Pre- and Post-Natal Fitness

  Why Women Settle, and Give Up On Their Dreams 

    And What Can Be Done to Reverse It

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by Dr. Stacey Rosenberg

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape! Whether enjoying the wonder of nature, the company of a friend, while pregnant or with your baby, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too!

By Dr. Stacey Rosenberg, Chiropractor (from www.naturalpregnancynaturalbaby.com).

The Top 5 Things You Can Do to Ensure a Healthy, Natural Pregnancy!

1. Eat Well! Strive to take in approximately 200 extra calories per day, mainly from high-quality sources of protein - eat 3-to-4 servings of meat and protein alternatives every day. [1] Consume 3-to-4 calcium-rich foods (from dairy and/or non-dairy sources) daily. Get in at least five (5-to-10 is preferable) servings of fruits and vegetables each day, including two servings of fresh, green veggies, two servings of fruits or vegetables containing vitamin C (to promote iron absorption, boost immune function, improve protein synthesis, and decrease your risk of pre-eclampsia[2]), and at least one red, orange or yellow fruit or vegetable per day. Drink 6-to-8 glasses of pure water daily, and avoid pop/soda/soft drinks and juice as they can lead to excessive weight gain and may have harmful effects on the foetus. [2] Salt your food to taste. Use mainly olive oil for cooking and in your salads and avoid consuming products containing harmful hydrogenated oils and trans-fats. Supplement your diet by taking a pre-natal vitamin containing at least 0.4 mg (400 mcg) of folic acid and 20-to-60 mg of iron. Also consider taking fish oil to increase your consumption of Omega-3 essential fatty acids or incorporating at least 5 ounces of cooked fish per week. [3]
 

Infertility, or what I prefer to call sub-fertility (the inability to get pregnant after one year of unprotected sex), affects one in six couples in North America. The good news is that if you or your partner does not have a structural infertility problem, like blocked fallopian tubes, there is a lot you can do to improve your fertility naturally.