It definitely is a challenge trying to control calorie intake while pregnant, considering the strong cravings, fatigue, less will power and even feeling a bit entitled to that slice of cake (our body is doing so much work don't we deserve to treat it??), unfortunately that's not the case. Occasional treating is of course acceptable within reason and often times if the craving is too strong to handle- cave in; your body and baby may very well be asking for a certain nutrient which makes that craving so strong, but it is important to learn to differentiate between that and just craving anything because you're hungry. There are also smarter ways to curb empty calories to satisfy cravings such as a fresh juice instead of a soda, a piece of fruit instead of ice-cream- it's not the same but your body and baby will thank you for it.
The saying ''eating for two'' is also one that we need to address, while it may sound like a free pass to the all you can eat buffet, it is sadly a myth. A pregnant mama only really needs to increase her daily calorific intake by about 300 kcal, which is not a significant increase. Following the ''eating for two'' presumption will only lead to excessive weight gain which in turn can increase your risk of gestational diabetes (bad for mama and baby), backache, high blood pressure, preeclampsia, deep vein thrombosis and even needing a caesarean birth due to a large bubba, not to mention the aesthetic downfalls which most mammas worry about like severe overstretching of the skin leading to stretch marks and loose belly skin post partum (while this is at times unavoidable, too much weight gain can make it worse).
That being said, it is important to keep our control for the sake of our health and our little bundle of joys health- but we shouldn't sway the other direction either by gaining too little weight which can lead to low birth weight, premature labour, and developmental delays. So keep a nice and healthy balance, and don't be too hard on yourself if you have gained a little too much or too little so far, Its never too late! Just irradiate some of those habits and you'll be on the right track, also speak to your OBGYN for some help and advice to help get you and keep you on the right track and to monitor your progress :)
Wishing you a happy and healthy pregnancy from the TotalPrecon team! :)
#pregnancy #healthyeating #weightgain #weightloss #prenatal #diet #health #firsttrimester #secondtrimester #thirdtrimester #pregnancyweight #mumtobe #momtobe #totalprecon #Dubai #nutrition
Do you get your five a day in on a regular basis? An fun and healthy way of doing so is by ''colour charting'' your required fruit and veg- all the different spectrums of fruit and veg colours have different ways of benefiting us plus it looks real pretty as a bonus! Today we are discussing our REDS! Some of the natural goodness that red fruit/veg carry are such as: Lycopene, ellagic acid, Quercetin, and Hesperidin which can reduce the risk of prostate cancer, as well as other cancers as the high amount of antioxidants literally soak up the damaging free radicals. Reds can also reduce your risk of stroke, heart disease, lower blood pressure, strengthen bones and joints, and even reduce macular degeneration (leading cause of blindness in people over 60).
Here is a list of fun reds to enjoy:
Red bell peppers
Red chilli peppers
You can even mix and match and make yourselves a fun red smoothie or juice and I guarantee you it will taste a lot better than a can of soda ;)
#red #fruit #veg #fruitandveg #5aday #juice #smoothie #health #cancer #bloodpressure #heartdisease #wellness #totalprecon
So you recently got those wonderful two lines you may have been waiting to see on your pregnancy test- congratulations! You're about to be a mommy! Maybe again; or maybe for the first time but either way your body is about to go through A LOT of changes- the dreaded sickly first trimester, the fatigue, your body changing and stretching in ways you never anticipated; all in preparation for your little bundle of joy- youre becoming his/her little home for the next 9 months- what a sweet and beautiful, and unfortunately, sometimes uncomfortable thing that is. It's easy to feel like putting your feet up for the next 9 months as your body begins to demand things from you that you feel you simply can not give! But it is crucial now more than ever to keep active both for your health as well as your little bubba to be. Some of the many benefits of exercising during pregnancy include:
1. Gives you more energy- ( hormones and endorphins coursing through your veins can give you that extra boost to go grab that lunch with the husband instead of sleeping through the afternoon- again.
2. Reduces back pain - (keeping active with pelvic tilts, core exercises and prenatal yoga can help keep the lumbar strong and less likely to cause you issues as your baby gets heavier and puts stress on your back)
3. Lowers your risk of gestational diabetes - (exercise can delay or prevent the development of type 2 diabetes while pregnant by up to 27%)
4. Can make labor & delivery easier- (a strong core and good stamina can help you push harder and be able to push for longer- basically)
5. Can help with the mood swings- (we all know what those hormones can do- laughing one minute- crying over a kids cartoon the next (or something of that nature)- exercise can help boost the feel good hormones that are very needed during this time.)
6. Can help with leg swelling- (Exercise improves your blood flow which in turn can help limit swelling and oedema in the legs caused by water retention and pressure on the veins from the growing uterus. )
7. Controls weight gain- (keeping active burns the unwanted calories (although extra calorie consumption is needed while pregnant so don't go too crazy with the cardio machines- just enough to maintain that healthy balance.)
8. Better sleep- (its proven that pregnant women who work out fall asleep faster and have better quality sleep- insomnia is common during pregnancy and can actually lead to prenatal depression if severe enough so this one is an important one.)
9. Your body will bounce back easier post-delivery- (used and trained muscles are much easier to recruit again vs. untrained and unused muscles with less of an occurrence of diastasis recti you can be back to the old you in no time if not even better!)
Beneficial exercises while pregnant are such as prenatal yoga and pilates, swimming, weight training, core training and walking. Always listen to your body and while exercising is extremely beneficial there will be some days that you simply need to rest; listen to that and relax if need be. Be cautious of laying flat on your back in a supine position as that can put pressure on the vena cava which supplies you and your baby with blood flow. If you are high-risk you should be cautious of exercising until your get a green light from your OBGYN - some high risk complications such as bleeding, spotting, low placenta, recurrent miscarriage, weak cervix exercise could actually be harmful during pregnancy.
wishing you all a happy and healthy pregnancy- this is a beautiful time in your life - Enjoy! :)
#pregnancy #exercise #prenatal #prenatalexercise #prenandpostnatal #prenatalyoga #mothers #mumtobe #mumsanddads #parenting #labor #delivery #firsttrimester #secondtrimester #thirdtrimester #personaltraining #Dubai #totalprecon
Fasting. You may be thinking ''how can not eating be good for me when I need it to survive?'' the truth is- yes we need food to survive but we don't actually need that much of it all the time- studies have actually shown that the less you eat; the longer you live. Occasional fasting like internment fasting or fasting during Ramadan for example can actually benefit you plenty. Here are some of the ways how:
1. Insulin sensitivity:
After fasting, our bodies actually prove to be more sensitive to glucose- meaning our insulin will be more effective, which in turn can have a positive outcome on our blood sugar levels; basically this is what we always need for our body to function correctly and keep diseases like diabetes at bay or even help control some of these conditions. *Consult your doctor before trying anything however*
2. Increases metabolism:
Internment fasting can have a positive effect on your body's ability to metabolize fat, and studies show that it can lower the amount of lipids in your body. Giving your body extended time between meals encourages it to use your fat stores for energy.
3. Brain health:
Although it may seem like the opposite due to the groggy feeling you may experience whilst fasting; fasting can actually improve brain function. According to the study by Mark Mattson (chief of laboratory of Neuroscience at National institute of aging) fasting can actually stimulate the production of new nerve cells from stem cells in the hippocampus, furthermore he explains how 'intermittent fasting enhances the ability of nerve cells to repair DNA. All this research points to the obvious; a sharper brain with better memory, focus and the ability to better ward off neurodegenerative diseases.
4. Improved eating patterns:
As I mentioned in my last post, disorders such as Binge Eating Disorder can wreak havoc on balanced eating patterns. Even for individuals not suffering from BED; fasting can help promote better eating patterns which in turn can lead to controlled calorie intake and healthier weight loss and weight control.
As this glorious month of Ramadan is upon us I wish you all a RAMADAN MUBARAK and happy fasting! Buy as always; do your research and consult your doctor before embarking on any new nutritional programme be it religious or non-religious :)
#fasting #Ramadan #ramadankareem #ramadanmubarak #intermittentfasting #health #LinasDailyDose #ramadanedition
This eating disorder can frequently be overlooked and at times can be mistaken for over-indulgence. But it is a lot more serious than that and can be an incredibly distressing disorder to suffer from or watch someone you love suffer with. BED is characterised by compulsive eating in which people consume huge amounts of food while feeling out of control and powerless to stop. key features include:
BED sufferers also struggle with guilt & depression which can lead to weight gain & obesity which would only then reinforce compulsive eating. The worse the person feels about their appearance, the more they use food to cope. Hence is the vicious binge eating disorder cycle.
In time, BED can lead to obesity, obesity can then cause:
* Type II diabetes
* High cholesterol
* High blood pressure
* Gallbladder disease
* Heart disease
* Some types of cancer
* Gastrointestinal problems
* Joint and Muscular pain
* Sleep apnoea
Some of the ways used to tackle a disorder like Binge eating include:
Eating 3 meals a day
Eliminating overly strict dieting patterns
Exercise to help mood and control weight
Support from family and friends
Seeking help from a therapist
Introducing cognitive behavioural therapy to change patterns.
If you suspect you may be suffering from BED get in touch with a medical health professional as soon as possible as prevention/management is always better than cure!
#LinasDailyDose #bingeeating #bingeeatingdisorder #eatingdisorder #obesity #diabetes #bed #disorders #weightgain #weightloss #weightmanagement #exercise #healthy
Yay! The time has finally come that you get to hold your little bundle of joy after nine long months. You may now be getting back in to the swing of things like having your body back to yourself and no longer sharing it with your little cutie- but it also will look a lot different that it used to- don't let this totally beautiful, natural process get you down. You can bounce back in no time; just be patient, consistent, and remember not to be too hard on yourself. It took 9 months to grow your baby, and so it would only make sense that it might take that long to tighten up again. Today we are addressing the midsection/core/tummy area. What is important to know is that this area has been through a lot of changes during your pregnancy. For example; the Rectus Abdominis separates along the linea alba (middle line between the abs) during pregnancy in order to make space for the be baby to grow- this process is called Diastasis and this can leave the muscles lax and overstretched post partum which may contribute to the look of a 'pouch' in the lower abdominal region. A lot of moms will dive straight into the crunches, but did you know that they are mostly ineffective? No matter how many you tire yourself out by doing- they wont lead to a flatter tummy as they only work the outer abdominal muscles, the key is to work the transverse abdominals (the deepest ones) by working from the 'inside out' - once you have received the green light from you doctor to start exercising again why not give some of these exercises a go:
If you feel unsure on how to perform any of those exercises or if you feel you need some help getting into a exercise programme- get in touch to book in with one of our personal trainers on +971507284774 or email us on email@example.com
#LinasDailyDose #LinasDailyDoseExercisePrescription #pregnancy #postpregnancy #postpartum #postpregnancy #thirdtrimester #diastasis #abdominals #core #coreexercise #corestrength #mums #moms #newmums #newmoms #totalprecon #postnatal
Are you aware of the importance of wearing a sports bra during activity? Wearing a sports bra is crucial to avoid damage to breast tissue whilst exercising. A conventional everyday bra does not cater to the physical needs that your body requires during movement or even the amount of sweat that exercise creates, the fabric is not very flexible nor is it very breathable- furthermore wearing an incorrect bra can actually cause your breasts to sag- and studies have shown that up to 25% of women actually cut their workout short simply due to breast discomfort caused by not wearing an appropriate sports bra!* It is also important to find the right sports bra just for you. If you have larger breasts; opt for a thicker strap for better support- if you're on the smaller side- opt for a snug yet comfortable fit- that being said no sports bra should ever feel too tight to the point where its hard to breathe- they should feel supportive but comfortable :)
#linasdailydose #linasdailydoseexerciseedition #womenshealth #sportsbra #womensfitness #breasthealth #awareness #sports #fitness #movement
Blood Pressure is the force that is exerted on the walls of blood vessels when transmitted from the heart. Our blood can not actually move without pressure; that being said- too high blood pressure or too low blood pressure can be life threatening if long-term and left untreated. "Hypertension"(High blood pressure) can be caused by stress, medication, kidney disease, narrowing/hardening of arteries,smoking, alcohol, diet & hereditary factors. Effects associated with Hypertension include: angina (chest pain), heart attack, strokes and kidney problems. "Hypotension" (low blood pressure) on the other hand is caused by under active adrenal glands, hereditary factors and shock can also cause short term hypotension. Effects include: Dizziness, fainting, blurred vision, feeling sick & palpitations. Treatment of hypertension is crucial it is not a condition to be ignored. Treatments vary from ACE inhibitors, blockers, diuretics, as well as low salt diet, weight control & exercise. Hypotension treatments include certain medications and at times increasing salt in diet and staying hydrated. Get in touch with your nearest pharmacy or physician to get a quick and easy BP check done. #LinasDailyDose #LinasDailyDoseExercisePrescription #bloodpressure #highbloodpressure #hypertension #stress #sodium #hypotension #dizzy #fainting #heartattack #prevention #weightloss #exercise #health #dubaihealth #healthindubai
Did you know that some affected areas that suffer due to poor biomechanics include the back, hip & knees? It is not uncommon to suffer pain in those areas first when your mechanics are even slightly out of sync. Back pain can present itself & be accompanied with instability in the lower back. Poor biomechanics and lumbar weakness can then lead to conditions like Sciatica, facet joint issues and disc herniation. Unfortunately, once one area is out of key, it is likely to affect other areas in time. There is a link between weakness in the lower back and hip pain, and in the case of women there is an increased incidence between patellar knee pain and higher risk of ACL injuries (due to the Q-angle *wider hips in women*) Some hip biomechanic dysfunctions include: abnormal joint movement due to muscular imbalances, this results in uneven loading of the hip joint when in motion. This can lead to bursitis of the hip, hip impingement, ITB ittiation (Iliotubial Band Syndrome) and so on. This can then go on to affect the knees due to compensation and unnatural movement- increasing the risk of injury and damage to cartilage. Get the pattern? Everything in our body is intertwined, make sure everything is well oiled and working to prevent this course of events from happening. Book in with one of our highly experienced physiotherapists for a head to toe biomechanics check today. #biomechanics #LinasDailyDose #LinasDailyDoseBiomechanicsEdition #health #hips #spine#knees #mechanics #gait #physiotherapy #dubaiphysiotherapy #personaltraining
We are very exited to announce our new home is now based in the heart of Media city at the Grand Midwest hotel! Our facility boasts a fully equipped gymnasium where you can be coached by our in house bio-mechanics trainer and fitness & weight loss specialist. You will also have access to an outdoor infinity swimming pool, Jacuzzi, changing rooms with showers, lockers, sauna & steam room as well as full spa facilities.
We could swap supermarket brands, cut back on dinner outings, pay ridiculous amounts to insure our car or whatever it may be. But why do we find it so hard to invest in our health? Somehow switching from Andrex to fine is okay but switching from coca cola to water isn't? Why is that? Choosing the elevator every morning is easier than the stairs but is it more economic? No. Some may think that's too deep a thought process but if you really put your mind to it, the equation is really quite simple. Save your health, save your wealth. Its as easy as that- eat well- the less the sugar the less the chance of type 2 diabetes. The less the fat the less the cholesterol & risk of heart attack. I could go on for days as the list continues but you get the pattern. Choose your health, it can mean less medical bills, less prescription costs, less days off work due to illness etc. So take the stairs, join the gym, invest in a training programme, eat better & educate yourself & your loved ones. Life is as short as it is beautiful, so lets try to make it last as long as we can.
#healthcare #health #totalhealth #totalprecon #LinasDailyDose #elderly #medical #life #livelong #relationships
THE DEADLIFT. The deadlift is perhaps my favorite weight exercise. Deadlifts are a whole body exercise- literally everything is working, this makes it highly effective at fat burning due to the high calories burned/energy required to execute the movement. Deadlifts are also one of the 3 main power-lifting exercises, the other two being the squat & bench press. Instructions: With a loaded barbell, brace your core and with a neutral spine (don't curve lower back) lift the barbell off the floor till about knee level. Thrust hips forward to end concentric phase. Then to execute eccentric phase (lowering)- keep core braced and lower barbell back to the ground. There are different variations of the deadlift used to work different areas, for example 'Romanian' or 'stiff-legged' deadlifts require less flexion of the knees, putting more focus on the hamstrings & posterior chain. Muscles involved: (almost everything)- the deadlift uses a large number of individual muscles including stabilizers but on a general basis: Erector spinae (lower back), Quadriceps, abdominal muscles, upper back, adductors, glutes & hamstrings.
#Erectorspinae #lowerback #Quadriceps #abdominalmuscles #upperback
#adductors #glutes&hamstrings #deadlift #Flexion #posteriorchain #romanian #stifflegged #squat #benchpress #power #lifting #movement #carlories #energy #LinasDailyDose #LinasDailyDoseBioMechanicsEdition #LinasDailyDoseExercisePrescriptionEdition
We live in a generation where our kids are glued to some sort of electronic device at any chance they get. Movement for some has turned into a chore. Lets face it, they're not as active as the older generation used to be; when entertainment included running around with friends, playing ball etc instead of making an imprint on the sofa with the ipad in hand. Exercise & activity in children is ESSENTIAL. For the sake of your child's health & future - Please let us not forget this! Below is a list of just some of the positives your child can benefit from by staying active:
* Increased bone density & muscle mass
* Development of interpersonal skills (team sports)
* Improved sleep
* Improved school & academic development
* Increased self esteem & promotion of healthy body image
* Boosts immunity & improves overall health
So get your little ones active, get in touch with their school/nearest sports provider - find out what team sports are available or even one to one coaching sessions such as tennis! Discuss with your child what their activity interests are, what excites them/intimidates them and get them to try different things, they may even find a long lasting passion for one of them.
#Kids #sports #growth #health #bones #muscle #musclemass #development #motorsensory #function #activity #sleep #immunityboast #skills #teamsports #focus #discipline #socialdevelopment #academicdevelopment #mind #healthybodyimage #selfesteem #LinasDailyDose #LinasDailyDoseExercisePrescriptionEdition
SHIN SPLINTS. Also known as Medial Tibial Stress Syndrome (MTSS) are characterized by pain along the inner part of the shinbone. Causes for this pain is repeated trauma to the tissue surrounding the tibia. Pain is due to the disruption of Sharpey's fibres that connect the medial Soleus fascia through the periosteum of the tibia where it inserts into the bone. Treatment includes: Rest, ice and gradual return to activity. (This is where running on softer surfaces majorly comes into play.) Train safe! #knowlegde #running #shins #pain #shinsplints #mtss #sharpeyfibres #periosteum #soleus #physiotherapy#treatment #runners #distancerunning #technique. #gait #footwear #surface
Hi guys! This one has had mixed reviews from many, but its all about finding what works for you but within safe reason. As a general rule of thumb, running on too hard a surface can increase the impact & shock to the body including the spine, knees as well as lower legs (ankles etc.) This includes surfaces such as asphalt, concrete & even lower shock absorbing treadmills. I would always recommend opting to run on grass, a track, dirt, sand or even a safe trail for the more adventurous who can enjoy a more scenic run. However, while running on a softer surface can be kinder to your spine & knees and is more challenging/fat burning (sand); some softer surfaces can still pose their risks- watch out for unbalanced ground when running on grass especially if your ankles are not the most stable, take care of slippery trails and dirt roads and if your Achilles' tendon is a problematic one perhaps opt out of sand runs as they can give calves & Achilles tendons a run for their money! Mix and match and always try to cross train when it comes to running, that way you are not hammering your body in the same way everyday, which can leave you open to the risk of injury, plus changing it up keeps it fun! #loverunning #cardio #weightloss #mtss #shinsplints #runningsurface #pain #achillestendon #calves #injury #accuteinjury #Cronicinjury #longdistance #spine #protection #knees #ankles #lowerback #LinasDailyDose #LinasDailyDoseBioMechanicsEdition