Welcome to Moji's Wellness Blog!

Prenatal Fitness ~ Mom & Baby Fitness ~ Virtual Fitness Training ~ Lifestyle Wellness for Women - products and services from Moji Doyle Wellness Consulting

2011-04-07T18:03:00.000-04:00

Prenatal Fitness ~ Mom & Baby Fitness ~ Virtual Fitness Training ~ Lifestyle Wellness for Women - products and services from Moji Doyle Wellness Consulting

Stress-free living: Mindfulness

2010-07-19T16:22:00.000-04:00

Whilst there are many ways to dealing with stress, anxiety, and tension, one excellent tool to overcoming any of the above challenges is Meditation. You can do this anytime, you need no special equipment, a special place, or alot of time.

A practical everyday form of meditation, is mindfulness. To be mindful is to devote 30 minutes during the day when you are concentrating fully on a particular task or activity preferably that is low-key. For example: you could be cooking the evening meal or washing your hair. Disconnect from the outside world, take the phone off the hook. When being mindful you devote your full attention to the task without being distracted so that you get the most out of the activity.

Repetitive tasks are particularly good for mindfulness. Cooking has this affect on me personally, I find it extremely relaxing when I am totally focused on making a meal for my family and friends.

So next time, you are experiencing any of the above symptoms, along with deep breathing exercises find an activity that allows you to slow down and be mindful and you will find that this will be extremely calming.

Be well,

Moji Doyle

Moji Doyle Wellness Consulting

Prenatal Fitness & Beyond

moji@mojidoyle.com

Trying for a baby? 6 Steps to a healthy pregnancy

2010-07-19T12:29:00.000-04:00

If you have been trying to get pregnant for a while, and have been unsuccessful, re-evaluate your lifestyle by taking into account the following 6 steps.

~Step 1: Planning for baby

Decide as of when you would like to become pregnant. Get a complete physical from your family doctor. Many women to-date do not have a regular check-up each year as they should. Then find an OB that you like and have a complete prenatal check-up. Begin taking prenatal vitamins between 3-6 months before planning to get pregnant. Assess your eating habits, keep a food log for one week. Start exercising if you haven't, and seek advice from a prenatal fitness coach to see what you may or may not do.

Get your finances in check. Find out if your insurance covers 100 percent of prenatal care/delivery. You may need to change to an in-network doctor or choose one local hospital over another. If you don't have insurance, get some now. Shop around and make sure it includes prenatal care/delivery and any complications that may occur. Seek an accountant/financial planner to discuss savings plans, both for baby's college and for other big-ticket items like unfunded maternity leave, private preschools etc.

Determine whether you need two incomes to get by. If you plan to keep working, find out about your company's maternity leave and flextime policies. Start researching life insurance. You will both need coverage once you have a child.

Making lifestyle changes - Say goodbye to alcohol, drugs and caffeine. Get some sleep. Being a night-owl can put a tamper on health and possibly on your fertility. Minimize stress. Post-pone stressful situations like moving, or changing jobs.

Address relationship issues. While babies can make a happy marriage even happier, they don't cure unhappy ones.

Discuss expectations with your partner and other family members. Expecting your mom to care for the baby while you go back to work might not be something she wants to do.

Discuss child-care and household responsibilities after the baby comes.

~Step 2: Your diet, Foods to emphasize

The sooner you start eating well and the more balanced your diet is, the better your chances of conceiving a healthy baby.

Focus on quality versus quantity of food and the type of food you should be consuming. Focus on Folate-rich foods such as: dark green leafy vegetables, like spinach, kale, citrus fruits, nuts, legumes, whole grains, and fortified breads, pastas and cereals. You need at least 800 micrograms a day. Getting Folate through your prenatal vitamins is great but you should also be getting it dietary wise.

Another nutrient-dense food you should be getting TWICE as much of is Zinc. Alot of food sources contain both Zinc and Folate, for example: Lean meats, fish, poultry, whole grains, dark green leafy vegetables and legumes. They are also lower in calories.

Last but not least, remember to include Calcium in your diet. We women simply don't get enough therefore it is really important to supplement AND to get it dietary wise. Rule of thumb: 2 servings daily minimum which can be 2 cups of skim milk or 1 cup of Yogurt and 1 cup of Skim milk or cheese. If you are not a dairy lover you can also get your Calcium from 1-2 cups of dark green leafy vegetables, dried figs, apricots, fruits, grains and meat.

Stay hydrated with primarily water, pure fruit juices and herbal teas. Have at least 10 cups/day, do not skip meals, instead have 5-6 meals a day and make sure to take your prenatal vitamins daily.

Pump up on iron, as once you are pregnant, your baby will take the minerals from you. If you don't eat much red meat, or are a vegetarian make sure your prenatal vitamin includes iron.

~Step 3: Foods to beware of

Drink alcohol sparingly or not at all if you have irregular cycles.

Curb caffeine and find another healthy alternative such as herbal teas. Beware of caffeine in cakes, cocoa and chocolate products.

Be finicky of fish - If you are trying to conceive, you may have up to 12 ounces of low mercury fish. Examples: Shrimp, canned light tuna, salmon, or catfish.

For the vegetarian or vegan trying to conceive, try flax seeds instead they are rich in omega-3 fatty acids.

Watch out for Listeria - this is a harmful bacterium found in ready-to-eat meats, soft cheeses, and unpasteurized dairy products which can make you sick and can cause miscarriage early in the first trimester.

~Step 4: What about Dad?

Dad's to-be should also take a multi-vitamin that contains zinc and selenium for at least 3 months prior to conception. Studies have shown that these help with healthy sperm development. He should also get a full physical and discuss any meds he may be on, any conditions he may have, such as genetic disorders or if there is a family history of birth defects.

Studies have shown that anabolic steroids used by bodybuilders can reduce sperm count and shrink testicles, so now is the time to lay off those if dad has been taking them.

Is dad exposed to any hazardous material on the job? If so it is important to find out if he is exposed to pesticides, heavy metals and organic solvents as these can also affect quality and quantity of his sperm.

When you are making healthier food choices, it is a good idea for dad to do the same as it will improve the quality and quantity of his sperm. Steer clear of the hot tub, sauna or hot baths. Heat kills sperm, and because they take about 3 months to regenerate it may take a while before you have a full set of swimmers again.

For all the bikers out there, be bike-savvy. The casual cyclist has nothing to worry about, but if you spend more than 2 hours a day in the saddle, you could be hampering the sperm making process. Wear loose shorts, limit your bike time and choose a soft saddle. Last but not least learn to relax, unwind, start mediating.

~Step 5: What about Fitness?
Your cardio routine should include walking, swimming, running if you were a runner before and an aerobics class if you belong to a gym. For beginners: 5-10 minutes a day the first week, building up to 30 minutes of cardio a day in a 2-week period. For seasoned exercisers: 20-45 minutes a day 3-6 days a week. Remember to hydrate and to listening to your body.
Strength Training/Toning, for beginners: 2x a week, light weights, tubing, stability ball and using your own body weight are great options. For the seasoned exerciser: 20-60 minutes a day 2-3x a week is appropriate. Incorporating stretching exercises as well as, a warm-up and cool-down should be part of your routine.

~Step 6: Relax and Regroup

For many of us it is difficult to have a moment to ourselves, but as you are trying to conceive it is important to make time for you and your partner so make it both a point to relax, meditate, and regroup. Join a Yoga class, or make a space in your home a mediation area whilst playing soft music and focusing just on yourselves. Turn any distraction, such as cell phones off. Take a break from the computer, go for a walk even if it is just for 10 minutes.

Be well,

Moji Doyle
Moji Doyle Wellness Consulting
Prenatal Fitness & Beyond
moji@mojidoyle.com

Leading a healthy lifestyle begins in the kitchen

2010-06-29T10:23:00.000-04:00

If you have made it a priority in your household to clean up your family's eating habits, summer time is a great time to do so with your family being home and off school. Leading a healthy lifestyle begins in the kitchen, and by having your children be an active part in cleaning out your cupboards, and pantries along with fun trips to local farmer markets and food specialty stores can be educational, as well as fun quality family time.

A kitchen revamp is a great way to introduce new and forgotten foods, colors and textures to you and your family's taste buds but before that a few simple steps, are in order to get your kitchen up to speed to enable a healthy lifestyle.

Have your children help you clean and organize your pantry and cupboards with you. Check expiration dates, throw out foods that you KNOW have no nutritional value to you or your kids, and which have been adding to your waist line. Keep canned goods grouped together, tomato products, and staples in an easily accessible area.
Clean and organize your fridge and freezer. Designate a specific drawer for to-go snack items for you or your children such as: apples, a variety of berries, pears, oranges, peaches, grapes, carrots, celery sticks and grape tomatoes. Same for your commonly used items. Keep leftovers in a specific area of your fridge, and organize your freezer with a section for meats, vegetables, entree dinners etc.
Make sure that all your small household appliances are clean, in working order and easily accessible.
Label your shelves, as well as everything that gets stored in the freezer and fridge.
Frequently used baking and cooking utensils should be either hung on the wall, or in an open container on the counter for easy access. Cook books and recipe boxes should be in close proximity as well.
Make sure your kitchen's counters and work areas are clean and clutter-free as an inviting kitchen, is one step closer to a healthier you.

Now that your kitchen is de-cluttered, clean, and organized it is time to replenish it with the right building blocks for a healthy lifestyle for you and your family.

Stock your fridge and freezer with lean proteins such as: skinless chicken breast, lean cuts of beef, venison, turkey, salmon, taliapia, legumes and fat-free dairy products.
In addition depending on what is in season, stock your kitchen with a rainbow of fresh fruits and vegetables and introduce a new fruit or vegetable to your children by taking them to a nearby farmer's market.
Take your children to your local library or go on the internet and find stories, games or food-illustrated books and make story-time special time with your children teaching them about where fruits and vegetables come from and the benefits of them.
Choose clear versions of salad dressings versus creamy ones or make your own from scratch. Same goes for condiments, read labels and choose mustard over mayonnaise for example.
Limit or ban the following 7 C's if you can: They consist in Colas, Candy, Cakes, Cookies, Crackers, ice Cream, and Cereal. Choose more healthy versions from the health food store, and if you like trail mix for example start making your own with more healthful ingredients. Remember a trim waistline is made in the kitchen.
Stock your fridge with reusable water bottles and invest in a water filtering system.

Like everything in life, leading a healthy lifestyle involves planning, just like if you were to go on a road trip. If you leave your meals up to the last minute, you are bound to set yourself up for failure. Therefore planning your meals ahead of time is in order.

Try to pick one day a week, to do your grocery shopping, stick to your grocery list, and cook a few meals for the week. Prepare your home-made tomato sauce ahead of time, use some that week and freeze the rest. If time is of the essence, when cooking for you or your family double your portions, so that one meal can be used that week, the remainder is to be frozen for another time.

And remember a healthy lifestyle is spending quality time with your family around the dinner table enjoying your meals.

Be well.

Moji Doyle

Moji Doyle Wellness Consulting

Prenatal Fitness & Beyond

www.mojidoyle.com

Prenatal Fitness Home-gym must-haves:

2010-05-14T13:42:00.004-04:00

If you are expecting at this time, and the weather is already getting hotter and more humid, now is the time to take your workout indoors. Make sure to dress in layers, wear comfortable workout shoes as well as a sports-bra. Try not to wear T-shirts as they have tendency to overheat us and exercise in air conditioning.

On the days you don't want to go out to your yoga studio or gym, and it is simply too hot and humid to take a walk even around the block, for not alot of money you can set up your very own Prenatal Fitness home-gym in your home.

All you need is a 65cm exercise or stability ball which comes with a mini pump, a set of 3lbs, and 5lbs dumbbells, a small pillow, a mat, 5lbs ankle weights, a dyna-band which you can find at Sports Authority, or Target, a towel and a water. If you have Asthma, and your doctor has cleared you to continue using it during your pregnancy, have your inhaler handy as well.

If you haven't worked out before or are unfamiliar with the above equipment, seek advice beforehand from an experienced prenatal fitness coach who can guide you and prescribe a custom program for you.

Be well,
Moji Doyle
Moji Doyle Wellness Consulting
Prenatal Fitness & Beyond
moji@mojidoyle.com

A toddler tragically lost

2010-05-04T06:35:00.000-04:00

Moji Doyle via Star Swimmers:

A toddler tragically lost

www.cbs12.com

How to prevent pool tragedies at your home.

Welcome to Moji's Lifestyle Wellness Blog!

2010-05-01T15:33:00.000-04:00

As I am beginning to compose my first lifestyle wellness blog, I am very excited to be sharing information pertaining to an array of wellness-related topics that pertain to women and their families. As I come across useful, fun, healthy and environmentally-friendly products and/or services that will enhance the quality of your life or the life of your loved ones within our community or online I will be sharing about those as well. Feel free to email me with questions regarding any products/services or topics you would like to read about and/or if you have a cool product or service you have encountered, please let me know about it as well. You may email me at moji@mojidoyle.com

Be well.
Moji Doyle

Moji Doyle Wellness Consulting
Prenatal Fitness & Beyond
moji@mojidoyle.com

Now that I am pregnant what should I be including in my daily diet

2010-05-01T10:31:00.007-04:00

Just the other day I had a frantic new pregnant client call me saying that her thighs that had never touched before were now touching. I felt bad for her, since this was a new phenomenon for her to experience and re-assured her that with proper nutrition as well as exercise she will soon feel better about herself, have more energy, her thighs will look more toned but more importantly she will be actively contributing to the well-being and healthy mental, physical and behavioral development of her unborn child.

Many of my clients especially those going through pregnancy for the first time, are concerned about their changing bodies, self image, gaining too much weight and not being able to bounce back after pregnancy. Trust me, as a mother of two myself I have been there, yet this is not the time to go on a diet. It is time though to be aware of what you should be consuming in order to fuel and prepare your body and baby with the right nutritients for the marathon of labor.

Remember the fetus shares all available nutrients with the mother who is in charge of what is consumed, when and how much. So if the mother is not eating healthy, or her nutrient stores are insufficient, the proper development of the placenta and the proper development of her baby could be compromised.

So what exactly should we include in our diet when expecting? Here are the 6 essentials:

Cutting down on all fats, sugars and caffeine and increasing your protein, complex carbs, fiber, water and calcium intake.
Focus on quality of food versus quantity AND the type of food you should be consuming. Eating for 2 doesn't mean doubling your food intake but doubling the nutrients.
Try not to skip meals, and even if you are not a breakfast eater, you have to try to become one.
Graze throughout the day, take your prenatal vitamins at night if they make you feel queezy and stay hydrated throughout the day by drinking about 10 cups/day of water, pure fruit juices and non-caffeinated herbal teas.
As an active mom you should be consuming 300-500 extra calories per day, if you are an athlete you should be getting up to 800 extra calories per day.
Focus on nutrient-dense foods that include the following 3 important components: Folate, zinc and calcium. These are found in your prenatal vitamins, but it is also good to get these dietary wise.

Folate helps deter from your baby having birth defects. Examples: Whole grains, cereals, fortified orange juice, and dark green leafy vegetables are good sources.
Another nutrient-dense food that you should be getting twice as much of is zinc. Alot of food sources contain both therefore it is easy for you to get these foods in your daily intake by consuming lean meats, fish, poultry, whole grains, dark leafy vegetables and legumes. Plus they are low in calories.
And last but not least: calcium. We women don't get enough of this supplement, therefore aside from getting it in your prenatal vitamin you need to get it dietary wise. Rule of thumb: 2 servings daily minimum which for example translates into 2 cups of skim milk or 1 cup of yogurt, or 1 cup of skim milk or cheese. If you are not a dairy lover, you can also get it from 1-2 cups dark green leafy vegetables, dried figs, apricots, fruits, grains, and meat.

And how much should I be gaining?

The recommended weight gain during pregnancy is about twenty-five to thirty-five pounds, however this is not an exact science you may gain more or less depending on your age, race, height, build, fitness level and lifestyle.

The average weight gain in the first trimester is three to six pounds. Thereafter you should gain about one-half to one pound per week over the course of your remaining pregnancy.

If you are carrying twins, you should aim for a weight gain of thirty-five to forty-five pounds. If you are carrying more than 2 babies add an additional ten pounds per baby.

So be mindful when eating throughout your pregnancy, it's for your baby!

Be well,

Moji Doyle

Moji Doyle Wellness Consulting

Prenatal Fitness & Beyond

moji@mojidoyle.com

Worried about your little ones around water?

2010-04-26T09:56:00.018-04:00

You should be! Only a few inches of water are the fatal cause of unintentional drowning in 1-4 year olds every year in South Florida according to Florida vital statistics data. This is every parents' nightmare. But it doesn't have to be this way, if your child is enrolled in an infant and child swimming program at an early age.

A few weeks ago when I was an exhibitor at the TLS health fair in Delray Beach, I came in contact with a lovely lady who teaches little ones aged 6 months to 6 years rescue swimming. With pride and love for her students, she showed me videos demonstrating her students' successes and explained that it only takes 10 minutes a day for them to learn the different skills. Her enthusiasm was tremendous, and as a former school teacher displayed a passion for her students and everything water.

Samantha Marcus serves the Boca, Delray, Boynton Beach area. For more information you can visit her website at: http://www.star-swimmers.com/ - Phone: 561-866-8371 You and your little ones will love her, and you will have peace of mind.

Be well,

Moji Doyle

Moji Doyle Wellness Consulting

Prenatal Fitness & Beyond

moji@mojidoyle.com

Sweet indulgences

2010-04-24T12:37:00.003-04:00

In my quest to help my clients overcome food allergies and/or food sensitivies and still lead healthy lifestyles I am always on the look-out for healthy alternatives that not only look yummy, are tasty and also good for you. -Yes believe it or not healthy food can be yummy and does not have to look like cardboard.

My latest finding: "Babycakes" by Erin McKenna. This is a mouth-watering book of vegan, gluten-free and for the most part sugar-free recipes of sweet treats and indulgences. From what I understand this New York City based bakery has a huge following of people not necessarily vegan, nor in need of a specific gluten-free diet, just in need of delicious treats. If you love baking and have a sweet tooth like me, vegan or not, check this book out as it for sure made my mouth water as I was flipping through the pages. Follow it to the t, and you will have rave reviews asking for more. A definite keeper, if you are like me interested in giving your family a variety of sweet indulgences as part of their healthy lifestyle.

Be well,

Moji Doyle
Moji Doyle Wellness Consulting
Prenatal Fitness & Beyond
moji@mojidoyle.com