DO
-Drink lots of water to keep hydrated, and wear loose, comfortable clothing.
– Walk, swim, and bike at a low- to moderate-intensity level for 30-minute sessions.
– Skip back exercises, but remember that abdominal and back exercises are important. They help with postural changes and stability and keep your body strong after the baby’s born, when you’ll have a lot of lifting to do. Since doing crunches on your back is not safe, switch to standing pelvic tilts or lying on your side or on your hands and knees. Consider a prenatal yoga or pilates class to help you with this.
– Stop immediately if you feel: dizziness, faintness, headaches, shortness of breath, uterine contractions, vaginal bleeding or fluid leaking, heart palpitations.
DON’T
– Use heavy weights and bouncing or jerking movements — especially during the third trimester. Hormones during the third trimester make your body more malleable and weight lifting at this time can put too much stress on tendons, ligaments, and bones making you more susceptible to injury.
– Do any exercises that require you to lie on your back, to avoid placing any undue stress on your spine, from about halfway through your pregnancy.
– Allow your body temperature to go above 100 degrees Fahrenheit. Be sure to workout in air conditioned environments and keep yourself cool while training at all times. Generally, you should keep your heart rate under 140 beats per minute.
– Play contact sports like basketball and any sport where you may be prone to lose your balance. Remember that your centre of gravity is off while pregnant and we don’t want you taking a tumble.
– Twist or compress your abdomen, torso or spine. So, no overhead presses or weighted squats. No crunches. No twisting yoga poses.
– Exercise more than three to five days a week. Your body needs rest, so be sure not to overdue it.
WHITE POTATOES VS SWEET POTATOES
3 g FIBER 4 g
3 g PROTEIN 2 g
0 g FAT 0 g
130 CALORIES 90
29 g CARBS 24 g
2 g SUGAR 7 g
Sweet potato fries may have more vitamin A than regular fries. “Natural cut” french fries may have more fibre. But their high fat content wipes out any nutritional gains, so treat them as a “healthier” indulgence. We’re not talking yams here. Yams are cousins of the sweet potato, from a different plant family. Sweet potatoes have far more nutrients. Both sweet potatoes and yams come in a variety of colours, so look for the sweet potato label at the grocery store. Go for colourful spuds. Try eating red or purple potatoes with the skins. They cost more but provide an extra burst of nutrients. Red and purple veggies typically contain more antioxidants. Nothing beats fibre when it comes to digestive health. Fibre helps prevent colorectal cancer, keeps you regular and leaves you feeling full between meals. Potatoes are a fabulous source of fibre and nutrients — especially if you eat the skin. Baked in the skin without butter or margarine, Fibre is found in both the skin and the guts of the potato. Insoluble fibre in the skin provides roughage. Soluble fibre in the guts slows digestion and helps manage weight.
First things first: Start by upping the nutritional ante by choosing a base for your salad that provides important nutrients like folic acid and lutein. Give up the iceberg lettuce for mesclun greens, baby spinach, or a spring mix that includes a variety of dark green lettuces. For less than 20 calories per two cups you can have a tasty, nutrient-rich base. Take advantage of fresh vegetables and load them on top of your greens — at 25 calories or less per 1/2-cup serving you can’t go wrong. Choose a variety of colours to get the most health benefits — red bell peppers, broccoli, carrots, sugar snap peas, cucumbers, and red onions are all great choices. Be sure to stick with raw or lightly steamed vegetables and steer clear of ones that are fried or swimming in oily marinades. Your salad becomes a meal when you add the protein! If you’re opting for animal protein, select one lean source (or two if you’re extra-hungry), such as four egg whites or three ounces of skinless chicken or turkey breast, water-packed chunk light tuna, wild salmon, or lean sirloin steak. If you’re vegetarian or just want to mix it up, choose half a cup of cubed tofu or three-quarters of a cup of chickpeas, kidney beans, or other legumes. Stay away from caloric or processed meats like bacon and salami, and definitely skip anything fried or drenched in heavy sauce. Choose one extra. Extras are those items that typically add another dimension and flavour to your combo of greens, vegetables, and lean protein. While some of these extras are packed with nutrients, they’re also packed with calories, so they should be added sparingly. Luckily, a little of these goodies goes a long way, so you won’t need more than one of the following (each of which is between 40 and 70 calories): 2 tablespoons cheddar, Parmesan, goat, Swiss, or feta cheese; 1 tablespoon chopped walnuts, pecans or sliced almonds; 1 tablespoon sunflower or pumpkin seeds; 1 ounce avocado; 10 small olives (canned/jarred in water); 1/4 cup croutons; 2 tablespoons dried cranberries or raisins. Whenever possible, choose light, low-calorie, or low-fat options. You can also make your own light vinaigrette using one part oil and three parts vinegar with some mustard, lemon, 100 percent fruit jam, or spices for added flavour.
“Winners Never Quit And Quitters Never Win.” Fact.
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Do
– Always consult with your doctor or midwife before starting any postnatal exercise program.
– Brisk walking.
– Swimming.
– Aqua aerobics.
– Yoga.
– Pilates.
– Low impact aerobic workouts.
– Light weight training.
– Cycling.
– Be guided by your doctor or midwife.
– Wear an appropriate bra that offers good support. Don’t rely on your pre-pregnancy sports bra because your back and cup size are likely to have changed. Get measured for a new one.
– Seek the support of your partner.
– Tummy and pelvic floor exercises (these can be done while you’re doing other tasks, either sitting or standing).
Don’t
– Don’t be too hard on yourself if your exercise plans go awry – you’ll get more time to yourself as your baby settles into a predictable routine.
– Be too hard on yourself if your exercise plans go awry.
– Exercise if it hurts or if you experience pain in any other unexplained symptoms; stop the exercise and consult your doctor if necessary.