How Much Weight Will I Put on During My Pregnancy?

It depends on your weight before you become pregnant.

Weight gain in pregnancy varies greatly. Most pregnant women gain between 8kg and 14kg (17.5lb to 30lb), putting most of the weight on after week 20.
Much of the extra weight is due to your baby growing, but your body will also be storing fat, ready to make breast milk after your baby’s born.
Putting on too much or too little weight can lead to health problems for you or your unborn baby.

Gaining too much weight

Putting on too much weight can affect your health and increase your blood pressure. However, pregnancy is not the time to go on a diet as it may harm the health of the unborn child.

It’s important that you eat healthily
Gaining too much weight can increase your risk of complications. These include:

gestational diabetes: too much glucose (sugar) in your blood during pregnancy can cause gestational diabetes, which increases your risk of having a large baby. pre-eclampsia: a rise in blood pressure can be the first sign of pre-eclampsia. Although most cases are mild and cause no trouble, pre-eclampsia can be serious.

Gaining too little weight

Gaining too little weight can cause problems such as premature birth and a baby with a low birth weight (less than 2.5kg or 5.5lb at birth). It can also mean your body is not storing enough fat.
Lack of weight gain can be related to your diet and weight before you become pregnant.
However, some naturally slim women stay slim while they’re pregnant and have healthy babies.

Staying active

Staying active is important while you’re pregnant as it will help prepare your body for labour and birth.
Keep up your normal daily activity or exercise (unless you’ve been advised by your midwife or GP not to exercise).

Advice about your weight

Your midwife or GP may have special advice for you if you weigh:

more than 100kg (200lbs)

less than 50kg (100lbs)

If you’re concerned about your weight or any other aspect of your health when you’re pregnant, ask your midwife or GP for advice.


http://www.nhs.uk/chq/Pages/2311.aspx?CategoryID=54&SubCategoryID=128#close

How Many Calories to Eat to Lose Weight

Learn to count your calories

Do you need to know your daily calorie count as part of a weight loss plan, your weight maintenance program, a healthy lifestyle commitment, to explore a low calorie anti-aging diet, or to help keep away the dreaded belly fat?

Here are some easy calorie counting tips to help you get started on your road to a healthier life.

How to measure portion size

Remember portion size, portion size, portion size.

Every time you see a calorie count, it is based on the portion size or the amount of the food tested.

Watch that nutrition label 

Most prepared foods now have nutrition labels which include the calorie count per portion. For other foods, use a calorie counter chart.

When you change the portion size, be absolutely sure you have not increased it.

Remember, when you change the portion size, you will always change the calorie count. 

Avoid portion distortion

When preparing food at home, measure portions twice.

Measure ingredients before you cook especially with recipes that give you calories per serving.

Then measure portion size after cooking to check with calorie counters.

This is easier by keeping separate sets of measuring spoons and measuring cups near the refrigerator and/or pantry areas.

Exchange high calorie food for low calorie food

Pump up your daily diet with very low calorie foods like a variety of very low calorie green teas in delicious flavors, low calorie fruit selections, and low calorie vegetable selections added to recipes.

Discover how to make low calorie substitutions for high calorie foods. For example, instead of a creamy, sugary double latte that has 500 calories or a high calorie snack, treat yourself to a delicious new green tea at 2 calories.

Keeping track of daily calories

Keep a written daily record until you have developed all the skills you need to maintain a low calorie diet with sufficient healthy nutrients for life. You simply can’t keep these totals in your head, day after day, year after year, and it is the calorie totals that count.

Try keeping a small pad of paper in your pocket with a small pencil or pen.

Record the calorie totals as you eat them and keep running totals of the weeks and months to measure your progress.

If you are considering an anti-aging diet of calorie intake reduction while maintaining optimal nutrition, you must first check with your physician to monitor any prescription drugs you may be taking for a health problem.

Since eating healthy may improve your health rapidly, your treatment program may also need to change accordingly. People may be able to carefully stop some medications. Also, this diet is for healthy non-pregnant adults only.

 http://www.green-tea-health-news.com/counting-calories.html How Many Calories to Eat to Lose Weight

Can Group Fitness Program for Weight Loss Help Me?

Group fitness classes have many benefits for the fitness enthusiast. There are many classes available in local gyms and community organizations. Cycling clubs, walking groups, and boot camps are fast on the rise in the area. Most gyms host classes such as Zumba, abdominal, and yoga. Infomercials are showing new programs everyday so you can have the experience of a group session right in your home. There are four main benefits of group training. Teamwork can be utilized in some training sessions to complete exercises that require a partner. For individuals that work together group fitness can build camaraderie. The military and first responders use this type of training to help build a cohesive unit.

Accountability insures that as a member of a team you want to be there for your fellow classmates. No one wants to be the one that is late or absent from an appointment. An appointment helps many in having a schedule to workout.

Program Design is an important part of reaching your goals when exercising. Most individuals don't know how to schedule out a plan to help achieve their goals. The cost of individual training can put a burden on some because of the cost per hour. The trainer that leads the class has already thought out what works and gives the maximum benefit to that days program.

Socializing with like minded people can help you in feeling good about the people you're with. People have a need to bond, and being apart of a group gives that feeling of belonging. Group training gives you the opportunity to meet new people in the community that have some of the same motivations to live a healthy lifestyle.

Group training will continue to grow in popularity in the coming years. Group fitness can be done by anyone regardless of age, gender, or physical ability. It just takes the right class and set goals to achieve the results you want. So, what are you waiting for class is in session.

http://www.examiner.com/article/can-group-fitness-help-me Fitness Program for Weight Loss

Can Nutrition Help Fight or Ward off Depression?

Depression is a debilitating but widespread condition involving low mood, low self-esteem, and loss of interest or pleasure in normally enjoyable activities. Nutrition may have the potential to affect a person’s risk of depression, its symptoms and its severity. The link is frequently explored in research studies, but the results are not yet conclusive.

Some aspects of nutrition that may be associated with depression include omega-3 fatty acids, vitamins C and E, folate, alcohol, caffeine, and overall style of diet such as the “western” diet containing processed foods.

Some people eat more when they are depressed, while others eat less. In any case, it is likely that a depressed person will not prioritize healthy eating all the time. Fast food or comfort food can seem more appealing. However, sustaining food is needed to maintain stable blood sugar levels. Although the brain needs glucose to enable it to perform effectively, very sugary foods cause blood sugar levels to shoot up and then plummet, leading to lethargy. This can trigger another sweet craving, and the cycle continues.

Certain foods increase the physical stress on your body by making digestion more difficult, or by denying the brain essential nutrients. Drinks can have just as great an effect: caffeine and alcohol both put a considerable strain on the body, and sometimes the mind.

Relying on caffeine for energy is not a good idea. It raises stress hormones and can cause insomnia and dehydration, having a negative impact on the body. Yet the link appears somewhat complex. A very recent study in Finland looked at the connection between caffeine and depression. Based on 2,232 middle-aged men, it found that depression was significantly less likely in heavy coffee drinkers (more than 813ml per day), than non-drinkers. Tea and overall caffeine intake were not linked to depression.

Heavy consumption of alcohol will have unpleasant effects the following day and perhaps in the longer-term. This does not mean that depressed people need to avoid alcohol completely, but it is not a healthy coping technique.

Foods That May Help Fight Depression

Regarding omega-3 fatty acids, experts suggest they may affect depression because they are widespread in the brain. Dr. Rossella Liperoti and colleagues at from the Catholic University of the Sacred Heart in Rome, Italy, explain that the omega-3 fatty acids eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA) are the most common polyunsaturated fatty acids in the brain.

These compounds help regulate cell membranes, dopamine and serotonin levels, communication between brain cells, and brain glucose metabolism. “Increasing evidence from animal and human research shows omega-3 depletion may play a role in several disorders,” say the team.

“In particular, an association between omega-3 and depression was repeatedly suggested in observational and experimental studies on populations affected by major depression, depressed mood or postpartum depression,” they add. But they point out that larger and more sophisticated studies are needed to provide “convincing evidence of a causal relationship” and to show a benefit from supplementation.

In any case, omega-3s are found in high concentrations in oily fish such as salmon, herring, mackerel, anchovies and sardines, as well as flax seeds and walnuts–all generally considered “healthy” additions to the diet.

Earlier this year, an Australian study found that a “traditional” dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was associated with lower risk of depression than a “western” diet of processed or fried foods, refined grains, sugary products and beer. But the researchers say a direct association cannot be confirmed.

A 2009 study from the University of Minnesota investigated whether depressed women had a higher consumption of sweet foods. Dr. Robert W. Jeffery and colleagues say that stress and depression are associated with cravings for sweets, and chronic sweet consumption may reduce levels of the “stress hormone” cortisol. Individuals with seasonal affective disorder also show a preference for sugar-rich foods in the winter months.

They did find that depressive symptoms were associated with sweet food intake, which is “consistent with the hypothesis that eating sweet foods reduces negative mood.” Of course, this coping technique could backfire, as it is well established that depression is more common among overweight and obese people.

However weak or strong the effects of nutrition are on depression, providing the body with the nutrition it needs is a positive step individuals can take toward combating their condition. With adequate nutrition, we are all better prepared to face the challenges of the day.

http://psychcentral.com/lib/can-nutrition-help-fight-or-ward-off-depression/0003150

8 Benefits of Belly Dance You Didn’t Know About

Photograph by Chris Willis

There’s a reason that dance is found in every culture. Modern science has only begun to examine the physical, mental, emotional, social, and spiritual benefits that have held intuitive value in human society throughout all history. In short, dancing makes you a better human being in body, mind, and soul.

The General Benefits of Dance

You probably know that dance, like many aerobic activities, is great for burning calories and toning muscles. Unlike a standard gym equipment workout, however, practitioners also work on balance, coordination, and flexibility. These forms of conditioning are essential to creating better body awareness, improving posture, and preventing injury. This powerful fitness combination is an effective booster for heart health, immune system response, hormone regulation, and blood circulation. That is why…

·         Dancers have brighter, clearer skin. A benefit of better circulation and enhanced oxygen to skin cells. Maximize your skin’s potential by drinking lots of water especially before, during, and after dance class. Slough off dead skin cells regularly in the shower with a loofah and gentle exfoliant.

·         Dancers sleep better. Whole-body health and wellness is associated with an increased ability to follow natural cycles. For the best sleep, try for at least a half hour of dance or other physical activity every day. Do not dance just before bedtime, though.

Dance is mentally stimulating, as well. Having to synchronize the movements of different muscle groups improves motor skills. The aesthetics of the art are tied to spatial geometry, and the practitioner must be aware of and learn to create shapes and lines with their bodies. This is why it’s hard to be bored in dance class, and it’s also why…

·         Dancers have good memory. Mental alertness and functioning is stimulated during a time when increased oxygen is being delivered to brain cells. Be sure to challenge yourself both physically and mentally with your dance practice and change up your routine as often as you can. If you normally improvise, try creating a choreography (and vice versa). Take apart your go-to combinations and create some new ones.

Dance is a well recognized form of psychotherapy used primarily for its ability to promote healthy body image, positive social interactions, and confidence. It is also a notable form of stress relief and management. These benefits are especially important to the modern woman, who is bombarded by unrealistic standards of female beauty by mainstream media. Moms are the new unsung superheros of today, expected to fulfill roles both within and without the domestic sphere. Many women are drawn to dance for its social and emotional benefits, and it’s also why…

·         Dancers make better decisions. Stress is linked to procrastination and impulsiveness, both of which can lead to making poor choices. A person of healthy mind is better able to weigh the facts and consequences, and is more likely to give up immediate satisfaction for long-term benefit. For dancers this is especially true with body-related decisions such as wearing a seat belt, choosing not to smoke, and practicing safe sex.

Did you know… that there are ‘dancer’ genes? A study published in the American Journal by psychologist Richard P. Ebstein and colleagues revealed that dancers consistently differed from the general public at two key gene locations. Interestingly enough, these genes had little to do with physical ability. Instead they were associated with a personality that tends to communicate through symbolism, and to attach a ceremonial or spiritual connection to this communication.

The Unique Benefits of Belly Dance

Within the spheres of different dances there are unique benefits. Belly dance emphasizes fine articulation of the core, pelvis, and gluteal muscle groups. These are stimulated in several ways. Movements like shimmies utilize a rapid contraction and release mechanism, while circles and eights tend to elongate and strengthen muscles simultaneously. This is why..

·         Belly dancers digest better. We move muscles of the abdominal and pelvis region which massages deeper internal organs. The result is better intestine and colon health. Remember, though, to leave at least an hour or two after eating before you practice. Having food content in the stomach while dancing can make one nauseous!

·         Belly dancers have less intense menstrual cramps. Strengthening of pelvic muscle groups and improvements in blood circulation help prevent cramps over time. However, practicing belly dance can also relieve cramps when they occur. It’s even recommend by the Kotex brand.

·         Belly dancers experience less back pain. Back pain is now reported by over 80% of adults, and the numbers continue to increase as our lives become increasingly sedentary. Relief can be found, however, by strengthening the deep core muscles that cushion and support the spine. This is why it is especially important to always practice with good posture, otherwise dancing may instead aggravate an existing back condition.

·         Belly dancers experience easier child-birth. Belly dance has been used in Arabic cultures to condition women for child birth for hundreds of years. Studies now confirm that belly dance, through its strengthening and lengthening of the pelvic floor muscles, is in fact great pre and post natal exercise. Increased blood circulation to these regions also delivers more oxygen to the developing fetus. Women who are pregnant, or who plan to become pregnant, should consult their doctor first to make sure belly dance as a prenatal exercise is appropriate for their body.

http://www.anankedance.com/8-benefits-of-belly-dance-you-didnt-know-about/

It’s the Beauty Equivalent of the Chicken or the Egg Question

It’s the beauty equivalent of the chicken or the egg question: which comes first the sunscreen or the moisturiser?

Where does primer fit in? What about serum?

With all the new beauty products invading our bathroom cabinets it’s no wonder we’re confused about which order to layer our products in. Use the following as a handy guide.

This regime assumes you have cleansed and toned your skin:

1. Sunscreen*

The Cancer Council recommends that sunscreen be applied to clean skin underneath your make up and before moisturiser. By applying moisturiser first, the sunscreen won’t be able to interact with the skin the way it should therefore making it less effective.

What about foundations and moisturisers that contain sunscreen I hear you ask? Many cosmetic sunscreen products offer protection that is much lower than the maximum recommended SPF30+ and these are fine if you are going to be outside for short periods of time such as a quick trip to the shops at lunchtime. However, if you need to spend periods of time in the sun, the Cancer Council advise you use a separate sunscreen and reapply it every two hours (not just once in the morning).

Dermalogica’s Solar Defense Booster is a gem of a product I can’t recommend it highly enough. You can apply it directly to skin for full SPF30 coverage or mix it (in equal parts) to your moisturiser or foundation if you are only going to be outside for brief periods of time.  It’s also newly formulated to be a SPF50.

2. Moisturiser

Wait a few minutes for the sunscreen to absorb before applying your moisturiser, I know what you’re thinking, Nic, how can I apply moisturiser over a thick goopy sunscreen? But if you use an SPF product for the face like the Dermalogica one mentioned above or Day Wear Face by the Cancer Council you won’t get that chalky white residue.

*If you usually apply a serum during the day you can – and only if it’s of light consistency (in other words don’t go crazy with the rosehip oil) apply it before the sunscreen and wait a few moments for it to absorb before applying your sunscreen. If you’re not going to be in the sun much, your steps would be: cleanse, tone, apply a serum then a moisturiser with SPF properties and any make up products over that.

3. Primer

Aussie cosmetics guru Napoleon Perdis has always said ‘it’s a crime not to prime’ and if you’ve ever cursed foundation or makeup powders settling into and accentuating your fine lines and wrinkles, consider primer your new best friend.

Napoleon Perdis’ Auto Pilot Primer was one of the first on the Australian skincare market and it has just celebrated its 10th birthday- and with good reason, it’s a killer skin preparation. BareMinerals has a great primer, Prime Time, is great for oily skins and if you prefer using a mineral make up powder over a liquid foundation. And if like me you have any redness, both Smashbox Finish colour correcting foundation primer and Dermalogica's Redness Relief are good at covering up blotchiness, rosacea or pigmentation.

4. Make up

Exhausted yet? You can skip a bunch of steps if you use 2-in-1 products like a moisturizing primer or a BB/CC Cream (my favourites here are Garnier’s BB Cream for sensitive skin, Clinique’s Moisture Surge CC Cream* and Stila’s 10-In-One HD Illuminating Beauty Balm) and to be honest I don’t know anyone other than beauty editors who apply a serum and primer on a daily basis. So don’t by any means think this has to be part of your regular skin care routine – the only thing I’d say you should never skimp on a daily basis is sunscreen.

As for which make up comes first: the concealer or foundation? It’s really up to what works for you. When I wrote this post, some commenters rushed to tell me I was wrong in saying you should conceal first, but our skins aren’t all the same so if something is working for you, don’t change it!

As I was talking about the eye area in that post and in reference to a particularly sticky product I find it’s best to conceal first BUT if you want to cover pimples or blemishes you can conceal after applying a foundation – as you’re likely to wipe off any concealer when you’re applying foundation anyway.

So that’s the daytime covered, what about at night? Your first step is to…obviously take any make up off and clean your skin from any pollutants that have come in contact with the skin.

Step 1: Remove eye make-up (eyeshadow, mascara etc).

Step 2: Cleanse

Step 3: Exfoliate (I do this twice a week, you may do it less or more often).

Step 4: Tone

Step 4: Serum – warm up two drops of your product into the palms of your hand and pat over your face.

Step 5: Under-eye cream – I like to apply this after serum to give that a chance to absorb before applying a night cream.

Step 7: Moisturise – skip over under-eye area.

http://www.mamamia.com.au/style/beauty-help-do-i-apply-a-serum-or-moisturiser-first/ Beauty Products Tips Makeup Care Style

Foods to Avoid During Pregnancy

There are some foods you should avoid during pregnancy because they could harm your baby. A lot of it is common sense, but it's worth having a look through this list so you know exactly what's on and off the menu. 

Dairy products

·         Avoid soft cheeses with a white-mould rind such as brie, camembert and goat's cheese, or soft cheese with blue mould such as Roquefort, Danish blue, Gorgonzola. This is because of the risk of infection from listeria, which can cause miscarriage and stillbirth.

·         Hard cheeses are fine as they do not provide the right soft environment for listeria to grow. Other types of cheeses should be fine but check that they are made with pasteurised milk. Goat and sheep cheeses are often unpasteurised.

·         Don't drink unpasteurised milk.

Eggs

·         Don't eat raw or undercooked eggs - no runny yolks on your pizza and avoid scoffing raw cake mixture. Homemade mayonnaise often contains raw egg, so avoid that too. Raw eggs have the risk of giving you food poisoning from salmonella.

Meat

·         All meat needs to be cooked thoroughly. Avoid taking your steak - or any other type of meat - rare as it is uncertain whether it could carry a risk of toxoplasmosis infection, which could cause miscarriage or stillbirth.

·         Be really careful when cooking meat and wash your hands thoroughly after touching raw meat.

·         Avoid liver, liver pâté and liver sausage - it is really high in vitamin A and this can damage your baby.

·         Pâté in general should be avoided because it can contain listeria (even vegetable pâté).

·         Avoid cured meats like salami and Parma ham, again because of a higher risk of listeriosis and toxoplasmosis.

Fish and shellfish

·         Marlin, swordfish and shark are out because of high levels of mercury, which might affect your baby's developing nervous system.

·         Stick to white fish and keep oily fish intake (mackerel, salmon, tuna, sardines) to 2–3 portions a week.

·         Stay away from oyster bars unless you like your oysters cooked. All shellfish should be thoroughly cooked to avoid food poisoning.

·         Be careful with sushi and only eat it if the fish has been previously frozen. This can be difficult to know for certain, so opt for vegetarian or cooked sushi instead. 

Soil

Unless you have a bad case of pica, it's doubtful you are going to be eating handfuls of earth, but make sure you wash fruit and veg thoroughly as soil can contain harmful bacteria.

Caffeine

You don't need to avoid caffeine completely. You can still have 200mg a day, which amounts to about one Americano and a small bar of chocolate.

Too much caffeine can cause your baby to have a low birth weight and may cause miscarriage. Remember the hidden caffeine in fizzy drinks - it's not just tea or coffee you need to have in moderation.

Alcohol

Current guidance is to should avoid alcohol altogether during pregnancy, particularly in the first three months, but if you must drink to limit yourself to only one or two units once or twice a week.

Advice on drinking during pregnancy is one of those areas that seems to keep changing and experts don't seem to be able to agree on what level is safe - hence the advice to avoid alcohol completely.

But there's no doubt that drinking during pregnancy is potentially dangerous because alcohol crosses the placenta but your baby's developing liver can't process it as fast as your liver can.

Too much alcohol increases your risk of miscarriage and your baby's chance of having a low birthweight. It can also lead to foetal alcohol spectrum disorder, which causes serious health problems for your baby, such as heart defects and behavioural disorders. 

http://www.mumsnet.com/pregnancy/foods-to-avoid-during-pregnancy