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The purpose of this newsletter is provide accurate and up-to-date information related to your parenting years. You may wish to use this information to investigate and research topics in greater depth before making important decisions regarding your childbirthing and childrearing choices. It is important to note that this information may not be applicable to every situation or circumstance. This information is not a substitute for the advice provided by your health care provider, physician or other qualified medical professionals. Always seek the advice of a physician or other qualified medical professional for any questions regarding a medical condition. The basic philosophy behind this newsletter is, 'knowledge is power'.

May 2007 - Pregnancy & Family Fitness, Health & Wellness Newsletter

HAPPY MOTHER'S DAY! May 13, 2007

General Parenting News
Deepak Chopra's Six Principles to live by:

1. De-clutter
2. Don't buy anything until you let go of something else.
3. Nourish your body instead of filling it.
4. If you spend money, do it in a way that helps the environment.
5. Make sure you give enough gifts – tangible and intangible – to your family and friends.
6. Do something that isn't profit motivated.

Spring Cleaning
Clean our your medicine cabinets. Check the expiry date on all pill bottles and antibiotics. Old and unused prescription and over-the-counter medications are toxic, including cough medication, pain killers, birth control pills…Do not throw any medication in the garbage because garbage goes to a landfill site where medications will leach into the soil or water harming animals and the local environment. Dispose of all medication in a responsible way by taking everything to your local pharmacy. Many pharmacies have a take-back program where they hire companies to incinerate returned and expired drugs. Or, drop off medications in the original containers at a City Household Hazardous Waste Depot www.toronto.ca/hhw

Pregnancy News You Can Use
Pregnancy Fit Tip: Protect your lower back with good posture
Standing:

1. Stand tall
2. Stand with feet hip width apart
3. Spread your weight evenly across your feet
4. Stack your joints: hips over knees, knees over ankles
5. Roll shoulders up and back, shoulder blades sliding down
6. Turn your feet parallel
7. Micro bend your knees to release your lower back

Sitting:

1. Sit tall
2. Keep knees level with hips
3. Back of knees should clear the chair
4. Feet touch the floor from heel to toes
5. Avoid crossing your legs or knees
6. To write or type bend from the hips not your shoulders
7. For long sitting periods place feet on a raised object to decrease lower back stress

Lying:

1. Do not lie on your stomach
2. Lie on one side with one knee pulled up
3. Use a pillow to support your neck
4. Consider a body pillow to support your neck and for use between your thighs to align your pelvis and reduce lower back stress

Mom & Baby News You Can Use
Five steps toward a good night's rest:

1. Keep a regular sleep schedule
2. Exercise daily
3. Don't eat or drink too much close to bedtime.
4. Use your bed for sleep and sex only.
5. Get out of bed if you can't fall asleep.

Source: National Sleep Foundation

Postpartum Fit Tips:
After a vaginal birth follow this exercise guideline:

1. Do pelvic floor exercises from day one
2. Walk around the block as soon as you feel comfortable
3. Do yoga at 2 weeks with your health care provider's permission
4. Do abs exercises at 2 weeks with health care provider's permission
5. Lift weights at 2 weeks with health care provider's permission
6. Jog at 3-4 weeks
7. Ride a bike - wait for health care provider's approval
8. Do low-impact aerobics 4-6 weeks with health care provider approval
9. Use the stair-climber at 6 weeks
10. Run a 5K at 6-8 weeks

After a C-section birth follow this exercise guideline.

1. Do pelvic floor exercises from day one
2. Walk around the block as soon as you feel comfortable
3. Do yoga at 4-6 weeks with your health care provider's permission
4. Do abs exercises at 6 weeks with health care provider's permission
5. Lift weights at 6 weeks with health care provider's permission
6. Jog at 10-12 weeks
7. Ride a bike at 10-12 weeks
8. Do low-impact aerobics 4-6 weeks with health care provider approval
9. Use the stair-climber at 8-12 weeks
10. Run a 5K at 12-16 weeks

Health Tip
Spring Lawn Care
Keep your baby/toddler/children away from lawns where pesticides have been used for weed control. Studies show pesticide exposure has been linked to serious health issues.

Visit the Sierra Club of Canada's website sierraclub.ca for easy-to-manage tips on growing a safe and presentable lawn. Under 'Program Areas' click on 'Health and Environment', click on 'Pesticides' and check the '10 steps to non-Toxic Lawn Care'.

Environment Tip
Canadians take home more than 55 million shopping bags each week. Plastic bags are made with petroleum – imagine how much we can reduce our reliance on 'petroleum' by using cotton bags instead of plastic. Plastic bags harm the environment, clog waterways, are not biodegradable, fill landfill sites, look ugly when they decorate trees.

Gillian Deacon's book called Green Tips (How to Save Money and the Planet) suggests choosing products that have no packaging, avoid excess packaging and look for less-packaged options. Choose products in refillable and reusable containers. Buy in bulk. Bring your own cotton grocery bags.

Family Nutrition
The more you buy locally grown organic fruits and vegetables the more pressure you put on conventional growers to change their growing methods and pesticide use. By forcing conventional growers to improve the quality and integrity of our food supply we will improve the health of our families and our environment.

Local Organic Farmers' Markets

-The Dufferin Grove Farmer's Market –Thursdays 3pm-7pm (year round)
- Riverdale Farmers' Market - Tuesday -3pm-7pm (May 8-October 30)
- High Park Market Friday-Sunday – 10am-6pm (May-October)

New Markets for 2007

- Trinity Bellwoods Farmers' Market Tuesday- 3pm-7pm (June 7-October)
- Withrow Park Farmers’ Market Saturday - 9am-1pm, May 26-October

Baby Nutrition
Top 10 reasons to feed our baby organic by Dr. Joey Shulman

1.  Reduces your infant's exposure to harmful herbicides and pesticides.
2. Protects your child's developing immune system.
3. Improves the quality of your baby's nutrition.
4. Provides your baby with better tasting food.
5. Helps protect your baby against the onset of future illness.
6. Reduces the amount of harmful residue found in the meat your baby eats.
7. Decreases soil erosion, thereby enhancing the nutrients in your baby's food.
8. Ensures your baby is receiving the highest standard of food since organic certification is strictly monitored.
9. Protects our waters through use of natural ingredients in the soil.
10. Protects the environment for the next generation.

Recipe of the Month
Salmon, spinach & mushroom casserole
Ingredients (organic where possible):

1 bunch	fresh spinach
1	large onion, chopped
1-Cup	crimini mushrooms sliced
1 Tbsp.	sunflower seeds
1 Can	wild salmon, drained
1/2 tsp	olive oil
2 Tbsp	butter
2 Tbsp	whole-wheat all-purpose flour
1 Cup	vegetable broth
2 Tbsp	green onion, chopped
	pepper, freshly ground to taste

Topping:

2 Tbsp	fresh brown bread crumbs
2 Tbsp	Parmesan cheese, freshly grated
1 Tbsp	chopped fresh parsley

Method

Remove stems from spinach, wash thoroughly & steam spinach until wilted; drain Tip-wrap spinach in paper towel to squeeze out excess moisture. Chop coarsely and spread in 8-inch pan.

Sauté onions in olive oil and spread over spinach. Sauté mushrooms in olive oil and spread over spinach. Sprinkle with sunflower seeds.

In a small saucepan melt butter over medium heat; slowly stir in flour. Whisk in vegetable broth slowly until mixture is smooth and thickened. Stir in green onion; season with pepper to taste. Flake salmon and stir gently into sauce. Spread mixture over spinach, onions, mushrooms & sunflower seeds.

Bake in 400 F oven for 15 minutes. Brown top under broiler for 2 minutes (optional).

Serve over whole-wheat noodles, with a salad.
Serves 4. 

Your Turn

1. We are looking for quotable quotes about your Baby & Me Fitness experience -- what the classes have meant to you or how they have had an impact on your life.

2. We are collecting positive birth stories for our Birth Stories website page.

3. For our Matching Mothers Network website page, we are seeking women who would like to share their  pregnancy, birth, breast-feeding or parenting experiences which may in turn support, help and benefit another woman who may be experiencing a similar situation.

If you find this monthly newsletter informative and helpful please let us know at info@babyandmefitness.com.  

Keep healthy, keep safe, keep happy!

Skylar Hill-Jackson
BABY & ME FITNESS