You’ve made it through pregnancy and childbirth -- you are a warrior! You may think you’re past the hardest part, but the often overlooked, “Fourth Trimester” can be just as challenging, or more so for some women. Most books and articles focus on pregnancy, leaving many women feeling unprepared for the post-partum period.
A recent study suggests a strong correlation between lifting weights a few times a week and weight control. The study looked into the relationship between lifting weights and waist measurement. The records of almost 12,000 mostly middle-aged participants were pulled from a previous study done between 1987 – 2005. In addition to the typical measurements of health and fitness, participants filled out a questionnaire which among other items, asked if they engaged in muscle-strengthening exercises and if they did – how often and for how long each week.
We all know a healthy diet includes an abundance of fruits and vegetables. However, vegetables are a common food aversion among women in the first trimester. It can be especially hard if you were a veggie lover before pregnancy, and now can’t even stand to look at them! It’s hard knowing you should be eating them for the nutrients, but the thought makes your stomach turn. Here are some ways to include vegetables in your diet that isn’t just a salad or plain vegetable.
You’ve made it to the final couple months of your pregnancy! Things are getting tight in there, and your appetite is likely all over the place. The little baby is taking up lots of space in your abdomen which can cause heartburn. Many moms find it difficult to eat full-sized meals since it can worsen heartburn and make you feel uncomfortably full. Aim for small, frequent meals throughout the day. Focus on quality over quantity. Foods like beans, nuts, seeds, eggs, avocado, salmon, and full-fat dairy provide a lot of nutrition in smaller volumes. Sometimes eating more in the morning and lighter in the evening can be a good strategy as well.
Yay, you made it to the second trimester! With a little luck, your nausea, fatigue, and headaches are starting to subside. You’re probably beginning to share your exciting news with family and friends, and feeling more like yourself again- with a little bump of course! During the second trimester your baby is growing rapidly, their organs will become fully developed and you’ll start to feel the baby move. If you’re feeling more energetic and less nauseous, you may feel like eating more and incorporating a wider variety of nutrient dense foods. And you may have more energy to cook!
Finding out you’re pregnant is an extremely exciting and joyful time. Fast forward a few weeks and you may be hit with nausea, fatigue, headaches, and bloating. Aside from the physical challenges, the emotional ups and downs of pregnancy can take a toll as well. A lot of women also feel lonely in the first trimester, before they share news with family and friends. Often, nausea can be the most irritating symptom in the first trimester. You will likely not be able to completely cure your nausea, but here are a few tips to help “survive” those first 12 weeks.
Can nutrition affect your mental health? According to a growing body of science, the answer appears to be yes. Several studies suggest that what we eat and drink directly affects the structure and function of our brains. The brain requires a constant source of energy and gets this through the foods we eat. The more nutrient-rich foods we consume, the better our mental health.
In our second group of favorite quick and easy meals for weeknight dinners, we bring you Cheese Burger Lettuce Wraps and Sweet Potato Fries; and Classic White Chicken Chili with Avocado Toast.
Eating healthy is the most challenging when we don’t have time and life gets in the way. It is tempting to grab takeout or fast food when you feel busy, overwhelmed, or stressed. Afterward, you may feel like you let yourself down and might even feel like giving up on your health goals. It doesn’t have to be that way. There are quick and easy recipes that can be made with ingredients we usually have on hand. Meals that can be made in an hour or less. We want to help you build a list of quick and easy meals that become your new go-to when life gets in the way. That’s why we are starting a new series called “Cook It Tonight!” We will share our favorite quick and easy meals for weeknight dinners. Try one of these, and you won’t have to spend money on takeout or feel guilty about grabbing fast food. Just open your pantry and make a quick, healthy meal that you’ll feel great about.
Success in improving your health, or achieving any goal, boils down to changing your habits. If you want to lose weight, lower your cholesterol, or stop smoking, you have to change your current habits and create new ones. There are many reasons why some people fail and others succeed, but one of the biggest causes of failure is a lack of clarity. We often have a strong desire to succeed, but feel unsure about how to proceed. This uncertainty is caused by the lack of a specific plan. Once you know exactly what steps to take, you will have the confidence to follow your plan and see the success you desire.
If the last eight months have taught us anything, it is that EVERYTHING changes during a pandemic. There are obvious things – wearing masks, no hugging or shaking hands, postponing vacations, and missing our loved ones. And unfortunately, some less obvious internal changes have been taking place as well. Among these are increased cholesterol levels, blood pressure, and anxiety.
Tuesday after Labor Day, as I picked up a prescription at the pharmacy, I got a flu shot. I typically never think about getting vaccinated before mid-October, and some years I have even skipped getting vaccinated. However, there is nothing typical about 2020. Getting an early flu vaccination is more important this year than ever. Here are three reasons why...
You’re healthy, relatively young – or still feel young – so, do you really need a primary care provider (PCP)? The answer is “Yes, you absolutely do.” With so much medical information available online, it’s tempting to visit an urgent care or Google your symptoms, but the reality is you need someone who can do more than diagnose. You need a trusted resource who will interpret, and give advice on the best medical course of action. A person who has all of your medical and family history at their fingertips. You won’t find that anywhere else besides with a primary care provider.
There is a lot of psychological complexity behind emotional eating or stress eating. One way experts try to analyze human behavior is with the stimulus and response theory. We can be in the middle of a work project, get interrupted by a trigger such as an urge to use the restroom, so we stop the project and go. Stimulus and response. Or a trigger of thirst can make us stop and grab a cup of water. These stimulus and response cues can be pretty straight forward until we get to hunger.
Take Control registered dietitian and health coach Linda Hogg shared her recipe for what she calls "The Quickest Dinner Ever!" This is her go-to recipe when she needs a quick, healthy, and delicious meal for the entire family. Keeping cooked chicken breast on hand makes this meal easy and fast. Each person in the family can customize their tortilla with their favorite toppings.
The outbreak of COVID-19 in the U.S. has created a whirlwind of rumor, fear, hoarding behavior, and hearsay that can be distracting from the truly beneficial steps you can take to prepare yourself and your family during the outbreak. Straight-forward action is the best way to navigate the uncertainty. Here are five things you can do to start preparing for Corona Virus.
If your wellness results show elevated blood pressure (hypertension or prehypertension), now is the time to take action. For the majority of people, high blood pressure tends to develop gradually over many years. And in most cases, there are usually no symptoms. Because there are often no symptoms, its often easy to think you can delay treatment. At Take Control, we treat each person with high blood pressure individually. We create a health plan that fits your unique situation. We’ve put together the following list of strategies and lifestyle changes that can improve your blood pressure.
Your lab results come back, and as you look them over you notice an elevation of your hemoglobin A1c. If your A1c is between 5.7 and 6.4%, now is the time to take action.
Clint Eastwood’s quest for buried gold in the movie “The Good, the Bad, and the Ugly” was a brutal journey with many barriers. There may be some days where you feel like your journey toward health goals is an internal Civil War. Often there is a battle between the bad habits we are trying to break and the good habits we are trying to create. Habits are the mindless routines that we build into our days. They become so repetitive that we can do them without thinking. These habits often develop over the course of your lifetime, and have been done so many times that they are automatic and you can’t remember how or when they even developed. The question is: are they the GOOD, the BAD or the UGLY?
I’m not a fan of clichés. And the healthcare world uses them a lot. One of the most recent being “Meeting You Where You’re At.” Take Control is guilty of this, and I’ve heard the phrase at many staff meetings. I cringe every time I hear it. Don’t tell the boss. Find out how an Episode of Queer Eye changed my mind about this cliché.
Spring is a time of renewal, which makes it the perfect time to start or re-energize your exercise or activity routine. If you’ve been hibernating all winter, it’s time to get outside, stretch your legs, and get active again. Exercise helps your body, mind, and soul, so take some time to make a plan to get started.
There are many ways to quit using nicotine, but people who work with Take Control health coaches have a greater chance of success. Over the past two years, 91% of the people we've worked with have quit using nicotine. We'd love to help you become nicotine-free and achieve the health goals you desire.
From hundreds of coaching sessions over the years, our exercise specialists have compiled their "Top 10" tips for success in your fitness goals. Here they are!
Announcing Take Control's new logo, website, and messaging! The Take Control team is proud to announce the unveiling of our new logo, a redesigned website, and messaging that better reflects the evolution of our brand, the impacts of our services, and - most importantly - the values that drive our mission.
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.
It’s that time of year again, when we transition from summer into fall. Cooler temperatures and variable weather conditions can cause problems with your summer exercise routine. Stay on track by planning for a smooth shift from warm walks in shorts and t-shirts, to walking or running in cooler air and precipitation-covered terrain.
Eating healthy when traveling can be difficult for everyone. There are often unknowns and last minute changes, and we end up making poor choices based on limited options or being in a rush. The best way to avoid those pitfalls is to plan ahead. Planning your travel food can keep you from eating junk food, save you money, and will make travel more convenient.
Do you have good or bad posture? As you are reading this, how is your posture right now? Are you sitting upright with both feet planted on the floor? Are you slouching your back? Is your neck tense and the shoulder raised, or even slightly rounded forward? If you’re sitting, are your legs crossed? If you’re standing at your desk, is all your weight on one leg or both?