A healthy pregnancy diet will promote your child’s growth and development. During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. Sound familiar? I thought so. However, there are a few MVP’s when it comes to nutrients that deserve a shout-out. Let’s dive in to look at which nutrients you need most and where to find them!

FOLATE & FOLIC ACID: Prevent Birth Defects

Folate is a B vitamin that helps prevent neural tube defects and serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth.

How much you need: 400 to 1,000 micrograms a day of folate or folic acid before conception and throughout pregnancy.

Good Sources: 

• Cereal. ¾ cup (15g to 60g) ready-to-eat cereal contains 100 to 700 mcg – choose an option that’s 50 to 100% fortified
• Spinach. ½ C (95g) boiled spinach contains 131 mcg
• Beans. ½ C (89g) contains 90mcg
• Asparagus. 4 spears contains 89mcg
• Oranges. 1 small orange contains 29mcg
• Peanuts. 1oz dry-roasted contains 27mcg
• Prenatal vitamins. These can ensure you’re getting enough of these essential nutrients. Just make sure it’s a vitamin supplement containing folic acid!

CALCIUM: Strengthen Bones

You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300 milligrams a day

Good Sources:

• Cereal. 1C (20g to 60g) calcium-fortified ready-to-eat cereal contains 100 to 1,000mg of calcium
• Juice. 1C Orange Juice contains 349mg
• Milk. 1C skim milk contains 299mg
• Yogurt. 6oz. Low-fat fruit yogurt contains 258mg
• Cheese. 1oz part-skim mozzarella cheese contains 222mg
• Salmon. 3oz contains 181mg
• Spinach. ½ C contains 123mg

VITAMIN D: Promote Bone Strength

Vitamin D also helps build your baby’s bones and teeth.

How much you need: 600 international units (IU) a day

Good Sources:

• Milk. 1C skim milk with added vitamin D contains 115 IU
• Fish. 3oz cooked sockeye salmon contains 570 IU
• Juice. 8oz calcium and vitamin D-fortified Orange Juice contains 100 IU
• Eggs. 1 large hard-boiled egg contains 44IU

PROTEIN: Promote Growth

Protein is one of the crucial macro-nutrients for your baby’s growth throughout pregnancy.

How much you need: 71 grams a day

Good Sources:

• Cottage Cheese. 1C low-fat contains 28g
• Fish. 3oz canned pink salmon contains 17g
• Poultry. 3oz boneless, skinless, grilled chicken breast contains 26g
• Lentils. ½ C contains 9g
• Milk. 1C Skim contains 8g
• Peanut Butter. 2T contains 7g
• Eggs. 1 large hard-boiled egg contains 6g

IRON: Prevent Iron Deficiency Anemia

Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby. It will also help with fatigue.

How much you need: 27 milligrams a day

Good Sources:

• Cereal. ½ C quick oats fortified with iron contains 20mg
• Meat. 3oz roasted lean beef tenderloin contains 3mg
• Spinach. ½ C contains 3mg
• Beans. ½ C contains 2mg
• Poultry. 3oz roasted dark turkey contains 1mg
• Prenatal vitamins typically contain iron. In some cases, your health care provider might recommend a separate iron supplement.

The more you know:

The iron from animal products (like lean meat!) is most easily absorbed. To enhance the absorption of iron from plant-based sources and supplements, pair them with a food or drink high in vitamin C — such as OJ, tomato juice or strawberries. 

Supplements: Talk To Your Doctor

Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition.

Additional Resources – Pregnant & Fit:

Pregnant & Fit: Listen to Your Body

Pregnant & Fit: Best Exercises for Every Trimester

If ANYONE knows how difficult it is to constantly eat a clean diet, it is me! As you may know, I have the pleasure of instructing the most motivated people in the world and sometimes my nutritional motivation suffers. So, I am going to let you in on a little secret. I have the sweetest sweet tooth you could possibly imagine. Every time I see a chocolate chip cookie my will power kicks in to over drive!

I tell you that to tell you this, you are not alone. Ultimately, Everyone has urges and everyone gives into those urges. Overall, it is the kind of habits you practice 98% of the time that truly matter. So here is a list of 5 nutritional rules to live by that will help you practice healthy habits the critical 98% of the time.

1. The Half Plate Rule – 1/2 your plate consists of veggies and fruits and the other half is split between 1/4 healthy carbs and 1/4 lean protein.

2. 5 ingredients or less – Check your nutrition labels for ingredients. If your food has 5 ingredients or less you are definitely good to go!

3. Calories to Fat Calories Deficit – Look at not only the calories but more importantly calories from fat on the nutritional information label. If you can consistently eat foods that have a difference of 100 between the two numbers those food choices are very healthy.

4. 6 inch plates – Most of us were brought up to clean our plate. If you have a giant 10″ plate you are more likely to demolish every bit of food on it. But if you clean a 6″ inch plate you are still satisfying that habit while taking in half of the amount of calories.

5. Forks down rule – Put your fork down between every bite, chew the food completely, swallow, and then take another bite. Eating slower will allow your nervous system to tell your brain when truly have had enough to eat. If you eat too fast your nervous system lags behind!

I’m always on Facebook, doing cool stuff and posting tricks and tips like these! So follow along!

The Spotlight Is On Angie

Angie Parkhouse is a member at Burn Boot Camp Mallard Creek. She was diagnosed with breast cancer three years ago.

Angie’s family never had any breast cancer in their family, but her husband still urged her to get checked. Finally after five months, Angie’s husband made her the appointment.

She kept going in for mammograms until she had two needle biopsies in areas of concern. Her results came back irregular, but didn’t show any signs of cancer. The doctors still scheduled her for a lumpectomy.

Before her lumpectomy, Angie went in for another mammogram in order to make the area of operation. She was ordered to have another biopsy on the other side of her breast. Immediately, she knew she would need a mastectomy.

After the second biopsy, she got the call where the doctors told her that her results showed cancer. She finally chose to have a double mastectomy.

Her advice is to always be checked early and regularly. Self-checking can’t always catch breast cancer in time!

Physical Therapy helped her to regain mobility for her upper body. Additionally, she says that Burn Boot Camp has helped build strength back.

How To Make A Healthy Salad

Most of the time salad can be a great alternative when you’re eating out, or for a quick lunch on the go. While this can be helpful, it can also be hurtful. Salads have the potential to be packed with sugars, high fat or unnatural ingredients found in cheeses, dressings or toppings.

Lindsay Gilbert, Head Trainer at Burn Boot Camp Millbrook, demonstrates 5 ways to make the perfect salad while staying clean, and how to choose the best option at a restaurant.

The Base

Romaine lettuce is a common type of lettuce for salads, but has little to no nutritional value. Rule number one is to choose a lettuce that has nutritional value and follows the ANDI score. Lindsay gives us a superfood greens, organic option.

By choosing a base with high nutrient value, you’re replenishing the vitamins and minerals that your body might be lacking. You can even buy it readily mixed and chopped!

Toppings

Toppings are the biggest culprit when it comes to making a salad unhealthy. Many people love to use nuts and avocado as toppings, but completely over-do it. It’s important to keep your fats controlled.

Instead, top your salad with vegetables first. Red, yellow, and white onions are great in a salad, as well as cucumbers, bell peppers, mushrooms, broccoli, and more! For crunch, stay away from croutons and add some crunchy vegetables like cabbage/broccoli slaw.

Protein

Protein is the most important part of your salad. Without a protein source, you’re not going to feel full for long. Burn Boot Camp trainers are experienced with helping you understand your macronutrient values. If you’re questioning how much protein you should be eating, begin with 100 grams per day and talk to your trainer.

You have the potential to add 40 grams of proteins to your salad. Chopped chicken breast and lean turkey are awesome sources of protein. 4 ounces of chicken is equivalent to about 35 grams of protein.

Salmon is a healthy fish, but it can increase your fat intake. Depending on your other toppings, it might be a good option to choose an alternative to salmon, like Tuna. Tuna has less fat and carbohydrates, but is a lean protein.

Dressings

Choosing a dressing is the most difficult part of making the salad. It’s important to read the labels on the back of salad dressings. Lindsay uses an example of a dressing where sugar is the third ingredient. Just because it says 2 grams of sugar, doesn’t mean it doesn’t make up most of the dressing.

Low-fat and fat-free dressings are not helpful. All it means is that the fat has been extracted and replaced with other ingredients that lack nutrients.

Make your own dressing by using 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, half squeezed lemon. This makes 2 servings and you can even add other additives like dijon mustard, pepper or other herbs.

Lindsay gives us three store-bought options: Tessemae’s Soy Ginger dressing, Bragg’s Braggberry pomegranate  dressing, and Bragg’s Apple Cider dressing. They all contain clean ingredients that can help you experiment with flavors and stay healthy.

Choose Wisely

A lot of restaurants add oils and ingredients that aren’t clean to their foods. It’s important to read ingredients and ask for olive oil and vinegar on the side. If you notice too many bad ingredients, choose another option or ask to remove the unhealthy ingredients.

Stay healthy and don’t forget to tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

Building Confidence

Burn Boot Camp is a fit community of women who do extraordinary things on a daily basis. From making a 5:30 am camp to working a full day, they’re dedicated.

We strive to achieve confidence to live a healthy lifestyle, and that’s why Erin Studdard, Owner of Burn Boot Camp South Durham, is talking about Stress Urinary Incontinence. It’s a topic that some of us might blush at the sound of,  but almost every woman has experienced it at some point in time!

Erin walks us through exercises to prevent stress on the bladder during workouts, while helping us build confidence to handle it!

Exercises

With all of the demonstrated exercises, it’s important to tighten the core and pelvic muscles. Don’t forget to breathe!

Glute Bridge 

Wall Sit Squat

Jumping Jacks

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

1.Equalizers –  If you are looking for a fun piece of equipment to work out with at home, check out these equalizers! You can get them in yellow, green, or pink! Equalizers can be used for a full body workout.

 2. JawBone – For all of those techies on your list, pick up a wireless fitness tracker. Jawbone Up is not only fashionable, but easy to use and  syncs to your smart phone to keep track of your every move (and sleep!). This gift allows you to set goals, connect with friends, and keep you accountable of your health.

3.  Vegetable Spiral Slicer -Need a fun way to sneak veggies into every meal?  Try out a Vegetable Spiral Slicer! This kitchen gadget will get satisfy gourmet chefs and picky eaters alike. Our favorite use for it is zucchini pasta. And all this for under $35!

4. MamaBurst Online Program – What about that busy, on-the-go mom on your list? Mamaburst is the solution! Mamaburst is an online personal training system that couples burst training videos with nutritional advice. Every week you will receive new burst training videos as well as nutritional lessons and a weekly schedule. Also included is unlimited support, meal planning, and much, much more!

5. Nike ID’s –  Fashion and fitness come together in this sexy new leopard print shoe by Nike. If that’s not the shoe for her, design one yourself at Nike ID. (Just make sure you get that order in soon enough!)

6. Paleo Diet for Athletes – What about the bookworms on your list? Paleo for Athletes is the perfect book for them. This book, by Cordain and Friel, delves into why the Paleo diet is perfect for all athletes. The book includes specific eating guides as well as yummy recipes.

7. LuluLemon Athletica – If you only buy one new piece of work out clothing for the winter, this is it…. The Lululemon Wunder Under Pant. This exercise tight will keep you stylish and warm, in and out of the gym! That special someone in your life will really thank you for this gift! Pretty much anything from Lulu will be a homerun.

8. Carpet Sliders – This year, skip the video games and get your kid something that will get them up and moving during the cold months. A favorite “inside the house” gift is Carpet Sliders! Let your kiddo skate inside and you will be the most popular mom on the block!

9. Your Own Skating Rink – If you want to get  your whole family outside on Winter Break, create your own skating rink in the back yard. This is a gift the whole family can enjoy (as long as you don’t live in the South)! If you do live in the south, this one might seem silly to you!

10. Shaklee 180 Stocking Stuffers – Don’t forget about stocking stuffers! Instead of adding sugary candy or toys that will be thrown away next week, pick up a box of Shaklee 180 snack bars. These bars are all natural, gluten free, and have 10 grams of fiber in each bar! They come in delicious flavors like Toffee and Chocolate, Lemon Cranberry, Crunchy Peanut Butter, and Chocolate. Shaklee snack bars are the perfect addition to any stocking!

Carolynn Pierce, October 2013

“I started boot camp late summer of 2012 on a 30 day Groupon.  I was skeptical because I have always been afraid of lifting weights.  I always thought lifting weights caused weight gain which I now know is a common misconception!  I have for the most part been active and worked out doing different programs over the years.  I knew I wasn’t in the shape I was in before children but I didn’t realize how out of shape I was until I started boot camp!  After I had my second child, I had a really difficult time motivating myself to be consistent with working out.  I was disappointed with myself for not pushing myself the way I used to.  I started going 2-3 times per week and eventually worked myself up to 5.  I was so sore in the beginning and didn’t expect to stick with it.

But here I am over a year later at boot camp and I still attend 5 days a week.  Boot camp has significantly improved my biking, running and overall fitness level.  I have lost over 30 pounds and 14 percent body fat.  In addition, I have dropped 3 clothing sizes.  I have never felt healthier or stronger.

Devan is amazing; I could not made it to where I am without his nutrition advice, killer workouts and encouragement.  You will not find a trainer who cares more about their clients than Devan!  All of the women that go to boot camp are very supportive.  My daughters even love boot camp and it’s important to me knowing that I am setting a good example for them.  I would be lying if I said it was easy but it is definitely worth it!”

Carolynn Pierce, Iron Station, NC

We all know that the metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain your activity capacity. Ever hear someone say that their “metabolism is getting slower” or “I have a slow metabolism”? While it is true that some people genetically have a slower metabolism than others, there is always a way to maximize your bodies ability to burn fat as fast speeds. Our metabolism is like the “dealer” of the macro nutrients when they are being broken down by the body. Put it this way, you butt, thighs, and hips will store all the pizza and wine while all the chicken breast and spinach go to your muscles! Put simply, the only REAL significant way to increase your metabolism is to build muscle. These tips below will give you a little insight on how to efficiently flush your body of toxins and prime your body to build muscle!

1. Eat Breakfast, Everyday! Never skip out on your first meal of the day. It is crucial to eat a healthy breakfast 30 minutes upon waking, breaking the fast from the night. Feeling rushed in the morning? Prep those breakfast meals the night before so it’s no hassle in the morning. Some great breakfast recipes to prep the night before are egg white muffins, overnight oats, or a protein shake!

2. Spice Up Your Life– Adding spice to your foods have proven to help rev the metabolism by kicking up your body temperature. Add cayenne pepper to your protein or start your day with a glass of hot water, cayenne pepper, and lemon.

3. Enjoy 6 small meals a day- Eating smaller meals throughout the day prevents your from binging out on one big meal,  it keeps your blood sugar in check (preventing spikes in blood sugar).

4. Pack on the Protein- Your body digest protein slower than carbs and fat, keeping you full longer. In a process called thermogenesis, your body uses 10% of your caloric intake by digestion. Protein takes longer to burn than carbs and fat, so your body expands more energy absorbing the nutrients. Another benefit of protein is that it helps retain lean muscle mass, which is the best fat burning tool you can have!

5. Don’t cut calories TOO low- Cutting you calories too low can be damaging to your metabolism. You may be tricking your body into thinking it needs to hold on to everything you eat by storing as fat.

6. Burst Training- This type of intense interval training elevated the  growth hormone and have been shown to decrease body fat and increase protein synthesis after exercise. Interval training burns more calories and fat not only during the workout but throughout the rest of the day.

7. Strength Training- Don’t be afraid of the weights! Building muscle is the most efficient way to boost your metabolism. The more lean muscle you have, the more calories you burn at rest. This should be a given!

8. Sleep- Studies have shown that women who sleep five hours or fewer per night are 32 percent more likely to experience major weight gain. When you lack sleep, your metabolism can’t function properly, and instead your metabolism slows down. Poor sleep also causes an increase in the hormone ghrelin, which signals the body to eat more.

9. Drink MORE Water- This is a simple way to speed up metabolism and burn calories. Our body needs to stay hydrated to maintain regular body functions.

10. Don’t take Shortcuts- Take the stairs, find a parking spot that allows you to walk a little further, ride you bike to a friends instead of driving, take a brisk walk everyday for at least 15 minutes. This small changes will help you burn extra calories throughout the day that sure do add up at the end of the week!

1. Raw Almonds 

Not only does this serve as a great on-the-go snack, but this protein packed nut is loaded with Vitamin E, a powerful antioxidant. Almonds will give you energy with its magnesium component, help build and maintain muscle and regulate blood sugar. *Avoid salted or roasted almonds due to sodium content.

Serving Size per day: Stick to a handful (23 almonds) or 2 tablespoons of Raw Almond Butter

2. Apples

Apples have so many health benefits including weight control. Apples are a great source of fiber and made up of 85% water to help you keep that full feeling *Red Delicious & Granny Smith are best!

Serving Size: An apple a day keeps the belly fat away

3. Avocado

This healthy fat fruit is not only packed with nutrients, but it has anti-inflammatory properties and keeps that blood sugar in check throughout the day! Add avocado to any salad, use as a spread to your lunch wraps, or top you eggs with it!

Serving Size: Depending on the size, you will want to keep your intake around 1/2 avocado a day (about 4oz)

4. Soy Beans

Soy helps build muscle and burn fat. This source of protein regulates digestion, regulated blood pressure, and keeps your blood sugar in check. Since genetically modified (GM) soybeans have reached 90% market penetration in the United States select organically grown soy products to avoid GMO. Shaklee 180 Protein contains Non-GMO soy and is a great source of liquid protein to re-fuel those muscles after a workout.

Serving Size: 1/2 cups soybeans a day, or 1-2 protein shakes depending on your goals.

5. Egg Whites

Full of protein, low in calories, and one of the best absorbed type of protein. Egg whites will help you recover from your workouts, build lean muscle, and reach your fitness goals! Egg whites are great for omelets, smoothies, protein pancakes/muffins, and quick meals on the go!

Serving Size: Depending on your caloric needs, 1 cup of egg whites yields 26grams of protein and only 133 calories!

6. Quinoa

This super-grain is another great source of protein, with a complete 9 essential amino acid profile. High in fiber to promote healthy digestion, and keep you full which decreasing appetite. This food is great as a replacement of pasta, in salads, stuffed peppers (replacing rice), or just served cold with some olive oil and spices!

Serving Size: 1 cup a day

7. Grapefruit 

High in enzymes, helping you burn off that fat, Grapefruit is high in water and low in sodium to speed up your metabolism and flush excess water weight.

Serving Size: Try eating 1 grapefruit a day and see the inches come off!

8. Plain Greek Yogurt

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.Be sure to select the plain and add your own fruit to it. Most pre-packaged yogurts with fruit in them are loaded with unwanted sugar.

Serving Size: 6-8oz a day with 1/2 cup fresh berries

9. Salmon

Full of Omega 3 fatty acids, boosts metabolism so body burn fat faster and more efficient. Stay away from farm raised fish and choose wild-caught salmon.

Serving Size: 4-5oz for your source of protein

10. Water

Last but certainly not least, WATER! This is your best tool to fight body fat. Drinking an extra 2 glasses a day will boost your metabolism by 30%! Drinking water on an empty stomach first thing in the morning will purify your colon, helping you absorb nutrients throughout the day.

Serving Size: 1/2 your body weight in ounces

Foods to Avoid

1. Salty Foods– the high sodium content will cause your body to retain more water and bloat. Stick to under 2,000mg of sodium a day

2. Soda– Diet, Regular, Grape, Orange, you name it…STAY AWAY! Soda is empty calories that aid in weight gain and is high in sugar. Stick to your water and mix it up by infusing your H2O with a lemon!

3. Sugar (Both Refined & Artificial)- Sugar is bad for us for many reasons, but just to name a few, it suppresses the immune system, promotes inflammation, raises insulin levels, and serves as empty calories in our diet. The World Health Organization recommends we only consume 10% of our daily calories in sugar (about 50 grams). We recommend swapping out your sugar in baked goods with a natural plant based sweetener such as Stevia or Raw Honey.

4. Refined Carbs

Refined carbs are white flour, boxed cereal, cookies, cake, chips, canned fruits, and anything with added sugar. It is best to stay away from these foods because they have been stripped of fiber and act as a simple carb to the body, which causes a spike in blood sugar, followed by a crash. Don’t be afraid of carbs, just be sure they are complex carbs that digest slower and are used as energy such as sweet potatoes, oatmeal, fruit, veggies and natural sugars.

5. Alcohol

Sorry to break it to you, ladies! That glass of wine at dinner each night could be the cause of your unwanted belly fat. Alcohol is metabolized differently than other foods we consume because our body recognizes it as a toxin. When your body draws all its attention to that glass of wine you are consuming with dinner, your body will not have the capacity to break down your food properly, therefore, converting those calories as fat. Stick to 1-2 glasses per week!

    I have two beautiful girls, 5 and 3.5, and a wonderful husband. I work a full time job and taking care of my young kids doesn’t leave me much time myself. Having “guilt-stricken” working mom syndrome was one of my biggest excuses not to work-out and take care of myself.  I was putting my family before my own health, body and needs not noticing that I could be a better mom and wife creating a happier family life.
I found out about Burn Boot Camp through a newspaper article. I was very skeptical about joining the program. I really did not want to commit to something that I truly could not keep up, because I was very good at that My “donations” to various gyms were very well-known.
A few days later, while looking at one of my daughters 4th birthday party pictures I found myself staring at one particular picture which just struck a nerve and made me feel unhappy about myself. That was an eye opener for me.  I knew I had to do something for myself and and decided to try the 14 Day Test Drive. It was very hard at the beginning, but Devan kept motivating me each workout. After 14 days I was addicted.
Overall I lost 28 LBS, 5% body fat. I feel great getting up and being at Bootcamp by 5:30am every morning (This is a big lie, I still hate waking up that early), but it is a great feeling to know that I do something about myself each morning and continue to feel great especially in front of the mirror and any picture I have taken since. I also developed some wonderful friendships through Bootcamp!
I am in better shape now than when I was playing college volleyball! Since I signed up for bootcamp, I ran many races, including my first half marathon, first Spartan and first Warrior Dash and now I am training for my first triathlon. Devan believes in me and pushes me to be a BETTER ME every day!

      Last but not least, I would like to thank my husband for all of his support.  He has helped take over some of the role with the kids and he has been verbs supportive of my self-change program.  Without his support I think I would have reverted to my old ways but here I am – and here to stay.

Ozlem Canturkaran – Fit Mom of the Month – May 2013