Sure you are pregnant, and sure you need more calories but only an additional 200-300 are needed in the 2nd and 3rd trimesters. Plus, these additional calories should be in the form of something healthy…not ice cream or French fries (no matter how much we’re craving them)!
Some of our best posts on nutrition:
What are you finding that your body is craving? Sugar, salt? A specific food?
It is critical that pregnant women focus on health and nutrition.
Eat nutrient-dense, not calorie-dense foods (example sweet potato vs. fries). Concentrate on eating a variety of foods in moderation. You are in complete control over the nutrients that your developing baby is getting, and by making the right health and nutritional decisions your baby will benefit for years to come.
The best approach for weight control and good health is to eat nutrient-dense foods from all major food groups. It is critical that pregnant women focus on health and nutrition and steer clear of less nutritious calorie-dense foods like junk-food and foods high in refined sugars. Eat nutrient-dense, not calorie-dense foods (example sweet potato vs. fries).
Concentrate on eating a variety of foods in moderation.
You are in complete control over the nutrients that your developing baby is getting, and by making the right health and nutritional decisions your baby will benefit for years to come.
You may have heard the term “nutrient density” before but not know exactly what it means. Simply put, nutrient density is a measure of how the nutrients contained in a food stack up against its other qualities – for example, its total calorie content. When you eat nutrient dense foods, you usually get a wide variety of nutrients, including vitamins and minerals, fiber, phytonutrients and a good amount of protein and healthy fats as well. Typically, the closer a food is to its natural state and the less processed it is, the more of its original nutritional content is retained and the more nutrient dense it will be.
Make sure you choose foods that do double duty!
Nutrient-dense foods are foods that have a high level of nutrients compared to the number of calories they contain. Some common vegetables which are good choices is green beans, bell peppers, carrots, cucumbers, mushrooms, garlic, sweet potatoes, spinach and avocados and many others. Milk provides calcium and plenty of protein for example. Other protein sources are beef and lean pork, which do double duty to provide B vitamins, iron and zinc. Orange juice fills you with folate plus vitamin C; and vitamin C helps you to absorb iron from foods such as fiber-rich black beans. Whole grains are filled with fiber, B vitamins, magnesium and zinc.
Empty calories are a waste!
Sorry but candy and ice cream don’t count as double-duty; nutrient-rich foods even though we have all might like to classify them as a nutrient dense food. It’s OK to eat these types of foods during pregnancy but only in moderation.
There’s a lot to be gained by eating foods nutrient dense foods. Not only do they contain more nutrients for their calories, but they’re also generally more satisfying. So if you choose nutrient dense foods, not only will you be more satisfied overall, but you’ll also be giving your body more of what it needs to be healthy. And, truthfully, the healthier you eat, the fewer crazy cravings you get!
Another resource: www.fitpregnancy.com “Eating Do’s and Don’ts -Everything you need to know about having a healthy pregnancy.”
Got to love this exercise for what it does to your derrière! Not only is this a great exercise but also a move that you need to be aware of during pregnancy while picking things up around the house.
Picking items up:
Due to the increased weight strain on your lower back it is key to slowly lower the body down in a squat – knees following over toes to pick anything up off the floor (laundry, towels and young children). When standing up engage the abdominals by holding them in to support your lower back. Be aware of picking anything up that causes you to hold your breath or grunt, as this is dangerous to your developing baby.
Exercising:
Squats work all of the major muscles in the lower body. There are two ways this super effective exercise can be done during pregnancy.
a.) Have a chair behind and sit into the chair and then without using your hand stand back up. Repeat this exercise for 3 to 4 sets of 15 to 20 reps.
b.) Take legs out wider than shoulder width and externally rotate toes slightly. Lower down holding abdominals in, and then exhale as you stand back up. Repeat this exercise for 3 to 4 sets of 15 to 20 reps.
Interesting article/research about full squats (which are deeper and more intense than recommended here for general exercise during pregnancy).
From the 34th week of pregnancy and onward, your own postural awareness and habits can potentially encourage your baby to lie with his or her back to your left front/side (occipital anterior) so that the baby’s head engages in the pelvic brim in this position. This will increase the potential for a normal and straightforward birth.
A baby who is already lying the other way, with spine against your spine and facing forward (occipital posterior or “sunny side up”) can be encouraged to rotate to the anterior position in late pregnancy or during early established labor.
A few babies will remain posterior and this may not be a problem. However, because of the extra rotation needed, it can mean a longer labor and complications do sometimes occur with posterior births (i.e., prolonged latent phase (early labor), slow progress in active labor, prolonged second stage.) It is worth doing your best to encourage your baby into the optimal position.
How to help your baby into an anterior position:
Use upright, forward leaning postures regularly. This allows more available space in the abdomen for your baby to rotate spine to the front. Be on your hands and knees now and then, swinging your hips (pelvic rock exercise.) You can do 100 pelvic rocks on hands and knees, several times a day (100 pelvic rocks takes about 1 ½ minutes). Pelvic rocks are a quick rocking motion of the pelvis, without much arching or movement of the back.
You can encourage your baby to take up an anterior position by making sure that your knees are always lower than your hips with your back vertical. Do this by using 2 or 3 cushions to sit on and another one in the small of your back, if necessary. Sit like this to read on a dining chair, with your elbows resting on the table, knees apart, leaning slightly forward. Sitting on a birthing ball is another idea.
Positions to AVOID:
Angel J. Miller, MSN, CNM
This essential vitamin helps with bone and tooth development of the baby. Not into supplementing? Then, aim for milk fortified with vitamin D and take a couple walks a week to let the sun shine in.
According to the Mayo Clinic (http://www.mayoclinic.com/health/vitamin-d-pregnancy/MY00511) , it appears vitamin D contributes to improving pregnancy outcomes, such as decreasing the risk of pre-eclampsia, and improving length of gestation, birth weight, and infant bone mineralization. It also appears that sufficient vitamin D in early life may decrease the risk of health problems later in life such as schizophrenia, brain tumors, asthma, multiple sclerosis, and autoimmune diseases such as type 1 diabetes.
The FDA recently upgraded the recommended levels. Look for supplements that contain OVER the RDA. Vitamin D can’t hurt you OR the baby. It can only increase your happiness and feel good vibrations.
So, get out, open the sun roof while you’re driving, find ways to introduce sunlight to your life. Your baby will thank you for it.
Ok…breathe before you read this blog post. That’s right, big breath in and then out….and please try not to hold your breath as I talk about the thousands of toxins that are around you daily…there is a plus…many of them are not as life threatening to your baby as you might think! Now please…keep breathing!!!
Now the real truth, if you stopped to think about the many chemicals you come into contact with each day, from cleaning supplies to pesticides, you might be concerned about their effect on your health and the health of your unborn baby. The good news? Many of the chemicals you encounter on a regular basis won’t pose a risk to your growing baby. This doesn’t mean should not carefully consider your environment.
It is commonly believed that exposure to toxins can cause the most harm to fetuses at the end of pregnancy, when the developing baby is closest to being a newborn. That is not the case. In fact, it is the exact opposite.
Avoid exposure to toxic substances and chemicals — such as cleaning solvents, lead and mercury, some insecticides, and paint, especially between weeks 2 and 8 when all of the babies vital organs are developing. However, if you think you might have been exposed to toxins during this time, and you didn’t know you were pregnant, try not to panic, and tell your doctor about it. The majority of time everything is just fine!
Pregnancy is a great time to introduce your spouse to cleaning the house or talking him into letting you hire a cleaning service. Or, enlist the help of older children.
Pregnant women should also avoid exposure to paint fumes. Thinking about painting the baby’s nursery – ask for Dad’s help or check out the new Low or NO VOC paints (NO VOC = no fumes, less toxic).
For other specific toxins:
http://www.webmd.com/baby/features/pregnancy-and-toxins
A simple checklist for living in the healthiest environment possible for both you and baby:
In an effort to be more Green and kind to Mother Earth, I’m always searching for great all natural cleaners. Our house is on well and septic, so since moving here, we’ve renewed our efforts on efficiency and helping the environment.
This weekend, I set about cleaning an old mug I’d rescued from my mother’s basement this summer. It’s hard to tell whether it’s silver, pewter or brass, but based on it’s ick factor and polishing needs, I finally settled on it having to be brass. Thus began my search for a non toxic polish to see what’s under all that grime.
Update: Nope, it’s COPPER! With a United Arab Republic stamp, now to figure who made it. It looks hand crafted, not machine made. It doesn’t have that same finished look to it.
Here are some great recommendations, some I’ve found online, some come from magazine tidbits over the years (Natural Home has GREAT recommendations), and some, well, some I don’t remember where I got. Here they are:
What are some of your favorites?
Mother Nature's Creativity
Nick asked me to shoot a few videos of him for the upcoming USANA convention and another one of our sites. While I was waiting for him to get ready, I wandered over to our Butterfly bush and tried to capture Mother Nature’s artwork. I love having this right outside my office window. When the bush is about 6 feet high, the butterflies go crazy with it.
I am not a photographer by any stretch of the imagination, sometimes I just happen to get a great picture.
I’m shooting away, trying to capture a good shot of the butterfly there to the left, and Nick motions for me to follow him around the side of the house. I follow, wondering why on earth we’re heading to the back yard.
Behind our shed? Well, the guys had been throwing the clippings back there every fall when they cut the bush down. Now? HUGE butterfly bush and so many colorful butterflies flitting about. Who knew?
What a beautiful surprise! We’d thought we lost the one out front due to the snow storms, but now I have TWO! Lesson, be open to your surroundings and unexpected surprises.
PS – If you’re a writer and missing the Romance Writer’s of America Conference in Orlando, then head over to Savvy Authors! There’s a summer symposium and I’m running the Muse Workshop from now thru Sunday.
Saunas, hot tubs and steam rooms should be avoided while you are pregnant or trying to conceive. A body temperature of 101º F and above can raise concerns during pregnancy. Some studies have shown an increased risk of birth defects in babies of women who had an increased body temperature during the first trimester of pregnancy.
There is an increased concern about miscarriages with hot tub use. There is a rise in body temperature caused by soaking in a hot or using a sauna. A study done by researchers at John Hopkins showed a connection between hot tub use and miscarriage. They tracked over 1,000 women and found hot tub users were twice as likely to have miscarriages. The risk seemed to be highest in the first month of pregnancy. One caution about this study is that the researchers weren’t able to examine every aspect of the women’s lives. It’s possible that women who tend to use hot tubs have something else in common that puts them as higher risk for miscarriage. It is definitely safer not to take any chances and avoid using hot tubs while pregnant.
Concerns about Birth Defects with Hot Tub & Sauna Use
Hot tub and sauna use causing birth defects has been a concern for many years. As far back as 1979, the Consumer Product Safety Commission was warning that in the first three months of pregnancy, hot tub use could also cause brain damage. In 1992, researchers tracking health issues in over 20,000 women concluded that women who used hot tubs or saunas during pregnancy were also more likely to have babies with neural tube defects (neural tube defects are problems with the brain and spinal cord, such as spina bifida).
According to the Organization of Teratology Information Services (OTIS), a body temperature of 101º F and above can raise concerns during pregnancy. Some studies have shown an increased risk of birth defects in babies who had an increased body temperature during the first trimester of pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women never let their core body temperature rise above 102.2º F. A big concern for hot tubs is they are often factory programmed to maintain a water temperature of approximately 104 º F. It only takes 10-20 minutes in a hot tub to raise your body temperature to 102º F.
So, is a hot bath safer than using a hot tub?
A hot bath, which is not uncomfortable or scalding, is a safer way to relax. In a bath much of your upper body will remain out of the water, making you less likely to overheat. Additionally, the water in a bath begins to cool off, as opposed to a hot tub, further reducing any risk of overheating. If you feel at all dizzy, weak, or uncomfortable while in the tub get out immediately.
Other good resources on this subject are www.babycenter.com and www.fitpregnancy.com
It is important to establish a good support system through family, friends and Mom’s groups. Check out some support meetings for expectant Mom’s. Places online like iVillage and BabyCenter are great resources. We’re building a network here as well. Check meetup.com and see if there are any local moms looking to find others going through this same life-changing event.
The development of a strong support system can help you get through the rough patches of pregnancy as it can be a time of stress, fatigue and anxiety as well as great joy.
It is a time of tremendous change, psychologically and physically. Women need support, both emotionally and physically, through this important life-changing event.
The first place you will turn for help during pregnancy will be your spouse, then your family and your friends.
These are the people who are in your life on a consistent basis, so it is natural that you would seek their support first. You want to be selective with your support system. If there is a person or persons in your life who are being negative, you will want to limit your exposure to them. Surround yourself with the people in your life who are supportive and helpful. It is important to avoid emotional conflict and stress where you can because you will have enough of that on your own.
Other places to build a strong support network are prenatal groups and childbirth classes.
They can help you connect with others who are experiencing some of the same issues as you are right now. Your primary care provider, childbirth educator or hospital social worker can place you in contact with support systems in your area. Many times the friendships formed through these groups can continue long after the pregnancy and birth, and sometimes can be a support system for life.
I’d established early on in my pregnancy that I didn’t want to hear the ‘bad’ stories. I threatened to wear a No Negativity button just to keep people from sharing. What is it with us? We have to share all the pain and details of what wasn’t up to our expectation for that first pregnancy? Umm, hello??? Not all births are painful. Nor do they need to be. Industrialized nations are the ONLY ones who consider birth to be painful and pregnancy to be something other than the purely wonderful action it is. More natural regions, women have babies in fields and go right back to working….NO PAIN. I swear, it’s the media’s fault.
I surrounded myself with positive people.
I warned those who started down the path of a bad story to keep it to themselves. I and the baby could hear them. If I found myself obsessing over something too negative, I leaned into meditating or searching out positive stories.
Make sure others are aware of you’re no negativity zone. Friends and family may have great stories to share, but cut them off if they start to make you nervous. Remind them, good stories only! They’re supposed to be there to support you.
It is important to get enough quality sleep and enjoy it now while the body still feels good! You’re growing a whole new person in there, so your sleep requirements will increase for now. Promise, it’ll level back out (just don’t hold me to saying WHEN it will level back out).
During your first trimester, you can’t get enough sleep. If you sit down, you fall asleep.
Just go with it.
Your body and your BABY need it. It is during this trimester, the sleep-inducing hormone progesterone starts surging through your body, and pressure on your bladder from your growing uterus sends you to the bathroom countless times every night.
Three issues you encounter during this time:
I remember well, I’d get home from work – which had become utterly exhausting, sit down on the couch and fall asleep. My husband would nudge me about an hour later to see if I wanted dinner. I’d rouse myself even though I wanted to sleep more. Then, the bed started to bother me. We still have all the pillows from my pregnancy. Somehow, we got used to them and kept them.
Some things that cause havoc on your sleep cycles during this trimester include nausea, hunger and vivid dreams. For more information on Sleep and Pregnancy, download our ebook or pre-order 9 Months In & 9 Months Out.
