You Could Win!

This month you can win Baby Bargains by Denise & Alan Fields

The 2nd Annual Va Baby & Child Expo is scheduled for September 23, 2006 with new features like hourly door prize drawings, magic show and other performances on the main stage, and more!

Check out our site for details and updates.

May 9th, 2006

Tips for a Healthy Pregnancy

Julie Bishop, Ukrop’s Manager of Wellness Products and Services, shares the following tips to help expectant parents manage their pregnancy in a healthy manner. As you consider the information, remember that Dad plays an important role in supporting Mom with healthy eating, supplements, exercise and relaxation. Also keep in mind that this information is not intended as a substitute for treatment or advice from a qualified healthcare provider.

Healthy Eating for Two

It’s no longer just about what you’re in the mood to eat; it’s also about what’s good for baby:

• Calories need not increase dramatically during pregnancy, but nutrient needs do! Pick foods that do double duty. Low-fat dairy choices provide needed calcium and protein. Broccoli provides iron and calcium. Beans are filled with protein, B vitamins, and fiber.
• Vegetarian? Don’t fret; you can still get the 70 grams of protein you need each day for a healthy baby. Try to include 4 servings of calcium-fortified soymilk per day, a half cup serving of beans per day, lots of fruits and veggies, and focus on whole grains.
• Make sure to get your omega-3s! Omega-3s are vital in pregnancy and breastfeeding for brain and neural development of the baby. Find them in fatty fish, canola oil, ground flax seed, wheat germ, walnuts, and omega-3 eggs. An alternative is fish oil supplements (300mg of DHA per day). Talk to your doctor before adding any supplements.
• Yes, it is ok to eat some types of fish, in fact it is highly recommended! The FDA recommends two servings of fish per week, and not to eliminate it from the diet. Fish is an excellent source of protein, minerals, and omega-3s. Great choices include salmon and tuna. Fish to avoid include swordfish, shark, albacore tuna, and any raw fish.
• Avoid junk foods, including sweets. They don’t offer any nutritional benefit for your baby and they just add extra calories, the kind you don’t need. Try mineral water with lemon instead of a cola, low-fat popcorn instead of greasy chips, low-fat banana or zucchini bread instead of cake.

Supplements

To be sure you and your baby are getting plenty of the nutrients essential for growth and development, supplement your daily meals with fortified foods or supplements:

• Folic acid: Women who are within childbearing age should get 400 mcg daily. The largest need is within the 23rd to 28th day of pregnancy (before a women even knows she is expecting) for brain and spinal cord development. Once pregnant, the folic acid requirement increases to 600-800 mcg per day.
• Iron: The need for iron doubles during pregnancy. Iron is responsible for making extra red blood cells, growth, and building bones for the baby. The recommended amount is 30 to 60 mg daily.
• Doctor’s Advice: You may get the majority of nutrients you and your baby need through a well-balanced diet. But since certain vitamin and mineral needs double during pregnancy, it is best to take a supplement that you and your doctor agree on.

Exercise

Though you may be tired during your pregnancy, you might be surprised to learn that exercise can energize you. Some experts even believe that an active pregnancy can lead to an easier delivery:

• Grab your walking shoes: Exercise plays a critical role in promoting general good health during pregnancy. Check with your doctor about the best program for you.
• Exercise can also reduce physical discomforts during pregnancy such as back pain, constipation, fatigue, and swelling. Not to mention exercise makes it easier to get back into shape after the baby is born!
• Great ways to exercise include walking, swimming, stationary bike, light weight lifting (no more than 20- 25 pounds), and yoga.
• Many women are leery of lifting weights during pregnancy, when in fact, it is one of the best ways to prepare you for a growing baby before and after baby is born.

Relaxation

Life will become even busier when baby arrives so be sure to take time now to unwind and pamper yourself:

• Yoga and stretching can do wonders for your mind, body, and spirit. Many health clubs offer special classes for expecting mothers. If going to the gym doesn’t seem tempting, rent or buy a yoga video you can do at home.
• Hint to family and friends that you would love a massage! Or have your partner knead some of your tension away by focusing on your head, neck, and shoulders. You’ll be sleeping in 10 minutes!
• Take time to breath... deep breathing. Take slow, deep breaths by closing your mouth and breathing slowly through your nose. Deep breathing can ease muscle tension, lower your heart rate, and help you fall asleep faster.
• Rub natural massage oil or warm lotion on your tummy every day after a shower. It may not help with preventing stretch marks, but it sure does feel soothing and luxurious. Plus it helps with dry, itchy skin.