Working out and proper nutrition habits will help you avoid excessive or unnecessary accumulation of fatty deposits often associated with pregnancy. However, weight gain is distributed unevenly throughout pregnancy anyway. Don’t worry about this, it is normal. Most women of normal pre-pregnancy weight will experience a weight gain of 25to 35 pounds during pregnancy. the following is the averageweight gain distribution throughout the approximate 40 week gestational period. -approx. 3.5 pounds in the 1st trimester and approx. 1 pound per week in the 2nd and 3rd trimesters. If you were underweight to begin with, a larger weight gain may be necessary. Your doctor can help you determine the appropriate amount of weight for you to gain. If you were overweight to begin with, it is not expected that you will gain less than 20 pounds during pregnancy. Lowered weight gains in overweight women have been shown to produce smaller, sicklier babies who are often born premature. Dieting during pregnancy is never appropriate.
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May 17, 2009March 10, 2009Water intake during pregnancy..important, especially during exercise!
Water plays a vital role in a healthy, fit pregnancy: 1.Water carries nutrients through your blood to your baby! 2.Water helps prevent bladder infections, which are common during pregnancy. 3.Water helps prevent constipation. 4.Water helps with hemorrhoids. 5.Although it may seem counterproductive, drinking enough water actually helps you NOT retain water. 6.Water helps prevent dehydration which is especially important in your third trimester when dehydration can cause contractions that can trigger preterm labor HOW MUCH WATER IS ENOUGH?
You should drink at least six to eight 8 ounce glasses everyday (48 to 64 ounces) plus one 8 ounce cup for every hour of light activity. This means if you are adding this program to your weekly activity plus cardiovascular activities at least twice a week, you should be drinking at least 72 ounces of water four days out of the week. If you don’t enjoy the taste of water, try adding a lemon wedge or put some flavoring in it, such as crystal light. If you are unsure of how much water you are getting in, fill a 64 ounce container with water in the morning and be sure to finish it by the time you go to bed. Remember, the earlier you drink the water, the less you’ll have to get up in the night, which is important for pregnant women! rebecca@fitandfabulouspregnancy.com www.fitandfabulouspregnancy.com
January 10, 2009Good fast food choices…
Unfortunately we don’t live in a perfect world where you always get exactly enough sleep, have plenty of time to exercise and are able to plan and cook a healthy, balanced meal. Sometimes you will find yourself in a drive through and wonder what to order. Well, worry no more. There really are some healthy choices out there. Pizza: Vegetable pizza with tomato sauce, but little or no cheese and a garden salad with dressing on the side Chinese: Hot and Sour soup, beef (or chicken) and broccoli, fortune cookie Mexican: Salsa, fish Veracruz (with tomatoes) and a side of black beans Thai: Green papaya salad (or garden salad), barbecue beef and sautéed mixed veggies Japanese: Edamame, seaweed salad, barbecue beef, and mixed veggies McDonalds: Bacon ranch salad with grilled chicken (not crispy chicken). Use half apacket of low fat balsamic vinaigrette or Italian salad dres. You could even have salad dippers for dessert! Burger King: Original Whooper Jr. with no mayonnaise and a garden salad with no dressing and applesauce for dessert. Wendy’s: Broccoli and Cheese Hot Stuffed Potato. Mandarin orange cup for dessert. Taco Bell: Grilled Steak Soft Taco, “fresco style” and (2%) chocolate milk for dessert. KFC: Tender Roast Sandwich with no sauce. For more help e-mail me at rebecca@fitandfabulouspregnancy.com Rebecca E. Davison, CPT
www.fitandfabulouspregnancy.com
gArse aytolyu amffiegchtte hda dvuer ianlrge apdreyg nnoatniccye.d ,T yhoautr m beaalannsc yeo aun dar cee mntoerre o uf ngsrtaavbiltey oins your feet and now that you have another life depending on you, you have even more reason to be sure of your footing. That is why balance work is so important to you as a pregnant woman. Improving your balance will help you get through your pre natal months with few scrapes, bruises, and eboxru emwrcpoisrss.e e sI! t t hwInai tly ld oaeulasrlo Fw hiitet ahlpn a dyn oFdu ai bmkuepleorpou vsye op ubrora gllairtnatlcmee .oynoeu swafiell fhraovme aton yd oo fm thaen yabove February 17th, 2006 Journal Entr
November 17, 2008Don’t let yours be a “Heavy Holiday”The average American gains from 8 to 10 pounds between Thanksgiving and the New Year. Let’s make sure that doesn’t happen to you. There are several things you can do to help keep those extra pounds off and still enjoy this wonderful season: Rebecca E. Davison, CPT www.fitandfabulouspregnancy.com
November 2, 2008Fit and Fabulous Pregnancy’s 10 Commandments of Nutrition
Rebecca E. Davison, CPT |
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