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STAYING ACTIVE DURING PREGNANCY By Erica Ziel Knocked-Up Fitness Staying active and exercising during pregnancy has numerous benefits to both you and your baby. Plus, it increases your chances for an easier labor, delivery, and recovery. For an active pregnancy: • Walk for 30-60 minutes 3-6 days a week. The treadmill, elliptical, and stationary bike are good cardio options too. • Strength train 2-4 days a week, try prenatal pilates and yoga. • Practice your kegels all the time. • Avoid crunches after your belly starts to pop to decrease chances of abdominal separation. • Think about “hugging your baby” gently on a regular basis. This is a great way to continue to strengthen your abs. • Strong core muscles can help give you the strength you need to push your little one out. Staying active is only part of the equation to a healthy pregnancy. Here are some simple healthy nutritious tips: • Stay hydrated by drinking plenty of water. • Greens not tasting so good anymore? Try adding vinegar with olive oil to replace the dressing. • Craving salt? Opt for Himalayan sea salt instead of table salt. • Give in to small portions of your “not so healthy” cravings so you don’t crash and burn by eating the entire quart of ice cream in one sitting. • Eat real food. Avoid anything that comes in a box or a can. • Focus on portion control. Eat small healthy balanced meals and snacks. • Proteins: beans, legumes, nuts, eggs, beef, chicken, turkey, pork, cottage cheese, Greek yogurt, salmon (limit fish to once a week) • Fats: avocado, olive oils, coconut oil, real butter, nuts • Carbohydrates: fruits, vegetables, oats, fortified cereals (with little to no added sugar) 25

Green Child Magazine Winter 2013

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