Article & Photo courtesy of Well Rounded NY and Well+Good.

Just like sneakers or bags, the drink you hold in your hand tells a story about who you are. Smart Water or Poland Springs? Juice Press or Pressed Juicery? Diet Coke or Diet Pepsi? (Kidding!)

And for pregnant women—specifically, wellness-obsessed, nutritionally savvy famous pregnant women—the drink du jour is a smoothie from the SoCal organic cafe, Beaming.

Famous moms-to-be like Molly Sims and Chrissy Teigen have been getting straw-happy over the appropriately named Knocked Up, a smoothie created in collaboration with LA-based doula, healer, and pregnancy coach Lori Bregman. (She also created for them the Get Preggy blend, packed with nutrients specifically helpful for those who are looking to conceive—consider it the bump watch precursor.)

The Knocked Up smoothie is filled with superfood staples like avocados, goji berries, and almond butter, along with ingredients specifically selected for their pregnancy-boosting benefits: think spinach (high in birth defect-preventing folic acid), dates (a natural energy booster and—yup—constipation aid), and E3Live (an algae said to purify the body of environmental toxins).

Bregman, author of The Mindful Mom-to-Be and doula to the likes of Sims, Kelly Rowland, andKristen Bell, dreamed up the Knocked Up beverage after one of her previous recipes went viral. “Many women attributed their becoming pregnant to my Fertility Smoothie,” she says, adding, “I wanted to create a smoothie that was packed with all the things a pregnant woman needs to feed her growing baby and help her thrive though pregnancy. I also needed it to taste delicious, as many expectant moms have food aversions or suffer from morning sickness.”

And you don’t have to be in LA to look as good as Chrissy Teigen does eight months into her pregnancy; Bregman shared with us her drinkable secret.

Get Beaming x Lori Bregman’s superfood-filled, pregnancy-boosting, celeb-loving Knocked Up smoothie recipe below.

Knocked Up Smoothie

Ingredients:
8 ounces almond milk
2 ounces coconut water
1 date
1 tbsp almond butter
1/2 cup of spinach
1/4 avocado
1 Tbsp goji berries
2 Tbsp of protein powder
1 tsp of super greens
1 tsp of chia powder
1/2 tsp of E3live
1/4 cup frozen bananas
1/2 cup frozen strawberries
1 cup of ice
1 Tbsp of hemp seeds

Directions:
Place all ingredients except for hemp seeds in blender. Blend on full speed until fully combined, pour in glass and top with hemp seeds.

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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It probably doesn’t come as much of a surprise that back pain is the #1 most frequent complaint during pregnancy. What you may not realize, though, is that there are actually different types of back pain, and understanding what type of pain you have is the key to appropriately addressing it – and getting some relief!

Sacroiliac (SI) joint pain, one of two primary types of back pain during pregnancy, is actually a very common pregnancy pain that sometimes gets mistaken for lower back pain. However, unlike the standard lower back pain, SI joint pain is felt lower – usually around the tailbone or upper gluteal muscles – and is typically felt only on one side. Often the pain is worsened with long periods of walking or stair climbing, and can sometimes create a feeling of “getting stuck” when moving from a seated to standing position. In some cases, the pain can radiate into your buttocks, and even down your leg a bit.

What causes it: Your SI joint links your pelvis to your sacrum (the lowest part of your tailbone), and functions to help counteract the pull of your growing belly and resist that lower back arch. However, it’s job is made much more difficult by a little hormone called relaxin — a hormone that increases during pregnancy to basically “loosen up” all the ligaments in your hip and pelvic area to prepare your body for birth. While this is certainly beneficial for delivery, it’s not so great for your SI joint because relaxin softens all the ligaments that hold it together — making it weaker and less stable. Add to this the fact that your growing belly continues to pull harder in the opposite direction, and you can see how easy it can be for the SI joint to give, stretch, and possibly become hypermobile — which leads to pain.

How to prevent or treat it: The following tips can help prevent and/or soothe SI joint pain:

• Strengthen your inner abdominal, gluteal, and pelvic floor muscles! This is really the most effective way to reduce SI joint pain. These muscles help to stabilize your pelvic area (basically counteracting the de-stabilizing effect of relaxin). So, the stronger these muscles are, the more stability you’ll have in your pelvic region, and therefore the less pressure you’ll place on your SI joint. In addition to the Belly Breathing, TVA Holds, and Floor Bridges discussed above, incorporate proper Kegels for your pelvic floor.

• Stay “symmetrical” when sitting and standing: It’s important to keep your pelvis in a stable and even position as much as possible, so avoid sitting with crossed legs and when standing, stand with weight evenly distributed on both feet.

• Keep weight gain in check: Excess weight puts more strain on the SI joint.

• Avoid aggravating movements: Pay attention to the actions and movements that cause pain, and try to avoid those movements. Moves that often aggravate pain are things like stair climbing, balancing on one leg (i.e. to put pants on), swinging legs out of bed or out of a car, lunges, running, or even long periods of walking. Remember to try to keep your weight equally distributed and your pelvis in a stable position. So, sit down on the bed to put your pants on, swing both legs out of bed (or the car) at the same time, and perform squats instead of lunges (just one more reason why squats are soooo good to do during pregnancy!

Written by Brittany Citron, a certified personal trainer and group fitness instructor, and a pre/postnatal exercise specialist. She is also the founder of PROnatal Fitness, which offers prenatal and postpartum group fitness classes, personal training, and Diastasis Recti rehabilitation — all developed with input from experts in the fitness, medical, and healthcare fields. Brittany lives in Manhattan with her husband and 3-year old son, and a little girl on the way!

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It probably doesn’t come as much of a surprise that back pain is the #1 most frequent complaint during pregnancy. What you may not realize, though, is that there are actually different types of back pain, and understanding what type of pain you have is the key to appropriately addressing it – and getting some relief!

Lower back pain, one of two primary back pain types during pregnancy, is defined as pain felt in the lumbar area only. This is the area in your lower back where your spine curves inward toward your abdomen (below your bra line and above your hip bones).

What causes it: As your belly grows, it tends to tip your pelvis forward and essentially pull your back into an excessive lower back arch, which puts a great deal of pressure on your back.

How to prevent or treat it: The following tips can help prevent and/or soothe lower back pain:

• Strengthen your inner abdominal and glute muscles! These muscles are responsible for supporting your back, and helping you resist that lower back arch. Practice Belly Breathing & TVA holds for your inner abdominal muscle (your TVA), and perform Floor Bridges to strengthen your glute muscles.

• Watch your posture: If you notice yourself sitting or standing with that arch in your back, try to correct for it by tucking your tailbone under a bit. The goal is to make sure the bottom of your ribcage is in line with your hip bones when sitting and standing.

• Avoid slouching, and use good back support: Slouching also places excess strain on your back, so practice sitting tall with your feet flat on the floor and the bottom of your rib cage in line with your hip bones. If you sit for long periods of time — like at work — it is best to set your chair up with proper back support to help you stay upright, yet comfortable.

• Keep weight gain in check: Excess weight puts more strain on the back.

• Wear proper footwear: Both high heels and no heels put increased strain on your back. It is best to wear either a 1-inch heel, or cushioned rubber sole shoes with good arch support, to keep your body in proper alignment.

• Sleep on a firm mattress: Or, if you don’t want to invest in a new mattress, you can try placing a board under your current mattress. Another option is to invest in a pregnancy body pillow (at least 5 feet long) to help minimize stress along the back during sleep.

• Perform gentle stretches: Gentle mobility exercises to release tension in the lower back can provide some temporary relief. The common “Cat/Cow” pose is a great exercise to relieve low back tension. To perform, go into the all 4s hands and knees position,and then inhale as you arch your back slightly, and exhale as you slowly round your back up.

• Use cold or warm for soothing: If back pain is bad, try applying an ice pack on your lower back in 10-15 minute increments. Taking a warm bath can also help. Just ensure the water is not too hot, especially during the first trimester, as you must avoid getting your body temperature over 102° F.

• Consider a massage, chiropractic adjustment, or acupuncture: All these treatments have the potential to provide tremendous relief. Just ensure the professional is certified to work with pregnant women, as this does require special training.

Written by Brittany Citron, a certified personal trainer and group fitness instructor, and a pre/postnatal exercise specialist. She is also the founder of PROnatal Fitness, which offers prenatal and postpartum group fitness classes, personal training, and Diastasis Recti rehabilitation — all developed with input from experts in the fitness, medical, and healthcare fields. Brittany lives in Manhattan with her husband and 3-year old son, and a little girl on the way!

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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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Trying to conceive involves many variables from mom but dad makes up half the equation too! To ensure a healthy pregnancy, both men and women have to be ready. Here are PregPrep’s top 4 tips for helping dad-to-be prepare for little one.

CHECK WITH DOCTOR. Healthy or not, men should see a doctor for a full physical exam before trying to get their partner pregnant. Besides chronic disease, medication, and problems with ejaculation/erections/libido, anything can affect fertility, so be sure he reveals his family history to his physician.

EAT HEALTHY. A healthy diet rich in fruits and veggies not only improve sperm quality but certain antioxidants found in said foods, like Vitamin C and E, boost sperm count and motility too. Lean protein, low-fat dairy, and whole grains also enhance overall sperm health. Make sure you and your partner are working on this together–it makes eating healthy a lot easier and more fun.

CHOOSE BOXERS. Some experts claim that testicles can overheat in briefs, thereby affecting sperm production. While this may seem silly, it’s always better to play it safe, right?

RELAX & HAVE FUN. Between tracking cycles and everything else you have to consider, trying to conceive can get stressful. But don’t make baby-making feel like a chore. The process can take many months, so unwind and enjoy each other’s company. Ever consider honeymoon #2?

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