•Prenatal Exercise- Shower Squats and Kegels •The Nourishing Basics- What to Eat

1st Trimester

Prenatal Exercise- Shower Squats and Kegels

• 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 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