Food Safety for Pregnant WomenHaving a little one on the way is a thrilling time, but it is also is a time to be more cautious about what you eat. The Centers for Disease Control and Prevention report that 1 in 6 Americans contract foodborne illnesses each year. During pregnancy, it is especially important to practice proper food safety, because some foods contain dangerous foodborne pathogens that can harm you and your developing baby. Stay safe during your pregnancy by avoiding these foods:

• Softcheeses,likebrieorfeta,andunpasteurizedmilk. These carry a risk of listeria, a dangerous bacteria. Instead choose hard cheeses and make sure all milk products you consume are pasteurized.

• High-mercuryfish,suchasswordfish,kingmackerel,andwhitesnapper. Mercury can cause developmental problems in your growing baby. Shrimp, salmon, and white pollock are healthy choices. Albacore tuna is moderately high in mercury, so consume less than 6 ounces of it a week or choose light tuna varieties.

• Rawsushi,rawshellfish,orsmokedsalmon. These foods have a high risk of foodborne illness, because they are not thoroughly cooked. Refrigerated smoked salmon should only be consumed if it is heated to 165 degrees.

• Rawsprouts. Sprouts can be infected with salmonella. If you wish to eat sprouts, cook them thoroughly first.

References

http://www.foodsafety.gov/poisoning/risk/pregnant/http://www.foodsafety.gov/poisoning/risk/pregnant/chklist_pregnancy.htmlhttp://www.cdc.gov/foodborneburden/

Eat Your Way to Healthy Eyes and Digestion

MarchisNationalNutritionMonth, so it’s the perfect time to take a good look at your diet. A healthy diet gives you energy and also helps to prevent chronic disease down the road. Eye and digestive health are two of the most common concerns as we age, but you can reduce your risk for problems by maintaining a balanced diet.

If your parents scolded you to eat your carrots to protect your eyesight, they were actually onto something. Carrots, and other orange fruits and vegetables, provide vitamins A and C, important antioxidants that play a vital role in protecting your vision. Antioxidants are natural chemicals that protect against cell damage in the body and they may help to prevent certain chronic diseases. To keep your peepers healthy, the American Optometric Association also recommends eating plenty of green vegetables, because they provide lutein and zeaxanthin. Research suggests that these two antioxidants may reduce the risk of age-related eye conditions, such as cataracts and macular degeneration. Many people have digestive issues as they age, but eating a high-fiber diet helps to promote regularity and maintain optimal digestion. Fiber is not a nutrient, because it is not digested by the body, but it adds bulk to stools and manages the speed of digestion. Fiber is only found in plant foods, including beans, nuts, fruits, vegetables, and whole grains, and adults should strive for 25 to 38 grams of fiber a day. A healthy diet may also protect against colon cancer, a condition that affects about 5 percent of Americans in their lifetimes. According to the National Cancer Institute, obesity, high-fat diets, and excessive alcohol consumption increase the risk of colon cancer, so eating a healthy diet and limiting alcohol use to no more than 1-2 drinks a day may lower your risk.

References

http://www.nlm.nih.gov/medlineplus/vitamina.htmlhttp://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2013/August/top-foods-to-help-protect-your-visionhttp://www.aoa.org/patients-and-public/caring-for-your-vision/lutein?sso=yhttp://www.cancer.gov/cancertopics/pdq/prevention/colorectal/HealthProfessional/page3http://www.ncbi.nlm.nih.gov/pubmed/22709768

www.preventure.comIFCNInternational Fitness Club Network

pathways ISSUEMarch 2015

Core Movements for BeginnersSource: American Council on Exercise ● www.acefitness.org

Are you just getting started with a fitness routine and aren’t sure how to train your core? Here are 2 basic core movements for beginners, with advanced options that can be done once you’ve mastered the basic exercises.

www.preventure.com

1: Modified PlankLie on your stomach with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso.

Once your core is engaged, slowly lift your torso and the upper part of your thighs off the mat, while the knees remain on the floor. Do not allow the lower back to sag or the hips to lift up in the air. Your shoulders should remain away from the ears. If wrist pain is an issue, drop to your elbows. Try holding this position for 30 seconds a couple of times while continuing to breathe and maintain good form.

Advanced: Begin in full plank position and place a small weightless ball under your rib cage. This will keep your body position accountable while you attempt to lift the opposite leg and arm simultaneously; repeat on the other side.

2: Bird DogPlace a mat on the floor and place your hands and knees on the ground. Your hands should be directly under your shoulders (fingers facing forward) and your knees should be underneath your hips. Keep a straight line from the top of the head to the hips and engage your core as you extend the opposite arm and leg simultaneously. Place your hand and knee back on the ground and repeat the extension movement on the same side. To protect the lower back, don’t allow the arms and legs to extend up past hip height. Always keep your core engaged and your spine in a neutral position. Once you have completed one side, move to the other side, repeating for 10 to 12 repetitions, keeping your movements as controlled and fluid as possible.

Advanced: Continue with the same movement, but extend the arm and leg (moving it away from the midline of the body) while trying to remain balanced.

Ingredients: • 2 tsp extra-virgin olive oil • 2 leeks, white and light green parts only, cut into 1/4 inch rounds • 1 tbsp chopped fresh sage, or 1/4 tsp dried

• 2 14oz cans reduced-sodium chicken broth • 2 cups water • 1 15oz can cannellini beans, rinsed • 1 2lb roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Servings: 6 • Serving Size: 1.5 cups • Total Time: 25 minutesCalories: 172 • Fat: 4g (1g Sat Fat, 2g Mono) • Cholesterol: 54mg • Carb: 10g • Added Sugar: 0gProtein: 24g • Fiber: 3g • Sodium: 350mg • Potassium: 389mg

Directions:

• Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Healthy RecipeChicken & White Bean Soup ● www.eatingwell.comRotisserie chickens can really relieve the dinner rush pressure, especially in this Italian inspired soup, perfect for a cold winter night.

“There are few things more contagious than a healthy attitude.” - Charles F. Glassman