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Monday, 30 June 2014

Everything Pregnant

Acupressure to boost potency (Ba Liao)



Benefits

Massaging the Ba Liao points increases male sexual potency, ease symptoms of reproductive problems as well as relieves sacral and lower-back pain.

Location

Ba Liao is a group of acupressure points located at the base of the spine directly above the tall bone.

Instructions

  1. Begin massage by applying pressure on each Ba Liao point or in pairs with circular clockwise motions for a minute. Then repeat counterclockwise for a minute.
  2. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result. 


Sunday, 29 June 2014

Fertility & Maternity Recipes

Goji Berries & Chrysanthemum Jelly




Ingredients

  • 5 small Chrysanthemum flowers
  • 2-3 tablespoons dried Goji berries (soaked in water)
  • 2-3 tablespoons sugar
  • 20g gelatine
  • 250ml hot water
  • 250ml cold water

Instructions

  1. Soak dried Goji berries in hot water till soften. Drain and set aside.
  2. Brew Chrysanthemum flowers in a cup of hot water for 5 minutes. Drain and save the tea.
  3. Boil Chrysanthemum tea in a pot, add gelatine and stir in sugar. 
  4. Turn off heat. Add 250ml of cold water.
  5. Add Goji berries and Chrysanthemum flowers.
  6. Pour into jelly cups and put in fridge to set.

Fertility & Prenatal Exercises

Seated Forward Bend Pose (Paschimottanasana)

 




Benefits

  • boost fertility by massages and stimulates ovaries and uterus
  • stimulates liver and kidneys function to boost fertility in male and female
  • relieves PMS symptoms
  • improves reproductive health by massaging reproductive organs
  • improves digestion system
  • stretches hamstrings and lower back


Instructions

  1. Seat on a mat with legs stretch straight in front of you.
  2. Elongate your spine and sit up straight.
  3. Inhale. Raise your arms with fingers pointing to the ceiling.
  4. Bend your torso forward to reach your feet with your hands.
  5. You may use a towel to extend your reach if necessary.
  6. Exhale. Elongate your spine and lean forward from your hip joints, not from your waist.
  7. Stay in position for at least 1 minutes to 5 minutes if possible.
  8. Continue to push your belly towards your thighs during each exhalation.
  9. Return to sitting position and relax.



 


Saturday, 28 June 2014

Fertility & Maternity Recipes

Chrysanthemum Tea

Benefits

See http://rbearbear.blogspot.hk/2014/06/everything-pregnant_28.html for details.

Instructions

  1. Pick 4-6 small Chrysanthemum flowers from your garden or from your local florist, or a handful of petals of the big ones. 
  2. Rinse under water.
  3. Brew in a covered tea cup or tea pot with hot water for at least 5-10 minutes.
  4. Add sugar or honey as desired. 
  5. Serve.



 


Everything Pregnant

Chrysanthemum

 

Health Benefits

Chrysanthemum flowers have been used in Asian countries for centuries. Consuming the petals of chrysanthemum flowers promotes healthy kidney, digestion system and blood circulation. It also helps our body to eliminate harmful free radicals and balance hormones. Which are all essential in good sexual health.

Use of Chrysanthemum

Yellow Chrysanthemum flowers can be brewed as Chrysanthemum Tea, Goji and Chrysanthemum Jelly, etc. Recipes can be found in http://rbearbear.blogspot.hk under Fertility & Maternity Recipe.


 

 





Thursday, 26 June 2014

Everything Pregnant

Eating Goji berries to promote male sexual health

 


 

Chinese has been using Goji berries to promote reproductive health as well as using them as sexual cure for male for countries. Goji berries have been widely used as a libido boosting food. These berries can increase testosterone production, energy, stamina and enlighten one's mood. Consume a few before a romantic date would take you further than you ever imagined.


 

Fertility & Prenatal Exercises

 Hands Massage



Get your other half to give your a hands massage to relief those swelling fingers during pregnancy. Swelling is caused by retention of excess water and poor blood circulation. Hands massage can ease swelling by moving away excess fluid and promotes better blood circulation.

Instructions

  1. Massage from the tip of the fingers.
  2. Using his thumb and pointing finger to squeeze from the tip towards the palm.
  3. Begin from the tip and work towards the center of the palm.
  4. Work from the thumb and move onto the pinky.

Wednesday, 25 June 2014

Fertility & Maternity Recipes

Baked Pineapple Fried Rice

Ingredients

  • 1 fresh pineapple
  • 120g rice
  • 50g bacon
  • 10g peas
  • 10g carrots
  • 10g onion
  • 10g walnuts
  • 20g Mozzarella 
  • 10g Parmesan grated cheese
  • salt and pepper (seasoning)


Instructions


  1. Cook rice and drain. Set aside.
  2. Preheat oven at 200C.
  3. Cut off the top of the pineapple horizontally. 
  4. Scoop out the meat from the pineapple.
  5. Dice half of the pineapple meat and reserve the rest for a pineapple smoothie.
  6. Stir-fry diced onion, peas, carrots, bacon and pineapple for 5 minutes.
  7. Add cooked rice and walnuts.
  8. Season with salt and pepper.
  9. Scoop fried rice inside the pineapple shell.
  10. Sprinkle top with mozzarella.
  11. Bake in preheated oven for 10 minutes.
  12. Sprinkle with Parmesan grated cheese and serve.


Everything Pregnant

Eating Caviar to boost your libido


Eggs are redundant source of vitamins B6 and B5 which help balancing hormone levels and anti-stress. Both important factors for good sexual health. Caviar is the best when it comes to promoting sexual health since it helps to stimulate testosterone production and strengthen nerve cells.


 


Tuesday, 24 June 2014

Fertility & Prenatal Exercises

Cat Cow Pose 


Benefits

  • stretches hips, abdomen and back
  • strengthens neck and spine
  • releases lower back pain
  • massages digestive system and kidneys
  • stretches shoulders


Instructions

  1. On all fours, place hands directly under your shoulders.
  2. Spread knees about hip width.
  3. On inhalation. Pull your abdomen towards the mat, point tailbone to the ceiling. Look up.
  4. On exhalation. Tuck chin towards your chest,  lift your mid-back towards the sky and scoop your tailbone under. Like a scared cat trying to frighten its enemy.
  5. Repeat steps 3-4 four times to complete a sequence.

Monday, 23 June 2014

Fertility & Maternity Recipes

Peach & Pear Smoothie



Ingredients

  • 1 peach
  • 1 pear
  • 100g fresh milk
  • 1 tablespoon honey (optional)
  • ice cubes (optional)


Instructions

  1. Place all ingredients in blender.
  2. Blend till smooth and serve.

Everything Pregnant

Fertility Acupressure (Zhong Wan)

 




Location

The Zhong Wan point is located about 7 inches above the belly button, between the bottom of the ribs.

Instructions

  1. Begin massage by applying pressure on your Zhong Wan point with circular clockwise motions for a minute. Then repeat counterclockwise for a minute.
  2. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result. 
  3. Repeat massage several times daily for optimal results. 


 

Sunday, 22 June 2014

Fertility & Prenatal Exercises

Half Lord of the Fishes Pose


 Benefits

  • boost fertility by stimulating liver and kidneys functions
  • massages digestion system
  • improves spine misalignment
  • stretches shoulders, hips, back and neck muscles

Cautions

This pose is not suitable for people with back injury or while pregnant.


Instructions

  1. Sit on a mat. Bring your left foot and slide it beneath your right leg.
  2. Bring your right leg close to your hip by bending your knee.
  3. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling. 
  4. Inhale. On exhalation, turn your torso to your right.
  5. Press your right palm on the floor behind your right buttock.
  6. Place your left arm on the outside of your right thigh.
  7. Press the sole of your right foot to the floor and release the right groin.
  8. Lean upper torso slightly back against your shoulder blades.
  9. Turn your head to the right looking over your shoulder.
  10. Stay in this pose for a minute and gradually increase to 3 minutes at a time.
  11. Release from pose and repeat steps 1-10 to the other side.



Fertility & Maternity Recipes

Watermelon and Spare Ribs Soup



This is a Chinese soup recipe using watermelon skin. Watermelon boosts libido and fertility, this recipe is easy to follow and refreshing.

 

Ingredients


  • 100g watermelon skin
  • 200g pork spareribs or pork chop
  • 4 cups of water (or more if you increase ingredients amount)
  • salt (seasoning)

Instructions

  1. Peel off the green of watermelon skin. Chunk chop and set aside.
  2. Chunk chop pork and wash.
  3. Boil pork in hot water for 5 minutes. Drain and set aside.
  4. In a fresh pot, bring water to boil and add pork.
  5. Boil on medium heat for 15 minutes.
  6. Add watermelon skin and boil for further 10 minutes.
  7. Season with salt and serve.



Saturday, 21 June 2014

Everything Pregnant

Increasing Low Sperm Count


A healthy male fertility diet should include the following nutrients:

 

Zinc 

... improves the form, function and quality of male sperm and greatly shoot up sperm count. Try to consume zinc in its raw forms if possible as it can be damaged during cooking.

Sources

... red meat, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, oyster, shrimp.


Selenium

...is responsible for sperm making. It is essential to include it in your diet.

Sources

... fish such as cold, halibut, snapper, sardines and shrimp. Also found in liver and turkey.


CoQ10

...is responsible for sperm motility in semen.

Sources

...most seafood and organ meats. However, it is hard to obtain through natural diet. A supplement is recommended.


Vitamin E

... improves sperm health and motility in men. Antioxidant found in Vitamin E helps to protect sperm and egg DNA integrity.

Sources

... dark leafy green vegetables, almonds, olives, papaya, sunflower seeds, etc.


Vitamin C

... improves sperm quality motility. Protects sperm from DNA damage. Like zinc, try to consume Vitamin in its raw forms if possible as it can be damaged during cooking.

Sources

... fresh vegetables and fruits.


Folic Acid

... can boost sperm health.

Sources

... black beans, navy beans, kidney beans, pinto beans, asparagus, avocado, broccoli, brussel sprouts.


B12

... increases sperm count.

Sources

... clams, oysters, muscles, crab, lobster, beef, lamb, cheese and eggs, etc.



Fertility & Prenatal Exercises

Lotus Pose






Benefits


  • stimulates spine and pelvis
  • de-stress by calming the brain
  • eases menstrual discomfort and sciatica
  • relaxes joints and ligaments
  • opens up hips

Instructions

  1. Sit on a mat. Spread legs straight in front of you to start with.
  2. Bring right foot to your groin by bending your knee. Or rest your foot on your bent left knee if you are flexible enough, sole facing upward.
  3. Bring your left foot to your groin, rest it on top of your right foot or on your right knee if you are flexible enough, sole facing upward.
  4. Rock your leg back and forth a few times, exploring the full range of movement of the hip joint. 
  5. Place your hands palms up in jnana mudra, with the thumbs and first fingers touching on each side of your knees.
  6. Elongate your spine and straighten up your back.
  7. Meditate for as long as you feel comfortable with.

Fertility & Maternity Recipes

Cranberry Bagel


Ingredients

  • 600g strong white flour
  • 1 tablespoon sugar or honey
  • 200g dried cranberries
  • 120 ml organic yeast or 1/2 teaspoon dried yeast
  • see (http://rbearbear.blogspot.hk/2014/05/fertility-maternity-recipes_5.html) for organic yeast recipe
  • 1 teaspoon salt 
  • 1 cup lukewarm water
  

Instructions

  1. Mix flour, sugar, salt and cranberries in a large bowl. 
  2. Add yeast and water.
  3. Knead dough with hands till sticky.
  4. Place dough onto a floured flat worktop. 
  5. Knead dough firmly with hands for 15 minutes.
  6. Sprinkle with warm water if dough becomes too stiff to knead.
  7. Divide dough evenly into 6 round balls.
  8. Shape the dough into the shapes you like. 
  9. Leave enough space for dough to expand.
  10. Cover dough with cling film or a damp cloth to prevent drying.
  11. Let dough rest till twice the original size.
  12. While waiting, boil a large pot of water.
  13. Add a teaspoon of sugar and bring to simmer.
  14. Preheat oven at 180C.
  15. Drop dough in water 1-2 at a time when they are ready in size. 
  16. Let them float for 15 seconds on each side. Flip only once.
  17. Take dough out carefully and blot excess water.
  18. Arrange bagels onto a greased baking sheet.
  19. Bake in over for 15 minutes or till golden brown.




 


Thursday, 19 June 2014

Everything Pregnant

Olives to increase your sexual desire

 



Eating olive increases your sex drive, potency, as well as fertility. In Ancient Greeks, olives were eaten on regular basis in order to aid their seductive power to the opposite sex. Green olives are known to boost sex drive for male while black olives increases female sexual desire.



Fertility & Prenatal Exercises

Cobra Pose


Benefits

  • massage reproductive organs
  • relaxes shoulders
  • opens up chest
  • strengthens arms and shoulders
  • relaxes lower back
  • tones buttocks
  • improves blood circulation through the spinal and pelvic regions

Instructions

  1. Lie on your tummy on a mat with toes pointing towards the back.
  2. Place your palms on the floor near your body next to your ribs.
  3. On inhalation. Gently push yourself up with your hands.
  4. Raise your head and chest upwards away from the floor.
  5. Tilt back your head.
  6. Lift your chest as far away from the mat as you can.
  7. On exhalation. Slowly tilt your head towards the floor till it touches the mat.
  8. To exit. Lift yourself up to a sitting position through a kneeling position.
  9. Relax.

Wednesday, 18 June 2014

Everything Pregnant

Boost your Libido with Blueberries 

 

Blueberries contain high amount of antioxidants. Antioxidants can effectively relax blood vessels in order to improve blood circulation. By opening the blood vessels, more blood is flown to the sex organs for stronger erections. Consuming blueberries regularly promotes a good and healthy sex life.

Fertility & Maternity Recipes

Egg Stuffed Baked Potatoes

 

Benefits

  • 2 potatoes (pre-baked)
  • 2 eggs
  • butter
  • cheddar cheese (or other cheese of your choice)
  • onions / broccoli / asparagus (or other vegetables or meat of your choice)
  • salt and pepper (seasoning)

Instructions

  1. Pre-bake potatoes for an hour. Cool and set aside.
  2. Preheat oven at 180C.
  3. Cut baked potatoes in half or just the top off.
  4. Scoop out 2/3 of the flesh and save it for other use.
  5. Carefully insert shredded cheese at the bottom of the potatoes.
  6. Then lay some vegetables of your choice on top of the cheese till potatoes about 2/3 full.
  7. Crack an egg right on top and season with salt and pepper.
  8. Sprinkle more shredded cheese over the top.
  9. Bake for 20 minutes or till the egg whites are set but yolk still slightly runny.
  10. Serve hot.






Tuesday, 17 June 2014

Fertility & Prenatal Exercises

Ankle Stretching Exercise

 





Benefits


  • releases painful spasms through the calves
  • prevents leg cramps
  • promotes blood circulation in legs
  • opens up blood vessels in legs


Instructions

  1. Sit on your bed with your back against the headboard or on a mat against a wall.
  2. Straighten up your back and elongate your spine.
  3. Rest your arms on the sides.
  4. Sit on both legs spread out in front of you. Make sure they are straight. DO NO bend your knees.
  5. Starts by pointing both your feet to the front like arrows. Stretch as far as you possibly can.
  6. Stay in position for 5 seconds.
  7. Then point your toes to your body like anchors.  Stay in position for 5 seconds.
  8. Repeat steps 4-6 10 to 30 times.
  9. Practice two to three times a day and especially before bed time to avoid cramps during the night.
 



Everything Pregnant

Fertility Acupressure (Bai Hui)

 




Location

Bai Hui point is located in the centre, right at the top of our head.

Instructions

  1. Begin massage by applying pressure on your Bai Hui point with circular clockwise motions for a minute. Then repeat counterclockwise for a minute.
  2. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result. 
  3. Repeat massage several times daily for optimal results. 

 

 


Monday, 16 June 2014

Fertility & Maternity Recipes

Baked Pears




Ingredients

  • 2 large pears
  • 50g dried mixed fruit of your choice
  • 50g granola
  • 2 teaspoons sugar
  • 1/4 teaspoon cinnamon
  • 1/4 cup apple juice

Instructions

  1. Cut pears in halves. (peel if you desired) 
  2. Scoop out the core and seeds with a spoon to create a hole in the centre.
  3. Preheat oven at 170C.
  4. Place halved pears with cut sides up on baking tray. 
  5. Mix sugar and cinnamon together in another bowl and sprinkle all over the pears.
  6. Mix granola and dried fruits together and mound them into the holes.
  7. Pour apple juice in the hole till 3/4 full.
  8. Bake in oven for 30 minutes or pears soften.
  9. Serve with yoghurt or ice cream.
 

Fertility & Prenatal Exercises

Give yourself a foot massage



Benefits

  • promotes blood circulation
  • eases edema
  • helps promoting healthy lymphatic system
  • eases stress
  • releases cramps

Instructions

  1. Sit down on a comfortable chair or sofa where you can reach one foot with both hands.
  2. Hold your left foot with both hands, apply pressure gently with your thumbs. 
  3. Slowly stroke from your heel to toes.
  4. You may do this with a single stroke or by moving your thumbs up to the centre line of your foot.
  5. When you get to your toes, rub the fleshy pad of each one and squeeze for 30 seconds each.
  6. Then, grab the bottom of your toes with your thumb and forefinger and pull it up.
  7. Pinch the web between your toes after that.
  8. Massage the ball, arch and heel of your foot with circular motions.
  9. To finish this massage. Flex and rotate your foot several times.
  10. Rub back and forth just under the ankle with your hand.
  11. Stroke the top of your foot from toes to ankle, then end with soothing strokes up the calf.
  12. Gently stroke from ankle to knee.
  13. Repeat steps 2-12 on your right foot.

Sunday, 15 June 2014

Everything Pregnant

Boost your libido with Dark Chocolate

Dark chocolate contains a chemical called phenylethylamine, in another word love chemical. This chemical mimics the feeling of love in our brain and makes us feel all lovey and dovey while eating chocolate. Research showed that women who consumed chocolate regularly had a much more active sex life than those who didn't.

Chocolate is made from coco, a plant which contains many health benefits of dark vegetables as well as antioxidants. Antioxidants protect the body aging from free radicals and prevents heart disease. Coco also contains nitric oxide which helps balancing hormones in the body promoting fertility.

Saturday, 14 June 2014

Fertility & Maternity Recipes

Banana Malt Smoothie

Banana contains vitamin B6 which regulates hormones in our body. B6 promotes healthy egg and sperm development which is vital for sexual health.



Ingredients

  • 1-2 frozen bananas
  • 2 tablespoons malt powder
  • 350g plain yoghurt
  • 120g fresh milk
  • 1 1/2 tablespoons honey (optional)

Instructions

  1. Place all ingredients in blender.
  2. Blend till smooth and serve.

Fertility & Prenatal Exercises

Fertility Yoga pose for Men

Downward Facing Dog

 

Benefits

  • calms the brain
  • eases back pain, sciatica and sinusitis
  • boosts energy level
  • reduces anxiety and depression
  • strengthens and tones the arms and legs
  • strengthens the spine
  • stretches legs and hamstrings

Instructions

  1. Position yourself on your knees and hands on a yoga mat.
  2. Keep your knees under your hips and hands at shoulder width apart placed slightly forward from shoulders.
  3. Inhale. On exhalation. Stand on your tiptoe, lift your knees off the floor.
  4. Elongate your spine.
  5. Press your heels to the floor to stretch your hamstrings.
  6. Tug your head in and keep your eyes on your knees.
  7. Stay in this position for at least 3 minutes or as long as you can.




Friday, 13 June 2014

Everything Pregnant

Fertility Acupressure (Taixi)

Location

Taixi point is located in the centre, between the top of your inner ankle and the hamstring.

Instructions

  1. Begin massage by applying pressure with circular clockwise motions for a minute on your left Taixi point. Then repeat counterclockwise for a minute.
  2. Repeat on your right Taixi point.
  3. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result. 
  4. Repeat massage several times daily for optimal results.

Fertility & Maternity Recipes

Avocado Key Lime Pie


Ingredients for filling

  • 2 avocados
  • 2 tablespoons lime juice
  • 1/2 cup coconut oil
  • 2 tablespoons honey

 Ingredients for crust

  • 1/2 cup ground almond
  • 1/2 cup dates
  • pinch of salt 

 

Instructions

  1. Mix all ingredients for filling together with blender. Set aside.
  2. Place ground almond and dates in processor and process till fine texture.
  3. Press crust mixture into a round greased baking tin.
  4. Pour all filling on top of crust.
  5. Place in fridge for at least 2 hours before serving.

Thursday, 12 June 2014

Fertility & Prenatal Exercises

Bow Pose

Benefits

  • stimulates reproductive organs
  • massages ovaries
  • promotes blood flow to reproductive organs
  • strengthens back muscles
  • stretches front body
  • opens up chest to improve lungs function
  • stretches thighs, groins and ankles

Instructions

  1. Lie on stomach with hands alongside torso and palms up.
  2. Inhale. On exhalation, band knees and start to bring heels as close to buttocks as possible.
  3. Reach back with hands and hold ankles. Keep knees at hip width throughout the pose.
  4. Exhale. On inhalation, lift heels away from buttocks while lifting thighs away from mat.
  5. Tug in tailbone toward the floor and keep back muscles relax.
  6. Continue to lift up heels and thighs while pressing shoulders blades firmly against your back to open up your chest.
  7. Pull shoulders away from ears.
  8. Keep breathing during the pose.
  9. Stay in pose for 15-30 seconds. 
  10. On exhalation, release ankles to exit and rest on mat.


Everything Pregnant

Reproductive Organs Massage

 

Benefits

  • stimulates digestive system
  • stimulates reproductive organs
  • boosts fertility
  • promotes reproductive health

Instructions

  1. Lie on a mat. Bend and rest knees on a pillow.
  2. Rub hands with massage oil till warm.
  3. Inhale and exhale deeply and slowly three times.
  4. Apply pressure with left palm on stomach just above belly button.
  5. Place right palm on top of left one. 
  6. Apply pressure gently in clockwise motions from stomach down to pubic bone and back. 
  7. Repeat steps 4-5 at least 30 times.
  8. Then, place both palms on each side of abdomen just beneath ribs.
  9. Massage gently stroking down toward the growing area. Always starting from top to bottom. Repeat steps 7-8 at least 10 times.
  10. Practice this massage daily mornings and evenings for optimal sexual health.


Wednesday, 11 June 2014

Fertility & Maternity Recipes

White bean and Broccoli Soup

 

Ingredients


  • 6 large garlic cloves (crushed and chopped)
  • 1 onion (chopped)
  • 800g broccoli (chopped)
  • 4 cups homemade chicken broth (see Main dish for recipe)
  • 400g white beans
  • 4 tomatoes (chopped)
  • fresh parsley (chopped for garnishing)
  • salt and pepper (seasoning)

Instructions

  1. Heat large pot with a tablespoon of olive oil. 
  2. Saute chopped garlic and onion till soft.
  3. Add chopped broccoli (safe a few for garnishing), cook till soft.
  4. Add 3 cups of chicken broth, 200g white beans, all the tomato, salt and pepper. 
  5. Simmer for 5 minutes.
  6. Pour everything in blender, add remaining white beans and chicken broth.
  7. Blend till smooth.
  8. Return soup to large pot.
  9. Simmer for 15 minutes.
  10. Sprinkle with fresh parsley, broccoli and serve.



Tuesday, 10 June 2014

Everything Pregnant

Libido boosting Watermelon

Have this as dessert to spice up your sex life while baby making!!


Watermelon is very rich in L-citrulline, an amino acid that promotes blood flow to the sexual organs. L-citrulline acts as a natural Viagra without any harmful chemicals nor side effects to our body.


Everything Pregnant

Fertility Acupressure (Hui yang)

 

Location

Hui Yang is located at the left hand side of the tailbone in the lower back.


Instructions

  1. Begin massage by applying pressure with circular clockwise motions for a minute on your left Hui yang point. Then repeat counterclockwise for a minute.
  2. Repeat on your right Hui yang.
  3. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result. 
  4. Repeat massage several times daily for optimal results.

 









Monday, 9 June 2014

Fertility & Prenatal Exercises

Shoulder Circles


  Benefits


  • relaxes shoulders
  • relaxes upper back
  • opens up chest
  • counteracts rounded shoulders during pregnancy

 

 

Instructions

  1. In a standing or sitting position.
  2. Start rotating your shoulders backwards and down in circular motions ten times.
  3. Rotate shoulders forward and down in circular motions times.


 Chest Stretch



Benefits


  • relaxes back muscles
  • stretches shoulders
  • opens up chest
  • prevents shoulder cramps






 

 

Instructions

  1. In a standing or sitting position.
  2. Clasps your hands behind your back with straight elbows.
  3. Open up your chest.
  4. Relax and pull your shoulders down.
  5. Pull your clasped hands towards the floor.
  6. Maintain breathing steadily.
  7. Hold for as long as you feel comfortable with.
  8. Unclasp your hands and relax to exit this position.

Fertility & Maternity Recipes

Kidney Bean Burritos


Ingredients


  • whole wheat tortillas
  • 50g shredded Cheddar cheese
  • 50g rinsed canned kidney beans (or other beans of your choice)
  • Ginger Salsa Sauce (go to Side dish for recipe)
  • sliced tomatoes and cucumber (or other vegetables of your choice)

Instructions

  1. Heat tortillas on dry pan till soft.
  2. Place cheese, sliced vegetables, kidney beans and salsa sauce on top.
  3. Roll tortillas into a wrap.
  4. Serve warm.

 


 

Sunday, 8 June 2014

Everything Pregnant

Fertility Acupressure (Jie xi)

 

Location

Jie xi is located in the midpoint of the crease of your front ankle, right in the depression between the tendons of your extensor digitorum longs and hallucis longus.







 

 

Instructions

  1. Begin massage by applying pressure with circular clockwise motions for a minute. Then repeat counterclockwise for a minute on your Jie xi point.
  2. Repeat step 1 on the other ankle.
  3. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result.  
  4. Practice daily.

Fertility & Prenatal Exercises

Perineal Massage

 


Prepare yourself by massaging your perineum at about 37 weeks. Highly recommended by midwives, perineal massage helps to stretch your perineum to prepare for childbirth. It may help to void an episiotomy or tears. This massage can be performed by yourself or by your partner.






Instructions

  1. Wash hands thoroughly with soap before starting.
  2. Lubricate thumbs or index fingers with KY jelly.
  3. Insert finger from each hand just inside the vagina.
  4. Press downward towards the rectum and slide thumbs across the bottom, then up the sides of the perineum.
  5. Repeat massage daily for as long as you feel comfortable with.

Saturday, 7 June 2014

Fertility & Maternity Recipes

Walnut and Prune Cookies

One of the natural remedy to relieve constipation during pregnancy is including high fiber foods such as prune in your diet. Try the following recipe for a nutritious and delicious snack that helps relieving constipation.


Ingredients

  • 400g cup plain flour
  • 120g uncooked pitted prunes (chopped)
  • 120g uncooked walnuts (chopped)
  • 100g butter (softened)
  • 200g sugar
  • 1 egg
  • ½ teaspoon of soda
  • ½ teaspoon of salt
  • ½ teaspoon of nutmeg
  • ½ teaspoon of cinnamon
  • ¼ cup fresh milk

Instructions

  1. Use a spatula to mix together butter, sugar and egg till creamy.
  2. In another bowl, mix together sifted flour, baking soda, salt, nutmeg and cinnamon.
  3. Use a spatula to mix 1 and 2 together.
  4. Stir in milk.
  5. Add prunes and walnuts. Mix well.
  6. Chill mixture for an hour.
  7. Preheat oven at 200C.
  8. Shape dough into rounded spoonfuls and spread evenly on greased baking sheet.
  9. Leave generous space for dough to raise slightly.
  10. Bake for 10 minutes or till brown.

Everything Pregnant

Fertility Acupressure (Ear-44)

Location

Ear-44 point is for promoting health in gall bladder. It is located in the middle of the strip on the auricle.


 Instructions

  1. Press your ear-44 point together with your finger tips from both sides.
  2. Begin massage by applying pressure with circular clockwise motions for a minute. Then repeat counterclockwise for a minute.
  3. Repeat massage on the other ear.
  4. Practice this massage as often as you can on daily basis.

Friday, 6 June 2014

Fertility & Prenatal Exercises

Wide-Legged Seated Forward Fold

 This pose can boost your fertility as well as promote good health during pregnancy.






Benefits


  • stretches hamstrings, calves and groins
  • strengthens spine
  • increases blood flow to the pelvis
  • massages reproductive organs
  • stimulates digestion and metabolism
  • relieves anxiety and fatigue.


Instructions

  1. Sit on a mat, add a soft blanket on top if necessary during pregnancy for extra comfort.
  2. Open your legs as wide as you can without straining your muscles. Make sure your pelvis is in the centre.
  3. Elongate your spine by sitting upright.
  4. Inhale and raise your arms from your sides to reach the ceiling above your head. Exhale.
  5. You may stay in this position if you feel a substantial stretch in your legs. Keep breathing steady.
  6. Draw in your lower abdomen and tense your muscles around your vagina and anus.
  7. On exhalation. Walk your hands out in front of you.
  8. Keep breathing and tense your muscles for as long as you can. Relax muscles and tense again.
  9. Stop reaching forward when you feel a substantial stretch. Elongate your spine instead of trying to force yourself to reach further.
  10. DO NOT press your growing tummy onto the floor during pregnancy.
  11. Maintain breathing steadily and hold for as long as you feel comfortable with.
  12. Tense your muscles again and slowly walk back with your hands in order to exit this pose.
  13. Slowly bend your knees and bring your legs together.
  14. Relax.

     

    Wednesday, 4 June 2014

    Fertility & Maternity Recipes

    Berry Bake


    Ingredients for filling

    • 100g strawberries
    • 100g blackberries
    • 100g blueberries
    • 100g cherries
    • 100g raspberries
    • 40g sugar
    • 1 tablespoon cornstarch
    • 1 teaspoon fresh lemon juice
    • 1/4 teaspoon coarse salt
       

    Notes: You can substitute any berries of your choice.

    Ingredients for topping

    • 170g all-purpose flour
    • 110g rolled oats (or substitute with chopped nuts of your choice)
    • 70g sugar
    • 80g unsalted butter (softened)
    • 1/2 teaspoon salt
    • 1/2 teaspoon baking powder


    Instructions

    1. Preheat oven at 180C.
    2. Prepare filling by mixing all berries together with sugar, cornstarch, lemon juice and salt in a large bowl.
    3. Pour berry mix to a baking dish.
    4. Prepare topping by mixing flour, oats, baking powder and salt together. Mix butter and sugar with a spatula or mixer in another bowl till pale and fluffy. Stir dry ingredients into butter mix. 
    5. Use hands to squeeze topping pieces together into clumps.
    6. Sprinkle topping over filling .
    7. Bake for an hour or till golden brown.
    8. Cool and serve with yoghurt or ice cream.

    Tuesday, 3 June 2014

    Everything Pregnant

    Fertility Acupressure (Qu Chi)

    Instructions

    1. Bend your arm. Locate your Qu Chi point on the outer side of your arm about 1-2cm from your elbow.
    2. Your Qu Chi point is at the end of the wrinkle where your elbow join.
    3. Begin massage by applying pressure with circular clockwise motions for a minute. Then repeat counterclockwise for a minute on your Qu Chi point.
    4. Repeat on the other arm.
    5. Gradually increase massage duration as you get more comfortable with it. The longer you endure, the better the result. 

     

    Fertility & Prenatal Exercises

    Leg Massage

    Benefits

    • relieves tired legs
    • prevents leg cramps during pregnancy
    • promotes blood circulation

    Instructions

    1. Lie on your back or side way on a soft mat.
    2. Ask partner to locate the outer part of your legs, where the foot meets the calf.
    3. Apply pressure and begin massage with circular motions.
    4. Gently progress up to the thigh in circular motions.
    5. Finish where the thigh meets the buttocks.
    6. Repeat steps 2 to 5 on the other leg.
    7. Always start from the foot up and avoid massaging the inner thigh.

    Monday, 2 June 2014

    Fertility & Maternity Recipes

    Fruits Popsicle

    Ingredients

    • watermelon (diced)
    • kiwi (diced)
    • mango (diced)
    • cranberry juice (or other juice)







    Instructions

    1. Prepare and dice fruits of your choice.









    2. Add fruits and juice.

    3. Freeze till frozen and serve.