Most of your nutrients come from your diet. We encourage you to eat 80-100gm protein/day and drink 100oz water along with a healthy diet. Avoiding processed foods in important for you and your babies health. We love the book: "Real Food for Pregnancy" by Lily Nichols, RDN, CDE. App's such as MyFitnessPal are a great way to track your protein intake if you feel like you are not getting enough.

*Because we want to reduce the risk of developing pregnancy induced hypertension, we encourage you include some or all of these in your daily diet: Drink 1 cup celery and/or 1c beet juice daily. Beet juice has been studied and is shown to help lower blood pressure. Take 300 mg Calm Magnesium nightly Eat 7 RAW almonds daily Take your Omega 3's nightly Eat 1 large cucumber each day(this also helps with swelling as it is a natural diuretic) Add garlic cloves to every meal

Don't forget to HYDRATE! Aim for half your body weight with a minimum of 90 ounces of water a day. Electrolytes are also great just be careful of the sugar content.

It is recommended that you increase your heart rate by 20-30 bpm at least three times a week. At the max effort of your workout you should be able to talk through it, but feel winded. Don't over think, even a brisk walk is great! Here's a few resources:

We LOVE a program by a local doula called Train for Birth https://www.trainforbirth.com/offers/fwuepobK/checkout .

Another great program we recommend is called Expecting and Empowered Pregnancy Guide, and was written by a Women's Health Pelvic Floor Physical Therapist. Their blog has tons of excellent information! Each workout has three components of flexibility, pelvic floor exercises, and the workout. https://www.expectingandempowered.com/

Yoga is fantastic in pregnancy and postpartum! Here's a great local studio https://www.ombalance.com/

For OPTIMAL fetal position, go to this site today. https://spinningbabies.com/start/in-pregnancy/daily-activities/ and incorporate these daily exercises: 7 Easy Exercises for An Optimal Pregnancy & Labor https://www.youtube.com/watch?v=qsV70xXivH8

We encourage you to take the following throughout the duration of your pregnancy, we will also recommend supplements based on your labs and other things that come up during your care. When looking for a supplement be sure it's a good quality brand. Be sure to check out our online supplement store coming soon!

Prenatal vitamin -to get in those nutrients you can't always squeeze in your diet

Probiotic (We do recommend the Nordic Naturals Women's Daily or Yarrow Femdophilis) - to avoid group B strep and overall gut health

Fish oil or other DHA - for baby's brain development, varicose veins and hemorrhoids, mood and cardio vascular health

Some other great supplements are:

B12 which give you energy, helps with sleep and iron absorption.

Vitamin D great for your immune system, mood and recently studies have shown that low vitamin D is linked to an increase in pain during childbirth.

Vitamin C is a great immune booster, helps with iron absorption, can help with natural collagen building, which can help grow a healthy thick amniotic sac.

Chlorophyll a natural iron booster, made of leafy greens it's also a natural stool softener, can help with extra energy and some report clearer skin.

Collagen - helps with stretch marks, decreases risk of vaginal lacerations, a great way to sneak in a bit of protein