Your Healthy Diet During Pregnancy
CNY Healing Arts is pleased to share the information below that was provided to us by March of Dimes, working together for stronger, healthier babies.
Your healthy diet during pregnancy
It’s important to eat smart and make healthy food choices to support your baby’s growth during pregnancy. Try to eat foods from each of the five food groups every day. They provide important nutrients that you and your baby need.
In general, most women need around 300 extra calories per day during pregnancy. (One extra healthy snack, such as four fig bars and a glass of skim milk, will provide these calories.) However, the exact amount of extra calories you need depends on your weight before pregnancy. Talk to your health provider to learn more about a healthy eating plan that’s right for you. Be sure to watch your serving sizes; you may be eating more than you need to.
Remember: Fatty foods (like doughnuts and chips) and sweets (like sodas, cookies and candy) don’t give your baby enough of what he needs to grow.
Healthy eating hints
Meals: Eat four to six smaller meals a day instead of three bigger ones to help relieve the heartburn and discomfort you feel as your baby grows bigger.
Snacks: Cheese, yogurt, fruit and vegetables are good, healthy snacks. Peanut butter and nuts are also good, if you aren’t allergic to them.
Liquids: Drink at least six to eight glasses of water, juice or milk every day.
Vitamins: Take a multivitamin or prenatal vitamin every day. Ask your health care provider if you need to take an iron or calcium supplement, too.
Caffeine: Limit the caffeine you get each day to 200 milligrams. That’s about the amount in one 12-ounce cup of coffee. Caffeine amounts in coffee depend on the brand you drink and how it’s made. So check the label on the package, or ask at your coffee shop. Instead of drinking regular coffee, try coffee that’s decaffeinated (has a smaller amount of caffeine). Caffeine is also found in tea, chocolate, soda and some over-the-counter medicine. Read labels on food, drinks and medicine to know how much caffeine you’re getting.
Foods to avoid
Some foods can make you and your baby sick. Avoid these foods that can cause food poisoning or contain harmful chemicals:
- Raw fish, especially shellfish
- Soft-scrambled eggs and foods made with raw or lightly cooked eggs
- Unpasteurized juices
- Raw sprouts, especially alfalfa sprouts
- Unpasteurized milk and any foods made from it
- Unpasteurized soft cheeses, such as brie, feta, Camembert, Roquefort, queso blanco, queso fresco and Panela
- Herbal supplements and teas
- Fish that can be high in mercury, like shark, swordfish, king mackerel and tilefish. It’s OK for pregnant women to eat a limited amount of fish that have small amounts of mercury. You can eat up to 12 ounces of these fish a week. The 12 ounces can include shrimp, salmon, pollock, catfish and canned light tuna. Don’t eat more than 6 ounces of Albacore (white tuna) in one week. Always check with your local health department before you eat any fish you catch yourself.
- Raw or undercooked meat, poultry, seafood and hot dogs. Deli meats (such as ham and bologna) can cause food poisoning. Avoid them or reheat them before eating.
- Refrigerated pates, meat spreads or smoked seafood. Canned and shelf-stable versions are safe.
Beginner Yoga Workshop Series starting January 2012 in Syracuse
It’s easy to get caught up in the hustle and bustle of the holidays. Our bodies and brains can become out of sync and that’s when stress creeps in. Yoga allows us to hit the reset button and restore harmony to our systems through the breath/body connection. This week, give yourself the gift of yoga and slow down your body so your mind can catch up. Stop in for a class with us – check out the online calendar for all locations.
In Syracuse starting in January we have an amazing workshop series to offer, call today to sign up and it includes unlimited classes during the month of January – 315.671.5755.
Dates: Sundays – January 8th, 15th, 22nd & 29th – 1:00-3:00pm – cost $90
This workshop is designed for people looking to begin a yoga practice or get a great refresher for an existing practice. It includes four two hour classes where we’ll lay down a solid foundation to enhance your yogic experience. History of yoga, Yogic breath work, postures, proper alignment and health benefits will be broken down and discussed and put into practical application in a safe and supportive environment. Workshop taught By Trish Gallen, RYT yoga instructor and certified personal trainer, who trained at the White Lotus Foundation in Santa Barbara, CA.
Cost is $90 for the four week course and includes the four two hour classes as well as unlimited yoga classes during the month of January 2012 at CNY Healing Arts. Space is limited. Call 315-671-5755.
This is a great gift idea for someone interested in starting yoga!!! The holidays are coming soon!! Also- GREAT for runners and athletes to add to the fitness routine. ALL levels are welcome- Yoga is for everybody! Start off 2012 with a healthy step. Yoga is happiness.
New Year’s Day Dynamic Vinyasa Class in Syracuse
Join Trish Gallen on New Year’s Day for a 2 Hour Dynamic Vinyasa Class. Start the first day of 2012 on the right foot with a juicy yoga practice. There will be plenty of sun salutations and spinal twists to cleanse, detoxify and rejuvenate your body and mind. Trish always hand picks her playlist for every yoga class so you can be sure there will be vibrant music and best of all, great company!!
New Year’s Day Vinyasa Yoga Class
Sunday, January 1, 2012 – 11:00am-1:00pm
191 Intrepid Lane, Syracuse, NY
Fee is $15 and you must pre-pay by Friday Dec. 30th to attend this special class. Call 315.671.5755 to register and ensure your spot, spaces will fill up fast!
New Year’s Eve Yoga & Kirtan Celebration – Syracuse, NY
New Year’s Yoga Kirtan Celebration
December 31st, 1:30-4pm $25/person
CNY Healing Arts Center at 195 Intrepid Lane, Syracuse, NY
Call 315.671.5755 to RSVP – space is limited so sign up soon!
Join us for this special New Year’s Eve event with Cynthia Powers-Broccoli, yoga instructor, and the incredible Kirtan band, The Now, with Mark Nanni and David DeSiro. This promises to be a powerful afternoon of giving thanks and praise through sacred chanting and yoga! Welcome 2012 in with grace and gratitude at this amazing live music workshop! It’s not to be missed! Includes light refreshments.
About Cynthia:
A 1993 graduate of Boston College, Cynthia worked for many years in New York City, Los Angeles, and London as an executive recruiter for the Financial Services Industry. Seeking balance amid a stressful career, Cynthia became a student of Yoga seventeen years ago– and her passion ignited. Yoga transformed her life. She became a 200-Hour Certified Yoga Instructor in 2005 in order to help others reconnect to their inner Guru through the healing benefits of yoga. Cynthia believes that the spiritual and sacred aspects of yoga should be honored in every yoga class. Her classes are infused with the energy and vibration of her many Gurus – Yogi Bhajan, Gurmukh Kaur Khalsa, David Life, and Sharron Gannon – to name a few. She teaches Yoga for Fertility, Couples Yoga, and Vinyasa Flow at CNY Healing Arts Center. She loves incorporating a mix of ancient Sanskrit chants and spiritually uplifting songs with modern, soulful music for a dynamic and fun flow class.
About Kirtan:
Kirtan is a musical call and response where the “band” calls and the “audience” responds. In reality, however, we are all the “band” and the “audience” is the Divine. We chant to the different forms of the Divine, mostly in Sanskrit. Don’t worry if you’ve never been to a Kirtan or don’t know Sanskrit: you can learn the music and the words on the spot, and although everyone is encouraged to sing, you can also feel free to dance, clap, or even just quietly meditate upon the music and the occurrence of the vibration of the mantras. Kirtan is a form of Bhakti (devotional) Yoga.
Here are a few words on chanting from a Thanksgiving message from Sai Maa Laxmi Devi: “Chanting is like vitamins or a tonic—it nurtures and nourishes our inner being, our subtle being. As when we eat food to nourish our whole body, when we chant we please the Atma. We get intoxicated by chanting our Beloved’s name. Chanting rejuvenates the whole being. Chanting brings the mind to the heart and the heart to the mind. Chanting with devotion is pure bhakti: when we get lost in the chant, our devotion has increased to a point where we become the name we are chanting.”
Why Yoga?
I’ve been a pretty active person my whole life. I was on my first swim team at five years old and I played on team sports up and into college. After college, and I guess missing some of that excitement and drive to be active, I started signing up for little road races. A few 5k’s here and there. I liked running but it was a constant struggle. It hurt, I gasped for air and I was slow. Although it was not my strong suit (to say the least), I still kept at it – even in the middle of a 3 mile loop when I felt like I was going to die, something about it kept me going. Maybe it was the buzz after the run, or the sense of accomplishment. In any event, I kept at it and in my first few years of running these little road races I began to realize that a huge chunk of my happiness was centered around being physically active. If I had a issue that I was battling with emotionally after a nice long run, I’d normally have it ironed out in my head and be a little more at peace. It had become my meditative movement and I began to need it not only for the physical benefits but, more importantly, for the emotional benefits as well.Reconnect with Mother Earth
There are so many ways to connect with others in this day and age of iPhones, Facebook, Twitter, blogging, YouTube and more. It’s fun and easy to do but we must be sure that connecting via technology is not the only connecting that we do.
Make time each day to step outside, look up at the sky, take in the fresh air, listen to the birds and feel Mother Earth beneath your feet as you reconnect with nature. There is no need to do anything except enjoy the moment and mindfully take it all in. Allow your heart to connect with the essence of this world, open up and listen to your intuition.
We lead such busy lives that we can sometimes allow it to run us. Take control of yours today by making some time to pull away from technology every day, even if it’s only for a few moments. You’ll find a deeper sense of belonging growing inside of you as you reconnect to life and nature.
This is the first step in becoming connected and aware of life around us. At CNY Healing Arts we offer yoga, meditation classes and workshops which our clients find extremely useful for fostering a greater connection to the universe as well as cultivating an ability to live in the moment, the now. Check out our online calendar for some upcoming events and please join us for a class or workshop with like minded people looking to create more peace and love in this world while making it important to connect with nature and life all around.
Your Body is a Temple: Honor It!
We believe you should treat your body like it’s a temple and honor it by taking the best care of it that you can, after all, it’s the only one you’ve got. There are so many things you can do each and every day to give thanks to your body. When you’re body is taken care of well you feel good, you are able to do more, it doesn’t hold you back with aches, pains and limitations. Learn to listen to your body and inner voice, it’s there to help you keep it working at it’s best.
What does this mean and how do you apply it to your life and your body? There are so many ways for you to give thanks to your body and honor it, below are just a few.
- Daily Meditation: even if it’s just 5 minutes of closing your eyes, sitting still and focusing on breathing in and breathing out.
- Yoga: daily, weekly, an at-home practice and/or on the mat in our studio. This will help you connect your body and mind for a more balanced way of living.
- Massage: this may seem like it’s a “treat” or an “indulgence” or something that people only do when they have aches and pains. Not true. Massage can simply be looked at as being proactive about your health and well-being. If you take vitamins to keep yourself healthy, why not a regular massage?
- Acupuncture: this Eastern practice is again not just to be utilized when you are having a health problem, look at it as a way to stay healthy, and keep feeling good.
There are many things you can do to take care of yourself. The point is to be sure to look at them as necessary, and do them. Remember, you’ve only got one body! Please allow us at CNY Healing Arts Center the opportunity to assist you. We would love to be of service.
SYRACUSE:
191 Intrepid Lane, Syracuse, NY 13205
315.671.5755
ALBANY:
38A Old Sparrowbush Road, Latham, NY 12110
518.724.5750
ROCHESTER:
2244 East Avenue, Rochester, NY 14610
585.244.1280 ext. 2
Holiday Hours of Operation: From Thanksgiving Through to New Year’s Day
At all CNY Healing Arts Center locations we are closed for normal operations on Thanksgiving, Christmas Day, and New Year’s Day. With the exception of the Giving Thanks Vinyasa class offered in Syracuse, NY from 9:30-11:30am on Thanksgiving morning.
At all CNY Healing Arts Center locations we are open for a full business day, normal hours of operation, Thanksgiving Eve, Christmas Eve, and New Year’s Eve. We are also open full day the day after Thanksgiving, Christmas and New Year’s Day.
Have a safe, happy and healthy holiday season!
From all of us to all of you
Giving Thanks Vinyasa – Syracuse Yoga Offering
Giving Thanks VinyasaJoin Trish Gallen on Thanksgiving morning, November 24th, 9:30-11:30am for lots of sun salutes and solar vinyasa flow to get you moving, coupled with music that will fill your heart with gratitude. This yoga offering is a great way to cultivate a sense of true gratitude and celebrate giving thanks.
* To join Trish for this workshop you must pre-pay by Wednesday, November 23rd. Pay by phone by calling us at 315.671.5755 or stop in to CNY Healing Arts. $15 FEE.
A Letter from Trish:
Hi!! My name is Trish Gallen and I am the yoga coordinator at Syracuse CNY Healing Arts. I’m thrilled to join the yoga program at CNYHA and am looking forward to seeing you on the mat!
We’re adding new fun and fresh classes, with great music and vibrant energy. We’ll have everything from slow and restorative flows to dynamic vinyasa flows to add some heat.I’m a yoga alliance certified RYT through the white lotus foundation in Santa Barbara California. My specialty is vinyasa flow. I studied under Ganga White and Tracey Rich, two of the most noted pioneers of western yoga. I love to incorporate current music into my classes and stitch that together with traditional yogic pranayama, asana, and meditation.
Register for any class or workshop by calling 315.671.5755 .
- Open Level Dynamic Vinyasa Flow 9:30am
- Open Level Slow Vinyasa Flow 9:30am
- Open Level Dynamic Vinyasa Flow 7pm
- Hot House Yoga 6pm
- Open Level Vinyasa Flow 8:30am
- Sahdna (long class) – Dynamic Vinyasa with plenty of Pranayama 8:30am
Help for Fall Allergy Season Sufferers
Fall means apple cider, pumpkins, the fresh smell of fallen leaves—and the return of allergy season for some people. Whether it’s ragweed, mold—or both that affect you, we at CNY Healing Arts Center wanted to share a few things below that can help prevent and alleviate some of your symptoms.
Clean up your leaves
Wet piles of fallen leaves are prime breeding grounds for leaf mold, and while leaf mold is valuable to your soil, it can send you into a frenzy of sneezing fits if you’re allergic. Clean up fallen leaves promptly, before they get wet and moldy and if at all possible have someone who is not allergic do it.
Clean your filters
Staying indoors when pollen counts are high is the most effective way to cut down on both mold and ragweed reactions—but not if you’re pumping in pollen from outside. Take the time now to clean or change your furnace filters, since ragweed pollen persists long after the temps turn cold.
Take vitamin C
Vitamin C has antihistamine activity. Taking supplements has been reported to help people with hay fever in preliminary research. Consider 3,000 – 6,000 mg of Vitamin C in divided doses, per day. Bioflavonoids such as Quercetin, might act synergistically with Vitamin C as both have antihistaminic activity. Some doctors of natural medicine advise people with hay fever to take 400 mg of Quercetin two to three times per day.
Your diet
Be sure to include these anti-inflammatory foods in your diet such as avacodos, extra virgin olive oil, ginger, omega fatty acis and tumeric. Diet can greatly influence allergic responsiveness or lack of it.
Get a massage
Massage Therapy and Lymphatic Drainage Massage not only treats those parts of you which are a problem, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.
Massage for allergies can help clear mucus from the nose and throat.
Please feel free to contact us at the CNY Healing Arts Center nearest you if you would like more information or relief from your seasonal allergies. Click here for Contact Info.
