This week on the 20 Minute Fitness podcast, we're featuring an episode for current and future parents. We had the pleasure of speaking to Dr. Harvey Karp, pediatrician and author of the very popular “The Happiest Baby” book and video series. We talked about everything from the importance of sleep hygiene to the infant and parents, techniques to calm your baby down and, of course, Harvey's latest innovation, SNOO.
Press play for great parenting tips and to learn more about SNOO and how you and your baby can benefit!
Three things you will learn
1) Parental assistance
As a pediatrician, Harvey can see that new parents often struggle. Without outside help, it is difficult to keep everything under control with a baby at home. Crying babies and exhausted parents can have many negative consequences, such as marital distress, postpartum depression, anxiety, car accidents, obesity, etc. To help new parents, Harvey decided to develop techniques that can help parents calm their babies.
When babies are born, they are not quite ready for the world yet. Therefore, the job of new parents in the “4th trimester” is to mimic the uterus. With a technique, called the 5S, parents can be successful.
Press play to learn more about the 5S and a baby's needs!
2) Why sleep is important for infants and their parents
Infants sleep 16 to 18 hours per day, half of which is in REM sleep. Sleep is extremely important for the development of babies, as sleep helps regulate their attention and moos and this is also when they incorporate their memories. And since everything is new to babies, they need plenty of opportunities to organize their memories.
Poor sleep habits can lead to problems later in a child's school years, such as attention problems. Likewise, if the baby has bad sleeping habits, it can also lead to sleep deprivation for the parents. This can lead to physical and mental health problems.
Log in to get a more in-depth look at the importance of infant sleep!
3) Revolutionize infant sleep with SNOO
Harvey's Video `` The happiest baby in the neighborhood '' teaches the most important techniques for parents that can help with parenting. However, there are still some issues that are not solved by these techniques, such as mental health issues and baby deaths while sleeping. Therefore, Harvey decided to build a robotic baby crib that basically plays the role of a caregiver and solves the above problems.
SNOO gently rocking and silencing the baby all night, keeping the baby safe on the back. When he feels the baby to be restless, he changes the movement and the volume. Within a minute, the infant usually calms down and if not, it alerts the parents as it means they are hungry or need a diaper change.
Learn more about SNOO, how it teaches infants to sleep better, and how to analyze parents' sleep patterns through the app!
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‘How can I lose belly fat ? ’ pulls up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less kcal to keep our body working well. Changes to our hormones during this time mean that we start to lose muscle and gain fat. This makes it harder to keep to a saine weight but that’s not to say it’s . In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle habits, choices and behaviours ( especially around diet ) and how réactive you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your force mass and your glucose metabolism ( the way your body processes sugar and uses it for fioul ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or hiit for bermuda ). This will really get your heart rate up and burn the fat. hiit basically means that you go all out for a short burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
to avoid temptation, do not stock nourriture grasse – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for saine snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
If you’re anything like me, you likely want to lose weight and get a flatter stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a récipient of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you skinny down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good forme can help you look slimmer in seconds. Plus, it can also strengthen your stomach zones musculaires, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.