An Apple A Day

Recently, I was standing in front of a beautiful display of apples at a local grocery store. A very puzzled gentleman asked me which apples were for pies. His wife had given him the shopping list, but had not explained which type of apple to buy. If this sounds familiar, then read on.

Fall, the apple-picking season, is here! Whether you pick your own at an orchard, support your local farmer’s market or shop at the grocery store—with so many varieties available, anyone can get confused. Here’s an easy guide to help choose the best apples for your needs, whether baking, cooking, or just simply eating.

• For eating straight from the basket, crisp, juicy, and tangy varieties are best. Red Delicious is the most popular eating apple, but if you prefer a denser, tarter snack, try a Granny Smith, or a softer-fleshed McIntosh. Or check out the distinctive tastes of local farm varieties like Newton, Pippin, Macoun, or Sweet Sixteen.
• To make applesauce, McIntosh is moist and flavorful. Cortlands and Braeburns also make good choices.
• When baking, Rome apples are recommended because they hold their shape well. You can also try Fuijis, which are sweeter, wetter, and have a spicy flavor.
• In pies, a mix of apples is best. Include Golden Delicious for sweetness and good shape, a tart apple like Granny Smith, and some flavorful varieties like Pippin, Winesap, Crispin and Jonagold.
• To check out the entire world of apple varieties and usage, as well as delicious recipes,

When selecting apples look for a shiny skin. Dull appearing apples will not be as crisp or as tasty. Your apples should be firm and free of bruises and punctures. Once you bring them home, keep your apples refrigerated. Fruit bowls are beautiful, but your apples will not stay crispy for long on the countertop. In fact, they will last 10 times longer when refrigerated.

Prepare your apple dishes just before serving to minimize browning. Protect cut apples from oxidation (which causes them to turn brown) by dipping them into a solution of one part citrus juice and three parts water.

And if by chance your apples should become soft and mushy, don’t throw them out! Peel, core, and slice them. Place the apple slices in a microwave dish. Sprinkle lightly with some brown sugar and cinnamon. Cover and microwave on high for 3-5 minutes, until your desired degree of tenderness is achieved. Serve warm. YUMMY!

And finally…does an apple a day really keep the doctor away? Perhaps! Apples are filled with disease-fighting properties. They can help lower blood cholesterol, improve bowel functioning, and reduce your risk of stroke, prostate cancer and diabetes. So get your fill of apples this Fall, while they’re bountiful, affordable, and in-season. Warm cider, anyone?

When You're about to Eat for Two

Nutrition Know-How
Thinking about pregnancy? Whether you're aiming to get pregnant next year or in the next few months, you should be getting ready now. This is the time to take inventory of your nutrition habits and make necessary changes that will promote good health for you and a healthy environment for your baby.

Do you drink a lot of coffee? Skip meals? Do you avoid food groups like fruits? Are you on the low carb craze? Using the following guide will help in evaluating your food choices. Are you getting the recommended number of servings from each group? This guide shows a range of daily servings for each food group. The number of servings that is right for you depends on how many calories you need. Calories are a way to measure energy. The energy your body needs depends on your age, sex, body structure, and activity level.

If you have lower calorie needs, select the lower number of servings. If you have higher calorie needs, select the higher number of servings. The amount of food that is considered to be one serving is also listed. If you eat a larger portion, it is more than one serving. For example, a hamburger bun is 2 servings. If you have a combination food like pizza, estimate the food groups that it represents - bread group (crust), milk group (cheese), vegetable group (tomato sauce).

Bread, Grains and Pasta (6-11 servings)

• 1 slice bread
• 1 pancake
• 1 tortilla
• A½ bun
• 1 bagel or English muffin
• 1 small muffin
• A½ cup cooked rice, pasta or cereal
• 1 roll

Vegetable Group (3-5 servings)

• A½ cup chopped raw or cooked vegetable
• 1 cup raw leafy vegetable
• A½ cup vegetable soup
• 10 french fries
• 1 medium potato

Fruit Group (2-4 servings)

• 1 piece fruit
• A½ cup juice
• A½ cup chopped, cooked or canned fruit
• A¼ cup dried fruit
• A½ grapefruit
• A¼ cantaloupe

Protein and Meat Group (2-3 servings)

• 3 ounces cooked meat
• A½ cup cooked beans
• 1 egg
• 1/3 cup nuts
• 2 tablespoons peanut butter

Dairy Group (2-3 servings)

• 1 cup milk or yogurt
• 1 ounce cheese
• A½ cup pudding
• A½ cup ice cream
• A½ cup cottage cheese

A nutritious diet will provide you with the 40 or so essential nutrients needed by your body and for your baby's health too.

Don't Forget the Folate
One nutrient worth special consideration when you are preparing your body for pregnancy is folate or folic acid. This vitamin has been shown to significantly reduce the risk of having a baby with neural tube defects, such as spina bifida, which is a defect in the spinal column.

Folate helps develop the neural tube that becomes the baby's spine. The neural tube starts to develop shortly after conception and is closed at 28 days. The recommendation for folate prior to conception is 0.4 milligrams, or 400 micrograms everyday. Foods rich in folate include citrus fruits and juice; dark, green, leafy vegetables like spinach; whole grain and fortified breads and cereals; wheat germ; nuts; legumes; lentils; and lima beans. To read more about folate,

Iron out anemia
Your doctor may recommend that you have a blood test to find out if you are deficient in iron before you get pregnant. Women who have iron-deficiency anemia are at an increased risk for preterm delivery and low birth-weight babies. Therefore, if it is determined that you have iron deficiency, you will probably start taking an iron supplement. To read more about iron,

Supplement savvy
Even if you are eating a healthy diet, your doctor may recommend a prenatal supplement 2-3 months before conception. This supplement will contain additional necessary nutrients including folate, iron, and calcium. Some women experience less morning sickness complications such as nausea and vomiting if they begin a prenatal supplement before conception. The nutrient zinc, also found in the supplement, may help with fertility.

Once you begin taking the prenatal supplement, you should STOP taking other supplements. Excessive amounts of certain nutrients can be toxic and hazardous to your health and the baby's development. Now is also the time to discuss with your doctor any herbal supplements, teas, or products that you may be taking. Some of these products may be harmful to your baby.

Aim for a healthy weight
Ask your doctor what your healthy weight should be and then do your best to reach that target before getting pregnant. Being overweight or underweight can reduce your chances of conception. It can also increase the risk of pregnancy complications.

Underweight:
Women who are underweight have a higher chance of having a preterm delivery or giving birth to a smaller baby. To gain weight, you will need to eat more. Here are some tips:

• Eat more often. Eat something every hour or two.
• Keep snacks handy, such as nuts, cheese and crackers, snack mixes, granola, dried fruit, pudding cups, yogurt, ice cream, cookies, and meat spreads.
• Make your drinks count. Try milk, shakes, hot chocolate, pasteurized eggnog, juices, fruit-yogurt smoothies.
• Top vegetables, casseroles, soups and salads with cheese.
• Add extra butter, margarine, oil, salad dressings, and mayonnaise to your foods.
• Add sour cream, cream cheese or whipped cream to your favorite recipes.
• Add nuts and seeds to vegetables and salads.

Overweight: Overweight women tend to have larger babies and more difficult deliveries. The extra weight can also put you at higher risk for diabetes, high blood pressure, and back pain. While being overweight during pregnancy can cause problems, you never want to crash diet or lose weight all at once. If you are overweight and not yet pregnant, talk to your doctor about a safe and sensible weight loss plan.

Long Time Conceiving? Chances are, It's a Boy!

According to the British Medical Journal, the longer it takes for a couple to conceive, the higher their chance of having a boy. Researchers studied 5,000 women who had a single birth. Fifty-one percent of couples who became pregnant in less than 12 months had a boy, compared to 58% of couples who took over 12 months to conceive. Researchers suggest that with each additional year a couple attempts to conceive, the odds of them having a boy increase by four percent.

Researchers don't know for sure why a longer conception time increases a couple's chances for having a boy, but previous studies have correlated thick cervical fluids with a difficulty conceiving. Sperm that carry the Y (male) chromosome tend to swim faster through thick cervical mucus than sperm carrying the X (female) chromosome, which could explain this outcome.

BabyFit Tip: There's no sure way to plan on conceiving a girl or a boy. However, there are steps you can take before conception to help yourself get ready for a healthy pregnancy.

Considering Pregnancy?

Caring for your health before you become pregnant may help you identify areas that put you and/or your baby at risk during pregnancy. First, schedule a pre-conception counseling appointment with your doctor. This discussion can educate you on things to come and help you prepare, both physically and emotionally, for pregnancy.

Here are a few things to consider prior to becoming pregnant.

Your weight - Your doctor will recommend you achieve a healthy weight before becoming pregnant. If you are overweight, you are at risk for high blood pressure complications during pregnancy. If you are underweight, you are at risk of delivering a low birth-weight baby. What is a healthy weight? Check out the chart below. Important - once you are pregnant, dieting is out of the question. You want to try to achieve your healthy weight prior to becoming pregnant.

Exercise - Generally, if you are currently active, your doctor will advise you to continue your normal exercise routine throughout your pregnancy, as long as there are no complications. However, starting an exercise program while you are pregnant is typically not recommended. Ask your doctor about exercises appropriate for you and your particular circumstances.

Diet - To ensure a healthy pregnancy, you should follow a healthy, well-balanced diet, including a variety of foods to get all the nutrients you need. Your physician will likely ask you about your caffeine intake as well as your daily consumption of calcium-rich foods, folic acid and Vitamins C and A. Supplements are usually recommended, such as a prenatal vitamin containing folic acid.

Planning Ahead makes a lot of sense!

Improving health status before becoming pregnant has its advantages:

• You will feel better.
• It will help you keep your weight gain during pregnancy within safe range.
• It will contribute to a greater sense of well-being.
• It can reduce your recovery time postpartum.