Gentle exercises for postpartum recovery

In the early days and weeks postpartum a new mama and her family should be focusing on adjusting to new sleeping patterns (sleeping when the baby is sleeping), spending time skin to skin to establish breastfeeding and learning and responding to a new infants cues.  

Taking these steps helps to boost confidence in parenting, promotes rest which is essential to recovery after birth and allows for natural attachment and bonding to take place between a new baby and her parents.

If you have had an uncomplicated vaginal delivery, most women are usually able to resume low-impact exercises by 6 weeks postpartum.  Cesarean birth or a more complicated vaginal birth often requires more time to heal, typically women are able to resume exercising by  8-10 weeks postpartum.  

It is recommended that your Care Provider clear you for exercise prior to resuming a structured fitness program.  Keep in mind that every woman recovers differently, it's important to listen to your body. Start slow and gradually increase time and intensity.

Gentle stretching and isolated abdominal exercises are usually safe to resume soon after giving birth. As you continue to recover, you can gradually resume exercise, especially if you were exercising regularly prior to delivery. It's best to take it day by day and only do what you can, being mindful not to push yourself too hard.  

Below are some gentle exercises that may be of benefit to you in the early days and weeks after baby.

Looking after a baby is hard work!  Be kind and gentle to yourself as you adjust to the new responsibilities and the demands that parenting requires.

Curious about your baby's development?

FITMOM Classes are very unique, not only do we have ongoing discussions regarding conception, pregnancy, healthy eating and exercise, but we spend lots of time learning about how our babies are developing.  Recently I met with a local Physical Therapist who specializes in infant and child development.  Today she shares her best practices for incorporating tummy time & the importance of gross motor skill development.

Baby on the move
Winnie Wong at kiddiemoves@gmail.com.

Ever wonder about your baby's rolling, sitting, crawling, and walking skills? Is it okay to wait it out if these skills are not showing up yet? All of these skills are part of gross motor skills, because they are movements of the arms, legs and body. Parents can help or hinder the development of these skills early on. Imagine if someone cooked and cleaned for you every day ever since you were a child, would you learn those skills without practice?

Babies need to move to develop their muscles and coordination. With the Back to Sleep recommendation, babies are spending a lot of time on their back from the day they are born. With the vast availability of exersaucers, bouncy chairs, Bumbo seats, jolly jumpers, car seats and strollers, babies can be "contained" too much. They are essential when parents need to shower, cook in the kitchen, do an errand, but they should be used in minimally. Very often, babies are not getting enough time exploring the world on their tummy. As a result, there has been an increase in babies developing flat spot on their heads from spending too much time with the back of their heads against firm surfaces. Some babies are learning to sit, roll, or crawl later simply from lack of exploration time outside of baby equipment. One of the key component early on is supervised tummy time while baby is awake. It helps develop neck and arm strength which will build towards pushing up and crawling and later on walking.

All babies develop at their own pace. Does it matter if mine is later than yours?

Most certainly babies develop their moving skills at different rate, just as some people are natural born athletes. However babies who are behind in developing their moving skills may warrant further check up with a doctor or health care professional. Perhaps the reason is due to insufficient floor time. Or maybe there is a medical reason. Walking is a huge milestone but not the end. Gross motor skills become more challenging as a child gets older, such as riding a bike, skipping, climbing stairs without hand support, and hopping. If a child is walking later than expected, he/she may also then develop the more advanced gross motor skills later.

What can parents do?

Some simple playmats on the floor and interesting toys can be the start to exploration. Tummy time can be built in from day 1 with baby being awake and laying on mommy and daddy's chest. When tummy time is incorporated daily from day 1, baby will gradually learn to tolerate it more and more.

When baby is learning to sit on the floor, parents can be a gentle support around baby's waist or back. Give the baby a chance to totter a bit to learn what movement means. If baby is always leaning against parent for support, the baby will not learn to use their own muscles to maintain sitting. Put toys in front and to the side of baby to encourage them to reach for them. Give them a chance to reach instead of just putting the toy in front or right into baby's hands.

When baby is learning to crawl, it is also a good time to teach him/her to crawl up the stairs (even if 1-2 steps) with supervision. It will build towards coordinating the arms and legs to move in different motions, and also for getting up to standing.

When should parents be concerned?

There is a large range of typical development, but if baby is developing outside of the general range, then parents should bring their concerns to their health care provider.

Here are typical physical development guidelines provided by pathways.org:

• By 3 months, while lying on tummy, baby is lifting and holding head up
• By 6 months, baby is using hands to support self in sitting, rolls from back to tummy, and accepts entire weight when standing with support.
• By 9 months, baby is sitting and reaching for toys without falling, moves from tummy/back to sitting, crawling on hands and knees with alternate arm and leg movement.
• By 12 months, baby is pulling to stand and cruising along furniture. Baby is standing alone and takes several independent steps.
• By 15 months, baby is walking independently and squats to pick up toys.

Signs to watch for as provided by pathways.org:

• At 3 months, while lying on tummy, baby has difficulty lifting head. Legs are stiff with little or no movement.
• At 6 months, baby is unable to hold head upright when sitting with support, arches back and stiffens legs when sitting with support.
• At 9 months, baby is using one hand predominantly, showing poor use of arms in sitting, difficulty crawling, inability to straighten back when in sitting or standing with support, cannot take weight on legs in standing.
• At 12 months, baby has difficulty getting to stand because of stiff legs and pointed toes, only uses arms to pull up to standing, sits with weight to one side, strongly flexed or stiffly extended arms, needs to use hands to maintain sitting.
• At 15 months, baby is unable to take steps independently, poor standing balance and falls frequently, or walk on toes.

If baby shows some of these signs above, then share your concerns with your child's doctor or health care provider.

Parents are often on the lookout for the sitting, crawling and standing milestones. One of the crucial one that gets missed is the ability to transition between sitting and tummy/hands and knees/back position by 9 months. Often babies are learning to sit by 6-9 months and may inadvertently be left in sitting for long periods of time on the floor. Some will figure out how to transition into hands and knees position, and some will continue sitting and eventually use bum scooting as a method to move. Crawling was once thought to be an optional phase of development. However its importance in hand and arm development is now being recognized, ranging from developing handwriting skills to hauling oneself out of the pool.

Where can parents get help? 
Parents can share their concerns with the baby's doctor or health care provider. Parents can also find Pediatric Physiotherapists who are licensed with the College of Physiotherapists of Ontario and has unique knowledge of child development. A Paediatric Physiotherapist will assess the baby to see how his/her development is compared to the typical range of skills. If a baby's skills is considered to be behind, the Physiotherapist can work with the baby and family to progress those skills.

For further information, please contact Winnie Wong at kiddiemoves@gmail.com.

Join our Core Restore Workshop with Special Guest Kim from Appreciating Health

Whether you had a baby 10 weeks ago or 10 months ago, this workshop is for you. 

 

Join us on Friday, February 6th and learn the fundamental Do's and Don'ts of Core Exercises after baby.

 

Many women experience Abdominal Separation, or Diastasis Recti (DR), after pregnancy.  Diastasis Recti is caused by intra-abdominal pressure and is a combination of the separation of the Rectus Muscle and a weakening of the linea alba, the connective tissue that connects your 'six pack'.  This connective tissue becomes weak and is unable to support your abdominal wall and internal organs.  It is also very common for DR to weaken your pelvic floor.

 

More often then not, we resume traditional core exercises, like crunches and planks, with the hopes of improving our core muscles and to 'bounce back' after birth.  However  these exercises can actually make the separation worse if you have DR, causing more weakness and leaving you susceptible to low back pain, pelvic pain or prolapsed organs. 

 

Whether you are working out at home or in a group setting, learning how to identify & assess yourself for Abdominal Separation and following the guidelines and best practices to restore Your Core is essential.  Join us for this interactive workshop and learn exactly what to do to safely exercise after and with baby! 

 

Kim from Appreciating Health will also be delivering a great session on Nutrition for the New Mom.  Learn what to eat to fuel your body to boost your energy and feed your family.

 

Register via email at fitmomdurham@hotmail.com by February 4th, 2015.

 

Hope to see you there!

 

 

FITMOM Durhams' Best Practices for Clean Eating

Eating Clean describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feelings of well-being, rather than external results. 

Diet is an essential part of healthy living.  However, eating well is not always easy.  Take baby steps and recognize how small changes are making big impact!

  

Best Practices:

 

Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

 

A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

Not so late snack-only if needed-try to stay away from carbohydrates before bed

 

Ingest 'Best' Foods:

 

Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat pasta sparingly, as they are cause for water retention (when you do eat pasta eat it early in the day), be mindful about bread products too!

 

Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans.  Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc.

 

Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections( not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
 

Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement    your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
 

Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9  caplets etc. Good fat helps us break down bad fats.

 

Practice:

 

If you are trying to make better habits and choices as it relates to meal planning, I often recommend making smaller commitments.  For example, attempt to eat 1 'clean' meal a day.  As you move forward with your success you can begin to increase the number of meals that are reflective of eating clean. Over time, this activity will require less effort by you.

If you have ever been to a FITMOM class you know that when we are not talking about sleeping issues, breastfeeding challenges or questions on infant development, the conversations take place around food. What to eat, what to avoid and the best recipes to feed a mama and her family.  I am always happy to share the recipes that I love with all of you.  I try to eat pretty clean (meaning trying to reduce the amount of food that comes processed in a box, and instead eating fresh, whole foods). 


In an attempt to cut out added sugar from our diets, I have been on the hunt for easy recipes for some of my families favourite meals that eliminate the convenience factor (and increase our sugar content) but still have lots of flavor.  Thanks to the internet I found a great recipe for home made fajita mix.  The original recipe called for sugar and salt, but I easily eliminated those two ingredients from my home made mix and it is still super delicious and healthy!

Home Made Fajita Mix:

One Tablespoon of Cornstarch
2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cumin

Combine all ingredients in a small bowl and mix.  This recipe is enough for one meal.

Quinoa Salad

I have just recently started making this easy and delicious quinoa salad.  Quino is a fantastic grain, that is iron rich.

This recipe is off the back of the Casbah Quinoa Box

Step 1.
Use 2 cups of water (or vegetable broth for added flavor)
Bring water to a boil.  Add in the box of quinoa and simmer for 15 min, until liquid is absorbed. 
Fluff with fork

Cut cucumbers, yellow peppers and cherry tomatoes and add it to the quinoa

For the dressing 1/4 cup oil 2 TBSP of Apple Cider Vinegar and 1-2 cloves of garlic minced.  Add pepper to taste.  Stir until combined then add it to the quinoa and mix.  Salad can then be refrigerated and served cold.

Exercise & Breastfeeding

 

I am often asked by new moms how exercise will impact breastfeeding, I was going through some of my resources when I came across this piece written by our FITMOM founder, Andrea Page, and I thought I would share it with all of you!  Enjoy :)

 

All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise.  Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, may are concerned that exercising may adversely affect their breast milk.  There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk.  An exercise program that is complimented with adequate nutrition and fluids will increase your metabolism and your appetite (your body's request to be replenished as it requires). Exercise induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.  FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:

 

Milk Supply:
It is recommended to wait at least six weeks before doing anything other than very low intensity exercise.  Aside from giving your body a chance to recover from birth, a new mom's number 1 focus is bonding with her baby and learning to breastfeed.  Frequen access to the breast in the first weeks of baby's life will help ensure an abundant & lasting milk supply, however, when you are ready to begin an exercise routine follow these recommendations to ensure your milk supply with be sustained.

 

1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration should occur 20- 30 minutes prior to exercise. (at least 500 ml)
• Throughout exercise every 10 –15 minutes 3 oz.
• Exercise should conclude with conscious rehydration. (at least 500 ml)
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour from the body
• Breastfeeding requires an additional 500 calories daily.

Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.

Weight Loss:
Recommended postpartum weight loss is maximum 4 pounds a month initially then decreasing over time.

Lactic Acid: Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1 –1.5 hrs after exercise. If you can, breastfeed your baby before you workout. 

Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.

Proper Support:
Last but not least, make sure your bra is supportive enough during exercise. The extra weight of breasts during lactation can cause back pain especially if not properly supported. If your bra is very constricting for extra support this is fine for exercise purposes only. After exercise return to a bra that is designed specifically for breastfeeding.

Sweet & Scrumptious: No bake cookie bites

I have a sweet tooth, and I love chocolate.  I also love peanut butter.  Put those two ingredients together in a dish for me and I am in heaven.  I was pretty jazzed a few weeks ago when a wonderful client introduced me to her no bake cookie bites.  These delicious treats will not only satisfy your sweet tooth, if you have one, but are healthy to boot!

She was gracious enough to indulge me with my own personal stash today (they have been consumed between myself and the boys) along with the recipe, which I will share here!

Ingredients:

• 1 Cup oats
• 1/2 cup of nut butter
• 1/2 cup of flaxseed
• 1/2 cup cacao nibs
• 1/3 cup nuts or seeds
• 1/3 cup honey or maple syrup
• 1 Tbsp chia seeds (optional)
• 1 tsp vanilla extract

Stir to combine all ingredients.  Cover and chill in refrigerator for 30 minutes.  Roll into small balls and store in refrigerator.  If too wet or dry add more oats or nut butter as needed.


Enjoy!

Abdominal Separation: Ensuring optimal core health in pregnancy & beyond

If you have met me in person, you have likely heard me speak a lot about abdominal separation, or diastasis recti.  Abdominal separation is caused by intra-abdominal pressure, resulting in a separation of the rectus abdominals into left & right halves.  Typically, this will begin in the second trimester of pregnancy and persists into the 3rd trimester.  The degree of separation can vary and is often measured in finger widths, with 1 being normal to low and 4 or more being a high risk separation.  However, length and depth of the separation should also be evaluated as well as a consideration for how long the separation has been present.

Although the condition of abdominal separation is not detrimental to your health (meaning you won't die), left untreated, it can negatively impact your quality of life.  The greater the separation, the more likely you are to suffer from organ prolapse (uterine, bladder and rectal prolapse being most common).

At FITMOM, we recommend that you & your care provider check for abdominal separation once in the first trimester, twice in the second and three times in the third. By doing so, you create an awareness of the condition and can rehabilitate your core correctly in the post partum period.  Engaging in effective abdominal exercises during pregnancy can keep your core strong and reduce/limit the degree of separation.  Avoiding crunches during pregnancy is a good start!

Am I at risk?
Anyone who is pregnant is at risk for some degree of separation.  However, some other factors may increase your risk:

• Genetics
• Carrying multiples
• Previous undiagnosed or untreated separation caused by previous pregnancies
• Engaging in sports or movement where your torso torques (Tennis, ultimate Frisbee, or any activity that causes you to repeatedly cross the midsection)
• Short midsection

After you give birth we recommend that you do a self-assessment at 2 weeks post partum to get a baseline and again at 6 weeks.  In many cases, the separation will close on its own, however one should not make any assumptions.

It is vital that you have your abdominals assessed again prior to starting any traditional core exercises.  Engaging in inappropriate core work can cause further separation and deterioration of your core muscles, leaving your midsection unsupported and at greater risk of prolapse.
Women with a high risk separation will need physiotherapy and in some rare circumstances, surgery.
In most instances though, women with low risk separation can often see full recovery when following certain protocols.  Review our handout on best practices "Core Restore Tip Sheet".

If you are concerned you have a separation and would like to close the gap, please contact me.  I would be happy to help you improve your core strength, rebuild your confidence and improve your overall conditioning. 

One Step At A Time

Recently, my husband gave me a Nike+Fuel Band.   This techy bracelet tracks your daily activity and awards you with NikeFuel.  It even has a fancy app that you can download to your iPhone (so I love it even more!).  What I like about the FuelBand is that it allows you to set individual daily goals based on your current activity level, or how active you would like to be.  Throughout the day you can see your progress and adjust as needed.  Every movement counts, from changing a diaper to taking out the trash or running up a flight of stairs to answer the call of a crying baby. 

Certainly, not everyone likes tracking their activity, especially when doing so points to how sedentary you may have become. This was the case for my husband, who due to a daily commute & a desk job, became all too aware of how little he moved his body during the work day.  This realization sparked him to make some changes to his schedule to add more movement into his day, like joining a running club at the office and working out on his lunch hour.  It's true that the small changes you make every day can have a major impact on your overall health. 

You may find that using a device or an app may be the catalyst that sparks your own commitment to being more active everyday.  Certainly our bodies are designed to move;  you only need to observe the easy, playful way that children move everyday to confirm that.  My own kids bounce, jump, leap, run, walk, roll and climb every day (mostly on my furniture, which drives me nuts, so in response I typically pack them up and send them out where they can tear it up outside and save my hardwood floors for rainy days instead).

In fact, just the other day the boys and I headed to the park to burn off some of their pent up energy.  After spending most of my day relaxing and watching movies I couldn't help but notice that my daily step tally was ridiculously low.  So instead of just watching my kids play at the park, hovering over them with worry as they climb towards their ultimate demise, I walked the perimeter completing laps while keeping a watchful eye.  As a result, the boys got to play at the park longer and instead of being idle, I was working towards my  goal of 10,000 steps a day (which, in case you did not know, is the marker used to establish a base line of good health.  People that log an average of 10,000 steps a day are healthier than those who don't).

Tonight we are heading out again for a family walk for some more outdoor play.  I am still about 2,000 steps shy of my daily goal (even though I did a workout at the track and played tennis with Ben this afternoon).  It's just another reminder that I spend too much time sitting in front of a computer or behind the wheel of a car.  Perhaps you also find that you're  spending too much time sitting.  If you need a little motivation and help meeting your goals there are lots of great gadgets and apps out there.  One just may be what you need to get you up and moving; one step at a time.

Fitness and the immediate post -partum period

Recently, I have received a few emails from clients who have recently had baby's about the type of exercises they could do in the early post partum period.  I posted this article a while back, but thought it was time to share it again!

If you’ve just had a baby, exercise is probably not your number one priority right now. Diaper changes, bath time, snuggling, shushing and feeding schedules are taking up all of your time and your energy! However, there are a few things a new mom can do to help recover from her birth and make the first steps back towards fitness in the first weeks and months of your new baby’s life.

The Immediate Post-Partum Period (Weeks 1-6)

Note: If you have experienced a traumatic vaginal birth or C-section you should speak with your care provider to determine what types of exercises are recommended for you and when you can resume.

The Pelvic Floor/Kegals

If you have had an uncomplicated vaginal delivery then you will likely find it fairly easy to resume pelvic floor exercises, like kegals, as early as 24 hours after the birth. Strengthening the pelvic floor in the early days can help to speed the healing process of the perineum (to encourage blood flow to the area) and will also help to reduce incontinence caused by pregnancy. Try 2–3 sets of 20, holding each muscle contraction from 1–2 seconds, increasing the length of time as your strength improves.

Belly Breathing (Isometric Exercise)
Imagine your lungs are in your belly. Expand your belly as you inhale (you will see your belly get bigger) as you exhale, pull your belly button back toward your spine. Hold your abdominals (not your breath) in this position for 3 seconds, increasing to 10.  These isometric exercises help to build up the Transverse Abdominals (TVA).   Work upto 3 sets of 20.

Pelvic Tilt Lie on your back with your knees bent. Press the small of your back into the floor while simultaneously lifting your pelvic bone towards your belly button.  Work upto 3 sets of 20

Side Lying Leg Lifts

These are great exercises to do while feeding the baby! Lie on your side with your top leg resting in front of the bottom. Begin by lifting the bottom leg up and down slowly Work upto 3 sets of 20. Repeat with the top leg. Afterwards switch sides.

Shoulder Rotations

The increased weight and size of your breasts coupled with the long periods of holding baby in common feeding postures causes many new mothers to complain of muscle pain and tension between their shoulder blades. Shoulder rotations will not only remind you to correct your posture but will strengthen this muscle group at the same time, and can easily be done in a seated position. Begin by lifting your shoulders up towards your ears and rotate them backwards, then squeeze your shoulder blades together. Drop back to normal position and repeat. Try 3 sets of 20.

After your Post-Partum Check Up (6 weeks and beyond)

Once your care provider has completed his/her exam and you are cleared for exercise you may begin a more challenging fitness program.

• Walking is a wonderful weight-bearing and low impact activity that many moms do on a regular basis, but it’s still important to remember to go slow at first. As you increase your strength and stamina you will be able to increase your intensity and speed. Listen to your body and don’t push too fast too soon.

• Classes are a great way to build a network of support for you and socialization for your baby. An exercise program that is designed just for moms and new babies should address general concerns related to being a new mom as well as fitness-related issues. Make sure your class is led by a certified fitness instructor who has experience with prenatal and postnatal women.

• Consume quality calories and drink plenty of water. Eating right and staying hydrated will ensure both you and your baby have the right nutrition & energy needs to meet the demands that motherhood brings.

• Remember to build in time to rest. Try to go to bed early. Being disciplined in this area will help you feel better overall.

Most importantly, be kind and gentle to yourself and remember to take it one day at a time!

Caffeine, how much, how often- Summer Fitness Challenge 2013 Nutritional Tip

Thanks again to Andrea Miller, Registered Dietician for this weeks Nutrition Tip!

Oh for the love of coffee! (or tea, if you are like me!)- but how much is safe while you are breastfeeding?

Caffeine is a chemical that is found naturally in the leaves and seeds of various plants. Natural sources of caffeine include coffee beans, cocoa beans, kola nuts, tea leaves, yerba mate and guarana.

Caffeine excites the central nervous system. It also improves alertness for short periods of time.
Some people are more sensitive to caffeine than others. For these people too much caffeine can cause: trouble sleeping, anxiety, irritability, nervousness,  rapid heart rate or headaches. Caffeine in breast milk can cause similar symptoms in your baby.

Up to 300mg of caffeine, daily is considered safe, while pregnant or breastfeeding. This is the equivalent of 2  8oz cups of coffee or 6 cups of black tea!

The chart below provides caffeine content of some common foods and beverages! Choose carefully.

Caffeine in Foods and Drinks
Food or Drink Amount of Caffeine (mg)
Coffee (6 oz/200 mL)
Percolated 72-144
Filter drip 108-180
Instant 60-90

Tea (6 oz/200 mL)
Weak 18-24
Strong 78-108
Iced Tea (sweetened) 15-67

Some varieties of pop (one 12 oz can /355ml) 28-64

Chocolate bar (2 oz/60 g)
Milk Chocolate 3-20
Dark 40-50

If you are a tea drinker, be careful of some herbal teas! 

Some herbal teas, such as Chamomiles, aren’t good to drink when you’re pregnant or breastfeeding. 

Herbal teas generally considered safe if taken in moderation (2 to 3 cups per day): citrus peel, ginger, lemon balm, orange peel, rose hip. 

Avoid teas with Aloe, Coltsfoot, Juniper Berries, Pennyroyal, Buckthorn Bark, Comfrey, Labrador
Tea, Sassafras, Duck Roots, Lobelia and Senna Leaves.

For more information please contact Andrea Miller

Summer Fitness Challenge Week #4- Nutritional Tip

Special thanks to Kim Corrigan-Oliver of Your Green Baby for this weeks nutritional tip and recipe!

Tip:
Include healthy snacks in your day to keep blood sugar levels stable and energy levels up.

Recipe:
Granola Bars
½ cup brown rice syrup
1tsp vanilla
2 tbsp coconut oil
¼ cup nut or seed butter 
1 cup cereal flakes (any whole grain flake)
½ cup rolled oats
½ cup brown rice crisp cereal
½ cup dried fruit (raisins, dates, apricots, cranberries, blueberries, cherries, etc)
¾ cup coarsely chopped nuts and seeds, any combination (almonds, cashews, sunflower seeds, pumpkin seeds)

Gently heat syrup, vanilla, coconut oil, and nut or seed butter in a large sized sauce pan until melted; stir in remaining ingredients and then pat into an 8 inch x 8 inch pan.

Refrigerate at least 1 hour and then cut into squares or bars.

Nutrition Tip: Eat a rainbow a day!

Again, thank you to Andrea Miller, Registered Dietitian for this weeks nutritional tip!

Eating well after having a baby is a challenge for many reasons: fatigue, time (or lack of!), a shortage of hands to prepare meals, did we say time!

Here’s a tip to help you get more of the fruit and vegetables that you need every day.

Eat a rainbow a day. Try to get something red, orange, yellow and green every day.

Red: slice tomatoes in your scrambled eggs; slice a red pepper, put it in a container in the fridge and grab a slice or two each time you open the fridge; buy a mini watermelon- cut it up before you put it away- share a few chunks with your older children at meal and snack time.

Orange: buy the easy-to-peel clementines; peel two or three at a time, leave them in a bowl on the counter for easy access; crunch on a baby carrot or two while preparing lunch and dinner.

Yellow: buy frozen mango- make a quick smoothie with mango and low fat yogurt or skim milk; keep bananas handy for trips in the car, a perfect snack after a work-out and to slice on top of cereal or toast and peanut butter.

Green: think leaves- keep pre-washed, pre-mixed salads on hand- add a few leaves to sandwiches and wraps; buy cut up raw broccoli (fresh or frozen)- add it to the pot when cooking rice or pasta- fewer dishes to wash and your veggies and grain can be enjoyed together!

Aim for two to three fruit and two to three veggies each day- store them pre-cut  in see through containers within easy reach in your fridge (not in the crisper drawers); choose fresh or frozen fruit or veggies; add fruit and veggies to salads, cereals, soups and stews. 

Have a colourful day!

Summer Fitness Challenge Week #3

Happy Victoria Day Monday!

We have been blessed with a gorgeous weekend.  I hope you are making the most of it.  Head outside and enjoy the outdoors, get your gardens ready and play at the park!

For those of you who are up for it, please find our first Video Bonus Workout.  This is a stroller circuit.  All you need is your stroller, water and a park bench!

If you do this workout anytime over the remaining 6 weeks of the challenge you will earn Bonus Points!

Warm up 5-7 minutes
If you are lucky enough to have a park with a path, follow the path for 3 loops at a brisk pace or run/jog
After you complete 3 laps find a bench.  Perform 10-20 squats, step up lunges and rotating plank push-ups.  Beginners keep your reps low (10) advanced (20).  Run 3 laps and Repeat bench moves for a total of 3 Sets.
Follow with a warm down and stretch.

Good luck and have fun!

Jenn

PS I hope that next time I make a video, we won't lose the top inch of my head in editing.  Sometimes iMovie makes me sad.

FITMOM Durham's 2013 Summer Fitness Challenge. Rules & Points!

Congratulations! I look forward to accompanying you on your journey to being a healthier mom.  Remember, this is not a weight loss challenge, but an opportunity for all of us to improve & maintain healthy habits!!

Below you will find the daily goals that we will be striving towards along with their point valuation: 

Drink 10 cups of water/ day   1 point

Eat 3 meals & 2 snacks per day (Ensure all food groups are represented. Aim for 2-3 servings of fruits & vegetables/day) 2 points

Ensure adequate rest.  Aim for 6 hours of sleep, (Naps absolutely count) 1 point

30 minutes of consistent physical activity (max is 60 min/day) 3 points

Attending your FITMOM class or Personal Training session 6 points

Maximum Points/Day =10. Total Points over 8 weeks= 560 (not including Bonus Points)

Activities that count towards physical activity:

Bike ride, brisk walk (no strolls, let’s break a sweat!), running, interval training, strength training, yoga, workout DVD at home, group fitness classes outside of FITMOM, tennis, swimming (for mom not baby), team sports etc.

Bonus Points:

Babywearing in class- 1 point

Bring/Refer a Friend to any FITMOM Class-1 point

Completing any of the exclusive videos to support your workouts at home-2 points.  These will be posted up to my VIMEO account for you to access through the FITMOM Durham Blog.  These will be posted soon!

 

Here you will find the Link to your tracking sheets:

This is a link to your weekly tracking for those who think "Big Picture"

I encourage you to print off daily tracking sheets, which can be found here, to help keep you organized.  Remember, we are working on the honour system :)

FITMOM Durhams Summer Health & Wellness Challenge: Tip # 1- Eating Healthy can be as easy as counting to three

It's official!  Our Health & Wellness challenge has started effective TODAY!  What better way to start off the challenge, and the week, than with some information on improving what & how we eat,

 

A special thank you to Andrea Miller, RD who has contributed to this weeks post!

 

Tip # 1- Eating Healthy can be as easy as counting to three

As a new Mom, eating well while you are breastfeeding and perhaps looking after other children can be hugely challenging. Just taking the time to eat anything often requires herculean effort.

Here are some of my tips, to help new Mom’s eat well (or maybe just better!)

1) Eat three meals each day: choose three food groups at each meal

Don’t panic- this might be- cereal, milk and a banana; it could be a PB and banana sandwich and a glass of milk; it might be humus, pita and a yogurt (Greek yogurt if you like it- it is higher in protein!); or it could be scrambled eggs, whole wheat toast and a frozen fruit and yogurt smoothie.

2) Eat two snacks each day: choose two food groups at each snack

Yogurt and fruit; toast and PB; milk and a handful of almonds; and apple and a hunk of cheese.

Think outside of the box when planning meals- you do not need to cook for hours to eat well- grilled cheese on whole wheat, sliced tomato and cucumber and fruit with yogurt can make a great dinner for a sleep deprived Mom. My clients all know I am a big fan of breakfast-for-dinner- eggs, toast, milk and fruit! Healthy, well-balanced, comforting and quick.

Three meals, three groups; two snacks, two groups! Keep counting!

 

Andrea Miller MHSc, RD

Consulting Dietitian

105 Consumers Drive, Unit 2

Whitby, Ontario

L1N 1C4

905-233-2347 andream@live.ca 

Connect with Andrea on Facebook

The Benefits of Baby Wearing

Ben was 4 years old when Jakob was born and he was a busy, climbing, jumping kind of a boy (is there any other kind of kid? Certainly not in our house!).  Babywearing made it possible for me to keep up with him and be hands free.  It also allowed me to stay connected to Jakob and enjoy the close cuddly feeling that a new baby brings you. I continued to enjoy the benefits of babywearing well beyond the infant stage.  For those of you who were around for the first year of FITMOM in Durham Region, you may recall me lunging, squatting and sweating alongside of you with a 12mnth old toddler strapped to my back! 

Here is some great information that may have you increasing the amount of time your baby spends in a carrier/wrap vs a car seat, swing or bouncy chair!

1. Baby's are happier when you wear them.  In fact, one study found that babies cried 43% less overall and 54%less in the evening hours when they were in a carrier, compared to babies that were not. (1)

2. Baby's are healthier when you wear them.  The sound of your heartbeat , the rhythm of your breathing and your own bodies movement is familiar to your little one.  This stimulation helps regulate his own physcial responses.  Wearing your baby can also help stimulate their development by exposing them to the five senses (touching, hearing, seeing, smelling, and tasting), which has a positive impact on your infants brain development.

3. Builds confidence and communication Wearing your baby close to your body allows you to respond to his needs quickly.  Learning to read your baby's gestures, facial expressions and natural movements increases your confidence and deepens the mutual attachement between baby and parent.

4.Comfortable & convenient Investing in a good carrier will allow you to get through your daily activities (cleaning, shopping, travelling) without having the anxiety or stress of experiencing the frequent interruptions of an infant. 

5.Can be done anytime, anywhere by anyone
Babywearing allows other family members or friends the opportunity to connect and bond with the new baby in your life. I always love seeing dad's with a baby strapped to their body.as they walk the dog or during family outings.  Babywearing allows all loving caregivers the oppotunity to connect and bond.

For more information on the benefits of babywearing visit
 

Babywearing International
Ask Dr. Sears
Attachment Parenting International

 

1 - Hunziker UA, Garr RG. (1986) Increased carrying reduces infant crying: A random-ized controlled trial. Pediatrics 77:641-648
 

For those of you who struggle

I came to be a co-sleeper out of necessity, not by choice.   The physical toll of sleep deprivation was a shocking revelation of the parenting experience.  You can never be prepared for the lack of sleep, especially for those of us who have been blessed with the 'non-sleepers'.

I quickly realized that when Ben and I were sleeping side by side we both slept for longer periods and were cozy and warm together, often mimicking the same sleeping positions (of which there are way too many photos of, but none that I can easily access to share with you, oh darn!).  Ben would start every sleep in his crib but after the first or second feeding through the night we would be back in my bed together to catch some sleep.  Eventually, I gave up trying to keep us separated and was happy to have this little creature that I loved taking up residence beside me.  My husband was also a reluctant co-sleeper, and yet, we all managed to adapt to this new lifestyle. 

Over the years as Ben grew up he spent less time sleeping with us and more time sleeping alone.  Eventually our middle of the night encounters spread out and he has become, over time, what one would describe as a good sleeper.  However, tonight as he went to bed he said what all babies must feel, but can't express : "Mommy, when I sleep beside you, I feel safe."  My response was "Of course you do!  That is why I am the mom and you are the kid".  We cuddled up in his bed for the last of his bedtime snuggles and soon he was off to sleep. 

So for those of you who find themselves struggling with the decision to co-sleep or not hear this: if it feels right to you then do it.  Remember that your baby can't always articulate how he is feeling but as my wise Ben has said,  everyone feels safer when they are together. 

Sweet Dreams!

Open House with Fitmom Durham

This week I am really excited to be hosting an open house for all of our classes at FITMOM Durham.

 

If you have not yet had a chance to try our classes out, then I invite you to come over and have some fun getting fit with your baby or toddler during the week of January 14-18, 2013

Let's make 2013 the most health focused year of your life!

FITMOM2Be/PreYoga

This class is perfectly suited for all moms2be! It is is the perfect balance of muscle conditioning to develop strong, stable muscles to support your changing body and Yoga postures that stretch and strengthen your body for birth.

FITMOM+Baby:

The most popular FITMOM indoor class. Shape and sculpt your body using your baby as added weight resistance. Each class is a full body workout designed to improve your core strength, burn fat and build muscle. You can expect to see longer, leaner arms, toned and shapely legs and smaller waistlines. Exercise without the guilt, meet other women in your community and have fun.

FITMOM+Baby Bootcamp

This high energy class will give you the energy you need to get through any day! A combination of intervals, circuits, plyometrics, strength training and great music delivered in signature FITMOM style. Babies are incorporated throughout the class. Suitable for all fitness levels.

SNAP Pickering captured us in action this morning at the FITMOM+Baby Bootcamp Monday's at10:30am
Mommy's lunged, squated and did push ups all using their baby's as motivation & resistance.

 

FITMOM Durham's Motivated Mondays

It's Monday Mommy Mavens!

Let's start off the week right with another tip to help keep us motivated and on track with our wellness plan!

So many of us are in a rush to lose those extra pounds immediately after birth.  We want to quickly reclaim our bodies after giving so generously to our precious little ones over the course of the 9 months.  Weight loss, when done right, is best achieved through a healthy diet and exercise.  One without the other will likely keep you from reaching your goals.

Sustaining a nutrient dense diet is as important in the post-partum period as it was during your pregnancy.  For those of you who are also breastfeeding, it is even more essential as your body will take what it needs from your storage to make fabulous breast milk for your baby.  Unfortunately, it means that we are often left depleted!

Ideally we are to eat every 3-4 hours, this will help ensure that our glucose levels don't drop dramatically and will keep our metabolism working hard for us.  Whenever possible we should ensure we are reaching for whole foods and avoid pre-packaged meals and snacks (they are often the biggest enemy to achieving a healthy diet!)  A healthy diet insures adequate intake of:

• a quality protein source (meat, poultry, eggs, beans, nuts/seeds etc)
• healthy fats including DHA (fish including salmon, sardines, mackerel etc, cod liver oil, walnuts, Avocado, peanut butter)
• quality carbohydrates (whole grains, cereals, oats, fruits, vegetables, beans etc)

Also remember that we should be eating at least 6 servings/day of fruits and vegetables (including at least 2 leafy green vegetable sources)

Here is a sample of some great examples of meals/snacks that hit the mark for this weeks challenge

Also, here is another great resource to better understand Good Fats vs Bad Fats.

http://www.helpguide.org/life/healthy_diet_fats.htm   Reading this will help guide you on your next grocery shop excursion.

Enjoy!