Is my baby growing well?

Compared to other periods of life, infancy is the period of most rapid growth and development. After the first year, the rate of growth slows down considerably. The length of the pregnancy, your pre-pregnancy weight, and weight gain during pregnancy all influence a baby’s birth weight. In this post we give mom’s guidance on how to tell is their baby is growing well.

Weight

• A birth weight of above 2.5kg is considered to be normal.
• Below 2.5kg, the baby is referred to as a low birth weight infant.
• A baby with a birth weight of above 4.0kg is called macrosomic infant (macro=large; soma-body).
• In the first few days of life, a baby can be expected to lose about 6% of their body weight. Birth weight is generally regained between the 7^th and 10^th day.
• Baby’s double their birth weight by 4 to 6 months.
• Birth weight is generally tripled by 1 year of age.

Length

• Infants increase their length by out 50% in the first year of life, and double it by four years.
• Genetic factors are the predominant influence on length during the first 3 years of life.
• From birth to 24 months of age, body length increases about 75%.
• Your child’s height at 24 months is about 50% of his/her final mature height while. In other words, your child’s adult height can be estimated by doubling your child’s height at 24 months.

Head circumference

• Head circumference is a reflection of brain growth and development.
• Remarkably, during the same period of birth to 24  months, brain size increases to more than 80% of adult brain size and, by the age of six, its size is 95% that of the adult.

Too little weight?

Even if your child was born small, weight and height should increase at a steady rate. However there are times when weight gain may slow down, stop, or even decrease altogether, for example:

• Illness
• Undiagnosed disease
• Hospital admission
• Introduction of solids
• Stopping of breastfeeding
• Birth of another child
• Emotional or family problems

Too much weight?

For an undernourished child weight gain is a sign of good recovery and is called ‘catch-up growth.’ However a child of normal weight that is rapidly increasing in weight is concerning. Though weight gain is encouraged, too much weight gain is also a problem. 

In the past, concern about rapid growth was virtually nonexistent. This view has since changed with evidence showing that too rapid growth can come at a cost: increased risk of chronic diseases in adult life such as obesity and its co-morbidities i.e. hypertension, diabetes, cardiovascular disease. Overfeeding and overnutrition in infancy and childhood may thus be the cause of increasing obesity rates in adults.

Growth monitoring

Clinic visits are the most important way to monitor your baby’s growth. Babies and young children are growing constantly, and thus need periodic assessments to detect and manage any problems early.

Regular weigh-ins are the best way to identify if there is growth faltering. Weights are plotted on growth curves to reflect a growth pattern. From these growth curves health professionals can identify if your child is growing healthily, slowly, fast, or not at all.

The table below is a guideline for the criteria used to identify growth failure.

Age	No weight gain for	Or loss of weight of
Birth to 3 months	2 weeks	100g
4 to 6 months	1 month	250g
7 to 12 months	6 weeks	500g
13-24 months	3 months	1kg

References

Bier DM. Growth in the First Two Years of Life. 2008. Nestlé Nutr Workshop Ser Pediatr Program, vol 61, pp 135–144.

Hanson LA et al. Growth and Nutrition: The First Six Months. 2008. Nestlé Nutr Workshop Ser Pediatr Program, vol 61, pp 123–134.

Mahan, LK and Escott-Stump, S. Krause’s Food and Nutrition Therapy. 2008. 12^th Edition. Lippincott Williams and Wilkins.

Breakfast for a fuss-free morning

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You’ve hit the snooze button one two many times and before you know it you have 15 minutes to shower, dress, eat and hit the city traffic. What’s the first thing you skip? Breakfast! 

A good breakfast needn’t be difficult or time-consuming. A nutritious breakfast is essential to help provide you with all the energy you need for a long day ahead of scheduled meetings and never-ending deadlines. In this post we give you 5 quick and nutritious breakfast tips for a fuss-free morning.

Monday: High fibre bread with peanut butter

Pop a slice of high fibre bread like whole-grain bread, seed loaf or rye into the toaster. Spread over about 1t low-fat peanut butter, and top with 1 small sliced banana.

If you’re not a peanut butter fan, mix ¼ cup low-fat/non-fat cottage cheese with finely diced dried fruit (apricots, pears and peaches work well). Spread over a slice of bread.

Tuesday: High fibre cereal with milk or yoghurt

Super easy! Try a range of high fibre cereals like All-bran Flakes or Special K. Be creative and sprinkle with mixed nuts, finely diced dry fruit, or small fresh fruits like berries.

Wednesday: Instant oats

Just add water. How hard can that be? Add 2t dried cranberries, half a grated apple, or a sprinkle of cinnamon for flavour.

Thursday: Fruit Smoothie

 If the city traffic means you sit in your car for long periods of time, why not make your breakfast to go? The night before blend 1 cup low-fat yoghurt (preferred flavour) with 1 cup season fruit (think mango, kiwi, or strawberries) with 1 small banana (helps with the texture of the smoothie). Add low-fat/skim milk to achieve a desired consistency, and refrigerate. Pour into a suitable bottle (a good idea is to use a travel mug with a removable yet sealable lid). Enjoy while listening to Gareth Cliff on 5fm mornings.

Friday: Yoghurt Trifle

Prepare a colourful yoghurt trifle the night prior. In a glass bowl, alternate layers of ½ cup muesli, 1 cup low-fat yoghurt, and 1 cup chopped fresh seasonal fruit. Refrigerate for the next morning.

Spin your way to a healthy life

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Brenda Lyttle is a health and fitness expert who began writing for publications in her community in 2005 and now commands an authority in writing on healthy living, HGH, fitness, and anti-aging related topics.

Okay, so makeup India may camoflauge your beauty flaws but there is no way you can hide tons of extra flab, so better be a part of the grind and cycle yourself fit.  If someone tells you that fast paced indoor cycling for 45 minutes to an hour everyday, can help you lose fat, would you believe it? It is true and this concept of indoor cycling, rather, simulating bike riding is very beneficial.

The concept of indoor bicycle riding was developed by an athlete, Jonathan Goldberg, who also coined the term “spinning” to this form of exercise. It became his company’s trademark and since then many have benefited from this form of exercise.

A group of people in a spinning class workout for nearly 45-75 minutes per session, depending upon their stamina and follow the instructions of a certified instructor. The routine begins with slow pedalling and moves up to a faster pace gradually. This does not mean that you have to over exert yourself and begin sprinting before you are ready for it. Build up your pace gradually till your body signals that it is ready for a faster pace.

The routine consists of a slow pace in the beginning and moves on to a faster pedalling, sprinting, climbing and jumping. Sprinting means pedalling very fast, while for climbing, you have to pedal with your bums off the seat or stand and pedal. When you are jumping, the pedalling moves between standing and sitting.

You do not need special clothes or equipment to participate in these classes. All that you need is a good pair of shoes. It would be preferable to have bike shoes that have clips to support your feet better during the fast pedalling. Wear clothes that absorb sweat and keep a towel handy to wipe away sweat. Also, you must keep drinking water to replace the water loss from your body.

If you are spinning for the first timer, ask the instructor to clarify points that are not clear to you. He will tell you the best way to be seated on the bike and the way to position your knees so as to avoid injury. Like any workout, you must begin and end the spinning session with stretches.

Start spinning slowly and build up your pace as your body gets accustomed to it. Water is an essential that you must not forget. When you are spinning, you will sweat a lot and lose a lot of water. Keep sipping water in between the spins and after the workout. Finally, a good diet will give the energy that your body needs to workout.

The spinning combined with the balanced and healthy diet will ensure that the calorie loss takes place fast and you quickly lose body fat. As you gain strength and are able to pedal faster, your cardiovascular system will be strengthened. A rigorous workout like spinning has also been known to reduce stress and make you feel good. Spin your way to a happy and healthy life.

Brenda Lyttle is a health and fitness expert who began writing for publications in her community in 2005 and now commands an authority in writing on healthy living, HGH, fitness, and anti-aging related topics. She is also a strong believer of the goodness of GenF20 Plus, a popular HGH supplement, but insists that exercising can never be replaced by any supplement whatsoever.

MIND your Health

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October is filled with so many health awareness campaigns. Together with Breast Cancer and Osteoporosis, in the month of October the world also celebrated 
Mental Health Awareness month.

Did you know that mental health is treated with a multidisciplinary approach, meaning that mental health can only be effectively treated when a group of professionals work together? These may include psychologists, psychiatrists and even nutrition specialists such as dietitians.

Risk factors for neurological disorders may include stroke, hypertension, head injuries, aging, depression and a family history. For any mental disorders the cause is unknown and there is no warning, therefore we should do everything we can to prevent any neurological disturbance or mental illness.

Protein

Amino acids are the building blocks of all neurotransmitters. These neurotransmitters should transport the message between the body and the brain. Make sure you get enough lean protein in your daily diet by including lean red meat, chicken, fish and plenty of beans or legumes.

Antioxidant intake

Food should be nutrient-dense. This means that it should be rich in vitamins and minerals such as vitamin C, selenium and folate which have benefits to cognitive (brain) functioning. To get optimal amounts of antioxidants use fruits and vegetables with a rich colour such as blueberries,  strawberries, spinach, broccoli and citrus fruits.to reduce oxidative stress in the brain.

Good fats

Get your omega 3’s to reduce oxidative stress and damage to neurons by eating 2 to 3 portions weekly of salmon, trout and tuna. A daily fish oil capsule may also help.

Chocolate and alcohol

The good news is that cocoa and red wine contains flavanols which may increase blood flow to the brain. If you opt to have the wine, allow yourself only 1 alcohol containing beverage per day.

Copper

Cooper has been shown to have beneficial effects too! Find this nutrient in liver, shellfish, nuts, dried beans, legumes, eggs, prunes and potatoes.

Adequate fluids

Never dehydrate your brain. Make sure that you drink sufficient amounts of water and limit your intake of caffeine which may dehydrate your system.

References:

1.       Ferrari CKB. Functional foods, herbs and nutraceuticals: towards biochemical mechanisms of healthy aging. 2004

2.       Escott-Stump. Nutrition and diagnosis related care. 6^th edition.

Waging war on allergies

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With the rapid rise in food allergies in children, a hot topic on the minds of health care professionals is how to prevent allergies. Potential allergens are foods that may possibly cause an allergy and include foods such as eggs, fish, shellfish, nuts, and eggs. In search of the most up-to-date nutritional information for our readers, we have compiled five guidelines that may help to nip in the bud allergies in children.

Give birth naturally

The high rates of C-sections have been linked to the rise in allergy rates in children. This is especially true in children who are at risk for developing allergies, such as those with two parents allergic to a particular allergen.

During natural birth babies are exposed to the mother’s bacteria as they pass through the birth canal. This colonizes the baby’s gut with good beneficial bacteria, which is desirable as bacteria are known to play a key role in the development of the immune system. In C-section births, the very sterile process of not passing through the bacteria-filled birth canal and the sterilization of equipment used in the procedure results in less exposure of the baby to bacteria. This is thought to have increased the rates of allergies.

Breastfeed

Breast continues to be best! The European Society for Pediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN) has concluded that the most effective dietary measure to prevent allergic disease is exclusive breastfeeding for 4 to 6 months.

Introduce solids at the right time

In an attempt to reduce allergy rates, health care providers in the past focused on the delayed introduction of potentially allergic foods. However it is now without doubt that the delayed introduction of solids has led to the high allergy rates. The ESPGHAN committee suggests introducing solids between the ages of 17 and 26 weeks.

Do not avoid potential allergens

In an attempt to prevent allergies in their children mothers were advised to avoid all foods that could potentially cause an allergy. New research shows that this too has likely led to increased allergy rates. Also of concern are the nutritional consequences of delaying or avoiding certain foods.  For example, excluding fish from a child’s diet may put them at risk for a low omega-3 intake, a nutrient important in healthy development and functioning of the brain and immune system.

There is no evidence that avoiding or delaying the introduction of potentially allergic foods reduces the risk for allergy. This is true for both infants considered to be at risk of allergy development (those with allergic parents) and in those who are not at risk. Instead, mothers should continue to eat potential allergens throughout their pregnancies and during breast feeding to expose the infant to small amounts of the allergens.

Introduce one allergen at a time

As established above, it is recommended that weaning foods are not introduced before 17 weeks. In addition to this, foods should be added one at a time in order to detect if the infant is allergic to a particular food.

References

Agostoni C et al. Complementary feeding: a commentary by the ESPGHAN committee on nutrition. J Pediatr Gastroenterol Nutr. 2008: Vol 46 (1); 99-110.

Eggeseb M et al. Is delivery by cesarean section a risk factor for food allergy? J Allergy Clin Immunol. 2003: 112 (2); 420-426

Oktober Bierfest

October means it is time for the Oktober Bierfest, a local fair modeled on the world renowned Oktoberfest that attracts over 5 million visitors annually. If you’re keen for some beer drinking, oompah bands, brakworst, and extra large pretzels, visit the Oktober Bierfest from 27 to 30 October at Monte Casino.

THE EVENT

Bavarian themed draping, bunting and décor adorn every inch of the authentic Bavarian bier hall that greets guests on arrival. Take a seat on sturdy wooden bier benches and be served by Frauleins (waitresses) while the live Oompah band entertains.

Place   Monte Casino

Date    Thursday 27 to Sunday 30 October 2011

Time   Corporate events

Thursday 27th October 2011, 18h00 - 22h30

Public Events

Friday 28th October 2011, 14h30 - 22h30

Saturday 29th October 2011, 11h00 – 22h30

Sunday 30th October 2011, 11h00 – 20h30

THE FOOD

South Africa's finest purveyors of German food will provide a feast of Bavarian fare ranging from cold meats, a selection of German sausages, pork knuckles, chicken schnitzel, sauerkraut and giant pretzels. Both food and Bier can be purchased using Oktober Bierfest "crowns". Crowns come in denominations of R20, and can be purchased in packs on 5 (R100). A Bier will cost 2 crowns, and wine 1 crown, the food will start at 2 crown.

THE BIER

Genuine Bavarian Fraulein (waitressed) will serve frothing Bavarian-styled bier crafted by brew masters from the South African Breweries Ltd, South Africa's finest producer of local and international beer.  The three beers available include Munich Dunkel, Krystal Weis, and Oktoberfest, all crafted by SA Breweries.

1.    Munich Dunkel (The South African Breweries Ltd)

On bringing the beer to your mouth the rich aroma of Munich malt and specialty malts invites you to enjoy that first sip. The aroma will have hints of chocolate, caramel, and/or toffee. A slight noble hop aroma will be present.  The colour is a magnificent blend of deep copper to dark brown with a creamy, light to medium tan head. The flavour is dominated by the rich and complex notes of Munich malt. The taste can be moderately sweet. Mild caramel, chocolate, toast or nuttiness will be evident. No burnt or bitter flavours from roasted malts should be present. Hop bitterness is moderately low but perceptible, with the balance tipped firmly towards maltiness. Aftertaste remains malty, although the hop bitterness may become more apparent in the medium-dry finish.

The Munich Dunkel has a medium to medium-full body, providing a firm and rounded mouthfeel without being heavy or cloying with a medium carbonation. This beer is characterized by the depth and complexity of Munich malt and the accompanying melanoidins.

2.    Krystal Weiss (The South African Breweries Ltd)

Normal weiss beers are unfiltered or "mit hefe" with suspended yeast and thus normally have impaired clarity. This weiss beer is a filtered or krystal weiss version of the weiss beer style. True to any weiss beer is the unique strong phenol (clove like) notes on aroma and taste. This is balanced with a pleasant isoamyl acetate ester (banana like). The beer has some vanilla undertones with slight hop aromas.

Weiss beers are usually pale straw to dark gold in colour. The Kristal Weiss is slightly darker than the usual pale straw appearance. The beer has a dense, thick long lasting white head.

On taste, the Clove and ester notes dominate and carry the beer. It is balanced with some vanilla notes as well as some malty flavours. The hop bitterness is low as is the hop aroma as not to compete with the clove and ester flavours. The body of this beer is medium-light with a spritzy finish aided by the high carbonation. All the flavours combined produce a very refreshing beer ideal for summer.

3.    Oktoberfest (The South African Breweries Ltd)

This easy drinking beer will have some moderate toasted malt aromas coming from a blend of Vienna and Munich malts. There will be a very low hop aroma present. The colour will be a rich dark gold with a slight off white foam head. The flavour will be a complex and distinctive maltiness amplified by the decoction mashing process used with some toasted flavours. The hop bitterness is moderate and hop flavours low to none. The finish is moderately dry and not sweet.

These complex flavours will be carried by a medium body and carbonation. This beer will be a smooth drinking, clean beer with depth of malt character

For more information visit the Oktober Bierfest website or e-mail info@oktoberbierfest.co.za

A bra-ticle by Petra

In her debut on the Good Life this Breast Cancer Awareness month, Petra talks about how the correct bra size can make all the difference.

Not red, not white...IT'S PINK! (Gents, don't feel left out...please read further. It's in your interest too.)

October is Breast Cancer Awareness month. For a fashionable twist, we're talking bras for boobs! Let's not get precious about the word. This month it is important for raising awareness for Breast Cancer and the fight against this horrible disease.

Most women are aware that it is really important to be wearing the correct bra size. This, however, does not mean everyone takes heed. Estimates are that about 80% of women wear the wrong size bra. Listen up ladies, wearing the wrong size can:

• damage your back and posture
• change the shape of your breasts
• make you look bigger than you really are...and not just in the bosom area

The boobs you had in your teens have changed in shape, dimension and height due to the gravitational pull ;) Go up a size. Go down a size. Don't get stuck on wearing a particular size- it must fit you correctly. Bras that give you four instead of two boobs, rise up your back, squelch your skin etc. are wrong for you. Get professional help and call 0-800-get me a bra that fits.

Larger busted ladies, please do not wear those thin lacy/t-shirting bras. They don't give you the  necessary support. You may as well walk around without a bra. Refer to the above.

 

Some tips for the single dads helping their daughters shop for a bra:

• Different boxers and briefs fit you differently. Yes? Well so do bras. And there are hundreds of bra styles to choose from.
• Don't rush her. Let her try on as many bras as she needs too to find what is right for her.
• Take her to a professional bra fitter. Health wise, it's in your daughter's best interest.

 

Information without action is pointless: Let's all get involved and wear Pink, buy Pink breast cancer ribbon, and support sexy pink bra (just for the gents ;)

For more information on how you can support breast cancer awareness, visit the Pink Drive website.

Contact Petra on petra@5quad.co.za or 082 497 3347 for information on how to elevate your personal/organization's image and brand.

Sticks stones may break your bones, but good nutrition will never harm you

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October 20^th is World Osteoporosis Day, and as is the aim of any national health day, the Good Life Dietitians wish to increase awareness on the prevention, treatment, and management of osteoporosis.

What is osteoporosis?

Osteoporosis is the most common bone disease in humans and occurs when there is an imbalance between the amount of new bone formed and the amount of old bone broken down.

In osteoporosis, a person’s bone mineral density (essentially the internal make-up of the bone) is decreased, and the architecture of the bone deteriorates leading to an increased risk for bone fractures.

What are the signs and symptoms of osteoporosis?

Bone fractures are an obvious sign of osteoporosis. It is a disease that very often abruptly presents itself generally after heavy a fall (the increased risk of falling associated with factors of ageing such as loss of sight and balance put the elderly at risk.)  Osteoporosis can be severely disabling. Spinal and vertebral fractures may lead to loss of height, severe back pain, and spinal deformations. Hip fractures may require hospitalisation and major surgery.

There are also several diseases and conditions that may put a person at an increased risk for developing osteoporosis. These diseases include AIDS/HIV, celiac disease, diabetes, haemophilia, inflammatory bowel disease, liver disease, multiple sclerosis, rheumatoid arthritis, and any malabsorption syndrome.

Are there risk factors that cannot be changed?

Unfortunately, there are some non-modifiable risk factors that may put a person at an increased risk for developing osteoporosis. These include:

Gender

Females are four times more likely to get osteoporosis than men. Also, post-menopausal white woman are the most prone to osteoporosis.

Genes

A family history of osteoporosis is a significant risk factor, with about 30 genes associated with osteoporosis already identified by the scientific world.

Being thin or having a slender frame

The smaller your frame the more likely you are to have fractures

Race

While osteoporosis can occur in all race groups, white (especially Northern European) and Asian populations are at a higher risk to black and Latin populations.

Advanced age

As age increases, so does the risk for developing osteoporosis. For women, osteoporosis risk is higher because of the oestrogen deficiency that comes with menopause.

Are there any risk factors that can be changed?

It is good to know that despite there being some factors that cannot be changed, there is still much that can be done to help prevent or at least delay the onset of osteoporosis.

Low calcium intake and vitamin D           

As bones are composted of calcium, a high calcium intake is essential for bone health. Good food sources of calcium include milk, yoghurt, cheese, dark green leafy vegetables (e.g. broccoli, cabbage, Brussels sprouts), oranges, baked beans, oatmeal, almonds, sardines and pilchards (eaten with bones), clams, oysters, and salmon. 

Use a calcium supplement if dairy product intake is not tolerated or sufficient. Dietary supplementation of 1200mg of calcium and 800-1000 IU of vitamin D reduces bone loss and the incidence of bone fracture.  Post-menopausal women need a supplement of 1500mg per day.

Magnesium and potassium

A good intake of fruits and vegetables is associated with a decreased risk of osteoporosis. Aim for a 5-a-day intake of fruits and vegetables to ensure good magnesium and potassium intake.

Sodium

Excess intakes of sodium 9particularly when calcium intake is low) can increase the excretion of calcium, so limit your salt intake (for more on decrease salt intake, go to our previous post: a salt with a deadly weapon).

Caffeine

For those at an increased risk for osteoporosis, excessive caffeine intakes affect bone mass density. Limit to 3 cups of coffee per day and 5 servings of caffeinated soft drinks and teas.

Vitamin C

Vitamin C is involved in collagen production, which supports a healthy bone structure. Be sure to include good sources of vitamin C in your diet such as citrus fruits, kiwi, strawberry, sweet peppers and tomato.

Obesity

It is advised to maintain a weight within a healthy BMI range. Be sure that any weight loss diet includes sufficient protein, calcium vitamins and minerals.

Alcohol

High intakes of alcohol are associated with a lower bone mass density. Also, excess alcohol intakes are generally accompanied by a poor diet as well as cigarette smoking (see below). Limit your alcohol intake to one drink per day for woman and two drinks per day for men.

Smoking

Cigarette smoke inhibits the activity of osteoblasts, the bone cells responsible for building new bone.

Poor physical activity          

A good physical activity regimen will help build bone mass. Do weight-baring and muscle-strengthening exercises instead. Aerobic and stretching exercises are beneficial, as is walking and running. However, avoid excessive weight-bearing exercise which can lead to constant damage to bone.

For more information on osteoporosis, visit the National Osteoporosis Foundation website. 

Sources

Escott-Stump, S. Nutrition and diagnosis-related care. 2008. 6^th Edition. Lippincott Williams and Wilkins.

Mahan, LK and Escott-Stump, S. Krause’s Food and Nutrition Therapy. 2008. 12^th Edition. Lippincott Williams and Wilkins.

National Osteoporosis Foundation www.nof.org.