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!
Wednesday, April 2, 2008
Saturday, February 23, 2008
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
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
Sunday, February 3, 2008
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)
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)
Wednesday, January 23, 2008
Safe Pregnancy Exercise – How to Warm Up and Cool Down
Safe pregnancy exercise of any kind - cardiovascular or strength training - require extra circulation of blood throughout your body.
As you move, your muscles require more oxygen and nutrients to keep them going. Your blood carries these essentials throughout the entire body. As your muscles begin to work harder, your heart needs to pump faster to keep up.
If you jump right into a workout with out warming up, your heart is not pumping fast enough to the oxygen and nutrients around in an efficient manner. This is especially important for expectant mothers because you need blood not only for your hard working muscles, but for your baby as well.
A good warm up ensures that your body is prepared well enough for both in advance, keeping you and your baby safe during your exercise session.
So, before you do anything - even before you stretch - get a light sweat going with 5-10 minutes of light to moderate activity. Walking, jogging, rowing and biking are just a few examples of activities that will start you off on the right foot.
At the other end of the workout, cooling down is just as important as warming up.
Your body required extra circulation in order to keep up with the demands of your workout, so you'll want to give yourself some time to return to normal before going back to your daily routine.
Using the same light activities as your warm up, take 10 minutes after your workout to let your heart rate, blood pressure and body temperature drop before sitting in your car to head home, hopping in the shower, etc.
Complete your safe pregnancy exercise session with these simple tips - your body and your baby will thank you!
As you move, your muscles require more oxygen and nutrients to keep them going. Your blood carries these essentials throughout the entire body. As your muscles begin to work harder, your heart needs to pump faster to keep up.
If you jump right into a workout with out warming up, your heart is not pumping fast enough to the oxygen and nutrients around in an efficient manner. This is especially important for expectant mothers because you need blood not only for your hard working muscles, but for your baby as well.
A good warm up ensures that your body is prepared well enough for both in advance, keeping you and your baby safe during your exercise session.
So, before you do anything - even before you stretch - get a light sweat going with 5-10 minutes of light to moderate activity. Walking, jogging, rowing and biking are just a few examples of activities that will start you off on the right foot.
At the other end of the workout, cooling down is just as important as warming up.
Your body required extra circulation in order to keep up with the demands of your workout, so you'll want to give yourself some time to return to normal before going back to your daily routine.
Using the same light activities as your warm up, take 10 minutes after your workout to let your heart rate, blood pressure and body temperature drop before sitting in your car to head home, hopping in the shower, etc.
Complete your safe pregnancy exercise session with these simple tips - your body and your baby will thank you!
Friday, January 18, 2008
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.
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.
Wednesday, January 16, 2008
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.
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.
Monday, January 7, 2008
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/.
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/.
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