A high amount of low density lipoprotein [LDL-Cholesterol] signals that there are too many carriers transporting cholesterol to your artery walls. Therefore the nutrition goal is to limit saturated and trans fats by limiting full-fat dairy products, red meats, poultry skin, stick margarine, cookies, crackers and fast food French fries. You also should maintain a healthy weight and exercise regularly.

A low amount of high density lipoprotein [HDL-Cholesterol] on the other hand indicates too few carriers are transporting cholesterol away from artery walls. Regular exercise can help raise HDL to a point but genetics also has a role. Follow your physicians advice regarding improving your cholesterol profile, but healthy eating is always a good idea!

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By allowing them some freedom to make mistakes or suffer the consequences of bad choices, they grow. We don’t want to make all their choices or leave them feeling they have no control over themselves or their environment. So, we choose our battles. We only go to “war” with them over the most important issues, issues that concern health, morality, education, etc. I try to take the time to think things through rather than just responding.

Recently my daughter announced she was “ready” to have her ears pierced. She is 6 yrs old and we had always told her piercing her ears would have to be a decision she would make when she was ready. She considered it over the years, only recently deciding she was ready to take the plunge. We discussed the need to keep the new holes clean and that the piercing may hurt. We talked about the responsibility of caring for earrings. She considered it all and decided it was time. I was downright proud of her thought process in all this. What I was not prepared for was the next considered opinion I heard: “I have decided I want to have my belly button pierced,” said my 5-year-old son in a very serious voice.

Good grief!

How do I explain to a 5 year old that as a culture we readily accept girls having holes in their ears — some girls are given earrings at birth! But society may frown upon a hole in a belly button. Why? Hum…what do I tell him to the inevitable, why?

I would like to consider myself open minded. I try to choose my battles thoughtfully. Is it safe to pierce a belly button (any more or less safe than ears)? Is there a benefit to be derived from piercing? I try to teach them not to judge others on physical attributes. Just because in one culture belly piercing is inappropriate, is it wrong? Some cultures find nose piercing very attractive. In raising my children, I also try to avoid gender bias. Is piercing only ok for girls? Why? We should all be free to express our individuality. I want them to be individuals.

So, why then is my gut saying “I can’t wait to pick out earrings for my daughter,” and at the same time “there is no way my son is walking around with jewelry in his navel.”

I have no legitimate basis to support my gut reaction.

When my child really wants to wear a ridiculous outfit to school (and it won’t interfere with learning, etc.), I say “fine”. It’s just clothes and if it is important to them – why make this a battle? If they want to wear shorts in a snowstorm, I put my foot down and explain to them the effects of frostbite. I have a “reason.”

Ok, I know, time to exercise the “because I said so” rule. But, I try to only use this rule when it applies across the board. For instance “you cannot catapult peas off your spoon across the kitchen BECAUSE I SAID SO.” This applies to my kids and husband equally. I don’t need to engage in battle with this one, because I said so is reason enough. This also applies to situations of imminent danger. “Because I said so” will have to be reason enough and we can talk about the “why” later.

How is it that before we actually have kids, we know all the answers? Once they arrive, they constantly manage to stump us.

Our logic defeated. And who would have thought I would have to deal with belly piercing when my son was 5 year old!

I have only one response to offer my son. Can he pierce his belly button? “Go ask your father.”

Expect: teenagers may tire the parents out until they say, “yes.” They may be on their best behavior if they want something very much. The may say or do something to get their parents upset, they may take undue advantage of their parent “fears” and use threats such as, “If you don’t give me what I want, something awful will happen to me and then you will be sorry.” All of this may seem like very familiar scenarios. What can you do as the parent? Your kids want the following from you: To stay calm, maintain your “cool.”

Adolescents don’t like to see their parents lose control. They want to know who is boss. In their very confusing life, young people need to have clear rules and specific limits. Be consistent. Don’t act like teenagers yourselves. Teen feel uncomfortable when their parents try to act like adolescents.

They need role models who will maintain authority and give then security. So don’t be afraid to punish. Consequences for behaviors that are not acceptable should be applied consistently. Don’t give them everything that they want. Not everything that young people wish for is good for them. Parents should use their best judgment.

Be firm in your own values at home. Teenagers need to have a strong foundation of values. This will help them deal with their own insecurities of weaknesses. If you really ask your kids these questions, they will usually tell you what they really want from you (even though it may not seem like it). I always ask parents to go back in time and think about how it was for them. Do you want to repeat the same thing, or do you want something better for your kids? You were lucky if your family was “perfect,” but there are not many perfect families. We only try to be the best we can be.

If we are able to bring new information and parenting “tools” to the table, we are much better off. Remember, the adolescent years can be very confusing for your children.

Try to be a parent who will “validate” them, not humiliate them. Guide them and let them put their trust in you, and allow them to confide in you. You will find they will feel safer with you. Teens need a place to belong. Good luck, and hang in there. This is the “toughest” job you will ever love.

The Moms in Motion Pre/Postnatal Exercise Certificate program by Sara¹s City Workout, an international fitness instructor training organization, teaches fitness and health professionals exercise strategies, personal training techniques, fitness program design, legal issues and physiology of pre/postnatal women. The program supplements the exercise guidelines by ACOG and the American College of Sports Medicine, along with the latest research updates on pre/postnatal exercise. Sara¹s City Workout offers the Moms in Motion certificate program through workshops held throughout the country and through home study.

Meeting Your Members’ Needs

Postpartum clients are usually eager to begin an exercise program following childbirth to lose excess pregnancy weight, yet there are many issues to consider before allowing them to resume exercise in your facility. Communicate with members to find out what they want from an exercise program, then hire qualified instructors with the ability to teach fitness classes that follow the exercise guidelines for postpartum women.

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Strollerobics, a fitness program offered throughout Canada and parts of America for women and their children up to the age of two, utilizes a stroller for cardiovascular and weight training. Classes help to increase strength, balance and flexibility, while teaching women stroller safety, proper alignment and ways to prevent back pain. Healthy Moms offers the Strollerobics fitness program to clients various days of the week in Raleigh and Apex, N.C.10

The BKS Iyengar Yoga School of San Francisco in California offers a postpartum Yoga workshop for clients and babies up to the age of four months. The yoga sessions focus on strengthening the pelvic floor, maintaining strength and flexibility, alleviating back and neck pain and improving posture.4

Certifications for Instructors and Trainers

Instructors and personal trainers should have certifications and/or experience in postpartum fitness prior to working with postpartum clients. Ideally, instructors and trainers will hold certifications in postpartum fitness from associations that follow the ACOG exercise guidelines established.

For example, the American Fitness Professionals and Associates (AFPA) offer two certifications for postpartum fitness. The first is a Trainer of Special Populations certificate, which prepares fitness professionals for designing fitness programs for postnatal clients. Second, is the Pre/Postnatal Exercise Consultant certificate for fitness professionals who will instruct and train pre/postnatal clients. Professionals learn about exercise guidelines, physiology of pre/postnatal clients and the effects of exercise and nutrition during pregnancy and postpartum. Courses for both certificates may be taken at various seminars and conferences throughout the country, or through home study programs.

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Some clients may want to take part in high-intensity workouts, while others prefer low-intensity workouts. Find out what your members want in a postpartum fitness program, and find experienced instructors who can design and implement programs using the exercise guidelines established by ACOG. In addition, consider requiring clients to bring permission notices from their physicians before proceeding with an exercise program to prevent injuries and reduce the risk of liability to your facility.

Following the four- to six-week recovery period, postpartum clients will need specific conditioning to strengthen their bodies to keep up with the demands of being new mothers. Cardiovascular training will be needed to build endurance and increase energy levels, while upper-body, lower-body and abdominal conditioning will be needed to strengthen muscles to lift and carry babies, prevent lower back pain and regain balance and flexibility. Exercises such as push-ups, seated-rows and triceps extension condition the upper body, while squats and lunges tone the lower body.4 Abdominal exercises such as pelvic tilts, curl-ups, head-lifts, shoulder lifts and leg slides help to strengthen the lower back and abdominals.2

Types of Classes. There are many different types of postpartum group exercise classes. Classes range from step aerobics to yoga to stretching, with many hybrid classes that include different types of exercises into one class. Many programs include the opportunity for clients to exercise with their babies, while others offer babysitting services so clients may work out on their own.

For instance, the Pacific Athletic Club in Redwood Shores, Calif., offers a Postnatal Fitness Training program that includes 70 minutes of step aerobics with strengthening, abdominal work, flexibility and cool-down. The class welcomes clients and their babies up to seven months of age, and allows clients to include their babies in the workout.

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Postpartum fitness will help your clients combat postpartum depression, relieve stress, increase metabolism, build strength, shed unwanted pounds and relieve the aches and pains associated with childbirth.1,6 Before implementing a postpartum fitness program, consider the needs of your clients and the abilities of your instructors to ensure high-quality classes that are safe, challenging and meet the expectations of your clients.

Exercise Guidelines for Postpartum Women

Typically, women who give birth without complications should wait four to six weeks before performing high-intensity exercise to fully recover from childbirth, although some women may begin light activity days after delivery. Women who have had a Cesarean section (C-section) or had other types of surgery may have to wait longer before resuming exercise.1

The American College of Obstetricians and Gynecologists (ACOG) recommends your postpartum members to follow these exercise guidelines when beginning a postpartum fitness program:2

Obtain physician consent prior to working out.
Start the exercise program slowly and progress gradually.
Begin each exercise session with at least five to 10 minutes of warm-up and stretching, holding each stretch for 10 to 20 seconds, and end each session with cool-down and stretching.
Start at 60 percent target heart rate at the beginning of a fitness program, and slowly progress to 80 percent for 20 to 30 minutes.
Wear comfortable clothing to keep cool during exercise and wear a sports bra for support.
Drink lots of water and avoid exercising in hot or humid weather.
A few days after childbirth, exercises such as Kegels (pelvic floor exercises), pelvic tilts, abdominal breathing and light walking will help clients to strengthen the abdominal and lower back muscles, as well as the pelvic floor (preventing urinary incontinence and tightening the vagina stretched from childbirth).1,2,5 While many clients may not be able to perform these exercises at your facility, you can teach clients how to do them before they give birth and educate them on the benefits of postpartum exercise.

For more information on postpartum exercises such as Kegels and pelvic tilts, click here to the American College of Obstetricians and Gynecologists.

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As parents we need to be on hand to help and support our kids through these changes. Some of the questions we can reflect on might be: Do you remember your own adolescence? How was it for you? Do all youngsters feel that adults do not understand them? How do you, the parent, react to your adolescent’s sometimes exaggerated behavior?

Adolescence is the time during which human beings experience more change than they will during any other period of their life. These changes are physical, emotional, social and psychological. Almost all “exaggerated” and “misunderstood” behavior of the teenager (or younger child) may be explained by one of these changes.

Let’s talk about these four areas: 1. Physically — Adolescents experience a hormonal imbalance, which produces drastic changes in their moods. They themselves sometimes do not understand the reasons for these changes. 2. Socially — They have a strong need to feel accepted and to belong. To them their friends acceptance is often more important than the opinion or wishes of their parents. 3. Emotionally — They are vulnerable because they are formulating their self-identity. This makes them sensitive to criticism both from parents and from peers. Lastly — and this is probably the hardest fact for parents to accept — from the psychological point of view, the teenager is working toward independence. He or she needs to “break away” from parental tutelage in order to become an independent adult later on. Questions like “Who am I?” “What do I really want?” are some questions teens ask of themselves. All this happens during the adolescent years between the ages of 11 and 20, and sometimes a bit later depending on the child. Their parents understanding, affirming presence, and consistent and firm guidance are of vital importance for teenagers to emerge as strong, capable, loving and independent adults.

Parents have already noticed manipulation and attempts by their teen to control. This is a definite “control tool” that they use.

Even though they claim to know — or would like to think that they know — exactly what they want, the truth is that often feel that their life is out of control.

Fatigue
Headaches
Dry skin
Hair loss
Depression
Anxiety

Sleep difficulties
Joint pain
Menstrual irregularities
Infertility
Cold intolerance
Low self-esteem
Eating disorders
Constipation
Bone loss
Thyroid problems
It is important to set a good example for your daughter. Do not put yourself down in front of her. If you are having a problem with low self-esteem or depression, seek the help of a professional. Explain to her that changes during puberty are normal and that women naturally have more fat cells. Show her how this is a good thing.

Explain all the negative consequences of dieting and that dieting causes a biological response to overeating. This is why you lose weight and usually gain more back. Talk openly with your daughter about food and weight and body image. Ask her how she feels when she sees a sickly thin girl on TV or on the cover of her favorite magazine. Find a good role model. Many magazines and modeling agencies are featuring plus-sized and “normal” women. While the popular size two is still around, we are beginning to see more eight’s and 12′s. Read about these “larger” models and why they are proud of their shape. This will show your daughter that you don’t have to look anorexic to be beautiful.

Downplay physical beauty. Teach her that real beauty is on the inside by complimenting her on her inner attributes. Respect your body and teach her to respect and love hers. Learn to be an instinctive eater. Listen to what your body is telling you. Often we overeat in an attempt to stifle a food craving. Just eat the food you desired to begin with and your body will be satisfied.

Encourage fun fitness. You do not have to run or lift weights to exercise. Encourage your daughter to find an activity that she enjoys.

In conclusion, set a good example; educate yourself and your daughter, and SAY NO TO DIETING. We can break the cycle and raise a healthier, more confident generation of women.

Many mothers do not realize that their own relationship with food will shape that of their daughters’. Women are not born to worry about their weight. We learn it from the media, from peers and sometimes from our mothers.

Do you complain about your body and weight, claiming you’re too fat? Do you count calories and list “forbidden” foods in front of your daughter? If you do, you may be warping your daughter’s perception of food. A mother’s eating habits are passed on to her daughter and a mother’s dieting history can become her daughter’s dieting future.

Disordered eating has become the norm for women in our culture. We binge and purge, we yo-yo diet, invent rules on eating, abuse diet pills and starve ourselves. In the process, our bodies and our self-esteem are deteriorating. Society says, “Girls will be girls” and “Doesn’t every woman diet?”

Every woman doesn’t diet and shouldn’t diet. But how do we stop the cycle? The first step is to let go of the need to control. Most girls who develop eating disorders do so out of a need to control something in their lives. Placing strict rules on eating is only going to cause more problems. Some common “rules” to avoid are:

No junk food — Many mothers have rules about junk or snack foods, allowing them only as a reward or possibly forbidding them altogether. As you have probably learned in other cases, when you say no, it becomes all the more desirable. If you forbid your daughter to have snacks, she may sneak around and eat them anyway. It is better to allow them occasionally as long as your daughter is eating more nutritious foods as well.

Low fat diet — It is usually not productive to put a young person on any type of diet. Restricting fat will restrict calories. During these years of growth, it is important for a child to receive the proper nutrition to grow up healthy. By insisting she eat only low or nonfat foods, you are giving the impression that nonfat is good and fat is bad, teaching her that if you eat fat you are a bad person.

No snacking between meals — This is another common rule in many families, but is one that is impractical. Most children and women, get hungry every three to four hours because their bodies need a constant source of fuel. Smaller meals, eaten more often, can be better than three large meals a day. Forbidding snacking can also cause overeating at meals as she struggles to replenish her body with lost nutrients.

Clean the plate! — Many of us grew up with this rule. We feel that we are being wasteful if we do not finish all the food on our plate.

I suggest giving smaller portions and then she can go back for more. Forcing her to eat when she’s not hungry can give her a negative outlook toward food.

Food will become the enemy, a form of punishment. Your daughter may rebel and avoid food when away from you or the opposite may occur and she may get the idea that overeating is normal and grow to have a weight problem.