Free Printable Coffee Gifts for Teachers

Teachers need gifts you know. They are the ones who get you through the difficult questions and give tips on tests. The people who inspire you when you feel like you can not go on anymore. Get your favorite teacher something to reflect your student appreciation from time to time. Getting them a printable coffee gift would be great. Most come in free printable formats and give teachers a strong sense of life accomplishment. Give one to your teacher and watch a smile spread on her face.

Most teachers drink coffee because it gives them the motivation they need. Teachers have to go through a lot with their job. There is a lot of things you don’t see for a teacher. A teacher is needs to know that his or her students appreciate their work. Teachers do not get much appreciate for their hard work. They need someone like you to give them a nice little printable coffee gift. Tell them they mean something to someone in the world once more. Tell them that you care about them if no one else does.

Why Teachers Love Coffee Gifts

Coffee gifts are very thoughtful to a teacher. Most teachers have to wake up super early. They need something to remind them of the energy and love to keep going. More often then you think, coffee seems to be the energy to do so. Printable coffee gifts will remind them that they can do something to refill their lack of energy.

You can’t go wrong with a coffee gift. Most teachers like coffee, so you can get them a small or large coffee gift. In addition, teachers are very reasonable when it comes to gifts. Coffee gifts do not cost much. You can be cheap if you want to be cheap and you can be very caring if you want. Nobody is expecting you to go all out for your favorite teacher. Try to do what you can afford and your teacher will understand. Teachers know you want to show your appreciation not buy expensive gifts.

Get Them The Perk Printable Coffee Gift

The perk printable coffee gift is a great gift for a teacher that drinks coffee every day. You know the one teacher who does it. Get them a gift like this and they will smile in seconds. The gift comes with a red heart on a funny coffee mug. A very direct way to say to people visiting the teacher that the teacher loves to drink coffee every day.

Your Teacher Might Like the Coffee Emergency Printable Coffee Gift

The printable coffee gift that reminds your teacher of what they need to do when it comes. It is a moment when things go from bad to really bad. Coffee tends to calm people down and teachers need to calm down too. They are struck with crazy deadlines at times. Help ease their panic attacks by showing them you understand and want them to relax with this printable coffee gift.

Top Nutrition Tips For Runners

Running can also be addicting. This is especially true for those who run not only to stay fit but have chosen to as their profession. Professional runners understand the restrictions as well as the rewards that come as they stick to a general guideline while running in the heat. Running requires as much energy as you a runner can provide, but like a fuel that needs to be fired up, the human body needs water and other essential energy-giving foods to keep them going. Going around the loop with the best water bottle for running will be a great help to keep you not only fully hydrated but even topped with the essential electrolytes that you will need throughout your run.

Top Nutrition Tips For Runners

In this post, we will provide you with the nutritional guide that runners like you need to be on top of the running crowd. Make sure that you include these food combinations and take all necessary precaution that will keep you fully and properly hydrated as you go through your route, so you will end up feeling refreshed, energized, and revitalized. Instead of having to experience the pangs of dehydration and to suffer the consequence, the worse of which would be having to end your run long before you reach your intended destination.

Variety is what makes it more interesting. Add in a variety of whole foods in most of your diet as this is the healthiest way to go. Your body will benefit more from all natural sources than from processed foods. So, make it your choice to opt for natural foods over chemically enhanced and manufactured foods. You just don’t know what’s hiding in those cans. Certainly, if you cannot identify more than five ingredients on the label, you should not consider eating it. And, remember, variety is what makes nutrition interesting. Having more than enough of a good thing can have it’s side effects as well.

You need to top up regularly. It doesn’t really have to be 8 glasses of water per day. Consider that what your body needs will be different from what your friend’s physical makeup will require. Factors such as gender, age, the effort that you exert, even the clothes that you are wearing, as well as some environmental factors will influence how your body will need water. One interesting study conducted for a doctoral thesis at the Loughborough University defines some of these factors.

A good rule to consider is to drink at regular intervals. That means you will have to drink even when you are not thirsty. Remember, that thirst can also be an indicator of dehydration and that is the last thing that you will want to experience especially if you are in the middle of the road doing your regular training. You can also include fluids other than water such as soups, low-fat milk, soy beverages or unsweetened juices if you find it difficult sticking to just plain water.

Carbohydrates are a runner’s friend. Yes, you do need carbs. Munch complex carbohydrates that have a lower glycemic index. There is an assortment of carb diet that will surely work for you. You may want to try these grains: quinoa (higher in protein than any other grain), millet, kamut (makes good pasta), oats, brown rice, rye bread, and spelt (aka Dinkel).

Eat your protein. You’ll need protein every meal as this helps repair muscle tissues and to stabilize blood sugars. Nuts, seeds, and legumes will provide you with protein, fiber, and energy.

Consume fat that won’t make you fat. Omega 3 is where you’ll want to get this kind of fat. Get these from foods like fish, ground flax seed/flax oil, chia seeds, hemp seeds, and even walnuts. Having more of these healthy fats is good for arthritis, cholesterol, psoriasis (and other skin disorder), and immune response. Make sure that you limit your consumption of foods with saturated fats, however. Avoid food with trans fats completely (i.e. cakes, biscuits, doughnuts, cream-filled candies, microwave popcorn, and so on).

Chew up on fiber. Dietitians of Canada recommend 25 grams of fiber for women and 38 grams of fiber for men per day. If you are not yet used to this, make sure to include it in your diet slowly. Increase consumption gradually so that your body can adjust properly without bloating or cramping.

Eat to boost your immune system. You will need to stimulate your immune function as this will keep illnesses at bay. If you are in your best shape any time of the day, you can train better and your body will adjust properly sooner and without any constraints. Your diet should include foods that are rich in vitamins A, C and E like. Eat more dark green leafy vegetables, mushrooms, garlic, pomegranate, berries, orange, onions, red wine (in moderation), tea, citrus fruits, almonds, and turmeric.

These foods are known to have immune boosting properties. Remember that when you constantly engage in high-intensity activities, you use much oxygen every time. Consuming these foods will help protect your lungs. However, you will need to limit your consumption of refined wheat and sugar as they are said to weaken the immune system. Complete rest and proper hygiene are also things that you always need to provide for your body as these will help ensure that you will be up and about without any worries should you need to run in the heat.

Gels and chews may be yummy, but you don’t need to go crazy over them. If you are out for 2 hours or even more on the track to race or train, you will need gels as this help prevent fatigue and muscle tissue damage. It also helps replace electrolytes lost through sweat. Don’t overeat, however. Note that the number of gels that you need will depend on your body weight.

Take porion sizes. You need to be cautious of the portion sizes that you take. Remember you should not overeat or it will just defeat the purpose of the training or the race. You also need to make sure to keep your weight in check as this will help be more agile when on the field and make you healthier in the “long run”.

Consider recovery foods. Like the water that you need to drink at regular intervals, you will also need recovery foods at anticipated times. Timing is always crucial. Again, how much you will need will depend on factors already mentioned earlier.

You also need to remember that you have to be in top shape even before you run or engage in other endurance activities. Proper pacing is necessary as well so that you won’t have to catch your breath or feel exhausted when others are still having a great time in the field. You don’t have to measure up with others, but you have to be certain of what you can only extend.

Continue running and just have fun.

How To Stay Hydrated On A Holiday

When you are on a holiday, all you want to do is to enjoy what your eyes see or where your feet are leading you. There are times, that you may fail to listen to your body as it sends signal that you are already exhausted as you only want to maximize the time that you have to cover everything that you have in your bucket list. One of the things that you may forget is that your body needs to constantly be topped up with fluids that will sustain proper body functioning. It’s a simple thing to do, but at times it is the simplest that we often neglect. If you have the best water bottle for travel, that might not be a cause of concern for you, however.

Proper Hydration is simple that many tend to overlook that fact

You get ready for that trip. All you are thinking of are the things that you plan to do while in your vacation destination. You take the time to plan your routes, the places that you want to visit, things that you would like to accomplish, even the things that you may want to bring home with you. There’s just too much to think about and to do that you end using up all your energy.

You do have food to sustain you any time that you feel hungry. But you need to remember that what the body needs most is water. It’s one that sustains you that you need to refill. Unlike the air that you breathe that you automatically get from the air around you, water in the body needs to be replenished. The body does not have more that what it actually has. About two-thirds of your body contains water. But this body water is constantly used up as you breathe, perspire, digest food, remove body wastes, and do other systemic functions. If the water that is released by the body is greater than what the body receives to replace the lost fluids, dehydration will set in. That means, the body won’t be able to function well as it should with enough body water fueling the cells, the blood, and all other body parts.

Proper hydration while on a holiday is as critical as daily hydration

Because you spend too much time on the details of your travel and your holiday, you may end up getting enough fluids to fill your system. Water may not that be as inviting as a drink, but it still is the best option that you need to take. It is the basic element that the body requires in the first place. But if you are looking for some tastier alternatives to water, you may consider these fluids as healthy options.

Keeping your body well hydrated is also one of best ways that you can maximize the benefits from your holidays. You’ll feel energized if you enough body water or fluids in your body. That means you can do more, think well and make the most of your time.

Coconut Water

It may not be that easy to maintain your hydration level, but it should and could be done. It’s as simple as reaching out the best water bottle for travel and sipping smartly if you are on the road and the next restaurant or food hub is a couple of miles away or several buildings away from where you are.

It’s the easiest way to clear your mind, feel refreshed and even energized. But if you don’t have water or thinks that water tastes flat, one of the best alternatives would be coconut water. It’s not just super hydrating, but it is also rich in essential nutrients like potassium, magnesium, calcium, sodium, and manganese. So, if you need a more flavorful hydration source, try coconut water. You’ll love it.

Fruits and fruit juices. These are also tasty alternatives that you can pack in your travel bag. You can snack on fruit slices while waiting for your flight or your ride. Fruit juices can also perk you up and are also flavorful drinks that will encourage you to drink more.

As you may be enjoying much of your travel, you may forget to take a sip or find a water or liquid source where you can refill your water bottle so that hydration may be possible even when you are on the go. Dr. Emma Derbyshire, public health nutritionist and adviser to the Natural Hydration Council reminds us that, “When the weather heats up, this can drive up the body’s temperature and lead to over-heating.”

You can easily detect the early signs of over-heating. If you feel uncomfortably warm, dizzy and unable to focus well, then you are experiencing the early stages of dehydration caused by over-heating. If you fail to listen to these body signals, you may later develop a headache, feel nauseated and also extremely thirsty. If you will just disregard these symptoms or take them as signs of something else, you may experience heatstroke. This could be a serious condition and should considered as an emergency.

You can always get plenty of shade and stay protected from the sun’s UV rays by wearing appropriate clothes and apparel. However, you should never overlook the importance of proper hydration, but the importance of hydration shouldn’t be overlooked.

Holiday hydration tips

On top of these, you need to consider these holiday hydration tips to be at your best and be able to maximize the benefits of your holiday.

Always be attentive to the cues that your body is sending

Whenever you see signs of over-heating, make sure that you do something about it. Always listen to your body.

Fruits and vegetables are also great hydration supplements

Take slices of these or add puree of these fruits to your drinks. Take note, however, that water is still the best hydration source.

Pack drinks wherever you go

Whether you are heading out to the beach or plan to have a long walk after enjoying a late lunch in the crowded streets of a famous holiday spot, it is a smart thing to bring your own water bottle or packed drinks so you can keep your body well hydrated.

Drink more if you are physically active

You use more body water when you are engaging in more intense activities like hiking, swimming or playing any ball sport. Hence, you need to constantly drink more fluids to make sure you are replacing an equal amount of body fluid lost.

Maintain a light-colored urine

The color of your pee is a great indicator whether you are properly hydrated or not. Your goal is to maintain a pale straw color.

Not all liquids are hydrating

Make sure to keep track of the alcoholic or caffeinated drinks that you consume as they are diuretics. They increase the rates of water and sodium that you release when you pee.

Have enough fluids when you need to catch a flight

Internal conditions in an airplane can speed up dehydration, so you need to make sure that you take enough fluids before, during, and even after a flight.


To ensure that you won’t end up dehydrating yourself, you need to make sure to constantly top up with whatever healthy water alternative that you can find or have.

Hiking Tips For Beginners

Hiking not only gets you closer to nature. It also benefits your health in many ways. Once you start on your trek, you separate yourself from the noise and the zippy routines that you have in the city. Eventually, you will enter a placid scene where it is you who will set the pacing and most of what happens and how you will enjoy the coming hours will depend much on you.

I didn’t say all, but much, as nature has its way to either change your route thoroughly or deter you from getting to your destination. There may be bugs along the way, or a tough climb, a slippery or jagged road that may derail you from where you first intended to go. The uphill climb may be too exhausting that you will need to stop to catch your breath, freshen up, or to energize. Yet you are not stopping. It is a good thing that  you bring one of the best water bottles for hiking as you can take a sip every few minutes or so. This will make it a lot easier to go back to the route and reach your final destination.

Blisters  and bruises may also just be part of the hike. If you do not have the necessary gears, it will take longer than necessary to reach the right spot. To the experienced hiker, he knows that all it needs is the right preparation. Keeping the essentials in the right place will make it easier for you to access all that will be needed should an emergency arise.

Benefits of hiking

Many have come to love this great low-impact workout. Regularly engaging in this activity provides a number of benefits to one’s health and personal growth. Hiking is a great way to stay fit. A study published on the US National Library of Medicine National Institutes of Health indicates that your body uses 28% more energy hiking on an uneven terrain as compared to walking on a flat ground.

There are also studies, like this one conducted in 2015 from the Stanford University, showing that the more time that a person spends in natural environments  reduces anxiety as it allows the brain to engage in more calming activities. It also reduces the probability of the brain allowing negative or self-focused patterns of thought to cloud the mind. As a result, the mind and the body are continuously engaged and focused on things and thoughts that create a more pleasant or positive body and mental attitude.

Unlike walking on a plain or paved ground or on a treadmill, hiking involves several, even unpredictable, variables. Well, those unpredictable variables are what makes this activity even more fun. If you follow the following hiking tips, you will find the trek a lot more enjoyable. There will be lesser stress (we know for certain that only nature can tell what will happen throughout your trek) and you, and those whom you tagged along, will find the journey something that should be done more often.

Hiking Tips For Beginners

Hiking Tips For Beginners

Choose the appropriate trail for your fitness level

Plan to go on a hike where you will not force yourself beyond your limit. Schedule a track that will require a shorter distance than you regularly walk on a level surface. Once you have been on the route for a couple of times, it will be easier for you to determine the distance and the elevation changes that will suit you. For a first hike, opt for a small one. This could give you a greater chance to do and enjoy more while on the track and even after you reached your destination.

Have a correct understanding of the trail

Once you have decided where you will go for a hike, you need to familiarize yourself with it. Get a map and find review and related data about the place. Look for alternate routes. Take note if the trail is a loop, if you need to retrace your track, and so on.

Once you have selected a trail, obtain a map of the area and review reports and data. There are some excellent online resources available. Find out if the trail is a loop, or if you’ll have to retrace your steps, and so on. You should also take note of any intersecting trails. This could be a danger zone if you make a wrong turn. Look for some good dining spots as well which could give you the best view.

Double check the weather

Don’t just rely on your guts or tell how the day will look by simply looking up the sky. You will need verifiable data that will tell you exactly what the weather will be. This will help you determine what kind of clothing and things that you will include in your backpack.

Let others know where you are

This is one of the good reasons why you should go to social media or use your device so you could let others know where exactly you are on your hike. This will also lessen any worries that any changes on your itinerary will create on those whom you have informed about your whereabouts.

If you can bring with you a SPOT tracker, which will help you call emergency assistance by satellite, the better.

Do not forget the essential items

These items are what should always be in your backpack no matter what the level of a hike you plan to have.

  • Navigation tools (map and compass)
  • Sun protection (sunglasses & sunscreen)
  • Insulation (extra clothing)
  • Illumination (headlamp/flashlight)
  • First-aid supplies
  • Fire (waterproof matches/lighter/candle)
  • Multi-functional tools (repair kit/tool)
  • Nutrition (extra food)
  • Hydration (extra water). Make sure you bring the best water bottle for hiking.
  • Emergency shelter (tent/plastic tube tent/garbage bag)

Wear the right footwear

Invest in quality hiking footwear. Whether you are planning a short or a long hike, it is always necessary that you wear the right shoes and socks. Buy synthetic or wool socks as these materials won’t keep moisture close to your skin. Your first-aid kit should also have some dressings and other quick medication for blisters and bruises.

Pack light

Find the lightest item to pack even while considering bringing all the hiking essentials mentioned earlier. The lighter the pack, the easier for you to walk and carry your things while hiking.

Pick a pace that you can maintain

Don’t be in such a hurry to reach the destination or you’ll soon be too exhausted to reach your destination. Save your energy for more challenging turns and climbs.

Take care of the natural space

Leave no trail and let others who will trek the same track enjoy nature at its best. Don’t leave behind your trash or anything that will alter the natural beauty of the place.


Do you have plans for the weekend? Where do you plan to go?LET GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Maternity Belt Quick Facts

Your soon-to-be new bundle of joy will also create many challenges for you months before you even get to see that cute little baby. From the first week of your pregnancy, you will experience condition-related symptoms that may prove to be quite challenging for first a first time. Even if it is your second, third, or even fourth pregnancy, the changes may vary so you may still feel different every time. The changes may not only be visible on your skin, hair, and nails, but you may also feel some unusual pains throughout your pregnancy.

Common Maternity Pains

Maternity Pains

Pregnant moms always complain about a backache and other pains, especially during the latter part of their pregnancy. This happens as the body responds to the growing baby inside the belly. Aside from the usual fatigue that you may feel with the added weight that your developing baby puts inside your body, your expanding belly will become the reason for other pains that you may experience. That is why you need to wear a belly band as it does not only provide adequate support to your belly but to your lower back as well. It also encourages you to maintain a correct body posture. These lessen the strain on your core muscles and will make you feel better. If you feel better, it will be easier to look better.

Here are some of the common pains that expecting moms often complain about.

  1. Lightning crotch. This happens when you feel a sharp, stabbing pain just like when your baby is punching you in your feminine area. This is actually caused by some varicose veins that develop in your labia and in your vagina. The increasing pressure in your uterus makes it difficult for blood to flow properly upwards. The veins expand and dilate causing the tingly pain from time to time.
  2. Lower back pains. Weight shifts caused by your increasing weight modify the shape of the spinal curve. This may cause muscle spasms and frequent lower back pains.
  3. Round ligament pain. The round ligaments are a pair of ligaments located in the pelvic area. These ligaments hold the uterus in place. The round ligaments expand as the uterus enlarges to accommodate the developing baby in it. You experience a stabbing pain when these ligaments get stretched. The location of the pain changes depending on your position.
  4. Accommodation pain. This kind of pain is dull and throbbing. It happens as the uterus expands and does not go away even if you change position.
  5. Leg pains. During pregnancy, there is a lot of blood in your system and much of them end up in the lower part of the body. This causes swelling and creates much pressure in your lower extremities. This causes leg pains.
  6. Braxton Hicks contractions. You may experience Braxton Hicks contractions before real labor happens. This phenomenon is named after John Braxton Hicks, the English doctor who first described it. These intermittent contractions usually happen in the early stage of pregnancy. However, most pregnant moms would easily complain about them in the latter part of their pregnancy, starting about the 37th week of the pregnancy.

Things you need to know when wearing a maternity belt:

  1. Consult your doctor for a more appropriate use of the maternity belt. Most of these pregnancy pains are brought about by the expanding uterus. For an easy and inexpensive way to manage such condition, you may need to wear a pregnancy belt or a belly band. If you experience unusual pains, however, you may need to consult your doctor for further recommendations concerning wearing any maternity support belt.
  2. Find the right size for a better fit. Like any other maternity accessories, maternity belts are available in different sizes and from different brands. Buy premium quality belly bands that are sized to fit or to expand with your growing belly. This will ensure that you can wear it longer without having concerns whether the material will be ripped off or the velcro hooks or fastening system in it get tangled with the thread or the material which the belly band is made of.
  3. Know when and how long you need to wear a maternity belt. You want to wear one while ensuring that your baby inside your tummy is protected. So you also need to know when and how long you need to wear a maternity belt.

wearing a maternity belt

Wearing a belly band, as mentioned earlier, does more than support the expanding baby belly and lower back, but it also strengthens the core muscle, encourages you to maintain a correct posture, and also makes walking about or doing other things easier. As such, you may wear one even as early as during the early part of your pregnancy. Just make sure that you wear the pregnancy belt properly.


As for the length of time that you may wear the belt, you may want to check with your doctor how long will be enough for your condition. Your doctor may limit your use of the belt if you have a special health condition, like when you are experiencing sacroiliac joint pain.

For most people, about 3-4 hours of wearing a maternity belt will be enough for an expecting mother to benefit from it. Although wearing one of these belly bands can do much to relieve pregnancy pains, you need to make sure that you won’t overdo it. Over-dependency will just make it difficult for you to disengage from using it after pregnancy.

Check out Sarah Harris in this snap bearing one of her pregnancy necessities that make her life a whole lot better. She looks gorgeous even with her belly band. Notice how grateful she is to have a handy pregnancy buddy. Sarrah Harris is Studio 10 co-host, journalist, presenter and mum to Paul. She’s shown in this snap displaying her growing baby bump. Like Harris, you may also find wearing a maternity belt quite beneficial.


How To Choose The Best Bra For Pregnancy

Pregnancy brings with it a lot of welcoming news and also several unexpected changes. This includes drastic changes in the breasts. This is most especially true during the second and third trimesters of pregnancy. As a matter of fact, many women find it difficult to fit in their pre-pregnancy bras as their breasts become fuller as their pregnancy progresses.

This will require them to buy some new sets of bras that they can use throughout their pregnancy, and even after giving birth. This could be rather inconvenient and also quite expensive especially for one who is already working on a tight budget. If you are able to find the best bra for pregnancy, you will have to settle for just a set for the entire period, however. This post will provide you with tips on how to choose the right brassiere that you can use during pregnancy.

How To Choose The Best Bra For Pregnancy

Get the facts right away

Get the facts right away

There is no shortcut to finding the right brassiere for pregnancy. You may hear or read conflicting information about picking the right bra for expecting moms. However, the earlier you get to know the right information, the better you will be at picking the right undergarment to wear. Take note that your bra size may change throughout your pregnancy. It is just right that you know when and how to buy the right bra to accommodate your changing needs.

Some might just consider buying a bra that is a size larger than their pre-pregnancy bras. However, these brassiere do not actually provide the comfort that a maternity bra offers. Your breasts may also be more tender and sensitive most especially during the first four months of pregnancy. Once the breasts are done with its pregnancy expansion, you will note that the breasts changes won’t be as dramatic as it had been during early pregnancy.

It will be a wise decision to pick one or two that you can use during the early phase of your pregnancy. Note that during the latter phase of your condition, the bra size that you have during the first trimester might not be the same as what you will have in the next trimester. It is best to hold off the urge to buy more undergarments as you might not be using them afterward.

Know what fits well

Know what fits well

An ill-fitting brassiere may cause a lot of pain in the neck, shoulder, and back. When looking for the right bra, you need to make sure that they do not just function as expected, but that they fit your breasts well, too. Maternity bras are designed to provide a different level of support. They are also better constructed designed so that they can provide adequate support to the growing pregnant woman’s breasts without constricting or making you feel uncomfortable.

Wearing a bra that is too tight may clog your milk duct and cause some problems later on when you are ready to nurse your baby. Make sure that the bra that you will buy will not only provide adequate coverage but will also fit well. Take note of the band whether it is sitting straight and snugly around the rib cage. The center front of the bra should also sit flat on your chest.

Some women prefer not wearing any brassiere for all. However, for those who are endowed with large breasts, having a support from a well-constructed and well-fitted brassiere will be more comfortable than otherwise.

Look for the most ideal bra type that will suit your needs

Just like any other normal brassiere, there are so many style variations available when it comes to pregnancy bras. Every woman has different requirements and priorities. Needless to say, it is best to pick a maternity brassiere that will give you the freedom to do what you like to do even when you are heavy with a child.

If you would rather stay active and engage in several exercises and activities even later in  your pregnancy, a sports bra-style maternity bra will be your best pick. If you observe more tenderness and sensitivity around your chest area, it is best to look for a maternity bra that provides ample protection yet is totally comfortable for the breasts.

Opt for a brand that offers adequate support and is also highly appealing

While it is essential that you look for a comfortable wear, you should not disregard style, and quality as well. Wearing interestingly designed high-quality brassiere makes one feel more confident about themselves. If ever you are having high sensitivities at the moment, making you feel happy about what you are wearing will lessen any pain that pregnancy may bring.

Look for a comfort bra

Look for a comfort bra

A comfort bra is designed to provide adequate support, lift, and comfort to the breasts as the body changes with pregnancy. It is particularly designed to fit several bra sizes, so it keeps fitted on your breasts even if they grow throughout your pregnancy. Even then, should you consider buying a comfort bra make sure that you opt for one that is a size bigger than your current breast size. This will ensure that your breasts will be given enough room to grow in the coming months ahead.

You may find your pregnancy a lot more bearable if you have put on the right garment to wear in even at the beginning of the day. You will also feel rested when you have to resign for the night as you did not feel constricted with what you were wearing during the day. It will help if you look for the best-fitting bra that will provide the right support but won’t sacrifice quality and appeal as well.

You should also remember that you need to keep watch your weight when you are pregnant. Take note that gaining too much or too little will affect the health of your baby as well. It is just proper that you don’t just consider the size of your chest, but also the size of your waist. These are just a couple of things that you need to take charge when you are pregnant.

Do you have any other thing to say on this matter? Share your thoughts with us in the comments’ section below.

Safe Ways To Treat Acne Effectively During Pregnancy

Your hormones, the potent cocktail of chemicals, behave erratically during pregnancy. These causes constant mood swings, bloating, and several other changes on a pregnant woman’s skin. The fluctuations in hormonal levels can also cause acne during pregnancy. It is nothing really to be worried about as it is just a manifestation of the rampaging hormones inside the body. However, it can be seriously annoying and many will try to use just about anything to treat acne even if these treatments are unsafe. Fortunately, there are safe and effective ways to treat acne during pregnancy. Remember, however, that it will take some time for acne to heal.

Acne Treatment During Pregnancy

Here are several ways that you can manage or cure your acne:

  1. Taking medications. Your primary health provider knows exactly what you need to take for your skin condition. Make sure to take only as recommended. Your doctor will also remind you not to take two medications with the same active ingredients at the same time. It is also best that you avoid any treatment that will cause the skin to peel as this will mean that more of what may be necessary may penetrate the pores of the skin. Take note of the drug ingredients or medications that your doctor will tell you not to take or use.
  2. Try topical treatments. Topical solutions with Glycolic acids and other alpha hydroxy acids  (AHAs) are thought to be safe during pregnancy. Only a small amount of the solution is applied directly to the affected area. This solution can also be in the form of a lotion, cream, and facial wash. However, it is not recommended to take oral acne treatment as they can be hazardous. You will need to consult your health provider if  you think you need to take oral acne treatments instead.
  3. Use topical azelaic acid. Azelaic acid is considered to be a category B treatment for pregnant women under the US FDA. However, there are no studies on human subjects establishing this yet. Only take this medication as prescribed by a specialist.
  4. Apply topical antibacterial solution. Acne appears when dead skin cells and excess oil clog the pores of the skin and attract bacteria. Clindamycin and erythromycin, two of the most common antibacterial solutions, are both considered to be under category B medication for pregnant women. You may need your doctor’s prescription to use this medication, however.
  5. Avoid medication that contains high-risk compounds. Isotretinoin (Accutane), Tretinoin (Retin-A, Renova), adapalene (Differin), Tazorac (tazarotene) and other retinoids are considered high-risk medications as they may cause birth defects or miscarriage. Another drug, Tetracycline, may affect bone and tooth development in the fetus. Lastly, hormonal therapy is also considered a high-risk treatment as it can cause major developmental changes to the unborn child.
  6. Natural acne treatments. There are safer ways to treat acne during pregnancy. You won’t need any prescription for these as health experts agree that they can be used safely and effectively
  7. Keeping your skin clean. Regular washing of your face and body with a gentle soap and water will help remove excess oil and unclog the pores. This will ensure that no acne buildup will be there. Just make sure to wash your skin gently and pat dry. Excessive washing and rubbing will eventually dry out the skin. This will cause the oil glands to produce more oil, which eventually will trigger an acne outbreak. It may also cause irritation and cause other skin problems.
  8. Do not pinch or pop your pimples. This may also cause skin irritation that may trigger an acne breakout. Keep your hands clean and away from your face.
  9. Use makeup products that are non-comedogenic. Not all makeup products may be safe for your skin. Some may even encourage acne breakout. Non-comedogenic products are less likely to clog the pores of the skin.
  10. Eat a healthy and balanced diet. All that your baby needs is a healthy diet that he can absorb so his brain and body will be fully developed. This will also ensure that your immune system will be fully functioning and will help keep any unsightly skin problems away.
  11. Apply natural acne solutions. Though they may not be as effective as prescribed medications, they are less likely create any harm to your baby. There are several ways you can use natural ingredients as a solution for acne. Argan oil, olive, oil, as well as honey and sugar mix can be applied directly on the affected area.
  12. Take oral zinc supplements. Pregnant women are required to have a daily intake of 15 mg of zinc per day. Taking oral zinc supplements (if you are not receiving an adequate amount from the food that you take) is said to help manage acne. However, you will need to stop taking this supplement when you start breastfeeding your baby.
  13. Drink 8-10 glasses of water every day. Keeping your body hydrated is a good way to remove toxins from your body through your sweat, feces, and urine. This also a good way to unclog the pores and keep dead skin and excess oil from accumulating within those areas. Make sure that you drink about 8-10 glasses each day.

It is up to you whether to go with the natural way or those clinically proven methods to treat acne. Whichever treatment method you take, always consider your health provider’s advise. Take note also that you don’t need to worry much about your condition as it may just worsen your condition. Just relax and stick to healthy living to keep your baby safe and enjoying a stress-free pregnancy.

How to Choose the Right Sunscreen for Pregnancy

Protecting the skin from the harmful rays of the sun is extremely important, especially for pregnant women. Choosing the right sunscreen for pregnancy that will not only keep your skin but your baby as well is not as easy as it might seem.

Pigment-producing cells known as melanocytes are active beyond usual during pregnancy. This overproduction makes the skin more susceptible to discoloration. That is how those freckles, melasma, and other skin imperfections start to form when the skin is exposed to UV rays. Pregnancy also affects the immune system which, in turn, makes the skin susceptible to skin cancer. It is, therefore, vital to protect your body’s first line of defense from the harmful rays of the sun.

Choosing The Right Sunscreen For Pregnancy

Though there are clothing options that can help lessen the probability of the rays of the sun directly hitting your skin, it can be quite cumbersome and obtrusive at times. You may put on a hat or wear long-sleeved tops, skirts or pants. They may not be practical all the time, however. Pregnant women feel a lot hotter than normal. Putting on accessories like a hat or wearing something that will cover the skin may not be helpful at all.

Your best option would then be applying some sunscreen to your skin every two to three hours when you have to spend long hours outside of an uncovered space.

But how do you decide which sunscreen would be the best for your skin? Here are some tips you may need to consider when looking for the best sunscreen for pregnancy.

  • Choose a formula that can effectively guard against both UVA and UVB rays with an SPF of 30 or higher. UVA rays penetrate the skin deeper than UVB and are known to cause significant damage to the outermost skin layer or the epidermis. UVB rays, on the other hand, cause skin reddening and sunburn.
  • Opt for a sunscreen product that does not contain retinyl palmitate. This ingredient is a topical form of vitamin A that the skin changes to retinoids (a compound that is also found in some acne medications). It is said that this ingredient is known to increase the risk of birth defects. Note that retinyl palmitate may also be indicated in product labels as vitamin A palmitate, retinol palmitate, and retinol hexadecanoate.
  • Look for a water-resistant or a sweat-resistant sunscreen for a longer and more effective application of the product.
  • Opt for a sunscreen product that does not contain PABA (a short form of an anti-oxidant known as Para-AminoBenzoic Acid or 4-Aminobenzoic acid). It is sometimes called Vitamin Bx, but it is not actually a true vitamin. It is said that this substance can cause skin allergies, vitiligo, as well as liver toxicity.

It is essential to protect the skin from the damaging foreign elements, including those that are emitted by the sun. Apply the right sunscreen product generously on all parts of the skin that may be exposed to the sun. Make sure also that you re-apply the formula after at least every two hours to ensure that your skin will be well-protected while you are out enjoying the sun.



10 Benefits Of Yoga During Pregnancy

Your body deals with so many things during pregnancy. However, it is not only the added weight of the developing baby inside your tummy that may make you feel sluggish. The overall hormonal changes within you, as well as outside your body, may take a toll on your physical, mental, and emotional well-being. These changes happen as your body adapts to your condition. As such, adequate rest and the right nutrients are needed to ensure that both you and the baby’s health is taken care of properly.

Even with good food and enough rest, however, you may still need to do some form of exercise to release the toxins from your body and to feel relaxed and rejuvenated. Yoga, combined with other forms of exercise (like walking and running), will provide several benefits that will make your pregnancy.

Yoga in History

Yoga has long been in the history of Indian ancient form of spirituality. In classic Indian texts, the term has been used in a variety of ways and is intended to free the body, soul, and spirit. It is practiced that all three may all be functioning as one unified and contented entity.

This practice caught the attention of the Western World during the middle of the 19th century. However, it was not until the 1980s when yoga became associated with heart health and disconnected to any religious practices (“Yoga” Wikipedia, The Free Encyclopedia). From then on, it has attracted millions of people in the US alone. It has become “a universal language of universal language of spiritual exercise in the United States, crossing many lines of religion and cultures” (ibid).

Yoga and Pregnancy

Yoga and Pregnancy

Yoga is practiced all over the world in the form of postures (a.k.a. asanas). These postures, in general, provide self-care during pregnancy and prepares the expectant mother for labor and delivery. Yoga, when combined with the best skin care products for pregnancy, adequate rest and nutritional intake, will assure that your pregnancy would be the best time for you to be looking great.

There are a number of asanas that can be done during pregnancy. A few of the popular poses are as follows: the cat/cow pose, the child pose, and the triangle pose. As mentioned earlier, there are other exercises that you may consider doing during your pregnancy. However, yoga exercises have become a more favored form of exercise because of the benefits that it provide to the expectant mother.

Here are 10 benefits that you may gain from doing yoga exercises:

  • Relaxes the mind and makes one feel at peace and have a sense of balance.
  • Increases the possibility of having a natural birth as well as an earlier recovery.
  • Helps improve the blood circulation in the body and makes possible an adequate oxygen intake, which is essential for the proper development of the baby in the womb.
  • Eases any back pains (such as lower back pains) that are commonly felt during pregnancy.
  • Certain yoga positions alleviate digestive problems, such as feeling gassy, nauseous, or constipated.
  • It helps removes stress, fatigue, and even anxiety.
  • The different yoga poses work to affect the muscles, joints, and also the various body systems. This makes you more aware of your body and breathing and prepares your mind and body for childbirth.
  • Helps develop the mother’s reproductive system and also strengthens the pelvic muscles.
  • Makes you look healthier and satisfied with your pregnancy.
  • Reduces the occurrence of intrauterine growth restriction as well as pregnancy-induced hypertension.

Yoga can be practiced any time (pre-pregnancy, pregnancy, even after child delivery). As your body changes during these periods, you have to make sure that your exercises will also fit what your body requires. If you have any special concerns during or after your pregnancy, you should always consider your physician’s advice. Always remember to listen to your body. These exercises are intended to help you maintain a balanced body, spirit, and mind. With all the benefits mentioned, yoga can be a vital routine that will make your pregnancy one of the most memorable moments of your life.

Beach Volleyball: Two Blocks Away

Volleyball is my sport. I joined the JV team my freshman year of high school and I was absolutely terrible. I did it because my best friend was on the team and her mom was the coach and I sure as heck wanted to be a part of something when entering the dark ages (aka high school).

I picked it up. By the next season, I was serving overhand (and in bounds!) without a flinch, could dig rather well, and was working on being an outside hitter. I had found my sport.

I liked that it wasn’t a contact sport, that communication and everyone being a team player was key, and that my right upper trap was a little stronger than my left thanks to finally getting decent at spiking at the net 😉

In college, I played volleyball intramurals and continued to get better, even though it was more just for fun. It was a great way to meet more people, and what else was I going to do a 9pm on a school night, study??

While court volleyball isn’t really an option anymore, I have found a passion for sand volleyball! And the best part… its something my husband enjoys as well. To me, there is nothing better than finding a hobby you and your spouse have fun doing together. Sure I enjoy running solo, as its my personal escape, and hubs has his own things he prefers to do sans wife, but when we come together and are able to release our competitiveness a little, this is a win all around.

There is an adult sports league in our area that offers all sorts of sports for people to play. (Who knew you could still have fun like that after college!?) We previously played on an ultimate Frisbee team when we first got married and looked forward to our once-a-week nightly game. So when one of his coworkers asked if he was interested in getting a team together to play beach volleyball, we were all in.

With its convenient location and fun atmosphere, we had a blast each week hitting the ball around with friends. We signed up in the “recreation” league since the four of us hadn’t played together and we weren’t so sure about the competition. While some of the games were a bit of an easy win, we had some challenges and I think recreation is just where we needed to start 🙂

We played 8 games total, but only 3 of them had our whole team there! It seemed every week one of us had a work obligation to attend to. However, even with a 3-man team we won all games but one.



In playoffs, we were to play the two hardest teams. If we won the first game, we would make it to the championship, woop! The first team gave us a run for our money but we were able to beat them in 2 games (its best 2 out of 3, playing to 21 points, rally scoring). The championship started 30 minutes later. Our team rested and watched in awe of the team we were to play warming up. Like… we literally stood semi-circle on our side of the net and watched them pepper the ball. Winners.

Don’t ask how it happened. But we beat them in two games. The rules were a lot more strict for the playoffs/championship, and I think that threw off their game a bit. They had 6 players total that they had to rotate in and the ref was calling every little thing you could think of. Somehow this landed to our advantage and before we knew it championship glasses were being forced in our hands and we huddled together to take our winners’ pic.

champs(No, we didn’t wear bikinis. It was freezing almost every game. Oh, and also we would just never do that!)

20140227_180055Parental support at almost every game! Any game that started before 8pm (haha) my parents would make the drive to come watch.

IMG_0440Always a nice view when we played!

These winners can’t get enough. We’ve recruited more people and we plan on playing next season! Stay tuned!


What sport did you play in high school/college? Do you still play it for fun/for serious??

Tell me one active thing you enjoy doing with your significant other?!