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The Everything Guide to Pregnancy Nutrition & Healtht!电子书

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作       者:Simon Spotlight

出  版  社:Adams Media

出版时间:2013-04-18

字       数:43.2万

所属分类: 进口书 > 外文原版书 > 励志自助/心灵

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Lionel Messi es, a pesar de su juventud, uno de los más grandes jugadores en la historia del fútbol. Su lista de títulos y trofeos es interminable. Sin embargo, este muchacho que hoy recibe elogios en varios idiomas debió atravesar momentos muy difíciles para llegar a la cima. La vida de Lionel Messi habla de talento, sacrificio,amor, dolor y esperanza. Es una historia donde una decisión cambiaría un destino. Donde las ganas de jugar llegaron donde una familia desesperada y dispuesta a todo, nunca imaginó llegar. Y donde un niño con una humildad y talento excepcionales, pudo decirle al mundo que nada es imposible.
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Introduction

CHAPTER 1

Why Pre-Pregnancy Health Matters

Getting the Green Light

Choosing a Health-Care Provider

Maximizing Fertility

Optimizing Prenatal Health

Your Pre-Pregnancy Weight

Existing Health Problems

CHAPTER 2

Elements of Great Health

The Impact of Quality Nutrition

Focus on the Healthiest Weight for You

Cardiovascular Exercise

Strength Training

Yoga

Kegel Exercises

Keep Your Immunity Strong

Emotional Health

Sleep

CHAPTER 3

Clean Up Your Diet

The “Eating for Two” Myth

Max Out Nutrition

Eat Every Three to Four Hours

Water Intake

Easy on the Salt

Meatless Moms-to-Be

Artificial Sweeteners

Preservatives, Additives, and Chemicals

CHAPTER 4

Know Your Nutrients

What’s in a Serving?

Vitamins

Minerals

Protein

Carbohydrates

Fat

Fiber

Phytochemicals

CHAPTER 5

Best (and Worst!) Foods for Pregnancy

Fruits

Vegetables

Protein

Grains

Sugars

Foods to Avoid

CHAPTER 6

The Vegetarian or Vegan Mom-to-Be

Is a Vegetarian Diet Safe During Pregnancy?

The Pitfalls

The Vegetarian Food Guide Pyramid

Vegetarian Meal Planning Tips

Special Vitamin and Mineral Considerations

The Power of Protein

Omega-3 Essential Fatty Acids

CHAPTER 7

Weighing In

BMI

Determine Your Caloric Needs

Healthy Pregnancy Weight Gain

Dieting During Pregnancy

Eating Disorders

CHAPTER 8

Essential Exercise

The Physiological Effects

The Physical Benefits of Exercise

The Psychological Effects

Labor and Birth Benefits

Benefits for Baby

Why Exercise Is Different During Pregnancy

Trust Your Body

When Not to Exercise

CHAPTER 9

Setting Yourself Up for Exercise Success

Talk to Your Doctor

What’s Your Fitness Level?

Assess Yourself

Where to Get Your Groove On

Fitting It In

Workout Clothes

CHAPTER 10

Swimming

Benefits for Mom and Baby

Where to Swim

Water Exercises

Exercise Aids

The Necessary Precautions

Simple Stretches and Exercises for the Pool

CHAPTER 11

Yoga

Prenatal Yoga

Strengthening

Stress Reduction

Focus

Best Prenatal Poses

What Not to Do

Your Kind of Yoga

CHAPTER 12

Fabulous Arms

Muscles

Benefits of Arm Exercises

Tools

Sample Arm-Specific Exercises

Developing a Program of Exercises

CHAPTER 13

Awesome Abs (and Back!)

Muscles

Benefits of Strong Abdominal Muscles

Assessing Your Abdominal Needs

Limitations and Modifications

Exercises

Abdominals and Labor

CHAPTER 14

Legs and Glutes

Muscles

The Role of Glutes in Pregnancy

Legs and Labor

Leg Exercises for Strength and Tone

Exercises for Those Who Sit

Stretches

Limitations and Modifications

CHAPTER 15

First Trimester

In Case You Didn’t Know …

What’s Going On

What’s Happening with Baby?

What Your Body Needs

Exercising: Baby on Board!

CHAPTER 16

Second Trimester

In Case You Didn’t Know …

What’s Going On

Those Crazy Cravings!

What’s Happening with Baby?

What Your Body Needs

Exercising: Belly on Board!

Keep in Mind …

Exercise for the Second Trimester

CHAPTER 17

Third Trimester

In Case You Didn’t Know …

What’s Going On

What’s Happening with Baby?

What Your Body Needs

Exercising: Fitness for the Finale

Keep in Mind …

CHAPTER 18

Labor and Delivery

Contractions

At the Hospital or Birthing Center

Natural Pain Relief Options for Home and Hospital

Pharmaceutical Pain Relief Options

One, Two, Three, Push!

Cesarean Section

You’re a Mom!

Postpartum Mom

CHAPTER 19

Breast or Bottle?

Why Breastfeed?

How the Body Produces Breast Milk

The Nutrition of Breast Milk

The ABCs of Breastfeeding

The Vitamin D Controversy

Other Concerns

Nutritional Requirements for the Breastfeeding Mom

Nutrient Needs of the Breastfeeding Mom

Harmful Substances

Formula Feeding

CHAPTER 20

Post-Pregnancy Nutrition

Post-Pregnancy Nutrition

Sensible Snacking

Portion Power

Plan Ahead for Diet Success

Healthy Up Your Recipes

Dining Out

CHAPTER 21

Getting Moving Again

Every Body Is Different

The First Exercises After Birth

Resuming Exercise

Develop a Healthy Plan

Sample Exercise Program

Extra Care for a Cesarean Recovery

Goal Setting: Now and Then

APPENDIX A

Two-Week Clean Pregnancy Meal Plan

APPENDIX B

Recipes

Fruity Egg White Frittata

Turkey, Egg White, and Hash Brown Bake

Blazing Blueberry Muffins

Pumpkin Flaxseed Muffins

Sweet Potato Pancakes

Very Veggie Frittata

Berry Banana Smoothie

Very Cherry Vanilla Smoothie

Pumpkin Spice Smoothie

Peaches ’n’ Cream Smoothie

Chocolate Almond Butter Smoothie

Oatmeal Berry Smoothie

Cherry Banana Protein Power Smoothie

Lots of Latte Smoothie

Tuna Salad–Stuffed Tomatoes

Marvelous Mediterranean Wraps

Tempting Tilapia and Veggie Wraps

Too-Good Turkey Burgers

Tasty Turkey Avocado Wraps

Grilled Chicken and Pineapple Sandwiches

Blackened Mahi-Mahi Sandwiches

Pork Loin and Roasted Root Vegetables

Shepherd’s Pie

Spinach and Mushroom Chicken

Chicken and Broccoli Fettuccine

Spice-Rubbed Roasted Turkey Breast

Creamy Lemon Chicken

Spinach-Stuffed Chicken

Pork Loin with Baked Apples

Lemony-Basil Chicken

Squash Casserole

Vegetarian Meatloaf

Cabbage Rolls

Mushroom and Asparagus Bake

Amazing Minestrone

Creamy Asparagus Soup

Creamy Mushroom and Rice Soup

Creamy Broccoli Soup

Fruit Salad with Ginger and Lemon Juice

Macaroni Salad with Sautéed Veggies and Vinaigrette

Acknowledgments

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