Pregnancy Tips

Find out what your diet needs those first few weeks postpartum.

Article & Photo courtesy of Well Rounded NY

Pregnancy and birth certainly take a major toll on your body. In the first few weeks after delivery, think recovery nutrition – lean proteins, whole grains, fresh produce and of course hydration. If you are breastfeeding, your body is working hard to create and maintain that milk supply, which is why you need about 500 extra calories every day – that is more than what you needed during pregnancy!

Here’s a few things you should look out for in your postpartum diet, and what you need to add to your grocery list.

Calcium: During pregnancy the body draws calcium from mom’s bones to support the growth of the baby, and during breastfeeding the body continues to pull calcium from mom into the breast milk. Getting enough calcium is essential to preventing long-term bone loss and osteoporosis down the road.

How to Eat it: Think dairy, sesame, fish with small bones (sardines), legumes, tofu and fortified non-dairy milks.

B Vitamins: B vitamins like folate, biotin, B6 and B12 are involved in many of the body’s processes, and taking these in these vitamins can help boost your energy and ward off feelings of lows, and possibly depression. Plus, the B vitamin, biotin, plays a role in hair growth. The degree to which biotin helps to regenerate new hair is debatable, but it can’t hurt to boost your biotin since its deficiency has been linked to thinning, brittle hair.

Hormonal birth control can deplete B vitamin levels, so if you are re-starting the pill now is a good time to think about these vitamins.

How to Eat It: Add in whole grains, green leafy greens, nuts eggs and red meat.

Vitamin D: Vitamin D deficiency has been linked to depression, low energy, bone problems and even weight gain. The best way to get in vitamin D is from the sun, but if you have a winter baby and exposure to those sunrays is limited, opt for foods high in vitamin D or a supplement.

How to Eat it: Focus on fortified dairy, egg yolks, cod and cod liver oil.

Iron: Your iron needs are higher when breastfeeding and menstruating, and, if you’ve lost a significant amount of blood during labor. Whether you are opting to nurse or it is that time of month, make sure your iron levels are in check because low levels can contribute to fatigue as well as dry, brittle nails and hair. While taking iron supplements will not prevent the natural hormonal changes that lead to postpartum hair shedding, being iron deficient will contribute to dry, dull hair, making the loss of those locks a little worse.

How to Eat it: Up the lentils, liver, shrimp, lamb, beef, fortified whole grains, spinach, molasses and nuts.

Omega 3’s: Healthy fats have anti-inflammatory properties that can do wonders for the brain, skin and immune system. So, to continue that pregnancy glow, opt for more omega’s in your diet, especially since your body will be pulling in that DHA from your stores into the breast milk.

How to Eat it: Increase fatty fish (salmon, sardines cod), walnuts, flaxseeds and chia seeds.

This article is by Nicole Silber, courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

Have you ever wondered what the world would look like through your baby’s eyes? Now you can follow along, with this timeline of baby’s vision development, courtesy of our friends at Comotomo, baby bottle and teethers brand.

Just like walking or talking, babies must learn to see over a period of time. The ability to focus eyes, move them accurately, use them together as a team, and process visual information in the brain to understand the world and respond accordingly happens over a span of a few months.

Newborn - Vision: 0.03 degrees

A newly born baby can only distinguish light and darkness. Immediately after birth, a newborn can only see about 7-10 inches of her surroundings. She neither can recognize a figure nor distinguish different colors. After 1 month, baby will be able to see within a 3 feet range and eye-hand coordination improves significantly during this phase too. She may slowly to attempt to grab or reach for moving objects that picked up in her visual field.

2 months - Vision: 0.03-0.05 degrees

At this stage, the baby can recognize an overall shape. She can also keep her eyes open for a longer period of time--now we can gaze at those beautiful eyes! Her eye movement starts to coordinate with moving objects in a corresponding way. During this phase, encourage your little one to crawl and actively move around. This will definitely help her to further develop eye-hand coordination.

3 months to 4 months - Vision: 0.03 – 0.05 degrees

At 3 to 4 months, babies can focus in on an object and make direct eye contact with people. As her vision continues to gets sharper and more colorful, this is a great opportunity to introduce a wide spectrum of colors. Try offering different color toys and teethers. We love Comotomo’s fun-shaped BPA-free teethers.

5 months to 7 months - Vision: 0.05 degrees

Based on her accumulated experiences and memories, the baby will be able to start recognizing an object from a distance and perceive it in a three dimensional form. By the time she reaches 6 months, her vision development will be almost complete, with heightened depth perception. She will be able to see objects with nearly the level of clarity and sharpness as a fully developed adult. They grow up so fast.

Imagine how it would feel to be introduced to a whole new world, and see things for the first time. As parents, it’s important for us to stimulate baby’s vision development at the right stages, introducing our little ones to a spectrum of colors, shapes and movements. Tag us in your newborn’s developmental adventures using #NineNaturals!

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6 birth experts weigh in on the importance of your “due date.”

Article & Photo courtesy of Well Rounded NY

When I got my first ultrasound, my doctor measured the peanut-shaped embryo growing inside of me and managed to gift me with the sweet, sweet sound of my baby’s heartbeat. I was five weeks along, maybe six, she said. After I told her the first day of my last period, she confirmed that I was in fact six weeks pregnant. I told her my menstrual cycles were much longer than the 28-day average and wondered if that fact changed anything. But her mind was set: my baby was to be born on October 29, 2014.

My pregnancy, as a nurse later told me, was “boring” — I was a healthy 29-year old woman; I didn’t have gestational diabetes; and my blood pressure remained steadily normal throughout the pregnancy. There was no reason to believe that I would need to fight for a chance to give birth naturally.

Yet a week before the big day, my doctor informed me that my cervix was not thinning. I was apparently nowhere close to going into labor, and I should schedule an induction to deliver on my due date. Why the rush, I asked? My son’s predicted birth day seemed to be more of an educated guess, and a pregnancy is usually considered late at the 41-week mark. In fact, many doctors are willing to wait until the 42^nd week to perform an induction. My OBGYN, on the other hand, regurgitated all the scary science she knew on stillbirths, C-sections and late labors. According to her, I was not an at-risk patient, but I could become one by holding on to the idea of a natural birth. That day (and again on my due date), I did not schedule an induction, and my son was born on November 1, 2014 — three days ‘late.’

As it turned out, my son’s tardiness wasn’t the exception, but the rule. Only 5 percent of women deliver on their actual due date, and doctors do recognize that due dates are anything but predictable. So why was I being forced into labor a week before the big day? What did my son and I really risk by waiting it out? And if due dates offer no guarantee, what do they really stand for? To help prepare for your baby’s big debut, we’ve asked the pros to give us their views on due dates. Here’s what they said:

The Midwife
Lauren Abrams, CNM, MSN — Clinical Director of Midwifery at Mount Sinai Hospital
“One of the most important things the midwife or doctor does at the first prenatal visit is to establish the due date. Having an accurate due date is crucial, because it allows us to offer prenatal tests at the appropriate time in pregnancy, and it tells us the safest time for the woman to give birth. Many of the tests we do during pregnancy need to be done during a specific time frame, so if the due date is not correct, the results of these tests may not be accurate.

In terms of labor, we know that a pregnancy is considered full term any time between 37 and 42 weeks after the first day of the last menstrual period, so this is the safest time period in which to give birth. For women who are having uncomplicated pregnancies, it’s always best to wait for labor to start on its own. Sometimes women ask us to induce the labor before the due date, because they are tired and uncomfortable, or wish to give birth on a certain date; however, for women who are having uncomplicated pregnancies, waiting for labor to start on its own is best, because it gives the woman the best chance of having an uncomplicated vaginal birth and a healthy baby. If labor has not started by 42 weeks, though, we will recommend induction, as we know that babies born after 42 weeks have a higher rate of complications.”

The Doula
Lindsey Bliss — Carriage House Birth Director & Birth Doula
“Due dates are only based on an averages. I wish we could all call it the due month instead. Two weeks before or after the due date is still considered term. I don’t know about you but I am not average, nor have I ever fallen within an average range for anything in my life. I’m on my sixth baby & not one of them came on their due date. There is this extreme pressure from our society for women to have delivered before or on their due date. This is such an unrealistic expectation. I can’t tell you how many unnecessary inductions are performed just because women are considered “LATE” when they go past 40 weeks. In a healthy pregnancy, I truly believe that labor will start when the baby is ready. I believe in our bodies innate wisdom to give birth.”

The OB/GYN
Cara Dolin, MD — OB/GYN, Maternal-Fetal Medicine Fellow at NYU Langone Medical Center
“The due date is very important. It tells me how far along my patient is, what developmental milestones I expect to see on the ultrasound, what tests to perform and how to counsel patients. Many management decisions about the pregnancy are made based on the due date, this becomes especially important as a woman’s due date comes and goes with no sign of labor. There are risks to letting a pregnancy continue beyond the 40th week, including having a very large baby, needing forceps, a vacuum or cesarean delivery and even stillbirth. Because of these risks to both mother and baby, it is recommended that labor be induced before 43 weeks. Many providers will induce labor at 41 weeks. Ultimately, the decision to be induced is made between a woman and her physician or midwife based on the specific circumstances of her pregnancy.”

The Labor Nurse
Jeanne Faulkner — registered nurse and author of Common Sense Pregnancy
“The medical community has quit putting so much emphasis on delivering by the due date. That’s because too many inductions fail to lead to vaginal births and too many women end up with c-sections. Too many babies thought to be due or near due, are being delivered just a wee bit too early and ending up in the NICU with breathing problems. We know there’s a lot of finish work to be completed before a baby is ready to leave the womb and live life independently from its mother. We shouldn’t shortchange babies by unnecessarily delivering them early. Even the American Congress of Obstetricians and Gynecologists agrees that mothers and babies know best (most of the time, anyway) about when baby should be born. Their most recent guidelines discourage doctors and mothers from scheduling inductions solely for due-date related reasons. If a healthy woman with a normal pregnancy is pressured by her doctor or midwife to have an induction or scheduled c-section, she should ask for more information. She needs to understand why her pregnancy or health falls under ACOG’s guidelines for appropriate induction. If she’s fine and her baby’s fine, then it’s probably also fine for labor to start on its own.”

The Acupuncturist
Aimee Raupp — Wellness & fertility expert, acupuncturist
“To me, due dates are approximations. They are calculated based on the first day of the last menstrual period, which is roughly two weeks before a woman ovulates and can even get pregnant. Plus, it can take from 2 to 9 days for the fertilized embryo to implant in the uterine wall. So I encourage my patients to think of their due date as a guesstimate. I remind them that babies come when they are ready: they can come early on their own, and they can come later than expected, which is often the case for first time pregnancies. If babies aren’t budging, there could be a reason that requires our patience and/or further medical intervention.

Acupuncture can really get the labor process going, and many women who are nearing or past their due date often come to me (or are referred to me by their doctors). From my experience, acupuncture usually works within one or two visits. When it doesn’t, I believe it means that baby just isn’t ready to come out.

Let’s not forget, too, that the very definition of a ‘full-term’ pregnancy varies from one country to the next. Here, ‘full term’ is technically 40 weeks and 6 days; in some European countries, ‘full term’ is now 41 weeks and 6 days. But I think that as long as there are no medical reasons — like high blood pressure, swelling, fever, low amniotic fluid, etc — and the woman is still comfortable, it is ok to go past the ‘full term’ mark. When and if the time comes, I rely on signs of early labor, like the baby’s low positioning and contractions, to do some treatment and encourage the progression of labor — but only once the woman hits 40 weeks, not before.”

The Pediatrician
Mona Amin, DO — pediatrician at Tribeca Pediatrics
“A due date does give us a lot of information about what to expect with a baby, especially if he or she is premature (born prior to 37 weeks). We always like to know if the baby ended up needing any support at delivery (i.e. oxygen support, antibiotics, or a stay in the NICU). And when seeing a family for their baby’s initial visit, knowing gestational age, along with any complications during pregnancy, gives us, pediatricians, an idea of the baby’s transition into the world and of the health outcomes to closely follow.

For those born post-term (after 40+ weeks), health outcomes are standard to those born term. Some findings with post-term babies include large babies (which can make vaginal deliveries more difficult and require close monitoring of sugar levels), as well as dry flaky skin from being in a water-like environment in mom for so long. The most important thing for these children is to have regular OB exams and fetal monitoring — to make sure that they continue to receive adequate nutrition and perfusion from the placenta.

Premature babies (especially those born before 32 weeks) can have many of their vital organs affected, as they are not fully developed. So they do require much more visits to their pediatrician and coordination with specialists. They are closely monitored for their breathing, nutrition and heat regulation. We understand that if you have a premature child, you will have many questions and concerns — and rest assure your NICU doctors and pediatrician are ready and willing to walk you through what to expect.”

This article is by Charlene Petitjean-Barkulis, courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

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healthy mama® is the first brand to offer pregnant and nursing mamas a complete line of safe* and effective wellness solutions for those times when mamas feel a little less than “glowing.” The entire healthy mama® line has been created in partnership with major health organizations, OB/GYNs and nutritionists to ensure it contains the highest quality, safest* and most effective solutions for all of mama’s common pregnancy and nursing needs.

How was Healthy Mama conceived and how has it been received by mamas-to-be?

I founded healthy mama® out of my own real life experience of being confused and frustrated when trying to find a safe remedy to help alleviate my dreaded constipation during my first pregnancy. Feeling particularly uncomfortable one night, my husband David and I paid a visit to my local pharmacy in search of an over the counter remedy, but with the aisles full of pills and potions, I wasn’t sure what was safe to take and neither was the pharmacist. Needing to ‘get things moving’, I unknowingly selected a remedy that I later learned was deemed unsafe for use during pregnancy and was in fact, cited to cause uterine contractions. Sometime shortly thereafter, I delivered my oldest daughter, Mia, at just 24 weeks! I spent the next five months watching Mia fight for her life in the NICU. It was there that I made a commitment to help other women avoid the same plight.

How many pregnancy concerns addressed by Healthy Mama did you experience during your own pregnancies? Which existing Healthy Mama products do you most wish you had back then?

The most disruptive concern I had was constipation--I had never had that ailment before and it was quite uncomfortable. If you ever get into such a bind (pun intended), you will know that Move it Along! Constipation Relief is the safest product to take during pregnancy to alleviate your ailment effectively. Boost it Up! Protein Energy Drink contains 3g of fiber to avoid constipation too. Be Well Rounded! Prenatal Vitamin and DHA supplements have a special non-constipating iron, a mineral pregnant women need but many don’t take due to side effects. I wish I had these 3 products mentioned to safely avoid and remedy constipation with peace of mind during my pregnancy!

What was the biggest difference between your first and second pregnancy?

We tried so hard to get pregnant the first time around. My second pregnancy was actually not planned... we had just come home from being in the hospital with my first child and recovering from a very traumatic event when we discovered we were pregnant. We were shocked and nervous but also so excited!

Do you have any advice for those of us that may be thinking about having #2?

You are a bit more knowledgeable and experienced the second time around… there are always new products available and more convenient ways to do things, but you have more control of the situation. It’s a bit more laid back. Enjoy the ride. Ensure your body is prepared to be a host for the little munchkin by maintaining a healthy weight and taking prenatal vitamins with folic acid at least 3 months prior to conception.

How do you balance being a mother-of-two and CEO/Founder of a such a fast-growing and successful brand?

Not easily quite honestly. I like to do everything at 100% and that’s just not possible. I try to prioritize and get all my work complete during work hours so that I can get home to spend time with my two beautiful girls in the evening. I am blessed to have an extremely supportive husband who takes on additional responsibility when necessary. He gets up in the morning to make them breakfast and get them dressed for school and helps them brush their teeth and put them to bed at night when I am away on a business trip or need to spend extra hours at the office. Everyone has different measures of success--I wouldn’t be successful in life if I let them grow up without me being there, even if I had the most successful business.

We love what Healthy Mama has come up with thus far. What's next for the company?

We have some really exciting products on the horizon! We are about to launch an amazing product to help alleviate one of the most uncomfortable symptoms, morning sickness. Nip the Nausea! organic morning sickness capsules contain organic ginger and vitamin B6 which are clinically proven ingredients to help eliminate the need to pray to the porcelain god. It will be launching on healthymamabrand.com February 1st and at select GNC stores March 22nd.

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High and low pregnancy fashion for every holiday occasion.

Article & Photos courtesy of Well Rounded NY

You know what they say about the holidays: It’s the most wonderful time of the year! Except when you’re pregnant and you can’t drink, you’re exhausted, and frankly, you’re not always feeling sparkly and fine. Don’t worry! Nothing a little retail therapy can’t fix! Whether you’re in the market for a splurge or a steal, we’ve got every pregnancy party look covered.

The Turtleneck
Splurge: Isabella Oliver Grayson Dress, $159
Steal: Ann Taylor Maternity Turtleneck Sweater Dress, $98

The Jumpsuit
Splurge: Loyal Hana Celia Jumper, $175
Steal: ASOS Maternity Minimal Jumpsuit, $69

The Sweater Dress
Splurge: Hatch Collection Agyness Dress, $278
Steal: Pink Blush Maternity Cable Knit Sweater Dress, $28

Boho Beautiful
Splurge: Collective Concepts Split-Neck Dress, $138
Steal: Topshop Maternity Embroidered Dress, $37.40

The Maxi (Bonus! They’re both nursing-friendly!)
Splurge: Mitera Katie Nursing Dress, $375
Steal: ASOS Maternity Nursing Maxi Dress, $60

This article is by Jessica Pallay, courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

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If you’re expecting, the thought of a stranger documenting your growing body may be nerve-wracking. However, with the right maternity photographer, you can comfortably capture the beautiful bond between a mother and her child even before your baby arrives, in ways you never could have imagined. To bring your fantasy photoshoot to life and get the best bang for your buck, try these top maternity photoshoot tips from our friends at Photofaire:

CHOOSE THE RIGHT PHOTOGRAPHER.

1. Given the inherent intimacy of the occasion, choose a photographer who is not only skilled artistically, but also someone who you feel completely comfortable with. This is especially important if you plan to bare your growing belly. Ask friends and family for photographer recommendations or connect with a local photographer on Photofaire. Go through photographers’ portfolios and keep an eye on artistic direction, posing, set design, and more. It’s all about you, so don’t be afraid to have your own vision.
2. Schedule a short phone conversation with each potential photographer to get a better sense of his/her style and personality and don’t be afraid to ask any question regarding the shoot, including what the total investment will look like. For example, does the amount include photo session, makeup, retouching, digital photo files, and more? Walking in and out of the shoot with total confidence in what to expect will help relieve butterflies--channel that inner Chrissy Teigen, mama!

PREP & PRIME

1. To capture belly at its roundest before it gets difficult to move around, schedule your session at the 30-week mark. This is important because the photoshoot typically last 1-2 hours and you don’t want to be (or appear) fatigued.
2. Try to wear something snug and stretchy to accentuate your beautiful curves and stick to solid or simple. This will keep the focus on your belly and give the shoot a timeless feel. If you plan on baring belly, apply lotion at least an hour prior to the shoot. This will give it a soft glow. But be wary of wearing anything too tight, as it could leave behind marks on the skin.

In the end it is all about you and how the experience makes you feel, but don’t forget about your partner (or other children). They are part of the welcome crew after all. Involve them as much as you can--it can make the experience that much more special. And don’t forget to tag us using #NineNaturals! We can’t wait to see that beautiful bump!

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A pregnancy perfect breakfast or brunch.

Article & Photo courtesy of Well Rounded NY

Breakfast or brunch, as we all know, is the most important meal of the day. Not only does it provide us with the right fuel and nutrients we need for sustained energy levels throughout the day, it also helps with better metabolism, digestion and our overall mental and physical well-being.

For the perfect start to your pregnant day, we’ve created a delicious, simple and healthy scrambled eggs dish with three green and three red vegetables. On the red side, you’ll find Spanish onion, capsicum and mini Roma tomatoes, while our greens include spinach, zucchini and basil leaves. All you need is a chopping board, sharp knife, bowl, whisk, frying pan, and wooden spoon, and you will be able to serve up an amazing brunch that will be enjoyed by all your guests…and you!

This recipe is for 4 people, however you can halve or double the amount if you require less or more portions.

Ingredients:

• 5 x organic eggs
• 1 x red Spanish onion, finely chopped
• 1 x red capsicum, finely chopped
• 100 x grams mini Roma tomatoes, cut in half
• 100 x grams spinach leaves, washed
• 2 x zucchinis, finely chopped
• 4 x fresh basil leaves
• 1/4 x cup milk
• 1/4 cup x olive oil
• salt & pepper to taste

Directions:

1. Heat olive oil in frying pan and add onion, capsicum and zucchini. Lower to medium heat and sauté for 4 minutes.
2. In the meantime, whisk eggs with milk in a bowl and set aside.
3. Add spinach and tomatoes to fry pan and sauté for another minute.
4. Add egg mixture, salt, pepper and basil leaves and cook on low heat for 3 minutes or until eggs are cooked light and fluffy (stirring constantly and gently with wooden spoon).
5. Cut in quarters and serve.

 
This article is by Penny Zalalas, courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

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Train your body physically and mentally for the big day.

Article & Photo courtesy of Well Rounded NY

Preparing your body for pregnancy and birth is comparable to getting ready for a marathon-meets-Tough Mudder! Although every birth is unique, a healthy, fit mother has strength and flexibility to her advantage to push her baby out like a pro. The birthing experience will be taxing on your body both physically and emotionally, so the more “training” you can do beforehand, the better. Below, find 5 great tips that will help you physically and mentally prep for birth.

Physical Prep:

1. Squat it out. If I were to choose one exercise to perfect, it would definitely be squats because they help prepare for a natural delivery. Whether you play with a TRX squat, a yoga Malasana squat, or a weighted goblet squat, make sure you get low, and wherever the toes go, the knees should follow.
2. Learn to Swim. Swimming takes 90% of the body weight off when you are waddling around winded during your later months of pregnancy. Learn how to swim now, and your body will thank you down the road! Spending time belly down also helps position the baby for a natural birth at 36 weeks pregnant, when you are praying your baby doesn’t flip breeched.
3. Untwist Asymmetries. Do you do any of the following? Turn to look at your computer screen, carry a side shoulder purse, or jut one hip out? Unbalanced movement causes a twist in the spine and pelvis. Why is it important? Two ligaments attach the uterus to the pelvis, and any twist in the pelvis will create torsion of these ligaments. If there’s a twist in the pelvis and uterus during labor, the baby will have difficulty descending and may end up facing the front of the mother leading to immense prolonged back labor. It’s important to get assessed by a chiropractor to help optimize the structure and function of your body leading up to getting pregnant.

Mental Prep:

4. Meditate Daily. Meditation helps us to let go of our extraneous thoughts and habits, allowing us settle into a safe and calm space. The same is true during labor; if we let go of fear and expectations, we drop into a primal, grounded space during contractions and stay present between contractions. Our patients at the Urban Wellness Clinic who meditate daily tend to deliver their babies like rock stars! Our favorite meditation guides include Headspace, a friendly app with short 10-minute meditations under the guidance of Andy, a gentle British bloke; and Art of Meditation with Elena Brower, an innovative and accessible online offering created by my favorite NYC yoga instructor. Find the same time of day to meditate, this helps ease in creating a new healthy habit. Just start, there’s no better way to break procrastination than sit down, close your eyes and breathe.
5. Belly Breathe. Place your left hand on your chest and right hand on your belly, and take a breath. Where did you send the majority of your breath? If it was all in your chest, welcome to the stressed out club of NYC’s dysfunctional breathers, don’t worry there’s hope. The natural breath is mostly belly expansion as we breathe in and the belly softening to the spine as we breathe out, and the sternum (chest bone) will travel forward but not upward.

Tips for belly breathing:

• Place the tongue on the roof of the mouth 1 inch behind the teeth, this helps access belly breathing.
• Focus on the exhale. This is when we actually breathe, when there is an exchange of oxygen to the blood stream.
• Low hum on the exhale. This engages the vocal cords and core muscles will sync up the diaphragm on the exhale.

Get belly breathing down now. During pregnancy, the baby grows which pushes up on the diaphragm and leads to using neck muscles to breathe and reflux. Lastly, the pressure action of the diaphragm is essential in creating force for progression and pushing out your baby in second phase of delivery.

This article is by Emily Kiberd, courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

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While pregnant, most women experience uncomfortable symptoms such as tenderness, nausea, fatigue, cravings, and increased urination. That is why Nine Naturals is excited to partner with Healthy Mama to bring you helpful tips on how to fight common symptoms, so you can have a happy, healthy pregnancy.

While many suggest that morning sickness might be a good sign that the baby is growing and healthy, let’s face it--feeling pregnancy nausea is miserable. Most experts agree that this common symptom, which affects 70% of pregnant women, is caused by the surge of hormones brought on by pregnancy. Most get relief after the first trimester when hormone levels have evened out a bit, but about 20% continue to feel nauseated throughout the whole nine months.

Feeling like you have the stomach bug for months feels awful and can suck the joy out of having a baby all together. Here are Nine Naturals’ and healthy mama®’s top tips for avoiding and treating morning sickness.

1. Start Strong.

Before getting out of bed in the morning, you may want to eat a light snack--think a few Saltine crackers--and get up slowly. Feel free to sit on the side of the bed for a few minutes before standing up. Don’t start moving around on an eight-hour empty stomach because it can bring nausea on strong. Despite its name, morning sickness can strike at any time of day or night, that’s why many moms-to-be even stash a snack on their nightstands.

2. Stay Hydrated.

Drink fluids often during the day to stay hydrated. Eight glasses a day may be hard when you’re feeling woozy but remember: dehydration will only make the problem worse. The colder the drink, the easier it’ll be to get down. Try Healthy Mama’s refreshing Boost it Up! Caffeine Free Protein Anti-Nausea Energy Drink, which is packed with protein, B-vitamins, fiber, ginger and electrolytes to help fight nausea. This drink was developed by nutritionists to be 100% safe during pregnancy, is OBGYN-recommended, and endorsed by the American Pregnancy Association.

3. Eat Right & Try Ginger.

Eat smaller, more frequent meals and avoid fatty foods -- they’re hard to digest. Foods and drinks with ginger can help too. For many centuries, ginger has been used in traditional Asian, Indian and Arabic medicine to help alleviate digestive problems, including nausea. Modern research, too, indicates that the root’s volatile oils and pungent phenol compounds, such as gingerols and shogaols, can in fact relieve stomach upset. Boost It Up! and Nip the Nausea use ginger as a key ingredient. Nip the Nausea! 100% Organic drops fit easily in your purse so you can take them with you wherever you go! And launching in February is the much anticipated Nip the Nausea! organic morning sickness capsules containing amounts of ginger and vitamin B6 clinically proven to help eliminate morning sickness without the drowsiness of drug options.

4. Enjoy Aromatic Fragrances.

Certain odors may trigger your gag reflex, since your sense of smell is heightened during pregnancy. If specific odors consistently bother you, you can try to minimize your exposure to them or avoid them altogether. Switching to all natural beauty products can help you reduce your exposure to chemical fragrances (as well as other additives that can harm you and your growing baby). Nine Naturals products are all-natural and free of synthetic fragrances; in fact, their light, natural fragrances utilize principles of aromatherapy especially for pregnant women. Nine Naturals' Citrus + Mint Nourishing Shampoo and Conditioner, Vanilla + Geranium Regenerative Belly Butter, and Mandarin + Ginger Restorative Conditioner are all made with pure essential oils known to boost energy, lift moods, and relieve nausea.

Morning sickness is definitely not one of pregnancy’s main perks, but with a little bit of proactive planning -- and a few helpful products to help you along -- you’ll be feeling better, and gorgeously glowing, in no time.

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10 emoji phrases to help get you through your pregnancy and baby journey.

Article & Photos Courtesy of Well Rounded NY

I used to call people and talk to them. If they didn’t answer, I left a message. A long and rambling one. And then I got pregnant and everything changed. I was tired. My calls devolved into texts. And then I downloaded emojis. I pretty much stopped using words. Because, really, who needs them?

It started innocently enough with some messages to non-pregnant friends during my first trimester, but it quickly evolved into my chosen method of communication. I realized I could say everything, and say it more eloquently, with emojis. You can too. Here’s 10 pregnancy emoji phrases you just might find yourself calling on during your own baby journey.










What emoji phrases do you use to talk about pregnancy and babies?

This article is by Jessica Pallay, courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

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