Do I really need to workout during my pregnancy?

Did you always picture your pregnancy to be the time where you could finally have an excuse to stop exercising and eat for two? Unfortunately, you need to erase that picture. Pregnancy may be one of the most important times of your life to exercise. The benefits go to both you and your baby! First off, exercise alleviates or lessens almost every discomfort of pregnancy. Isn’t that reason enough to keep exercising?

What we won’t do for ourselves, we will do for our children. Research has shown that the babies of exercising mothers are born healthier, have less body fat at birth (this is a good thing), are calmer and may have cardiac benefits of a lower fetal heart rate. Basically, when mom exercises, the baby gets similar benefits from the training.

Here are some tips to get started:

1. Visit your doctor or midwife to get the "all clear" to exercise... just to be on the safe side!
2. Look for a prenatal exercise class when possible just so you know your instructors are specially trained. Of course, we would love to see you at one of our Fit4Baby classes!
3. If you weren’t working out, start slowly and build up gradually.
4. Drink enough water. While this is true for the non-pregnant population as well, it’s important for the baby’s health that you stay hydrated.
5. Listen to your body. While exercise is safe, it is important that you don’t overdo it and don’t get overheated.
6. Be consistent. Being inconsistent with your workouts can be harmful to your baby. Your workouts may change but you do want to maintain a level of fitness throughout your pregnancy.
   

Remember, ACOG recommends that pregnant women exercise at least 30 minutes of moderate exercise a day on most days of the week so long as you are having a healthy pregnancy. This is your first step to being a “healthy role model” for your child
Original article by Lisa Druxman, Founder of Stroller Strides.

Fit4Baby class registration is now open!
Please email Missy at missycurrin@strollerstrides.net to register!

Feeding the Family: Butternut Squash Lasagna

One word for this fall family favorite- YUM! Great for all ages and hubbies like it too! I think this was originally a Paula Dean recipe because it calls for full-fat ingredients like whole milk, butter, and whole milk cheeses. But you can use the low fat versions of all of these ingredients and it still tastes great!

Butternut Squash Lasagna

Ingredients:

• 3-4 cups of pureed butternut squash (steam it, peel it, and mash with a fork to make this puree- freeze any extra for later use)
• 1/4 cup butter
• 1/4 all-purpose flour
• 3 1/2 cups milk
• Pinch nutmeg
• 3/4 cup (lightly packed) fresh basil leaves (or cheat and use the tube of basil puree from the store like I do... usually kept near the carrots and bags of salad)
• 12 no-boil lasagna noodles
• 2 1/2 cups shredded mozzarella cheese
• 1/3 cup Parmesan cheese

Directions

1. Melt the butter in a heavy medium-size saucepan over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Bring to a boil over medium-high heat. Reduce the heat to medium and simmer until the sauce thickens slightly, whisking often, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender. Add the basil and blend until smooth (note: if you use the basil puree you can omit this step and just stir it in to the sauce). Return the basil sauce to the pan and stir to blend. Season the sauce with salt and pepper to taste.
2. Position the rack in the center of the oven and preheat to 375 degrees F.
3. Lightly butter a 13X9X2 inch glass baking dish. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/3 of the squash puree over the noodles. Sprinkle with 1/2 cup of mozzarella cheese. Drizzle 1/2 cup of sauce over the noodles. Repeat layering 3 more times.
4. Tightly cover the baking dish with foil and bake lasagna for 40 minutes. Sprinkle the remaining mozzarella and Parmesan cheeses over the lasagna and continue baking uncovered until the sauce bubbles and the top is golden, approximately 15 minutes. Let the lasagna stand for 15 minutes before serving.
   

Luna Moms Club Tip of the Week:

Fact: The EPA states that toxic chemicals in household cleaners are three times more likely to cause cancer than outdoor air pollution and the Consumer Product Safety Commission has identified 150 chemicals common in homes linked to allergies, birth defects, cancer and psychological abnormalities. Some of the most common culprits include household bleach, all-purpose cleaners, laundry detergent, and dish detergent.

Action: Use non-toxic cleaners (i.e. Shaklee, Seventh Generation, Method, Ecover brands).

Benefits of Prenatal Exercise

A well-meaning friend recently asked me this question, "So, is your new Fit4Baby class going to be easier than Stroller Strides, more of a love-my-body-deep-breathing type thing?" Um, no. I'm all for love and deep breaths but Fit4Baby class is about getting fit for motherhood! We're going to get our heart rates up, strengthen and stretch our muscles, and learn how to take care of our bodies so that we're ready for motherhood when it inevitably arrives! Do you know what prenatal exercise can do for your changing body? Check this list out!

Benefits of Prenatal Exercise:
Exercise can help decrease or prevent:

• Constipation
• Swelling of your extremities
• Leg cramps
• Nausea
• Varicose veins
• Insomnia
• Fatigue
• Back pain
• Gestational diabetes
• Pregnancy-induced hypertension
• Pelvic and rectal pressure
• Surgical or medical interventions in delivery
• Urinary incontinence
• Postpartum weight retention
• Anxiety
• Depression

Exercise can help improve or increase:

• Circulation
• Self-esteem; sense of well-being
• Functional capacity
• Muscular strength and endurance
• Energy levels during pregnancy
• Cardiovascular fitness
• Posture and biomechanics
• Recovery time

Join us for Fit4Baby classes this fall at the North Carolina Museum of Art: Museum Park on Saturdays at 10am! Contact Missy at missycurrin@strollerstrides.net to register.

Abdominal Exercises After Your Cesarean

Delivering a baby by cesarean is major surgery! Your recovery, however, should be easier if you were active during your pregnancy but even if you weren't, you will get your chance to get fit once your doctor gives you clearance to begin exercise. You can begin by doing isometric abdominal contractions as soon as your baby is born. Combine those with Kegel exercises (for your pelvic floor) to get the maximum benefit. Hold in your stomach all the time- that's a great strengthener! When your baby is at least 4-6 weeks old, you can begin doing more traditional abdominal exercises, with your doctor's permission.

Abdominal Exercises

1. Start with modified crunches: lie on back with knees bent and feet flat on the floor; place one hand behind each ear with elbows pointing out to the sides and chin lifted toward the ceiling; tilt your pelvis slightly so that your lower back is pressing into the floor; take a deep breath in, and, as you exhale, lift your head off the floor, tightening the muscles in your abdomen and pulling your belly button in toward your backbone; inhale as your lower your head. As you free stronger, make the exercise more challenging by lifting your head and your shoulder blades off the floor with each repetition. Visualize scooping out your abdomen as you tighten the muscles.
2. To target the lower part of your abdomen, lie on your back with knees bent and feet lifted off the floor so that your shins are parallel to the floor (this is your starting position); place one hand behind each ear with elbows pointing out to the sides and chin lifted toward the ceiling; tilt your pelvis slightly so that your lower back is pressing into the floor; take a deep breath in, and, as you exhale, lift your hips slightly off the floor; tightening the muscles in the lower part of your abdomen; inhale as you return to the starting position.

As you set out to flatten your tummy, keep in mind that there is no such thing as "spot reduction." Although your stomach may be the area you're trying to tone, the only way to help shed your remaining pregnancy pounds is through aerobic exercise such as walking, jogging, swimming, or biking. Sit-ups are best done in conjunction with aerobic exercise- if you preform them alone you will only strengthen the muscles below the extra fat, and you probably won't see much outward improvement.

(excerpted from an article by Lisa Druxman, Founder of Stroller Strides)

For a great workout that combines both aerobic exercise and strength training- join us for a Stroller Strides class!

Luna Moms Club Tip of the Week:

Fact: One in seven newborn babies could be at risk for brain damage and learning difficulties due to mercury exposure in the womb. Women and children are exposed to dangerous levels of mercury when they eat certain fish.

Action: Eat small fish and use the mercury calculator at www.gotmercury.org to find out how much is safe for you.

Fit4Baby is coming to Raleigh!

Stroller Strides of Midtown Raleigh is bursting with excitement to announce the

Grand Opening of our

Fit4Baby prenatal exercise classes!

Saturday, October 9th @ 10am

NC Museum of Art/Museum Park

Preregistration required- please email Missy at missycurrin@strollerstrides.net to register.

For class schedule & tuition information please visit our website at www.strollerstrides.net/midtownraleigh

Fit4Baby Prenatal Class Description (60 min)

Stroller Strides has developed Fit4Baby a prenatal fitness program that teaches women how to exercise safely and effectively throughout their pregnancy. Each nationally certified instructor is trained in providing the pregnant woman with exercises that are safe and appropriate for her changing body. Fit4Baby classes are interval based, combining elements of strength training, cardiovascular exercises and stretching and balancing exercises.

Pregnancy is a time of beauty and wonder. It can also be a time of discomfort and trial. Regular activity such as Fit4Baby classes can help to reduce many maternal aches and pains, increase energy during pregnancy and may speed the labor, delivery and recovery process.

Pregnancy is the perfect time to commit to you and your baby's health. Exercise is an important component to your pregnant well-being, as well as your strength as a new mom. Our instructors want to help you be FIT FOR MOTHERHOOD!

Space is limited- register early!