Class 2: Nutrition & Prenatal Exercise
Assignments
Reading: Pink 2-4, Yellow 8-9, Green 10-19
Nutrition: Begin this week to use the nutrition tracker. Don't let it stress you out, just motivate you.
Exercise: Pelvic floor exercises, squats, pelvic rocks-- good posture and positioning! Regular exercise too (walking, yoga, etc.)
Relaxation: Take time to practice deep breathing and full body relaxation EVERYDAY. Take time for some positive TOUCH daily (massage).
Nutrition: Begin this week to use the nutrition tracker. Don't let it stress you out, just motivate you.
Exercise: Pelvic floor exercises, squats, pelvic rocks-- good posture and positioning! Regular exercise too (walking, yoga, etc.)
Relaxation: Take time to practice deep breathing and full body relaxation EVERYDAY. Take time for some positive TOUCH daily (massage).
Follow-up Information/Links
Staying Healthy & Comfortable
Lots of good resources---please see this list under "Resources" for links on exercise, massage therapists, chiropractors, etc.
Optimal Fetal Positioning / Exercise
Spinning Babies- THE resource for everything related to baby positioning- lots of exercises, positions, etc.
ALIGN movement blog (read all the entries on this page about pregnancy, squatting, posture, etc.)
Watch the videos at the bottom of the page about optimal fetal positioning, posture, and exercise
Nutrition
Plumtree Baby Weekly Diet checklist
Dr. Brewer Pregnancy Diet
Mercury Levels in Fish: list and article from the American Pregnancy Association, FDA chart, EWG Tuna Calculator
Nutrition Information for any food (including food from restaurants)
Exposures (Medications, chemicals, etc.)
MothertoBaby (formerly OTIS) 1-866-626-6847 -- see "fact sheets" or call for specific information
Pregnancy Risk Line (Utah) 1-800-822-BABY (2229)
Drugs.com allows you to search any medication and read the Pregnancy/Breastfeeding information (ibuprofen as an example)
LactMed, the app I mentioned
Article from the CDC on Medications during pregnancy
Lots of good resources---please see this list under "Resources" for links on exercise, massage therapists, chiropractors, etc.
Optimal Fetal Positioning / Exercise
Spinning Babies- THE resource for everything related to baby positioning- lots of exercises, positions, etc.
ALIGN movement blog (read all the entries on this page about pregnancy, squatting, posture, etc.)
Watch the videos at the bottom of the page about optimal fetal positioning, posture, and exercise
Nutrition
Plumtree Baby Weekly Diet checklist
Dr. Brewer Pregnancy Diet
Mercury Levels in Fish: list and article from the American Pregnancy Association, FDA chart, EWG Tuna Calculator
Nutrition Information for any food (including food from restaurants)
Exposures (Medications, chemicals, etc.)
MothertoBaby (formerly OTIS) 1-866-626-6847 -- see "fact sheets" or call for specific information
Pregnancy Risk Line (Utah) 1-800-822-BABY (2229)
Drugs.com allows you to search any medication and read the Pregnancy/Breastfeeding information (ibuprofen as an example)
LactMed, the app I mentioned
Article from the CDC on Medications during pregnancy