Total Mommy Fitness: Pregnancy and Postnatal Fitness Programs, Diets & Nutrition Advice For Busy Moms

How to Have a Healthy Pregnancy

May 17, 2012

Pregnancy can be an overwhelming time for any woman, first time moms especially. As women we tend to worry about all of the little details trying our best to do everything right, and often times feel guilty if we think we are not. There are a few simple things you can do to give your body the best chance of having a healthy pregnancy. Remember, a woman’s body was built to do this, so it does not require much of the over thinking and worrying that you might be doing. Trust your body and give it the healthiest environment possible, then let go and let it do it’s thing!

Here are some things to can do to have a healthy pregnancy:

Seek medical care early – visit an obstetrician/gynecologist to see how far along you are and if everything seems to be normal with your pregnancy.

Avoid unhealthy habits — if you are a smoker this is the perfect excuse to quit! Also, avoid secondhand smoke, paint fumes, and other chemicals. If you are a drinker this is the time to take break from alcohol. Skip the caffeine, or consume it in moderation. And, make sure that the products you are using are as natural and pregnancy-safe as possible.

Evaluate your diet — do not believe the saying “eating for two”, the average pregnant woman only needs an extra 300 calories during pregnancy. What you do need is a lot of nutrients from a well-rounded, balanced diet! It is best to eat 4-6 small meals each day with a balance of complex carbs, protein, fat, and a wide variety of fruits and veggies.

Water is your new best friend — get a reusable water bottle that you like and keep it with you everywhere! It is very important to stay hydrated. It will help you feel better, increase energy, and help your body do what it needs to do. Do not wait until you are thirsty. Sip throughout the day.

Exercise consistently — pregnancy is not the time to train for a triathlon, but it is extremely important to stay active. Research has proven that women who exercise throughout their pregnancies are healthier mothers who have healthier babies. The list of benefits are too long to list in this short post! Remember that consistency is more important than intensity, so do something everyday no matter how big or small. It can be an hour at the gym or a 10 minute walk. Just move!

Last, but not least…
Sleep! — one of the most common side effects of pregnancy is extreme fatigue. If you feel like sleeping and can squeeze in a power nap let your body rest. It is doing a lot of work that you may not be able to see, so give it a break. Sleeping at night can be difficult as your belly grows and you have to wake up to pee 8 times a night. So, when you can sleep, do!

Try not to stress about weight gain or worry about all of the details. Trust your body, take care of yourself, and await your new arrival!

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Eating Well During Pregnancy

May 5, 2012

Many women find it difficult to eat well during pregnancy because of cravings, morning sickness, the myth of “eating for two”, etc. Pregnancy nutrition is very important not only for the women’s health, but for the baby’s as well. Eating well also helps maintain an optimal weight which will help new moms bounce back quicker when their baby is born.

Assortment is key. It’s been said that variety is the spice of life. Keeping your diet filled with assortment of fruits, vegetables and protein will help make sure that you and your baby don’t get too much of one nutrient and not enough of another. Eating a daily variety of healthy foods will give your growing baby and daily assortment of necessary nutrients.

Balance is the next thing to keep in mind. We all know that balance and moderation is the key to any diet. There is no reason to deny yourself a bowl of ice cream, but the whole container is over doing it. You want to keep all your meals as balanced as possible and make sure you are getting enough vitamins, whole grains and lean protein. Indulging in cravings is fine every now and then as long as you keep it in moderation, if you want a cookie, have one. If potato chips are your craving, have a few. It is when you eat the whole box of cookies and the whole bag of chips in one sitting that you might have a problem.

The third thing to remember is color. You want to make your plate look as colorful as possible. Look at fresh fruit and veggies to paint your plate. The more colorful your plate is, the more appeasing it is going to look to your eyes. Have you ever noticed in magazines and cooking shows the dishes always look so tasty? This is because of the variety of color that are used in these dishes. You can get red strawberries and tomatoes to yellow peppers and squash. Pick your favorite colors and create your dishes based on that.

Forget about dieting while you are pregnant. You and your baby need a steady supply of calories and nutrients through out the nine months of pregnancy and beyond. Pregnancy is one of the only times where a woman is expected to gain weight. Trying to prevent that weight gain can not only put you at risk, but also your baby at risk. You will have all the time in the world after your baby comes to lose the weight.

If you find you that you are getting sick of the food you have been eating, then it’s time to start experimenting with different foods. With food aversions, you might find yourself feeling sick at some of your favorite foods and craving foods you never dreamed you would eat. You may find that the thought of pizza can send you running for the toilet, but a plate of brussel sprouts looks delicious.

Eating should be fun. Nothing will ruin your good habits faster than boredom. Add little touches like a dip for your veggies. When you decide to treat yourself, leave the guilt at the door. Enjoy your food!

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What To Expect During Your Pregnancy

May 2, 2012

Every woman’s pregnancy is different, so it is difficult to say exactly how each one will progress. Though, there are many things in common among most pregnant women.

Some of the symptoms that most women experience are heightened sensitivity to certain smells and food, extreme fatigue, morning sickness (which may last all day), bloating, tender breasts, and mood swings. As the pregnancy progresses there may be tightness and even a little pain in the belly as it grows and stretches. Feeling uncomfortable is pretty normal, but if there is ever anything that does not feel right or makes you feel uneasy do not hesitate to contact your doctor.

Once you find out for sure that you are pregnant, it may be smart to begin shopping for some maternity clothes… especially pants! There is usually a maternity section at most stores, and cities will typically have resale shops where you can buy gently used clothes at a lower price. But, you can also simply wear over-sized shirts and elastic waist pants.

Women will go through a lot of changes during pregnancy, physically and mentally. Mood swings will become more intense, so do not be surprised if you cry at Hallmark commercials. There may also be many trips to the bathroom as the pregnancy progresses.

It is very important that pregnant women do their best to engage in a healthy lifestyle. Among other things, this would include not smoking or being near secondhand smoke, avoid drinking alcohol, limiting caffeine, and staying away from the things that their doctor says to stay away from, i.e. soft cheeses. processed meats, etc. In addition, be sure to drink plenty of water and eat healthy foods. This will help to promote good development for the child and will be a healthy start for him/her. And of course, moderate and consistent exercise throughout pregnancy. If you are unsure of what is safe, read these posts: Pregnancy Exercise and Yoga During Pregnancy.

Many of the symptoms of pregnancy are not comfortable or pretty, but find comfort in knowing that what you are experiencing is most likely a normal part of being pregnant and nothing to worry about. Symptoms also come and go during pregnancy, so if you are feeling very sick and tired early on remind yourself that it will pass. In just 9 months you will have a beautiful baby in your arms that you can take pride in making, and will forget about how just uncomfortable the past several months were!

This information is not designed to be used in place of professional medical advice. Any woman who believes she may be pregnant should consult a doctor.

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How to Safely Do Yoga During Pregnancy Podcast

April 27, 2012

In this episode I talk about how to safely do yoga during pregnancy, and why pregnant women should not overstretch. Listen to the podcast now and be sure to subscribe to the podcast in iTunes so you do not miss out on the upcoming shows where I will talk about strength training, cardio, and kegels during pregnancy, and how to get the baby weight off postpartum.

Here are notes from the the show in case you miss something:

First trimester exercise is not much different from your pre-pregnancy routine. However, you may feel very tired and nauseous. It is important to listen to your body, and do more on the days you feel good. Rest or walk on the days you feel sick.

Yoga is great for pregnancy because it helps prepare your body for labor by keeping muscles strong, creating body and breath awareness, and helping to keep you relaxed during pregnancy.

There are a few things you should know before taking a yoga class when you are pregnant:

Prenatal Yoga

Breath should be smooth and consistent
Never push or force yourself into a pose. You should feel comfortable, and like you have plenty of space for your baby
Take breaks as needed
Keep muscles strong
Do not overstretch or do back bends
Do not overheat; avoid hot yoga and Birkram
Do your Savasana/relaxation pose at the end on your left side, not flat on your back
Avoid inversions, and excess twisting or deep lunges and extreme hip openers like the pigeon pose. These things modified are fine. Such as downward dog, slight twisting and lunging with muscles tight and about half of your full range
Keep water nearby and stay hydrated
Feet should stay hip width apart, and stay near a wall if possible for help balancing
Keep blocks and blankets close by
If you go to a prenatal class you may find that it is too easy if you are experienced with yoga. If you know the prenatal modifications you can go to most yoga classes, but make sure you tell the instructor that you are pregnant before the class

Stretching During Pregnancy

Relaxin hormone makes joints less stable
Stretch only to your pre-pregnancy ability
Do not overstretch even if feels like you can

Please be sure to leave a rating and review on iTunes if you like the show! Email podcast@totalmommyfitness.com if you have any show ideas, questions, or suggestions for the podcast.

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