Category Archives: healthy food

Ways to Stay Healthy During Pregnancy

Having a baby is an exciting time, but pregnancy can take a toll on a woman’s body. You may find yourself experiencing an array of symptoms that you’d never even heard of before. While you may mostly be able to go about your daily routine as usual, here are a few things you want to make sure you’re doing in order to keep yourself on track during this pregnancy. 

Photo by from Pexels

Eat Healthy

Eating healthy may be just about the last thing you want to do right now, but it is still important to make sure your baby is getting the proper nutrition. While it’s fine to indulge in a treat every now and then, you also need to eat plenty of fruits, vegetables and protein. Many women find this difficult when suffering with first trimester nausea, but it typically gets easier around the twelve-week mark. 

Prepare in Advance 

You probably already have a mile long to-do list to get ready for baby, but getting a lot of that done early can allow you time to relax in the weeks before your little one arrives. Find a pregnancy care center Tampa FL that you are comfortable delivering at, sign up for birthing classes, decide who is going to be in the delivery room with you and begin buying all of the essentials that you will need for when your baby comes home with you. 

Exercise Regularly

You may find that you are more exhausted than ever right now, which can make exercising about the last thing you want to do. However, getting just thirty minutes of light cardio in each day may actually help you get some of your energy back. Before you start working out though, talk to your doctor about what type of exercise is best for you at this time. 

Even though you have a million things on your mind right now, try to take time each day to focus on yourself. Remember to enjoy this journey because your little one will be here before you know it!

Shed and Tone (C-lium Recipe)

Post Workout Recovery Smoothie; Weight Management; and Anti-Diabetes

Nutritionist Ms. Nadine Tengco demonstrated to us (Crossfit challenge participants) how to make a smoothie. Unfortunately, I wasn’t able to take pictures.


1 cup papaya cubed
1 large banana
1 tablespoon Psyllium fiber
1 tablespoon no-sugar crunchy peanut butter
2 cup low-fat or almond milk
1/8 tsp cinnamon
1 tablespoon cilantro
1 tablespoon mint leaves
10 grams coco sugar or 2 sachets Stevia (optional only: if banana or papaya is not sweet)
Ice cubes

Blend all ingredients together

Serves 2

**This smoothie should be taken within 1 hour after workout to aid in muscle repair, recovery and refuelling. It contains potassium, calcium, iron, potent antioxidants (phenolic and flavonoid compounds) and the anti-inflammatory enzyme papain, all designed to assist the body in healing, repairing and building lean muscle and increasing metabolism.

POST – WORKOUT Goals within 1 hour
Repair & Rebuild
Refuel & Replenish

The Best Foods for Pregnant Women

Becoming pregnant is always a joy for most women especially those who are expecting it. If you are currently pregnant, you would like to make sure that you are getting the best type of food available not only for you but for your baby as well.

pregnant women holding cherries

Even if you are already placing all the things that you may need from vitamins, minerals and other things that you need for your nutrition, you have to remember that there are some food products that will allow you to pack in all those that you need in a few bites. Of course, the priority is to make sure that you are healthy and your child is healthy too.

Here are the best foods for pregnancy that you just should not miss:

  • Yogurt

Yogurt is a good source of calcium which you will need in order to keep you strong and you would need for your baby as well because calcium is needed for your baby’s growing bones. It will be best to pick out plain yogurt that you can mix in with your drinks or even some of your food. This way, the yogurt will not taste bland.

  • Avocados

There are different things that avocados may have such as Vitamins C and B6, potassium and even folate. Now that you know that it can give a lot of great things give enough reason for you to add avocados to your meals. Remember that you may use it as a spread instead of mayonnaise and it can still make your sandwich or salad as creamy as you want it to be.

  • Nuts

Do you think that you need something to snack on? You can stop on snacking on junk food and other types of food that will only make you gain unwanted fat. Rather, you can snack on nuts that will allow you to feel full and at the same time will supply you with important minerals that you will need for yourself and your baby.

With all of these tips in mind, you know that you will be adding the above mentioned food products to your diet.

Image courtesy of phaendin at