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What to eat after exercise if you’re pregnant or a post-natal Mum

What to eat after exercise if you’re pregnant or a post-natal Mum

Exercising during pregnancy and in the post-natal period is associated with a number of health benefits including reduced risk of depression, better control of weight gain and less lower back pain 1. But it is important that you exercise safely, which means not only getting professional advice before you embark on an exercise programme but also being aware of your nutritional needs after exercise to aid recovery and keep energy levels boosted. So before you slip into that lycra all-in-one number, have a read of the following nutrition tips for post-exercise snacking: Generally speaking, nutrition advice after exercise does not differ …

In a nutshell…Gogi berries

    A relative of the tomato, the gogi berry originates from the Far East. Like most other berries it is packed full of vitamins and antioxidants, including vitamin B6, involved in the production of antibodies and the ‘feel good’ hormone serotonin, and the antioxidants beta carotene and zeaxanthin, which support eye health. Gogi berries are typically sold as a dried fruit and contain relatively high amounts of sugar, so limit your intake and always eat them with a little protein, such as a few raw nuts, to keep blood sugar levels stable.

    Nutrition tips for the breastfeeding mummy

    Breast milk is pretty amazing! Hundreds of components have been identified in breast milk. A basic breakdown includes numerous carbohydrates, 18 different amino acids, 9 types of fat, water and 23 vitamins and minerals! It is the only food needed by the majority of healthy infants for approximately the first 6 months of life. Breast milk is also isotonic with maternal plasma, so infants do not need water or other fluids to maintain hydration, even in hot climates. But if you are breastfeeding you may want to know more about how your diet might be affecting your breast milk. We have summarised …

    Sleepy munchies

      When it comes to a bad night’s sleep, many of us (especially Mums) have a story or two to tell, which usually ends with someone feeling tired or grumpy the next day. But the effects of disrupted sleep might not end there… Research has found that a lack of sleep can also impact eating patterns and may in fact leave you reaching for the carbs more often than your well-rested friends. Whilst carbohydrates are an important source of energy, consuming too many can lead to weight gain (particularly around the middle – yes, that dreaded ‘muffin top’) and trigger blood …

      Avocados to the rescue!

        If you think salads are dull, boring and too darn healthy then this cheeky, creamy salad dressing might just change your mind. It takes a moment to make and is rich in ‘good’ monounsaturated fats, protein, vitamin C, vitamin E, folic acid and anti-viral compounds making it a nutritious choice for anyone who is pregnant or wanting to boost their immune system, support their cardiovascular health or care for their skin. Blend together 1 avocado, 1 garlic clove (peeled), the juice of 1 lime, a small pot of plain, organic yoghurt, a pinch of salt and some freshly ground black …