So you've taken the positive pregnancy test. You've started making some lifestyle changes already...cutting back on caffeine, extra water, extra sleep (Tip #83: Pregnancy Health: Nutrition)...but have you thought about exercise? If not, you should! Both for baby's sake and yours. There is an old school thought that pregnancy is a condition of frailty in which you must not exert yourself in any way or you will harm the baby! Though there are precautions you should take, like not lifting heavy weight and not exercising to the point of exhaustion, the view that you are "frail" when pregnant is highly flawed. I have seen the looks on some people's faces when I tell them I still run while I'm pregnant, and it is just because they have not educated themselves on the subject. So, let me help educate you, so you can do what's best for you and baby!
PREGNANCY EXERCISE GUIDELINES:
-Don't exercise to the point of exhaustion. Try keeping your heart rate at or below 160. If you don't have a heart rate monitor, or if you don't like stopping during exercise every 5 minutes to take your heart rate, simply exercise at a pace that you are still able to talk, without gasping for air.
-If you ever feel dizzy, nauseous, or light-headed STOP exercising immediately and rest.
-If you ever have bleeding or contractions, STOP exercising immediately and call your physician.
-Make sure you are still eating enough (healthy) calories, when you are exercising regularly.
-Don't keep an exercise log. Usually I'm a big supporter of keeping a running/exercise log, to keep track of your progress/pace/times, etc. NOT DURING PREGNANCY. This is not the time to try to "improve" or to be competitive in any way. You are simply trying to keep moving and keep you and baby healthy for now, and the long run.
-If you were sedentary before pregnancy, feel free (and please do!) start walking regularly. However, don't take on a new sport like tennis, running, or karate! Pregnancy is not the time to try out a new sport; if you weren't active before, play it safe and stick to walking.
-If you were active before pregnancy (running/Zumba, etc.) feel free to continue on for as long as you are comfortable. Just remember to not push yourself too much and to be able to maintain talking during exercise.
-Avoid exercises that require you to lie on your back after the 14th week of pregnancy.
-Wear supportive clothing. You may consider purchasing a support belt to wear under your belly as you get larger, if it will make you more comfortable during exercise.
-Ease into exercise by warming up slowly, and then cool down slowly at the end.
BENEFITS OF EXERCISING DURING PREGNANCY:
-Moderate exercise actually helps ward off the feelings of "morning sickness" for some women.
-More energy!
-You feel better mentally and physically.
-Improves your sleeping.
-Reduces backaches, constipation, hemorrhoids, bloating and swelling.
-Return to pre-pregnancy form faster after delivery.
-Cope better with labor.
-Reduces the risk of gestational diabetes and preeclampsia.
WHAT MY PREGNANCY EXERCISE REGIMEN LOOKS LIKE:
-Running twice a week (much shorter and slower then pre-pregnancy). I may go to 3 times per week soon since my morning sickness is about gone...but I'm not making any promises.
-Strength training once a week (with no or little weight)
-Chasing my 6, 4 and 2 year old around!
-Walks with my family around the neighborhood.
**This is typical but not always! There are certainly times when a nap trumps a run!!! Listen to your body.
Whether you are pregnant or not, beginning a workout is always the hardest part. But give it try, and you might just end up feeling better in the end! Do it for you; do it for your baby.
Thursday, September 15, 2011
Tuesday, September 6, 2011
Tip #83: Pregnancy Health: Nutrition
Hello readers,
I do realize that I have not posted anything for almost a month, so please forgive me. I do have a good excuse...my husband and I are excited to announce that we are expecting our fourth and final baby this Spring! Between morning (all day) sickness and exhaustion, I just haven't had the extra energy to blog regularly. Since I am experiencing my final pregnancy, I found it only necessary to share some posts about pregnancy health. If you are a man, or if this doesn't apply to you right now, perhaps you have someone you know that you can pass this important info along too.
When you are pregnant, your nutrition is more important than ever! If you struggle with being disciplined to eat well for your own health, hopefully you will find some motivation in taking care of the precious life growing within you. Here are some nutrition guidelines and tips that I have followed (for the most part) on all 4 of my pregnancies. Following these have helped me to gain a healthy amount of weight for my baby (anywhere between 22-25 lbs for my 5'3" frame). You may need to gain more/less depending on your weight and/or if you have multiples. These guidelines are helpful not only for gaining a healthy amount of weight during your pregnancy, but also keeping both you and baby healthy along the way.
Pregnancy Do's:
-Take a prenatal vitamin every day, with lots of water!
-Make every bite count! Steer clear of food that has little to no nutritional value. What you eat affects the development and health of your child.
-Eat plenty of fruits, vegetables, lean proteins, and whole grains. Same as usual! Just make sure you wash your fruits and veggies really well.
-Limit your caffeine. Keep it to one serving per day. Too much caffeine can lead to miscarriages and other problems. Try switching to 1/2 caff.
-Limit your tuna consumption to 1 serving per week. Excessive mercury is not good for baby.
-Eat little amounts every couple of hours.
-ALWAYS carry a nutritious snack (or 2) with you.
-Eat according to your appetite. Your body is pretty darn good at letting you know what it needs. Many women make the mistake of OVEReating when they are pregnant, gaining TOO much weight, and ending up with extra and unnecessary pounds.
-Drink EXTRA water when you are pregnant; you and baby need it!
Pregnancy No-No's:
-Absolutely NO alcohol whatsoever! I mean NONE! Even a little can cause birth disorders and/or health problems for your little one.
-Absolutely NO smoking or drugs! See note above.
-No flax seed. Even though this is GREAT for you normally, it could be harmful during pregnancy.
-Don't overeat, but don't under-eat either! This is not the time to diet! You are supposed to gain weight for the health of your baby. If you want to strive for health during your pregnancy eat healthier foods, but don't limit yourself. Eat when you are hungry.
-Don't drink a ton of juice. You may think you are being healthy by drinking lots of fruit juices, but that also means lots of sugar! Feel free to have some OJ or apple juice, just not ALL of the time.
-No soft cheeses.
-No unpasteurized milk.
-No cold deli meat. If you want a turkey sandwich, simply heat the meat up until steaming, and then it's safe. This is to protect against Listeria.
-Pretty much nothing raw. No raw meat, eggs, or shellfish. This is to protect against Salmonella.
Now, saying all of this...I must note that sometimes those early weeks can be pretty rough! I'm just barely stepping out of those myself right now. There were a few days there, where all I could seem to stomach were Fruity Pebbles, zesty dill pickles, and hamburgers. Not exactly the diet of champions! When you are having days like that, NOTHING sounds good, so just eat what you can, and give your baby at least some nutrition.
The benefits of getting healthy now go beyond just having a healthy baby; those pregnancy pounds will come off much easier after the baby is here. If you've been wanting to get healthier, this is a great time to start. And maybe, just maybe, you'll carry on some of these good habits after the pregnancy as well!
I do realize that I have not posted anything for almost a month, so please forgive me. I do have a good excuse...my husband and I are excited to announce that we are expecting our fourth and final baby this Spring! Between morning (all day) sickness and exhaustion, I just haven't had the extra energy to blog regularly. Since I am experiencing my final pregnancy, I found it only necessary to share some posts about pregnancy health. If you are a man, or if this doesn't apply to you right now, perhaps you have someone you know that you can pass this important info along too.
When you are pregnant, your nutrition is more important than ever! If you struggle with being disciplined to eat well for your own health, hopefully you will find some motivation in taking care of the precious life growing within you. Here are some nutrition guidelines and tips that I have followed (for the most part) on all 4 of my pregnancies. Following these have helped me to gain a healthy amount of weight for my baby (anywhere between 22-25 lbs for my 5'3" frame). You may need to gain more/less depending on your weight and/or if you have multiples. These guidelines are helpful not only for gaining a healthy amount of weight during your pregnancy, but also keeping both you and baby healthy along the way.
Pregnancy Do's:
-Take a prenatal vitamin every day, with lots of water!
-Make every bite count! Steer clear of food that has little to no nutritional value. What you eat affects the development and health of your child.
-Eat plenty of fruits, vegetables, lean proteins, and whole grains. Same as usual! Just make sure you wash your fruits and veggies really well.
-Limit your caffeine. Keep it to one serving per day. Too much caffeine can lead to miscarriages and other problems. Try switching to 1/2 caff.
-Limit your tuna consumption to 1 serving per week. Excessive mercury is not good for baby.
-Eat little amounts every couple of hours.
-ALWAYS carry a nutritious snack (or 2) with you.
-Eat according to your appetite. Your body is pretty darn good at letting you know what it needs. Many women make the mistake of OVEReating when they are pregnant, gaining TOO much weight, and ending up with extra and unnecessary pounds.
-Drink EXTRA water when you are pregnant; you and baby need it!
Pregnancy No-No's:
-Absolutely NO alcohol whatsoever! I mean NONE! Even a little can cause birth disorders and/or health problems for your little one.
-Absolutely NO smoking or drugs! See note above.
-No flax seed. Even though this is GREAT for you normally, it could be harmful during pregnancy.
-Don't overeat, but don't under-eat either! This is not the time to diet! You are supposed to gain weight for the health of your baby. If you want to strive for health during your pregnancy eat healthier foods, but don't limit yourself. Eat when you are hungry.
-Don't drink a ton of juice. You may think you are being healthy by drinking lots of fruit juices, but that also means lots of sugar! Feel free to have some OJ or apple juice, just not ALL of the time.
-No soft cheeses.
-No unpasteurized milk.
-No cold deli meat. If you want a turkey sandwich, simply heat the meat up until steaming, and then it's safe. This is to protect against Listeria.
-Pretty much nothing raw. No raw meat, eggs, or shellfish. This is to protect against Salmonella.
Now, saying all of this...I must note that sometimes those early weeks can be pretty rough! I'm just barely stepping out of those myself right now. There were a few days there, where all I could seem to stomach were Fruity Pebbles, zesty dill pickles, and hamburgers. Not exactly the diet of champions! When you are having days like that, NOTHING sounds good, so just eat what you can, and give your baby at least some nutrition.
The benefits of getting healthy now go beyond just having a healthy baby; those pregnancy pounds will come off much easier after the baby is here. If you've been wanting to get healthier, this is a great time to start. And maybe, just maybe, you'll carry on some of these good habits after the pregnancy as well!
Wednesday, August 10, 2011
Tip #82: Do it for your Mental Health
Okay, so maybe you could care less about having a perfect beach body or chiseled abs. Who cares, most people don't. What you need to care about is your overall health, including your mental health. Our bodies were created to move. Not to be sedentary. You don't have to be a doctor to realize this. Those who do not exercise regularly have significantly higher health problems, diseases, depression, and mental issues.
Why does exercise help your mental state?
-Exercise releases neurotransmitters and endorphins that ease depression
-Those who exercise have more energy
-Those who exercise feel better abouh themselves, their health and their lives
-Exercise can be quite fun!
-Exercise is a healthy way to cope with stress and anxiety. The list goes on...
Having 3 young children, there can be days when my patience and irritability reach their limits by the time we get to lunch. So, I put the kids down for a nap, hop on the treadmill, and engage in some quality venting and reflecting with my awesome God. Amazingly, once the kids are up, I have a renewed sense of motivation, compassion and perspective.
I realize that some of you may have become content with your somewhat sedentary lifestyle, but please also take into consideration your mental health. I know that getting yourself to get on the treadmill, on the bike or out the door is the absolute hardest part. If you can just get past that, you will be thankful, and you might even enjoy it.
Why does exercise help your mental state?
-Exercise releases neurotransmitters and endorphins that ease depression
-Those who exercise have more energy
-Those who exercise feel better abouh themselves, their health and their lives
-Exercise can be quite fun!
-Exercise is a healthy way to cope with stress and anxiety. The list goes on...
Having 3 young children, there can be days when my patience and irritability reach their limits by the time we get to lunch. So, I put the kids down for a nap, hop on the treadmill, and engage in some quality venting and reflecting with my awesome God. Amazingly, once the kids are up, I have a renewed sense of motivation, compassion and perspective.
I realize that some of you may have become content with your somewhat sedentary lifestyle, but please also take into consideration your mental health. I know that getting yourself to get on the treadmill, on the bike or out the door is the absolute hardest part. If you can just get past that, you will be thankful, and you might even enjoy it.
Wednesday, August 3, 2011
Tip #81: Don't obsess over one body part, take care of it ALL!
I've seen it a dozen times. The gal that is fed up with her belly "bulge" and does tons of sit-ups with little to no results. Why? Because she's zoning in on one little area of her body, while neglecting the rest of it.
The fastest way to get rid of your belly bulge (or insert your problem area) is to take care of your overall health by working that body! Then add in some sit-ups, or other muscle specific exercises.
***Stay tuned by the way, because in the next couple of weeks I'll be sharing some ab workouts, from my living room to yours!
Tuesday, July 26, 2011
Tip #80: Keep it simple. Keep it pure.
I have to admit, when my husband and I got married almost 9 years ago, I used to make a lot of casseroles. I guess because they are so easy to make, and don't require much culinary skill on my part. I'm not against casseroles, but often you end up throwing high sodium soups and large amounts of butter in a dish (along with some other hopefully more healthy options), and call it a meal. Over the years, I have simplified many of our meals, and tried to eat foods more in their pure forms. I know that my immune system, fitness, body weight and general health have benefited from these changes greatly!
Here are some guidelines to eating healthier by keeping your foods simple and pure:
1. Read labels! As a general rule, the fewer ingredients the better. It's also nice if you can pronounce what is in the food you are eating.
2. Stay away from pre-made/microwave meals found in the freezer section at the grocery store.
3. Homemade always trumps store made (and it's cheaper too). (Instead of buying Spaghettios for the kiddos, boil some whole wheat noodles (or noodles made from veggies), drain and throw in some butter, cheese and milk. My kids love this better than anything that comes in a can!).
4. Eat large amounts of fresh fruits and vegetables. The nutrients are richest in fresh, then frozen, and finally canned.
5. Choose water, tea, lemonade or even coffee over soft drinks.
6. Eat those fruits and veggies raw--that's when they have the most nutrients. Many nutrients are often lost when the fruits or veggies are boiled or cooked in some way.
These are only a few guidelines to get you started, but you get the idea. Challenge your menu this week, challenge what you're used to; what you've always done. Your health, your weight and your fitness are not going to change on their own. Something has got to change, so why not start here?
Here are some guidelines to eating healthier by keeping your foods simple and pure:
1. Read labels! As a general rule, the fewer ingredients the better. It's also nice if you can pronounce what is in the food you are eating.
2. Stay away from pre-made/microwave meals found in the freezer section at the grocery store.
3. Homemade always trumps store made (and it's cheaper too). (Instead of buying Spaghettios for the kiddos, boil some whole wheat noodles (or noodles made from veggies), drain and throw in some butter, cheese and milk. My kids love this better than anything that comes in a can!).
4. Eat large amounts of fresh fruits and vegetables. The nutrients are richest in fresh, then frozen, and finally canned.
5. Choose water, tea, lemonade or even coffee over soft drinks.
6. Eat those fruits and veggies raw--that's when they have the most nutrients. Many nutrients are often lost when the fruits or veggies are boiled or cooked in some way.
These are only a few guidelines to get you started, but you get the idea. Challenge your menu this week, challenge what you're used to; what you've always done. Your health, your weight and your fitness are not going to change on their own. Something has got to change, so why not start here?
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