A good start

During the first six weeks after you give birth to your child, your focus should be on healing and getting your strength and energy back.
According to our expert, keeping a balanced diet is essential.
Eat a lot of vegetables. Tomatoes, peaches, carrots and celery leaves are wonderful healing foods because they are rich in Vitamin A which is great for healing wounds.
Celery stalks are full of vitamin B1, 2, 6, C, potassium, folic acid, calcium, magnesium, iron, and amino acids and is one of the most hydrating veggies as well as is able to equalize your bodies PH which is great for peak health, AND, aids in digestion which can be thrown off track a little especially if you are recovering from a C-section.
Our expert recommends making sure to have a protein and a vegetable with every meal. Protein is important for replenishing amino acids.
She also advises against a lot of salt and sugar. Sugar has no nutritional value and will only cause short bursts of energy which will only end in a crash later on.
A lot of salt causes water retention which can cause you to feel sluggish and heavy.

Now, as you are getting used to rhythm of life with your new, ever needful baby sometimes your own nutrition gets thrown by the wayside, even if you know how important healthy eating is. This is because you simply don't have time and only grab a snack or a meal when you are desperate for it and end up grabbing a granola bar or a cookie.
Ms. Garcia has some tips for quick snacks and meals that will keep you full and your energy up while not packing on pounds.
She stresses that preparing before hand is important and will eliminate the excuse for eating junk food.

• Boiled eggs.
  

Boiled eggs can keep 2 to 3 days in the fridge. If you boil a few (maybe half a dozen) in advance and keep them in a ziplock bag, you can have a ready breakfast for three days. Ms. Garcia tells us that an amazing power breakfast can consist of two boiled eggs, a bowl of oat meal and a strawberry banana shake. It is balanced, healthy, and filling.

• Oatmeal.

Oatmeal is a balanced source of protein, is good for energy, and is wonderful for the skin. It aids in the erasing of stretch marks.

• Blender drinks with Protein Powder

A lot of Protein Powders are high in salt and sugar but there are some available that are low salt and sugar. Adding a scoop to a peanut butter-banana milk shake is a delicious, quick and easy breakfast. For added energy and nutrients add half a cup of raw oatmeal!

• Ziplock, ziplock, ziplock.

Separate baby carrots, celery hearts, cherries, grapes, whole wheat crackers, apple and pear slices and keep them in your fridge. When you go out with your baby, grab a couple of pre-prepared baggie snacks and you won't have to grab a snickers at the gas or train station. (To keep apples from turning brown, squeeze lemon juice over them. The taste won't be effected.)
P.S. Investing in a good water bottle is worth it. It actually saves you money in the long run and stops your from buying sugary drinks on the road.

Another great, quick power breakfast recommended by our personal trainer is one I have been trying out for the past week.

1 cup of plain yogurt
1/2 cup of raw oats
1/2 cup of frozen blueberries

Now, some of us like things a little sweeter than others. I am one of those people so I added a nice helping of pure honey to the mix and it was mmm, mmm, good.
This breakfast is a good source of calcium, protein (11 grams per serving!!!), antioxidants, vitamin C and is a huge energy booster.
So now, you have no choice. You have to eat healthy!

Now, onto the exercises portion of our blog.

Ms. Garcia stresses that in the first six weeks after birth, you should avoid any heavy lifting or strain on the abs as the abs and lower back are very fragile. However there are a couple of very low impact exercises that can be done while lying in bed.

The largest muscle group in our bodies is the group of hamstrings (the back of the thigh), quads (the whole thigh), and your gluts (your bum). By working this group of muscles, you burn the most calories and gain the most strength which is what we are lacking after labor.

Exercises #1
Lie down on your back with your hands at your sides. Lift one foot off of the bed about 12 inches. From that lifted position, lift about four inches higher than back down to original lifted position. Do 6 lifts then repeat with the other leg. Do 3 sets of 6 with each leg.
This exercises works your quads and your lower abs without straining.

Exercises #2
Lie on your belly with your arms at your sides. Lift your leg a few inches lower than you did when you were on your back. Then do some leg lifts from that position like you did before, only don't lift your leg quite as high. Again, do 3 sets of 6 with each leg.
Here, you are working your lower back, hamstrings and gluts.

Remember, take it easy. Allow your body the time it needs to heal. Eat healthy, keep your immune system up because you are more prone to infections during this time, and please, please get some rest.
I know you are restless and maybe a little bored but you will only delay your recovery time if you are not gentle with yourself and will have to be in bed even longer or may even have to return to the hospital if you strain yourself too much.
Good Health!