Foods to Avoid During Pregnancy

You are probably fully aware of what kinds of food you SHOULD eat during your pregnancy. But did you also know that what you DON'T eat at this time can be just as important?



Fish

While it’s true that fish is an excellent source for iron, protein, and omega 3 fatty acids, there are some fish that may be dangerous to eat while pregnant because of their high content of mercury. These fish may contain a high amount of mercury:

• Swordfish
• Shark
• King mackerel
• Tilefish

The FDA says it is safe to eat 12 ounces a week of the following:

• Shrimp
• Canned tuna
• Salmon
• Pollock
• Catfish
• Albacore tuna and tuna steaks should be limited to 6 oz a
  week.

Avoid eating raw fish to avoid getting bacteria or viruses.




Meat and Poultry

Make sure all your meat and poultry is fully cooked in order to prevent ingesting bacteria like E coli. Cook the meat until the juices are clear, but also use a meat thermometer to make sure. Meat should be cooked to 160 degrees.



Dairy Foods

Eating unpasteurized dairy products is definitely not on your pregnancy diet. Before eating, check the labels on the following list of soft cheeses to make sure they are not made with unpasteurized milk.

• Brie
• Feta
• Camembert
• Roquefort
• Mexican cheeses
  

Caffeine

Drinking too much caffeine daily can affect your baby’s heart rate and breathing, as well as the baby’s weight at birth and the measurement of the head. Your doctor may want to put a limit on your daily caffeine intake.

It has also been suggested that drinking too much herbal tea while pregnant my cause contractions and therefore cause an increase in the risk of miscarriages or premature labor.




Alcohol and Drugs

Because of the risk of fetal alcohol syndrome, miscarriage, and stillbirth, there is no tolerance for drinking alcohol while you are pregnant. And, of course, avoid illegal drugs. Even over-the-counter medications should be run by your doctor before you take them.

Remember, it is important to know what kinds of foods to avoid while being pregnant. It is just as important as knowing what kinds are good for you.

How Do You Decorate the Nursery if You Don't Know the Baby's Gender?

So you have decided NOT to find out the sex of your baby. That's cool - I decided not to find out with my first 2 and then opted to know with the last one. Although it is a great decision, it can be a challenge when it comes to decorating the nursery. Thankfully we have a lot more choices available to us today than our parents and grandparents had when they were having babies. They worked with the two basic baby colors; blue and pink. We have the entire rainbow and our imagination is the only limit.

Before you put anything into your nursery, it’s a great idea to tackle the walls. You’re going to want something gentle and soothing that will work with all kinds of ideas you come up with later. Without being girlish or boyish, you could go for a simple blue sky scene using a few shades of light blue. Add in some fluffy clouds and you have a great backdrop for anything. Carry this same theme over into curtains with some fabric paints. Just about any fabric color you choose for the windows will look complimentary.

Most nurseries have four basic elements of furniture. The baby’s crib and changing table usually match. Then you have a dresser and a rocking chair for Mom. You may also have a cradle, but that’s more likely to be in your own bedroom. Since you won’t know the gender of the baby until you bring him home, and you certainly won’t feel like shopping for furniture then – you will probably want to go with natural wood tones. If you pick up some unfinished pieces, you can add color and design elements later when you have more time.

The next step in decorating your baby’s nursery might be all about the functions of the nursery. If you’ll be spending time in the nursery late at night, a little side nightstand with a lamp next to the rocker will be nice. Find a plain white lamp and lamp shade and you’ll be able to modify it later to match the theme you choose.

Look for two or three large shelves, two or three feet wide, at least eight inches deep and hang these up strategically around the room. Choose a natural wood tone to match the furniture or stick with white until later. These shelves will be a blessing to you for things like a small stereo, some books to read your baby, or a few favorite décor items. These basic elements are so versatile and can flow with any ideas you come up with later when the baby is settled in. Whether you end up adding butterflies or frogs to the room later, the blue sky and neutral additions will fit perfectly.

This is a room with a really nice canvas of sky and all of the basics in place. You can wait for baby to reveal his or her gender to really dig into a decorating theme, or just choose to go with something that isn’t girl or boy specific to get everything done in advance. Whichever you choose, don’t be afraid to be daring – remember, the nursery gets redecorated in just a few short years and you get to have the fun all over again.

What to Expect During an Emergency C-Section

Reasons for having an emergency C-section

There are times when a woman needs help during labor and delivery, and inducing labor is not an option. The only other solution is to do a Caesarean delivery, or C-section.

These times include the following:

• If your baby stops moving down the birth canal and your cervix is no longer dilating.
• If your doctor feels that your baby’s heartbeat can’t safely handle any more labor.
• If your umbilical cord comes through the cervix, with concern that the baby’s oxygen supply will be cut off.
• If your placenta is starting to tear away from your uterine wall, making it imperative that your baby be delivered immediately.
• If you have genital herpes and your water breaks.

If there is time, your doctor will explain to you why a C-section is necessary and you will be asked to sign a consent form. Your partner will be allowed to be with you in most cases. The anesthesiologist will tell you about your different choices for pain control.

The most common type of pain control is the epidural or spinal block. The lower part of the body is numbed, but you will remain conscious to view the birth of your baby.

The process of the C-section

The doctor will cover your belly with antiseptic and cut through the layers of tissue from just above the pubic bone to the uterus. Once the doctor reaches the uterus, a horizontal cut is made and the doctor then reaches in and delivers your baby. After the baby has been examined and your placenta is removed, you will be given the baby to hold while you are being stitched up, layer by layer. After the surgery is done, then you are taken in to a recovery room where you will continue to be monitored for a few hours.

Once the anesthesia has worn off you may get either pain shots every 3-4 hours or an IV that will allow you to give yourself a safe dosage of pain reliever whenever you feel the need. With a C-section, you may expect to stay in the hospital for about 3-4 days, depending on the situation.
The first few days after your C-section

You will probably feel somewhat groggy and nauseous after your C-section. Your incision will probably feel numb and sore. The incision itself will look puffy and darker than the rest of your skin color. When you sneeze, cough, or laugh, the area around the abdomen will be sore for a few days. You may experience a gas buildup at first, but once you are able to get up and walk a little, your system will start working again. Your stitches will be removed in 3-4 days before you are sent home.

What happens when you leave the hospital?

Remember that you have had major surgery and you will not be able to do a lot of things for a while. So plan on accepting help from others.

Keep taking your medication as prescribed, drink plenty of liquids and walk, slowly at first. Your vaginal bleeding will take up to six weeks to go away.

What kind of emotions will you feel?

If you were planning on having a vaginal delivery and ended up with a C-section birth, you may feel disappointed and cheated. You may feel like an incomplete person because you did not get your magical birth moment. All these feelings are normal. Visit with your doctor about any feelings you have so you don’t have to feel like you have to suffer these feelings on your own. Also, try talking to others that have experienced the same thing, and get some perspective on what others have felt after their C-section.

You will still be likely to feel the same kinds of emotions that most mothers go through, whether they had a vaginal birth or a Caesarean birth.

The point is that you are not alone with your different feelings and emotions. So please share them with someone, if you need to. You will have enough stress with your hormones adjusting and settling in to a new life with baby around. The less stress you have, the more you will be able to relax and enjoy the precious moments with your little miracle.

Healthy Eating During Pregnancy

As an expectant mother, your top priority should be healthy eating. Many women use their pregnancy as an excuse to “eat for two.” This is the worst possible thing you could do to yourself and your baby.

Here are a few healthy eating during pregnancy tips:

Healthy Eating Tips for Expecting Moms - The American Dietetic Association says that a pregnant woman needs only 300 calories a day more than she did before she became pregnant. This means, on average, you should consume about 2,500 to 2,700 calories per day.

The best foods for healthy eating are of course fruits, vegetables, whole grains, proteins and dairy products. You should try to include something from each of these food groups in every meal.

Caffeine should be avoided at all costs, as it may have an effect on your unborn child. Junk food like chips and chocolate that will affect your weight gain should be eaten in moderation as well. Some pregnant women keep fresh fruit, like red seedless grapes, on hand. They claim these fruits that are naturally sweet help to curb their sweet-tooth cravings for things like chocolate.

Why Healthy Eating is Important for You - Your body is adjusting to carrying this new life inside you. While you will need extra nutrients, you don’t need to eat double. The best thing you can do is incorporate a pre-natal vitamin regimine into your daily life. Taking vitamins will help precisely feed your body the extra nutrients you need.

All too often, pregnant women pack on pounds unnecessarily. They eat in excess, thinking that after they have their baby, all the weight will magically disappear, too. It doesn’t work that way. If you wouldn’t ordinarily eat fast food five times per week, then don’t assume that kind of lifestyle just because you’re pregnant. Adopt well-rounded and balanced meals instead and treat yourself once a week to that craving you’ve had.

This way you’ll be able to keep your weight gain to a healthy level and also provide your baby with all the nutrients he or she needs for the best start in life.


Want more tips on eating healthy during your pregnancy? The Pregnancy Without Pounds ebook is a great resource to help you gain only the weight you should...the healthy way.

How Much Weight Should You Gain?

Whether you want to admit it or not, you will gain weight during pregnancy. It is necessary for your baby’s growth and development. But just how much weight you gain is going to be a factor in how easy it will be to take the pounds off after the baby is born.

How much weight you need to gain will be up to you and your doctor. There are some general guidelines to follow.

• If you are somewhat underweight, your total recommended weight gain should be about 28-40 pounds.
• If you fall into the normal weight category, your recommended weight gain should be about 25-35 pounds.
• If you are somewhat overweight your weight gain may fall into the 15-25 pound range.
• If you are obese, your range of weight gain may be about 15 pounds.
• If you are pregnant with more than one child, your weight gain will be more.

For those that suffer from morning sickness, it is a good thing to know that not much weight needs to be gained during the first trimester. If you are starting out at healthy weight, your calorie intake should increase by 150- 200 calories. That doesn’t necessarily mean potato chip and candy bar calories. It means healthy calories from fruit, veggies, and dairy products such as low fat yogurt.

If you started out your pregnancy underweight, your daily calorie intake may need to be increased by 300-500 calories. You will need the extra weight to prevent your baby from being born earlier than the due date.

Being overweight before your pregnancy can bring on some health issues such as high blood pressure or gestational diabetes. But going on a diet now is not an option. You will need to gain a little extra weight or your body may start to break down its own storage of fat and create substances called ketones, which can be very harmful to the baby.

For example, if your baby should weigh around 7-8 pounds, below is where the rest of the weight comes from.

* Baby = 7-8 pounds
* Increased breast size = 1-3 pounds
* Increase is uterus = 2 pounds
* Placenta = 1-2 pounds
* Fluid surrounding baby = 2 pounds
* Increase in blood supply = 3-4 pounds
* Fluid build up = 2-3 pounds
* Storage of fat = 6-8 pounds

Making a total of 24-32 pounds weight gain

The main point here is that weight gain is inevitable. And it is important that you keep an open communication with your doctor. He or she will be the guide to help you monitor your weight.

Activities to Avoid While Pregnant

Day to day life is challenging enough but when you add pregnancy to that mix, your body may undergo a major workout without visiting a gym. And you end up with a back ache, morning sickness (sometimes lasting all day), and exhaustion.

Before you end up exhausted and sore, here are some activities that should be avoided during your pregnancy.

Eliminate as much fatigue as much as possible
Don’t let fatigue overwhelm you. Instead, find out what part of the day is the best for you and do your job or activities that require the most energy or the most concentration. When you start to feel fatigue coming on, get up and walk around a little to reactivate your muscles and blood flow. Walking can also work for destressing yourself when you do take the time to relax.

Cut back on your commitments
Most of us have extra activities and commitments outside of our work place or home. This would normally be a good thing. But during your pregnancy this may be a good time to cut back and take that time to get some rest. Right now is when you need to make your commitment to yourself and your baby.

Don’t try to be wonder woman
Remember she was only a fictional character. If you are blessed with friends, relatives, or other co-workers that really care and want to help, don’t turn their offers of help away. Instead, consider yourself truly blessed and allow them to help you. You may think that you are burdening them, but it is probably quite the opposite. Most people do not volunteer unless they really want to help. It makes them feel good to do things for others. So if you have storm windows to put on, a lawn to be mowed or snow to be removed, a house that needs cleaning, or errands to run, for goodness sake, allow others to help. That’s what keeps us all in touch with one another.

Don't let your job get you down
If you have a job that requires any of the following working conditions, you may need a little understanding from your boss, or a note from your doctor to get you through your pregnancy while still holding down employment.

• If you have to do any constant heavy lifting
• If you have to do any standing for long periods of time
• If you have to deal with or be around any heavy duty machines that cause vibrations
• If you are enduring lots of stress from commuting long distances to and from work
• If you are afraid of being exposed to harmful chemicals
• If you endure lots of heat while working
• If your job requires a good sense of balance
• If you have a job that requires different shift changes, you will not get proper rest.

All of these things in this report will cause fatigue, or add to your already aching body. You can’t fully escape certain conditions during pregnancy, but you can learn what types of activities need to be avoided to help maintain your health.

What to Expect During Your Third Trimester

The further into your pregnancy you go, the more your doctor will need to monitor your blood pressure and weight. It will also remain very important to monitor the baby’s heartbeat and movements. You will also have weekly checkups during your last month of pregnancy.

1. Being tested for group B strep
One of the things you will be tested for in your third trimester is a bacterium called group B streptococcus, or GBS. It is harmless in adults, but can cause the baby to become critically ill. If GBS shows up on the swab from your vagina or rectum, you will be administered an intravenous antibiotic during your labor to help protect the baby.

2. Resumption of vaginal exams
During the pelvic exams in your third trimester, you doctor will check to see of your baby is positioned head first or butt first, also known as breech. Your doctor may want to try to apply pressure to your abdomen to try to turn the baby. If the baby will not turn to the head-first position, you may need to have a Caesarean delivery, or C-section.

As you become closer to delivery, your cervix will begin to soften and dilate.

3. Physical changes to your body in your third trimester

• Backaches and sore hips are common as your baby gains weight. Try sitting on chairs with a good back support, using a heating pad, or find someone who can give you a massage.
• Swelling of the feet and ankles is normal. Retaining fluids and blood vessels becoming dilated will leave your face and eyelids puffy in the morning.
• Shortness of breath is also normal as your uterus becomes bigger under your diaphragm.
• Heartburn may occur.
• Spider veins, varicose veins and hemorrhoids may occur. Try elevating your legs and drinking lots of liquids.
• You may notice more stretch marks that become itchy.
• Your breasts are still growing.
• You may feel an increased pressure on your bladder.
• A continuation of the Braxton Hicks contractions.
• A total weight gain of about 25-35 pounds.

During your last trimester, as your baby grows, so will your level of discomfort. The best thing to do is keep in mind that you are almost there. Try doing positive things that will help pass the time. Pamper yourself as much as possible.

Bleeding During Your First Trimester

Vaginal bleeding during the first trimester can be a little scary, and yet, it is normal in most instances. Statistics state that one out of three women will experience bleeding at some time during their pregnancy, and this is most likely during the first trimester. As stated earlier, some of this is normal and some of the bleeding is a sign that something is not quite right. The first bit of advice to tell you is that if you do experience any kind of bleeding, no matter how insignificant you think it might be, you need to let your doctor or healthcare provider know.

If you are aware of what causes bleeding while you are pregnant, you will be more able to recognize any symptoms that are unusual or abnormal.

What causes the bleeding?

1. When the egg that is fertilized attaches itself to your uterus lining, you may notice a little bit of bleeding. This kind of bleeding is called implantation bleeding. The bleeding will be lighter colored than menstrual bleeding. For some women who do not realize they are pregnant, they will mistake this light bleeding as a period. For the most part this bleeding will be painless. Your doctor will probably ask that you avoid any heavy lifting or sex for a while. You may also be required to take some bed rest to allow the fertilized egg to attach itself better, if you have a history of high risk pregnancy or infertility.
2. When pregnant, your cervix will experience an extra supply and flow of blood to it. After intercourse or a pelvic exam, you may have some bleeding, which is going to be normal.
3. Miscarriages also can happen during the first trimester and cause bleeding. Don’t let this fact put you in a panic though, because at least half of the first trimester bleedings are not the result of a miscarriage.
4. A tubal pregnancy happens when the embryo attaches itself outside of the uterus. When this happens, there can be very serious internal bleeding. The tubal pregnancy needs to be removed from the mother to save her life. Other symptoms of a tubal pregnancy are abdominal pain that is worse on one side of your body than the other, a feeling of being lightheaded, and feeling the need to have a bowel movement.

These are just a few of the causes of bleeding. Your doctor or healthcare provider will be able to give more information if it is needed.

When should you call your doctor?

• If you experience a slight amount of bleeding, remember to tell your doctor on your next visit.
• If your bleeding lasts more than one day, call your doctor.
• If you experience bleeding that ranges from moderate to heavy, and/or you have bleeding with pain, cramps, fever, and chills and/or have tissue that is passing from your vagina, then call your doctor immediately.

Be prepared to answer questions from your doctor, and take a pelvic exam. You may also have some lab tests done and/or an ultrasound to check on the status and growth of your baby or pregnancy. The treatment you will receive will depend on the cause of your symptoms.

Remember, that not all first trimester bleeding is serious, but it is important to know the facts so you will be more aware and better prepared for a healthier pregnancy.

Morning Sickness? Here are Some Tips to Help

No one really knows for sure what the actual cause of morning sickness is. Most experts say it may be due to the physical changes your body is going through. Also, the rapid increase in the hormone called ’human chronic gonadotropin‘, or hCG, along with an increase in estrogen seems to coincidentally show up at the same time the nausea starts.

Studies have shown that about 75% of pregnant women suffer through morning sickness -- that can actually last all day. For most women it starts at about 4-6 weeks into the pregnancy and goes until about 14 weeks. Some women experience it for even longer periods of time.

These body changes can trigger an increase in your sense of smell or sensitivity to certain odors which can set off movement in your now very sensitive stomach.

Remedies to try:
Nausea due to smells

• When a meal is being cooked, open the windows or the exhaust fans on the stove.
• If you do most of your cooking in the microwave, there will be less smell.
• Carry with you a handkerchief or cloth with some kind of oil scent on it that will not make you nauseous. (Peppermint scent is often calming.)
• Eat cold foods which don’t have as strong smell during preparation.

Nausea due to eating and drinking

• Avoid foods that are spicy or greasy.
• Eat the foods your body craves when it craves them.
• Eat smaller portions of food more often during the day.
• Eat something salty just before a meal. It may be easier to keep your food down.
• Try not to drink liquids with your meal.
• Decaffeinated teas like peppermint and ginger will calm your stomach.
• Drinking small amounts of liquids through the day will keep you from being dehydrated.
• Cold food will cause a less nauseous feeling.

Other remedies for nausea

• Getting too warm will bring on nausea.
• Being too tired can bring on nausea. Try to take periodic naps.
• Make sure you have something on your stomach when you take your prenatal vitamin.
• Get as much sleep at night as possible.
• When you get out of bed in the morning, do it slowly.
• Have crackers or cereal (dry) on hand to eat if you need to in the morning.

If none of these remedies, or any others that you have tried, seem to work, talk to your doctor. There are anti-nausea medications and natural supplements that are available for you to try. But, it is important to talk to your doctor if your nausea doesn’t subside.

Good luck!

When Should You Call the Doctor?

When we become pregnant, most of us close our eyes and imagine going through the different stages of our pregnancy and labor with the ‘normal’ things happening that are supposed to happen -- and then giving birth to this beautiful little child. None of us wants to even think about, much less deal with, what could possible happen to turn or ‘normal pregnancy’ into an unplanned adventure.

Ectopic Pregnancy
Starting your pregnancy off with the egg attaching itself outside the uterus or womb is called an ectopic pregnancy. Below are some signs or symptoms that may show up that will tell you that it is time to call the doctor immediately.

• Vaginal bleeding you feel that is not normal
• Pain in your shoulder
• Pain in your abdomen
• Feeling weak and dizzy

These symptoms don’t always mean you have an ectopic pregnancy, but you definitely need to be on the safe side.

Pregnancy Induced Hypertension
Pregnancy induced hypertension, or PIH, is high blood pressure bought on by pregnancy. It is a major disorder and needs to be monitored. PIH can be detected early on in your pregnancy. If you should have PIH and do not make or keep any prenatal appointments, the result may be bad for your health, as well as your baby’s. Your baby may be born prematurely, stillborn or with growth retardation. There are no for sure agreements as to what does cause PIH, but there are symptoms or signs that your body is telling you to call your doctor right away.

• You have gained 4-5 pounds in one week
• Your hands and face have become swollen
• After 12 hours or a resting period, the swelling in your ankles has not gone down
• There is protein in your urine
• You experience severe headaches and/or blurry vision
• You are starting to see spots in front of your eyes
• You are having severe pain over your stomach or under your ribs

You may not experience all of these signs or symptoms, but if you experience any, it is important to call your doctor.

It is also important to note that there is a certain amount of swelling in the ankles and feet that is normal. But normally, the swelling will go down after 12 hours or after you have had some rest. If the swelling doesn’t go down and you feel your face and hands start to swell, you need to call your doctor.

There just aren’t enough times you can be told to call your doctor if you feel something is wrong. There my be times when you are not sure if you are experiencing any of the above symptoms or signs, but you feel that you know something is not right. Follow that feeling and call. This is no time to think you may be imagining things.

What to Expect During Your 2nd Trimester

The second trimester includes the fourth, fifth, and sixth months of your pregnancy. Here’s what you can expect:

1. Monthly visits to your doctor or health care provider

• During these monthly visits talk to your doctor about any concerns or symptoms you have had or that you are wondering about. Even if you may think they are insignificant, your doctor will want to know. To your doctor, there is no such thing as a silly question.
• Your doctor will measure the size of your abdomen by measuring from the top of your uterus to your pubic bone in centimeters. The number of centimeters will usually equal the number of weeks into your pregnancy you are. The baby’s heartbeat is also listened to by a device called a Doppler.
• Your baby will start kicking or moving at about 20 weeks, so it is good to tell your doctor when you notice movement.
• Your urine will still be tested for levels of sugar and protein. You will also be checked for signs of gestational diabetes, which is a form of diabetes that is temporary and can occur during pregnancy.
• Pelvic exams are generally not required in the second trimester, unless there is a concern from your doctor or health care provider.

2. Other tests that may be offered

• Blood tests to check for disorders such as spinal bifida or Downs syndrome
• An ultrasound to check on your baby’s growth and development
• If the results of your blood test or ultrasound are a concern to your doctor, he may want to do a test that is more invasive called amniocentesis.

3. Some physical changes to your body during your second trimester

• Larger breasts as your milk producing glands inside your breasts grow bigger
• A bigger belly as your uterus expands for the baby. You may gain about 4 pounds per month.
• Braxton Hicks contractions strengthen your uterus. They are painless contractions that happen in your lower abdomen and groin area.
• Skin color changes due to increased blood circulation -- darker colored skin around the nipples, on your face, and on the line that runs from your belly button to your pubic bone.
• Increased blood circulation in your mucous membranes cause the lining of your nose and air way passage to swell, resulting in snoring, congestion, and nosebleeds. The extra blood circulation may also cause bleeding in your gums while brushing and flossing.
• Expanding blood vessels will cause occasional dizziness and maybe lower blood pressure. Try not to stand for long periods of time and don’t stand up too fast after sitting or lying down.
• Leg cramps caused by the pressure from your uterus to the veins that return the blood from your legs.
• Heartburn and constipation is caused from a slower digestive process that allows nutrition to reach your baby.
• Shortness of breath.
• A normal vaginal discharge that is thin and white.
• Increase chance of bladder and kidney infections due to slower flow of urine and an increase in size of your uterus. Call your doctor if you suspect either one of these two infections.

During your second trimester, you will experience an increase in uncomfortable situations, and that is why you need to have a basic understanding of what is normal and what is not. Also remember, your health care provider is there for both you and your baby.

Mentally Prepare for Labor

Your body is doing a great job getting physically ready for labor. Now make sure you're doing your part to MENTALLY prepare for the labor too!

Tip #1: Find Your “Happy Place”
Where is the one place that you feel most at peace? Maybe it’s a specific setting, like at your favorite café or sitting on a blanket in the middle of the park. Whatever or wherever you feel most at place is going to be your “happy place” in your mind. Practice focusing on that place where you feel calm and at peace with yourself. Hold those feelings for several minutes before you open your eyes. When you begin to feel anxious, close your eyes, take a deep breath and go to your happy place.

Tip #2: Envision a Calm Labor
Don’t let your mind run wild with all the stories you’ve heard other women talk about. Each labor is unique and much of it depends on how well you personally cope with it. What is the best possible way you would like your labor to go? Capture that in your mind. Think on it. Envision a happy, calm labor.

Tip #3: Practice Positive Thinking
It’s very easy to get wrapped up in negative thoughts about your labor. You’re already anxious about the coming day. Don’t allow negative thoughts to creep up and make you more nervous. Practice positive thinking. One way to do this is to speak positive affirmations every time you start thinking negative. Here are a few affirmations for you to practice:

• “I am strong and able to birth my child in a calm and positive environment.”
• “I can remain calm, even in the midst of this emotional time.”
• “I am the best mother for my child.”

Write your own positive affirmations and practice them daily.

Constipation and Hemorrhoids

One of the most common complaints of pregnant women is the fact that they are constipated on a continual basis and that they've developed hemorrhoids. To be able to prevent constipation and hemorrhoids, you should know what causes them to develop in pregnant women.


Reasons for constipation

• The hormone called progesterone which increases during pregnancy may cause your stomach activity to slow down. This in turn will cause the stools to sit in your large intestine and become harder and drier.
• Taking prenatal vitamins that contain iron may increase constipation. Also there are certain antacids and calcium pills that may cause constipation, as well.
• When your uterus becomes larger, it may press on your stomach or bowel and therefore not allow the stool to pass through your system as easily.

Try getting relief the natural way

• Do your exercises on a regular basis and drink plenty of water. You should drink at least 8-8oz glasses of water each day. Juices are also great to keep your stomach moving, but you still need to drink your 8 glasses of water.
• Eat foods that are rich in fiber -- fruits, vegetables and cereals that are high in fiber.
• Fiber supplements are safe to use everyday, even when you are pregnant.
• Prunes and prune juice are also very good in relieving constipation.

Other methods
Products that are considered to be stool softeners or mild laxatives are also safe to use every day. But do avoid taking products that have stimulants in them.

Some don’ts

• Don’t use mineral oil to relieve your constipation. The mineral oil might prevent your body from being able to absorb all its nutrients.
• Don't use caster oil. It may cause early contractions in the uterus.

Hemorrhoids
Avoiding constipation may be a start to avoiding hemorrhoids. After all, hemorrhoids are caused by straining to have a bowel movement. Besides the above listed suggestions for relieving constipation, here are a few more tips on preventing hemorrhoids from flaring up.

• Do not stand for any extended time
• Try putting your feet up throughout the day
• Take warm sitz baths
• Use ice to take any swelling down
• Try not to do any moderate or heavy lifting

If you are still having problems with either hemorrhoids or constipation tell your doctor. He or she will be your guide to help you overcoming this problem.

What to Expect During Your First Trimester

The first three months of your pregnancy is called the first trimester. It is here that you need to start your pregnancy off right by establishing a healthy prenatal care routine. You can start this routine by visiting your health care provider.

What to expect on your first visit to your health care provider
Your health care provider will need answers to several questions, so be prepared. The questions that he or she will ask is important information that will help to provide and establish a medical history he or she may need to draw upon at a later date.

You will be asked about your menstrual cycle, what you use for contraceptives, if you have had any previous pregnancies, and if you have any allergies or other medical conditions. Your health care provider will also ask if you are taking any prescription or over the counter medications. If you are not asked, you should still tell your doctor about any family genetic disorders or family history of any congenital abnormalities.

You will be asked when you last period was so the healthcare provider can establish the due date. He or she will do this by adding 40 weeks to the date of when you had your last period.

You will be given a physical exam. The doctor will need to know how healthy you are as well as how healthy the baby is. You will be weighed, have your blood pressure taken, and have your height recorded during this exam.

The doctor will also give you a pelvic exam and a pap test. From this exam, the doctor will determine if there are any infections or other abnormalities, such as cancer. The stage of your pregnancy can be determined by the change in your cervix and the size of your uterus.

You will also be given a blood test, not only to determine your blood type, but also the Rh factor which is a specific kind of protein that is on the surface of your red blood cells. The blood tests will also show if you have had any exposure to diseases like syphilis, measles, mumps, rubella, or hepatitis B.

Your urine will be tested for specific amounts of sugar and protein. Too much sugar or protein in your urine indicates diabetes or kidney problems.

Your health care provider will talk to you about vitamins, exercise and other lifestyle changes that may need to happen, such as not smoking.

Additional visits to schedule
During your first trimester, doctor visits will be scheduled for every four to six weeks. At these visits, you will be weighed and your blood pressure taken. It is here at these visits that you will need to talk about any questions or concerns that you have. Your doctor is a great support system for you, so it is important to be honest and open about anything you need to discuss.

Also during your first trimester is when you will have an ultrasound. This will give you your first look at your new baby. This is also where your doctor will be able to check how the baby is growing and developing.

Physical changes in your body

• Tender breasts
• Nausea, mostly in the morning, but may last all day
• Tiredness - expect a LOT more than usual
• Emotional changes
• Some dizziness - If your dizziness occurs with pain in the abdomen or vaginal bleeding you will need to call you doctor right away.
• More frequent urination, or leaking due to coughing, sneezing or laughing.

The most important thing is to make an appointment to visit with your doctor or health care provider as soon as you know, or if you suspect you may be pregnant. Taking care of yourself and your baby will provide you with a much happier and healthier pregnancy.

Getting Enough Sleep During Pregnancy

Every pregnant woman complains of this—not getting enough sleep. Most moms have no clue why they can’t sleep, let alone what to do about it. While you may eventually become so tired that you’ll fall asleep, this isn’t a good way to live.

Why Can’t I Sleep? The biggest reason why you aren’t able to sleep well is because your body is undergoing major changes. Other factors that could disrupt your sleep patterns are lack of exercise, too much exercise, and bad eating habits. Another thing that could affect your sleep is the position in which you sleep on your bed.

What Can I Do to Help Myself? If you are sedentary, try getting more exercise. Walking is super easy to do. Find a walking partner and walk at least 3 days a week, 30 minutes at a time. Not only is exercise good for your muscles, but it will help prevent excess weight gain and improve your energy levels. It will also prepare you for a healthier labor.

Pay attention to the position you assume when you go to bed at night. Do you sleep on your back? You should always sleep on either side, preferably your left side. If this doesn’t help, try tucking a pillow under your tummy, leg or side.

Calm your mind and body before going to bed. Try a bedtime routine of a warm bath, adding a little lavender oil will make it smell wonderful and aid relaxation. Once you finish your relaxing bath have your spouse give you a back or foot massage if possible and then have a nice cup of warm herbal tea. Chamomile or sleepy time are great sleep inducing and calming teas.

Another thing you could do is try to read a good relaxing book. I often find this is the easiest way to fall asleep as your mind doesn’t have time to wander.

I Still Can’t Sleep! Unfortunately, many pregnant women lose lots of sleep, especially during their last trimester. If you are able, take cat naps during the day. When you feel sleepy, take a nap; don’t fight it. Do your best to sleep as often as possible even if you’re having trouble sleeping through the whole night.

Want to learn more? The Pregnancy Bible book is a great resource for expecting moms!

Tips for Coping with Contractions

Whether you will give birth naturally or use pain medications, you may experience the pain of contractions at some point throughout your labor. Here are some tips to help you cope with contractions.

Tip #1: Breathe
A common reaction to pain is to take a deep breath in and hold it. You should not do this while you’re in labor. Try to remember to breathe. Take a deep breath in, the slowly release it. (Don’t forget to take Lamaze classes, as this will help you learn breathing techniques to use during labor!)

Tip #2: Relax
As difficult as it sounds, you have to relax. Think about your favorite vacation spot. Concentrate on a time when you feel most relaxed. Take yourself to that place or time in your mind to help you relax. The more you tense your body the stronger your pain may feel.

Tip #3: Don’t Watch the Clock
Your husband needs something to do, so assign him clock duty. Let him time your contractions. Let him keep up with how many minutes apart they are. You stay focused on remaining calm and breathing and let him worry about the clock!

Tip#4: Rest
The last thing you should do while you’re having contractions is do last minute preparations in the baby’s room or clean your house. Try to resist the nesting instinct at this point and start mentally and physically preparing yourself for the labor ahead. You will need every ounce of energy you can muster when the time comes to push.

Tip#5: Distract Yourself
Keep something small at hand to distract yourself. You will feel anxious and nervous, so have something to keep your mind distracted. If you like to craft, work on a small needlepoint project. If you enjoy reading, catch up on that novel you’ve been waiting to read. Having friends or family around during early labor may help take your mind off the mild contractions.

Tip #6: Be Patient
When you begin to feel contractions, you will most likely start to feel excited. However, many labors, especially first-timers, tend to last for several hours. If your labor is slow, just be patient. Before you know it, you will have your beautiful baby girl or boy in your arms.

Back Aches During Pregnancy? Get Some Relief

Not only does pregnancy make us feel fat, it also increases the risk of back pain. With the extra weight that we carry, our sense of balance is off more often than not. If you are an expectant mother and your back is bothering you, here are some ways to find relief.

• Be Careful! - As a pregnant woman, your center of gravity will shift as the pregnancy progresses. When standing from the seated position rise slowly. Any quick movements could make you lose your balance and fall. Prop your feet up on a low stool when you sit down.
• Exercise - Exercise will help relieve back pain. Ask your doctor which exercises are allowed during each trimester of the pregnancy. Walking is the safest way to keep your back healthy. Maintain proper posture when walking to avoid further back aches.
• Do the Pelvic Tilt - These help to stretch the back out. Kneel on the floor on the hands and knees. Arch your back and tighten your abdominal muscles. Hold for a count of five. Slowly bring your back to the starting position. Be consistent with the exercises to relieve pain.
• Lie Down - But not completely flat to find relief from back pain. Place a pillow under the knees and another under your head. Or you can also lie flat on the floor with your feet propped up on a chair covered with a pillow. If you are not comfortable on your back due to the added weight of the baby, lie on your side. Use a body pillow to support your growing belly and a regular pillow between your knees. Curl forward in the fetal position to stretch the muscles of the back and the vertebrae.
• Make an Appointment at a Spa - Some spas offer massage therapy for pregnant women. The treatments are relaxing and go a long way to relieve lower back pains. Check with your doctor to be sure that a massage is safe for you.
• Use a Heating Pad or a Hot Water Bottle - Warmth on a sore muscle can help to relieve the pain. Afterwards, have another person rub the warmed area to massage the muscle. This could go a long way to relieving the pain if done when it first starts.
• Tylenol or Aspirin? - If you need to, Tylenol or aspirin can be taken during pregnancy for pain relief. Ask your doctor how much to take and how often it can be taken. Avoid ibuprofen, naproxen sodium, and any other pain relievers while you are pregnant.

Back pain is a hard thing to ignore. During pregnancy, it is just one more thing that you don’t want to have to deal with. Taking simple measures to relieve the pain when it first starts will keep it from getting any worse.

Pregnancy and Giving Birth is a Cherished Memory

In the beginning of your pregnancy, you’re consumed with excitement and you feel beautiful. It seems like the upcoming months will last forever as you plan, shop, decorate and bond deeper with your partner. You can’t imagine forgetting one moment of this exciting time. But just to make sure, you dutifully record every precious moment in your pregnancy journal along with the receipts and special mementos you’ve collected.

You’re pregnant and your emotions change all day long; excited, anxious, happy, sad, feeling beautiful, feeling fat. These feelings not only change all day, but they become stronger and different over the months as your baby grows inside you. Those emotions of feeling beautiful at the beginning of your pregnancy will change to emotions of feeling fat once you’re into your sixth or seventh month.

Finally the labor begins and you’re whisked off to the hospital or birthing center room and your pregnancy journal is forgotten. You’re now concentrating on the labor and wishing it would be over. What a way to cap off a wonderful pregnancy, writhing in agony or thankfully medicated as the contractions take over your body. At this moment you can’t think of much you’d want to remember, except maybe those special moments with your partner.

Suddenly you are giving birth, your new baby has arrived and your wonderful new life is starting. You and your partner exchange emotional thoughts that will be remembered forever. These are moments burned in your memory to be shared in later years when your family is grown.

While you wrap up the labor and delivery those first few days, friends and relatives call and some stop by to view your baby in the nursery. You form a special relationship with your doctor and the nurses and other new mothers. As you drive your new baby home and safely nestle him in his new room, there are more special memories. From now on, everything you do is a special memory.

These are the times you want to record as a family keepsake. Your pregnancy journal may not leave much room to record the events that come after the delivery. You’ll want to have a new scrapbook ready or a new journal just for the labor and delivery. You might overlook giving birth as an event needing a special keepsake. Of course, you’ll remember the major special moments, but as the years go by, you will forget the minor events. You may have a video of the birth and of course, you’ll have many photos of the labor and delivery, but these don’t record your special thoughts and emotions that only you experienced.

When your new baby is grown and ready to commit to a family of his own, you’ll be asked a lot of questions about his birth. Imagine how wonderful it would be to have your keepsake to provide all the details you otherwise would have forgotten. This is a keepsake that will warm the heart of your now grown child as he/she realizes how special it is that you put so much time and effort into this keepsake.

Make plans early in your pregnancy to record these cherished memories of giving birth.

Life's Little Journals "Journey to Motherhood" can get you started on your way to recording these cherished memories.

3 Tips to Help You Get Through a Long Labor

If you are getting closer to the end of your pregnancy, you may be growing a bit anxious about the labor and delivery portion of this journey. This is quite normal and most pregnant women experience this same anxiety at some point. You should be prepared, in the event that your labor extends the length of an average labor.

Use these 3 helpful tips for coping with a long labor:

1. Relax - The number one rule is to relax. You must be able to remain calm and collected during your labor. Although it is difficult, becoming anxious or irritated will only make things worst. You are doing a lot of hard work throughout this process, so you need to be able to stay calm and relaxed.

• Download some soothing music to your iPod.
• Have a back massager on hand for your spouse or birth partner to rub your back when you start to get achy.

Whatever you need to help you relax, bring it with you to the hospital.

Surround Yourself with Love - The excitement of a baby tends to cause mothers to invite several people to be present for the birth. This may not a good idea. Naturally, you want to share this momentous occasion with many family and friends. But the labor room may not be a good time for a family reunion. Pick and choose your birth partners carefully. Be sure to surround yourself with people who can help keep you calm and focused during your labor.

Remember your Goal – Keep your goal in mind even through the pain. You are experiencing something wonderful, but it doesn’t come without lots of hard work. Your labor can become difficult and lengthy, so be ready for it. When you get tired, or feel like you just can’t take another minute, remind yourself that soon you’ll have a lovely little baby in your arms and it will all be forgotten.

Labor - Options for Controlling the Pain

As you prepare for the birth of your baby, your doctor will discuss options available to you for pain management during labor. No two labors are the same and so the amount of pain you experience will depend on several factors such as your level of pain tolerance or the type of labor you’re having. For example “back labor” (this is when your baby’s spine is rubbing up against yours) can be more painful.

This quick reference guide will give you some pain control options. You should talk about your alternatives with your physician or midwife to determine which method you’d like to go with.

Option #1: Epidural

An epidural is administered by an anesthesiologist. This type of pain control is most common among women today. An epidural is dispensed in the lower back. It allows for continual pain management throughout your labor. This is my personal favorite option :) I opted for the epidural with all three of my deliveries and ALL of the births were easy for me and pain free!

Option #2: Intravenous medications

Intravenous (IV) medications can be administered during early phases of labor. This type of pain relief lasts only briefly, to give you some relief. IV medications can make you and your baby sleepy, so they are only used during early labor for pain relief.

Option #3: Mental relaxation

Women who are opting for natural births should utilize mental relaxation techniques. This type of pain control relies heavily on the mother keeping herself calm and relaxed during labor. You must be mentally strong and able to control your mind and thoughts. You should spend as much of your pregnancy as possible practicing relaxation techniques.

Option #4: Water Birth

Many pregnant women in labor like this method of pain management. In fact, hospitals around the world are incorporating water birthing centers into their labor and delivery floors. Using a tub or shower, you are able to better handle your labor contractions. Water seems to ease the tension and help women relax during their labor.

**Please note, if your waters break avoid water until you consult your midwife or physician.**

Option #5: Gas and Air (Entonox)

The gas, a mixture of oxygen and nitrous oxide, is administered through a mask or mouthpiece, allowing women to control the amount they take in. When you feel a contraction you take in a deep breath of gas and it will alleviate your symptoms. Some women don’t like the gas because it makes them feel a bit drowsy or “drunk” while others find it really helps.

Like labor, all pain control options are not created equal. What works for some may not work for others. The best thing you can do is prepare yourself with as much information possible so that you can know all your choices before the big day arrives.