fitness & n utrition d uring p regnancy erika suhl
TRANSCRIPT
FITNESS & NUTRITIONDURING PREGNANCY
Erika Suhl
BENEFITS OF WORKING OUT
Boost your energy
Sleep better
Reduce pregnancy discomfort & stress
Prepare for childbirth
Improve your self-image
WORKOUTS TO EASE ACHES AND PAINS
Kegels
Pelvic tilt
Squat
Tailor or Cobbler Pose
Cobbler Pose
Squat
Pelvic Tilt
BENEFITS OF RUNNING
improved cardiovascular function
limited pregnancy weight gain
reduced incidence of muscle cramps
lowered chances of gestational diabetes
RISKS OF RUNNING (IN EACH TRIMESTER)
1st: Overheating of the baby’s forming organs is unhealthy
2nd: A woman is more vulnerable to falls
3rd: Dehydration can decrease blood flow to the uterus
WARNING SIGNS TO STOP RUNNING
Decreased fetal movement
Dizziness/blurred vision
Heart palpitations
Swelling in your calf
Vaginal bleeding
Stop!
IF YOU WERE NOT ACTIVE BEFORE PREGNANCY…
Consult your OBGYN before getting active again
ABDOMINAL WORKOUTS ARE SAFE..
Until you are 20 weeks pregnant:
Avoid laying on your back for extended periods
of time. This can reduce blood flow
to your brain and uterus.
IF A WOMAN GAINS TOO MUCH WEIGHT SHE COULD…
have a more difficult delivery process
develop gestational diabetes
have a harder time losing the weight
NORMAL WEIGHT GAIN
Gaining up to 35 pounds is normal depending on an individuals body weight
NUTRITION:
EATING FOR TWO
Don't restrict your calorie intake
An extra 300 to 500 calories a day is recommended, especially, when exercising
5 SUPER FOODS YOU SHOULD EAT AND WHY!
Eggs – (promotes overall growth and brain health of baby)
Salmon- (good source of Omega-3)
Beans- (high amount of fiber and protein)
Sweet potatoes- (high in Vitamin A and C)
Greek yogurt- (high in calcium)
SUPER FOODS
FOODS YOU SHOULDN'T EAT AND WHY!
Unpasteurized dairy/juice – (salmonella and E. coli)
Processed meats- (can cause miscarriage/stillbirth)
Undercooked meat/raw fish/eggs- (harbor bacteria)
Raw Shellfish- (leading cause of sickness in pregnant women)
Alcohol- (can lead to birth defects)
Stay Away!
NEGATIVE BIRTH EFFECTS FROM ALCOHOL
Abnormally small heads and brains
Impaired intellectual growth
Delays in physical development
Vision and hearing problems
Behavioral problems
FOR ADDITIONAL INFORMATION:
Fitness: http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc
Nutrition:http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/