Happy New Year!

Go outside and play with the kids - burn off a little stress and some of those extra holiday calories! 

• Build a snowman - do something playful (I remember a child I knew putting a snowman in a tree). 
• Take a walk - at the park, around the block, to see displays in store windows.
• Play tag or duck-duck-goose. 
• Go sledding or skating - but, follow safety precautions. 

And may 2013 be peaceful and prosperous!

The Kids See What You Eat!

If we’re not modeling what we teach, we’re actually teaching something else.  (seen in a high school counselor’s office). 

 

Something to think about - 

- and not just for teachers.  This applies to parents, Scout and 4-H leaders, those in church ministry, etc. 

Mix in a Jar . . . gift idea

This time of year, you can easily find ideas for gifts from your kitchen.  My favorite sites for this type of thing are from the state land-grant colleges - cooperative extension division.  Here's an example: 


 http://www.ag.ndsu.edu/pubs/yf/foods/fn1494.pdf

Healthiest Snack Foods in an Airport from the Academy of Nutrition and Dietetics

Traveling by air can make you hungry - it can be a long time between meals.  Here is a link to some ideas regarding foods you can take with you; and some suggestions on finding healthful foods during your lay-over. 


Healthiest Snack Foods in an Airport from the Academy of Nutrition and Dietetics

Are You Tired? (It could be tied to weight control.)

++  An area of research that I find exciting has been developing in the past few years:  Is partial sleep deprivation contributing to obesity?

  Partial sleep deprivation, for research purposes, is defined as frequently getting less than 6 hours sleep per night (or day).   Most of the studies done so far look at connections but can't prove cause-and-effect.  They show that the less sleep you get, the higher your energy balance; that is, the more likely you are to take in more calories than you use.  That leads to the assumption that the less sleep you get, the harder it is to control the amount of body fat you accumulate. 

  The suggested reasons for this are many, and need more research.  These are the biggest factors they have been looking at so far:

• While you sleep, some of your hormones hit the reset button (figuratively speaking).  If you don't get enough sleep, hormones that regulate appetite get out of balance (the main ones are ghrelin and leptin).  Insulin might also be affected. 
• If you are awake more, you munch on snacks more.
• If you're sleepy, you tend to be sluggish and get less physical activity. 

  I'd like to see more studies that cover real-life situations, like averaging 5-6 hours/night for several months; or having sleep interrupted a lot (e g. you're saying you're in bed 8 hours, but the baby wakes you every 2 hours).  

 

Soda-pop . . . do you know how much sugar you're drinking?

++  Pop has been in the news more lately, since New York City banned sale of it in servings over 16 ounces.  Regardless of how you feel about the politics of this move, the research on soda-pop deserves your attention - or that of children whose consumption you are trying to limit.

Studies published in the October in The New England Journal of Medicine link heavy consumption of sweetened beverages to obesity.  Here's a summary of three studies:

1. The DRINK study (double-blind randomized intervention in kids) involved 641 kids, ages 5-12.  The researchers provided the children with 8 ounces of non-carbonated soft drinks/day; half got the sugar-sweetened version, and half got artificial sweetener.  After 18 months, the group with the artificially sweetened version gained an average of 2.2 pounds less, including less gain as fat.   (My note - be careful of sugar substitutes, though.  They have risks of their own.)
2. Researchers at Boston Children's Hospital worked with 110 teens (age 15) who were over-weight, giving them counseling and support to reduce pop intake.  After a year, they had nearly quit drinking pop, and consumed 400 calories/day fewer than a control group, and had gained less than 1/2 as much weight compared to the controls.
3. A third study also considered genetics.  Researchers at Harvard School of Public Health studied over 33.000 people who enrolled in long-term studies, looking at 2 factors:  intake of sugary drinks, and whether they carried any of 32 specific obesity-promoting genes.  The results suggested that if a person has even one of the genes, drinking sugary beverages increases the risk of obesity.  As little as one drink/day doubled the risk.  

I'd like to see a study on the effect pop-consumption has on dental health!   

Fermented food. . .the next wonder food??

++  Fermented foods are older than history - and newer than many fads. 

examples:
yogurt, sour kraut and many kinds of pickles, soy sauce, many kinds of cheese, kefir-milk, miso, etc.

what's the back story?:
Fermentation is an ancient form of food preservation, still in use today.  It still has value in areas where energy for refrigeration is inadequate.  Because these foods have been around so long, they are ingrained in many cultures and eaten as part of a traditional diet, even where other forms of food preservation have become more common.  Some people seek them out for the novelty of trying something new, as well as the fact that they are less processed/more natural.
  They are also a good source of probiotics.  Probiotics are microbes in foods that can enhance health.  There is evidence that they contribute to a healthy digestive system in many ways, and may help with other organ systems, too; however, the research is far from conclusive.

tips and reminders:

• It's possible to over-do it, so start slowly when adding these foods to your diet. 
• Remember that shelf-stable fermented foods are high in salt (or sugar).  Play it safe and refrigerate like you would other foods. 
• Some of these foods are comparatively easy do-it-yourself projects.  Before getting started, consult someone experienced with the process about how to begin and how to keep it safe.  (Your Cooperative Extension Service office can tell you where to look.)

Give them a try!

Escargot . . . . home-made

  When we were living in California, we spent time with a French graduate student.  One day, he noticed quite a few snails (about an inch wide - 2.5 cm) had gathered on the outside walls of our apartment complex.  He told us that this kind could be eaten.  This is what he said to do:  get a shoe box or similar small box with a lid.  Poke holes to vent the lid and put cornmeal in the box, about an inch deep.  Go out in the morning and pick up a good handful of the snails and put them in the box.  They would eat the cornmeal and eliminate the traces of what they ate in "the wild."  That evening, you could steam them, crack away the shells, and eat them.  "Really tasty," Jean said, "with a little garlic butter."  You discard the corn meal afterward, obviously.  Of course, one of the guys in our group had to try it.  When I asked him how they tasted, he replied, "Not bad - if you like concentrated essence of corn meal." 

Gotta Love Those Treats

  Neighborhood festivals in the Midwest sometimes include parades.  Kids collect candy thrown out by the marchers, politicians shake hands, neighbors get caught up on each others' news, etc.   Recently, such a festival was held in Omaha.  The group sponsoring the local community garden carried a huge papier-mache carrot. They didn't toss out candy - nope, carrots fit their theme better.

Food safety during a hurricane

Just a reminder:
http://www.foodsafety.gov/  is a good source of information on food safety, in general.

Here are some links from that site which are related to Isaac and other weather disasters: 

http://www.fsis.usda.gov/Fact_Sheets/keeping_food_Safe_during_an_emergency/index.asp
Keeping Food Safe During an Emergency (USDA)  The basics on ensuring food safety during a flood, fire, national disaster, or the loss of power.

http://www.fsis.usda.gov/Fact_Sheets/Emergency_Preparedness_Fact_Sheets/index.asp 
Emergency Preparedness (USDA)  Provides materials, including videos and podcasts, on ensuring food safety during emergencies.

http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm076881.htm
Food and Water Safety During Hurricanes, Power Outages, and Floods (FDA)  Proper safety precautions to keep food and water safe.

http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm076993.htm
Food Safety for Consumers Returning Home After a Hurricane and/or Flooding (FDA)  How to deal with food, water, and food preparation areas after flooding.

http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm077029.htm
Hurricanes and Floods - Key Tips for Consumers About Food and WaterSafety (FDA)  What to do when flooding occurs.

http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm077023.htm
.Power Outages - Key Tips for Consumers About Food Safety (FDA)   What to do when the power goes out and when it is restored.

http://emergency.cdc.gov/disasters/foodwater/facts.asp
Keep Food and Water Safe After a Disaster or Emergency (CDC)  Includes tips for making water safe to drink and storing food.

http://emergency.cdc.gov/disasters/foodwater/
Food, Water, Sanitation, and Hygiene Information for Use Before and After a Disaster or Emergency (CDC)

http://www.foodsafety.gov/keep/charts/refridg_food.html
Chart: Refrigerated Food and Power Outages:  When to Save and When to Throw Out   Is food in the refrigerator safe during a power outage? Use this chart to find out.

http://www.foodsafety.gov/keep/charts/frozen_food.html
Chart: Frozen Food and Power Outages:   When to Save and When to Throw Out 
Is thawed or partially thawed food in the freezer safe to eat? Use this chart as a guide.

If you are in the hurricane zone, the whole country is thinking about you.  Stay Safe!

About Cereal . . . in case you wondered

Sugary Cereals and Kids
While U.S. food companies are making healthier breakfast cereals for children, they're also aiming more ads for their unhealthiest products at kids, according to a report issued by the Yale University's Rudd Center for Food Policy & Obesity.
The "Cereal Facts" study assesses the industry's actions and finds that spending to promote child-targeted cereals was $264 million in 2011, an increase of more than 30 percent from 2008. The Rudd Center study follows a similar report three years ago.

per Society for Nutrition Education

Hot & Dry . . . stay hydrated

++ The "dog days" of summer are here.  In many parts of the USA, this summer has been, and continues to be, hotter than usual.  What have you been hearing about staying properly hydrated?  Why is it important?

  Dehydration coupled with hot weather (or worse, hot, humid weather) can easily lead to heat exhaustion (dizziness, nausea, headache).  Cooling off promptly is essential, and so is proper hydration.  The next step is heat stroke, which can be fatal (little perspiration, confusion or loss of consciousness - move the victim to shade and get medical help at once).

  Under most circumstances, drinking enough water will take care of the hydration.  Thirst, however, is not always a reliable indicator of when a person needs to drink more water.  It is too easy to disregard.  Not only that, but the sense of thirst is often disrupted in children, the elderly, and people with a variety of medical conditions.  The amount of water needed depends on a person's size, adaption to hot weather, and amount of perspiration produced.

  Water intoxication is a condition that is frequently misunderstood.  This happens when a person is losing electrolytes (certain minerals) from the body, as well as water; but, replacing only the water.  It is uncommon in healthy adults.  It can happen much more easily in infants, young children, and those with certain medical conditions.  Pregnant women and the elderly should be on the look-out for this, too.  Most of us consume enough salt to compensate for this.  Those who don't, benefit from rehydration solutions, which are generally safer than self-prescribing salt tablets.  One common type of rehydration solution is sports electrolyte drinks - Gatorade is one brand name of these, but many people use that name to refer to the whole class of drinks.  These drinks can be over-used, in which case they are little more than salty soft drinks.

  "Energy drinks" containing caffeine, and other sources of caffeine, can be counter-productive because the caffeine can trigger more urine production.  Alcohol also triggers more urine production, which in turn, leads to more fluid and electrolyte loss.  Juice and soft drinks are safer is this regard, but the high sugar levels can also cause your internal thirst monitor to malfunction - not to mention the extra calories! 

  Play it safe in hot weather - drink more water.

Summer food reminders. . . for your health

++  Summertime is the time to socialize outdoors with family and friends.  It's not a time to sacrifice healthy habits.  Some reminders:

•  Keep food safety in mind:  keep hot foods hot, cold foods cold, and don't cross-contaminate. 
•  Use the grill to boost flavor and let fat (and calories) drip away.  Try wrapping fish or poultry in foil with seasonings to help keep it moist.
•  Try other meats.  Bison, turkey, and vegetarian burgers tend to be less fatty than beef. 
•  Experiment with fun but non-alcoholic drinks.  Alcohol adds empty calories and can stimulate your appetite.  Puree berries, peaches, other fruit in a blender or food processor to add zing to your drinks.
•  Also, use fresh fruits to satisfy a sweet tooth.  
•  Make seasonal vegetables a focus of your meal.  Try out new ones.  Explore the farmers' market. 

Make your guests, not food/drink, the focus of your gathering and you're sure to have fun.

Baby Friendly

++  Baby Friendly?  In what way?

  "Baby Friendly" is the name of a strategy launched in 1991 by UNICEF and WHO (World Health Organization) to promote breastfeeding.
  Every time more research is published about breastfeeding, it looks even better than before, and in many ways - better for baby (better health, more bonding with mom, even more intelligence), better for mom (better health for herself, less time off work with a sick baby) better for the environment (no formula to ship, bottles to wash, formula cans to trash).
  Unfortunately, many new moms are afraid to try breastfeeding because they think it's not scientific, or because of stories they hear:  it hurts, it takes time, they might not have enough milk for the baby, etc.  Yet, women who are given proper guidance when they begin to breastfeed a new-born seldom face these problems; and the overwhelming majority of them say they would not choose artificial (bottle) feeding for any future children they may have.
  WHO launched the Baby Friendly Initiative to guide hospitals administrators and health-care personnel in helping mothers learn about breastfeeding:  why and how to do it.
  There are now baby-friendly-certified hospitals in 152 countries.  The link below takes you to the Baby Friendly home page at WHO.  You can also use a search engine to find a baby-friendly hospital near you. 


http://www.who.int/nutrition/topics/bfhi/en/index.html

Zebra Potatoes

  Here's an idea for dressing up mashed potatoes (or maybe, for getting more vegetables into your kids):

Make mashed potatoes your usual way.  Also, mash sweet potatoes or yams.  If you wish, sweeten them with a little orange juice or cinnamon.  Put the 2 kinds of potatoes into a heat-proof glass bowl or a baking pan, in stripes or alternating layers.  Swirl them together a little with a table knife.  Attractive-looking, aren't they?  (And no gravy needed)

Popcorn's Good News

++  Popcorn has higher antioxidant levels than vegetables. 

That headline grabbed attention!  

  Popcorn is a great snack food.  It is 100% whole grain, and one of the few snack food items common today that isn't highly processed.  One serving provides about 70% of a person's daily recommended intake for whole grains and is high in polyphenols, a type of antioxidant.
  It's low moisture content means that the nutrients are more concentrated, much like they are in dried fruit.  Of course, this means the calories are more concentrated, too; but, popcorn doesn't have many to start with.  A 3-cup serving of air-popped corn provides fewer than 100 calories, if eaten plain.  Microwave-popped corn averages 43% fat and closer to 200 calories  Popped yourself (in a pan on the stove), it's about 28% fat. according to Joe Vinson, PhD, University of Scranton, PA.  "Kettle-popped" has both sugar and fat added.  Another way to put a big dent in it's healthful nutrient profile is to add salt and butter to popped corn, as is often done at home or at theaters.

Love popcorn?  Munch on!

Food and Health Communications | Celebrate MyPlate’s Birthday with Cheesecake

Food and Health Communications | Celebrate MyPlate’s Birthday with Cheesecake

 

Eco-Green Kitchen

If you are interested in leaving a smaller food print on Mother Earth, here are a few food-related tips for you:

Save electricity by buying Energy Star and other efficient appliances when it comes time to replace your old ones.  Change your buying habits in light bulbs, too.  Eventually, you will not be able to buy incandescent bulbs, but why wait?  Compact fluorescents are widely available now and are frequently improved.  LEDs are starting to come down in price, too.

Save money on water. Don't let the faucet run constantly when you are washing dishes - or shaving and brushing your teeth.  Buying bottled water means buying lots of bottles that end up in the land fill.  Many cities have higher standards for drinking water than those that apply to bottlers, so safety isn't an issue in most locales.  If you just don't like the taste, buy a filter for your water supply (a pitcher, or attachable to the tap, for example) and refill a bottle that can be washed and reused.

Lighten your trash can.  Be aware of products with several layers of packaging.  Compost what you can - this also gives you great topsoil for your garden (and no, it doesn't stink if you do it right).  Cut back on disposable dishware, napkins, food storage containers, etc.  Participate in community recycling projects.  Take bags that can be washed and reused to the market when you shop.

If you have school-age children, ask them for help.  They probably have discussed this in school and would be glad to show off what they learned.  Kids tend to think it is cool to give advice to an adult - use this for motivation for them.  Mother Earth will thank you.   If you have ideas to share, others will thank you, too.

Be Creative?

  It seems like dorm rooms have the conveniences of home, but that wasn't always the case.   In times past, college students had to be more creative about getting warm meals in their rooms.  Today's students might be surprised at how versatile a popcorn popper can be!  Other items were pressed into service, too.  Try this:  make a grilled cheese sandwich on an iron (be sure to cover the vents on a steam iron!). Then, be grateful if you have a microwave oven. 
  What other "re-purposes" have you heard of for cooking?

Should you go gluten-free?

++  The short answer is:  NO, unless your health care provider has diagnosed you with Celiac Disease or similar gluten-sensitivity (or is testing you for this). 
  Gluten-free diets are the "cure of the month" right now.  The good news stemming from this is that people who need a gluten-free diet can now find a wider range of gluten-free foods and find them more easily.  The bad news is that a person who goes gluten-free without guidance from a dietitian or a doctor can easily develop vitamin imbalances from the diet restrictions, and end up worse than he/she started. 
  In case you are wondering about gluten:

• Gluten is a protein found in many--but not all--grains.  It's the substance in wheat that helps give structure to bread, for example. 
• People with Celiac disease can't digest gluten properly, so it causes damage to their intestines.  This leads to symptoms such as diarrhea, bloating, and weight-loss. 
• Celiac disease can be dangerous because the damage leads nutrient deficiencies (poor absorption), but other diseases can cause the same symptoms, so it is unsafe to diagnose yourself.

Bottom line:  If you have Celiac disease, it's worth the effort to stick with your diet.  If you don't have Celiac disease and try to avoid gluten, you may be wasting money and/or endangering your health.

Egg-cellent Remains

Easter eggs to be eaten when Easter is over (assuming you've kept them safe to eat)
Ham or lamb left over from your holiday dinner
Cooking that ham or lamb in the first place
The first fruits of spring (rhubarb, strawberries, etc.)

Which of these are you facing right?  Can you add to the list?
Here are some web sites that may help you decided how to cook these foods.  (This is not an endorsement of these sites. It is not an exhaustive list, but just a starter for you.  * = information also in Spanish)  

www.aboutproduce.com – safety and nutrient information about fruits and vegetables
www.bettycrocker.com – recipes and how-to’s
www.diabetes.org – good general resource, includes recipes of the day.
www.eatright.org – American Dietetic Association – tip of the day, etc.
www.exnet.iastate.edu – Iowa State University Extension – lots of information on all aspects of farming, home and family living;   Every state has a Cooperative Extension Service with similar information, geared to the conditions in that state.
www.foodsafety.gov - * food safety information, resources, and links; also has a children’s page; for Spanish/Español, click Languages
www.fsis.usda.gov - * food safety
www.homebaking.org – recipes and tips
www.homefoodsafety.org - * from Amer. Dietetic Assoc. and ConAgra foods
www.ific.org - * food safety
www.kitchendaily.com – recipes, how-tos
www.mealsforyou.com – recipes and menu ideas
www.ChooseMyPlate.gov - * planning your personal food intake; has tracker to evaluate and store your food and exercise diaries

www.nationaldairycouncil.org – links to sites with recipes and health tips

www.nutrition.gov – * a large variety of food-related health information
www.nutritiondata.com – type in a recipe to find out how much fat, protein, etc. is in the food
www.recipeamerica.com
www.recipelink.com
www.smallkitchengourmet.com – includes recipes
www.theideabox.com – early childhood education resources, includes kid-friendly recipes and crafts

Think Spring! (and plant a vegetable)

  There's just something about spring that makes some people crave fresh vegetables.  What could be fresher than the ones you pick right by your door-step and enjoy with the warmth of the sun still on them? 
  I've heard people say that they just don't have time to tend to a big garden, or don't have a place to put one.  I say, "So start small."  All you need is a place big enough for a flower pot, that gets at least 6 hours per day of sunshine.  I've "gardened" on a small deck in an apartment building.  You can get lots of advice and suggestions from the staff at your local garden center or Cooperative Extension office.  They can give you ideas on:

• What will grow in the size of pot you have space for 
• The plants' needs regarding sun, soil, water, etc.
• When to plant and when to expect the harvest (well, you might want to work around your vacation!) 
• Which ones look ornamental as well as being good to eat 
• What is easy for a beginner to grow; a vegetable that's new to you if you are feeling adventurous; inter-planting vegetables with herbs; etc. 

  Planting time is here (or near, depending on where you live).  What are you waiting for??

Yuck!

I was talking to little girl while her mom was talking to our nurse.  The girl was playing with her bubble gum - and and out of her mouth, stretch and fold, in and out.  I said, "Ewy, that's disgusting."  She corrected me, "No. That's gum."

Salty Bread? (is it a problem?)

++  The news media recently carried a story reporting that people get a lot of the sodium in their diets from bread and rolls.  Although these foods don't taste salty, the amounts add up because we eat them a lot.

Many people don't think about the salt they get in "regular" foods.  A slice of bread averages about 130 mg. of sodium per slice (5% of the daily recommendation for a healthy adult).  At this rate, a sandwich is 260 mg., plus the filling.  That can add up - even a tablespoon of peanut butter has 150 mg.  For comparison, snack foods like crackers and granola bars range from about 125 mg per serving to nearly 200 mg.  Of course, obviously salty foods like chips would have more - and people don't limit themselves to one "official" serving.  Do you know how your helping-size compares to the serving size listed on the nutrition facts panel? 

Balance this against what else is in the food.  Chips don't have much to recommend them in the way of nutrients.  Bread has a variety of vitamins.  Enriched bread also has a little iron.  Whole grain bread has traces of several minerals.  Also, whole grain bread has fiber, which Americans tend to be low in.  Read the fine print on the whole grain/whole wheat bread, though.  If it doesn't say 100% whole wheat, it could be white bread with food coloring and a teaspoon of whole wheat flour (white flour is made from wheat, too).  Or, a loaf of 7-grain bread could have a tablespoon of flour from each of 6 of the grains and 3 cups of white flour.

Bottom lines:
1)  Eat thoughtfully.  If a food has 5% of your daily need of sodium, but 7% of your requirement for fiber and 6-8% of several of the B-vitamins, it's worth keeping that food in your diet.
2)  Eat various foods, in moderation and balance.  "My Plate" is a good guide.  According to that, about 1/4 of your daily intake would be grain foods, including not only bread, but crackers, pasta, rice, cereal, etc.

Look Again! (diabetes awareness)

My local branch of the diabetes association is raising money for diabetes awareness and education.  They are selling candy bars!  Ironic???

Did your mom make you fat? (epigenetics, continued)

++ Moms don't deliberately make their children overweight, of course; and a lot of factors contribute to weight problems.  However, medical advice given in the 1950s and 1960s could be adding to the "obesity epidemic" we are seeing now.  That advice is now considered obsolete, but could still be causing trouble.

Epigenetics is a study of how environmental cues can affect how genes are expressed.  One aspect of it that is being investigated now is this:   If a person is poorly nourished before birth, how will the body try to compensate, and what does this mean for weight and health issues later in life?  One researcher in this topic, Melinda Southern of Louisiana State University, refers to the out-dated advice mentioned above as "the obesity trinity." The trinity:
1) Pregnant women were urged to gain less than 20 pounds during pregnancy; some doctors said only 10 lb.  There were a variety of reasons for this: babies would be smaller and easier to deliver with forceps, mom would get back her pre-pregnancy weight sooner, etc.  (A normal-weight woman now would be advised to gain 30-35 lb.)
2) Many women were told to smoke up to a pack/day to help them reduce the weight gain.  (Since then, we've learned of dozens of reasons NOT to smoke.)
3) Bottle-feeding is the modern way, breastfeeding is passe.  Or, so it was said.  (Now I could do a whole long post of nothing but a list of ways breastfeeding benefits both mom and baby.) 

Directly or indirectly, 2 of these have a negative impact on the baby's growth and development in the womb.  Breastfeeding, of course, makes it's biggest impact in the early months after the baby is delivered.  Back in the day, breastfeeding one child often impacted the growth of the next one.  Reliable contraceptives were rare.  Breastfeeding a baby exclusively (no formula or baby food) delays the return of the mother's periods/fertility.  In spite of the nutrients going to the baby, it gives the mother's body more time to recoup from the pregnancy.  Without breastfeeding, the next baby came sooner and had a smaller nutrient store (in mom's body) to draw from.

If a baby's growth is restricted during this critical time, it appears that he/she will be programed to be less sensitive to hunger/satiety (fullness) cues and to hormones like insulin.  This makes it easier to gain weight - an advantage in the Stone Age, perhaps; but not here and now, when food is easier to come by and "labor saving" devices allow us to get by with burning off fewer calories.

bottom line:   For you:   Don't get angry with Mom - she did the best she could with the advice that was current then.  You can still stay at a healthy weight; it will just take a little more work.
For your children (and possibly, your grandchildren):  Start to form good health and dietary habits right now, if you haven't already.  You want your body in good shape before pregnancy, and to maintain that during pregnancy.  Then, breastfeed.  Men:  this includes you.   Healthy sperm contributes to healthy babies; moral support for the pregnant woman in your life contributes to healthy relationships.