Eat & move with Derval O’Rourke: Advice for new mums and mums to be
This week I’m sharing some expert advice for new mums and mums to be. The advice comes from a wonderful lady who gave me some of the most practical advice during my pregnancy three years ago. Recipe wise, it’s my stuffed peppers plus a delicious celeriac salad.
Being pregnant and post pregnancy was a life-changing experience for me. I didn’t have a clue! But luckily I stumbled across great experts along my journey. One of my key learnings was to listen and engage with the experts as they deal with mums to be every day. As much as I adore my friends I sometimes felt a little overwhelmed by stories that I would hear.
Mums to be are generally well informed on all things pregnancy and their growing baby but it can be easy to forget about your own health. As soon as I hit 12 weeks pregnant I signed up for a prenatal pilates class and it gave me great tools to help with my health and fitness during my pregnancy.
In fact, it used to be a major highlight each week to pop along to the class.
For this column I’ve asked Jo Chapple, the very lady that ran the class I attended, a Chartered Physiotherapist with a specialist interest pregnancy and post-natal care, to give her top tips.
Exercising during pregnancy has a range of benefits including reduced risk of high blood pressure and pregnancy-related diabetes, improved sleep and mood, shorter and easier labours, relief and management of pregnancy-related low back or pelvic girdle pain and improve function during pregnancy. The medical guidelines of 150 minutes of moderate intensity activity each week still apply for pregnant ladies. For women who may not already be active, the advice is to start gently and gradually. If in doubt talk to your doctor, obstetrician or chartered physiotherapist.
This is very common and despite the myths surrounding LBP and PGP, it is not harmful to the baby or mother and while the majority of cases will naturally resolve within the first three months after pregnancy; early and accurate detection during pregnancy is very beneficial. There is a lot that can be done to help alleviate and manage the symptoms during pregnancy. Women are encouraged to seek help early.
These offer huge benefits for pregnant women. It is well worth going to a class that will help guide you in what to do. Research suggests that trying to stop yourself from passing wind is more effective than trying to stop your flow of urine in order to test your pelvic floor strength. Aiming to work at 25-30% of your maximum effort, focusing on getting the co-ordination right and keeping the breath relaxed at all times are key to good pelvic floor training. The aim is to improve the pelvic floor muscle’s endurance and its ability to withstand sudden downward pressures.
Hormones released during pregnancy can slow down bowel motility and lead to constipation. Aiming to eat a high-fibre diet, drinking plenty of water and using the correct toilet technique can help. When going to the toilet aim to rest the feet on a small stool, eg, a toddler’s toilet training step, then lean forward to rest the elbows on the thighs with a straight back. This means the pelvic floor muscles are more relaxed, there is minimal tension on the bowel and so passing a stool can be easier; especially if we keep our breath relaxed throughout.
There are lots of resources out there that can help with this. Chartered Physiotherapists specializing in women’s health and pelvic health can provide information and instruction on how best to prepare. The HSE has good guidelines online. A really helpful way to prepare is to engage with experts that are dealing with pregnant ladies all the time.
If you would like more advice it’s always recommended to talk to an experienced women’s health physiotherapist. These experts, along with your maternity hospital, GP or obstetrician, are an invaluable resource for pregnant women and are well placed to advise, support and guide women through this special stage of their lives.
Established by Jo Chapple in 2009. Jo is a mum of three. They have launched their “Mummy NCT” service. It involves a thorough post-natal assessment and a tailor-made rehab program to get you back to where you want to be after the birth of your child. They offer a fantastic range of pilates classes with something to suit all levels and their physiotherapy sessions are second to none. I utilised both when I was pregnant. Check out their website for details: www.pilatesphysiocork.ie
Celeriac and Fresh Herb Salad
Celeriac is one of the unsung heroes of the vegetable world. It is super versatile, yet often overlooked at the supermarket. It adds a fantastic crunch and a nutty, celery-like flavour to this salad.
The dressing is a great one to add to your repertoire, it’s super simple and pairs well with a range of different salad bases.
Peel and shred the celeriac into very fine strips. Blanch in boiling salted water for about 1½ minutes, then run under in cold water and drain well.
Cut the carrot into fine strips, no need to blanch these.
Whisk the lemon juice, sugar and some salt and pepper together in a small bowl, then stir in the herbs.
Mix the shredded vegetables with the dressing, check the seasoning and spoon into a serving dish.
Stuffed Peppers
I eat these stuffed peppers all the time — they’re gorgeous. They are full of goodness and make a complete meal when served with a nice side salad. Once they are in the oven, they pretty much take care of themselves.
If you want an alternative to the beef I would suggest using cooked rice or cooked quinoa.
Preheat the oven to 180C/350F/gas 4.
Heat the olive oil in a large pan over a medium heat. Add the shallots and cook for about 10 minutes, until softened. Add the garlic and cook for 1 minute.
Stir in the mince, soy sauce, tomato purée and chopped tomatoes and cook for 20 minutes, stirring occasionally.
Meanwhile, place the pepper halves on an ovenproof dish and bake for about 12 minutes, being careful not to burn them.
Carefully remove the peppers from the oven and spoon the cooked mince into them. Sprinkle over the Parmesan and return the peppers to the oven for 20 minutes.
Arrange the salad leaves on a serving plate alongside the stuffed peppers and serve with rice, quinoa or couscous.
- Follow me on Instagram or Facebook for more inspiration to keep you eating healthy and moving daily. Take control of your health with my free 10 food and fitness plan available on www.derval.ie
- Pictures: Leah Barbour — Penny Productions and Miki Barlok
