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Arthritis Diet and Exercises

5 Weeks Pregnant – Tips for a Healthy Pregnancy Diet | Nourish with Melanie #9

Want to know what you should be eating throughout
your second month of pregnancy? Hi! My name is Melanie McGrice, and I’m a prenatal
dietitian with a Masters degree in Nutrition and Dietetics. In this video we’re going look at how your
dietary requirements change throughout your second month of pregnancy, so that you can
have the healthiest pregnancy possible! Stay tuned. Firstly, congratulations!! I’m so excited for you! If you were in my office I’d give you a big
hug! But, I’ll just have to do a happy dance for
you instead! At this stage of your pregnancy, your baby
is now the size of a raspberry. Your hormones will start going crazy and as
a result you will experience morning sickness (or all-day sickness if you’re like many women),
an urgent need to wee and possibly some food cravings and aversions. One of the most common side effects of this
stage of pregnancy is extreme tiredness. Most women I know already tend to “burn the
candle at both ends”, but during pregnancy, you will likely feel more overwhelmed with
tiredness than you ever have before. And if this is your second, third or fourth
pregnancy, multiply your tiredness by a factor of ten for each additional child. Research shows that the average person has
two and a half hours less sleep now than the average person did 20 years ago. Statistics also show that people who have
less than seven hours sleep per night are more likely to be classified in the obese
category in the BMI tables. Sleep plays a very important role in not just
energy levels, but also in weight management. For example, if you are tired, you’re more
likely to take the escalator than the stairs. You’re much more likely to jump into the car
and drive down the road to the local shops than walk. And you’re much, much more likely to hit snooze
on your alarm, roll over and get an additional 45 minutes sleep than get up and go for your
early morning swim. Next, think about your willpower when you’re
tired. It’s much more likely that you are going to
give into that cheeky sign advertising soft drinks with a hot young, energetic couple
frolicking on the beach subliminally suggesting that you will have their boundless energy
too if you drink this soft drink when you’re tired. Now, tell the truth, have you ever eaten when
you weren’t hungry, in the hope that the food would give you energy? Well, you’re not the only one! In addition to having less energy for physical
activity and less willpower for saying no, scientifically we also know that your body
produces more grehlin and less leptin when you haven’t had enough sleep. Grehlin is a hunger hormone, increasing your
appetite and causing you to eat more regularly than you need to. Leptin is the hormone that tells you when
to stop eating, so when you are tired, and producing less leptin, you are more likely
to eat larger portion sizes than you really need. Not getting enough sleep is always a recipe
for weight gain, but even more so during pregnancy. My advice is to make sleep a priority during
your pregnancy, especially at this stage. You will be more tired. You will probably also be busier than ever. So, this is the time to prioritise and say
no to a few things and start going to bed an hour or two earlier than usual. Oh, and I also recommend unplugging the television. TV has a miraculous way of getting you to
stay awake longer than you wanted to. Switch it off You are aiming for weight maintenance at this
stage, so focus on your normal healthy diet with standard portion sizes. I’m often contacted by women at this stage
who are worried about not eating enough because they are feeling too nauseous to eat. If this is what you’re going through, do your
best not to avoid meals altogether. Instead, try to eat outside in the fresh air
or next to an open window to decrease the smell of food. Try eating cold meals such as tinned tuna
and salad rather than hot meals, and grazing throughout the day instead of sitting down
to three big meals. You will actually feel better having eaten
something small than having an empty stomach. Choose bland, low-fat foods such as a peeled
apple, yoghurt, dry crackers or a slice of toast. Another trick is to cut a lemon in half and
smell that, the freshness can often relieve the feeling of nausea. If you really can’t stomach anything, speak
to your GP about medication to combat nausea. At this stage, you may also start to experience
food cravings or aversions. Foods you previously loved may now taste vile,
and you might find yourself fantasising about some random food: spinach? Icy poles? Maybe, tomato soup? If it’s a healthy food, then listen to your
body and go for it, eating eggplant every day for a week never hurt anyone! But if your temptation is more of a treat
food, like ice cream, chocolate or biscuits, then it’s more likely that you want that food
rather than need it. Allow yourself a serving of it, but don’t
go overboard. Continue taking your pregnancy multivitamin,
omega 3 supplements (if you’re not eating enough fish) and additional folate supplements
if needed, and of course any additional supplements that your doctor or dietitian has prescribed. Are you feeling unmotivated to exercise? Tiredness and morning sickness are easy excuses
at this stage. One of my favourite motivators for my clients
is to remind them (and now you) that exercise is essential to prepare you for the physical
demands of labour. So, don’t give up. If you’re suffering from morning sickness,
you may need to adapt your exercise routine to fit around how you are feeling. For example, if your morning sickness reflects
its name, change your exercise schedule to undertake less demanding tasks in the morning,
and shift your work out to the evening, or vice versa. Keep in mind, however, that many of the clients
I see actually prefer to exercise when they are feeling a little nauseous as the fresh
air really can make a big difference. A hot gym and stinky, sweaty bodies are not
the best environment for a queasy tummy. If you are a gym fan, I encourage you to stick
to your usual routine of going to the gym, but instead of going inside, leave your car
there and go for an outdoor walk/jog instead. This will help to keep you in your routine
for when you are feeling a little less nauseous. As I mentioned, one of the other key excuses
for not exercising at this stage is tiredness. Tiredness is not a good enough excuse for
not exercising. If you are tired, take a good hard look at
your schedule and cut something else out. Do you really need to go to that meeting? Do you really need to go to that party? Can you post a gift and handwritten card instead? You’re pregnant. This means that your health and the health
of your baby need to be your first priority. I know you’re feeling tired, but at the moment
you’d still be feeling tired even if you slept all day, but sometimes a walk around the block
or a swim in the ocean can be just what you need to make you feel a million dollars again,
trust me! Now, to help get you started, I’ve put together
a 7 day pregnancy meal plan. It will help make everything so much easier
for you! Simply choose which breakfast you’d like,
which lunch, which dinner and which snacks. To download it now, all you have to do is
click the link below. I look forward to chatting to you again soon! Mwah!

One thought on “5 Weeks Pregnant – Tips for a Healthy Pregnancy Diet | Nourish with Melanie #9

  1. Hi, I just want to say that I just found your channel and I love your videos. Thanks for making them! 😀
    I hope you get more subscribers, views, and likes soon. You deserve it!


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