Four Off-Limit Foods for New Moms-to-Be

Meals should be a pleasure during pregnancy, not a problem. But certain foods can be risky when you’re eating for two. For your baby’s safety, steer clear of the following foods when expecting, and always ask your doctor if you have any questions on what you should -- and shouldn’t -- eat .

Fish high in mercury. Eating fish is an important part of your pregnancy diet because much of it is packed with omega-3 fatty acids, which are super nutrients for your new baby’s brain development. But not every kind of fish is recommended. Some larger ones contain too much mercury, which can affect your baby’s nervous system. Steer clear of shark, king mackerel, swordfish, and tilefish. And limit safer varieties of fish to 12 ounces a week.

Some raw and undercooked foods. The risk with anything raw is that you may contract a case of food poisoning. While it’s rare for this illness to affect your new baby, it’s not pleasant to deal with, whether you’re pregnant or not. To be on the safe side, cook eggs, seafood, shellfish, meat, and chicken fully. Skip raw fish and shellfish, smoked fish, refrigerated pate, and raw sprouts like radish, mung bean, and alfalfa.

Unpasteurized cheese, milk, and juice. Unpasteurized products are off the menu when you’re expecting. Read labels carefully to be sure all milk and juice you drink has been pasteurized and the cheese you consume (especially soft varieties like Brie,  Camembert, and goat cheese,) is made with pasteurized, not raw, milk.

Deli meats. Listeriosis, a rather serious foodborne illness, is the concern for this category. It’s a good idea to avoid deli meats and hot dogs anyway as they aren’t a healthy choice (many are high in sodium). If you do indulge in deli items during pregnancy, be sure to heat all meats and franks until they are steaming.

Remember to practice good hygiene in the kitchen -- it’s smart whether you’re having a baby or not. Always wash your hands before preparing food or eating a meal, and wash produce well under running water, using a brush to scrub the outer layer of tough-skinned fruits and veggies. Knowing your diet is safe for your new baby will put any expectant mom at ease. Happy eating!

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Pregnancy Etiquette for Expectant Moms

As you may have discovered, even the most well intentioned family members and friends, coworkers and strangers will ask unwanted questions while you’re pregnant. So how does a mom-to-be handle the queries gracefully while keeping her cool? The key is to be ready for whatever people will throw at you. Here’s how to cope with some awkward situations you'll encounter while pregnant.

The question: “What are you going to name your new baby?”

Let’s face it: Coming up with a baby name that you and your partner can agree on is hard enough without anyone else chiming in, and it’s normal to worry that someone will steal your baby name. While some expecting parents have no problem revealing potential monikers, it’s okay if you prefer to not to share. Just politely explain that for now you’re keeping names a secret, and if you decide to announce the name before the baby comes they’ll be the first to know.

The remark: “Did you know I was in labor for 38 hours?”

It’s normal for new moms to want to share their experiences and offer pregnancy tips, but no one wants to hear horror stories about the delivery room. If a conversation gets too graphic, feel free to interrupt and politely say that you appreciate the advice, but everyone’s pregnancy and delivery is different. Explain to your chatty friend that the next time you have a question, you’ll be sure to give her a call.

The question: “Are you pregnant?”

If a nosy co-worker or cousin is prying before you’ve decided to make the announcement, remember that you’re allowed to keep it a secret for as long as you’d like. Not ready to ‘fess up? Try a quick, “Not yet!” fib as a response. When you are ready to tell family and friends that you'll be a new mom, it’s usually best to start with your inner circle before posting on Facebook. At your workplace, your wisest course is to tell your boss in private before spreading the word.

The question: “Was it planned?”

Whether someone asks whether you went the IVF route or if the pregnancy was a total surprise, don’t feel obligated to answer. The easiest way to wiggle out of it is to say, “We’re so happy we’re having a baby; how have you been?” By changing the topic, you indicate that you’re not willing to talk about the subject, and most people should get the hint.

The request: “Can I touch your belly?”

It seems that the instant you have a bump, everyone wants to feel it. But having your tummy rubbed -- especially by total strangers -- can be awkward and weird, to say the least. Ward off unwanted hands by keeping something in front of your belly (a purse will do the trick). When it comes to people you know trying to get in a rub, you’ll have to be a little more diplomatic; jokingly tell them that the baby is sleeping and doesn’t want to be woken up.

Just remember, it’s your baby -- and your body -- so don’t let other people make you feel uncomfortable. There’s always a polite way to refute questions you don’t want to answer.

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Lessen Your Labor Pain

Unfortunately, no one, not even someone who's given birth before, can tell you exactly what to expect on the big day. That's because every expectant mom’s labor and delivery experience is different. Fortunately, there are basic things you can do beforehand to strengthen both your body and your resolve, and during labor to help keep you as comfortable as possible while waiting for your new baby’s big entrance. Try these nine strategies.

For Pregnancy

New mom tip #1: Learn about labor. Find out everything you can about labor from books, magazines, Web sites, videos, classes, and hospital tours. Familiarizing yourself with the procedures and customs at your hospital or birth center will mean fewer surprises.

New mom tip #2: Take childbirth classes. In these classes, you will learn different ways to deal with pain during labor such as walking, changing positions, taking showers or warm baths, and using breathing exercises, hypnosis, relaxation, and massage.

New mom tip #3: Express your fears. Are you worried about labor, needles, or medication? Speak with a knowledgeable childbirth educator or your doctor. Voicing your worries can bring relief as well as practical solutions to your concerns.

New mom tip #4: Keep up with your normal exercise routine. The more you move during pregnancy, the better prepared your body will be for labor, delivery, and recovery. Exercise helps reduce backaches, constipation, swelling, and other unpleasant side effects.

For Labor

New mom tip #5: Create a sense of calm. Make your environment in the hospital or birth center as soothing and familiar as possible. Play some soft music and put some framed pictures of your partner next to your bed. You may also want to bring a pillow from home (if the facility allows it).

New mom tip #6: Get a massage. Having someone rub your back will warm your skin and stimulate the body to release its own natural painkiller.

New mom tip #7: Use a warm compress. Applying warmth is a tried-and-tested way of relaxing aching, tense muscles. Have someone in the hospital room keep a compress handy to warm your back, tummy, or groin.

New mom tip #8: Practice deep breathing. Focusing on your breathing is a very helpful way to get through each contraction. Taking a deep breath at the beginning of each contraction and then slowly releasing it will conserve your energy and help ease the pain.

New mom tip #9: Change position. Try not to lie on your back once you’re in active labor unless you’re exhausted. Instead, walk around or stay in an upright position. As labor progresses, lying on your side can provide rest and may help slow a delivery that is happening too quickly.

These tips will certainly prepare you for your baby’s big debut, but if you feel you need more help managing the pain, speak up or have your partner convey your needs. And remember, this pain will be a distant memory once you have your beautiful new baby in your arms.

Your Nesting Nature

As your due date draws near, the nesting instincts you’ve been feeling throughout your pregnancy may be stronger than ever. These powerful urges can tempt expectant moms to do anything from painting the nursery to cleaning  gutters, washing drapes, and stocking up on diapers and onesies. It's important to focus on only what you are truly capable of doing without exhausting yourself, so you can save your energy to care or your new baby.

What is nesting?

The urge to clean and organize your home (and everything in it) before bringing your baby home is a primal instinct that many animals, from birds to dogs, have during pregnancy. Though it’s unclear why these urges occur in humans, one theory is that they may be remnants from a time when physical preparation was necessary for women to have a safer childbirth. Nesting may begin months before your due date, but it is usually strongest just before delivery.

While using these nesting instincts can be a wonderful way to prepare your home for your new baby, or to tackle projects you haven’t had time to do before becoming a new mom, it’s important to make the most of your urges safely and not overdo it.

Nesting tips

Here are a few things to keep in mind before you bring your baby home:

  • Make a to-do list: Ready to defrost the fridge, wipe down the windows, and sweep out the garage right now? Instead, make a list of everything you’re looking to accomplish to keep your mind from wandering, and to avoid feeling overwhelmed with too many projects. Plus, you’ll feel satisfied crossing things off your list as you finish them up.

  • Set some priorities: Use that checklist to tackle the “must-do” projects like packing your hospital bag, installing the car seat, readying the diapers, and washing a week’s worth of newborn outfits. This process will help you focus on things you really need to have done before having your new baby.

  • Prep some food: If you’re really feeling ambitious, plan out a few weeks’ worth of meals, cook them up, and freeze them. You'll be all set for those days when taking a shower seems impossible, let alone putting dinner on the table.

  • Don’t push it: Carve out some time for a little self pampering, like a do-it-yourself manicure or deep conditioning treatment, and make sure to take breaks if you find yourself getting run-down as you clean. Be sure to keep yourself safe, too, by steering clear of ladders or any project that involves heights, heavy objects, or toxins -- that’s what your partner, friends, and family are for!

Try not to be discouraged if you don’t tackle everything you’d like to before you bring your baby home. Your new baby won’t mind if the bookshelves haven’t been organized in the nursery, or if her newborn outfits aren’t folded perfectly. All she wants to do is bond with you!

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Prenatal Yoga 101

“Keep calm and carry on” should be every expectant new mom’s slogan. Some of the most important things a pregnant woman can do are stay calm, reduce stress levels, and keep her body in the best shape possible. Fortunately, there’s a form of exercise that can help with all these and more: prenatal yoga. Check with your doctor to see if prenatal yoga could be a good fit for you, and read on to learn the benefits and tips for each trimester.

Potential Benefits of Prenatal Yoga

It does a body good. Yoga helps keep you limber, and improves balance and circulation. It also helps strengthen muscles, which provides stamina for childbirth and gives you greater flexibility when finding the best birth position for delivering your new baby.

It teaches you how to breathe easier. Yoga practice utilizes deep breathing, which can help you keep you calm when you need it most. Some yoga methods and classes will also teach you how to breathe through discomfort or pain, which you can utilize during labor, as well as how to relax your muscles, which can make for an easier delivery.

It keeps you centered. Yoga is all about focusing on the present, how your body is feeling, and the sensations you’re experiencing at any given moment. This focus may help you tune into your body’s needs, even after your new baby arrives.

It helps you sleep better. Because yoga may help reduce back and neck pain, and nausea, many expectant moms find they are able to fall asleep faster and stay asleep longer once they adopt a regular yoga practice.

Tips by Trimester

To stay safe, follow this trimester-by-trimester advice.

First trimester There aren’t many restrictions during this time, but instructors advise expectant new moms to drink lots of water before, during, and after the class. Listen to your body and if you feel any pain or discomfort, stop the pose immediately and ask your instructor for an alternate position.

Second trimester Your expanding stomach will start to affect your balance at this point. Don’t try to hold poses for a long time, and remember to sink into each pose slowly and carefully to avoid injury. Take your time and don’t overdo it. Avoid lying flat on your back now, too, in order to keep blood flowing properly to your uterus.

Third trimester At this point in your pregnancy, it’s best for expectant moms to perform all standing poses with heels to the wall, or using a chair for support to avoid maintain balance. Props such as blocks and straps can also help you move through difficult poses with greater stability.

If you do decide to give yoga a go during pregnancy, make sure to find a studio with an instructor who is trained to work with new moms-to-be. And have fun! You may love the benefits of yoga so much that you continue to do it past your pregnancy.

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