having a more enjoyable
pregnancy?
Have a rest - put your feet up
•
Take every opportunity to
rest and elevate your feet.
If in a position where you
have to sit for extended
periods of time, then rest
your feet on a stool to
provide elevation.
Encourage your feet
to breathe
•
Healthy feet need a breather
-
avoid footwear or socks
that constrict your feet.
Keep active
•
Regular exercise will both
improve your overall
physical health and aid
circulation. If you find you
have to sit for long periods
of time, build in occasional
“
walk abouts” so as to aid
circulation.
Custom made
orthotics
•
Orthotics support the
skeleton, muscles and
fascia in the correct
position – key to relieving
many foot pain symptoms
during pregnancy. Benefits
may include; postural
improvement, joint stress
reduction, support of
ligaments, treating
overpronation, increased
comfort while walking and
exercising and prevention
of other foot conditions
such as plantar fasciitis,
bunions and metatarsalgia.
Wear compression
stockings
•
Compression stockings work
by promoting circulation and
the return of blood back up
to your heart through the
venous system with the
application of gradual
pressure to your leg.
Wear the right
footwear
•
Proper fitting footwear is
very important in treating
the symptoms associated
with pregnancy – particularly
comfortable and adjustable
footwear because feet swell
as the day progresses. Ask
your BioPed Pedorthist about
the benefits of correct indoor
footwear as well as the most
suitable footwear following
pregnancy as foot length and
width is often altered.
•
Regularly check your
footwear throughout your
pregnancy. Your feet will
change and grow, so have
them measured regularly
throughout your pregnancy.
Watch your diet
•
Try to avoid foods that are
high in salt as these will
result in water retention.
A healthy well balanced diet
can result in a much happier
pregnancy with healthier
supportive feet.
...................................................................
Andrea Putre-Ondevilla
C Ped (C)
BioPed Etobicoke
h e a l t h • l i f e • w e l l – b e i n g
39
Healthy Starter Recipe
Preparation Time: 1 hour,
45
minutes Serves: 6
Enjoy this right away or
bake it and freeze it (in indi-
vidual portions if you want)
to reheat within the next
two weeks. To microwave
instead of bake, cook in a
12-
cup (3L) microwavable
dish on high for 17 minutes.
Try milk or yogurt to top the
pudding off nicely.
Ingredients
¾
cup pot barley
¾
cup large-flake rolled oats
¾
cup bulgur
½
cup slivered dried apricots
½
cup dried cranberries
or raisins
2
tbsp flaxseeds
2
tbsp packed brown sugar
1
tbsp butter
½
tsp salt
½
tsp cinnamon
Preparation
1.
In 8-inch (2L) square glass
baking dish, whisk together
5
cups water, barley, rolled
oats, bulgur, apricots,
cranberries, flaxseeds, brown
sugar, butter, salt and cin-
namon.
2.
Cover and bake in 350°F
(180
°C) oven until grains
are tender and water is
absorbed, about 1 ½ hours.
Cut into squares and serve
warm.
Mixed Grain
Breakfast
Pudding