You shouldn’t workout during pregnancy if you were not previously
engaged in an exercise program prior to becoming pregnant:
ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
If you have not exercised prior, start slow and build up gradually.
Consistency is most important. <!--
dc:title="Myths Of Pregnancy - You can’t workout during pregnancy if you didn’t exercise before"
The market can be your greatest friend (and enemy) when you are on
the road to healthy eating. It helps to have a plan and know what to
look for. Here is your YES list of things to buy…
YES - Food Shopping Checklist
Dairy – Look for organic, no hormone products. When possible, choose white cheese over yellow.
Cottage Cheese Ricotta Cheese Milk
Goat Cheese Whole milk cheese Muenster Cheese
Yogurt Kefir Feta Cheese
Lean Proteins (Meat, Fish, Poultry & Eggs) - (Hormone free, antibiotic free, range fed)
Tuna Halibut Tilapia
Salmon Shark Lean beef
White Meat Chicken White Meat Pork White Meat Turkey
Fats & Oils – Use sparingly. These fats are safe to use while cooking. All are not.
Butter Extra virgin olive oil Almond Oil
Avocado Oil Canola Oil Grapeseed Oil
Fruits - Best if Fresh & organic, preferably from local farms. Choose variety.
Apple Dates Mangos Pineapples
Apricots Figs Melons Persimmons
Avocados Grapefruit Nectarines Pomegranates
Bananas Grapes Oranges Plums
Blackberries Guavas Tangerines Prunes
Blueberries Kiwi Papayas Raisins
Boysenberries Lemons Peaches Strawberries
Cherries Limes Pears Watermelon
Vegetables – Best if Fresh & organic, preferably from local farms. Choose variety.
Bell Peppers Eggplant Onions Broccoli
Fennel Parsley Brussels Sprouts Garlic
Peppers Cabbage Green Beans Radishes
Carrots Hearts of palm Snow peas Cauliflower
Jicama Spinach Celery Kale
Squash Collard Greens Lettuce Sweet Potatoes
Cucumber Mushrooms Tomatoes
Nuts and Seeds – Good source of protein and fat. Do watch quantity.
Pecans Cashews Pine nuts Almonds
Macadamia nuts Walnuts Sunflower seeds Pumpkin seeds
Peanut butters Other Nut & Seed butters
Grains & Legumes – Buy in natural state.
Organic dried beans Barley Lentils
Buckwheat Brown rice Couscous
Whole grains Polenta Whole grain breakfast cereals
Wild Rice Whole Grain Pasta Quinoa
Whole grain pretzels Rye crispbread
Whole grain rice cakes Rye Wafters (wasa)
Baked corn tortilla chips Wheat melba toast
Don’t be tempted when at the market. Know what to say NO to!
Avoid foods that are empty or that can do us harm, such as:
• Refined Sugars
• White Flour
• Hydrogenated or Partially Hydrogenated Vegetable Oils
• MSG and other Food Additives
Dairy – Many cheeses have added chemicals and coloring. Avoid
processed cheese. Read labels. Avoid sweetened yogurts and products
that say “lite”. They are usually sweetened with aspartame.
Lean Proteins (Meat, Fish, Poultry & Eggs) – Beware of packaged
meats – filled with nitrates and sodium. Avoid fish sticks, chicken
nuggets and other processed proteins.
Fats & Oils – Many oils such as corn oil, sesame seed oil and
flaxseed oil are NOT safe to cook with. Use cold or pure pressed oils.
STAY AWAY FROM HYDROGENATED OILS. AVOID “SPREADS” and MARGARINE. Avoid
Crisco and other shortenings.
Fruits – Stay away from canned fruits, fruit juices and punches when possible.
Vegetables – Avoid canned vegetables.
Nuts and Seeds – Avoid canned, roasted nuts. Avoid nut butters with hydrogenated oils.
Grains & Legumes – Crackers, breads etc almost always have
hydrogenated fats and enriched wheat flour. Look for whole grain or
whole wheat. Wheat flour is the same as white flour.
dc:title="Food Shopping - NO List"
I’ve heard for a long time now that childhood obesity is on the rise
due to the lack of exercise and super size eating of our kids. They
play video games instead of sports, don’t have P.E. in schools and have
very few physical labor chores. But it’s not just the kids who are
suffering. I personally realized this week a small example of how we
are taking physical labor out of our lives. I was making a dish with a
half dozen grated potatoes. When I went to use my food processor, it
was broken. I almost decided not to make the dish. But then I
remembered the real way is to grate potatoes by hand. So I did. Phew!
It was a lot of work. I felt it in my triceps and really put muscle
into it. This was how my grandma cooked all the time. We have to be
careful. We have made our lives so easy that we don’t need to move. If
you’ve ever seen the kids’ movide Wall-E, you will know why I’m
concerned. They envisioned a world of obese people who never needed to
get up for anything because technology brought served them. Think about
it. Today, there are remotes that can turn on our Television, our
lights and maybe even adjust our a/c. Even if technology hasn’t taken
over everything, many people hire out physical chores such as cleaning,
washing the car, etc. Be careful! It’s good to move. It’s good for your
body, for your brain and your spirit.
Lisa Druxman, M.A., the creator of Stroller Strides, is a nationally recognized speaker and author, and highly regarded expert in the field of pre/postnatal fitness.
View L. Druxman's profile
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