Rex Connects

How to Lose the Baby Weight

by Jeanie Stasko on March 6, 2014

Jeanie Stasko is a Health Educator for Rex Wellness Centers who blogs about fitness, exercise & overall healthy lifestyle topics. This is the third installment in her blog series about exercise and new moms. This summer, Jeanie wrote about Exercise for Moms-to-Be, and earlier this winter she wrote about Before You Lose the Baby Weight.

Now that you’ve settled into a great routine with your baby, you are probably itching to get back to your old self. Keep in mind that it took 9 months for your baby belly to grow, so start by setting realistic expectations and give yourself the time you need to achieve your post-partum goals. Some women have a much easier time kicking their pregnancy weight to the curb while others have to go the extra mile to make progress.

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All weight loss, post-partum or not, is really a matter of calories in and calories out. If you want to lose weight you’ve got to decrease your calorie consumption, increase your calorie output through exercise, or both!

Breakfast is still the most important meal of the day. If you’re like me, you’re probably racing to the coffee pot in the morning but it takes extra discipline to make and enjoy a balanced breakfast while juggling young children and trying to get ready for the day. A breakfast that includes lean protein and some whole grains will really help get you going in the right direction. If it’s 10 AM before your eating anything, this is your first habit to alter.

Take notice of any bad habits that might be left over from those seemingly innocent pregnancy cravings. Make sure you’re eating for one! If you’re breastfeeding add an additional 300-500 calories; a diet less than 1500-1800 calories per day may put your milk supply at risk.

Fill your plate with veggies and fruits to help keep you feeling nourished and satisfied. Often times we mistake thirst for hunger so keeping well hydrated will help curb cravings too. Spreading your calories out throughout the day rather than sitting down for one big meal will also help keep your energy up.

Finding time for exercise is challenging but certainly not impossible. One of my favorite things to do is take my little ones for a stroll. The afternoon doldrums hit my house around 4 o’clock and everyone benefits from a change of scenery. Strapping the kiddos into the stroller is a great way for Mom to get some exercise while the kiddos enjoy the sights and sounds of the neighborhood. You can also check out the Mommy and Me Yoga classes at Rex Wellness Center of Raleigh.

If you want your exercise time to be your “me time” make an appointment for your child to enjoy the Child Activity Center at Rex Wellness. You can exercise in confidence knowing your child is engaged in play and safe under the supervision of our caring staff. Remember that exercise is cumulative and any exercise is more than none at all.

If you’ve got a good handle on your diet and exercise program and still seem to be struggling to get the weight off, it’s time to call in a professional. Make an appointment with one of our Registered Dietitians and Personal Trainers. They are ready to help you with a personalized approach and will employ tried and true methods to get you where you want to be on the timeline that’s right for you.

Jeanie’s daughter (3) and twin sons (7 months) out for a walk in the exercise stroller

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The Best Plate Scenario

by Rex Healthcare on March 3, 2014

012414_AnnaGraceRotsko Anna Grace Rotsko is a Dietetic Intern at Rex Wellness Center through North Carolina Central University. She is passionate about delicious foods that are also good for your health.

It can be hard to know if you are getting enough of the right foods to give you the right nutrition so you feel your best. Though understanding nutrition can be difficult, it doesn’t have to be. A simple trick to getting the nutrition you need is to follow “The Plate Method.”

This method consists of eating lean proteins (poultry, fish, pork, beans, tofu), whole grains (brown rice, whole grain breads, corn, sweet potatoes), and an assortment of vegetables (cooked in small amounts of plant based oils if necessary) with a side of low-fat dairy and/or fruit.

Try baking, grilling, or sautéing your lean protein, for example, and include three different colors of vegetables on your plate. A quarter of your plate should be lean meat or other protein of your choice, a quarter of your plate should be a carbohydrate of your choice, and the rest of your plate should be vegetables (try not to drown them in butter or cheese sauce)! Don’t forget your side of fruit or low fat dairy of choice with your meal.

This is how your plate should look:

If you get tired of monotony, do not fear! You can still follow the plate method with sandwiches, pastas, salads, tacos, and almost anything. Just make sure you are getting about the same portions of lean protein, whole grains, and vegetables that you would if they were simply on your plate. You can also add the low-fat dairy or fruit to your meal (reduced fat cheese, non-fat yogurt) but keep it in the quantity of a side dish… don’t let it take over the meal.

By following the plate method you will be getting the protein, carbohydrates, fiber, fats, vitamins and minerals you need for your body to function optimally!

If you are interested in learning more about bettering your nutrition, you can schedule a private nutrition consultation with one of our registered dietitians at the Rex Wellness Centers. Visit our site for more information!

Caution: If you gain weight while following the plate method, start using a smaller plate and re-evaluate your cooking methods to find hidden fats that can add up quickly.

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New Stroke Guidelines Target Women

by Rex Healthcare on February 26, 2014

For the first time, the American Heart Association and the American Stroke Association have issued guidelines aimed at reducing stroke risk in women. Each year, 55,000 more strokes occur in women than in men and represent the third leading cause of death for women (they’re the fifth leading cause for men).

Highlights of the guidelines include:

Pregnancy: Women with high blood pressure before pregnancy or a history of preeclampsia (pregnancy-related high blood pressure) should be considered for a low-dose aspirin regimen to decrease the risk of preeclampsia; aspirin should be taken from the 12th week of gestation until delivery.
Women with a systolic blood pressure of 150 to 159 mm Hg and a diastolic reading of 100 to 109 mm Hg should be considered for blood pressure medication. Pregnant women with blood pressure of 160/110 mm Hg should be treated.
History of preeclampsia: This condition should be considered a risk factor for stroke later in life.
Hormonal contraceptives: Having high blood pressure and taking birth control pills raise the risk of stroke, so women should be screened before taking the pill.
Migraines: Women who experience migraines with aura should avoid smoking to avoid further increasing risk.
Atrial fibrillation: Women older than 75 should be screened for this heart arrhythmia.

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Gluten-Free Baked Lemon Chicken

by Rex Healthcare on February 26, 2014

The lemon and garlic give this gluten-free dish a tasty zing.

Ingredients
3½ pounds chicken (skinned and cut into 10 pieces)
¼ teaspoon salt
¼ teaspoon pepper
1½ cloves of garlic (thinly sliced, or 1 tsp. garlic powder)
4 thyme sprigs (fresh, or 1 tsp. dried thyme)
3 cups onion (thinly sliced)
1½ cup gluten-free chicken stock (or water)
¼ cup lemon juice
1 lemon (sliced into 10 slices, seeds removed)

Directions

Combine salt, pepper, garlic and thyme. Lay chicken pieces into 11×13 baking pan. Sprinkle seasonings over chicken.
Combine onions, stock and lemon juice in a saucepan. Heat to a boil. Pour hot lemon mixture around chicken. Top each chicken piece with a lemon slice.
Bake for 30 minutes at 400°F until golden brown and juices are clear-colored.

Makes 5 servings. Per serving: 450 calories, 11g total fat, 3g saturated fat, 225mg cholesterol, 470mg sodium, 15g carbohydrates, 3g dietary fiber, 6g sugar, 71g protein.

Recipe courtesy of the U.S. Department of Agriculture.

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D-I-Y Relaxation

by Rex Healthcare on February 26, 2014

Through the ages, people have turned to calm and quiet meditation to draw tension from their bodies. And studies done by Harvard Medical School say relaxation techniques really work when done correctly. Two worth trying:

Relaxation response. Every day, go alone to a quiet place. Sit with eyes closed and focus your thoughts on your breathing until it becomes even and slow. Use four counts to inhale, pause, then exhale four counts. At the same time, repeat one word to yourself such as “calm” or “slow.” Practice daily; soon it will become effortless.

Progressive muscle relaxation. Find a quiet spot and sit or lie comfortably with eyes closed. One by one, tense your muscle groups for 10 seconds, and then release them. Start by scrunching your cheeks, eyes and eyebrows into a knot, hold for 10 seconds, then release. Next, shrug your shoulders, hold and release. Then tense and release your fists, arms, stomach, buttocks, legs and toes. As you release, feel the warmth from your muscles. Imagine “seeing” your stress evaporate.

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S.M.A.R.T. Goals

by Rex Healthcare on February 5, 2014

It is now several weeks into the New Year. How are your resolutions going? If you are having trouble keeping them, try setting them as S.M.A.R.T. goals! What’s a S.M.A.R.T. goal you might ask?

A S.M.A.R.T. goal is Specific, Measurable, Attainable, Realistic, and Timely.

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Specific: Write as much information as you can about your goals. Is there anyone else involved besides you? What exactly do you want to accomplish? What are the precise steps that you need take to make this goal a reality?

Measurable: Give yourself goals that have numbers or values to make it easier to track how you are doing and how close you are getting to reaching your goal. Use benchmarks or milestones if this will help you stay motivated.

Attainable: Are your goals actually in your power to change? Keep in mind finances, body shape, what is going to be good for your health etc. Make sure your goals do not go against the things you cannot change. Visualize the change you want to make and stick to it.

Realistic: Try not to set outlandish goals. Don’t be afraid to take baby steps. It is better to set a smaller goal and then set a new goal once you’ve accomplished the first one than set a large goal that seems/is impossible to reach.

Timely: Put your goals in a time frame to help you keep your focus. Does this time frame give you enough time to safely complete your goals? Where do your milestones fit into the time frame you have set?

Once you have set your S.M.A.R.T. goals, write them down on paper and keep them in a place where you can review them. Place notes around your house as motivation, especially in places where you are more likely to not follow your goals. Write down accomplishments and milestones that you have achieved alongside your original goal and pat yourself on the back!

Here is an example:

Goal – Eat five homemade dinners a week at home.

Ask my family for help and support of my goal
Set aside time for and complete meal planning and grocery shopping on Saturday
Set aside time for and complete as much cooking and preparation of dinner meals for the upcoming week over the weekend, leaving minimal work to do at night
Do not stop at fast food on my way home from work! Even if I am tired.
Complete the rest of the cooking process when I get home as needed per night and ENJOY!

This could even be one step in several steps to a long term goal of weight loss. What are some changes that you will make to make your goals S.M.A.R.T.?

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Can protecting your heart also help ward off Alzheimer’s?

by Rex Healthcare on January 30, 2014

Many conditions that damage the heart or blood vessels also appear to increase the risk of developing Alzheimer’s disease or another type of dementia, called vascular dementia. That’s a decline in thinking skills caused by blocked or reduced blood flow to the brain, which deprives brain cells of vital oxygen and nutrients.

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Lifestyle factors that raise your risk of heart disease and may also increase your chance of developing Alzheimer’s or vascular dementia include:

smoking
high blood pressure
high cholesterol
poorly controlled diabetes
a diet lacking in fruits and vegetables
lack of social engagement

What’s the connection?

Although researchers are still working to understand Alzheimer’s disease, studies suggest that many people who have features in the brain that are a hallmark of Alzheimer’s may not develop symptoms unless they also have vascular (blood vessel) disease. So, researchers theorize, controlling cardiovascular disease risk factors may be helpful in protecting brain health. If you can prevent vascular disease, there may be potential for also preventing Alzheimer’s in some cases.

Protect heart and brain health

You can take steps to protect your heart and brain health with these guidelines:

Use up as many calories as you take in to maintain your weight. If you need to lose weight, use up more calories than you eat. Also, choose your calories wisely. The American Heart Association (AHA) suggests that every day, you aim for at least 4½ cups of fruits and vegetables, three one-ounce servings of whole-grain products and less than1,500 mg of sodium. Every week, eat at least two 3½-ounce servings of fish and four servings of nuts, legumes and seeds. Limit sugar-sweetened beverages to no more than 36 ounces and processed meats to no more than two servings per week. Keep saturated fats to no more than 7 percent of your total calories.
Get at least a half-hour of physical activity most days. The AHA suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. You don’t have to exercise 30 minutes at a time. Two or three 10 to 15 minute segments a day are also beneficial. Include moderate to high intensity muscle-strengthening activity at least two days a week.
Quit smoking if you currently smoke. Knowing why you want to quit and getting assistance with quitting can help you stick to your plan. That may include counseling, education or medications. Visit the American Lung Association for help with smoking cessation.]
Control your blood pressure, cholesterol and blood sugar. Good diet and exercise habits can help keep all of these in check. In addition, working closely with your health care provider can help you keep your levels under control.
Scientists don’t have all the answers about how to prevent Alzheimer’s or other types of dementia. But living a heart-healthy lifestyle is certainly good for your heart, and it may benefit your brain, too!

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Banana Walnut Oatmeal

by Rex Healthcare on January 30, 2014

This heart-healthy recipe is high in fiber and low in cholesterol. A great way to start your day!

Ingredients
⅔ cup milk (nonfat, dry)
1 pinch salt
2¾ cups water
2 cups oats (quick cooking)
2 bananas (very ripe, mashed)
2 Tbsp. maple syrup
2 Tbsp. walnuts (chopped)
Optional: Substitute 2 cups water or 2 cups skim milk for the reconstituted nonfat dry milk.

Directions

In a small saucepan, combine reconstituted nonfat dry milk, salt and water.
Heat over medium heat until steaming hot, but not boiling.
Add oats and cook, stirring until creamy, 1 to 2 minutes.
Remove the pan from heat and stir in mashed banana and maple syrup.
Divide between four bowls, garnish with walnuts and serve.

Makes 4 servings. Per serving: 340 calories, 6g total fat, 0g saturated fat, 5mg cholesterol, 190mg sodium, 60g carbohydrates, 6g dietary fiber, 25g sugar, 14g protein.

Recipe courtesy of the U.S. Department of Agriculture.

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Skip the Fad Diet and Aim to Succeed

by Rex Healthcare on January 24, 2014

Many New Year’s resolutions are geared towards weight loss. This can be a great goal to help you feel better for many reasons: positive health changes, and improved self esteem, and who doesn’t want their clothes to fit better? But, did you know that how you go about completing this goal affects the outcome? Fad diets focus on a “one size fits all” quick fix, but this does not lead to lasting results for many reasons:

1. Fad diets may not promote balanced meals.

Many diets deny certain types of food but our bodies are built to eat all of them in the amounts that are right for us – fat, carbohydrates (grains, starches, fruit, breads), and protein. Cutting out certain food groups is dangerous and can lead to deficiencies or other health risks.

2. Fad diets don’t teach long lasting lifestyle changes.

Fad diets usually last a few weeks or a few months so as soon as the diet is over it is easy to fall back into old habits and put back any weight that was lost. They don’t teach how to eat for your continued health.

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3. Fad diets often require serious restrictions.

Making changes that are too severe makes us less likely to stick with the diet and can lead to weight gain instead of loss. Also, if calories are too low our bodies start to conserve energy and it can become even harder to lose weight.

4. Fad diets usually require you to purchase specific food.

This food is highly processed, usually very high in sodium, or you have to rely on them to supply your food. Though these foods may help with your weight loss short term, they can have negative long term health consequences and can cost a lot of money.

5. Fad diets don’t always add exercise.

Exercise is extremely important for your health. It helps use the energy that food gives us, build muscle, lose fat, and help us maintain healthy blood pressure and blood sugar. If your weight loss plan does not include exercise, it is missing a key component.

6. Fad diets have a specific start and a end date.

Fad diets give you a time frame for weight loss, but what happens after the diet is “finished”? Instead of dieting, learn how to eat well and what is right for you… It can be more delicious than you realize.

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So what can you do instead of following a Fad diet? See a Registered Dietitian (R.D.)! They will not only help you set up realistic goals for weight loss, but they will also create a meal plan that is tailored to your personal needs, schedule, likes, and dislikes all while using real food. They are there for accountability and to help you out along your journey.

Some insurance companies even cover nutritional counseling visits to a Licensed Registered Dietitian – call your provider for more information. To find a R.D. in your area visit http://www.eatright.org/programs/rdfinder/ or call your insurance company to find one in your network. Also consider signing up for the Healthy Way program through Rex Wellness Centers!

Take the first steps to weight loss that lasts! Make an appointment with a Registered Dietitian today.

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I Can’t STAND to Stand!

by Brian Trabulsi on January 13, 2014

Brian Trabulsi, MPT, ATC is a physical therapist at Rex Hospital Outpatient Rehabilitation in Raleigh.

I frequently come across patients with low back pain whose biggest challenge is standing in place. They can walk for an hour but really struggle to stand for just a couple of minutes. This makes standing in line to check out of a store or washing dishes particularly challenging. So, one of the best tips I’ve learned over the years to help patients is to harness their inner ballerina.

By placing the back heel of one foot against the instep of your other foot (Third position in ballet) it forces your gluteus muscles to contract. The contraction helps take some of the compression off the lumbar facet joints and lessen the strain of the low back muscles. Standing for an extended amount of time at a cocktail party, you can subtly switch back and forth between right and left.

If you think it sounds crazy, try it. Stand with your feet shoulder width as you normally would. Now move the back heel of one foot into the instep of the other making sure they touch. I promise you’ll notice a little “lift” in the low back as the gluteus muscles activate.

So, give it a try the next time you’re stuck in line at Harris Teeter while the shopper in front of you goes through an endless collection of coupons. Just don’t curtsy after you checkout.

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