Post pregnancy fitness

As you are no doubt aware by now there are so many books out there telling you what to do and not do that I am just going to give you my practical advice, every mother and baby is different - this may sound obvious but I am amazed at how few experts really address this.

You will not feel like shopping and cooking at first so plan ahead, make sure you have your supplies ready at home it will make life much easier. If people offer to help say yes because you will be surprised at how tired and emotional you feel.

Good things to stock up on are:

1. Frozen chicken/fish/veg stocks , they make a great base for all soups and stews or can be taken on their own at any time. As well as being very easy to digest and good for your immune system this is a good comfort food, and has been a favourite for many years, I cannot recommend it highly enough.
2. Buckwheat and rice noodles and pastas.
3. Rice and barley (good to add to soups etc)
4. Dried herbs (fresh if poss).
   These are my first choice
1. Dill (stimulates the appetite, prevents and relieves wind, helps with insomnia and promotes the flow of milk in nursing mothers.)
2. Fenugreek ( good for reducing and expelling mucus, aids recovery, assists in balancing the blood sugar,)
3. Nettle ( promotes the flow of milk , and helps with haemorrhoids
4. Raspberry
5. Alfalfa
6. Red clover blossoms
7. Alfalfa and nettle together make a really good combination to give you strength.
8. Oats are wonderful, they are very calming.

Tips on food and drink.

A good way to start the day (whatever time!) Is to have a warm drink of ginger with a few fenugreek seeds, a slice of lemon and a little honey.

For breakfast I think oat porridge with a little grated apple and a little goat or sheep yoghurt is ideal.

Mid morning and mid afternoon have your omega 3 oil(argan or similar) mixed with omega 3 balance (if you have not taken these before please start with small amounts) you can mix this with a smoothie, half an avocado, a little stewed fruit or pear or apple juice. This is a very good way of keeping your blood sugar levels even.

You should continue with my basic food plan (as mentioned many times before) and also with the supplements I talked about in the first part of this pregnancy series.

I must stress that breastfeeding mothers need 20% more food.

It is important to make your diet rich in nutrient-dense foods, in other words try to avoid empty calories. But I do think it is important that you do not set yourself hard tasks, you have a new baby and that in itself is a wonderful achievement, so what I am saying is be relaxed about things, your digestion will behave much more efficiently if you are not stressed.

All fruit and vegetable smoothies are good, make your own up.

Mothers that come to me find my almond and sesame milk a good source of calcium without being mucus forming.

Use organic (if poss) whole almonds(one handful) with skin, likewise sesame seeds. Soak in water over night in water, drain ,put in food mixer with half a pt of water and wiz for a while, strain and you have your milk. You can alter the quantities according to your taste. You can put this with anything you like or just have it on its own.

If you can add a little black strapped molasses to your stewed fruit, smoothies etc. (it is very potent so go easy, you may not like the taste. ) this is an excellent tonic.

If you find you get a little constipated, which is not unusual, either at night or morning have 4 soaked prunes, two figs, some bran flakes and a little cinnamon simmered together. This should do the trick.

You know that this is the body doctor's web site so you are obviously interested in exercise. David has wonderful results and I often send my clients to him both before, during and after pregnancy.

Try not to worry about 'doing things', for example if your baby is up half the night and sleeps at times during the day, you should have a nap as well. Who cares if the house etc is not perfect, it will still be there another time.

Next we will look at pre pregnancy fitness.

For clients who are on the bodydoctor web page we offer priority bookings. For a consultation with gudrun jonsson at her london practice call 0207 603 1926.

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid