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Vitamin B-12 May Prevent Birth Defects
Vitamin B-12 May Prevent Birth Defects
Women of childbearing age (especially those who are pregnant or trying to conceive) are advised to eat 400 mg of folic acid (folate) daily to prevent neural tube defects, such as spina bifida, from occurring in their babies. New research shows that vitamin B12 may also play a role.  

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Fava Bean and Red Onion Salad

Beans are an easy source of protein without all of the fat.

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  What is the best way to do Kegels?

  Here's the scoop on Kegels (pelvic floor exercises). First, make sure you are contracting the correct muscles (the ones that you contract to stop urine flow), not your buttocks or thighs.

You can squeeze and hold for 10 seconds; contract slowly to the count of 10 and relax slowly to the count of 10; or just do "quick flicks" of fast, short contractions. All of these methods help strengthen your pelvic floor and reduce your risk of developing incontinence. The key is to JUST DO THEM!!

Try to do some long contractions and holds, and mix in a few quick contractions several times each day. Think of a time you'll remember to do them every day, like when driving to work, showering, or brushing your teeth. Don't worry too much about the perfect way to do the exercises. Just try to include 20-50 contractions every day!

Catherine Cram, M.S.
Owner for Comprehensive Fitness Consulting LLC
Author of Fit Pregnancy for Dummies (Wiley Publishing, Inc. 2004)

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