Our soon to open new locations will be in Barbados, the UK and Australia!
April 28 at the Shoreline YMCA, certified instructor Alana Abbott and intern Shannon Berton will be having fun with moms and toddlers doing animal exercises! For details, contact Alana at content@dancingthrupregnancy.com.
May 11 at the New Haven CT Public Library, 133 Elm Street, certified instructor Jan Shub will lead a free demonstration class for moms and babies. Contact Jan for details: shubjan@yahoo.com.
May 20 is the next Practicum. More info here.
October 27, director Ann Cowlin will speak on the release of the deep rotators at the International Association for Dance Medicine and Science (IADMS) in Singapore. Sciatica — a common problem for dancers and pregnant women — is often caused by spasms in the deep rotators. Cowlin will address procedures for relief of this problem.
The practical component of the DTP certification process is only available to those who have already passed the Study Course. Registration for the Study Course should be completed by the end of March for those who want to make plans to attend the May 20 Practicum. More information on this process is available here: http://dancingthrupregnancy.com/education/.
The goal of the Study is to learn how to improve the health and well-being of children. To do this, the National Children’s Study is examining the effects of environmental influences on the health and development of 100,000 children across the United States, following them from before birth until age 21 years. There are two ways moms can help:
1) If you are pregnant, participate in the study. Find the center nearest you at the national website:
http://www.nationalchildrensstudy.gov/studylocations/pages/map.aspx
2) If you are a mom, tell people about the study. Here is the study’s home page:
El Show de Analeh — on Univision — a segment on Healthy Moms, Healthy Babies, features DTP’s Mom-Baby Fitness and participant Carolina Baffi. Now available on YouTube! Check it out!!
December 5 at Yale-New Haven Hospital.
Pointers on preventing back pain during pregnancy and postpartum: Yale Back Care Video, featuring DTP staff.
DTP’s founder/director, Ann F. Cowlin, has recently returned from Holland where she presented data on community-based group prenatal dance and the reduction of risk for preeclampsia, prematurity and low birth weight. View the PPT presentation here: http://tinyurl.com/ycr4agm or through LinkedIn at Ms. Cowlin’s public profile.
Fresh fruit = vitamins & minerals!!
Question:
How many extra calories do you need in each trimester to offset the metabolic cost of pregnancy?
Answer:
First trimester — 0; Second trimester — 300; Third trimester — 500 (source: Institute of Medicine).
Keep in mind that you may also need calories for any fitness program you are doing. If you are continuing a program, the only change is due to the pregnancy.
If you begin or increase your activity, you need to take that into account. One yoga class = 100 — 150 calories. One aerobics class = 200–400 calories. Walk one mile = 100 calories.
1 slice whole grain bread = 50–100 calories
Be sure you read food labels so that you can balance your food intake and your calorie output. A small woman (under 5’3″ & 130 lbs.) probably needs about 1200 calories per day as a base. A medium sized woman needs about 1400, and a large woman (over 5’9″ & 160 lbs.) probably needs 1600 to 1800 calories. Add your activity and pregnancy needs to your base amount.
Question:
What foods are necessary for a healthy pregnancy?
Answer, part A:
PROTEIN. Lean proteins like turkey and those with omega 3 fats like ocean fish and eggs.…yes! EGGS!
Turkey is a good protein
Ocean fish 1 or 2 times/wk = good protein & omega 3 fat
Eggs are a perfect pregnancy food!
70–90 grams of protein are necessary each day, along with adequate water. These are needed to make an extra 40% blood volume required to support the placenta.
Answer, part B:
WATER. Two (2) quarts of water…more if you are very active…are needed to make extra blood and to prevent dehydration.
Question: What else?
Fresh vegetables also provide fiber
Answer: CARBS. Fresh, colorful fruits & veggies provide necessary vitamins and minerals, as well as fiber. Eat 5 servings a day from all the colors: yellow, orange, red, purple and green, and you will get live vitamins all day long that help your baby develop properly! Fruits, vegetables and whole grains are low glycemic index carbohydrates — the good ones!
Dairy provides calcium
Question:
Do I need dairy products and red meat? Can I get the needed minerals in other ways?
Answer:
Calcium is needed in adequate amounts for bones and teeth. It is most easily obtained by drinking milk or eating cheese, yogurt or cottage cheese. Soy, dark green leafy vegetables and calcium fortified juice are alternatives.
Iron is necessary for red blood cells to take up oxygen. It is found in high amounts in beef, and lesser amounts in raisins, spinach, and prune juice. Prenatal vitamins are your insurance against deficiencies of these essential minerals.
Question:
Anything else that’s essential?
Answer:
Yes! Healthy FAT!!
Avocado is an excellent source of omega 6 fat
In addition to omega 3 fats found in fish, walnuts and flax seeds, you need also need omega 6 fats, which are found in avocados, olive oil and other vegetable oils. Healthy fats help balance cardiovascular constriction and dilation, reducing the risk for hypertension.
Last Question:
What is a healthy weight gain?
Answer:
In 2009, the National Academy of Sciences revised its recommendations. It now bases desirable weight gain on pre-pregnancy BMI (Body Mass Index…google this!).
BMI less than 18.5 (low) — 28 to 40 lbs.; BMI between 18.5–24.9 (normal) — 25 to 35 lbs.; BMI 25.0 to 29.9 (high) — 15 to 25 lbs.; obese women (BMI over 30.0) — 11 to 20 lbs.
Coming Next: Avoiding Risks.
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