I have a sweet tooth, and I love chocolate. I also love peanut butter. Put those two ingredients together in a dish for me and I am in heaven. I was pretty jazzed a few weeks ago when a wonderful client introduced me to her no bake cookie bites. These delicious treats will not only satisfy your sweet tooth, if you have one, but are healthy to boot!
She was gracious enough to indulge me with my own personal stash today (they have been consumed between myself and the boys) along with the recipe, which I will share here!
Ingredients:
- 1 Cup oats
- 1/2 cup of nut butter
- 1/2 cup of flaxseed
- 1/2 cup cacao nibs
- 1/3 cup nuts or seeds
- 1/3 cup honey or maple syrup
- 1 Tbsp chia seeds (optional)
- 1 tsp vanilla extract
Stir to combine all ingredients. Cover and chill in refrigerator for 30 minutes. Roll into small balls and store in refrigerator. If too wet or dry add more oats or nut butter as needed.
Enjoy!
If you have met me in person, you have likely heard me speak a lot about abdominal separation, or diastasis recti. Abdominal separation is caused by intra-abdominal pressure, resulting in a separation of the rectus abdominals into left & right halves. Typically, this will begin in the second trimester of pregnancy and persists into the 3rd trimester. The degree of separation can vary and is often measured in finger widths, with 1 being normal to low and 4 or more being a high risk separation. However, length and depth of the separation should also be evaluated as well as a consideration for how long the separation has been present.
Although the condition of abdominal separation is not detrimental to your health (meaning you won't die), left untreated, it can negatively impact your quality of life. The greater the separation, the more likely you are to suffer from organ prolapse (uterine, bladder and rectal prolapse being most common).
At FITMOM, we recommend that you & your care provider check for abdominal separation once in the first trimester, twice in the second and three times in the third. By doing so, you create an awareness of the condition and can rehabilitate your core correctly in the post partum period. Engaging in effective abdominal exercises during pregnancy can keep your core strong and reduce/limit the degree of separation. Avoiding crunches during pregnancy is a good start!
Am I at risk?
Anyone who is pregnant is at risk for some degree of separation. However, some other factors may increase your risk:
- Genetics
- Carrying multiples
- Previous undiagnosed or untreated separation caused by previous pregnancies
- Engaging in sports or movement where your torso torques (Tennis, ultimate Frisbee, or any activity that causes you to repeatedly cross the midsection)
- Short midsection
After you give birth we recommend that you do a self-assessment at 2 weeks post partum to get a baseline and again at 6 weeks. In many cases, the separation will close on its own, however one should not make any assumptions.
It is vital that you have your abdominals assessed again prior to starting any traditional core exercises. Engaging in inappropriate core work can cause further separation and deterioration of your core muscles, leaving your midsection unsupported and at greater risk of prolapse.
Women with a high risk separation will need physiotherapy and in some rare circumstances, surgery.
In most instances though, women with low risk separation can often see full recovery when following certain protocols. Review our handout on best practices "Core Restore Tip Sheet".
If you are concerned you have a separation and would like to close the gap, please contact me. I would be happy to help you improve your core strength, rebuild your confidence and improve your overall conditioning.
There are many benefits to staying active throughout your pregnancy. Women who exercise regularly report a reduction in back pain, have improved circulation and experience less swelling (edema). They also reduce their risk of high blood pressure and gestational diabetes. Women who are physically fit also report having shorter and easier labour.
Have you ever wondered why that is?
Well, for starters a woman who is physically fit handles the physical demands of labour better because she is stronger and has improved endurance. Active women may also experience shorter labours because the baby us in the optimal position for labour and birth. If the baby is aligned well in the mothers pelvis contractions are more effective and labour will progress more quickly.
Towards the end of your pregnancy you may be less inclined to want to exercise and prefer to come home after work to lie down and rest on the couch instead. Considering the amount of time most of us spend sitting, either at a desk or in a car, lying down for hours at night may not be the best idea.
Limiting the amount of time a pregnant woman spends in supine or semi-reclining positions can reduce the likelihood of a baby becoming posterior (OP baby's occur in between 10-20% of all pregnancies). A woman who has an OP baby tends to report higher instances of back pain, back labour, and may experience longer labours because the position of the baby does not allow for even or consistent pressure on the cervix. Most babies, even those who are persistently OP will eventually realign themselves into position during labour and birth, but the labour experience may be longer and more painful than what you were hoping for.
So as tempting as it may be to recline on your couch and relax with your feet up after a day at the office, consider adding in these positions into your daily routine instead to encourage what is known as Optimal Fetal Positioning (Sutton& Scott)
- Spend time sitting on a birth ball (stability ball)
- Watch T.V. in a hands and knees position, add in pelvic rocking (Cat/Cow) and/or swaying of hips
- When standing, lean forward resting your hands against a table or a counter
- Avoid crossing your legs, which narrows your pelvis and doesn't allow your baby to turn
- Avoid lying down with your legs up
- Sleep on your left side
- Yoga postures like the tailor sit or cobbler are restful and helpful positions
- When you do sit on a chair keep your knees lower than your pelvis and your trunk slightly forward
Whenever possible, continue with light to moderate exercise like walking, yoga and swimming. You may have an easier labour because of it!
