Dump the berries into a colander and run them under cool water to get rid of any dirt and grime. Don't soak the berries or they'll absorb too much moisture. To help prevent molding and remove bacteria, dunk your berries in a vinegar bath of 1 1 cup (240ml) of water and 3 cups (710ml) of water. Then rinse them with water and dry them. Remove any berries that are moldy. Freeze berries that are very ripe to avoid letting them go bad and having to throw them away. Place the rinsed berries on a paper towel and use another paper towel to gently pat them dry. Soak up all the excess water on the berries with the paper towels. If you don't dry the berries completely, they'll grow ice crystals in the freezer which affects the flavor. Another drying option is to place the berries in a salad spinner. Spin them until they're completely dry. Lay a sheet of wax paper over a baking sheet. Then arrange the berries on the wax paper so that none of the berries are piled on top of each other. Try to separate the berries so that they aren't touching each other in the flat layer, too. If you don't have wax paper, aluminum foil will work. This is a process known as flash freezing. You're simply freezing the berries enough so that they won't stick together when you dump them into a container later on. Clear out a spot on a freezer shelf so the baking sheet sits completely flat. If it's tilted, the berries will shift and freeze together. It doesn't matter if you use a glass or plastic container, as long as it's completely airtight and freezer-safe. If air can get into the container, your berries will get freezer burnt faster and dry up. Using a freezer bag is another option. Press all extra air out of the bag before you seal it tightly. Write down the date you put the berries in the freezer if you want to remember when to eat them by. Or add 1 year to the date and write "Best by" with the future date. For example, if you packaged the berries on January 1, 2018, write "Best by January 1, 2019" on the container. After 1 year, the berries may still be safe to eat but they'll begin losing flavor. Avoid storing the container in the door of the freezer. This is the warmest spot and may cause them to thaw and refreeze if you open the door a lot. Frozen berries are great for smoothies. Simply remove them from the freezer when you want to make your smoothie and pop them in the blender.

Summary: Rinse the berries in a colander in the sink. Dry the berries thoroughly with 2 paper towels. Spread the berries in a single layer on a wax paper-lined baking sheet. Place the baking sheet in the freezer for 5 to 10 minutes. Remove the sheet from the freezer and pour the berries into a container. Label the container with a permanent marker or sticker label. Place the container in the freezer for up to 1 year.

To do a neck tilt, bend your head to the left as far as you can, then hold that position for 5 seconds. Repeat this on the right side. Each time, try to stretch your head a little bit father. Avoid hunching your shoulderstry to keep them relaxed. You can also bend your head forward and backward, too, if you feel tension in those areas. Your arms are a huge part of cheerleading, as everything you do requires them to help propel and balance your body. Do 10 reps of side arm raises by raising your arms so they're level with your shoulder; hold the pose for 5 seconds before releasing. Do 10 reps of forward and backward arm rotations to loosen up your arms and shoulders. Simply put your arms out to the side and move them in a large circle, rotating your shoulders. The more flexible you get, the wider you'll be able to make your circles. If you can only do small circles at the beginning comfortably, that's okay! Keep working on it and track your progress to see how your abilities change over time. While either standing or sitting, pull one arm across your chest. Put the opposing hand against your elbow and pull your arm further across the chest to open up your shoulders. You should feel the pull through your back, shoulder, and tricep. Hold the stretch for 10 seconds, and repeat the movement 5 to 6 times on each arm. This move is also called the cross-body shoulder stretch. Raise one arm over your head and bend your arm backward. With the opposite hand, press your elbow back to open up your shoulders and stretch your arms. Hold the stretch for 10 seconds, and repeat 5 to 6 times on each arm. Remember to breath through each stretch. Avoid holding your breath, and try to breathe in deep from your belly. Sit on the floor with your feet flat against the floor and your knees bent in front of you. Grasp your hands together behind your back, and straighten your arms out. Squeeze your shoulder blades while keeping your arms extended, and hold this pose for 10 seconds before releasing your hands. Repeat this movement 5 to 6 times. You use your back muscles so much in cheerleading, so it's not surprising that they might get a little tight. That tightness can make it harder to perform the moves you need to do.

Summary: Complete 10 reps of neck tilts to prevent straining your neck muscles. Loosen up your arms with side arm raises and arm rotations. Do the L-arm stretch to open up your shoulders and loosen your triceps. Work on the overhead tricep stretch to loosen your back and shoulders. Use the seated shoulder squeeze to relieve back tension.

Don't forget that as a breastfeeding mom, you have special nutritional needs. This is especially true when you are following a vegetarian diet. Consult with your doctor before your baby is born and ask him for tips about your diet. When you take your baby for checkups, talk to your doctor about what you have been eating. Ask plenty of questions. Let your doctor know if you have any concerns about your baby's development or nutritional needs. Research shows that breastfeeding is very beneficial for babies. It can have a major impact on your baby's health. Studies show that babies who are breastfed are less likely to have asthma or suffer from childhood obesity. Breastfeeding is also good for the environment, as it produces less waste than purchasing food. Breastfeeding can make your life easier, as you don't have to worry about shopping for formula or baby food. When you are breastfeeding, it is important to remember that whatever you consume, your baby also consumes. Certain foods and drinks can cause your baby to suffer an allergic reaction or become irritable. If you are concerned, talk to your doctor. Avoid large amounts of caffeine and alcohol, as they can be harmful to your baby's health. Do not eat much fish. Fish is good for you, but many varieties contain high levels of mercury, which can harm your baby. Do not eat more than 6 oz. of fish per week.
Summary: Talk to your doctor. Understand the benefits. Know how your baby is affected.