1. Have protein and Low GI foods for breakfast
Protein sustains the appetite meaning you are unlikely to snack mid morning and your energy levels remain stable until lunch. Many people grab some cereal or quick slice of white toast as they rush out of the door in the mornings. Big mistake.
An egg – boiled, poached or scrambled with a slice of wholegrain toast and piece of fruit may sound like a lot for breakfast but your energy levels will stay up all morning – you won’t need a ‘pick me up’ come mid morning and the savings you make by not needing to snack later means that during the course of the day you are likely to eat less.
2. Up your Iron
Low Iron level is one of the most common nutrient deficiencies during pregnancy and post baby. Iron is needed as your body needs to make more blood when you are pregnant to carry the oxygen around the body. Therefore you need more iron. Without the body’s tissues and organs will not get the oxygen needed to function properly. Your body needs more during the last trimester to maintain placenta and fetus stores. You need 30mg per day in pregnancy and after childbirth. Best food sources are: Red Meat, dark poultry meat (the dark bits of the chicken and turkey), fish, eggs (well cooked) and molasses.
Ensure you have foods rich in vitamin C (50mg a day) when you are eating the iron rich foods, otherwise your body will not be able to absorb the iron. Broccoli, Blackcurrants, red peppers, green peppers, Watercress, Curly Kale and Savoy cabbage, Brussel sprouts (steamed). Kiwis are your best snack option. Spinach actually doesn’t have has much viatmin C as Watercress (26mg versus 62mg per 100g).
Steaming vegetables is best as it will retain all the nutrients (plus it’s quicker!)
3. Improve your Sleep
When you sleep your body re-generates and repairs to bring it back into balance (known as homeostasis). Sleep is also very important for hormone regulation. Hormones have certain jobs to do such as how much fat you store in your body, your heart rate and blood pressure and have a vital role in how or when you get pregnant. Melatonin is key sleep hormone to it regulates when you sleep and quantity of sleep you need. Low levels in your body will result in restlessness, poor sleep and night or early morning waking. It’s produced by the pineal gland and increases during dark or reduced light. Melatonin production is optimum between 10pm and 2am. By dimming the lights an hour before you go to bed you are giving your body the sign to increase production of melatonin. Then make sure you sleep in a pitch black room for great sleep – blackout blinds will help you achieve this.
4. Boost Mood with Selenium
Selenium is a powerful nutrient vital for helping boost immune system, warding off disease and boosting mood. Sickness makes us feel low and lethargic and in pregnancy illness can be make you feel terrible! So snack on foods rich in selenium - brazil nuts are right on top of the list. Chop them and add to muesli or natural yoghurt. Five brazil nuts provides you with your daily recommended amount.
5. Rewire your body
It’s important to learn to relax properly – with today’s ‘racy’ society with everyone on the ‘go’, it’s difficult to ‘switch off’. These two exercises will release tension and boost you.
Shoulder release.
- Lift your shoulders to your ears and place one hand on your chest.
- Does your chest rise as you breathe? Note: This means it is short and shallow and will leave you feeling anxious and low on energy.
- Bring your shoulders half way down, but still in a held position, then imagine they are softening and melting like ice cubes.
- Let them drop naturally to where they should be.
- Feel the back of your neck lengthen and try to breath from your stomach, rather than chest.
- Place the palm of your hand against your forehead.
- Press your forehead against the palm of your hand so your head comes forward.
- Keep breathing and avoid pushing your hand or head too much.
- Feel the muscles in the side and front of your neck stand out. Release and let your neck soften.
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