A pregnant woman’s diet is crucial in ensuring the health of her unborn child. Whatever the mother takes in her body during her pregnancy can affect the health of the child when he or she is born. Therefore, it is very important for the mother to be aware of what she eats and drinks. Aside from her usual food intake, it is normal for the pregnant woman to take in an extra 300 calories during this period.

During pregnancy, a woman usually experiences food cravings, which normally occur during the first few months of pregnancy. Some women have cravings for spicy food, chocolate, comfort foods, ice cream, and fruits. In certain cases, some women also crave non-food items like cornstarch and clay, which are not supposed to be eaten. If you have such urge to eat these items, consult with your doctor.

A pregnant woman’s diet must be without alcohol. If you can, avoid caffeine. That includes coffee or tea. There is also the question of herbal products and vitamins. Consult your doctor first before taking in vitamins, some of which could harm the unborn child.

Food-borne illnesses like toxoplasmosis and listeriosis may pose dangers for the unborn fetus. Thus, the pregnant woman needs to avoid certain foods like soft/fresh cheeses like goat, feta, Camembert, and Brie; juice, apple cider, and unpasteurized milk; raw eggs; undercooked or raw fish, meats, or shellfish; processed meats like deli meats and hot dogs; and fish high in mercury like king mackerel, swordfish, shark, and tilefish.

As mentioned earlier, a pregnant woman must ask her doctor if vitamins are safe to take during pregnancy. However, doctors would encourage a pregnant woman to take folic acid supplements. Some foods that contain folic acid are breakfast cereals. Foods rich in calcium should be part of the pregnancy diet. Calcium sources include milk and dairy products. Other calcium-rich foods are salmon with bones, sardines, broccoli, tofu, and spinach.

Doctors do not always recommend a strict vegetarian diet during pregnancy. However, some pregnant women stick to a vegetarian diet. Your doctor would probably prescribe to you vitamin B12 and D supplements, so that you can get the proper nutrition during your pregnancy.

A pregnant woman must integrate more fiber in her diet, about 20 to 30 grams a day. The iron in pre-natal vitamins could cause constipation in pregnancy. Fiber-rich sources include vegetables, fresh fruits, cereals, whole-grain breads or muffins. Other options for fiber include high-fiber drinks or fiber tablets. Check with your doctor first before ingesting these pharmacy products and avoid laxatives during pregnancy.

The key to a healthy pregnancy diet is to eat foods from various food groups in the recommended portions. If you experience lack of appetite or nausea, you don’t need to worry as the baby gets first dibs at the nutrients you take.

It is recommended that a pregnant woman should gain about 25 to 35 pounds during pregnancy, but you don’t need to be serious about this. The important thing for you to do is to be able to eat a good variety of nutrient-rich foods. These foods will keep you and the baby healthy during the pregnancy and after you give birth.

Pregnancy can really be a beautiful and wondrous thing. But sometimes there are decisions that need to be made during pregnancy that might prove to be a little bit more difficult than you can ever imagine.  Perhaps naming your baby is one of them.  However you do have to keep in mind that your baby’s name will stick with him from the moment you conceive him until the day he leaves the earth, so it is one of the most important decision a parent can make for his child.

There are times when you are sure you know which name or names you want and there are times when picking a name become an arduous task. There are so many things to consider. Should it be a family name, a traditional name, an unusual one or just something that strikes your fancy?

Sometimes you also need to consider the desires of your spouse and your immediate family members and it may not be easy if you aim to please everybody with your baby’s name. But make sure that whatever you ultimately decide, its something you as the parent likes and something you know your baby will appreciate when he grows older. Perhaps this is even something you can work on even if you aren’t pregnant yet.

Rare and Unique

You can choose an unusual name for your child to make sure that he or she stand out from the crowd but you also need to make sure that the name is unique and not weird.

A More Common Name

You can also choose to name your baby with a common name.  But even though the name maybe one of the most beautiful names ever concocted, you do need to consider how many others will have the same name as your baby.

Family Names

Sometimes old family tradition dictates that a particular name be given to your child, but you do need to consider the name that will be given and how it fits in with the times.  Don’t give in to the desires of your older family member. Remember, you are the one who’s pregnant, you should decide.  Although you can choose to use the name as a second or middle name for your child in order to pacify the desires of the family.

Trendy Names

Should you deem to choose a trendy name for your coming baby just make sure that you pick a name that will be trendy for a long time to come. There might be a name that is trendy now but is also a beautiful name to give your child and as such then you should pick that name out.  Remember that your child’s name is something he will carry for his whole life, even when he grows up. So make sure that the name you choose will fit him at any age.

Meanings of Names

You can also consider the meaning of the names you choose to give your child.  There are plenty of online resources that allow you to seek out the meaning of any name you can conjure up. You can make your choice from there.

Finally make sure that you and your husband agree on the name together. Make sure your partner likes the name you will give and vice versa.  You can make a list of names you like and pick out a name that will be satisfy the two of you. Pregnancy is a wonderful thing. Don’t make it hard by not being able to choose the perfect name for your baby.

So you’re adding one more to your family, you and your husband might be very excited about this coming bundle of joy. But perhaps you have another baby at home who isn’t too excited about this coming addition.  Here are a few ideas which can help you, make the new arrival a happy event for the ‘whole’ family.

It is but natural for the older child to feel a little bit left out or neglected with the excitement of coming baby. He might not understand why your tummy is big and why Daddy keeps on hugging your tummy and doing baby talk. It is also natural for some regression and even some temper tantrums to occur.  But hopefully with some love, affection and attention you will keep these events to a minimum.

First and foremost, you need to talk to your child about what is going to happen, the changes that will happen and what they should and can expect from the older members of the family as well as from mommy and daddy. You should always make them feel loved and appreciated. Never lie to your child and allow him to absorb the events that will happen from the get go.

Don’t leave him/her out.  Try to incorporate your older baby into the life of the new baby. Introduce the baby as his little brother or sister and not Mommy’s new baby.  Talk about the role they will be taking on when the baby arrives.

Let your baby feel needed. Let them feel that they are a part of the family by letting them participate in activities for the coming baby.  Let them help in picking out names and decorating the nursery as well.  Also if you need to make any major changes like room transfers, do this before your new baby arrives and let your older child fall in love with the new room.

You should also reinforce their role as the older brother or sister. Let them feel their importance to life of the new baby. Boost their self-esteem by letting them know what a big help they are to you and to the baby.

Let your baby hold your tummy and/or talk to the new baby. Try to let him bond with his unborn brother/sister. Let him have a some time with you and the baby inside your body. If he can read or tell stories, let him read or tell stories to your tummy. This will allow him to bond with his brother or sister while the baby is still inside the tummy.

The most important thing about preparing your older child to receive a new baby is to make sure that he never feels left out or neglected just because a new baby is coming. Make sure he feels a part of the family by getting him involved. It is also important to talk to your husband and any other family member about not teasing your child about the baby. Let him fall in love with the unborn child and allow him to think of the baby as a blessing to your family and not as a rival for your love.

Caring for your baby should start even before your baby is born.  You should start to bond with your unborn baby from the onset of your pregnancy and even after your delivery and this is where Prenatal Care comes in.

What is Prenatal Care?

Prenatal care is caring for your baby in the womb, even before you give birth to it.   Prenatal care for most women begins early in the pregnancy usually during the first trimester.  The first step is usually a visit to the doctor. For the first 6 months of a normal pregnancy, the doctor’s visit is usually restricted to only once a month. During the third trimester of pregnancy though, the visits are increased to once every two weeks, then once a week as the pregnancy comes into full term.

During your initial visit to the doctor, various tests are done in order to check for your health and the baby’s health as well. The tests usually include blood tests to check for blood type, anemia, immunity and Rh factor.  Tests are also done to determine a variety of disease processes that may affect your baby or your pregnancy like rubella or hepatitis. There is also the routine urinalysis which checks your urine for signs of diabetes and any kidney changes. A pap smear can also be done in order to check your cervix.  There are also test to determine birth defects in the fetus, should you want one done. Some tests maybe repeated as you progress in your pregnancy. Now these are the medical aspect of prenatal care.

Now that you have taken care of the medical part of prenatal care, it is now time to bond with your unborn child. You may think it odd for one to talk about bonding when the baby is not even born yet. But the truth of the matter is, you can actually bond with your child even if they are yet to be born. There are many things you can carry out in order to ‘bond’ with your unborn baby. This will foster closeness between the two of you and will also allow your baby to recognize your voice even before you give birth.

Perhaps the simplest and most effective way to bond with your baby is to talk to your belly. You might find it odd to do, so you can spend a couple of minutes in the privacy of your own bedroom or bathroom to talk to your baby and let him/her know how much you love them and anticipate their entry into the world.  Expectant fathers can do this as well and they can add stimulus by touching the mommy’s belly to stimulate the sense of touch for the baby and enable the baby to recognize the father as well.

When your baby is big enough (inside your tummy) you will be able to feel its feet, elbow or knee. You can gently push on your tummy and you might be amazed if your baby pushes back. Daddy can push the belly too and you can let dad feel the baby’s push back. Don’t be afraid of hurting your baby, the amniotic fluid actually protects him and you can always be gentle.

It is also a good bonding time to sing to your baby or perhaps just play music. Doing this will also stimulate your baby’s language skills. You might be shocked that your baby actually hears what you play. This is evident when after you give birth and play music or sing a song that you played when the baby was yet unborn that he turns his head or widens his eyes when he hears the familiar tune.

These are just some of the ways you can bond with your child while you are still pregnant. Try them out and see a major difference when your baby finally comes out into the world.

Yoga has been around for ages but recently has received a lot of attention.  Many people, young and old alike have taken a liking to yoga. This is because they have found the benefits that yoga brings to their lives. Now, if you are pregnant you can still do or can start doing Yoga, yoga for a pregnant woman is aptly called the Prenatal Yoga. Prenatal yoga is specifically designed for pregnant women.  It will help you during your pregnancy, but more importantly during delivery.

Yoga is a slow and controlled exercise, and this is especially great for pregnancy.  There are no sudden or jarring movements that might jolt your baby. Just be sure you do not over exert yourself and doing yoga will bring about many benefits for you and your baby.

Pregnancy can be very uncomfortable for many women more so during the latter stages of pregnancy when you’re tummy is at its largest and prenatal yoga is something that can help you relieve this discomfort if not totally get rid of it then lessen it to a more tolerable level. There are classes you can join that are designed specifically to relieve the stress your maybe feeling secondary to your pregnancy.

If you plan to some exercising while pregnant, then prenatal yoga is something you can easily do and it’s not as stressful as other exercises too. Remember to schedule your prenatal yoga class as soon as you can so you can get the maximum effect this type of exercise can provide. Participating in this class regularly will promote easier labor and delivery of the baby, some techniques taught in the class can be used during labor as well, and this helps you ease into the labor.

Prenatal yoga classes are offered in some yoga studios near you, you might want to check it out, or you can search through the internet and look for prenatal yoga lessons that are available for you, you will find a bounty of resources you can use to learn the positions or purchase the DVD version of the yoga. If you’re in doubt, then just visit a prenatal yoga class or search the internet for information first, so you can find out what you will be getting into.

If you haven’t tried yoga before then you might want to consult your doctor about it before going through with the routines. Yoga in general brings about many benefits for the average person and helps in relaxation and purging of negative energy, it will do the same for a pregnant mommy. Prenatal yoga is generally a safe exercise for you and for your baby which offers up a great many benefits. It teaches you proper breathing techniques and makes your body supple and strong for the delivery. The poses are usually non stressful and helps your body adapt to the changes brought about by pregnancy.  Just make sure that the yoga you’ll be doing is designed for pregnant women specifically and you will be amazed at the various benefits this exercise can do for you.

You might notice that many pregnant women fears having sexual intercourse with their partners because they think it may harm the baby, while others feel self conscious at the changes in their bodies that they feel unattractive and don’t want to have sex, while some others just lost the drive to have sex altogether.

But is sex prohibited during pregnancy? The simple answer is no, it is not. You do have to take into consideration many different factors but of course you can have sex even if you are pregnant and even if you’re tummy is already getting bigger.

First and foremost, having sex, normal sex with the father of your coming child is safe. Your baby is tucked deep inside the womb and your husband’s “organ” cannot reach it, so you cannot harm your baby even if you have sex.

Secondly, it is a known fact that men find pregnant women hot and sexy.  It might come as a shock to you, but its true. So you needn’t worry that your changing body is a turn off for your partner, in fact, it is a definite turn on!  Pregnancy only enhances the sexual act, it makes it more intimate and special. Your partner is more careful and more caring if you are pregnant because he knows that he mustn’t hurt you during your lovemaking. He is more aware of what he is doing rather than thrusting blindly. Observe your partner and know that this is true.

If you don’t feel like having sex or feel you have lost the drive to, this is normal because of the hormonal changes in you, you shouldn’t be afraid, talk to your doctor or talk to your husband about this and you can take steps in order to get you ‘in the mood’.

Here is the catch. You can have sex of course, but there are still things you have to consider when you do it. During the first trimester, when the baby is still small and your tummy isn’t too big yet, you can have normal sex and that will not be a concern. But as you progress with your pregnancy and you’re tummy gets bigger, you do have to take into consideration the bigger tummy and the tiny person inside it. You should start experimenting of different sexual positions so that you don’t harm the baby unintentionally.  As a basic rule, a great position for pregnant sex is

• When the two of your are generally comfortable with the position, physically speaking
• The position lets you have the kind of sex and physical contact you want
• And finally, the two of you doesn’t put any pressure on the uterus and that a partner’s full weight isn’t settled on the pregnant tummy.

Sex is something to be enjoyed by husband and wife even if they are pregnant, there are only certain precautions that needs to be taken more so if you’re are on the latter stages of your pregnancy, but in general, especially for a normal, healthy pregnancy, having sex shouldn’t be problem at all. If you have doubts, then you should talk to your doctor about your concerns, don’t be shy, she heard it all before.

So you’re pregnant and might be thinking, there goes your sexy body. But being pregnant doesn’t mean we let ourselves go.  Remember you can still exercise even if you’re pregnant.

Of course you cannot do the same exercise routine that you did before you gotten pregnant but exercising will not only help you keep fit during pregnancy but will also help you get back in shape after pregnancy as well.

In what way, you say? If you are fit during pregnancy then you may not feel so many of the symptoms that pregnant women has during this time.   If you are strong then you can carry your baby through and not feel so tired you can’t walk. It also helps lessen the complications that sometimes arise when you are pregnant this includes hypertension, gestational diabetes and the likes.

Most doctors will allow you some moderate activity even if you are carrying a baby.  So if you jog every morning, continue to do so, but if you are experiencing pain in the abdomen or shortness of breath doing your usual routine, you might want to cut back a little. If you jog five miles you might want to cut it half for the meantime. Talk to your doctor about any problems you encounter while doing exercise, they can be the one to provide you expert advice.

There are many pregnancy workouts available that you can work on. You can search the internet for advices on these types of exercise; you will find information abounds on the net about this. You should also seek professional advice on the right course of exercise meant for pregnant women.

Try to focus on low impact exercises like walking perhaps, this will help get your heart rate up but will not make you catch your breath. You should be able to carry on a conversation throughout the whole routine.

As the pregnancy progresses and your tummy starts to get bigger you might need to scale down your routines. Exercise in moderation should be exercised especially during pregnancy. Remember at this time, your lungs have lesser space to operate and your heart is working double time to pump out blood for two people and there is a weight hanging over your tummy, and the muscles, ligaments and tendons around your tummy will be stretched and this puts real strain on your body. You do have to take this into consideration when doing pregnancy workouts. Do not over extend yourself. Exercising is important but that doesn’t mean you should keep at it even if you feel uncomfortable.

Remember, throughout your pregnancy your ultimate goal for exercising is to prepare your body for the delivery.  You should work on your stamina and strengthen your cardiovascular system, this will help you have a smoother delivery. Try to keep your heart rate up as much as you can, but do it safely and don’t overdo it.

And if you are consistent enough with your exercise routines during your pregnancy you will find it easier to workout and get your old body back, maybe even better after you’ve given birth.

Trying for a baby can be difficult. The odds of a young fertile couple conceiving by having sex when ovulating are approximately one in five every month. You need to get the timing right!

Timing sexual intercourse
The most important factor to get pregnant is to have sex during the woman’s fertile phase, that is having intercourse as near as possible to the time you ovulate. Ovulation happens on just one day in each cycle and it is when the ovary releases an egg (ovum) that lives for between 12 and 24 hours however sperm can live inside you for up to seven days. To increase the likelihood of conception, you would ideally have intercourse starting approx 5 days leading up to ovulation and the day of ovulation itself. That way, there is likely to be a healthy supply of sperm waiting in your fallopian tubes when an egg is released.

So, exactly when does a woman ovulate? Ovulation usually takes place 12–16 days before the start of your next period depending on your menstrual cycle. This is not easy to predict however there are a few ways to determine a woman’s fertile phase:

• Ovulation predictor kits
• Basal body temperature
• Cervical mucus
• Cervical position

Ovulation predictor kit – tests your urine for LH hormones as ovulation usually occurs 12-36 hours after an LH surge. This is more accurate than charting your basal body temperature and cervical mucus and can predict ovulation as close as 6 hours before it happens however buying these kit can be expensive. This also does not work well for women with irregular cycles, who may require more sticks for daily testing. This test also does not confirm if you have already ovulated!

Body basal temperature – your body’s baseline temperature before any activity. Taken when you first wake up in the morning, before ANY activity, with a basal thermometer. Compared to the LH ovulation predictor kit, this method is inexpensive – only cost involves buying a basal thermometer. However, this method can be inconvenient as you will need to take your temperature first thing in the morning at the same time every day (immediately after you get up or at least three hours of uninterrupted sleep). Another downside to this method is that it does not take into consideration when you are sick, had alcohol, medication, etc.

Cervical mucus – as your cycle progresses, your cervical mucus increases in volume and changes texture, indicating the rising levels of hormone oestrogen. At the beginning of the menstrual cycle, the mucus is sparse, cloudy, tacky and dense which is when you are not fertile and most women will not be able to conceive. In the days prior to ovulation, the mucus is most and cream or white in colour (cloudy) and can break apart easily when stretched. Just before and during ovulation, the mucus becomes more plentiful, quite clear, slippery and thin. This type of mucus is tied very closely and looks like egg whites.

Cervical position – as your cycle progresses, your cervix changes. At the beginning of the menstrual cycle, the cervix is lower down. In the days prior to ovulation, you will realise that your cervix is moving up. Your cervix is the highest when you are just about to ovulate and during ovulation. A low cervix is easier to reach in a lying position. When your cervix is high, it is almost impossible to reach with your middle finger. Determining your cervix position is easier when you check it in the same position, at the same time every day.

So when you are ready to start trying for a baby, gather all the clues to pinpoint your time of ovulation. These indicators, when combined with daily charting, can be very effective in tracking your menstrual cycle and ovulation to assist in increasing the likelihood of conception. During your fertile window, have intercourse every other day for two to four days. Intercourse every other day is recommended rather than daily intercourse because it is possible that your partner may not be able to produce enough sperm hence lowering the sperm count. After intercourse, relax and lie still. It takes sperm about 20 minutes to work their way through the cervical mucus and up to the fallopian tubes. Lying down during this time will reduce the risk of sperm leakage from the vagina.

Congratulations! So you’ve decided to take the big step into becoming a parent. While it is one of the most important things a person can do in their life, it is also the most challenging and the first challenge is conceiving. Many people assume that once they stop taking contraception they will immediately conceive. Our bodies are slightly more complicated than that and this guide on how to get pregnant will give you tips on the best methods and the timing to get pregnant.

First things first
The first thing you must do when you make the decision to have a baby is to visit your gynecologist. This is a vital step as you will need a German measles vaccination if you haven’t had one already, and to make sure you are receiving enough folic acid to prevent birth defects. The gynecologist will also answer any of your questions and will provide you with further tips on how to get pregnant.

When to do it
The best time is dependent on your ovulation cycle. Your ovulation period lasts six days – the first five days before and leading up to the sixth day in which you ovulate – and it’s during this time at which you are most fertile. Your ovulation period is usually midway between your menstrual cycles which for most women is about 14 days before their next period is due. This is usually the best time to get pregnant but if it doesn’t work for you, another tip is to wait until days 10 and 18 of your cycle (day 1 as the first day of your period) and have intercourse every other day during this time. This way, intercourse and ovulation are bound to coincide.

At-home ovulation kits
If you want to be more precise and exact, you can purchase an at-home ovulation prediction kit which uses your body temperature to determine whether you are ovulating. It is said that when you are ovulating, your body temperature increases by 0.8 degrees. These kits can give you warning from one to one and a half days in advance as to the best time to get pregnant.

How often?
A frequent concern for those whom want to know how to get pregnant is how often to try. It is a fact that the more frequently a man ejaculates, the lower his sperm count, becomes. So, those who are trying for a baby often have sex every few days to build this sperm count. However, this isn’t necessary. Even though the sperm count may be lower, it is still high enough for pregnancy to occur. The best tip is to make love when you want to. Remember that having a baby should be fun too, so try not to focus too much on how often and when. Of course those who are only having intercourse once a week will significantly lessen their chances.

Not working?
If after a month or two you are still not pregnant, don’t panic! If you were previously on the pill, it can take some time before your cycle is regularized which can delay the conception. It may also be harder for smokers to get pregnant so if you are a smoker, another tip on how to get pregnant is to decrease or stop smoking. If you are very seriously concerned about your inability to get pregnant and these tips on how to get pregnant have not helped, then you may want to consult a gynecologist.

Remember though that you should take your time and have fun! Don’t focus too much on the goal of how to get pregnant and you’ll be unexpectedly surprised.

You are beginning the joyful yet anxious journey to motherhood ñ you recently discovered that you are pregnant. Excellent prenatal nutrition is the best foundation for creating a holistically healthy baby. Follow the guidelines below for your own health and your baby’s optimal development ñ and encourage your husband to get on the healthy eating bandwagon as well!

FIRST TRIMESTER

1) Check with your obstetrician and pharmacist about all prescription medicines and over-the-counter medications that you are taking. Many prescription and over-the-counter medications should be avoided throughout the duration of your pregnancy.

2) Eliminate your consumption of alcohol, cigarettes, and recreational drugs.

3) Seek to eliminate, or at least dramatically reduce, your consumption of caffeine from all sources ñ coffee, tea, soda, chocolate and energy drinks.

4) Find a quality prenatal multi-vitamin/multi-mineral and take one every day.

5) Increase your daily intake of the following nutrients:

a) B Vitamins, especially:

• Folic Acid
• Biotin
• Choline
• B12 (take a supplement if you are a vegetarian)

Nutritional Sources of B Vitamins:
whole grains, salad greens, legumes, whole grain cereals, brown rice, soy beans

b) DHA (an omega-3 fatty acid important for baby’s cognitive development)
*Take a DHA supplement.
*Note: Although fish is a good source of DHA, there are many legitimate concerns about fish containing mercury and other toxins.

c) Vitamin D
Natural Sources of Vitamin D:
sunlight ñ 15 to 20 minutes of sun exposure/day; fortified dairy products

6) Be careful to stay hydrated. Drink six to eight refreshing glasses of water per day.

7) If you are suffering with nausea or have a reduced appetite, then make it your goal to eat smaller amounts of food on a more regular basis ñ such as six mini-meals instead of the traditional breakfast, lunch and dinner.

SECOND TRIMESTER

***Add 200 to 300 extra calories to your daily diet.***

1) Be careful to eat a healthy, balanced diet filled with fruit and vegetables to receive the vitamins and minerals your baby needs.

2) While adding the extra 200 to 300 calories, consider eating a mid-afternoon snack or a small snack before bedtime.

3) Ensure that you are getting adequate amounts of protein to support your baby’s muscle and organ growth. Eat plant protein (especially for vegetarians) and healthy low-fat animal protein.

4) Regulate your portion sizes to minimize your risk of gestational diabetes.

THIRD TRIMESTER

1) As your infant grows, your blood volumes increases, which means that your body requires more iron.

2) Healthy Iron Sources:
seeds, beans, rice, wheat bran, blackstrap molasses, apples, bananas, leafy greens

3) Increase iron absorption by combining iron-rich foods with foods containing Vitamin C, including: broccoli, kale, carrots, sweet potatoes, oranges, tomatoes

4) Concentrate on receiving ample supply of the following nutrients:

a) Calcium
Nutritional Sources of Calcium:
dairy products, tofu, fortified rice and soy milks, beans, molasses, seeds, cooked greens, dried figs

b) Zinc
Nutritional Sources of Zinc:
nuts, seeds, beans, dairy products, spinach, fortified cereals