Pregnant women are advised to eat food that make them feel happy. As long as the mother doesn’t get overweight, she can eat more than the usual number of meals and almost any food. That doesn’t mean, however, that regular exercise should be ignored. Studies show that women who stay fit throughout their pregnancy have fewer complications and have easier labor and childbirth.
Walking Guide for Pregnancy
Walking is the safest exercise to try if you don’t have any experience at the gym prior to your pregnancy. However, if you loved hiking before you got pregnant, you can still stick to your minimum 15-minute walks thrice a week. Once your body is used to the schedule, you can increase the walking sessions gradually up to 30 minutes. Some women can go for a total of 150 minutes weekly (which is about 30 minutes 5 times a week). Don’t forget to talk to your doctor if you experience back or pelvic pain during your third trimester.
Simple Exercises at Home
You don’t need to go to the gym to rid your body of aches and pains associated with pregnancy. Try the following simple exercises:
- To improve balance, place one hand on a sturdy chair and stand with your knees and toes pointed at 45-degree angles. Keeping your back straight, bend your knees to lower your torso, then straighten to return to your original position. Repeat.
- To strengthen your arms and shoulders, sit with your back straight and hold an object that weighs at least 5 pounds in each hand. Keep your elbows bent at 90-degree angles, then lift the weights up to your shoulder. Lower your arms back to the starting position then repeat.
- To strengthen your legs, lie on your side with your head supported on your forearm and one leg bent at a 45-degree angle. Support your body with the other free arm placed on the floor, then lift the other leg while keeping it straight to about hip’s height. Do the same with the other leg.
Gym Guide for Pregnant Women
If you have never been a regular in the gym prior to your pregnancy, you should consult your doctor about your plans to sign up for a membership. Some women can still keep up with their workout routines at the gym depending on their fitness level and experience. You will also need to consider which trimester you’re in and your overall feeling. You can sign up for prenatal classes if there are any because the workouts are designed primarily for expectant mothers.
The trainer usually recommends the following exercises for pregnant women: yoga, Pilates, water aerobics, stationary bike, treadmill, and elliptical training. Yoga focuses on breathing and movements, while Pilates can help you improve abdominal muscles. Water aerobics is usually recommended during the third trimester because it is safe and relaxing, just like moderate walking exercise on the treadmill. A stationary bike is also an option during the third trimester, but you can also try elliptical training if you’re experiencing joint and muscle pain.
One of the most frequently asked questions when it comes to travel is “How is the food?” You probably already know about the history of Singapore but if you don’t, well, Singapore’s economic success comes from trade.
Way back in the age of exploration, Singapore used to be a place where the British, Chinese, Malaysians, and many other countries would conduct business and naturally, Singapore started to grow economically. The cultural influence of these many countries has affected the taste of Singaporeans. Because of trade, Singapore has picked up a very unique taste which involves western and south-east cuisines.
Most restaurants in Singapore actually serve dishes from all around the world and if you are looking for that specific Singaporean taste, the best thing to do is to go to the “hawkers”. These are establishments built like cafeterias and although the simplicity might fool you, these “hawkers” serve really good Singaporean dishes. One of the best dishes to try is the Hainanese Chicken Rice.
One magical thing about the Hainanese Chicken Rice is actually the rice itself. The rice is cooked in chicken broth and many other ingredients we do not want to spoil you with but they are what make the rice stand out with its distinct flavor.
The Hainanese Chicken Rice is just one of the dishes you have to try in Singapore as there are countless choices to pick from. Another good thing about the Hawkers is that they are very affordable, their dishes do not usually go beyond 15 Singaporean dollars.
One little-known fact about Singapore is that most of the influences when it comes to food comes from Hong Kong. The good thing about Singapore is the diverse mix of different cultures which definitely have something new to offer to the table. The quality of these diverse dishes are also exquisite as chefs from all over the world can be found in Singapore.
The quality of the food in Singapore is exquisite as everything in Singapore is exported and since they are involved in the trade industry, they make sure that the quality of the food that both go in and go out of the country are at top quality.
There isn’t much to worry about when it comes to buying ingredients as almost everything is available. Singapore is also a big fan of organic products which is really good should you want to pursue healthy living. Finding soul food in Singapore is easy as almost every dish is crafted with excellence.
How do you eat healthy on an “instant noodle” budget?
When you’ve heard that healthy eating means spending more money, you might find it more difficult to commit – or even to get started – towards a better, much healthier diet. But this doesn’t have to be the case.
In fact, there’s a lot of ways to save money while still eating whole foods, and here’s how you can start doing it.
The Wet/Farmer’s Market
The local wet market or farmer’s market is your go-to place for healthier produce that’s fresh every time. You can find all kinds of fruits and vegetables that you can buy more cheaply when compared to buying in supermarkets.
It’s also important that you develop a good relationship with your favorite vendor,
Cooking, Storage, and You
The way you cook food affects the nutrients in them, and when it comes to vegetables, a lot of those nutrients can be lost when you cook them in water. But there are ways of cooking that can preserve it, such as:
• Microwaving – A great way to cook vegetables (just use a microwave-safe container and splash some water to keep them from drying out)
• Sautéing – While this does require oil in the pan, a light sear will improve the flavor and texture of the food while still retaining their vitamin and mineral content.
• Steaming – Retains the vitamin and mineral content in vegetables with the drawback being a lack of flavor, which can make you reach for additional seasoning.
Changing the Way You Eat
Aside from the groceries, the cooking, and the storing aspects of eating healthy, you also want to change the way you eat your food. Here are a few tips you can use to improve your eating habits while saving at the same time:
• Eat slowly. This lets you chew your food more thoroughly and enjoy it better. It also lets your body notice that it’s full, so it will have an easier time digesting.
• Use up what’s in your fridge before you start buying groceries. This will make it less likely for food to sit too long in your fridge and end up spoiling.
• Learn to pickle and preserve food. Not only will you have nutritious food all year for your whole family, but it’s also cheap hobby that you can start getting into.
The trick to a healthier diet is finding the right foods, cooking methods, and most importantly, the routine that you know will definitely work for you.
However, there’s no need to rush into the nearest wet market and start buying all kinds of vegetables you don’t know how to prepare – just start with a few when you go out, and slowly work your way to the ones that you like.
Whether you’re working towards a healthier lifestyle or simply looking to cut down costs, planning your meals gives you more control over what you eat.
This lets you actively build a meal with the right amount of calories and nutrients instead of basing it around what’s easy and convenient – and the best part about it is that it doesn’t have to be as expensive as you would think.
Meal planning is great for everyone, but it works especially well for those who are on a tight schedule. Depending on how far you plan, you can save yourself the time and money from several days, and even up to a week.
To do that, these are the steps you need to follow:
1. Grab a meal-planning sheet or any sheet of paper.
Start jotting down your plans for meals by writing down the days of the week that you plan on preparing your meals for. If you find that a few days or so will be particularly hectic, plan meals that don’t take up too much time to make.
With meal prepping, you can also focus less on breakfast and lunch, and more on dinner, especially if you have a hectic schedule.
2. Take a look at your weekly schedule.
Ask yourself for any upcoming plans in the week, and then proceed to plan around that. You also don’t need to plan more than two weeks at a time, especially if you’re just starting out.
In fact, the simplest way you can start meal prepping is by doing so a few days at a time. This lets you find your rhythm and your schedule, and what kind of meals you enjoy best.
3. Choose meals that are easy to prepare.
Aside from taking up a lot of time, complex meals also use a lot of ingredients, and you’ll end up spending more for them. You should also look into the ingredients in terms of volume.
One advantage to meal prepping is that because you’re buying ingredients in bulk, you get to save more money than you would otherwise spend on eating out.
4. List the ingredients you need to prepare the meals on a separate sheet of paper.
This will be the grocery list you’ll be sticking to when you need to buy the ingredients for your meals. It also helps if you don’t throw your lists away, but save them instead for when you prep for more than one time.
And don’t forget to include the seasoning!
5. Prepare the containers needed for each meal.
Whether it’s simple plastic bags or full containers with a lid, the important thing is that it’s enough for the meal in question and that there’s enough space in your refrigerator.
If there aren’t enough small containers for every meal, you can simply place the food in one large container and take small portions out of it to reheat when you need it.
We know—bed is greater than the gym, especially in the morning. But if you’re in desperate need to bring your beach bod back, you have to make time to hit the gym. You can squeeze in an hour workout after work, but wouldn’t you rather to go straight home and sink into the comfort of your couch and watch netflix?
That’s one of the major reasons why morning workouts are preferable by many. If you often skip the gym because you’re just too tired to exercise after work, here are some ways to help you stay on your fitness track and become a morning gym rat instead.
1. Go to Bed Early
Seriously though, have you ever tried going to bed at one in the morning, woke up at six and said ‘I’m ready for a five-mile run today!’ Perhaps, you’ve never had. When looking forward for a morning workout, aim to have seven solid hours of sleep. Trust us, it’ll be easier to pull yourself out of bed and into your sneakers.
2. Prepare Your Gym Kit Before Going to Bed
Some even recommend sleeping in gym clothes. But sports bras are never comfortable in bed. Instead, have your workout clothes ready and your gym must-haves—sweatband, towel, earbuds, toiletries—ready in your gym bag> keep it close to your bed, so it’s one of the first things you’ll see in the morning.
3. Make Your Morning Routine Quicker and Easier
Likewise, make your morning routine quick and easy. Prep your healthy lunch the night before, turn on the coffee maker as soon as you wake up, pack your purse before going to bed—basically, get it together ahead of time so you won’t waste 45 minutes running back and forth t get ready.
4. Keep Windows Curtain-Free
Want to be up as soon as the sun shines? Go curtain-free and let sunshine wake you up in the morning. It’s like a natural alarm clock—as it’s almost impossible to go back to sleep with the light beaming down your face.
5. …Or Set an Alarm and Place It Far From the Bed
If your room faces west or the sunshine has just no way of getting into your room in the morning, set your alarm instead and make sure to place it somewhere far from your bed. When it goes off, you’ll be forced to get up to shut it off.
Morning workout is great. It pumps you up for the day and, most importantly, you won’t have an excuse to skip a session when you feel tired after work or your schedule suddenly changes.