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Wellness and Fitness during Pregnancy- 7 tips that are a MUST

Here are 7 tips that are a MUST:

1. Learn the #1 secret to healthy weight gain during pregnancy.
Preggo 8months
Protein and exercise – no cravings. Stay hydrated. Fruit Smoothie Shakes calm the cravings.
2. Must-have nutritional supplements to prevent nausea and provide essential nutrients for you and your growing baby.
Prenatal (low iron- best iron from food!)
Vitamin d (winter time or not getting enough sunlight exposure-minimum 4 hrs. per day)
Fish Oil/Omega-3
Probiotic (Acidiphilius)
B Vitamins (B100 complex)
3. The safest and most effective fitness routine to stay in great shape for 9 months!
Body Bands
Excercise ball
Walking briskly 30 minutes/daily
4. Top 5 foods to avoid during pregnancy.
Hot Dogs and Deli meats – e coli, salmonella, toxoplasma
Raw Eggs – salmonella
Sushi/shellfish- raw fish – parasites or bacteria
White refined Sugar – can create addiction in baby
Artificial flavors , dyes, and sweeteners – neurotoxins
Flu shot- just to much junk in them and and contain heavy metals
5. Top 10 superfoods to incorporate into your diet.
Protein – Fit Shake
Eggs – protein and choline (promotes growth and brain health, and helps to prevent neural tube defects, omega 3’s
Salmon – omega 3 fatty acids , protein
Beans – fiber and protein, iron, folate, calcium, and zinc
Sweet potatoes – carotenoilds, vitamin c, folate, and fiber
Walnuts – baby brain growth, great snack with apple
Greek Yogurt – calcium
Dark, green leafy veggies (spinach and kale) – vit A, C, K, folate – eye health
Berries – antioxidants
Ground Flax Meal – fiber and omega 3’s
6. #1 nutrient baby needs during 3rd trimester.
7. This tip can decrease labor time, decrease pain during labor, reduces use of interventions and keep your biochemistry balanced/ functioning at peak level- Chiropractic

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