Healthy Habits check-in

oldersis · July 2017

I'm trying to be a little more engaged here and I haven't seen one of these threads in a while. How's everyone been doing?

I've been trying to keep up with my running, but today might have been my long run limit even with the maternity support belt. I have been eating a TON of fruit because of the heat, but it's been kind of a struggle to get my veggie intake where it should probably be.

failuretofly · July 2017

@oldersis thanks for starting this! Maybe it's time to start looking into an alternative for running? That high impact exercise can be really hard on your pelvic floor as you get bigger!

My healthy habits have come a LONG way since going off nights... well.. I guess 6 weeks ago now!

I've been working out probably 2-4x per week, whereas before I was doing nothing!

I've been able to stomach smoothies again too, so they've been back in my diet regularly! Which is good because I usually load them up with spinach and a bunch of healthy fat!

I have been hit and miss with my vitamins though, sometimes I'll remember 3 or 4 days in a row, but as of today I don't remember the last time I took them! I really need to find a habit trigger that will work for that one!

I've also been on the fruit train, mostly because it's just easier to eat soft fruit than crunchy veggies with my braces! I'd really like to get out for more walks, but usually I just end up wandering around the neighborhood with DS and I feel guilty strapping him into the stroller.

thatlauragirl · July 2017

I was just diagnosed with gestational diabetes so the past week has definitely been all about healthier eating habits.

My biggest focus is eating 3 meals and 2 snacks each day and never going more than 5 hours during the day without eating.

The other big change for me is eating a last snack immediately before bed. Apparently pregnant mamas have an evolutionary predisposition that if there's no sugar in their system overnight, their body will start breaking down to compensate and you'll wake up with sky high sugar levels even though you're fasting. Crazy stuff.

If my cervix is holding steady at this week's appointment I'll get cleared for light exercise again. Super excited because I really miss running.

splsmama2016 · July 2017

I'm on the "I find it difficult to eat my fruits and veggies" train, so I usually make a smoothie. Handful of spinach first, because I wouldn't do it otherwise. A chunk of cucumber, a mix of frozen carrots, sweet potatoes, banana and mango, plus a couple frozen strawberries, half a scoop of protein powder (or a small cup of Greek yogurt) and Apple juice or coconut water.

I've also started reaching for whole grains/multigrain items like pastas, bread, cereals. More whole foods, fresh foods, non-processed items. We are trying to establish good and healthy habits for DD while also enjoying our meals.

breezybee · July 2017

Sorry about the GD diagnosis @thatlauragirl. What a bummer.

I've been able to start adding more fruits and veggis to my diet, thankfully. It's weird, because when I'm not pregnant, I eat healthy 90% of the time - I get a ton of servings of veggies and fruits and lean proteins - but during this pregnancy I haven't been able to stomach any of it. Now I'm just making a conscious effort to eat those things and to eat enough things. Expecting twins means I should eating a ton of stuff, and food just isn't fun for me right now. My doctor says I'm gaining on track though, so that's good.
Anyway, rambling rant over lol.
Aside from that, I've been swimming a bunch and keeping up with my walking. I'd like to start with some prenatal yoga asap. Does anyone have a good DVD they like?

thatlauragirl · July 2017

Ohhh, I would love it if anyone has a DVD they could recommend!

oldersis · July 2017

@kvacmak yeah, I have had 2 giant babies already (9+ pounds) so I'm already worried about pelvic floor stuff. The belt had been helping, but 13 miles today was too much. I hate having to find something else to do - my running group is a lot of my social life too, and I don't know what else I'll do for cardio that I'll like as much!

Ugh, @thatlauragirl GD stinks! I'm sorry.

cait5413 · July 2017

I'm doing a prenatal water aerobics class twice a week, which I am really enjoying! I used to do weekly walks with DD in the mornings as well, but it has been so hot here, I haven't been consistent about it. Mostly the idea of the discomfort of walking in the heat (I get out of breath more easily, too) has been outweighing the possible benefit for me. Sometimes it is cooler in the mornings, but last week, our daily highs were supposed to be over 100 degrees (105-110) with the heat index (we usually have over 80% humidity) and that didn't seem like a good idea for me, baby, or DD. So, we may try to hit our neighborhood pool some more, but generally that's just me holding her hands as she toddles around the baby pool, so not great exercise for me.

balletnerd · July 2017

I haven't had to modify my dancing at all yet. Other than not doing stretches on my belly anymore. Has anyone had to stop laying on their back for excercises yet? I'm almost at 19w and don't feel uncomfortable on my back- but I know at some point they advise against it.

anewadventure · July 2017

i'd also appreciate specific workout recs. bleh. i'm used to doing really high intensity stuff and i'm struggling to transition to pregnancy-appropriate workouts now that i'm past 20 weeks and the ruination of my core has begun, and the strain on my pelvic floor is already noticeable.

i'm doing really GREAT this time around with my exercising and eating. my last pregnancy was the opposite and i took it as a personal challenge to do better this time. however, i need to let go of my frustration with the number on the scale. my weight gain is no different than last time around despite doing literally EVERYTHING differently in terms of behavior. i get 9+ hours of sleep (i'm so exhausted i go to bed by 9pm every day), i work out most days of the week (5-6 average), i am eating a ton of vegetables and a little fruit, i eat very little sugar or dessert. the main changes are an extreme increase in my milk consumption and a definite increase in my carbs overall, mainly to keep nausea and heartburn at bay. i really think i'm doing well and i need to embrace my weight so i can be happier, or at least more zen, about the whole thing.

anewadventure · July 2017

so, this is my second pregnancy and i'm caring a whole lot more about things like pelvic floor health. i've been eternally frustrated by the lack of real, specific guidance on the topic. mostly what you can find is summarized as "do kegels" and "don't do things to damage or strain your pelvic floor" - gee thanks. that's really helpful.

while i'd love to go see a specialist for this topic, the way my insurance coverage works this would not be possible right now.

i found two documents (by the same organization) in my searching that i appreciated for the helpful descriptions that are specific. i am particularly grateful for a list of SPECIFIC exercises in the "do" and "don't do" lists. you can extrapolate from what your own knowledge is based on this instead of guessing as you go along. i am including links to both since they are slightly different and in particular the exercise lists are different.

@kvacmak i'd be interested in your thoughts on these lists.

i think it is an excellent point to note that merely contracting your abdominals is not only not helpful, it can in some cases make the pressure on your pelvic floor WORSE unless you are properly contracting the pelvic floor first / simultaneously. i think it's easy to make this mistake based on the generic advice out there, that "oh if i just make sure to brace my core muscles before i do my squats it will all be ok".

i have also found from personal, recent experience, that deep squats, heavy lifting, and jumping movements really do strain the pelvic floor. i tend to think i'm invincible and that i can do anything but clearly this is false. it's a learning process but i hope this helps some of you ladies. i appreciate any other thoughts on the topic.

https://www.pelvicfloorfirst.org.au/data/files/The_pelvic_floor_and_core_exercises.pdf
https://www.pelvicfloorfirst.org.au/data/files/The_pelvic_floor_and_resistance_exercises.pdf

failuretofly · July 2017

@anewadventure the first article your shared is great. The second one... is a little over conservative. The key to pelvic floor "safe" exercise is strategy, not necessarily "do's" or "don'ts".
If you want to learn the strategy I relate to most, and think is the most forward thinking in the space currently, look into Julie Wiebe.
She has an online course that teaches proper lifting/moving strategy from the very very basics and really empowers you to implement it into what YOU love to do
https://www.juliewiebept.com/product/the-pelvic-floor-piston-foundation-for-fitness-2/
And here's a blog she wrote on exercise in pregnancy:
https://www.juliewiebept.com/fitness/safe-exercise-for-pregnancy/
Here's another great article from Girls Gone Strong about pregnancy exercise:
https://www.girlsgonestrong.com/blog/pregnancy/start-exercising-pregnancy/

I'll post more later on when I'm not on mobile!

anewadventure · July 2017

thanks @kvacmak ! i also thought it was sort of lumping too many topics under pelvic floor. a lot of core exercises you shouldn't do in order to avoid diastasis recti, pressure on your midline, etc. but that's not the same thing.

i'm just tired of "do kegels, ask your doctor, do yoga and walk" because for those of us that like to do resistance training, plyometrics, HIIT, or pretty much anything not already in this prescribed zone of exercise it is a struggle to adapt to pregnancy guidelines that are vague and utterly unhelpful.

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