Friday, June 30, 2006
- The "double football" You tuck each baby under an arm, with their heads facing your breasts so that they can nurse comfortably without turning. Nursing pillows make this position very easy to maintain and very comfy for many mom.
- The "double cradle" Each baby's head rests in the crook of your arm and their feet lie on each other's abdomens or legs as they nurse. This is a good way for your babies to get cozy with each other while they're cuddling up to you.
- The "parallel position" In this position, your babies form a straight line, with lots of overlap and both of their feet pointing in the same direction. One baby's head rests on the other's tummy with their legs tucked under your elbow, while the other's legs extend beneath their fellow nurser and across your own tummy.
You may want to offer each baby a different breast every feeding, or an assigned breast each day. Whatever works for you and your babies is the best option. There are no rules, and different babies have different needs and preferences.
For more information, check out Pregnancyweekly
Thursday, June 29, 2006
-Eat small, frequent meals high in protein and fiber (takes longer to digest) -Get plenty of rest (take naps during the day or when you feel most nauseated) -Keep bag of snack foods (unsalted pretzels, nuts, granola bars, dried fruit, breadsticks, crackers) with you at all times to keep your stomach comfortable -Chew Tums or other safe antacids when nauseated or after vomiting -Drink lots of non-alcoholic, non-caffeinated beverages throughout the day -Keep a small snack and beverage by your bedside to consume before you get out of bed -Take your time getting out of bed in the morning; slowly change positions when lying down -Keep moist, unscented towelettes nearby to refresh your face after nausea or vomiting -Exercise (brisk walk, swimming, bicycle riding, yoga, stretching) -Get fresh air by either going outside or opening windows -Identify triggers and avoid them as much as possible
Wednesday, June 28, 2006
Content provided by the American Dietetic Association. For more nutrition tips, visit www.eatright.org.
Tuesday, June 27, 2006
Exercising in water is ideal for pregnant women because the water's buoyancy requires you to support only 50 percent of your body weight, it reduces the risk of stress-related injuries, and the compression of the water is soothing on joints and muscles that are stressed by the added bulk of your pregnancy. The water's temperature also keeps you from overheating during your workout.
You don't need to be able to swim to participate in water workouts - many moves are performed in waist or chest-high water, and you don't even need to join a special organized class; simply swimming laps, or walking, jogging, or running in water will strengthen your core trunk muscles, legs and hips, and increase your cardio-respiratory fitness. While water workouts don't require any special equipment, there are flippers, foam tubes, webbed gloves, and water weights available that can enhance the moves.
Water workouts generally fall into two categories: aqua aerobics and aqua exercise. Aqua aerobics has most of the fat-burning and endurance-building qualities of land-based aerobics, without the high-impact pounding that can be dangerous while pregnant. Aqua exercise focuses on improving muscle tone, strength and mobility. Water naturally lends itself to strength training, as it provides resistance in all directions, as opposed to land exercises which can be limited by gravity. If you aren't sure which type of class is right for you, ask your gym or community pool if you can watch a class first.
For a great 30-minute workout, alternate aerobic activity with strengthening moves. Warm up for five minutes or so by swimming a few laps or walking back and forth across the pool. Then alternate high-intensity walking or jogging with low-intensity recovery periods. The length of each interval will depend on your fitness level - start with 15 seconds and see how you feel. Repeat this high-low interval for 3 minutes, then perform one of the following strengthening moves. Follow this with another aerobic set and then another strengthening move, continuing this way for 30 minutes. Cool down for five minutes by swimming some laps or walking around the pool, and be sure to do some gentle stretching.
Strengthening Moves Stand in the shallow end of the pool facing the stairs. Step up onto the lowest step, and then back down. Repeat 10 times, slowly, leading with your right leg; then 10 times leading with your left leg. Turn sideways so the steps are on your right and step up, leading with your right leg, 10 times. Turn so the steps are on your left and repeat with your left leg. Finally, turn so the steps are behind you and step up backwards 10 times, leading with the right leg and 10 times leading with your left leg. Hold on to the bar or side of the pool for balance if necessary, but don't pull yourself up with your arms.
Hold a kick board in front of you with both hands so it's up on one end and immersed halfway in the water. Walk from one side of the pool to the other while pushing the kickboard in front of you and concentrate on keeping the board straight. Turn around and walk back to the starting position, zig-zagging the board in front of you.
Stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees straight, slowly bring both legs up to a 90-degree angle in front of you and hold it for ten seconds while exhaling slowly. Then bend at the knee to bring your legs down, and repeat as many times as your fitness level allows. Be careful to keep your back straight throughout this exercise.
Be sure to drink plenty of water while you are exercising in the water, even though you may not feel like you are sweating, and never jump or dive into the pool. If you are in an outside pool, be sure to apply plenty of sunscreen and avoid the hottest times of the day (between 10 a.m. and 3 p.m.).
As with all forms of exercise during pregnancy, be sure to check with your doctor before you start, and remember to take it easy. Don't expect to keep your pre-pregnancy pace, and stop immediately if you experience fatigue or dizziness, headache or cramping. Call your doctor if you notice any vaginal bleeding, contractions, unusual absence of fetal movements (although your baby is naturally quieter when you are most active), blurred vision, or difficulty walking.