Cambridge Can Help You Have A Safe & Healthy Pregnancy!
|
|
|
Love
Your Body
|
Look
and feel sexy and gorgeous for the whole 9 months with this easy
arms-and-legs workout.
|
Originally
featured in:
Fit Pregnancy June/July, 2001
|
|
|
|
|
|
|
| Written
by: Suzanne E. Stipe |
|
|
In my second
trimester, I was so happy about the way I looked that I bought a hot new outfit:
a black tank top with spaghetti straps, snakeskin-print capri pants and silver
strappy sandals. The secret to loving my body? Exercise. I used a burst of
energy in my fourth month to step up my aerobic workouts.
I felt fit, strong and sexy. But it wasn’t always that way.
For the first
few months of pregnancy, as I developed a little pooch, I worried that people
might think I just needed to lay off the Häagen-Dazs. When my husband admitted
that he noticed some pregnancy-induced cellulite on my thighs, I broke down in
tears. Despite his assertions that he thought I was sexier than ever, it was
hard to feel comfortable — much less sexy — in my own body when those first
pounds showed up.
Since I’ve
spent most of my life worrying about my weight, this reaction shouldn’t have
surprised me.
“Women who
were hyper-conscious about how they looked and how people viewed them
prepregnancy are likely to become even more sensitive while pregnant, especially
in the early months,” says Adrienne Ressler, a body-image specialist at The
Renfrew Center in Coconut Creek, Fla. Her advice: Hold on to a positive
self-image by viewing yourself with “soft eyes,” meaning to consciously
appreciate, rather than criticize, your body. Name-calling is definitely out.
Instead of referring to yourself with words such as huge or waddling, find
complimentary adjectives, such as glowing or graceful.
Exercise can
help you feel good about yourself and your body, too. “By toning key body
parts such as arms and legs, expectant moms can feel more comfortable wearing
sexy new clothes that will boost self-esteem,” says Elizabeth Trindade,
creator and owner of Strollercize, a pre- and postnatal workout program based in
New York, and a mother of three.
|
Suggested
Nutrients You Need For A Healthy Pregnancy
|
|
Key
Nutrients
As of January 2000, the Institute of Medicine at the National Research
Council in Washington, D.C., has established Dietary Reference Intakes (DRIs)
for pregnant women for some vitamins and minerals (DRIs have replaced
the Recommended Daily Allowances). Protein had not yet been updated as
of press time. Focus on including these nutrients in your diet every
day.
Biotin:
30 micrograms
Calcium: 1,000 milligrams
Choline: 450 milligrams
Flouride: 3 milligrams
Folate: 600 micrograms (400 micrograms folic acid from supplements, plus
200 micrograms from foods that contain folate naturally. Women who are
capable of becoming pregnant should take 400 micrograms of folic acid
daily.)
Iodine: 220 micrograms
Iron: 27 milligrams
Magnesium: 350 milligrams for women ages 19-30; 360 milligrams for women
ages 31-50.
Niacin: 18 milligrams
Pantothenic acid: 6 milligrams
Phosphorus: 700 milligrams
Protein: 60 grams
Riboflavin: 1.4 milligrams
Selenium: 60 micrograms during pregnancy; 70 micrograms during
lactation.
Thiamin: 1.4 milligrams
Vitamin A: 770 micrograms RAE (retinol activity equivalents)
Vitamin B6: 1.9 milligrams
Vitamin B12: 2.6 micrograms
Vitamin C: 85 milligrams
Vitamin D: 5 micrograms
Vitamin E: 15 milligrams
Vitamin K: 90 micrograms
Zinc: 11 milligrams
|
|
