Starting solids is a fun rite of passage for both parents and babies… but those little packages can feel really wasteful not to mention it gets expensive quick!

Relay Foods, Chop Suey Books, Franklin Goose and Hip to be Round are hosting a free baby food demo at the Hip to be Round store in Carytown.

You’ll learn how to make your own baby food, hear tips, watch the process and taste the final product.
In addition to learning a thing or two you’ll  have a chance to meet other moms, win door prizes and get a discount on nursing apparel.

DIY Baby Food Demo
Thursday, March 26, 2015
6:30pm
Hip to be Round in Carytown
3124 W. Cary Street
Richmond, va 23221
No RSVP necessary.

Hip to be Round is a sponsor of Richmondmom

This report, along with mounting research, makes a case that exposure to images in media and pop culture is creating a mental health crisis, as is evidenced by the steady increase in depression, low self-esteem and eating disorders in our children.

How can parents protect their kids in a hyper-sexualized culture? What’s the impact on children and their families? Are there best practices that parents can learn to open the lines of communication and talk to their kids about sexuality?

PARENTING IN AN OVER-SEXUALIZED WORLD is the next topic being presented at the RVA Parents Forum Series on Tuesday, February 10, 2015 at 6 p.m. at the Children’s Museum of Richmond- Short Pump location.

Dr. Rosalie Corona, an Associate Professor of Psychology at VCU, Brantley Holmes, Women’s Health Nurse Practitioner with Henrico County Department of Health,  and Michelle Johnston, Commonwealth Parenting Educator, will address how to talk to your kids about sex in a non-judgmental, realistic manner.

“The key is open communication with your kids. Research indicates that teens who report having good conversations with their parents about sex are more likely to delay sexual activity,”said Liz Pearce, Director of Parent Engagement at Commonwealth Parenting and the Children’s Museum of Richmond.

Parenting in an Over-Sexualized World 
The Children’s Museum of Richmond-Short Pump,
2200 Old Brick Road, Glen Allen, VA 23060

$30 per class/ per person. Cost includes dinner, class, parenting experts, and interactive Q&A session. Babysitting is available, online registration and reservations required.

Over 1 million children will see their parents divorce this year, and 50% will experience this life-changing event before turning 18.  At any age, the break up of their parents can leave kids feeling sad, angry, and deeply hurt. Often, the rippling effects of the split can impact the entire family.

How can parents provide emotional stability and guidance through this difficult transition? What are the best ways to co-parent through the adjustment to ensure healthy relationships with both parents? How can custody matters be resolved in the best interest of the entire family?

Divorce: The Rippling Effect is being presented at the RVA Parents Forum Series on Tuesday, January 13, 2015 at 6 p.m. at the Children’s Museum of Richmond- Short Pump location.

The panel of speakers includes:

Jill A.F. Gasper, Ph.D., Licensed Clinical Psychologist, specializing in working with children, adolescents, and families of divorce. Dr. Gasper is also trained in the collaborative divorce model, serving as a Child Specialist and Divorce Coach.

Lynne B. Einhaus, Ph.D., Licensed Clinical Psychologist and Collaborative Divorce Coach.

Julie Cillo, Family Law Attorney with Hall & Hall and Fellow with the American Academy of Matrimonial Lawyers.
This session will cover:

• How parents can provide emotional stabilty to their children
• What steps parents can take to guide children through a difficult transition
• Tips to ensure healthy relationships with both parents
• Co-parenting success stories

$30 per person includes dinner, class, parenting experts and an interactive Q&A session. Babysitting is included, reservations required. All seminars and workshops operate on a sliding fee scale basis. Scholarships and discounts are available. Please inquire.

Register for the seminar here

The RVA Parents Forum Series is held the second Tuesday of each month at 6:00 p.m. at the Children’s Museum of Richmond-Short Pump location, 2200 Old Brick Road, Glen Allen, VA 23060.  The 6-part series kicked off October 14, 2014 and will run through April 14, 2015. Cost is $30 and includes dinner, class, parenting experts, and interactive Q&A session. Babysitting is available, reservations required. Please call 804-545-1272.

“Please don’t do that. Don’t do that again. Stop!”

“No. Why? Because I said so.”

“Do not (insert appropriate verb) tease, hit, annoy, taunt, bother etc. your brother/sister.”

How many times do you find yourself using the above (and many other) phrases in a day when talking to your kids?  Do you ever feel just completely overwhelmed and at a point where you don’t know what else to do?  Where do you turn?

We all feel like we are at our wit’s end at one time or another, but we are not alone in this quest to raise our children. Enter Dr. Moms with their amazing new book Ready, Set, Parent: Dr. Moms’ Guide to Parenting.

You may be thinking, “Not another parenting book. I couldn’t follow the last ten that I tried to get through.”  This one is different. Elizabeth Marsh Vantre, Ph.D and Samantha Levine Dawson, Ph.D (don’t let the letters at the end of their names scare you) have expertise as child psychologists but also the experience of being in the parenting trenches allowing them to talk the talk and walk the walk.

Liz and Sam have been best friends for two decades and have supported each other through many successes and some disappointments. Through it all they have always found a way to laugh, both at themselves and with each other. They have dealt with the same issues that all parents deal with from breast feeding  and sleepless nights to potty training and wondering if they will ever make it though the ever changing stages of childhood. Liz and Sam are real moms who have dealt with real issues with their families. They have professionally helped parents solve a variety of child-related dilemmas.  Their insightful and practical parenting advice and tips have been a lifesaver for many a family.

In talking with Liz, I was desperate to know what the magic word or trick was to getting my children to listen and behave immediately. Her answer was “consistency.”  This, I knew, was something that I was not very good at. I didn’t feel so bad when she let me know that she struggled with this too, especially when her husband was working late and she had a rough day and the kids were wreaking havoc in the house. It would be easy to just let them slide, but then they’d keep repeating the same behavior and nothing would change.

“Sometimes you just have to be the bad guy and you have to stick to it,” Liz laughed a bit as she said this. “I know it’s hard, you want to give in and make life easier in that moment (especially when they are in the middle of a tantrum in public) but follow through with what you say.  Staying consistent in the moment will make parenting so much easier in years to come.”

I asked Liz if she could give parents just one piece of advice, what would it be? Her response made so much sense, but it was nothing I had ever thought of before. “Be proactive. One tried-and-true way to be a firm yet effective and pleasant parent is to give children suggestions as to what they should do instead of immediately jumping on them about what not to do.”  Enter the Dr. Moms’ “One Finger Rule.”  For example, they suggest before going into a store, in order to prevent chaos and breakage, remind kids that if they have to touch something (which, of course, we know they do), to touch it with only one finger.  Liz explains, “Kids may touch a hundred things in the store with one finger, but they will follow the rule because they have been given a direction and focus.”

This next question was a tough one to address as I find myself falling victim to it again and again. What do you do when you’ve been doing so well for so long, being proactive and thoughtful and consistent and then, BOOM, you fall off the wagon? Maybe it’s been a long, hard day and the fact that someone forgot to clean up the Legos in the den and you walked over them (in bare feet) sends you into a tailspin. What then?

Liz’s voice was calm and sympathetic, “Forgive yourself and say you’re sorry. Kids are very forgiving and they know that they make mistakes, too.  Model the behavior you want your kids to have.  When they observe you asking for forgiveness, they will know that they can, too.”

Ready, Set, Parent is a book that shares practical advice that you can follow. It covers temperament, the importance of seeking help and maintaining a positive and realistic perspective, discipline, and the keys to proactive parenting.  The Dr. Moms also weigh in on some hot parenting topics such as spanking and when to send a child to kindergarten.  It’s not a book that you have to read cover to cover, but can use as a point of reference, finding the chapter or section that relates to what you are going through at the moment. More importantly, when you read it, you feel like you are getting the advice from a friend, without judgment or condemnation. The Dr. Mom’s are there, lifting you up saying, “we get it, we’ve been there too.”  It is easy to read and filled with many humorous examples.

So grab a cup of coffee and curl up with Ready, Set, Parent, the stories that Liz and Sam share will make you laugh and maybe shed a tear but most importantly, they will make you feel like you are not alone in the adventures of raising children.

Ready, Set, Parent is currently available online on Amazon and Barnes and Noble.  You can also catch Liz for a lighthearted discussion and book signing at 7pm on Wednesday, November 13^th at the Barnes and Noble in the Chesterfield Town Center.

If you are like most pregnant and newly postpartum mamas you are aware of the many benefits that breastfeeding offers to you and your baby. You also probably have a goal in mind for how long you would like to breastfeed whether it be until you transition back to work, six months, one year, or more!

Breast milk is a human baby’s normal food, and while the physiology of lactation is a natural process, breastfeeding is a learned skill and many mamas say it can be really hard at first.

Even if you don’t experience any of the most common complications like low milk supply, nipple pain, engorgement, plugged ducts, or mastitis, you may still find the commitment and the demands of breastfeeding around the clock to be exhausting.

So what do you do if the mechanics of breastfeeding are going well, but the effort required feels herculean and you secretly wonder how much longer you can keep at this? Whatever your goals, whatever your challenges, many mamas share your sentiment.

Here are a few suggestions to help get you through:

1. Know what is normal nursing behavior for a healthy newborn. Calm your fears, gather your confidence. Newborn babies nurse 8-12 times every 24 hours. That’s a lot of time spent nursing! Read up if you can before your baby is born. Check out from the library or buy your own copy of a comprehensive and evidence based reference guide like The Womanly Art of Breastfeeding, and visit Kellymom.com. Find a local chapter of La Leche League and attend a meeting—you’ll meet other moms in all phases and stages of breastfeeding who’ve been there and done that so bring your baby, or a friend, and a list of whatever is on your mind. Most importantly, take heart and know that you are not alone in navigating the highs and lows of nursing your baby.
2. Eat, drink, rest. Stay hydrated, nourish your body, and find opportunities to rest whenever you can. The postpartum period can be a stressful time of recovery with a steep learning curve as you find a rhythm in your mothering and navigate changing roles and responsibilities within your household. Take care of yourself. Focus on your baby and let others cook, clean, and keep the house running. Eat healthful foods when you are hungry; drink water, milk, or fresh squeezed juices when you are thirsty; and rest when you are tired. Research says that breastfeeding mamas report being less tired and get more sleep than mothers who formula feed or do a little of both.
3. Identify a support network. You will have many questions as a new mama and you will need emotional support, encouragement, and love from people you respect because breastfeeding is a huge commitment. Identify a support network before you need it. Write down names and numbers on a piece of paper and tape it to your fridge. When you need to vent or connect, look at the list and take your pick. To get started: consider your husband or partner your key to success. Mamas committed to breastfeeding will be more successful if they have their partner’s support. He may not understand exactly how you feel in your darkest moments but with his love, support, and appreciation you will have more determination to continue, even when it feels hard. Also consider adding to the list: Local La Leche League leaders, girlfriends and female family members who have successfully breastfed and who believe in your goals, local support groups and mothering circles, and professional lactation support like an international board certified lactation consultant (IBCLC) for troubleshooting if you need it.
4. Build in time for privacy. At the same time that you need great support, you also need time alone and privacy from visitors and fans in order to learn your baby’s feeding cues and personality and to settle into a routine. Establishing visiting hours at home can be a great thing.
5. Reframe time spent nursing as YOUR time. Your baby is a beautiful little creature and while you will spend countless hours admiring her, you shouldn’t feel obligated to actively bond with your baby for the duration of every nursing session. Breastfeeding is as much about nutrition as it is about nurturing; it satisfies your baby’s emotional needs for comfort, safety, human touch and connection, which are as important to her overall development as good nutrition. The bonding is built-in! Set up a comfy nursing station in your bed or living room with a water bottle, easy to eat snacks, a current read, and your iPhone. Enjoy this time to rest (learn to nurse in the side-lying position!), catch up on your favorite television series, talk on the phone, visit with friends, download the latest game from the app store, FaceTime, or listen to an audiobook. Enjoy the opportunity to relax and to do something that makes you feel happy and recharged.
6. Take a shower. Sometimes you just need a reset. Bonus if your partner or someone you trust can hold the baby for you so that you can shower in peace and quiet.
7. Put on some makeup and some comfortable clothes that make you feel like yourself, and get out of the house (even if it’s only to take a walk around the block). Practice nursing at home with or without a nursing cover to help you feel more comfortable to feed your baby whenever and wherever your baby needs to eat so that being out of the house feels less stressful.
8. Redefine normal. Life will never be as it was before you had kids. Don’t wait for your life to return to “normal” before you start living and loving it. Life with kids is lived in phases and a lack of sleep coupled with the very physical effort required to care for your family day and night makes the newborn and infant stages incredibly demanding. Take a time out with your partner and get creative to identify strategies and small actions that you can take to focus on your individual needs and to foster your relationship.
9. Ask for help. Accept help. The people who love you most don’t always know what you need or how best to help you. If someone asks how they can help their interest is probably genuine, so take them up on their offer! For practical help outline a list of chores to refer to when visitors come to the house and ask what they can do. (Be as specific as you need to be in order to delegate the task.) Ask a friend to set up a meal train (we like: Take Them a Meal or MealBaby) for your family in the weeks after your baby is born; there is nothing better than a hot meal prepared with love and delivered to your dining room table. Hire skilled help to fill in the gaps until you are ready to fold in to your routine the everyday not baby-related responsibilities.  Find a postpartum doula, a house cleaner, or a dog sitter. Renegotiate your responsibilities within the household so that you can focus on your baby and let other people care for you in the ways that you find helpful.
10. Wear your baby. Much of your day will be devoted to breastfeeding and when not nursing many babies prefer to be held in arms, even while they sleep. If you feel like a hostage find an attractive and functional carrier so that when you’re not nursing you can carry your baby and tend to the other things you may want to do. You will love having two free hands and many carriers can be used by your partner too, which will give you a break when the baby isn’t nursing.
11. Take a load off when your baby isn’t nursing. Encourage your husband or partner to bond with your baby when she isn’t nursing. A few ideas for Partner: Offer to take the baby between feeds so mom can rest or have a break; get to know your baby’s personality and learn to recognize her feeding cues; burp her, change her diaper, play with her, read her a book, hang out together skin to skin; listen to your favorite music together; talk to her about life; take her for a walk outside; or wear her in a carrier while she sleeps.
12. Take each day one at a time. Breastfeeding in the early months will be the focus of much of your energy as a new mama. You will not love every minute spent breastfeeding, but know that you won’t regret a minute of your investment. You will carry with you forever the sweetest  memories from these hours and days spent nestled-in with your babe. Relish that glossy newborn hair. Be awestruck and amazed by the tiny life that rests right there in your lap; how did this one little being change everything? Don’t stress about what comes next, whether it be a transition back to work or learning a new role at home. Focus on making each day as good as it can be and work together as a family to tackle the big decisions. The days are long but the years are short. Hang in there! What may feel like active work now will be second nature before you know it.  
13. You are a SUPER MAMA! Be proud of yourself. You will look back on this time with a full heart and gratitude for the shared experience. You are exactly the mama that your baby needs and you are doing a great job.

Last year in Virginia, there were more than 300 cases of confirmed child abuse and neglect, and 28 children who died – most under the age of 4 years old.  Every 83 minutes, a child in Virginia is abused or neglected.  Every 10 days, a child in Virginia dies of abuse and/or neglect.

In the face of such horrific statistics, we can either choose to look away or choose to look them in the face and decide to do what’s in our power to help prevent and stop the abuse.

April is Child Abuse Prevention Month. The local campaign theme in 2013 is “You Can Help So They Aren’t Hurt.”  Child maltreatment can be prevented.  Greater Richmond SCAN (Stop Child Abuse Now) has a lot of great information to help anybody learn how to be a partner in prevention and an advocate for children.

Everybody should look at their own families, schools and communities and ask – what can I do to make this a positive environment for children?  Families Are Magic (www.famrichmond.com) is a great resource for parenting classes offered in the Richmond area – “Because asking for help is a sign of a good parent, not a bad one.”  As we all know, parenting does not come with an instruction book!  The website includes parenting information, a monthly blog about free or low-cost activities to share with your children and resources in the area to help families.

• April 23:  Join us at Pasture at 416 East Grace Street after 5 p.m. and enjoy a southern meal. Pasture will donate 10% of the proceeds to SCAN.
• April 24: 1-4pm, Stewards of Children Training at United Way, 2001 Maywill Street, Richmond, VA 23230, Suite 201, Room 204. [Stewards of Children is a training on preventing child sexual abuse.]
• April 25:  Come to Nacho Mama’s in Carytown from 11 a.m. to 10 p.m. and have a fun meal with 10% of the proceeds benefiting SCAN.
• April 25: 1-4 p.m., Stewards of Children Training at Cameron Foundation, 228 S. Sycamore Street, Petersburg, VA 23803.
• April 26:  9-12pm, Stewards of Children Training at United Way, 2001 Maywill Street, Richmond, VA 23230, Suite 201, Room 204.

SCAN was founded in 1991 to prevent and treat child abuse and neglect in the City of Richmond and the surrounding counties of Chesterfield, Colonial Heights, Hanover, Henrico, Hopewell, Louisa, Petersburg, Powhatan and Prince George.  To learn more about SCAN, visit their website at http://www.scan.com, call 804.257.7226, or visit their Facebook page.

“A nation’s greatness is measured by how it treats its weakest members.”
~ Mahatma Ghandi

Since January 6-12, 2013 was designated as Folic Acid Awareness week, this post will examine the important components of prenatal vitamins, when to start taking them as well as some of the side effects that may occur.

Prenatal vitamins contain many different vitamins and minerals, but the three most important components are folic acid, iron and calcium.

Folic acid: Folic acid is a B-vitamin that is necessary for your baby’s cell growth. Folic acid helps prevent neural tube defects, which are rare disorders where the brain and spinal cord fail to form properly. Two common and serious neural tube defects are spina bifida and anencephaly. When folic acid is taken before and during pregnancy, 50 to 70 percent of neural tube defects can be prevented. Your baby’s neural tube (which will become the brain and the spinal cord) develops during the first month of pregnancy, when you might not even know you are pregnant.

Iron: The iron in red blood cells helps carry oxygen to your organs, tissues and your baby. During pregnancy, you need more iron in your diet to support the growth of your baby and to produce extra blood. The recommended amount of iron during pregnancy is 27 milligrams, which can be found in most prenatal vitamins. Iron also helps prevent anemia, a condition in which blood lacks adequate healthy red blood cells.

Calcium: Calcium is important to help maintain your bone density, especially since you will be carrying extra weight in the second and third trimester. Calcium is also important for the development of your baby’s tissues and bones.

When should I start taking prenatal vitamins?

We recommend that you start taking prenatal vitamins about three months before you start trying to conceive and definitely once you stop using contraception, as the amount of time it takes to conceive varies greatly from person to person. If you become pregnant before you start taking prenatal vitamins, you should start taking them immediately once you find out you are pregnant as there are still benefits to be had.

What kind of prenatal vitamin should I take?

There are many different brands of prenatal vitamins and you should speak with your health care provider to see if he/she has a recommendation for you. Prenatal vitamins also come in different forms – capsule, soft gel, liquid or chewable. Many prenatal vitamins are available over-the-counter at your local pharmacy, but there are some that need a prescription. Depending on your circumstances or health/pregnancy history, your health care provider might recommend that you take a separate or additional supplement.

Will I experience any side effects from taking prenatal vitamins?

Some women feel queasy after taking prenatal vitamins. Taking your vitamins with a snack or before you go to bed at night can help reduce queasiness. Constipation can also be a side effect you experience from taking prenatal vitamins. Some ways to prevent constipation include: drinking more fluids, eating more fiber and integrating physical activity into your daily routine (as long as it is okay with your health care provider). If these techniques do not help, you may want to talk to your health care provider about using a stool softener.

For other things to consider if you are planning pregnancy, read this post on “Preparing to Conceive.”

www.whatsinmybelly.com

You may have visited the Whatsinymybelly website before – but have you seen the NEW updated website? If not, you’re in for a treat.

Have you ever joined an office pool and tried to predict the winner of a football or basketball game? What about a pool to guess the gender or birth date of a co-worker’s baby?

Whatsinmybelly.com is a website where expectant parents, friends, and family can jump into a “pool” to make guesses about the delivery date, gender, weight, and height of your baby. This website gives you an easy, interactive way to participate and join in the fun of the baby pool guessing game.

And it’s completely free!

Think of it as a combination of fantasy football and childbirth. And now the website has a new look and a lot more to offer.

The homepage features a listing of the latest births (completed pools), biggest pools (most guesses), and newest pools – even more fun and excitement than ever before! The large sign-up button is easy to find and the Tour or Find A Pool buttons are also featured prominently. You can enjoy a stream of pregnancy/birth related tweets and join the conversation.

What else is new?

• They’ve also added a blog to distribute information to expectant parents. This is a fantastic way to share your parenting experience and learn about new features on the website too.
• You can easily keep all of your personal links (My Info, My pools, Logout) right where you need them at all times. It’s easier than ever to share with your friends and family.
• For visitors just getting to know the website, the tour page gives a brief overview of some of the main features on the website. And every baby pool now features a Due Date Countdown so you can easily see how close you’re getting to the birth – and your friends and family can too!
• There have always been graphs showing the breakdown of predictions for gender, hair color and eye color, but now they have a new 3D view. Just click on parts of each graph to see who selected that item and enjoy the fun.
• And what pregnancy website would be complete without some great resources and links. The new Pregnancy Links page is filled with links to other pregnancy related resources. It’s a wealth of information and resources right at your fingertips!Check out the newest Whatsinmybelly website and explore all they have to offer expectant parents, family, and friends. Leave a comment and let us know what you think about it so we can share with our readers!

Jump in the pool at Whatsinmybelly.com.

Whatsinmybelly.com is an advertiser on Richmondmom.com

Would you like to save $25 by opening a savings account for your child’s future education? How about getting free admission for one to the Science Museum of Virginia, or 1/2 price tickets to the theatre? Maybe you’d like to get 10% off new fashions for your home, or save $10 on a facial. We’ve got great discounts waiting for you right here – and there are no gimmicks, fees, registration requirements, or hidden costs!

Hundreds of Richmond moms love our Savvy Saver Card and there are plenty of good reasons – check them out and you’ll love them too.

If you don’t have your card yet, be sure to visit this link to download a copy and request a tri-fold card by mail here. Dozens of Richmond moms and dads have already taken advantage of great savings with their card.

Wondering why you should request your own Savvy Saver card?

Here are some fantastic reasons for you to consider:

Hayes & Fisk offers a complementary session fee valued at $150.

Real Life Studios offers $150 off a Real Life Birthday Party.

Get 10% off 2 or more custom window treatments at Sewinit’ where you’ll also find duvets, pillows, monogrammed items, accessories, and more.

The Science Museum of Virginia has a “Buy One Get One Free Friday” offer on Savvy Saver.

Core Kids Academy offers 50% off one session (8 week term) for babies classes.

Great Wolf Lodge gives an incredible 20% off best available room rates and spa services.

Enrollment fee is waived for tutoring and you can buy 3 sessions and get the 4th one free at College Nannies & Tutors.

Hip to be Round makes clothes and accessories affordable and you can save an additional $15 off a $75 purchase with your card.

Save $25 registration fee when you enroll in Virginia College Savings Plan 529 – get your card to get the code.

Tuckaway waives registration fees for new enrollment.

Spirited Art offers loads of fun with 20% off any adult class using your Savvy Saver code.

Enjoy 1/2 price children’s tickets (limit 4 per show) at Theatre IV.

Eat healthy and delicious food with 5% off catering services at Green Monkey Catering or 10% off gourmet gift baskets.

The Wine Loft offers 20% off Monday nights for Mom’s Night Out.

Dream Dinners is even easier when you use the 10% off discount on any order of 36 servings or more.

Gundlach is there when you need them with a 10% discount on all repairs.

Richmond Rocks and you can get FREE shipping on any signed copy only through [email protected] with your card.

See clearly with Virginia Eye Institute’s offer of 30% off eyeglasses, sunglasses and accessories and 10% off contact lenses when you use your Savvy Saver card.

Enjoy a performance at Barksdale Theatre with $5 off each Barksdale performance ticket (limit 8 tickets).

Mediation and resolving issues is easier and less expensive with Mosaic Mediations and you can get 20% off all mediation packages.

Just present your Savvy Saver card and get a free week pass at any American Family Fitness.

When it comes to food, RELAY makes it easy and you get $5 off orders of $50 or more with the code on your card.

Brain Balance includes a $50 discount on evaluations when you take advantage of their free Parent Seminar.

$10 off a luxurious Murad Signature Facial at Massage Envy awaits on your Savvy Saver card.

Mom’s Treehouse is rocking with fun with 20% off first time fitness program purchase and $25 off any Mom’s Treehouse Host-Your-Party Rental.

Leave a comment below and let us know what you love most about your Savvy Saver card. Let us know what you’ve used your card for and how much you saved. We’d love to know how much our Richmond moms, dads, grandparents, and friends are saving!

Richmondmom.com Savvy Saver Discounts are offered by advertisers on Richmondmom.com

Just like the old adage “eating for two” is rarely true in pregnancy, using pregnancy as an excuse to not exercise is also a myth. In fact, exercising during pregnancy has many benefits and can help alleviate some of the common ailments you may experience. Here are just a few of the benefits that you can gain from exercising during pregnancy:

–          Increased energy level

–          Reduction in backaches, constipation, bloating and swelling

–          Improved mood

–          Increased muscle tone, strength and endurance (which can also help prepare you for labor)

–          Improved ability to sleep

–          The prevention of excess weight gain

–          A healthy routine, which can make it easier for you to get back into shape after your baby is born

Please note: these are general recommendations for exercising during pregnancy. Before starting any exercise program, make sure you speak with your health care provider to ensure you do not have any health conditions that may limit your activity.

During pregnancy, you should look for an exercise routine that gets your heart pumping, keeps you flexible and controls your weight gain without putting undue stress on you or your baby. Throughout your pregnancy, try to get 30 minutes or more of exercise on most days (if not every day). If you were not active prior to your pregnancy, you should start with a few minutes of exercise each day and build up to 30 minutes or more per day. If you’re not able to do 30 minutes of exercise at one time, you can always break it up into smaller segments. Here are some suggestions for different types of exercises during pregnancy:

–          Walking

–          Swimming

–          Cycling or biking (as you progress through pregnancy, riding on a stationary bike will be safer)

–          Aerobic classes or water aerobics

–          Yoga classes (avoid Bikram yoga as well as certain poses; look into prenatal yoga classes)

–          Pilates (avoid certain poses; look into prenatal Pilates classes)

–          Tai Chi

One thing to keep in mind when you’re planning your exercise routine is that your body will experience many changes throughout the course of your pregnancy and some of these can make certain activities unsafe. During pregnancy, hormones can cause the ligaments that support your joints to stretch, making you more prone to injury. In addition, your center of gravity will shift as you gain weight. This puts stress on different muscles and can make you more likely to fall. Finally, the extra weight you are carrying can make exercising more difficult than it was before. While you are exercising, make sure that you can maintain conversation at a normal level.

There are some sports that you should avoid during pregnancy. They include:

–          Contact sports

–          Downhill snow skiing

–          Inline skating

–          Gymnastics

–          Horseback riding

–          Water skiing

–          Surfing

–          Diving

–          Scuba Diving

Pregnancy is a great time to get in a healthy routine of regular exercise. Make sure you stretch, warm up, cool down and keep a water bottle with you so that you stay hydrated. Take a step in the right direction – for your own health and that of your new baby!