
- CMAJ: Canadian Medical Association Journal; 9/15/2009, Vol. 181 Issue 6/7, p377-383, 7p, 4 Charts
Digital Designs for the LDS Family
Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby’s born.
The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby.
The following activities are usually safe for expectant moms, although some of them may not work for you during the last few months of your pregnancy. Make sure you consult your healthcare provider before embarking on any exercise regimen.
A well balanced diet is not only important for your health as an expecting mother but for the growing baby inside of you as well. Your diet is the best place to get all the vitamins and minerals that you need. It is important to eat well for your baby.
Every day of the week you and your baby should have:
Also include in your diet:
You may substitute proteins if you wish, being sure your proteins are complete, and that you get approximately 100 grams per day, If you substitute, also be sure all the elements necessary for a well balanced diet are available every day.
It all started when I wanted to be Rapunzel for Halloween but didn’t want to spend a fortune. I started making Yarn wigs. The hat is just a beanie and the wig is tied into it. They are so fun to make and it turned out great. I gave the pink and green wig to my neices. They are adorable on them!
1: Rapunzel Wig
2: Pink Child’s Wig
3: Blue, Green Child Wig
Blood…………….4lbs
Placenta…………2-3 lbs
Baby………………7lbs
Amniotic fluid…..6-8lbs
Brown Fat………5lbs
Breast tissue……2lbs
Total…………….26-29lbs
We all know that Iron is sucked from the mamma during pregnancy and given to the baby.
Iron is extremely important to keep up on though. Iron helps muscle tone, strength
Without it one may feel:
Brain fog
winded going up stairs,
you’ll sleep more.
Varicose veins
Voice may go deeper or more gravily
Heart burnIt is important to have because it keeps oxygen going to the mothers mothers. This will be important through the pregnancy to help you stay motivated to do those exercises as well as to get the oxygen to the uterine muscle during labor. It is labor we need all the strength we can get.
And I realize that as I am writing this there is a reason I have been craving liver. I need iron. I have heartburn and brain fog, and am sleeping a lot…I guess we’ll see how it goes.
And of course in order to properly absorb iron we need to make sure our calcium levels are up. it helps the uptake of iron
According to the USDA Dietary Guidlines for Americans 2005
Good Sources of Iron are as follows:
Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All are ≥ 10% of RDA for teen and adult females, which is 18 mg/day.)
Food, Standard Amount |
Iron (mg)
|
Calories
|
Clams, canned, drained, 3 oz |
23.8
|
126
|
Fortified ready-to-eat cereals (various), ~ 1 oz |
1.8 -21.1
|
54-127
|
Oysters, eastern, wild, cooked, moist heat, 3 oz |
10.2
|
116
|
Organ meats (liver, giblets), various, cooked, 3 oz a |
5.2-9.9
|
134-235
|
Fortified instant cooked cereals (various), 1 packet |
4.9-8.1
|
Varies
|
Soybeans, mature, cooked, ½ cup |
4.4
|
149
|
Pumpkin and squash seed kernels, roasted, 1 oz |
4.2
|
148
|
White beans, canned, ½ cup |
3.9
|
153
|
Blackstrap molasses, 1 Tbsp |
3.5
|
47
|
Lentils, cooked, ½ cup |
3.3
|
115
|
Spinach, cooked from fresh, ½ cup |
3.2
|
21
|
Beef, chuck, blade roast, lean, cooked, 3 oz |
3.1
|
215
|
Beef, bottom round, lean, 0″ fat, all grades, cooked, 3 oz |
2.8
|
182
|
Kidney beans, cooked, ½ cup |
2.6
|
112
|
Sardines, canned in oil, drained, 3 oz |
2.5
|
177
|
Beef, rib, lean, ¼” fat, all grades, 3 oz |
2.4
|
195
|
Chickpeas, cooked, ½ cup |
2.4
|
134
|
Duck, meat only, roasted, 3 oz |
2.3
|
171
|
Lamb, shoulder, arm, lean, ¼ ” fat, choice, cooked, 3 oz |
2.3
|
237
|
Prune juice, ¾ cup |
2.3
|
136
|
Shrimp, canned, 3 oz |
2.3
|
102
|
Cowpeas, cooked, ½ cup |
2.2
|
100
|
Ground beef, 15% fat, cooked, 3 oz |
2.2
|
212
|
Tomato puree, ½ cup |
2.2
|
48
|
Lima beans, cooked, ½ cup |
2.2
|
108
|
Soybeans, green, cooked, ½ cup |
2.2
|
127
|
Navy beans, cooked, ½ cup |
2.1
|
127
|
Refried beans, ½ cup |
2.1
|
118
|
Beef, top sirloin, lean, 0″ fat, all grades, cooked, 3 oz |
2.0
|
156
|
Tomato paste, ¼ cup |
2.0
|
54
|
a High in cholesterol.
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.
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