Bringing home baby changes everything, including, of course, your sleeping habits. I can say with almost certainty that a complete night of sleep will never be the same again once you become a parent. But the first few months are undoubtedly like no others. You are anxious about leaving your little angel for even a few moments of rest. What if you fall so soundly asleep that you miss some urgent need your baby may have? And when you finally are exhausted enough to drift off and relax, that little bundle is sure to wake you up with a piercing cry that you certainly could not have missed if you were in a bunker.

There is an age old struggle of how to get your newborn baby to sleep longer and longer stretches. Should we feed him more, let him cry, dream feed, or shorten day naps? What sleep books should we read and follow like the bible? And by the time we have it all figured out, our little one has beat us to it and finds her own way to get the sleep she needs. However, until that time, it is PAINFUL.

For me, not sleeping can be compared to having teeth pulled. I need my sleep, and without it I am a different person while I am awake: short tempered, cranky, edgy and some other lovely qualities that I care not to admit. I can recall one particular night maybe a week or two after my daughter was born that my husband and I had reached our breaking point. Stella woke up and would not return to sleep no matter what we did or how we did it. We fed her, changed her, rocked her, held her, sang to her, and put her in the swing, the car seat, and dare I say it, our bed! But her crying persisted and persisted until it was already time for her next feeding. We finally gave up and put her back into the bassinet while her wailing persisted. Suddenly I became so overwhelmed and angry that I actually kicked the bassinet that my sleeping child lay in! Ok, so it wasn’t too hard, and she barely flinched, but what scared me was that I actually had a desire to do this. How could I even think of attempting to hurt this precious little baby, who I adored and loved so much just because I selfishly needed to sleep? Looking back I now, of course, realize that it was not simply my need for sleep that landed me in that place. Several contributing factors came into play that all new parents should be aware of during the first few weeks.

First, there was anxiety. All new parents, whether they realize it or not, are anxious in some way. Whether you are worried about your parental instincts kicking in, or how you are taking care of the baby, or finances, baby’s health or familial issues, there is anxiety in many forms that creeps up on us unexpectedly during these first few weeks. Next, there is change: change in our schedule, our eating and sleeping habits, our relationship with our spouse, our amount of free time, our work schedule, sex life and the list goes on and on. Next on the list is frustration. We had this baby and we are expected to know exactly what to do with him. We should know why he is crying or when he needs to eat, or if he is sick or just gassy. We were prepared — we read all the books, took all the classes, we have college degrees and we still don’t know what this screaming child needs or wants from us. Ouch! Mix the anxiety with the change, and the frustration with sleepless nights, and you will have two very overwhelmed people who may or may not be thinking straight.

The key to success in getting through these crazy eight weeks is no magic secret. It’s just that — getting through them. Time will tick away and a new routine will form and you will grow accustomed to it. Your anxiety will decrease, and you will feel more relaxed in your new role. You will get to know your baby and begin to have a better understanding of his or her needs. And suddenly you will realize you don’t need nine hours of sleep, but your body has readjusted and six or seven good ones will be just fine. And then just like the pangs of labor that suddenly disappear, sleepless nights will be a faded memory when you are off to next phase of parenting…like child proofing your house and weaning off bottles! Like any rewarding job, there’s always a new challenge.

Good fats for better fertility

Once upon a time, and not that long ago, fat was a four-letter word. Diet and nutrition gurus told us (and some still tell us) to cut back on fat whenever and wherever possible. Millions of Americans have dutifully followed that advice. Guided by the low-fat mantra, we tossed out salad dressings and mayonnaise made with olive oil or canola oil in favor of fat-free versions made with extra sugar. We replaced other fats in the diet with carbohydrates, usually the rapidly digested ones in white flour, potatoes, white rice, and sugar. This purge didn’t make us any healthier. It had no effect on heart disease, its intended target. And it may have contributed to the epidemic of obesity sweeping the country.

The big problem with the low-fat approach is that not all fats are bad. Let me say that again, because it runs against what we’ve been hearing for years: Not. All. Fats. Are. Bad. In fact, some fats are downright good for you. This good fat–bad fat dichotomy applies to fertility, too. Some types of fat can help you get pregnant, others get in the way:

• Artery-clogging trans fats contribute to infertility.
• Saturated fat has little effect on fertility, but isn’t so hot for your heart.
• Unsaturated fats are good for fertility, and they’re important for pregnancy, a baby’s healthy development, and long-term heart health.

Out with the bad

Trans fat, the “stealth” fat found in many foods, harms the body in a variety of ways. It boosts the amount of artery-clogging low-density lipoprotein (LDL, or bad cholesterol) in circulation, depresses the amount of protective high-density lipoprotein (HDL, or good cholesterol), promotes low-grade inflammation, and increases the tendency of blood to form clots inside blood vessels. Trans fats are so bad for the heart that eliminating them from the food supply could prevent tens of thousands� of heart attacks, strokes, and other cardiovascular events each year in the United States alone. Trans fats are just as harmful to reproduction. In the Nurses’ Health Study, the participants who ate the most trans fats were the most likely to have developed ovulatory infertility. An effect was seen at the fairly low level of about four grams a day, an amount you can easily exceed with a small order of fast-food fries.

The Institute of Medicine says there’s no safe level of trans fats, and recommends getting less than two grams a day. Foods that contain trans fats include solid margarines, vegetable shortening, some commercial baked goods, and some fast foods. Until 2006, it was tough to tell if a food contained trans fat because it wasn’t listed on food labels along with saturated fat and cholesterol. Today, food labels must carry information about trans fats (see figure). This change has food makers scrambling to find trans-free fats for their products.

A loophole in the law lets food companies say “no trans fat” on the package and list zero trans fat on the label as long as the food contains less than 0.5 grams of per serving. So if you’re serious about clearing trans fats from your diet, you need to squint at food labels’ fine print, where the ingredients are listed. If “partially hydrogenated vegetable oil” or “vegetable shortening” appears in the list, the food contains some trans fat.

Detecting trans fats in a restaurants isn’t as easy, since they don’t have to provide nutrition information about the food they serve. You’re in luck if you live in New York City or Boston, which have banned restaurants from using oils containing trans fats. California is set to phase out trans fats by 2011. Other cities and states are certain to follow suit. One good strategy is avoiding deep-fried foods when eating out, since many restaurants still use partially hydrogenated vegetable oils in their fryers. A KFC Chicken Pot Pie, for example, has 14 grams of trans fat. A Sausage, Egg, and Cheese Biscuit with a large order of hash browns at Burger King gives you 18 grams, nearly 10 times the daily healthy limit. Other examples are here.

Moderation in the middle

Saturated fats aren’t across-the-board bad for you like trans fats are. A healthy diet can include some saturated fat. Just don’t overdo it.

In the Nurses’ Health Study, women whose diets included a lot of saturated fat were no more likely to have had ovulatory infertility as women whose diets were low in saturated fat. That isn’t a green light to chow down on foods rich in saturated fat. It strongly influences cholesterol levels, and thus heart health. To stay strong for the baby you hope to be carrying—and the grandchildren you may someday have—go easy on saturated fats. For someone who takes in 2,000 calories a day, that means keeping saturated fat intake under 17 grams. That’s the amount in a fast-food cheeseburger, a three-ounce sirloin steak, or a half slice of a Cheesecake Factory Chocolate Mousse cheesecake.

In with the good

Two fat families—the monounsaturated and polyunsaturated fats—are essential for good health. They’re to be embraced, not avoided. That’s doubly true for the group of unsaturated fats known as omega-3 fats. They are especially important for fertility, pregnancy, a baby’s healthy development, and long-term heart health.

Monounsaturated and polyunsaturated fats benefit the body in many ways. They lower levels of harmful LDL and increase protective HDL. Monounsaturated fats improve the body’s sensitivity to insulin and ease inflammation. Omega-3 polyunsaturated fats are an important part of cell membranes, and so help regulate what goes in and out of cells. They provide the body with the raw material for hormones that regulate blood clotting, the contraction and relaxation of artery walls, and inflammation. Babies need omega-3 fats to make connections between nerves, both in the womb and after birth. Later in life, omega-3 fats help the heart beat steadily and not lapse into erratic and potentially deadly rhythms.

Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, nuts such as cashews and almonds, and seeds such as sesame and pumpkin seeds. Good sources of polyunsaturated fats include vegetable oils, especially corn, soybean, and safflower oils; soybeans and other beans; and walnuts. Make it a point to get some omega-3 fats every day. Good sources of these include fatty fish such as tuna, salmon, herring, and anchovies. (In a separate column I’ll try to clear up the confusion about eating fish.) Plants that are good sources of omega-3s include chia seeds (sold as Salvia), flax seeds and flaxseed oil, walnuts and walnut oil.

More detailed information on the health effects of fats in food are available from the Harvard School of Public Health’s NutritionSource.

Next up: Slow carbs for fertility, not no carbs�

Most women with real postpartum depression are never diagnosed. Even though postpartum depression is very common, and even though identifying it can help both the baby and the mother, most cases slip through the cracks. A simple new 3-question test has proven very reliable at detecting postpartum depression.

Perhaps surprisingly, none of the questions were about feeling sad, feeling happy, laughing, crying, feeling hopeful or hopeless, or being able to sleep. Nevertheless, the brief 3-question test was able to identify accurately 95 percent of the depressed women in a September 2008 study. It was about as reliable as more involved questionnaires, and much more practical because of its brevity.

The likelihood of postpartum depression usually peaks when the baby is about 12 weeks old, give or take a couple of weeks. I understand that pediatric offices are very busy these days, but I would love to see this 3-question test (or a more extensive one) for moms at every well-baby visit in the first 6-months. Too many moms and babies go through this without the support they deserve.

What are the 3 questions? They focus on a unique and important part of postpartum depression: excess anxiety. Some anxiety for new parents, of course, goes with the territory. Parenthood is, after all, a new adventure into the unknown. You love a new person so much, it’s normal to feel fear and anxiety. But when anxiety or fear predominate your daily experience with a new baby, it can be a sign of postpartum depression.

Here is the test:
As you have recently had a baby, we would like to know how you are feeling. Please underline the answer that comes closest to what you have felt IN THE PAST 7 DAYS, not just how you feel today.

1. I have blamed myself unnecessarily when things went wrong.
• a. Yes, most of the time — 3
• b. Yes, some of the time — 2
• c. Not very often — 1
• d. No, never — 0

2. I have been anxious or worried for no good reason.
• a. No, not at all — 0
• b. Hardly ever — 1
• c. Yes, sometimes — 2
• d. Yes, very often — 3

3. I have felt scared or panicky for no very good reason.
• a. Yes, quite a lot — 3
• b. Yes, sometimes — 2
• c. No, not much — 1
• d. No, not at all — 0

The way I have presented it here, the maximum possible score is 9. Women with a score of 3 or more may or may not be depressed, but deserve further evaluation to be sure. 1If a cutoff score of 4 or even higher were used, the results would more likely indicate depression, but some depressed women would be missed. The purpose of a screening test is to find those who would benefit from more evaluation. This test has only been validated as a screening tool for moms. Depressed dads are also important to identify, but they may have very different symptoms.

I’m about 14 weeks along with pregnancy #2, and I’m just looking forward to that glorious day when this morning/all-day/worst-at-night sickness finally passes. Oh please don’t let me be one of those unfortunate women who have it throughout the entire pregnancy.

Some days aren’t so bad, but there are times when I feel like I’ve just gotten off a nasty roller coaster…that I’ve ridden 10 times. I always have some crackers by my side, but when that’s not enough, or when I’m just sick of them, I’ve got a few other tricks up my sleeve. If you’re on the same nauseating boat as me, give these three products a shot.

Psi Bands ($14.99): My go-to, drug-free solution that really works. As soon as I get that special feeling, I slap these babies around my wrists. What looks like a cute watch band is actually an FDA-approved acupressure wristband. I wear them as needed, and when I’m feeling especially nauseous, I just turn a dial that increases the pressure. Not so nauseous, I turn the dial the other way.

Whether I have morning sickness or motion sickness, ginger ale works. But after comparing the ingredients of my ginger ale brand…the one named after our neighbors up north…with Oh Mama! Ginger Ale Elixir ($7), I’ve converted. Oh Mama! is made with real ginger, has no preservatives, is fortified with folic acid, has less sugar AND has less calories. It tastes just as good, and I love the pink and blue cans. It’s Mommy’s special juice that no one else in the house can drink.

I’m not the biggest fan of hard candy, but when they actually help relieve morning sickness, are organic and made of natural ingredients and they taste good, I’m sold. I keep a couple of Three Lollies Organic Preggie Pop Drops ($5.99) in my bag and a few stashed away in my car for those emergency moments. And the Green Apple flavor is simply delicious.

More than four million acres of American farmland have already been dedicated to organic farming, helping our health and our future. That’s four million acres farmed without the use of toxic pesticides or other toxic chemicals; four million acres nurtured with both ancient and modern techniques that are in balance with nature, helping to reduce the production of greenhouse gasses and reduce the threat of global warming.

Growing our foods organically has proven to be one of the hottest, fastest-growing movements of the twenty-first century. When Congress passed the Organic Foods Production Act in 1990, there were fewer than one million acres of organic farmland. In just twelve years, by 2002, that figure had doubled. Then the pace of progress picked up. Within just three more years, the amount of organic farmland doubled again. In 2005, we saw, for the first time, certified organic farmland in all fifty states. There has been exceptional progress, but we need to do more.

If organic cropland continues to double—and it can!—we can expect to see a revitalization and renewal of our streams and our soil as we build a smart, sustainable future. I can remember drinking stream water in our national parks when I was a child. I can remember catching and eating fish from our local streams. Today, all of the streams surveyed by the U.S. Geological Survey and more than 90 percent of fish tested in farming regions are polluted with pesticides.

By eating strategically we can reclaim our streams, our food, and our future. Here’s my take on the top five organic food choices a pregnant woman can make for the sake of her baby and the health of the planet:

Beef. If you eat beef during pregnancy, I strongly suggest choosing organic beef. The meat from grass-fed, organically raised cattle tends to be leaner overall and has about five times the omega-3s of its conventional counterpart. In contrast, a 2007 study published in the Oxford journal Human Reproduction linked mothers who ate beef from conventionally raised cattle during pregnancy with lower sperm counts years later in their adult sons. The men in the study whose mothers ate conventional beef most frequently had sperm counts that averaged 24 percent lower than their counterparts, and they were three times more likely to be infertile. The authors of the study believe the added hormones were the culprit.

Milk. If you drink milk, opt for organic. Milk from organic, pasturefed cows is produced without antibiotics, artificial hormones, and pesticides, and can also provide extra omega-3s and beta-carotene. I find that when women start making organic choices for themselves and for their families, they often intuitively start at the top of the food chain with organic milk. They understand that the foods they eat and the medicines they take will often get into their breast milk, so they easily make the connection that the medicines and foods given to dairy cows may affect their family’s health. They prefer avoiding the routine use of antibiotics, artificial hormones, pesticides, and genetically modified feed. And I agree. Recent USDA monitoring data found that 27 percent of the conventional milk samples contained synthetic pyrethroid pesticides. By contrast, lower levels of the pesticide showed up in just 5 percent of the organic samples.

Potatoes. When making the switch to organic vegetables, be sure to put potatoes on your shopping list. As the number one consumed vegetable in the United States, conventionally farmed white potatoes also have one of the highest levels of pesticide contamination. So by switching to organic, you can make a big difference in two important ways: by lowering your own exposure to chemical pesticides and by using your consumer clout to create a bigger market for the organic version of this popular veggie. And be sure to eat the peels! That way you will get all the available nutrients, including high levels of potassium and Vitamin C.

Apples. Among fruits, I would start with apples. Based on head-to-head, controlled studies, organic apples tend to have higher nutrient levels and taste better than the conventional variety. And sadly, conventionally grown apples are one of the most pesticide-contaminated fruits tested by the USDA. They are a major source of exposure to organophosphate pesticide, a chemical linked to decreased intelligence and increased attention problems in kids and hormone problems in adults.

Soy. Products made from organic whole soy beans can be a wonderfully nutritious food. Unfortunately only a tiny fraction of the nation’s soy crop is currently organic. And to make matters worse, 87 percent of the conventionally grown soy I the United States is genetically modified-and most of the domestic crop. What’s more, in recent years, soy has been the domestic crop most contaminated with organophosphate pesticides. Yes it’s hard to avoid soy- it’s found in virtually any processed food you eat these days, from soup to nuts. The only way out of this situation is to make sure that the processed foods you purchase are organic. That way you’ll know that any soy you’re eating wasn’t genetically altered, and wasn’t grown with pesticides. So be sure to check the label before you buy.

Operation Shower gathered last Saturday in Fort Bragg, North Carolina for a Mother’s Day celebration to complete the mission of showering 100 new moms and moms-to-be whose husbands are soldiers. Twenty moms and their soon-to-be redeployed husbands from the 96th Civil Affairs Battalion gathered for an afternoon of food, gifts, raffle prizes and fun.

As an Operation Shower co-founder, it is always a humbling experience for me to participate in these events. It is an honor and a privilege to be able to do something – even if it’s small – to show appreciation for our military families.

I was most moved when speaking to the Commander of the Battalion, Leo J Ruth, II, LTC CA, Commanding, whose words I share below.

“The United Stated has waged a war against Muslim Extremists since October 2001. Over the past few years there are numerous media reports stating the US populace supports our troops, but doesn’t support the war. I don’t believe you can have one without the other. People voluntarily join the military. They have no input to what war to fight. Over four thousand Soldiers, Sailors, Marines and Airmen have lost their life and tens of thousands of them have received drastic injuries that will change their quality of life for ever. Not supporting the war means the people who gave their life for no good reason.”

“The military family is the cornerstone to the Soldiers fighting this war. The military family is the entity that makes the biggest sacrifice so the Soldiers, Sailors, Marines, and Airmen can fight the war. Operation Shower proves that the American public and American business elite support our troops and more importantly, the military family. Having organizations provide support to my unit’s expectant mothers makes me proud to be an American. It lets the military person and military family know that the American public recognizes and supports our sacrifice.”

“The American people stand united together.”

Thank you for your continued support of Operation Shower. The Mother’s Day events would not have been possible without the support of the Operation Shower sponsors: Lena’s Notebook, Clever Parents and Wal-Mart as well as all of the companies and individuals that provided donations (see a full list of the company donations here). Without the donations and assistance that you provide, we would not be able to continue on our mission. Thank you.

Learn more about Operation Shower at www.operationshower.org

There are certain microscopic bacteria that can pose special health risks to pregnant women and to their babies. Although most people can safely eat food containing a type of bacteria called Listeria, pregnant women are ten times more likely to get sick if they eat those same foods. And if they do get sick, the infection can be devastating for the baby. The tricky thing about Listeria is that, unlike many bacteria, they can thrive at refrigerator temperatures. To be sure, ensure your partner avoids the following:

• Soft cheeses such as Brie, Camembert, feta, and Mexican queso fresco, or any cheeses with blue veins. Most hard cheeses are fine, as are pasteurized cream cheese, cottage cheese, cheese spreads, sliced cheese and yogurt.

• Foods from deli counters (prepared salads, meats, and cheeses), unless they are heated to steaming right before eating.

• Hot dogs, packaged cold cuts, meat spreads, pate, smoked seafood, and leftovers, unless they are heated to steaming right before eating. Canned or shelf-stable products are generally fine.

• Raw or unpasteurized milk during pregnancy, including goat’s milk, and foods that contain unpasteurized milk. Raw and partially cooked eggs, meat, and poultry can harbor other unwanted visitors. In addition to Listeria, be cautious about E. coli, salmonella, and Toxoplasma by doing the following:

• Cook ground beef until no pink is visible, and be sure pork and lamb are well done. For turkey or other poultry, cook thoroughly to 180° F (with a thermometer).

• Cook eggs until both the whites and the yolks are firm. Soft scrambled eggs aren’t a pregnancy treat.

• Remember hidden sources of raw or partially cooked eggs, such as cookie dough, unpasteurized eggnog and Hollandaise sauce.

• You’ve heard not to change kitty litter during pregnancy to avoid Toxoplasma. This is good advice, but pregnant women can also pick up Toxoplasma from unpasteurized milk and undercooked meats. Be sure milk is pasteurized and meats are cooked to at least 150 degrees F.

• Even if cooked food is safe, microorganisms can still live on hands or utensils while cooking. Wash before and after handling raw foods. Always wash cutting boards, kitchen surfaces and utensils after use.

Interested in what to and not to do in terms of exercise when you’re pregnant? The 10 Commandments of Pregnancy Exercise. Plus, Baby Celebration in LA, The Perfect Playhouse Design competition and lots of product reviews on the Clever Parents Weekly Blog Roundup.

News, Events and Competitions:

Moms Buzz: 10 Commandments of Pregnancy Exercise
For those busy moms who are expecting their first baby, second or other #, and love to and can exercise, here are 10 handful tenets worth warding.

Healthy Bump: Baby Celebration LA
Call your best friends or moms and plan to spend the entire day at Baby Celebration LA April 12 & 13, 2008! If you went to Baby Celebration LA last year you know that it is a truly magical experience! Guess what? It is even more exciting this year!

Coochicoos: The Perfect Playhouse Design Competition
10 Grain and coochicoos.com sponsor a kid’s design competition – “What’s your perfect playhouse?”

Product Reviews and Giveaways:

Boston Mamas: Food Fight
To serve the need for repeated mealtime tee changes with a dose of humor and sass, there’s food fight’s impressive menu of trendy onesies and tees for babies and kids.

MomFinds: The Best Time-Savers for New Moms
Your day is hectic enough, so we’ve rounded up a few of our favorite time-saving products to use with baby, at home and on-the-go to make life easier.

One Chic Mama: A Tutu for Your Tee
We review Tu for Tee’s adorable new spring collection – make sure you register to win one for your daughter!

The Nest Baby: DwellStudio Crib Set Giveaway
One lucky user will win a crib set of her choice from DwellStudio! Submit your best nursery decorating tip to be eligible.

Ever heard of lypossage? Learn what it is and tell us what you think.

Plus – lots of product picks for pregnant and new mamas, a book club sign-up and a stroller giveaway.

Attention Pregnant and New Mamas:

Moms Buzz: Lypossage – Body Contouring Massage You May Want to Try! Lypo what? Yes, we know. We are here to tell you what this is about.

One Chic Mama: Flirty Undies for C-Section Moms Czela Bellies are fabulous and fun boy shorts made just for post- Cesaerean moms.

MomFinds: Post-Baby Shapewear Guide Lift those breasts, tuck in that tummy and fight flabby thighs with the best shapewear for new moms.

Healthy Bump: Yummy for Your Tummy!! Belly Bars: A Tasty Bar for Your Belly. The all natural belly bars are designed to meet the needs of all women before, during, and after pregnancy.

Boston Mamas: Fuss Free Framing Frame your family photos artfully (and nearly instantly!) with the online framing service, Imagekind.

Sign-Ups and Giveaways

Classy Mommy Giveaway: Win a Mutsy Spider Baby Stroller One lucky reader will win the hip Mutsy Spider valued at $250!

Join the Club…the Modern Mom Book Club This month, Modern Mom introduces its online book club. Grab a book and join the fun!

Clever Parents Recommends

Moms Buzz: How to Get Your Kids to Pick Up – Quick Tips
It’s a never ending challenge for parents to have the kids pick up after them. Here are some success stories you may want to read about and then implement their approach.

Boston Mamas: Just Tell Me What to Say For those parenting moments when stress, fatigue, or just being human result in a short fuse and loss for words, there’s “Just Tell Me What to Say.”

Join the Club…the Modern Mom Book Club This month, Modern Mom introduces its online book club. Grab a book and join the fun!

MomFinds: Bye-Bye Frump, Hello Fabulous – Oprah Makes Over Shlumpadinkas Shop in your PJs or wear your husband’s sweatpants? Do your kids run and hide when you pick them up at school? Then you might be a Shlumpadinka.

Reviews & Giveaways
Car & Caboodle: Maxi Cosi Priori Car Seat Review Get a first look at this new convertible car seat

Classy Mommy: BPA Free Baby Bottles We give BornFree BPA Bottles a go and are thrilled with the results!

Coochicoos: UFO Light For little boys who love spaceships…

Healthy Bump: Belly Bars A Tasty Bar for Your Belly. The all natural belly bars are designed to meet the needs of all women before, during, and after pregnancy.

Robeez For Indoors…and Beyond Robeez Tredz get kids out of the house in style! Win a pair for your kids.

Swanky Moms: LA’s Nanny of the Year Contest If you live in the LA area and have a nanny you love…or a manny to be fair…ok, or even a granny that’s a nanny…this is fun…you must check out www.BabyCelebrationLA.com/nanny.php .

As the holidays approach, families everywhere are scrambling to finish their shopping, decorate their homes and prepare their holiday meals. While every family wants to make the holidays an enjoyable time for their children, it’s almost a given that there will be some minor speed bumps along the way. It can be especially tricky for families with younger children. Read tips from The Moms Buzz on how to make this season more enjoyable.

Win a Lillébaby EuroTote. Trust us, you’ll never want to leave home without this multifunctional baby carrier (from MomFinds).

We’re giving away two of these great portable boosters called Kaboost that let your child sit in a regular chair at the dinner table (from One Chic Mama).

No clue what to gift this year? Get inspiration from our Holiday Gift Guides for kids 0 – 12, dads and more (from Modern Mom).

Take the pesky logins and emails out of sharing family photos with SmugMug (from Boston Mamas).

The Cuddoozle Nursing Pillow is a must have for all new and expectant moms (from Healthy Bump).

Classy Mommy Video Review of Her Majestee Candy Cane Holiday Tee
A glam holiday tee that comes free in a gorgeous Santa Tin (from Classy Mommy).

Dear Dr.MOZ,

My sister and brother-in-law are expecting their first child and I’d like to get them a baby carrier because both mom and dad can use it. People tell me to get one of the Baby Bjorn carriers. I like the way they look, but I’m wondering if they are really worth the money. What can you and the GoodFather tell me about the brand and product features?

Thanks!
Nate

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Hi Nate,

You’ll certainly find cheaper baby carriers on the market, but it is really hard to match the overall quality of a BabyBjörn. The fact is, if you think your sister will use the carrier at all…BabyBjörns are worth every cent. Here are a few features of the BabyBjörn “Active” Carrier:

• Can be worn with children 8-26 pounds. Not all carriers can be used with babies this small.
• Baby can face towards you or away from you (depending on baby’s age/strength). Some carriers require a single position.
• Padded shoulder straps are wide for parents’ comfort. Cheaper carriers are equipped with thin straps with little padding that can dig into shoulders and back for a less comfortable experience.
• An adjustable buckle between legs and a padded headrest that folds allows for a good fit as baby grows.
• Lower back support provides extra comfort for longer wearing. This could be the best back support on any carrier in the market.
• Machine washable which is a big plus!

In a nutshell, you can feel good about buying a BabyBjörn because they are comfortable and functional for parents and babies. There are a few other nice carriers out there like the ERGObaby line and the Red Castle Sport Carriers which are also in the $100 range. Thanks for coming to the GoodFather Nate, your sister will love her baby gift!

Your favorite family man,
The GoodFather

Since the birth of Charles, five weeks ago, I’ve had the opportunity to test a lot of newborn gear. In no particular order, here are a few of my favorite things.

1. Lillebaby EuroTote. The EuroTote by lillebaby is a truly clever invention. It’s an over the shoulder baby carrier, a comfortable way to ride in a convertible car seat or a stroller, a sleep mat and a play mat in one. Plus, you can easily transition from one mode to another so a sleeping baby can stay asleep through transitions. I use it mainly as a carrier, which acts as a cocoon for the baby and is much easier than carting around a bulky car seat, and as a stroller insert.

With two tops – a mesh one for warm climates and a padded comfy one for cooler ones – the EuroTote is set for all kinds of weather. Plus, beyond its multi-use functionality it has a certain je ne sais quoi… the cool factor. Not once have I ventured out with the EuroTote without someone asking me about it and telling me how much they love the look. Plus, buy one during the month of November and receive 20% off the retail price. Enter code NOV20 upon checkout to receive the discount. Buy here.

2. Babeebrite Hands Free Night Light. I first heard about the Babeebrite hands-free light several months ago and was somewhat agnostic about it. Until, that is, I actually had a newborn and tried using it. The Babeebrite light shines – literally. I clip it to my pillow at night and when Charles wakes up, I simply click the button for a concentrated light without having to turn on a lamp or overhead (or move, for that matter). It makes nursing easy and diaper changes are quick and effective, without waking up the baby or signaling to him that it is not – banish the thought – the middle of the night. Learn more at www.mommybeehappy.com and buy here at One Step Ahead.

3. The Baby Daze Organizer. With my first two children, I went through countless spiral notebooks listing every feeding, diaper and milestone in the first few months. Thanks to the baby daze organizer, I can ditch the spiral notebooks and easily track feedings and diapers as well as milestones, gifts and sleeping habits. Buy here.

4. Holly Aiken diaper bag. Holly Aiken diaper bags are most notable for what they are not. They are not your typical bag that screams “diapers!” Rather, the hip design and cool, yet functional fabrics are just right for Clever Parents who want to look stylish, but realize that they’re going to be spit-up on, too. Buy here

5. Ah Goo Baby Plush Pad. When I first changed Charles’ diaper when we were out of the house, he voiced his discontent every time the cool air touched his body. So, I was thrilled to see his reaction when I changed him on the Ah Goo Baby Plush Pad. With its memory foam and super soft feel, I can change Charles’ diaper without so much as a whimper. The comfortable surface is just perfect for a newborn baby’s soft skin. Buy here

6. Baby Silk (R) Umbilical Cord Care. This clever product is one part plastic vial of rubbing alcohol, one part cotton swab. Simply break the seal on the vial and the alcohol drips into the cotton tip. Voila! Instant umbilical cord cleaning without having to cart around a bottle of alcohol and a handful of Q-tips. Buy here

7. Chez Ami Saque Set. I love this super soft saque set from Patsy Aiken Designs. Perfect for those first weeks when you need quick access for diaper changes without a lot of snaps or buttons getting in the way, this adorable saque set does the trick in style. The saque set fits easily over Charles’ head and the elastic hem keeps his toes from sticking out and getting chilly. Select from blue, pink or yellow trim. Buy here.

8. Swaddle Designs blankets. Made by a nurse, these oversized blankets are the answer to those of us who are swaddle-challenged. With a cool design and a clever tip tag sewn into the edge, you’ll never have to be shown how to swaddle again. Plus, the blanket doubles as a privacy cover for nursing. Plus, coordinating burp cloths and super-soft lovies, too. Buy here.

9. Secure2Me blanket. Now here’s a clever idea. Take a beautiful blanket, add sewn-in clips on all four corners, and you have a blanket that won’t budge. Use in the stroller, while nursing, over a baby carrier, the options are limitless. Buy here.

10. Stowers Swaddler. Created by Phylana Stowers, a labor and delivery nurse, the Stowers Swaddler takes all of the guess work out of swaddling. Simply position your baby’s feet in the pocket (making sure her head is not covered, of course), wrap the blanket around and secure with the Velcro strip. Instant swaddle! Buy here.

11. Love Me Baby Me Skin Care. With a line boasting smoothy shampoo, creamy cream, butt balm, hair putty and bubbly wash, the Love Me Baby Me line does more than just clean and smell good. The products are “paraben-free, propylene glycol-free, hypoallergenic, pediatrician tested, tear-free and gluten-free.” What I’ve noticed most with Charles, who happens to have very sensitive skin, is that when I use Love Me Baby Me products, his skin has less of a reaction. Plus, I’m confident that I’m not introducing any harsh chemicals onto his sweet newborn skin. Buy here.

12. momAgenda. This clever desk calendar is just the thing to organize all of the meetings, activities and events going on in your family. The week-at-a-view calendar uses a grid format so you can organize your own week as well as your children’s activities (there are spots for up to four children, although I use them for our three children and for my husband’s schedule). There’s also a spot for dinner and the back of the planner includes space for notes, vacation planning, health, fitness, movies, books, gifts and a removable momEssentials address book that you can transfer to next year’s planner. Plus, it comes in five stylish, stain-resistant colors and it fits perfectly in my Holly Aiken diaper bag. Buy here.

13. Pouchee Ultimate Purse Organizer. Easily switch bags without forgetting your essential items with the Pouchee Ultimate Purse Organizer by Day-Timer. The Pouchee is big enough to hold the contents of your wallet, your checkbook, cell phone and make-up, but small enough to fit into most every day handbags and diaper bags. Buy here.

How come nobody told me that after I had my baby I’d still look like I was pregnant? Even the fittest of us look five months pregnant right after having a baby. Even stranger is our bellies are no longer firm because our baby is in our arms instead of our bellies. So the question I often receive is “Will my body ever be the same as it was before I got pregnant?” The answer, “The same? No, but it can be even better!”

Your body has to work hard to prepare for the birth of your baby. For example your hips and pelvis will widen, and your breasts will become fuller and (or) larger. After having your baby it can take time for your hips and pelvis to return to their pre-pregnancy state. I know personally and from the many women I’ve coached and trained that even if we could wear our pre-pregnancy clothes they didn’t quite fit the same until a few months after working out consistently, eating healthy, and allowing our pelvis to return to pre-pregnancy state. Also, no one ever tells you that if you nurse your nipples will get very large, and those never go back. But, that’s not such a bad thing. I’ve never heard of a husband or partner complaining about that. When you nurse you can expect to enjoy fuller breasts from the milk that comes in. However, after you stop nursing expect to feel “empty breasts” because the fullness from the milk is no longer there. This “empty breast” feeling can be alarming if you have been used to firm, full breasts. Many moms I’ve worked with felt self-conscience about this big change in their bodies.

Have no fear, I have good news, it’s highly possible to look great after having a baby, even better than you looked before you had a baby! Here are a few simple tips to help you reach your pre-baby body quicker.

*Interval Training will give you great results in the shortest amount of time because it gets your heart rate up so you burn more calories in a short amount of time. Interval training is any form of exercise that will elevate your heart rate for a short bout before returning to a lower intensity of exercise.

Try out these interval training exercises:

1. Walk at a good pace for 2-3 minutes and then sprint for 1 minute then return to a fast pace walk for 2-3 minutes. Repeat the sequence for 15-20 minutes
2. Walk for 3-4 minutes then do 2 minutes of step-ups. Use a park bench and like step class step up and down with one leg for one minute, then switch and do the other leg for one minute. Repeat the sequence 15-20 minutes. (added benefit: tones the thighs and buttocks)
3. Swim at an average intensity for 2-4 laps across a pool, then swim as fast as you can for 1-2 laps. Repeat 15-20 minutes. (added benefit: tones the shoulders, chest, and back of legs (i.e. hamstrings))

*Use your body weight. Requires no weights and gives great tone and muscle definition.

Try these simple exercises to tone your shoulders, chest and arms:

1. Good ole pushup. If you’re at a park, you can use the top or bottom bench. If you haven’t done pushups in a long time, I recommend that you use the top bench until you get stronger. Place your hands shoulder width apart, and your feet should be about 3 feet away from the bench. As you inhale, bring your chest toward the bench (right over the nipple line), as you exhale straighten your arms. Make sure your head is inline with your shoulders. Your body should be like a board. If you prefer to do the pushup indoors. You can modify the pushup by bringing your knees to the ground, as you get stronger you can extend one leg and eventually both. Work up to 2-3 sets of 10-15 reps alternating each set with tricep dips. Added benefit: Tones your shoulders, upper back, and back of the arm (i.e. tricep)
2. Triecp dips. On a park bench or chair place your hands to the side of your legs. Your knees should be bent in 90 degree angles. Inhale and lower your bottom towards the ground, exhale press up. Make sure you keep your head up. Work up to 2-3 sets of 10-15 reps. Added benefit: Tones your triceps, chest, and front of shoulder

Nutrition Tip:

Eat when you’re hungry! Start learning your bodies hunger cues and start dropping the pounds! Instead of relying on the number on the clock to tell you when to eat, eat when you are hungry. Figure out your bodies hunger cues—is your tummy rumbling? Are you low on energy? Are you becoming irritable? If you are hungry eat! Don’t wait till it’s 12 noon if you are hungry at 11 a.m.! When you wait to eat you will get even hungrier and will eat more than you need to at your next meal, and or crave unhealthy foods to quickly satisfy you. If you learn to eat when your body is hungry, you will likely eat more often and smaller meals which will equal an increase in calorie burn, an increase in energy, an improvement in mood, and weight loss!

I know how exciting it is to finally hear the news that you’re going to have a baby. I’m sure there are many questions going through your head about keeping you and your baby healthy throughout your pregnancy. I’ve gathered a few of the most-asked questions to guide you safely and healthfully on your journey to new motherhood.

Can I continue exercising in my first trimester?

The first trimester is not the time to start a NEW exercise routine. It is best to wait until you’re in to your second trimester and have clearance from your doctor to start an exercise plan. However, for those who are already active, you can safely continue with what is familiar to the body through the first trimester.

What are the best activities to do through pregnancy?

It’s very important to listen to your body and not take part in any activities that may cause abdominal trauma. It is also important to stay well hydrated and prevent over-heating. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week.

Be aware you will have less oxygen available for aerobic exercise during pregnancy, so modify the intensity of your routine accordingly. Pregnancy will make exercise feel more difficult, especially in the first trimester, as the amount of blood circulated by the heart increases early in pregnancy and levels off during the third trimester at 30 to 50 percent above normal values.

Throughout exercise you should always be able to carry on a conversation. This is a great way of monitoring the intensity of your workout.

You also have to take into consideration that the heart rate increases during pregnancy and you will need to allow for additional recovery time to bring the heart rate down following an exercise session. It could take up to 15 minutes to recover.

Remember, it’s important to listen to your body and stop exercising when fatigued. Don’t exercise to exhaustion. You might be able to continue doing weight-bearing exercises at close to your usual intensity throughout pregnancy, but non weight-bearing exercise such as swimming is easier to continue and carries less risk of injury.

What activities should I avoid through pregnancy?

Don’t do exercises in which you could lose your balance, especially in the third trimester. Avoid any exercise that risks even mild abdominal trauma. Jerky and rotational movements present in dance classes and kick boxing need to be taken with care especially in the third trimester when the center of gravity is greatly affected by the increased baby weight and may also cause balance issues.

I would steer away from classes that have high-impact moves or modify the routine, keeping both feet on the floor. A good fitness instructor will always cue this for people with knee and back issues.

Hot yoga is not recommended, due to the excessive heat which can cause harm to the fetus and can increase blood pressure.

Mat Pilates is really only appropriate when it’s completely modified. Most of a typical mat class is lying on the back, which is not advisable for the second and third trimester exerciser, as it can decrease the blood flow to the uterus . Mat Pilates is fine for first trimester if you have been practicing Pilates consistently before conceiving. After that time, look for a prenatal Pilates class or do a Pilates Pregnancy DVD at home.

As you move toward the end of your pregnancy, the level of intensity and duration should be reduced as not to cause injury to the body with the extra weight of the baby and strain this may place on your joints and ligaments.

Avoid balance activities such as lunges, single-leg squats and exercises on the big Swiss ball. Excessive rotation of the torso can place strain on the fetus. Stay away from doing classic abdominal crunches as this may cause a diastisis recti — the separation of the abdominal muscles.

When taking Yoga or stretching, it’s important to remember that your joints and tissue will be loose during pregnancy because pregnancy hormones (relaxin), which help the uterus expand, also affect all of the body’s connective tissue in the process. This is not the time to push your body to new found flexibility. You should instead work in a safe, comfortable range, maintaining good range of motion.

Unless the doctor has specifically cautioned you not to exercise due to an existing medical condition, you are free to continue with your exercise program. Research has supported that babies are leaner and healthier because their moms took part in a regular exercise program during pregnancy.

If you start to feel dizzy, light-headed, onset of headache, nausea, vision changes, extreme fatigue or shortness of breath, then exercise should be terminated.

Your body will tell you all you need to know. Get familiar with your new body and listen carefully.

Enjoy your fit pregnancy.

When you’re pregnant your body experiences dramatic physical changes but this doesn’t mean you have to give up looking and feeling great just because your body is changing.
Many moms-to-be want to be fit and look and feel beautiful, but they’re concerned they’ll do something wrong that could harm their growing baby. Fear no more, once you have received the thumbs up from your doctor to exercise, follow these five simple tips to look and feel great from the beginning of your pregnancy and beyond.

One: Get Moving! Even if you have never exercised before, it’s now more important than ever that you start exercising. And here’s why: your body and baby will benefit—in big ways. Exercise improves muscle tone and strength, decreases muscle pain commonly associated with pregnancy (alleviates back aches!), increases your energy, improves digestion and mood, and, here’s a big bonus: your body will bounce back much quicker after having your baby. Your baby benefits because your oxygen intake increases and your body is releasing happy hormones (endorphins), which can also have a positive effect on your baby.

Low to moderate impact exercises are great to do when you’re pregnant. Prenatal yoga, power walking and swimming are exercises that you can do from the beginning to the end of your pregnancy. The added benefit of prenatal yoga is breathing exercises that will aid in connecting you to your baby plus prepare you for labor.

Two: Fresh is Best. I can’t stress enough the importance of eating fresh foods because eating fresh will help you maintain a healthy weight, feel more energetic and enhance your baby’s growth and development.

Fresh foods are leafy green veggies, fruit and whole grain cereals, breads, and pastas. Eating fresh foods also helps your skin. The fresher the food, the fresher-looking your skin and the fresher you’ll feel. Eat processed foods such as packaged meats and refined sugars in moderation. A couple examples of refined sugar foods include scones, and cookies. Also, be sure to drink plenty of water since this will nourish your growing baby and will keep you “glowing”.

Three: Listen To Your Body. It is common to experience greater fatigue during your pregnancy, especially in your first and third trimesters. Remember, you are growing a baby and this requires a lot of energy so make sure to get plenty of sleep. As women, we often take on and do too much and put our needs on the backburner. But when you’re pregnant, your body has a way of “knowing” how to take care of you, even if you don’t. So, if you’re tired and feel like you need a nap, take one. Give yourself some quiet time. Relax. Recline. When you listen to your body’s needs you are taking care of yourself and your developing baby.

Four: Give In To “Smart” Cravings. You will notice that there will be times in your pregnancy where you crave foods that may not be healthy. However, your body is telling you that it needs something. For example, if you are craving something sweet, listen to your body and nourish it with a piece of fruit or a smoothie made with lowfat yogurt, orange juice, and frozen bananas. By giving in to “smart” cravings, you’re actually taking control of your cravings and you won’t feel deprived because your body and baby will be nourished.

Five: Connect With Your Baby. As often as possible take a moment out of your day to acknowledge that you have an amazing growing baby inside you. Sit still and hold your belly feeling his or her movements and smile. Try this simple yoga-based connection breath:

In a comfortable seated position (you may place pillows underneath you), place one hand on your chest (“heart center”) and the other on your belly. As you inhale slowly through your nose focus on the feelings that you have in your heart for your baby. As you slowly exhale, breathe out all the love and compassion that you have for your baby into your belly.

Sara Holliday, MFT, CPT, is a licensed marriage-family therapist, life and
fitness coach, holistic health practitioner, and mother of two. She holds a Masters Degree
in Psychology and a Bachelors Degree in Kinesiology and maintains
certifications and/or licenses in a multitude of health and fitness
disciplines. As an expert in pre- and postnatal health and fitness Sara has
appeared on numerous radio and TV shows including Oprah & Friends Radio,
Martha Stewart Living Radio, ABC, NBC, and KTLA.

Article Content Copyright 2007 Fit By Sara, Inc.

Planning a baby shower and hoping to steer clear of cheesy games? Pick up a deck of BabySmarts for a fun new twist on old baby shower games. Players choose from 60 question and answer cards and test their knowledge of all things baby. Approximately what percent of births in the US are twins? True or False: Your feet grow during pregnancy. Which of these popular adult foods originated as “health food” for infants: A. Malted milk B. Rice pudding C. Yogurt D. Cream of Wheat?

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Forget Jacob, Michael, Emily and Emma, the most popular baby names in 2006 according to the Social Security Administration. These days, parents want their kids to have names that set them apart from the rest of the pack, and a few are taking it to the extreme by hiring a baby-name consultant. Yes, a baby-name consultant.

For $95, BabyNames.com will set you up with a half-hour phone consulting session to find that perfect name for your little one. If that’s too much time and money, you can pay $35 and they’ll suggest 12 names based on a list of preferences you can check off on the site. Do you want you trendy or traditional? Ethnic or biblical? How about a name of your favorite place? (Please, just not Paris.)

But if money is not an object, you can shell out $475 to pay a numerologist to see if your favorite name has “positive associations,” like one California woman who wanted to test ‘Leah Marie.’ Lucky for her, the name had good vibes.

For $35, I can get a few baby name books AND a frapuccino. For $95, I can take a couple of girlfriends out to a nice dinner where we can brainstorm about baby names. Give me $475, and I can visit far-away relatives to learn more about the names of all my family members (always a good place to start a name search). And there’s always the internet and the library where I can get information for free.

So hire a consultant to pick the perfect moniker for my kid? Not my style. What about you?

Post-natal exercise offers a whole range of benefits for new moms. However, it’s important to remember that you should always consult with your doctor before starting up an exercise program. What kind of delivery you had will determine how quick you can resume back to your exercise plan. It’s generally advised that you wait until your 6 week post-natal check up.

Caution is required before jumping back into an exercise program, especially with your abdominals. During pregnancy, your abdominals will separate from the added pressure of the baby. This is called diastasis recti. It’s important that you minimize the separation, allowing the abs to function properly, and also before doing any strenuous abdominal work. Simply perform the following test to gauge your separation.

Lay on your back with your knees bent and your fingers placed above your belly button. Now, lift your head, neck and shoulders off the floor and you will feel if you have a gap in between your abs. If you do feel a gap, measure by fingers the size of the separation, 2 fingers and above, I recommend you do the following exercise every day before doing any other abdominal exercises. This will train the abdominals back together again, creating a stronger, stable spine.

Towel Abs Exercise

Lay on your back with your knees bent and heels inline with the sit bones (Those bony parts you feel under you when you sit). Wrap a towel around your midsection and cross the towel over the abs (holding at each end). Lift your head, neck and shoulders off the floor, exhale and draw your abdominals in toward the spine and pull the towel tight. This will pull the abs together, retraining them in their correct position. Repeat this for 10 times every day and keep monitoring the separation.

Benefits of postnatal exercise

1. Helps to reduce post-natal depression known as the “baby blues”
2. Quicker recovery back to your pre-pregnancy body
3. Increased much-needed energy
4. Stress release (time to focus on yourself)

Be Patient with Your Post-Pregnancy Body
After childbirth I was amazed how my once-tight tummy looked like a deflated balloon. Don’t panic, this is normal. Over the next few weeks your uterus will naturally contract back to its pre-pregnancy shape. Breastfeeding will expedite this process, causing the contractions to be stronger and more frequent.

However, I must stress that this alone is not enough to get your pre-pregnancy body back. Post-natal exercise will speed up the recovery process and build valuable strength your body needs to keep up with the hectic schedule of caring for your newborn. Be patient with yourself. It may take a few months or possibly longer, depending on how much time you can dedicate to working out.

Tips to find time to exercise

1. Buy a daily planner and loosely plan your workouts around your baby’s schedule. For example, in the morning after the first feeding, go for a nice walk with the baby in the stroller. (Start with a flat terrain and then progress to different elevations). Next when the baby goes down for her nap you have can take 15 minutes to do some core conditioning exercises. Yes, it does require willpower but when you start seeing results this will keep you inspired to do more.
   

2. Join a “Mommy and Me” exercise class. Check out your local hospital or pediatrician to find classes. These are a great way to bond with your newborn and fit in much needed exercise time for you. A win-win situation for both parties!
3. Create a library of exercise videos that are different lengths so you’re already equipped for when you find unexpected time.
4. Perform exercises while you’re doing daily activities. Pelvic floor exercises (Kegel exercises) can be done anywhere and are very valuable for achieving a strong, stable pelvic area, which is usually lax due to pregnancy hormones still present (especially if you’re breastfeeding).

Exercise safety tips

1. Invest in a good support bra. Your breasts are going to be larger than normal from the milk production and will need a lot of extra support.
2. Be careful of high-impact sports due to lax pelvic ligaments and joints left over from pregnancy. This is why core (abdominal work is key after pregnancy preventing lower back and joint injuries).
3. Make sure you drink lots of water to replenish yourself, especially when breastfeeding.
4. Listen to your body. If you’re feeling tired, go easy on yourself. Try not to push yourself until you feel ready.
5. If you start to feel light headed and nauseous, or notice a change in the color of your vaginal discharge, consult with your doctor. You may be exercising too strenuously.

I recommend Pilates for core conditioning and weight training and cardio for weight loss. Try to fit 2-3 times a week of cardio activity (walking, running and hiking) for 30-45 minutes and general body conditioning at least 3 times a week.

Enjoy this amazing time with your baby. You have created the miracle of life. A little extra weight is a small price to pay for a bundle of joy. Be patient and your body will be back to normal in no time.

The third trimester of pregnancy is marked with excitement, anxiety and irritability. Your belly feels big and there’s no hiding that you are pregnant. Everyone you meet makes a comment about how big or small your belly is, saying things such as, “you look like you’re about to pop any minute”.

In this trimester, your baby is preparing you for soon-to-be sleepless nights when he/she presses on your bladder making you feel the urge to “pee” every couple of hours. And if you try not to think about being pregnant, your baby will remind you by nudging you in the ribs or by doing a flip in your belly. With your big bump, the simplest of tasks such as tying your shoes now becomes challenging. And because you know that your baby will be in your arms any day, you suddenly feel there is so much to do, which can lead to feeling overwhelmed.

With the myriad of emotions you may be wondering what you can do to ease your mind and body as well as lift your spirit and mood. My word of advice: BREATHE! Try these simple exercises to connect to yourself, your baby, and open up your pelvis to prepare you for your baby’s arrival.

Flowing Butterfly Stretch: In a comfortable seated position (you may use pillows underneath your buttocks) bring the soles of your feet together. Inhale. Bring both knees up toward the ceiling and look up. Exhale. Allow your knees to open back to the sides and release your head down. Repeat 10-12 times.

Connection Breath: In a comfortable seated position (you may use pillows under your buttocks and or sit against a wall or in a chair) bring one hand to your belly and the other to your heart. Focus on the hand at your heart and inhale all the love and compassion you have for your baby. As you exhale focus on the hand on your belly and connect the love and compassion you have at your heart to your baby. Repeat the breath for as long as you need.