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]]>Pregnancy Nutrition:
Pregnancy Nutrition: The Importance of Protein By Andrea Short.
The pregnancy nutrition is vital for the health and wellness of you and your developing baby. In this article, Andrea Short, a Maternity Nutrition and Wellness Specialist discusses the importance of including protein in your pregnancy diet.
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A developing baby depends 100% on the mother’s nutritional intake, so it’s important to eat a diet that is nourishing to you and your baby. One nutrient that is very important to increase during pregnancy is protein, as this is vital to ensure a healthy outcome.
During pregnancy, your whole body is changing; your uterus, breasts, the placenta, and fetus. Your baby changes and develops by leaps and bounds on a weekly basis, which requires a jump in the amount of protein you need.
This protein helps grow the new tissues and organs, assists in forming the hair, nails, and bones, helps with milk production and encourages healthy blood production, which increases by 50-60% during pregnancy. The second and third trimesters are when you and your baby are growing the fastest, and consequently, the demands for protein peaks.
What is protein?
Protein is a macronutrient that is made up of amino acids, which are the fundamental building blocks of your cells as well as your baby’s. Not only do you need extra protein to accommodate these growing tissues, but also to avoid consequences of lack of protein such as weakness, fatigue, gestational diabetes, and pre-eclampsia; and consequences for your baby including poor muscle and joint development, muscle or bone deformities, miscarriage, brain damage, and a high risk of birth defects.
It’s common for women to develop gestational diabetes during pregnancy, but eating a diet rich in protein can help lower your risk significantly. Swings in your blood sugar will cause symptoms such as fatigue, dizziness, weakness, nausea, fainting, and hunger pains. While pregnancy already produces these symptoms, they escalate when your blood sugar is not stable. Increasing your protein can keep your blood sugar from spiking and dipping, which is dangerous for you and your baby.
It has been suggested that a diet rich in protein can help reduce the risk of pre-eclampsia, which is a dangerous condition that causes high blood pressure, edema, migraines, shortness of breath, and abdominal pain, among other symptoms.
RELATED: WHAT TO EAT WHILE PREGNANT
Many women experience nausea, or morning sickness, during their pregnancy. Women can experience this anytime of the day and during any trimester. Due to nausea, many women don’t, or can’t consume the recommended amount of calories each day. Because of this, I recommend a high-quality protein shake if this is something you can keep down. This is a great way to take in a good amount of calories and protein, and can optionally add in other ingredients such as healthy fats, omega 3’s, fruits, and vegetables. Boosting your protein this way can help ensure you are meeting the daily requirements for you and your growing baby.
The majority of women need a minimum of 75 grams of protein per day when pregnant. Depending on the individual’s weight and physical activity levels. Needs can be as high as 100 grams per day or more. Great sources of protein include meat, poultry, fish, beans, eggs, milk, nuts, and tofu. Keeping a high-quality protein powder on hand can help fill in the gaps where your diet is lacking.
In conclusion, protein is an essential macronutrient that plays a key role in pregnancy. Not only to assist in developing you and your baby. But also to help avoid unwanted symptoms that can further complicate your pregnancy.
About the Author:
Andrea Short is a Maternity Nutrition & Wellness Specialist and Pre & Postnatal Fitness Specialist. She works with women during all stages of pregnancy and beyond to help them have a healthy pregnancy and baby. Working with postpartum women to strengthen, heal, and build confidence is a huge component of her work. She focuses not only on nutrition and fitness but the overall health and wellbeing of each individual. She is the go-to support system for moms like you for nutrition. Also, fitness, and feeling your best so you can be the best mom for your little ones! Join her private Facebook group here; Like her Facebook page here; Follow her on Instagram here; Contact her here: www.andreashortwellness.com
Join us at the PB Moms Exclusive Circle. Where we invite healthcare experts to prepare us for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.
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]]>Why Is My Tummy Bulging? Everything You Need To Know About Diastasis Recti!
Diastasis recti, also known as DRAM or abdominal separation, is a common occurrence during pregnancy and in the post-natal recovery period.
What is Diastasis Recti?
Diastasis recti happen when the midline of the abdominals starts to stretch, causing a separation where your abdominal muscles should meet. The increasing weight during pregnancy combined with hormonal changes and altered posture can increase the load on the abdominal wall and result in stretching of the linea alba.
The linea alba is the connective tissue that connects the rectus abdominus muscles (the 6 pack) into the midline of the tummy and once stretched can cause a bulging/doming appearance of the tummy.
Having diastasis recti can disrupt the transfer of pressure through the abdominal canister and result in issues such as low back pain, hernia, incontinence, or prolapse.
Abdominal separations wider than 2 fingers are considered abnormal.
However it is not just the width of the linea alba that we are concerned about, the depth of the separation is important as well as how the core muscles are functioning under load.
Some women are aware of this separation during their pregnancy, however, most don’t realize it until after birth.
How will I know if I have abdominal separation?
- Generally, belly bulge or doming appearance of the tummy
- Low back or pelvic pain
- Pelvic floor weakness ie. incontinence
- The feeling of “core” weakness
What can I do to fix it?
- Strengthen your pelvic floor and deep abdominals (transverses abdominus)
- Wear compression garments over the abdomen. Tubigrip bandages or maternity compression garments should be available at most physiotherapy practices
- Practice good posture. You should be upright and tall, with a small curve in your lower back. Your ribs should sit on top of your pelvis. Make sure you don’t have an excessive sway in the lower back and try not to push your hips forward.
What should I avoid?
- Sit up type motions ie. when getting out of bed. Try rolling to the side and then pushing up as a safer alternative.
- Constipation and straining on the toilet
- Heavy lifting
- Crunches or planks
If you think you might have abdominal separation, book in to see your local women’s health physiotherapist for a thorough assessment and management to ensure you prevent worsening during pregnancy and make a full recovery after birth.
xo Physio Laura
Author: My name is Laura Callea, aka Physio Laura. I am a women’s health physiotherapist who is passionate about working with pregnant and postpartum women to help them stay strong and healthy throughout the motherhood journey.
Facebook: facebook.com/physiolaura Instagram: @physiolaura Website: www.physiolaura.com
Join us over at the PB Moms Exclusive Circle, where we invite healthcare experts to prepare us for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.
Follow PregnancyBeyond on Instagram, Facebook, and Twitter.
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]]>Safe Pregnancy Exercises:
5 Safe Pregnancy Exercises And Its Amazing Benefits, By Andrea Short.
Staying active and fit during pregnancy is important. In this Article, Andrea Short, a Maternity Nutrition and Wellness Specialist provides tips on some great and safe pregnancy workouts and it’s tremendous benefits for you and your developing baby.
It was once believed that exercise during pregnancy caused the incidence of infertility, ectopic pregnancy, congenital abnormalities, spontaneous abortion, premature birth, reduced intrauterine growth, or late placenta complications. Recent studies have shown this to be untrue. In fact, pregnancy outcomes are more favorable in women who exercise. You and your baby experience an array of benefits from physical activity.
The following are just a few of the benefits of exercising while pregnant:
- Maintenance of muscles and bones. This will make it easier to carry the additional weight.
- Improved Circulation. This is important because your blood volume increases by 50-60% during pregnancy, and your heart has to work extra hard to pump all that blood.
- Assists in maintaining a healthy pregnancy weight gain and fat deposition.
- More energy. This is important because pregnancy is exhausting. It may seem counterintuitive to exercise if you’re tired, but you will find your energy level actually increases.
- Decreased symptoms such as back pain, swelling, constipation, insomnia, nausea, and varicose veins.
- Reduced risk of pre-eclampsia and gestational hypertension.
- Increases likelihood of a quicker postpartum recovery, and shorter, less complicated labor.
- It’s easier to resume your pre-pregnancy fitness levels.
- Lower incidence of postpartum depression.
- Stimulates healthy placenta growth.
- Prepares your body for the exertion of giving birth.
While it’s always best to consult your doctor or midwife before you continue or start an exercise program, most women (without pregnancy complications) can continue their workout routine. The American Congress of Obstetricians and Gynaecologists recommends 30 minutes or more of moderate exercise on most days of the week as long as you are feeling good and your pregnancy is progressing normally.
5 Safe Pregnancy Exercises
Walking
Walking and brisk walking are great exercises during any stage of pregnancy. It’s easier on the joints as it’s low impact. This is ideal for a lot of women because it does not require any special equipment except comfortable shoes, and it can be done indoors on a treadmill, or outdoors on a track or around your neighborhood. If you want to increase your intensity, simply walk at a faster pace, or find some hills to add an extra obstacle.
Swimming
Swimming is great throughout all stages of pregnancy, but a lot of women find it comforting especially during the third trimester. Because of water’s buoyancy, there is little to no stress on your joints, so it provides an adequate workout without adding too much extra stress on your body. Studies have found that water gymnastics significantly reduces the intensity of back/low back pain, most notably in the second half of the pregnancy.
Stationary Cycling
Stationary cycling provides a good cardio workout without the danger of falling off of a bicycle since pregnancy can cause your balance to be off because of changes in your center of gravity. Exercising on a stationary bicycle is a safer option while still working your heart and muscles.
Yoga
Yoga is an excellent way to keep your body in balance, work on stretching and flexibility, and focus on your breathing. This is a multifaceted approach that can help maintain better posture during pregnancy, as your body is making adjustments and compensating for the added weight. Working on breathing techniques will help work through the shortness of breath and contractions during labor. There are certain poses you want to avoid such as laying on your belly or back after the first trimester and poses that require you to be inverted. Twisting too much can put pressure on your abdomen. Also, avoid hot yoga as that can cause your body temperature to increase too much which can be dangerous for you and your baby.
Lifting
Weight lifting is a great way to maintain strength during pregnancy, but the workout should focus on maintaining fitness, not striving for big gains or increasing the amount of weight you lift. It’s best to increase repetitions and decrease weight as the workouts get harder or you feel more uncomfortable.
In conclusion, maternal fitness throughout pregnancy, with the proper guidelines, is essential to health. Also for the wellness of both the mother and baby. It provides an array of benefits that can decrease uncomfortable pregnancy symptoms. Make pregnancy a better experience, and provides positive outcomes for you and your baby.
ALSO SEE: BENEFITS OF DELAYED BLOOD CLAMPING
About the Author:
Andrea Short is a Maternity Nutrition & Wellness Specialist and Pre & Postnatal Fitness Specialist. She works with women during all stages of pregnancy and beyond to help them have a healthy pregnancy and baby. Working with postpartum women to strengthen, heal, and build confidence is a huge component of her work. She focuses not only on nutrition and fitness but the overall health and wellbeing of each individual. She is the go-to support system for moms like you. For nutrition, fitness, and feeling your best so you can be the best mom for your little ones! Join her private Facebook group here; Like her Facebook page here; Follow her on Instagram here; Contact her here: www.andreashortwellness.com
Join us over at the PB Moms Exclusive Circle. Where we invite healthcare experts to prepare us for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.
Follow PregnancyBeyond on Instagram, Facebook, and Twitter.
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]]>Pelvic Floor
Pelvic floor? Kegels? I’m already confused… what exactly ARE THEY?
The pelvic floor muscles (also known as Kegels) are those that sit between the pubic bone and the tailbone. The muscles that sling around the passageways (urethra, vagina, and rectum) and help to keep us continent.
The pelvic floor is responsible for controlling the opening and closing of the passageways, so that we can control continence by deciding when we want to open our bladders and bowels.
They also help to support the pelvic organs and prevent prolapse.
To activate these muscles try the following cues:
- try to imagine stopping the flow of urine
- try to imagine holding in wind
- try to imagine squeezing and holding a tampon in
When you are trying to activate them make sure you aren’t:
- holding your breath
- squeezing your butt cheeks/legs/tummy muscles
- straining or bearing down
When you’re doing a pelvic floor contraction, it should be a secret! No-one should be able to see that you’re doing it. So no breath holding, butt squeezing or face grimacing!
RECOMMENDED : IMPORTANT THINGS TO KNOW WHEN YOU ARE PREGNANT
Where should I get started?
A good way to start is to squeeze and hold your pelvic floor for 5 seconds, relax for 5 seconds and then repeat for 5 sets.
You can also try “quick flicks” where you contract then relax your muscle 15 times as quickly as you can. Remember to relax completely in between each contraction!
Try these exercises 2-3 times per day in lying or sitting positions to start with.
How will I remember to do them?
Try to do them when you’re…
- stopped at the traffic lights
- finishing on the toilet
- in the shower
- talking on the phone
- lying in bed
The current statistics tell us that 1 in 3 women who have ever had a baby will wet themselves and 1 in 2 women who have ever had a baby will experience prolapse.
The evidence tells us that pelvic floor strengthening is a successful treatment to manage these conditions.
So let’s spread the word and get started today!
Tell your girlfriends, sisters, mothers all about it and start strengthening these muscles!
As an extra bonus, pelvic floor strength has been shown to reduce the time spent in second stage of labour, aid recovery in the post-natal period and improve sexual function.
If you ever needed an excuse to start your pelvic floor exercises then there it is!
xo Physio Laura
Author: My name is Laura Callea, aka Physio Laura. I am a women’s health physiotherapist who is passionate about working with pregnant and postpartum women to help them stay strong and healthy throughout the motherhood journey.
Facebook: facebook.com/physiolaura Instagram: @physiolaura Website: www.physiolaura.com
RECOMMENDED – Heartburn and Acid Reflux During Pregnancy
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]]>Bacon Wrapped Sweet Potatoes – Healthy Cooking
Bacon wrapped sweet potatoes served with fried eggs, cucumber, tomatoes, and radishes.
Ingredients:
1 medium size sweet potato, sliced into rounds and peeled
2 streaky bacon per 1 round sliced potato
Coconut oil
Ground black pepper
Dried oregano
Method:
Rub some coconut oil on both sides of the sweet potatoes, sprinkle with black pepper and oregano and bake in the oven for 15 minutes, depending on how thick your potato rounds are. You can test if it’s done by pricking with a fork. Once it is done but not overly done. Bring it out of the oven and wrap 2 streaky bacon round it, making sure the end of the bacon is facing down on the baking tray.
Preheat the grill and grill the bacon wrapped potatoes till crispy. Keep an eye on it so they don’t get burnt. Serve as sides for breakfast, brunch or lunch.
Enjoy!
Read: High Heart Rate Pregnancy – Know The Risks
Author: Popularly known as Phi’s Bites. I am self taught and passionate about food.
Instagram: @phisayoade_phisbites
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]]>Pregnancy Diet
Pregnancy Diet: Eat Well, Eat With Purpose For Total Wellness.
For some people, eating healthy or dieting has become a ‘cliché’.
Most women struggle with eating the right types of food during pregnancy. There is this myth that whilst pregnant, one can indulge and eat whatever is desired. This isn’t right…
As a mum of four, (5 years, 4 years and 9month old twin boys), during my last pregnancy with my twin boys, eating well and with purpose was so important to me. During the process, it is most essential to get all the nutrients you and your developing baby need. If you haven’t been eating as well as you should, it is important to start having nutritious and well balanced meals. Your body works more efficiently when you are pregnant and uses up the energy you get from the right foods you eat. So for the first six months of being pregnant, you really do not require any extra calories, however, it is advisable to speak to your midwife to know the best way to gain weight gradually.
The best rule to remember is to eat when you are hungry but ensure to eat the right meals. Eat a good balance of foods everyday and you will gain weight steadily as your baby grows. Have variety of delicious snacks and meals that are just right for you at each stage of your pregnancy.
In your first trimester, eat iron-rich foods which will help your blood to move oxygen around your body. Meals high in folate/Vitamin B6 is very essential at this level and great for developing your baby’s nervous system. It is also believed that such meals help to ease nausea.
RECOMMENDED: Solly Baby Wraps – Product Spotlight
During your second trimester, have meals that are rich in calcium and vitamin D. These nutrient-dense meals will help your baby grow strong bones and will also contribute to the baby’s continued development. Also, Omega 3 fatty acid found in such meals is important for your baby’s brain development.
In the third trimester, you will need meals that will give you a much-needed boost in your energy level as you continue to push through to the finish line. Keep up with protein-rich foods all through your pregnancy journey to help with the baby’s development and if in doubt of what to eat or what not, then it is important that you consult your doctor.
The best rule is to find healthy alternatives to some of the foods you like to eat to ensure that you eat right, stay clean, and live a healthy lifestyle.
>>> QUICK AND SIMPLE HEALTHY MEALS
Author: Oge Akinola is the Founder and Senior Lifestyle Consultant at Bump n Chic. They cater to women during and after pregnancy, helping them towards leading a healthy Lifestyle through a 3 process strategy – Nutrition, Fitness, and Style to achieve total wellness spirit, soul, and body. They suggest the right healthy alternatives for your meals and promote well-balanced meals to aid baby’s growth and ensure that Mum is also in good health. Instagram: @BumpnChic Website: www.bumpnchic.com
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]]>Pregnancy Power Foods
10 Pregnancy Power Foods for good health during pregnancy.
Photo : Pixabay.com
During pregnancy, you are literally building a new life, and to support your body in achieving this, you will need a healthy choice of food that has all the nutrients you and your growing baby need.
We’ve compiled a list of 10 nutrient-rich power foods that you should begin to incorporate into your diet for optimum nutrition for you and your baby:
1. Yogurt
Yogurt, is made from dairy and has all of the nutritional benefits of milk and then some. Like milk, yogurt is high in calcium which will aid in the growth of new bones. Yogurt also contain probiotics which assist in keeping your digestion regular. If you’re trying to avoid gaining too much weight during pregnancy, you might want to purchase plain yogurt and sweeten to your taste with fruit or honey.
2. Dark Leafy Greens
Spinach, Kale, Swiss chard, and other leafy greens are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They are also a good source of calcium and fibre. Leafy vegetables will also aid your body in absorbing iron when it’s eaten with iron-rich foods, such as whole wheat pasta or brown rice.
3.Eggs
AN excellent protein source, and contains all the essential amino acids your body needs. They are also rich in Iron, selenium, zinc, Vitamins like A, D and some B complex which are required during pregnancy.
5.Lamb
Lamb is a rich source of B12 Vitamin that keeps the nervous system healthy, aids the formation of red blood cells and prevents anemia. Lamb is also very rich in iron that keeps up your hemoglobin level. The high amount of zinc contained in lamb helps developing the immune system of your fetus, ensures the overall growth along with cell division.
Photo: Pixababy.com
6. Berries
Blueberries, raspberries, and blackberries are packed with Vitamin C, Potassium, folate, and fiber. They are also a good source antioxidants. You may want to make sure to wash them thoroughly before eating them.
7. Sweet Potatoes
Sweet Potatoes are high Vitamins A and E. they are also a good source of potassium which plays a significant role in keeping up fluid and electrolyte balance in the body.
8. Avocados
Known to help fight morning sickness, avocados are a great, smell-free way to add good fats and tons of vitamins like vitamin E, vitamin K, vitamin C, vitamin B6 and B5, potassium, carotenoids, magnesium, folate, lutein, and dietary fiber into your pregnancy diet.
9.Legumes
Also Read: Anesthesia During Pregnancy – Is it Safe?
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]]>Healthy Cooking
Healthy Cooking: Brown Rice Fried Rice with Large Prawns.
Using brown rice over white rice gives you more fiber, more protein, and more healthy nutrients overall than white rice. Brown rice given its low glycemic rating helps to reduce insulin spikes in the body. The colors popping out of this bowl of food make it so attractive and appetizing to eat. The ingredients used to cover all food groups to make for a well-balanced bowl of food. This is an ideal lunch idea and takes a very little amount of time to be prepared.
Servings – 1 Prep: 5mins Cook Time: 15mins
Ingredients
1 cup Brown Rice
½ red onion – thinly sliced or chopped
1.5 cups frozen mixed vegetables (use as much as needed)
½ bell peppers – red, green, yellow (or use what is available)
1tsp curry goat powder ( I use the curry goat powder for extra flavor. Optional: Curry powder)
½ tsp suya spice (for extra flavor)
½ tsp ground pepper
2 cups of Large Cooked Prawns
1 magi cube or organic chicken stock
1tbp extra virgin olive oil
1 cup of water
Method
In a medium pot, bring water to boil and add brown rice. Cook rice for …….. when half-done, remove rice from fire and set aside.
In a separate pot, heat oil over medium heat and add sliced or chopped onions, suya mix, and curry powder. Sauté for 2-3mins while stirring frequently. Add remaining ingredients except for rice (I barely use salt with Maggi or chicken stock but if needed just add a little pinch).
Cover and cook until all ingredients are well mixed together (do not let vegetables get too soft). Gently stir in rice and allow to get well cooked for 6-10mins.
Note: Gradually add in additional water until rice is well cooked, alternatively, when rice is almost cooked, cover with a foil and reduce heat. Rice will cook with the steam from the foil.
Also Read: Best Ways to Avoid Gestational Diabetes Mellitus
Author: Oge Akinola is the Founder and Senior Lifestyle Consultant at Bump n Chic. They cater to women during and after pregnancy, helping them towards leading a healthy Lifestyle through a 3 process strategy – Nutrition, Fitness, and Style to achieve total wellness spirit, soul, and body. They suggest the right healthy alternatives for your meals and promote well-balanced meals to aid baby’s growth and ensure that Mum is also in good health. Instagram: @BumpnChic Website: www.bumpnchic.com
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]]>Breakfast Hash – Healthy Cooking
Breakfast Hash – This is a combination of sweet potatoes, white potatoes (king Edwards), beef sausages and apple topped with a fried egg.
Ingredient
1/2 of a large sweet potatoes, peeled and cubed
2 small white potatoes, peeled and cubed
1 apple, cubed
3 beef sausages, skin removed and cubed
Fresh parsley, chopped
Ghee or coconut oil
Salt and pepper to taste
Garlic powder
Method
Combine the 2 potatoes, apples, and sausages in a frying pan along with some ghee, keep stirring till softened or add a dash of water and cover to cook it. Taste and season with garlic powder, salt and pepper. Stir in the fresh parsley and serve immediately with a fried egg.
Enjoy!
Also Read: Baby Milk Formula – Global Recall Over Salmonella Fears
Author: Popularly known as Phi’s Bites. I am self-taught and passionate about food.
Instagram: @phisayoade_phisbites
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]]>The post Courgette Fritters – Healthy Cooking appeared first on PregnancyBeyond.
]]>Courgette Fritters
Courgette Fritters served with tomatoes, mushrooms, radishes, and a fried egg.
Ingredients
1 medium courgette, grated
1 egg
1/4 cup ground almonds
1 tbsp sesame seeds
1tsp chilli flakes.
1tsp salt
Method
Place the grated courgette in a sieve and add a pinch of salt mixing it though. Leave for 10mins before squeezing out any liquid. Place the courgette in a bowl and add the remaining ingredients. Heat some coconut oil in a non stick stick pan and scoop some courgette mixture into the pan and cook each sides for 5 minutes or until golden. Serve as you wish!
Recommended: The Safest Way To Sleep During Pregnancy
Author: Popularly known as Phi’s Bites. I am self-taught and passionate about food.
Instagram: @phisayoade_phisbites
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