WORKOUT WHILE PREGNANT | A ENTRENAR EN EL EMBARAZO!!

English below ;) Thank you!!
WORKOUT VIDEOS AT THE BOTTOM | VIDEOS DE MIS WORKOUTS AL FINAL :)

Por que será que hay por ahí tantos mitos en relación al embarazo? Damos por cierto algo que oímos por ahí que dice la abuela de la tatarabuela de la tía de mi amiga y nos comemos el cuento. Pasamos por esta vida llenos de miedos! Desde el coco cuando éramos chiquitos hasta que hacer o no hacer cuando se está embarazado. Este último tema si que me ha costado trabajarlo con la gente. Podemos comenzar con el hecho de que estar embarazado no es estar enfermo, ( a no ser que pase por un embarazo de riesgo en el cual hay que tener mucho cuidado), mis queridas les cuento un secreto: No se excusen para llenarse de tortas y pastelitos y echarse a dormir! Lo sé por experiencia propia y basándome en que no tuve propiamente los mejores 4 meses iniciales, que tenemos días terribles, con nauseas, jaquecas, malestares; y días buenos que son exactamente los que tenemos que aprovechar para exprimir al máximo!!!!  

Uno de los mitos más polémicos es la práctica del ejercicio físico durante el embarazo. Esta más que comprobado que el ejercicio trae benéficos para el bebe y la madre:

• Ayuda a regular la presión arterial y circulación, tan carente durante estos nueve meses, previniendo el deterioro de las articulaciones (que tienden a aflojarse a causa de los cambios hormonales) al activar el líquido sinovial que actúa como lubricante.

• Ayuda a controlar la subida de peso innecesaria que tanto cuesta recuperar después de tener al bebe y nos hace sentir todavía más felices estimulando nuestra autoestima. Pero nada de hacer dietas, no es el momento para esto, el bebe necesita de que se alimenten bien.

• Alivia los dolores de espalda, mejora la postura, fortalece y tonifica los músculos de la espalda, los glúteos y los muslos.

• Reduce la constipación al acelerar el movimiento intestinal.

• Ayuda a dormir mejor al aliviar el estrés. 

• Prepara nuestro cuerpo para el parto. Si nuestros músculos son mas fuertes y nuestro corazón trabaja mejor, el parto de facilita.

• Puede incluso disminuir el riesgo de tener complicaciones, como la preeclampsia y la diabetes gestacional.

La clave del entrenamiento durante el embarazo está en estudiar el tipo de ejercicios y actividades o deportes que se pueden hacer y cuales deben ser excluidos. Y esta relación es proporcional al tipo de mujer. Con esto me refiero a que sí es una persona sedentaria, que no acostumbra a ejercitarse, su tipo de ejercicio prenatal debe limitarse a sus capacidades, como caminar, nadar, aeróbicos y yoga prenatal. Si la embarazada es una mujer atlética, que ya tiene su rutina de entrenamiento bien definida y estable, puede adicionar un entrenamiento mas "hardcore" durante el embarazo, como correr (hasta que el peso y la respiración lo permita), levantar pesas, pilates y entrenamiento funcional. 

Entonces que se debe evitar?: Levantar mas peso del que se acostumbra, evitar movimientos en que se ponga en riesgo la salud de la madre y del bebé, evitar caídas e deportes de alto riesgo como sky, skate, surf, entre otros. Evite los ejercicios en que tiene que acostarse en la espalda después del primer trimestre.

El ejercicio debe siempre ser suspendido si se presentan algunos de los síntomas abajo indicados:

• Mareo
• Falta de aire
• Dolor en la espalda o en la pelvis

Como consejo, recomiendo descansar entre 1 a 3 minutos entre un ejercicio y el otro. Retomar el aliento, hidratarse, ejercitarse de 3 a 5 veces por semana, y aprovechar para disfrutar de este tiempo maravilloso con su bebe, ya que es perfecto para pensar, para sentirlo, hablarle, planear su llegada e irradiar todo ese amor de Madre. Y lo mejor es la satisfacción del deber cumplido al acabar, sentirse una super MAMA!!

Así que, dejen esos mitos atrás, levanten esos traseros durmientes de ese sofá y a moverse!

Háganlo por ustedes, por el bebé y por el comienzo de esta nueva etapa en sus vidas. Créanme que les será de ayuda después para cargar, llevar, traer, hacer....y demás labores del hogar que se avecinan!

English!! ____________________________________

Why is it that so many myths out there about pregnancy? We believe in something that once we heard from the grandmother of our friend's aunt and we took it as truth without researching about it. We pass our life feeling the fear of everything! From horror characters of childhood to believe in what to do or not to do during pregnancy. This last subject,  has cost me a lot of work with people around. Let's start with the fact that being pregnant is not being sick, (unless you go through a pregnancy risk which must be very careful), my dear, let me tell you a secret: No excuse to binge on cakes and cupcakes and lie down into the coach to sleep! I know from personal experience and based on the terrible first 4 initial months that I had, that we have terrible days, with nausea, headache, malaise; and there are some good days, and these are the days we must to make the most of them !!!! 

One of the most controversial myths is training during pregnancy. Has been proven that exercise brings benefits for the baby and the mother, such as: 

Training time: Week 18 of pregnancy

Yes I'm pregnant!! I'm 18 weeks so far ( 4 1/2 months) and I keep training regularly. I have decided to share with you some of my training routines week by week. I still can run, so I'm taking advantage of that. Stay tuned to see my pregnancy journey: food, tips, exercises, a glimpse of my daily life! 

Habla hispana ____________________

Sí estoy embarazada !! Tengo 18 semanas (4 1/2 meses) y sigo entrenando regularmente. He decidido compartir con ustedes algunas de mis rutinas de entrenamiento semana por semana. Todavía puedo correr, así que me estoy aprovechando de eso por ahora. Manténganse en sintonía para ver el viaje de mi embarazo: alimentación, consejos, entrenamiento, estilo de vida, en fin un poco de mi vida diaria!

Today 02.10.2014 

Is it just me or this baby loves to #run? Hahaha I love you my baby boy, you are always ready. Thank you for not claiming on mommy when she works out. I think he kinda likes it 😜 

Training of the day: 

3 sets of 15 reps on each exercise ( push-ups, bench triceps dips, open squats, squats, alternating lunges, walking plank, single leg back raises and butt toners) For cardio 6,69km run and last but not least, yoga stretching exercises.

Now it's time for our recovery / developing / beauty sleep !! 

______________________________

Español: 

¿Soy yo o este bebé le encanta correr??Jajaja Te amo mi bebe, estas siempre listo. Gracias por no reclamarme por el entrenamiento. Yo creo que a el le gusta 😜 

Entrenamiento del día:

3 sets de 15 repeticiones en cada ejercicio ( lflexiones de brazos, tríceps dips, sentadillas abiertas, sentadillas, lunges alternados, 

Plank caminando, levantamientos de pierna para glúteos y elevaciones para tonificar la cola) De cardio corrimos 6,69 km  y por último pero no menos importante, estiramientos de yoga!

Ahora estamos listos para dormir, recuperar y descansar !

EAT MORE OATS | COME MAIS AVEIA | COME MAS AVENA

Although oats were familiar to me, used to relate them to baby food or for seniors. It never went through my mind eating oats in the morning. The truth is that oatmeal is not the most popular food for breakfast, and most of people do not know what they're missing, it is beyond versatile and also its commercial value is low, easy affordable for everyone.

Oatmeal is a powerful source of energy. It remains intact after the washing and roasting process, preserving their essential fiber and nutrients. It is also delicious served with fruit, honey, almond milk (or the milk of your choice), and as flour can replace wheat flour for baking.

WHY WE SHOULD EAT OATS DAILY?

• Low cholesterol : a cup of cooked oatmeal is the perfect way to start the day, is almost mandatory for people with heart and diabetic diseases. Contains a specific type of fiber known as beta -glucan , which levels the cholesterol. A daily serving of oatmeal lowers cholesterol from 8 to 23 %. Consuming foods rich in fiber such as oats, helps prevent heart disease.
• A study at Tufts University and published in The Journal of Nutrition confirms that oats contain antioxidants called Avenanthramides , which are only found in oats. These help to prevent free radicals from damaging LDL cholesterol , reducing the risk of cardiovascular disease.
• Oats contains manganese , selenium, phosphorus, fiber, magnesium, and zinc. Oats are also rich in carotenoids, tocols (vitamin E) and flavonoids.
• Oats have a higher fiber content. Fiber is necessary to keep your bowels on track. Oats are rich in soluble and insoluble fiber. Insoluble fiber does not dissolve in water. Is spongy and absorbs many times its own weight in liquid. This speeds up the passage through the gut, relieving constipation.
• Although oats do not contain gluten, sometimes may have traces because sometimes is grown in the same fields as wheat and barley, these crops can contaminate oats with gluten. Therefore, those who suffer from gluten intolerance should buy " gluten free", there are many brands with this specification in the package.
• Oatmeal makes you feel satisfied for longer, which helps control appetite and lose weight.
• It has been shown in scientific studies that oats regulates metabolism and improves performance when taken 45 minutes to 1 hour before practicing any exercise in moderate intensity.

Now,do you realize as we have underestimated oatmeal? It's time to bring it back to our food. 

Embora conhecesse a aveia, associava-a sempre com comida para bebé ou para idosos, nem me lembrava que existia. Não me passava pela mente comer aveia logo pela manhã. A verdade é que a aveia não é o alimento mais popular, mas acreditem, não sabem o que estão a perder, versatil na hora de cozinhar, além de ser acessível a qualquer bolso. 

A aveia é uma poderosa fonte de energia, permanece intacta após a lavagem e processo de torrefação. Assim, preservando a sua fibra e nutrientes essenciais. Torna-se deliciosa, quando acompanhada com frutas, mel, leite de amêndoa (ou qualquer outro da sua preferência).

Moida pode substituir a farinha tradicional, permintindo fazer bolos, queques, entre outros, igualando as farinhas refinadas, que tanto mal fazem à nossa saúde.

POR QUÊ COMER AVEIA DIARIAMENTE ?

BENEFICIOS DA GRANADILLA | BENEFICIOS DE LA GRANADILLA

A Granadilha é uma das minhas frutas favoritas ! Além de ser deliciosa, encontra-se altamente recomendada na prevenção de problemas de saúde pelo grande número de vitaminas, antioxidantes e minerais. Pertence à família de Maracujá, sendo esta mais doce e suave ao paladar.

Na Colômbia, esta fruta é um super alimento para os mais pequeninos porque não irrita o estômago e tem um efeito hidratante pela quantidade de agua que contem. Funciona como um calmante natural , controlando a acidez e além de que ajuda na cicatrização das úlceras .

É uma pena que na Europa seja tão escassa e que o seu preço seja tão elevado por ser uma fruta exótica. Espero que com este "post" se atrevam a cair no maravilhoso mundo da granadilla e se atrevam a experimenta-la.

Benefícios de Granadilla :

• A Granadilha proporciona vitaminas A, B2, B3 , B6, B9 , C, E e K. No que diz respeito aos minerais , fornece cálcio, cobre, ferro, magnésio, fósforo, potássio, selênio , sódio e zinco .

LEITE: PREJUDICIAL PARA A SAÚDE | LA LECHE ES PERJUDICIAL PARA LA SALUD

DRINKING MILK IS UNHEALTHY?

LEITE: PREJUDICIAL PARA A SAÚDE

LA LECHE ES PERJUDICIAL PARA LA SALUD

Never been a fan of milk, my dairy diet was really poor and because of that I always thought I had lack of calcium in the bones as many people believe and stands for, because this is the image that society has imposed us, the television influence, the industry and its marketing. Milk was not my biggest concern, but if we talk about derivatives, There you got my weakness: cheese and yogurt. I used to have for breakfast yogurt ( the kind of yogurt they sell to you as being good for your metabolism) and yet always ended up with a swollen belly and belly sick. Initially, I did not know the cause of this was related to yogurt and milk, from all the unhealthy foods I used to eat, yogurt and milk was supposed to be healthy! But no!
When I changed my diet, when I started researching about milk, I decided I had to put them aside my diet and guess what? NEVER EVER AGAIN FEELING SICK! I want to share this information with you because unfortunately there is a lot of ignorance about what we eat. We have to take advantage of the information around the net, read and seek a better way of living, as I did. Less talk and more action! See below some of the reasons why you should not drink milk, (these studies are certified by experts!!).

1 ) No other animal drinks milk after weaning and even less of another kind: Cow's milk is for calves, as breast milk is for newborns. Children are the most affected by the excessive consumption of dairy products, are the most susceptible to respiratory allergies and dermatitis. This happens because milk has a mucogenic character, promoting the secretion of mucus, which facilitates the spread of germs. It also interferes on type I diabetes because of their high glycemic index. 2 ) Contrary to popular belief, milk consumption, rather than avoid, can cause osteoporosis, it can lead to a magnesium deficiency, and acidify the blood, causing the body to eliminate calcium from the bones, increasing loss thereof. How ? As in all animals, milk acidifies the PH of the body which in turn triggers a biological correction. Calcium is an excellent acid neutralizer and the biggest " organ " storage of calcium in the body are the bones. So, the same calcium our bones need to become strong is used to neutralize the effect of acidification of milk. Since calcium is extracted from the bones and excreted in the urine, the result is a surprising lack of calcium. 3 ) The milk neutralizes intestinal acids, important for the absorption of vitamins and minerals, besides favoring the fermentation of pathogens; 4 ) Milk cows are constantly pregnant, leading to large quantities of estrogen and progesterone, which can cause, for example, early puberty. 5 ) It was found that there is a close relationship between the consumption of dairy products (milk , butter, cheese , etc. . ) And several types of cancer , diabetes , osteoporosis , coronary heart disease and other problems associated with allergies and serious intolerances. Such as breast cancer and prostate cancer. This intimate relationship is explained by a greater amount in the body of a substance called insulin - I (IGF - I), which is in cow's milk. This substance can also be found in large quantities in the blood of normal individuals consuming milk.

But this is not the end of the world! Fortunately, there are many products available on the market that replace dairy with a highest percentage of calcium.. My favorite is unsweetened almond milk, not only because it is an alkaline food, but also because it is delicious and has a similar flavor to milk. I even cook with it! If almond milk is difficult to find, you can also try rice milk, soy or spelta. I suggest only use organic soy milk to ensure it is not made with genetically modified soybeans. There is also some controversy about the fermented soy products, so it should be consumed in moderation. 
Other calcium-rich foods are brussel sprouts, broccoli, sesame seeds, pumpkin, carrot, cauliflower, cabbage, beans, chickpeas, lentils, figs, oranges and raisins.

___________________________________________PORTUGUÊS__________

Nunca fui fã de leite, mas sempre achei que tinha défice de cálcio nos ossos pela falta de consumo da mesma. Tal como muitos   (a maioria) acredita e defende, porque é esta a imagem que nos têm imposto na cabeça, a televisão, a industria e o seu marketing.

Leite,  não era o meu maior interesse, mas se falamos de derivados,  ai sim encontraram minha fraqueza, queijo e iogurte. No passado o meu café da manhã era composto por  um iogurte (daqueles que vende a marca com a mensagem de redução de barriga inchada e ajudar o metabolismo) e mesmo assim sempre ficava com a barriga inchada, dor de estômago e mal-estar. Inicialmente, eu não sabia que o que provocava tal mal estar era o iogurte e o  leite, porque de todos os alimentos não saudáveis que ingeria, este alimento era supostamente saudável! Mas não! quando eu mudei a minha alimentação , quando eu comecei a pesquisar este e outros alimentos, eu decidi que o tinha de colocar de lado da minha alimentação e adivinhem? REMÉDIO SANTO !

Quero compartilhar esta informação com vocês, porque infelizmente há muita ignorância sobre a comida que comemos, para de uma vez por todas tirar proveito desta revolução da informação para estudar, ler e procurar uma maneira melhor de viver. Mas menos conversa e mais ação!!. Deixo algumas das razões pelas quais  não se deveria beber leite, bem como alguns estudos comprovados para os que são mais cépticos..