]Where can we get this fiber? Fruits have it as do most vegetables. Psyllium husk is the most commonly used source, but flax seed, or flax meal (slightly ground seed) is even better. It contains omega-3 oils as well. Oatmeal, rye, wheat, millet, quinoa, and brown rice are good grain sources.

What does fiber for you? It is helpful to your gut by assisting the removal of toxins, fats and waste. It can bind cholesterol, fatty acids and old hormones. It can help regulate blood sugar, helping diabetics. It can comb through the gut to help the lining , preventing colon cancer and diverticulitis. It is even linked to lowering breast cancer. Fiber generally pulls water to itself and thus keeping the gut moving by bulk action. It collects waste like a broom and ushers it out of the gut.  So, either constipation or diarrhea can be improved with it.

According to the American Heart association, 29 grams a day for females and39 grams per day for men would be a good dose. If you decide to add a fiber supplement, start slowly. Build up over several weeks.

Still skeptical? Many patients use fiber to help with their health and then report weight loss! It helps you feel full cleans and adds stability to the colon health. Come in for a consultation to help address your concerns. 630-322-9522

However, if you think of stretching itself as the goal, then you change the order. If flexibility is the whole enchilada for you then warm up the muscle by exercise then go to the stretching routine. A warm muscle is now more pliable than it was cold. The only down side is you have passed the most likely time for injury: exercise with a muscle that might not be ready.

Stretching can increase lymphatic movement, keep you from injury and fight arthritis. I give most of my patients stretches to help them recover from their conditions. I am convinced stretching is beneficial to your health.

Whatever method, set a goal and stretch for it!

See article on stretching techniques,too!

Nutrient

Why You and Your Baby Need It

Best Sources

Protein

RDA = 80-100 grams

The main “building block” for baby’s cells in
developing muscles, ligaments, hair, fingernails, bones, brain tissue, and
blood. Protein helps produce extra blood you need and provides extra stores
of energy for labor and delivery.

Meats, chicken, fish, beans, milk, and eggs.

Carbohydrates

Gives energy for you and your baby during pregnancy.

Bread, cereal, rice, potatoes, and pasta.

Calcium

RDA = 1,200 milligrams (four, 8-ounce glasses of milk.)

Calcium helps to build strong bones and teeth in you and
your baby.

Milk, cheese, yogurt, sardines, tofu, and spinach.

Iron

RDA = 30 milligrams

Helps to create red blood cells that transport oxygen to
the baby. Reduces fatigue, anemia, mood swings, and risk of infection to
colds in you.

Lean red meat, spinach, whole-grain breads and cereals,
raisins, dried apricots, potatoes with their skins, and dried peas/beans.

Vitamin A

RDA = 0.8 milligrams

Forms healthy skin and helps with eyesight and bone
growth.

Carrots, dark & leafy greens, and sweet potatoes.

Vitamin C

RDA = 60 milligrams

Promotes healthy gums, teeth, and bones. Helps your body
absorb iron.

Citrus fruits, broccoli, and tomatoes.

Vitamin B6

Helps form red blood cells and assists the body in using
protein, fats, and carbohydrates.

Beef, liver, pork, ham, whole-grain cereals, and bananas.

Vitamin B12

RDA = 0.4 milligrams

Maintains the nervous system and it is needed to form red
blood cells.

Liver, meat, fish, poultry, and milk. Vegetarians should
take a supplement since B12 is only in animal products.

Folic Acid

RDA = 0.4 milligrams

Needed to produce blood and protein. Helps to reduce
neural tube defects affecting the baby’s spine and skull. Folic acid can also
be taken prior to pregnancy to help reduce future pregnancy risks of birth
defects.

Green & leafy vegetables, dark yellow fruits and
vegetables, liver, legumes, nuts, and folic acid fortified foods (i.e.
cereals, breads)

Fats

Less than 30% of your daily diet.

Provides long-term energy for growth.

Meat, dairy, nuts, peanut butter, margarine, dressings,
and vegetable oils. Use sparingly.

Fluoride

Reduces risk of dental cavities.

Fluoridated water.

1.Calculate BMI
Wt in Kg/( ht in meters) squared
(bookmark on web= BMI)

20-25 =healthy
26-30 =overwt
30 += obesse

2. Lipid levels and CBC and Chem Panel

3. Begin low GI diet and 1600 cal/ day diet(see GI bookmark on web)

4.Phytosterols(2g) and  soy protein(45 mg) with 5-mthf

5. BP pulse WT  and Body comp with Fat calipers

6. consider treadmill test.

7. exercise 80 to 100 minues/ week

8. Medical Outcome Survey >50 is healthy