No matter how far you are along in your pregnancy, it is always important to practice caution and good form when exercising. Nutrition should play a big role in your life as well during this time - no dieting! Even though it may be uncomfortable to gain weight when we have been told all our lives to try to stabilize or lose weight, remember: you are a healthy mom-to-be! Don't be critical of your weight gain! You will have plenty of time to lose it after the baby is here. The biggest concern right now is the health of the baby. Focus on complex carbohydrates, lean proteins, and UNsaturated fats. Here's a simple list to get you on the right track:
* COMPLEX CARBOHYDRATES *
oatmeal
whole grain breads
whole wheat breads
brown rice
all fruits
most vegetables (white potatoes should be eaten in moderation, as it can affect your blood sugar level like white sugar and other simple carbohydrates.)
legumes
high-fiber cereal
dill pickles
low-fat yogurt
skim milk (or 2%)
soymilk
* LEAN PROTEINS *
eggs
reduced-fat cheeses
chicken breasts (avoid fried as much as you can)
turkey breast
lean ground turkey and beef
tuna
salmon
skim milk (or 2%)
low-fat yogurt
cottage cheese
almonds, peanuts, cashews
peanut butter
top round steak
top sirloin steak
shrimp
lobster
crab
soymilk
soybeans
* UNSATURATED FATS *
avocado
sunflower seeds
pumpkin seeds
almonds, cashews, peanuts
cold-water fish
olive oil
safflower oil
canola oil
sunflower oil
flax seed oil
* FATS TO AVOID/USE LIGHTLY *
butter
fried foods
mayo
sweets
whole-fat dairy products
This list is here to give you an idea on eating well. These foods provide good nutrition for you as well as your growing baby - both of you benefit! If you have anything to add to these lists that were not mentioned, please comment! As far as cravings go, DO NOT be afraid to give in to the occasional ice cream and french fry needs (YES they are NEEDS at this time!). You are pregnant - what better time to enjoy something that you absolutely crave? Aim to be healthy 80% of the time and enjoy some unhealthy (but safe!) cravings 20% of the time.
As a pregnant woman, you need to really pay attention to what you are eating since some foods can harm the baby. This list of foods provides you with important notices of foods to avoid throughout your pregnancy:
* Foods to avoid during pregnancy *
raw meats (if you've ordered rare or medium rare in the past, now is the time to start leaning towards medium or medium well!)
deli meats
fish with high mercury levels (examples include shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation.)
smoked seafood
raw eggs (no cookie dough for a while!)
raw shellfish
soft cheeses (examples are Brie, Camembert, Roquefort, Feta, Gorgonzola and Mexican style cheeses that include queso blanco and queso fresco, unless they clearly state that they are made from pasteurized milk, then they should be okay to eat.)
unpasteurized milk or cider
pate
caffeine
alcohol
unwashed vegetables
Again, any lifestyle changes you make for the better will not only benefit you but baby as well. Hopefully, these lists helped in giving you some good examples of healthy eating to get you and baby on the right track! As always, talk to your doctor with any medical questions or lifestyle changes.
Until next time, stay well!
Wednesday, December 30, 2009
Wednesday, December 23, 2009
Tips for the Pregnant Lady: Second Trimester
The second stage of pregnancy - known as the "Honeymoon Stage" - is probably the easiest stage to go through in pregnancy. This is where the nausea and exhaustion wears off a little bit and your body is getting used to all your new hormones, as well as a cute little belly.
This is an excellent time to start exercising and eating well, since you aren't as tired (usually!) and nauseous, which definitely helps. Another plus to exercising and eating right during this stage: your sexual desires may increase tremendously... leaving your significant other absolutely thrilled or running for the hills! On the other side, some women say they felt a lower libido - all depends on the woman! You aren't quite large yet, so enjoy your nights under the sheets because you are looking at difficult lovemaking later on and then "lack of" after baby is born - that is, unless you are creative and still desire to make sex a regular part of your life, even during these crazy new times.
General Tips for the Pregnant Lady: Second Trimester
* Eating well will help with any nutrient deficiencies, since baby is going to need good nutrition to grow.
(Personal Recommendations: Remember to keep taking your prenatal vitamins as directed by your doctor to make sure both you and baby are healthy. I also strongly suggest an Omega-3 fatty acid capsule each day. These personally helped me overcome strong hormones from pregnancy that caused unstable emotions, as well as assist with baby's neurological development - great benefits for both!)
* As far as exercise, the second trimester is easiest on the body. During this time, you will be able to do kickboxing (non-combact), low-impact aerobic exercise (exercise without jumping and jarring movements), walking, and strength training, preferably for 30-50 minutes 4-5 days a week.
(Personal Recommendations: Overall, I feel stronger and more fit. This is one of the biggest tips I want to share because even on those days when you feel exhausted, try doing just 20 minutes. The benefits are miraculous: energy boost, better sleep, reduced pregnancy discomfort, preparation for childbirth, reduced stress, improved self-image, and easier time of getting back in shape after baby is here!)
* Still feel tired? Take a nap! You can't be Superwoman (at least, all the time). Take time for a 30 minute snooze.
(Personal Recommendations: It's amazing how late I could take a nap and still be tired enough to go to bed at a reasonable hour during pregnancy. However, going back to the exercise tip: working out will definitely give you more energy, where in most cases, you won't need to sleep as long or start falling asleep while doing laundry or working because exercising often will keep you energized!)
* As usual, watch what you do on your back. Doing abdominal exercises is excellent, but you need about two queen-king size pillows propped under you to be safe for baby.
(Personal Recommendations: I tried to make sure I incorportated abdominal exercises in my workout to keep my abs strong for delivery and to get back in shape after the pregnancy - however, I did not do regular workouts that were usually advanced and intense, but lightened up with more oblique (waistline) exercises, elevated crunches, prenatal Pilates, and removed the lower abdominal workouts.)
* If you have children already and want to start a nutritious and fit lifestyle, start slow and steady. Make changes to you and your kids' diets by adding more veggies (adding light ranch is a great alternative to regular - and tastes just as good!), more grilled meats, and more complex carbohydrates rather than simple (simple carbs include white bread, pasta, potatoes, sugars, and the like... think white processed foods!). When it comes to exercising, do 10 minutes here, 10 minutes there, whenever you can find a few minutes. Keep moving throughout the day - don't sit down if you don't need to! Park farther away from the store, take the stairs. You can even fit in some exercise on a treadmill while your kids are watching their favorite TV show (there's your 30 minutes!). Little things make all the difference. Don't forget to spend some good quality time with your kids as well, which could include a walk/bike ride if it's warm, dance in the living room, etc. Be creative. You CAN do it!
This stage in pregnancy is no excuse to quit - in fact, it's the best time to get started! As always, check with your doctor before beginning any exercise or nutrition program. Now is NOT the time to drop pounds, but to get healthy and stronger. You'll have to carry lots of baby equipment once the baby's born! Adapting to a healthy lifestyle will not only benefit you from developing problems during pregnancy and delivery, but will also benefit your unborn baby as well. Your child is getting good nutrition and heart health benefits from the beginning - what a better way to start life!
Stay well! More later.
This is an excellent time to start exercising and eating well, since you aren't as tired (usually!) and nauseous, which definitely helps. Another plus to exercising and eating right during this stage: your sexual desires may increase tremendously... leaving your significant other absolutely thrilled or running for the hills! On the other side, some women say they felt a lower libido - all depends on the woman! You aren't quite large yet, so enjoy your nights under the sheets because you are looking at difficult lovemaking later on and then "lack of" after baby is born - that is, unless you are creative and still desire to make sex a regular part of your life, even during these crazy new times.
General Tips for the Pregnant Lady: Second Trimester
* Eating well will help with any nutrient deficiencies, since baby is going to need good nutrition to grow.
(Personal Recommendations: Remember to keep taking your prenatal vitamins as directed by your doctor to make sure both you and baby are healthy. I also strongly suggest an Omega-3 fatty acid capsule each day. These personally helped me overcome strong hormones from pregnancy that caused unstable emotions, as well as assist with baby's neurological development - great benefits for both!)
* As far as exercise, the second trimester is easiest on the body. During this time, you will be able to do kickboxing (non-combact), low-impact aerobic exercise (exercise without jumping and jarring movements), walking, and strength training, preferably for 30-50 minutes 4-5 days a week.
(Personal Recommendations: Overall, I feel stronger and more fit. This is one of the biggest tips I want to share because even on those days when you feel exhausted, try doing just 20 minutes. The benefits are miraculous: energy boost, better sleep, reduced pregnancy discomfort, preparation for childbirth, reduced stress, improved self-image, and easier time of getting back in shape after baby is here!)
* Still feel tired? Take a nap! You can't be Superwoman (at least, all the time). Take time for a 30 minute snooze.
(Personal Recommendations: It's amazing how late I could take a nap and still be tired enough to go to bed at a reasonable hour during pregnancy. However, going back to the exercise tip: working out will definitely give you more energy, where in most cases, you won't need to sleep as long or start falling asleep while doing laundry or working because exercising often will keep you energized!)
* As usual, watch what you do on your back. Doing abdominal exercises is excellent, but you need about two queen-king size pillows propped under you to be safe for baby.
(Personal Recommendations: I tried to make sure I incorportated abdominal exercises in my workout to keep my abs strong for delivery and to get back in shape after the pregnancy - however, I did not do regular workouts that were usually advanced and intense, but lightened up with more oblique (waistline) exercises, elevated crunches, prenatal Pilates, and removed the lower abdominal workouts.)
* If you have children already and want to start a nutritious and fit lifestyle, start slow and steady. Make changes to you and your kids' diets by adding more veggies (adding light ranch is a great alternative to regular - and tastes just as good!), more grilled meats, and more complex carbohydrates rather than simple (simple carbs include white bread, pasta, potatoes, sugars, and the like... think white processed foods!). When it comes to exercising, do 10 minutes here, 10 minutes there, whenever you can find a few minutes. Keep moving throughout the day - don't sit down if you don't need to! Park farther away from the store, take the stairs. You can even fit in some exercise on a treadmill while your kids are watching their favorite TV show (there's your 30 minutes!). Little things make all the difference. Don't forget to spend some good quality time with your kids as well, which could include a walk/bike ride if it's warm, dance in the living room, etc. Be creative. You CAN do it!
This stage in pregnancy is no excuse to quit - in fact, it's the best time to get started! As always, check with your doctor before beginning any exercise or nutrition program. Now is NOT the time to drop pounds, but to get healthy and stronger. You'll have to carry lots of baby equipment once the baby's born! Adapting to a healthy lifestyle will not only benefit you from developing problems during pregnancy and delivery, but will also benefit your unborn baby as well. Your child is getting good nutrition and heart health benefits from the beginning - what a better way to start life!
Stay well! More later.
Friday, December 18, 2009
Tips for the Pregnant Lady: First Trimester
Ok... stage one. Congrats on your pregnancy! You have entered the first trimester. Even though baby is currently insignificant in size, it seems like this little one (as well as a bundle of hormones) have taken over your body, leaving you with all kinds of uncomfortable side effects that aren't fun to deal with in everyday life.
Every woman is different. Many women notice a difference in whether they have conceived a boy (nausea) or a girl (terrible morning sickness). Some women have no side effects of early pregnancy at all (lucky ladies!). So for these preparations for fitness and health, work at your own pace and listen to your body.
General Tips for the Pregnant Lady: First Trimester
* Feeling nauseous? Keep yourself hydrated and keep snacks with ginger on hand.
(Personal Recommendations: When I was first pregnant, I had ginger snaps, ginger lollipops - a well-known brand: Preggie Pops, and ginger chews on hand all the time. Especially working as a veterinary assistant in surgeries, these ginger snacks definitely took the edge off the nausea!)
* If you can keep anything down at this point, make sure your meals are similar to snack size throughout the day rather than three big meals, all with good protein and complex carbohydrates. This will help with the nausea overall and help you have some energy.
(Personal Recommendations: String cheese, bland cereals like Corn Flakes, air-popped popcorn, yogurt... a few foods sounded really good to me like fruit, Mexican food, and buffalo wings, so if something sounds good - especially at this stage - go for it. It usually won't make you sick; on the contrary, eating Mexican food actually relieved some of my nauseousness!)
* As far as physical activity, I was used to doing boot camp classes, advance kickboxing, and Pilates and Yoga before I was pregnant. In the beginning of my pregnancy, I slowed down a bit (mostly because of my nausea and exhaustion) and started walking for an hour and/or worked on strength training and prenatal yoga workouts. Doing this actually gave me some strength. If you have never exercised before you were pregnant, I recommend starting now, very slowly. It will do wonders for your mood and energy levels as well as be beneficial for your baby. Start taking short walks and doing beginner workout videos to do on your own time when you feel okay.
(Personal Recommendations: Some good videos I utilized to keep up my fitness regimen were Denise Austin's Fit & Firm Pregnancy, 10 Minute Solution; Prenatal Pilates, and some other low-impact workouts from Denise Austin's Personal Training System and Basic Tae-Bo videos. Lower-body, upper-body, and abdominal workouts were also a part of my regimen.Remember: Do NOT do any exercises on your back without a pillow, even at this stage.)
* Best Tip: Go easy on yourself. It feels good to exercise and eat right, just keep that in mind, but never force yourself as you usually could before you were pregnant. Do NOT workout if you are feeling dizzy, nauseous, and just plain yucky. Give yourself some rest. You are growing a human being - it takes all the energy from you! If you work, make sure to set some time aside for a good "power" nap. These little naps make all the difference.
Early pregnancy is a difficult stage, but it WILL get better. Take care of yourself and slow down a little bit from your regular schedule. Don't be afraid to ask for help from family or friends when you feel like all you want to do is sit over the toilet or lay with a cold washcloth over your head. Believe me, you will feel so much better if you aren't stressing from handling everything yourself and dealing with all these hormonal changes - especially if you have more children than the one you are carrying now!
Take care, ladies. We'll move onto the second trimester next!
Every woman is different. Many women notice a difference in whether they have conceived a boy (nausea) or a girl (terrible morning sickness). Some women have no side effects of early pregnancy at all (lucky ladies!). So for these preparations for fitness and health, work at your own pace and listen to your body.
General Tips for the Pregnant Lady: First Trimester
* Feeling nauseous? Keep yourself hydrated and keep snacks with ginger on hand.
(Personal Recommendations: When I was first pregnant, I had ginger snaps, ginger lollipops - a well-known brand: Preggie Pops, and ginger chews on hand all the time. Especially working as a veterinary assistant in surgeries, these ginger snacks definitely took the edge off the nausea!)
* If you can keep anything down at this point, make sure your meals are similar to snack size throughout the day rather than three big meals, all with good protein and complex carbohydrates. This will help with the nausea overall and help you have some energy.
(Personal Recommendations: String cheese, bland cereals like Corn Flakes, air-popped popcorn, yogurt... a few foods sounded really good to me like fruit, Mexican food, and buffalo wings, so if something sounds good - especially at this stage - go for it. It usually won't make you sick; on the contrary, eating Mexican food actually relieved some of my nauseousness!)
* As far as physical activity, I was used to doing boot camp classes, advance kickboxing, and Pilates and Yoga before I was pregnant. In the beginning of my pregnancy, I slowed down a bit (mostly because of my nausea and exhaustion) and started walking for an hour and/or worked on strength training and prenatal yoga workouts. Doing this actually gave me some strength. If you have never exercised before you were pregnant, I recommend starting now, very slowly. It will do wonders for your mood and energy levels as well as be beneficial for your baby. Start taking short walks and doing beginner workout videos to do on your own time when you feel okay.
(Personal Recommendations: Some good videos I utilized to keep up my fitness regimen were Denise Austin's Fit & Firm Pregnancy, 10 Minute Solution; Prenatal Pilates, and some other low-impact workouts from Denise Austin's Personal Training System and Basic Tae-Bo videos. Lower-body, upper-body, and abdominal workouts were also a part of my regimen.Remember: Do NOT do any exercises on your back without a pillow, even at this stage.)
* Best Tip: Go easy on yourself. It feels good to exercise and eat right, just keep that in mind, but never force yourself as you usually could before you were pregnant. Do NOT workout if you are feeling dizzy, nauseous, and just plain yucky. Give yourself some rest. You are growing a human being - it takes all the energy from you! If you work, make sure to set some time aside for a good "power" nap. These little naps make all the difference.
Early pregnancy is a difficult stage, but it WILL get better. Take care of yourself and slow down a little bit from your regular schedule. Don't be afraid to ask for help from family or friends when you feel like all you want to do is sit over the toilet or lay with a cold washcloth over your head. Believe me, you will feel so much better if you aren't stressing from handling everything yourself and dealing with all these hormonal changes - especially if you have more children than the one you are carrying now!
Take care, ladies. We'll move onto the second trimester next!
An Introduction...
To bring this blog to its maiden voyage, I wanted to make an introduction and share some more information with what this blog is all about.
My name is Jennifer and I am currently 6 months pregnant with my first child. I have studied fitness and nutrition about eight years now and have enjoyed finding more and more hobbies to add to my fitness regimen. Some include Zumba Fitness (which I am certified), kickboxing, Tae-Bo, ballet (NYC Ballet has two wonderful workout videos - try it to learn intermediate ballet and get a good workout too!), belly-dancing, and many more.
While I may be a first-time mom, I have a long history with kids. Having three younger brothers, I was able to learn first-hand how to change a diaper, swaddle, and entertain a little one. Doing VBS in church as well as other activities with kids always thrilled me. I know how crazy their energy levels can get, but Moms, we can use that to get in some of our exercise too! Who says that because we are now an adult that we have to become old, boring, and inactive?
Before I was married and pregnant, I went through some very instable living circumstances, as well as other instabilities that did not make my life at peace by any means. I was able to live with a very good friend and co-worker for a month until I could get myself on my feet, then I lived with my roommate from college and her soon-to-be mother-in-law in her basement. In both living arrangements, I worked at least 5-7 days a week, with the second movement working two jobs. Along with college full-time, it was not easy! However, I did manage to give myself healthy meals most of the time and exercise one hour, 5-days a week. Doing all this has prepared me to make good, healthy choices, even when life throws lots of obstacles in the way. Even with children, we can - and should! - take time for ourselves. And this is what this blog is all about.
I am sure many of you are experienced moms and some are first time moms, so we will be able to learn together along the way. Experienced Moms: we need and value your wisdom! If you have anything to share, please contribute! This blog is for all of us to learn and get some good ideas to staying healthy and sane, even when it doesn't seem possible sometimes!
Take care, everyone. More will be posted later.
My name is Jennifer and I am currently 6 months pregnant with my first child. I have studied fitness and nutrition about eight years now and have enjoyed finding more and more hobbies to add to my fitness regimen. Some include Zumba Fitness (which I am certified), kickboxing, Tae-Bo, ballet (NYC Ballet has two wonderful workout videos - try it to learn intermediate ballet and get a good workout too!), belly-dancing, and many more.
While I may be a first-time mom, I have a long history with kids. Having three younger brothers, I was able to learn first-hand how to change a diaper, swaddle, and entertain a little one. Doing VBS in church as well as other activities with kids always thrilled me. I know how crazy their energy levels can get, but Moms, we can use that to get in some of our exercise too! Who says that because we are now an adult that we have to become old, boring, and inactive?
Before I was married and pregnant, I went through some very instable living circumstances, as well as other instabilities that did not make my life at peace by any means. I was able to live with a very good friend and co-worker for a month until I could get myself on my feet, then I lived with my roommate from college and her soon-to-be mother-in-law in her basement. In both living arrangements, I worked at least 5-7 days a week, with the second movement working two jobs. Along with college full-time, it was not easy! However, I did manage to give myself healthy meals most of the time and exercise one hour, 5-days a week. Doing all this has prepared me to make good, healthy choices, even when life throws lots of obstacles in the way. Even with children, we can - and should! - take time for ourselves. And this is what this blog is all about.
I am sure many of you are experienced moms and some are first time moms, so we will be able to learn together along the way. Experienced Moms: we need and value your wisdom! If you have anything to share, please contribute! This blog is for all of us to learn and get some good ideas to staying healthy and sane, even when it doesn't seem possible sometimes!
Take care, everyone. More will be posted later.
Wednesday, December 16, 2009
Welcome to my fitness blog!
Greetings reader,
I am thrilled you are here - thanks for visiting! Welcome to my fitness blog. I am creating this blog for moms, women, and anyone with a busy lifestyle in mind. It is very difficult to live a busy life and still make time for nutrition and fitness to stay healthy in the everyday. I have eight years devoted research and personal practice in fitness and nutrition and am now facing a new challenge: keeping fit while experiencing life 5 months pregnant! I work full-time as a veterinary assistant as well, which doesn't leave me with a flexible schedule between the aches and exhaustion that comes with pregnancy as well as working full-time. I need moms like yourself to bring your personal lifestyle tips as well - this is not just a blog from my own personal experience!
Again, welcome to the blog. I hope you will be able to obtain some valuable and helpful information here. Feel free to comment in any post - it's the visitors that make blogs like this possible and successful!
Blessings,
Jennifer
I am thrilled you are here - thanks for visiting! Welcome to my fitness blog. I am creating this blog for moms, women, and anyone with a busy lifestyle in mind. It is very difficult to live a busy life and still make time for nutrition and fitness to stay healthy in the everyday. I have eight years devoted research and personal practice in fitness and nutrition and am now facing a new challenge: keeping fit while experiencing life 5 months pregnant! I work full-time as a veterinary assistant as well, which doesn't leave me with a flexible schedule between the aches and exhaustion that comes with pregnancy as well as working full-time. I need moms like yourself to bring your personal lifestyle tips as well - this is not just a blog from my own personal experience!
Again, welcome to the blog. I hope you will be able to obtain some valuable and helpful information here. Feel free to comment in any post - it's the visitors that make blogs like this possible and successful!
Blessings,
Jennifer