Feng Shui Mommy Online Childbirth Course (1st Trimester- Body)
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Transcript of Feng Shui Mommy Online Childbirth Course (1st Trimester- Body)
• Kegels• Fitting in Exercise• Do What You Like and Do What You Did• Training the Endorphins• Body Image• Go To Moves
Prenatal Exercise- Shower Squats and Kegels
• Better orgasms, efficient laboring muscles, speedier postpartum recovery, & urinary control
• Pull in and up, hold for 10, and fully release
• Focus on the release- how does it feel?
• Practice 5 sets three times per day
• Breathe
Kegels
• Shower Squats• Stairs• Parking Lots• Nesting• Walking and Talking• Sitcom Stretches• Audio Book Walks
Fitting in Exercise
• Ease pregnancy discomforts, improve mood, & decrease stress
• Continue what you did• No blunt force trauma• Listen to your body and baby• Not an “exerciser”? Start slow
Do What You Like and Do What You Did
• Natural pain relievers• 200 times more powerful than morphine• Build upon themselves• Naturally release during birth• Improve mood• Exercise promotes the release• Pass it on to baby
Training the Endorphins
• Identity Crisis• Exercise integrates you with change• Temple of Life• You deserve love and praise• Regular movement is the highest honor
Body Image
Go To Moves
• Walking• Swimming• Yoga• Prenatal Exercise DVDs and Classes• 45 minutes 5 times a week
The Nourishing Basics- What to Eat
• The Basics• Rainbow of Wonder• Prenatal Vitamins and Omega 3s• Small and Steady• Stay Away!
The Basics
300 additional calories per day.
• Protein- eggs, beans, peas, quinoa, nut butter, tofu, leafy greens, seeds, cottage cheese, lean meats, milk, yogurt.
• Seeds, Grains, and Nuts = fiber, healthy fats, and protein
• Veggies- green leafy lettuce, avocado, green beans, broccoli, asparagus, peppers, celery, cabbage, bok choy, kale, chard, mustard and other greens, squash, sweet potatoes.
• Fruit- cantaloupe, oranges, peaches, apricots, strawberries, blueberries, honeydew melon, watermelon, kiwi, grapes, apples, pineapple, cherries, bananas, pears.
• Fiber- fruits, vegetables, and grains.
• Salt to Taste- Use a variety of sea salt
Rainbow of Wonder
• Natural Colors• A Small Piece of Each• Farmer’s Market- Have Fun!• Smoothies!• Baby Food Training
Prenatal Vitamins and Omega 3s
• 400 micrograms (mcg) of folic acid.
• 400 IU of vitamin D.
• 200 to 300 milligrams (mg) of calcium.
• 70 mg of vitamin C.
• 3 mg of thiamine.
• 2 mg of riboflavin.
• 20 mg of niacin.
• 6 mcg of vitamin B12.
• 10 mg of vitamin E.
• 15 mg of zinc.
• 17 mg of iron.
150 micrograms of iodine
• High Quality Fish Oil Supplements- 300 mg DHA daily
Small and Steady
• 6 Small Meals• Eat every 2-3 hours• Prevents indigestion• Curbs nausea• Provides opportunities for mindful breaks
Stay Away!
• Alcohol, cigarettes, & caffeine
• Fast food, fried food, & carnival food
• Refined sugar, white flour products, white rice,
white potatoes, and white baked goods• You deserve an occasional treat!
Checklist
• 5 sets of Kegels, three times per day
• 45 minutes of movement, 5 times per week
• Mentally recite 5 things you love about your body each day
• Eat 6 small meals each day- include a bit from each major
(healthy) food group
• Take a daily Prenatal Vitamin
• Take a 300 mg dose of DHA daily