When you’re a mom, one of the biggest challenges is lack of time. When you don’t have time for the things you have to do, often the last thing you’re going to make time for is exercise. But the benefits of even small amounts of exercise can help in every aspect of your life. Sometimes just re-framing your mindset about how and when you can fit in exercise can help you realize it is possible to squeeze it in, and enjoy the benefits it provides.
The holiday gift-giving season is here! We at Take Control are here to help you learn skills, habits, and find the tools to be the best version of yourself. Our Team works hard to take our own health and fitness and this year we are sharing some of our favorite things that we have bought and liked. Use our Take Control Gift Guide to help you give the gift of health and fitness this year.
Choline, an essential nutrient during pregnancy and postpartum is often missed by so many supplement companies. This is likely due to its bulky nature (making it difficult to fit into a prenatal) and the fact that supplement companies are just not up to date on the latest research. Most diets are lacking in adequate amounts of this essential nutrient (especially vegan and vegetarian diets). Choline is technically a B vitamin. However, its discovery occurred much later than the original B vitamins, which is why it doesn’t have the numeric name. Choline is important for infant brain, spinal cord development and memory. In addition, it assists with the immune function of both mother and baby, is important for placental function, and research suggests it may help prevent preeclampsia. The recommended amount for pregnancy is 450 mg daily and during lactation the needs jump to 550 mg daily.
The days are getting shorter, and the weather will be cooling down. The end of summer can be a busy time, especially for those with kiddos heading back to school. There are patio sets to put away, school supplies to buy, and getting out for those last summer adventures. No matter your age, the end of Summer often feels a bit chaotic, and it comes fast! As we head into the autumn season of pumpkin spice everything and crunchy leaves next month, why not welcome it with open arms for a fresh start? This is a great time to start or renew, healthy habits, double-down on your goals and get organized.
This quick video blog gives great tips on creating healthy, balanced meals that are quick to make and the whole family will enjoy. Katie covers alternative ingredients for recipes like Chicken Parmesean that up the nutritional value and keep calorie counts lower.
As we enter the summer months, it’s a great time to start something new in your fitness journey, or make adjustments that will ensure your continued success. New ideas and strategies help invigorate your motivation and prevent boredom. Hot weather or smoky air can derail things, so it’s helpful to look at your plan and switch things up.
Being a new parent can bring a roller coaster of emotions. At times, finding calm among the chaos is challenging. You may feel completely disconnected from your old life -- yearning to reconnect and find a small piece of the old you. If you’ve felt this way, you are not alone! Parenthood is a new journey that encompasses the old and the new you. You don’t have to say goodbye to the old you; instead, to maintain your identity the key is to incorporate the old you as a new rhythm.
A new baby is an exciting and busy time in life – the beauty and thrill of bonding love, first smiles, first laughs, and nurturing care. Exciting at first, new parents soon learn how challenging the first year can be. Sleepless nights, countless diaper changes, and an endless feeding schedule can be exhausting and overwhelming.Whether you have one or more very small children, it’s usually hard on a relationship. The transition from a couple to a family is a big transition. Who has time for date night? Nevertheless, the family dynamic will be stronger and long-lasting if couples make an effort to communicate and stay lovingly connected.
Do you find yourself frequenting the kitchen more often, skipping meals, or eating while watching TV? Afterwards feeling full, frustrated, maybe even somewhat hopeless? You are not alone. We are all going through a very unusual, stressful time. Overeating and snacking may be filling a void of boredom or other emotions. There are many factors that lead to over indulging. Whatever your reason is, there are solutions.
Strive for Five is a 40-minute course that focuses on developing five new habits: getting adequate hydration, adding a healthy food to your day, moving more, a daily gratitude or stress reliever, and sleeping better. Five things that are super important for all of us right now! The mini course was recorded April 3, 2020.
Pregnancy is a funny thing; one minute you are craving chocolate ice cream, the next minute you can’t stand the smell of it. This is true especially during the first trimester where multiple episodes of fatigue, heartburn, nausea, food aversions, and cravings can occur. Many women in their first trimester experience morning sickness, which can make it significantly more difficult to eat. Although there is no simple answer to combat this, there are a few strategies that may help alleviate symptoms.
It takes a lot of energy to raise a toddler! They are always on the move, learning, very curious,and need a lot of redirection and soothing. Being a mom is challenging, so it is essential to find ways to unwind, manage stress, and re-charge. Juggling work, kids, and other obligations can take its toll. Self-care is integral to prevent exhaustion and burn-out. Keeping all those balls in the air is demanding and leaves very little time for moms to rest, relax, and have downtime. Here are a few tips to try to set aside a few minutes each day for you.
If you're feeling anxious, overwhelmed, stressed, nervous, or drained it is time to rest your mind. Meditation has become popular for good reason - it's been scientifically validated to improve both physical and psychological health in hundreds of ways. But you don't have to be a guru, yogi, or spend hours meditating to benefit from meditation techniques. All you need to do is know how to breathe. And the good news is that you were born knowing how!
When you’re in an emotionally stressful situation it’s hard to think about going to counseling because you don’t believe you have time for it. Not only that, but the system is not very easy to navigate. Since it’s a service you don’t often utilize, if at all, you may not even know where to begin to schedule an appointment. There have been times when I have a cold, and I know cold medicine will make me feel better, but just going to the store to get it feels overwhelming. Getting health care for emotional stress can be like that, only even more overwhelming. But the benefits of getting care will be more than worth it if you can overcome the hurdle and get started.
When you’re trying to eat healthy, meal planning is probably the most important activity you can do to achieve success. Planning is bothersome, and can feel overwhelming. When you’re busy with work, family, and obligations it seems there is no time to do one more thing. It’s like packing for a trip – how will you know what you will want to wear? With meals, how will you know what you will feel like eating on Wednesday? Planning is an activity that is hard to get started, but after you’ve completed it, it feels great. Just like accomplishing any goal – when you set your mind on success, the tedious steps to get there can be enjoyable.
1.5 million people will be diagnosed with diabetes this year. If you’re one of them, you may be overwhelmed, shocked, and worried. It may be hard to accept, and you may be tempted to ignore it or delay seeking treatment. But early treatment is one of the best ways to “take control” of diabetes. Our company name stems from this very fact. The sooner you address the disease, the less severe it will become, and the less long-term risks you’ll face.
Do you ever feel like you’re constantly feeding your toddler and somehow never have time to eat yourself? Or you end up eating food you prepared for the kids, but they didn't eat it? Why not make something you would enjoy, whether they eat it or not. Try one of these easy toddler-approved snacks that are great for adults too!
Everyone deals with stress. For some people, it’s daily – people with anxiety, depression, or high-stress lives. For others it can come occasionally with life changes or random stressful situations. Whether we realize it or not, we cope with stress in some way or another. Many times we choose unhealthy coping mechanisms such as eating, drinking, smoking, or zoning out on our television or phone. Stress is one of the main road blocks to a healthy lifestyle. When we’re working hard to lose weight, exercise, eat healthier, and reduce our blood pressure, stress will pop up and be one of the first things to derail us. In order to take control of stress before it derails you, the first step is to realize when you have stress, and the second step is to choose a healthy coping mechanism.
After having my son, I fell into a cooking funk, even as a dietitian! I had the tools, but the motivation and desire had diminished. In addition, I live in a rural setting, which makes grocery shopping even more daunting. Hoping to spark my cooking interest again, I decided to try a couple of different home delivery meal kits.
Diet and exercise are often the first two things people look at when trying to improve their health. But sleep quality can be an overlooked issue that can sabotage your efforts in those areas. Science has linked long term sleep deprivation to weight gain, high blood pressure, pre-diabetes, weaker immunity, risk of heart disease and more.
During pregnancy, exercise is a great way to reduce back pain, prevent gestational diabetes, increase energy, improve your mood, help you sleep better, and improve your ability to cope with labor. Whether you’re pregnant for the first time, or looking for new inspiration in your subsequent pregnancies, we’ve put together our coach’s favorite resources for fitness inspiration to help power you through your pregnancy!
Fermented foods are all the buzz lately. Even though they’ve been around since ancient times, their popularity in the U.S. has been increasing in recent years. They’ve been popular in Asian countries for centuries. They are becoming popular because of new studies surrounding gut health, the gut biome, and digestion. Researchers are beginning to link the bacteria in our intestines to health conditions, including obesity, our immune system, mental health, skin conditions, and cancer. The focus on improving gut health has led to the popularity of fermented foods. Fermented foods to consider include: kefir, sauerkraut, tempeh, cheese, kombucha, miso, kimchi, salami, yogurt, sourdough bread, and olives. Sauerkraut, cheese, salami, yogurt, and sourdough are probably familiar to you, so following is an explanation of the other foods, and how to try them.
I talk to many people who struggle with gaining a healthy work/life balance. They often say that it seems like a near impossible task. So many people feel the daunting struggle of managing everyday life, and work. Work takes up a good portion of our day, and at times it can feel like nothing is left for all of life’s joys and obstacles. We become accustomed to living in this turbulent chaos, ignoring and not listening to our bodies. Achieving balance is easier said than done, but it is the key to managing stress. A healthy work/life balance can be an attainable goal.
Spring sunshine and warm weather often bring about spring cleaning, and your pantry or food cupboard is a great place to start. Pantry cleaning is helpful to identify outdated food and expired condiments. Expired doesn’t always mean bad, we’ll provide some guidance on that. If you have food that is sitting in in the back of your pantry, it will likely remain unused unless you bring it to the forefront, or remove it. Over time, unused food will lead to clutter and food waste. Spring cleaning your pantry is a great way to review your inventory, and a clean pantry makes better use of available space, reduces stress, and helps you keep it stocked with great ingredients!
“Meal prep” is the process of planning and preparing meals in advance. It is an excellent way to save time, money, and effort while accomplishing your healthy eating goals by preparing nutritious meals ahead of time. To start doing meal prep, it is important to find a realistic method that works for you, in terms of your goals and schedule. There is no one size fits-all approach! Some people prefer to set aside a chunk of time on one day to prep for the week, while others prefer to prep a small amount each night for the next day.
Our culture can be very alcohol-centric, each season, occasion, and event seem to include drinking. You’ve made the commitment to yourself to get healthy, and reducing alcohol intake can play a large role in that success. Can you drink alcohol and still hit your goals? The answer is yes, but with some strategies.
Flax and chia seeds have become popular over the last several years. You may have seen products like chia seed pudding or flax-infused baked goods popping up on the internet or social media. What is all the hype behind these two little seeds? Is one better than the other? We’ve put together some basic information about these seeds, and compared them for nutritional value, research, and health benefits.
Starting or maintaining a successful exercise habit can be difficult, but many people overlook the role that activewear can have in that success. Choosing the right pair of shoes one of the most important aspects of a successful and enjoyable exercise routine.
Most women are given the green light to exercise at their six week post-partum checkup. What most new moms don’t realize, is that it’s not okay to jump back into their pre-pregnancy fitness routine.
Welcome to autumn! Anytime the seasons change, it’s important to consciously adjust your exercise routine to stay on track. Schedules change, goals change, and an assortment of activities flood our lifestyles with deadlines and things to do. This year, plan ahead and embrace the season change as a built-in opportunity to rethink how you successfully transition from summer into fall. Here are some tips to help make your adjustment:
Have you ever noticed how easy it is to set an exercise goal, stick with it for a few weeks, and then next thing you know you are off track and not following through? Use these simple tricks to help you stick with it:
Sometimes in the midst of transitioning to your role as a new mom, you can feel like you’re losing your pre-baby identity.
Some people are delighted and excited about the holiday season, and some feel pressure and a bit of dread with the work to be done to prepare for the holidays. Wherever you fall on the scale, most of us are susceptible to holiday stress. Here are some practical strategies that can help keep you from being overwhelmed this season.
We just celebrated Thanksgiving, and for me that signals the start of what I refer to as “The Season of Eating.” From Thanksgiving clear through Easter there is at least one big eating opportunity each month: Thanksgiving, Christmas, New Years, the Super Bowl, Valentines, St. Patrick’s Day, and Easter.