Spring is in the air and the pregnant women are in full swing. Every year around this time I notice more pregnant bellies than usual. I don't know if this is mere coincidence or just me being in tune with the sprouting of life, in the earth and within these women. At any rate, what better thing to discuss than Pregnancy health!

From morning sickness to swollen ankles, pregnancy gives many women a run for their money. There are many simple things to consider in having a healthy, easier pregnancy!

Jazzercise. People say it’s been around ‘forever.’ It’s been in business for a long time-over 40 years but is unique because it retains an enthusiastic and youthful energy that I experienced firsthand on a Tuesday evening at Harding Middle School. Twenty Four years ago, instructor, Karen Kilbane, left her job at the phone company after the birth of her son to teach Jazzercise classes. She’s fit and genuinely friendly. “Jazzercise is always able to find what’s a keeper in fitness- Pilates, dance, cardio, etc” she explained. “The dance/exercise routines are set to great music and change 5 times a year so it never becomes old."

Over the last few years, a strong link between oral health and overall health has been proven by several studies. Specifically, the bacteria and inflammation found in patients with periodontal disease has been shown to play a role in several systemic diseases. For example, evidence has linked oral bacteria to cardiovascular problems such as heart disease, blocked arteries, and stroke. Some studies have shown a link between diabetes and periodontitis as well. Diabetics are more likely to develop severe periodontitis and some studies suggest that it may be more difficult for diabetics with periodontitis to control their blood sugar. Diabetes has also been associated with worsening other oral problems such as tooth decay, dry mouth, fungal infections, delayed healing, and altered taste. Other diseases such as blood disorders, HIV, and other immunodeficiency diseases can have the effect of making periodontitis more severe as well. Other studies have suggested that pregnant women with periodontitis are at an increased risk for delivering preterm and/or low birth-weight babies. A recent study has also shown the possibility that bacteria from the mouth can get in to the mother’s bloodstream and infect the unborn baby.

Art Mone has lived at Crestmont North Nursing Facility for almost five years. When Art moved to Crestmont North at age 101 I was amazed to learn that he didn't need eyeglasses to read the fine print of the newspaper. He continues to amaze me because still does not need them at age 106! On Friday, February 5th Art celebrated his 106th birthday in fine fashion. Many local businesses contributed to help make the event very special for Art. 

Ch-ch-ch-chia! Remember the jingle that launched the commercials for Chia Pets, those terra cotta animals on which you sprinkled seeds, waterered them, and watched them grow lush “hair”? We didn’t know at the time that we should’ve been eating those seeds instead of planting them!

Legend has it that Aztec and Mayan warriors could exist for days on nothing but a few tablespoons of chia seeds. Recent studies have shown that they are beneficial for keeping blood pressure and blood sugar under control.

Chia seeds have recently been touted by Drs. Oz, Roizen and Weil for the nutritional benefits they provide. Two tablespoons of chia seeds, at about 140 calories, pack 7-10 grams of fiber (of the 25-30 grams daily recommended) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc. They are a great source of omega-3s, the good-for-you fatty acids found in salmon, and contain more antioxidants than blueberries. Chia seeds are available at Nature’s Bin (for a little over $10/pound), Heinen’s, and online.

Everyone is used to making resolutions this time of year, defining the things that we will try harder to work on and make that extra special effort for. Here's 5 things you can stop worrying about and start benefiting from with little to no extra time or effort.

Each holiday season, we struggle with the guilt that comes along with overeating. Thanksgiving is behind us...whew! But, now we anticipate more family holidays, which center around abundant food. That is not a bad thing, but if we are unwilling to control ourselves or we make excuses for eating too much, then we put our health and waistlines in jeopardy and ultimately model poor behavior to our children.

Why not agree to forego the guilt, the excuses, and the ultimate self-loathing? It is easier than you think. All you have to do is want it and then take responsibility for it. Here are eight holiday survival tricks to help you.

1. Eat small meals more frequently throughout the day, every day. This seems counter-intuitive, but it works. Eating every 2-1/2 to 3 hours will keep your metabolism fired up and you will be less inclined to bury your face in the party victuals.

2. Include lean sources of protein into your feedings. Protein requires more energy to break down and has a thermogenic effect on the body (it burns calories). You will crave fewer starches and find yourself with impeccable control at the parties and the marvel of other party-goers.

3. Why are you baking cookies and goodies...just to have them around your house? It’s okay if you enjoy baking, but ask yourself what will happen to these delectables once they are made.  Keep only a few for your home, give lots away, or simply cut down on your baking (reducing your overall stress). Remember that sugar promotes body fat storage, depresses your immune system and adds to cravings. 

4. No doubt, you will be consuming more calories than normal. In order to maintain your weight, you will have to increase your calorie-burning activity. Consult a qualified personal trainer to get evaluated for exercise and start a plan right away to carry you through the holidays and beyond.

5. Whether you're near the "Light Up Lakewood" refreshments or at a family party, mingle with the guests and position yourself away from the food. Find water and drink it almost exclusively. If there is alcohol, set yourself a limit (2 drinks) or do not drink at all, to prevent belly fat. 

6. When at parties, reach for the smallest plate and load up on the fresh veggies and fruit if offered. Allow yourself one more trip with your small plate and pick a few goodies. Cleanse your palate with a few more veggies and water. Eating high-fat or high-sugar foods might taste great but is only temporarily satisfying. A fitter body will give you longer-lasting satisfaction.

7. Build in recovery: sleep! Sleep is essential; when we are lacking it, our bodies will automatically crave carbohydrates, making it very easy to add belly fat. Mark on your schedule a bedtime and stick to it. Keep a journal to stay accountable.

8. Go outside and play with your kids 20 minutes daily. Run around and be silly. Walk these beautiful Lakewood streets. Model fun exercise to them. You will unwind and bond.

Why not go through this season feeling happy, rested and thankful for your newfound fitness strategies?

Liz Donnelly is a proud member of the National Association of Professional Women, International Youth Fitness Association and many civic organizations. She is a family fitness specialist, an unrepentant nutritional hippy, and single mother of three. She is the owner, personal trainer, and IYCA-certified Youth Fitness Specialist for Training by Liz, LLC and runs a family fitness blog at www.FamilyFitnessGuru.com. For comment, email info@trainingbyliz.com. 

What is your favorite organ in the body?

For me, the Liver is near the top of my favorites. Why, you ask? The liver is the ultimate team player within the body. The liver interacts with nearly every other organ in the system and usually plays nice. In fact, the liver can still do its job even if 70% of it is removed. So, at 30% capacity it can often function at near 100%. Pretty impressive.

The liver has many functions within our body. It is the major detoxifier of all toxins including alcohol, medicine, and environmental toxins.  The liver helps process fats with the gallbladder and sugars with the pancreas. In fact, when these two organs shut down due to disease, the liver picks up the slack and processes the fats and sugars overtime. The thyroid relies on the liver to help it function, the hormones look to the liver for assistance in doing their job, and the heart relies on the liver to produce cholesterol for processing and storing fats. The liver has a lot on its plate, yet it keeps on working.

So why, if the liver is so incredible at doing its job, are we still so sick as a country? It is the classic situation of "give them an inch and they take a mile." We are so accustomed to our liver picking up the slack that as a whole our country has given up being kind to this vital organ.

It has been the recommendation since the late 1970s to limit total fat intake to less than 30% of all calories consumed and limit saturated fat to less than 10%, yet we continue to fight heart disease (#1 killer in the United States) and obesity in alarming numbers. Many studies warn against high sugar consumption and the ill effect it can have on our bodies, yet in 2006 Americans consumed on average of 180 lbs. of sugar,  up from 12 lbs. in the 1800s. The pancreas has to work overtime when too much sugar is present in the blood. Once the pancreas runs out of steam, the liver takes over and stores the extra sugar as glycogen in our muscle tissue. Glycogen is our reserve fuel tank. It is there waiting for you in case you ever run out of gas, ie. food intake. Once that reserve fuel tank is full the liver converts blood sugar to body fat. Once again this leads to heart disease and obesity concerns over time. In addition, the excess stress on our pancreas makes it more susceptible to Type II Diabetes. Lastly, the toxic nature of the American lifestyle is constantly taxing our livers. Of course, there are always going to be toxins the liver filters out of our bloodstream to protect our body. According to a 2008 study in the Journal of the American Medical Association, most Americans take medication on a weekly basis and 1 in 6 Americans take herbals each day as well. Even the norm has the liver working overtime to detoxify the system.

Now I have painted a nice picture of the liver picking up the slack of other organs, maintaining non-toxic states within our systems, and generally keeping homeostasis for our bodies. While this is all true the liver can only do so much. Once it begins to fatigue or even decides to take a "vacation" each of these functions no longer happens, or they are weaker and delayed. Thus begins an even further cascade of ill health in many americans bodies.

This holiday season I hope we can all remember to treat our Livers well and carry those nice behaviors into the new year. Moderation is a great tool for health. Remember it not only now but for continued health always.

This year Breast Cancer Awareness month didn't just have women wearing pink. We saw NFL players, hockey players and many more joining in the efforts to raise awareness in fighting Breast Cancer.

On September 16, 2009 Mary Ann and John Babiak celebrated their 70th wedding anniversary at Crestmont North Healthcare in Lakewood. Four more couples also celebrated anniversaries. They were Betty and Don Wilson, married on September 4, 1945; Ethel and Bob Smith, married on November 20th, 1948; Dee and Herb Browarsky, married on December 19, 1948; and Denise and Bob Strelau who were married on January 13th, 2000.

A-choo!  Cold and flu season is around the corner again, let me share some simple and natural tips you can use to stay healthy this year. 

School is in session; the nights are cool, and ahhhh, the evening sound of the local high school marching band practicing. Each is a sure-fire way to tell us that Fall is here.  And so are the injuries related to fall sports participation.  From swinging the drumsticks in the marching band, to football, volleyball, basketball, and soccer, injuries inevitably occur.  

However, we are learning you don't need to be an athlete to get injured; it is happening with more regularity in good ole gym class.  A recent study indicated that between 1997 and 2007, PE-related injuries are up 150 percent.  Why is that so?  I am certainly not an expert in studying trends, but I am willing to bet that a more sedentary lifestyle and poor diet have something to do with it.  We can't win the gold medal in the long jump on the Wii Fit and then expect to do it in gym class without running the risk of injury.