Prenatal Exercise: Do's and Don'ts

Get out there and shake that pregnant ass!! You heard me, you're a beautiful life creating goddess, now shake it! Exercise is such an important part of staying healthy during your pregnancy. It will boost your energy, help you sleep better, reduce discomfort, improve your self image and reduce stress and uplift your spirits. If that's not already a win-win situation add these two zingers to the mix and you won't be able to say no! First, exercise during pregnancy will prepare you for child birth. Child birth is hard, some equate it to running a marathon. The better shape your in during your pregnancy, the "easier" childbirth will be. The American Academy of Orthopedic Surgeons in a recent news release stated "Women who are expecting can benefit greatly from exercise especially yoga." Training for childbirth through yoga may ease labor and even shorten the time it takes to deliver your baby. Secondly, exercise during your pregnancy will help you get that pre-pregnancy body back after birth....the same one that got you knocked up to begin with! Though yoga and other exercise you will maintain your strength and muscle tone throughout pregnancy allowing you body to bounce back easier after you give birth. This alone may be motivation enough for most women to start a pregnancy exercise regimen. Whether you're new to yoga or other exercise or you're a fit pro, here are some tips for prenatal exercise: DO: Snack first. About 30 minutes to an hour before you start your exercise, eat high-energy foods such as a fruit smoothie, cereal, banana, or bran muffin. Warm up and cool down. Take about 10 minutes to warm up before you exercise and another 10 minutes to cool down afterward. Wear an athletic bra that will provide good support for your changing body, to avoid any additional pain and tenderness. Wear breathable clothing that will keep you and your baby from getting too hot. Try pairing cotton shorts with an oversize T-shirt. Also make sure to wear supportive, comfortable shoes. Match the exercise to your body. Exercise is good for you, as long as you take into account the current condition of your body. Stop if you feel tired, dizzy, or nauseous. Listen to your body. If it wants to quit, then quit. Drink plenty of water. Drink two glasses of water about an hour before you exercise, then a glass halfway through your workout, and another glass when you're finished. Get your doctor's permission. DON'T: Exercise if you become short of breath. You should be able to carry on a conversation throughout your workout. If you're unable to speak because you're gasping for air, then you're working too hard. Exercise in extreme heat or humidity. Even a good sweat may not be able to cool your body sufficiently. If you elevate the temperature inside you, it could endanger baby. Use a hot tub or sauna. The high temperatures can raise your core temperature, which puts your baby at risk. Exercise while lying on your back after your third month. Your uterus and baby can press down on major blood vessels, dangerously lowering your blood pressure. Interested in prenatal yoga? Stay tuned in to 3 Healthy Chicks Keeping it Fresh for more on the benefits of prenatal yoga and incorporating prenatal yoga into your daily routine. Or join me on Tuesday mornings at10:30am The Yoga and Healing Center in Scotch Plains for Wise Mamas Prenatal Yoga! Keep it Fresh! ~ Terra

Folic Acid and Prenatal Health

A new Study by University of Adelaide's Robinson Institute in Australia found that synthetic and non-natural folic acid supplements taken by mid-to-late-term pregnant mothers may lead to a much higher risk of asthma in the child. LINK Researchers are urging pregnant mothers to continue supplementing with folic acid, however during late stages of pregnancy mothers should switch to natural sources of folate. Folate levels in preconception and prenatal women influence the child's nervous system development. Low levels of folate can lead to attention-deficit/hyperactivity disorder in children aged 7 to 9.

Folic acid (folate) is a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide properly. Vitamin B is most often found in dark leafy green vegetables. Despite folic acid's wide occurrence in food (it's name comes from the Latin word folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world. Foods with high levels of folate include:

Spinach: spinach offers 25% of the daily value of folate per ½ cup cooked serving. A serving of raw spinach still gives you 15% of the daily value of folate. Try adding fresh spinach leaves to your salad or your favorite fruit smoothie. Add cooked spinach to your lasagna, stir fry meals and soups.

Black-eyed Peas: A half cup serving of black-eyed peas contains 25% of your daily value of folate. Toss them on top of your salad, into stir-fry meals, taco fillings, or as a stand-alone side dish.

White Beans: White beans pack 20% of your daily value into a 1/2 cup serving. They are great added to soups and chilis, or tossed with vinaigrette and spinach for a white bean salad.

Asparagus: Just 4 asparagus spears give you 20% of you daily folate value. Rub them with garlic and put them on the grill or chop them into smaller pieces and toss them with your favorite pasta dish.

Broccoli: A 1/2 cup of frozen, fresh or steamed broccoli offers 15% of your daily folate value! Roast it with garlic as a side dish, toss fresh florettes into your salad or your favorite pasta dish.

Brussel Sprouts: A cup of Brussels sprouts supplies 93.6 mg of folic acid and they're probably my favorite vegetable! These lovely minature looking cabbage heads are delicious sauteed with olive oil and garlic. Simply cut them in half sautee and then top with a sprinkling of parmesan cheese.

As with everything health related, natural is what matters. Whole, natural, unprocessed, food free from additives, preservatives and packaging will trump any synthetic, processed supplement.

Keep it Fresh!
3HC