The moment that you and your husband have been waiting for has finally arrived ñ you have recently discovered that you are pregnant! Congratulations! Since you seek to lead a green lifestyle, you and your husband are motivated to have an environmentally-friendly pregnancy. You understand that what is healthy for our planet is healthy for your baby, and you want to bring your baby into the world as peacefully and as eco-consciously as possible. Follow the following simple green tips to get you started.

Eat a Green Diet

1) Eat a healthy, balanced, plant-based diet.

2) Buy produce that is in season.

3) Buy fruit and vegetables from local farmers.

4) Purchase organic food.

5) Minimize or eliminate the animal products that you eat.

6) Select foods that have minimal packaging and are minimally processed.

7) Cook more meals at home instead of eating out or getting take-out.

Create an Green Nursery

1) Select a crib that is made from solid, sustainable wood that is treated with non-toxic paint or stain.

2) Purchase a natural mattress that is manufactured without any petrochemicals, such as wool or organic cotton mattresses.

3) Use natural fabrics for your baby’s sheets.

4) Wash all of your baby’s bedding with a natural, gentle baby detergent.

5) Select paints for your nursery that have low VOC’s (volatile organic compounds). VOC’s are emitted into the air as the paint dries, giving off chemicals and gases, and creating a strong smell.

6) Aim to paint your nursery long before the baby is born and open the bedroom windows to air the space out.

7) Purchase an air purifier for the nursery to get rid of household allergens, gases and chemicals.

8) As for flooring, a wood floor, with a non-toxic treatment, is best for your nursery.

9) If you wish to add an area rug for some extra color, choose one made from natural fibers, either wool or organic cotton.

10) Make a concerted effort to avoid carpeting in your nursery. Carpets hold in pollutants, mold, and dust mites. Many carpets also release harmful fumes.

11) Select a changing table made of solid, sustainable wood.

12) Decide upon using either cloth diapers or chlorine-free diapers.

Avoid using hair dyes until after your baby is born.

1) Embrace your natural beauty!

2) Hair dyes often contain lead and chemicals that disturb your hormones.

Avoid chemical dry cleaners.

1) Opt for an environmentally-friendly dry cleaner that does not use the toxic solvent “perc,” which may accumulate in fatty tissue and breast milk.

You and your wife are filled with joy and expectation ñ your wife is pregnant! Congratulations, Dad-to-Be! Your wife wants you to be involved in her pregnancy. Keep encouraging her, remind her that she will be a loving, competent mother, and include find ways to keep involved in every stage of your wife’s pregnancy journey. Here are some simple tips to show your love and care during this special time.

FIRST TRIMESTER (Weeks One through Thirteen)

Talk to your Wife
Talk every day with your partner about how she is feeling, both physically and emotionally. Discuss together your hopes, dreams, fears, and anxieties about the pregnancy and about becoming parents.

Comfort the Mommy-to-Be
Your wife will typically be dealing with problems including morning sickness, nausea throughout the day, and emotional turmoil caused by hormonal changes. Find simple ways to comfort and relax her during this difficult time. Give her plenty of hugs and kisses. Give her back and neck massages. Make her dinner. Listen attentively to her feelings.

Listen to your Baby’s Heartbeat
Accompany your wife to her prenatal doctor’s appointments. Be there to hear your baby’s heartbeat for the first time! Enjoy this bonding moment with your partner.

See your Baby’s First “Photo”

After the tenth week, your wife will be receiving her first ultrasound. Attend the doctor’s appointment with her and enjoy the first ultrasound image of your baby together.

SECOND TRIMESTER (Weeks Fourteen through Twenty-Six)

Go shopping for maternity clothes together.
Keep reminding your wife that she is beautiful and radiant. Enjoy shopping together for her new maternity clothes.

Decide together if you’d like to learn the gender of your baby.
There are pros for discovering your baby’s sex beforehand (decorating the nursery, purchasing gender-specific clothes and toys) and there are pros for waiting until the birth to discover if you have a boy or girl (the sheer surprise and excitement, something special to look forward to).

Talk to you baby every day.
Your baby can now distinguish voices in the womb, so spend time with your wife “talking” to your baby every day. You can read children’s books to your baby, play your baby music, and sing your baby sweet songs. Hearing the mother and father’s voices in the womb make it easier for the baby to recognize your voices once he or she is born. Music has many therapeutic benefits and can assist in your baby’s cognitive development in the womb.

Attend a parenting class with your partner.
Find an educational yet enjoyable parenting class to participate in together. Get recommendations from friends and family.

THIRD TRIMESTER (Weeks Twenty-Seven through Forty)

Massage
Massage your wife on a regular basis. Massage her back and legs especially.

Doctor
Attend your wife’s prenatal doctor’s appointments with her.

Create a birthing plan with your wife.
Decide on the arrangements for the labor and delivery, including whether or not your wife wishes to receive pain medication.

Find a pediatrician with your partner.
Talk to several potential candidates. Decide on a pediatrician that both you and your wife can trust and talk with ease.

Decide on childcare with your wife.
Figure out the length of your partner’s maternity leave. If she plans on returning to work, decide together on your childcare options.

You and your husband are delighted that you are pregnant. You both wish to do whatever you can to ensure that you have a holistically healthy, happy baby. Here you will find some guidelines for each trimester of your pregnancy.

FIRST TRIMESTER (Weeks One through Thirteen)

1) Take a quality prenatal multi-vitamin/ multi-mineral every day. Make sure that you receive extra folic acid during this period.
2) Make your first appointments with your obstetrician. Have your husband accompany you to your appointments, especially to your first ultrasound when you will be able to see the first image of your growing baby.
3) Consult with your obstetrician and decide where you would like to give birth. Options include a hospital, birthing center, or home birth (extra supports are required).
4) Eat a healthy, balanced diet, based on fresh fruit and vegetables and whole grains. Concentrate on eating foods high in folic acid and iron.
5) Drink at a minimum eight glasses of fresh water every day.
6) Exercise often, ideally every day for thirty to forty-five minutes. Consider fun and low-impact cardiovascular exercise such as walking and swimming. Think also about doing muscular training and stretching exercises, such as yoga or Pilates.
7) Eliminate or drastically lower your caffeine intake.
8) Limit or eliminate your intake of fish, especially ones high in mercury like tuna.
9) Avoid coloring your hair throughout your pregnancy.
10) Take a nap whenever you feel tired. Listen to your body’s signals.
11) Read several quality pregnancy books. Share your new knowledge with your husband.
12) Consider writing a pregnancy blog or a pregnancy journal to record this special time.

SECOND TRIMESTER (Weeks Fourteen through Twenty-Six)

1) Continue to attend your obstetrician appointments. Bring your husband along.
2) Persevere with your healthy pregnancy diet.
3) Continue with your cardiovascular exercise and stretching/ strength training.
4) Treat yourself to several professional messages with a registered massage therapist.
5) Purchase a pregnancy body pillow to help you sleep more comfortably.
6) Take parenting and childbirth classes with your husband.
7) Research childcare options for after your return to work (unless you plan on being a stay-at-home mom).
8) Enjoy purchasing maternity clothes. Find clothes that flatter your special pregnancy figure.
9) Begin to shop for your baby’s nursery furniture and decorations.
10) Buy a baby name book and start brainstorming names with your husband.

THIRD TRIMESTER (Weeks Twenty-Seven through Forty)

1) Choose your pediatrician. Ask for recommendations from family and friends.
2) Continue attending your obstetrician appointments with your husband.
3) Tour the hospital or birthing center where you will be delivering your baby.
4) Prepare your baby’s clothes and linens in advance. Wash your baby’s clothes and linens with a gentle baby detergent.
5) Arrange for the care of your older children or pets if applicable.
6) Prepare your baby’s nursery.
7) Pack your suitcase for your hospital stay.
8) Try to relax and practice deep breathing.
9) Enjoy the remainder of your pregnancy with your husband and family.

The moment that you have been dreaming about for years has finally arrived and you and your husband are expecting your first baby! You care about your physical and mental health and wish to provide your baby with the best start possible. You believe in living an active, healthy life and plan to continue exercising throughout your pregnancy.

Benefits of Exercising During Pregnancy

1) Exercise helps you feel better.

• Exercise will increase your energy level.
• Exercise will raise your self-esteem and body image.
• Exercise will make you feel better emotionally because “feel good chemicals” called endorphins are released during exercise.
• Exercise will reduce back pain and improve your posture by toning and strengthening your back, thigh and buttocks muscles.
• Exercise will reduce constipation.
• Exercise will prevent joint problems by activating the lubricating fluid in your joints.
• Exercise acts as a natural sleep aid by reducing your anxiety and stress.

2) Exercise helps you look better.

• As you perform careful exercises throughout your exercise, you are maintaining your flexibility and muscle tone.
• Exercise improves your blood circulation, which gives your skin a radiant glow.

3) Exercise helps to prepare your for your birthing experience.

• Exercise helps you build muscular strength and cardiovascular endurance, both of which are needed during labor and delivery.
• Begin your prenatal exercise program where you left off before becoming pregnant. If you were very active and strong before conceiving your baby, you may continue your program, with some safe modifications. If you were inactive and out-of-shape before getting pregnant, then begin an exercise program slowly and gradually increase the duration and intensity of your workout.
• Talk to your obstetrician before beginning or continuing an exercise program while you are pregnant.
• Get involved in the type of physical activity that you enjoy and benefit from physically and emotionally.

Exercise Activities:

a) Swimming. The best prenatal exercise, as it is comforting and non-impact.

b) Water Aerobics. Great cardio workout, low-impact and good social activity!

c) Dancing. Try Latin or Ballroom with your partner. Avoid bouncing or jumping.

d) Yoga. Yoga offers both a physical and mental workout. Try prenatal yoga.

e) Pilates. Pilates works to strengthen your core muscles (stomach and back).

f) Bicycling. Go biking through nearby parks or special biking trails.

g) Walking. Walking is good for beginners. Try to walk a mile, three times a week.

Remember to always listen to your body throughout your pregnancy, especially when you are exercising. If your body gives you a warning, such as you become dizzy, then stop your activity and rest and relax. Your center of gravity will change as your baby grows, so be careful about not losing your balance.

Stop your exercise if you feel any of the following symptoms:

• dizziness
• fatigue
• shortness of breath
• back pain
• heart palpitations

Avoid exercising during the hottest part of the day during the summer.

Avoid the following sports:

• downhill skiing
• scuba diving
• horseback riding
• contact sports
• step aerobics

A few more important tips:

• Make you that you stay hydrated. Keep drinking fresh water.
• Avoid exercising if you are feeling sick.
• Listen carefully to your body and respect your body’s signals.

You are so happy and hopeful and excited becauseÖyou are pregnant! This is a special experience that will be enriched by the love and support of your husband, family and friends. It’s very important that you take care of yourself physically, mentally and emotionally. Sleep may become challenging during your pregnancy, so it’s good to get some simple tips to better sleep.

Sleeping may become difficult during your pregnancy for a variety of reasons.

1) Your growing baby will likely make it difficult for you to get into a relaxing sleeping position. Doctors recommend that pregnant women sleep on their sides. Purchase a pregnancy body pillow to help support your growing body.

2) You will experience a more frequent urge to urinate. Your body contains 30% to
50% more blood now that you are pregnant, so your kidneys have to work extra hard to filter your blood. This filtering process produces more urine. The pressure on your bladder increase as your baby grows and your uterus enlarges. You will be making more trips to the washroom, throughout the day and night.

3) While you are pregnant, your heart rate increases to pump more blood and to send more blood to your uterus and the rest of your body. Your heart works harder when you are pregnant, which may cause sleeping difficulties.

4) You will experience shortness of breath. In the beginning stages of pregnancy, hormonal changes may make it more difficult to breathe properly. In the later stages of pregnancy, breathing becomes harder since your uterus takes up more space and puts pressure against your diaphragm (the muscle below your lungs that support proper deep breathing).

5) You will experience backaches and leg cramps, mostly caused by the extra weight of your baby. Have your husband massage your back and legs each night before you go to bed. Massage helps relax your muscles and increases blood flow to your muscles, which helps to relieve pain and swelling.

6) Anxiety about your pregnancy and upcoming labour and delivery may cause sleeping problems. Build a supportive emotional network consisting of your husband, parents, siblings and close friends who you can share your fears and worries with.

Sleeping Tips for Mommy-to-Be

1) From the beginning stages of your pregnancy, try to get into the healthy habit of sleeping on your side. Sleep on your side with your knees slightly bent for maximum comfort.

2) Some doctors recommend that pregnant mothers sleep specifically on their left side, as it improves blood circulation to your heart and allows for optimal blood flow to your baby, uterus and kidneys.

3) Purchase a pregnancy pillow to best support your growing body. Add a folded blanket under your lower back to help relieve the pressure from your baby.

4) Remember that prescription and over-the-counter sleeping medication and herbal sleep aid are not recommended for pregnant women.

5) Eliminate all sources of caffeine, including soda, coffee, tea, energy drinks and chocolate from your diet. Caffeine is a stimulant and can cause sleeping problems. If you must have some caffeinated drink, restrict your intake to the morning or early afternoon at the latest.

6) Avoid drinking a lot of fluids or eating a big meal within several hours of going to bed.

7) Discipline yourself to maintain a healthy routine of going to bed and waking up at the same time each day.

8) Avoid vigorous exercise within several hours of your bedtime. Exercise will make your brain more alert.

9) If you suffer with leg cramps, make sure your increase the calcium in your diet. Ask your husband to massage your legs for you.

10) Participate in a yoga or Pilates class to help you relax and distress. Try to find a class specifically for pregnant women.

11) Participate in a parenting class or childbirth class with your husband to help reduce your stress and alleviate your fears.