Mindful Mama-to-Be: 8 Activities for a Joyful Pregnancy

Because I love the mindful bear technique when need time to be mindful, and there are so many things that say Mama Bear on them at the store and online. I thought why not combine the two together, mindfulness and pregnancy should go hand in hand, there's no better time than being in the moment while you're pregnant. I've been told it's a great way to stay stress-free, connect with the baby, and to know if something doesn't feel right with your pregnancy! If you're looking for some pregnancy-related mindful activities look no further, I have 8 of them, some may be new, others you may have seen before, but they all are great during pregnancy.

8 Mindful Activity Suggestions for Pregnant Woman

1. Prenatal Yoga: With prenatal yoga, we're able to stretch, improve our strength, have a better sense of body awareness, and prepare our bodies for childbirth and it also relaxes us! If you're stuck on where to find some places online for prenatal yoga, SarahBethYoga, and BrettLarkinYoga are two great yet free places to start. 
2. Light Walking and Exercise: Time to boost our moods and energy level, control our weight gain, and help enhance circulation by exercising and walking. Before starting any exercise regimen, please consult your doctor before doing them. 
   
   
   
3. Meditation: Bonding with our baby with meditation isn't as difficult as it seems,  you can still meditate and focus on a video while being kicked in the bladder. I have a list of places to check on my blog post about staying mindful on the go and have also included The Honest Guys YouTube channel as well. 
4. Journaling: As if I haven't given people more of a reason to have their own journal. I have one more, pregnancy mindfulness. Your mindful, gratitude journal is going to be a life changer! Some prompt suggestions during pregnancy include, "What are my fears or worries about being a parent," "What are some things I'm grateful for during pregnancy?" or "How am I taking care of myself during my pregnancy?" An even cooler idea is to create a pregnancy keepsake just for your baby! 
5. Creative activities: I'm not trying to be vague when it comes to creative activities, but I do know we all have our own ideas of what could be considered a creative activity. Journaling like in activity 4 can be creative, but if you are not much of a writer, painting, drawing, crocheting, and scrapbooking are some more ideas to get you started. Having some self-expression and accomplishment thrown in with mindfulness is a great stress reducer!
6. Breathing: Breathing is something that we do every day, I bet you're doing it now! Remembering to focus on your breathing can help with some pregnancy discomforts and relax yourself. Both my Mindful Bear post and my Mindfulness on the Go post have some breathing exercises to try on for size. 
   
   
   
   
   
   
7. Mindful eating: Let's shift our thoughts from focusing on baby to what you're eating. The food is going to them as well, but it also teaches us how to be aware of when we're full, keeps us from being emotional eaters, and lets us focus on the taste and the texture of the food we're eating. 
8. Mindful communication: I know pregnancy hormones can turn a once calm pregnant woman into a beast sometimes, but we can still practice mindful communication. Using some empathy, avoiding assumptions, and connecting with each other's feelings can help keep things running smoothly. 

Tips for incorporating mindfulness into a daily routine

Now that I compiled a list, and give you some ideas, I'm moving on to the more complicated part, at least for me. Learning how to incorporate mindfulness into your (and my) busy life. 
Tip 1: Start small: Starting small and taking baby steps, is a great way to move in the right direction. If all you're doing is eating mindfully and breathing. It's all a smaller step to a bigger goal. 
Tip 2: Make it a habit: If you're eating, remind yourself it's time to eat mindfully and remind yourself to try to be mindful every chance you get. It may not be a regular thing at first, but once you get into the habit of being mindful adding more mindful activities and making them a habit as well, will become easier. 

Tip 3: Find what works for you: One mindfulness activity may not be the right one for you. Maybe none of this list is for you, but if you've seen a mindful activity on one of my other posts or online somewhere, do that instead. 

Tip 4: Practice it regularly: Set alarms, make mindfulness the first thing you do when you wake up or the last thing you do before bed, or do whatever you do to make it a regular thing. 

Conclusion

When you're mindful during pregnancy, you're able to bond, relax and even prepare for childbirth a little bit better. When it comes to being mindful, if there's a will there's a way, and take a little time to attempt being mindful when you're pregnant. If someone isn't as compassionate about your pregnancy mindfulness activities, practice a little mindful communication back, and show them some empathy an d compassion, without judgment. 

Snacking Safely: Gluten-Free Ideas for Expecting Moms

As if being gluten-free didn’t already have its challenges, being pregnant and being gluten-free adds more challenges and frustration to the mix, especially when you're trying to find a healthy snack. When the challenge is real, and you're face to face with eating healthy gluten-free snacks what's a pregnant woman to do? Shopping for a gluten-free snack can be exhausting!

Why Being Gluten-free during pregnancy is important.

Even if it does sound tough there's a good reason for those who have celiac to remain gluten-free, even if you are pregnant. For those mothers with celiac, consuming gluten can cause vitamin deficiencies, which can lead to preterm labor, low birth weight, and even miscarriages.  Because you may already have some nutrient deficiencies, it's best to check with your obstetrician, to find out what kind of supplements and vitamins you may need during pregnancy.  

4 Tips for finding gluten-free foods during pregnancy

If you're confused about finding foods that are gluten-free during pregnancy, you're not alone there are a few tips that may be able to help you navigate your way around the store when you're having cravings.

1. 
   Read food labels: Foods you may be craving may already be gluten-free. When searching for gluten-free food, look for things like, "naturally gluten-free," and "certified gluten-free."
2. Stick to the simple less processed foods: Whole foods like fruits, vegetables, milk, cheese, nuts, and seeds are almost always gluten-free. 
3. Find alternatives to your favorite foods: Even though they may be a bit pricier, there are gluten-free flours and oatmeal, that can be used to create something you may be craving such as muffins, cupcakes, or oatmeal bowls.
4. Shop at specialty stores: As long as you don't live in the middle of nowhere like I do, there are specialty stores that have a wider selection of gluten-free foods that meet your needs.
5. Check out places like Pinterest: If you're looking for ideas, Pinterest offers many recipes (I included a few below to get you started). 

Some gluten-free snack lists

As I've mentioned, in tip #5, I created a small list of gluten-free snacks that I found on Pinterest, this is only a small list of stuff, there are way more places to find gluten-free snacks on Pinterest. 

40 Free Gluten-free Snack Ideas Kids will love

75+ of the Best Gluten-Free Snacks

61 Gluten-Free Kid-Friendly Recipes for Picky Eaters

30 Gluten-Free Recipes for Kids

101 Gluten-Free, Dairy-Free Snacks 

100 Gluten-Free Snack Ideas

30 Portable Gluten Free Lunch Ideas for the Whole Family

Conclusion

Being gluten-free on the pregnancy journey doesn't have to be scary and there are many ideas. If you don't like one food, there may be other's that you enjoy that happen to be gluten-free. Take a chance, and take a leap, for both you and your unborn baby's health. 

Lost in Thought: Coping with Pregnancy Brain Fog

Since I’ve become pregnant, my brain is fuzzier than usual, I’m even more forgetful. I didn’t even think it was possible to have my mental ability be fuzzier and more forgetful but, it is. I have what is better known as pregnancy-related brain fog, or ‘mommy brain’. If you think you have mommy brain, and feel alone, you're not alone! 

What on earth is Mommy Brain? 

Pregnancy does a lot to our bodies, it makes it hard to sleep, we feel like we have more stress, and our hormones are fluctuating. When that happens,  our neurotransmitters, are affected and we start becoming forgetful, can't concentrate, and can't multitask the way we used to. Don't worry, it'll go away soon after the baby gets here. Mommy brain can start early and happen until the baby's born. 

 

Yeah, but what is it like?

Imagine putting down your car keys or bottle of water and forgetting where you set them down at. I don't know how many times, I've put food in the microwave, to come back a few minutes later, to find out I never set the timer or I'll buy something from the grocery store, put it away and completely forget I bought it. 

Of course, mommy brain can be frustrating and anxiety-filled sometimes, and it can cause our own personal relationships with others to suffer. I don't know how many times, I've forgotten a doctor's appointment or forgotten where I put down my bottle of water! After reading some other stories about mommy's brain I felt a little less alone. 

Looking for some tips to keep from losing stuff?

Rest: When the doctors say to rest, it should be important. According to an article, being tired can affect the ability to communicate, and lead to memory lapses. 
Make lists and use reminders: You won't forget stuff if you set a reminder or make a list. Unless you forget to write down what you need to do, or where you put something at. 
Stay organized: I know it's easier said than done, you're in brain fog mode. If you have a special place to put something put it there. It'll help you find something if you have it organized.
Practice Mindfulness: Time to be a mindful mama bear. If you read my post about mindfulness a few days ago, being a mindful mama bear will put you into the here and now, relax your body, and clear your mind.
Ask for help: If you're having trouble remembering, let people know. It's okay to ask for help from friends, family, or even your doctor/midwife. 
Support other pregnant women: Let other women know they're not alone. Give them helpful ideas to help when the brain fog is strong, like rest, mindfulness, or lists. 

When should I worry and tell my doctor?

If your brain fog gets so bad that you're unable to remember important things, when you're unable to do daily tasks, and if it's getting worse, Medical News Today, suggests talking to your doctor. There's no reason to feel ashamed to tell your doctor. They won't think that you're off your rocker when it comes to brain fog. 

Conclusion

If you're going Mommy brain, you're not crazy, and you're not imagining things. You're definitely not alone, when it comes to forgetting things, in fact the list above with 20 examples are just the tip of the iceberg. It's even okay to seek help from a professional if you need to. I sincerely hope that any one who's pregnant right now knows someone who's pregnant or hopes to become pregnant in the future has a happy healthy pregnancy.

Bonding Before Birth: The Power of Prenatal Reading

Hey moms-to-be, it's time to read to your stomach! It's a great bonding experience, it can introduce them to sounds, and words, and even start them on the road to a love for reading, and that's all before they get here!  Even if they can't hear yet, it can calm both mom and baby. It doesn't matter what you read, as long as you and your womb dweller enjoy the book! 

Benefits of Reading to Your Baby During Pregnancy

As silly as it sounds, there really are benefits to reading to your baby before they arrive. From enhancing brain development, stimulating their hearing, helps with their language skills to help calm your baby. If you don't want to take some random blogger who scopes the internet to help her learn about how to bond with their baby or talk about ways to better their life, Terra Centre,The Green Child Magazine and Belly Belly all talk about the benefits of reading to your baby during pregnancy. And that's only three links talking about reading to your baby during pregnancy! 

How to Choose Books to Read to Your Baby

Yeah, I know I already said it doesn't matter what you read because it doesn't really matter. But if you're looking for a little guidance. Finding books that have rhythmic language, simple text, books that reflect different ways of life and books that make you feel good. If you're feeling good then they're feeling good. Some examples of books to read are, The Very Hungry Caterpillar by Eric Carle, Good Night Moon by Margaret Wise Brown, Brown Bear, Brown Bear, What Do you See by Bill Martin Jr. and Eric Carle and Where's Spot by Eric Hill. 

Techniques and Tips for Reading to Your Baby During Pregnancy

Now that we have a suggestion about what to read, and know the benefits. Let's get to the fun part, the tips and the techniques, that make reading to your baby worthwhile for both you and your unborn baby. 

First things first, it's best to create a relaxing environment for you to read. Dim the lights, find somewhere with little distractions, play some nice relaxing music, and get comfortable. Some places that may be comfortable, especially for those that are farther along are a cozy chair, your bed, or maybe a pile of pillows on the floor. Be warned that if it's done correctly, you may fall asleep while you're reading! If you don't want to fall asleep, pick a time of day that you're more likely not to fall asleep.

Now that we're comfortable and ready to read, use a gentle tone, but vary your volume and pace to give the book its story magic. You don't need to be a Hollywood actress to read a book, and sometimes it's difficult to read with a pace, tone, or volume that you're happy with, but that's okay, it takes practice and practice makes perfect! When your read, incorporate some soft touches and rocking motions. 

If you're having trouble finding time to read to your baby, you can carry a book with you wherever you are or read to your baby while you're taking a break from work. Don't get too upset if you can't finish your book, because of time restrictions. You can finish the book another time. 

Conclusion

Reading is great at any age, even when your baby isn't here yet. You're still able to promote language development and bond with your baby. Relaxing and reading a book is great for mom and baby.  Let's all share a love for reading. 

9 Quotes to Help You Embrace Your Pregnancy Journey

Some days, I need more than just a positive affirmation to feel good about my life. To embrace pregnancy, that's where looking up quotes online comes in. I love reading a good quote and thinking about it. That's why I've decided to share 9 of my favorite pregnancy quotes! Quotes that have you embracing the little life form that's in your womb!

 Quote #1: “It’s a great thing about being pregnant, you don’t need excuses to pee or eat.” ~Angelina Jolie

Quote #2: “Whether your pregnancy was meticulously planned, medically coaxed, or happened by surprise, one thing is certain ‒ your life will never be the same.” ~Catherine Jones

Quote #3: “No matter how bad my day’s been, it takes one little kick to make everything feel alright.” ~Unknown Author

Quote #4: “To be pregnant is to be vitally alive, thoroughly woman, and distressingly inhabited. Soul and spirit are stretched—along with body—making pregnancy a time of transition, growth, and profound beginnings.” ~ Anne Christian Buchanan

Quote #5:“In pregnancy, there are two bodies, one inside the other. Two people live under one skin. When so much of life is dedicated to maintaining our integrity as distinct beings, this bodily tandem is an uncanny fact.”~Joan Raphael-Leff

Quote #6: “I just thought, ‘Oh, I'm going to hide this forever.’ But I ended up getting kind of excited to show the bump, as a badge of pride. Like...I’m a woman! Look at me making a human! I am a goddess!”~Olivia Wilde

Quote #7: “When I was pregnant, I felt filled with life, and I felt really happy. I ate well, and I slept well. I felt much more useful than I’d ever felt before.” ~Suzanne Vega

Quote #8: “It makes me feel like a woman. It makes me feel that all the things about my body are suddenly there for a reason. It makes you feel round and supple, and to have a little life inside you is amazing.”~ Angelina Jolie

Quote #9: A good way to prepare yourself for parenthood is to talk to rocks because they have similar listening habits.” ~ Rodney Lacroix

No matter what point you are in your pregnancy, there's a possibility that you may not be prepared for what comes next, but knowing that there are quotes, that make you feel less alone, that's what makes pregnancy easier to get through. If there are some quotes about pregnancy that are your favorite that haven't made the cut, that you'd like to me include for my following list of quotes leave them in the comment section, and I'll add it to my reader's favorite quotes post. 

The Importance of Mindful Self-Care During Pregnancy

Self-love, mindfulness, and self-care are the trifecta of becoming the best parent you can be. All three are important since I haven’t talked about self-care yet. It’s time to do so. I did my homework, to,o and searched the interwebs so you don’t have to! Unless you really want to. Then more power to you mama! I too needed to remind myself about taking care of myself while my baby's brewing. Self-care by eating well, sleeping better, and reducing stress are very important now!

Why Mindful Self-Care is Important

When you show self-care, you're more intuned to what's going on inside of you. It helps you become less stressed and worried during pregnancy. Eating well, dieting, reducing stress, exercising, and sleeping well are part of self-care, and without these important pieces of the puzzle, your own health can be affected.  Yes, being able to take care of yourself also means that you'll be able to care for your little one once they get here. 

7 Ways to Practice Self-Care During Pregnancy

Listen to your body: Here's where your mindfulness practices can come into play, it's time to do some good old body scanning. Take time to take note of how you are feeling and respond to your needs.

Creating a routine: If you're like me maybe setting a schedule or a routine can help. When creating your routine, remember that eating well, exercising, and even relaxation techniques all should be included. If you need help or suggestions creating your routine, don't be afraid to ask a doctor or a loved one, 

Find a relaxation technique that works for you: Not everyone is going to like yoga, or reading a book to relax. Don't worry if you can't figure out what works the first time, or try something different if the technique isn't working anymore. 

Have support and connections: It's okay to talk about your feelings and it's okay to be social, during pregnancy! If you need some connections a class, a prenatal support group (online or offline), and family and friends can all be options. I don't know your situation, but hopefully one of these is available. 

Eat well: Try to eat a well-balanced diet and drink plenty of water, even if drinking water is tough. For a little idea of what a balanced meal looks like during pregnancy, I found a photo of the "My Pregnancy Plate" from Oregon's Health and Science University (OSHU). I even try to remember using it when I'm hungry. 

OSHU

Find an exercise that works for you: Find an exercise you enjoy. Walking, swimming, and yoga are some ideas. As long as you listen to your body especially when it comes to discomfort or pain, and your prenatal care provider is okay with it, do whatever you want to help you engage in physical activity. 

Get your rest: It isn't easy being pregnant and trying to sleep. The first trimester you're tired, but you're too nauseated to sleep, and as time goes on, it's not comfortable, but put your best effort into trying to sleep. Sleeping in a nice cool quiet room, and using pillows for support can help you sleep. Remember it's okay to take a nap during the day if you're able to. 

If you're not taking care of yourself who will? Self-care doesn't have to be difficult, and it may take a while to get used to. That's okay, self-care makes you feel good! If you want more ideas on what to do for self-care, Munchkin and Mama Glow have many of ideas! 

From Bump to Baby: How to Bond with Your Little One Before Birth

Bonding with your baby can start even before they’re born! It doesn’t matter how far along you are and you don’t need any fancy equipment, to bond with your baby. When your bonding with your baby, you reduce stress, promote fetal development, strengthen your bond with your baby, and even boost your confidence as a parent!

Are you talking to your belly, touching your belly to let your baby know you’re around or are you thinking about the future between you and your unborn? If you answered yes to any or all of these questions, surprise! You’re already bonding! But it doesn’t have to stop there, there are other ways you can bond with your baby it’s amazing, isn’t it?

Why You Should Be Bonding

Before I talk about things you can do to bond during your pregnancy I need to get some of the important stuff out of the way. You know the reasons why one should bond. Because the reasons why one should be bonding is very important.

Cortisol and oxytocin are the feel-good, love hormones that reduce stress. Reducing stress is good for both mother and baby. You know how to release those hormones right? Your baby can sense your emotions and knows when you’re happy or sad, and chances are if you’re happier, they’ll feel more secure. And feeling secure in the womb will also make the baby feel secure outside o the womb.

You know that cliché phrase about falling in love with your unborn before you met them? Bonding also gives the phrase a whole new meaning. You know you’re already attached by means of a cord, but you’re also attached by the interactions you’ve had together, even before they’re born.

Ways you can bond with your baby

If you want to bond and you can't think of anyways, these are just a few of the suggestions, there are more ways but these are some of the ways that can help you bond with your baby. 

Talking to them: Just because they can’t carry on a conversation, you can talk to your baby. You can talk about your hopes and dreams for them, what you’re doing at the moment, or whatever it may be. I often talk to my son when I’m at the store, explaining what I’m buying and I explain what I’m eating before I eat it. Kind of my way of letting him know how things are.

 
Singing and playing music: When you’re listening to music, it does many things such as relaxing mom, especially if the music is that feel-good kind music that makes you feel good. If you want to sing, it’s fine to sing to them as well, they don’t care if you can’t sing well, all you have to do is sing.

Reading to your baby: It’s never too early to start reading. Reading short engaging stories in a calm tone to your unborn baby.

Massaging your belly: If you want to relax, reduce stress, and stimulate circulation. You relax, and can even connect with your baby through touch.
Do all of the above including your partner in the process: Your partner can also bond with your baby before they're born.

Bonding with your baby costs nothing, and it’s a great way to relax yourself and connect with your unborn. Sing, read, talk, alone or with your partner. Way to go for wanting to bond with your baby! You can try one of my ideas or try your own, try to switch it up if you can. Unborn baby bonding is adorable and beautiful.

Make Pregnancy Fun with These 10 Funny Maternity Shirts

Being confident, and comfortable, while making yourself laugh is great especially when you're pregnant. We all have those days when we don't feel comfortable or confident, our old clothes don't fit and now we're not sure what to wear. That's why I like finding funny maternity shirts online, something that will make me laugh, and reduce the stress of pregnancy.   Laughter is the best medicine after all? Here are some of the funniest shirts I found online.

Why am I not glowing?

Walmart: $18.99

Prangry

Dicara Design @ Esty: $29.94

Coming Soon...Dinosaur

Nerdy Shirts: $17.99

$5 to touch $10 if the baby kicks

StokykoTs @ Etsy: $25

Don't Eat Watermelon Seeds

Tee Garb: $25.95

The Baby Made Me Eat It

Crazy Dog: $18.99

Keep Calm and Waddle on

Cafepress: $45.99

Fragile: Handle with Care

Yummy Tees@Etsy: $24.94

If you didn't put it there don't touch it

Crazy Dog: $19.99

No I did not steal a bowling ball

Cafepress: $45.99

Why wear a funny maternity shirt?

With the boost of confidence and some positivity, that flows through you and your little human's veins there are still some other reasons why one might want to wear a funny maternity shirt. Making others around you laugh while pregnant, creates memories, memories that can cause you to bond with others. It's not just others that the shirt will help you bond with, but your baby who can feel your happiness! That's even better! Isn't it? 

Humor during pregnancy is great, even if you're not wearing a shirt. But if you're looking to buy a gift for someone close to you that's pregnant or to buy one for yourself. There are many ideas online. I only got you started. 

Staying Hydrated for Two: 6 Essential Tips for Pregnant Women

Staying hydrated is the life force for all life forces, even the ones that are still growing in the womb. As a pregnant woman, it's something I hear doctors mention all the time and read everywhere. Hydration is an important building block, you need to create amniotic fluid and build a life. You can't build a life without providing it with the materials it needs to grow. As you would guess dehydration can lead to birth defects and preterm labor. 

Trying to stay hydrated, especially when you're nauseated, or too tired to drink anything, sounds difficult, but it really isn't. Below I provided 7 tips that have been helping me keep hydrated during my pregnancy.

Tip #1: Know Your Daily Water Intake

Did you know that a pregnant woman should be consuming 8-12 cups of water a day? For those using bottles of water, that's about 4-6 bottles! If you're active or if you're sweating a lot more, it can cause you to become dehydrated quicker, with that said you can increase you water intake. According to Taste of Home, while it isn't easy for someone to drink too much water during pregnancy it's still possible! Just remember to keep it all within moderation, anywhere between 1 to 2 gallons of water may be too much!

Tip #2: Carry a Reusable Water Bottle Everywhere You Go
Carrying a reusable water bottle, especially one that you enjoy the look of, everywhere you go can come in handy. I've lost count of how many times I've been thirsty while walking around the grocery store, at an appointment, and how carrying a reusable water bottle has been a life safer for me. It also gives you an idea on how much water you have drank during the day!

Tip #3: Flavor Your Water
I know plain water is boring, but it doesn't have to be. There are many ways you can add flavor to you water. You can go the natural route and add fruit to your drinks; lemon, lime, berries, melon, and even pineapple are great fruits to add to your water. Sinful Kitchen has a list of ways you can naturally flavor your water if you're not a fan of fruit. Of course, there are flavor enhancers as well, I suggest something like True Lemon or True Citrus, as they are natural and gluten-free.

Tip #4: Eat Water-Rich Foods

One of my favorite ways to make sure I stay hydrated is eating water-rich foods, fruits such as melons, berries, oranges, and pineapples and vegetables like cucumbers and bell peppers, are just some of the fruits that are high in water content. It doesn't stop at fruits and veggies; broth and yogurt are good choices. 

Tip #5: Set Reminders

Life can be hectic, even more so when you're pregnant. Setting reminders or writing down reminders on the fridge to drink more water can help. One of my suggestions for anyone setting reminders or writing down a reminder to drink more is to include some positive reinforcement. Telling yourself that you're doing good drinking water, even if you know you need to try harder tomorrow, can be a great motivation!

Tip #6: Limit your caffeine 
A lot of doctors are fine with you drinking caffeine in moderation when pregnant, the paper I have on my fridge says 200mgs of caffeine a day. If I want to drink something with caffeine, during the day, I actually made the rule for myself, that I must drink at least 32 oz of water, and a cup of something other than water before I drink anything with caffeine. Just remember water and hydration with the good stuff, should come before a cup of coffee or a can of cola. 

Conclusion:

To build a baby, you need one of the most important things of our existence, water. Without water there's no way to build your precious little life. Remember, that if you're a little under your hydration goal for the day, it's okay, there's always tomorrow and a time to start brand new! Both you and your baby are worth it! Yes, staying hydrated is worth it! Please stay hydrated!