6 Rules for a Healthy Postpartum Slim Down

The post-baby slim-down

Chances are you won’t feel like publicly donning only a bra and panties a month after giving birth—unlike, say, Heidi Klum. There’s no magical way to take off baby weight, but with healthy-eating habits and regular exercise, you can get your pre-pregnancy body back. Unlike normal dieters, a new mom’s body needs certain nutrients to keep her—and her child—healthy. Here are some foods you need to trim down, boost energy, and get healthy, all while taking care of your bundle of joy.

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Pack on the protein

High-protein foods contain a hunger-fighting hormone and will fill you up more than carbs. And many sources of protein—fish, beef, and eggs—are also rich in iron and vitamin B12, both of which have been shown to increase energy levels. (What new mom doesn’t need that?) Just be careful to choose lean cuts of meat and watch your fat intake, as excess saturated fat won’t help your diet or your cardiovascular health. 

Fight inflammation

Trauma and stress to the body—i.e., giving birth—can cause the immune system to respond through internal inflammation. Help your body fight this inflammation by consuming foods that are considered to be anti-inflammatories. Examples include everything from green tea to berries to spices such as turmeric and garlic. Steer clear of processed sugar, which increases inflammation and raises blood sugar.

Make milk

If you’re breastfeeding, most experts suggest adding 500 calories a day of nutrient-rich food. Drink plenty of water, eat fiber-rich foods, and avoid drinking too much alcohol. What you eat makes its way into your milk, so if you notice your child has diarrhea, gas, or a rash, it might be the result of an allergic reaction to a certain food.  

If you have a low milk supply, some mothers and health-care professionals believe herbs like fenugreek seeds, chamomile, and fennel may help with milk production. Many of these herbs have not been scientifically evaluated, so consult a doctor before altering your diet. 

Know your vitamin ABCs

These vitamins are important in a new mom's diet. 

Vitamin A—You lose a lot of this through breastfeeding. Aim for 1,300 micrograms per day; get it from spinach, carrots, sweet potatoes, and kale. 

Vitamin C—It passes through breast milk, too. Aim for approximately 120 milligrams daily; good sources include red peppers, oranges, and broccoli. 

Vitamin D—It keeps bones strong and is made when the skin is exposed to sunlight, but many moms stay indoors most of the day. Aim for 200 IU every day; eat fortified milk, eggs, and mushrooms. 

Vitamin E—It helps you maintain a healthy circulation. Aim for 19 milligrams a day; it’s found in nuts, seeds, and eggs.

Potassium—Many multivitamins don't contain this blood pressure–lowering nutrient. Aim for 3,500 milligrams; add bananas, lima beans, and squash to your diet. 

Count on calcium

Though there is some debate about how much calcium breastfeeding women should consume, current calcium recommendations for non-pregnant women are also sufficient for pregnant and breastfeeding women. For strong bones and teeth, make sure to eat plenty of low-fat dairy products and other calcium-rich foods such as figs, beans and peas, or leafy greens. A recent study found that calcium supplements don't help to prevent bone loss in nursing, so try to eat your way to a recommended 1,000 mg of calcium a day. 

Discover the magic of fish oil

Omega-3 fatty acids found in fish and fish oil supplements have been show to boost an infant's sensory, cognitive, and motor development. Breast milk is rich in DHA, a type of omega-3 fatty acid that helps with brain growth. Recommendations are 0.3 to 0.5 grams of DHA a day, and good sources include salmon, tuna, and walnuts. Plus, it's not just for children—consumption of DHA may decrease the incidence of postpartum depression. 


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Milk, Cheese and Dairy in a Weight Loss Diet

Before the advent of low fat milk, many slimmers cut milk and other dairy products out of their diet in an effort to lose weight.

Even today, it’s not unusual for slimmers to avoid cheese because of its high fat content. However, increasingly we’re hearing about research that suggests dairy products can aid weight loss, particularly helping us to lose weight from around our midriff.

What’s the truth about Dairy Foods and weight Loss?

It’s important to include some dairy products like milk, cheese and yogurt in the diet as they are packed with essential nutrients that help to keep us healthy. As well as being good sources of protein, zinc and some B vitamins, dairy products are one of the main sources of calcium in the diet, a mineral that helps to build strong, healthy bones.

Calcium is important because the stronger the bones are, the less likely you’ll be to suffer from the bone-thinning disease, osteoporosis, in later life – a condition that according to the National Osteoporosis Society affects one woman in two and one man in five over the age of 50.

It’s true that milk and cheese in the diet can make a significant contribution to calorie and fat intakes, but there are now plenty of low fat alternatives available, such as skimmed or semi-skimmed milk, low-fat yogurts and reduced-fat cheeses.

A pint of low fat skimmed milk, for example, contains just 190 calories and 0.6g fat!

Switching to low-fat dairy products doesn’t mean you’ll get less calcium either. In fact low fat milk actually contains slightly more calcium than full fat milk.

Better still, research shows that dairy products may actually help weight loss. Research reveals that children who drink milk are more likely to have a lower body mass than children who don’t. Other studies have found that people who drink milk and eat dairy foods are likely to be slimmer than those who do not.

In particular, it’s thought that the calcium in dairy products helps us to lose weight by helping to breakdown body fat. Meanwhile, other ingredients in dairy products such as whey proteins, conjugated linoleic acid and amino acids may also have a role to play.

Research has actually found that people who consume dairy products as part of a calorie-controlled diet lose more weight than people who skip dairy – and better still, most of this weight is lost from the waist, which not only makes us look slimmer but also reduces the risk of diseases such as heart disease and type 2 diabetes, both of which are linked to an ‘apple’ shape.

Which Dairy Food Should I Eat for Slimming?

Opt for low fat dairy products such as skimmed or semi-skimmed milk and low-fat yogurts. Don’t cut out cheese from your diet completely either. Low fat hard cheese such as Cheddar is now readily available. Other cheeses such as Edam, Feta and Goat’s cheese are also slightly lower in fat than standard Cheddar so are better choices. Cottage cheese is much lower in fat and calories, but it’s also much lower in calcium.

How Much Should I Eat?

Aim for three servings of dairy food each day such as a glass of skimmed milk, 1 small pot of low-fat yogurt and a matchbox-sized piece of low fat cheese.

Source
http://www.weightlossresources.co.uk/food/dairy-cheese-milk.htm

Foods That Help Tame Stress

Is There a Stress Management Diet?

Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help.

Stress-Busting Foods: How They Work

Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

Complex Carbs

All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.

Simple Carbs

Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. They're digested quickly, leading to a spike in serotonin. Still, it doesn't last long, and there are better options. So don't make these a stress-relieving habit; you should limit them.

Oranges

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

Spinach

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.

Fatty Fish

To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.

Black Tea

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.

Pistachios

Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and protect you against the effects of stress. Don't overdo it, though: Nuts are rich in calories.

Avocados

One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.

Almonds

Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.

Raw Veggies

Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.

Bedtime Snack

Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better. Since heavy meals before bed can trigger heartburn, stick to something light.

Milk

Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

Herbal Supplements

There are many herbal supplements that claim to fight stress. One of the best studied is St. John's wort, which has shown benefits for people with mild to moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect. Tell your doctor about any supplements you take, so they can check on any possible interactions.

De-Stress With Exercise

Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. If you're not active now, tell your health care provider you're going to start exercising -- they'll root for you and make sure you're ready to get moving.

Source
http://www.webmd.com/diet/ss/slideshow-diet-for-stress-management

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Reviewed by Kathleen M. Zelman, MPH, RD, LD on 6/, 014

This tool does not provide medical advice. See additional information

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THE TRUTH ABOUT SOY MILK

Soy milk is made by soaking soybeans, grinding them with water. The fluid which results after straining is called soy milk. The health benefits of soy milk are controversial, because like milk, soy is a common food allergen. The milk industries ad campaigns boast about how low fat milk, fat free milk and soy milk are accepted healthy by the medical industry.Unlike milk from a cow, soy milk has no lactose, which makes it a viable alternative to cow’s milk for those suffering from lactose intolerance. Soy milk is promoted as a healthier alternative to cows milk and people have begun to replace many foods in their diet with soy products. There are alot of recent studies to prove that consuming soy can be harmful to your health.

When soy is processed it does not guarantee filtering for toxin elimination. Soy milk has to be heated at high temperatures, it will result in a break down of the protein which is found in soy. When the soy has been consumed the body can have trouble breaking it down causing side effects that can range from diarrhea, cramps and headaches. Preservatives are added to the soy so they can have a longer shelf life, these preservatives can too cause side effects within the body. Phytates are found in soy, these decrease the amounts of nutrients that are absorbed in our body such as iron and zinc. 

Soy has high levels of phytoestrogens which are plant derived compounds, these mimic the hormone estrogen which is found in our body. When we consume phytoestrogens they upset the endocrine functions within our body which can disrupt thyroid functioning in women. This is unhealthy for women who have hypothyroidism as soy can slow down the function of the thyroid gland.  The plant compounds in soy milk which mimic estrogen can block normal estrogen in the human body, this can cause infertility and increase your risk for breast cancer.

When men consume soy the phytoestrogens can reduce testosterone, which may lead to a lowered sperm count making it harder to conceive. 

One of the worst problems with soy comes from the fact that 90 to 95 percent of soybeans grown in the US are genetically modified (GM), and these are used to create soy protein isolate. Genetically modified soybeans are designed to be ‘Roundup ready’, which means they are created to withstand heavy doses of herbicides without killing the plant. The active ingredient in Roundup herbicide is called glyphosate, which is responsible for the disruption of the delicate hormonal balance of the female reproductive cycle. Pregnant women should avoid soy milk as glyphosate is toxic to the placenta. If the placenta has been damaged the result can be miscarriage or birth defects. Feeding your infant soy-based formula can cause a host of health problems including behavioral problems, food allergies and digestive distress, early puberty and fertility problems, asthma and cancer.

If you are going to drink soy milk always buy organic. Other alternatives are almond milk, rice milk or organic and raw cows milk.

Source
http://www.juliaandlibby.com/2012/12/11/the-truth-about-soy-milk/

What's in your milk?

Milk has become a health and consumer battleground, writes Elizabeth Meryment.

One of the great staples of my childhood was the reassuring sound each morning of the milkman delivering fresh bottles of creamy milk to the door.

I used to like the blue-topped bottles – homogenised and full cream – while my sister preferred the gold-topped variety – unhomogenised, so she could scoop the cream off the top with a teaspoon. It seemed a fairly simple choice.

These days, look on the supermarket shelves – home delivery of milk having long since gone the way of many luxuries, including milk in glass bottles – and the range on offer is utterly bamboozling. There's skim milk, high-calcium milk, A2 milk, vitamin-enriched milk, soy milk, lactose-free milk, organic milk and much, much more.

At the same time, supermarkets have radically altered the market by offering no-brand milk at the astonishing price of $1 a litre, making it cheaper than bottled water.

But for all this, has the quality of our milk improved?

Creating consistency

Ask dairy farmers and milk producers about the milk market today and they all agree things have changed.

But many say the changes have not resulted in a better product for consumers, let alone a better deal for farmers.

"Most milk has been standardised down these days, so the one thing people can say is that it tastes the same today, tomorrow and next week," says Queensland dairy farmer Richard Schroder, who produces one of the state's last remaining independent milk brands, Cooloola Milk. "It's hard to find milk now that is not adulterated to make it all taste the same."

NSW independent farmer John Fairley, who owns Country Valley milk, agrees and says nearly all milk sold today is actually a reconstituted product, often containing other dairy by-products.

Fairley says when big companies produce milk, they "pull it apart and put it back together again".

Helen Dornom, Dairy Australia's sustainability manager, agrees the components of milk are adjusted. She says this is to give us the levels of protein, fat and calcium that we expect. "For example, in early spring the natural protein levels in the milk straight from cows are low. This means the fat and carbohydrate levels will be higher in proportion, so these components are adjusted accordingly," she says.

Milk standardisation has been occurring since the late 1970s.

What's in milk?

"Reconstituted" milk is perfectly legal, but Fairley says most of this standardised milk contains a by-product from the dairy production process called permeate, which occurs when the milk proteins and fat are removed. Permeate has been used in Australian milk for about two decades.

Body+soul nutritionist Lisa Guy says permeate is cheaper than milk to buy, so combining the two makes a cheaper product for milk companies.

"Adding permeate to milk doesn't seem to reduce the nutritional value of milk, though. Milks with added permeate and pure milks seem to have a very similar calcium, protein and fat content," Guy says.

Fairley says permeate can taint the taste of the milk and increase its lactose (milk sugar) quotient. "It's high in lactose and if you are even mildly lactose intolerant, it might put you over the edge," he says.

Lactose intolerance is caused by a lack of the enzyme involved in the breakdown of lactose in the body. Dornom argues there is no link between lactose intolerance and permeate. "Adding permeate to milk will not increase its lactose level because the fat, protein and carbohydrate or sugar levels are always the same to ensure a consistent product throughout the year."

For many who find dairy hard to digest, the problem is not lactose, but casein, one of the main proteins in milk, explains Peter Nathan, CEO of dairy company A2. "About a quarter of people have a perceived intolerance to dairy but only about five per cent of people are diagnosed as lactose intolerant," he says. A2 only uses milk from breeds of cows that produce milk with a form of casein that many people find more digestion-friendly. "Many people can drink A2 where they couldn't otherwise drink milk," Nathan says.

Choices, choices

All milks for sale, regardless of how they are processed or whether they have permeate added, have to comply with the Australia New Zealand Food Standards Code. These standards set minimum and maximum requirements for fat and minimum requirements for protein.

Queensland Dairy Organisation president Brian Tessman agrees cheap supermarket milk "meets basic standards of milk" but, he says, there is milk and then there is premium-quality milk.

So what's a confused consumer to do?

Guy recommends the natural approach. "Ideally, choose milks that are as close to their natural state as possible."

Tessman encourages consumers to select the branded milk of small or large producers rather than unbranded supermarket milk because the return to the farmer is greater. He also believes the product is often superior.

"Each month [since the introduction of cheap milk] the average farmer is $700 to $800 out of pocket," he says.

For Fairley, interest in Country Valley milk has surged since the supermarket price war.

"When the $1 a litre milk came in, our sales the next month went up 25 per cent," he says. "Some people have made the decision to buy our milk to keep it local."

Schroder, too, hopes consumers will opt for the taste of local milk. "They might be paying a little bit more for it, but it's not adulterated," he says. "It actually tastes like milk."

Local milk

• NSW: Country Valley, Norco, Over the Moon, South Coast Dairy, Udder Farm.
• Victoria: Demeter Biodynamics, Jonesy's Dairy Fresh, La Latteria, Sungold.
• Queensland: Barambah Organics, Cooloola, Ivyhome, Maleny Dairies, Mungalli Creek Dairy, Misty Mountain Farms.
• SA: Alexandrina Cheese, BD Farm Paris Creek, Fleurieu Milk & Yoghurt Company, Tweedvale Milk.
• WA: Bannister Downes, Margaret River Organic Creameries, Ravenhill Dairy.
• Tasmania: Ashgrove, Elgaar Farm, Pyengana.

What about other milks

• Almond milk: Made from raw almonds and water, almond milk contains no lactose or cholesterol. While this milk is rich in vitamin E, selenium and manganese, it does not contain the same levels of calcium or protein as cow's milk. It can be made at home.
• Sheep's milk: Most often found on shelves in yoghurt or cheese such as fetta, sheep's milk is easy to digest and contains more calcium than cow's milk. It has a high mineral content and a mild, faintly salty taste. Sheep's milk contains lactose (as does goat).
• Rice milk: Rice milk is typically made from unsweetened brown rice. It does not contain high amounts of calcium or protein but is often fortified to boost calcium levels. It is free of cholesterol and lactose, making it suitable for those with lactose intolerance.
• Goat's milk: Goat's milk contains different proteins and fats to regular cow's milk, so many people find it easier to digest. Goat's milk is now commonly found in supermarkets and contains as much potassium, phosphorus, magnesium, iron and calcium as cow's milk.
• Soy milk: The most common alternative milk, soy milk is made from soybeans or soy protein isolate. There is a wide range of soy milks available, many  of them fortified to create a nutritional profile similar to cow's milk. Vanilla and chocolate  milks are also available.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/whats+in+your+milkr,16527

Can milk help you lose weight?

Milk is in vogue again as it is linked to weight loss by research.

Key nutrients found in milk - calcium and vitamin D - could help you to lose weight, according to Israeli researchers. The study followed a group of overweight or at-risk adults aged between 40 and 65 years who were put on low-fat, low-carbohydrate diets. The results found that those who drank two glasses of milk a day lost more weight over a two-year period than those who had little or no milk products - an average of about 5.5 kilograms in total. Researchers say that eating a balanced, nutritious diet, exercising regularly and drinking three glasses of low-fat or fat-free milk daily can help to maintain a healthy weight.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/can+milk+help+you+lose+weightr,6651

Which milk is best for you?

We weigh up the nutritional benefits of six different types of milk.


At least 75 per cent of the world's population is intolerant to lactose, the sugar naturally found in cow's milk. While vegans, some children and those who are unable to digest dairy avoid lactose like the plague, are there any other reasons the rest of us should shun it? And if we do, what are the alternatives? Here, we take a look at the health benefits of six sources of milk.

1

Cow's milk

Available in low-fat and full-fat varieties, cow's milk is higher in calcium than most milks (calcium-enriched milks are comparable) and is rich in protein.

Research shows ingredients in low-fat cow's milk may help to reduce the risk of osteoporosis, colon cancer and type 2 diabetes. A two-year study published in The American Journal of Clinical Nutrition revealed those who consumed a high amount of non-fat or "skimmed" milk products lowered their risk of high blood pressure by 50 per cent, compared to drinking small amounts or none at all.

Need to know: Full-fat cow's milk is high in saturated fat, so those at risk of heart disease or diabetes should drink it in small amounts or avoid it completely. Also, producing cow's milk comes at a cost to the environment: cow's need to drink at least three litres of water to produce one litre of milk. Therefore, most high-producing dairy cows are drinking at least 150 litres of fresh water every day.

2

Goat's milk

It's not the easiest to find but for some goat's milk can be worth the search. Goat's milk contains different proteins and fats to cow's milk, making it easier for some people to digest. Goat's milk is high in phosphorus, zinc, essential fatty acids and contains as much potassium, magnesium, iron and calcium as cow's milk.

It's considered a good choice for health-conscious adults too. A University of Granada study showed drinking goat's milk regularly may help to reduce cholesterol levels, and support those with iron deficiency anaemia, since it helps to regenerate haemoglobin.

Need to know: Some people find goat's milk tastes unpleasant. It isn't suitable for vegans, and still contains lactose, although this is lower than cow's milk. This milk is becoming more common in health food stores and supermarkets. Always look for goat's milk that has been pasturised, warns Dietitian Denise Griffiths from the Dietitians Association of Australia. "Unpasteurised milk is a health hazard because of the dangers of bacterial diseases."

3

Soy milk

One of the most common non-dairy sources, soy milk is traditionally made from a mixture of soybeans and water. Soy milk is lactose-free, rich in calcium and protein and contains no saturated fat.

Need to know: Controversy still surrounds the effects soy has on women's hormone health. body+soul nutritionist Lisa Guy says soy milk is not suitable for infants and young children, particularly girls, since it could potentially disrupt hormone production if consumed in high amounts.

"Soy can act like oestrogen in the body, attaching to oestrogen receptors," she says. The isoflavones in soy however, could offer relief for menopausal women. "Soy [milk] is beneficial for menopausal women as it makes the body think it has more circulating oestrogen," she says.

4

Oat milk

If you dislike nutty-tasting milk, oat milk's mild and oaty flavour might be for you. Oat milk is high in fibre, folic acid, vitamin E and phytochemicals that could help prevent heart disease, stroke and some types of cancer. Researchers from Tufts University in Boston found that antioxidants in wholegrain oats help to prevent coronary heart disease and also lower cholesterol levels. Oat milk is free of lactose and cholesterol, and low in saturated fat. In fact, "All plant-based milks have less saturated fat than animal milks," explains Griffiths.

Need to know: Oat milk is not gluten free and contains less protein than cow milk's. Many non-fortified versions contain as little as 7mg of calcium per 250ml, but calcium-fortified brands have just as much as cow's milk with 300mg per 250ml.

5

Rice milk

Rice milk is traditionally made from unsweetened brown rice. Since it is free from cholesterol, saturated fat and lactose, rice milk is considered a healthy choice for those intolerant to dairy.

Need to know: Rice milk is low in calcium and protein, so look for brands that have been fortified (some with chickpeas) to boost calcium levels. "Rice milk is also considered a high-GI food, and lacks the vitamin A that full-fat cow's milk contains," Guy says.

6

Almond milk

Made from finely ground raw almonds and water, almond milk does not contain cholesterol or lactose.

Need to know: While this milk is high in antioxidant-rich vitamin E and low in fat, it contains much less protein than cow's milk. Some supermarket brands contain added sugar too, so read the label carefully, warns Guy. A healthier alternative is to make your own almond milk at home.

1. Soak one cup of almonds in water for six hours

2. Drain and discard the water.

3. Blend the almonds with three cups of fresh water and two dates until almost smooth.

4. Strain with a cheesecloth or a nut milk bag then refrigerate for up to four days.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/which+milk+is+best+for+your,16541