Article: The exact number of calories vary by activity level and other factors, but as a general rule, your body needs 450 to 500 extra calories per day as compared to your regular diet. For active women, this could mean as many as 2,500 total calories daily.Unsurprisingly, what you eat has a big impact on the quality and quantity of the milk produced. Here are some general guidelines for you to remember about diet and breast milk: Find excellent sources of calcium. These will help your little baby's little bones grow healthy and strong. Calcium-rich foods include dairy products (opt for organic dairy products, however), leafy green vegetables, and certain fish (sardines and salmon). Eat fruits and vegetables. Make fruits and vegetables a big part of your diet, as they are packed with vitamins, minerals, and fiber. Opt for complex carbohydrates. Complex carbs are healthier than processed carbs, which you may by and large avoid. Complex carbs include such things as brown rice, whole-grain pasta and bread, as well as beans. Opt for lean meat. Lean meat is better than fatty cuts. Think skinless chicken breast, fish, low-fat dairy products, and soy products like tofu. Herbs that work well include fenugreek, blessed thistle and red raspberry. The prescription drug metoclopramide is sometimes used as a last resort by doctors to treat low milk production in nursing mothers. Be aware that there is limited evidence on the effectiveness of herbal supplements. Pumping is beneficial for two reasons. First, pumping allows you to store breast milk when your baby doesn't need it, allowing you amass and store more expressed milk. Second, pumping stimulates the production of more breast milk. Invest in a high-quality pump. Pumping isn't exactly the spice of life, so it pays to invest in one that works well. You can rent a hospital-grade pump if you don't own a high-quality, double pump. Whether you are at work or at home, consider pumping for 15 minutes every couple of hours. Either that, or pump for 5 to 10 minutes after nursing. Pumping at least 8 times during a 24-hour period will help to quickly increase breast milk production. If you can't pump immediately after nursing, try to pump halfway in between feedings. Pump both breasts at the same time. Pumping both breasts will give you twice as much breast milk twice as fast in addition to helping stimulate more production. This makes sure all your baby's sucking needs are met at the breast. As the baby gets older, it will be easier for him to go back and forth from breast to pacifier without you losing important breast stimulation. If you are using bottles for supplementing, try to replace those with a syringe or spoon.
Question: What is a summary of what this article is about?
Consume a minimum of 1,800 calories a day and drink at least 6 glasses of fluids while you are lactating. Consult your doctor about using prescription or herbal supplements to increase breast milk. Supplement feedings with pumping. Limit the use of pacifiers and bottles while you're trying to make more breast milk.
Article: When you record a macro, anything you click or do will be recorded, so a single slip-up can ruin the whole thing. Run through the commands you'll be recording a couple times so that you can do them without hesitation and without misclicks. You'll find this in the Code section of the ribbon. You can also press Alt+T+M+R to start a new macro (Windows only). Make sure that you'll be able to easily identify it, especially if you're going to be creating multiple macros. You can also add a description to explain what the macro will accomplish. You can assign a keyboard shortcut to the macro to easily run it. This is optional. This will create a Ctrl+ Shift+letter keyboard combination to start the macro. On Mac, this will be a Opt+ Command+letter combination. If you're only using the macro for your current spreadsheet, just leave it on "This Workbook." If you want the macro available for any spreadsheet you work on, select "Personal Macro Workbook." Your macro will begin recording. Pretty much anything you do will now be recorded and added to the macro. For example, if you run a sum formula of A2 and B2 in cell C7, running the macro in the future will always sum A2 and B2 and display the results in C7. Macros can get very complex, and you can even use them to open other Office programs. When the macro is recording, virtually everything you do in Excel is added to the macro. This will end the macro recording and save it. In order to preserve your macros, you'll need to save your workbook as a special macro-enabled Excel format: Click the File menu and select Save. Click the File Type menu underneath the file name field. Click Excel Macro-Enabled Workbook.
Question: What is a summary of what this article is about?
Practice your macro sequence. Click the Developer tab. Click Record Macro. Give the macro a name. Click the Shortcut key field. Press Shift plus a letter. Click the Store macro in menu. Click the location you want to save the macro. Click OK. Perform the commands you want to record. Click Stop Recording when you're finished. Save your file in a macro-enabled format.
Article: . Rather than have 2-3 big meals, try having 5-6 meals with smaller portion sizes. This can help to prevent overwhelming your esophagus with a lot of food at once and make it easier for you to digest your food properly. For example, you may have a small portion of food in the morning and then several small meals during the day, rather than a set breakfast, lunch, and dinner with larger portions. Food with lots of pepper and other spices can make your symptoms worse. Acidic foods like tomatoes, oranges, strawberries, and lemons can also cause spasms. Try cutting these foods out of your diet to see if your symptoms improve. Acidic drinks like coffee can also make your spasms worse so you should avoid drinking these, if possible. Try not to prepare food that is very hot or very cold, as the extreme temperatures can make your symptoms worse. Eat food at room temperature to avoid aggravating your esophagus. These two habits can make your symptoms worse and cause spasms to occur. Try quitting smoking or reducing how many cigarettes you smoke a day. Limit yourself to one to two drinks a month to prevent making your spasms worse. Esophageal spasms can become worse at night and make it difficult for you to sleep. To stop them, raise the head of your bed by using blocks under your bed frame or by placing a foam wedge under your mattress. Do not try adding extra pillows under your head when you sleep, as this is not an effective option unless you buy a special pillow. You can purchase a special pillow that keeps you elevated. However, raising the bed, or investing in a bed that you can raise up, is a better option. Wait two to three hours after you eat to lie down in bed, to give your body time to digest your food and prevent spasms or heartburn. Keep these areas unrestricted by wearing clothing that is loose and flowy, such as tops that cut low at the neck. Go for clothing in breathable fabrics like cotton and linen to prevent these areas from getting too hot or tight. Losing even 5 to 8 pounds (2.3 to 3.6kg) can make your esophageal spasms less severe and reduce their frequency. Try adopting a healthy, balanced diet and following a meal plan. Go to a fitness class at your local gym or workout at home using video tutorials online. Try walking, jogging, or biking to work every day to lose weight. These exercises can be done at work or at home in a quiet, low lit area. Sit in a comfortable position and close your eyes. Try breathing in through your nose for a count of 5 and then exhaling through your nose for a count of 5. Do this for 2-5 minutes to help you relax and stay calm.
Question: What is a summary of what this article is about?
Have several small meals throughout the day Avoid spicy, acidic foods. Have food at room temperature. Do not smoke or drink alcohol. Raise your bed 15 to 20 centimetres (5.9 to 7.9in) to help you sleep. Avoid wearing tight clothing around your neck or abdominal area. Consider losing weight if you are overweight. Try deep breathing exercises to relax your esophagus.