"A tiny package..."

...that requires lots of love.

Planning an Exercise Program During Pregnancy

Posted by on Apr 27, 2015 in Fit Pregnancy | 0 comments

Participating in low- to moderate-intensity exercise during pregnancy can offer physical and psychological benefits to a mother and baby. Benefits for the mother can include an easier labor with less complications, as well as an improved mental state and more positive attitude. Mothers that exercise tend to give birth to leaner and more neurologically mature infants when compared to infants born to women that do not partake in regular physical activity during their pregnancy. It’s important that a pregnant woman that is exercising is also eating a healthy and adequate diet. Consult your diet and exercise plan with your doctor before making it a part of your regular routine, just to be safe! Exercising at a low- to moderate-intensity for approximately 30 minutes each day, or most days of the week, is a great way to stay healthy, avoid a higher-than-average weight gain, and a way to positively impact the health of your baby.

When developing an exercise program remember TO DO the following things:

-Drink plenty of water

-Keep heart rate below 140 beats per minute (ask your health care professional where you can obtain a heart rate monitor)

-“Cool down” after exercise sessions so your heart rate can return to normal at a safe rate

When developing an exercise program AVOID the following things:

-Exercising in hot, humid weather

-Becoming overly tired

-Activities that may cause falls due to a rapid change in body position

-Strenuous/endurance activities because these activities may cause lower-than-average birth weights

-Exercising if discomfort occurs

-Deep flexing (for example, deep knee bends), joint extensions (for example, leg stretches), and jumping.

-Exercises that are done while laying down on your back after about the fourth month because these types of exercises can decrease blood flow to the fetus

Stay fit and feel better with exercise during your pregnancy. Share your exercise programs with us! What works? What’s fun? How do/did you feel?

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Yoga for Pregnancy

Posted by on Apr 21, 2015 in Fit Pregnancy, General | 0 comments

Pregnant woman exercising, isolated on whiteYoga is a great way to tone the body and relax. It’s beneficial for people of all ages and can be physically and emotionally positive for any mom-to-be. If you are currently taking yoga classes and are pregnant, be sure to inform your yoga instructor. Depending on how far along you are, they will need to instruct you on the modifications necessary for each pose. There are also specific classes out there for pregnant women that will be easier and less strenuous on the body.

Benefits of yoga during pregnancy can include longer and more restful sleep and decreased stress and anxiety. Yoga promotes increased movement which can improve flexibility, strength, and endurance of muscles, as well as a decrease in lower back pain and even headaches.

I took a friend to my yoga class while she was at the end of her first trimester. It was her first time practicing yoga and she was a bit hesitant. The instructor was easily able to make modifications for her throughout the class. My friend said it was a great way to get exercise without worrying about over-doing it or getting too tired, plus she didn’t get over-heated and got to wear cute and comfy clothes.

Yoga is a great way to get exercise, meet other moms-to-be, and relax.

Practice yoga for a healthier pregnancy. Share your yoga experiences with us!

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Fun & Healthy Easter Snack

Posted by on Apr 12, 2015 in Fit Pregnancy, Foodie Fun & Recipes, Holidays | 0 comments

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This past Easter, I encountered a new twist on an old favorite. I was dying Easter eggs with my niece and talking to my sister about the future of our colorful creations. My sister asked me if I had ever tried deviled eggs made with avocado instead of mayo. I had not and was excited for the new experience! But, I had to wait until Easter day. So, the big day rolled around and I was finally able to try the new treat. They were so yummy! The kids named the deviled eggs “Shrek eggs.” If your kids are hesitant to try these unusual looking snacks, “Shrek eggs” sure does make them sound more fun and appealing. Not only does avocado add something new to a classic, but it has zero cholesterol, contains vitamins A, C, and B-6, as well as iron and magnesium, and is significantly higher in potassium and protein when compared to mayo. I highly recommend substituting avocado for mayo next Easter. Or, why not try it now? Let us know what you think! Avocado deviled eggs are a healthier option for all ages.

Try this simple recipe:
12 boiled eggs
1 avocado
2 tbsp dijon mustard
1 tsp salt
1 tsp pepper
Garnish with paprika

Other mix-ins to try:
-Get some extra veggies and flavors by adding finely chopped tomatoes and onions and a splash of lime juice to make guacamole deviled eggs. Top with cilantro.
-To satisfy savory cravings, top with crispy bacon.
-Spice up your avocado deviled eggs by adding roasted red pepper flakes or Frank’s Red Hot Sauce.

Tell us your favorite and share any ideas for future healthier Easter snacks!

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