In This Issue
Eat This, Not That: Healthy Thanksgiving Swaps
5 Tips to Make This Your Healthiest Fall Yet
Signs of Diabetes in Women
Is Caffeine Safe During Pregnancy?
Could the Pill Be Making You Depressed?

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Eat This, Not That:
Healthy Thanksgiving Day Swaps swaps

The average weight gain over the holiday season can be much as eight pounds! That's pretty scary. Here are some healthier eating options that will leave you feeling less guilty and a little bit lighter during the holidays. Make healthy choices this thanksgiving to avoid holiday weight gain.

Turkey- White Meat vs. Dark Meat Choose white meat! Per 3 ounces, opting for the "white" turkey breast over the "dark" meat will save you about 50 calories and 4 grams of fat. Avoid the skin! This is where many fatty deposits are located.

Sauces: Cranberry Sauce vs. Gravy
Opt for the cranberry sauce. Try and use the cranberry sauce over the gravy. If you are doing the gravy, try and keep it to about a tablespoon. Don't submerge your turkey in the gravy.

Mashed Potatoes vs. Sweet Potatoes
Choose sweet potatoes. Mashed potatoes tend to be much higher in fat in comparison to sweet potatoes. This is due to the added milk and butter. Sweet potatoes are also more nutrient dense.

Wine vs. Eggnog
One cup of alcoholic eggnog has approximately 515 calories! A 4 oz. glass of wine has about 100 claories. You don't have to be a mathematician to figure out which option will save you more calories.

Pumpkin vs.Pecan
Both taste great but which one will save calories? In this pie battle, pumpkin wins. Pecan pie is significantly higher in both fat and overall calories in comparison to pumpkin pie. Pecan pie also contains a higher amount of sugar.
Thanksgiving comes once a year. It's perfectly normal to indulge and eat a little bit of everything. Go ahead and indulge but be cautious with the amount of food you are filling up on your plate.


 5 Tips to Make This Your Healthiest Fall Yetfall 

Don't be discouraged by the colder temps and shorter amounts of daylight. If you're accustomed to waiting until New Year's to re-energize your workout goals, it's time for a new tradition. Use this time to really look and feel your best this holiday season. It only takes a few small tweaks to your diet and fitness habits to get you well on your way.  Here are 5 tips to get you started:

Tip #1: Eat in-season produce. In addition to its optimal flavor and being more affordable, in-season produce is in its ideal environment and will be in top form nutritionally. And by choosing seasonal foods, you will likely get a cleaner food because fewer pesticides are needed. Some nourishing seasonal foods to add to your meal menu this fall? Acorn squash, pears, Brussels sprouts, pomegranate and pumpkin.

Tip #2: Pick a challenge to finish by the end of 2016. Whether it be training for a local 5k Turkey Trot or committing to a 30-day workout challenge, setting a goal will spark your momentum. The same holds true for your diet. Create a "nutrition challenge" for yourself that eliminates refined carbs for a month. With fall being the start of the holiday season, this is the most important time to clean up your diet so you'll have more control during the holidays.

Tip #3: Make time to de-stress. Don't reserve time to de-stress only when stress becomes too overwhelming. Be proactive about it. Try doing something daily that helps you unwind, such as a bath with Epsom salts and a few drops of lavender or taking 10 minutes to meditate. Also think ahead to this season's stressful situations and start devising a game plan to make them more manageable. If family drama is eating away at you, address it before the holidays to make the time spent together enjoyable and stress-free.

Tip #4: Wait 20 minutes. Since the body tends to go into "hibernation" mode in the fall, practicing mindful eating becomes essential if you want to fend off weight gain. Start by waiting 20 minutes before going back for seconds because that's how long it takes for your stomach to signal your brain that it's full. If you're still hungry after 20 minutes, start with a second helping of vegetables first.

Tip #5: Hydrate more. Hydration might be a common tip for summer health, but it's equally important in the fall as your skin becomes drier. Try hydrating your skin "from the inside out" with eight glasses of water, plus one glass of fresh coconut water. Additionally, eat hydrating foods that are loaded with good fats, such as wild salmon or coconut, olive and avocado oils. And don't forget about other areas that are prone to dryness, such as hair and nails.

Source: Livestrong

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November 2016  

Happy Thanksgiving!

As advocates of women's health, we always try to emphasize the importance for women to check their body condition regularly and maintain a healthy weight.  With November being National Diabetes Awareness Month, that message bears repeating.  According to the American Diabetes Association, 12.6 million, or 10.8% of all women aged 20 years or older have diabetes.  

In the U.S., there are 7 million people walking around undiagnosed.  Another 79 million Americans have prediabetes and are at risk for developing type 2 diabetes.  Don't like these numbers? We don't either.  By knowing the Signs of Diabetes in Women, you can help prevent from being part of those statistics and be able to live a life free of diabetes.

With it starting to get darker earlier, you may be feeling more tired than usual.  That is why some women, particularly moms-to-be, find themselves depending more and more on caffeine to get through the day.  But is caffeine safe to use when you're pregnant? Here's what moms-to-be need to know before reaching for that next cup of coffee.  

Millions of women around the world rely on hormonal contraceptives to prevent unwanted pregnancies. Hormonal contraceptives take the form of pills, coils and implants. Can Taking the Pill Make You Depressed? A new study says YES. Read more about the link between the pill and depression by clicking here.

The start of a new season serves as a wonderful opportunity to reinvigorate your health goals. So instead of dwelling on the shorter days and colder temperatures, use fall to get yourself in tip-top shape, especially before the holiday season. It only takes a few small tweaks to your diet and fitness habits to get you well on your way. Take a look at these five changes that will make this fall the healthiest one you've ever had.

Let's face it...this time of year can be a dieters worst nightmare. Turkey, stuffing and pies, oh my! Emotions run high, sleep runs low and too many temptations make it easy to over-indulge. As the saying goes, the best offense is a good defense. We're here to help you with this dilemma and you'll see that Thanksgiving can be about "giving" and not "giving up." Check out these healthy Thanksgiving swaps so can have a guilt-free Turkey Day.
With warm regards,
The Practitioners and Staff of Lawrence OB/GYN  
Signs of Diabetes in Women diabetes 
Women are just as likely to develop diabetes as men. In addition, they have their own type of diabetes: gestational diabetes is specific to pregnant women only. The signs and symptoms of the three types of diabetes women may develop are similar, and may appear at various stages throughout the disease. Being aware of the signs can not only help diagnose diabetes in women but can help avoid potentially serious complications of the disease.
Excessive Thirst
Diabetic ketoacidosis is responsible for a number of diabetes symptoms, the first of which is excessive thirst. Excessive thirst associated with diabetes is not the same as just being thirsty. Rather, you may feel your thirst is insatiable. No matter how much water or other liquids you drink, you may still feel parched.
Diabetic ketoacidosis can also lead to unusual levels of fatigue. This type of fatigue is more than just a feeling of tiredness. Rather, you may feel like you can barely keep your eyes open. Fatigue associated with diabetes may also leave you feeling weak, and make movement and activity difficult.
Unusual Weight Loss
Women with type 1 diabetes, sometimes referred to as juvenile diabetes, lose the ability to make enough insulin for proper breakdown of food. Without this ability, little sugar is absorbed into the bloodstream and weight loss can follow.
Unusual Weight Gain
During pregnancy, the body's need for insulin may increase beyond what it can produce. While this is not often discovered until the second or third trimester, rapid or excessive weight gain beyond what is expected during pregnancy can be an indicator of gestational diabetes.
Urinary Frequency
Diabetes may also affect how efficiently the kidneys function. Urinary frequency that is unusual can be an indicator of too much glucose in the bloodstream. This can occur when insulin levels are not sufficient to break glucose down for absorption.
Visual Problems
Too much unabsorbed glucose in the bloodstream can also affect how efficiently the eyes function. Because of this, visual problems (such as blurred vision) are a common symptom of diabetes in women.
Decreased Sensation in Hands and Feet
A common complication of diabetes, and potential warning sign, is decreased sensation in the hands and feet. Some women may even experience diabetic neuropathy, or pain, in their hands and feet. Diabetes can cause nerve damage, often in the extremities, which can impair sensation or lead to nerve pain.
Non-Healing Wounds
Another complication of decreased sensation in the hands and feet is the tendency to overlook wounds. It is possible to step on a sharp object and not notice, which can lead to wounds and ulcers. Because circulation is often less efficient in women with diabetes, wounds take more time to heal. If you notice you have a slow or non-healing wound, especially on your legs or feet, it may be a sign of diabetes.
Positive Blood Glucose Test
Some women with diabetes have no symptoms at all, and may only be diagnosed with a blood glucose test. While this is not performed routinely, women with risk factors for diabetes are strongly encouraged to get tested regularly. This includes women with high blood pressure, women who are obese, women with a family history of diabetes and women with high cholesterol.
Source: Livestrong
Is Caffeine Safe During Pregnancy?caffeine
For the pregnant woman who loves her tea, coffee, or chocolate, these mixed signals can be even more distressing. At the moment the best impartial advice takes all these caffeine conclusions with a grain of moderation. The March of Dimes, while acknowledging that no one really knows whether caffeine, even in moderate amounts, is detrimental to pregnancy or not, suggests a safe level of caffeine to be no more than 300 milligrams a day or less, or about two cups of coffee.

Finding Hidden Caffeine
Caffeine is present in other drinks besides the obvious coffee, soda, and tea. It also can be found in supplements and in some foods you might not think of as being a source of caffeine.  The best way to be sure is to read labels.  And don't just look for the word "caffeine" on that label. Some drinks and supplements may be marketed as "all natural" or "caffeine free" but can contain the additive guarana, which has the same stimulating effects as caffeine and should be avoided during pregnancy. Caffeine also shows up in herbal products and over-the-counter drugs, including some headache, cold, and allergy remedies.

Also, never assume something doesn't have caffeine just because it isn't a known source. Caffeine can be found in some products that are traditionally considered caffeine free. For example, orange soda is generally caffeine free, but one popular brand contains 42 milligrams -that's more than some dark colas. Have that with your two cups of coffee (approximately 280 milligrams) and 1 ounce of chocolate (approximately 10 milligrams) and you're well over your limit. So be sure to read all labels.

Here are a couple of other surprises: 
  • Ice Cream: Caffeine is a given in actual coffee, but one serving of many coffee-flavored ice creams and frozen yogurts can contain more caffeine than a soda. Make sure to look for caffeine in the ingredients list.
  • Water: Not plain old water, but any water that is flavored or labeled "vitamin" water may contain caffeine. Some brands give you a blast of caffeine equal to or greater than a cup of coffee. In addition, these drinks often contain other additives and supplements that are not known to be safe for consumption during pregnancy.
  • Energy Drinks: If you're low on energy, try a nap instead of one of these. They contain a high concentration of caffeine as well as supplements not considered safe for pregnant women. Guarana is often found in the ingredients for these products along with caffeine - a double whammy.
  • Pain Relievers: Some medicines used for headache relief contain rather large amounts of caffeine. Switch to ibuprofen or acetaminophen for a caffeine-free alternative. Of course, no supplement or medication, regardless of its ingredients, should be taken without your doctor's approval.
If you do decide to give up caffeine altogether, do so gradually by eliminating one serving per day. This will help ease the inevitable withdrawal symptoms and make it easier to quit.

Source: BabyZone
Could the Pill Be Making You Depressed?depressed 
The Pill has many benefits: It prevents pregnancy, helps ease PMS symptoms, and can even give you clearer skin. But a new study indicates that there may be a link between hormonal contraception methods-like the Pill-and depression.

According to the research, which was published in the Journal of the American Medical Association Psychiatry just last month, the use of hormonal contraception-especially among adolescents-was associated with the subsequent use of antidepressants.

Here's the deal: The study looked at more than one million women between the ages of 15 and 34 who were using some form of birth control and followed their health outcomes for 13 years. Overall, they found that women using hormonal birth control methods (including the Pill, hormonal IUDs, vaginal rings, and hormonal patches) were more likely to be on antidepressants and have a depression diagnosis by the end of the study compared to women who opted for non-hormonal options of birth control (condoms, diaphragms, or the copper IUD).

So should you be worried? Well, it's important to note that this link is just a correlation-it doesn't mean that the Pill or other forms of hormonal BC cause depression. But considering how many women were involved in the study, it's something doctors should pay close attention to.

Still, that doesn't necessarily mean it's time to ditch your go-to birth control method. The number-one thing is that you need to have a very frank conversation with your doctor to make sure that they're aware of this link. If you're on the Pill, you should be looking for things like changes in mood and signs of depression like sleep changes and lack of energy and appetite.

Secondly, if you have a history of depression or anxiety (either personally or in your family), your doctor needs to be aware of that. If you're already at an elevated risk for depression, there may be a better option than hormonal birth control. That dialogue with your doctor should stay open, especially if you're a first time user.

Whenever you start a new birth control method, you should schedule a follow up with your doc within a few weeks just to make sure your body is responding well. If you start to see any symptoms of depression, you need to go to your doctor and discuss options.

The bottom line: More than anything, these findings stress the need for communication between you and your OB/GYN. Make sure you're checking in regularly about your physical and mental health.

Source: Women's Health 
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