Big No No’S when Pregnant

What do avoid during pregnancy

  • Alcohol. Alcohol has been linked to premature delivery, mental retardation, birth defects, and low birth weight babies
  • Avoid drugs and smoking. Babies born to mothers who smoke weigh less on average. Doctors suspect the lower birth weight is due to restricted blood flow, which may also impair the passage of nutrients through the placenta to the baby. The carbon monoxide in cigarette smoke that enters the mother’s bloodstream also reduces the amount of oxygen that reaches the uterus. For these reasons, doctors advise pregnant women to also steer clear of secondhand smoke
  • Limit your pills and medication intake unless supported by your doctor
  • Limit caffeine to no more than 200 mg per day. The caffeine content in various drinks depends on the beans or leaves used and how it was prepared. An 8-ounce cup of coffee has about 150 mg of caffeine on average while black tea has typically about 80 mg. A 12-ounce glass of caffeinated soda contains anywhere from 30-60 mg of caffeine. Remember, chocolate contains caffeine — the amount of caffeine in a chocolate bar is equal to 1/4 cup of coffee.
  • The use of saccharin is strongly discouraged during pregnancy because it can cross the placenta and may remain in fetal tissues. But, the use of other non-nutritive or artificial sweeteners is acceptable during pregnancy like Equal or NutraSweet. These sweeteners are considered safe in moderation so is better to talk with your health care provider about how much non-nutritive sweetener is acceptable during pregnancy
  • Decrease the total amount of fat you eat to 30% or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
  • Limit cholesterol intake to 300 mg or less per day.
  • Do not eat shark, swordfish, king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury.
  • Avoid soft cheeses such as feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause Listeria infection. There’s no need to avoid hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt. 
  • Avoid raw fish, especially shellfish like oysters and clams and sashimi.
  • Do not diet or try to lose weight during pregnancy — both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.
  • Avoid Packaged ramen noodles. These quick-cooking noodles are packed with salt, fat, and little else.
  • Avoid Soda. If you fill up on empty calories and sugar, you won’t have any room for more nutritious drinks. Low-fat milk, Vegan milk, water, and juice are better choices.
  • Avoid Shelf-stable commercial lunches. Preservatives, salt, and fat make most of them a poor choice. There are some okay packaged lunch options out there, though, so check the labels!
  • Avoid too many frozen prepared meals. There are some good choices out there, but many have high amounts of salt and fat. If you can’t avoid the occasional frozen meal, look for organic brands that are low in salt and fat.
  • Avoid Iceberg lettuce. When it comes to lettuce, choose greens, such as romaine, that are full of fiber, A and C vitamins, folic acid, calcium and potassium. Iceberg lettuce has only trace amounts of these nutrients.
  • Avoid or limit Spicy Foods: Such foods can cause complications for the mother, such as heartburn and acid reflux. This occurs more frequently in pregnant women because hormones released during pregnancy relax muscles in the digestive tract, allowing the stomach acids to rise more easily into the oesophagus, especially when lying down

                If you have any problems that prevent you from eating balanced meals and gaining weight properly, you should ask your doctor for advice. 

Herbal Support during Pregnancy: Pregnancy is not the time for a woman to start experimenting with herbal remedies. Herbs and herbal concoctions can exhibit powerful influence in a person’s body; a developing fetus can be even more directly (and negatively) affected.

Apple Oatmeal Muffins

Apple Oatmeal Muffins
Serves 12
Vegan, gluten free apple muffins loaded with fruit. Super moist, flavourful and healthy! Perfect for on-the-go breakfast and snacking.
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Prep Time
15 min
Cook Time
32 min
Total Time
47 min
Prep Time
15 min
Cook Time
32 min
Total Time
47 min
Ingredients
  1. 1.5 flax eggs
  2. 1/4 cup olive oil
  3. 1/3 cup mashed very ripe banana
  4. 2 sweet apples, finely grated
  5. 1/2 cup coconut sugar
  6. 1/2 tsp sea salt
  7. 1.5 tsp baking soda
  8. 1/2 tsp ground cinnamon
  9. 1/2 cup plain almond milk, unsweetened
  10. 2/3 cup gluten free rolled oats
  11. 1/2 cup almond meal
  12. 1 cup + 2 Tbsp gluten free flour blend
  13. 1/4 cup raw walnuts (chopped) for topping
Instructions
  1. Prepare flax eggs in a large mixing bowl and preheat oven to 375 degrees F (190 C).
  2. Prepare muffin tin with liners or lightly grease them.
  3. To flax eggs add mashed banana, olive oil and whisk to combine.
  4. Next add the apples, coconut sugar, baking soda, salt, cinnamon, and whisk to combine.
  5. Add almond milk and stir.
  6. Add oats, almond meal, gluten free flour blend and stir.
  7. Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).
  8. Bake for 32-36 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey, so don’t be afraid of over baking! The GF blend just takes longer to bake.
  9. Remove from oven and let set in the pan for 15 minutes. Then flip on their sides still in the pan to let cool completely.
  10. If you try to unwrap them too quickly, they have a tendency to stick to the wrappers.
  11. Once cooled, store in a covered container or bag at room temp to keep fresh. Freeze after that to keep fresh.
Notes
  1. If baking in a loaf pan or cake pan (8×8), bake for 45 minutes – 1 hour and check every 5 minutes thereafter for doneness.
Adapted from Mariana Hedegaard
Adapted from Mariana Hedegaard
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Good news Healthonistas !!!

Haaa a few new words for your vocabulary! Healthonista and Healthonism…have you ever heard about it?If not, find out the meaning of these perfect words below and start applying it to your daily healthy lifestyle.

The latest trend for combining health and hedonism is BOOMINGGG in Australia and Europe, specially in the U.K…

Gym or happy hour?Yoga class or clubbing?Mojitos or green juice? Yes, we do know it a though choice sometimes but thanks to the rise of healthonism = health + hedonism – you don’t have to be torn much longer.

The latest trend for mindful partying blends a healthy fitness routine with a healthy social life. Exercise merging with excess has been a growing theme over the past few years – while events such as Colour Run or Nike’s We Own the Night have helped turn fitness into a fun event you sign up to do with your bestie. But in the past year, the idea has shifted to a whole new level….into workouts combined with  proper after-party….

glow

Today, healthonism events are a regular feature in the fitness calendar. Not in Macau tho, but Hong Kong is slowly getting there. For a pure healthonism experience, you will have to look up in your country.

Cold Pressing for the perfect Cocktails! Healthy drinking is a core element of healthonism. Some Juice brands have unveiled a range of cold-pressed juices that create body-boosting cocktails when mixed with vodka for example. Others, developed a whole range of cocktails with ingredients you’d normally find in healthy stores like Maca or Spirulina.

2012 Kansas City Color Run

While the usual advice is to avoid alcohol if you are serious about fitness, there’s actually some evidence that healthonistas might have got it right. A study reveals that people tend to exercise more on the same days they drink more – sounds paradox – but it seems we are inclined to push ourselves much harder during a workout when we can reward ourselves afterwards with a few drinks with out fitness buddies.

Signs you’re a Healthonista

  • Your morning after routine involves yoga and coconut water instead of coffee and Nurofen
  • If it’s not bright enough to be seen at a fitness rave, it doesn’t  make it into your workout wardrobe
  • You’ve seen a sunrise twice in a week. Once getting home and once going for a run
  • Your kitchen shelves are groaning with coconut oil and almond butter, along with artisan vodka and organic wine
  • Your ideal holiday is two weeks in Ibiza = 1 week partying and the other 1 detoxing
  • Your instagram feed is a mix of workout shots, sunsets, sunrises, palm tree, juicy burgers or cake

The veredict: Can healthonism be actually healthy for you? Like everything in life, if you can keep both parts of that lifestyle going…as long as you do it with moderation. But how long can you keep it up for? As long as you get older, it takes your body a lot longer to recover, whether it’s from a night out or from doing a tough workout. The key to a truly healthonistic lifestyle : Enjoy both, without doing either to excess.

So you can definitely sign put for that Glow with the Flow Class with cocktail – just make sure it’s not the only way you exercise this year 😉

glow in the dark yoga for festival Melanie McNiell , Rose Lamont and Kelly Clayden.