When NOT to Exercise

Exercise is a great addition to any healthy pregnancy but the health of your baby is the most important thing of all. So knowing when to put down the weights or hop off the treadmill and give yourself a rest is just as important.

No matter how fit you were before your pregnancy, you should not participate in any exercise with any of the following conditions:

- Pregnancy Induced hypertension
- Pre-term rupture of placenta membranes
- Pre-term labor now, or in previous pregnancies
- Incompetent cervix
- Persistent bleeding in 2nd or 3rd trimester
- Intrauterine growth retardation

If you experience any of the following signs or symptoms while you are exercising, you should stop and seek medical attention right away:

Pain of any kind
Bleeding
Amniotic fluid leak
Dizziness
Shortness of breath
Chest pain
Faintness
Muscles weakness
Swelling of the calves
Headache
Difficulty walking
Contractions/Pre-term labor
Unusual absence of fetal movement

If you weren't involved in a regular exercise program prior to getting pregnant, the 1st trimester isn't the time to start. If you are interested in incorporating exercise into your pregnancy try walking or other light exercise initially but wait until your 2nd trimester to add more challenging activities.

By this time, morning sickness should have subsided, you'll be feeling more energetic than before, and your body will be more ready to handle the demands of an exercise program.

Of course we recommend checking with your doctor about exercising while pregnant - regardless of your activities beforehand. They may have slight modifications and/or suggestions for you specifically.

For specific exercises to do during each trimester of your pregnancy, complete with photos and descriptions, refer to your copy of The Fit and Healthy Pregnancy Guide.

Vitamin Deficiency Even with Prenatal Supplements

Up to 80% of women who took prenatal supplements were deficient in one important nutrient.

Curious? Read on to find out the details...


A study by the University of Pittsburgh reported in the Journal of Nutrition that prenatal multivitamin supplements do not prevent a Vitamin D deficiency!

Maybe you are saying, "I've heard of foliate and pregnancy, but not Vitamin D". Well, let me fill you in on the importance of Vitamin D for you and your baby.

What Vitamin D does for your baby...

- proper tooth formation
- insulin production
- increased mineral absorption
- fetal organ and brain development
- In addition, babies born with a Vitamin D deficiency have been associated with having an increase of asthma, impaired growth, skeletal problems, Type 1 diabetes and schizophrenia.

What Vitamin D does for you...
- protection against depression
- insulin production
- increased mineral absorption
- improved bone health
- prevention of blood pressure during pregnancy (preeclampsia)
- prevention of colon and breast cancer

Are you ready to up your intake of Vitamin D?

This may come as a surprise, but the best sources are grass-fed dairy and eggs, grass-fed meats, lard, butterfat, shellfish, Salmon, marine oil, and liver/organ meat.

If you doubt that you'll eat enough of these foods then be sure to read Chapter 10 of

The Fit and Healthy Pregnancy Guide for the names of the best supplements and where to get them.

The BEST Cardiovascular Exercise for You, Your Baby and Your Busy Schedule

First of all, what IS Cardiovascular Exercise?

To make sure we're all on the same page here, cardio is any activity that keeps your heart rate elevated for an extended period of time, while using the large muscle groups of your body. Otherwise known as cardio, or aerobics - it strengthens your heart and lungs and helps deliver oxygen to your muscles.

It is especially important to engage in this type of exercise 2-4 days a week during pregnancy because it will help you:

- have an easier, problem free pregnancy
- manage excess weight gain
- decrease swelling of hands and feet
- sleep better- reduce constipation
- fight fatigue
- gain/maintain strength and endurance in preparation for labor
- get back to your post-pregnancy body faster

So, what is the BEST kind? Although this might not be the answer you are expecting, the best kind of cardio is the kind that you will actually DO!

If you shy away from 20-40 minutes of aerobic exercise a day because you think you need to be inside, on a treadmill, staring at a blank wall, then I have to say - I don't blame you!

Exercise shouldn't be something you dread. And if walking or jogging isn't for you, I'm here to tell you that there are lots of alternatives out there, some you might even enjoy - imagine that.

Some of the other more common types of cardio that are great during pregnancy are swimming (a good way to give your back a break!) and biking (indoor upright or recumbent is best) but if those don't motivate you - get creative! At the gym, try:

- rowing- stair climbing machine
- a low impact group class
- water classes
- yoga or pilates (you'd be surprised how some of these can get your heart rate up!)
- dance - any kind is great, just avoid lots of leaping and jumping, or anything that involves something closer to acrobatics...

Don't belong to a gym? Take your workout outside! Take advantage of a sunny day and moderate temperatures to enjoy the outdoors and go for a hike. Or, cut down on travel time and workout in the comfort of your own home with a video or DVD.

There are a few things you'll want to stay away from during pregnancy - anything that involves the potential for bodily injury (especially to the abdomen) like soccer, roller blading, horse back riding, skiing - water or snow, etc.

Please use your best judgement (and consult with your doctor) with your particular level of fitness before trying any type of exercise. Pregnancy is not the time to go full speed ahead, especially if your body isn't used to that. So use common sense, and ease yourself into a routine that suits you best.

You'll find more suggestions and recommendations in Chapter 7 of Your Fit and Healthy Pregnancy Guide. If you haven't already gotten a copy of your own, now is the time! Visit www.FitandHealthyPregnancy.com/thebook.asp today!

Foods to AVOID During Pregnancy

Knowing which foods to avoid (or severely limit) during pregnancy is especially important. It's a time in a woman's life when she should be especially careful to protect her developing baby. Some foods on this list are obvious, like alcohol, but others may come as a surprise.

1. Junks Foods

It will be challenging to find the time to burn off these extra dead calories. Plus they are full of detrimental non-foods that are bad for you and your baby.

"Junk food" includes the usual suspects: fried foods, margarine, soft drinks, sweets, anything made with white flour (crackers, cookies, bread, cereals) and most boxed foods. They contain synthetic vitamin A which is toxic, and best avoided while pregnant.

Do the "ingredient list test" - how long is the list and how many words look like something out of a chemistry text book?

2. Caffeine

It is best to avoid or at least reduce your caffeine intake to no more than 200mg per day. It reduces iron absorption, interferes with normal fetal growth and is associated with lower birth weight and an increased risk of miscarriage.

3. Alcohol

I'm sure it's not a big surprise to avoid alcohol while pregnant. It negatively affects the developing fetus. Enough said.

4. Trans Fats

Trans fats inhibit the conversion of fatty acids needed for fetal brain growth and decrease the fat content of breast milk. Also, it has been found to decrease sperm count.

Do not trust labels that claim products are trans fat free. If a food has half a gram or less per serving than it can be labeled "trans fat free". No big deal? Well, the Institute of Medicine even stated there is no safe intake level for trans fats.

It's not good for you and it's not good for your developing baby. If the ingredient list has the words "partially hydrogenated" it's got trans fat and it is a food to avoid during pregnancy.

5. Artificial and Refined Sweeteners

Artificial and refined sweeteners (like Splenda, Sweet-n-Low, Aspertame, Nutra-Sweet, etc.) are a source of empty calories and a great way to gain too much weight. They can also negatively affect your baby's ability to regulate blood sugar.

Artifical and refined sweeteners can increase your cravings for sugar (causing too much weight gain). So, the more you eat, the more you want to eat and this increases the demands on your body's insulin production (which is also the pathway to diabetes).

A study out of The University of Texas Science Center at San Antonio suggests that the more diet sodas a person drinks, the more likely they are to become over weight.

There's all kinds of information out there about how nasty artificial sweeteners are for you. It is a neurological toxin and can cause headaches and even seizures. Just say NO!

Stick to drinking water (filtered if you can), mineral water or lacto-fermented beverages to satisfy your thirst.

6. Commercial Fried Foods

It's no big surprise that fried foods aren't good for you or your baby. You are just consuming extra calories with out any nutrient benefits. They are also full of trans fat. (see #4 in Part 1 of this article)

7. Food Additives

Food additives (such as MSG) are neurotoxins (bad for the nervous system). I find it rather scary that a study found brain lesions on developing embryos assiciated with MSG intake.

MSG may appear in the ingredient list as: hydrolyzed protein, calcium, sodium casinate, textured protein, citric acid, soy foods, malt flavorings, flavorings, and natural flavorings - so CHECK YOUR LABELS!

As a side note, seasonings all usually contain MSG.

8. Soy

Soy food is a highly processed and refined food. It is also full of things that will block you and your developing baby from absorbing nutrients such as zinc, iron, calcium and magnesium.

Consuming it also increases the mothers need for vitamin D.

Soy also contains phytoestrogens (a.k.a plant estrogen) which can negatively impact the fetal development of the reproductive organs and brain.

In recap, the eight foods to avoid during pregnancy are:

1. Junk Foods
2. Caffeine
3. Alcohol
4. Trans Fat
5. Artificial and Refined Sweetners
6. Commercial Fried Foods
7. Food Additives
8. Soy

Making at least some of these changes to your food intake will do wonders for your baby! And, if you can do them all, even better. For information you won't want to miss on eating and exercising for a healthy happy baby, check out our Fit and Healthy Pregnancy Guide at www.FitandHealthyPregnancy.com/thebook.asp

Pregnancy Diet Plan –Discover Lacto-Fermented Foods

A pregnancy diet plan must include a regular intake of lacto-fermented foods. These are foods preserved the old fashioned way (before refrigerators or freezers). Eating these foods provides a natural food form of a probiotic.

Lacto-fermented foods to include in a pregnancy diet plan are:

¨ Live sauerkraut, pickles, salsa and chutneys (fruit or vegetable)
¨ kimichi
¨ Yogurt
¨ Kefir
¨ Grass-fed cheese
¨ Crème fraiche

*Live means they are not shelf stable and must be refrigerated. This is because they were not heated (pasteurized) or made with vinegar, but with whey and/or salt.

There are many health reasons why these foods are an important part of a pregnancy diet plan.

Help reduce constipation
They are a great natural vitamin C source
Increase B vitamins
Increase intestinal good bacteria
Help neutralize anti-nutrients (those substances in food that make it hard on your body to absorb the good stuff).
Strengthen the immune system
Post-baby benefits-encourages lactation and helps baby build their good gut bacteria

They should be used as a condiment in a pregnancy diet plan. When looking for pre-made lacto-fermented foods-remember they have to be refrigerated (cannot be stored on the shelf), made with whey and/or salt (not vinegar). You also have the option of making your own which is worth the time to reap their benefits.


Below is a recipe for a lacto-fermented food to get you started on your way to having a healthy pregnancy diet.

Pickled cucumbers
4-5 pickling cucumbers 1 Tbsp mustard seeds
2 Tbsp fresh dill, snipped 2 Tbsp Celtic sea salt
1c filtered water

Wash cucumbers well and place in a quart-sized wide mouth mason jar. Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 3 days before transferring to the refrigerator. (Note: recipe from Nourishing Traditions)

The Best Pregnancy Diet

“What’s the best pregnancy diet?”

This is one of the most important questions every woman who is pregnant or trying to become pregnant should be asking. It is so important because they are solely responsible for feeding and nourishing their growing baby.

The best pregnancy diet is one that will supply all the nutrients needed to support optimal fetal development (such as brain, nervous and skeletal system) while also giving the mother’s body its needed nutrients. It’s also the one that will curb food cravings and prevent an unhealthy weight gain, which could put both the baby and mother at risk for many health complications.

Specifically, it will consist of the foods listed below:

High quality protein (grass-fed meats, eggs from cage free grass-fed chickens)
High quality dairy (raw grass-fed: cheese, cream, milk and butter)
Soaked grains and nuts
Stocks (bone broths)
Organic or locally grown fruits and veggies
High quality fat
Lacto-fermented foods
High potency fish oil
Filtered water

Eating the foods above will provide all the necessary nutrients a mother and developing baby needs such as:

B vitamins
Calcium
Iron
Zinc
Copper
Magnesium
Vitamin D
Healthy omega 3 to omega 6 ratio
Conjugated Linolenic Acid
Vitamin A
Vitamin C
Folate
Cholesterol

This means that you will gain a healthy weight and have less to lose after pregnancy.

Why?

Because by giving your body and baby what is needed, you won’t be tempted to overeat or be a victim to food cravings! And that’s just another reason why it is the best pregnancy diet.

Top Nine Tips for Morning Sickness Relief

Many of my pregnant friends would say that it really shouldn’t be called “Morning sickness.” They said that a more accurate term would be “Day sickness.” I was lucky and only had the morning version in a mild form, but it still wasn’t fun.

Unfortunately, there is no “one size fits all” approach to dealing with the common pregnancy experience of morning sickness. It’s more of a trial and error to find what works for you. Here are a few things to try:

· Munch on dry crackers by Late July or Newman’s Own graham cracker cookies (or look for brands that use butter, palm oil/fruit)-especially first thing in the morning

· Keep hydrated by sipping on water or warmed stock

· Drink raw real milk (read more on this in FHP guide)

· Munch or suck on whole wheat pretzels

· Try some ginger in the form of tea (can make it iced tea), crystalline, gingersnaps (Mi-Del is a good brand name)

· Eat small mini meals every three hours (this also helps reduce food cravings)

· Please be sure to see your OB/GYN if you are not able to eat, hold down food/fluids, not gaining or losing weight

· Avoid spicy or heavy foods

· Vitamin B6 may be of help which is found in these foods:

raw full fat dairy, raw egg yolk from cage free pastured chicken (heat destroys B6), sprouted grains, onions, sweet potato, lacto- fermented foods (these foods increase the bacteria in your gut which produce vitamin B6-more on this in the FHP guide)

Try any of these to see if they provide you some relief from your morning sickness. If one doesn’t work, maybe another one will. The main idea is not to let your belly be empty and to keep fluids coming in. But, also to trust your instinct and seek medical advice if you are not able to keep fluids or foods down-if in doubt at least ask your OB/GYN.

Stretching Part II - Top Ten Tips for Stretching Success

Stretching is essential to any pregnancy exercise program. But, most people don't realize HOW to stretch.

Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips to round out your workout.

Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or walking that will get your heart rate up and your blood pumping. Then begin your stretching routine.

Stretch only those muscles that are tight. (to decide which stretches to do, visit http://www.fitandhealthypregnancy.com/)

Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to do it.

Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.

Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any pain.

Hold stretches for 20-30 seconds each.

Never bounce while you stretch.

Stay relaxed and breathe deeply to help lengthen your muscles.

Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.

Stretch after your exercise session too, to help your body cool down and prevent injury.

There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of stretching during pregnancy.

For more details on the importance of an individualized stretching program and exactly which stretches are right for you, check out our Fit and Healthy Pregnancy Guide at http://www.fitandhealthypregnancy.com/.

Why You MUST Stretch While You Are Pregnant Part I

When you think of a typical pregnancy exercise program, stretching and warming up are easily forgotten. But they are a MUST for any safe and effective workout.


Aside from just feeling good, stretching helps to keep your pregnant body healthy in a number of ways:

Prevents injuries by pulling your body gently back into balance.

Increases circulation - more blood flow to the muscles means a healthier muscle.

Gives you more energy! Along with greater blood flow comes more oxygen which keeps us from feeling sleepy during the day.

Eases the aches and pains of pregnancy by loosening the tight muscles that cause low back pain, headaches and other common complaints.

Enhances your workout by increasing your range of motion.

Improves your posture which helps you look and feel better as your body continues to change.

Keep in mind that being gumby is not the goal - being too flexible can be just as dangerous as not being flexible enough.

So, it's important to stretch only those muscles that are tight and to combine your stretching with a good pregnancy strength training program.

For tips on how to stretch properly, look for our next post.

For specifics on the stretches and exercise that are right for you during pregnancy, check out www.FitandHealthyPregnancy.com

Strength Training During Pregnancy - Why Moms-To-Be MUST Be Strong

Most people start an exercise program to lose weight. Of course, this isn’t the objective during pregnancy exercise but there are lots of other reasons to get started on or continue on a regular exercise routine when you’re pregnant.


When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it’s an important piece to the puzzle.


But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. Women often forget about strength training during pregnancy. The running (i.e. cardio) craze of the 1970’s is still in the forefront of people’s mind when they think about good exercise, burning calories and a healthy, lean body.


The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!


All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.


Strength training during pregnancy will help:


· Reduce back pain
· Increase your energy levels
· Make labor and delivery easier
· Keep you strong and injury free
· Combat postural changes during pregnancy
· Make post-partum weight loss MUCH easier and faster
· Flatten your tummy after delivery


Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.


If you didn’t have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you’ll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don’t have any complications that could be affected by a pregnancy exercise routine.

For all the details on how to look and feel your best with a strength training program designed specifically for the mom-to-be, check out:

www.FitandHealthyPregnancy.com

Pregnancy Nutrition – Is Caffeine OK?

Back in 1980 the FDA published a warning advising pregnant women to restrict or eliminate their intake of caffeine because of its teratogenic effects (cause birth defects). This was echoed in 1994 with a review of over 200 medical journals by Dr. Astrid Nehlig that was published in The Journal of Neurotoxicology and Teratology.

Currently, the advice on caffeine intake during pregnancy is moderation - meaning less than 300mg. This is because new studies show no harm with intakes less than that. Due to the fact that scientific studies are showing new and different results, I tend to be conservative in my personal view on caffeine and pregnancy.

What does caffeine do?

Caffeine stimulates your central nervous system, leaches calcium, reduces iron absorption, has a diuretic effect and crosses the placenta into your baby. This means it has the following results in your body:

Raises your heart rate

Decreases the amount of calcium in your body

Dehydrates you

Increases your blood pressure

AND the same things occur for your baby (except baby will steal from your bones to get needed calcium)

That’s not all - it also interferes with a normal fetal growth, is associated with lower birth weight and weakens adrenal glands, which affect your blood sugar regulation and stress coping abilities.

It is best to avoid or at least reduce your caffeine intake to no more than 300mg per day. Some experts say no more than 150mg per day. You may be able to handle the caffeine, but baby’s liver is immature and not able to get rid of it like you. Imagine if that 1 cup of morning coffee lasted you 40-130 hours as it does for your baby.


Common caffeine sources

Coffee (100-200 mg per 8 ounce)
Tea (black 60mg, green 40mg)
Soda (40-75mg per can)
Dark Chocolate (5-35mg per 1 ounce)
Milk Chocolate (1-15mg per 1 ounce)
Headache medicine (65-130mg)

If you are a caffeine user, I recommend reducing to less than 300mg per day (some studies show increase miscarriages with more than 300mg). Then gradually reducing to as close to zero as possible, which will not only benefit your baby, but also your ability to handle stress.

www.FitandHealthyPregnancy.com