How to Cure Morning Sickness

Thanks to Tonya Baise from choosinghealthandwellness.com for this expert advice on how to cure morning sickness. Tonya is a licensed dietician and a friend of mine. Follow Tonya on Twitter @tonyabaise for more tips and updates.

I have gotten a lot of questions from my pregnant clients about “how to cure morning sickness.” Often, severe morning sickness makes it hard to properly fuel for a workout, and therefore, workouts suffer in the first trimester of pregnancy.

I recently emailed a former client of mine who is now a licensed dietician to ask for advice on how to cure morning sickness. Here is her response:

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

“Morning sickness” is due to an increase in a hormone called HCG. Your body is craving more vitamins and nutrients than normal and these particular vitamins are necessary and can help stop some of the sickness that you may be feeling. Vitamins B6 and B12, folic acid, iron and the need for zinc increases. Supplements of these usually stop even the worst cases of pregnancy sickness. Eating small, frequent amounts of fruit or complex carbohydrates like nuts, seeds, or whole grains can help too. With the supplements, I would recommend you get 400 mcg of folic acid, 20 mcg of vitamin B12, 50 mg of vitamin B6, 15 mg of zinc, 300 mg of calcium, 200 mg of magnesium, and 12 mg of iron.

Also, very important to pregnancy are essential fats, especially the omega-3 fat DHA, and choline. Research has shown that getting a good supply of choline during pregnancy helps restructure a baby’s developing brain for improved performance as well as improve memory for mommy. To boost your levels, eat lots of eggs and sprinkle with lecithin granules (you can get these at the health food store on Fairfield Rd) on your cereal every morning. It would also be well worth supplementing your diet with essential omega-3 and omega-6 fats GLA, EPA, and DHA as well as eating some fish, if you can stomach it.

Another little tip that might help to cure morning sickness: Zinc boosts smooth elastic skin helping you fight off any stretch marks!! Foods high in zinc are nuts, fish, peas, and egg yolk. Also, make sure you are getting a good supply of Vitamins C and E. Cravings are usually a sign of mineral deficiencies, so if a mother to be boosts levels of zinc, for example, cravings usually disappear.

I hope that advice from Tonya helps you on your quest of finding out how to cure morning sickness. I know how frustrating it can be when you are exhausted and nauseous! Keep working to cure your morning sickness by supplementing your diet, and I promise, workouts will help “cure” some of your other nasty pregnancy symptoms.

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A fit mom IS a happy mom

a fit mom is a happy mom

A fit mom is a happy mom!

Today started out like many days. Emma woke up before me and fussed her way through my struggle to get out of bed and ready for work. She had a runny nose, and wasn’t too interested in breakfast. I had to run into work for a meeting, and a college girl at the University I work for watched Emma for an hour. She was happy as can be with her sitter, but as soon as she saw me again — grumpy. Emma grumped around the house for a while before my husband got home from work. By noon, I was very ready to go for a quick lunchtime run. Thankfully my husband watched miss grumperpuss while I burned off some steam and got myself pumped up for the second half of the day.

I came back from my run refreshed, and happy to be with Emma — even if her nose is runny and she is whiney. I share that short little story from my day to remind us that a fit mom IS a happy mom! Often, I need a few minutes alone to exercise and clear my mind to rev up for the second half of the day. A huge part of the reason I workout is to maintain a stable emotional state. Working out keeps me happy … and when momma’s happy — everyone is happy.

Tonya’s Top 10 Diet Tips

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

As the obesity rate in America is on the incline and for the first time in history, our children’s expected lifespan will be less than ours, more and more people are becoming aware of the importance of our diet. The Surgeon General’s report on health states, “What we eat may affect our risk for several of the leading causes of death for Americans, notably, degenerative diseases such as atherosclerosis, heart disease, stroke, diabetes, and some types of cancer. These disorders, together, now account for more than two-thirds of all deaths in the United States.” That may sound discouraging, but know that YOU can make a difference and change that statistic for you and your family!

About a century ago, Americans ate food that was much more “clean”. There were not as many preservatives and pesticides applied to our fruit and veggie crops. We ate less processed food and much less refined flour. Now we start the day off with chemically laden coffee and sugary doughnuts for breakfast. We also eat out at fast food restaurants more than most did 30 years ago, filling our bellies with nutrient starved “food” lacking natural rich foods such as fruits and veggies, beans and lentils, and of course we find ourselves attempting to quench our thirst with our supersized sodas (the #1 culprit of our sugar obsession).

So, where do we start if we want to change the statistics? Here are my top 10 diet tips to help you find your way to optimum health this summer!

  1. Eat a tbs. per day of ground seeds (like flax) or 1 tbs. of cold pressed seed oil.
  2. Eat 2 servings of beans, lentils, quinoa, soy or “seed” vegetables a day.
  3. Eat 2-3 pieces of fresh fruit a day such as apples, pears, bananas, berries, melon, or citrus fruit.
  4. Eat 1-2 servings a day of whole grains such as basmati rice, millet, rye, oats, corn, quinoa or whole grain breads, or pasta.
  5. Eat 3-4 servings per day of dark green, leafy, and root veggies such as watercress, carrots, sweet potatoes, broccoli, spinach, green beans, peas, and peppers.
  6. Drink 6-8 glasses of filtered water, diluted juices or herbal or fruit teas a day.
  7. Eat whole, organic, raw food as often as you can.
  8. Avoid fried, burnt, or browned food, hydrogenated fat, and excess animal fat.
  9. Avoid sugar and refined or processed food with chemical additives, and minimize your intake of alcohol, coffee, and tea. Limiting yourself to one a day of any of these.
  10. Supplement a high-strength multivitamin and mineral, 1,000 mg of vitamin C, and essential omega-3 and omega-6 fats every day.

It’s easy to get overwhelmed and just want to forget it all. So, don’t be hard on yourself. Start slow … take one thing a week or month or however long you need to make it a habit and watch the changes take place! Hoping you choose health and wellness, Tonya Baise.

What Your Personal Trainer Does to Stay Fit

It would be awesome if a 20 minute per day Jillian Michael’s DVD could get us all slim and fit … but let’s be real, none of us are going to get into bikini shape if we only work out 20 minutes per day. In fact, I guarantee you that Jillian Michaels isn’t simply popping in her 20 minute DVD to stay in shape either. Getting into good shape, and maintaining a fit body takes time, committment, and a lot of hard work. So, what does your personal trainer actually do to stay in shape? Here is an exmaple of my typical week of workouts.

Day 1: Long run. In training season, this can be anywhere from 8-12 miles. This week I ran 11 miles.
Day 2: Rest and recovery. I did some swimming, took Emma on a walk, and did some ab exercises (read some of my previous blogs for ab exercise ideas).
Day 3: Speed run. 4 miles at 7.40 pace (which is fairly quick for me).
Day 4: Cross training on the elliptical (200 calories burned), stepper (200 calories burned), treadmill (200 calories burned), ab exercises.
Day 5: Sprint workout (10 sprints), plyometrics, jump training, metabolic training, free weight are exercises, and ab exercises.
Day 6: Slow few mile run, cross training on the elliptical (200 calories burned), stepper (200 calories burned), leg workout with lunges, squats, calf raises, etc.
Day 7: Free weights, cross training, sprints, ab exercises, and a little bit of jogging.

I often workout with my gym clients, and then do my own workout in the morning or evening (whenever I can squeeze it in). My workouts usually take 1-1.5 hours. And just think of it this way, an hour is only 4% of your day!

Emma is 8.5 months old now. And I can honestly say that I have not missed one single workout or used the excuse that I’m too busy as a 55+ hour a week worker and full-time mom. We make time for our priorities. And your health needs to be a top priority!

No excuses ladies!