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Author Archives: Fernando

Exercising During Pregnancy

Pregnant woman exercising.

Everyone knows that exercise is very good for your health. Exercising during pregnancy can have many other benefits as well. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weight lifting that are acceptable as long as it isn’t too strenuous.

Most specialists recommend exercise 3 – 4 times a week, unless you have a medical condition that prevents it. If you are ever in doubt, you should consult a physician first.

Below, you’ll find some of the best reasons as to why exercising during pregnancy is good for you and your baby:

  1. Exercise can help to reduce the length of labor and recovery time. The right exercise routines will also increase stamina that is needed for delivery.
  2. Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.
  3. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier. 4. Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well.
  4. Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women. Studies have shown exercise to reduce the occurrence of these symptoms.
  5. Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion. You should also listen to your body, and if you start feeling sick you should immediately stop and rest.

If you exercise during your pregnancy, you’ll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who don’t exercise find it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Your baby will reap some of the benefits, which is reason enough to exercise. Always be safe when you exercise, and don’t hesitate to ask a doctor for advice if you have any questions at all. As long as you exercise safe and use good common sense, you’ll do a world of good for your pregnancy.

My jungle, my garden

My jungle, my garden

organic food
Image by laura.bell

No more weeding, constant watering, amp heavily and obtaining really little produce from it.

I went against a lot of the guidelines in my garden this year, like the spacing pointers on seed packages? Fuggetabout ’em! I have actually beans planted 2″ apart and they have produced like crazy. I made a hillside & placed inside it loofah, crookneck squash and birdhouse gourd seeds. Crowded, as can be seen in the photo but once more, they are doing great. I have six tomato plants – Mr Stripey, Amish Paste, 2 Mama Leones (due to the fact that I mistakenly broke the original when it was recently planted; in irritability, I stuck it in a hillside of compost wishing it would certainly grow – both components did!), and also two mystery volunteers that are most likely mini yellow pears packed right into this area. There are also four sorts of green beans and the post kinds are refusing to climb up the trellises or posts. Somewhere in there is some late-starting lettuce. There’s Task’s Tears a grass-family decorative whose seeds are utilized in bead-work and also the loofah and the gourds, marigolds and an out-of-control purple sage. Watermelons and potatoes also!
More potatoes than I thought I can ever grow. Taking a stroll in the garden, I need to brush aside leaves and stems to clear safe ground.

You may ask how big my garden is. The size is about 6 feet at its widest point and about 20 feet long. No weeds due to the fact that the soil doesn’t see the light of day, so neither does weed seeds. All the   added compost maintains the soil moist so I don’t need to water almost so much! No pesticides, even natural ones; many thanks to a bumper crop of ladybugs and mantises this spring. I’ll have to see if I can maintain this production up in the winter season.

Some of the other vegetables and fruit not seen are horseradish and carrots growing in different pots just outside the garden, six fruit trees beyond the cherry (Asian pear, peach, apricot, plum, celebrity guava and Meyer lemon), blueberries that will ideally produce a great crop next year, a Thompson grape vine and also a Dr Hurd manzanita which I’ve always wanted and lately found the fruit makes a terrific jelly.

Calories displayed on menus

Health Food
Image by infomatique

New propositions to require dining establishments, take-a-ways and all food service outlets to publish calories displayed on menus and all dishes on food selections were authorized at the Federal government’s Cabinet conference today.

The laws will certainly need restaurants, take-a-ways and also food service outlets to upload the calories displayed on menus, information alongside the price for all the food selections, at the time where the food is purchased, whether at tables or counters.

Health authorities are becoming concerned about the new levels of overweight as well as obesity in Ireland. Most current numbers show that nearly 2 out of every three adults and one in four youngsters are obese or overweight. These figures offers actual threats for health and wellness, health and well-being and causes a high portion of a number of the persistent conditions like heart problems, cancer and diabetes.

Calories displayed on menus is a very basic yet effective means of encouraging individuals to select a much healthier choice. Food options can be deceitful. Some salads contain even more calories than a hamburger dish. However if we make the details clearly readily available, at least people can make an educated selection. It won’t operate in every situation, however, it’s an effective device which has actually proved extremely efficient in the US.

The Government has paid attention to sector issues regarding extra expenses. That’s why the Food Security Authority of Ireland has developed an on the internet calorie counting design known as MenuCal, which allows food service providers to calculate the calorie content of a dish. It’s an user-friendly app as well as it’s absolutely free.

Individuals are complimentary to select what they eat, which is only right. Yet public appointment tells us that 95% of consumers desire calories displayed on menus. The current intended version is not functioning and it needs an overhaul. Several of the fast food chains in Ireland have actually been providing information on calorie content. However, with just 8% doing so, the time is now to best make the much healthier choice the less complicated choice.

Substantial research study reveals that no solitary action by itself suffices to lower the levels of obese and excessive weight. However, there suffices clinical evidence to reveal that the public take advantage of information regarding calories at the point of selecting a meal.

Creation of calorie regulation will start promptly and must be ready for implementation in 2018. The suggested legislation will need all menus, including boards, brochures, electronic food selections or various other types, to present the amount of calories along with the cost in the exact same font style size and also colour.

Calorie listing on menus is one of a series of procedures on excessive weight planned for 2017. Others consist of modified Healthy Consuming Guidelines and also a new Overweight Policy and Activity Strategy.


If you’ve never tried canoeing before then it’s high time that you did. Basically, this is an outdoor activity that involves paddling a canoe or kayak either as recreation, transportation or as a sport. Enthusiasts stress that canoeing only uses a paddle to propel your kayak or canoe and human muscle power, nothing more.

There are differences in the way one propels a canoe and a kayak. To propel a kayak, one uses a paddle with two blades and where the paddler sits with their legs directly in front of them. To propel a canoe, one uses either single or double bladed paddles and the paddler kneels or sits on a raised seat.

There are many forms of recreational canoeing. In fact, there are now hybrid canoes as well. Among the more popular forms of recreational canoeing are the following:

Whitewater canoeing. As the name indicates, this refers to paddling down whitewater rivers for fun. There are different difficulty levels, including for short and long trips as well as extreme expeditions on raging torrents. This is the most practiced and exhilarating form of kayaking these days.

Sea Kayaking is recreational kayaking on the sea and covers short day trips to year-long expeditions. It also includes canoeing in heavy seas and tidal currents. Its main difference is that is requires navigational skills.

There are also play boating (surfing while performing tricks), canoe camping (a combination of canoeing and camping), wave skiing (using a craft that’s just a little bigger than a surfboard), surf skiing (using a longer craft that maneuvers well on breaking waves) and white water rafting (features a group of people paddling a large inflatable raft down a river).

As a sport, canoeing is governed by the International Canoe Federation, which creates the standard rules for the different disciplines of canoe competition. There are only two canoe sports included in the Olympic Games, Sprint and Slalom. Among the other canoe sports disciplines are the marathon, canoe polo, whitewater racing, dragon boat racing, play boating, extreme racing, outrigger canoe racing and canoe surfing.

My friends and I are eager to try white water rafting one of these weeks. We’ve already picked out a downhill river and it looks pretty wild.

A Healthy Colon Is Imperative For Keeping The Body Healthy And Detoxified

Photo of lady holding her stomach area due to pain. A nurse is attending her.

With today’s active life styles and less than adequate eating habits a healthy colon is imperative for keeping the body healthy and detoxified.
Part of the reason so many Americans have an unhealthy colon is the lack of fiber benefits to their diet. Having a healthy colon is the key to long term health and finding good colon healthy recipes is one way to help keep your body healthy. Constipation, digestive distress, and mucous in your stools are just a few signs that your colon might not be completely healthy, and a healthy colon is absolutely necessary for a healthy body.

Don’t let an unhealthy colon become a breeding ground for toxic poisons, parasites, disease and death. Colon therapy can also help rid the body of parasites without a need for the heavy drugs usually prescribed to treat them. There are a number of colon cleansing products on the market today that will cleanse the colon as well as expel parasites.

Diets of saturated fats, meats, sugars and processed foods contribute to impacted feces along the inside of the colon wall. However, eating a diet with insufficient fiber is like cleansing dishes without a sponge. A healthy diet full of fiber and probiotics (good bacteria and yeast), plenty of rest and water, and regular exercise keeps your colon healthy. The problem is that no one who eats a “normal” diet is able to escape the gradual formation of caked deposits and build-ups on the lining of the colon. Many people might be amazed and disgusted at what actually comes out of an average “healthy” person during a colonic treatment.

If you want to prevent colon toxicity, chronic disease and premature aging, cleansing your colon is essential. Colon cleansing is the best defense against colon toxicity developing, as well as maintaining a healthy diet and active lifestyle. Take charge of this important bodily function: Get started cleaning your colon today. There are several products that we believe work very well for getting and keeping a clean and healthy colon and digestive tract. A colon cleansing can actually assist in weight loss as well, in fact some have reported up to a twenty five (25) pound loss almost overnight.

A normal healthy colon is the cornerstone of a sound nutritional program assuring normal assimilation of nutritional supplements as well as dietary food nutrients. A healthy colon is truly essential to one’s overall health, especially when you consider that literally everything you eat ends up in your bowels as toxins. One of the most important things you can do to keep a healthy colon is to cleanse your body of toxins, pollutants and impacted fecal matter. The recommended amount of fiber everyone needs to maintain a healthy colon is generally between 20 and 35 grams of fiber a day.

We place significant importance on the products we use to brush our teeth, wash our hair, and cleanse our bodies. Find out as much information as possible, and speak to people who have actually used colon cleansing products and services. The elimination of undigested food and other waste products are as important as the proper digest and assimilation of food stuffs. Psyllium husk and bentonite clay based herbal colon cleansing products are safe and we recommend them as part of your overall getting healthy plan.


8 Breast Feeding Benefits and The Long Term Effect

Studies have shown the breast feeding benefits of mother and baby are very encouraging; see below 8 reasons to breast feed.

The most natural thing to do.

Benefit 1
Breast feeding is the single most important thing you can do to protect your baby and help to promote good health. Best of all, breast feeding is free.

Benefit 2
Breast feeding can also help you to keep your medical bills down. Babies that are fed with formula get sicker more often and more seriously than babies that are breast fed, they also have more ear infections, respiratory infections, and other problems.

Benefit 3
When a baby is breast fed, the antibodies pass on from the mother to the baby, helping to protect against illness and allergies. As the baby’s system matures, his body will begin to make it’s own antibodies, and he’ll be more equipped to handle sensitivities of food.

Benefit 4
Sucking on the breast will also help with the development or jaw alignment and the development of the cheekbone. For this very reason, there is less of the need for costly orthodontic work when the child gets older.

Benefit 5
Breast milk is always ready, always available, convenient, and always the right temperature for feeding. Plus, it contains all of the vitamins and minerals your growing baby needs, saving you a lot of money.

Benefit 6
Breast feeding also offers many benefits for the mom as well. The baby sucking at the breast will cause contractions right after birth, leading to less bleeding for the mom, and helping her uterus to its shape before pregnancy much faster.

Benefit 7
Breast feeding will also burn calories, so a mom can lose weight much faster than if she fed her baby with a bottle.

Benefit 8
Breast feeding will also create a special bond with the mother and the baby – which is one thing formula simply cannot do.

Benefits of long term Breast Feeding


The importance of long term of breast feeding benefits include reduced risk of asthma, allergies, obesity, and some forms of childhood cancer. The more scientists continue to learn, the better breast milk looks.

In addition to making your baby healthier, breast feeding may also make him smarter. Many studies have proved that breast fed babies tend to be smarter than babies who were fed with formula or other methods. Breast feeding does help with nutrients and the support of brain growth, which is something every mother should think about.

The benefits for the nursing mom are just as good as they are for the baby. The hormones that are released during breast feeding will curb blood loss post-delivery and help to shrink the uterus back to its normal size.

Long term, the breast feeding mom will have a lower risk for pre-menopausal breast cancer, which is the kind that strikes before the age of 50. The benefits will begin to show with three to six months of breast feeding and increase the longer that breast feeding continues.

Zumba Classes

Pint-size Zumba classes offered at School Age Services.
Exercise program
Image by USAG-Humphreys
By Lori Yerdon
USAG Humphreys Public Affairs

The Latin-inspired dance-fitness program Zumba came to School Age Services for the first time on Feb. 11, and 13 children gave the after school program a shot.
For some of the kids this was their first attempt at the fitness class with instructor Karen Morton but for others, Zumba is an activity they look forward to each week at Humphreys American School.
Morton, a second grade teacher at HAS, offers Zumba classes to students, their parents and fellow teachers twice a week at school and she thought it would be beneficial to offer the class at CYSS too.
“As a teacher, I’m seeing more and more obese children,” Morton said. “I’ve seen a pattern in all my years of teaching and children are just not active anymore. I remember when kids would go outside and play and climb trees but kids don’t do that anymore. That’s why kids have a problem with obesity today.”
A student of Morton’s, Cailyn Meswain, age 7, said “The class is fun and I like to dance.” Meswain has the opportunity to take Zumba classes three times a week now that it’s being offered at SAS.
After the inaugural workout, Morton talked with the kids and explained the importance of good nutrition, being active and why they should get up from behind their computers and video games to exercise.
“A lot of children nowadays are doing nothing,” Morton told the kids. “They are just playing video games and if kids don’t work out when they’re young, they may have problems when they get older, like heart disease or diabetes.”
“Your bodies aren’t meant for you to sit; you need to move your bodies,” she added.
Nine years ago, doctors told Morton she was morbidly obese and with that diagnosis, she made a decision to change her lifestyle and to lose weight for the sake of her health.
“The reason I started working out is because my heart was failing me. I had knee problems,” Morton said. “After doctors said I was morbidly obese, I promised myself that I would work out and that I would help others.”
Once Morton made changes in her diet and began to exercise regularly, she began to inspire and motivate others to live healthier lives as well.
She has started fitness clubs at each of the schools she has taught, and now her drive and dedication to help others has brought her to School Age Services.
Zumba is “fun because I get to dance and exercise,” said David Polaski, age 8.
Morton told the kids “Even if you don’t come back to this Zumba class, get out and be active. Go for a walk or run. Everyone should be active for at least 30 minutes a day.”
“I’ve gone to Zumba classes before myself and it was so much fun and I think that Zumba is a way to show kids that fitness is fun,” said Karla Burke, the program director for SAS. “It’s important to show children at this age that they need to be physically fit.”
The official Zumba web site said that since its inception in 2001, Zumba Fitness has grown to become the world’s largest and most successful dance-fitness program with more than 10 million people of all shapes, sizes and ages taking Zumba classes in more than 90,000 locations in more than 110 countries.
The Zumba class is offered on Fridays at the SAS building and children in grades first through fifth that are registered with SAS in Building 570 are eligible to participate. For more information on this and other CYSS programs, call Burke at 753-8507.

U.S. Army photos by Lori Yerdon

For more information on U.S. Army Garrison Humphreys and living and working in Korea visit: USAG-Humphreys’ official web site or check out our online videos.



Veganism (from wikipedia)
Veganism /ˈviːɡənɪzəm/ is the practice of abstaining from the use of animal products, particularly in diet, as well as following an associated philosophy that rejects the commodity status of sentient animals. A follower of veganism is known as a vegan.

Photo of a vegetable salad

Distinctions are sometimes made between different categories of veganism. Dietary vegans (or strict vegetarians) refrain from consuming animal products, not only meat but, in contrast to ovo-lacto vegetarians, also eggs, dairy products and other animal-derived substances. The term ethical vegan is often applied to those who not only follow a vegan diet but extend the vegan philosophy into other areas of their lives and oppose the use of animals and animal products for any purpose.Another term used is environmental veganism, which refers to the avoidance of animal products on the premise that the harvesting or industrial farming of animals is environmentally damaging and unsustainable.

The term vegan was coined in 1944 by Donald Watson when he co-founded the Vegan Society in England, at first to mean “non-dairy vegetarian” and later to refer to “the doctrine that man should live without exploiting animals.” Interest in veganism increased in the 2000s; commercially processed vegan food became increasingly available in supermarkets and restaurants in many countries and several top athletes in endurance sports, such as the Ironman triathlon and the ultramarathon, began to practise veganism and raw veganism.

A 2009 research review indicated that vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals and lower in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12. Well-planned vegan diets appear to offer protection against certain degenerative conditions, including heart disease, and are regarded as appropriate for all stages of the life-cycle by the American Dietetic Association, the Australian National Health and Medical Research Council and Dietitians of Canada. Because uncontaminated plant foods do not provide vitamin B12 (which is produced by microorganisms such as bacteria), researchers agree that vegans should eat B12-fortified foods or take a supplement.

The Spurs Community Garden

Exercise program








Image by USDAgov

The Spurs Community Garden is part of the San Antonio Food Bank’s (SAFB) Nutrition Education Program which provides garden fresh organic produce to one of it’s sponsors, the United States Department of Agriculture (USDA) Supplemental Nutrition Assistance Program – Education Program (SNAP-ED) uses some of the produce for nutrition education, economical ways to increase fruit and vegetable consumption and physical exercise on it’s walking trail to get fit.

A new feature of The Spurs Community Garden – SAFB complex is its Energy Conservation project which includes a lower energy lighting retrofit throughout the headquarters building, and in the Spurs Community Garden an 81 kW solar photo voltaic system. A rainwater harvesting system on the headquarters building roof collects and stores rainwater in the metal tanks here in San Antonio, TX, on Monday, October 31, 2011. The project was funded by the American Recovery and Reinvestment Act (ARRA) of 2009, through the Department of Energy Efficiency & Conservation Block Grant Program.

The 5.5-acre garden has a teaching/demonstration garden, large –production gardens, and bee hives. In its first year of operation the garden produced 2,640 pounds of produce and attracted 602 volunteers to support it’s operation and improvement. Most of the produce goes to the more than 500 human service agencies and used in its Community Kitchen to support various meal programs. (For more information go to: safoodbank.org/index.php/programs/nutrition/community-garden).

“We couldn’t do what we do without our partnership with USDA’” said President and CEO Eric Cooper. He continues, “We are privileged in partnering (with the USDA) to feed kids, through the summer, with the Summer Food Service Program, and throughout the year, with the Child and Adult Care Feeding Program (CACFP). Then in our approach to feeding seniors, we partner with USDA in the CSFP, and the Senior Farmer’s Market (Nutrition) Program. …You know, once families have access to food we believe it is important to educate them. Through the support of the SNAP-Education Program we are able to educate them during their time of need. With this comprehensive approach we are really able to get the right food, at the right amount, at the right time, to needy families throughout our community – which allows us to feed the fifty-eight thousand we do, each week.”
SAFB serves 16 counties in Southwest Texas and states, “Nearly one out of every four children and one out of every five adults in Southwest Texas lives in poverty and has difficulty meeting basic nutritional needs.” According to SAFB, sixty-five percent of the people requesting emergency food have children. “Additionally, the senior citizens and those living on a fixed income generally have limited funds for a consistent grocery budget.”

USDA photo by Lance Cheung.

Tossed Tang

Tossed Tang
organic food
Image by yummysmellsca

Tossed Tang, heavily adapted from The Joy of Rhubarb: The Versatile Summer Delight by Theresa Millang. The tangy, sweet flavours of rhubarb, pineapple, in season tomatoes and peppers play off the freshness of herbs and the zip of lime and chili peppers.

Of the 10 ingredients in Tossed Tang, this tangy dip (perfect in burritos, over grilled meat or fish or even paired with tortilla chips!) 7 of them came from my backyard organic garden!!


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