What is a Healthy Eating Plan for Pregnancy?

So APPARENTLY it’s very important to eat healthy while you’re pregnant.  Hmm, who knew.  So what is eating healthy?  We all know what you’re NOT supposed to do (raw fish, alcohol, smoking, etc.), but what SHOULD you do to make sure you’re taking care of yourself and the lil’ guy or gal in your belly?  Have you ever heard of the 5 food groups?  Sounds familiar doesn’t it.  Well a healthy eating plan contains a wide variety of foods from the those very same food groups.  Try to stick within eating these foods every single day:

• 6 or more servings of bread, cereal, rice, or pasta.
  • One serving equals one slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup of cooked cereal, rice, or pasta.
  • If you are physically active, you can eat more servings (up to 11 servings if you are very active).
• 3 to 5 servings of vegetables.
  • One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or 1/2 cup of chopped vegetables, cooked or raw (raw is always better).
• 2 to 4 servings of fruit.
  • One serving equals one medium piece of fruit like an apple, banana, or orange; 1/2 cup of chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit; or 3/4 cup of 100-percent fruit juice.
• 2 servings of milk, yogurt, or cheese
  • One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese like cheddar or mozzarella, or 2 ounces of processed cheese like American.
  • If you are 18 years or younger and pregnant, you need at least 3 servings of milk, yogurt, and cheese.
  • Choose low-fat or fat-free dairy products most often.
• 2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts.
  • One serving equals 2 to 3 ounces of cooked meat, poultry, or fish-about the size of a deck of cards. Choose lean cuts and eat no more than 5 to 7 ounces of meat, poultry, or fish a day. One cup of cooked beans such as kidney beans or 2 eggs count as a serving.
  • Four tablespoons of peanut butter or 2/3 cup of nuts also equals a serving.
• At least 8 glasses of water.
  • Drinking milk, 100-percent juice, seltzer or other non-alcoholic beverages counts toward your amount of daily water.

Preventing Stretch Marks – Fact or Fiction?

Everybody seems to have an idea of whether you can prevent stretch marks or not and here is the absolute truth: genetics play a roll in whether you will get them or not. However, they also play a roll in how you get wrinkles as you age. Just like your face, if you TAKE CARE of your skin and use preventative measures you can make sure that you come out on top with the best skin you possibly can.

So how do you take care of your skin and prevent those angry little lines from popping up? Here are a few tips:

1. Start Early & Drink Your Water – Everybody’s bodies are different and grow at different rates, and depending on what number of pregnancy you’re on that will also play into the lovely growing game that every pregnant woman gets to play. The second you get pregnant your body starts to take care of that little piece of heaven in your womb. One of the things it will do is deplete you of water, which means two things: 1. drink more water, and 2. lotion up! If your skin starts to get itchy you are way behind the game and really need to make sure you are lathering yourself up day and night. Moist skin stretches easier, thus preventing stretch marks!

2. Be Consistent – This cannot be stressed enough. Seriously. Sleep with your favorite stretch mark prevention cream next to your bed, have it ready and available when you get out of the shower, and always have some in your purse as you’re out and about. This is the number one key to keeping your skin beautiful.

3. Use It Everywhere – Yes, it’s true…when most people think of getting stretch marks they tend to only think about the belly. But to many people’s surprise (including my little sister’s), it is very common to get stretch marks in other places as well. When Brittany was pregnant I sent her the Tummy Honey Butter and Tummy Honey Stick and she was FAITHFUL in slathering it all over her belly. She was so proud of herself and just knew that her belly would be beautiful and glowing and snap right back to her pre-pregnancy skin. And she was right, she didn’t get a single stretch mark on it. What happened is that she got them on her boobies and hips. She was so mad - “why didn’t anyone tell me to put that stuff everywhere?!” So ladies, I am here to tell you right now – PUT THAT STUFF EVERYWHERE. Thighs (inner and outter), hips, upper arms, breasts, and of course – your stomach.

4. Take Your Vitamins – Add some extra Vitamin E and B Vitamins to your pre-natals and you won’t be sorry. Vitamin E is really good for overall skin care (both orally and topically) and a good B Vitamin will help with eczema and other dry skin conditions.

Here are a few items that are great for preventing stretch marks. You can get them individually or buy them in a 3-pack. They also contain anti-itch ingredients and are all natural, but definite pluses.

Tummy Honey Cream – Stretch Mark Fading Cream + Prevention

Tummy Honey Butter – great for your bathroom or by your bed

Tummy Honey Stick – perfect to just throw in your purse.

Maternity Fashion Tips

Right about now your body is doing things that you never thought it would do. Grrr! Doesn't it listen to you?  "Stay exactly how you are just maybe give me a little bump that my baby can grow in…and maybe some really fabulous boobs."  Yeahhh, doesn't exactly work that way. Since you suddenly have to dress a foreign body we've got a few tips to help you through those tough days, weeks and months.

1. Make Sure You Are Balanced  I'm not talking about taking your pre-natals or seeing your therapist. I mean literally, when you look in the mirror make sure you look balanced. If you're wearing loose bottoms make sure you have a form fitting top on, and vice versa. If you have a flowy top on make sure that you have streamlined bottoms on. For example, a flowy skirt with a flowy top doesn't work (it’s especially critical when you’re wearing skirts). You'll look frumpy and matronly. Pair a pencil skirt with a flowy top or nice fitting jeans.

  2. Give Yourself Some Shape Now I know that it's super important to be comfortable when you're pregnant, and loose fitting shirts are really comfy, but they aren't always the most flattering. It's important to make sure that at least somewhere you have shape. Babydoll tops are great for this because your rib cage is fitted so you don’t look like you’re wearing a moo-moo, but you also get the comfort of a loose fit around your midsection.  If you want everything up top to be open and flowy go for something that comes back in at the bottom in a comfortable band.

3. They Make Maternity Clothes For A Reason  It might sound good to buy a couple sizes bigger of regular clothes to get through your pregnancy, but believe it or not baggy and bulky clothes make you look bigger, not better.  Keep your silhouette slim buy buying clothes that fit where they are supposed to and offer growing room in your belly.   Chances are your upper torso isn’t going to gain most of the weight, so you need to make sure that you’re not drowning yourself up there in order to create room for your growing belly.  Also, don’t forget that if you buy great basics you can use them with future pregnancies or swap with friends!

  4. Accessorize A pair of jeans and a fitted white t-shirt can go from plain to just plain ADORABLE by adding creative accessories.  Wear a scarf in your hair, put on big earings and a long necklace and wear some funky shoes.  (ps, a long necklace will add vertical dimension, automatically elongating and slimming your look).  Accessories will literally turn ANY outfit into something fabulous if done right.  And remember, you can wear accessories during any part of your pregnancy and after – so don’t skimp!

Top 10 Fitness Tips for Pregnancy

We all see those adorable mommies that are just 100% belly - and yes, sometimes it's genetic, but chances are those little ladies are getting their behinds up and moving from day one to the end of their pregnancies.

Here are some tips that Kristy found and she LIVED by them during all 4 of her pregnancies. As soon as I can steal some of her photos of right before she delivered you'll see that she most definitely was fit and healthy...ready to deliver perfect babies...and on track to get her pre-maternity body back!

To Do:

1. Select a fitness program that includes cardio, strength training, and flexibility components.


2. The American Pregnancy Association generally recommends that cardio training be limited to between 15 and 30 minutes and should include low-impact cardiovascular activities such as brisk walking, running, elliptical, biking, or low-impact aerobics classes. Athletes and other highly fit individuals, meanwhile, are authorized to work out for longer periods, but again, should consult their physician regarding their proposed fitness routine.


3. Pregnant women should keep their heart rate during cardiovascular activities to no more than 140 beats per minute.


4. When strength training, pregnant women should be sure to train the shoulders, upper back, chest, and arms (trust me, when you’re schlepping around a 10 lb baby, you’ll appreciate the advanced training.)


5. Abdominal exercises are also encouraged throughout pregnancy, although personal trainers recommend that you sub conventional sit-ups and crunches (which are both strictly prohibited after the first trimester because they can reduce blood flow to the fetus) for pelvic tilts in either a standing, seated or all fours position.


6. Pregnant women are also encouraged to stretch before and after workouts. Specifically, women are advised to stretch their hamstrings and backs (which become strained as a women’s burgeoning belly—and boobs—throw off her center of gravity). Ankle rotations are also recommended to reduce swelling, although personal trainers recommend against foot flexion during pregnancy as it can result in calf cramps.


7. Although recommended as part of any fitness program, warm-ups and cool-downs are particularly important during pregnancy to allow the mother’s heart rate and blood pressure to adjust in a slow, safe and controlled manner.


8. Shell out for new sneakers. During pregnancy, feet can increase as much as two full sizes and, perhaps even worse, the effects can be permanent! When shopping for new kicks, select a pair that provides good ankle stability and has added arch support.


9. It is especially important for women to remain hydrated during exercise. Experts recommend that women drink one pint of water prior to exercise and an additional cup for every 20 minutes of sustained activity to maintain optimal hydration.


10. Eat up! While you aren’t technically “eating for two,” pregnant women—and particularly those who exercise—need to be sure to scoff an additional 150 to 300 calories per day (pickles and ice cream anyone?)

The main thing is just get out there and do SOMETHING and listen to your body. Exercising while pregnant results in a higher-than-normal increase in oxygen demand (likely due to the baby pushing up against the diaphragm and reducing its ability to expand and contract), meaning that you will feel tired more quickly.