1st Trimester Pregnancy

1st Trimester Wellness

Prenatal Yoga Classes Near Me

1st Trimester Wellness : The Healthy Beginnings Program

Even Miracles Take a Little Team

This program is for Pregnant Couples who have recently known that they are about to start a family.

Through this program, I will help you to learn about things you can do to create the right environment for a healthy Pregnancy and a Healthy Baby. I will talk to you about your current lifestyle, diet, physical activity or any emotional stress that may prevent you from enjoying the most beautiful journey of Parenthood.

Meditation, Breathing and Bonding with your Unborn Baby

Feeling Short of Breath is one of the earliest signs of Pregnancy. This is due to Hormonal Change and the need for distributing oxygen to you and your baby both. Even though your baby isn’t big enough to be putting pressure on your lungs, you may find it less easy to breathe, or you may be more aware that you need to take a deep breath.This is due to changes to the respiratory system as well as hormone production during pregnancy. The surplus of the hormone progesterone during the first trimester has an effect on your breathing. More progesterone is produced in order to help build and sustain the uterine lining. Progesterone also increases the amount of air you inhale and exhale while breathing normally. During the first weeks of pregnancy you’re also adjusting to sharing your oxygen and blood with your baby. This is another factor that can cause shortness of breath.

This Consult will show you different breathing techniques that you can practice throughout Pregnancy, teach you ways to bond with your unborn baby and transition in the pregnancy journey on a healthy note.

Number of Consults

Maximum of Two (6th - 10th week & 12th - 14th week)

Duration of Each Consult

30 Minutes

Mode of Consult

At The Clinic , At Your Home Visit , Virtually on Zoom

Who Can Attend?

For Pregnant Couple

Yoga Pregnancy Classes

Baby & You Pregnancy Nutrition for 1st Trimester

You are not eating for two, you are eating carefully for one!

A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you are Pregnant. Healthy eating keeps you feeling good and gives your baby the essential nutrients they need in the womb.

Creating a Prenatal meal plan can feel intimidating. Pregnant Women have unique nutritional needs ranging from increased energy intake, to preventing common deficiencies. Your diet is a bank account and good food choices are good investments. Prenatal Vitamins or Tablets are an insurance policy, but a good Diet is the foundation for good Health.

Here are 5 nutrition tips to keep in mind while making your own meal plan

Ensure adequate calcium intake

A woman’s body will prioritize the health of her baby, so during Pregnancy, calcium will be leached from the mother’s bones if there is not enough available for the baby. Down the road, this can lead to the development of osteoporosis. Pregnant women require 1000 mg of calcium per day to keep their bones healthy while also supporting their baby. Some of this will be provided by a good Calcium Tablet, but food must provide the rest.

Boost Iron Intake

Boost Iron requirements during pregnancy are the highest they will be at any point during the life cycle. It can be hard to meet iron needs with diet alone, so low iron is of the most common concerns during Pregnancy. Pregnant women should get 27 mg of iron per day. Prenatal Vitamins provide plenty of iron, but a prenatal meal plan should also include this important mineral.

Optimize Omega 3s

Healthy Development of the brain and nervous system tissue requires adequate intake of the right kind of fats.

Emphasize Protein

Protein is essential for building new cells during Pregnancy. It also helps maintain stable blood sugar , which can reduce nausea caused by low blood sugar. Aim for a little more than the minimum recommended 0.4 grams per pound of body weight. Protein needs vary, so tune into your body and find the amount that suits you.

Include plenty of fiber

Constipation and other gastric complaints are common during Pregnancy so meeting fiber needs is particularly important during this time. Luckily, many of the foods high in calcium, iron, omega-3 and protein are also high in fibre. Your minimum requirement is 25 g fibre per day.

Meet Folic Acid

Meet Folic Acid Needs for preventing spinal defects.

Vitamin D

Ensure you are taking a Vitamin D supplement and consuming foods which are fortified.

Baby & You Pregnancy Nutrition For 1st Trimester

  • A thorough evaluation of your Pregnancy, your lifestyle and eating habits.
  • A Consultation where I will explain and discuss with you various changes and recommendations for your Pregnancy. If there are any limitations, any gastric complaints or any weight gain or loss issues, or specific Pregnancy nutrition goals that can be addressed.
  • Education on nutrition and diet which prepares your body to support your baby and build your immune system, changes your lifestyle habits if needed and prepares you mentally and physically for the journey ofa lifetime.
  • After the consultation, a detailed diet chart will be sent with various options for every meal and nutrient dense options for a healthy Pregnancy.
  • Once the consultation is done, one follow up is done.
  • The follow up is done on email or video call to discuss the changes.

Number of Consults

Maximum of Two (6th- 10th week & 12th- 14th week)

Duration of Each Consult

30 Minutes

Mode of the Consult

At The Clinic , At Your Home Visit , Virtually on Zoom

Who Can Attend?

For Pregnant Couple

Yoga During First Trimester

If you have any more queries, you can mail me on littlebeyondbirth@gmail.com or message me on 9920357437

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Thank You

Dr. Riddhi Chandarana Kataria (BPTh; LCCE; IBCLC; MSG(BPNI)) Physiotherapist, Lamaze Certified Childbirth Educator, Internationally Certified Lactation Consultant, Mother Support Group Counsellor

Founder of Little Beyond Birth...from Carrying to Caring!