Archive for the 'Postnatal Health' Category
If your little ones aren’t on a schedule you could be one of those new parents that are slowly losing your marbles. Trying to adjust to having a newborn could be quite taxing, let alone having two babies.
Developing a twin baby schedule allows for an, easier daily routine and your twins will thrive from this day to day.
In the early days and first few weeks after birth, your pediatrician may require a record of your babies daily feeds and diaper output. Shaping a schedule will help to eliminate some of the unavoidable stressers that come along with this.
When establishing a routine remember that all babies are different. Your twins may be alike in many ways, but you may also have one textbook baby and another infant who is extremely unpredictable and higher needs. The goal is to be mindful that your babies need structure, and they always like to know what is coming next. Read the rest of this entry »
Pilates is a form of exercise that was created by Joseph Pilates in the early 1900′s. Pilates believed that life-style, bad posture and inefficient breathing contributed to poor health, so he created a series of exercises to: teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles. Pilates called this method “Contrology”, today we know it as Pilates.
Pilates is a great compliment to any exercise program or as a stand-alone fitness regime. The first and most important principle of Pilates is breathing. Breath is the essence of life and yet so many people breathe inefficiently. We run around all day stressed out at work, preparing meals for the family, taking kids to piano lessons or soccer or ballet. Just grabbing 5 minutes a day by yourself to focus on breath would be beneficial. Read the rest of this entry »
As a nutritionist, the most challenging part of my job is simplifying nutrition to my clients. Clients expect me to present them with a mathematical equation to follow, a restrictive unpalatable meal plan removing eggs, grains and meat and costing them a fortune. Instead, what they find is a breakdown of the basics of health, food and cooking in a way that makes, not so common, sense.
Take one of my favourite recommendations, to make your own soup stock. This simple, un-glitzy and cheap as chips suggestion may seem small and insignificant, but is one of the most incredible things you could do for you and your family’s health. The effects it will have will rival ANY over-priced packaged nutrition product, past, present or future. I’m serious! This is the best of the best, the cream of the crop.
Stock contains the most life nourishing minerals in a form the body can absorb effortlessly, including:
- Calcium (for our bones of course)
- Magnesium (for our muscles and heart)
- Phosphorus (for bones, teeth and energy production)
- Silicon (to make elastin and collagen for hair, bones and skin)
- Sulphur (for collagen, skin and blood vessel formation) Read the rest of this entry »
Yep it’s that time and I have struggled with this idea for over a year.
Apparently being black (or in my case half black) has it’s drawbacks because my fibroids are back and with a vengeance. So much so that they sent me to the ER back in May. Nice.
I can’t tell you the bumpy road of (somewhat) torment I have been on before making this decision. There was the assessment from my OBGYN (not the one who delivered my kids) but the one who told me to just “take it out. You’re not having kids anymore so you don’t need it”. Sure easy for HIM to say; he has a penis.
I remember leaving his office crying, just to run into another OBGYN (and friend) who hugged me in the parking lot and told me maybe it was time.
Well she was right…but it took me a year to accept it. Read the rest of this entry »
It’s something a personal trainer hears (and see’s) time and time again. A person who complains about the endless times they have joined a gym, started an exercise program just to hit a wall a few months down the road.
Hitting a wall is exactly what it feels like when you hit a plateau; the edge or the point of no return when you have created a disciplined routine and schedule that you do time and time again but the scale stops moving the the changes….well, what changes?
So it’s no surprise that people become frustrated and quit because the road to fitness seems so much farther away than it did when they first started. I mean when you go from not moving to moving, of course you are going to see some changes. But guess what….if you want to continue to change, your program and mindset has to change too.
Plateaus are the leading cause of “drop outs” and why the gyms are half empty 3 months into the new year. If you stop seeing results, then you stop becoming motivated. No motivation = no success.
It’s quite easy.
So here are the 3 biggest causes of plateaus when it comes to fitness goals. Take note so you don’t follow suit. Read the rest of this entry »
Fall is upon us, and it’s a beautiful time of the year to get out and get fit. But we all know come the end of October, many of us will struggle with staying away from those sugary treats our kids (and us) love so much. To stay on the right track, keep the following tips in mind to help prevent yourself from overdoing it.
Keep them out of sight!
Not having those chocolates and candies out in the open will help a bit with binging on sweets. Out of sight, out of mind. Take the time to make a special place for them. Their place should not be in the pantry or cupboard, or where ever else other food is kept. You don’t want them to catch your eye as you are preparing dinner.
Ditch the leftovers
One of the biggest culprits of binging on treats is buying more than you needed. Quite often when nearing the end of the night, we are left with a big bowl and no more children at our door. And typically whose candy does it become? Yours. But not this year! To avoid being caught in this predicament, know when the night is coming to an end and give the last group of children ALL your candy. You will thank yourself later on and best of all; you’ll be well loved by all the neighborhood children. Read the rest of this entry »
Why do we need to do strength training? Why not to do only cardio and eat right? A lot of women are scared to strength train because they think it will make them bulky and make them look like men. This is one of the biggest misconceptions out there and continues to deter women from the weight room. Strength training is important for an overall fitness program. If you want to reduce body fat, increase muscle mass and burn calories more efficiently than strength training is for you!
Lets talk specifically about strength training for moms. Why is it so important?
Women often neglect the upper body workout, but we are born with less upper body muscles than men and we need them for not only lifting the children but toting laundry, hauling groceries and hefting garbage.
Back problems are among the most common ailments and many problems start during pregnancy. A lot of back injuries result from misuse of the back when other muscle groups should be doing the work, therefore moms should strengthen the muscles that support the back.
Another area that is very important to strengthen are the abdominals. Every woman who has given birth is anxious to get her tummy back into shape. But having a flat stomach for looking better in a bikini should not be the only reason. To strengthen the core will help to strengthen the lower back. It will help to prevent the abdominal muscle separation and prolapse of internal organs. Read the rest of this entry »
Do you ever wish you had more hours in the day? I certainly do! What would you do with the extra time if you had it? When I speak with my clients about the greatest obstacle when adopting a regular exercise routine they always talk about lack of time. We are busier than ever with constant demands on our time from work, children, families, friends etc.
Whether you have just given birth or have several children, it may seem next to impossible to find the time and the energy for exercise. But we all know how important it is. I find that the clients who are the most successful in adopting an exercise program that lasts are those who manage to integrate it with their families. Try to think active living instead of exercise. There are so many things you can do. Read the rest of this entry »