By Natalie Ohanessian, Whole30 coach and Certified Holistic Health Coach. Natalie shares 5 tips to encourage you toward health during your first trimester.

As mamas, we take on A LOT – the health and well-being of the little ones, ourselves, our partners, our communities…the list goes on and on! And as mamas in the Whole Mamas network, we know the importance of good health and wellness, especially when it relates to our pregnancy.  Consider this a little refresher on the basics of how to stay healthy and grounded during your first trimester and beyond. 

Whether you’re a brand-new mama or seasoned mama, below are 5 tips to help keep your health and wellness on track during your pregnancy:

Stay hydrated

I can’t emphasize this one enough! Amidst the nausea and fatigue you may be feeling, you may not feel like drinking water. Read these helpful tips to help you remember to drink water:

  • Have a water bottle with you, especially when you’re traveling and in the car.
  • Keep a glass of water or an additional water bottle on your nightstand.
  • If the taste of plain water just really isn’t doing it for you, you can add some fresh fruit or herbs like squeezed lemon, fresh mint, muddled strawberries, etc.
  • Some mamas tend to love sparkling water which is OK to consume as well, but the majority of water consumed should be non-carbonated as carbonated water has a more acidic pH and can sometimes leave people feeling dehydrated.

The bottom line is drink, drink, drink! Have visual cues and even daily reminders on your phone if that will help.

Keep adding in those veggies

Helping keep the body alkalized and nourished during pregnancy is vital to you and your baby’s health. If you’re experiencing nausea and lack of appetite, you’re not alone! I personally experienced a lot of nausea during my first trimester and vegetables were the last thing on my mind. That being said, I knew the importance of doing my best to add them in.

If you’re feeling like you really just want carbohydrates to help with your nausea, try incorporating a mild “hidden” veggie into your dish such as adding some cooked cauliflower rice to your rice or mashed potatoes, a little sautéed spinach with your carbs, mix peas into your potatoes, add some cooked carrots into your mashed sweet potatoes, or add fresh spinach to your smoothie. Whatever the veggie addition may be, you’re doing your best by trying to add some in! Remember–small positive changes over time will make a big positive impact.

Looking for some healthy smoothie recipes? Find our ideas here.

Incorporate healthy fats

Even though your body may be craving plain-tasting carbohydrates, just like I’ve suggested with adding in veggies, use the same philosophy to add some healthy fats. Try ghee on your mashed potatoes, or nut butter with your sweet potatoes or in your smoothies. Do your best to continue incorporating healthy fats into your daily diet. This will help with your energy, stabilize your blood sugar, and continue to support baby’s health and cognitive development.

Be mindful of what thoughts and energy you allow in

Your mental health as a soon-to-be mama is critical for your and baby’s health throughout your pregnancy. Continue to ask yourself how your daily habits work for you. Here are a few examples:

  • What is your threshold with social media use?
  • Do you watch TV? If so, how much and what type of TV viewing works in order to support your best self and wellbeing?
  • Are there people in your life that are not being supportive during your pregnancy?
  • What daily or weekly habits you’re currently incorporating that make you feel your best?

Take time to do a quick written or mental assessment. What is and isn’t working for your optimum metal wellbeing? Your future self and soon-to-arrive baby will thank you!

Choose gratitude-based thinking over fear-based thinking

Undoubtedly, you have a lot of things to think and potentially worry about throughout your pregnancy. You are making sure you and your baby are getting optimal nutrition from food and supplements, doctor’s appointments, exercise do and don’ts, preparing for your baby’s arrival with all of the necessities, and so much more! It’s easy to let the fear and worry within take control and next thing you know you’re uncontrollably Googling things in the middle of the night! (Trust me–I’ve been there and it’s not very fun!)

Lastly, make it an intention to try to practice gratitude daily and even on a moment to moment basis. Try to be conscious of when the fear sets in. Allow yourself to practice some simple gratitude practices like prayer, meditation and gratitude journaling. These can help shift your perspective from fear to love and gratitude. 


natalie-5-tips-first-trimesterWith a BS in Food Science from Cal Poly San Luis Obispo, Natalie began her career working for a large food company who focused on providing healthy food as their primary initiative. Intrigued with the world of wellness, she attended a yoga teacher training in Santa Monica, CA, where she became a certified bhakti yoga instructor. She continued to advance her career by graduating as a Certified Holistic Health Coach (CHHC), through the world’s largest nutrition program, The Institute for Integrative Nutrition. In 2013, her business, Soul-bite, was launched. Soul-bite focuses on offering holistic nutrition and wellness coaching throughout Southern California and is dedicated to supporting its local community in sustainable, integrative wellness. Connect with Natalie on her website.