Beyonce: How She Stays Fit & HOT In Her 3rd Trimester

Beyonce(BlackDoctor.org) — Beyonce, who’s in her third trimester, is due in February 2012.

We know…”How does she stay looking so good???”

With her naturally curvaceous body shape, Beyonce has always exercised regularly and consistently eats healthy. To avoid piling on the pounds now she is pregnant, she’s adapted an exercise regime to ensure she stays in shape, while keeping it safe for herself and her baby.

The bootylicious star has also been watching her diet to make sure she doesn’t gain too much weight, saying she has heard cautionary tales from friends who gained too much weight with their first pregnancy.

“I’ve been really conscious about my diet,” Beyonce, 30, says. “I’ve been trying my best not to lose control. So I haven’t been going crazy.”

Per the usual Bey style, as she progresses through her pregnancy, dancing remains one of Beyonce’s top exercise activities as she likes the variety and it keeps her motivated with exercise. Lower impact aerobics without the sudden turns still burns calories.

Exercising During Pregnancy

Exercise has great benefits, but during pregnancy you need to approach it with extra caution. Whether you’re a regular exerciser looking to continue your regime during pregnancy, or a former couch potato looking to get moving, follow these 13 rules to keep yourself and your baby safe.

If you exercised regularly before getting pregnant and your pregnancy is problem-free, you can most likely continue working out as before — with modifications as noted below.

1. Check with your doctor first
If you’re starting from scratch as a non-exerciser, see our pregnancy exercise guide for beginners, and talk to your healthcare provider.

2. Take in extra calories
Get the 300 to 500 additional calories a day you need during pregnancy, especially if you’re exercising. Make sure to eat well to help nourish and strengthen your body.

3. Steer clear of dangerous sports

Avoid contact sports, as well as activities that might throw you off-balance, such as horseback riding or biking. Even if you’re normally graceful, keep in mind that the increased levels of the hormone relaxin during pregnancy, which relax pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls.

4. Wear the right clothes
Wear loose-fitting, breathable clothing. Dress in layers so it’s easy to peel off a layer or two after you’ve warmed up (or if you simply feel too hot). Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair.

5. Warm up
Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased post-workout aches and pains.

6. Drink plenty of water
Drink water before, during, and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby. James M. Pivarnik, Ph.D., of Michigan State University, says that while there’s no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot and/or humid weather, you’ll need more.

7. Don’t lie flat on your back
Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will diminish blood flow to your brain and uterus, and can make you dizzy, short of breath, or nauseated. Some women are comfortable in this position well into their pregnancies, but this isn’t necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.

8. Keep moving
Standing motionless for prolonged periods — as when you’re lifting weights or doing yoga poses — can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

9. Don’t overdo it
Don’t exercise to exhaustion. A good rule of thumb: Slow down if you can’t comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something’s wrong, so stop. You should feel like you’re working your body, not punishing it.

10. Don’t get overheated
Avoid letting yourself get too hot, especially during the first trimester when your baby’s major organs are developing. Although there’s no proof of a danger to humans, some animal studies suggest that overheating can cause birth defects.

Increased blood flow and a higher metabolic rate mean you’ll feel warmer than usual when you’re pregnant, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big.

Signs of being overheated are largely individual, but pay attention if you’re sweating a lot, feel uncomfortably warm, or feel dizzy or short of breath. On hot and/or humid days, skip your workout or exercise indoors in a well-ventilated, air-conditioned room. Wear loose, non-binding clothing and drink plenty of water.

To cool off quickly, stop exercising, take off layers, and change your environment: seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.

11. Get up from the floor slowly

As your belly grows, your center of gravity shifts. That’s why it’s important to take great care when you change positions. Getting up too quickly can make you dizzy, and may cause you to lose your footing and fall.

12. Cool down
At the end of your workout, take a few minutes to walk in place and then do some pregnancy-friendly stretching. Heart rate increases during pregnancy and it may take as long as 15 minutes for your heart to return to its resting rate following a workout.

13. Make it a habit
Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than periods of inertia interrupted by spurts of activity. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider’s go-ahead.

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The Must-Have Vitamins That Women Need

various vitamins and drugs(BlackDoctor.org) — A recent study concluded that multivitamins don’t do much to help prevent cancer or heart disease in older women. But does this mean post-menopausal women should toss their multivitamins in the garbage? What about women who are menstruating and have different nutritional needs? Which vitamins do women need to be the most concerned about taking?

The Importance of Vitamins

What’s important to know is that poor nutrition increases a woman’s risk for heart disease, cancer and diabetes. While there may be some controversy over just how important multivitamins are for older women, experts agree that healthy eating is the most important thing a woman can do to meet minimum daily vitamin requirements essential for good health.

But experts also recognize some value in supplements.

“Doctors prefer to recommend good food choices,” says Heidi Skolnik, MS, a nutrition consultant and nationally recognized writer, editor, and lecturer. “When it comes to preventing certain diseases, vitamins may not be a panacea. That said, women typically diet, and so there are often gaping holes in their nutrition that supplements may be able to help with.”

Which Vitamins Do Women Really Need?

Consider adding the following nutrients to your diet:

• Calcium. A woman typically needs 1,000 to 1,500 milligrams of calcium daily, depending on her age. You can reach this daily requirement by eating or drinking dairy and soy products (preferably fat-free) or pure orange juice that’s been fortified with calcium, or by taking calcium supplements. As women age, their bone mass decreases. At this point, women need to be at the upper end of the daily calcium requirement to lower their risk of osteoporosis.

• Vitamin D. Sunlight triggers the development of vitamin D in your body, but as women get older they lose some of their ability to convert sunlight into vitamin D; without vitamin D your body can’t use calcium. Also, protecting yourself from skin cancer with sunscreen means shutting out the vitamin D you’d get from the sun. To compensate for this loss, older women might consider taking a multivitamin containing both vitamin D and calcium. To help you understand how much vitamin D you need each day, consider this: A glass of milk provides about 100 international units (IU) of vitamin D. If you’re over 50, you should be getting 400 IU. Over 70, you need 600 IU daily.

• Iron. If you’re still menstruating, you need to be sure you’re getting an adequate amount of iron in order to prevent anemia. “Food sources are a good starting point, but you may need supplements,” says Skolnik. You’ll find iron in meat, poultry, beans, eggs, and tofu. “It’s important to pair your iron-rich meals with foods that contain vitamin C, like orange juice or citrus fruits, because vitamin C helps increase iron absorption,” Skolnik says. If you are a woman past menopause you need less iron, so unless your doctor recommends an iron supplement, you should look for a multivitamin without iron.

• Folic acid. Women who are pregnant or trying to become pregnant need to get more folic acid; it has been shown that low levels of this B vitamin can lead to birth defects in the baby affecting the brain and spinal cord. In addition to supplements, folic acid can be found in orange juice, beans, and green vegetables, and in foods such as breads and flour that have been fortified with it.

• Beta-carotene. Skolnik says that antioxidants — cancer-fighting substances like beta-carotene and vitamin C — help defend your body against cell damage. “Food sources are best for beta-carotene, and they include carrots, apricots, papaya, cantaloupe, pumpkin, sweet potatoes, and mangoes.” In other words, look for the color orange when you’re in the produce aisle.

• B6 and B12. Like vitamin D, vitamin B12 is not processed as well by older women and may be one vitamin to consider taking in supplement form, perhaps through a multivitamin. Both B vitamins are very important as you grow older. “Vitamin B6 helps with red-blood cell formation and vitamin B12 helps with nerve-cell and red-blood cell development,” Skolnick says. For example, you can get a day’s supply of vitamin B12 by eating one chicken breast, one hard-boiled egg, a cup of plain low-fat yogurt or one cup of milk, plus one cup of raisin bran.”

• Omega-3 fatty acids. These acids have been shown to act like natural anti-inflammatory substances in the body. They may also be important in helping to keep your heart healthy. As a woman gets older, her levels of estrogen decline, and that puts her at greater risk for heart disease, Skolnik says. Fatty fish, like salmon and tuna, is a great source of omega-3 fats, and pure orange juice is often fortified with omega-3s. Or, she adds, “Taking fish oil capsules is an excellent way to make sure you target these important fats.”

Multivitamins: Yes or No?

As stated before, although most nutritional needs can be met through a healthy, well-balanced diet, many women, especially older women, can still benefit from a good multivitamin.

When looking for multivitamins check to see that the bottle has a USP (United States Pharmacopeia) or DSVP (Dietary Supplement Verification Program) stamp. These organizations assure that the content claims on the label are true.
If you are an older woman, ask your doctor or pharmacist to make sure you’re getting enough calcium and vitamins B12 and D from your multivitamin, and not too much iron.

In general, most experts still believe that taking multivitamins is a good idea. “Clearly when it comes to calcium and vitamin D we all need additional supplementation. We can only eat so much dairy or fortified foods in a day. For the rest, a multivitamin may help to fill in the gaps that your diet can’t,” says Skolnik.

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