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July 12, 2009
As a pregnant woman, you may have looked forward to pregnancy as a time to
splurge on those food items you don’t usually let yourself eat. And although it’s
perfectly ok to allow yourself a treat now and then, your pregnancy gives you an
excellent time to redeem your “not so great” pre-pregnancy food habits.
Remember, the foods and drinks you take in directly impact your growing baby.
Developing good eating habits now can mean a healthier child AND a healthier
you for years to come!
Try not to think of pregnancy as the ice-cream and candy “free for all” it’s often
shown to be. You will need extra calories, but only approximately 300 calories
and a well balanced diet is more important during pregnancy than ever!
What should you eat?
You need to continue to get your protein, fiber, calcium, folate, plenty of vitamins
and minerals from fruit and veggies, and good carbohydrates that contain whole
grains. And never forget to take your pre natal vitamin prescribed by your Physician!
Some nutrient-packed snacks and mini meals to choose from:
(All around 300-500 calories!)
• 6 whole-grain crackers, 2 ounces low-fat cheese, a small apple,
and a cup of 1 percent milk
• a container of low-fat yogurt, a medium banana, and 1/4
cup bran cereal
• a sandwich made with 3 ounces turkey breast meat, on 2
slices of whole-grain bread, and 15 grapes
• 2 cups unsweetened cereal, a cup of 1 percent milk, and a
cup of berries
• a small bagel with 2 tablespoons peanut butter
July 1, 2009
You have probably seen a chart showing the “average”
weight gain during pregnancy. But you must remember that
before pregnancy we all come in MANY different shapes and
sizes and during pregnancy is no different! In fact, there are
even more variable then! Even women with similar diets and
activity levels are very different during pregnancy! It
depends a lot on how much the baby weight, how much the
placenta and body fluids weigh and how our body carries the
weight. Some women carry the baby all in the front, down
low, up high, or out to the sides! So don’t try comparing your
beautiful, pregnant body with anybody else’s!
Just be sure to eat a healthy, well-balanced diet and keep an
eye out for overeating high fat, low nutritional foods!
Remember, it’s not just about you, but your coming bundle of joy!
June 30, 2009
Although walking is a great way to get your cardiovascular exercise in, there are some things to watch out for. You want to be sure to not harm yourself or lose your balance on one of your walks. Just keep the following in mind: Be sure to watch your posture while you are walking! Keep you abdominals between your hip bones pulled in so that you’re back doesn’t go into “sway back.” This could cause of intensify back strain and pain. Keep your chest out and shoulders back and down. Think of a string attached to the top of your head and it is pulling you towards the sky. Try to keep your feet straight ahead, not turned out to the hips. However, don’t watch your feet, this will cause you to lean forward, destroying your posture and putting more strain on your head, spine, and back.
Swimming is one of the best exercises a pregnant woman can do. It helps keep you from overheating
and keeps you safe from injury by avoiding jarring movements. It also makes your body bouyant so
the extra pounds don’t feel so hard to carry. I loved swimming during my pregnancy, even though I
am not a particularly good swimmer, it just felt good.
The Benefits of Swimming While Pregnant:
-It’s good for anyone, no matter your fitness level!
-No matter how much weight you’ve gained, you’re “weightless” in the pool!
-Being in the pool aids your posture. The water can also act as a sort of massage!
-Being shoulder-deep water can help decrease your overall blood pressure!
-It can increase circulation and relief from swelling!
-It’s relaxing
June 29, 2009
Often in our technological age we have a tendency to think it’s
not really exercise unless we are running, on a treadmill or in a class
with a bunch of other sweaty people. But fortunately that is NOT
true!!! Walking is exercise too! Walking is simple and quick, just
put on an old t-shirt, some shorts, a well fitting pair of tennis shoes
and you are off!! You Can walk just about anywhere, on the
sidewalk, in the park, at the mall, you can even get a lot of walking
done at Disneyland or your county fair!
So, if you are doing your cardio work and don’t want to go to
the gym, just check your watch and get out and walk for 30 minutes
or so! I enjoy it a ton better than in the gym on a treadmill and you
get to see a change of scenery, not just the same old thing minute
after minute.
Low impact, appropriate form of aerobic exercise.
Since you
Low impact, appropriate form of aerobic exercise.
Since you probably already know how to walk, you
won’t have to learn. You can make walking as hard or
as easy as you want it quite easily. While your balance
and coordination get worse, walking doesn’t require a
great deal of skill or balance.
probably already know how to walk, you
won’t have to learn. You can make walking as hard or
as easy as you want it quite easily. While your balance
and coordination get worse, walking doesn’t require a
great deal of skill or balance.
June 27, 2009
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!
June 23, 2009
If you begin to wonder as the months go by if
strength training is a good exercise for you,
worry no longer! Most women don’t want to
“bulk up,” especially during pregnancy. Well,
that’s good because the goal of weight training
during (and even after) your pre natal months
is strength and resiliency, not muscle building!
The following are some of the many benefits of
strength (weight) training during pregnancy:
-Muscle burns more calories at rest than fat
(which burns next to nothing anytime!)
-Effective exercises of strength training require
less time than other types of exercise
-Weight training helps prevent osteoporosis by
building bones
-Strength training helps reduce stress levels
-Strength training aids rest and sleep
-Strength training improves posture, balance,
and joint stability.
June 19, 2009
Calcium: 1,000 mg (Dairy foods, dark leafy greens, calcium-fortified soy milk, juices
Folate: 600 mcg (Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, aspargus
Iron: 27 mg (Liver, red meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains
Protein: 70 g (Meat, poultry, seafood, dairy foods, beans, legumes, nuts
Vitamin C: 85 mg (Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, brussel sprouts
June 18, 2009
As with everthing else in pregnancy, breathing right is also important in your workouts. Keep in mind that as you breathe, you are also taking in oxygen for your baby. The same oxygen that helps you with your workout, nourishes your little baby. As you exhale you are “detoxifying” your body by releasing carbon dioxide.
DO’S:
-Breathe normally
-Exhale on exertion
-Inhale as you lower or return weights to starting position
DON’TS:
-Don’t hold your breath
-Don’t do the “vasalva maneuver.” This involves forcefully exhaling air while not releasing air from your lungs. This is much like the breathing done during a bowel movement. This can cause problems in intr-abdominal pressure and cause problems for your pregnancy.
June 15, 2009
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!
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