HOW TO EAT BEAUTIFUL FOOD , IMPROVE YOUR ENERGY, BALANCE YOUR HORMONES and LOSE YOUR EXCESS Fat FOR LIFE!

The main issues of Post Natal Recovery are all supported by a Nutrient Dense ‘Healing’ Diet. Healing Diastasis, tissues of the birth canal, C-Section wounds and the Pelvic Floor muscles and connective tissue should all be viewed as ‘healing wounds/tissue trauma’. Complete healing takes one year and can be extended to two years depending on the tissue trauma post birth.

• C-Section Recovery
• Healing of Diastasis
• Pelvic Floor Restoration
• Hormonal Balance
• Energy
• Mental Wellbeing
• Fat Loss

Food is fundamental and makes up the building blocks of our body. New mothers need nutritious meals during this time, so she can rebuild her strength. While there are variations from culture to culture, what the postpartum foods have in common is that they are easy to digest, mineral rich and collagen dense. These foods also help a woman to produce milk with more ease.

Keep hydrated

Optimal hydration is essential. Dehydration impairs oxygen delivery to wounded tissues. A Collagen molecule is also approximately 70% water.
What To Do: Aim to consume 2-3 litres of water each day. In winter this can also be herbal teas, from hot soup, porridge in the morning. Not from fizzy drinks, fruit juices, milk or coffee. A fantastic tea to start drinking is Tulsi Tea.

Eat Enough Protein
Protein breaks down into Amino Acids when digested. Amino Acids are essential in all cell reproduction. Protein/amino acids are also vital for collagen synthesis, tissue remodelling, wound contraction, and skin re-structure. Ultimately, protein deficiency impairs all stages of wound healing and reduces immune function.
What to Do: Eat some Protein at every meal. Perhaps eggs at breakfast, chicken with lunch, salmon at dinner. If you are vegetarian, up your intake of the protein rich produce such as quinoa, beans and pulses. Consider the quality of your protein. Organic eggs, chicken breasts, turkey mince, salmon steaks are preferred over sausages, black/white pudding, prepackaged burgers/breaded minced chicken etc.

Eat GOOD Fat
Fat – provides energy and spares protein for wound healing. Aids in absorption of vital fat soluble vitamins including vitamin A. Essential fatty acid deficiency may adversely affect wound healing. Polyunsaturated fats (fish oils) also shown to have a positive effect on mood, brain health and inflammation too.
What To Do: Minimise “bad” fats. Cut out anything that reads trans fat, hydrogenated fat, partially hydrated fat in the ingredient list. Stop cooking with vegetable oils, switch to coconut oil. Stop using vegetable spreads on toast/bread etc, use organic butter instead. But minimise the need to use this, ie cutting down on bread.
Increase good fats, cook with coconut oil, eat fish rich in essential fatty acids, Wild Salmon, Atlantic Mackerel, Halibut. Eat Avocados, nuts such as walnuts, almonds, brazil nuts. Eat raw olive oil, don’t cook with it. Dress salads with olive oil, mash your potatoes with it.

Eat your Veggies- Change the look of your plate
Get Creative With Your Veggies and Add Them To EVERY Meal! Breakfast too if you can. For lunch and dinner, vegetables should cover half of your plate.

Gut Health
Antacids linked to Vitamin B12 deficiency and the dysregulation of vital stomach acid levels leading to intestinal overgrowths of ‘bad bacteria’……many women take these towards the end of their Pregnancies when experiencing heartburn and indigestion! During the birthing process you may have been given an antibiotic. This will reduce the amount of good bacteria in your system. Other signs which indicate a need to improve Gut Health. Recurring Thrush, constipation (going every day), bloating.
What to Do: Try to only take antacids if you really need to with the aim of weaning yourself off them. Start taking a quality probiotic every day. Ensure you are eating enough fibre, found in your veggies and wholegrains. Drinking enough water to hydrate the intestinal wall and

Stress Management
Cortisol (stress hormone) is naturally elevated in Pregnancy, birthing and in the post birth phase. Cortisol inflames the system. Adrenal support and stress management is hugely required in the Post Pregnancy period.
What To Do: Ask For HELP! Delegate! Allow a few plates to drop! Say Yes to Less. Prioritize restorative activity to reduce cortisol, it’s the catalyst for a cascade of hormonal imbalances. Reduce your intake of coffee, to zero if fat loss is your goal.

Hormone Balance
Minimise your exposure to animal hormones. Limit, with the aim of cutting out dairy. Buy organic dairy and meat if you can find/afford it. Animals are a product, they are pumped full of antibiotics and hormones to grow them bigger and to prevent them from becoming ill. It’s all about profit, not their wellbeing or ours. Here again it is about quality over quantity.
Consider what you are putting on your skin.

Think ‘Nutrient Density’ NOT ‘Dieting’
“Eat lots of this wonderful food” not “DO NOT EAT THIS”

If you are currently Pregnant or have recently given birth, you will be interested in my Postpartum Pilates Programme. In this Programme you will receive an eBook with much more detail on Post Pregnancy Nutrition to heal and restore your body along with videos to regain your Pelvic Floor strength, beginning a core strengthening programme and correcting posture.

I hope you’ve enjoyed this post. Keep in touch on Facebook, Twitter, Pinterest and Instagram for updates and feel free to ask me any questions you may have.

Emma x