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4 Weeks Pregnant: Symptoms And All You Need To Know

4 Weeks Pregnant: Symptoms And All You Need To Know
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For many women, they don’t experience pregnancy symptoms until a few weeks after conception starts. It’s common to notice pregnancy symptoms at 4 weeks when the body starts taking on noticeable physical and mental changes. Additionally, cells start to divide in the baby’s body that will later make up the child’s brain, spinal cord, and other body parts.

Knowing the most common pregnancy symptoms at 4 weeks could be key to experiencing a happy and healthy pregnancy. And more importantly, any mother would want to know how well their baby is developing because major changes start to occur in the baby’s life at just a few weeks.

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So, let’s take a look at some major changes for mom and baby during 4 weeks gestation as well as some tips for making sure your pregnancy progresses with ease.

1. What to Know about the Baby at 4 Weeks

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    4 weeks into your pregnancy, your little tyke truly is a little tyke. A common size for an embryo (or a blastocyst at this point in the pregnancy) is about 3mm long. If you need a better visual, your baby is about the size of a mustard or poppy seed or smaller. During this period, many things are developing for the baby. First, cells are starting to separate into 3 different parts. These 3 parts will eventually become these major body parts:

    • Brain, spinal cord, and back
    • Circulatory system
    • Lungs, stomach, and urinary system

    As far as the baby, he or she is now growing in your plush amniotic sac which will be their “house” for the next several months. Your placenta is also developing at this time along the uterine walls. The placenta will send vitamins, nutrients, and oxygen to the baby in the amniotic sac via the umbilical cord.

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    2. How Your Body Is Changing and Common Pregnancy Symptoms at 4 Weeks

    Pregnancy symptoms at 4 weeks are non-existent for some mothers but hit like a ton of bricks for others. At 4 weeks, one of the most common symptoms is the lack of a period or a very spotty one. If the latter, this is likely due to the embryo detaching from the uterine lining. Hence, why you may see light spotting as opposed to typical menstrual blood flow.

    Physically, you may experience a wave of fatigue. What is usually a normal 8 hours of sleep turns into 13. While there are conflicting medical reasons to pregnancy fatigue, many blame it on higher than usual levels of progesterone.

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    Fluctuating hormonal levels could also mean larger, tender breasts, too. Sky-rocketing estrogen and progesterone levels are preparing your breasts for milk production so swollen boobs are to be expected.

    Lastly, you may find yourself snapping at everyone! Moodiness is also one of the most common expected pregnancy symptoms at 4 weeks. The heightened levels of hormones mean the neurotransmitters in your brain are reacting differently to certain stimuli.

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    3. Tips to Consider When You’re 4 Weeks Pregnant

    Pregnant woman in the process of washing a batch of assorted produce prior to the preparation of a salad

      Outside from the many physical changes you and your baby are experiencing at 4 weeks, there are several tips you can take advantage of to ensure this phase progresses smoothly.

      • Ditch the bad habits NOW! Because of the very crucial developments taking place with your baby, it’s vital that you cease with your unsavory habits now. Smoking and drinking are the first things to cross off your list. Carbon monoxide and alcohol could severely damage the baby’s neurological development, so shelve the Virginia Slims and Bourbon immediately! If you enjoy strenuous workouts, ease up a little. Consider a brisk walk to a hyperactive run. Trade your weight lifting classes for yoga or aerobics. Your body is catering to a delicate being so now is definitely the time to start taking it easy.
      • Take your vitamins seriously. At 4 weeks, you and your baby will need many nutrients to ensure a healthy pregnancy for the next several months. Start taking in more folic acid to prevent neurologic birth defects. Up your calcium game to strengthen your baby’s bones as well as yours. Foods with iron are a great way to ensure your baby gets plenty of extra oxygen through the bloodstream. Lastly, consider taking iodine supplements. Iodine is helpful to prevent severe mental and physical deformities, as well as preventing miscarriages and stillbirths. An easy way to get all of these vitamins and more is through prenatal supplements. Your OBGYN can provide them or you can get them over-the-counter.
      • Ease up on the junk food. Everyone enjoys a nice burger and fries occasionally, but now is the time to leave McDonald’s and Burger King in the fry cooker. Reduce the burgers and upgrade to more lean meats like white chicken and fish at 4 weeks. And you’ll want to maintain a healthier diet throughout your pregnancy. Lean meats, leafy greens, and fruits will provide an abundant amount of crucial nutrients, including the ones listed above. Junk food often comes loaded with sodium, sugar, fat (not the good kind!) and other foulness that could wreak havoc on your heart health. And what affects your body will affect your baby.
      • Get a due date. While some medical professionals advise against visiting the OBGYN at 4 weeks (some say to make a first appointment at 8 weeks), it may be a good idea to get an approximate due date at 4 weeks. This will come in handy when considering other major events in your life. Are you buying a house? If so, you know to have something large enough for you and your growing family come the baby’s birthday. Knowing the baby’s introduction date will provide you the time frame to start financially planning for your new addition. Many parents take this time to consider 529 education accounts for their children, life insurance policies, and other financial safety nets. Additionally, become familiar with the pregnancy leave policy at work. Knowing how much time you have for leave will provide you the peace of mind in planning for your little one’s arrival.

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      Published on July 22, 2021

      20 Healthy and Tasty Family Meals Ideas to Try This Week

      20 Healthy and Tasty Family Meals Ideas to Try This Week
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      It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

      Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

      Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

      1. Mini Meatloaves With Green Beans and Potatoes

        These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

        Get the recipe here.

        2. One-Pan Chicken Parmesan Pasta

          This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

          To try this recipe, go here.

          3. Sheet-Pan Chicken Fajitas

            Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

            Check out the recipe here.

            4. Philly Cheese Steak Stuffed Peppers

              Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

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              Try it tonight. Get the recipe here.

              5. Chipotle Chicken Quinoa Burrito Bowl

                This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

                Find the recipe here.

                6. Spinach and Chicken Skillet With Lemon and Parmesan

                  The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

                  Get the recipe for this dish here.

                  7. Oven-Fried Fish and Chips

                    Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

                    You can find the recipe here.

                    8. Pineapple-Teriyaki Chicken

                      Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

                      Find the recipe here.

                      9. Mozzarella, Basil, and Zucchini Frittata

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                        This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

                        Try it tonight. Get the recipe here.

                        10. Chicken and Sweet Potato Grill Packets

                          Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

                          The recipe for this meal can be found here.

                          11. Chicken and Spanish “Rice”

                            Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

                            Find the recipe here.

                            12. Honey Chicken Stir Fry

                              This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

                              Find the recipe here.

                              13. Chicken Skewers With Tzatziki

                                Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

                                This easy recipe can be found here.

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                                14. Healthy Walking Tacos

                                  Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

                                  Find out how to make it here.

                                  15. Slow-Cooker Chicken Noodle Soup

                                    This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

                                    The recipe can be found here.

                                    16. Cheesy Chicken and Rice Casserole

                                      This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

                                      Find the recipe here.

                                      17. Crockpot Rotisserie-Style Chicken

                                        Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

                                        Get the recipe for this flavorful chicken here.

                                        18. Santa Monica Street Tacos

                                          Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

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                                          Find the recipe here.

                                          19. Pizza Pasta Salad

                                            Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

                                            Try it tonight. Get the recipe here.

                                            20. Slow-Cooker Lasagna Soup

                                              Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

                                              Get the recipe here.

                                              Bonus: 3 Simple Ways to Make Meals Healthier

                                              Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

                                              Here are three easy ways you can make meals healthier for your family.

                                              1. Lose the Sugar

                                              Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.[2]

                                              2. Avoid Highly Processed Foods

                                              Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.[3]

                                              3. Replace Simple Carbs for Complex Carbs

                                              Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.[4]

                                              When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.[5]

                                              Enjoy Family Meals With Less Stress!

                                              Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

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                                              More Healthy Eating Tips

                                              Featured photo credit: Jimmy Dean via unsplash.com

                                              Reference

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