An Unfit Mother: How to get your Health, Shape and Sanity back after Childbirth
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Kate Cook. An Unfit Mother: How to get your Health, Shape and Sanity back after Childbirth
An Unfit Mother
Contents
Introduction
So who’s actually writing this book?
The preparation bit
The nutrition bit
The exercise and putting it all together bit
The lifestyle bit
The preparation bit. If it’s not too late, start NOW
During pregnancy
Lumps and bumps
The mythical eating for two plot
Stop looking at yourself (endlessly!)
Patience
In the hospital
Start thinking about food
Focus on breakfast
Brilliant breakfasts. The ultimate smoothie
Muesli
Seeded yog-pot
Porridge
Organic free-range eggs on…
Scrambled eggs
Soda bread
Some gentle exercising
The Martini exercise plan
The ice maiden
Squeeze please, Louise
Belt up
The Elvis (the King) lives routine
Elvis the pelvis
The ‘Kegel’, don’t pee gal
The praying bust lift
The tummy toner
Be nice to yourself
Your very first tick list
Good news!
Step away from the scales
A balancing act
The nutrition bit. Eat healthily
You don’t need to diet to lose weight
Low fat diets
Low calorie diets
High fibre diets
High protein diets
The glycaemic index
The easy peasy eating bit and how it works
The five rules for healthy eating in a nutshell
Rule 1: Keep your energy stable by balancing your blood sugar
Avoid sweet foods
Avoid fluffy and white foods
Go for thick and fibrous and/or protein
Lower the blood sugar
Don’t be afraid of carbs
Rules 2: Whittle down the wheat
Breakfast
Snack
Lunch
Snack
Dinner
Rule 3: Vary your dairy
Rule 4: Eat breakfast
Rule 5: Eat like a caveman
Rule 6: Make up your own rule
Last word
Other stuff. Alcohol
Vitamins and minerals. Vibrant vitamin A
Vital vitamin B
Vibrant vitamin C
Vibrant vitamin D
Vibrant vitamin E
The mighty minerals. Zinc
Calcium
Magnesium
Iron
Selenium
Chromium
Manganese
Iodine
Foods to increase. Bio yoghurt
Fresh fruits and vegetables
Apples
Berries
Citrus fruits
Tropical fruits
Green leafy vegetables
Onions, garlic and leeks
Legumes and pulses
Nori and wakame seaweeds
Nuts and seeds
Oily fish
Organic chicken, lamb, pheasant and venison
Organic free-range eggs
Whole grains
The exercise and putting it all together bit. The Day of Reckoning beckons…
Check out who’s on side
Pair up
Kit up
Are you ready? A tick list
And finally…
How the exercise programme works
How to do the toning exercises
How to power pram walk
Week 1, Day 1
Today’s exercises: The strict butt firm routine
I must, I must
Nice butt!
Heel taps
Today’s grub
A week’s menu
Monday. Breakfast
Mid-morning snack
Lunch
Mid-afternoon snack
Dinner
Tuesday. Breakfast
Mid-morning snack
Lunch
Mid-afternoon snack
Dinner
Wednesday. Breakfast
Mid-morning snack
Lunch
Mid-afternoon snack
Dinner
Thursday. Breakfast
Mid-morning snack
Lunch
Mid-afternoon snack
Dinner
Friday. Breakfast
Mid-morning snack
Lunch
Mid-afternoon snack
Dinner
Saturday. Breakfast
Mid-morning snack
Lunch
Mid-afternoon snack
Dinner
Sunday. Breakfast
The rest of the day
Drinks
To make salads, vegetables and potatoes a little more interesting:
To make crackers and sandwiches more interesting:
Be nice to yourself
Today’s mantra
Tick list
Warm up and stre-t-ch. Warming up
Stretching
Chest stretch
Back of arm stretch
Back stretch
Calf stretch
Big fat front of thigh stretch
Week 1, Day 2
Today’s exercise: Power pram walking
Today’s grub
Be nice to yourself
Today’s mantra
Tick list
Week 1, Day 3
Today’s exercise: The strict butt firm routine
Fit facts
Today’s grub
Be nice to yourself
Today’s mantra
Tick list
Week 1, Day 4
Today’s exercise: Power pram walking
Today’s grub
Be nice to yourself
Today’s mantra
Tick list
Week 1, Day 5
Today’s exercise: The strict butt firm routine
Today’s grub
Be nice to yourself
Today’s mantra
Tick list
Week 1, Day 6
Today’s exercise: Power pram walking
Today’s grub
Be nice to yourself
Today’s mantra
Tick list
Week 1, Day 7
Today’s exercise: The strict butt firm routine
Today’s grub
Be nice to yourself
Today’s mantra
Tick list
Week 2
This week’s exercises: The bright new dawn routine
Drawing the curtains
Puppet on a string
Up and down
Be nice to yourself
You MUST have breakfast
You MUST do your pram walking
Tick list
Week 3
This week’s exercises: The big boys routine
Superwoman wonder wall
Tummy tightener
Curtsey to the queen
Be nice to yourself
You MUST get your snacking in order
You MUST try to do some of the toning exercises this week
Tick list
Week 4
This week’s exercises: The super heroes routine
Wonder Woman waist
Ballet butt
Yes, miss! Yes, miss!
Be nice to yourself
You MUST look at portion sizes
You MUST eat real food
Keeping up your exercising. Power walking
Swimming
Circuits at home
Find something fun
At the gym
Week 5
This week’s exercises: Kissing your baby routine—MMMWAAA!
Kiss the baby press up
Kiss your baby and leg lift
Kiss your baby, Supermum
Be nice to yourself
You MUST go out
You MUST think about your nutrition
You MUST remember your partner
Tick list
Week 6
Help yourself
This week’s exercises: The ‘B.I.N.G.O. and Bingo is his name-oh!’ routine (this can be sung)
The clam
Row the boat
Banish the bingo wings
Be nice to yourself
You MUST eat lunch
Tick list
Week 7
This week’s exercises: The weight-less weights routine
Ballet butt with weights
Twist and shout
Water-skiing fantasy
Be nice to yourself
Tick list
Week 8
This week’s exercises: The golden medal routine
Crouching breathing tiger
Continental loo
Lying chest flyer
Be nice to yourself
You MUST get a new habit
Give it a rest
Tick list
To infinity and beyond
Keeping in the groove
Food
Life
The universe
Keep it up…exercise-wise
First infinity routine
Second infinity routine
Third infinity routine
Fourth infinity routine
The lifestyle bit. And now we are two
Be nice to yourself
Time
Useful things to do with 15 minutes
Be nice to yourself
Boredom
Be nice to yourself
Change in status
Be nice to yourself
Isolation
Be nice to yourself
Growing-up
Be nice to yourself
Putting others first
Be nice to yourself
Tiredness—the death of all good intentions
You will get used to your new lifestyle
You will get your sleep back
You will recover your energy
Be nice to yourself
Eating out
Rules are there to be broken…
Be nice to yourself
Going on holiday
Be nice to yourself
And now we are three
Be nice to yourself
Lazy Dad/Helpful Dad
No sex please, we’re British
Be nice to yourself
Body image
Be nice to yourself
Good and bad—angel and devil
Acting as if…
Be nice to yourself
Swedish mother
Difficulty shifting the weight
Emotional eating
Obsessional or eating disorders
Thyroid
Thrush or candida
Hormone problems
Adrenal problems (stress)
Depression and anxiety
Supermodels and celebrity skinnies
Be nice to yourself
Water retention
What body shape are you? Moss, Madonna or Monroe
Moss
Madonna
Monroe
Quick test
Be nice to yourself
Be nice to yourself
The dreaded cellulite
A collection of body brushes and what do with them
Home spa or spa treat
Stretchmarks
Fitness for your face
Be nice to yourself
Help yourself… …by getting support
Shout from the rooftops
A friend in need
A mum to lean on?
Consider hiring help
Be nice to yourself
…to cope with a difficult baby
Cranial sacral osteopathy
Homeopathy
Explore the windy route
Washing powder
Be nice to yourself
…to continue running your own business
Be as flexible as possible
Plan your time
Be nice to yourself
The eight-step guide to getting under control
…by chunking it down
Be nice to yourself
…by creating a compelling vision
Be nice to yourself
…by considering hypnotherapy
Sophie’s choice—biscuits
Be nice to yourself
Struggling mum
My advice to Rachel
…to understand breastfeeding better
The pros of breastfeeding
The cons of breastfeeding
If you are breastfeeding
Another part of the A-team
Benefits for the mother—some surprising information
Midwife Catriona’s benefits of breastfeeding
Natural worries
Be nice to yourself
Some breastfeeding myths
…by breathing deeply
Be nice to yourself
An expert speaks
Kim Upton’s top tips for breathing right
Win by a nose!
…by looking into after-pregnancy care with TCM
Restoring your periods with TCM
Overcoming mastitis with TCM
TCM practitioner Naava’s top tips for mastitis
Helping with the blues with TCM
Acupressure points
Be nice to yourself
The final bit. The final bit
Lisa’s story
Resources
A few great sites for online food shopping
Other recommended sites
Education and advice
Healthy living
Nutritional care
Services
Index
Acknowledgements
Copyright
About the Publisher
Отрывок из книги
To
My family—Jem and Emma
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* Burgers, pizzas and takeaways in general
* Fizzy drinks
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