• 3 Myths About Exercise and Pregnancy
    3 Myths About Exercise and Pregnancy
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    3 Myths About Exercise and Pregnancy

    hopkinsmedicine.org

    Exercise is one of the most important things you can do during pregnancy. Learn the truth about safely staying active while pregnant.

    Myth #1: If you don’t usually exercise, you shouldn’t start during pregnancy.

    This myth has proliferated for many years, but pregnancy is actually an ideal time to start an exercise program — even if you’ve never really exercised before. Public health guidelines for pregnant women recommend moderate exercise or activity for approximately 150 minutes per week (or 30 minutes per day, five days a week). The following are ideal exercises during pregnancy:

    • Walking: Walking at a moderate pace can be a great, easy way to fulfill the recommended guidelines. If you’re walking, you should be able to walk and talk at the same time. If you can’t, you should slow down.
    • Gym activities: Working out on the elliptical or doing water exercises in the pool are healthy and safe ways to stay active.
    • Pilates or yoga: Pilates and yoga can be mentally and physically beneficial. However, hot yoga is not recommended because you should always stay cool and hydrated while pregnant.

    The most important thing while performing these exercises is to keep it at a moderate level. Don’t push yourself to the point of exhaustion.

    You should be especially careful with exercises that could cause you to lose your balance, since having a fall during pregnancy can be very serious. “Because of the increased fall risk, riding a bike is something I often caution women about,” explains Szymanski. “What’s most important is to find something you enjoy while staying safe. Talk to your doctor to see what works with your personal history.”

    Myth #2: Athletes can continue vigorous exercise throughout pregnancy without cause for concern.

    If you’re a high-performance athlete, you can usually maintain your exercise regimen during pregnancy as long as your pregnancy is uncomplicated. However, you should talk with your health care provider and be more mindful of how you feel while exercising during pregnancy.

    “Women who are highly athletic may have developed the ability to push through fatigue or cramping (‘no pain, no gain’),” says Szymanski. “Athletes may push themselves beyond a ‘safe’ threshold, though, which could affect the fetus.” Your physician can provide you with additional guidance to find the right balance.

    Myth #3: The only value of exercise during pregnancy is to help you lose weight more easily after your baby is born.

    Exercise is a huge component of postpartum weight loss. But the true value of exercise during and after pregnancy is the other incredible health benefits. “Your metabolic function is dramatically improved by exercise, and your risk of developing cardiometabolic disease will decrease as well,” explains Szymanski. Even if you don’t see immediate weight loss after pregnancy, you should always continue to exercise because your body is benefiting internally.

    According to the U.S. Department of Health and Human Services, regular physical activity is one of the most important things you can do for your health. And that’s just as true during pregnancy.

    Click here to read original article.

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  • Summer Produce Guide
    Summer Produce Guide
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    • Summer Produce Guide

      Summer Produce Guide

    Summer is a great time of year to be a cook. Markets and gardens are bursting with gorgeous fruits and vegetables in their prime: sweet corn, juicy ripe tomatoes, jewel-like berries, and many, many more. In our comprehensive guide to summer produce, we’ve got expert tips for buying, storing, and preparing the best of the season, plus recipes for everything from warm cherry and blueberry cobbler to watermelon salad with cilantro, radish sprouts, and Cotija cheese.

    All photos: Vanessa Rees

    Avocados

    Cherries

    Cherries

    Berries

    Eggplant

    Figs

    Figs

    Green Beans

    Green Beans

     

    Click here for the full listings from SAVEUR

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  • When Do Working Moms Workout?
    When Do Working Moms Workout?
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    By thewannabeathlete

    As a working mom of a one year old (with another on the way!), I have discovered that “me time” is at a premium. I love my job as the Executive Director of a non-profit, but my workload isn’t exactly conducive for stealing away for a midday workout at the gym. My son “the Mini Athlete” is an early riser and that also means he goes to bed pretty early – between 7 and 8pm. Gone are the days of heading to the gym right after work – I want to soak up every moment with my little one before he’s asleep! So that leaves me with the obvious question…when do working moms workout?

    know I’m not alone in this. Thousands upon thousands of competitive runners, yogis and amateur triathletes also juggle the responsibilities of motherhood and a full-time job. Here is some of the best advice I have received:

    1. Find Community When I first went back to work nine weeks after having my son, I felt pretty alone as I navigated my new identity as a working mom. I quickly realized I couldn’t go at it alone. I found a wonderfully encouraging group of moms in the area where I lived at the time – the IRunMommies in St. Petersburg, Florida. In addition to meeting twice weekly to run – once on Tuesday evenings and again on Saturday mornings – the group actively participates in a Facebook group where you can always find another busy mom looking to squeeze in a run. I highly recommend finding a group like this – or if you don’t have one in your area, start one! Another great place to find community online is through Twitter or blogs. I cannot tell you the encouragement I have received from other moms in those places!

    2. Establish a Schedule

    As mothers, we crave a schedule. Sometimes it feels impossible. But establishing a schedule is one of the best things I did when trying to get back into shape after having a baby. My best friend and I scheduled our times to run every week. We would meet at 5:45am on Monday and Wednesday mornings for a few short miles, and would meet up with the IRunMommies on Saturday mornings for our long runs.

    Yes, it felt early. But we knew that we could guarantee our husbands would be home to babysit at that time and so we had no reason (or excuse) to reschedule. Knowing that my best friend was waiting for me helped me drag myself out of bed on those days I really didn’t feel like running!

    3. Know You’re Worth It

     It’s easy to feel like you’re being pulled in a million different directions. The first thing we let go? The time we spend taking care of ourselves. Remember – you will be a better mom, a better employee and a better person if you take care of yourself first. It feels counter intuitive when there is laundry to be done, dishes to be washed and reports to be written. But you know what? There will always be more laundry, more dishes and more reports. There is only one YOU. Make yourself a priority.

    To read the original article By theawannabeathlete, Click Here.

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