It seems like the weeks are flying by!! I can't keep up! I am about 16.5 weeks today and feeling good! It's amazing how many people ask you how you are feeling (and I actually love it because it is sincere). My response is always, "good!". Thanks for asking. My bump has finally started to grow..... slowlyyyyy but surely. Weight has finally started to creep up too. I am up about 4-5lb. I have increased my protein because I have been craving it and have decreased my fruit consumption because my sugar intake was too high. I am not going to write any scientific stuff today, but I will do a fun little survey!
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Happy Valentine's Day! Yay, winter is almost over! :) And I get to have a nice cheat meal today. Who wouldn't want that? I posted some progress pictures above so that you can see my belly that still hasn't grown. I just look like I ate too much food and sodium. The picture on the right is today (Feb 14th) and the picture on the left was yesterday. I originally posted the picture on the right to ask my mom which shoes to wear but I am sharing it with you because I LOVE my new lululemon pants! Yes, I dressed them up. My friend told me about these pants and mentioned they were great for pregnant ladies! The band isn't tight and they grow with you. Not to mention, they are super comfy! I highly suggest getting them! I am going back today to get a second pair!
As far as updates, I had my monthly apt this week and I'm officially up 3.5lb! Woot. My doctor didn't seemed concerned so I'm relieved. Everything seemed healthy! I still have a few days here and there where I get nausea but at least I haven't puked again. And like I mentioned above, I STILL don't have a belly! What the heck!! Doc said it will come and not to worry. My ab muscles were just very tight before so it's taking them a while to expanddd.. Sounds like an alien is trying to rip through my hard work. It's fine little baby, as long as they go back to place after you've left you're hotel! So I know I keep saying I'm going to talk about nutrition and I think it's about time!! Read below what I have to say about nutrition. Please note, all my information is based off of my nutrition book.. It seems that prenatal nutrition is the most common question I receive from women who are trying to become pregnant or who already are pregnant. Now I can finally speak from experience! While it is extremely important to eat healthy your whole life, pregnancy is NOT something you want to skimp on. Prenatal nutrition is a VERY in depth topic so I am going to just touch upon a few important factor. During pregnancy a woman's nutrient needs are higher than any other time in their adult life (some nutrients more than others). Nutrient needs come mostly from a variety of foods but there are some nutrients that need "special attention" such as; protein, folate, iron, zinc, and calcium as well as vitamins that are known to be toxic if consumed in excess amounts. Recommended Guidelines Nutrient intake is different than caloric intake. They aren't created equally. Additional calories should only be in place for the second trimester ( roughly 340 calories) and for the third trimester (450 calories). I've had people tell me they started increasing calories right away! You don't need to increase calories in the first trimester because your baby is the size of pea! By the end of the pregnancy, you should only have increased you're calories by 17%, so the saying of "eating for two" isn't an actuality. The recommended weight gain for someone who is underweight is between 28-40lb. For someone who is of normal weight it is 25-35lb and someone who is overweight it is 15-25lb (Institute of Medicine and National Research Council of the National Academies). A pregnant woman's recommended in increase her folate intake by 50%. Studies show, that a low supply of folate can lead to neural tube defects, such as spina bifida. It is important to have folate in your system BEFORE you're pregnant as well. Hence why prenatals are so important! You can also get folate from refined grains that are fortified with folate. Check the labels. WHAT SHOULD YOU EAT? Fruits: 2 cups a day during EVERY trimester. Vegetables: 2 1/2 cups first trimester, then 3 for 2nd and 3rd trimester. Grains: 6 oz for 1st trimester and 8 oz for 2nd and 3rd trimester. Protein: 5 1/2 oz 1st trimester and 6 1/2 oz 2nd and 3rd trimester. **Remember if you're more active then your body will require more protein. Dairy: 3 cups for all 3 trimester. **Calcium is extremely important for the growing baby and it's bones. Make sure to pay attention to your intake and get enough! Consuming 8-12 oz of seafood per week is recommended. Remember the vitamins and minerals in fish are great for your and baby's brain! Just be careful of fish that is high in mercury. Limit white (albacore) tuna to 6 oz per week and avoid eating large ocean fish such as shark, swordfish, king mackerel, and tilefish. Next time I will touch upon what to avoid during pregnancy and more!! Please leave comments or questions. I'd love to hear some feedback! Cristina |
AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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