In pregnancy if it’s not one thing it’s another! That is why pregnancy is not for the weak of spirit or heart! Unfortunately constipation and hemorrhoids are a fact of life for many pregnant women.
What causes this?
By the 3rd trimester your uterus has ballooned to accommodate your growing baby. As your womb expands, it starts to crowd the stomach and intestines, which are already sluggish because of the progesterone in your system. The result? You guessed it, constipation!
What can you do?
-get plenty of fiber (fruits, veggies, whole grains…)
-drink at least 8 to 10 eight ounce glasses of water a day
-Exercise!
-ask your physician for a stool softener that’s safe for pregnancy
Constipation often leads to hemorrhoids, or swollen veins in your rectum. These are very uncomfortable, but won’t
do permanent damage.
What else can you do?
-treat constipation as soon as possible
-do kegel exercises
-take a “sitz” bath everyday (drugstores usually carry the special shallow sitz bath tubs that fit over your toilet)
-avoid standing or sitting for long periods of time
-apply ice packs or soak the area in witch hazel
-avoid inflatable hemorrhoid pillows, these can backfire increasing pressure in that area.
Thursday, April 30, 2009
Wednesday, April 29, 2009
Herbs and herbal supplements in pregnancy
I got the idea for this blog post from a pregnant woman who ate lots of culinary herbs on her food. She was worried that it may harm her unborn baby. All herbs are safe to eat of as long as long as you use them in moderation; that is even if you eat them in the small amounts you would on food in several meals a week.
However, herbal supplements that were perfectly safe for you before pregnancy might actually cause pregnancy complications or harm your baby. Even though herbs are all-natural, natural does not mean safe, especially when you're having a baby.
Herbal supplements, unlike over-the-counter and prescription medications, are not subject to the same process of governmental evaluation and regulation. Because of this, the strength and quality of a supplement can vary from brand to brand, and you can't always be certain you can trust what's written on a label.
The trouble with herbs and supplements, according to a National Institutes of Health spokesperson, is that they haven't been studied at the level that pharmaceutical drugs have--especially in pregnant and lactating women--and there is no comprehensive source on the safety of herbs during pregnancy.
Here's a list of herbs you should avoid and herbs that are safe when you're expecting. Remember, this list refers to medicinal and not culinary uses of herbs. The off-limits list is rather lengthy, but there are plenty of natural ways to alleviate your pregnancy symptoms, from ginger to tame nausea to peppermint to help with gas.
*Always consult your health-care provider before you begin taking any supplement, herbal or otherwise.
Herbal Supplements to Avoid:
This list refers to medicinal (not culinary) uses of herbs. Cooking with these herbs** and spices is perfectly safe because they're used in such small amounts, even when eaten several times per week. Likewise, applying these herbs topically, such as in lotions or soaps, is also safe. These herbs should not be ingested in the form of teas or supplements because they either lack research to prove they are safe during pregnancy, or they can induce uterine contractions, stimulate menstrual flow, and affect hormones, according to the Natural Medicines Comprehensive Database.
Aloe vera* Angelica Anise** Arnica
Asafetida Ashwaganda Barberry Basil**
Bee balm Birthwort Black cohosh Bladderwrack
Blessed thistle Bloodroot Blue cohosh Blue flag
Borage Buchu Bugleweed California poppy
Camphor Cascara sagrada Cassia Castor oil
Catnip Cat's claw Celandine Celery**
Chamomile Cinchona Coltsfoot Comfrey
Corydalis Cotton root bark Dong quai Elecampane
Ephedra Ergot stimulate Evening Primrose Fenugreek**
Feverfew Ginseng** Goldenseal Gotu Kola
Guggul Horehound Hyssop Ipecac
Juniper Kava Kava Lemongrass** Licorice**
Lobelia Mace** Motherwort Mugwort
Myrrh Nettles (or Stinging Nettles) Nutmeg**
Oregon grape root
Osha Parsley** Passion Flower Pay D' Arco
Pennyroyal Peruvian bark Pleurisy root Prickly ash
Quassia Red clover Roman Chamomile Rosemary**
Rue Sage** Saw Palmetto Senna
Slippery Elm*** Thuja
Turmeric** Uva Ursi
Vervain Vitex Wild indigo Wormwood
Yarrow Yellow dock Yohimbe
* Using aloe vera (or products containing it) as a topical skin treatment is safe during pregnancy.
** These herbs are safe to eat and use in cooking.
***While the inner bark of the slippery elm can help relieve nausea, vomiting and vaginal irritations, the outer bark of the same tree contains chemicals that could cause a miscarriage. It's better to avoid all slippery elm products, just in case some outer bark contaminated the supplements.
The following herbs have been deemed "safe" and/or "possibly safe" by the Natural Medicines Comprehensive Database and/or the Canadian Journal of Clinical Pharmacology (winter 2008 issue). As with any supplement, consult your health-care provider before you begin taking any herb listed below.
However, herbal supplements that were perfectly safe for you before pregnancy might actually cause pregnancy complications or harm your baby. Even though herbs are all-natural, natural does not mean safe, especially when you're having a baby.
Herbal supplements, unlike over-the-counter and prescription medications, are not subject to the same process of governmental evaluation and regulation. Because of this, the strength and quality of a supplement can vary from brand to brand, and you can't always be certain you can trust what's written on a label.
The trouble with herbs and supplements, according to a National Institutes of Health spokesperson, is that they haven't been studied at the level that pharmaceutical drugs have--especially in pregnant and lactating women--and there is no comprehensive source on the safety of herbs during pregnancy.
Here's a list of herbs you should avoid and herbs that are safe when you're expecting. Remember, this list refers to medicinal and not culinary uses of herbs. The off-limits list is rather lengthy, but there are plenty of natural ways to alleviate your pregnancy symptoms, from ginger to tame nausea to peppermint to help with gas.
*Always consult your health-care provider before you begin taking any supplement, herbal or otherwise.
Herbal Supplements to Avoid:
This list refers to medicinal (not culinary) uses of herbs. Cooking with these herbs** and spices is perfectly safe because they're used in such small amounts, even when eaten several times per week. Likewise, applying these herbs topically, such as in lotions or soaps, is also safe. These herbs should not be ingested in the form of teas or supplements because they either lack research to prove they are safe during pregnancy, or they can induce uterine contractions, stimulate menstrual flow, and affect hormones, according to the Natural Medicines Comprehensive Database.
Aloe vera* Angelica Anise** Arnica
Asafetida Ashwaganda Barberry Basil**
Bee balm Birthwort Black cohosh Bladderwrack
Blessed thistle Bloodroot Blue cohosh Blue flag
Borage Buchu Bugleweed California poppy
Camphor Cascara sagrada Cassia Castor oil
Catnip Cat's claw Celandine Celery**
Chamomile Cinchona Coltsfoot Comfrey
Corydalis Cotton root bark Dong quai Elecampane
Ephedra Ergot stimulate Evening Primrose Fenugreek**
Feverfew Ginseng** Goldenseal Gotu Kola
Guggul Horehound Hyssop Ipecac
Juniper Kava Kava Lemongrass** Licorice**
Lobelia Mace** Motherwort Mugwort
Myrrh Nettles (or Stinging Nettles) Nutmeg**
Oregon grape root
Osha Parsley** Passion Flower Pay D' Arco
Pennyroyal Peruvian bark Pleurisy root Prickly ash
Quassia Red clover Roman Chamomile Rosemary**
Rue Sage** Saw Palmetto Senna
Slippery Elm*** Thuja
Turmeric** Uva Ursi
Vervain Vitex Wild indigo Wormwood
Yarrow Yellow dock Yohimbe
* Using aloe vera (or products containing it) as a topical skin treatment is safe during pregnancy.
** These herbs are safe to eat and use in cooking.
***While the inner bark of the slippery elm can help relieve nausea, vomiting and vaginal irritations, the outer bark of the same tree contains chemicals that could cause a miscarriage. It's better to avoid all slippery elm products, just in case some outer bark contaminated the supplements.
The following herbs have been deemed "safe" and/or "possibly safe" by the Natural Medicines Comprehensive Database and/or the Canadian Journal of Clinical Pharmacology (winter 2008 issue). As with any supplement, consult your health-care provider before you begin taking any herb listed below.
An important reminder about nutrition during pregnancy.
You must remember that even though you may want to gain as little fat as possible, it is critical that you gain enough weight. Low birth weight (less than 5.5 pounds) is a predominate factor in two thirds of all infant deaths. Infant deaths due to low birth weight are 30 times more frequent than deaths of newborns of normal weight. It seems that nutritional status and low prepregnancy weight negatively influence the birth weight of the baby. The National Academy of Sciences recommends a gain of 27.5 to 40 pounds for underweight women, 25 to 35 pounds for women of normal weight, and 15 to 25 for women who are overweight.
*Remember: This isn’t a license to eat anything and everything you want. Obese women also have a higher incidence of obstetrical complications including prolonged labor.
www.fitandfabulouspregnancy.com
*Remember: This isn’t a license to eat anything and everything you want. Obese women also have a higher incidence of obstetrical complications including prolonged labor.
www.fitandfabulouspregnancy.com
Sunday, April 26, 2009
Exercise & Shortness of Breath during Pregnancy
Even if you were in good shape pre-pregnancy, you are probably finding
yourself out of breath at the top of a flight of stairs especially in this final
trimester. The reason for this breathlessness is that by the time you are in
your 36th week, your uterus has expanded to about 1,000 times its normal
size. This means the more it grows the more it presses against your
diaphragm. Your lungs have less room to operate.
This shortness of breath may tempt you to quit exercising. However, quite
the opposite is true. A study compared sedentary pregnant women with
pregnant women who were rode a stationary bike three days a week for 25
minutes each time. Researchers found the women who exercised had less
severe symptoms of breathlessness. This led them to speculate that physical
conditioning may make the mechanics of breathing more efficient and may
help prevent and treat pregnancy-induced shortness of breath.
The Bottom Line:
If you feel out of breath, slow down or stop and rest. But don’t stop exercising
all together. Stay active and continue to exercise because of the potential benefits.
www.fitandfabulouspregnancy.com
yourself out of breath at the top of a flight of stairs especially in this final
trimester. The reason for this breathlessness is that by the time you are in
your 36th week, your uterus has expanded to about 1,000 times its normal
size. This means the more it grows the more it presses against your
diaphragm. Your lungs have less room to operate.
This shortness of breath may tempt you to quit exercising. However, quite
the opposite is true. A study compared sedentary pregnant women with
pregnant women who were rode a stationary bike three days a week for 25
minutes each time. Researchers found the women who exercised had less
severe symptoms of breathlessness. This led them to speculate that physical
conditioning may make the mechanics of breathing more efficient and may
help prevent and treat pregnancy-induced shortness of breath.
The Bottom Line:
If you feel out of breath, slow down or stop and rest. But don’t stop exercising
all together. Stay active and continue to exercise because of the potential benefits.
www.fitandfabulouspregnancy.com
Exercise and your 3rd Trimester:
Ever since the first trimester your heart rate has been
increasing as a result of all the extra blood your pregnant
body requires. It continued to increase in your second
trimester and is now at least 15 beats per minute above
what it was pre-pregnancy. Also your body has an
increased need for oxygen due to your weight. This all
means that there is an unmistakable decline in your ability
to maintain exercise intensity. This is definitely not a sign
of failure at all! Your pregnant body is working just as
hard when you exercise at a slower pace and a lower
intensity at this point in your pregnancy. Don’t take this
as a sign that you should stop your physical activities all
together, just modify them and continue to really listen to
your body and its signals to slow down or stop and rest
during your workouts.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
increasing as a result of all the extra blood your pregnant
body requires. It continued to increase in your second
trimester and is now at least 15 beats per minute above
what it was pre-pregnancy. Also your body has an
increased need for oxygen due to your weight. This all
means that there is an unmistakable decline in your ability
to maintain exercise intensity. This is definitely not a sign
of failure at all! Your pregnant body is working just as
hard when you exercise at a slower pace and a lower
intensity at this point in your pregnancy. Don’t take this
as a sign that you should stop your physical activities all
together, just modify them and continue to really listen to
your body and its signals to slow down or stop and rest
during your workouts.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Wednesday, April 22, 2009
Does exercise affect your baby's movement?
By the middle of the 2nd trimester you will probably start feeling your baby move a lot. However, you may not feel him/her when you are exercising.
Should you be worried? Probably not! The motion of your body moving probably just puts your baby to sleep. I rarely felt my little girl during my workouts.
Remember that by the end of your 3rd trimester your baby will slow their movement in general because there is so much less room for your little one to move in. Instead of the second trimester’s sweet, fluttery kicks and movements, you may feel painful jabs and dramatic rolls as your baby struggles to get comfortable in your cramped uterus. If you don’t feel your baby all day, you may want to contact your Health Care Provider, just in case.
Should you be worried? Probably not! The motion of your body moving probably just puts your baby to sleep. I rarely felt my little girl during my workouts.
Remember that by the end of your 3rd trimester your baby will slow their movement in general because there is so much less room for your little one to move in. Instead of the second trimester’s sweet, fluttery kicks and movements, you may feel painful jabs and dramatic rolls as your baby struggles to get comfortable in your cramped uterus. If you don’t feel your baby all day, you may want to contact your Health Care Provider, just in case.
Tuesday, April 21, 2009
Don't forget good nutrition in the 3rd Trimester!
Although it may be tempting to think it is too late to eat well in the 3rd trimester, think again! This is actually the most important trimester when it comes to nutrition. Your baby is growing now more than ever and a well
balanced diet is extremely important.
Keep your refrigerator stocked with different types of fruit and vegetables and try to get at least three servings of each a day. I ate a lot of strawberries, nectarines, spinach and carrots during my last trimester.
Don’t neglect your calcium, your baby needs it for his/her hardening bones. You don’t just have to drink milk, you can have low fat yogurt, cottage cheese and ice cream (just be moderate with this one)! You need 1,000 milligrams a day.
Protein is also important, be sure to have a little with each meal. Check the “protein” content on the back of items. Also check the fat content and try to stay on the low fat side. Yogurt even has a little protein in it. You need 71 grams a day.
Enough fiber (in fruits in vegetables and whole grains) and water (48 to 64 ounces) will continue to help with any constipation issues you may have. Continue to take the Pre Natal supplement advised by your Physician.
balanced diet is extremely important.
Keep your refrigerator stocked with different types of fruit and vegetables and try to get at least three servings of each a day. I ate a lot of strawberries, nectarines, spinach and carrots during my last trimester.
Don’t neglect your calcium, your baby needs it for his/her hardening bones. You don’t just have to drink milk, you can have low fat yogurt, cottage cheese and ice cream (just be moderate with this one)! You need 1,000 milligrams a day.
Protein is also important, be sure to have a little with each meal. Check the “protein” content on the back of items. Also check the fat content and try to stay on the low fat side. Yogurt even has a little protein in it. You need 71 grams a day.
Enough fiber (in fruits in vegetables and whole grains) and water (48 to 64 ounces) will continue to help with any constipation issues you may have. Continue to take the Pre Natal supplement advised by your Physician.
Monday, April 20, 2009
Abdominal Strength in Pregnancy
Although it may seem that you should not be pulling in your abs during
pregnancy, the Core “pull in” maneuver is perfectly safe to
perform. However, the sooner you start practicing, the easier it will be. Start this in the 1st trimester or even before you are pregnant is best. However, it's never too late to work on abdominal strength.
Try this:
The move is pulling in your abdominals between your hip bones and
keeping them as tight as you can while still maintaining regular breathing.
Try to hold it like this for 30 to 45 seconds and do it 3 to 4 times (or more) throughout the day.
This move can help keep your abdominals tight and help in getting your
tummy area back to normal after delivery. Plus it is important to practice activating this part of the abdominals because it is part of the pelvic floor and these muscles help regulate your changing balance. A strong pelvic floor can help enhance stabilization strength. It may also help you through labor and alleviate discomfort later in post pregnancy recovery.
For more Core exercises check out my pregnancy exercise program at:
www.fitandfabulouspregnancy.com
or e-mail me at:
rebecca@fitandfabulouspregnancy.com
pregnancy, the Core “pull in” maneuver is perfectly safe to
perform. However, the sooner you start practicing, the easier it will be. Start this in the 1st trimester or even before you are pregnant is best. However, it's never too late to work on abdominal strength.
Try this:
The move is pulling in your abdominals between your hip bones and
keeping them as tight as you can while still maintaining regular breathing.
Try to hold it like this for 30 to 45 seconds and do it 3 to 4 times (or more) throughout the day.
This move can help keep your abdominals tight and help in getting your
tummy area back to normal after delivery. Plus it is important to practice activating this part of the abdominals because it is part of the pelvic floor and these muscles help regulate your changing balance. A strong pelvic floor can help enhance stabilization strength. It may also help you through labor and alleviate discomfort later in post pregnancy recovery.
For more Core exercises check out my pregnancy exercise program at:
www.fitandfabulouspregnancy.com
or e-mail me at:
rebecca@fitandfabulouspregnancy.com
Friday, April 17, 2009
Truths about labor...
You have probably talked to almost every woman you can find about their labors, especially if this is your first baby. You have also probably heard horror stories that would scare the most stalwart women. And, there is no getting around the truth. Labor is not a walk in the park. Labor hurts. But remember, that is why you are exercising and getting or keeping your body in the best shape possible. That
is also why you are talking to other women and taking childbirth classes or reading every book in sight on the subject (at least I did).
Half the battle is just “getting your mind around it.” Once you’ve done that at least you won’t have the fear-tension-pain cycle in which you get tense because you are scared, which makes your pain feel worse, which makes you more scared, more tense, more pain…well you get the idea!
Another thing to remember about this pain is that it is pain with a purpose! Also, even if it feels like it never will, labor pain WILL come to an end! It will not
last forever, and when it is over, you have the most wonderful prize, your beautiful baby!
How long is labor?
Well, that all depends. The American College of Obstetricians and Gynecologists says the average first labor lasts 12 to 14 hours. However, a study conducted by the University of New Mexico found that the first stage last approximately 19.4 hours and the pushing stage could last up to 2. Although that is a long time, you can take comfort in the fact that you stayed active during your pregnancy; your
muscles are strong and your stamina has been built up! Be confident in yourself, relax, listen to your doctor or midwife, and you will do great!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
is also why you are talking to other women and taking childbirth classes or reading every book in sight on the subject (at least I did).
Half the battle is just “getting your mind around it.” Once you’ve done that at least you won’t have the fear-tension-pain cycle in which you get tense because you are scared, which makes your pain feel worse, which makes you more scared, more tense, more pain…well you get the idea!
Another thing to remember about this pain is that it is pain with a purpose! Also, even if it feels like it never will, labor pain WILL come to an end! It will not
last forever, and when it is over, you have the most wonderful prize, your beautiful baby!
How long is labor?
Well, that all depends. The American College of Obstetricians and Gynecologists says the average first labor lasts 12 to 14 hours. However, a study conducted by the University of New Mexico found that the first stage last approximately 19.4 hours and the pushing stage could last up to 2. Although that is a long time, you can take comfort in the fact that you stayed active during your pregnancy; your
muscles are strong and your stamina has been built up! Be confident in yourself, relax, listen to your doctor or midwife, and you will do great!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Pregnancy and your brain!
Do you have trouble remembering where you put your keys? Do you feel as if you can’t think straight at all? Welcome to the world of pregnancy! As if all the other changes aren’t enough. Pregnancy actually affects our brains too! Forgetfulness, spaciness, and an inability to concentrate go with the territory! According to the results of a recent study, a mother-to-be’s brain actually shrinks late in pregnancy! A researcher at the University of Southern California tested nineteen highly educated pregnant women and found they all had a decreased ability to concentrate and retain information in their short term memory as well as learn new information. So, don’t worry, if you are having trouble thinking, it’s normal. And remember, it will all go back to the way it was after you have your baby! So just relax and don’t worry too much about it. There are too many other things to think about right now!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Tuesday, April 14, 2009
So you're pregnant, now what?
There are so many things to worry about and things may not be as easy as they used to be plus your life will soon never be the same. So how do you get through each new day? Try not to think about it too much, always check in with your doctor and listen to your body and follow these guidelines as much as possible:
DO:
1. Exercise regularly (if you've been given the okay by your doctor, of course!).
2. Eat small, frequent meals throughout the day.
3. Keep a healthy, well-balanced diet (with minimal treats!).
4. Take your prenatal vitamins.
5. Drink 10 glasses of pure water a day.
6. Minimize your stress.
7. Sleep on your left side.
8. Stretch regularly.
9. Wear your sunscreen (prevent the pregnancy MASK!).
10. Elevate your feet.
11. Strengthen your core muscles (very important!)
DON'T:
1. Diet.
2. Paint your room (the fumes are dangerous!).
3. Perform any kind of strenuous work that is too strenuous, including exercise:
Watch yourself carefully. Err on the side of caution!
4. Stand for long periods of time OR cross your legs.
5. Wear tight, restrictive clothing, especially around your legs.
6. Expose yourself to harsh chemicals (including cleaning materials).
7. Participate in activities that involve quick, jerky movements (i.e. basketball).
8. Sit in hot tubs, hot baths or exercise in excessive heat.
9. Eat sushi, cold rice or soft cheeses.
10. Overindulge in herbs like parsley, basil and cinnamon.
Remember, you are always the one who will know what you and your baby needs best.
Be sure to make the best decision for you and your baby - just make sure you are as
knowledgeable as you can be about the risks involved!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
DO:
1. Exercise regularly (if you've been given the okay by your doctor, of course!).
2. Eat small, frequent meals throughout the day.
3. Keep a healthy, well-balanced diet (with minimal treats!).
4. Take your prenatal vitamins.
5. Drink 10 glasses of pure water a day.
6. Minimize your stress.
7. Sleep on your left side.
8. Stretch regularly.
9. Wear your sunscreen (prevent the pregnancy MASK!).
10. Elevate your feet.
11. Strengthen your core muscles (very important!)
DON'T:
1. Diet.
2. Paint your room (the fumes are dangerous!).
3. Perform any kind of strenuous work that is too strenuous, including exercise:
Watch yourself carefully. Err on the side of caution!
4. Stand for long periods of time OR cross your legs.
5. Wear tight, restrictive clothing, especially around your legs.
6. Expose yourself to harsh chemicals (including cleaning materials).
7. Participate in activities that involve quick, jerky movements (i.e. basketball).
8. Sit in hot tubs, hot baths or exercise in excessive heat.
9. Eat sushi, cold rice or soft cheeses.
10. Overindulge in herbs like parsley, basil and cinnamon.
Remember, you are always the one who will know what you and your baby needs best.
Be sure to make the best decision for you and your baby - just make sure you are as
knowledgeable as you can be about the risks involved!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Monday, April 13, 2009
How to cope with insomnia during pregnancy.
It’s kind of funny how everyone tells you to get plenty of sleep during
pregnancy because after the baby is born you won’t get nearly
enough. So, you think, “easy” right? Not! Unfortunately researchers
who have studied the last months of pregnancy say it’s one of the most
difficult times in a woman’s life to get a good night’s sleep. Not only
are there many sleep disruptions such as leg cramps, backache,
heartburn, abdominal discomfort, and increased trips to the
bathroom, but often the quality of the sleep actually get suffers too.
Studies show that the amount of “REM” sleep you get decreases as
pregnancy increases.
So how do you get more & better sleep? Here are some suggestions:
maintain a regular sleep/awake schedule daily
eat a balanced diet
avoid food 2 to 3 hours before you sleep
have a glass of milk, which contains L-tryptophan (an acid that helps induce sleep)
practice muscle relaxation
try visualization
exercise, but not close to your bedtime
Happy Dreams!!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
pregnancy because after the baby is born you won’t get nearly
enough. So, you think, “easy” right? Not! Unfortunately researchers
who have studied the last months of pregnancy say it’s one of the most
difficult times in a woman’s life to get a good night’s sleep. Not only
are there many sleep disruptions such as leg cramps, backache,
heartburn, abdominal discomfort, and increased trips to the
bathroom, but often the quality of the sleep actually get suffers too.
Studies show that the amount of “REM” sleep you get decreases as
pregnancy increases.
So how do you get more & better sleep? Here are some suggestions:
maintain a regular sleep/awake schedule daily
eat a balanced diet
avoid food 2 to 3 hours before you sleep
have a glass of milk, which contains L-tryptophan (an acid that helps induce sleep)
practice muscle relaxation
try visualization
exercise, but not close to your bedtime
Happy Dreams!!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Sunday, April 12, 2009
Miscarriage: Why does it happen?
The reasons for miscarriage are varied and usually the cause cannot be identified. However, the most common reason (80%) in the first trimester is chromosomal abnormalities. This means that something isn’t right in the baby’s chromosomes and this is not the fault of anybody or anything.
Other causes include the following:
hormonal problems, infections, or maternal health problems
lifestyle (smoking, drug use, malnutrition, excessive caffeine & exposure to radiation/toxins)
implantation of the egg into the uterine lining does not occur properly
maternal age (over 35 years of age)
maternal trauma
The latest theories and things to consider:
Caffeine – stay under 200 milligrams (one 12 ounce cup of coffee or 5 cans of soda)
Aspirin and Ibuprofen – these pain pills may double the risk of early pregnancy loss.
Use Acetaminophen instead.
Obesity (BMI over 30) – have an increased risk of miscarriage.
Low levels of folate – women who don’t get enough folate may have a 50% higher
chance of miscarriage. 400 mcg a day is recommended and can be found in prenatal
vitamins or in folate fortified breakfast cereals or other grains and leafy greens.
Infection – Several types of viral infections have been implicated in miscarriage (the
virus that causes chicken pox, rubella and HIV). Also listeriosis caused by certain bacteria
found in food can be a risk. Stay away from hot dogs or luncheon meat that isn’t
steaming hot as well as smoked seafood like lox and unpasteurized milk and soft cheeses.
FACTORS THAT ARE NOT PROVEN TO CAUSE MISCARRIAGE:
sex
working outside the home
moderate exercise
www.fitandfabulouspregnancy.com
rebecca@fitandfabulouspregnancy.com
Other causes include the following:
hormonal problems, infections, or maternal health problems
lifestyle (smoking, drug use, malnutrition, excessive caffeine & exposure to radiation/toxins)
implantation of the egg into the uterine lining does not occur properly
maternal age (over 35 years of age)
maternal trauma
The latest theories and things to consider:
Caffeine – stay under 200 milligrams (one 12 ounce cup of coffee or 5 cans of soda)
Aspirin and Ibuprofen – these pain pills may double the risk of early pregnancy loss.
Use Acetaminophen instead.
Obesity (BMI over 30) – have an increased risk of miscarriage.
Low levels of folate – women who don’t get enough folate may have a 50% higher
chance of miscarriage. 400 mcg a day is recommended and can be found in prenatal
vitamins or in folate fortified breakfast cereals or other grains and leafy greens.
Infection – Several types of viral infections have been implicated in miscarriage (the
virus that causes chicken pox, rubella and HIV). Also listeriosis caused by certain bacteria
found in food can be a risk. Stay away from hot dogs or luncheon meat that isn’t
steaming hot as well as smoked seafood like lox and unpasteurized milk and soft cheeses.
FACTORS THAT ARE NOT PROVEN TO CAUSE MISCARRIAGE:
sex
working outside the home
moderate exercise
www.fitandfabulouspregnancy.com
rebecca@fitandfabulouspregnancy.com
Saturday, April 11, 2009
"pregnorexia": dangerous and unhealthy
This is a relatively new term used to describe pregnant women who try to stay too thin to the point of danger to their baby during pregnancy. There is nothing wrong with staying healthy and fit during pregnancy; however, anything can be taken to an unhealthy extreme. Pregnant women need to get enough calories for their bodies AND for their baby. Pregnancy is no time to be cutting calories. Although most pregnant women want to look sexy and fit during pregnancy, there is no need to be dangerous about it. And remember, every woman’s body handles pregnancy different, some women
are more prone to gaining weight than others. Your main focus needs to be on having a healthy pregnancy weight, not how thin you can look.
*If you are not sure how many calories are right for your body during pregnancy,
please consult with your Health Care Provider.
are more prone to gaining weight than others. Your main focus needs to be on having a healthy pregnancy weight, not how thin you can look.
*If you are not sure how many calories are right for your body during pregnancy,
please consult with your Health Care Provider.
Friday, April 10, 2009
Pregnancy Nutrients: Iron
This nutrient is used to make hemoglobin, which carries oxygen to your tissues. During pregnancy your blood volume nearly doubles and so does your need for iron. Low iron causes fatigue and a susceptibility to infections. Risk of preterm delivery and low birth weigh may be higher too.
IRON
How Much? 27 milligrams a day
fortified cereal: 3/4 cup: 18 milligrams
kidney beans: 1 cup boiled: 5.2 milligrams
spinach: 1/2 cup boiled: 3.2 milligrams
tenderloin beef: 3 ounces: 3 milligrams
dark turkey: 3-1/2 ounces: 2.3 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
IRON
How Much? 27 milligrams a day
fortified cereal: 3/4 cup: 18 milligrams
kidney beans: 1 cup boiled: 5.2 milligrams
spinach: 1/2 cup boiled: 3.2 milligrams
tenderloin beef: 3 ounces: 3 milligrams
dark turkey: 3-1/2 ounces: 2.3 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Thursday, April 9, 2009
Pregnancy Nutrients: Protein
This nutrient is critical for your baby’s growth, especially in the 2nd and 3rd trimesters. Protein also repairs your cells as your body goes through changes.
PROTEIN
How Much? 71 grams a day
chicken breast: 3 ounces: 27.57 grams
salmon: 3 ounces: 21.62 grams
cottage cheese: 1 cup lowfat: 28 grams
skim milk: 1 cup: 8.26 grams
peanut butter: 2 Tablespoons: 8.03 grams
eggs: 1 large hard boiled: 6.29 grams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
PROTEIN
How Much? 71 grams a day
chicken breast: 3 ounces: 27.57 grams
salmon: 3 ounces: 21.62 grams
cottage cheese: 1 cup lowfat: 28 grams
skim milk: 1 cup: 8.26 grams
peanut butter: 2 Tablespoons: 8.03 grams
eggs: 1 large hard boiled: 6.29 grams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Tuesday, April 7, 2009
Pregnancy Nutrients: Calcium
Your baby and you need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular, and nervous systems run normally. If you are not getting enough calcium in your diet, the amount your baby needs will be taken from your bones.
How Much Calcium? 1,000 milligrams a day
yogurt: 8 ounces plain, lowfat: 415 milligrams
milk: 1 cup skim: 306 milligrams
mozzarella: 1-1/2 ounces part skim: 275 milligrams
calcium-fortified oj: 6 ounces: 200-260 milligrams
canned salmon, w/bones: 3 ounces: 181 milligrams
spinach: 1/2 cup cooked: 120 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
How Much Calcium? 1,000 milligrams a day
yogurt: 8 ounces plain, lowfat: 415 milligrams
milk: 1 cup skim: 306 milligrams
mozzarella: 1-1/2 ounces part skim: 275 milligrams
calcium-fortified oj: 6 ounces: 200-260 milligrams
canned salmon, w/bones: 3 ounces: 181 milligrams
spinach: 1/2 cup cooked: 120 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Pregnancy Nutrients: Folate & Folic Acid
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Women who lack folate may have an increased risk of preterm delivery, low birth weight and poor fetal growth.
FOLATE & FOLIC ACID
how much? 1,000 micrograms a day. Here is where you can get it:
100 % fortified cereal: 3/4 cup: 400 micrograms
beef liver : 3 ounces: 185 micrograms
spinach: 5 spears boiled: 100 micrograms
great northern beans: 1/2 cup boiled: 90 micrograms
asparagus: 1/2 cup boiled: 85 micrograms
oranges: 1 small: 30 micrograms
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
FOLATE & FOLIC ACID
how much? 1,000 micrograms a day. Here is where you can get it:
100 % fortified cereal: 3/4 cup: 400 micrograms
beef liver : 3 ounces: 185 micrograms
spinach: 5 spears boiled: 100 micrograms
great northern beans: 1/2 cup boiled: 90 micrograms
asparagus: 1/2 cup boiled: 85 micrograms
oranges: 1 small: 30 micrograms
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Wednesday, April 1, 2009
The importance of water during pregnancy.
What does water do for you and your baby?
1. Carries nutrients to your baby.
2. Helps prevent bladder infections, which are common during pregnancy.
3. Keeps your urine diluted which reduces your risk of infection.
4. Can stop constipation and help prevent hemorrhoids.
5. Helps your body retain less water and prevents dehydration.
How much is enough?
During pregnancy you need at least 6 to 8 eight-ounce glasses of water every day (48 to 64 ounces). For each hour of light activity you should add one more eight-ounce glass of water. This should be in addition to other fluids you drink. To help get it all in fill up a 64 ounce container and try to finish it by the end of the day. If you don’t like water add a wedge of lemon or lime or a bit of juice for flavor.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
1. Carries nutrients to your baby.
2. Helps prevent bladder infections, which are common during pregnancy.
3. Keeps your urine diluted which reduces your risk of infection.
4. Can stop constipation and help prevent hemorrhoids.
5. Helps your body retain less water and prevents dehydration.
How much is enough?
During pregnancy you need at least 6 to 8 eight-ounce glasses of water every day (48 to 64 ounces). For each hour of light activity you should add one more eight-ounce glass of water. This should be in addition to other fluids you drink. To help get it all in fill up a 64 ounce container and try to finish it by the end of the day. If you don’t like water add a wedge of lemon or lime or a bit of juice for flavor.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Have your cake and eat it too?
Ok, let’s be serious, your pregnant eating plan can’t be that easy, but it doesn’t have to be hard either.
Along with getting the right nutrients and staying away from things that aren’t good for your growing baby, there are also some basic rules to follow:
1. Everything in moderation: Yes, even cake can be part of a healthy pregnancy diet. However you shouldn’t eat the whole cake and you shouldn’t eat it with every meal. But on the other hand, you don’t want to deny yourself all the time either.
2. Eat 5 to 6 times a day: What you want to aim for is 3 small meals and 2 to 3 snacks a day. When you are pregnant, you need a constant stream of nutrients to you and your baby. Plus, this way you’ll never get ravenously hungry and you will make better food choices.
3. Eat when you are hungry: Sounds easy, but you need to make sure you are actually hungry and not just eating out of boredom or emotion. Keep some healthy snacks handy like baby carrots and orange wedges.
4. Stop eating when you are satisfied: Again, this sounds easy, but sometimes becomes hard. You have to pay attention and you’ll need to slow down when it comes to eating so that you notice when you are full. This also means you may have to leave something really yummy on your plate.
5. Be sure to eat your fruits and veggies! Start each meal or snack with a fibrous fruit or vegetable: That way you will be less hungry by the time you get to the rest of the meal and you’ll be sure to get your fruits and veggies!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Along with getting the right nutrients and staying away from things that aren’t good for your growing baby, there are also some basic rules to follow:
1. Everything in moderation: Yes, even cake can be part of a healthy pregnancy diet. However you shouldn’t eat the whole cake and you shouldn’t eat it with every meal. But on the other hand, you don’t want to deny yourself all the time either.
2. Eat 5 to 6 times a day: What you want to aim for is 3 small meals and 2 to 3 snacks a day. When you are pregnant, you need a constant stream of nutrients to you and your baby. Plus, this way you’ll never get ravenously hungry and you will make better food choices.
3. Eat when you are hungry: Sounds easy, but you need to make sure you are actually hungry and not just eating out of boredom or emotion. Keep some healthy snacks handy like baby carrots and orange wedges.
4. Stop eating when you are satisfied: Again, this sounds easy, but sometimes becomes hard. You have to pay attention and you’ll need to slow down when it comes to eating so that you notice when you are full. This also means you may have to leave something really yummy on your plate.
5. Be sure to eat your fruits and veggies! Start each meal or snack with a fibrous fruit or vegetable: That way you will be less hungry by the time you get to the rest of the meal and you’ll be sure to get your fruits and veggies!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
The 3rd Trimester...problems and solutions!
Issues that will affect your ability to workout:
1. Postural and gait changes: The more your belly grows and pulls
you forward, the more your lower back will curve and be painful.
2. Shortness of breath: This isn’t because you are not fit, it is
because everything in your body is out of room, including your
diaphragm and your lungs.
3. Your heart rate: The heart rate can increase up to 15 beats per
minute more in this trimester than your pre-pregnancy rate. This
will make it harder to stay at a given level of intensity.
4. Weight gain: At this point the extra weight from your baby may
zap your energy and leave you unmotivated to exercise.
How to deal with these issues:
1. Stretching can help loosen the tight muscles and exercise can help strengthen the weak muscles that cause poor posture. Doing stretches and workouts can help keep these postural changes to a minimum.
2. Be sure to wear your heart rate monitor and use the Borg Scale to monitor your intensity.
3. Remember that your pregnant body is working just as hard even if your intensity level does not seem as hard as it was pre-pregnancy.
4. Consistent exercise can do a lot to help your energy level. And for motivation just think of how much easier it will be to get back into your “skinny jeans” if you work out your whole pregnancy. Plus delivery will most likely be easier too!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
1. Postural and gait changes: The more your belly grows and pulls
you forward, the more your lower back will curve and be painful.
2. Shortness of breath: This isn’t because you are not fit, it is
because everything in your body is out of room, including your
diaphragm and your lungs.
3. Your heart rate: The heart rate can increase up to 15 beats per
minute more in this trimester than your pre-pregnancy rate. This
will make it harder to stay at a given level of intensity.
4. Weight gain: At this point the extra weight from your baby may
zap your energy and leave you unmotivated to exercise.
How to deal with these issues:
1. Stretching can help loosen the tight muscles and exercise can help strengthen the weak muscles that cause poor posture. Doing stretches and workouts can help keep these postural changes to a minimum.
2. Be sure to wear your heart rate monitor and use the Borg Scale to monitor your intensity.
3. Remember that your pregnant body is working just as hard even if your intensity level does not seem as hard as it was pre-pregnancy.
4. Consistent exercise can do a lot to help your energy level. And for motivation just think of how much easier it will be to get back into your “skinny jeans” if you work out your whole pregnancy. Plus delivery will most likely be easier too!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
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