone (GH) which is responsible for tissue growth. 

Eat Properly.  A protein shake directly after a work out aids in less breaking down of the muscles.  Ideally, aim for eating 60 minutes after a difficult work out and refuel your body.  Starving your body of necessary nutrients will only backfire as your body will take from your muscles as opposed to excess fat. 

Shower.  Take a shower directly after a work out.  Make it as cold as you can bare for one minute, then hot for one minute.  The cold water helps reduce inflammation while the hot water assists in aiding circulation. 

Replace fluids.   Ideally, try and consume fluids during a work out and especially afterwards.  Water supports every metabolic function and nutrient transfer in the body. 

There are many other options for recovery, but these have been tried and tested again and again.  Remember, without proper recovery, change will not happen.  The recovery process is just as important as the intensity of your work out.

(Photo credit: Flikr)

Contaminated food has been a major health concern in the United States over the last few years.  According to the Center for Disease Control and Prevention, contaminated food is responsible for some 76 million illnesses, and 5,000 deaths a year.  The biggest concern is that some of these illnesses are being caused by some of the healthiest foods.  Peppers, alfalfa sprouts, pistachios, nuts, spinach and bagged lettuce are among the most recent culprits.  It seems there is something on constant recall.  Here are a few tips on how to stay up on the news, and some safety secrets:

Eat Probiotic Yogurt.  Recent research declares that eating probiotic yogurt can help protect your stomach from food bugs.

Check labels.  Check the labels on food packages for country of origin.  Moist environments invite bacteria.

Buy salad greens whole.  Bagged salad is more difficult to clean.  Try buying loose leaf salad to ensure cleanliness.

Use a meat thermometer. A meat thermometer is a sure way to keep your meat cooked at the correct temperature.

Keep yourself informed.  Also be kitchen smart.  Thoroughly wash everything before it enters your mouth, especially vegetables and fruits.  Wash your hands after cooking with raw meat.  Don’t use the same plate for cooked meat and raw meat.  Refrigerate everything immediately after use.  Make an effort to be one less human affected by foodbourne illnesses.

(Photo credit: Flikr)

Postpartum depression is a type of depression a mother develops after her baby is born.  Are you at risk?  This type of depression has nothing to do with how strong you are, or how much you love your baby.  One in eight moms develop a postpartum mood disorder and a surprising 80% of women go undiagnosed.  Actresses like Brooke Shields proved that nobody, however rich or famous is immune to this disorder.  It’s okay if you are affected.  Acceptance is the first key.  Understanding that you are at risk is the second.  There are different degrees of the disorder.  The hormones such as progesterone and estrogen drop after the baby is born.  These hormones interact with your brain chemicals thus detecting your mood. 

The following are symptoms to keep your eye open for:

• You’re sad/anxious for more than 2 weeks
• You’re not interested in taking care of your baby or yourself
• You’re not enjoying anything
• You have trouble sleeping when the baby is asleep or you oversleep
• You just don’t feel like yourself
• You get angry or irritable towards friends/family
• You don’t feel like eating or you are overeating

Those with PPD first need to understand they are not alone.  Seek the correct help.  Many health professionals and even your health care provider can assist you.  Some doctors will prescribe therapy or some even medication.  Many medications can be taken while breastfeeding as well. Emotional support is crucial if diagnosed with PPD.  There are many support groups and treatment programs. 

Being a mother is extremely demanding, but taking care of yourself is just as important as taking care of your child.  Trust your instincts, be honest with yourself, know that you’re not alone, seek the right help, and make you and your family happy and healthy.

(Photo credit: Flikr)

Osteoporosis is a bone disease that effects 28 million Americans, most of them women.  In fact, almost 70% of those who have the disease are women.  It is an ailment that causes bones in the body to become brittle or weak causing bones to break or fracture. The fractures most commonly occur in the wrist, hip, and spine.

Women in the United States have a high risk of developing Osteoporosis.  Unfortunately, it is a disease that often goes undetected for years until a break occurs.  Normal bone contains calcuim, protein, and  collagen.  These three properties become broken down over time and cause the bone to weaken.

Bone mass (or bone density) is the amount of bone in the skeletal body.  The higher the bone density, the stronger the bones.  Bone mass is developed until the age of thirty and then it typically begins to thin.  Generally, bone density is greatly influenced by genetics. 

What  can you do to prevent Osteoporosis?

Exercise: Although it does not directly affect bone mass, exercise does improve balance, coordination, strength, and flexibility.  A consistent work out routine improves muscle tone cushioning the bones.  If bones are already weak, be careful about over exercising.

Healthy diet and calcium: Be sure to eat foods rich in calcium.  Milk, yogurt, and cheese each have a high content of calcium.

Avoid smoking and alcohol: People who smoke and drink alcohol consume less calcium in their diet.  As stated before, calcium is a bone builder!

Medication: Certain prescriptions can help build stronger bones.  Check with your doctor first before taking any kind of medical supplement.

Osteoporosis is a disease that hospitalizes women and men all over the world.  Do your part and protect yourself whatever your age.  Prevention is the best treatment.

Breastfeeding can be an incredible bond between a mother and a child.  However, there are times when a mother’s milk supply will decrease.  Often this is due to a change on the mother’s part (such as going back to work) and sometimes it can decrease on its own. 

What can you do to increase your supply?

Drink plenty of water.  A body that doesn’t receive fluid, cannot produce fluid.  Aim for at least 5-8 glasses of water a day, or a gallon for the ambitious mom.

Eat a healthy diet.  Try old fashioned oatmeal, leafy greens, and plenty of fresh fruits and vegetables.  Your baby will be eating the nutrients you put into your body, so be sure you are eating foods loaded with vitamins.  Also, be sure you as eating plenty of calories (at least 1800 per day).

Relax.  Stress plays a huge factor on a woman’s body, especially a nursing mom.  A switch in hormones can and will affect milk supply.  Use the time you spend nursing as your relaxation time, or try other techniques such as yoga.

Massage the breasts.  By doing so will trigger your body that your baby is feeding more even if he/she isn’t.  Take a hot shower or bath or put a hot wash cloth on your chest.

Pump.  Pump after a feeding or an hour or so afterwards.  Try pumping for ten minutes, then rest for ten, then pump again for ten until you have reached a half hour.

Think happy thoughts!  It is amazing how your body will react to your moods.  If you are pumping, try thinking of your baby.  Incredibly, this can have an effect on your supply!

If your baby seems to prefer one breast or nipple  over the other, make sure you start your baby on the side he/she does not prefer first.  He/she may favor the flow of one side over the other.  Some babies simply prefer to eat on their left or right side only.  Try cradling them on one side then switch to a football hold on the other.  Also try pumping more often on the side he/she does not favor.

Nursing can be very rewarding for both you and your child.  Focus on feeding your baby on demand as opposed to sticking them to a strict eating schedule.  It will assist in producing a natural flow of milk. 

(Photo credit: Flikr)

Time and time again we hear the importance of eating breakfast.  There are hundreds of studies proving that eating a morning meal will aid in maintaining or assist in losing weight.  We all find ourselves up for the day, rushing out the door or taking care of children that our physical needs are not met.  By the time most people do get around to eating the blood sugar in the body is dangerously low and the brain needs a quick sugar fix ( a donut or bagel), which then pushes the blood sugar to new heights and within hours drops dramatically.  Thus begins the roller coaster of blood sugar all day long which doesn’t make it easy to choose healthy meals.  The easy fix to this daily battle?  Plan and prepare a healthy breakfast to jump-start the day.

Here are few ideas:

*Whole grain cereal with blueberries/strawberries

*Egg/egg whites with red/green peppers

*Yogurt and granola with fresh berries and orange juice

*Protein shake with fresh berries and bananas

*Grapefruit/apple and whole wheat toast with peanut butter

*Oatmeal with fresh fruit and almonds

After eight hours of sleep, the body is in starvation mode and dehydrated which equals little energy.  The body needs nourishment in the morning more than any other part of the day.  It is important to incorporate protein, and some fruits and vegetables into your morning meal.  Breakfast eaters have a much higher intake of vitamins and minerals than those who skip this meal.  If you start out the day right, you will not only feel better, but you will get more accomplished.  Make a plan, and start now changing your life and how you feel daily by eating a balanced breakfast!  Plus, it’s the best meal of the day!

Photo credit: Flikr

Many women get stuck in the daily routine of 30 minutes on the treadmill.  Are you one of those women?  Do you ever wonder why you aren’t seeing the change you’d like to see?  Often times, it takes a little more to achieve your goals.

The human body is a very complex, hard working machine.  Muscles need to be challenged, encouraged, and rested in order to change.  Your body needs confusion.  Confusion equals change.  A workout regimen that includes both cardio and weight lifting is ideal.  Try picking up some weights!

Weight lifting is an excellent way to sculpt your body and develop clear muscle tone.  Many experts agree that women who lift a few times weekly burn more calories when their bodies are stagnant or not doing anything.  A steady paced weight lifting routine is an excellent form of cardio.  This is not to say that solely weight lifting will get rid of excess fat. 

Are you shy of weight lifting because you are afraid it will make you bulky or masculine?  Think again.  Women do not have the testosterone to build the kind of muscle you are afraid of.  Instead, lifting will help you tone and give you more femininity.  Consistent lifting will not only improve your muscle fibers, but help you gain a more chiseled shape.  If you prefer long lean muscles, aim for plenty of reps with smaller weights (3 sets of 12-15 reps).  If you are very thin and are looking to gain muscle, try a heavier weight accompanied by fewer reps (1-2 sets of 5-10 reps).

Weight lifting can be very rewarding.  Try fitting it into your schedule and break up your workout routine.  You will notice some great changes if you are consistent in confusing your body with different exercises of lifting accompanied by cardiovascular work.

(photo credit: Flikr)

According to this recent press release, a new online collaborative network for egg donor agencies has been created called the Donor Network Alliance.

The portal features over 1000 egg donors of every shape, size and race. For use by intended parents, donor agencies and fertility clinics, the site is a resource to search for egg donors and create unification in the efforts to help couples with fertility issues.

DNA began with three competing egg donor agencies in Chicago (Alternative Reproductive Resources (ARR), The Center for Egg Options Illinois (CEO) and ConceiveAbilities), and now collaborates with agencies from California, Massachusetts, Texas, Washington DC, Florida, Colorado, Arizona, Minnesota, Georgia and others. The website will soon be launching internationally. The goal of DNA is to have a total of 8,000 egg donors listed in their database by the end of 2009.

The egg donation and surrogacy industries are largely self-regulated, which likely creates many open doors for opportunities such as DNA, and other fertility efforts. Earlier this month, the Egg Donation and Surrogacy Professional Association (EDSPA) announced that, in light of the negative press generated by “Octomom” Nadya Suleman, the organization plans to create an internationally recognized group of assisted reproduction professionals in hopes of providing, “a filter for agencies and be a place where intended parents, surrogates and egg donors could find security,” when participating in fertility services.

In the meantime, do you trust organizations like DNA or other assisted fertility services if they are not legally regulated?

If your doctor suspects you have endometriosis, he will likely need to perform a pelvic exam. Though you might feel nervous about getting a pelvic exam if you’ve never had one, the process is simple and painless.

Here’s what you can expect:

Your doctor or a nurse will have you lie down on the exam table. You will be given a sheet to put over your stomach and legs.

You will need to move your bottom to the edge of the table and will need to put your feet in the stirrups. You will bend your kneed and spread them apart.

Your doctor will now examine the outside of the vagina and will then use a speculum to examine the inside of your vagina and your cervix. Your doctor might need to perform a Pap smear at this point. She will insert as tiny brush into your cervix to gently remove some cells. Now, your doctor might use her gloved fingers to manually examine your vagina and pelvic area. She might also do a rectal exam.

At the end of your exam, be sure to ask your doctor any questions that arise during the exam.

[youtube DX09MjwC0RA]

After giving birth, many women think the pain is over. However, many women experience extreme pain when their milk comes in.

Engorged breasts can be very painful. Often women jump in a hot shower, thinking the warmth will relieve the pain. This, however, is one of the worst things you can do. The hot water can actually make the swelling worse.

Looking to get relief for engorged breasts? Here are some tips:

Place raw cabbage leaves in your bra. I know it sounds strange, but it works!

Use a breast pump to empty some breast milk from your breasts.

Let your baby nurse as often as she wants. This will help your breasts learn how much milk they need to produce.

Take an over-the-counter pain reliever.

Place ice packs on your breasts to relieve the swelling. After about 10 minutes, massage the breasts.

(photo credit: carf)