FitSugar

Julia Roberts Knows the Importance of Good Genes

FitSugar — Mon, 05 Nov 2007 15:30:00 -0800

After giving birth to her third child, Julia Roberts, has been working out to get back into shape. She does want you to know, however, that you shouldn't believe all the hype about celebs getting back into shape after having children. She said:

"I have been working out, but listen, it is 97 percent genetics. Don't let anybody tell you any crap about anything else, because that's what it is: 97 percent genetics and 3 percent just get your ass moving. Because I've never met a cookie I didn't like."

Got to love Julia's sense of humor and realistic approach to losing weight. I am not sure about the facts behind her 97% to 3% ratio, so don't feel totally hopeless. If you're looking to lose a little post pregnancy weight, slow and steady (along with healthy eating and exercise) wins the race. Besides, while she remains one of my all-time favorite celebrities, 97% of all my genes don't contain those would make me look like, well, Julia Roberts.

For anyone looking to up her own chances of staying fit pre/post pregnancy, be sure to check out Gabby Reece's moves to keep fit while pregnant.

Bauer-Griffin

Gabby's Fit Pregnancy

FitSugar — Fri, 19 Oct 2007 08:45:00 -0700

My girl Gabrielle Reece will be gracing the cover of the December issue of Pregnancy Magazine. I can't get enough of Gabby's great attitude and healthy lookout on life - she is one famous face that seems to have it together.

Gabby believes in working out during pregnancy, as opposed to afterwards when it's time to lose that weight. She explains a few of the exercises that she does to keep fit while pregnant. So to see a few of my favorites, just read more

Holding a 5-pound dumbbell in each hand, bend slightly at the waist and split your stance so that your right foot is in front of your left foot. Your right arm is extended toward the floor while your left arm is bent in a V. Simultaneously do a slow bicep curl with your right arm and a kickback with your left arm. Do 1 set of 12 reps on each side.

Start on all fours with your spine neutral. Extend your left leg straight back and slightly elevated, so that you feel a burn in your glutes. Holding a 3-pound dumbbell, extend your right arm straight out, at 90 degrees to your leg. Curl your right arm toward the outside of your left elbow, as if you’re giving yourself a hug. Do 1 set of 12 reps on each side.

Place a small chair within arm’s reach of stability ball, then lean on the ball with your back and shoulders supported, your rear off the ground and your left leg crossed over your right knee. Using your hips and glutes, push yourself up into a bridge position; hold onto the chair for support if you need it. Do 1 set of 12 reps on each side.

There are more great exercises to do while pregnant (and even if you're not) so check out the latest issue of Pregnancy Magazine.

UPDATE: Pregnant Women and Fish

FitSugar — Tue, 16 Oct 2007 16:45:00 -0700

Last week there was an announcement from a health advocacy coalition (funded by the fish industry) that urged expectant and nursing mothers to eat more fish (12 oz. or more) for the safety of their babies. They said that the Omega-3s in fish are far more important to consume and that you shouldn't really worry about mercury levels.

The FDA and EPA however, are sticking to their stance. They feel these women should eat no more than 12 oz. of fish a week, and should be careful about mercury. Some fish contain high levels of this toxin, which could harm the nervous systems of developing fetuses and infants.

Fit's Tips: As a reminder, fish is a great source of Omega-3s, but it's not the only way to get your fill. If you do eat fish, stick to no more than two meals of it a week. Choose seafood with low levels of mercury such as salmon, tuna, sardines, oysters, and mackerel. If you're not into fish, flaxseed oil, flaxseeds, walnuts, soy products, canola oil, and enhanced foods such as Breyer's yogurt.

Source

Pregnant Ladies - Don't Fear Fish

FitSugar — Tue, 09 Oct 2007 02:00:00 -0700

When the FDA and EPA warned pregnant women about mercury levels in fish, consumption of this healthy food dropped dramatically. Women were told not to eat more than 12 oz. a week, but confusion about which fish was OK to eat and fear about getting too much mercury made women give fish up altogether.

Now experts are saying that not getting enough Omega-3s is much more dangerous to the developing fetus than getting trace amounts of mercury. These important fats are found most readily in fish and are necessary for brain development and improved motor and cognitive skills. Some evidence suggests that it may also prevent premature delivery and postpartum depression.

These experts are pushing pregnant woman to eat at least 12 oz. of fish, while the government's advice is to eat no more than 12 oz. The thing is, the National Fisheries Institute is the one paying for this health message urging pregnant women to eat more fish, so the message seems like it's got money on the mind instead of babies.

What's the bottom line? Omega-3 fatty acids are essential to the health of growing babies. If you are pregnant and love to eat fish, go ahead and eat it, but stick to no more than 12 oz. a week. Salmon, tuna, sardines (yum), oysters, and mackerel are great sources. Not into fish? Great plant sources of omega-3s include flaxseeds, flaxseed oil, walnuts, soy products, canola oil, and enhanced foods such as Breyer's yogurt and eggs.

Source

You Asked: Can I Be a Vegetarian While I'm Pregnant?

FitSugar — Mon, 17 Sep 2007 09:45:00 -0700

You're asking and I'm answering...

Dear FitSugar,
Just curious if you can clear the air. I have heard from many sources, that it is a good idea for Vegetarians/vegans to take pre-natal vitamins, to supplement the lack of nutrients you would otherwise get from eating meat. What do you think?

- Veggie Lovin' Pregnant Pam

This is an awesome question, since I'm sure many other vegetarians want to know. Let me just clear up the fact that you can definitely be a vegetarian and have a baby, you just have to make sure that you are getting enough vitamins and minerals.

Vegetarians who eat nuts, beans, green veggies, dairy products and eggs will have no problems getting the protein, calcium and B vitamins they need. Vegans may need to take supplements to ensure they get enough B12 (but they need to do that even if they weren't pregnant). Both diets just need to include a variety of fruits, veggies, whole grains and sources of protein.

Pregnant women definitely need more of certain vitamins and minerals, so they should talk to their doctor if they are concerned about whether or not they are getting all that they need from their diet alone.

I made a chart to help you see what the nutritional needs of a woman are, compared to one who is prego. To see it read more

Vitamin	RDI for Women	RDI for Pregnancy
Vitamin A	700 mcg	same - supplements are not recommended since too much vitamin A could cause birth defects.
Vitamin B1 (Thiamine)	1.0 mg	1.5 mg
Vitamin B2 (Riboflavin)	1.2 mg	1.5 mg
Vitamin B3 (Niacin)	14 mg	same - Too much niacin during the first 12 weeks of pregnancy may lead to birth defects.
Vitamin B5 (Pantothenic acid)	5 mg	same
Vitamin B6 (Pyridoxine and Pyridoxamine)	1.3 mg	same - overdosing during the first 12 weeks of pregnancy (more than 100 mg per day) may be linked to birth defects involving the baby's arms, legs and nerve development.
Vitamin B9 (Folic Acid)	400 mcg	400-500 mcg before conception and for the first 3 months of pregnancy. While it is possible to obtain this level through eating plentiful amounts of foods rich in folic acid every day, it is more likely to be consistently achieved if the woman takes a daily folic acid supplement. It is important not to take larger doses of folic acid (1000 mcg) unless prescribed by your doctor.
Vitamin B12 (Cobalamin)	4-6 mcg	same - pregnant vegetarians eating dairy products probably don't need to take a supplement. Pregnant women following a vegan diet may need to take a supplement. Although nutritional yeast contains B12, and many soymilks are fortified with this vitamin as well.
Vitamin C	70-90 mg	same
Vitamin D	200 units	same
Vitamin E	10-15 mg	same
Calcium	1,000 mg	1,100 mg
Protein	40-60 g (depending on your weight and activity level)	about 70 g (25g more than you need when you're not pregnant)
Iron	18 mg	27 mg

A pregnant woman just needs to monitor her diet closely to make sure she is getting her RDI's. If she isn't, taking a pre-natal supplement is a great idea (and usually recommended by her doctor). It's not a necessity though, and it is possible for an expectant mother to get all the vitamins and minerals she needs from her diet. The vitamin is like a safety net. The best thing a woman can do, if she is already pregnant or thinking about becoming pregnant, is to talk to her ob/gyn about her dietary concerns. And don't forget the folic acid, which helps prevent many birth defects.

Source

Hair Dye and Pregnancy

FitSugar — Wed, 22 Aug 2007 08:45:00 -0700

Being pregnant has its pros and cons. Topping the list on the positive side, in my opinion, is the bundle of joy you get at the end of the process. The cons...well, my list is too long to go into here, but one concern from many women is hair dye. Is it something to avoid when prego?

According to The Mayo Clinic there really is no definitive answer. While it is likely the skin absorbs a small amount of dye, it isn't really clear how much if any reaches the fetus. However, some recent studies suggest an association between dying your hair when pregnant and some childhood cancers, but the evidence is weak. The best bet is to talk to your obstetrician, since he or she will likely have an opinion on the matter.

For me, I went the "better safe than sorry" route and avoided hair dye while I was prego, but there are ways to minimize the amount of hair dye that may be absorbed through your skin. Here are a few tips from the FDA:

Don't leave dye on your hair any longer than needed.
Rinse your scalp thoroughly with water after use of hair dye.
Wear gloves when applying hair dye.

Fit's Tip: The texture and thickness of a woman's hair can change drastically during pregnancy, so you might want to skip the process for this reason too.

I am wondering what you all think on this matter - would you dye or have you dyed your hair when pregnant? Let me know in the comment section below.

Source

More Motivation from Gabby Reece

FitSugar — Tue, 07 Aug 2007 08:45:00 -0700

Gabby Reece is a smart, athletic woman and mom. She is working hard at spreading a positive message to all of us other women and moms about our health and our bodies.

Here's more:

Hey, it's about being all that you are at whatever phase of life you're living. Hot is hot. You don't have to have a number to define you or make you dynamic and alive. Perfectly smooth skin doesn't make you happy, and if it did, what do you call all those hormonal teenagers running around? Of course I look back upon the past with fondness - after all, it's what brought me to the place I'm standing. However, I don't want to go back there, I want to focus on what I'm trying to create now.

Okay, so now is my time to get superficial with you. Our bodies. Why are we torturing ourselves about our bodies? How about taking in where you are, and if you want to make some improvements (lose some weight, take up a new exercise class, start getting outside more often, eat better, change your hair) then go for it. Yes, I do believe you can get better with age, feel better, look better, but it's not going to happen by wishing you were at another time in your life. It's only going to happen by embracing where you are now and being the best you can be. Right now.

Gabby is taking her own advice as her husband, surfer Laird Hamilton, talked to People about Reece who despite being 5 months pregnant spent the weekend in Chicago playing on the AVP Pro Beach Volleyball Tour. In her spare time, Reece has also been offering fitness tips for expectant mothers. "She's feeling good, training hard, working out like an animal. She gets checked out every week to make sure it's good – she's not foolhardy," he continues, "She's in the best shape of her life, and she's really happy with the way she's playing."

Source

Brides: Finding the Right Birth Control

FitSugar — Wed, 06 Jun 2007 15:45:00 -0700

Now that you are getting married, you might find that your birth control needs are changing. Since you are in a monogamous relationship, you don't have to worry about contracting an STI, so birth control methods that weren't an option before may suddenly be perfect for you. Plus, you may want to think about more suitable options depending on whether or not you are planning on having kids.

If you are thinking about starting a family soon, you can continue using condoms - because they are easy. If you don't want to be bothered IN the moment the Pill or other hormonal methods are great options. The monophasic birth control pills, the Patch, an IUD like Mirena, or the Nuvaring are effective at preventing pregnancy, and you'll begin ovulating soon after you stop using them.

If kids are in your near future, and you are using a long-term method of birth control such as the Depo-Provera shot, or the Implanon insert, you may want to consider going off of these soon after you get married. It can take up to a year for your body to get back to its normal cycle. You can use one of the above forms of birth control such as the Pill or condoms, until you know you're ready to start your family. You have talked about whether the two of you want kids, right?

Of course after you say "I Do," if you and your husband are planning on getting pregnant right away, you'll want to get off any form of birth control and possibly work on charting your cycle using the Fertility Awareness Method. That way you'll know which days are the best for getting preggers.

Fit's Tips: Now that you are entering this new stage in your life, if you aren't seeing one already, than switch to a gynecologist who's also an obstetrician. It's good to build a relationship with a doctor who could deliver your future children. They'll also be able to give you advice about birth control methods that will fit with your married lifestyle.

Source

Folic Acid Is Important For the Ladies

FitSugar — Mon, 14 May 2007 16:35:00 -0700

I'm sure you've heard that pregnant women should take folic acid (vitamin B9) to prevent birth defects, but did you know that you should start taking it a month before you conceive?

Folic acid is the synthetic form of folate and it can reduce certain birth defects of the brain and spinal cord by more than 70 percent. These birth defects are called neural tube defects (NTDs). NTDs happen when the neural tube (located along the back of an embryo that later develops into the spinal cord and brain) fails to close properly.

The most common NTD is spina bifida, where the spinal cord and the bones of the spine (vertebrae) don't fully form. This can cause the baby's legs to be paralyzed and they may later develop bladder and bowel control problems. The most serious NTD is called anencephaly, when the baby is born without part of its skull and brain, and eventually dies.

I know it's heartbreaking to think about - that's why it's so important to get your folic acid. If you are pregnant, or trying to conceive, take 600 mcg. If you are nursing, you'll need 500 mcg. It's a good idea for all women over 19 years old to get 400 mcg as well since folic acid is necessary for the production and maintenance of new cells.

You can take a supplement containing folic acid or eat fortified breakfast cereals and pastas that contain 100 percent of the RDI of folic acid. Foods like orange juice, asparagus, broccoli, beans, peas, and leafy green vegetables like spinach are great sources too.

Fit's Tips: Even if you are not actively trying to get pregnant but are still sexually active, it is a good idea to make sure you are getting enough folic acid just in case.

Strike A Pose: Prenatal Yoga Tips for Pregos

FitSugar — Thu, 18 Jan 2007 07:30:00 -0800

I've been asked a lot about yoga and pregnancy. Whether you are new to yoga or an experienced yogini, it's a wonderful way to take care of yourself and your baby-to-be.

Here are some things you should know if you are expecting...

Most gentle types of yoga are appropriate during pregnancy. Of course, tell your obstetrician or midwife you are practicing yoga - you'll probably be given an enthusiastic "thumbs-up." If you have high blood pressure or other complications, you'll want to ask first before starting (or continuing) your yoga practice.
Prenatal Yoga focuses a lot on opening the hips, releasing and stretching the lower back, relaxation skills, and pranayama (breath). By using and stretching the muscles you'll be needing during birth, you will essentially be making labor easier.
Prenatal Yoga also benefits your unborn baby - when you experience peace and relaxation, so will your babe.
While pregnant your body produces a hormone called relaxin which is intended to soften your inflexible bones and ligaments to make room for your growing baby and to prepare for birth. Avoid stretching further than you normally do, you don't want to pull a muscle.
Try to find a Prenatal Yoga class so you'll be able to get your questions answered. It's also a great way to meet new moms - to share with women who know exactly what you're going through.

Want to read some more tips? Then read more

You may want to avoid lying flat on your back after the 1st trimester - This position puts pressure on a major vein called the vena cava which will diminish blood flow to your brain and uterus and can make you dizzy.
There are a few poses and actions you should avoid - deep twists from the belly, jumping, deep back bending, holding your breath or rapid breathing (kapalabhati), abdominal work such as boat pose, lying on your belly such as in cobra pose, Bikram/Hot yoga (you don't want to raise you body's core temp), and anything that feels uncomfortable.
In the 3rd trimester, avoid all inversions - your baby is getting ready to move into birthing position and you don't want to disrupt that. This means any pose where your head is below your heart, even in down dog. Substitute hands and knees pose instead.
Drink plenty of water and be sure to get the extra 300-500 calories you need during pregnancy, especially if you are exercising.
Yoga can also alleviate some of the discomforts caused by pregnancy. There are poses for sciatic pain, round ligament pain, and yes, even morning sickness.
Listen to your body. If you get too hot or too tired during class, take a break. And don't overdo it.