Pregnancy is an amazing ride, but the morning sickness that often comes with it? Not so fab.

So how to deal? Check out the following tips. (And take heart: Many women find morning sickness symptoms taper off or disappear altogether after 12 to 14 weeks.)

• Eat a snack, such as crackers or rice cakes, before you get out of bed in the morning.
• Eat six smaller meals a day instead of three big ones. This can help relieve heartburn and discomfort as the baby gets bigger.
• Avoid heavy, fatty foods like fried foods. Eat baked, broiled or roasted foods instead.
• Drink beverages that contain real ginger or peppermint, such as a natural ginger ale or tea made with ginger or peppermint, or try special candy made with similar flavors.
• Eat solid foods separate from liquids.
• Suck on a fresh cut lemon when you feel nauseated.
• Eat cold foods for a while, which have less of an odor.
• Avoid things that trigger nausea, such as odors, movement or noise.
• Avoid getting overheated.
• Take it easy when you feel nauseated. Sitting down and relaxing may help you feel better.
• Your healthcare provider might prescribe safe medication if your nausea is extreme.

Queasy Relief Recipe: Lemon-Ginger Muffins

Ingredients

• 1 cup whole-wheat flour
• ¼ cup ground flaxseed or wheat germ
• ¼ cup rolled oats
• 2 tsp ground ginger
• 1 tsp baking soda
• ¾ cup chopped pecans
• 1 cup white grape juice concentrate
• 2 large eggs, lightly beaten
• ¼ cup canola oil
• 1 tsp vanilla extract
• 2 tsp minced peeled fresh ginger
• 2 tsp minced lemon zest
• 1 cup grated carrot

 Directions

1. Preheat the oven to 375°F. Line a standard-size muffin tin with paper liners.
2. In a large bowl, combine the whole wheat flour, flaxseed, oats, ground ginger and baking soda. Stir in nuts.
3. In a medium bowl, combine juice concentrate, eggs, oil, vanilla, fresh ginger and lemon zest. Whisk to blend. Add the juice mixture to the flour mixture, and stir gently just until the batter is smooth and well blended; do not overmix.
4. Gently fold in carrots. Spoon batter evenly into prepared muffin tin. Bake about 20 minutes, until a toothpick inserted into the center comes out clean.
5. Transfer to a wire rack and let cool 10 minutes. Remove muffins from tin; let cool completely. Muffins can be stored in an airtight container for 3 days or individually wrapped in plastic wrap (and then in an airtight container or freezer bag) and frozen for a month.

Nutritional Information

• 1 serving (2 muffins) = 365 calories
• Vitamin C : ½ serving
• Green/yellow vegetable: 1 serving
• Whole grains: 1 serving
• Fat: ½ serving

Makes 12 muffins.