Tag Archives: healthy pregnancy

TROPICAL TREAT SMOOTHIE

TROPICAL TREAT SMOOTHIE

Take your taste buds to the tropics with this refreshing smoothie treat.

INGREDIENTS:

2 handfulls of Organic Baby Spinach

1 Organic Banana

½ Organic Pineapple cubed

½ Organic Orange peeled

1 cup Helios Organic Greek Kefir (Coconut & Honey is great but you can substitute for Strawberry & Honey)

2 tbs Local Honey

2 cups Distilled water

Ice

DIRECTIONS: Simply place all ingredients into a blender (40oz or larger) & blend until smoothe! Drink immediately as ingredients in smoothies will separate quickly.

YEILD: 5-8oz Servings

Smoothie Tip:

You can freeze your fruits in advance, it will help preserve the fruit & also eliminate the need to add Ice.

THIRD TRIMESTER POSITIONS: Sitting, Standing, Sleeping, Stretching & Sex…Oh My!

Congratulations…you made it to the home stretch!  Good news is you will have your little one in your arms & your body back to yourself very soon.  Bad news is the symptoms of the Third Trimester can be very taxing as your baby continues to pack on pounds & your body adjusts for the final round of pregnancy.  Sitting, Standing, Sleeping, Stretching & Sex…OH MY… it is hard to get comfortable with a watermelon inside of you.  Here are some tips on tried & true methods to ease the physical discomfort as you wait to meet your little pumpkin!  These are also important positions that can help your body meet the upcoming demands of delivery.

PREGNANCY ANATOMY

Here is a mini anatomy lesson to help you understand where the discomforts are coming from.  As your little one grows, every other organ in your body has to shift and make room.  Everything from your diaphragm to your bladder is being squished.  Your intestines are pushed upward toward the diaphragm, with pressure on the colon in the back and the bladder in the front. The diagram below shows how this progresses through each of the three stages of pregnancy.

Pregnancy Anatomy by Trimester

In the first trimester the uterus still fits snugly inside the pelvic bone.  As you can see, there isn’t space for anything by the third trimester.  That on top of the plethora of other symptoms:

  • Shortness of Breath-Your baby is growing quickly now and competing for space with your lungs & diaphragm as well.  This will ease in the 9th month as the baby engages and moves into position.  Lift your arms when you feel out of breath.  Use extra pillows to prop you up in bed and when lying down do so on your side.  It is always recommended to lay on your left side because it is less taxing on your organs & the vein that supplies blood & nutrients to your little one.
  • Fatigue-You are carrying an extra 20-30lbs around by this stage (more or less depending on your pre-pregnancy weight).  That is very taxing on the body.  It is great to take breaks and naps whenever possible.  Light exercise such as swimming, prenatal yoga or even walking is beneficial to boost your energy.  Be sure to eat small healthy snacks through out the day.  Protein & complex carbohydrates are a must for both you and your growing baby.  If your energy is really low you need to speak to your midwife or OB as you may have an iron deficiency.
  • Back Aches-Your ever expanding belly along with the hormone relaxin will inevitably throw off your posture.  Don’ fret…there are ways to make these adjustments more bearable.  Go to the spa and get a prenatal massage.  Visit a reputable chiropractor and get a prenatal adjustment.  I’m excited to have my first chiropractic adjustment this week.  I will get back with you and let you know how it goes.  Stretching does wonders…see below in Stretching Positions for awesome back & hip stretches.  Don’t lift anything, always get assistance…you deserve all the help you can get at this stage in the game.  Don’t be afraid to ask for help, everyone will be happy to help a pregnant lady…if not they will do it anyways.
  • Frequent Urination-I can’t tell you how tired I am of peeing….ahhhh, late night bathroom breaks are the worst.  As you can see from the photo above, the uterus & baby’s head are pressing down quite a bit on your bladder.  This is why you have to go so often and sometimes even leak a bit when you cough or sneeze.  Make sure you avoid caffeine as it is a diuretic.  It is very important to continue drinking the recommended eight 8oz glasses of water every day.  It will be tempting to cut back but you cannot…hydration is very important for both you and the baby.
  • Heartburn-This always seems to plague me between 1am and 3am in the morning.  No matter what time yours hits it is brutal.  I would almost rather just throw up than have it sit in my throat.  TMI…The heartburn comes from the increased hormone cocktail in your body…it relaxes everything from your bowls to the flap that keeps everything in your esophagus.  This allows the days meals to easily come up…yuck!  Try to avoid fried, fatty, spicy or highly seasoned foods.  Avoiding caffeine can help too.  Eat small meals through out the day so your stomach has time to process the food. Be sure to sit up while eating and don’t eat too close to bedtime.
  • Swollen Feet, Legs & Varicose Veins-Swelling is caused by fluid retention in the lower extremities….legs, ankles & feet.  Swelling should subside but should also be monitored by your Midwife or OB.  Varicose Veins on the other hand are blood vessel valves that become soft or weak and allow blood to pool and form bulges.  These can be painful and permanent so it is best to try and avoid them all together.  Change positions from sitting to standing and prop feet up often.  Try not to cross your legs or ankles if you are experiencing swelling or Varicose Veins.  A cobblers pose is a great alternative to sitting cross-legged and also a great hip opener.  See Sitting Positions below.  Baths are also a great way to reduce swelling.  Add some Epsom Salt and/or Himalayan Salt for added purification & swelling reduction.  Just be sure that the water is not too hot.  Consult your Midwife or OB on safe bath temperatures.

SITTING POSITIONS

When seated in a chair it is important to sit up straight with knees bent at  90deg angle and your pelvis tilted slightly forward.  Do not cross your legs or ankles, it’s bad for circulation and can lead to swelling & varicose veins.  Changing & adjusting positions frequently is imperative for good blood flow so try not to sit for too long.  Try and stand up at least every hour to do a quick stretch & then resume what you were doing.  It only takes a moment.

sitting

As comfortable as it may feel, do not slouch.  Slouching in recliners or on the bed will only encourage the baby to lay in the posterior position.  This is when the baby’s spine is closest to your spine.  Anterior is the optimal position for labor and will help to avoid back labor and make your baby’s transition into this world easier.  Remember birthing is like running a marathon for them too.

anterior & posterior (2)

When sitting on the floor is more preferable it is best to sit in cobblers pose.  Simply sit straight up with your sit bones on a mat or blanket.  Bend knees & put bottoms of feet together.  Adjust for comfort and relax.  This pose is also great for readying the hips for labor.  It will help keep you nice and flexible for birth.

Sitting cross legged or indian style is a great hip opener too.  Though it may be more comfortable to sit in cobblers pose.  Either way don’t over stretch. Remember those hormones already gave your tendons & joints a chill pill and it is easy to over stretch so move slowly into positions.   Most importantly listen to your body.

My most favorite sitting position is any position that involves my balance ball.  It is my favorite must have pregnancy comfort item.  You can purchase them online or in stores easily.  Just make sure that you get one that is right for your height.

The balance ball is great for core strength and stabilizing your pelvis.  It is recommended to spend as much time sitting up on a balance ball as possible in the third trimester.  It will help to prepare your pelvis for labor & even help the baby get into just the right position.  If you have to sit at a desk you should replace your chair with a balance ball.   Some employers will even cover the cost, though it is well worth the expense to just buy on your own if they will not.

STANDING POSITIONS

Standing for long periods of time during the third trimester is not recommended for circulation reasons.  Your body is circulating over 50% more blood than normal & it is hard work on your body.  So as much as possible you want to be in an upright seated position.  Elevating your feet as much as possible is great for circulation too.  When you do need to stand, here are some tips to keep your body in alignment.

3193423

SLEEPING POSITIONS

In the first two trimesters it is a lot easier to find comfortable sleeping positions, but by the third trimester sleeping can be near impossible.  Your belly is way to big at this time to sleep on your front.  Besides the baby will definitely be kicking and punching if you put too much pressure on him.  Sleeping on your back is also a no-no.  The extra weight of your uterus will put pressure on your spine, back muscles, intestines & vena cava-a major artery that runs in between your spine and your placenta.   This can lead to muscle aches and impaired circulation, see diagram below.

circulation

Laying on your left side, some say,  is the optimal position for most mommy’s in every trimester but is especially useful in the third.  You will however need to switch from your left to right side.  If you spend too much time in one position you will cause undue aches.  Sleeping on your left side will help babies in the posterior position to re-position the mothers left side facing toward the right hip.  This is the easiest position for the baby to be in for labor.  I will further refer you to an authority on this, Spinning Babies.  This site is full of information & they have classes you can attend too.

Placing a pillow behind you will help stabilize you.  Use either an extra firm pillow or body pillow to place between your knees.  This will help keep your hips in alignment and avoid unnecessary aches.

Knee position

You can find specialized pillows for pregnancy but I have found that they tend to be super expensive and extra firm pillows work just as well.  I didn’t buy anything fancy but if I had…here are some that have gotten great reviews & I would have loved to try…maybe I will get them for the next pregnancy.

The Holo-Lilo allows you to get some tummy sleeping in.  I also think this would have been very comfy for lying on the beach or by the pool.   http://www.holo-lilo.com/

Holo

 

The Mumanu is another one that I would have liked to try.  http://www.mumanu.com/

Mamanu

STRETCHING POSITIONS

What better time than pregnancy to adapt a new, positive & wholesome approach to life?  Yoga is an awesome way to do that. Smooth pregnancy and a natural childbirth are just some of the benefits of yoga. But more importantly, yoga does wonders on the physical and mental development of the fetus.  Below are some yoga stretches that are generally considered safe in the third trimester.  Do these poses slowly, there is no rush.  If you feel any discomfort, ease out of the pose slowly and try one that is more comfortable.  Make sure you consult with your Midwife or OB before trying any new stretches or exercises during pregnancy.

HALF BUTTERFLY is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.

FULL BUTTERFLY helps remove tension & tiredness from inner thigh muscles and legs.

Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.

Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.

SLEEPING ABDOMINAL STRETCH removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.

Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.

At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.  If this is too deep of a stretch, you can look in the direction of the bent knees.

SQUATTING All over the world, women give birth squatting. It is the most natural and beneficial posture. This posture widens the pelvis and, with the help of gravity, encourages the descent of your baby in the birth canal. Squat exercise mobilizes the entire pelvic region, widening it as much as 25%!  That being said, if your baby is not in the correct position do not do deep squats.  Once the baby has engaged it is hard to back them up so don’t over do the squats.  Speak to your Midwife or OB about the baby’s position in relation to your squats.

CHAIR SQUATS-Stand upright and relaxed while facing the back of a sturdy chair. Step your feet slightly farther than hip-distance away from each other with your toes pointed out. Hold the chair back and tighten your abdominal muscles, loosen your shoulder muscles and lower your body down as if about to sit down on a chair. You will feel the tops of your thighs putting in a lot of work.  Push back up through your legs to stand back up. Repeat as often as you comfortably can.

GODDESS SQUAT-Begin standing in Mountain Pose athe top of your mat with your arms at your sides. Bring your hands to rest comfortably on your hips.  Turn to the right and step your feet wide apart, about four feet. Turn your toes out slightly, so they point to the corners of your mat.  On an exhalation, bend your knees directly over your toes and lower your hips into a squat. Work toward bringing your thighs parallel to the floor, but do not force yourself into the squat.  Extend your arms out to the sides at shoulder-height with your palms facing down. Then, spiral your thumbs up toward the ceiling, so your palms face forward. Bend your elbows and point your fingertips toward the ceiling; your upper arms and forearms should be at a 90-degree angle. Tuck your tailbone in slightly and press your hips forward as you draw your thighs back. Keep your knees in line with your toes. Soften your shoulders. Gaze softly at the horizon.  Hold for up to 10 breaths. To release, slowly return your hands to your hips. Keeping your spine upright, inhale as you press firmly into your feet and straighten your legs. Step your feet together and come back to the top of your mat in Mountain Pose.

This pose can be difficult if you have not practiced it before.  If you find squatting very difficult, you can put your buttocks on a bolster or on a block or two! You can also do a squatting pose with your back resting against a wall.

  • Rest both hands on the back of a chair.
  • Rest one hand along a wall to the side of the body.
  • Do the pose with your back against a wall.

EXTENDED TRIANGLE strengthens the legs, knees, ankles, arms, and chest.  It also stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine.

Stand upright, then exhale and step your feet about 4 ft. apart from each other. Lift your arms out to the sides, making them parallel to the floor below and turn them palm down. Slightly turn your left foot toward your right foot, turn your right foot 90 degrees to the right, then tighten your thigh muscles and turn your right thigh until the right knee cap aligns with the right ankle. Lean your torso right, over the right leg, bending your body at the hip rather than at the waist.

Keep your balance by strengthening the left leg muscles and planting the heel onto the floor. Place your right hand on your shin or ankle, depending on what feels comfortable and turn your torso to the left. Extend your left arm straight above at the shoulder and follow it with your eyes, gazing up at your hand. Hold for 30 seconds, inhale and return to standing. Reverse foot positions and repeat on the other side.

These are only a few of the beneficial yoga poses for the third trimester.  Remember that each persons body is different so you may need to make adjustments to make sure that you are comfortable and not over stretching.  Pregnancy Yoga Resource is an amazing website that will give you tons more poses & information on yoga and its pregnancy benefits.

SEX POSITIONS

Let’s be honest, sometimes you won’t feel like doing anything, let alone having some sexy time with your partner.  However; there will be those times that you start feeling frisky.  As long as you are not high risk and you are up for it, sex in the third trimester can be awesome!!  It is also a great way to get labor moving since orgasms create the hormone Oxytocin and semen contains prostaglandins which are known to soften the cervix.  Finding a position a comfortable sexual position in the First and Second Trimester was easy…Third Trimester…not so much.   But let me tell you, it is totally possible and is just as hot and steamy as when you were making the babe in the first place.

As you can see from the graphic below the most important thing to remember is to leave plenty of space for your baby.  The baby will most certainly make adjustments so he/she is more comfortable too.  It is fine, you are not hurting him he is just readjusting to your position just like when you turn from left to right while sleeping.  My tried & true favorites are A, B & C below.  My little man doesn’t like D so he moves like crazy and it is super uncomfortable for me…may work for you though, so try ’em all.

Sexc

The best position for all three of us seems to be with my bottom to the side or foot of the bed and lie back with your knees bent and feet perched at the edge of the mattress. (After your first trimester, wedge a pillow under one side so you’re not completely flat on your back.) Your partner kneels or stands in front of you.

post4 (1)

If your partner is scared that he may hurt the baby, simply inform him that  no penis is large enough to dislodge a baby.  His ego may be touch a little bit so tell him how endowed he is first and how much you love his penis.  Then he will probably be all too ready to go.  So get to it…why not end the pregnancy with all the love & affection that got you all here in the first place…Especially since you have to wait 5-6 weeks after the baby is born to have sex again.

While sex is generally considered safe, there are some conditions or complications with pregnancy that may impact having sexual intercourse. Your health care provider may advise you to limit or avoid sex if you have one of the following conditions:

  • A history of miscarriage
  • A history of pre-term labor
  • Vaginal bleeding or cramps
  • Leakage of amniotic fluid or breaking of water
  • Incompetent cervix (the cervix or opening of the uterus is weak and opens prematurely, which increases the risk for miscarriage or premature delivery)
  • Placenta previa (the structure that provides nourishment to the baby is in front of the cervix or in the lower part of the uterus, instead of the usual location at the top of the uterus)
  • Pain with intercourse
  • Infection

 

BABYMOONS: Who, What, When, Where & Why

I have been MIA for most of my second trimester but for good reason…I have been Babymooning!

So what is the hell is a Babymoon & why should you take one, two or three if you can.   A Babymoon is defined as a relaxing or romantic vacation for the mommy or both of the new parents to be.  My definition would read more like this: Time for mommy to enjoy the second trimester before she gets to big to even find a comfortable position to breathe let alone sit or laydown; a time of rest, relaxation & reflection.  Why should you take one…well first of all why not?  Second of all because you won’t get free time like this in a long time once your baby comes.  So my suggestion…get in as many Babymoons as your time & budget allow.

With my first son I never even fathomed something like a Babymoon.  I worked feverishly up until the day before his induction.  I worked through morning sickness, exhaustion & extreme mood swings, not to mention gaining over 60lbs.  Taking time off for anything other than doctors appointments was unheard of.  Making money & career advancement was the theme of my life at the ripe age of 20.  I was even taking a full course load for most of the pregnancy.  Now that I look back I don’t even know how I managed, amazing what women can do.

Luckily I am in a much different place in my life.  I worked through the first 2 months of my pregnancy but my job for the past six months has pretty much been growing my little guy.  Which I must say is hard work.  I always knew that I wanted to be able to be home away from outside stresses when I carried my second child.  It’s one of the reasons I waited so long to even have this experience again.  I knew that I wanted to be in a comfortable place and not be in a position where I was the sole provider, either financially, physically or emotionally.  After years of persuasion from Papa Bear…here we are now…with our little bear on the way.

I digress, let’s get back to the fun Babymoon stuff.  Here are some Tips by Trimester.

FIRST TRIMESTER: During your first trimester you are generally ok to travel.  Most women will encounter nausea & exhaustion in this stage and it may not be the most comfortable experience for mom to be.  Also be aware that risk of bleeding & miscarriage is the highest in the first trimester.

SECOND TRIMESTER:  This is the best time to Babymoon!  The nausea & exhaustion from the first trimester should be waning and you are not as big as a house yet.  At this stage I could still hide my belly with the right clothes, even on the beach.  You will feel your best and you will have the most energy.

THIRD TRIMESTER:  Travel in the third trimester is very uncomfortable.  By this time your belly & baby will have more than doubled in size from the second trimester.  It is also not a good idea to be too far away from your OB or Midwife in case of complications or pre-term labor.

BABYMOON TIPS

  1. FLYING:  Generally you can travel up to 6 months with out a problem but after that you will have to get  permission from your OB or Midwife.  Some airlines require a physician statement written within 72 hours of travel.  Not that I could imagine sitting on a plane for 5+ hours in the third trimester…let alone sitting anywhere for an extended period of time with out adjusting.  If you do have to travel in the third trimester make sure you travel first class for extra space.  If you cannot afford first class opt for business class.  An isle seat will be preferable so you can get up and move around easily.  Sitting for long periods of time is bad for your circulation.  Be sure to stay hydrated as high altitudes tend to cause dehydration.  Close proximity to a restroom is also preferable.  Bring a neck pillow or small lumbar pillow for comfort.
  2. DRIVING:  Short trips close to home are generally considered safe during all three trimesters.  Anything farther than 1-2 hours away should be limited to the first and second trimesters.  Be sure to take breaks every 1-2 hours and walk around.  Also be sure to stop whenever needed to take restroom breaks.  This will help avoid any urinary infections caused by holding your urine.  Bring a pillow to support your lower back.  You are recommended to wear a seatbelt but I can only wear the shoulder harness as the lap belt cuts off circulation.  Don’t try this at home kids!!
  3. BOATS OR CRUISES: Boating is great as long as you wear a life vest and you stay hydrated.  It is easy to dehydrate when out on the water.  Cruises on the other hand I can’t say ya or nay to.  If there is no outbreak of some known or unknown disease then you are good.  Who knows if your ship will be the next in quarantine or not?  I personally will wait until after the babe is born to take any cruises.

MY BABYMOONS

PRE-BABYMOON: DENVER & VAIL, COLORODO  (Thanksgiving 2014-Nov 26th-Dec 4th)

Since the lil guy was conceived on Thanksgiving vacation I couldn’t help but include.  Just looking at the pictures and knowing that my lil peanut was inside of me growing makes me smile.

Oxana & I being chauffeured through the Rockies
Oxana & I being chauffeured through the Rockies
Oxana & I Resort in Vail
Oxana & I Resort in Vail
Colorado is so beautiful...this was taken at Red Rocks the natural amphitheater
Colorado is so beautiful…this was taken at Red Rocks the natural amphitheater

BABYMOON #1 SEAL BEACH, CALIFORNIA (May 6th-10th & 15-16th)

I chose this location because I wanted to visit one of my best girl friends.  She just so happens to live in one of the cutest little beach towns in Southern California…how convenient.  I stayed in one of the cutest little hotels, The Pacific Inn.  It didn’t look like much on the outside but it was fully renovated & the closest place to stay near the beach.

Debbie & I at Seal Beach Pier
Debbie & I at Seal Beach Pier 6 months Prego
Science Museum Los Angeles, California 5 months prego
Science Museum Los Angeles, California 6 months prego
The Pacific Inn: Cutest Little seaside hotel with open air pool area
The Pacific Inn: Cutest Little seaside hotel with open air pool area
Palm trees in Seal Beach
Palm trees in Seal Beach

BABYMOON #2 KAUAI, HAWAII (May 10-15th)

Now anyone that knows me knows I have a special affinity for Hawaii.  Ever since I first visited in 2005 I have been hooked everything from the climate to the vibe to the people.  This is definitely a place that I am able to reflect, relax & completely release any stresses…lets face it, who cares what is going on anywhere else when you are in Hawaii!  This trip was a solo one for many reasons.  It was last minute, I mean I was already in California…why not fly a few more hours and spend a few days in heaven.

Fresh Coconut...my absolute favorite treat
Fresh Coconut…my absolute favorite treat
Kamokila Hawaiian Village-Traditional Birthing House
Kamokila Hawaiian Village-Traditional Birthing House
Enough Said...
No words to describe the sheer majesty of Hawaiian Beaches

BABYMOON #3 COROLLA, NORTH CAROLINA (June 20th-July 9th)

This was the last and final Babymoon on my agenda.  Over two weeks in the Outer Banks, in our cozy beach house in the woods, Toad Hall.  The beach, the woods & a few of my best girlfriends for some much needed R&R.  I didn’t spend much time doing anything but napping on the beach.  I did manage to get in at least 6 miles a day walking on the beach for most of the trip.  I was early in the third trimester though & exhaustion started taking its toll.  That and it was super hot outside.  Excessive heat and pregnancy do not mix well so I had to cut back on my walks toward the end of the trip.

My best girl Teenie gave me henna belly tattoo before my trip!
My best girl Teenie gave me henna belly tattoo before my trip!
7 months Prego
My Happy Place-The Beach 7 months Prego

Now we are very close to meeting our precious little one.  Less than 2 months to go so I won’t be doing any more lavish trips.  I must say I feel like a beached whale now and much prefer to stay home in peace, quiet and most importantly AC.  Which can now be accomplished since the teen siblings have gone home.  Love the kids but I love my quite too!

Why I Maintain a Healthy Pregnancy Weight to Avoid Complications

Since your lifestyle before conception is so important,  I am glad that we started changing our eating habits many years ago and quit smoking over 2 years before the conception of Baby K.A.M.   We drink smoothies for breakfast, eat lots of fresh fruits & veggies,  salads,  avoiding processed & pre-packaged foods.  Now that there is a beautiful baby boy growing inside of me I know how important it is to keep up my healthy lifestyle and eating habits.  This is a great way to relive any stresses you may have about pregnancy, avoid habits that will cause complications.

fruit granola chia
Granola, Chia Seeds, Yogurt, Fresh Fruit for Breakfast
Baby K.A.M.s Brother said he wants my belly to get bigger so he grilled my favorite veggies.
Baby K.A.M.s Brother said he wants my belly to get bigger so he grilled my favorite veggies.

I will flashback for a minute to my first pregnancy since nothing was healthy about that pregnancy.  I gained 68lbs, way over the recommended 25-35lbs.  I ate everything fast & processed, hell it was easy, fast & inexpensive.  Can you believe my son was only 5lbs 13oz of that weight.  I was very lucky to have a complication free pregnancy & easy delivery.

icecream

Now I consciously make my food choices, hormones or not.  I give myself 3 sweet cheats weekly so I don’t go nuts and if I have 4, it won’t kill me.  Like yesterday when I had to have that chewy chocolate brownie for desert.  That is the beauty of having a healthy diet & lifestyle.  Occasional cheats are OK.  Its the daily cheats that become a problem.

Some women are under the impression that you can eat as much and however you want when you are pregnant.  The old saying that you are “eating for two” is a common misnomer that should be addressed.  You don’t necessarily need more calories in your diet, especially in the first trimester.  In the second & third trimesters you will need to increase your nutrient intake but only about 200-300 calories per day.  You and your baby will require more of certain nutrients at different stages of your pregnancy.  Folic Acid is very important during the first trimester since the majority of the body systems are forming at that time.  Later on in pregnancy protein & iron  very important so the baby can grow larger & continue to develop.  I will get more into the development needs during each trimester in a later post.

Piling on pounds causes complications to both baby & mother,  you can see why this is so important & not just a superficial need to be a certain size…I know that with all of the hormones raging & cravings it is not easy, but be sure to have lots of healthy foods readily available.

Lots of Fresh Fruits to snack on
Lots of Fresh Fruits to snack on

Keeping junk food snacks out of the house is important too, outta sight, outta mind.  Oh yeah…and occasionally…have a cheat.  Just not everyday.  It also helps so much if your partner is on the healthy band wagon too…although Papa Bear has sweet cravings.  I’m good as long as I don’t see it, but I think it is cute that dad’s have cravings too.

POSSIBLE COMPLICATIONS OF OBESITY FOR THE MOTHER

Being obese during pregnancy increases the risk of various pregnancy complications, including:

  • Gestational diabetes. Women who are obese are more likely to have diabetes that develops during pregnancy (gestational diabetes) than are women who have a normal weight.
  • Preeclampsia. Women who are obese are at increased risk of developing a pregnancy complication characterized by high blood pressure and signs of damage to another organ system, often the kidneys (preeclampsia).
  • Infection. Women who are obese during pregnancy are at increased risk of urinary tract infections. Obesity also increases the risk of postpartum infection, whether the baby is delivered vaginally or by C-section.
  • Overdue pregnancy. Obesity increases the risk that pregnancy will continue beyond the expected due date.
  • Labor problems. Labor induction is more common in women who are obese. Obesity can also interfere with the use of certain types of pain medication, such as an epidural block.
  • C-section. Obesity during pregnancy increases the likelihood of elective and emergency C-sections. Obesity also increases the risk of C-section complications, such as wound infections. Women who are obese are also less likely to have a successful vaginal delivery after a C-section (VBAC).
  • Pregnancy loss. Obesity increases the risk of miscarriage.

POSSIBLE COMPLICATIONS TO THE BABY

  • Macrosomia. Women who are obese are at increased risk of delivering an infant who is significantly larger than average (macrosomia) and has more body fat than normal. Research suggests that as birth weight increases, so does the risk of childhood obesity.
  • Chronic conditions. Being obese during pregnancy might increase the risk that your baby will develop heart disease or diabetes as an adult.
  • Birth defects. Research suggests that obesity during pregnancy slightly increases the risk of having a baby who’s born with a birth defect.

I am now 21 weeks and have gained 9lbs from my pre-pregnancy weight.  I am right on track for the recommended 25-35lbs.  The baby’s development is perfect & I feel so good!  I have tons of energy & am very much looking forward to meeting our little miracle.   Even more importantly helping him to stay the pure conscious soul that I know him to be.

BABY K.A.M. 21 Weeks
BABY K.A.M. 21 Weeks