Fish, Pregnancy, & DHA

Just a few tips on eating fish during pregnancy as well as getting your DHA!

Many pregnant and nursing women become fearful of fish & shellfish because some types contain high levels of mercury. Mercury is a metal that can harm the brain of your unborn baby - even before it is conceived. Fish however is a great source of protein and omega-3 fatty acids. DHA is a fatty acid important to your baby's developing brain. Fish is one of the best sources of DHA. So don't cut fish out all together. Eat low mercury fish 2-3 times per week up to 12 oz total for the week. You may also want to consider taking an omega-3 fatty acid supplement that has been third party tested not to contain mercury (Nordic Naturals is a trusted brand). So how can you reap the benefits of eating fish without the dangers of mercury? Follow these tips.

Don't Eat:
- Swordfish
- Tilefish
- King mackerel
- Shark
- Raw or uncooked fish or shellfish (e.g. clams, oysters, scallops).
- Refrigerated uncooked smoked fish (labeled Nova-style, lox, kippered or jerky)

Eat Up to 1 Serving (6 ounces) per Week:
- Tuna Steaks
- Canned albacore or chunk white tuna
- Halibut
- Snapper

Eat Up to 2 Servings (12 ounces) Per Week:
- Shrimp, crab, clams, oysters, scallops
- Canned Light Tuna
- Salmon
- Mahi Mahi
- Pollock
- Catfish
- Cod

Check before Eating Fish caught in Local Waters
- State health departments have guidelines on fish from local waters. Or get local fish advisories at the U.S. Environmental Protection Agency Web Site.
- If you're unsure about the safety of a fish from local waters, only eat 6 ounces per week and don't eat any other fish that week.

Eat a variety of small, young non-fatty fish.
- Ask your fishmonger to recommend lean, small fish that are caught young.

Source: U.S. Food and Drug Administration; Center for Food Safety and Applied Nutrition
Fitness Tip: Chart your fitness progress as a family and set goals. Post a chart in a common area, and give each other stickers for reaching goals.

Fit moms here is a great new local company!

I just wanted to let you all know about a great new family business that recently opened in Louisville.

Solepepper Sports is owned by local U.S. Olympians Alan and Shayne Culpepper (and their three young sons:). It is a great place to get shoes, apparel, and accessories for your family's healthy, outdoor lifestyle. They have a great selection for adults and several great lines of kids shoes (over size 13). They offer a video gait analysis to ensure you get the right shoe for your foot type, structure, and history. They will be offering free injury assessments with Alta Physical Therapies starting the first and third Thursdays of every month, and they are doing Group Runs every Saturday a.m. at 8:00--all ability levels, with giveaways to participants. Check our their website www.solepepper. com for details...

This Saturday, Nov. 15th is their Grand Opening celebration- -there will be giveaways, athlete appearances, etc. Should be a fun, family event!!

They are located on the NW corner of McCaslin and Cherry--right next to Qdoba!

Solepepper Sports
459 S. McCaslin Blvd, Suite 2
Louisville
www.solepepper. com
303-926-SOLE

Be the Change

I just wanted to share this tidbit from Farel, our head instructor at Stroller Strides...

"BE THE CHANGE" -Ghandi
By Farel Hruska, Stroller Strides National Fitness Director

As moms, we often look at our busy schedules and say things like; "If only I had more hours in the day" or "I wish I could fit more into my day". The reality is that we all have the same 24 hours to work with and to get done all the things we need to do...but what happens to those "things" that need to be done for ourselves? Those moments to take care of ourselves so that we then can care for our families? These are the items on the To Do Listthat get crossed off because there isn't enough time. This demotion of ourselves on the list of priorities can lead to two outcomes: 1) we neglect our health and either become sick and/or frustrated. 2) We lead by the example that "mom isn't that important". Would we ever want our children to start viewing themselves that way? Now, this isn't a time for guilt, it's a time for action! In order for change to happen in the lives of our children and families, we must BE THE CHANGE! We all know the influence MOM has on the family; for the most part, we make the decisions about the clothes our children wear, the food that is bought and the activities we all participate in. If our outlook towards fitting in fitness changed, imagine how the lives of our families would look? BE THE CHANGE: Make YOUR health and fitness a priority and watch how your family's wellbeing will follow suit!"

____________

So make the commitment to yourself and do it now! Make your health an important part of your life, just as important as gong to the grocery store or folding the laundry! It does not have to be a group fitness class, you can just take 10 minutes and go for a walk.

What is Stroller Strides?

Stroller Strides is a total fitness program for new moms that they can do with their stroller aged children. It includes Power Walking and intervals of body toning using exercise tubing and the stroller. Taught by specially trained instructors, it's a great workout for any level of exerciser. Each class consists of a warm up, a power walk and "stations" where we do a variety of body toning exercises. We use exercise tubing (which we provide you with), the stroller and the environment to create our gym.

Values:
•We will help moms achieve their ultimate potential, both physically and emotionally.
•We will offer support and education for moms.
•We will inspire moms to reach optimal health and well being.
•We will inspire children to emulate their moms and make fitness a part of their lives.

Your first class is always free so come try it out.

Our first longmont class will be held at the Twin Peaks Mall on November 24th at 9am.

For more info on classes and pricing, please visit our website-

strollerstrides.net/longmont

or

http://www.meetup.com/strollerstrideslongmont/