Healthy Diet

For once in your life, the words healthy diet makes no reference to deprivation. It's your
job as a mother to indulge yourself, but to indulge wisely! Most pregnant women find that
they need about an extra three hundred calories a day to maintain their energy and gain
the 25 to 35 pounds doctors recommend. If the idea of an extra 25 to 35 pounds
depresses you, keep in mind that you will lose 12 to 14 of these pounds within a week of
your baby's birth. But your focus now needs to be on bulking up, not slimming down.
Here are daily eating goals for pregnancy that your doctor can customize for you:
 Breads, cereals, pasta, and other whole grains: six to eleven servings
 Milk and fun dairy products like ice cream: four to six servings
 Vegetables: three to five servings
 Proteins like lean meats, eggs, and beans: three to four servings (protein is
responsible for the growth of body tissues, including all of your baby's, the
amniotic fluid and placenta, and the increase in your blood volume.)
 Fruits: two to four servings

Even if you fulfill each of these goals daily, there are three nutrients you will probably not
get enough of without supplements. The first of these is folic acid. Folic acid is a B vitamin
responsible for cell division and the development of healthy tissues. It's credited with
reducing birth defects of the brain and spine. Calcium is the second, and it's needed to
prevent you from losing your bone density as your baby claims a lot of your calcium for
bone growth. The third is iron, which helps your blood carry enough oxygen for two. The
National Academy of Sciences recommends a supplement containing thirty milligrams of
iron, but you will need to be careful that you don't take too much iron, as that also can
harm your baby.

Taking all of these supplements is a great occasion for drinking more water. You need 64
ounces of fluids a day. That's a lot of liquid to push into an already shrinking bladder.

Living through an hour without running to the bathroom and a few other pleasures, you
will have to do without until after pregnancy. You should consume no more than one cup
of coffee or caffeinated soda a day and if you can skip that one, do so. You should avoid
drinking alcohol entirely because higher rates of miscarriage, mental retardation, and low
birth weights have all been blamed on alcohol consumption. Skip the artificial sweeteners
too, just to stay on the safe side.

You should also plan to avoid all potentially contaminated foods. Contamination can occur
naturally or come from pollution. Avoid lead contamination by storing acidic foods in glass
or plastic instead of crystal or ceramic. Test the lead content of your tap water if you live
in an older home. Large fish can be contaminated with mercury, so avoid swordfish and
shark and eat no more than one half pound of tuna a week. Fresh fish can be
contaminated with pesticides and PCBs, or polychlorinated biphenyls, so avoid wild
freshwater carp, catfish, lake trout, whitefish, bluefish, mackerel, and striped bass, and
make sure to stick to low fat fish and trim the fat, since PCBs accumulate in fat. You can
avoid bacterial contamination by skipping soft cheeses and skipping anything uncooked
and unboiled while in a foreign country. Do not eat anything that includes unpasteurized
milk, raw eggs, raw or undercooked fish, poultry, or meat, tempting as they may sound.

Eating well is one easy and enjoyable thing you can do to nourish your baby, yourself,
and your peace of mind.

Prenatal Vitamins
As hard as anyone pregnant or not can try, very few mothers get a nutritionally balanced
diet everyday. During pregnancy this can sometimes become even more impossible
especially during early pregnancy when morning sickness is a common appetite
suppressant and fatigue makes an expectant mother skip eating in exchange for a soft
pillow and fresh sheets! These are just two small reasons why taking a good prenatal
vitamin is vital throughout pregnancy. A good vitamin does not take the place of eating
nutritiously but it can balance the scales in your favor, and your baby's too.

Doctors routinely prescribe prenatal vitamins to women trying to conceive and to those
who are pregnant. Taking a prenatal vitamin before getting pregnant and in the early
months of pregnancy has been shown to significantly reduce the risk of neural tube
defects (spina bifida) in babies.

A prenatal vitamin is a multivitamin designed to meets the need of pregnant and nursing
mothers. Neither the Food and Drug Administration (FDA) nor the American College of
Obstetricians and Gynecologists (ACOG) have set guidelines for what has to be in a
multivitamin for it to be called a prenatal vitamin. There are some ingredients that are
now considered standard in prenatal vitamins such as a greater amount of folic acid
(folate), iron and calcium. Expectant mothers, breastfeeding mothers and those trying to
conceive need more of these nutrients than the average woman, especially folic acid. Folic
acid specifically reduces the chance of neural tube defects. And iron because with
pregnancy, your body is making so much extra blood, that you could become anemic
without the help of extra iron. Remember, your baby will take what it needs first to
develop and grow, and therefore, your body may suffer if you're not getting enough of the
necessary vitamins and minerals needed throughout pregnancy. Prenatal vitamins can be
purchased over-the-counter at a drugstore or your doctor or midwife may write a
prescription for your vitamins.

A good prenatal vitamin should contain these:

Vitamin C - is essential for tissue repair, wound and bone healing and increases the
body's resistance to infection. For mother and baby this vitamin is essential daily as it is
the agent that holds newly formed cells together. Helps baby to grow and builds strong
bones and teeth. It is also instrumental in the body's ability to absorb iron.

Vitamin D - promotes general growth. It maintains proper levels of calcium and

phosphorus thus helping to build baby's bones and teeth.

B Vitamins (thiamine, vitamin B6, riboflavin) - Thiamine converts carbohydrates into

energy for mother and baby and is essential for baby's brain development. It also aids in
normal functioning of the nervous system and heart. If deficient during pregnancy, a baby
is at risk for beriberi, a serious heart ailment. Vitamin B6 is also vital to develop your
baby's brain and nervous system. Riboflavin helps the body to produce energy. It
promotes growth, good vision and healthy skin for mom and is important for the
development of the baby's bone, muscle and nervous system.

Folic Acid - is one of the B Vitamins that is needed to produce red blood cells. It helps
synthesize DNA, is conducive to normal brain functions and is a critical part of spinal fluid,
thus making it one of the few nutrients known to prevent neural tube defects such as
spina bifida.

Calcium - your developing baby needs this mineral to grow strong bones and teeth,
healthy nerves and muscles and to develop normal heart rhythm and blood clotting.

Potassium - is a mineral that helps maintain fluid balance in the body. This mineral helps
regulate blood pressure, nerve impulses and muscle contractions.

Vitamin A - is important for cell growth, healthy skin and mucous membranes, and
resistance to infections. It benefits red blood cell production in both mother and baby.
This vitamin is essential for postpartum tissue repair.

Copper - a trace mineral found in all plant and animal tissues; it's essential for forming
red blood cells-a key process during pregnancy, when your blood supply doubles. Copper
also aids tissue growth, glucose metabolism, and growth of healthy hair. It also helps
form a baby's heart, skeletal and nervous systems, arteries, and blood vessels.

Pantothenic Acid - is a trace mineral that regulates the body's adrenal activity, antibody
production, and the growth and metabolism of protein and fats. If you are deficient in this
vitamin during pregnancy your baby's growth may be slowed. This trace mineral is
required for many essential functions, including growth, appetite regulation, digestion,
wound healing, and the maintenance of collagen and elastin which may explain why some
doctors think it may also help prevent stretch marks, one of the banes of pregnancy.
Iron - makes red blood cells, supplies oxygen to cells for energy and growth and builds
bones and teeth. In pregnancy this mineral is so crucial because the body must produce
extra blood to support the growing baby. During pregnancy you will need double the
recommended daily allowance of iron to insure yours' and your baby's health.

More often than not, many expectant mothers find taking a prenatal vitamin increases
nausea in early pregnancy and sometimes beyond. If this happens, ask your doctor or
midwife to change your formula or it may help to change how and when you take your
vitamin. If you normally take it with a meal then try after your meal. If swallowing a large
pill is difficult, cut it in half or talk to your doctor or midwife about a smaller tablet or
capsule that can be opened and sprinkled on food. In any event just like your mother said
all those years, don't forget to take your vitamin.
Regular Exercise During Pregnancy
Even though you may not feel like you have the energy, the stomach, or the agility to
exercise during your pregnancy, research confirms that active pregnant women have
more energy, fewer and milder pregnancy complaints, and require less medical
intervention in their pregnancy than their sedentary counterparts. In addition, studies
have indicated that prenatal exercise may prevent varicose veins and help control
gestational diabetes.

While exercise is beneficial for most women during pregnancy, it is not the time to break
a personal record or take up a full-contact sport. It’s best to take it easy and stick with
low-impact activities such as walking, swimming or water aerobics, and prenatal yoga. If
you exercised regularly before becoming pregnant, continue your program with
modifications as you need them. But if you were sedentary, begin slowly and build
gradually as you become stronger, and always check with your doctor or midwife before
starting or changing an exercise regimen. To learn more about exercising safely while
pregnant, read Exercise for the Physically Fit.

Here are a few additional benefits you will gain from regular exercise during your
pregnancy:

 Increases your energy. It may seem counterintuitive, but expending energy gives
you more energy. Creating a new life is tough work for your body, but regular
exercise improves your cardiovascular system, which can help sustain your
energy level.

 Your body will be better prepared for labor and delivery. Exercise improves your
endurance, and strengthens and tones your muscles. There are even exercises
specifically designed to strengthen the muscle groups you’ll use when pushing.
 Relieves the discomforts of pregnancy. Exercise tones, stretches and strengthens
your muscles, which helps your body adjust to its changing shape, size, and
increased weight, helping to reduce common aches and pains including backache,
 constipation, fatigue, and swelling.
 Improves your mood and self-image. Regular exercise will give you a steady
supply of endorphins to boost your mood and the increased blood flow to your
skin will give you a healthy glow, helping to improve your self-image.
 Helps you sleep. Exercise will help expend any extra energy you may have (which
may not be much towards the end of your pregnancy!), and can help relieve
stress and anxiety, helping you to fall asleep more quickly and get a deeper,
more restful sleep.
 You will have a head-start getting your pre-pregnancy body back. Because you
will have maintained your strength and muscle tone throughout your pregnancy,
your body will have an easier time bouncing back after you give birth.

If you have any of the following conditions, your doctor or midwife may advise you to
refrain from exercise during your pregnancy:

 Pregnancy-induced hypertension (high blood pressure)

 Premature rupture of membranes (PROM)

 Premature labor (including preterm labor during a previous pregnancy)
 Incompetent cervix
 Persistent second or third trimester bleeding
 Intrauterine growth retardation
 Heart disease

If you have any of the following symptoms while exercising, stop immediately and contact
your doctor or midwife:
 Pain
 Dizziness
 Shortness of breath
 Feeling faint
 Vaginal bleeding
 Difficulty walking
 Back or pelvic pain
 Contractions that persist 30 minutes after you stop exercising

You should also discontinue your exercise program and contact your healthcare provider if
you have a rapid heartbeat while resting or if there's an unusual absence of fetal
movements. (But bear in mind that the baby is often most quiet when you're most
active.)

Brahma Murari Sura architha Lingam,

Nirmala bashitha Shobitha  Lingam,
Janmaja dukha vinasaka lingam.
That pranamami sada shiva lingam.
 
 
I bow before that Lingam, which is the eternal Shiva,
Which is worshipped by Brahma, Vishnu and other Devas,
Which is pure and resplendent,
And which destroys sorrows of birth.
 
Deva Murari pravarchitha Lingam,
Kama dahana Karunakara lingam,
Ravana darpa vinashana lingam,
That pranamami sad shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is worshipped by great sages and devas,
Which destroyed the god of love,
Which showers mercy,
And which destroyed the pride of Ravana.
 
Sarva sukandhi sulepitha lingam,
Budhi vivarthana karana lingam,
Siddha surasura vandhitha lingam,
That pranamami sada shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is anointed by perfumes,
Which leads to growth of wisdom,
And which is worshipped by sages, devas and asuras.
 
Kanaka mahamani bhooshitha lingam,.
Panipathi veshtitha shobitha lingam,
Daksha suyagna vinasana lingam,
That pranamami sada shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is ornamented by gold and great jewels,
Which shines with the snake being with it,
And which destroyed the Yagna of Daksha.
 
Kunkuma chandana lepitha lingam,
Pankaja hara sushobitha lingam,
Sanchitha papa vinasana lingam,
That pranamami sada shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is adorned by sandal paste and saffron,
Which wears the garland of lotus flowers,
And which can destroy accumulated sins.
 
Deva Ganarchitha sevitha lingam,
Bhavair bakthi pravesa lingam,
Dinakara koti prabhakara lingam,
That pranamami sada shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is served by gods and other beings,
Which is the doorway for devotion and good thought,
And which shines like billions of Suns.
 
Ashta dalopari veshtitha lingam,
Sarva samudbhava karana lingam,
Ashta daridra vinasana lingam,
That pranamami sada shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is surrounded by eight petals,
Which is the prime reason of all riches,
And which destroys eight types of poverty.
 
Suraguru sura vara poojitha Lingam,
Sura vana pushpa sadarchitha lingam,
Parathparam paramathmaka lingam,
That pranamai sada shiva lingam.
 
I bow before that Lingam, which is the eternal Shiva,
Which is worshipped by the teacher of gods,
Which is worshipped by the best of gods,
Which is always worshipped by the flowers,
From the garden of Gods,
Which is the eternal abode,
And which is the ultimate truth.
 
Lingashtakam, Idam Punyam padeth Shiva Sannidhow,
Shivalokam avapnothi shive na sahamodathe.
 
Any one who chants the holy octet of the Lingam,
In the holy presence of Lord Shiva,
Would in the end reach the world of Shiva, ,
And keep him company.