Baby on Board

Written by Kacy. Posted in Blog.

Wow! It's been way too long since we posted a blog.  With Stacy chasing her 10 month old and me being pregnant with my first baby we are both feeling the effects.   I'm sure many of you know what we are going through.  I want to try to get back in the swing since energy levels are starting to increase.  Today's post has to do with pregnancy recommendations and how Stacy and I both used Intuitive Eating during this time.  In the weeks to come you will continue to see how Intuitive Eating relates to things in our lives.

I am 23 weeks pregnant (about 6 months for those who aren't used to the weeks).  Of course with most pregnancies I've had the nausea, tiredness, etc but do consider myself very lucky that it has all been mild.

Stacy and I see pregnant women all the time.  We try to give basic advice that will help them through pregnancy.  This of course, includes things such as having small, frequent meals and snacks, increasing foods with fiber (fruits, vegetables, whole grains, nuts and beans), getting physical activity, watching caffeine, food safety and of course the dreaded discussion of weight gain. 

Weight gain recommendations in pregnancy are based on a person's pre-pregnancy BMI.  Here is an outline of recommended weight gain in pregnancy.

If you are:          You should gain:         

Less than 18.5    28-40 pounds

18.5- 24.9          25-35 pounds

25- 29.9             15-25 pounds

30 or greater       11-20 pounds

Of course if you are expecting multiples, the recommendations will be greater and one should discuss with health care provider and/or Registered Dietitan.

We give this info out because so many new moms don't know what is expected.  If the weight gain seems too fast or too slow we encourage them to follow up with us so we can discuss in more detail.

We encourage expecting moms to eat the same and continue to use the principles of Intuitive Eating, especially when it comes to listening to hunger and fullness.  Pregnancy is not an excuse to "eat for two" but your appetite can increase and that's okay.  Listen and respect your body and everything will even out.

I'm not going to lie, in the beginning, the thought of my typical snack of an apple and almonds made me feel nauseas- so I resorted to peanut butter and crackers and some days it was good ole Doritos.  Now that I'm feeling better I'm excited to eat fruit and vegetables again and they have been so satisfying. 

Ask us about pregnancy recommendations and how Intuitive Eating fits or share your pregnancy experience on our Facebook page!

Fruit is Fast Food

Written by Kacy . Posted in Blog.

I saw a sign the other day on Pinterest that said "Fruit is Fast Food" and instantly thought of snacks and how easy it is to grab a packaged, processed food.  It is honestly just as easy to grab a piece of FRUIT!  I have been keeping cuties and apples at home and they make a great snack or addition to breakfast or lunch.  I always encourage clients to add a protein when serving fruit so it will be satisfying for a longer period of time- adding some peanut butter, a small handful of almonds, or a string cheese are also very quick and easy and all these options are great substitutions for processed foods.  Fruit will help you get your daily recommended serving of fiber too!  Are you getting enough fruit?  One of the biggest barriers is just having it available- check the sales, buy what is in season and ENJOY.   Don't forget about this easy, fast, and delicious snack option. 

The Terrible Bug!

Written by Kacy. Posted in Blog.

Vomiting, diarrhea, stomach cramps, and more.  Viral gastroenteritis is caused by viruses that attack the stomach and intestines.  Our family knows all too well about the "bug" as we like to call it.  Teagan was sick first, passed it to me, then her daddy, then Uncle Jeff, then Mamaw, and even an aunt and uncle got in the mix.  The only ones who have been spared thus far are her mommy and papaw- we are hoping it stays that way.  We wanted to take this time and remind you of some tips because we are hearing that many people are struggling with a virus. 

 
It is very contagious- as we have unfortunately found out.  Wash your hands carefully, especially after cleaning up after a sick child.  (We did this very well and still ended up getting it!)  These germs are tough.  They can live for days on household services.  Wash hands with soap and water, not hand sanitizer.  Avoid food preparation if you are sick- you can also still be infectious for about 3 or more days after symptoms are gone.  Wash laundry carefully.  Use bleach based cleaners on hard surfaces to kill the virus. 
 
These viruses play themselves out and usually don't need treatment. You should feel better in 2-3 days but make sure if things aren't getting better or if you have extreme symptoms and feel like you need to call the doctor you do. 
 
Dehydration is one of the biggest risk- losing sodium, potassium, and other minerals if you have vomiting and diarrhea.  Drink pedialyte or sports drinks.  Do be careful to monitor, because sometimes the mix of salt and sugar in sports drinks aren't exactly right and can exacerbate symptoms.  Don't drink too much plain water if vomiting and diarrhea are present because the water without electrolytes will dilute electrolytes that are still in your body.  Pop and juice are also not good options because too much sugar without the salt can make diarrhea worse.  Call the doctor if you are not getting better or if you have a high temperature. 
 
Remember that once you start feeling better you should still eat small, frequent meals.  Don't eat too much, too fast because it can cause symptoms to come right back.  Skip fatty foods- stick to light, easy to digest foods.
 
Hopefully the virus doesn't hit you.  Stay healthy!

Twice As Nice Nutrition Advice Boot Camp

Written by Kacy. Posted in Blog.

Enjoy an evening learning about Intuitive Eating

One Hour Session to get introduction to Intuitive Eating and Crockpot cooking
You will receive:
Intuitive Eating by Evelyn Tribole & Elyse Resch
10 Crockpot Recipes
Shopping List
Calendar
Tips and fun learning about this non-diet approach!
 
.

Event Hosted By Adams County Regional Medical Center
Boot Camp will be held at
Adams County Regional Medical Center
March 31st, 2014 at 4 pm

Cost is $30 per particpant

Please E-mail us at This email address is being protected from spambots. You need JavaScript enabled to view it. to reserve your spot!

Led by Registered Dietitians:
Kacy Cluxton Massie, MS.RD.LD.
Stacy Cluxton Michael, MS.RD.LD.

 

Registered Dietitian Nutritionist Day

Written by Kacy. Posted in Blog.

Stacy and I have plans tonight to have dinner with some local Registered Dietitians.  We hope to network and meet some new people!

 

So, what is a Registered Dietitian?

A registered dietitian is a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential "RD." In addition to RD credentialing, many states have regulatory laws for dietitians and nutrition practitioners. State requirements frequently are met through the same education and training required to become an RD.

Educational and Professional Requirements

Registered dietitians must meet the following criteria to earn the RD credential:

Bachelor's degree with course work approved by the Academy's Accreditation Council for Education in Nutrition and Dietetics. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.

Complete an accredited, supervised, experiential practice program at a health-care facility, community agency or foodservice corporation.

Pass a national examination administered by the Commission on Dietetic Registration.

Complete continuing professional educational requirements to maintain registration.

 

If you have any questions about our credentials please don't hesitate to ask.