The weekend, already!!! Whoo Hoo!!!!
I will be busy prepping for my cousins wedding festivities all weekend!!! Tonight is the rehearsal dinner, and tomorrow is the big day! The day of beauty starts at 11am, then we have to be at my cousins by 3 for the limo to take us to the country club. I am hoping it isn’t TOO chilly outside so she can get some outdoor pics!
Here’s your Friday 5 for the week:
5 Super Foods for Pregnant Women
There’s 5 grams of fiber in one cup of dry figs; they are a GREAT source of calcium, providing a quarter cup of your daily calcium needs! Your teeth will benefit from the potassium, phosphorus and magnesium in figs. These tooth-supporting nutrients aren’t just great for your own mouth; they are essential to the 32 teeth forming below the gums in your growing baby’s mouth.
Chives are a great source of folate (the synthetic form is folic acid), iron, fiber, vitamin C, vitamin B6, calcium and magnesium. Folic acid may be the most important nutrient of the first trimester. For proper iron absorption, your body needs vitamin C. Chives give you both—about 3.5 milligrams of vitamin C and 0.1 milligrams of iron per 2 tablespoons. Plus, your sprinkle of chives has about 12 milligrams of magnesium; this mineral can help alleviate constipation, a common symptom during pregnancy.
3. Pinto Beans
Pinto beans are one of the healthiest foods on Earth. There is 1 milligram of copper (about 100 percent of your recommended daily amount), 5 milligrams of iron (about 19 percent of your RDA) and more than 400 milligrams of phosphorus (that’s more than half of your daily needs) in 1∕2 cup. Copper aids in forming red blood cells; iron is important for making hemoglobin, the substance in your red blood cells that carries oxygen from your lungs to your baby; and, phosphorus works with calcium to ensure that your baby’s bones and teeth are growing properly.
Since it is made from sesame seeds, tahini contains all of sesame’s nutrients, including calcium and omega-6 fatty acids. A few tablespoons of tahini contain more than 6 grams of the fats, which are required for proper cell integrity and healthy nervous and immune system function. Proper development of your milk glands, placenta and uterus is also dependent on having sufficient levels of healthy fats in your body. Tahini is also a good source of thiamin, phosphorus, copper and manganese, all key to your baby’s healthy development.
Leeks are the vegetable equivalent of a super multivitamin-mineral tablet. They are a GREAT nondairy source of calcium (55 milligrams per cup), which is essential for the development of your baby’s bones. Plus, calcium may help combat some common symptoms of pregnancy, including irritability, insomnia and back and leg pains. One serving of leeks also contains close to 60 micrograms of folate as well as 0.2 milligrams of vitamin B6 (about 10 percent of your RDA), which is necessary for your body to metabolize energy from the carbohydrates, fats and proteins in your diet. There’s also evidence that vitamin B6 can help alleviate morning sickness!
FYI-my new favorite site is Fit Pregnancy–check it out for some great tips!
5 Ways to Spice up a Squat
The “king” of all exercises
1. Add some Instability–
flip over a Bosu or grab a wobble board & work on that core strength while you add a new challenge to your squat!
2. Add some Movement–
try side stepping into a squat, add a resistance band and keep walking sideways, squatting after each step!
3. Add some Balance–
Try squatting on one leg! Beginners try hanging onto a bar or have a bench to sit back on for added stability.
4. Add some Plyometrics–
Put a little JUMP into your squat! This will get your heart rate up, and double as cardio and weight training in one movement! Watch your form & see how it’s done!
5. Add a Lift–
Try doing a Sumo Squat with a Side Leg Lift! This movement will improve your balance, core strength, and flexibility. You will target your butt, thighs and core muscles.
Remember–NEVER let your knee go past your toes on the squat! Sit back deep and always keep your core tight, your chest out and shoulders back!
5 “New” Strategies for Beating Stress?
What you thought you knew may be wrong!???
this is my FAVORITE time of the year, but it can also be stressful! Here are 5 tips experts say will help you cope and keep your mental health strong & the fights with your loved ones at bay! What we were told about stress all along may be all wrong! Adapted from Prevention Magazine…
1. If You’re Angry–GET SOME SLEEP!
what happened to never go to bed angry?
When we are stressed, angry, or fighting with a spouse…you may not be thinking too rationally. So, to prevent saying something you regret, or getting yourself even more upset, not to mention added stress from lack of sleep, try getting in bed, alone. Tomorrow is another day, and with a good nights rest you will be fresh and strong, ready to face it! The “never go to bed angry” rule may be totally wrong! Experts now say that going to bed angry gives you a night to refresh and think about how you really feel! I know there have been times I went to bed mad at Michael, and woke up feeling like it wasn’t as big of a deal as I thought…maybe they are right!
2. THROW A TANTRUM EVERY NOW AND THEN
If sleep didn’t cut it, and you still have pent up frustration inside…just let it all out. We were told to control our tempers when we were little, that carried on into adulthood (for most people). It’s not very attractive to throw a tantrum, however, according to a study published in Biological Psychiatry that looked at the effect of the facial expressions of emotions, such as fear and indignation, on our stress responses, displaying your anger may cause your brain to release LESS cortisol (the stress hormone related to obesity and heart disease). Experts say that short bouts of anger, like when you are presented with a bad driver that cuts you off, can dampen the effects of stress!
3. DITCH THE FAMILY & HUMAN FRIENDS AND CUDDLE WITH YOUR FURRY PAL
I am a big fan of this one. According to new research, spending time cuddling with your pet over rules your human support system! Having your puppy curl up on your lap, or your kitty cat purring away by your side during a stressful event turns out to be more soothing than a friend or a spouse! This is according to James J. Blascovich, PHD, a professor of psychology at the University of California.
4. KEEP IT TO YOURSELF???
When we have a problem or are going through a rough patch, we are told to talk it out…get it off our chests, right? Well, there is also evidence suggesting that method may not be right for everyone! “People who talk endlessly about their problems are at a greater risk of depression and anxiety” says Karin Coifman, PhD, an assistant professor of clinical psychology at Kent State University. That doesn’t mean you should just suck it up when something bad happens to you. She just believes that you should learn how to defer your attention from the stressor. Have your grieving moments, but also learn how to distract yourself from contantly thinking about it, and that can be a wonderful coping mechanism.
5. TREAT YOURSELF TO CHOCOLATE
This will probably be a popular one! We are told not to “stress eat” when we are going through a rough time. I tend to agree with this, and chocolate can be a very addictive food!However, if you indulge in just a little bit of chocolate, it can actually help. In a study, stressed-out participants who ate 1 1/2 ounces of DARK chocolate one day for 2 weeks had reduced levels of stress hormones!
5 Favorite Holiday Songs
“You’re a bad banana…with a greasy black peel!”
1. You’re a Mean One, Mr. Grinch
My all-time FAVORITE!
2. The Hanukkah Song
3. Last Christmas
4. Baby, It’s Cold Outside
5. White Christmas
5 Things I need to do to “prep” for my cousins wedding:
1. Get a mani/pedi
2. Wax my eyebrows
3. Get an Airbrush Tan 😉
4. Put the finishing touches on my speech
5. Buy some prenatal pantyhose
yes, there is a high maintenance chick in here, sorry to disappoint.
Tell me More 😉
What’s your favorite holiday song???
What are your weekend plans?
What’s your favorite way to switch up a classic exercise?
Hope you have a great weekend!