STEP 1 EAT RIGHT “Taking care of yourself is more important than how much
weight you’re carrying,” says Sue Filmer, a Cape Town based registered dietician with an interest in functional medicine. “Keep it simple, be patient and ask for help if necessary.” But before you make any major changes to your eating patterns, see your doctor to assess any potential areas of concern, such as anaemia, low thyroid function or gestational diabetes.
SUE’S EATING TIPS
Prepare and freeze a few healthy meals before the baby arrives. If you have a fussy baby who doesn’t give you a minute to yourself, cooking will be out of the question and the temptation to order pizzas will be high.
Cook enough for at least two meals. Brown rice and lentils
can be made and used over a few meals by adding a simple variety of vegetables and proteins such as chicken, fish, egg or beef.
Use leftovers, such as chicken for dinner with vegetables, and chicken salad for lunch the next day. When you go shopping, don’t buy sweets, biscuits or chips. It may sound obvious, but if they’re not in the kitchen cupboard, you won’t be able to eat them. Keep healthy snacks handy so you aren’t tempted to make bad choices. Avoid large quantities of coffee, tea or sugar to keep you going. Rather eat regular small snacks.
Continue taking your multivitamin and omega 3 supplements while breastfeeding.
Drink plenty of water – aim for about three litres a day. STEP 2 GET MOVING
Even once your doctor has given you the okay to start exercising, you may not be able to find the time, and you’ll almost certainly not be able to stick to a schedule for the first few months, as your newborn will still be dominating the household routine. Squeeze in a trip to the gym when you can, or get creative with these home workouts, provided by wellness coach Bridget Knight, who runs Wellness4living fitness centre in Cape Town. “For cardio exercises, anything that temporarily speeds up your breathing and heart rate are good – running, cycling, walking, swimming and dancing all fall into this category,” says Bridget. “Getting your core – your abdominal muscles – back into prime form is the fastest way to help your body bounce back,” Bridget says. “Your previous fitness and exercise level will directly impact on your recovery exercises. Start with a 30 minute workout and see how you feel. Always warm up first by walking or stepping for five to 10 minutes. And keep well hydrated.” Bridget cautions that if you’ve got abdominal muscle separation, you’ll need to take extra care, and avoid certain exercises, such as planks and pushups. Speak to your doctor or trainer about modifications.
Fully adjustable for ultimate comfort and support.
Helps reduce stretch marks.
Provides abdominal support and comfort after c-section.
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The binding of a woman’s abdomen post-delivery has been used therapeutically for centuries all over the globe. Belly Binder™ is worn post-partum to assist your body in regaining its pre-pregnancy beauty and shape giving you that extra boost of confi dence you deserve after child birth.
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Available at Baby City, Babies ’R’ Us at Toys ’R’ Us , Baby Boom, selected Dis-Chem and Checkers Hyper stores, Reggies, leading baby & maternity stores and selected pharmacies.
Carriwell SA (Pty) Ltd •
P.O.Box 272, Umhlanga Rocks, 4320 Tel: (031) 564 8805, Fax: (031) 564 9647 •
www.carriwell.co.za,
info@carriwell.co.za
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