5 Great Snacks for Pregnancy

Pregnancy is a time when you may think about your nutrition more than before. In previous years, we've told women that they were eating for two. This lead to many women consuming way too many calories, not to mention lots of junk food. This put a strain on their health and that of their babies.

Now research has shown that pregnant moms need about 1 extra snack per day to help grow a healthy baby. That works out to about 300 extra calories per day. The hard part is deciding how to spend those calories every day. Obviously they can be used to eat a candy bar or choose snacks that pack a nutritional punch.

Protein is a great choice for a snack because it is the building block for every cell. It also helps many moms when they are feeling fatigued or even nauseated. Some moms go for fiber to help decrease some of the more common but uncomfortable symptoms of pregnancy like constipation. There are plenty of ways to spend the extra calories. Here are some of my favorite snack combinations:

Crackers and cheese.
This is a great way to get some protein and fiber. I loved being able to eat a few slices of cheese with some nice whole grain crackers. It was also fun to try lots of different crackers, even trying some of the newer version of old favorites that have less fat.

Nuts.
A bag full of nuts was always handy to have around and it did not require preparation or refrigeration. There were times in pregnancy I had specific cravings, like almonds or pecans, but usually I could eat almost any type of nut available. These are great protein powerhouses.

Fresh fruit.

Every morning you could grab an extra piece of fruit for your desk. An apple, banana or orange requires very little thought or preparation. I am fond of the mandarin oranges. Now you can find fruit cups almost every where in the grab and go sections of stores.

Hard boiled eggs.
These are compact snacks to carry with you, but do require a fridge. If you like these, they can be an easy way to increase your protein. Some moms I know also swear by their ability to quell morning sickness.

Dips and sticks.
Carrot sticks and celery are great. But today we often use broccoli and other veggies with dips. Try bean dips, humus and other fun sauces on your vegetables.

adapted from Robin Elise Weiss

Exercise & Pregnancy

Exercise is of benefit to anyone. Pregnant women are no exception.

Some studies have shown that exercise can reduce the length of labor, shorten the recovery time, and even help with postpartum weight management.

The fact that we need to exercise is not in question. The bigger questions is how and when do we exercise? Life has everyone a bit more hectic than we used to be, not to mention lots of convenience items to "help" us out.

No longer do we need to walk in the airport, climb stairs in the mall, or walk the lawn mower, we have machines to help us out. Not only are we not getting our regular exercise but our daily activities are more likely to be desk related.

There are quite a few ways to get some easy exercise into your day:

Take the stairs whenever possible.
Park further away and walk to stores.
Walk to do short errands.
Use a video if you can't get to the gym.
Walk around the house or up and down stairs while commercials are on television.
Schedule your workout like any other appointment.
Get up to change the television channels.
Use a push mower or vacuuming your house.

Tip by Robin Elise Weiss

Yo Yo Dieting

Sharing some info on Yo Yo Dieting....Surely for once we have experienced it right!...

Losing weight is easy. Just ask Oprah Winfrey, or the millions of other dieters who are on a weight-loss roller coaster. They manage to lose five, 20, or 50 pounds only to gain it all back. Doctors call this "weight cycling," but it's better known as yo-yo dieting.
Yo-yo dieting can be extremely frustrating. Recent studies suggest that repeated cycles of weight loss and weight gain may also be harmful to your health, but no study has definitively proven that. If you've ever tried to lose weight or plan to diet in the future, you should know the ins and outs -- or rather the ups and downs -- of the yo-yo diet.

Why does lost weight come back?
Many people look for quick fixes to their weight problem. They starve themselves or go on a fad diet and rejoice as the pounds disappear. But as soon as they return to their old habits, the weight comes right back. Even dieters who take the slow-and-steady approach to weight loss can sometimes go back to square one. Simply put, permanent weight loss requires a lifelong commitment taking in no more calories than you can use -- a goal that's often reached by exercise. Anyone who wants to lose weight but can't make that commitment is bound to end up on the yo-yo.
As you age, another factor comes into play: Weight can build up or quickly return because your metabolism slows down, according to the National Institute of Diabetes and Digestive & Kidney Diseases. Studies show, however, that this weight gain is preventable: So if you're eating the same way in your 40s as you did when you were 20, you probably just need to cut back calories or increase your activity.

What are the health risks of yo-yo dieting?
No matter what your size, any sudden weight gain or loss may be hard on your health. A study of 485 female heart patients published in the Journal of the American College of Cardiology found that yo-yo dieters had relatively low levels of HDL cholesterol -- the "good" cholesterol that helps prevent heart disease. The shortfall of HDL was especially severe in women who had lost and regained at least 50 pounds. However, researchers found no direct link between low HDL and heart disease in any of the women. Other studies have found that yo-yo diets may slightly boost a person's blood pressure (although it's unknown whether the higher level is only temporary). Fluctuations in weight also seem to increase the risk of gallstones.
Of course, these risks have to be put into perspective. A yo-yo diet may shake up your system, but it's not thought to be as unhealthy as obesity itself. Extra pounds can make you a target for heart disease, stroke, diabetes, cancer, orthopedic problems, and other ailments. For those who are carrying extra pounds, even a modest reduction in weight can greatly improve overall health.
If you're overweight, you shouldn't let the specter of yo-yo diets keep you from trying to lose weight. Instead, you should feel extra resolve to keep weight off once you lose it. If you're already at a healthy weight, try to keep it steady.

Can yo-yo dieting change my body type?
Contrary to common belief, yo-yo dieting doesn't make a person fatter. In fact, people who go through a complete weight-loss cycle tend to end up with the same proportion of fat and muscle they started with. If you work out during your cycle, you may actually be more muscular than you were before.

Does yo-yo dieting make it harder to lose weight in the future?
Many people fear that yo-yo dieting will slow down their metabolism and scuttle future attempts to lose weight. You should be concerned if you go on repeated starvation diets (less than 1,000 calories a day). You'll probably lose weight and muscle temporarily. But if you start to eat the way you did previously, your body may react by storing the fat faster and more efficiently, and you could add more pounds than before, according to the Mayo Clinic. Also keep in mind that controlling weight can be more challenging as you grow older because of hormonal changes that tend to encourage weight gain and perhaps changes in body composition.
If you have a history of yo-yo dieting, it's time to rethink your approach to weight loss. Remember: Permanent changes in your weight require permanent changes in your life. By getting plenty of exercise and eating only the number of calories you need to maintain or lose weight, you can reach a healthy weight -- and there won't be a string to pull you back.

Article by:
Chris Woolston

Healthy Menu: Tips for Grilling

Stop larding up meat on the grill! There's no need for oil or other fat-heavy additions. Dry rubs add tons of flavor without adding fat.

Getting Started:

Here are six dry rubs for lamb, beef, chicken, fish, or even tofu. Whisk any one of them together in a large bowl.

All-American Barbeque Rub

2 tablespoons mild paprika
2 tablespoons packed dark brown sugar
1 tablespoon dry mustard
1 tablespoon chile powder
1 tablespoon onion powder
2 teaspoons garlic powder
2 teaspoons salt
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground black pepper


All-American Barbeque Rub

1/4 cup chile powder
1/4 cup mild paprika
2 tablespoons packed dark brown sugar
2 tablespoons ground cumin
1 tablespoon dried oregano
2 teaspoons salt
1 teaspoon ground black pepper


Southwestern Rub

2 tablespoons chile powder
2 tablespoons garlic powder
2 tablespoons dry mustard
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon mild paprika
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons salt


Jerk Rub

1/4 cup dried crushed rosemary
1/4 cup dried thyme
2 tablespoons dry mustard
4 teaspoons salt
4 teaspoons ground black pepper
4 teaspoons onion powder
2 teaspoons celery seed
2 teaspoons ground cloves
1 teaspoon cayenne


Curry Rub

3 tablespoons yellow curry powder
2 tablespoons ground ginger
2 tablespoons ground cinnamon
2 tablespoons ground cumin
1 tablespoon mild paprika
1 teaspoon salt
1 teaspoon ground allspice


Szechwan Pepper Salt

2 tablespoons coarse-grained or kosher salt
2 tablespoons ground Szechwan peppercorns
1 teaspoon ground black pepper
1 tablespoon garlic powder
1 tablespoon ground cumin

What To Do:

Use the best spices you can find. Only freshly ground black pepper, please.

Dried herbs have a shelf-life, usually about a year. Don't use dried spices that have taken on a bland, tea-like smell.

To grind Szechwan peppercorns and the like, use a cleaned-out coffee grinder, a mini food processor, or a spice grinder.

Use between 1/2 tablespoon and 1 tablespoon per cut, whether steak, fish or chicken thighs.

Now, how do you get it to stick? Rub each cut with about 1 teaspoon unsweetened apple juice, lemon juice, cranberry juice, balsamic vinegar or rice vinegar. Pat the rub in place to make a thin coating on all sides and you're ready to roll.

For a deeper taste, coat with the rub, then cover and refrigerate for 4 hours or up to 24 hours.

After that, you're ready to roll. Fire up the grill and cook the meat, fish or tofu until done.

These rub recipes make a lot, more than you'll need. Cover the rest in a tight-fitting jar for the next time you're over the heat.

for more healthy recipes......go to: www.weightwatchers.com

Healthy Menu: Skinny Dipping

One of the most fun ways to eat food is to dip it: chips, veggies, even burgers. All are fair game for a bowl of creamy French onion or zesty ranch dip. Although we’ve all heard about the horrors of double dipping, the true crime isn’t in the dipping. It’s in the dip.

Laden with fat, sugar and calories, it’s the dip itself that makes it tough to stick to a healthy eating plan. A naked chip or a plain bag of baby carrots can get boring quickly. Fear not—the answer is in your pantry, on your shelves and in your fridge. Here are some easy skinny-dipping ideas:

Straight From the Jar

Salsa.
Sure, it’s the perfect dip for chips, but it’s also great for raw veggies or a grilled chicken sandwich. Go ahead—if no one’s looking, dip between bites.

Chutney.
It’s always the perfect low-fat spread on a sandwich, but it’s also the perfect dip if you thin it out with a few tablespoons of unsweetened apple or white grape juice. Try it as a dip for skewered meat or grilled chicken tenders. For a creamier version, mix equal parts chutney and plain non-fat yogurt. Now that’s the perfect dip for everything from pretzels to fish sticks.

Fat-free mayo and sour cream.
Both can easily be whipped up into a terrific dip. For each cup of mayo, sour cream, or a combo of the two in equal parts, add one tablespoon of your favorite spice mixture such as lemon-pepper seasoning, curry powder or jerk rub.

Fat-free vinaigrettes and bottled marinades.
They make great dips for meat and veggies. Italian-style dressing goes great with poultry, Caesar dressing with lamb, Asian dressing with beef, and pesto or peanut sauces with veggies.

Mustard of all kinds.
It makes great dips for veggies and chips: honey mustard, coarse-grained mustard, creamy Dijon or even fruit- or berry-laced mustards.

Jarred marinara sauce.
It can be the perfect last-minute dip for everything from bite-sized meatballs to pita chips. Mix it with a little fat-free mayonnaise for an even creamier dip for pita or rice crackers.

Bottled BBQ sauce.
It’s perfect with baked tortillas as well as celery stalks.


DIY Dippers

For a quick and healthy dip with baked chips or cut-up veggies, whir up a couple of jarred roasted red peppers with a can of drained and rinsed white beans, a squeeze of lime juice and a dash of ground cumin.

Puree drained and rinsed canned black beans with a small can of drained mandarin orange segments (packed in juice), some chile powder and a dash of hot red pepper sauce like Tabasco.

Canned black bean soup is the easiest dip around. Simply open a can and puree in a blender or a food processor. Want more spike? Give it a small splash of apple cider vinegar.

Canned chickpeas make the base for great hummus-inspired dips. Drain and rinse one 14-ounce can; place it in a blender or a food processor with 1/4 cup lemon juice, one tablespoon Dijon mustard and a little dill, chili powder or lemon-pepper seasoning. Blend or process and you’re good to go.

TRY IT!!!!!!!

for more.....www.weightwatchers.com

Healthy Menu: Salad # 2

Leftover Roast Chicken, Pasta, Oak Leaf, Bean and Chèvre Salad with Tomato-Ginger Dressing

Makes 4 servings

You need at least half a chicken to feed four people, so if you have a little less you can bulk this up with extra pasta, beans, peas, tomatoes, etc. For the pasta, there are limitless possibilities, but I'd recommend a short noodle rather than a spaghetti-type pasta—like fusilli, penne or farfalle.

Ingredients

Flesh from approximately ½ cooked chicken
1 medium head oak leaf lettuce, leaves separated
7 ounces pasta cooked in salted boiling water until just tender, but still firm to the bite, drained and refreshed in cold water
7 ounces green beans, blanched in boiling water for 2 minutes and refreshed in cold water
7 ounces chèvre (goat's cheese, but you can use another suitable crumbly cheese, such as feta or English Wensleydale, if you prefer.)
2 heads of red Belgian endive, leaves separated

For the Tomato-Ginger Dressing:

3 large ripe tomatoes
Piece of peeled ginger, about ½- by ¾-inch
2 tablespoons lemon juice
½ cup olive oil
Salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil

Instructions

First make the dressing. Place the tomatoes, ginger, lemon juice and olive oil in a blender and whiz on high speed for 30 seconds. The finished dressing should be lump free. Taste and adjust the seasoning, then add the extra-virgin olive oil and whiz for another 5 seconds.

Cut the chicken flesh across the grain into nut-sized chunks and place in a bowl. Cut the larger oak leaf lettuce leaves into 2-inch pieces and add to the bowl; keep the smaller inside ones whole and set aside to finish the salad. Add the drained cooked pasta and the beans. Either cut the chèvre into small chunks with a knife or break it apart with your fingers and add the pieces to the bowl.

To serve, mix all the salad ingredients together and divide between four bowls. Scatter them with the reserved inside leaves and drizzle with the dressing.

for more....www.weightwatchers.com

Healthy Menu: Salad # 1

Zucchini, Fennel, Apple, Hazelnut and Asparagus Salad with Lots of Greens and Apple-Balsamic Dressing

Makes 4 servings

This is one of those salads that are great all tumbled together, packed with lots of different leaves and fresh crunchy vegetables. It makes the perfect summer lunch salad with a crispy baguette.

Ingredients

4 medium zucchini
3 heads fennel
24 asparagus spears, trimmed and blanched, then refreshed in iced water
2 handfuls of toasted hazelnuts, skins removed
2 large handfuls of assorted greens (watercress, arugula, endive, romaine, etc.)
4 apples (I like to use 2 Granny Smiths and 2 Red Delicious)
Handful of sprouts for garnish

For the Apple-Balsamic Dressing:

1 cup apple juice
6 tablespoons balsamic vinegar
Salt and freshly ground black pepper
½ cup extra-virgin olive oil

Instructions

First make the apple-balsamic dressing. Place the apple juice and balsamic vinegar in a small pan and cook to reduce to about one-quarter of its volume. Season with salt and pepper, then leave to cool. Mix in the olive oil.

Using a potato peeler, peel ribbons from the zucchini, discarding the soft seedy part in the center. Thinly slice the fennel into "rings" (a mandolin grater is ideal for this). Cut the asparagus spears at an angle into short lengths. Cut the hazelnuts in half or roughly chop them.
Divide half the greens between four plates and place the remainder in a large bowl. Quarter the apples and remove the core (you can also peel them if you want), then thinly slice them and add to the bowl with all the remaining ingredients, including two-thirds of the dressing. Toss well together and divide between the plates. Drizzle remaining dressing over and serve immediately.

for more...www.weightwatchers.com

Syndrome X

Belly fat is a common issue for many women—and it’s one of the biggest risk factors for Syndrome X, also known as metabolic syndrome. Syndrome X is a conglomeration of health factors that are linked to an increased risk of cardiovascular disease, stroke, and type 2 diabetes.

Do you have Syndrome X? You may if you meet three of five criteria, some of which include high blood pressure, low HDL (or “good”) cholesterol levels, and belly fat.

So....why wait?...Start losing some inches....How?..You know it yourselves...Of course...GOOD EATING & EXERCISE HABIT....

so....hut..hut..hut...time to work out..and watch what you eat...Please don't end up like her..............

Health Tips...Sharing an Article on Heart Attack & Warm Water

Not only about the warm water after your meal, but about Heart Attacks . The Chinese and Japanese drink hot tea with their meals, not cold water, maybe it is time we adopt their drinking habit while eating.

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal. Common

Symptoms Of Heart Attack...

A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive. A cardiologist says if everyone who reads this message sends it to 10 people, you can be sure that we'll save at least one life. Read this & Send to a friend. It could save a life.

So, please share this article to all your friends/staff/down lines/family you care about. Please refer to your panel doctor for further information.

Hot weather!!!!!

To keep up with your daily routine in these hot days...you really have to go for more and more water..If not...dehydration and fatigue will be your problem...

The speed of your fan and air-conditioner is at its high and maximum...right...a natural breeze of air is better...keep your windows and doors open (with security measure please...) to let the ventilation of the air in your house..But do watch out for the mosquitoes..

Please do bring and keep a bottle or two of water in your bags, cars and everywhere within your reach..Quench your thirst without at anytime without hesitation

Exercise???...do not let yourself exercising in the hot weather...reschedule it early in the morning or at night...before, during and after your exercise...please..please and please drink more, and more, and more..more water...

Take care!!!!

House Chores....Take it easy!

Most career women when asked...seem to have problem with their house chores..
"I've got no time to clean my house, I'm so tired to cook for my kids..I just buy them fast food..I have to pick up my laundry...."..and so....

Those who can afford to pay a maid to help will have no problem in settling the problem...but for those whose income do not allow them to hire a maid and whose house could not give space for a lived-in maid..will find the problem of doing the house chores...cleaning (sweeping, vacuuming, mopping), cooking, gardening, helping the kids with their school works....and the list will go on and on...

Let me share with you how I overcome the problem...

Though I had the experience of having a lived-in maid several times..I still make sure, I do certain house chores on my own..

Having a maid...I still..
a) cook...prepare meals for my kids and husband, I will wake up early to prepare my kids breakfast and food to be taken to school. I cook in the evening when I came back from work for the family dinner...and some will be saved for tomorrow's lunch (preheat by my maid..for my kids when they came back from school)

b) clean and wash ...I clean my own room and bathroom...my maid is not allowed to enter my room..I wash my own and my husband clothes...I fold my own and my husband clothes..even if my maid has already folded them..I will refold them..as I want them..according to my standard..my maid will only clean the other part of the house..and wash my kids' clothes (actually done by the machine)...I iron my own and my husband clothes...my maid only iron the kids' school uniform...and at time I iron them on my own...especially when I want them to be perfect...

c) gardening...I have my own herbal garden and maintain my house garden...I water the plant..I plant flowers and cut the grass and unwanted leaves on the garden's trees..both of us..(me and my hubby) love gardening so much....which we take it as our hobby...

d) spend quality time with the kids....I make sure...I check my kids' school work everyday...even through the phone...take time to set up a schedule for your kids...which you must make sure your kids follow it even when you are not around...

With all those...you might think that I am so demanding...and rigid at doing things...but the things is...you have to TAKE IT EASY!...Don't make it too hard for you..it is what actually make you always on the go..

Since my kids are already grown up now...the eldest is 14 years old and the youngest is 5 years old...things get much better...

With no maid...(I give the money which I paid to my maid before...as an allowance to my kids)...I have a handful help from my four kids...We share doing the house chores together...even my husband..(who is good at cooking and gardening)...lend their helping hand...as a motivation and appreciation..I am now giving a reasonable allowance to my kids.. (an amount which is good enough for them to buy their favourite story book and magazine)

I really enjoy doing the house chores with my family...indeed it makes our bonding better, our life happier and ourselves healthier...WHY? HOW?..because..you are actually exercising...without fail...with all the stretching and workout you get out of doing the house chores...you can dance while you are vacuuming/sweeping/mopping the house...you can plan a good and nutritious meal when you cook your own meal...you can sharpen your mind while helping out your kids with their school/college/university work (trust me.... a standard 1 science subject...is not the same..like we learnt it 25 years ago...)

No more worries...you can just try doing it at your own phase...make it as a wonderful thing to do..share it with your family...

LOVE EXERCISE!

Rain....Rain...go away...come again...the next day!!!

Most of the time it is raining these days...morning...evening...Sometimes the sun shine so brave in the afternoon...and suddenly the rain pours like if there is no sign that it's going to stop..

This has made the climate changing drastically....and as a result...people can easily get sick...and caught a fever..

It has been three weeks since my last workout. With a high fever, bad flu and heavy cough I could not do any of my exercise routine. Following the doctor's advise I had a very long rest...nothing much can you do..when you got sick..almost everything...your works...your exercise routine...you have to put aside...your main aim..is to get better...the least I can do..is some light stretching...

This week..I feel so much better..I can get up from the bed..without feeling dizzy..I can drive to class..and the most important thing...I can get back to my workout..with a fresh start...I managed to go for my morning walk..and evening cycle...feel so good...really miss all the fun of exercising...

It really feels good...when you can pursue things you like...believe me...when you are so attached with exercising..you will fall in love with it...don't ever miss this experience...COME ON LADIES.........LOVE your LIFE more and more through EXERCISE

Mother-to-be: Stay Pretty & Healthy! - Serie 1

Last Monday, I've got an sms from Dee...Sis, are you going to class this Wednesday?, Can I go with you?..not well..in my early pregnancy stage..afraid anything might happen if I took a long drive to class...

Alhamdulillah...after a six years marriage..things turn so great for Dee...She's going to be a mother...And she is now facing a new cycle in her life as a woman. Later, when we met on that Wednesday evening, I shared my experienced of carrying four babies for 9 months+ with her...

Like most women, she has to face the morning sickness, and many other "pregnant women sickness". Her doctor advised her not to do hard and heavy works, since her womb condition doesn't allow her to do so.

Pity her very much. I didn't face much problem through out my four pregnancy stage before..I can play netball when I was four months pregnant, I still engaged myself in ten-pin bowling and won in a tournament, when I was 7 months pregnant, and I still do my swimming routine up to my 9 months pregnancy. I didn't suffer from any morning sickness and I can do anything that a non-pregnant ladies do. I was so healthy throughout all my four pregnancy. Alhamdulillah.

Most pregnant ladies, will experienced an uncomfortable feeling, feeling unhealthy and uneasy when they get pregnant. Some will face the problem at their earlier stage of pregnancy and some have to go through it all the way. Anything can happen, to the extend, some got their hypertension and diabetes when they get pregnant.. Thus, ladies...you need to be prepared..physically, mentally, emotionally and spiritually when you decide to get pregnant and when you got pregnant.

First and foremost..don't be afraid to get pregnant! Some ladies are so afraid to get pregnant, on the fact that..they're afraid they could not maintain their beautiful figure after they give birth..Nonsense!..You can always get back your beautiful figure...if you do the right thing..at the right way... I am a mother of four in my late 30's..People sometimes mistakenly thought that I am not married, I am at in my late 20's or early 30's...Alhamdulillah...When there's a will...There will be always a way....

Secondly, for those who suffer from the morning sickness problem..always make sure that..you have a good rest and a good night sleep. Try avoiding oily, greasy, fatty, and spicy food. This will make your problem becomes worst. You will not only throw out all you eat in the morning..but at any time you feel nausea...Drink a lot of water and eat more fruit..to replace the fluid that you loss when you throw out everything that you ate before.

Thirdly, remember...you are not eating for two..you are still eating for one..We can see, sometimes pregnant ladies seem to have a big appetite and tend to eat more and more....The normal change in weight for a pregnant lady is between 11 to 15 kg from their normal weight. With an ideal weight range of 52-54 kg.....My heighest pregnancy weight is 65kg..that is when I had my second child, that was born with a 2.9kg weight...I had friends that incurred more than 20kg extra weight than their normal weight..when they got pregnant. This is what happen, when you hold to the myth that you should eat for two when you are pregnant....ONE THING FOR SURE is..you cannot eat for two...BUT..you have to eat REGULAR..at a small portion of serving...this is how you overcome the problem of feeling hungry and having big appetite when you are pregnant...If not...don't blame your hereditary medical history...when you got hypertension or diabetes....A friend told me..my mother is a High BP patient..so I am going to get it anyway...and she got it when she got pregnant...Looking at the way she ate..and enjoyed her food during her pregnancy...I told myself..it is not the hereditary mistakes..it is her will and her effort to get the same fate......Our Almighty Creator has already told us that..He is not going to change one's fate, if one does not try and work out to come out from his bad fate...Things can be change..It's your effort to change things..and come back and pray to The Almighty to grant your wishes.

Fourth, you still need to exercise....Who says a pregnant lady can't exercise!!!! The myth...it will harm your baby....So I am going to lie on bed..watching tv..eating my favourite food and more and more food..since I have to have a good rest..for it will harm my baby if I go for a workout..Unless your doctor told you..that you are not advisable to do a hard and heavy work..since you suffer from this and that problem...you can't simply left the exercise routine..On the hand, those who cannot engaged themselves in hard and heavy work..can still do a simple and low impact exercise routine to stay healthy. Those with problems can still go for a light stretching and warming up..as to make sure that..you won't have to worry that you are going to get muscle and join aches..doing nothing at all to keep yourself moving..Here are some exercises that will help you stay fit during your pregnancy.

Stretching Exercises
Stretching exercise make the muscles limber and warm. Here are some simple stretches you can perform before or after exercise.

Neck rotation. Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle and over the left shoulder. Complete four, slow rotations in each direction.


Shoulder rotation. Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.

Swim. Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.

Thigh shift. Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.

Leg shake. Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.

Ankle rotation. Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.

Remember: Consult with your Doctor and Trainer before you start with any type of exercise. They can advise you on the guidelines, based on your medical history.


Do check this out: http://www.fitbysara.com/

Listen to Your Body!

I want to work hard this year!..Most of us might include this statement in our New Year Resolution. Good! That's great. Working Hard! But, have we ever think...how can it affect our body? Physical being?

Of course!!! It is great to work hard, and not being lazy...But...do..and please...Listen to Your Body!!!!..You should know yourself better...

I called an old friend this morning, asking how's she doing....she had forced herself to attend an appoinment made earlier..though she's not well and fit to do so...She should have been lying on bed after taking her medicine and get a rest to get well...instead..she had to attend a client..though she knew..she would make her illness get worst. I told her to go back and have a good rest...why?..she had already overused her body...and she should get a rest...give it a break..your body need a break..It is no point if you work too hard and harm yourself..

That is why...you need to have a one day break..if today..you have already engaged yourself in a very rigourous exercise activity...It is because..your body..need at least 24 hours to recover from fatigueness...if not..you will be having problem with your immune system..A study has been conducted to marathon runners that run a 20-km marathon in comparison to normal person who go for a 4-km exercise run. When tested, both group have a drop in their white cells level right after the run (percentage of drop is more for the marathon runners), and when tested again 24-hrs later, their white blood cells level has increase better than before the run (percentage of increase is more for the marathon runners), it indicates that you need to engaged yourselves in physical activities or exercising to increase your immune level...in this case..both group have increase their immune level..and the marathon runners are better, but ..when you get yourselves to an overexercise regime...you are more prone to get sick...

The keypoint is...
To stay healthy and wealthy...you need to exercise and work hard...but..please do not over do it!!!