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baby

Exercise while Expecting

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Exercise while Expecting

The latest post I’ve worked with WonderfulChaos on.

Perfect for any mum’s to be or any new mum’s.

This post is all about how to exercise while expecting.

Luckily I am trained in pre & post natal exercise meaning I can give sound, safe advice on what you can and can’t do while pregnant.

And it may not feel like it sometimes, but exercise is one of the best things you can do to:

  • Improve your health

  • Improve the babies health

  • Make the pregnancy easier

  • and make it easier to get your pre-baby body back

Make sure you check this one out for all the knowledge on what you should and shouldn’t be doing.

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Food for Thought #8 - Fish

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Food for Thought #8 - Fish

Most fish have a high protein content and low-fat content. White fleshed fish in particular has the lowest fat of any other meats. Oily fish are also high in Omega 3 acids (some may call "good fats"). Fish is a very important part of the diet since the body cannot make these Omega 3 fatty acids itself.

A healthy meal

Fish can easily be cooked as part of a healthy meal. It's high protein and low-fat content mean it is perfect for anyone losing weight. It will keep you full for longer and won't usually contain a lot of calories.

Why do we want Omega 3?

Omega 3's are essential for the body because we cannot create them ourselves so we must ingest them. Even though Omega 3's are called a "fatty acid", they actually help reduce the amount of fat in our blood. This can help reduce the risk of us getting heart disease and could prevent heart attacks and strokes.

Omega 3 is also a great inflammatory, which helps with arthritis and asthma.

It is also required for growth and development. It is important for pregnant women to get enough Omega 3 so their baby's eyes and brain develops well. It can also protect your vision in old age. Consumption of fish has been linked to lower risk of eye degeneration. 

Vitamin D

Fish products are a great source of vitamin D, they are the best dietary source you can get. 

Around 42% of the population in the US is deficient in vitamin D. Our bodies can produce vitamin D when exposed to the sun, or we can get it through our diets. Eating a 4oz (113g) serving of salmon can contain 100% of our recommended vitamin D intake. 

How much fish should I have?

The NHS recommend at least one portion, around 5oz (140g), of oily fish a week. However, the general population should not have more than 4 portions a week due to the build-up of pollutants in the body from the fish. Women who are planning a pregnancy, already pregnant or breast feeding should not have more than 2 portions per week. This is only for oily fish.

You can safely eat as many portions as you like of most white fish.

Enjoy Fish

Fish can easily be cooked and made into a great, tasty, healthy meal. As shown it contains vitamins, minerals and fatty acids essential for the body so fish should be a part of everyone's diet. 

However, try lay of the fish deep-fried in batter with those deep-fried potatoes on the side. 

fresh fish fatty acids

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