Simple & Safe Exercises during Pregnancy

When I first knew that I was pregnant I was told that I needed to change my exercise routine. I was shocked about what needed to change with my weekly workouts. I have listed some tips and great exercises below that are safe for you during your pregnancy.

One of my favorite things to do during my pregnancy was to Bike. I know you are wondering: “Can I still bike throughout my pregnancy OR is it too dangerous?”

To answer your question, YES, biking is okay to do as long as it feels comfortable. Personally, I would recommend a stationary bike rather than a road bike to decrease your risk of falling.

Because cycling is non-weight bearing (meaning it doesn’t require you to bear your own weight), it is an EXCELLENT exercise during pregnancy. If you’re looking for something more fun you can also try spinning classes (this is my favorite class!). The only precaution is to make sure you exercise at your own pace and do not let yourself be “pushed” by others. Listen to your body and ONLY do what feels good.

Here’s the low-down on WHAT’s going on in your body and WHY you need to be cautious:

• Your body increases its blood volume by 40%

• Your heart rate increases by roughly 15 beats per minute (so nutrients and oxygen can be transported to the fetus more efficiently)

• Your breathing increases, decreasing the amount of O2 (oxygen) available for exercise making you more tired and out of breath than usual

• You’ve got relaxin (a hormone) running through your body making you more flexible for delivery

• Your body is dealing with an increased load of baby-related weight!

With all these changes, it’s a good idea to be aware of EXACTLY what exercises you CAN and CANNOT do.

To get you started, here’s a list of my TOP 6 Cardio Picks:

• Walking – always one of the best and most convenient exercises you can do (pregnant or not)! Make sure you wear loose, light clothing (to deflect the sun), and well-supported and cushioned shoes (preferably running shoes)

• Swimming - an excellent form of exercise. Swimming, Water Walking and Deep-Water Running are EXCELLENT forms of exercise during pregnancy. Swimming is great exercise because it uses both large muscle groups (arms and legs). Though low-impact, it provides good cardiovascular benefits and allows expectant women to feel weightless despite the extra pounds added by pregnancy. It also poses a very low risk of injury.

• Aerobics (low to moderate intensity) - gets you moving and it’s fun. Remember, though, that it’s crucial you listen to your body. Don’t do anything that causes sharp pains or dizziness. Aerobic exercise strengthens your heart and lungs and helps maintain muscle tone. As long as you choose exercises that are low-impact — meaning no jumping, high kicks, leaps, fast running, and so forth — and keep one foot on the ground at all times to minimize stress on your joints, you should be able to continue your routine throughout most of your pregnancy.

• Water Aerobics - highly recommended! Because of the buoyancy, you don’t incur the same impact and jarring of regular aerobics, which of course is easier on your changing body and can help alleviate back pain too!

• Elliptical Machine -another great exercise! It’s great because there is no impact involved. The motions are smooth and body-friendly, meaning they are not contra-indicative like a bad stair climber tends to be on the knees.

• Stationary Bike - My Favorite during Pregnancy and Postpartum! This is a good non-weight bearing exercise that is quite easy and safe on the body. Try this by taking a Spin/Cycling Class. It was not only one of my favorites during pregnancy but helped burn calories and get me back in shape after my son was born.

*All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: body image, exercise during pregnancy, first trimester, healthy pregnancy, NUTRITION, organic pregnancy, second trimester, stretch mark cream, third trimester, toxin free pregnacy products

I always get the question- Did you get any stretch marks? No, I didn’t, honestly! Next question, Did your mom get them? Okay, she is going to kill me for this but yes she did. I know that many of you have heard that stretch marks are hereditary and I believe some of that to be true, however, we all gain weight differently and take care of our bodies differently.

I think that you can prevent them! Not only by watching what you eat but using products that are free from petroleum, not using products that contain harsh surfactants, the list goes on below……

What are stretch marks?

Stretch marks, or striae graviae, are scars that appear on skin, which has been over-stretched.  Stretch marks occur in the dermis, or middle layer of the skin.  This elastic layer is fortified with fibers known as collagen and elastin that allow the skin to stretch and snap back into shape.  When this layer is continuously stretched over a long period of time, the elasticity can break down. In areas where these break downs occur, the skin tries to reinforce itself by increasing the amount of collagen. The result is the scars we call stretch marks. They usually emerge as purple or reddish marks that fade to shallow gray or white scars, although some people report that their stretch marks begin gray or white and change to purplish-red. 

Does pregnancy really change a woman’s skin care needs (it changes everything else, right?)?

Yes, in most cases it does. The shift in hormones means that many women find that their normal skin care regimen no longer works well, because their skin becomes oilier, drier or more sensitive while pregnant. In addition, the tremendous abdominal growth you experience during pregnancy (and, to a lesser extent, breast and hip enlargement, too) causes itching, and often leads to stretch marks. Many women do  develop stretch marks during pregnancy, and pregnancy is one of the leading causes of stretch marks. There are ways to help decrease your chances.

Are stretch marks preventable or curable?

The Million Dollar question!!! Various theories exist on this subject, suggesting there is room for debate. Some health professionals believe that stretch marks are genetic; however, these same professionals say that you can be proactive and that using the proper moisturizer and gently massaging vulnerable areas can relieve itching, nourish the skin, and help prevent and fade existing stretch marks.

Tips to Prevent Pregnancy Stretch Marks

• Keep yourself hydrated during your pregnancy. By drinking a lot of fluids, you are also hydrating your skin. Your skin will therefore be more elastic and will not be largely affected by the extreme stretching and shrinking of your skin. Remember: Keeping your body hydrated on the inside is just as good as on the outside!

•  Healthy weight gain during pregnancy is key. A steady, not a rapid weight gain will increase your chances of not having stretch marks. I must admit I did gain a little bit more weight than recommended…I had always watched my weight before pregnancy and once I was pregnant- you guessed it! Instant excuse to eat everything! I truly believe that a large amount of my weight gain was due to the fact that 4 months into my pregnancy I became a High-Risk pregnancy. That ended all physical activity but fortunately I lost most of the weight after the baby and delivered a healthy  boy.

• Stretch marks may also be avoided by being meticulous when it comes to the food that you eat. Avoid ingesting Vitamin A-rich foods. What you should binge on are those that are rich in zinc and vitamins E and C.

• Take Omega-3 supplements. Omega 3 foods can provide your baby with the energy and materials necessary to good physical and mental growth. Omega-3s are also important for your own health and well-being during pregnancy. Plus they also will help nourish and hydrate you from the inside too!

• Engaging in pre-natal exercises regularly will also help in the prevention of stretch marks. Exercise will definitely tone your skin and give it more elasticity, making it more resistant against the impact of changes in weight. However, it is important that you consult your doctor first before engaging in any form of exercise.

•Avoid hot baths and showers. This can cause your skin to dry out which will lead to dry itchy skin. Scratching in a NO, NO!!! Scratching can actually tear the dermis, top layer of the skin, and this can lead to stretch marks no matter what amount of weight you gain or how much water you drink.

• Use products that are free from Parabens, Phthalates, Synthetic Fragrances, Harsh Surfactants, Artificial Colors, and Petroleum Derivatives. Petroleum is what Vaseline is made out of and if you have ever used Vaseline you know that it just sits on your skin. This doesn’t do your stretching body any good if noting can get into the skin and nourish and hydrate it. Did you know that if patients at a hospital are on oxygen they cannot use petroleum products, like Vaseline? You know why? Because it is FLAMMABLE! Really, and expectant moms everywhere are putting all over their bodies. Many other products like body washes and soaps use fragrances and surfactants in them and this really can lead to dry skin. My advice: you only need to soap up your belly if something spilled on you or  it is visibly dirty- otherwise let you natural oils (if you have any left) take action!  Our Tummy Butter and Bump Gloss are Toxin Free and safe for use during pregnancy and while breastfeeding.

As always Enjoy being a Spoiled Mama!

*All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: Add new tag, body image, healthy pregnancy, organic pregnancy, stretch mark cream, stretch mark oil, stretch mark prevention, toxin free pregnacy products, tummy butter

I know that during the Holidays it isn’t always easy- it’s hard for any new Mama to have their needs met and keep up with everything else that is going on (whether it’s your first or fifth pregnancy)! I want to help you to make this Holiday that much easier and have some great tips to help you survive.

Comfort is Key
Sometimes, the hardest thing for a pregnant woman is staying comfortable. Out of the house, dressed to the nines, and miles from your sweatpants, you might want to scream. Here are a few tips for being prepared and staying stylish:

• Dress in layers to avoid overheating.
• If you will be at someone’s home, bring a stylish pair of slippers along, just in case.
• At the party, staying stationary in a comfy chair allows other guests to do the standing and the walking. Plus, you’re likely to stay longer at the party (in case you’re going along for the Hubby, or just hired at a new job) if you don’t strain your feet, legs and back.

Alcohol: Toast? What Toast?
Missing out on a toast or accidentally letting a pregnancy secret slip can be a real holiday let-down. Planning beforehand can help you politely turn down offers of alcohol, stay healthy, and keep the early-pregnancy secret if necessary.

• You should avoid getting drinks from others in case it’s an alcoholic drink.
• If you are trying to keep your pregnancy a secret (and are known to have a cocktail or two), carrying around a drink that looks alcoholic but isn’t won’t draw attention to your abstention.
• For those that feel like you’re missing out, sparkling or traditional fruit juice, soda, or mocktails are always alternatives.

The After Party…Take Time to Spoil yourself! 

You’re finally home….. and your legs, back and feet are throbbing! We know just what you need! Our  Aloe Vera Leg Gel is made with 100% organic ingredients and will give your legs and feet (can we say cankles?) a peppermint treat. This special blend is extremely light and very refreshing for those tired Mama legs and feet! Perfect during pregnancy and postpartum.

Try a Golf Ball Massage
Hit nausea and tired feet with a hole in one!

 

 

 It sounds so hearty and active, doesn’t it? Fortunately, it couldn’t be farther from the truth. This great foot treatment starts off with a wonderfully fragrant foot soak containing mandarin essential oil, known to relieve all kinds of tummy upsets, including morning sickness. Rolling your foot over the golf ball will be sure to pep up those tired toes!

What you will need:

·         Mandarin or Tangerine essential oil

·         2 Towels

·         2 Golf Balls

·         A large, deep bowl big enough for your feet side by side or foot bath tub

Directions:

Put 6 drops of the essential oil in the bowl/foot bath and fill with warm water. Place the bowl in front of a comfy chair, with the towels on each side and a golf ball on each towel. Soak your feet for a several minutes and enjoy.  Take the left foot out and roll the golf ball over the towel using the arch of your foot. Then, switch feet. You can add more warm water as it cools.

If your suffering from extreme nausea, use spearmint essential oil instead of the mandarin or tangerine. Those of you, who really have some time to can kick back and relax, enjoy a cup of our Happy Mornings Sippin’ Tea that will be sure to alleviate any nausea- and it is made 100% organic ingredients and great hot or iced! In your 3rd Trimester?  Bottom of the Ninth Sippin’ Tea is made with 100% organic herbs to prepare you for child birth and help strengthen and tone Mama’s growing uterus. Happy Sippin’!

Remember, essential oils are powerful substances, so treat them with much respect, especially while pregnant. NEVER apply them directly to your skin; they should always be diluted and never ingested.

As always Enjoy being a Spoiled Mama!

*All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

KUYG68YH7NSF

Tags: first trimester, Happy Mornings Sippin tea, healthy pregnancy, massage during pregnancy, nausea, nausea during pregnancy, organic pregnancy, second trimester, third trimester

Yoga (you-go!) Mama

There are some good benefits to doing yoga while you are pregnant, and prenatal yoga classes are becoming more and more popular. Not only will taking a prenatal class help you from a health point of view, but it can also be a great place to meet mothers who are going through the same journey as you are.

The benefits of prenatal yoga

Prenatal yoga is a great way to stay in shape during your pregnancy as it can help you to maintain limber body, tones your muscles, improves your balance and circulation – all without placing any additional impact stress on your joints.

There are other benefits to yoga. It teaches you to breathe deeply and relax, which is definitely something which you will want to be doing when you are in labor. Regular yoga will teach help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

• Yoga During Your First Trimester

When starting with Yoga you should be sure to try and find an instructor who has experience in Prenatal yoga if possible, and let them know right away that you are pregnant.

Remember, when following any exercise program you should always ensure that you are taking in fluids and yoga is no different.

When practicing Yoga be sure to focus on the rhythm of your breathing - and if you feel any pain while performing yoga, let the instructor know right away.

• Yoga During Your Second Trimester

As your pregnancy progresses your joints begin to loosen up now, and your sense of balance may begin to be a little off so it is important that you take care when doing yoga or other exercise. Don’t hold poses for a long time, and when you sink into yoga positions be sure that do so carefully.

Remember to avoid positions which require you to lie flat on your back now, as this may prevent blood flowing properly to your uterus.

• Yoga During Your Third Trimester

It can be quite difficult to do anything in your third trimester, as you will be fairly large and your movements will more than likely be restricted. If you do find it difficult to move or to keep your balance then you should definitely use the wall or a chair to help keep your balance.

Remember to ensure that you don’t hold your poses for a long period of time – keep your movements up and make sure that you are keeping your fluid levels up.

Best Yoga Poses for

Pregnancy

Below are a few Yoga Poses that we recommend:

Cobblers pose (Baddha Konasana)

1. Sit erect against a wall.
   The soles of the feet should be touching.
2. Softly press the knees down and away from each other. However you shouldn’t force them apart.
3. Hold this pose for as long as possible.

Pelvic tilt or Cat-Cow

1. Go down on the hands and knees. Keep the arms shoulder-width apart and knees hip-width apart.
   Keep your arms straight, without locking your elbows.
2. Your buttocks should be pulled under and round your back as you inhale.
3. The back should be relaxed and in a neutral position as you exhale.
4. This exercise should be repeated at one’s own pace.

Squatting

We recommend that Mamas squat daily. This helps relax and open the pelvis and strengthen the upper legs.

1. Face the back of a chair.
   Keep your feet somewhat wider than hip-width apart. Your toes should point outwards. You may cling to the back of the chair for support.
2. Suck in your abdominal muscles then lift your chest, and relax your shoulders. Now drop your tailbone toward the floor like you are going to sit down in a chair. Discover your balance. Most of your weight must be on your heels.
3. Breathe deeply. Now exhale and rise to a standing position.

Side-Lying Pose

1. Lie on any one side. Your head should be resting on an arm or on a blanket.
2. Place a body pillow or blanket roll between the thighs. This will provide support to the hips.
   

   As always Enjoy being a Spoiled Mama!

   *All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: body image, exercise during pregnancy, first trimester, health, healthy pregnancy, NUTRITION, organic pregnancy, second trimester, third trimester, yoga

Everybody talks about the “glow” of pregnancy, and I am sure some women do feel radiant- I know I did for a total of 3 days before I became sick and nauseated over everything! Those that are not feelin’ the glow right now might be dealing with the many and varied side effects of impending motherhood. One of which is called chloasma, or facial-skin discoloration - The so called Mask of Pregnancy.

Finding the right cream that gently exfoliates will become your new BFF! This pumpkin and papaya mixture will work like a scrub without being overly abrasive and just might be your new best friend this season. It is not only a fav for my skin ( during and after my pregnancy) but is great in the fall months because pumpkin is easily found in stores.

Remember Mamas- Now that Summer is over that doesn’t mean put away the sunblock. UV rays can be just as strong in the fall and winter months.  It can be especially deceiving since you are not feeling the “heat” but you are absorbing all the UV rays. Sun can aggravate skin discoloration, so be sure to apply sunblock EVERYDAY and especially after using this cream since your skin will be more vulnerable to the suns rays.

Ingredients: (makes 2 applications)

• 1/2 Papaya, seeded
• 1 egg white
• 15 ounce Organic canned pumpkin (can be found at Trader Joes)
• 1 teaspoon Honey

Directions:

Scoop the flesh  from the papaya half and mash it in a bowl. In another bowl, whisk the egg white until frothy. Add the egg white, pumpkin, and honey to the papaya. Stir to mix thoroughly and apply to your face. Leave on for 10 minutes, then rinse off and apply sunblock for day and moisturizing creme for night (my fav eye cream for winter is Tummy Butter- really!). This mixture can be refrigerated for up to one week. * Use no more than twice a week.

As always Enjoy being a Spoiled Mama!

*All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: chloasma, dark spots during pregnancy, first trimester, healthy pregnancy, pregnancy, second trimester, stretch mark cream, third trimester, tummy butter

Hi Mamas! Its has been way too long since my last post. We are getting ready for the Holidays and and know you are too. This brings me to my topic today-

Our hard working Mama’s here have noticed that our Best-selling Happy Mornings Tea is flying off the shelf these past few weeks! We have had almost double the sales this month from last! We know that many Mamas and Papas are doing everything possible to save some extra money this season and we here at The Spoiled Mama wanted to give you all  FREE RECIPES that you can make at home. Today, this recipe is for all the “queasy” mamas out there that need something a lil’ extra to help get you through this first trimester (for some it is during your entire pregnancy).

Simple Flavors for a Delicate Tummy- Bananas in Coconut Milk

Morning Sickness is caused by hormones that support your pregnancy, so feeling constantly nauseated is actually a good thing! Nevertheless, Queasy first-trimester tummies need extra special treatment. This dessert is extra comforting and will offer you and your little babe some great nutrition!

Potassium in Bananas can help to alleviate some of your bod’s aches and pains, while coconut milk works to build body mass for your baby. This recipe also calls for Maple Syrup (substitute Agave Nectar for a lower Glycemic Index), which is much better for you than sugar, and flax seed, which is full of essential fatty acids. The flax seed also works wonders of that “other” delightful digestive symptom of pregnancy- Constipation.

Ingredients: (some items call for organic but you may use non-organic)

• 2 Ripe Organic Bananas
• 1/2 can Organic Coconut Milk
• 1/4 Cup Water
• 1/4 Cup Organic Maple Syrup (Organic Agave Nectar- found this at Costco last week!)
• 1/2 teaspoon  Seasalt
• 1/2 Tablespoon Flaxseed (you can also use Flax seed Oil for a different Flavor)

Directions:

Peel the Bananas and cut each in 1 inch segments. In a medium saucepan, combine, coconut milk, water and Maple syrup. Place over medium-low heat and bring to a simmer. Add the sliced bananas and simmer for 10 minutes. Finally, add the salt, increase the heat to medium-high, and boil for 20 minutes to reduce the mixture to a pudding like consistency. The bananas will fall apart, or you can mash them further if you like. Serve topped with Flaxsseds. You can keep any leftovers (unlikely, especially if you also have a toddler- they love this!) in the fridge for up to 1 week.

As always Enjoy being a Spoiled Mama!

*All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: first trimester, Happy Mornings Sippin tea, healthy pregnancy, morning sickness, nausea, organic pregnancy, pregnancy

 You are what you eat

Congratulations you’re pregnant!!  Concerned about your eating habits or what to eat? Maybe you feel like you want to eat everything or some of you just can’t keep anything down. I have some helpful tips to help you maintain a healthy “Diet” during your pregnancy.

Many moms are often misled that they need to start eating for two. Don’t get me wrong- you ARE eating for two but on average you only will need an extra 300 calories a day. If you’re very thin, very active, or carrying multiples, you’ll need even more. But if you’re overweight, your health care provider may advise that you consume fewer extra calories.

As your pregnancy progresses you’ll probably get advice from everyone — your doctor, family members, friends, co-workers, and even complete strangers (like me!) — about what you should and shouldn’t be doing. As promised here is my advice on maintaining a healthy diet during pregnancy. And when I say “Diet”, I don’t mean ” to go on a diet” I mean your food diet overall. Pregnancy is NOT the time to eat less or to go “On a Diet“.

One of the first things you will need to do is look at what you can and cannot eat for great pregnancy nutrition:

• Stop ALL caffeine. Yes there are loads of sites that tell you a couple of cups of coffee a day won’t kill you, but that doesn’t mean that it will do you any good. Caffeine overstresses the adrenal glands and sends LOTS of stress hormones into your bloodstream, which keeps you in permanent fight or flight mode. This is exhausting for your poor body which is already dealing with extreme fatigue from all the changes happening with your pregnancy and can have a big impact on the welfare of you and your baby. Some studies show that caffeine can lead to miscarriage, so play it safe and stay well clear!
• Say goodbye to runny eggs! You MUST cook your eggs all the way through so that the yolk is solid to prevent salmonella. I am sure just the sight of runny eggs in the first trimester will send most of you running!!
• Load up on leafy green vegetables like spinach which contain lots of folic acid. You should also be taking a folic acid supplement as this is essential in the first trimester of pregnancy to prevent neural tube defects. Taken daily whilst trying to get pregnant and in the 1st trimester of pregnancy folic acid can reduce the risks of neural tube defects by up to 70 percent. Some cereals are full of folic acid.
• Drink MORE WATER! This may seem like a contradiction in terms when you’re running to the loo every two minutes, but most pregnant women don’t drink enough BECAUSE of this! Hydration is essential for pregnancy health. And will keep your skin GLOWING!
• Don’t eat undercooked meat. You may love a tender cut of rib eye steak or filet that is pink in the middle, but you won’t love the coli form bacteria, salmonella, or toxoplasmosis that may be hiding in it.
• Try to eat a different colored vegetable with every meal. Each vegetable contains different macronutrients so by eating from the whole spectrum, you can be certain that you are getting everything you need to grow a healthy baby and stay in great shape through your pregnancy!
• Stay well clear of raw shellfish as it could well cause food poisoning. Cooking shellfish will eradicate some infection, but it won’t destroy the algae related infection associated with red tides. I know ladies—this was tough for me- NO SUSHI!!! Sigh…
• Avoid the BIG fish- Tuna, swordfish, shark, and king mackerel a miss as the contain high levels of mercury. If you must have canned tuna (I know cravings are unbearable!) opt for the chunk light tuna over the Albacore. Be sure to  eat no more than 1 can a week!
• Eat protein with EVERY meal. Protein is the building blocks of life and your baby needs a LOT of this to grow, so never skip out on your protein! Trust me- I did not eat hardly any protein for the first trimester. My previous posts will tell you that my main staple was Mac & Cheese…mmm, Love those carbs! But I needed to eat more protein. As a lover of fitness and nutrition I should have known better! Even a protein shake!
  
  
• Peanut Lovers be cautious with peanuts and other nuts if you or your partner have allergies including asthma, eczema, or hay fever. It is also thought that peanuts can lead to your baby developing a peanut allergy. So my advice—if in doubt, leave it out! It’s really not worth the risk for the sake of a bag of nuts—surely!

Fast Food During Pregnancy? YES!

Gotcha! Yes, there are fast foods you can enjoy…but not the ones you were thinking of. You know me better than that! 

Here’s a list of my faves: 

• Single-serve fruit bowls. Handy little 4-ounce fruit cups that count as a serving of the daily recommendation for fruits and vegetables. Choose varieties packed in their own juice rather than in sugary syrup. Or make your own ahead of time and pack in small containers for a quick vitamin packed snack!
   
• Soy milk Available in 8-ounce servings of plain, chocolate, and vanilla flavor. Stash one in your purse or briefcase (they don’t need to be refrigerated). One bottle can supply one-third of your daily calcium and vitamin D needs during pregnancy.
   
•  Raisins A 1-ounce box provides 2 grams of fiber, 4 percent of the daily recommended amount of iron, and even 1 gram of protein. Yay for fiber!!!!
   
•  Easy-to-make trail mix. Mix a handful of shredded wheat-type cereal with a handful of dried cherries, cranberries and almonds. Keep a zip-lock bag full in your desk or car for a handy, crunchy snack.
   
• Salad bar. Some fast-food restaurants and many grocery stores have salad bars where you can serve yourself practically the whole day’s worth of fruits and vegetables. Load up on spinach, carrots, tomatoes, celery, cucumbers, zucchini, raisins, and nuts. Add chickpeas and kidney beans for a protein boost. Be careful you can be trapped with the high fat dressings. Opt for the vinaigrette or bring your own (Don’t worry, I won’t tell).
   
• Baby carrots Carrots are full of vitamin A and fiber and you can find them in single-serving bags. Dip them in nonfat yogurt mixed with a little bit of ranch dressing for an extra dose of nutrition. Look for other prewashed and prepackaged veggies like broccoli, cauliflower, and spinach, and stir-fry them together for dinner.
   
•  String cheese If you don’t know about string cheese now, just wait until your baby is a toddler — this food will become a snack staple. Low-fat mozzarella sticks are chock-full of calcium and have some protein.
   
• Boxed, calcium-fortified orange juice (now available in many grocery stores). A 4-ounce serving provides half the daily requirement of vitamin C and about 15 percent of your calcium needs. Choose 100% juice, many boxed juice is made with High-Fructose Corn Syrup instead of using 100% juice.
   
• Single-serve boxes of cereal (not the sugar-coated kind) or packages of instant oatmeal. Stash a few in your desk at work for a snack. Almost all breakfast cereal is now fortified with essential vitamins and minerals. 
  
  
• Single-serve cottage cheese bowls (available in the dairy section of most grocery stores). Cottage cheese is a good source of protein and calcium.
  
  
• Fage Greek Yogurt, my favorite! Yogurt can provide you with 25 percent of your daily calcium requirement, protein, and fiber ;). This particular brand contains no added sweeteners, thickeners or preservatives. This yogurt is an excellent source of protein due to its unique straining process. Vegetarians can eat FAGE TOTAL and is also suitable for diabetics, pregnant women and people on gluten-free diets. It can also be used to cook with in your favorite recipes since it will not separate in high heat. If you like it sweet- just add agave or honey to sweeten, add some granola and delish! It doubles as Sour Cream!  You can put it on your turkey taco salad, grilled chicken tacos, on everything! Who knows your pregnant right?

As always Enjoy being a Spoiled Mama!

 *All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

 

 

Tags: DIET, healthy pregnancy, NUTRITION, pregnancy

O-me-ga(sh)!!!

 Oh-My Gosh!!…I know…a corny title but I couldn’t resist! I had to add some humor to a bit of a heavy subject- How your Pregnancy Diet could be affecting you and your Babies Brain Development!!!

We all know that with pregnancy, everything you put ON and INTO your body you share with your growing baby. A good pregnancy diet is well-balanced and addresses you and your baby’s specific needs. Omega 3 rich foods are particularly essential. Omega 3 foods can provide your baby with the energy and materials necessary to good physical and mental growth. Omega-3s are also important for your own health and well-being during pregnancy.

I speak from experience, I took Omegas throughout my pregnancy and I am almost positive that I have the smartest child in the entire world! They say that Omegas make up about 70% of a newborn baby’s brain. And that was all I needed to hear- but getting these Omegas into our system between the nausea, fatigue and all around changes that are going on isn’t easy. I have listed some suggestions below that I think can help you…and so you too can have one of the smartest (and healthiest) babies in the entire world!

So just what are Omega 3s?

Omega 3s are a type of polyunsaturated fatty acids. They are found in various foods, including fish, game, seeds, and plants. Polyunsaturated fatty acids are one of four types of fats you’re your body gets through your food. Though Omega 3s are called “fatty acids,” (I know “fatty” is definitely not a word that should ever be mentioned in the same sentence as pregnancy, but hear me out) they are actually very good for you and are a necessary component for both mental and physical health, especially for pregnant women.

Omega 3 During Pregnancy

In the past decade or so, the importance of Omega 3 during pregnancy has been acknowledged. It is now known that Omega 3 actually plays a large role in the development and growth of your baby when it is in your uterus. Omega 3 helps to: 

• build the brain
• form the retinas
• develop the nervous system 

Omega 3 is also necessary for your own pregnancy health and well being (in other words your SANITY!). Omega 3 helps to:

• reduce your chances of developing preeclampsia
• reduce your risk for postpartum depression
• minimize the chance of preterm labor

Omega 3 Deficiency During Pregnancy

Having an Omega 3 deficiency while you are pregnant can prove very harmful to you and your baby. Your baby takes Omega 3 from the foods that you eat. Yes, these little guys are already requiring ALL of your attention whether you realize it or not! The nutrients cross the placenta, helping your baby to grow and develop. However, if your baby does not get enough Omega-3 from the food you eat, he will begin to take it from your own stores. Researchers believe that these stores may be located in the brain, which can result in a loss of up to 3% of your brain cells (hmmm…this explains why I am still not able to remember anything! AKA: MOMMY BRAIN)). Omega 3 deficiency during pregnancy is linked with: 

• Mommy Brain, the condition where moms are in mid-sentence and completely lose their train of thought or are walking in the park and forget how to get home (or this could have just been my experience- and I did take the Omegas!).
• increased rates of postpartum depression
• increased chances of having a low birth weight baby
• increased chances of preterm labor or cesarean
  

Good Omega 3 Sources

Trust me- during my pregnancy the last thing I wanted to eat was a Sardine- okay? So please do not hold the list below against me. But you never know, I did put together some pretty crazy concoctions(can you say “peanut butter and Jelly with Dill Pickles”? My son now loves these!). My hubby wouldn’t have been surprised to come home and see me eating a can of sardines topped with whip cream….uggh- the thought of that makes me nauseous! Sorry to those of you with morning sickness…that wasn’t nice! Really though- Omega 3 is best found in fish and fish oil products. High levels of Omega 3 are found in:

•  oily fish, like mackerel, herring, sardines, anchovies, salmon, and pilchards (what are those? Pilchards? Sounds like a weed)
• Omega 3 fish oil supplements- this was my choice during pregnancy
• fresh or frozen tuna (my doc recommended chunk light over albacore tuna) 

However, it is important to keep in mind that fish can be contaminated with mercury and PCB’s, so make sure that you choose safe types of fish.

I do have good news about this Omega 3 diet. Here it is: Omega 3 can also be found in non-aquatic sources as well. Good choices include: 

• fortified foods, like eggs, bread, and juice (why is that during your first trimester all you want to eat is bread and pasta? I could have eaten an entire loaf of bread in one sitting and topped it of with a good ole bowl of Kraft mac & cheese for dessert)
• dark green vegetables
• canola, sunflower, and flaxseed oils (Trader Joes has a great Flax Seed Peanut Butter and an amazing Sunflower Seed Butter for those who have peanut allergies)
• walnuts

Omega-3 supplements are available at most stores but check to make sure that your supplements are not made from fish livers. The liver can contain high amounts of retinal Vitamin A, which has been linked to birth defects. Omega-3 supplements not derived from fish livers but rather from the body of the fish are less likely to contain this type of vitamin A. If you would prefer to err on the side of caution, you can always look for supplements that are made specifically for pregnant women.

I know that I have mentioned before how I had suffered from terrible nausea in my first trimester (could it have been the loaf of bread or the mac & cheese? naaahhh) I hated taking my prenatal vitamins much less the fish oil supplements. I would burp fish all day…disgusting! So I figured out a plan to help alleviate the struggle I had with taking my vitamins and supplements. I will share my secret with you….

• I decided that I needed to purchase a prenatal in capsule form and not in the camouflage looking horse pill. This changed my life- no joke! I could swallow my prenatal without the “aftertaste” that followed for close to 3.5 hrs (I know such a “drama queen” but it really didn’t leave for a very long time- you all know what I mean
• Next, I had to get rid of my “fishy burps” and I was sure that I was not only green in the face for most of the day, but suffered from a good bout of halitosis- I knew I had to have fish breath! So, I decided to take all of my pills at night before I went to bed ( I am sure my hubby appreciated my fishy breath). This also was life changing. I will warn you to be careful not to drink too much water with your vitamins…..need I say more?

While researching some prenatals to recommend to you all I came across a company that offers Chewable Prenatals that are actually made with fish oil…believe it or not - they are good! I was really curious about them and ordered a sample…and they were quite delicious! A blend of Orange and Ginger, no fish taste at all. The texture was soft and chewy. The company is called Bloom’en Nutrition. I will list the link below.

http://www.bloomennutrition.com/ProductDetail.asp?ID=1

So there it is ladies. Now your know why I titled this O-Me-Ga(sh)…because Oh My Gosh- this is a whole lot of info for you!!!

As always Enjoy being a Spoiled Mama!

 *All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: Add new tag, brain development, healthy pregnancy, nausea, omega 3, organic pregnancy, pregnacy, sleeping

Bringing Sexy Back!!!

At some point, you might have wondered how pregnancy will affect your sex life. Will you ever have uninhibited sex again? Will you have as much sex during pregnancy as you did before? If you haven’t thought about it I am sure your husband has!!!

Whether you’re completely uninterested in sex now that you’re pregnant, or you’re feeling sexier than ever (you go girl!!!), most women find that pregnancy changes their sex lives in ways they never expected.

The great part about sex during pregnancy is that this is probably the first time you have been able to make love without worrying about getting pregnant! Whoo-hoo!!!

The majority of couples experience ups and downs in sexual desire during the nine months leading up to a baby’s birth. Here are common issues that many couples have experienced:

Pregnancy Changes and Sexuality

• First Trimester

For many women, the first three months of pregnancy can bring fatigue and nausea. If these symptoms are present, you certainly aren’t gonna feel like gettin’ your groove on. A recent study shows that 54 percent of pregnant women experience diminished desire during the first trimester. Don’t worry. Your interest is likely to pick up again in just a few weeks.

• Second Trimester

This is the “Golden Time” of pregnancy, particularly when it comes to sex. The fatigue and nausea have lifted, and you may be feeling sexy again as you begin to “show.” At this stage pregnancy brings an increased blood supply to the pelvic area. Your breasts increase in size during pregnancy, enlarging even more with sexual arousal. Be aware that dads may feel inhibited as they come to terms with the fact that you are carrying a real, live baby. They may be concerned about hurting the baby (I am sure Dad thinks he might poke an eye out or something) or about him “overhearing” sexual activity. If you do develop serious concerns please talk to your doctor or midwife about any concerns you have, and try to enjoy this period.

• Third Trimester

Toward the end of the final trimester, many couples experience a drop in sexual activity. The sheer girth of a pregnant woman’s belly may make lovemaking difficult — except in a few “creative” positions. Even so, many couples continue to enjoy relations right up until the end. Can sex late in pregnancy cause preterm labor? A recent study by the American College of Obstetricians and Gynecologists shows that intercourse after 29 weeks does not increase a woman’s risk for preterm labor (assuming that the pregnancy is a normal one).

The Big O

Orgasms can be much different during pregnancy. Some woman will finally become orgasmic during pregnancy due to the increased fluids in the area making you much more sensitive. Other women will become multi-orgasmic for the first time.

In general, orgasms are very good for you and baby! When you have an orgasm the baby is unaware of what you are doing, but does experience the euphoric hormone rush that you will experience. There will also be minor rhythmical contractions of the uterus, as there have always been, but now that the uterus is bigger you can feel them much more. This is not preterm labor, unless you have this cramping sensation or contractions for more than one hour.

Maintaining Intimacy and Open Communication

Mutual understanding and open communication will help you and your partner survive these nine months. In the meantime, you may need to get creative. Try different positions or experiment with massaging and touching one another in new ways. Most importantly, start to stress quality over quantity when it comes to sex. This advice will carry over into the exhilarating but busy child-rearing years.

Source: American College of Obstetricians and Gynecologists

*All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Tags: body image, first trimester, healthy pregnancy, pregnancy, second trimester, sex, third trimester

Are you loving  your new mama body or are you wondering what have you gotton yourself into? New moms, especially those with first time pregnancies face multiple challenges including emotional and physical changes that can impact your self esteem and body image. How you perceive your body image during pregnancy is just as important as the way you perceive your role as mother, wife, partner and person.

Unfortunately society has become so obsessed with body image, particularly that of thin and underweight images of beauty that many pregnant women develop unhealthy body images during pregnancy. The world would benefit significantly from more images in the media of the glory and beauty that surrounds and encompasses pregnant women and the what you are creating within you.

Learning To Love Your Pregnant Body

The good news is you can learn to love and appreciate the changes in your New Mama Body. Body image during pregnancy is merely a matter of perception. The key is adopting the right perception throughout your pregnancy.

Pregnant women are among the most beautiful women on earth… Of course you knew that already! In ancient societies man viewed pregnant women as the ultimate sign of fertility. A pregnant woman represented all that is wonderful and bountiful about life. Why then do so many pregnant women today have so much disdain for their body image during pregnancy?

In my case, I LOVED being pregnant. I was constantly amazed at how my body changed daily… I mean EVERYTHING changes!!! Yes, I was concerned if my body would ever go back to at least 50% of it pre-preggo size (I went from a size 2 pre-pregnancy and after delivery I was a size 14!). Fortunately for me it did, it took 6-7 months and hours in the gym to lose the inches…. thank goodness for my supportive hubby! Through it all, no matter how “big” I became or felt, I made sure that I did maintain a healthy body image for not only myself but for my husband and baby too!! In today’s weight obsessed society it is often easy for women to fall into the trap of feeling negative about their body image during pregnancy. Self esteem and respect during pregnancy however are as much the result of a woman’s feelings toward herself as they are the way her body looks. 

 Developing a positive body image during your pregnancy

• Pregnancy weight gain is a normal and natural process. Your weight gain is as much the result of your increasing metabolism and caloric needs as it is your expanding uterus. As you put on weight you help shield your baby from disease and provide a warm and nurturing home for them to survive.
• Most women’s breasts grow and expand in addition to their bellies. Enjoy this newfound fertility symptom and revel in your womanly curves.
• You Glow Girl!!! Most women give off a unique glow during pregnancy. This is the one time in life people will remark on your beauty regardless of how much effort you put into your appearance.
• Remember that you are carrying the miracle of life within you. No matter how much weight you gain, whether you have acne or not and regardless of the  marks pregnancy can bring, your body is changing in a remarkable way because you are helping nurture and welcome a bundle of joy into the world.
• No matter what you think of your body, your baby absolutely adores you. Your baby is nestled deep inside your warm & comfy womb. Nothing could make a person happier than that close, intense feeling.
  Your body is changing to provide your baby the support he or she needs to grow into a healthy newborn.
• Exercise during pregnancy can help improve your body image and help you feel better about your changing shape.** please be sure to consult a physician before starting any exercise program
• During your pregnancy you should take some time to pamper yourself and your growing body. You can invest in a pedicure or take time out for a relaxing massage. You should also indulge yourself in one or two outfits you really love that make you feel spectacular. Show off your curves while you can. You’d be surprised in the grand scheme of things how quickly pregnancy passes. …even though it can feel like forever. Before you know it you’ll be longing for the days when your body was full with life and love!

Go ahead Mama and Love your beautiful body- not matter what changes unfold you are creating LIFE!!!

Tags: body image, health, pregnancy