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Episode #141: What Is A Good Pregnancy Exercise Routine?

Click here for the full written transcript of this podcast episode.

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pregnancy exercise

In this April 13, 2011 free audio episode: What is a good pregnancy exercise routine, supplementing with citrulline, should you worry about high cholesterol, is kombucha OK, books that I like, diabetes diet recommendations, liquid food diets, does CoQ10 increase metabolism, can you turn white fat into brown fat, and acid reflux during exercise.

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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Cassandra Forsythe

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Featured Topic: “What Is A Good Pregnancy Exercise Routine?”

Cassandra Forsythe, Ph.D., R.D., received her doctorate in kinesiology from the University of Connecticut, and completed her dietetic internship at UMass Amherst, both in 2009. Originating from northern British Columbia, Canada, she received her M.S. in Human Nutrition and Metabolism and her Bachelors in Nutrition and Food Science from the University of Alberta in Edmonton.

She is a Registered Dietitian (RD), certified as a Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA), and is a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition (ISSN).

Cassandra’s research experiences are the effects of low-carbohydrate diets, dietary fat manipulation, and resistance exercise on risk factors for heart disease, diabetes and body composition. She is also passionate about women’s health topics, including the Female Athlete Triad and pregnancy.

She works as a nutrition educator and weight loss coach and is the author of two popular books for women: “The New Rules of Lifting for Women”, co-authored with Lou Schuler and Alwyn Cosgrove, and “Women’s Health Perfect Body Diet”.


During our chat, Cassandra talks about:

-how to exercise and eat during pregnancy

-why some medical recommendations about pregnancy could be wrong

-how to stay  as fit as possible during pregnancy, without risking the health of the baby

– sample exercises or workouts that are good during pregnancy

-nutritional recommendations for pregnant women

-the best way for a woman to get fit quickly after pregnancy

-sample exercises or workouts that are good in the first few months after pregnancy
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Listener Q&A:

====================================== [contact-form 3 “AskBen”] ======================================

chunkybearcub asks via twitter @bengreenfield: what do u think of citruaid citrulline amino acid supplement?

Helen asks: Please can I ask about my friend who has had a medical with the following areas of concern; Blood count MCHC 31.8g/dL, Gamma Gtp 167 IU/L and LDL Cholesterol 4.6/total chol 6.7. He is keen to know what these figures mean and what he can do to treat naturally/lifestyle changes.

Nick asks: I've read that kombucha should not be taken by pregnant women.. why is that?

Chuck asks: I'd like to listen to some audio books while I drive and I know you often recommend some good ones. What are your picks for health and life balance/prioritization/efficiency?

In my response to Chuck, I recommend he visit my personal blog at http://bengreenfieldtri.blogspot.com/, and I also recommend Psychocybernetics by Maxwell Maltz.

Steve asks: I am an avid follower of your training and nutritional advice, successful ultra-marathon runner and a neurological physical therapist in the UK. My younger brother is soon to return to the UK. He is morbidly obese, has acquired type 2 diabetes while living abroad, and suffers from associated health problems. I would love to get him on the right path to good health and longevity, but frankly the diabetes issues confuses me. Please could you advise of good training and eating strategies, or some good resources to refer to.

In my response to Steve, I recommend he look into low-carbohydrate diabetes diet books written by Dr. Richard Bernstein.

Patrick asks: I'm getting all 4 of my wisdom teeth pulled out of my head on Thursday, and the dental hygienist has told me some terrifying “facts” about my future nutritional practices. She said I should expect to eat semi-solids like mashed potatoes and applesauce for a couple days. She went on to say that because of the craters (for lack of a better word) that will be left after surgery, I'm forbidden from hard foods for 6 months, including all nuts and seeds! What is your take on this? What are some food suggestions you have that can support 70.3 and IM triathlon training, but won't be as damaging to my dental health?

I encourage Patrick to read the SuperHealth diet book by KC Craichy and look into LivingProtein and LivingFuel (read the label), along with this Vitamix/green smoothie video, and the BenGreenfieldFitness Inner Circle.

Layla asks: I know CoQ and ubiquinol supplements are recommended for older people for energy and antioxidant benefits, but since these molecules work in the electron transport chain in mitochondria, will they also increase metabolism? I also have a second question. I live somewhere really cold so I'm interested in shifting my metabolism toward heat production. Therefore, I'm wondering if there are any ways for adults to convert white fat to the more metabolically active brown fat. Are there proton uncoupling supplements that act like thermogenin (ucp1)?

Craig asks: Whenever I drink from the aero bottle on the bike I get a burning sensation in the back of my throat that feels somewhat like GERD. I know it's not the water source, it's the same one I've been putting in bottles for a decade. What gives? How can I stop it? BTW, great tip using the flexible refrigerator tubing in the aero bottle.

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Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

Brand new – get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…

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Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt…you can also conveniently donate any amount with your phone by simply clicking here.

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3 thoughts on “Episode #141: What Is A Good Pregnancy Exercise Routine?

  1. Dr. Forsythe seemed very critical about doing Crunches at any time. Is there some research to show we should not do crunches at all?

    1. Crunches are mostly useless, unless you're A) using them for some kind of quick ab warm-up (and there's better exercises for that, too) or B) preparing for some type of activity in which you need to produce repetitive abdominal flexion while lying on your back (pardon the crassness, but I guess if you're a pornstar or something). C) your abs are so weak you can't do much but a partial crunch.

      Otherwise, think about a credit card. If you bend it and bend it and bend it it eventually gets that white line, then cracks. Your back is similar. It has a finite number of bends in it, and the amount of "bang for your buck" you get out of crunches is pretty dang small, compared to, say, deadlifts, plank variations, torso twists, etc.

  2. She is hilarious. I like the blunt straight talk. I would be careful with some of the more medical-type recommendations, us non-Canadians dont have any comprehensive national healthcare in case we make the wrong choice (hence what she said about drs and lawsuits). Oh for a year off after giving birth though! c'mon america!!

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