Pregnancy Health & Fitness

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??

pregsaladprint

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 kiley@onehealthyhamptons.com.)

healthyfruits

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.

fitpregnancy

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.

kmdpreg

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, fitness, and wellness, please contact kiley@onehalthyhamptons.com. Check out our Wellness Menu and BumpEast for you baby mamas out there, we bring wellness to YOU!

fullsizerender77

One Healthy Breakdown: take care of your body, take care of your BUMP!

2016 Farmer’s Markets & Farm Stands

OHH has a serious love for all things fresh and local. We think farmer’s market season is the best season. Here’s your 2016 guide to local Hamptons Farmers Markets and farm stands:

farmmarket

Herbs

Bread

One Healthy Breakdown: shop local, eat fresh, know your farmers, feel good!

*indicates availability of organic

Roastin’ up Veggies

photo 4Roasting veggies is often on my Sunday or Monday agenda. It’s a great way to have veggies ready for the week and makes dinners a breeze. I mix it up and use whatever I have; broccoli, zucchini, squash, mushrooms, asparagus, potatoes, eggplant, kale, brussel sprouts, onions, cauliflower, tomatoes, onions, cabbage, carrots, beets, peppers, garlic…anything goes when roastin’ up veggies.

Put ’em all together, or separate, (your call) on a cookie sheet lined with parchment paper. Add your favorite herbs and spices and spritz with your choice of oil, vinegar, lemon juice, etc.

photo 1My go-to’s:

1. Drizzle with olive or coconut oil, fresh lemon juice, and a little vinegar (apple cider or balsamic) add garlic, (minced, whole cloves, or garlic powder) pepper, and a light sprinkle of sea salt. I like to use this combo when roasting any green veggie, summer squash, broccoli slaw, etc.

2. Drizzle with olive oil and sprinkle with rosemary, oregano, basil, and a little sea salt and pepper. I use this for eggplant, squash, tomatoes, etc.

Cook at 400 degrees for about 15-45 minutes depending on the vegetable, check to see when veggies start to brown and broil for a few minutes at the end if you like ’em crispy. Use veggies as a side, a main dish with protein or a grain, make a veggie salad, or keep on hand for healthy munchies throughout the day. It’s limitless. It’s simple. It’s easy, healthy, and yummy.

One Healthy Breakdown: roastin’ up lots of veggies will ensure you’re stocked up, which makes choosing veggies over french fries an easy YES!