Any other baby mamas out there trying to stay healthy and fit? It’s super duper important; it’s not just for you anymore, it’s for that growing little human inside of you. It’s for your family.
The best thing you can do for your baby is to take care of yourself. When you put your health first, you’re putting your baby’s health first. We’re always better able to take care of our family if we’re taking care of ourselves as well. So, how do we stay healthy and fit during pregnancy??
Most prenatal nutrition guides tell you what not to eat, like raw fish, cold cuts, and unpasteurized cheese…but how about what to eat?? That’s far more important!
Real, fresh, nutritious foods, that’s what (yes, just like before you were pregnant!) It’s crucial to fuel your body and your growing baby with good quality, whole foods for your little one to thrive.
Some of the best foods that you can eat during pregnancy include leafy greens, avocado, eggs, coconut, fresh fruits, seasonal veggies, salmon and lean protein, whole grains, sweet potatoes, yogurt, and nuts and seeds. Be sure your kitchen is stocked with these healthy staples and eat a diet full of variety to ensure that you get a wide variety of nutrients for you and baby.
Eat smaller, more frequent meals throughout the day, keeping both hunger and nausea at bay. Your stomach doesn’t have as much space as it used to as it’s sharing with baby, so smaller meals and snacks throughout the day will keep you energized and ease digestion. (If you’d like further nutrition support (pregnant or not) please contact firstname.lastname@example.org.)
Now is the time to tune in deeper to your body’s signals, cravings, and needs in all aspects of health. If you’re tired: rest. If you’re hungry: eat. If you’re under the weather: slow down. If you’re anxious: meditate. If you’re energized: exercise. If you’re out of breath: take a break. If you’re craving orange juice: get some Vitamin C. If you’re craving ice cream: indulge once in a while. If you feel fat: think about how amazing your body is, growing life inside. A M A Z I N G !
As for exercise, DO IT! Carefully. Exercising during pregnancy will better prepare you for labor, delivery, and post-birth. Again, listening to your body is crucial. Pregnancy is not the time to try a new workout, like Cross-Fit or running if you haven’t done so regularly (unless that something is gentle yoga or another low-impact exercise that truly feels good.) Feeling good is the biggest indicator of doing good during pregnancy. Of course, consult your doctor as well.
Many active women are able to continue with their pre-pregnancy fitness routine, while modifying for baby (keep heart-rate more stable and avoid certain abdominal exercises, for example.) Activities such as walking, swimming, and yoga are highly recommended during pregnancy as they do not put impact on the body. Find some form (or variety) of exercise that you enjoy and stick with it as long as you feel comfortable.
As for me, personally, I’ve felt good enough to continue running a couple of times a week, (at a much slower pace) along with some HIIT (high-intensity interval training) workouts (not pushing my heart-rate too high) yoga, spinning, walking, and weight-training. I vary my workouts, incorporate yoga, stretching, and rest days, and most importantly, listen to my body. If I’m tired or under the weather, I’ll choose sleep over a workout or opt for a long walk, even though I probably would have pushed myself pre-pregnancy. Sustaining my exercise routine has absolutely helped me to feel better, more confident, and keep my mood stable with all of these hormones doing their thing. Pregnant or not, endorphins are magic.
With all of this said, no one knows your body like you do, so the biggest advice to walk away with is to listen to your body and take care of yourself, in-turn you’ll be taking care of baby.
If you would like more information about prenatal/post-natal nutrition, customized yoga/wellness, or starting a fitness routine that’s right for you, please contact email@example.com. Check out our Wellness Menu and BumpEast for you baby mamas out there. Lastly, mark your calendar for the afternoon of Sunday, November 13th for a BumpEast pre/post-natal meet and greet – more details to come! Hosted by Kiley & Erica of OHH, come chat with other moms and moms-to-be in the Hamptons!
One Healthy Breakdown: take care of your body, take care of your BUMP!