Strawberries at 3 a.m.?
Your diet during pregnancy!
Ok, then! If there are no contraindications, go ahead and satisfy the craving for strawberries, chocolate and pickles that surprises you at 3 a.m.! But let’s debunk a myth right away: failing to satisfy your craving will not cause birthmarks to appear on your baby’s skin! Cravings are not just passing fancies. During the nine months of pregnancy, your appetite and your relationship with food change radically.
Have you heard of toxoplasmosis or listeriosis?
Toxoplasmosis is a disease that can affect the development of your fetus. It is transmitted to humans by animals, particularly cats (be careful when cleaning the litter box) and by food. How can you avoid it? Wash fruits, vegetables and fresh herbs carefully (and eliminate any soil). Wash cooking surfaces and utensils with care after every use.
Avoid raw fish and meats, cold cuts and unpasteurized milk.
And if you feel nauseated you can try …
● Eating less and eating often.
● Drinking a tisane made with ginger.
● Thinking of foods that make your mouth water.
● Choosing foods that are light and refreshing.
● Drinking slowly but regularly.
And remember that it will go away soon!
Foods to avoid:
● Products with preservatives and palm oil.
● Products high in phytosterol.
● Artificial sweeteners
● Be careful of soy-based foods—no more than one per day. The phytoestrogens they contain could interfere with your hormonal system.
Week One Date:
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY SUNDAY
Do you think you have to eat for two?
You certainly already know that you have to say goodbye to alcohol and smoking for the next few months. Here are some suggestions to help you with your shopping.
Yes
• Essential fatty acids like olive oil, salmon and sardines for the development of your baby’s brain and nerves.
• Foods that are rich in vitamin B9, such as beer yeast, green leafy vegetables, mango and melon. It is important for the embryo’s nervous system.
• Animal and plant protein: 60-80 grams a day help renew body tissues.
• Grains, legumes, fruit and foods rich in fi ber to maintain a regular glucose level.
• Milk and yogurt for calcium intake.
• Foods rich in magnesium such as al monds and bananas.
• Don’t forget vitamin D and zinc.
No
• Cheeses made with unpasteurized milk, raw fish and shellfish: you risk listeriosis!
• Raw meat and cold cuts: you risk toxoplasmosis and listeriosis!
• Limit foods that are salty; also those that are soy-based, since they are rich in natural estrogens that are harmful to the fetus in large quantities.
Week Two Date: Nausea? Foods that will help you get over it:
Shopping list:
Your recipes for the week
Get going! Get some exercise!
Exercising during pregnancy!
If you are lazy, it’s time to get moving but if you are hyperactive, slow down! Avoid any violent or contact sports and choose swimming, water aerobics, yoga, long walks, dancing or low-impact gymnastics. The key? Moderation!
The exercise ball is your friend!
From the first trimester to labor, the exercise ball will turn out to be your best friend, to relieve tension in your back, to stretch, to tone your abdominal muscles and to relax to the sound of boing boing boing. Use the ball like a chair and it will force you to keep correct posture in your back. Sit on it and sway your pelvis back and forth while keeping your shoulders still. As you sit, turn your hips in clockwise and then counter clockwise motions.
On your knees, bend over the ball, resting your arms on it as well.
Why exercise? Laying on the couch feels so good!
Exercise has at least five benefits:
● It reduces weight gain and the risk of gestational diabetes.
● It lowers blood pressure.
● It improves circulation.
● It prevents back pain.
● It improves psychological wellbeing.
Lie on the floor and rest your legs on the ball, then raise your upper body slightly while keeping your hips flat on the floor.
Sports to avoid:
Sports in which you risk falling or trauma and sports with high cardiac output: martial arts, combat sports, team sports, skiing, surf, horseback riding and aerobics. Avoid mountain sports at high altitudes and freediving during pregnancy. The lack of oxygen could harm your fetus.
Week Five Date:
New habits to make:
Goals for the week: How are you feeling?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Are you curious about your estimated due date?
To calculate your estimated due date, count 280 days from the first day of your last menstrual cycle. For a more precise estimate, you can use a meth-
od referred to as Naegele’s Rule—just add one year and 7 days, and subtract 3 months from the day of your last menstrual period.
Classic method Naegele’s Rule
Date of last menstrual period:
Date of last menstrual period:
1 year + 7 days = +280 days = estimated due date:
- 3 months = estimated due date:
Pregnancy, you make me tired!
Do you feel like you have not slept enough?
Do you wake up a thousand times, yet you fall into a sound sleep right after the opening credits of a movie? Welcome to your first trimester.
Pregnancy hormones have an impact on your body, your mood, your metabolism, your brain and even on your sleep, so always feeling tired is completely normal during your first months. Your energy will magically reappear in your second trimester, beginning with the 13th week. Take advantage of it to get everything ready for your delivery because in the third trimester, the tiredness will be back.
● Avoid caffeine. Do we even need to say so? Allow yourself one cup of coffee after lunch and no more.
● Take care of yourself. What makes you feel good? A hot bath, a massage, reading a book on the sofa, lighting a scented candle and listening to some music? Anything that brings you serenity is the right thing.
Let’s bring back naptime!
Don’t feel guilty if you feel like you need to take a little rest after lunch. It is actually a great way to recuperate a bit of the sleep you lost during the night to run to the bathroom to pee, or because you are agitated or because of little aches and pains. If your boss is on board with it, look for some place to rest at work.
Start counting sheep!
If you want to get a good night’s sleep, you need the right conditions. Avoid looking at your cellphone screen when it is time to go to sleep and create a relaxing atmosphere. A completely dark room where the temperature is a bit lower than the rest of the house will ensure that you get your rest.
● The amount of sleep you need changes radically during your lifetime. A newborn needs 17 hours but an adult can get by on less than 7. And you? Experts agree that a pregnant woman should get 10 hours of sleep, but how you get it depends on you. If you feel rested after 7 hours of sleep, don’t try to force yourself to sleep longer.
Month One Date:
The first trimester has begun!
What to do in the first month:
First symptoms:
How did you feel when you discovered you were pregnant?
When did you find out you were pregnant?
Where were you when you took your pregnancy test? Have you told anyone yet? Write it down here!
Suggestion
If you haven’t already done so, make an appointment with your gynecologist! Do it as soon as you have a positive pregnancy test so you can plan your next steps together.
I have news for you …
The most amusing ways to announce your pregnancy
Is there anything more exciting than sharing good news with the people you love? If you find out you are pregnant and you can’t wait to shout it out to the whole world, here are the most amusing ways to do it. Make announcing your pregnancy to the future father, to the future grandparents, to your other children and to your friends, a truly memorable moment.
How to tell your friends
● Invite your friends to dinner and when it’s time for dessert, bring a jar of baby food to the table instead of cake.
● For your friends that are far away, you can use social media. Take pictures of the shoes of all your family members and add a picture of a pair of baby shoes.
● Take a picture of two big coffee mugs with a baby bottle in the middle: simple but effective.
How to tell the future father
● Write a little note and put it in a fortune cookie (you can find the recipe online).
● Create a custom t-shirt with the announcement on it.
When is the right time to make the announcement?
Most but not all future mothers wait until the end of the first trimester to make the announcement. If you don’t feel ready yet, wait! After telling the father in real time or almost, we suggest you talk about it with your inner circle (parents, siblings and best friends) and wait a while to share the good news with the rest of the world. Beware of the trick question, “Why aren’t you having any wine?”
Month Four Date:
Who or what makes you happy? What made you angry?
FIRST MONTH
SECOND MONTH
THIRD MONTH
Staying hydrated is extremely important!
Remember to keep a bottle of water with you. Staying hydrated is particularly important now!
Make note of new habits you want to make, starting now:
How much do you have to drink? At least one glass of water every 30 all alcoholic beverages. coffee, tea, carbonated or sugary beverages.