EXERCISE GUIDELINES 

Listen to your body!

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If you have not exercised prior, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not try a new, strenuous activity. 

Walking is considered safe to initiate when pregnant.

The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication.

Also, wear comfortable clothes, drink plenty of water, warm-up and cool-down properly and don’t stand up quickly!

Who Should Not Exercise During Pregnancy?
If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as:

• Bleeding or spotting
• Low placenta
• Threatened or recurrent miscarriage
• Previous premature births or history of early labor
• Weak cervix

according to WebMD

Talk with your health care provider before beginning an exercise program. Your health care provider can also give you personal exercise guidelines, based on your medical history.

Advantages of working out during Pregnancy

1.  Boost your energy
2. Sleep better
3. Reduce pregnancy discomfort
4. Prepare for childbirth
5.  Reduce stress and lift your spirits
6.  Improve your self-image
7.  Get your body back faster after childbirth

according to babycenter.com

Pregnancy Weight Gain:

So 25-35 pounds is considered a healthy weight gain during pregnancy.

So if you are like I was, you are thinking,

“Ok, so the baby weighs under 10 lbs – hopefully 🙂 – so why am I so heavy???”

 This extra weight can sure mess with our heads!

 So let’s break it down:

• 7.5 pounds: average baby’s weight
• 7 pounds: extra stored protein, fat, and other nutrients
• 4 pounds: extra blood
• 4 pounds: other extra body fluids
• 2 pounds: breast enlargement
• 2 pounds: enlargement of your uterus
• 2 pounds: amniotic fluid surrounding your baby
• 1.5 pounds: the placenta

                                                                                          according to KidsHealth.org

It’s all good and necessary, so DON’T FREAK OUT and enjoy this special time  🙂

Vitamins and Supplements

It’s very very important to supplement your diet with a GOOD multivitamin during pregnancy.  This will fill in the gaps of nutritional requirements you and your baby have that will get missed in your food.

I used a WHOLE FOOD PRENATAL VITAMIN I got from Swanson Health Products.

• Does not contain artificial colors or preservatives
• Vegetarian and hypoallergenic
• Made from whole food extracts in an all-natural, enzyme-activated, vegetarian formula for optimal health and energy.

I still like this one, but that was 7 years ago and there are many new options that are awesome.  Swansons offers the variety in RAW Whole Foods and Organic!
Check it out and find what’s best for you and your baby.

It’s also important to take a Folic Acid supplement.

 Folic acid really should be taken during our child-bearing time.  It plays a huge role in cell growth and development, as well as tissue formation.

And of course you can also take the prenatal vitamin your doctor prescribes.  If you choose to use a different one, be sure to take it to your appointment and let your doctor check it out, along with any other supplements you are taking.

For itchy, stretching skin, try

Perfect Prenatal Trimester & Shea ButterPerfect Butter

or

WholeMega Prenatal & Hand & Foot Cream

from SwansonVitamins.com

Herbs

That May Help Support a Healthy,

Comfortable Pregnancy

• Red Raspberry Leaf – Rich in iron, this herb has helped tone the uterus, increase milk production, decrease nausea, and ease labor pains. Some studies have even reported that using red raspberry leaf during pregnancy can reduce complications and the use of interventions during birth.  You may see pregnancy teas that are made from red raspberry leaf to help promote uterine health during pregnancy.
  There is some controversy about whether this should be used throughout pregnancy or just in the second and third trimester, so many health care providers remain cautious and only recommend using it after the first trimester.
• Peppermint Leaf – Helpful in relieving nausea/morning sickness and flatulence
• Ginger Root – Helps relieve nausea and vomiting
• Slippery Elm Bark – (when the inner bark is used orally in amounts used in foods) Used to help relieve nausea, heartburn, and vaginal irritations
• Oats & Oat Straw – Rich in calcium and magnesium; helps relieve anxiety, restlessness, and irritated skin

Herbs To Avoid During Pregnancy!

• Saw Palmetto – when used orally, has hormonal activity
• Goldenseal – when used orally, may cross the placenta
• Dong Quai – when used orally, due to uterine stimulant and relaxant effects
• Ephedra – when used orally
• Yohimbe – when used orally
• Pay D’ Arco – when used orally in large doses; contraindicated
• Passion Flower – when used orally
• Black Cohosh – when used orally in pregnant women who are not at term
• Blue Cohosh – when used orally; uterine stimulant and can induce labor
• Roman Chamomile – when used orally in medicinal amounts
• Pennyroyal – when used orally or topically