Fitness Tips

For healthy pregnant women, exercise is safe!

Most women can begin or continue to exercise during pregnancy. Exercise improves posture and relieves back pain and other discomforts related to pregnancy. The American College of Obstetricians and Gynecologists recommends 30 minutes or more of moderate exercise a day for most, if not all, days of the week for healthy pregnant women receiving prenatal care. Always train with a fitness professional that has an educational background and/or certification in perinatal exercise.

Eat more omega-3 rich foods such as flax seeds.

Omega-3 fatty acids are essential to human health but canít be manufactured by the body. Omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can also be found in salmon, tuna, halibut, and krill. Omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. Omega-3s have been medically proven to reduce the amount of fat in your blood and help lower triglycerides. Triglycerides are a huge risk factor in heart attacks. They also help with depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, as well as joint pain and other inflammation in the body.

Weight training increases and maintains bone strength.

The exact mechanism through which exercise stimulates bone formation is still unclear. One of the more popular theories is that when muscle contracts, the stress of the contraction is transmitted to the bone to which it is attached, creating an electrical charge in the bone. In turn, this electrical charge stimulates the activity of the osteoblasts (bone building cells). This adaptive response of bone is known as the piezoelectric effect. For exercise to be most effective, experts agree that it must be weight bearing. This means that you must place a stress or load on the musculoskeletal system by loading it with weight.

Try drinking green tea.

It is calorie free and rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG), which is a powerful anti-oxidant. Research indicates that drinking green tea can lower total cholesterol levels, as well as improve the ratio of good (HDL) cholesterol to bad (LDL) cholesterol. Currently, the only negative side effect documented from drinking green tea is insomnia. This is due to the caffeine it contains. However, green tea contains less caffeine than coffee. Six to eight ounces of tea contain about 30-60 mg. of caffeine. The same amount of coffee contains over 100 hundred mg. of caffeine.

Eggs are a nutritious and economical way to consume quality protein.

Studies show that if you eat eggs at breakfast, you are likely to eat fewer calories during the day. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Try them anytime as a meal or hard-boiled as a snack.

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