Select nutrient-dense but light choices such as a grilled chicken breast with steamed greens, a tiny baked potato with baked beans, stir-fried noodles with veggies or a effectively-cooked omelette.
For snacks try a banana smoothie (manufactured with a banana and low-unwanted fat yogurt), hummus with carrot sticks, rye crispbreads with cream cheese and cucumber, unsalted nuts or dried fruit.
Tiredness in pregnancy can also be linked with a lack of iron, which is needed for the duration of pregnancy for the blood provide to your developing little one. Iron levels are tested in the course of pregnancy and you will be suggested if you want to consider dietary supplements or enhance the sum of iron in your diet plan. But make positive you incorporate iron-containing food items this kind of as red meat, pulses (this kind of as lentils and beans), eggs, bread, green greens (this kind of as spinach and broccoli), dried fruit (e.g. apricots) and fortified foods like breakfast cereals.
Also, drink lots of fluid as even mild dehydration will make you tired. Drinks this kind of as milk and juices can assist give added calories when you are struggling to consume too. But try not to drink a whole lot with meals as it can fill up your stomach, leaving less space for meals.
Q: In 2006 I fractured my left shoulder attempting to climb a tree. Now it cracks and is unpleasant when I move it. Painkillers have not aided and an MRI scan suggests bursitis.
A: Dr Dan Rutherford writes
The shoulder is a ball and socket joint but the socket, which is part of the shoulder blade, is shallow and is in speak to with only about a third of the ball-shaped leading of the humerus (upper arm bone) at any 1 time.
This permits a broad range of movement of the joint at the cost of generating it susceptible to injury of the supporting muscle tissue and ligaments. Bursitis indicates there is added fluid in the lubricating pockets all around the joint that let the tendons slide over the bones.
A nicely judged injection of steroid in the inflamed bursa can help, but offered the length of time you have had the issue any advantage will probably be short-term.
In excess of the years you may have produced tightening of the tissues close to the joint, i.e. a “frozen shoulder”. Even though it can be a prolonged haul to regain full perform, physiotherapy is the main remedy. If that is unsuccessful then you ought to inquire to be referred to an orthopaedic surgeon who specialises in shoulder injuries.
Q: I commenced going for runs just following Christmas, about two or three times a week. I was hoping to lose weight and tone up, especially about my legs. The opposite looks to have took place, and my thighs feel and appear bulkier. I have a healthful diet. Is this typical?
DH, by electronic mail
A: Tony Gallagher writes
Usually speaking, running will slim down your legs, producing them much more toned rather than feeling and seeking bulkier. If you had excess body fat on your legs to start off with, you could have misplaced some of this extra thereby revealing a lot more of your legs than you are utilized to.
For folks to bulk up their legs it typical takes a good deal of concentrated hard work. Sprinters, for illustration, who use a distinct type of muscle fibre from endurance joggers, train with an intensity that makes it possible for them to be fast above short distances and their legs clearly could really well bulk up. This doesn’t sound like what you are doing.
If you are a woman you should keep in mind, also, that females have higher issues than men gaining a fantastic deal of muscle unless they take testosterone.
In practically all cases the shape of your muscle will possibly seem like the shape of the vast majority of muscle fibres that you recruit, develop and use. In your situation this sounds like long, lean muscle. It is really worth thinking about, also, that much of your physique form, dimension, and common improvement is basically due to genetics.
Even if your legs are not, in reality, bulkier you shouldn’t really truly feel like they are. If your legs feel heavy, stretching following every single run will assist alleviate this.
If you do not have adequate supplies of iron in your diet program this can contribute to legs feeling hefty or probably even bulky as you describe. A foam roller and sports activities massage could be of use to you also.
Q: Given that I was a teenager, I’ve had mouth ulcers at occasions of stress, but now they seem to be acquiring bigger and deeper, and they make eating and drinking extremely unpleasant. None of the in excess of-the-counter treatments looks to support. Are they induced by a deficiency of some kind?
A: Dr Dan Rutherford writes
Some men and women are unlucky and get recurrent mouth (“aphthous”) ulcers for no clear purpose but there can be an underlying cause that is not evident. It took me years to perform out that chocolate triggered mine, as there was always a gap of a number of days between consuming the chocolate and obtaining the ulcer.
A current patient admitted a fondness for fizzy drinks that turned out to be the trigger in her situation. Subtle changes in the normal bacterial population in the mouth had been, I feel, becoming brought on by these food objects, top to a tiny break in the lining of the mouth, which then became an ulcer.
Remedy was evident in each of our examples. The widespread mouth ulcer always completely heals up before it comes back.
Any mouth ulcer that fails to heal right after two weeks is not 1 of these and need to be checked meticulously by a dentist or doctor.
The next time you get an ulcer request your GP to take a viral swab from it as occasionally these ulcers are, in reality, due to the cold sore virus (herpes simplex kind one).
Other than topical gel you could try antiseptic mouthwash (chlorhexidine) or sucking a steroid lozenge held until finally it dissolves towards the ulcer with your tongue four occasions every day.
See the following useful site for much more details.
*Send your questions to lifecoach@telegraph.co.united kingdom, or to 111 Buckingham Palace Street, London SW1W 0DT
Life coach: what food will give me power?
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