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HOW TO STAY IN GREAT SHAPE WHEN PREGNANT

March 29, 2017

 

Pregnancy is the time when we have to stay at our healthiest. We are now not only responsible for our own health, wellness and weight, but for our baby’s too. In order to deliver the best of the best for our child: clean nutrients, enough water and oxygen, plenty of joy, happiness and glow, we have to make sure that the way we eat and live is balanced and healthy. Here are some useful tips on how to do that:

 

Don’t eat for two

An advice that every single pregnant woman has heard at least once is ‘Now you have to eat for two!’. This is a quite old-fashioned and even unhealthy misconception. While pregnant you have to eat the same amount of food as you used to pre-pregnancy (unless you have an unhealthy history with food and you used to starve yourself in order to stay skinny). You might need to eat more often, but smaller portions, and to have a few snacks (post-breakfast and afternoon for instance) during the day, and that is perfectly ok.

 

What is important, though, is to bring bigger variety in your diet. To make sure that your baby will be developing strong and healthy during those 9 months, your diet has to be rich, yet balanced, and you have to consume all types of foods and nutrients, as long as they are healthy and nutritious of course.

 

For instance, if you used to avoid meat, dairy or carbs before getting pregnant, now you have to bring them back to your daily menu. Remember that everything in moderation is healthy for you and your baby. This is what your diet should include:

  • Lean proteins (plant-based and animal): lean meat, quinoa, amaranth, eggs, fish.

  • Healthy non-refined carbs (starches): buckwheat, oats, fruit, sweet potatoes.

  • Natural, non-refined sugars: fruit (fresh and dried), maple syrup, honey.

  • Healthy fats: salmon (source of omega 3 fats), avocados, coconut butter, butter, olive oil.  

  • Dietary fibers: multigrain products, Brussels sprouts, beans.  

  • Dairy products: goat feta cheese, natural un-sweetened yogurt (forget about drinking milk; cows milk is never beneficial for your health, neither during, nor pre or post- pregnancy)

 

Move your body

One of the biggest and most common mistakes that pregnant women make is to restrain themselves from moving. There is nothing more baneful for a mom-to-be to spend her days laying at home and eating. In fact, the more you move the better. Moving helps you maintain healthy, balanced weight and keeps your muscles tones; it helps you deal with the cramps and the stiffness; it also prepares you for labor and eases the birth process.

 

Working out, practicing yoga, walking, swimming: it doesn’t really matter what type of prenatal way of moving your body you would choose, as long as you do it regularly.

 

A healthy schedule would be working out two-three times a week plus a few walks in between.

 

Drink plenty of water

When pregnant we have to make sure that we stay well hydrated. Water is your body’s natural way to detox and stay on track. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema and dizziness, overheating, constipation and swelling. Drinking enough water is especially important in the third trimester when dehydration can actually cause contractions that can trigger preterm labor.

 

Tips:

  • Drink not less than a liter and a half of pure water. On top of this you could add other sources of hydration such as smoothies, teas, etc.

  • Ensure your water is safe. The water that comes from public water systems and is considered generally safe to drink can be contaminated with high levels of chemicals that could harm your fetus. Always purify your water via filters or drink lightly mineralized water.

  • Always make sure that you drink enough water when exercising.

 

Take your probiotics

The researches show that women who regularly take probiotics during pregnancy have fewer problems with their weight, or with constipation, hemorrhoids and digestion.

 

Following 2 Health App’s daily Morning Routine during your pregnancy is essential in order to keep your body alkaline and balanced.  

 

Here is the routine:

  • 1 tsp. wheatgrass powder (a natural plant-based probiotic) dissolved into a glass of water

  • 2 Spirulina pills (a natural plant-based probiotic too)

  • 1 probiotic pill

 

Don’t restrict yourself

Restricting yourself will only lead to unhealthy relations with food. Make food your friend, not your enemy. Try to eat a balanced variety of healthy foods. Yet, if from time to time you aim to indulge in something ‘naughty’, do it and don’t obsess over it. Remember that this is not your usual way of eating and that your next meal will be healthy and balanced.

 

Drink your green smoothies

We can’t emphasize more on the importance of the regular consumption of green smoothing during pregnancy. Green smoothies are not only super delicious, but also healthy. As a clean, plant-based food, a source of minerals, vitamins, fiber, hydration, natural sugars and carbs, they are the perfect way to start your day. They will help you stay hydrated, energized and full, and will also bring some extra folic acid to your baby.

 

Download 2 Health App for some amazing green smoothie recipes!

 

Avoid junk food

Junk food is something that you shouldn’t be consuming neither during, nor pre or post pregnancy. The refined, processed carbohydrates, sugars and fats that junk food is rich in will not only ruin your health and will increase extra pregnancy weight and fluid gains, but will also cause mood and hormone swings.

 

What’s more, junk food has nothing nutritious or healthy to offer to your baby, so you are not only ruining your health by consuming them, but your baby’s health too. Remember that you and only you are responsible for the development of your baby and you have to make sure that through your nutrition you would lay a strong foundation for his/her future health. Food is not about you and your body any more; it’s about your baby.

 

Ensure you have enough rest

Our body adapts, improves and recovers while we are sleeping and resting. This is even more important through pregnancy. Throughout the pregnancy you will find that your body needs more and more rest. Those long afternoon naps are especially needed in the last trimester when our body is more challenged than ever.  Also, get to bed early and sleep for a minimum of 8 hours. If you are having problems sleeping work on the problem with breathing technics, yoga or meditation.

 

Don’t obsess over your weight

You are going to put on weight during your pregnancy no matter what and there is nothing more normal than that. The sooner you accept it the better. Accept it, yet don’t obsess over your weight. Of course you have to continue working out regularly and keep an eye on your diet, but don’t go into extremes. And most importantly: stop weighing yourself more than you have to. It’s not healthy ditch the scales.

 

Eat more healthy fats and proteins, and less carbs  

Most women go into food extremes when pregnant. Carbs are the most common food that we would choose to abuse. To control your cravings and weight, and to stabilize your blood glucose levels, you have to make sure that you eat more fats and proteins than carbs.

 

Eating healthy mono and saturated fats like avocados, coconut butter and olive oil will provide you with the means for the fat-soluble vitamins A, D, E & K to be absorbed into your system. This process is crucial for not only your wellbeing but your baby’s development too.

 

Including quality meats, full fat dairy, fish, seafood products and eggs into your diet will also give you the protein sources for a complete diet. This doesn’t mean that you have to avoid carbohydrates at all times. It just means that you have to work on a balanced diet where they don’t overtop the rest of the nutrients. 

 

For more prenatal inspiration check out 4 THINGS I SEE DIFFERENTLY SINCE I GOT PREGNANT.

Thank you for reading this blog post. For more health, wellness and yoga related information, materials and inspiration download 2Health App (available on both Android and iOS). 2Health App and all its updates are available for a single charge ($0.99p). You access all content, all the time, anywhere. No monthly membership fees and restrictions. We would love to hear from you. Tell us what you think.

 

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