Tag Archive | energy

Limiting Weight Gain during Pregnancy

How much weight should I gain?
Gaining the right amount of weight during pregnancy by eating a healthy, balanced diet is a good sign that your baby is getting all the nutrients he or she needs and is growing at a healthy rate.

Weight gain should be slow and gradual. In general, you should gain about 2 to 4 pounds during your first three months of pregnancy and 1 pound a week for the remainder of your pregnancy, unless otherwise directed by your healthcare provider.

Your healthcare provider will tell you how much weight you should gain during pregnancy. A woman of average weight and height and/or normal BMI before pregnancy can expect to gain 25 to 35 pounds during pregnancy. You may need to gain more or less weight, depending on what your healthcare provider recommends.

It is not necessary to “eat for two” during pregnancy. It’s true that you need extra calories from nutrient-rich foods to help your baby grow, but you generally need to consume only 200 to 300 more calories than you did before you became pregnant to meet the needs of your growing baby.

Follow the guidelines below if you are gaining weight too quickly during pregnancy.

What if I have gained too much weight?
If you have gained more weight than recommended during the beginning of your pregnancy, DO NOT try to lose weight. It is never safe to lose weight during pregnancy — both you and your baby need the proper nutrients in order to be healthy.

Be sure to eat a variety of foods to get all the nutrients you and your baby need. Follow the guidelines and serving recommendations on The Food Guide Pyramid to avoid further excess weight gain. Think about the foods you eat and avoid those foods that will not give you and your baby the nutrition you both need. Follow the glycemic index,which is simply a measurement of the impact carbohydrates have on your blood sugar levels. Check out http://tinyurl.com/8vqbtv. Make sure you are active and getting adequate time in for exercise.

Keep in mind that you will lose some weight during the first week your baby is born. You’ll be surprised at how quickly you lose the remaining weight by following a balanced diet and exercising.

If you are gaining weight too fast during pregnancy…

When eating out at a fast food restaurant, choose lower fat items such as broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), side salad with low-fat dressing, plain bagels or a plain baked potato. Avoid fried foods such as french fries, mozzarella sticks or breaded chicken patties.Avoid whole milk products. You need at least 4 servings of milk products every day. However, using skim, 1 or 2 percent milk will greatly reduce the amount of calories and fat you eat. Also choose low-fat or fat-free cheese or yogurt.Limit sweet or sugary drinks. Sweetened drinks such as soda, fruit punch, fruit drinks, iced tea, lemonade or powdered drink mixes provide many calories with little nutrients. Choose water, club soda, or mineral water to avoid extra calories.

Do not add salt to foods when cooking. Salt causes your body to retain water.

Limit sweets and high calorie snacks. Cookies, candies, donuts, cakes, syrup, honey and potato chips provide many calories with little nutrition. Try not to eat these types of foods every day. Instead, try fresh fruit, low-fat yogurt, angel food cake with strawberries, or pretzels as lower calorie snack and dessert choices.Use fats in moderation. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream and cream cheese. Try the lower fat substitutes that are available for these foods.Prepare meals using low-fat cooking methods. Frying foods in oil or butter will increase the calories and fat of that meal. Baking, broiling or boiling are healthier, lower fat methods of cooking. Read Labels of food you purchase!

Exercise. Moderate exercise, as recommended by your healthcare provider, can help burn excess calories. Walking or swimming is safe, effective exercises for pregnant women. It is perfectly safe for you to walk 30 to 60 minutes every day. Wear comfortable shoes and clothes. Open your front door and walk away from your house for 15 minutes as fast as you can. If you can sing while you walk, you are not walking fast enough.

Be sure to talk to your healthcare provider before starting an exercise program.

Four Ways to Boost Your Energy in Pregnancy

Are you exhausted during your pregnancy? Here are four ways to increase your energy levels and stay happier and healthier as your due date approaches.

Do pregnant and energetic seem contradictory? Pregnancy typically conjures up thoughts of fatigue and lethargic episodes—and while nearly every pregnant woman experiences a decrease in energy at some point during pregnancy, there are ways to boost energy levels and keep going strong until you give birth.

Booster #1: Fitness
“The single most common factor my more energetic patients have is that the exercise,” says Dr. Randy Fink, MD, FACOG, and an OB-GYN in private practice in Miami, Florida. “A little time committed to physical activity can make a huge difference. But what sort of exercise gets your energy soaring? Just about anything that gets you on your feet and moving is beneficial.
• Get Moving: With your healthcare provider’s permission, make it a habit to engage in physical activity each day. Take a brief walk outside on your lunch hour or perform some yoga stretches while dinner cooks, suggests Dr. Kathleen Hall, PhD, author of A Life in Balance: Nourishing the Four Roots of True Happiness.

• Make TV Time Productive: Rather than sitting to watch your favorite TV show, use those 30 minutes for exercise. Pedal a stationary bike or take a walk on the treadmill. Low-impact exercise is best, but the overwhelming message is the same: exercise will “reenergize and increase your oxygen, blood, and nourishment to your body,” says Dr. Hall.

• Make Exercise Fun: Getting fit doesn’t limit you to isolated exercises and toning individual muscles. When you were a child, you naturally got exercise by running around on the playground, playing kickball, and riding your bike. Using this childlike approach to exercise can make fitness more fun! Invest in an exercise DVD with music you love or if you have other children, dance with them as you watch one of their favorite Disney musicals! Getting the blood pumping will make you feel good and reinforce a positive outlook on fitness.

Booster #2: Sleep
In our fast-paced society, making time for sleep is essential to feeling alert and ready to take on the day during pregnancy and even after your birth. The key to maintaining energy is getting enough sleep. “Proper rest” means getting at least eight to nine hours of good sleep every night. Nowadays, this may seem like a lot, considering the majority of the country is running on empty. A hundred years ago, the average American slept nine hours at night, which has now been whittled down to six hours.

Booster #3: Healthy Eating

Anything you eat can be considered energy, and you’ll benefit most from foods that provide plenty of nutrient and energy producing substances. Broccoli is a great source of beta carotene with vitamin C to keep you energized. Likewise, blueberries contain protective antioxidants and stimulate the brain. You can boost your body’s healing capabilities by eating foods containing vitamin B6 which helps the body produce serotonin, creating a calming effect. Eat chicken, sweet potatoes, and bananas for a B6 boost!
Along with your food intake, be sure to drink plenty of water. As a society, we walk around chronically dehydrated and we don’t even realize it. Pregnant women, especially, should drink the recommended eight, eight-ounce glasses of water a day (64 ounces) to keep healthy and maintain stamina. But be wary of caffeinated beverages. Be sure to ask your healthcare provider before reaching for that iced mocha.

Booster #4: Peace of Mind
Having a calm and collected mind is vital to staying healthy during pregnancy. A few ways to keep the peace include:
• Meditation: Closing your eyes, clearing the mind, and focusing on a single image or thought for a few minutes a day can reduce blood pressure, boost the immune system, create more energy for the day, says Dr. Hall. If meditation isn’t your thing, try taking deep breaths for a two-minute interval. By slowly and deeply inhaling and exhaling, you calm the body and mind, and restore energy.

• Take time for you: Being pregnant can be stressful at times. Taking time each day for yourself can significantly lower stress and keep your energy levels high. Feeling extra drained? Take a brief nap to restore expended energy. Listen to your favorite band or artist. Indulge in a good book. Whatever your pleasure, set aside time to enjoy it.

• Take time for your loved ones: You and your partner are in this baby journey together; make time for your partner during these busy nine months. Sharing a laugh with the one you love can boost your energy—and your outlook.

Energy during pregnancy doesn’t have to be a rarity. By listening to your body and taking care of yourself, energy can be more readily at your fingertips for use in planning, wondering, and thinking about the new joy in your life.