Nutrition Tips for your Second Trimester

Wednesday, March 7, 2012

I am not a nutritionist & all of the information I am providing is from my own personal research & should never substitute what is recommended by your doctor. Remember you should always consult with a doctor before starting any nutrition plan.

In addition to your prenatals the following are important vitamins & nutrients that are valuable specifically to your second trimester...

Calcium; is very important in the second trimester because this is when the babies bones & teeth are beginning to form. Sufficient calcium can also reduce your risk for high blood pressure.
  • Yogurt & string cheese are always quick grabs & can be taken with you on the go.
  • Dried figs & almonds thrown in a baggie as your own homemade trail mix are both high in calcium & a great dairy alternative for a quick snack on the go.
  • Sardines on some wholemeal toast are not only great for calcium content, but for iron & omega 3 fatty acid, that are both crucial to fetal brain & eye development.
  • Oranges; are known for their Vitamin C but also contain a generous amount of calcium.
Magnesium is another bone essential. It also helps convert food to energy; in return it helps to regulate your body temperature. 
  • Baked potato
  • handful of seeds (flax seeds are very high in magnesium & you can easily add ground flax to your bowl of cereal or oatmeal in the mornings). 
  • Edamame

Fitness Tips For Your Second Trimester

Tuesday, March 6, 2012

It is safe to work out daily during pregnancy, but you should always get approval from your doctor before starting a fitness plan. After 20 weeks you should avoid doing exercises on your back. Make sure to intake the extra 300 calories per day required. Monitor your heart rate & exercise intensity. Exerting yourself moves blood to your muscles and skin and may move less to your uterus. If exercise is too strenuous, there is a risk that less oxygen will reach the baby. Per usual make sure you are stopping for frequent water breaks & ASK FOR MODIFICATIONS if needed.

I am still training women's fitness boxing (not three times a day anymore, but at least once a day) & doing a few at home exercises & have a two mile loop around our apartment complex, that Brian makes me & I like to do at least two or three times a week. As you all know I have already gained enough weight to suffice an entire pregnancy plus some & I workout very frequently. Every ones body is different so please, don't try to diet or lose weight. Obviously is doesn't work. Granted if I stopped eating like a cow I probably could, but that is not the goal here. The goal is to maintain a healthy & active lifestyle not only for you, but your baby. It will increase your energy level & enhance your mood. It builds your endurance for labor & strengthens those muscles required for delivering a baby. It also does wonders for your skin (for those of you who like me were NOT blessed with that gorgeous pregnancy glow). Those are just a few of the various benefits of exercise during pregnancy.

I know your energy level probably increased as you rounded that first trimester & has slowly started to dwindle as you head into the third. So again lets keep them short and simple, we will save the long & intense workouts for when we are striving for our pre-baby bod. Here is one of my mini workouts for your second trimester & a treadmill workout if you are interested in some alternative cardio. Please let me know if you would like to see more for your second trimester.  

Tabata, what is it? It's a popular form of high intensity cardio with 20 seconds on & 10 seconds rest. Go at your own pace, take a longer break if needed remember you have more than twice the blood now & are carrying much more weight. I chose options that are fit for pregnancy & I will give more intense workouts for postpartum. I am always looking for new ways to incorporate cardio into a short & sweet workout, without having to run. For those of you who do prefer a little treadmill action over the tabata style take a look at the treadmill workout below. You can easily pair this 20 minute treadmill workout with 2 rounds of the strength portion & skip the tabata & call it a day. Enjoy.

25 Weeks

Sunday, March 4, 2012

Week Twenty-Five(Feb. 26th-March 3rd):

How far along? 25 Weeks
Total weight gain: 35 pounds
Stretch Marks? staying the same for now
Sleep: I have been have been having very vivid dreams lately 
Maternity Clothes: Oh yeah.   
Best moment this week: I had a major minor freak out this week, when I hadn't felt baby girl all morning, so of course I made Brian go out with me on a hunt for a fetal heart rate monitor. We finally found one at Babies R Us & the warning label stated that it is outlawed in the state of California because of potential cancer causing agents...what? Who would buy that? So that was that, no fetal heart rate monitor it is. What do you know, the rest of the night she was practicing her boxing combos in my belly...can you say RELIEF & that was the best moment.
Miss Anything? my regular dreams please, these are a little too vivid & bizarre for my taste.    
Food cravings: still having a major sweet tooth, blow pops have been a favorite this week.      
Anything making you queasy or sick? nope
Gender: Girl
Labor Signs: None
Symptoms: I have started to notice that she will be really active & the following day she will be really quiet...& it drives me insane. I am assuming they are growth spurts.
Belly Button in or out? In
Wedding rings on or off? On
Happy or Moody most of the time: Happy camper
Looking Forward to: Spring, because it means my baby shower is growing near!  

25 Weeks 6 Days

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