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Every Monday, I do a digest of articles, news, and resources that may be of interest to my readers.

• The new edition of the Carnival of Family Life is hosted this week at Sandier Pastures and as always, features a wealth of terrific articles of fun and wisdom.
• Eggplants, plums and blackberries all share something in common - like many other fruits and vegetables of purple color, they contain a wealth of disease-fighting chemicals (and they all happend to be some of my favorite foods!):

Deep purple and bluish foods are believed to lower the risk of some cancers, to improve urinary tract health and memory function and to help with the overall aging process.”

• In the ongoing series on the benefits of gardening, one of Dr. Weil’s daily tips this week featured some great advice on creating an organic backyard.

For many pregnant women who also happen to work, one of the sources of anxiety is when and how to break the news to their boss, especially if they are not sure what the reaction will be.  The answer to that question will depend on many factors that are unique to your individual situation.  I told my manager when I was about three and a half months pregnant, but I have also known women who waited until their fifth or even seventh month before notifying their bosses.  A few things to consider are:

• How far along you are in your pregnancy and how much you are showing.  You definitely don’t want to wait so long that your manager can tell that you are pregnant before you say anything.  As a courtesy, it makes sense to let them know before it becomes obvious.
• Whether you have any medical issues or health concerns.  If you are suffering from severe pregnancy symptoms or have any other health concerns that need to be addressed, you should notify your workplace as soon as possible so that the proper accommodations can be made.  If you need to leave earlier due to “morning sickness” or take a longer lunch break for your doctor’s appointment, having your manager aware of your situation might make them more accommodating.
• How family-friendly is the culture at your place of work.  This is something that you should be able to gauge for yourself and by talking to other women who have been pregnant at your company.  This may differ vastly from one workplace to the next, so it will require your judgement as to whether you feel comfortable sharing the news early on or waiting.

Regardless of the above considerations, there are both federal and state laws that offer protection against discrimination, such as the Pregnancy Discrimination Act of 1978.  These laws might offer you protection if you feel that you’ve been treated differently or passted up for promotion due to being pregnant (you do have to perform your job, however.)

Once you’ve decided to tell your boss, make sure to go into the meeting prepared.   Rather than just mentioning it to him or her casually, set aside some time to talk in private.  Come prepared with a specific proposal for when and for how long you plan to take your maternity leave (read this article for more on that), as well as ideas for how your absence can be mitigated.  Be honest and up-front about your plans.  This will help address your manager’s chief concerns as well as show that you are being proactive.  However, you should also be ready to compromise if needed - such as being more flexible on the timing of your leave.  Your boss will be much more supportive if they know that you are working with them, rather than being set on your own terms.

Although it may feel a bit awkward, having that first conversation with your boss will be an important step in easing at least some of the anxiety and uncertainty associated with being pregnant on the job.  If you are fortunate enough to have a supportive boss (and I do believe that most of them are!), it will make balancing your pregnancy and work much easier.

This is the second article in the “Pregnancy & Work” series.

One of the first things that you’ll need to start thinking about as soon as you learn that you are pregnant, is what are your plans for working during your pregnancy and after the delivery.  While nine months may seem like a long enough time, it’s amazing how quickly they fly by, and the earlier you start planning, the better prepared and less stessed-out you will be.

If you are like me, and this is your first baby, you may feel competely lost and unsure where to begin.  Here are a few tips to help you get started with the planning process:

1. Decide how long you want to continue working prior to delivery.  This will largely depend on your job.  With some jobs that require little physical strain you may be able to work up until the delivery.  With other jobs, that are more physically demanding, it may be wise to stop working or transfer to another job earlier.  The stress level of your job should also be an important consideration, because high level of stress on a regular basis can be harmful to both you and your baby.  Because so much depends on your individual situation, you should discuss it with your doctor as soon as possible and get their recommendation.  If your doctor does recommend taking an early leave from your job, you will need to begin planning for that as soon as possible.
2. Decide how much time you want to take afterwards.  While you will not be able to return to your work immediately, how much time you take for the early bonding period depends on your preference, personal circumstances, and other options available to you.  My goal has been to make that period as long as possible because it is important to me to stay home for at least the first few months of my daughter’s life.  But if you have a strong support network (such as the baby’s grandparents, other relatives, or even the baby’s father) who can take care of the baby early on, you might be able to return back to work sooner.
3. Research your options.  Make sure to speak to an HR representative in your company to find out what maternity leave options are available.  There may be several, such as:
   • The Family and Medical Leave Act of 1993, which allows for twelve weeks of unpaid leave and the same or equivalent position when you return.
   • State laws that may allow for some disability benefit related to pregnancy (for example, the state of California provides 6 weeks of partial wages for the bonding time with your newborn).
   • Your company’s plan, which may provide additional pay and benefits for the new mother (and, in many cases, father).
   • Using your vacation time, since you probably won’t be going on any vacations for a while anyway.
   • Taking an unpaid leave of absence, which some companies may allow you to do above and beyond the twelve weeks guaranteed under the FMLA.
4. Talk to other mothers.  As I was trying to navigate my way through the maze of the various laws and disability plans, I found myself getting very confused.  Talking to the other women who have had babies in the last few years has helped me better understand the options available, as well as make decisions regarding how long (and when) I want to take off.  Having a support network of other women who could share with me their experiences has probably been the best way for me to do a “reality check” on my maternity leave plans.

This is the first article in the “Pregnancy & Work” series.

Work can be hard enough by itself, and working while you are pregnant presents its own set of challenges.  Not only do you have to deal with the physical symptoms of being pregnant, such as morning sickness and fatigue, but you also want to make sure that you take care of yourself and the baby by staying healthy and safe.  While most of us can continue to work safely throughout our pregnancy, we still need to make certain adjustments to our work habits.

Having been a dedicated employee for many years, the first and most important change that I had to make was in my attitude towards work.  While I still take my job very seriously, it is no longer my first priority; now my own well-being and that of my baby come first.  I realized that work will always be there, no matter what, but my main responsibility now is that of a mother.  Making this shift in perspective has helped me tremendously in relieving stress and achieving a greater balance between my work and personal life.

Here are some other tips that have helped me cope with pregnancy at work:

• Take it easy.  I often used to stay late at work to finish up a project, but after I got pregnant I found myself getting fatigued much sooner.  Instead of pushing myself to work harder, I now try to work not more than eight hours per day, whenever possible.  Even if I have an important project, but my body is telling me that it needs rest, I stop what I’m doing and go home early.  Nine times out of ten you can finish that “important” project first thing in the morning.
• Eat well.  Proper nutrition is critically important when you are pregnant.  Make sure you take time to eat proper meals (put them on your schedule, if you have to) and keep a supply of healthy snacks within your reach.  Listen to your body and make sure to eat something whenever you feel hungry.  Being pregnant, I now need to eat something every couple of hours, so I have started stashing snacks in my office.  I keep some yogurt, cheese, and vegetable juice in the fridge at work and some nutrition bars, almonds and fruit in my desk or purse.  This way, whenever I feel hungry, I can reach for something healthy to feed my appetite.
• Drink water.  It is important to stay hydrated when you are pregnant, so make sure you have lots of water with you while you work.  I typically bring a large refillable bottle of filtered water from home and try to finish it during the day. 
• Take breaks.  If your job requires you to sit for prolonged periods of time, make sure that you get up from your desk and walk around every hour or so, which helps your circulation.  If you are on your feet all day, use the break time to sit down or lie down to elevate your feet.  I also go outside at least once during the day to take in some fresh air.
• Watch your stress levels. When the stress of your job starts to get to you, take a break and try to distance yourself from the stressful situation.  Close your eyes, take a deep breath, take a walk outside or lie down for a few minutes.  Remember that the baby you are carrying inside is the greatest blessing and miracle, and there is nothing that’s more important right now or that cannot be solved later. 

Please remember: take care of yourself first!

Every Monday, I do a digest of articles, news, and resources that may be of interest to my readers.

• Empowering Women Carnival hosted by A Modern Goddess Online this week featured a selection of articles on the subject of personal development.
• The Secret to Getting What You Desire Carnival also features many great articles in the realm of success and personal development.
• This week’s edition of the Carnival of Family Life hosted at Why Homeschool takes a look at the stages that many families go through and features my article Pregnancy: First Things First.
• I recently wrote about the dangers of plastics and food.  Underscoring how serious (and pervasive) this issue is, a group of scientists recently issued a warning of the potential link between Bisphenol A, a compound commonly found in plastics, and serious reproductive disorders in humans:

Used to make hard plastic, BPA can seep from beverage containers and other materials. It is used in all polycarbonate plastic baby bottles as well as other items, including large water cooler containers, sports bottles and microwave oven dishes, along with canned food liners and some dental sealants for children.”

• On the heels of this announcement, the authors of the book Baby Bargains (which I reviewed here) have called for parents to stop using baby bottles and sippy cups made of polycarbonate plastic.

Most of us are aware of the importance of eating healthy.  For my part, I try to eat a balanced diet, avoid fats and preservatives, and buy organic whenever possible.  However, until recently I gave very little thought to the packaging that my food was coming into contact with.  As I’ve done more research, I realized that a lot of the “food-safe” containers that we have in our house and use on a daily basis can actually be very harmful to our health.

Think about it: most food sold these days comes in plastic packaging.  When we cook the food, we put the leftovers into plastic plastic storage containers, which we later use to reheat them.  We use plastic to wrap sandwiches that we bring to work and school for lunch.  We drink water out of plastic water bottles and feed our babies from plastic bottles, bowls, and cups. 

While it is hard to dispute the convenience of all these plastic products, but the fact is, many of them contain potentially dangerous chemicals that can leach into food.  While little comprehensive research has been done on the long-term effects of plastics on our health, some of these chemicals have been linked to cancers and other types of health problems.  (For more information on the plastics and food, see this edition of The Green Guide.)

If your personal health concerns are not sufficient motivation to stop using plastics, also consider the impact of plastics on the environment:

• Plastics are made out of petroleum, which is a non-renewable resource.
• Manufacturing of plastics releases harmful chemicals into the environment.
• Not all plastic products are recyclable, which contributes to pollution and landfills.

The good news is, it is relatively easy to eliminate, or at least significantly reduce, the use of plastics in the kitchen.  Here are some of the things that I have done to limit the exposure of the foods we eat to plastics:

• I stopped using plastic containers to reheat leftovers.  Instead, I invested in a few microwave-safe glass and ceramic containers.  While these containers may be a bit more expensive, they are also more durable, and because most are also freezer- and oven-safe, they are more versatile.
• I didn’t want to throw out the old plastic containers, so now I use them to store non-food items.
• I buy a lot of food in bulk, which uses much less packaging than individual-size portions.
• I bring my own cloth bags to do grocery shopping.
• Whenever possible, I buy products that come in recyclable containers (such as paper, glass, or metal).

Related Articles:

• When to Buy Organic Food

In addition to stretch marks, varicose veins are another unpleasant side effect of pregnancy.  Even more than stretch marks, varicose veins tend to run in families.  So, if you are, like me, unlucky enough to have a family history of varicose veins (both my mother and grandmother have suffered from them), then you are very likely to develop them as well.  First varicose veins tend to develop during pregnancy because of the increased pressure on legs, greater blood volume, and hormonal effects. 

According to my mother, she developed them in her early twenties, while she was pregnant with me (not that she was trying to make me feel guilty or anything!).  Being well aware of my high likelihood of developing them too, ever since my mid-twenties I have been vigilant at checking for any early signs, but never saw anything worthy of concern.  After I became pregnant, I finally started noticing some changes and more prominent darkening of a few small vein clusters on my legs.  When I showed them to my doctor, she confirmed that those are, indeed, varicose veins.

Since then, I have been doing a lot of research on how to prevent them from getting worse.  The good news is, it seems possible to be able to prevent varicose veins or at least minimize their appearance if you begin taking necessary measures early on.  The bad news is, they also tend to get worse with each subsequent pregnancy, so the earlier you start taking care of them, the better off you will be.

The best way to prevent or minimize varicose veins is by reducing pressure on your legs:

• Avoid gaining too much weight vs. your recommended range.  Not only will it be harder to lose afterwards, it will also put unnecessary pressure on your legs.
• Get some exercise, at least 30 minutes every day, to help circulation.  Even a simple walk can accomplish that.
• Avoid standing or sitting for long periods of time.  If your job requires you to sit in front of the computer all day, get up and move around every 30 to 60 minutes.
• Elevate your legs to reduce blood flow to them.  If you are sitting, put your feet on a stool in front of you, and if you are lying down, raise them using a pillow.
• Don’t cross your legs when you are sitting down (this has been a tough habit for me to break!).
• Avoid tight clothing and high heels.
• Get enough vitamin C which helps keep veins healthy.
• Sleep on your left side to avoid increasing pressure on your leg veins.
• Wear support hose to relieve pressure on your veins.  I recommend Gabrialla Maternity Medium Compression Hosiery.  It was one of the first pregnancy items that I purchased (both the pantyhose and the knee-highs), and I find that it provides good support throughout the day while still being comfortable.  This hosiery also helps if your feet and ankles tend to get swollen.

If you do get varicose veins and they do not disappear within a few months after giving birth, there are surgical options such as laser treatment to get rid of them.  However, in that case it is probably wise to wait until you no longer plan to have children to avoid having to go through the entire process again during your next pregnancy.

Related Articles

• Stretch-Mark Prevention Strategies
• Pregnancy: First Things First
• Top 5 Options for Early Pregnancy Clothing

What to Expect When You’re Expecting is a book that hardly needs an introduction.  It is probably one of the most ubiquitous pregnancy books out there, its first edition published in 1984.  Now in its 3rd edition, it has been revised and updated in 2002.  Almost every mother I talk to has read it when she was pregnant, and it was also the first book that I got when I found out that I was expecting.  I wanted a book that I could use as my single reference source for all the important information, and I haven’t been disappointed.

While What to Expect is not the most “hip” pregnancy book out there and it may not cover the latest trends, it is a reliable manual that addressess all of the most common pregnancy questions and concerns in a comprehensive, well organized, and easy to read format.   In its 500-plus pages, it covers everything from diagnosing pregnancy to labor and delivery, including the first six weeks of postpartum.  It also includes special chapters for expectant fathers, high-risk pregnancies and complications, and even preconception prep for your next baby.

My favorite aspect of this book is that the main contents are organized by the month of preganancy - so that after reading a couple of introductory chapters, including a special chapter on the pregnancy diet, you can go to the chapter that corresponds to the month you are currently in.  This makes navingating the book and planning your reading very manageable.  Instead of trying to read the entire book non-stop, you can simply break it up into chunks by reading only the chapters that are relevant to you.

Each chapter is helpfully broken up into small sections, so that you can pick up the book and learn something useful even if you only have a few minutes of free time.  Many of these sections are organized in the form of Q&A that address the most common concerns and questions that pregnant women typically have at this time.  So, if a question does not apply to you, you can simply skip ahead to the next one.  Other sections that appear in each monthly chapter include what to expect at your doctor’s visit this month, how your baby is developing, and what physical and emotional symptoms you may be having.  Finally, each chapter includes a “What It’s Important to Know” section, which addresses an important subject in more detail, such as weight gain, exercise, getting ready for breastfeeding, etc.

In short, What to Expect is a very practical and useful book that you will be referring to again and again throughout your pregnancy.  If you were only to get one pregnancy-related book, I would certainly recommend that this should be it.  With so many of these books in circulation, you may not even need to buy one - just ask one of your friends who had a baby in the past few years; chances are, she will have a copy to share with you!

I have already shared a lot of pregnancy-related information on this blog, but today I wanted to take a step back and start with the very basics.  If you have just taken that pregnancy test (or two, or three!) that all confirmed that you are indeed pregnant, what should be your next steps?  You are feeling happy, anxious, overwhelmed - probably all at the same time - but knowing what to do next can take some of that anxiety away by directing it into productive activity. 

When I first found out that I was pregnant, it came as a surprise, so I was not very well prepared and unsure what to do next.  Here are some of the things that I wish someone would have told me at that time:

1. Schedule your first appointment.  Call your practitioner’s office as soon as you get that positive test to schedule your first prenatal visit.  Because the wait times can be several weeks long, the sooner your call, the sooner you can begin seeing your doctor so that he or she can make sure that both you and your baby are doing well.  But don’t wait for your first appointment to start taking care of yourself!
2. Start taking your vitamins.  If you are not already doing so, start taking prenatal vitamins as soon as you find out that you are expecting.  Both specialized vitamin retailers and drugstores offer a wide selection of over-the-counter prenatal supplements that contain the vitamins and minerals that your body needs at this crucial time in the fetal development.  You can always bring the supplement you are taking to your first doctor’s visit if you have any questions or are not sure whether is the right one for you.
3. Stop drinking and smoking.  The first six to eight weeks are a very important developmental stage for the fetus, when all major organs, including heart, are being formed.  Because alcohol and tobacco can harm the fetus and lead to birth defects, it is wise to stop drinking and smoking as soon as you find out that you are pregnant.  It is also a good idea to limit caffeine, because there have been some studies linking increased miscarriage rate to heavy coffee consumption.
4. Start eating well.  Good diet is one of the most important factors for healthy pregnancy and baby.  Make sure that you are eating a well-balanced diet that contains plenty of fruits, vegetables, whole grains, and proteins.  Eat several small meals and snacks throughout the day, every few hours, even when you’re not hungry.  Make sure to have healthy snacks with you for when you do feel hungry.  Pay attention to your cravings - they may be telling you to eat something that’s been missing from your diet.  Be careful to avoid any raw meat, fish, or shellfish and unpasteurized juices and milk products.
5. Drink plenty of fluids.  It is recommended to drink 8 8-oz glasses of water per day.  Make sure that you always have some water with you to prevent dehydration.  I bring a large bottle of water with me to work every day to make sure that I drink it all by the end of the day.  You can also count milk, juice, soups, and caffeine-free drinks towards the 8-glass requirement.
6. Sign up for classes.  Check with your local hospital or community health center if they offer any pregnancy classes.  I took an early pregnancy class even before I could go see my doctor, and it was very helpful in covering nutrition, exercise, physical and psychological changes, symptoms and other early-pregnancy concerns.  It was taught by a registered nurse and gave me an opportunity to ask some burning questions that I had, as well as meet other expectant parents.
7. Use on-line resources.  Internet is a great source for lots of pregnancy-related information, including articles as well as forums where you can ask questions and interact with other expectant mothers.  I have listed some of the best sources on the right-hand side of this page, so you can refer to them as a starting point.
8. Enjoy this time!  This is a wonderful time in your life, so make sure to enjoy and make the most of it.  It will be over before you know it, so make sure to take photos of yourself throughout your pregnancy and keep a journal where you record your doctor visits, experiences, and thoughts.  These will be the keepsakes that you and your family will cherish for many years to come.

Related Articles

• Top 5 Options for Early Pregnancy Clothing
• Varicose-Vein Prevention Strategies
• Stretch-Mark Prevention Strategies

Every Monday, I will do a digest of articles, news, and resources that may be of interest to my readers.

• Continuing the theme of self-improvement from last week, I recommend two great collections of articles on this subject:
  • Engineer Your Own Happiness: Carnival of Positivity hosted by My Lemonade Stand, featuring my article How to Go from Overwhelmed to Productive;
  • Living by Design Carnival, featuring my article How to Write a Personal Mission Statement.
• For some inspiring family-related articles, visit Godly Family Carnival hosted over at Veggie Tales Review, which this week also features one of my articles.
• Similar to the book Baby Bargains that I recently reviewed on this website, here are a few more helpful tips on the best baby products.  While it is often difficult to know what you actually need and what you should look for when buying baby-related products, this article gives some good advice that any prospective parent will find helpful.
• While I don’t typically comment on the current events on this website, the recent recall of children’s toys by Mattel has left me very concerned as an expectant mother.  With the news just coming out that Mattel is now set to announce a second recall tomorrow, I know that I will be paying careful attention to the country of origin for any baby items that we buy or receive as gifts.  And as the lawsuits start to come in, I’m sure that manufacturers will now be paying more careful attention to where and how their items are produced.
• Speaking of dubious baby products, I’m sure you’ve all heard of those baby videos that are supposed to help early childhood development.  Well, according to this article, these videos may actually hurt your child’s development:

For every hour a day that babies 8 to 16 months old were shown such popular series as “Brainy Baby” or “Baby Einstein,” they knew six to eight fewer words than other children, the study found.”

This only confirms my long-held suspicion about these videos - that they are simply a way to keep infants occupied and distracted; after all, nothing can take place of parents’ interaction with their child, not only from educational but from bonding perspective as well.