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When it comes to discussing pelvic health with your daughter, the sooner the better.

Don't wait till puberty.

For young girls and teenagers, talking about periods, sex, and pelvic health can be ... awkward.

Unfortunately, as a society, we seem to ignore the pelvic region until puberty. According to Missy Lavender, founder of To Know Is to Know — a nonprofit that will educate girls and their grownups about all things pelvic — and author of the book "Below Your Belt," it's a scary trend.

"From a pretty young age, we were completely ignorant and passive-aggressive about our pelvises," Lavender says. "We kind of shove them aside to that icky place we only look at once a month."


But halting conversation about the pelvic region — the area of the body that houses reproductive organs and essential digestive organs — can cause serious health problems for young girls.

Our hush-hush culture around female pelvic health has created generations of girls and women with chronic pelvic disorders.

All images via iStock.

According to a number of studies, around one-third of U.S. women have a pelvic floor disorder, and research from Lavender's foundation shows that at a young age, many girls are already symptomatic with preventable issues that can follow them into adulthood if not addressed.

The lack of knowledge also leaves women ill-prepared for common life events related to the pelvis, such as the start of menstruation, sexual activity and sexually transmitted infections, pregnancy, and childbirth, according to a study published in the Journal of Pediatric and Adolescent Gynecology.

To prevent these problems, Dr. Deepa Camenga, assistant professor and pediatrician at the Yale School of Medicine, says we need to talk openly about the pelvic region with our daughters at an early age.

"When we drop our kids off for camp, we remind them of healthy habits like 'Be sure to put on sunscreen before and after the pool' and 'Wash your hands,' but we rarely remind our kids to go to the bathroom," Camenga says. "Holding it" for too long, she says, may increase the chance of developing pelvic muscle disorders, incontinence/bladder leaking, and urinary tract infections in the future.

This advice might sound silly or obvious to an adult ear, but the truth is pelvic and toilet health is learned.

It's up to parents and educators to teach girls what's going on with their bodies. It's a matter of their health.

Here are a few do's and don'ts on talking pelvic health with your daughter:

  1. Do your homework. Some of us adults don't have the full story on our pelvises either. Consult with your child's pediatrician for helpful reminders and tips. There are resources (including "Below Your Belt") available to help address the whole picture of what's going on "down there."
  2. Do engage early and take advantage of youthful curiosity. The earlier you can begin the conversation, the less likely the topic will already be stigmatized for your child. Any time they hint at a question about their pelvic region, engage. Smaller questions are sometimes the gateway to larger issues. Camenga says if your child is younger, feed into their curiosity about toilet behavior. "They'll be asking all sorts of questions about their bodies, so when questions come up about down there, address it head-on."
  3. Do make the conversation natural and easy. If you show it's not weird for you (even if it is), it'll help them relax and speak freely on the topic. "Answering questions in a matter-of-fact way helps de-stigmatize the conversation as well," Carmenga says. "When your kids perceive it as part of the everyday conversation and not as special and secretive, they're more likely to be open."
  4. Don't frame it as "The Talk." Pelvic health isn't focused on the birds and the bees. Camenga says treating this as "The Talk" can create a feeling that pelvic health should be secretive and only discussed in certain environments.
  5. Do include pelvic health in your list of healthy reminders. Things like wiping front to back, not "holding it," and reminders that using the bathroom is a healthy act can go a long way.
  6. Do connect in ways that make sense to them. There are plenty of apps, games, and books available to engage kids in different ways. Lavender has raised funds to create an app called Below Your Belt to accompany her book.
  7. Do keep in mind that health education classes don't cover everything. Many health classes don't even begin until pubescent ages for most students, so the importance of regular bathroom use and encouraging discussion when something — good or bad — is happening below the belt aren't being reinforced in the classroom. Studies have confirmed that "while school-based health education has been found to be effective in increasing knowledge of sexual function and behaviors, current efforts lack a comprehensive approach to understanding the pelvic area of the female body and the interrelatedness of the organs and muscle functions."

Even if it feels awkward, an open dialogue with your daughter about her pelvis is essential to her health.

Teaching good habits and building a foundation of openness at a young age will help your daughter stay healthy and keep lines of communication open through the thorniness of puberty.

So talk it out. It could make for more happy, healthy young women in the world.

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10 anti-holiday recipes that prove the season can be tasty and healthy

Balance out heavy holiday eating with some lighter—but still delicious—fare.

Albertson's

Lighten your calorie load with some delicious, nutritious food between big holiday meals.

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The holiday season has arrived with its cozy vibe, joyous celebrations and inevitable indulgences. From Thanksgiving feasts to Christmas cookie exchanges to Aunt Eva’s irresistible jelly donuts—not to mention leftover Halloween candy still lingering—fall and winter can feel like a non-stop gorge fest.

Total resistance is fairly futile—let’s be real—so it’s helpful to arm yourself with ways to mitigate the effects of eating-all-the-things around the holidays. Serving smaller amounts of rich, celebratory foods and focusing on slowly savoring the taste is one way. Another is to counteract those holiday calorie-bomb meals with some lighter fare in between.

Contrary to popular belief, eating “light” doesn’t have to be tasteless, boring or unsatisfying. And contrary to common practice, meals don’t have to fill an entire plate—especially when we’re trying to balance out heavy holiday eating.

It is possible to enjoy the bounties of the season while maintaining a healthy balance. Whether you prefer to eat low-carb or plant-based or gluten-free or everything under the sun, we’ve got you covered with these 10 easy, low-calorie meals from across the dietary spectrum.

Each of these recipes has less than 600 calories (most a lot less) per serving and can be made in less than 30 minutes. And Albertsons has made it easy to find O Organics® ingredients you can put right in your shopping cart to make prepping these meals even simpler.

Enjoy!

eggs and green veggies in a skillet, plate of baconNot quite green eggs and ham, but closeAlbertsons

Breakfast Skillet of Greens, Eggs & Ham

273 calories | 20 minutes

Ingredients:

1 (5 oz) pkg baby spinach

2 eggs

1 clove garlic

4 slices prosciutto

1/2 medium yellow onion

1 medium zucchini squash

1/8 cup butter, unsalted

1 pinch crushed red pepper

Find full instructions and shopping list here.

bow of cauliflower ham saladGet your cauliflower power on.Albertsons

Creamy Cauliflower Salad with Ham, Celery & Dill

345 calories | 20 minutes

1/2 medium head cauliflower

1 stick celery

1/4 small bunch fresh dill

8 oz. ham steak, boneless

1/2 shallot

1/4 tspblack pepper

1/4 tsp curry powder

2 tsp Dijon mustard

1/4 tsp garlic powder

3 Tbsp mayonnaise

1/8 tsp paprika

2 tsp red wine vinegar

1/2 tsp salt

Find full instructions and shopping list here.

tofu on skewers on a plate with coleslawPlant-based food fan? This combo looks yums. Albertsons

Grilled Chili Tofu Skewers with Ranch Cabbage, Apple & Cucumber Slaw

568 calories | 20 minutes

1 avocado

1/2 English cucumber

1 (12 oz.) package extra firm tofu

1 Granny Smith apple

3 Tbsp (45 ml) Ranch dressing

1/2 (14 oz bag) shredded cabbage (coleslaw mix)

2 tsp chili powder

1 Tbsp extra virgin olive oil

1/2 tsp garlic powder

1/2 tsp salt

Find full instructions and shopping list here.

frittata in a cast iron skilletSometimes you just gotta frittata.Albertsons

Bell Pepper, Olive & Sun-Dried Tomato Frittata with Parmesan

513 calories | 25 minutes

6 eggs

1/2 cup Kalamata olives, pitted

2 oz Parmesan cheese

1 red bell pepper

1/2 medium red onion

8 sundried tomatoes, oil-packed

1/4 tsp black pepper

1 Tbsp extra virgin olive oil

1/2 tsp Italian seasoning

1/4 tsp salt

Find full instructions and shopping list here.

plate with slices of grilled chicken and a caprese saladCaprese, if you please.Albertsons

Balsamic Grilled Chicken with Classic Caprese Salad

509 calories | 25 minutes

3/4 lb chicken breasts, boneless skinless

1/2 small pkg fresh basil

1/2 (8 oz pkg) fresh mozzarella cheese

1 clove garlic

3 tomatoes

1 Tbsp balsamic vinegar

4 3/4 pinches black pepper

1 1/2 tsp extra virgin olive oil

3/4 tsp salt

Find full instructions and shopping list here.

four stuffed mushrooms on a plateThese mushrooms look positively poppable.Albertsons

Warm Goat Cheese, Parmesan & Sun-Dried Tomato Stuffed Mushrooms

187 calories | 35 minutes

1/2 lb cremini mushrooms

1 clove garlic

1/2 (4 oz) log goat cheese

1/4 cup Parmesan cheese, shredded

2 sundried tomatoes, oil-packed

1 1/4 pinches crushed red pepper

1 tsp extra virgin olive oil

1/4 tsp Italian seasoning

2 pinches salt

Find full instructions and shopping list here.

plate with open English muffin with goat cheese and sliced baby tomatoes on topMove over, avocado toast. English muffin pizzas have arrived.Albertsons

English Muffin Pizzas with Basil Pesto, Goat Cheese & Tomatoes

327 calories | 10 minutes

3 Tbsp (45 ml) basil pesto

2 English muffins

1/2 (4 oz) log goat cheese

1/2 pint grape tomatoes

3/4 pinch black pepper

2 pinches salt

Find full instructions and shopping list here.

pita pocket on a plate filled with veggies, meat and cheeseThis pita pocket packs a colorful punch.Albertsons

Warm Pita Pocket with Turkey, Cheddar, Roasted Red Peppers & Parsley

313 calories | 20 minutes

1/4 (8 oz) block cheddar cheese

1/2 bunch Italian (flat-leaf) parsley

4 oz oven roasted turkey breast, sliced

1/2 (12 oz) jar roasted red bell peppers

1 whole grain pita

3/4 pinch black pepper

1/2 tsp Dijon mustard

2 tsp mayonnaise

Find full instructions and shopping list here.

plate with toast smeared with avocado and topped with prosciuttoDid we say, "Move over, avocado toast?" What we meant was "Throw some prosciutto on it!" Albertsons

Avocado Toast with Crispy Prosciutto

283 calories | 10 minutes

1 avocado

2 slices prosciutto

2 slices whole grain bread

1 5/8 tsp black pepper

1/2 tsp extra virgin olive oil

1/8 tsp garlic powder

1/8 tsp onion powder

Find full instructions and shopping list here.

bowl of chili with cheese and green onions on topVegetarian chili with a fall twistAlbertsons

Black Bean & Pumpkin Chili with Cheddar

444 calories | 30 minutes

2 (15 oz can) black beans

1/2 (8 oz ) block cheddar cheese

2 (14.5 oz) cans diced tomatoes

2 cloves garlic

2 green bell peppers

1 small bunch green onions (scallions)

1 (15 oz) can pure pumpkin purée

1 medium yellow onion

1/2 tsp black pepper

5 7/8 tsp chili powder

1/2 tsp cinnamon

2 tsp cumin, ground

1 tsp salt

1 Tbsp virgin coconut oil

Find full instructions and shopping list here.

For more delicious and nutritious recipes, visit albertsons.com/recipes.

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