How to Have a Healthy Pregnancy

Healthy Pregnancy

Being pregnant doesn’t have to mean that you now have a justified reason to eat everything and anything you want, stop working out and become sedentary. In fact, this is the time of your life to do exactly the opposite. Never has it been more important for women to eat well and be healthy, for it is no longer just about you. It is about that little bambino inside. You want to create the optimal conditions for baby’s development while living within you!

One of the first things to remember about staying healthy and fit during pregnancy is to consult your doctor – with pretty much everything. If you aren’t sure if you should be doing something or eating something, ask the professional.

Secondly, every body and every pregnancy is different. So what is great for one person may not even be possible for another. Now being in my third pregnancy, I now know that even the same person can have radically different pregnancies.

So if you are expecting, this is what I personally think are “DO’s” for pregnancy health:

  • Look at the Big Picture. Don’t just view being healthy as eating well and exercising. Also look at your own emotional and psychological well-being. Take time for yourself, pamper yourself, meditate, do yoga, have warm baths or whatever provides you with a “zen” experiences. Baby will be much better off if mama is happy and relaxed. Try not to let stress of work or everyday life get in the way of your emotional health.
  • Be Active. “They” say that you can do anything you did before you got pregnant after you are pregnant. So if you ran before, you can still run. If you did aerobics or spin, you can keep doing that too. As mentioned before, ensure you confirm with your doctor (in case of any ‘weirdisms’ you have in the pregnancy). If you stay active and fit during pregnancy, not only will this help your body stay healthy during pregnancy, it will also likely make labour easier and will help your body bounce back more quickly after your baby arrives.
  • Eat well. Again, this is the time in your life when you need to feed your baby the best food you can for optimal growth and development. Things that are at the top of the list nutritionally are:
    • Water Intake – Aim for eight 8-ounce glasses per day, plus one 8-ounce cup for each hour of light activity.
    • Prenatal Vitamin – This should balance out and fill in any gaps in what you are getting in your daily food intake. (check amounts in your vitamin for the ones listed below)
    • Folate and folic acid — 800 micrograms daily – Why? Prevent birth defects
    • Calcium – 1000 milligrams daily
    • Vitamin D – 600 IU daily
    • Protein – 71 grams daily
    • Iron – 27 milligrams daily
    • Lots of fruit and veggies – naturally loaded with vitamins and minerals listed above
    • Omega 3 – 300 mg DHA daily – not only is this good for the baby’s neurological development but studies have shown that there is a connection between Omega 3 deficiencies in pregnant women and post-partum depression. The baby will drain the Omega stores from the mother in order to develop. Therefore, if this is not supplemented or increased in the mother’s intake, then it will leave them deficient.

Pregnancy is an incredible time of a woman’s life – if she chooses to or is lucky enough to experience it. It is also the best time for women to take care of themselves. Not only for their own health but for that of your future “little bugger!” This information is based on my own experience and research. Remember that you should always consult with your health care professional for your own personal health and circumstances.

Christmas is the Season of Giving. Then what?

Christmas if the definitely the season of giving.  I am very proud of all of what our community does to help those less fortunate around the holidays:  toy drives, coats for kids, homeless shelter turkey dinners, and the list goes on.  All of these charitable groups, organizations and shelters are so worthy of support.  The only thing that upsets me about this is that Christmas, and the holiday season, is only one month of the year.  However, most people less fortunate need help all year round.

I have been thinking, what if we each gave 50% of what we give at Christmas to these associations throughout the year.  For example, if you give $100 at Christmas to a charity of this nature, why not plan to donate $10 each month after Christmas?  The need is still there long after the trees are put away or recycled.  If you budget for a maximum amount of $120 per year total, why not spread it out over the year – monthly.  Not only would this allow the groups to receive ongoing funding, but it will also be easier for you to budget.  As most groups can directly withdrawl from your bank account, it would be “pain-free” rather than a wallop at Christmas time when you are already spending a bundle.

If you are not donating anything to any charity now, and have the means, why not?  Start now.  Not sure where to give or how?  Below is a list of local organizations that I am sure would love to hear from you in January.  Please continue or start to give – either to these organizations or any other close to your heart.  It will help us build a strong, caring and vibrant community.

Main Street Project, Inc. – (204) 982-8260 –

Ndinawe provides emergency shelter and counseling services for runaway youth – (204) 586-2588

Native Women’s Transition Centre is a community-based, 21 bed facility providing support and services to Aboriginal women and children. Program and service philosophy is to strengthen and support Native women who have experienced victimization to become self-sufficient. – (204) 989-8240

Ikwe-Widdjiitiwin is a crisis shelter that provides safe accommodation, supportive counselling and advocacy to abused Aboriginal women and their children. Other services include a non-residential program and 24 hour provincial crisis line counselling. – (204) 987-2780

Agape Table Inc. serves the needs of the hungry in the inner city of Winnipeg – 204-786-2370

Powerhouse Winnipeg is a non-profit community organization that provides emergency and support services to street involved youth aged 16-29.  A drop-in center which provides peer support, referrals, advocacy, a free store (clothing, blankets, shoes etc), outreach, Internet, laundry facilities, food, an on- site Public Health Nurse and telephone access for job and housing searches. – 204-953-1310

Siloam Mission is a faith-based agency that serves 500 – 900 poor and homeless a day, at no cost or preconditions through its: meal program, food bank, clothing bank, counseling, emergency shelter, agency referrals, employment-training programs, health centre, income tax preparations, a 12 step recovery program, addictions meetings & groups, access to phone, postal mail service, a book program, optional spiritual services, haircuts, etc.
- 204-956-4344