HEALTHY ACTIVITIES, MEALS AND THE RIGHT DRINK FOR EXPECTING MOMS

Vera Achana

Vera Achana

Our friend Victoria is the founder of VE Refinery, an online shop for non-alcoholic drinks and aperitif ideas. Victoria has been working for a long time on the topic of how you can sweeten the time of pregnancy for expectant mothers without having to constantly practice sacrifice. No red meat, no raw fish, no intense exercise; All of these are natural things that we mothers are happy to do without for the sake of our offspring. But then what is good for me in this phase? And what if I feel like having an aperitif with friends? You can find the right ideas, tips and suggestions in Victoria’s following little guide for expectant mothers.
Have lots of fun with it!

HEALTHY ACTIVITIES FOR EXPECTING MOMS

Are pregnant women still allowed to exercise?

The physical activity guidelines in Switzerland recommend that pregnant women should do at least 30 minutes of moderate exercise five times a week. However, you have to make sure that the pelvic floor is trained well because it is exposed to greater stress.
You can do many of your usual exercises in each trimester, as long as you adjust and reduce them as your body changes during pregnancy. It is of course important to drink enough fluids before, during and after training and to make sure you wear sportswear that allows you to move well in your growing body. If you are unsure, be sure to contact your doctor.

What are the benefits of exercise during pregnancy?

Exercising during pregnancy has many benefits and is also good for the baby. Back pain and other symptoms of stress and tension are reduced and complications during childbirth are less common. In addition, the healing process is accelerated in the postnatal phase.

Outdoor exercises for pregnant women

Outdoor exercises are suitable for all three trimesters. Cardiovascular training such as walking, swimming, and stationary cycling are among popular sports. If your doctor agrees, you can continue to do these moderate activities during your pregnancy.

Walking and hiking during pregnancy

A leisurely walk is a wonderful way to get some exercise with a friend, family member, or spouse. Make sure you drink enough fluids and take breaks when necessary.

Swimming during pregnancy

Swimming is fun and good for you during this phase, as long as you take it easy and do it more as a form of relaxation therapy. If you are unsure, have a friend, family member or partner accompany you. The low stress on the joints makes swimming an excellent way to stay active and fit. It is also important here that you take breaks when necessary.

Yoga während der Schwangerschaft

A yoga session offers you many physical and mental benefits that will help you during pregnancy and beyond. Regular yoga reduces the risk of lower back pain, pelvic pain, incontinence, fatigue, anxiety, and many other pregnancy-related ailments.
By combining physical exercise and deep breathing, you can build strength, stability and mobility, which will give you decisive advantages during the pregnancy phase and especially for your upcoming birth. It has now been proven that regular yoga has a positive effect on your health and the birth. It also helps you recover more quickly after the birth and accelerates the recovery phase. Not only in India, the birthplace of yoga, regular pregnancy yoga and postnatal yoga are among the main activities of expectant mothers. Check with your doctor to see if yoga is right for you, and always remember not to overdo it.
On Mamimoves you can find out more about the benefits of pregnancy and postnatal yoga and take a free trial week to see whether it is right for you.

5 GREAT AND HEALTHY MEALS DURING PREGNANCY

A balanced and nutritious diet is crucial for maintaining health. A healthy diet, especially during pregnancy, ensures that you and your baby get the nutrients they need. A healthy lifestyle and diet also contribute to healthy weight gain, ensuring you get essential vitamins and minerals and reducing the risk of pregnancy complications.

Tip 1 healthy meals for pregnancy: Steamed cod with vegetables

Craving something other than salmon or tuna? Low-mercury cod is a wonderful alternative if you want to reach your weekly goal of two to three servings of low-mercury fish. Although cod does not contain as many omega-3 fatty acids as other saltwater fish, it does contain 17 grams of protein per serving and only 71 calories.
Vegetables provide a wide range of nutrients in this pregnancy meal. In addition to spinach, asparagus contains a lot of folate, which prevents deformities of the brain and nervous system. It also contains plenty of potassium to maintain healthy blood pressure and promote digestion. Artichokes are also a power food that is rich in fiber and potassium.

Tip 2 healthy meals for pregnancy: Chicken with pesto

Chicken breast is a fantastic source of low-fat protein and one of the best animal sources of potassium, which helps maintain healthy blood pressure, and iron, which supports the formation of oxygen-rich red blood cells.
Instead of pine nuts or walnuts, you can use pumpkin seeds for a pregnancy pesto. Pumpkin seeds are rich in magnesium, which has been shown to help regulate sleep-regulating neurotransmitters and sleep.

Tip 3 healthy meals for pregnancy: Sweet potato and black bean tacos

Black beans are high in antioxidants and are a good source of folic acid, iron, zinc and potassium, which will help you avoid food cravings during pregnancy. The combination of fiber and protein in beans is very filling. Adding sweet potatoes to this pregnancy recipe provides high vitamin C, fiber-rich and filling nutrition. The vitamin C from the sweet potatoes enables improved absorption of the iron content from the beans. Another excellent source of folic acid and fiber are avocados; these are also free of cholesterol.

Tip 4 healthy meals for pregnancy: Vegetable tofu stir fry

If you want to eat a vegetarian diet during pregnancy, you should know the following: Protein, iron and calcium – which are not always so plentiful in vegetarian meals – are particularly important for pregnant vegetarians and vegans. Tofu and other soy-based foods are rich in these nutrients and vitamins.
Even if you’re not a vegetarian, eating more plant-based foods can benefit your health and the health of your baby. Broccoli, sugar peas and brown rice are an ideal combination to do something good for your health and well-being.

Tip 5 healthy meals for pregnancy: Zucchini noodles

Fiber-rich whole-grain pasta is a healthy meal during pregnancy. Alternatively, you can also use plant-based pasta. This way you can satisfy your “noodle craving” and eat some vegetables at the same time.
It is even better to combine whole wheat pasta with zucchini. This means you benefit from sufficient vitamin A (in the form of beta-carotene), which supports the development of your baby’s eyes. Enriched with a little tahini and peanut butter and seasoned, you can create a tasty and healthy meal from it. Tahini and peanut butter are both rich in unsaturated fatty acids and fiber, as well as vitamin E, which contains many antioxidants.

THE RIGHT DRINK FOR EXPECTING MOMS

The unusual changes during pregnancy are an exciting time for most women, in many ways! Unfortunately, this time also brings with it all sorts of restrictions, especially when it comes to celebrations.
The good news is that more and more winemakers have recognized this and are specializing in the production of non-alcoholic wines, which now also stand out in their own way in terms of taste and allow expectant mothers to toast in style again. With VE Refinery, our friend Victoria ensures that no guest has to feel left out by choosing a healthy non-alcoholic wine, an aperitif, a spicy spirit alternative, a cocktail or the non-alcoholic version of their favorite drink.

Here are the three most popular non-alcoholic drinks that are also safe for expectant mothers and make every celebration a tasteful and stylish event.

Thomson & Scott Noughty – Non-Alcoholic Vegan Organic Sparkling Chardonnay

Noughty non-alcoholic vegan organic sparkling wine Chardonnay has been dealcoholized to preserve the rich flavor of this beautifully designed bottle.
This non-alcoholic, vegan organic sparkling wine Chardonnay contains just 2.9 grams of sugar per 100 ml and 14 calories per glass, almost half the sugar content of comparable non-alcoholic sparkling wines. It is therefore the perfect choice for an alcohol-free celebration during pregnancy.
Tamlyn Currin of jancisrobinson.com, one of the world’s most well-known wine journalism forums, rates the Noughty as follows: “It’s hands down the best non-alcoholic sparkling wine I’ve ever tasted, and one of the best non-alcoholic wines I’ve tasted overall.”

Thomson & Scott Noughty Rosé – Alcohol-free organic vegan sparkling wine rosé

This Noughty Rosé has also been dealcoholized to preserve the rich taste of this beautifully designed bottle.
The non-alcoholic and vegan organic sparkling wine contains just 4 grams of sugar per 100ml and 18 calories per glass, almost half the sugar content of other non-alcoholic sparkling wines. It is therefore an ideal choice for your alcohol-free celebration during pregnancy.

APRTF – Non-alcoholic aperitif

APRTF Alcohol-Free is a balanced and beautifully bitter aperitif with 0.0% alcohol. The rich taste and bright color come from the naturally tart core of the cranberry with a hint of wormwood and orange bitters.
The APRTF is a natural and healthy alternative with 1.4g of sugar and only 10 kcal per 50ml. An aperitif without compromise on taste or style and suitable for any occasion.
Expectant mothers want a little bit of normality and a moment of “before” that they can enjoy with themselves and their friends during pregnancy, amidst the fireworks of emotions and hormones.
We hope that this little guide was able to give you a few good tips and suggestions that you can implement for yourself, with friends or your family in order to continue to stay active, healthy and cheerful and, above all, to keep having fun and being happy.

Thank you for reading and sharing,
Victoria


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