The key nutrients for pregnancy are folic acid, calcium and vitamin D, along with the Omega 3 fatty acids. At least as stated by the April 2007 Issue of Diet and Nutrition. Pregnancy is a condition that requires more of these nutrients for the growing baby and mother to get what they need for a healthy pregnancy outcome. Here are some of the recommendations as stated in the Diet and Nutrition magazine article taken from a survey sponsored by the Society for Women’s Health Research in this article.


How Much Calcium with Vitamin D

1,300 milligrams is suggested for those pregnant ladies that are eighteen and younger. One thousand is recommended for those pregnant ladies that are nineteen to fifty. It’s important to be sure you’re getting this dosage while pregnant not only for the health of the unborn baby, but also to avoid muscle cramps for the mother while she’s with child. What calcium mom has is taken for the baby, so it’s important to get a bit more to keep mom healthy as well.

Folic Acid

The magic number for folic acid seems to be 400 milligrams for those ladies that are of childbearing age, but increased to 600 milligrams for women that are pregnant. This essential B vitamin is what creates cellular division for us but especially for the fetus. Without stable cellular division when pregnant you stand the chance risking birth defects. Without sufficient amounts of folic acid, your birth defect risk can sky rocket. If you’re going to skimp on vitamins while pregnant, don’t let it be this one.

Omega 3 Fatty Acids

Two hundred milligrams of omega 3’s is sufficient if you’re not among the pregnant. However, if you are a pregnant woman you’ll need at least 300 milligrams to maintain the baby and yourself. Cognitive functioning once your baby is born is dependent on this nutrient during pregnancy, so again if you’re thinking of cutting corners don’t let it be the omega 3’s be the nutrient you skip.

These 3 key nutrients for a healthy pregnancy will maintain you and your baby quite well. Be sure to faithfully take these nutrients while pregnant to have a uneventful and blissful 9 months that lead you to a healthy baby.


Perhaps you’ve seen a lot of articles pushing for 10,000 steps a day to gain health and fitness benefits, but is this the minimum requirement? What if you can’t figure out a way to accumulate 10,000 steps every single day? (Though a good hour of cardio exercise will more than do the trick.)

A new study lowers the daily step total to 6,000. The report is in the November 2012 Menopause, and states that at least 6,000 steps a day will contribute to better health, though the study focused on middle-aged and older women rather than the general population.

I’m a certified personal trainer, but one needn’t be a fitness specialist or medical doctor to understand a very fundamental concept: Life as a couch potato is harmful to the body, and the more that you move in daily life, the healthier and fitter you’ll be.

If you’re sedentary and want to be healthier, why not start by wearing a pedometer and seeing if you can attain 6,000 steps a day? Though relying ONLY on step totals is not a great approach to health and fitness, it IS a great way to get launched towards a fitter and healthier lifestyle.

6,000 steps a day keep arthritis a bay

So bet you heard 6,000 steps a day keep arthritis a bay, means daily exercise your body would do major improvement to your health.

The 6,000 steps a day is also highly applicable to those folks who are indeed committed to ongoing, structured, strenuous exercise sessions, but for the remainder of the day are very sedentary, spending hours and hours at the computer or watching TV. These individuals should tally daily step totals with a pedometer outside of their structured exercise sessions.

The latest study comes from Passo Fundo, Brazil, and involved 292 women (45 to 72) who wore pedometers. The cutoff point for daily step totals was 6,000: Women who took fewer than 6,000 steps a day were deemed inactive. All the women had health checks that included blood sugar, waist/hip measurement and cholesterol profile.

The women whose pedometers recorded over 6,000 steps a day were far less likely to be obese or have diabetes or metabolic syndrome, when compared to the inactive women. Whether or not they’d gone through menopause or had hormone therapy did not influence results.

One way to get in extra steps in your day is to pace about the house during TV commercials. Believe me, this will really add up, being that more and more cable stations are going bananas with ridiculously long commercial breaks.


Most domestic cats do not enjoy being submerged in water for any period of time. While they may be content to sit on the side of the bath tub and observe while the water is running, they will most likely not choose to jump in or “test the water” (pun intended). Giving a cat a bath is not as easy as one would think. Here are a few tips to keep in mind:


Your cat is angry at you, he just hates to get a bath, what should u do? Learn some easy-pissy tips to clam your pet down and have a good bathing then.

Know When it’s Time to Give Your Cat a Bath. Cats do not normally need to be washed frequently, as they wash themselves. However, if your cat is unusually smelly, the fur is greasy or dirty, they have fleas or ticks, or if your cat has gotten into a harmful or toxic substance, it’s time for a bath.

Temperature. Run lukewarm water in your bathtub until the water reaches about 4-5 inches or slightly less. Make sure the water is not too hot or too cold before you put the cat in it. You don’t want to scald it’s skin or cause it to feel cold.

Set a Towel in the Bottom of the Bathtub. Put a large bath towel at the bottom of the tub before you put your cat in. This will make your cat feel slightly more comfortable.

Wear Appropriate Clothing. You may want to wear long sleeves, or even gloves, while you’re bathing your cat. Your cat may become irritated and try to scratch or bite you, wearing protective clothing will help to protect you from getting hurt.

Stay Calm. Animals can, just as humans (or even better), sense fear and anxiety. If you are feeling nervous about giving the bath, your cat may pick up on that and also feel nervous. Stay calm, be gentle, and talk to your cat soothingly throughout the process to help it stay calm as well.

Rinse Thoroughly. Be sure that the cat’s fur is free from any soap residue. For best results, use a cup to slowly pour the water over the cat. Never try to directly run the cat under the faucet.

Dry. It is important that you thoroughly dry the cat after the bath is finished. To do this, rub a towel over the cat for several minutes until fur is only damp. Be sure that the bathroom is free from any drafts or cold air. For longer hair cats, use a comb to complete the drying process.

What are super-foods?

Scientifically, super-foods have high phytonutrient content. The term phytonutrient (also known as phytochemicals) refers to certain compounds found in plants that are believed to be of extreme benefit to a human in protecting from diseases; however they are still under scientific research.

Super-foods also have low calorie contents, allowing them to be eaten in greater quantities and are easily incorporated into everyday meals and snacking!


Number 5 – Apples

There are so many reasons why apples are a must. In this day of the credit crunch, they are cheap and cheerful, with plenty of varieties to choose from. They are easily stored in a small handbag, so can be eaten on the go if needed, and, like all super-foods, are low calorie, with the average apple containing approximately 55 calories and, eaten without the skin, this drops to approximately 40 calories.

The health benefits of eating apples are numerous. Apples contain pectin, a soluble dietary fibre, which appears to be effective in lowering blood cholesterol levels. Quercitin (a phytonutrient) is also found in apples, which prevents damage to LDL (low-density lipoprotein) cholesterol. By doing this the risk of damage to the arteries is decreased along with a reduced risk of heart disease.

A study was carried out on 10,000 people and the end result was that according to the study those that ate the most apples had a 50% lower risk of developing lung cancer. The researchers of the study believe that this is down to the high levels of quercetin and naringin in apples.

Other health benefits include weight loss, bone protection and breast, colon and liver cancer prevention.

Beet purple vegetable with shadow on white background

Number 4 – Beets

Beets are not a food that is commonly used, and very rarely do they make it onto anyone’s dinner plate. However, the benefits of eating beets means that now summer is coming, it is worthwhile sneaking them into a fair few salads.

100 grams of beets contain 43 calories, the first reason why they should be eaten. They contain Vitamin C, Folate and Betaine in large quantities, and, Folate (Folic acid) is advised to be taken by pregnant women in their first trimester to lower the risk of birth defects and spina bifida in the baby.

Beets are a cleanser and detoxifier. This is due to the iron content, which is not high but the quality is effective. The juice of beets can stimulate the function of liver cells, and are used in treating liver conditions such as jaundice. The juice, when drunk on a regular basis, can help in the relief of constipation, and, because the juice is highly alkaline, it is effective in the treatment of acidosis.


Number 3 – Garlic

Like Marmite, something a person loves or hates. The smell is around for hours after eating it, and, when a work colleague in a little office has eaten a bit too much at lunchtime it’s time for the doors and windows to be fully opened!

It is however, one of the only super-foods that come with a few disadvantages. When eaten raw and in large quantities, garlic has been known to cause irritation to the digestive tract. There is also potential to disrupt anti-coagulants, and it has been advised not to consume garlic before surgery.

Fresh garlic contains 149 calories per 100 grams, which, as with all super-foods, makes it low calorie. It is used in herbal medicine, especially to treat the symptoms of acne. There is some evidence that garlic can be used in assistance to help manage high cholesterol levels. Garlic is even effective as a natural mosquito repellent.

Modern science has shown garlic to be a natural antibiotic. On the plus side the body never develops a resistance to it, so can be used over time. However, it is not a targeted antibiotic, more so broad-spectrum.

Walnuts close up isolated on white background

Number 2 – Walnuts

Unfortunately, as is the case with nuts, walnuts do have high calorie content, containing a whopping 618 calories per 100 grams, so moderation is the key as the benefits are worthwhile.

Compared to other nuts, Walnuts have significantly higher amounts of omega 3 fatty acids (the good type of fat), that have been shown to lower LDL cholesterol. They improve blood vessel elasticity and reducing plaque accumulation.

When it comes to vitamins, walnuts are an excellent source of vitamin B6, thiamine (B1), vitamin E, niacin (B3) and riboflavin (B2). When it comes to minerals, they are an excellent source of copper, zinc, iron and calcium.

Whilst the benefit of reducing the risk of coronary disease has been recognised by the FDA, it must be strongly advised for walnuts to be eaten in moderation and to not exceed the recommended daily calorie intake.


Number 1 – Blueberries

The super-food of super-foods! They are low calorie, with 57 calories per 100 grams. The benefits are numerous, which make them more desirable.

Of all the fresh fruit, blueberries have the highest antioxidant capacity. There is enough in there to boost the immune system and help prevent infections, colds, fevers etc.

Blueberries are good for promoting good urinary tract health. The heavy molecules of blueberries prevent the growth of bacteria in the urinary tract and the blueberries themselves have certain antibiotic qualities, minimising the risk of infection.

Anthocyanin, a property found in blueberries (and is responsible for the blue colouring) has many benefits in itself. In clinical studies it has been proven that anthocyanosides slow down the aging effects of visual impairment, including cataracts, myopia and dryness and infections.

The fibre in blueberries can help relieve constipation, as well as improve digestion. Blueberries are often a good anti-depressant, and offer none of the side effects that medication would contain (not advising to stop taking medication). It is worthwhile noting that the deeper the colour blue of the blueberry the rich in anti-oxidants they are.

maid slipped on wet floor and laying down

Whether an adult or child, falling can result in very serious consequences to your overall health and well-being. When I was younger I remember seeing my mother trip on a wire hanger that was on the floor. She ended up getting a broken arm and had to wear a cast. As a result, any time I see a hanger on the floor I cringe and pick it up to prevent a possible fall by someone else. There may be times that falls are unavoidable but following some of these tips may be helpful.

Little Girl Walking Down Stairs

Little Girl Walking Down Stairs

Water – After taking a shower or bath be sure to be careful in stepping out as water may be on the floor. Before you get in be sure that the bath mat is firmly in place and that no soap pieces are lurking that could cause a bad fall.

Throw rugs – Although these can add a decorative look to the home, they can also lead to your falling. If used be sure they are placed with some kind of adhesive backing that will help to keep them in place. This way you can still enjoy the beauty without falling down.

Toys – With children underfoot toys and other small objects can easily be left on the floor or hidden from sight. To avoid this possible fall scenario be sure that all items are placed back in the proper place.

Running to get the phone – There is no call worth getting if it has you running at top speeds to get to it. With voice mail or an answering machine available for most phones a message can be left where you can call back.

Running up and down stairs – There’s nothing that important to risk losing a limb just because you may be in a hurry. Slow down. An extra few seconds can make a big difference when you use caution.

Carrying too many things at once – Your hands can only hold so much comfortably. When you push the envelope you put yourself in harm’s way for possibly falling and causing injury. Better to make a few trips safely than one with dire consequences.

Food and drink – Stepping on foods such as a banana or liquid beverages could cause serious damage. Be sure to clean the floors thoroughly to help prevent a bad situation.

Snow and ice – Be very careful especially during the winter months where snow and ice are common elements of the season. If you can’t shovel hire someone to do it for you. Ice is especially dangerous to walk on and should be avoided if at all possible.

Ladder – Don’t use a ladder if there is no one around when you are on it. And when you do use one make sure it is sturdy.

Cords – These should be kept out of your walking path at all costs.


There’s no guarantee that you will never fall but hopefully using these tips will make them happen a lot less often.