THE 4 PILLARS FOR A HEALTHY PREGNANCY AND BEYOND
HYDRATION
Keep your fluids up. Nothing beats filtered water. Try adding some slice of lemon/lime or cucumber to your water in the hotter months for some flavour. A pinch of Himalayan salt helps the water to get into your cells. Herbal teas and bone broths in winter are delicious to sip on and to keep you warm!
QUALITY FOOD
Fat is fuel for your brain, neurotransmitters and hormones. Proteins are the building blocks for your cells, muscles, body and fruit and vegetables provide vitamins and minerals to complete the picture. Base your meals around high quality nutrient dense foods. Instead of vegemite, jam or peanut butter on toast, have scrambled eggs. Add some avocado, tomato or greens to the mix. Rather than a ham and cheese sandwich for lunch, have some leftover chicken, boiled eggs or slow-cooked lamb with veggie sticks, chopped strawberries. It doesn’t have to be a ‘meal’ as such. Picking at a range of items on a plate is a great and easy way to eat when you are time poor. Kids also love to pick at food, so giving them chopped up veg sticks, fruit and some meat also makes for a quick and simple lunch for school.
Meals should be based around a quality protein (chicken, beef, lamb) quality fats (avocado, coconut oil, olive oil, macadamia nuts) and vegetables.
MOVEMENT
It is important to keep yourself moving. If you are an office working, get up and out of your chair regularly and move around. Get outside for some fresh air.
Engage in moving your body for at least 30 min each day with a mix of strength based sessions, higher intensity cardio and low intensity activity such as walking, yoga, swimming.
SLEEP
Our physical and psychological repair is done in our sleep. It is highly important that we get quality sleep to rejuvenate our bodies and for cellular and hormone recovery and repair. It is important to be in bed by 10pm as your physical repair cycle starts around this time. To facilitate quality sleep, sleep in a cool dark room and minimise exposure to caffeine and stimulants.
