Hello everyone,
I have changed my blog address to blog.coreexpectations.com and blog.coreexpectations.ca.
Be sure you to read my blogs at my new site and update your book marks!
See you there!
Sam
Saturday, June 13, 2009
Tuesday, June 2, 2009
DRINK DRINK DRINK!!
Ever wonder why sometimes you're regular and sometimes not? Well other than fibre, water is essential for regularity and can also help to manage weight loss. If like many, you probably don't drink enough water and if you do, it's not consistent, therefore, leading to irregularity and occasional bloating.
You know that ad on the radio - Ever Cleanse? Basically you lose those extra pounds from waste elimination. Water can do the same thing and keep you doing it on a regular basis so you don't have a build up that leads you to taking laxatives or other methods.
Water is natures best laxative! Not only does it keep things "moving" but it also helps with joint health, heat dissipation, and acts as a transporter of nutrients and oxygen throughout your body.
Your body is more than 60% water so keeping your intake up to atleast 8-10 cups daily will ensure that you replenish what you lose on a daily basis as well as keep all things functioning as they should.
This should be especially concerning to pregnant women. Although pregnancy allows you to dissipate heat more efficiently, constipation is a common annoyance. Increasing your fluid intake will ensure that not only your baby gets all the essential nutrients it needs, but you as well. Dehydration, if left untreated in the second and third trimesters, can lead to contractions and premature labour.
Proper nutrition with lots of water is a combination that's a win-win; pregnant or not.
You know that ad on the radio - Ever Cleanse? Basically you lose those extra pounds from waste elimination. Water can do the same thing and keep you doing it on a regular basis so you don't have a build up that leads you to taking laxatives or other methods.
Water is natures best laxative! Not only does it keep things "moving" but it also helps with joint health, heat dissipation, and acts as a transporter of nutrients and oxygen throughout your body.
Your body is more than 60% water so keeping your intake up to atleast 8-10 cups daily will ensure that you replenish what you lose on a daily basis as well as keep all things functioning as they should.
This should be especially concerning to pregnant women. Although pregnancy allows you to dissipate heat more efficiently, constipation is a common annoyance. Increasing your fluid intake will ensure that not only your baby gets all the essential nutrients it needs, but you as well. Dehydration, if left untreated in the second and third trimesters, can lead to contractions and premature labour.
Proper nutrition with lots of water is a combination that's a win-win; pregnant or not.
Monday, June 1, 2009
Good Luck! (Blank....)
I just sent off an email to one of my clients, (blank), wishing her good luck tomorrow. She has a scheduled c-section in the morning and I'm sure she's a bit anxious, excited, but most of all looking forward to meeting her new baby boy.
I'm going to name my client Stacey, to protect her privacy. Stacey is a young and very attractive woman with a 2 1/2 year old at home. Her first pregnancy wasn't the greatest experience because after she suffered through 40+ hours of labor (who is this person that made her do that!), she ended up having an emergency c-section. So let's just say that her fondest memories aren't of her looking longingly in her daughter's eyes because she probably didn't have any energy to keep them open! With that in mind, her gynecologist gave her the option of going natural or a scheduled c-section with this pregnancy. Now some people may say that she opted out of going the full gammit, but in my opinion (and that's all it is), I think it was a smart move. If I had the choice of (possibly) having another traumatic birthing experience (she's terrified, understandably) or being alert, rested, but sore, I would take the latter. I guess this partially stems from the fact that both of mine were scheduled c-sections due to a myomectomy I had five years earlier.
But please don't get me wrong! I am not "pro-section". A cesarean section is major abdominal surgery and should be taken so. I am completely against people scheduling their baby's delivery for convenience and possibly missing the most beautiful experience of their lives but if your only memory is a very negative, traumatic one, there should be some understanding and empathy.
So with that I wish Stacey the very best tomorrow and can't wait to meet her little guy. This is the one small advantage about being "scheduled". You actually know when you're going to meet them!
I'm going to name my client Stacey, to protect her privacy. Stacey is a young and very attractive woman with a 2 1/2 year old at home. Her first pregnancy wasn't the greatest experience because after she suffered through 40+ hours of labor (who is this person that made her do that!), she ended up having an emergency c-section. So let's just say that her fondest memories aren't of her looking longingly in her daughter's eyes because she probably didn't have any energy to keep them open! With that in mind, her gynecologist gave her the option of going natural or a scheduled c-section with this pregnancy. Now some people may say that she opted out of going the full gammit, but in my opinion (and that's all it is), I think it was a smart move. If I had the choice of (possibly) having another traumatic birthing experience (she's terrified, understandably) or being alert, rested, but sore, I would take the latter. I guess this partially stems from the fact that both of mine were scheduled c-sections due to a myomectomy I had five years earlier.
But please don't get me wrong! I am not "pro-section". A cesarean section is major abdominal surgery and should be taken so. I am completely against people scheduling their baby's delivery for convenience and possibly missing the most beautiful experience of their lives but if your only memory is a very negative, traumatic one, there should be some understanding and empathy.
So with that I wish Stacey the very best tomorrow and can't wait to meet her little guy. This is the one small advantage about being "scheduled". You actually know when you're going to meet them!
Sunday, May 17, 2009
Eating, Breastfeeding and Weight
It's difficult for some to practice the term "calories in - calories out" when it comes to weight loss. And it seems that the same is true for people to have to eat more when it come to breastfeeding, especially when they are also trying to return to their pre-pregnancy weight.
For the average woman, a daily consumption of 500 additional calories is required for milk production. Breast feeding requires alot of energy and this is why, for some (like myself, for example), while the baby is nursing, this over whelming feeling of thirst and starvation suddenly comes over you and you feel like you could eat an entire cow on a plate! It's like the baby is literally sucking the life out of you.
But this is also where the confusion sets in. I have had many women ask me "isn't breast feeding supposed to make me lose weight faster?". Well yes, and no. Initially, breast feeding helps to return your uterus back to it's original shape faster and this is why many women can actually feel it contracting while the baby is on the breast. On the other hand, like I said before, because your body uses up alot of energy (calories) for breast feeding, you need to replace them if you want your body to continue to produce milk, especially in the early months. So understandably, many women get confused and frustrated. They want to breast feed and provide optimal nutrition to their baby but they also want to get out of their maternity clothes and begin to feel like themselves again. It is very possible to eat well, produce enough milk for your baby and lose weight at a safe and steady rate. Remember, fat loss is tough and measured at approximately 1-2 per week if done properly. Anything more than that is water and muscle loss which you definitely can't afford when you need to be well hydrated, not only for milk production but also to carry that baby around that's only going to get bigger!
The trick is this, whether you just had a baby or not, you must fuel your body regularly and with proper food choices so stay fuller longer, your blood sugar doesn't plummet and you don't fall into the trap of grabbing something "quick", which usually means "garbage". I have seen it time and time again. Women who actually gain weight after the baby is born and they can't figure out why. Well when you are 100% focused on feeding, burping, changing, bouncing and not sleeping, it's not surprising that you fall into "survial mode", as I call it and stuff whatever is at close range into your mouth just so you can last the next few hours. If you find yourself in this trap, take a step back and look at what food you have available. If you find salty and sugary starchy carbs, pre packaged foods and empty calories, get rid of it! Because you can't eat it if it's not in the house.
For the average woman, a daily consumption of 500 additional calories is required for milk production. Breast feeding requires alot of energy and this is why, for some (like myself, for example), while the baby is nursing, this over whelming feeling of thirst and starvation suddenly comes over you and you feel like you could eat an entire cow on a plate! It's like the baby is literally sucking the life out of you.
But this is also where the confusion sets in. I have had many women ask me "isn't breast feeding supposed to make me lose weight faster?". Well yes, and no. Initially, breast feeding helps to return your uterus back to it's original shape faster and this is why many women can actually feel it contracting while the baby is on the breast. On the other hand, like I said before, because your body uses up alot of energy (calories) for breast feeding, you need to replace them if you want your body to continue to produce milk, especially in the early months. So understandably, many women get confused and frustrated. They want to breast feed and provide optimal nutrition to their baby but they also want to get out of their maternity clothes and begin to feel like themselves again. It is very possible to eat well, produce enough milk for your baby and lose weight at a safe and steady rate. Remember, fat loss is tough and measured at approximately 1-2 per week if done properly. Anything more than that is water and muscle loss which you definitely can't afford when you need to be well hydrated, not only for milk production but also to carry that baby around that's only going to get bigger!
The trick is this, whether you just had a baby or not, you must fuel your body regularly and with proper food choices so stay fuller longer, your blood sugar doesn't plummet and you don't fall into the trap of grabbing something "quick", which usually means "garbage". I have seen it time and time again. Women who actually gain weight after the baby is born and they can't figure out why. Well when you are 100% focused on feeding, burping, changing, bouncing and not sleeping, it's not surprising that you fall into "survial mode", as I call it and stuff whatever is at close range into your mouth just so you can last the next few hours. If you find yourself in this trap, take a step back and look at what food you have available. If you find salty and sugary starchy carbs, pre packaged foods and empty calories, get rid of it! Because you can't eat it if it's not in the house.
Thursday, April 30, 2009
The Importance of Core Strength During Pregnancy & Postpartum
I was at an annual fitness convention that comes to Toronto a few years back and was in a workshop that was about the importance of core stability postpartum. The instructor who was speaking is a fitness guru with certifications up the ying yang. She's in her late thirties/early fourties and at the time had a 1 year old boy/girl?? Anyway, what I remember the most was her own personal story of why she had since then received her pilates instructor training certificate.
After the birth of her baby, she returned back to work a few months later to teach step classes. She figured, like sooooo many of us; "I'm in good shape, feel good and should have no problems getting back to it." Well after about a week of teaching, during a class, she stepped down and felt something slip in her back. And for those of you who have had back problems, like myself, you know that the slipping feeling is never a good sign.
Now her husband is a Physiotherapist and took one look at her and said, "Well of course you injured your back. You just had a baby and your core is so unstable that it was just a matter of time before something was going to give." With all the pounding and the instability of her core and spine, she's lucky she didn't get a slipped disc or worse. And she's a fitness expert. So if it can happen to her, it can happen to anyone.
So this is just something to take note of. Maintaining core stability during pregnancy and getting right back at it postpartum is crucial in ensuring that your spinal muscles are properly supported to avoid injury. This is exactly why every session I do with a client includes core and back strength so the added weight does not put more strain in these areas than necessary.
After the birth of her baby, she returned back to work a few months later to teach step classes. She figured, like sooooo many of us; "I'm in good shape, feel good and should have no problems getting back to it." Well after about a week of teaching, during a class, she stepped down and felt something slip in her back. And for those of you who have had back problems, like myself, you know that the slipping feeling is never a good sign.
Now her husband is a Physiotherapist and took one look at her and said, "Well of course you injured your back. You just had a baby and your core is so unstable that it was just a matter of time before something was going to give." With all the pounding and the instability of her core and spine, she's lucky she didn't get a slipped disc or worse. And she's a fitness expert. So if it can happen to her, it can happen to anyone.
So this is just something to take note of. Maintaining core stability during pregnancy and getting right back at it postpartum is crucial in ensuring that your spinal muscles are properly supported to avoid injury. This is exactly why every session I do with a client includes core and back strength so the added weight does not put more strain in these areas than necessary.
Tuesday, April 21, 2009
Exercise For Stress Relief
Regular physical activity has numerous benefits such as maintaining a healthy weight, heart health and increased immune function. What alot of people don't realize is that exercise can also help to reduce stress - which in my opinion, can manifest in amazing ways causing other health related concerns.
Becoming a new mom is quite overwhelming to say the least. But we're trained to believe that we just have to take it all in stride. Our mothers did it and their mothers and so on. They don't tell you that they used shock "therapy" to treat their depression or that alcohol was their best friend. All these things sound so taboo, but people didn't talk about postpartum depression or the stress related with being left home alone with one, two or three children while their husband's worked all day and expected a clean house, quiet children and a hot meal when they came home. As ridiculous as that all sounds and as far as we have come as far as equality in parenting, women still remain the primary caregivers of our children and unfortunately, husbands can't breast feed.
So how can we help ourselves cope with the endless stream of diapers, feeding, crying, and sleep deprivation? Regular exercise can help you more than you know. While hormonal changes continue to reak havoc on your mental health after the baby comes, exercise can help to make those changes have a positive affect. The stress hormone Cortisol is decreased with physical activity while the feel good hormone, Seratonin, is increased leaving you with a feeling of wellness and happiness. Enndorphines, otherwise known as the "runners high" is also excreted which leaves you feeling energized and in control. Did you know that the chemical changes that occur on the brain are similar to antidepressants? This is why starting an exercise routine is often perscribed for people with mild depression.
Having said all of this, don't feel compelled that you must start a structured routine and if you miss a day, you are a failure. Be realistic and start slow. Regular exercise should be part of your lifestyle, not a chore. If you're completely exhausted, give yourself a break, but when you're not, getting outside with a simple change of scenery can do wonders for not only your body, but your state of mind. Because you have to remember; a happy mom makes a great mom!
Becoming a new mom is quite overwhelming to say the least. But we're trained to believe that we just have to take it all in stride. Our mothers did it and their mothers and so on. They don't tell you that they used shock "therapy" to treat their depression or that alcohol was their best friend. All these things sound so taboo, but people didn't talk about postpartum depression or the stress related with being left home alone with one, two or three children while their husband's worked all day and expected a clean house, quiet children and a hot meal when they came home. As ridiculous as that all sounds and as far as we have come as far as equality in parenting, women still remain the primary caregivers of our children and unfortunately, husbands can't breast feed.
So how can we help ourselves cope with the endless stream of diapers, feeding, crying, and sleep deprivation? Regular exercise can help you more than you know. While hormonal changes continue to reak havoc on your mental health after the baby comes, exercise can help to make those changes have a positive affect. The stress hormone Cortisol is decreased with physical activity while the feel good hormone, Seratonin, is increased leaving you with a feeling of wellness and happiness. Enndorphines, otherwise known as the "runners high" is also excreted which leaves you feeling energized and in control. Did you know that the chemical changes that occur on the brain are similar to antidepressants? This is why starting an exercise routine is often perscribed for people with mild depression.
Having said all of this, don't feel compelled that you must start a structured routine and if you miss a day, you are a failure. Be realistic and start slow. Regular exercise should be part of your lifestyle, not a chore. If you're completely exhausted, give yourself a break, but when you're not, getting outside with a simple change of scenery can do wonders for not only your body, but your state of mind. Because you have to remember; a happy mom makes a great mom!
Wednesday, April 8, 2009
A Little Thing Can Be Alot!
I have a client who I've been with now for about 2 months. When we met she was only 8 weeks along and was complaining about abdominal pressure and pain. It had already been assessed that she had very tight hip flexors - which is sooo common in pregnancy but I was shocked when she told me that her last trainer never stretched her! Well I guess that's not too surprising as some may think that would be a waste of money, but he didn't even tell her to stretch on her own! Anyway, what's done is done. So now we focus on improving her flexibility, and thankfully her abdominal pain has started to subside as her body is adjusting better to her growing uterus.
This is the amazing thing about pregnancy that no one tells you. Your body is your body and it is used to being in a certain position all it's life. Whether it's poor posture or good posture, once pregnancy hits and relaxin starts moving things (even in the slightest) it can feel quite uncomfortable even at this early stage. And it's not just relaxin, your blood volume doubles and the increase in fluids can put pressure where it's not used to it.
I have another client who's tailbone shifted during labour and delivery and has since then been in excrutiating pain. Her MD told her is was "shattered" but the x-ray showed no fracture. Uh??
So I sent my chiropractor over to her home just to find out it's shifted to the right and that it cause alot of pain. After some acupuncture and a small adjustment, she was on the road to recovery.
I just find it facinating how I can see 4-5 women a day at all different stages of pregnancy and postpartum and their stories can be the same and so different at the same time. One thing is for sure for all of them. They are not going crazy and they are not alone. This is the advantage of my relationships. I can assure them that what they are experiencing is normal and sometimes, that's all they need to hear.
This is the amazing thing about pregnancy that no one tells you. Your body is your body and it is used to being in a certain position all it's life. Whether it's poor posture or good posture, once pregnancy hits and relaxin starts moving things (even in the slightest) it can feel quite uncomfortable even at this early stage. And it's not just relaxin, your blood volume doubles and the increase in fluids can put pressure where it's not used to it.
I have another client who's tailbone shifted during labour and delivery and has since then been in excrutiating pain. Her MD told her is was "shattered" but the x-ray showed no fracture. Uh??
So I sent my chiropractor over to her home just to find out it's shifted to the right and that it cause alot of pain. After some acupuncture and a small adjustment, she was on the road to recovery.
I just find it facinating how I can see 4-5 women a day at all different stages of pregnancy and postpartum and their stories can be the same and so different at the same time. One thing is for sure for all of them. They are not going crazy and they are not alone. This is the advantage of my relationships. I can assure them that what they are experiencing is normal and sometimes, that's all they need to hear.
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