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This nutrition and yoga program will guide you through a healthy pregnancy. Yoga will help you feel toned and healthy while you are expecting. Not only will this help you prepare for labor and birth, but will also make postpartum weight loss and recovery easier. Follow along with pregnancy focused yoga flow classes. Learn prenatal modifications for your practice. Feel strong, limber, and pain free. Learn how to stay fit and relieve tension and aches through yoga.
Learn about all aspects of pregnancy nutrition so you can make empowered food choices that are best for you and your baby. Learn the basics of important foods and nutrients for pregnancy, and specific nutritional topics regarding things like morning sickness, pregnancy brain, stretch marks, and more!
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|Section 1: Pregnancy Nutrition|
Introduction to Pregnancy NutritionPreview
|This kick-off lecture provides the foundation for our course. In it I discuss the theme of the course and how you can apply it to your food decisions throughout pregnancy.|
|In this lesson, I talk about the three types of macronutrients, carbs, fat and protein. You'll hear about how to evaluate your macronutrient choices and continue to lay the groundwork for building a great pregnancy meal plan.|
|The topic of weight during pregnancy can be quite controversial! I'd like to make it more positive and related to our habits. In this lecture, I discuss weight, its inputs, and how you can approach it positively during your pregnancy.
|This lecture covers the fat soluble nutrients, why they're important, and how you can incorporate them into your diet.
|This lecture covers the water soluble vitamins, why they're important, and how you can incorporate them into your diet.
|This lecture discusses zinc, choline, DHA, and EPA. I talk about what they are, why they're important for you and your baby, and how to get them in your diet.
In this presentation, I tell you about some super healthy foods you can incorporate into your daily meal plan during pregnancy. These foods fit the True Food Nutrient theme, and are known for having a positive impact on pregnancy for you and/or your baby.
|This is a continuation of the prior lecture.
Without using scare tactics, I tell you about the foods you should avoid during pregnancy. I also present some solutions for improving some of the foods and why to avoid certain things altogether.
|Should you? Shouldn't you? In this presentation, I'll tell you the most current information about wine, coffee, and junk food during pregnancy.
|In this presentation, I'll tell you about what supplements are common, safe, and recommended during pregnancy.
|This lecture discusses stretch marks and what you can eat to avoid them during pregnancy.
|In this lecture, I talk about what morning sickness is, what might cause it, and potential things you can try to avoid or deal with it.
|In this presentation, I talk about how stress can impact pregnancy and the health of your baby, and also how you can use food to help manage your stress level.
|Gestational Diabetes and Anemia are potential health issues that may manifest during pregnancy. In this lecture, I talk about these two conditions, how you can avoid them through food choices, and how to eat if you are diagnosed.
|In this lecture, I discuss pregnancy cravings, what may cause them, and what you can try to do to address them.
|Many women experience lapses in short-term memory during pregnancy. In this video, I discuss what may cause pregnancy brain and how you can try to address it with food.
Putting It All Together
Congratulations! You're Done with the Nutrition Portion of the Course!
|Section 2: Yoga During Pregnancy|
|Lecture 26||2 pages|
|Always check with your physician before you start any kind of exercise program, yoga included. Here I outline the benefits of yoga during pregnancy as well as the precautions and contraindications.|
|Lecture 27||1 page|
|Know how to twist safely while pregnant.|
|Lecture 28||3 pages|
|Know this pivotal yoga pose and an alternative when you need to ease off.|
|Lecture 29||3 pages|
Here I break down triangle and revolved head to knee pose. These poses will help you stretch, strengthen, and open your body, allowing you to feel better right now.
|This class is gentle and short. It is designed to ease tension, encourage deep breathing, stretch, and strengthen.|
25-Minute Yoga Practice
This class builds more stamina and breath awareness. Modified sun salutations take you through warrior poses, triangle, and half moon pose.
I have a Ph.D. in Community Health Promotion and Education, a MPH, and a B.S. in Exercise Science. My experience includes working in the Air Force Fitness Program, corporate wellness coaching (in industries such as trucking, manufacturing, warehouse, office, and university), and independent wellness coaching. Additionally, I hold a certification in nutrition, teach nutrition courses online for several universities, and work with clients in the area of nutrition on a one-on-one basis.
My philosophy is non-dogmatic, and aligns with a whole body/person approach to wellness. I promote that there are certain fundamentals that apply to everyone in regards to nutrition, but that each person has special nutritional needs to explore and tailor a way of eating for. I have training in mind/body medicine and food as medicine, and implement principles from each with my clients and in my courses.
Courses I teach for universities online include: Nutrition; Health, Wellness, and Nutrition; Stress Management; and Cultural Awareness in Health.
Pilar Carrillo has been teaching yoga since 2009 and has over 1000 hours of teaching experience. Her strong but easeful approach to yoga is her approach to life. Breathe, be receptive, and have courage. Find a natural and decluttered way of eating, living, and maintaining your body and mind.
Pilar specializes in teaching playfully challenging vinyasa flow as well as prenatal flow classes. She encourages students to listen to their bodies, find their breath, and overcome their fears thereby discovering things they didn't know they could do. She completed her prenatal training with Yoga Works in 2012.
Pilar writes on yoga and health and has been featured in Om Yoga Magazine (UK), livestrong.com, and her personal blog.</p>