Now that it has been confirmed that you actually are pregnant, you most likely have taken a trip to your local bookstore to find out more on how to prepare for your new baby. You might have also gone out shopping for some maternity clothes. Now it's time for you to start focusing on something very important, specifically on your first trimester - for both you and your baby's well-being and health.
1. Find a Good Healthcare Provider
Getting good prenatal care from a qualified doctor like an OB/Gyn is very important to make sure that your baby and you are both healthy throughout your entire pregnancy. Pregnant women who don't get the adequate prenatal care that they need are much more likely to give birth to low weight babies in poor health compared to those seeing doctors on a regular basis. You should also be aware of many of the potential issues - here are some body changes, which alongside the ultimate guide to implantation bleeding, should help you understand what to expect.
Your prenatal healthcare will consist of visiting a doctor once per month during the initial six months, two times a month during your seventh and eighth month, and then one a week after that.
2. Stay Hydrated
According to the American Pregnancy Association, you need to be sure to drink plenty of fluids while your are pregnant so that your body stays well hydrated since the blood volume of the mother increases in order to support two. This also helps to prevent preterm labor, constipation and fatigue.
3. Eat A Healthy Diet
It is more important than ever for you to consume a healthy diet rich in nutrients so that your baby and you are strong and healthy. Foods that are highly recommended include protein-rich sources like fish, eggs and meat, whole grains, vegetables like broccoli, carrots and leafy greens, fruits like grapefruit and apples and dairy products like milk and yogurt.
Warnings: Avoid consuming unpasteurized cheese, raw shellfish, fish and eggs and under cooked meat.
4. Decide When You Will Be Announcing Your News
Everyone is very excited to announce their great news to friends and family. However, the best thing to do may be to wait to make your announcement until after your pregnancy is well-established and stable. Miscarriages are quite common during the first trimester of pregnancy, and if anything like that should occur you will be very disappointed. So before making any major life-changing decisions, like quitting your job, make sure to take the time to prepare for having a healthy motherhood and discuss all of the potential options that are available to you with your partner.
5. Make Changes To Your Lifestyle
Stop drinking alcohol and quit smoking. Studies have shown that alcohol and tobaccos can have serious negative effects on your baby's development and growth during pregnancy and into childhood as well. Reduce your intake of coffee, which could increase the chance of you miscarrying or having other complications. Don't drink more than one cup of coffee a day.
6. Manage Your Fatigue
Pregnancy women commonly experience fatigue due to the body using up so much energy for nourishing, protecting and supporting their baby growing inside of their womb. It is important to get extra sleep and rest, slow down at work, and relax on the weekends. Whenever you can, elevate your feet and get help from friends and family members until the second and third trimester when you are likely to have more energy.
7. Manage Your Nausea
During their first trimester many women experience vomiting and nausea. Some individuals think it's a natural way of protecting their babies from harmful substances. However, it can be very uncomfortable even if it is normal. Fortunately, after your third month, it usually does go away. In order to manage your nausea, try to eat small meal containing bland foods, mostly carbohydrates, like saltine crackers and dry toast. Avoid fatty and spicy foods. You may be able to help reduce these symptoms by wearing acupuncture wristbands. Also consult with your doctor about possibly taking vitamin B6.
Getting more exercise can benefit us all, but how do you do it? Well, we’ve come up with a number of ways to add more into your daily routine.
Do a 10 Minute Squat Every Day
In many countries, people do deep squats when they sent, relax or go to the toilet. It's a part of everyday life. In the Western world, we use chairs and Western toilets. Many people have not done a deep squat in years. However, if they did they find that squatting can help with ankle and hip mobility and provide you with isometric exercise. Kelly Starrett, a physical therapy expert, suggests that a person should be able to hold a deep squat for 10 minutes. If you can't do that right now, start 1 minute at a time. Try doing a squat while waiting for the kettle to boil or during an ad break. When you're comfortable with squatting for 10 minutes, you can go to the next level and invest in a Squatty Potty.
Sit on the Floor While Watching TV
When you're watching TV, squat on the floor like a child. Modern sofa design and technology have advanced to where you can comfortably sit motionless through hours of TV watching. If you sit on the floor while viewing the shows, you'll need to change positions, stretch and squirm to get comfortable. This movement helps to keep your vital systems active. If you're keen, you can also foam-roll away some of your aches and pains.
Have More Sex
Sex can be great of exercise and the longer and more vigorous it is the more calories you will burn. It’s a great way to have exercise and also something you’ll certainly look forward too. Adding some flexibility exercises into the mix can add to the excitement – why not try the Kamasutra to get some ideas of good positions.
Stand Up More
When you sit down, your body shifts into neutral. Circulation is constricted, metabolism slows down, muscles are shut down, and your connective tissues tighten. Even if you exercise for an hour every day, you cannot compensate for the number of hours you spend sitting and slumping in various chairs. The solution is to stand up.
If you are an able-bodied adult, there is no reason to sit down everywhere you go. You can stand on public transport and while playing Call of Duty. You can stand at your desk and make phone calls. Suggest standing meetings to your boss as a way to boost creativity. Standing puts you at a reduced risk of cardiovascular disease and help you but 1.36 more calories per minute than sitting. Here is a good calculator.
Help Other People
Some people feel that going to the gym is a waste of time. They'd rather be doing something useful with their spare time. There are charitable organizations such as Independent Age and Goodgym that places you with a community project or an elderly person who needs someone to help them with gardening or household projects. This counts as exercise. If this requires too much of a commitment for you, then why not help a friend out when you're free. You can help a friend move house and use it as an exercise day. You can help someone carry their pram or groceries up the stairs. Jog to the shops to pick up an item for a sick neighbor. This altruistic fitness still counts as exercise.
Concentration levels can be enhanced through eating and consumption of certain foods - here are some of the very best.
Green, Leafy Produce
The journal Neurology published a report in 2006 in which it was demonstrated that those eating at least two servings per day of vegetables, particularly green, leafy ones, enjoyed a concentration level equal to that of individuals five years younger. Consider opting for a large green salad at noontime or make some lovely steamed kale to go with dinner.
Benefits of Avocados
When your brain seems to be under some sort of fog, remember to give avocados a chance to work their magic. Replete with critical monounsaturated fats, avocados are great for increasing the function of nerves within the brain which are responsible for transmitting information, experts suggest. Use avocados as burger toppings, salad ingredients, tasty dips or even as a cooking fat.
Whole Grain Goodness
Research has suggested that having a solid breakfast that includes whole grain products is a great way to maintain mental concentration and focus. This stands in contrast to the effect of having a breakfast full of refined carbs or skipping the meal entirely. A great start to any day might involve eating some toasted whole grain bread with an egg or a bowl of cereal made of whole grains combined with milk.
Make Mine Green
Are you a coffee addict? Consider having green tea as a substitute, as it contains a lower dose of caffeine, but still has enough to provide a noticeable lift. Green tea also offers some significant health perks in the form of catechins. These are strong antioxidants which have been shown to effectively combat diseases.
Another lesser know about herb and one that has plenty of benefits for those looking for an added boost in terms of concentration. Kratom can be added to tea and has a whole array of benefits including aiding focus.
Surely you have enjoyed mushrooms in your favoritesavory dishes, but have you ever considered drinking a tea made of them? Relied upon by practitioners of Chinese medicine for centuries, reishi mushrooms in particular can produce an extremely healthy and rejuvenating brew. It is suggested that you combine a third of an ounce of powdered or chopped mushroom of this variety together with three cups of water. The tea should be brought to the boiling point and then allowed to simmer for half an hour. Then, it can be taken in doses.
Including flaxseed oil or the seeds themselves in a breakfast shake can be a terrific way to get moving in the morning. For a cool, high-fiber drink that is sure to offer a needed jump start, combine flaxseeds with some non-dairy milk, yogurt, frozen fruits and ice. These lightly nutty seeds are great for lending a crunchy feel to smoothies as well.
Children are always that little bit harder to gauge when it comes to health and well being than adults and the same is true when it comes to eyesight.
It’s so important children’s eyesight is looked after and there are a number of things you can do to ensure this. The following are a couple of the most important things to keep in mind:
Take your child in to have an eye exam prior to school starting:
A routine eye exam can detect any problems your child might be having with his or her vision. It is very important that issues like farsightedness or short sightedness be corrected, before any more serious complications are created such as recurrent headaches developing or learning difficulties. There are plenty of other reasons too why kids need eye exams.
Children need to wash their hands on a regular basis
The American Journal of Infection Control published a study that showed that over 164 million days of school are missed due to infection diseases spreading. Three million of the missed days resulted directly from acute conjunctivitis, known more commonly as pink eye. Reminding your kids to wash their hands on a regular basis and to avoid touching their eyes is very important.
When playing sports, make sure your kids wear protective eye wear
The National Eye Institute reports that a majority of eye injuries that occur among children 11 to 14 years old are while playing sports, with almost 35,000 incidents taking place each year. Protective eye wear, like a helmet-mounted face/eye shield or goggles, can help to reduce risk of serious eye injuries drastically. One great thing that parents can do to help is to set a good example when participating in sports themselves.
Encourage children to rest their eyes
Now that the school year is in full swing, most likely your kids will be spending lots of their time staring at a computer screen or reading books. Over time, it can cause blurred vision, headaches, eye strain or even near-sightedness at times. Remind your kids to rest their eyes every 20 or 30 minutes. Another good idea is to make sure glare is minimized wherever they are working, since this can force their eyes to work a lot harder than is necessary.
Buy high E-SPF glasses for your kids
Many after school activities that your children participate in expose them to the harmful UV rays of the sun. UV exposure over time can result in many eye problems, including developing cataracts at an early age. Purchasing high E-SPF protective sunglasses or prescription glasses for your child will help to encourage and foster good eye health for them for many years into the future.
Dehydrated food is not just sustenance for astronauts or survival food in a pack, it also can be part of your healthy lifestyle. And the great thing is that you can make highly nutritious, delicious, and healthy dried food right at home using a food dehydrator.
A healthy snack should include lots of vegetables and fruits; and these are best eaten when freshly picked as it is when their nutritional value is at maximum. This is because their vitamin content starts breaking down once they are picked.
Why should you consider using a food dehydrator?
With a food dehydrator, you can preserve vegetable and fruits by sealing them in a jar, or canning them. However, they still will lose valuable enzymes and nutrients because of the high temperatures required to safely process them. At the same time, taste is affected as sometimes sugar and salt are often added to improve taste or to serve as preservatives. Another option that works well when it comes to preserving some vegetables and fruits is freezing. While nutrients are preserved under this option, some lost palatability when frozen. When it comes to freezing food, it is important that you have a freezer that is big enough to hold the food you want to preserve.
Dehydrators solve all of these issues. With food dehydrators, enzymes and nutrients are not harmed by the low temperatures required to dehydrate the food. As such, the food’s full nutrition value is preserved. Once dehydrated, the food takes up very little space, making storage easier. For instance, a bunch of bananas will easily fit in a zip-top plastic bag and can stay fresh for months.
Benefits Of Using A Food Dehydrator
The full flavor of the food is retained, or is even made better as only the water in it is removed – concentrating the taste and flavor of your favorite vegetables and fruits. Once dehydrated, your snacks will retain their delicious taste for months.
No Preservatives Are Used
When dehydrating your food, you don’t have to add any preservation ingredients. The drying is what preserves the food. This is a great thing especially if you are sensitive to chemical additives, or are looking to limit your sugar or salt intake. The best food dehydrators provides natural, pure, and nutritional food that you can feel great about when eating.
Buying dried food at a store can be quite expensive. It’s much more cost-effective to buy fresh fruits and vegetable when on sale or in bulk quantities, then dehydrating them to preserve for use at a later time. If you have fruit trees or a garden where you plant your own vegetables, your crop and fruit are likely to ripen and be ready to be harvested at once. Dehydrating makes it possible to preserve more of what you have harvested while it is at its nutritional best.
Also, if you grow herbs, you can dry and store them for use during winter.
Dried foods make great snacks. Most dehydrated fruits tend to be extremely sweet and make good, healthier substitutes for sugary treats or candy. For a crunchy and salty snack, you can make sweet potato chips, potato chips, crackers, kale chips, and etcetera. At the same time, you can make meat jerky using a dehydrator. Options are limitless.
When dried, food becomes compact and extremely lightweight and doesn’t need refrigeration. It, therefore, becomes easier to take your dried food anywhere you go without having to worry that it will spoil. Dried food is great for backpacking, long trips, camping, and school lunches. When camping, preparing meals is much easier when using dehydrated ingredients – you can make sauces, soups, and other meals you can make at home fast and conveniently.
Eating healthy will make you look better, feel better, and will increase your energy and vitality levels. One of the best ways to get all the nutrients you need on a daily basis is by eating food instead of supplements. Food that has been dehydrated makes it easier to carry and enjoy protein and nutrient-packed food wherever you go. At the same time, dehydrating helps preserve the taste, enzymes and nutrients in your food.
If healthy eating and a healthy lifestyle are important to you, then consider getting and using a food dehydrator. A good dehydrator can be handy and could help you maintain good health and nutrition with delicious natural foods.
Basketball in colleges is pivotal to the success of the NBA and here are five of the most renowned.
Considering recent progress, the Huskies are arguably the most relevant team. The program has 4 national championships, all of them in the past sixteen years (2014, 2011, 2004 and 1999). Jim Calhoun, their former head coach, was hired in 1986, becoming a fixture in the Big East until they realigned in 2013. Currently Uconn is coached by Kevin Ollie, a former NBA player, who has a large quantity of fans including Kevin Durant. As he coached the likes of Richard Hamilton, Kemba Walker or Ray Allen, Calhoun used great coaching and recruiting to successfully bolster the UConn program. The fans, by the way, are quite intense when it comes to their teams. Look at how they celebrated after the 2011 championship game. Even though they're a little bit out of control, there is a very strong, unique fanbase at the university.
In 2013, the Cardinals won the national championship after a long time without seeing a title. They have been very near the top of national standings for years and years, but were having a hard time getting over their championship drought that lasted for 26 whole years, going from 1986 to 2013. Rick Pitino, their current coach, took over after a short NBA coaching stint in 2001 - one that caused a significant stir in a state that was predominantly about basketball, since he had coached at Kentucky previously.
Though Louisville and Pitino only have a single championship and three appearances in Final Fours (which is nothing to scoff at), they have been at the head of the powerful Big East for long, and are looking to be contenders in the recently formed American Athletic Conference
Dominating the Big12 for way too many years to count, Kansas has just clinched their 10th regular season conference championship straight. Bill self, their head coach, is in his 12th season at Lawrence, and his team has not once failed to get to the tournament - they even won a championship in 2008. The history of the Jayhawks goes deeper than the past decades, though - their first coach simply was the founding father of basketball: Doctor James Nainsmith. Back in 1898, Nainsmith became their coach. Even though he wasn't too successful, he was the one who kickstarted the sport.
The wildcats are among those that had the most storied programs in NCAA's history. They have won a total of eight titles, and have appeared in all NCAA tournaments since 1992 but twice, and have the largest college basketball venue of its kind - the Rupp Arena. Kentucky recently became a symbol that represents the one-and-done era. Through this, John Calipari, their current coach, has rebuilt a large powerhouse, even though they missed 2013's tournament. Worth basketball betting for if you get the chance.
The Wildcats feature a roster of freshmen stars which complement their veteran players for this year, and it's been this sort of powerhouse that has Kentucky contending for a title each season since the 2012 championship.
To begin with, Duke is always by the top of the crop due to Mike Krzyzewski's work. It was in 1980 that Coach K took over the Blue Devils - and he has not looked back ever since. He became the coach with the most wins in men's NCAA basketball in the year of 2011, and single-handedly manage to make Duke into of othe best teams each year. Whether it's the five championships he has managed to coach the Blue Devils to (2015, 2010, 2001, 1992 and 1991) or his amazing 12 Final Four appearances, he is to college basketball what Bear Bryant is to college football. Of course, he wasn't a powerhouse before Mike arrived in Durham, but ever since, they have been one. A large number of former and current NBA players played for coach K - Christian Laettner, Shane Battier, and Grant Hill, for instance -, prospering under is tutelage. This is a trend that's only expected to continue as Krzyzewski carries on winning. The last time the Blue Devils missed a tournament was in 1995, saying a lot about how they have been dominating the past decades.
In 2015, Duke won again. While other programs might have more titles, Coach K's monolithic presence is undeniably unrivaled in the entire NCAA, even though they're currently unranked. For this reason, we must give top honors to his school.
- The level of experience in the in fitness training.
- What are the objectives of your career? That is, do you intend to work with the general public or for the professional athletes?
- The amount of time you are willing to spend on the studies.
- Your location. This is important especially during the examination time.
- What is your budget? This is in regard to the cost of materials for studying, the certificate exam fee, etc.