Why pregnant mums should exercise

Benefits of exercise and general physical activity have been widely researched and documented and evidence-based guidelines regularly revised (RCOG in UK as summarised in picture below; ACOG in US). Long gone are the days when a pregnant mum is advised to keep her heart rate below 140bpm when exercising, sit on a Swiss ball for a whole class or the idea that exercise will harm the pregnancy and/or baby. Although rest and relaxation have a place, particularly towards the end of pregnancy and listening to your body is certainly the best motto to follow, the pregnant body has an amazing ability to positively adapt to physical demands too. If the HOW to exercise is key to maximising benefits and avoiding injuries and is best done under professional guidance of someone qualified to teach prenatal exercise, the WHY exercise is the reason most pregnant mums are now strongly encouraged to exercise and remain physically active to support the wellbeing of both mum and baby*

Benefits of Prenatal Exercise for Mum

Studies have shown women who exercise at a mild to moderate intensity for 30 minutes three or more times a week with at least 2 of those being muscle strengthening sessions will more likely experience some or all the following positive effects:

• Reduced risk of complications during pregnancy and the postpartum period

• Less physical discomfort (reduced chance of constipation, hemorrhoids, bloating, swelling, leg cramps)

• Less back pain -especially when strengthening the core box (diaphragm/abdominal wall/Pelvic floor/Back) and incorporating functional strength movement such as deadlifting, squatting, lunging etc

• Improved self-image, mood and posture

• Reduced risk of depressive symptoms

• Increased energy

• Better sleep

• Better muscle tone, strength and endurance

• Improved overall fitness and stronger heart and blood vessels

• Less overall body fat so promotes healthy weight gain during pregnancy and dismisses problems/discomforts linked with high body fat/excess weight

• Reduced risk of gestational diabetes

• Reduced risk of pregnancy-induced hypertension (high blood pressure)

• Less likelihood of preterm birth

• Increased likelihood of vaginal birth

• Less time in the pushing phase of delivery – Study shows regular exercise during pregnancy shortens labor by 50 minutes [1]

• Lower incidence of cesarean section birth

• Fewer obstetric interventions (vacuum extraction, forceps)- better posture and regular activity both contribute to more chance of optimal position of baby

Benefits of Prenatal Exercise for Baby

• Tend to be leaner (lower body fat, not smaller meaning decreased risk of developing diseases linked with higher body fat such as diabetes) [2]

• Are better self-soothers (less cranky and less likely to have colic)

• Have higher general intelligence scores and better oral language skills all the way to age 5 [2]

• Improved Placenta Function-Exercise takes blood and nutrients away from the baby for the time of exercise, but the baby gets more blood and nutrients during times of rest, resulting in overall increased blood and nutrients to the babies of women who exercise

*Please note that partial or complete rest is necessary with some pregnancy conditions/complications with exercise being limited or even having to be discontinued

[1]Barakat R, Franco E, Perales M, López C, Mottola MF. Exercise during pregnancy is associated with a shorter duration of labor. A randomized clinical trial. Eur J Obstet Gynecol Reprod Biol. 2018 May;224:33-40. doi: 10.1016/j.ejogrb.2018.03.009. Epub 2018 Mar 6. PMID: 29529475

2. Clapp, James F. and Catherine Cram. Exercising Through Your Pregnancy. 2nd ed. Omaha, Neb., Addicus Books, 2012

Chestnut puree cake

Ingredients

• 1 cup oat flour

• 1cup buckwheat flour

• 1/2 chickpea flour

• 1 tsp baking powder

• 1tsp cinnamon

• 1 tsp ground ginger

• 1/2 tsp nutmeg

• 1 Bramley apple

• 2 small ripe pears

• 180 ml cold pressed rapeseed oil or coconut oil

• 2 tsp apple cider vinegar

• 1tsp vanilla essence

• 150-200 ml maple syrup

• 200g chestnut purée

• 1 egg

Mix all dry ingredients in a large bowl

Blend all wet ingredients together until smooth and mix into dry ingredients

Bake for 45min at 180 (fan)

The cake keeps well in a container for 2-3 days

Choco-banana and Peanut butter Loaf (GF, Refined sugar free, dairy free, egg free)

Ingredients

• 1 2/3 cup overripe mashed banana

• 2 1/2 tsp pure vanilla extract

• 1 tbsp cider vinegar

• 1/3 cup non dairy milk of choice

• 1/3 cup peanut butter

• 3/4 cup pure maple syrup

• 1 3/4 cup of buckwheat and chickpea flour, loosely packed (210g- half of each)

• 1 tsp baking soda

• 1/4 tsp salt

• 3/4 tsp baking powder

• 1/2 cup plus 2 tbsp raw cacao powder

Instructions

Preheat your oven to 175 degrees Celsius. Grease a loaf tin very well, and set aside. In a large bowl, whisk together all wet ingredients. In a separate bowl, combine all remaining ingredients, and stir. Pour dry ingredients into wet, and mix until just evenly combined. Transfer to the tin, and spread out evenly. Bake 30-35 minutes. Without opening the oven door, turn off the heat. Let sit 10 minutes in the closed oven before removing.

Chickpea Flour Tortillas (GF)

Ingredients

• 2 cups chickpea flour

• 2/3 cup arrowroot starch or cornflour

• 1 1/5 cups water plus more, as needed to thin

• 1/4 tsp sea salt

• ghee or coconut oil to oil pan

Instructions

1. Add chickpea flour, arrowroot starch/cornflour, and sea salt together in large bowl.

2. Whisk until evenly mixed.

3. Add water, and whisk until smooth. Texture should be thin, like pancake batter. Add water, tbsp by tbsp, to get desired consistency.

4. Heat a small amount of oil/ghee in small frying pan on the stove over medium heat.

5. Pour 1/4 cup of the batter onto the pan (this will make taco sized tortilla). You can maneuver pan in a circular motion to help spread out evenly into larger circle, but keep as even as possible.

6. Cook on each side for 1-2 minutes until golden-brown on medium heat. The tortilla is ready to flip to cook other side when the top appears dull, as opposed to shiny.

Perfect for light lunch to replace a wheat wrap , filled with salad, cold meat/fish , hummus or vegan cheese or to dip into soup or chilli

Choco-pomegranate Smoothie

A perfect breakfast option for new mums or anyone struggling to find time to eat a nutritious breakfast; also a great post-workout blend. Packed with healing anti-oxidant vitamin C, magnesium for healthy nervous & hormonal system and to relax hard-worked, tight muscles; this smoothie also provides Protein + Good Fats + Fibre, the perfect recipe for steady blood sugar levels. Pomegranate has been found to naturally raise oestrogen levels, which helps new mums with energy levels, moods and healing while supporting a healthy milk supply for their newborn baby. Collagen is essential for building & repairing tendons, ligaments, fascia and tissue as well as healthy hair, nails and maintaining skin elasticity for a more youthful look so an ideal supplement for recovering new mums, those who train hard or recovering from injury or anyone wanting to feel & look young! (Vegetarians and vegans can use a good quality, clean vegetarian protein powder instead; good brands include Pulsing and Sun Warrior).

And It tastes just like a chocolate milkshake so what’s not to like!

Ingredients

• Handful of baby spinach leaves, preferably organic
• 1/2 avocado
• 1/2 pomegranate
• 1 heaped tbsp cashew butter
• 2 heaped tbsp of Collagen protein powder (such as Great Lakes or Bulletproof)
• 1/2 green banana (optional)
• Unsweetened almond milk and/or Coconut water (not from concentrate)

Blend in a powerful food processor/blender such as Nutribullet. Enjoy!