Posts Tagged ‘health’
Written by Shelia on 31 August 2010
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.”
Tags: health, pregnancy, trimester
Posted in health, nutrition, pregnancy, week by week pregnancy tips | No Comments »
Written by Corry on 31 August 2010
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).
http://www.articlesbase.com/womens-health-articles/full-squat-during-pregnancy-to-do-or-not-to-do-661743.html
Tags: health, pregnancy, sleep, trimester
Posted in health, pregnancy, relaxation, week by week pregnancy tips | No Comments »
Written by Corry on 24 August 2010
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).
http://www.articlesbase.com/womens-health-articles/full-squat-during-pregnancy-to-do-or-not-to-do-661743.html
Tags: fitness, health, pregnancy, trimester
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Written by Stacia on 10 August 2010
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.
Tags: 1st trimester, health, nutrition, pregnancy, trimester, vitamins
Posted in health, pregnancy | No Comments »
Written by Corry on 03 August 2010
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:
SEE YOUR DOCTOR REGULARLY
- Schedule prenatal check-ups.
- If you, or your partner, work with toxic materials, discuss possible harmful exposures.
- Review alternative remedies and complimentary medicines.
BREATHE CLEAN AIR
- Don’t smoke and avoid exposure to other sources of smoke.
- Ventilate your home well by opening windows daily, except on high ozone days.
- Fix leaks and moisture problems to control mold growth.
- Properly install and maintain combustion appliances; install carbon monoxide and smoke detectors.
- Test for radon gas.
- Stay away from gas fumes; don’t pump your own gas.
DRINK CLEAN WATER
- Get your water tested.
- Let the tap water run for several minutes in the morning to flush lead out.
- Use cold water from the tap for cooking & drinking.
EAT SMART
- Eat a balanced diet rich in calcium, iron and folic aid.
- Buy organic or locally grown produce.
- Wash and peel non-organic fruits and vegetables
- Contact your state department of health for fish consumption advisories; consult Healthy Child’s Safe Fish list.
- Reduce consumption of animal fats.
- Don’t use ceramic dishes unless they are certified lead-free.
- Avoid microwaving in plastic containers or wraps; use glass.
- Avoid alcohol and aspartame sweeteners.
AVOID TOXIC MATERIALS
- Do not sand or paint. Consider ANY renovation done in your home potentially harmful to your baby.
- Determine if lead hazards are present in your home
- Damp wipe lead paint dust from painted windowsills and door jambs.
- Discard vinyl mini blinds of unknown origin.
- Avoid gardening within three feet of your home’s foundation if built before 1978.
- Wet mop floors to reduce exposure to dust.
- Avoid toxic fumes emitted by new carpeting, vinyl flooring and furniture.
- Don’t use pesticides in your home, or on your lawn and garden.
- Use less toxic cleaners or natural cleaning products such as baking soda and vinegar.
- Avoid solvents found in nail polish, artificial nails, hair coloring, hair spray and perfumes.
- Do not use dry cleaners.
- Use mercury-free, digital thermometers.
- Do not get silver (amalgam) fillings on your visit to the dentist.
Read more: http://healthychild.org/live-healthy/checklist/protecting_your_baby_from_environmental_toxins_during_pregnancy/#ixzz0kTEfhKtH
Tags: 1st trimester, health, pregnancy, trimester
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Written by Stacia on 20 July 2010
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.
Tags: 1st trimester, baby, childbirth, health, relaxation
Posted in health, motivational, pregnancy, relaxation | 3 Comments »
Written by Corry on 06 July 2010
Ok…so you’re pregnant and thinking…if you haven’t already, I should get to the gym!
One thing you can guarantee during pregnancy, no matter how much you work out, you will (and you need to) gain weight. If you exercised regularly before your pregnancy, don’t be too concerned about your heart rate during pregnancy – and here is why!
In the past, the American College of Obstetricians and Gynecologists (ACOG) recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, the ACOG recommends 30 minutes of exercise a day during pregnancy for most women without any specific heart rate limits.
Today, it is recommended that women use the talk test.
If you can talk but feel winded, you are exercising in an acceptable range.
However, if you feel dizzy or lightheaded, slow down carefully and give yourself a break. Remember once you have received approval from your doctor to exercise, it is advised to include a warm up and cool down for any workout (cardiovascular, strength training and stretching).
Due to the increased blood volume (may increase up to 50% by week 32 of pregnancy) both warm-ups and cool downs for exercise should be increased slightly, average time for either is about 8 to 10 minutes. This can be as simple as doing the exercise you are about to partake in at a slower pace, with lighter weights of dynamic stretches (slow stretching or exercises with movement) until the body warms up and does not feel stiff. Abruptly stopping exercise in pregnancy is not advised as it may cause the blood to pool in the lower extremity, drawing blood away from the uterus.
Fit Moms Running through Pregnancy
Here are a couple great “cardiovascular exercises to try”. Remember you can keep doing what you have always done as long as your doctor says it is ok! As your pregnancy progresses, running for example might become uncomfortable, and when it does, listen to your body and choosing something else. You will be back to running in no time…well, once you can sleep a little!
Swimming:
Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.
Walking:
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
Running & Jogging:
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, we do not encourage that you start running during pregnancy. If you run, make sure you’re well hydrated, avoid over-heating , and wear good shoes. Check out www.runningskirts.com for comfortable clothes for your run.
Bicycling:
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike or spin class (provided you stay well hydrated) is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so you are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
Stair Climbing Machines:
These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.
Aerobics (especially prenatal aerobics):
If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you’ll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time after the 1st trimester.
Dance:
Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.
What’s your favorite form of cardio while pregnant? Or normally?
Tags: 1st trimester, fitness, fitness trends, health, pregnancy, trimester
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Written by Corry on 01 July 2010
Yes – you can train your abdominals during pregnancy, and YOU SHOULD. I did, and it made the tummy not be so HUGE!!!
Training your abs is much different while pregnant than after pregnancy for general fitness purposes! The best reason to train your abs during pregnancy – LESS lower back pain!!!
Trimester #1
- Crunches (Mat or Ball) – in the first trimester the baby is low in the pelvis and regular abdominal exercises will not have any impact on a growing baby. Avoid exercises that “strain” the abdominals, but regular crunches, reverse crunches and hip lifts are ok.
- True Reverse Crunch – holding onto a bench or pole, start with the hips engaged and using the abdominals, contract starting with the base of the pelvis and roll up through the spine, lifting the hips and coming up like you are going over a rod. Knees come up towards the chest into spinal flexion.
- Hip Lifts – done either lying on ground or bench. In lying position, legs are straight up. The big difference between the reverse crunch and the hip lift is the hips will lift straight up which is a contraction of the transverse and isometric of the rectus and obliques, without rocking.
Trimester #2 – marks the stage in pregnancy where women can no longer lie on their backs to do abdominal exercises
- All Fours Breathing – on all fours, lift from the belly button to draw the abdominals in on and exhale and release on an inhalation. This exercise will begin to strengthen the transverse abdominals. Try this 10-15 times, 3 times per day.
- Elevator Holds – seated in a chair, this exercise is similar to the all fours breathing. With shoulders back and down, draw the abdominals in on an exhalation and then hold them in while continuing to breathe. Hold this position for 30 seconds and then release. Try this 2-3 times per week; add in a kegels hold to further intensify the exercise.
- Incline crunches on a ball – this smaller range of movement will still allow women to hold the transverse in tight while crunching. At this point women will want to being checking for Diastasis Recti. If diastasis rectus is present, stick to the 3rd Trimester abdominal exercises.
Trimester #3
- Elevator Holds, All Fours Breathing
- Seated crunches – like a regular crunch, but seated in a chair, starting with the elevator hold
Want more information: www.pre-postnatalfitness.com
If you missed it, don’t forget to catch up with the posts in this series:
Tags: 1st trimester, fitness, fitness trends, health
Posted in fitness, health, pregnancy | 1 Comment »
Written by Shelia on 18 May 2010
Be sure that your diet contains enough sources of the nutrients needed for healthy skin (especially vitamins C and E) – it’s going to be doing a lot of stretching over the next nine months! Last week we discussed the body’s need for calcium. Now, let’s focus on all the nutrients you and your baby need during this time.
Getting essential nutrients is very important for the health of you and your baby. According to the American College of Obstetrics & Gynecology (ACOG) http://www.acog.org/, pregnant women should increase their usual servings of a variety of foods from five basic food groups to include the following:
- Three to four servings of fruits and vegetables
- Nine servings of whole-grain or enriched bread, cereal, rice, or pasta for energy
- Three servings of milk, yogurt, and cheese for calcium
- Three servings of meat, poultry, fish, eggs, nuts, dried beans, and peas for protein
A balanced diet is the best way to receive nutrients, but vitamin supplements can also be beneficial so make sure you take your prenatal vitamin. Read the rest of this entry »
Tags: baby, health, nutrition, pregnancy
Posted in nutrition, pregnancy, week by week pregnancy tips | 3 Comments »
Written by Stacia on 12 May 2010
Post written by Dr. Stacia D. Kelly. Follow her on twitter.
If you fear or avoid the dentist, now is the time to get over it. After all those years of braces and surgeries, I drag my feet about going. But, when I found out I was pregnant with our now 6 year old, I made that appointment and kept it.
You need to get a dental checkup early in your pregnancy to make sure your teeth and mouth are healthy. Half of all pregnant women experience tenderness, swelling and bleeding of their gums during pregnancy. While gingivitis is not harmful to you or your baby, the more advanced health problem, periodontal disease can affect the baby as well. Perio.org states “pregnant women with periodontal disease may be seven times more likely to have a baby that’s born too early and too small.”
If you are diagnosed with periodontal disease, not to worry! Your dentist will most likely recommend you come in for scaling and root planning. This is a process that removes the plaque and tartar from your teeth, and, removes the dangerous toxins called prostaglandin. As a bonus, any tenderness and swelling should be alleviated.
To avoid gingivitis and subsequently, periodontal disease, make sure you are practicing good dental hygiene. Some recommendations: Read the rest of this entry »
Tags: baby, health, motherhood, nutrition, pregnancy, trimester
Posted in health, pregnancy, week by week pregnancy tips | 3 Comments »
Written by Stacia on 09 May 2010
Post written by Corry L. Matthews.
What you eat before pregnancy is just as important as what you eat during pregnancy. During the three months wanting to get pregnant I began following all the rules for pregnancy, and I truly believe it helped me have the healthiest pregnancy possible. The most important and yet simplest ways to prepare is by staring your prenatal vitamin early. (Recommendation for a great prenatal – Once Daily Prenatal by Max Muscle Sports Nutrition).
Not even sure where to begin…take this simple 10 question quiz.
After taking this easy test you’ll be well aware of a few steps you can take to have the best and healthiest pregnancy possible.
What first?
Taking folic acid, a small tiny B-vitamin can help prevent specific neural tube defects, according to the March of Dimes. The neural tube is an embryonic structure that develops into the brain and spinal cord. Spina bifida, one of the two most common neural tube defects, is a condition in which there is exposure of part of the spinal cord and its coverings. The other is anencephaly, in which a large portion of the child’s brain is missing. Protecting your baby from these serious defects is simple – take 400 mg of folic acid daily during your child-bearing age. Once you are pregnant the need for folic acid doubles! No worries, your prenatal vitamin will have plenty of it! For more on folic acid check out one of the following links:
Tags: childbirth, health, nutrition, pregnancy
Posted in pregnancy, week by week pregnancy tips | 2 Comments »
