How much pregnancy weight should you REALLY gain?

I would say that 80% of women are worried that they're gaining too much, 10% are worried that they're gaining too little (really!) and the remaining 10% are happy with where they're at!

The biggest question pregnant women have is definitely "how much weight should I gain?" Before I answer that question, remember that every pregnancy is different.

Some women gain tons of weight (50+ pounds; 23kg), while others gain very little (15 pounds; 7kg). I gained 25 pounds with my first pregnancy, 30 pounds with my second and 35 with my third!

So How Much Weight Should YOU Gain?

The answer lies in your pre-pregnancy body weight category. That is, it depends on whether you were under-average, average weight or over-average weight before you became pregnant.

For example, according to the charts published by the American College of Obstetricians and Gynecologists, if you are 5'4" and 120 pounds (163cm and 54kg) you would be considered to be of average weight. This means a healthy weight gain for you would be between 25 to 35 pounds (11 to 16kg).

But What if You've Already Gained More Than You SHOULD?

If you feel you've already gained more than you should, it's never too late to turn over a new leaf!

If you haven't been exercising, start walking everyday (with your health care provider's OK of course)!

If you've been eating too much take-out food, do your best to prepare and eat home-cooked meals with lots of vegetables! A healthy pregnancy diet will do wonders!

If you HAVE been taking good care of yourself (eating right and exercising), but still feel that you've gained more than you need to - RELAX and keep up the good work! The extra weight gain might just be what your body needs to support your pregnancy (remember - those weight gain charts are JUST guidelines!).

Whatever you do, though, DO NOT RESTRICT YOUR CALORIES! Pregnancy is not the time to cut calories.

If you focus on staying active, eating healthy and following my program (i.e. and don't use pregnancy as a ticket to eat everything) - your weight gain during pregnancy and your weight loss afterwards should not be an issue.

To learn MUCH MORE information on Pregnancy Topics like how to Minimize your Weight Gain, Eliminate your Food Cravings and Prepare your Body for a Quick and Easy Delivery, secure a copy of Pregnancy Without Pounds(TM). Give it a try, just click here to get your copy.

The Best Pregnancy Diet

A proper pregnancy diet is important for both you and baby! Growing another human puts a lot of stresses on your body, but making sure you eat right will lead to a more enjoyable pregnancy, easier births and healthy babies! Make sure to take time researching the best diet for you, as nutrition is one of the most important factors in the development and health of your baby.

A healthy, well balanced pregnancy diet includes the following:

1. Fresh Fruits
-these will nourish you and help your baby to grow strong. Plus they are delicious! Nutrients and antioxidants will be found in a wide selection of colors. Eating fruits that are in season will add to the nutrient rich punch they provide.

2. Fresh Vegetables
-leafy greens & dark orange produce help to regulate your digestive system and provide rich antioxidants from a natural, food based source. Fresh produce can also provide folic acid, which we all know is a nutrient vitally important to your growing baby. Leafy greens are easier to digest if they are cooked. Try new vegetables and search cooking websites for new ways to prepare them.

3. Whole Grains
-choose from breads, rice, oats, barely, and many other grains, as they help regulate your digestive system and could help to ease pregnancy related constipation.

4. Protein Foods
-organ meats, shellfish, fish, chicken and eggs are all good sources. If you prefer not to eat meat, you can eat from bean or soy sources, as well as dairy sources such as milk and cheese.

5. Healthy Fats
-proper fats build your baby's brain and are vital for the health of both you and your baby. Healthy fats are not the fats created by industry, but rather the traditional ones created by nature. Think of olive oil, coconut oil, palm oil, real butter or cod liver oil. Avocado is a great option too and provides a nice texture for your palate.

Eating all five of these food groups in your pregnancy diet will get you on track to be the healthy, happy pregnant mom you want to be! Remember to drink lots of water and get a lot of rest, as you and your baby deserve the best.

written by Debbie Basaraba
Happy, healthy mom of three busy kids!
CLICK HERE FOR A GREAT PRE-NATAL PROGRAM

Pregnancy exercise?

Question: Hi im on my 33rd week of pregnancy. ive been doing a little walking. anyone can sugguest an exercise that can help me during labor? thanks =)

Best Answer - Chosen by Voters
Always consult your doctor before begining any exercise, I walked a lot during my pregnancy, swimming is also a good exercise which is not too hard on your body. They also have yoga for pregnant women. Here is a website that has info about it.
http://yoga.about.com/od/prenatalyoga/Practicing_Yoga_During_Pregnancy.html

8 ways to reduce "pregnancy brain"!

Have you forgotten any important information lately? Telephone numbers? Names? Appointments? Places you’ve put things?

If yes, you’re probably experiencing PREGNANCY BRAIN.

For those of you who, in the past, might have laughed at your girlfriend who suggested it was a REAL excuse – let me tell you, pregnancy brain is a REAL phenomenon and it affects over 50% of women. In fact, there is research out there that suggests that a woman’s brain does SHRINK during pregnancy!

Research or not – I know I had PREGNANCY BRAIN big time! I could hardly remember where I parked my car, never mind where I actually put the keys for it (and normally I’m very responsible with things like that). So, worry no more, cut yourself some slack, and chalk your forgetfulness up as yet another pregnancy symptom!

In fact, with all the changes you’ve got going on in your body, not to mention all of the important decisions you’ve got to make (pregnancy tests, cloth diapers vs. disposables, epidural or not, color of your baby’s room etc.), it’s no wonder you’re not 100% mindful!

On a more serious note - I really believe that your degree of Pregnancy Brain (or not!) is reflective of the level of stress, overwhelm, and/or busyness in your life. So, here are some of my TIPS to help you take charge of your life:

8 Ways to Reduce the Pregnancy Brain...

1. Keep a small notebook (and store it where you won’t lose it!) - jot down reminders, names, appointments;

2. Write a daily to-do list – this will help you remember what you need to get done (like buying diapers!);

3. Relax – plan time every day to do things like read a book or take a bath;

4. X-or-size (if you can) – move your body and breathe in the fresh air - O2 does wonders for your body and your mind;

5. Take a break – time-outs work wonders for gathering your thoughts;

6. De-stress – unload that negative energy with a treat, like a massage or a mindless movie;

7. Grab a few winks - rejuvenate with a little sleep; and last, but not least…

8. Put your car keys in the same place each day (sound like a familiar frustration?)!

Pregnancy brain is real. It’s also a great excuse - so have FUN using it for the next 40+ weeks!