Q: Rice, bread, pasta, and breakfast foods like granola can help keep your energy levels up. Sticking to whole grain sources of carbohydrates gives you extra fiber. This will help your digestive system. Consider making your own muesli for breakfast with bananas, chopped whole oats, granola, dates, and any other items you prefer. You burn calories when you breastfeed. For this reason, it is important to keep your energy levels high with sufficient carbohydrates. Just like when you were pregnant, incorporating fruits and vegetables into your diet is a wise idea. Having five portions of fruits and vegetables daily is a good benchmark. Aim for fruits and vegetables with varying colors to maximize the nutritional benefits. Spinach, kale, and darker lettuces give you needed iron while citrus fruits like oranges or grapefruit provide Vitamin C. Make sure to wash all fruits and vegetables to remove any pesticides that might be on them. Organic vegetables and fruits should have fewer chemicals. The following amounts represent one portion: Half a grapefruit One apple, one banana, or one orange Half an avocado Half a green pepper One full tablespoon of dried fruit Fistful of berries or grapes Two apricots Two plums One slice of pineapple Three full tablespoons of cooked vegetables or beans 150 mL (5 oz.) glass of freshly squeezed orange juice Protein is very important for your muscular strength and overall health. Seek protein through meat (preferably lean), eggs, and legumes (kidney beans, pinto beans, lentils). Also consider having two servings of fish per week. "Oily" types of fish like salmon are particularly good. Eat fish that are low in mercury. Salmon, trout, shrimp, tilapia, anchovies, perch, oysters, and crab are good options. Avoid grouper, sea bass, mackerel, marlin, shark, and tuna. Oily fish contain omega-3 fatty acids, which are thought to vital to your baby's brain and eye development. If you don't eat fish, consider taking an omega-3 supplement. Vegetarian mothers run the risk of having a B12 deficiency. Their babies also can have this deficiency, which causes decreased appetite, vomiting, muscular atrophy, and other problems. Talk to your doctor about taking a supplement. Also, you can get B12 through fermented soybean products. Although cow milk can cause problems for some babies, having a small amount of low-fat dairy products like yogurt is healthy. Goat milk products also can be a healthy alternative to cow's milk. If you remove cow's milk from your diet, your doctor might advise you to take calcium and/or Vitamin D supplements. If your child has an adverse reaction to cow's milk (ingested through your breast milk), your baby might display these symptoms: Bloating Rash Eczema Changes in excrement Insufficient growth Vomiting Diarrhea Itchy skin Swollen face, lips, eyes Coughing Constipation Although you do not need to drink excess water while breastfeeding, aim to have at least eight 8-oz glasses (about 2 liters) of water or other fluids (apart from alcohol) during the day. While breastfeeding, your body releases the cuddling hormone oxytocin, which causes you to be thirsty. Keep water handy while breastfeeding. Make sure that your urine is pale. If it is dark yellow or smells strange, you should drink more water. Check the chemical levels in your water. Although some tap water is healthy to consume, in other cities it is not. In the U.S., your water supplier must provide you with a copy of a Consumer Confidence Report, which shows what chemicals exist in the water. Consider buying a filter for your water. This can give you peace of mind that your water is safer and often improves taste as well.
A: Eat whole grains. Enjoy your fruits and vegetables. Add protein to your diet. Eat dairy. Stay hydrated.

Q: Face the pointed end of the seed upward and balance it with the toothpicks on the sides of the glass, making sure 1/4 of the bottom of the seed is resting in water. Check the water level and refill when the level goes below 1/4 of the bottom half of the seed. In about 2 to 4 weeks, the seed should crack and a root should appear, followed by a stem. When the root is about 2 to 3 inches (5.08 to 7.62 cm) long, it will be ready for potting.
A: Insert 4 toothpicks in either side of the avocado seed, about halfway between the bottom and top. Place the seed in a glass of water. Place the water glass on a windowsill, but out of direct sunlight. Refill the water periodically. Observe the seed.

Q: A guitar pick this is an ideal tool as it is slim and strong enough to open the case, yet is unlikely to cause any damage. There are five retaining clips of the iPod which need to be freed. These two together are connected to the main system of the iPod, which is held inside the plastic part (or front). Separate the front of the iPod from the back by about two inches, but don't completely separate the two halves. You can now remove and replace the blue rubber bumpers if you wish, or continue separating the case. Using your tool, gently lift the brown tab of the headphone ribbon cable connector. Pull out the ribbon cable with your fingers. Lift up the hard drive (large rectangular piece) carefully, without unplugging the wire strip. Take the wire strip that is connected to the headphone jack and hold button and unplug it from the main system.
A: Before opening your iPod, check to make sure that the hold switch is in the locked position. Pop off the face plate of the iPod by propping a thin tool between the plastic and the metal pieces. Once you have got a tool in the gap then slide it around the iPod to pop all the catches holding the metal back onto iPod body. Inside the metal side (or back), you will see a small metal box that the headphones are plugged into (this is the headphone jack) and a wire strip that connects to the hold button. Disconnect the battery ribbon cable from the control board. Lift up the hard drive to expose the headphone jack ribbon connector. Separate the two sides of the iPod without any wire strips connecting the two.

Q: This is what your bow will be shaped from. It needs to be at the length that you want your bow to be, and it should be made from a wood that is strong, flexible, and malleable. Hickory, yew, lemonwood, and maple are all good woods to use when making a bow. A hatchet, vice grip, bow shaping frame, tillering stick, large file, heat gun, a few screw clamps, and a draw knife will make the process far easier than just using a knife and a large, round object. Make an outline of the limbs and arrow rest of your bow with a pen. Stand the stave up in one hand, and with the other, swing your hatchet. Make the stave as smooth on the sides as you can. You can decide the specifics (flat limbs, wide or narrow limbs) on your own. Mark out where you want your handle to be. Make sure it will bend by putting the bottom tip against your instep, holding the upper tip with one hand, and pulling the back (side facing away from you while shooting) towards you. Don't do this too much, as it could damage your stave. After you have gotten your bow into an outline with the hatchet, you shape the limbs. Place the handle section of your stave in the vice, and tighten it. Make sure the back is facing upwards. Take the draw knife, and draw it along the stave in long strokes. Do this until your stave is at the thickness that you want your bow to be. Sand down any rough edges in the stave. Making your bow too thin will cause it to break.
A:
Buy or make a wooden stave. Gather your tools. Mark the outline. Test your stave. Form the limbs.