INPUT ARTICLE: Article: Your shoes should fit well, and you should be able to tie them securely so they fit snugly around your feet. To check if a shoe is supportive, hold it by the toe and heel and try to gently bend it in half. If you can easily bend the sole in half, it won’t provide enough support for your feet. Go for shoes with soles that are sturdy, thick, and can’t be bent in half. Footwear that doesn’t support your feet can cause or worsen pain. If possible, only wear supportive shoes, especially when you experience heel pain. Additionally, avoid walking around barefoot. Replace old and worn out shoes as they have lost comfort and arch support. Runners should buy a new pair of shoes after using it for 500 miles. Shoes should be checked for cushioning and adequacy of arch support well before use. Always prefer shoes with greater support and optimal inner lining to absorb the shock and stress. It is not suggested to walk barefoot on hard or rigid surfaces.

SUMMARY: Choose shoes with laces and supportive soles. Avoid wearing flip-flops and other flimsy footwear. Don’t wear worn-out athletic shoes.


INPUT ARTICLE: Article: Driving is one of the cheapest and easiest ways to get around Canada. If you live close to Canada, you can drive your own car through customs and border control, or you can rent a car. Renting a car is more expensive, but is worth it if you are traveling long distances.  As a general rule of thumb, if you’re planning on traveling to 3 or more cities, it’s a good idea to rent a car because you will be traveling longer distances to get to your destinations. If you choose to drive around Canada, try to get gas on Native Reserves because it tends to be cheaper. The reserves are subject to fewer taxes which reduces the overall price of gas. First Nation reserves are marked by signs on the highways, or you can locate them on a map. Like in the U.S., Canada has a Megabus system that runs across the country and also makes stops in cities along the border in the U.S. You can travel from Toronto to Montreal, and tickets are extremely cheap, especially when booked in advance. Be aware that the Megabus tends to be slower and run late, so it may not be the most efficient option if you have a tight schedule. Airlines like Flair and WOW are offering low-cost flights within the U.S. and Canada between major cities for around $100. Since they’re budget airlines, they don’t include things like checked bags, but this is a great option for light travelers who need an inexpensive way to get to Canada.  Budget airlines are able to offer low-cost tickets by eliminating the traditional frills of air travel, like checked baggage and in-flight snacks and drinks. Anything considered an amenity comes with a fee from the airline. If you don’t live near a major city, consider driving to the nearest major airport to save on the cost of an additional flight. If you’re located outside of the U.S. and Canada, WOW airlines offers flights from most European cities. Alternatively, you can book a longer flight with a traditional airline, then fly between cities on a budget airline. Canada has an extensive rail system, and train travel is one of the most cost-friendly ways to see the country. Tickets for economy class start as low as $25 CAD for shorter distances, and there are packages for longer distances as well. You can select to travel in economy class, which secures you a seat; business or touring class, which provides access to refreshments and larger seats; and sleeper class, which gives you a bed for overnight travel.

SUMMARY: Opt to drive if you have a car. Take the Megabus from city to city. Fly to Canada with a budget airline. Travel by train across Canada and along the coasts.


INPUT ARTICLE: Article: Incorporate foods from the five groups into your daily diet. Eat smaller and more frequent meals during the day to minimize your symptoms. This can ensure that you get the nutrients important for you and your baby.  Managing your diet can also reduce GI symptoms. Select foods from the five groups ever day, including:  Three servings of lean proteins like chicken, salmon, nuts, or  pork Five or more servings of fruits and vegetables, such as raspberries or broccoli At least three servings of calcium-rich and low-fat dairy products, such as yogurt, cheese or eggs Six or more 2 oz (60 g) servings of whole grains such as brown rice or pasta and whole wheat bread. . Drink at least 15 cups of water a day. This can keep you hydrated and sustain your pregnancy. It can also ease GI issues such as nausea and constipation. Include non-caffeinated tea, bouillon, sodas, and juices in your daily water total. Clear, non-caffeinated soft drinks such as low-sugar ginger ales may also ease nausea and vomiting. Sit or stand up straight for several hours after eating or drinking. Bending over or lying down flat can cause heartburn or belching and may make your GI symptoms worse. Wait at least 3 hours to go to bed after a meal to ensure your slowed digestion doesn’t keep you awake. Steer clear of foods and beverages with alcohol or caffeine during your pregnancy. Do not smoke. All three substances can harm your baby. They can also make GI issues worse. Speak to your doctor if you are having trouble avoiding these substances. They can help you reduce your intake. Review your food journal and see if you notice any correlation between certain foods and your GI issues. Limit or avoid these foods as much as possible. Some typical trigger foods for pregnant women include:  Fatty foods, including fried foods and fatty cuts of meat Chocolate Spicy dishes  Citrus fruits and other acidic foods such as tomatoes Salad dressings Ask your doctor if you and your baby are healthy enough for gentle to moderate exercise. Aim to get at least 30 minutes of moderate exercise most days of the week. Doing low to moderate intensity cardiovascular exercise can ease GI issues such as constipation.  The best way to gauge if you’re doing low- to moderate intensity exercise is that you can still talk but not sing while working out.  Try walking, swimming, jogging, rowing, biking, or using an elliptical machine.  Rowing and elliptical machines may become more difficult as pregnancy progresses. Listen to your body and consult your doctor to determine what makes the most sense for you.

SUMMARY: Eat healthy, small meals. Drink plenty of fluids Stay upright after eating or drinking. Avoid alcohol, tobacco, and caffeine. Steer clear of trigger foods. Get regular exercise.


INPUT ARTICLE: Article: The sooner you introduce your baby to the breast, the better your chances of having the baby accept and effectively breastfeed. It will also immediately prompt your body to begin the process of producing milk. Having your baby nearby encourages the stimulation of important maternal hormones that promote milk production.  If you give birth in a hospital, request that the staff either allow your baby to remain in your room or be brought in every 1 to 2 hours–even overnight–for feeding. Do not allow hospital staff to supplement your breastfeeding with sugar water or infant formula unless the baby has a medical need for additional calories, suffers from a feeding problem, or you are temporarily physically unable to attempt to breastfeed. Do not offer pacifiers and instruct medical staff at the hospital that you do not want the baby offered pacifiers or bottles. The more frequently you bring the baby to your breast to try to feed, the more your body will receive signals to produce milk and the more accustomed your baby will become to sucking effectively, which encourages the production and let-down of milk.

SUMMARY:
Try breastfeeding almost immediately after birth. Request the baby stay in your room or be brought in for feedings. Offer the breast every single time the baby wants to feed.