Smoothie with a twist

I'm not sure whether to blame our Southern California heat wave or my post-pregnancy state, but I've been on a smoothie kick lately. However, I've put a little twist on my typical smoothie. Thanks to my friend, Jim, for introducing me to the Green Smoothie. We had a get together at our house a few months ago, and he thought it would be a good idea to use some of the greens (mostly spinach) from our garden to impress us with his Green Smoothie. Believe me, I was skeptical at first, but after trying it, I was sold. It was refreshingly good, and I love that it packs a nutritious punch! Spinach is actually quite a versatile vegetable and the flavor blends easily with other flavors without overpowering the final product. I've made a few different versions, so I thought I'd share a few of my concoctions here.

The Refreshing Green Smoothie
{Print this recipe}
Ingredients:
3/4 c cold water
3 c raw spinach leaves
2 apples (cored and chopped)
1/2 large banana
Juice of half a lemon (or ~1 T)

Directions:
1) Add the water and spinach to the blender and blend on low until smooth.
2) Add the apples, banana, and lemon juice and mix on high until smooth.
3) Enjoy!

Serves: 2
Nutritional Information:
Calories: 121 Carbohydrate: 27.5 g   Fat: 1.5 g   Protein: 2.5 g   Fiber: 4.5 g   Cholesterol: 0 mg   Sodium: 14.3 mg
1 serving of vegetables and 1 serving of fruit
Excellent source of vitamin A, K, and folate.
Good source of vitamin C, potassium, magnesium, calcium, and iron.
Also a source of phytochemicals, such as lutein and quercetin.

The Dangerously Delicious Green Smoothie
{Print this recipe}
Ingredients:
1 c light vanilla yogurt (could use plain yogurt or low-fat milk, too)
2 c raw spinach leaves
1 frozen banana
1 T peanut butter

Directions:
1) Add the yogurt and spinach to the blender and blend on low until smooth.
2) Add the banana and peanut butter and mix on high until smooth.
3) Enjoy!

Serves: 2
Nutritional Information:
Calories: 149  Carbohydrate:  20.5 g   Fat:  5 g   Protein:  6.3 g   Fiber: 2 g   Cholesterol:  1 mg   Sodium: 74 mg
1/2 serving vegetables, 1/2 serving of fruit
Excellent source of vitamin A, D, K, B6, and B12, and riboflavin.
Good source of folate, potassium, calcium, iron, and magnesium.
Also a source of phytochemicals, such as lutein and quercetin, as well as probiotics from the yogurt.

Recipe tips:

• You may want to experiment with some of the amounts on the ingredients to your liking. They are quite flexible.
• Instead of spinach, you may want to try other dark leafy greens, such as romaine lettuce.
• You can also experiment with other types of fruit, such as pears, berries, or nectarines.
  
• For an added taste adventure, you may want to add some herbs, such as parsley, cilantro, or mint to taste.

Green Smoothie mustache = Kid tested and approved!

Breastfeeding: Sticking with it

Back in January 2000, the U.S. Department of Health and Human Services released the Healthy People 2010, which involves over 450 health objectives for our nation. Here were the objectives set for the area of breastfeeding at that time:

• Increase the proportion of mothers who breastfeed in the early postpartum period from 64% to 75%.
• Increase the proportion of mothers who breastfeed at six months from 29% to 50%.
• Increase the proportion of mothers who breastfeed at one year from 16% to 25%.

Fast forward to September 2009. How are we doing? Well, based on the most recent data, U.S. mothers are not quite hitting these targets. Of those surveyed:

• 70.9% of mothers breastfed in the early postpartum period.
• 36.4% breastfed for six months.
• 17.7% breastfed for one year.

At least we're heading in the right direction, but we're not quite there yet. So, what's the problem? Knowing doesn't equal doing! Many women may know about the benefits of breastfeeding over formula feeding, as we can see by breastfeeding initiation rates (approaching the goal of 75%!). However, it does not mean that mothers have the knowledge, tools, and {most of all} the support to stick with the decision. While it was easy for me to choose to breastfeed initially, once my first child had arrived and I actually started breastfeeding, there were times that I seriously felt like giving up. Thankfully, I had (and have) a few tricks up my sleeve to keep me from doing just that, and that's what I'd like to talk about -- the strategies that worked for me and for other moms I've known.

• Arm yourself with information about the challenges and solutions before baby arrives. I did a lot to accomplish this as I was strongly committed to my decision to breastfeed, and I believe that getting a head start in gaining the knowledge and skills needed for a positive breastfeeding experience before starting the process was priceless!
  
• Attend a lactation education class (or classes) offered through a hospital or birthing center. My husband and I both attended a lactation education class taught by a Registered Nurse and Certified Lactation Consultant. The class was an excellent investment of our time. Not only did I learn a lot about the how-to's associated with breastfeeding, but it also allowed my husband to be a HUGE support during the process by learning about everything along with me. When I ran into a challenge, he'd recall something he learned in the class and helped me through it.
  
• Talk to family members, friends, and others who have breastfed or are currently breastfeeding. After having my first child, I remember referring to my sister for many of my questions as she was breastfeeding her son at the time (7 months older than my daughter). She had a lot of practical tips and tools to offer, and she played a major role in helping me stay on track during that first few weeks. I also joined online groups of pregnant and nursing moms for additional support. I can't even begin to tell you how valuable that online connection was! Sources I've liked are kellymom.com and La Leche League.
• Obtain professional guidance from a Certified Lactation Consultant or Certified Lactation Educator. Fortunately, I have a colleague and friend who is an International Board Certified Lactation Consultant and Registered Dietitian, and I was able to refer to her several times throughout the experience with my first child and prior to having my second child for knowledge and guidance. If your hospital or birthing center offers access to a lactation consultant or educator, I suggest that you take advantage of their expertise. Thankfully, the hospital in which I delivered my children had lactation consultants available on a daily basis to provide one-on-one help with breastfeeding during my stay. I believe that this truly enhanced my early post-partum breastfeeding experience.
  
• Read, read, read! One great source of information before getting started was the book, The Nursing Mother's Companion. This super tool covered a wide range of information from proper latch-on to bra-fitting. You may also want to bone up on nutrition for lactation. I'd recommend Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy by Registered Dietitian Elizabeth Ward.
• Find a hospital, birthing center, and pediatrician who support breastfeeding. When searching for a pediatrician, I made it a priority to find one that encouraged my decision to breastfeed, and believe me, it was a tremendous help through that first year. You can also search for a hospital or birth center that has implemented the UNICEF/WHO Baby Friendly Hospital Initiative.
  
• If you plan on returning to work after having your baby, make sure to inform your employer of your decision to breastfeed. Make arrangements regarding the timing and location needed for pumping and storage of breastmilk.
• Join a support group for nursing moms. You can find local support groups through the La Leche League or you may want to ask your hospital or birthing center, your pediatrician or OB, or a lactation consultant/educator to recommend one.
  
• Invest in essential tools. You may need to seek advice from family, friends, peers, or lactation professionals on what tools might be "necessary". Do you need nursing tops or bras? A nursing pillow? A nursing cover? Nursing pads? A breast pump, storage containers, and bottles?
• Remember your reason. It's always good to remind yourself about why you chose to breastfeed your child in the first place. Doing this can often get you through the tough times. Based on my experience and that of other mothers I know, there may be some tough spots through the process, especially at first, but armed with the right knowledge, skills, and support, you really will get through it and the experience will be positive and rewarding.

Well, this ends the four part blog series on breastfeeding. I hope that it has enhanced or solidified your knowledge about breastfeeding as the optimal source of nutrition for infants, and I also hope that it has helped you consider ways in which you can commit to your decision to breastfeed and/or serve as a source of support for someone else in your life who is or will be breastfeeding her child. The experience is valuable in so many ways, and you and your child are worth it!

Disclosure

This policy was last updated 24 June 2010


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Breastfeeding: How does it benefit mom?

How does breastfeeding benefit mom?

It often seems that when we talk about breastfeeding we most often focus on the benefits for baby; however, there are numerous advantages for Mom (and even Dad) as well. So, let's dig in to how breastfeeding benefits mom.

How does breastfeeding benefit Mom?

• Breastfeeding promotes quicker shrinking of the uterus (aka, uterine involution). Oxytocin, the "let down hormone, levels increase during breastfeeding to stimulate the ejection of milk. Oxytocin also causes the uterus to contract and return to pre-pregnancy size much faster. A big plus for moms who've only had an expanding belly over the previous 9 months.
• Breastfeeding decreases post-partum blood loss. This is also due to the oxytocin stimulating the uterine contractions that help control bleeding after a woman gives birth.
• Breastfeeding delays resumption of menses. Exclusive breastfeeding for the first six months after childbirth postpones the return of menstruation, and while not 100% fail-safe, can provide a natural form of birth control and spacing between pregnancies.
• Breastfeeding enhances mother-infant bonding. Some studies have detected a relationship between higher maternal levels of oxytocin and an enhanced mother-infant bonding experience, possibly creating greater feelings of love and euphoria in breastfeeding mothers.
• Breastfeeding promotes psychological well-being. Researchers have indicated a possible role of oxytocin in mitigating the effects of stress in the post-partum period. Prolactin is the milk-producing hormone secreted during pregnancy to generate breastmilk. Prolactin has been associated with elevation of mood and buffering the effects of stress in breastfeeding mothers. In fact, researchers have proposed that women who've had more than one pregnancy reduce the risk of depression with breastfeeding.
• Breastfeeding is associated with lower risk for breast and ovarian cancers. A large-scale systematic review of 47 studies conducted in 30 countries estimated a 4.3% lower risk of breast cancer for every 12 months of breastfeeding. Essentially, the longer a woman breastfeeds throughout her lifespan, the lower her risk for breast cancer. Another large, prospective trial suggests that women who'd breastfed for 18 or more months over their lifespan had a significant reduction in risk of ovarian cancer in comparison to those who had never breastfed.
• Breastfeeding may offer protection against osteoporosis. Studies have suggested a positive relationship between duration of breastfeeding and bone mass of the hip and lower risk of hip fracture in older women.
• Breastfeeding provides a convenient, safe source of nutrition for baby. Since it comes straight from the "tap", there's no need to worry about water safety or proper mixing and warming. And as new mom, I personally appreciate not having to get up in the middle of the night to prepare a bottle.
• Breastfeeding is less expensive than formula feeding. According to the American Academy of Pediatrics, families can save an estimated $400 in the first year of breastfeeding compared to formula feeding!

So, there you have it. Now we know that even moms stand to benefit from breastfeeding. Great! However, many will admit that the experience is easier said than done. So stay tuned for the next blog in which I'll discuss how to stick with the decision to breastfeed.

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Breastfeeding: What are the benefits for baby?

Breastfeeding: What's in it for baby? Copyright 2009 - Michelle Loy, MPH, MS, RD - Go Wellness

I must admit that I used to look at breastfeeding advocates and think to myself, "Oh, she's one of those people." You know, those people who are just fanatical over breastfeeding. However, once I really learned about the host of health benefits resulting from breastfeeding, I could no longer deny the advocate in me! I do hope that once you read about some of these benefits, that you, too, will see where I'm (and they're) coming from. In continuation of my series on the what, why, and how of breastfeeding, today's blog post is dedicated to the first of two posts on the why.

How does baby benefit from breastfeeding?

• Human milk provides superior nutrition. Since it's made for humans by humans, how could one go wrong? The nutrient composition of breast milk is almost perfectly tailored for an infant with the exception of a few nutrients, such as Vitamin D and fluoride. In addition, breast milk contains other factors that also enhance the digestion and absorption of nutrients, such as calcium, iron, and zinc! And I can't stop there. The other remarkable thing about human milk production is that the composition of the milk actually changes according to baby's needs across the feeding, across the day, and across the infant's lifespan! Amazing! So how does it work? During an actual feeding, the initial milk ejected, the foremilk, contains a higher concentration of protein and water and less fat. This helps satisfy a baby's fluid and protein needs earlier on in the feeding. Then about 1/3 of the way through the feeding the milk contains a higher percentage of fat, which enhances satiety and helps meet energy needs. The composition changes across the day by consisting of a higher percentage of foremilk in the morning while containing a higher percentage of hind milk in the afternoon and evening. It's speculated that this helps the infant stay more alert earlier in the day while helping the infant rest better in the evening due to the nutrient content of the two types of milk. Finally, the milk changes across the lifespan to meet the infant's different nutrient needs at different stages of growth. And this process cannot be duplicated by any human milk substitute!
• Human milk contains factors that provide immunological protection. You could call it baby's first immunization! In approximately the first two weeks of life, almost everything the mother has developed an immunity to is passed on to the baby through maternal antibodies. Human milk also contains a multitude of other factors that weaken or destroy harmful bacteria or help generate antibodies. And it's these very factors that have not been duplicated in formula to this day. On the other hand, there are also compounds called bifidus factors that actually promote the growth of friendly bacteria in the infant's GI tract, which, in turn, prevents more harmful bacteria from establishing there.
• Breastfeeding decreases the risk for allergies, especially among those with a family history of allergies. First of all, when an infant is exclusively breastfed for the first 6 months of life, there is a delay in the introduction of other foods that helps reduce exposure to potential food allergens, such as cow's milk or soy protein from formula. In addition, the colostrum helps coat and protect the infant's GI tract from penetration by allergens and other foreign bodies that contribute to allergies.
• Breastfeeding lowers the risk of childhood obesity. The choice between breast milk or formula affects the baby's earliest sensory experiences with food. Infants fed breast milk are exposed to a greater variety of food flavors via the maternal diet whereas those who consume formula are exposed to one flavor. This could affect an infant's acceptance of new foods, like vegetables, later on down the road. So this could mean having a less picky eater as a result of breastfeeding. It is also theorized that breastfeeding helps the infant stay in tune with his/her hunger and satiety cues better. It is conceived that the breastfed infant is better able to control the flow of milk from the breast whereas a bottle-fed infant receives formula more quickly and easily, which could lead to overfeeding. Therefore, the bottle-fed baby gets used to a greater feeling of fullness and begins to more easily override satiety cues. While our understanding of how it is that breastfeeding helps reduce the risk of childhood obesity is still unclear, there is still plenty of research supporting the fact that breastfed infants are less likely to experience childhood obesity than their formula-fed counterparts.
• Breastfeeding improves cognitive development. Many studies support an association between breastfeeding and improved cognitive development through early childhood; however, it's still unclear if there are factors other than the actual breast milk contributing to this relationship (i.e., genetics, environment). Breast milk is naturally rich in the essential fatty acids DHA and arachidonic acid, which help promote brain development, and researchers suspect that these fatty acids could play a pivotal role in the link between breastfeeding and cognitive function. The effect may be even more pronounced in pre-term infants since large amounts of these fatty acids accumulate in the brain during the last trimester, and because premature infants are born early, they miss out on the full transfer of these vital nutrients.
• Breastfeeding reduces the risk for sudden infant death syndrome (SIDS). SIDS is the leading cause of death for infants during the first year of life, and several studies suggest that exclusive or partial breastfeeding reduces the risk for SIDS. In fact, a recent case-control study detected a 50% reduction in risk of SIDS for breastfed infants.
• Breastfeeding may lessen the risk for diabetes later in life. In comparison to formula-fed infants, breastfed infants tend to have a lower risk for developing both type 1 and type 2 diabetes later in life, especially those infants at higher risk of developing the diseases. It appears that infants who are breastfed for a longer period of time and those who are exclusively breastfed have lower risk than infants who are not breast fed at all, experience shorter duration of breastfeeding, and/or encounter early introduction of formula or cow's milk. Due to some study limitations, such as parent recall of breastfeeding practices and other potentially confounding factors, more research needs to be conducted in this area.
• Breastfeeding may decrease the risk for cardiovascular disease later in life. Several studies suggest a protective effect of breastfeeding on certain cardiovascular risk factors, such as atherosclerosis, blood pressure, cholesterol profile, along with other cardiovascular risk factors. Again, there are limitations to the results of such studies due to parental recall of breastfeeding practices and other potentially confounding factors.

Preliminary studies suggest a large number of other health benefits related to breastfeeding, but I hope that this helps increase your understanding of some of the health-related benefits of breastfeeding for the infant.  Stay tuned for my next post regarding the advantages of breastfeeding for mom!

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Breastfeeding - A moral decision?

At 8 1/2 months pregnant with my second child, I am in the last stretch of preparations before our little guy's arrival. With this being my second pregnancy, I am thankful that there are not as many critical decisions for me to make -- What car seat? What stroller? What nursery theme? The list goes on and on, especially for new parents. However, I believe one of the most important decisions a parent makes regarding a new baby relates to how to feed the baby. Human breast milk or human milk substitute (aka, formula)? As a Registered Dietitian and someone who is well aware of the multitude of benefits of breastfeeding for both baby and mom, the decision was easy for me. Yes, yes, yes -- breast is the best!

Yes, you got that right. I am quite gung ho for breastfeeding. At the same time, I also realize that making the decision is not a moral issue -- at least it shouldn't be. You are not a good parent if you do and a bad parent if you don't! However, to me, it is a health issue and I realize that for many parents the decision is not so easy. I can understand why as there are still so many sociocultural and environmental factors that seem to easily persuade parents to choose formula over breastfeeding. Let's first take a look at our environment. I see the plethora of very persuasive marketing by the formula industry to moms-to-be and new moms. During the first pregnancy, I was inundated with a new fantastic coupon deal for formula at nearly every OB visit, diaper bags provided by several formula companies, free samples, and even materials provided by the formula companies that would appear to support breastfeeding (i.e., ice packs for storage, etc.) -- don't even get me started on this. It is influences such as these that seem to easily sway parents to choose formula over breastfeeding or to simply give up on breastfeeding altogether. In terms of sociocultural influences, I believe that there are very subtle ways in which sociocultural factors can influence a woman's choice to breastfeed. I was reading a new book to my daughter the other day called "I'm a Big Sister". I noticed something in the story that others might not. The story presents a situation in which the big sister gets to help bottle feed the baby. Now, the reader can fill in the blanks and assume that the bottle is filled with formula or breast milk. It did not say. However, I just found this scenario interesting as I believe that our minds can be influenced in the most subtle ways when it comes to nutrition. Why not have the father and the little girl assist the mother while she's nursing the new baby rather than insinuating that in order for father and big sister to help s/he must participate in bottle feeding? Another example...the other day I was presented several questions from a reporter for a local university newspaper. One of the questions posed was "What can a parent feed a child who's allergic to cow's milk and soy?" Initially, I thought about how I'd actually like to educate and encourage the parent to feed a new baby breast milk first and foremost -- before any formula.

I get it...the decision is not easy, initiating the process is not always easy, and there are a lot of factors still working against the successful lactation experience. However, I will tell you, the rewards are well worth it. As a public health professional and advocate, I'm feeling a personal duty to spend the next few blogs writing about the what, why, and how of this very important issue in the hopes that if you're a parent-to-be, a new parent, or someone who knows someone about to make this important decision, you'll strengthen your decision for breastfeeding or at least consider this option more strongly. So, let's start with the what.

What is the recommendation regarding breastfeeding?

• The American Academy of Pediatrics, American Dietetic Association, and U.S. Department of Health and Human Services recommends exclusive breastfeeding during the first six months of life (with some exceptions that you will find here). These organizations also suggest continuing breastfeeding along with appropriate introduction of solid foods for at least the first year of life.
• The World Health Organization recommends breastfeeding through at least the first two years of life with the proper addition of complementary foods.
• The national Healthy People 2010 goals include objectives targeting breastfeeding rates in the U.S. 1) Increase the rate of mothers initiating breastfeeding in the early postpartum period to 75%. 2) Increase the rate of mothers continuing breastfeeding to at least six months to 50%. and 3) Increase the rate of mothers continuing breastfeeding to at least one year to 25%.

Stay tuned for the why's of breastfeeding. How will it benefit baby?

A Nutritionista's Super Foods for Super Skin

Years ago, my mom emphasized the importance of caring for my skin. While I truly appreciate those tips, most of them involved caring for my skin from the outside in, which involved the use of cleansers, sunscreen, moisturizers, etc. However, being the nutritionista that I am, I also tend to look for ways to protect and preserve my skin from the inside out.

So, what is it that contributes to aging of the skin to begin with? Well, it's a combination of factors including genetics, environment, and hormones. The primary culprit involves free radicals (aka, highly unstable and reactive atoms or molecules), which can damage compounds and cells in the body thereby producing inflammation and hindering cellular function. These free radicals are formed through the natural aging process and through exposure to certain things in the environment, such as UV rays from the sun, cigarette smoking, and pollution. The good news is that certain nutrients and compounds, including antioxidants, in food may help protect the body against these free radicals, and in doing so, may also help maintain the health of our skin. So, here's my list of the top 10 super foods that will promote super skin.

1. {Blueberries} At only 81 calories/cup, these delicious and nutritious super fruits have been deemed numero uno by the USDA when it comes to antioxidant activity in comparison to other fruits and vegetables. Enjoy them plain as a simple snack or toss a 1/2 cup in whole grain cereal, yogurt, a salad, or a fruit smoothie.
2. {Tea} Green, oolong, black, or white tea all contain powerful compounds called catechins that may help stop free radicals in their tracks. Two to three cups of unsweetened brewed or iced green tea a day can go a long way, and each cup contains <5>
3. {Walnuts} Walnuts, especially the English variety, also maintain a hefty antioxidant activity rating by the USDA in comparison to other nuts. Walnuts are also rich in omega-3 fatty acids, which help produce compounds that fight inflammation. Try 1/2 oz-1 oz in whole grain cereal or oatmeal, a salad, or a fruit smoothie.
   
4. {Salmon} This cold water fish is loaded with the anti-inflammatory omega-3 fatty acids, EPA and DHA. Salmon is also a significant source of selenium, which helps protect the skin from the damaging effects of the sun. Grilled or baked, salmon offers a quick and easy source of protein and healthy fat for any main meal. One of my favorite ways to prepare salmon is by topping it with honey, freshly ground black pepper, whole grain mustard seeds, and a sprinkling of salt and tarragon and baking in the oven. I also love serving baked or grilled salmon with a fresh homemade mango salsa. Yum!
   
5. {Red bell peppers} These slightly sweet and perfectly crunchy vegetables actually contain an impressive amount of vitamins A and C and only 20 calories per half cup! In fact, red bell peppers contain more vitamin C per half cup than 1 medium orange! The vitamin A serves as an antioxidant in the body and also helps maintain the health of the skin while vitamin C also has antioxidant capacity and supports the synthesis of collagen in the skin. However, it doesn't stop there. Red bell peppers are also a good source of the phytochemicals lycopene, lutein, and zeaxanthin,which are located in the skin and may protect it from the sun's harmful UV rays. Enjoy raw, sliced red bell peppers as a snack with a low-fat dip or chopped up in a tortilla wrap or salad. They're also great roasted or grilled with other vegetables.
   
6. {Almonds} These crunchy nuts contain about 40% of the amount of vitamin E an adult needs daily! Found in the skin, vitamin E primarily functions as a powerful antioxidant in the body. Almonds also exhibit a fair amount of antioxidant activity according to the USDA. In addition, researchers recently indicated that 1 oz of almonds contains nearly the same amount of polyphenols as one cup of green tea! Try these tasty nuts raw (and unsalted) or pair 1/2 oz with some fresh fruit for a simple and satisfying snack. Spruce up hot or cold cereal or a salad with almonds. Sample some almond butter on your sandwich, with fresh fruit or vegetables, or in your smoothie.
   
7. {Spinach} Boasting with vitamins A and C, spinach is also a source of vitamin E and the phytochemicals lutein and zeaxanthin. Raw spinach makes for fantastic fresh salads or can add pizzazz to an otherwise dull tortilla wrap, sandwich, or burger. Because of its mild flavor, cooked spinach can easily be added to other dishes such as lasagna, pasta, soups, mashed potatoes, or omelets (think green eggs and ham). It's also a fantastic base for fruit smoothies! (Trust me, even if you believe you are "allergic" -- wink, wink -- to green vegetables, you won't even notice the spinach in the smoothie.)
   
8. {Soybeans} One of the most widely produced, consumed, and researched foods in the world, much is known about the vast benefits of the nutritional components of soybeans. They are a considerable source of those wonderful omega-3 fatty acids. In addition, they also contain an isoflavone called genistein, which may help protect the skin from the sun's pesky UV rays, too. Enjoy soybeans (or edamame) as a quick, simple, and satisfying appetizer or snack or mix some into your soup or salad for an added punch of protein, fiber, and a host of other nutrients.
   
9. {Sweet potatoes} These scrumptious vegetables are brimming with vitamins A and C and also serve as a source of the phytochemical lycopene. My two favorite ways to enjoy these is: 1) steamed and mashed or 2) microwaved like a baked potato. Delish!
10. {Water} This vital nutrient and beverage is frequently forgotten. We can go for many days without food, but we cannot survive nearly as long without adequate fluid consumption. With a loss of just 1-2% of our body water weight, we can start to experience symptoms of dehydration: thirst, fatigue, weakness, general discomfort, and loss of appetite. Water serves several important functions in the body, many of which are extremely helpful to our skin. For example, water transports nutrients and waste products throughout the body and helps maintain the structure of proteins that form our skin. So how much water does one need? Well, current recommendations suggest that the average woman needs about 2.7 L/d while the average man needs about 3.7 L/d. Mind you, that's TOTAL fluid intake, including that from both beverages and food. Since most people consume about 80% of their fluid intake from beverages, if we do the math, that means women need nearly 9 cups of fluid from beverages and men need about 13 cups of fluid from beverages daily. Not there yet? Well, the good news is that you can gradually build up to that with practice, practice, practice!

Here's to beautiful skin!

Like these tips? Well, this blog was written in celebration of a Women's Health Blogfest with many other participating Registered Dietitians and Lactation Consultants. Please browse the blogs listed in this post below to learn more about a variety of topics written by health professionals with expertise in women's health.

BLOGFEST LINKS:
Angela White at Blisstree's Breastfeeding 1-2-3 - Helpful Skills of Breastfeeding Counselors
Angie Tillman, RD, LDN, CDE - You Are Beautiful Today
Anthony J. Sepe - Women's Health and Migraines
Ashley Colpaart - Women's health through women
Charisse McElwaine - Spending too much time on the "throne?"
Danielle Omar - Yoga, Mindful Eating and Food Confidence
Diane Preves M.S.,R.D - Balance for Health
Joan Sather - A Woman's Healthy Choices Affect More Than Herself
Laura Wittke - Fibro Study Recruits Participants
Liz Marr, MS, RD - Reflecting on Family Food Ways and Women's Work
Marjorie Geiser, MBA, RD, NSCA-CPT - Healthy Women, Healthy Business: How Your Health Impacts a Powerful Business
Marsha Hudnall - Breakfast Protein Helps Light Eaters Feel Full
Michelle Loy, MPH, MS, RD - A Nutritionista's Super Foods for Super Skin
Monika Woolsey, MS, RD - To effectively work with PCOS is to understand a woman's health issues throughout her life
Motherwear Breastfeeding Blog - How breastfeeding helps you, too
Rebecca Scritchfield, MA, RD, LD - Four Keys to Wellness, Just for Women
Renata Mangrum, MPH, RD - The busy busy woman
Robin Plotkin, RD, LD - Feeding the Appetites of the Culinary, Epicurious and Nutrition Worlds-One Bite at a Time
Sharon Solomon - Calories, longevity and do I care
Terri L Mozingo, RD, CDN & D. Milton Stokes, MPH, RD, CDN of One Source Nutrition, LLC - Crossing the Line: From Health to Hurt
Wendy Jo Peterson, RD - Watch Your Garden Grow

Enjoy!