Before Pregnancy Multivitamins May Mean Fewer Premies!

August 24, 2011 at 11:46 am (Nutrition, Pregnancy, Reproductive Health, Uncategorized, Vitamin Facts)
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pregnancy test is positiveIf you’re a regular reader of this blog, you know that taking a multivitamin with folic acid before you get pregant can reduce your future babies risk of being born with a neural tube defect (NTDs are serious problems with the brain or spine).  According to a new Danish study, just published in the American Journal of Clinical Nutrition, it could lower your risk of preterm labor, too!

The Study

Poor nutrition is thought to play a role in pregnancy complications, such as preterm births and poor growth rates within the womb. The researchers asked 36,000 pregnant Danish womenabout their diet, weight and vitamin use.

Among those who said they had taken multivitamins at least eight out of the 12 weeks before conception, there were 4.3 percent preterm births (before 37 weeks). For those who didn’t take the supplements, the number was 5.3 percent. The vitamin-popping women were also less likely to have a smaller-than-normal baby.

While not conclusive, study findings are similar to those of a similar 2010 study sponsored by the National Institutes of Health.  In this study, women who took folic acid at least 1 year before getting pregnant had a greatly reduced risk for having a premie.

Great news for women thinking of getting pregnant!

In California, 1 in 12 babies are born too early. Babies born before 37 weeks are not yet fully developed. Some babies who are born too early don’t live. Those who do survive often have serious life-long problems like blindness, deafness, lung problems, heart problems, liver problems, retardation, learning disabilities, difficulty eating, anemia, and cerebral palsy.

Some nutritionists recommend that pregnant women or women who are thinking of becoming pregnant not take mega-doses of certain vitamins.  However, it’s hard to eat right all of the time.  If you’re planning to get pregnant, eating right + taking a good daily multi with 100% of the RDA for all major vitamins (vs. mega-doses) can give you added insurance that you’re doing everything you can for your future baby’s health.  

San Francisco Women – Get Your Free Vitamins!

If you are a woman between the ages of 14-50 and live in San Francisco, you can get a year’s supply of FREE multivitamins from the SF Dept. of Public Health.  Click here to find out how.  And to get the most out of your vitamins, read our recent post on this topic.

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Beautiful Fruit: Papaya

August 23, 2011 at 10:37 am (Beauty, Food & Recipes, Nutrition)
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Need a healthy snack?  Next time, instead of reaching for a candy bar, why not treat your taste buds and your skin with a papaya smoothie?  Papaya is full of nutrition.  One serving of this yummy fruit will give you 58 mcg or 15% of your RDA for folate, 22% for vitamin A and 130% of your RDA for vitamin C.  It also has 2.8 grams of fiber.

Make Your Own Smoothie

To make your own smoothie, blend 1/2 papaya with 1/2 cup of your favorite fruit juice, add a dash of lime and honey to taste.   Boost the nutritional content with a scoop of protein powder or some yogurt and you’ve got a full meal!

Rather chew than drink?  Try this Minted Papaya and Pineapple Salad from the Healthy Snacks website.  Yum!

Exfoliate and more!

Papaya also has papain, which can clear away dead skin cells and impurities. It’s also helpful if you have acne. A number of expensive facial products now use this extract.  But you can make your own.  Apply the inside layer of the Papaya skin directly onto your skin. Leave it for no more than 5 minutes (more can be drying).  This mask will help remove dead skin cells, improve skin elasticity and shrink pores.

For a mask using the fruit itself, Online Health Tips recommends pureeing one cup of fresh pineapple (which has bromein, another enzyme that promotes healthy skin) and half a cup of fresh papaya. Add honey to mix it into a fine paste. Use this after cleansing the face to open up pores and make the skin more receptive to the moisturizing effects of the mask.

What’s your favorite papaya recipe?

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Foodie Tuesday: Macaroni and Cheese with Glazed Vegetables

August 16, 2011 at 12:37 pm (Food & Recipes, Foodie Tuesdays)

It’s time once again for a tasty recipe from Go Folic!  This week we bring you a twist on an old favorite: macaroni and cheese.  Kids and adults alike love a warm bowl of Mac and Cheese.  Why not add a healthy kick with some veggies?  (We also go heavy on the hot sauce, but we’ll leave that up to you).

Macaroni and Cheese with Glazed Vegetables

Yield: 5 servings

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients:

  • 2 cups uncooked macaroni noodles
  • nonstick cooking spray
  • 1/2 cup chopped onions
  • 3/4 cup evaporated skim milk
  • 1 egg, beaten
  • 1/2 teaspoon ground black pepper
  • 1 3/4 cups shredded lowfat Cheddar cheese
  • 4 cups frozen mixed vegetables (corn, carrots, lima beans, peas, green beans)
  • 1 teaspoon grated orange peel
  • 1/2 cup 100% orange juice
  • 1 tablespoon Dijon-style mustard
  • 1 teaspoon low-sodium soy sauce

Directions:

  1. Cook the macaroni noodles according to the package directions; drain and set aside.
  2. Place an oven rack in the middle of the oven.  Preheat oven to 350F.
  3. Spray a skillet with nonstick cooking spray and heat over medium heat.
  4. Add onions to skillet and saute until tender, about 3 minutes.
  5. Add evaporated milk, eggs, ground black pepper, and 1 1/2 cups cheese; mix until smooth.
  6. Add cooked macaroni noodles to the cheese sauce and stir until well coated.
  7. Spray a casserole dish with nonstick cooking spray.
  8. Pour the mixture into the casserole dish and sprinkle the top with the remaining 1/4 cup cheese.
  9. Bake for 25 minutes or until the top bubbles and begins to brown.
  10. While the macaroni and cheese is baking, cook mixed vegetables in a microwave safe dish according to the instructions on the package.
  11. Combine the remaining ingredients in a small bowl and stir until well blended.
  12. Drain vegetables and toss with the orange juice mixture.
  13. Serve 1 cup of macaroni and cheese alongside 3/4 cup of glazed vegetables.

Recipe from Champions for Change Soulful Recipes.

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Take Yr Vitamins!

August 15, 2011 at 1:30 am (Nutrition, Vitamin Facts)

We talk a lot here at Go Folic about the importance of taking a multivitamin every day to help keep you healthy.  But what is the best way for you to take your vitamins?

Here are some helpful hints:

  1. Check with your doctor first: especially if you have any allergies or specific dietary needs.  Ask your doctor what type of vitamins you should be taking regularly.
  2. Take your vitamins with food: this will help your stomach digest the vitamins without giving you a stomachache and help your body absorb the vitamins and minerals.
  3. Take your vitamins regularly: so you don’t forget!  With your busy schedule, it’s easy to miss your daily vitamin dose.  Taking your vitamins at the same time every day will help you remember more easily.
  4. Don’t mix and match: if you start taking a multivitamin, be careful about other dietary supplements or medications you may be taking.  There is such a think as too many vitamins, so you want to be careful.  If you have questions, ask your doctor.
  5. If you have any problems, stop right away and talk to your doctor

If you hate the idea of swallowing pills, you’re not alone.  Big multivitamin pills can be really uncomfortable to swallow.  If you’re having trouble, there’s a few things you can try.

  • Tilt your head backwards, which will create a clear channel for you to swallow the vitamin.
  • Put the vitamin on your tongue first, then swallow liquid.  If you place liquid in your mouth first, oftentimes your throat will close up, making it difficult to swallow your vitamins.
  • Try thicker liquids to “trick” your throat into opening wider.  Thinner liquids like water allow your throat to stay small, which can hurt when you’re taking a vitamin.  Your throat must open wider to swallow something thicker, like a shake or smoothie, allowing your multivitamin to sneak through.
  • Practice!  It’s not always easy the first few times you try, but it will become less uncomfortable with practice.

Also, we here at Go Folic sometimes sneak our vitamins into sweet treats like spoonfuls of ice cream.  Not exactly doctor recommended – but delicious!

Do you have any tips for people who are not comfortable with swallowing pills?

Tips via WikiHow.

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Need a Condom? iCondom’s Got You Covered!

August 11, 2011 at 12:16 pm (Health and Technology, Pregnancy, Reproductive Health, Sex, Teen Health)

Ever needed a condom, but didn’t know where to get one fast?

Well now MTV Staying Alive and iCondom have got you covered.  The app helps users to find condoms when they need them, where they need them – even late at night.

This is how it works: The app allows users to instantly locate the nearest place that sells condoms via GPS. It also provides information which has been uploaded by other users about the dispenser or retailer – for example if the machine is broken or if the shop is open 24 hours. All this means iCondom will be used to create the world’s largest condom distribution map.

You can get the app for your iPhone here.

Info via: MTV Staying Alive.

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New Report: Violence Against Women Can Take Lifelong Toll

August 10, 2011 at 2:37 pm (Uncategorized)

In the United States, over 20% of women have experience some form of gender-based violence.  Gender-based violence includes rape and other forms of sexual assault, intimate-partner violence (such as spouse abuse) and stalking.

According to a new study, the effects of this type of violence can be experienced for the rest of the survivor’s life.  Women who’ve suffered from gender-based violence are more likely to develop anxiety disorders or other mental woes, experience physical and mental disabilities, and have worse quality of life than other women.

The more violence a woman was exposed to, the greater her risk of developing mental illnesses, according to the study.

For example, about 15 percent of women who had been subjected to one form of gender-based violence experienced post-traumatic stress disorder (PTSD). But, if women were subjected to three or more forms of gender-based violence, that number jumped to more than 56 percent, the investigators found.

Suicide rates were significantly higher for women who’d experienced gender-based violence. The average rate of attempted suicide was 1.6 percent for all women in the study, but it was 6.6 percent for women who’d experienced one form of violence, and 34.7 percent for women exposed to three or more types of violence.

Rates of physical and mental disabilities were also much higher for women who had experienced gender-based violence. These women also tended to report an impaired quality of life.

What You Can Do:

If you or someone you know has experienced gender-based violence, there are ways to get help.

If you live in the United States, call The Hotline at 1.800.799.SAFE (7233) or visit www.thehotline.org.

Women living in San Francisco can visit the LEAP (Looking to End Abuse Permanently) website, which can help you develop a safety plan.  They also maintain a current list of resouces (PDF) for counseling, legal services, and shelters.

Women living in Oakland or the East Bay can visit A Safe Place (or call 510.536.SAFE) or HAVEN (or call 248.334.1274).

For more information about gender-based violence, visit The Hotline’s website.

Study information via MedLine Plus.

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Foodie Tuesday: Chicken Tomatillo Salad

August 9, 2011 at 2:18 pm (Food & Recipes, Foodie Tuesdays)

It’s that time again for another great meal suggestion from Go Folic!  We found this one in the Champions for Change Everyday Healthy Meals recipe guide.

Chicken Tomatillo Salad

Yield: 6 servings (1 cup per serving)

Prep time: 20 minutes

Ingredients:

  • 1 cup husked and quartered tomatillos
  • 3 tablespoons light Italian dressing
  • 1 fresh Anaheim chili, seeded and chopped
  • 1/4 teaspoon ground black pepper
  • 2 cups chopped, cooked chicken or turkey
  • 1 cup chopped red bell pepper
  • 1 cup frozen corn, thawed
  • 1 cup chopped carrots
  • 4 green onions, sliced
  • 1/4 cup chopped fresh cilantro

Preparation:

  1. In a blender or food processor container, puree tomatillos with Italian dressing, Anaheim chili, and ground black pepper; set aside
  2. Combine all salad ingredients in a large bowl and toss
  3. Drizzle dressing over salad and toss well to coat
  4. Cover and chill for 20 minutes or make a day ahead to allow flavors to blend
  5. Serve on lettuce-lined plates or bowls.

Enjoy!

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Have you taken the Go Folic survey yet?

August 4, 2011 at 3:38 pm (About Go Folic!, Community Contributors, Polls, Reader Opinions)

In case you haven’t heard, Go Folic wants to know what you think about our websites.

Not only do we want your feedback, we also want to pay you for it!

Take 5 minutes and answer some short questions and you’ll have the chance to win one of three $100 Visa Gift Cards from Go Folic!

Right now, your odds of winning are pretty good.  Let’s just say you have a better chance of winning $100 from Go Folic than you do of winning the lottery, getting struck by lightning, finding a four leaf clover, or getting pregnant unexpectedly (OK maybe not that last one).

So take our survey and win some money!  It will really help us out and make the stuff we post online even better.

You can find our survey here!

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How to: Talk Up Eating Healthy Without Being a Buzzkill

August 3, 2011 at 12:56 pm (Food & Recipes, Nutrition, Reader Opinions)

Hopefully you’ve been able to try out some of our tasty and healthy Go Folic recipes (like the ones here on our blog and in our Folate-Full Easy Recipes and Snack guide).  But what if your friends and family don’t want to eat healthy or take folic acid supplements?  In fact, what if they tell you to mind your own business when it comes to their health??

It’s not easy to talk to your friends and family about making healthy lifestyle choices.  While you want to respect their choices, you also care about them and want them to be as healthy as possible.

Fortunately Darya Pino of Summer Tomato has got some helpful tips on how to talk to your friends and family without seeming like a total jerk!

  1. Don’t get defensive:  The worst thing you can do when some criticizes you for ordering a salad is to get defensive and start preaching your nutritional superiority.  Whatever you do, keep an upbeat tone and maintain perspective. Not everyone understands the importance of their daily food decisions, and they aren’t going to change their mind by being criticized.  Instead of:  “At least I’m not going to have diabetes by the time I’m 40!”Try:

    “Actually the salad here is tasty as hell, have you tried it?”

  2. Use humor:  Without getting defensive, you can still jab back a bit so long as it is clear you’re being playful and joking. If someone asks why you aren’t eating from the giant Costco tub of brownie bites, cracking a joke about how it isn’t your vice of choice today can break the ice and get the attention off your healthy decision.  Instead of:“Eeeewwwww. Haven’t you ever eaten a REAL brownie?”Try:“Thanks, but I’m saving my heart attack for the weekend.”
  3. Happy honesty:  It’s hard to say bad things about someone who is clearly happy and at peace with their decisions, especially if it’s clear you aren’t being motivated by your ego. Instead of:“I’m choosing salad because I’d really like to lose 10 lbs this year so I don’t end up looking like you.”Try:

    “I’m just trying to eat a little healthier these days to see how it makes me feel.”

  4. Share alike:  If you know in advance you’re going to be bringing your own food, you have the advantage of having a meal that looks, smells and tastes much better than anything your friends will find at the corner sandwich shop. Show off your amazing new flavors by bringing enough of something delicious to share.Instead of:“Yuck, I can’t believe you’re eating that disgusting excuse for a calzone.”Try:

    “Have you tried the mandarins from the farmers market this season? They’re freaking amazing! Here, I have an extra one.”

  5. Don’t overwhelm with advice:  No matter how tempting it is, don’t be the reverse jerk. Only offer nutrition advice to friends if they seem somewhat open, otherwise you may totally turn them off. The best thing you can do to help your friends is show them what good healthy food looks and tastes like by setting a good example, then let them watch for themselves as you lose weight and get in shape.  Instead of:“You know, that Lean Cuisine isn’t going to help you get rid of those thunder thighs.”Try:“Wow, I have lost weight! Thanks for noticing! Yeah, I’ve been reading this site called Summer Tomato. It’s great, you should check it out.”

How do you deal with friends who don’t want to switch to a healthy lifestyle?

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Foodie Tuesday: Veggie Bean Wrap

August 2, 2011 at 2:03 pm (Food & Recipes, Foodie Tuesdays, Nutrition, Vitamin Facts)

This week’s recipe comes from Champions for Change, part of the CA Department of Public Health’s Network for a Healthy California.  If you haven’t made it over to their online recipe page, you should definitely take some time to check it out.  They even have recipes in Spanish.

This recipe is great if you’re looking for something quick and easy to make for lunch or dinner.  You can put these wraps together in about 10-15 minutes and still have yourself a healthy meal.

Special folic facts for this meal: adding 1/2 cup sliced avocado will give you 45 mcg (or 10% DV) of your recommended daily folate intake.  You can also try to find fortified tortillas, which will have 400 mcg of folic acid – that’s 100% of your recommended daily folate intake!

Veggie Bean Wrap

Yield: 4 servings (1 wrap per serving)

Prep time: 15 minutes

Cook time: 10 minutes

Ingredients:

  • 2 red or green bell peppers, seeded and chopped
  • 1 onion, peeled and sliced
  • 2 (15 oz) can, 50% less salt/sodium black beans, drained and rinsed
  • 2 mangoes, chopped
  • juice of 1 lime
  • 1/2 cup chopped fresh cilantro
  • 1 avocado, peeled and diced
  • 4 10-inch flat tortillas

Preparation:

  1. In a nonstick pan, saute bell peppers and onion for 5 minutes over medium heat.  Add beans and stir well.  Reduce heat to low and simmer about 5 minutes
  2. In a small bowl, combine mangoes, lime juice, cilantro, and avocado.  Reserve 1/2 mixture for topping.
  3. Fill warm tortillas with 1/4 bean mixture and 1/4 mango mixture.
  4. Fold ends of the tortillas over.  Roll up to make wraps.  Top veggie bean wraps with remaining mango mixture and/or hot sauce of your choice.  Enjoy!

Do you have a favorite healthy wrap or burrito recipe?  Would you like to share it?  If so, post it in the comments section or email us at gofolic@yahoo.com.  Happy eating!

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