#Whatsfittrending: What makes a good Fitness Instructor?

 

My confidence shakes: beneath of mask of smiles, polite exchanges, well-read verbiage, I quake at the thought of being the center of anyone’s attention. Shudder-inducing images spin around a reel of potential: what if I say the wrong thing? What if I’m not encouraging enough? What if my style is too laid-back, or too in-depth? I’m terrible at this.

Our inner dialogue narrates our intentions and creates realities: some actual, some perceived. Confidence is the core of all we do, a practice we learn and the first practice for which we need to care. Confidence is all the difference in how that inner dialogue is mapped and it guides the results when real, live humans are in front of us ready to learn.

Below is a vignette on strengthening your practice as a fitness instructor, leaning into that confidence and challenging yourself.

Confidence

How is confidence accessed?

Where does your confidence reside? Where does it originate? Something compelled you to choose fitness as a career: some part of you loves health, wellness, fitness and your individual practice enough to inspire your passion to support others on their journey. Harness that: hold it tight, and remember why you chose it. You ARE good at this! Direct your self-talk in aspirational ways. {Read more about Confidence from Psychology today, here.}

Audience Awareness

Keeping your audience

There are a few keys to adult learning theory that might be helpful, like, adults need a reason to be doing and learning something. We crave wholly understanding a process from its basic mechanics to how it supports daily living and wellness. We exercise to be fit, sometimes just because we think we should, so anything you as an instructor can do to compliment us for that, we appreciate. We’re stressed: we come to a fitness class to relieve the pressures of work, families, not feeling good enough ourselves: make us laugh, help us feel worthy and social. {Looking for what to say? Check out links 7, 8 & 9below!}

One of the best classes I ever attended was a hot vinyasa flow yoga class: I was petrified. I had just moved to the area, I knew no one and I was attending a challenging class with a cadre of strangers who probably all knew each other and were all experts, right? Wrong: no one cared that I had to rent my mat or that my knees were slightly bent in downward dog. The teacher created a warm, friendly, welcoming, calm environment right from the beginning. She walked us through every pose and gave us tidbits of encouragement along the way. She was funny at the right times and she knew exactly when to engage some ceiling fans as our hands slid along our mats, lathered in sweat. At the end of the class, we all lay in darkness in savasana and she offered us each a cool cloth scented with lemongrass. “If for any reason you do not wish to have a cloth this evening, please put your hand on your heart and I will know not to offer one.” How sweet, polite and unintrusive is that?! (Incidentally, I accepted a cloth and it was amazing.) The next day I was so sore I could barely walked and I knew I was hooked: now, I’m researching everything I can about yoga and different types of practice.

Research

Segueing to the next point, there is a reason ideologies carry superlatives like innovative, old school, progressive and antiquated: research. The more you read, learn and know about fitness, nutrition and wellness, the more you can share with your clients, so good for you for reading this blog and clicking on the links! You’re helping yourself to best help your clients.

Learn Something New

Research is great – it’s the lifeblood of progress – but continued learning in an environment similar to the one in which you teach recalibrates your perspective. What do you notice about your position as a student? What can you borrow from someone else’s practice to improve your own? How can you challenge yourself to keep things interesting and create new motivation?

I wish you all the best in health and living well – be your most amazing self today!

Sara

Some links on fitness teaching

  1. Am I Good Enough to Teach? | Live interview with Michel Besnard

http://www.absoluteyogaacademy.com/am-i-good-enough/

  1. ACE Fitness: 10 tips for increasing your confidence as a group fitness instructor

https://www.acefitness.org/certifiednewsarticle/3297/10-tips-for-increasing-your-confidence-as-a-group/

  1. IDEAfit: How to be a Great Fitness Instructor

http://www.ideafit.com/fitness-library/how-be-great-instructor

  1. {video} Dulcinea Hellings: Confidence building tips– Real HOLLYWOOD Trainer Dulcinea Lee Hellings “Hot and Flirty Fitness”

https://www.youtube.com/watch?v=inf7n9tVWsc

  1. Peanut Butter Runner: Tips for Becoming a Group Exercise Instructor

http://www.peanutbutterrunner.com/tips-for-becoming-a-group-exercise-instructor/

  1. Bodybuilding.com: Good instructors and born: great instructors evolove!

http://www.bodybuilding.com/fun/wnso23.htm

  1. Bendiful Blog; Cues and Scripts

http://www.bendifulblog.com/how-to-cue-in-group-fitness-classes/

  1. Yoga.Lovetoknow: Guided Meditation Scripts

http://yoga.lovetoknow.com/Guided_Meditation_Script

  1. The PTDC: Personal Training Cues

http://www.theptdc.com/2014/01/cues-for-personal-trainers/

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Yoga for Colds and Flu

I rarely admit defeat: slightly competitive and passionate about my health {and yours!}, I find it incredibly challenging to let the words “I’m sick” pass through my lips. Unfortunately for me and my ego, illness knows no boundaries, thus, as I sit here typing away, I have indeed inherited a few germs from the little cherubs I see daily as a behavior therapist.

Oh, the humanity!

To help relieve what I am feeling, I am taking all of the typical advice and precautions: drinking lots of fluids (including a special tea I make*), eating lots of fruits and vegetables, getting enough rest, and yes – having a sweat session daily. If you are truly unwell, feeling achy and/or a physician advises against physical activity please follow his/her advice. I am not a doctor. My advice is to discuss with your physician or for consideration by individuals who are relatively healthy (barring a minor cold/sore throat) and active and feel well enough to participate.

Walking the dog and even running outside feel okay for me, but since it’s gotten colder I find it difficult to work up the kind of germ-expelling sweat I seek. Indoor workouts like cardio videos, Pilates, yoga and the treadmill or stairmaster seem to fit the bill. Additionally, I found some amazefest Yoga for Colds videos, linked below. I admit that in college, I routinely utilized “Yoga for Hangovers” and found quick relief from pesky cheap wine headaches, so I felt rather assured these pose sequences would offer relief from my cold symptoms – they did.

Off we go:

BrettLarkinYoga (~30 mins): https://www.youtube.com/watch?v=TEkV8EvIW80

Yoga With Adrienne (~20 mins): https://www.youtube.com/watch?v=n5YvtYXSocw

Chaz Rough (~20 mins): https://www.youtube.com/watch?v=e1pdrLt5e-U

Vimalvyas (~10 mins): https://www.youtube.com/watch?v=2U3acfPlx_c

*Cold Relief Tea (The taste is not for everyone, but this cleared my throat pain within hours, and relieved my sinus congestion in about one day. I drank 1 cup ~3 hours until symptoms cleared completely, in conjunction with exercise and a healthful diet.)

1 Cup filtered water, heated in microwave or to boiling over stove

1 herbal tea bag, any flavor

1 tbsp honey or 2 tsp brown sugar

1 tbsp Apple Cider Vinegar

1 tsp Cayenne Pepper or Paprika

1 Lemon Wedge

I added all ingredients to hot water. As per my tea routine, I left the bag in: this is totally your preference.

getwellsoon

Wake up with Pilates!

Like most Americans, I find this time of year particularly time-starved: the days are perceptibly shorter, social commitments increase and my ability to ultra-tasks seems to dull in cooler months. Hectic as it is, I still find ways adjust my schedule so I can feel like I’m working off the treats my co-workers deploy in break rooms. Some of the strategies just feel really good: starting my day with yoga or pilates is incredible, even if it’s just a  10-, 15- or 20-minute workout! Below are a few I’ve tested and tried, just for you! 🙂

  1. 15-minute abs (Blogilates): https://www.youtube.com/watch?v=RfRzwfgcqxg
  2. Morning wake-up with Pilates: https://www.youtube.com/watch?v=GLKIuITKj-A
  3. Denise Austin Pilates: https://www.youtube.com/watch?v=8GurTMB_4bc
  4. 15 minute Mat pilates: https://www.youtube.com/watch?v=mO2kNQyduxM
  5. Stretch POP Pilates: https://www.youtube.com/watch?v=Qgz4o2lEXYQ

 

Fitness Myths

Greek Gods, urban legends, fables and superheroes maintain their posts as literary monoliths. Whether one regards them as mystery, moral or myth, they are quite indubitably, a manner of objectification: for our pleasure and entertainment, in addition to something from which we learn. While the stories possess at their core a thread bearing resemblance to our real-life tapestry, we are typically keenly aware they are, in actual fact, stories.

A corner of literature that has no place for such entertainment is nonfiction, specifically in the health domain, yet daily clickbait lures us in, its non-research-based web content promising a quick fix, faster weight loss, a better physique but more realistically, a well of empty promises.

Alarmingly, fitness myths exist disguised as genuine certainty, manipulating data from studies and utilizing a modicum of truth to connect unrelated points. Posing an even greater risks is not the acceptance of some purported evidence by the general public, but belief by individuals in the medical community: “The promulgation of unsupported beliefs may yield poorly informed policy decisions, inaccurate clinical and public health recommendations, and an unproductive allocation of research resources and may divert attention away from useful, evidence-based information.” [1]

Some current myths in circulation include:

MYTH: You should stretch before exercising.

WHY IT IS INACCURATE: Muscles need to warm up first. Stretching cold muscles might do absolutely nothing for you, or it might strain unready (unwilling) muscles and tendons.

WHAT IS TRUE: Stretching warm muscles, after a workout, can serve to benefit you – OR – you can begin with dynamic stretches.

MYTH: You need Gatorade if you’ve worked out. Also, that protein shake.

WHY IT IS INACCURATE: There are simply too many variables. First, Gatorade was developed for college athletes enduring hours-long sessions in Florida heat. Second, while it is relatively true that some electrolytes are expelled through sweat during rigorous exercise, workouts lasting less than one hour are unlikely to deplete these stores or glycogen stores to the extent that a patented drink is needed. Thirdly, intensity and frequency are as important as the general health of the individual: if you have one running workout with several days or even weeks between, your body probably doesn’t need what will amount to mostly added calories. Finally – a word about those shakes your gym offers: it’s a money and calorie trap. Unless you are training professionally and working out for hours, your typical diet should be adequate. If it’s not, there’s a better way to replenish your stores and keep you healthy that do not include highly processed powders.

WHAT IS TRUE: Ultra-athletes, marathoners, triathletes and elite competitors can benefit from supplements like Gatorade, protein shakes, gels, etc.

MYTH: In order to get in shape I have to do something “extreme” like CrossFit.

WHY IT IS INACCURATE: Firstly, CrossFit is user-specific: if you make it extreme (and, quite consequently, dangerous), then it will be. Secondly, CrossFit is <gasp!> circuit training and hardly new or unique – just branded for exposure and appeal. Thirdly, provided you find something motivating that you will commit to on a regular basis, something that encourages you to move but also pushes you and challenges you, you’re on a great path.

WHAT IS TRUE: Exercise is individual: whether it is something like CrossFit, or aerobics, or running or evening walking, you can get in “shape” whatever that means to you.

MYTH: Obesity is always genetic: you cannot change your predisposed condition.

WHY IT IS INACCURATE: “With a very good reason, obesity is said to be a complex and heterogeneous trait. Its genetics are extremely cumbersome, its environmental etiology multifaceted, and the interactions of these, mediated in part by the epigenetics, are enormously complicated. Further, the consequences of obesity vary, sometimes following and sometimes dissociating from the degree of overweight. A proportion of obese individuals even remain free of metabolical complications. This phenomenon, too, may be genetic, environmental, epigenetic, or all of the three.” [2]

WHAT IS TRUE: Both nature and nurture – genetics and environmental conditions – play a role in weight control. While there are some genetic conditions, or inherent medical conditions, that complicate whether or not a person can maintain a healthy weight, diet and exercise are positioned closer to the epicenter of that argument. Conversely, some individuals have genetic markers that put them at risk for obesity; thus, certain training exercises – specifically weight-bearing or strength training – may cause weight gain. Studies concerning this trait often cited diet as a key contributor to weight gain over the type of exercise, but noted that other forms of exercise might yield weight loss effects. (http://www.livescience.com/50680-obesity-genes-weak-exercise-benefit.html).

More on Myths:

Exercise Myths: http://www.bottomlinepublications.com/component/mtree/article/diet-a-exercise/4-dangerous-fitness-myths

Debunked Myths: http://lifehacker.com/5895140/10-stubborn-exercise-myths-that-wont-die-debunked-by-science

Gatorade Study: http://www.jscholaronline.org/articles/JFN/JFN%20101.pdf

Effects of Protein Shakes: http://healthyeating.sfgate.com/disadvantages-protein-shakes-7305.html

Smart Fitness: http://www.medicaldaily.com/pulse/practice-smart-fitness-10-common-myths-about-working-out-should-be-laid-rest-317394

CrossFit Myths Debunked:

http://www.livestrong.com/slideshow/1010731-10-crossfit-myths-debunked/

The Genetics of Obesity: http://download.springer.com/static/pdf/812/bok%253A978-1-4614-8642-8.pdf?originUrl=http%3A%2F%2Flink.springer.com%2Fbook%2F10.1007%2F978-1-4614-8642-8&token2=exp=1439312428~acl=%2Fstatic%2Fpdf%2F812%2Fbok%25253A978-1-4614-8642-8.pdf%3ForiginUrl%3Dhttp%253A%252F%252Flink.springer.com%252Fbook%252F10.1007%252F978-1-4614-8642-8*~hmac=5a1acbe29d9dfc3d08bb88b8afdd7c06df0397436baa40bb316805ff0f0eb394

[1] Krista Casazza, Ph.D., R.D., Kevin R. Fontaine, Ph.D., Arne Astrup, M.D., Ph.D., Leann L. Birch, Ph.D., Andrew W. Brown, Ph.D., Michelle M. Bohan Brown, Ph.D., Nefertiti Durant, M.D., M.P.H., Gareth Dutton, Ph.D., E. Michael Foster, Ph.D., Steven B. Heymsfield, M.D., Kerry McIver, M.S., Tapan Mehta, M.S., Nir Menachemi, Ph.D., P.K. Newby, Sc.D., M.P.H., Russell Pate, Ph.D., Barbara J. Rolls, Ph.D., Bisakha Sen, Ph.D., Daniel L. Smith, Jr., Ph.D., Diana M. Thomas, Ph.D., and David B. Allison, Ph.D.. Myths, Presumptions, and Facts about Obesity. N Engl J Med 2013; 368:446-454. January 31, 2013. DOI: 10.1056/NEJMsa1208051

[2] Kirsi H. Pietiläinen MD, PhD, MSc in Nutrition. Genetics and Epigenetics: Myths or Facts?

Date: 08 Oct 2013.

Alternative Fitness

Due to its brand as a requisite health practice – a means of wellness and aesthetics – exercise presides victorious among features of the fitness spectrum. Nutrition, mental well-being and complementary medicine are included along the same scale; however, what we have learned and read about exercise guides us toward seeking “fitness” through movement, with strong reason.

Exercise benefits span the aggregate of our comprehensive fitness: habitual exercise is shown to minimize depressive symptoms [1]; combat diabetes and obesity before and during pregnancy [2]; improve quality of life as well as cardiovascular function [3]; and have a positive impact on aging [4]. While the frequency, intensity and duration of exercise varies on an individual basis, most experts would agree that all humans were designed to move and some type of daily physical activity is beneficial. Some more information on this can be found here:

The type of exercise one performs can depend on several corporal and preference factors: some individuals thrive on running long distances, while others’ needs are met with micro workouts. Some individuals love lifting heavy and loathe cardiovascular workouts, while others are happiest walking or jogging without throwing a glance toward a dumbbell or Nautilus. Group dynamics might prove most inspiring to others still, with social aspects confetti’d into aerobics, dance or martial arts.

Alternative Fitness (AF) is not specifically new, but a younger description of some of the opportunities we have to exercise, offering a different perspective on how we define movement related to health. Yoga and Pilates are included in AF, as are fitness pursuits such as Pole Dancing, Spinning, Rowing, TRX, aerial arts and many more. While the concept resides in innovation through unique and fun challenges, these “anti-gym” workouts are still very much workouts, when taught and performed correctly, and they typically occur in a studio or outdoors. Costs vary considerably, so while these might prove exceptionally motivating for their appeal, walking and running are {usually} free. Regardless, given the aforementioned accurate performance statement, AF appears beneficial to one’s health.

More on Alternative Fitness:

[1] Mats Hallgren, Martin Kraepelien, Agneta Öjehagen, Nils Lindefors, Zangin Zeebari, Viktor Kaldo, Yvonne Forsell. The British Journal of Psychiatry Jun 2015, DOI: 10.1192/bjp.bp.114.160101

[2] Exercise Before and During Pregnancy Prevents the Deleterious Effects of Maternal High-Fat Feeding on Metabolic Health of Male Offspring

Kristin I. Stanford1,2; Min-Young Lee1,2; Kristen M. Getchell1,; Kawai So1; Michael F. Hirshman1; and Laurie J. Goodyear1,2

[3] Effects of exercise training on different quality of life dimensions in heart failure with preserved ejection fraction: the Ex-DHF-P trial

Kathleen Nolte1; Christoph Herrmann-Lingen2,3; Rolf Wachter1,3; Götz Gelbrich4; Hans-Dirk Düngen5; André Duvinage6; Nadine Hoischen1; Karima von Oehsen1,2; Silja Schwarz7; Gerd Hasenfuss1,3; Martin Halle7,8; Burkert Pieske9,*; Frank Edelmann1,3,*

[4] Active and healthy ageing: The benefits of physical activity and exercise. Sport Health; Volume 33 Issue 1 (May 2015); van Uffelen, Jannique1

Vegan /Vegetarian Sports Nutrition

A finite number of individuals who consider themselves athletes occupy a collaborative Venn diagrammatic circle titled “Vegetarian” or “Vegan.” With emphasis on protein and carbohydrates (but most readily animal products and complex carbohydrates) a majority of sports nutrition beliefs scarcely nod in a plant-based direction. Afforded the chance to include another Venn diagram to the metaphor, Vegetarian and Vegan diets are also occasionally categorized with eating disorders, particularly among female athletes. This is justified by authors with the notion that these diets are more often considered restrictive or a means of extreme weight control effort. While the classification appears judgmental in some cases, in other cases this is accurate in the presence of amenorrhea.

As a broad-sweeping ideal toward elite health gives further evidence-based credence to plant-based diets – whether or not they include minimal or no animal products – [some] sports nutrition advice is changing to include a more holistic approach.

In an effort to determine risks, benefits, impact and true nutritional needs, the following information was recruited. While any diet should be structured with advice from licensed professionals, these data provide reading to inform individuals seeking optimum health.

  1. Sports Nutrition | The Female Athlete Triad: http://link.springer.com/chapter/10.1007/978-1-4899-7525-6_2#page-1
  1. Vegetarian Resource Group: https://www.vrg.org/nutshell/athletes.htm
  1. Vegan Health | Vegan Weightlifting (Science): http://www.veganhealth.org/articles/weightlifting
  1. Fueling the Vegetarian (Vegan) Athlete | Current Sports Medicine reports

http://journals.lww.com/acsm-csmr/Abstract/2010/07000/Fueling_the_Vegetarian__Vegan__Athlete.13.aspx

  1. Iron and the Endurance Athlete | Applied Physiology, Nutrition and Metabolism

http://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2014-0147#.VbjihrXg9AM

Of note: An article was REMOVED from Elsevier as authored by American Academy of Nutrition and Dietetics

http://www.sciencedirect.com/science/article/pii/S2212267215002610

Professional opinions within social media content:

One Green Planet: http://www.onegreenplanet.org/natural-health/sample-meal-plans-for-the-female-vegan-athlete/

No Meat Athlete: http://www.nomeatathlete.com/

LovingItRaw: http://www.lovingitraw.com/

Ethical Fashion: Shopping & Sites

Resources abound when the heart yearns for fashion: never more than a keystroke and a credit card number away from fashion arriving at your doorstep we exist in a veritable virtual playground of beautiful, envy-worthy garments. Trickier tasks reside in finding cruelty-free, ethical and sustainable fashion that still fits our financial and aesthetic bills. What is rather pleasing to the eye might exhaust the typical household wardrobe budget rather quickly: accustomed to “hauls” where $100-$150 might win a girl scores of skirts, dresses, pants and accessories at wallet-friendly department stores, quite the contrary circumstance can arise when sifting through organic, leaping-bunny approved threads.

On the prowl for fitness clothes promote cruelty-free and ethical standards, I hit my standard internet searches: Google, Pinterest and Twitter. I also scoured my usual fave fashion blogs and searched for “cruelty-free” and “ethical.” Here’s what I found:

1. http://thenotepasser.com/blog/2015/6/1/ethical-activewear

2. Excellent Guide here: http://www.onegreenplanet.org/lifestyle/a-guide-to-buying-sustainable-fair-trade-and-vegan-clothing/

3. PETA: http://www.peta.org/living/fashion/cruelty-free-clothing-guide/cruelty-free-clothing-guide-search-product/

4. Vegan Cuts: http://blog.vegancuts.com/health-fitness/eco-vegan-yoga-gear/

5. http://www.ethicalsuperstore.com/ethical-gifts/for-her/

#Whatsfittrending: Pilates Power Hour

Power Hour Pilates
15 minutes walking at a brisk pace (13-15min/mile)

Complete each of the following exercises for 1 minute/ea. Do as many as you can in 1 minutes, focusing on posture and perfect form. Eventually, you will be able to do the entire routine without stopping.

There are tons of music apps that will change the song every minute to keep you motivated and let you know when one minute is up..so have fun!

1- The hundred (complete as per typical for 1 minute – you might either not reach or perhaps exceed 100)
2-Rollups – go very slowly, keep perfect posture the entire way through, lean forward to engage hamstrings & stretch
3-Reach around
4-Rolling like a ball
5- Leg Circles
6-Single Leg stretch
7-Double Leg Stretch
8-Crisscross
9-Spine stretch
10 – Corkscrew
11- The saw
12-Shoulder bridge
13- spine twist
14- kneeling side kicks
15-plank
16-leg lower/raise
17-rocking
18 – Rotation
19-v-lift
20-double-crunch
21-ventenese side lift
22 – swan dive
23 – single leg kicks
24 – plank with hip dip
25 – 3 pulse crunch
26 – thigh stretch
27 – low lunge stretch
28 – child’s pose
29 – rolling like a ball
30 – single leg stretch
31 – crisscross
32 – plank tapouts
33 – rotation
34 – v lift
35 – double crunch
36 – seal
37 – crab
38 – control balance
39 – cobra
40 – leg circles
41 – saw
42 – bridge
43 – 3 pulse crunch
44 – double leg stretch
45 – child’s pose

#Whatsfittrending: Vegan Pregnancy

“You’re doing something harmful.” “You’re not getting enough {insert nutrient here}.” “You should eat {insert animal product}.” “Pregnant women should drink cow’s milk.”

Individuals lacking medical credentials have a lot of opinions in general, but some people find misdirected  importance in telling a pregnant woman what she should and should not put in (or on) her body. Nutrition offers unnavigable waters at times as it is, so where do the some people find the nerve to offer their unsolicited advice? Their hearts might be in the right place: we all want to see a child thrive; but the truth is, there are many ways to have a pregnancy that’s healthy for you and your baby, on your terms. As always, seek medical advice from a board certified professional.

There are scads of articles, links and entire magazines dedicated to “traditional” pregnancy diets and fitness. There are even quite a few discussing vegetarian or pescatarian diets, as many women throughout the world eat less meat than Americans, although we are fifth on the list of beef consumption.[1] In today’s post I wanted to address vegan and limited-animal-product prenatal diets.

Let’s try this premise on for size: You don’t need specific foods: you need nutrients.

What nutrients are specifically recommended?

MayoClinic recommendations: http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

Pregnancy-Plate

http://www.ohsu.edu/blogs/doernbecher/2013/04/25/my-pregnancy-plate-a-blueprint-for-healthy-eating-during-pregnancy/

Emerging roles for folate and related B vitamins in brain health across the lifecycle

http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=9527745&fileId=S0029665114001554

RDA’s for Perinatology: http://perinatology.com/Reference/RDApregnancy.htm

On the B12 conversation:

The Role of utrition in children’s neurocognitive development, from pregnancy through childhood: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607807/

Vegan Pregnancy Blogs & Websites:

http://www.ashleysgreenlife.com/2013/10/my-vegan-pregnancy-diet.html

http://www.whattoexpect.com/pregnancy/eating-well/week-18/vegetarian.aspx

http://www.midwiferytoday.com/articles/veganpregnancydiet.asp

http://www.peta.org/blog/morning-sickness-yes-going-vegan-can-even-help/

http://www.babycenter.com/406_is-it-safe-to-eat-a-vegan-diet-during-pregnancy_1245289.bc

http://happyherbivore.com/2012/03/plant-based-vegan-pregnancy/

Cognitive Development/IQ/prenatal diet correlative studies:

This article provides excellent resources and advice on what to eat to ensure a healthy diet and thus a healthy baby:

http://www.parents.com/pregnancy/my-baby/smart-baby-brain-power-tips/

Pregnancy superpower (Spoiler alert: it’s omega 3):

https://au.lifestyle.yahoo.com/practical-parenting/pregnancy/a/12565846/the-pregnancy-superfood-that-will-make-your-baby-smarter/

Vegan Pregnancy Books:

http://www.amazon.com/The-Everything-Vegan-Pregnancy-Book/dp/144052551X

https://books.google.com/books?id=tq3fXwAACAAJ&dq=vegan+pregnancy&hl=en&sa=X&ei=IFgVVdC0HcbhoAS6_YKADg&ved=0CDYQ6AEwAQ

https://books.google.com/books?id=XcdZoalcizkC&printsec=frontcover&dq=vegan+pregnancy&hl=en&sa=X&ei=IFgVVdC0HcbhoAS6_YKADg&ved=0CEEQ6AEwAw#v=onepage&q=vegan%20pregnancy&f=false

Some questions have been raised regarding soy safety, certainly during pregnancy but also thereafter in terms of an appropriate and balanced diet for a growing child. There are soy-based formulas and soy butters marketed as alternatives to nut butters given the incidence in nut allergies. Below are some additional links regarding soy research and its proposed risk/benefit beginning with those trying to conceive through diets for children.

TTC Stage:

Soy food intake and treatment outcomes of women undergoing assisted reproductive technology

http://www.sciencedirect.com/science/article/pii/S0015028214025291

Pregnancy Stage:

Mayo Clinic:

http://www.mayoclinic.org/drugs-supplements/soy/safety/hrb-20060012

http://www.fitpregnancy.com/nutrition/prenatal-nutrition/soy-safety

http://onlinelibrary.wiley.com/doi/10.1111/j.1549-8719.2011.00088.x/full

Soy for Children

Being a soy boy won’t make you a girlie man

http://wellnessplus.net/?p=1723

The unending IQ debate:

http://www.veganmainstream.com/2013/03/08/are-vegan-children-smarter/


[1] http://beef2live.com/story-world-beef-consumption-per-capita-ranking-countries-0-111634

#Whatsfittrending: Yoga and Pilates as Disordered Eating Therapies

I thought I was onto something with this search: as it happens I stand shielding my eyes, peering at others off in the sunny distance. The quest took some curious lists about its course: while extant research purports the value of yoga and Pilates in the treatment of disordered eating patterns, there is also evidence suggesting participants of yoga and/or Pilates are perhaps more likely to have an eating disorder.

As part of a sidebar segment to #Whatsfittrending, I will find resources to balance positive therapies and approaches when working with someone identified as having or whom you suspect has an eating disorder [1]. Below are some links addressing yoga/Pilates/eating disorders, the first of which is a list of peer-reviewed journals regarding the use of yoga in the treatment of eating disorders.

Peer Reviewed Research on Yoga and Eating Disorder Recovery

http://innerdoorcenter.com/index.php/resources/64-sample-data-articles/joomla/extensions/modules/articles-modules/90-peer-reviewed-research-on-yoga-and-eating-disorder-recovery

Yoga and eating disorders: is there a place for yoga in the prevention and treatment of eating disorders and disordered eating behaviours?

http://www.tandfonline.com/doi/full/10.1080/21662630.2013.862369#.VRP4EI7g9AM

The Use of Yoga in Eating Disorder Treatment

http://sophia.stkate.edu/cgi/viewcontent.cgi?article=1363&context=msw_papers

The Truth About Yoga and Eating Disorders

http://www.yogajournal.com/article/eating-disorders/truth-yoga-eating-disorders/

Putting It All Together: An Integrative Approach to Psychotherapy with Eating Disorders

http://www.tandfonline.com/doi/abs/10.1080/15228878.2013.865245#.VRP5mI7g9AM

INFLUENCE OF YOGA ON BODY IMAGE SATISFACTION IN MEN

http://www.amsciepub.com/doi/abs/10.2466/27.50.PMS.119c17z1

[1] Eating Disorders (ED) range widely. Although we might most commonly assume that a person with an eating disorder has nervosas such as Anorexia or Bulemia, there are many other disordered eating patterns residing in the ED category – this might include individuals who are obese. Please find more here: http://www.nimh.nih.gov/health/publications/eating-disorders-new-trifold/index.shtml