FEBRUARY 8, 2021

"Anti-inflammatory pineapple and ginger add a twist to the classic nutrient-dense green smoothie," says New York City–based registered dietician, Ariana Korman, CDN. "The enzyme bromelain in pineapple has been shown to speed up muscle recovery." Chia seeds are rehydrating while MCT oil provides healthy fats and, according to Korman, "fuels the brain and supports memory, focus, and critical thinking." Matcha adds a hit of energy without the jitters.

“When there’s a lot going on sometimes just taking a 20-minute siesta is exactly what I need,” says Noah Lopez, a Tier 3+ trainer at Hudson Yards in New York City. “I rest my eyes, shut my blinds, and focus on breathing in and out for a few minutes. If I doze off, I sleep until my alarm goes off.” Lopez recommends blackout curtains (to help keep the light out during the day) and using the “do not disturb” function on your phone.

A new study shows that at least that much moderate-intensity physical activity, like walking, may be needed to prevent gestational diabetes (which is diabetes diagnosed for the first time during pregnancy). Physical activity has a positive impact on mood, and may help with weight management, both during pregnancy and in the postpartum, says Samantha Frances Ehrlich, Ph.D., assistant professor at The University of Tennessee, Knoxville. In addition, she notes, if a woman with an uncomplicated pregnancy was participating in vigorous-intensity activity prior to the pregnancy, she should be encouraged to continue these activities during pregnancy and the postpartum period.

Ehrlich suggests using the “talk test” to gauge your intensity: If you can carry on a conversation, you’re not going past moderate intensity. If you can only get out a word or two at a time, you’re working vigorously.