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.
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One-sentence summary -- Eat whole grains. Enjoy your fruits and vegetables. Add protein to your diet. Eat dairy. Stay hydrated.

Q: If you break the old window, be extremely careful clearing the shards. Ensure the you sweep up or clear the area with a shop vac and wear gloves. Use a circular saw or a hand saw to make the first cut into the current window frame. This will make it easier to pry out the frame. The frame’s material will determine how difficult this process is. For many frames you may be able to use a simple pry bar to rip out the frame. If the jambs are set in concrete or mortar, chisel some of it away to ease removal. When dealing with metal frames cast in the concrete, it is usually best to leave these in place. Ask your glass fabricator for suggestions. You want the space to be as clear and even as possible before installing the block panel, so remove any leftover caulking and clear the space of any debris.
A: Remove the old window. Cut through the frame. Rip out the old jamb. Remove caulking with a utility knife.

Article: Grip a pencil, marble or any other small object with your toes and repeatedly hold it for six seconds before setting it down.  This is an easy exercise to do when watching television, reading or working because it does not require much attention. Take 20 marbles and see if you can drop them into a bowl one at a time for an added workout. Place the towel at your feet and slowly curl it towards you by only using your toes. Repeat this five times for both feet. If you would like to increase the resistance of the towel add some weight to the end of it. Find some rocks (make sure they are not sharp or jagged) that you can walk on comfortably. Your feet will grip the rocks naturally and the changing surface of the rocks will work out the nerves in the feet that actually connect to the lower back, strengthening both. Sand has a lot of give when you walk through it. Doing so barefoot is a great way to flex your toes, as you’ll need them to help grip into the sand as you push forward. Take your shoes off when you’re next at the beach. Just be careful of glass and other debris. Try climbing a sand dune barefoot for even more intensity, if there are any in your area or at your local beach.
Question: What is a summary of what this article is about?
Lift objects with the toes. Grip a towel with your toes. Walk on rocks. Walk barefoot through sand.

Article: Water is usually enough to rehydrate adults. Other options include clear broth, popsicles, Jell-O, and sports drinks that contain electrolytes. Go slow; drinking too much too fast may cause vomiting.  Try ice chips. They dissolve slowly and the cooling effect can be helpful for overheated people.  If the dehydration is the result of prolonged physical activity, consume a sports drink that contains electrolytes. When you’re dehydrated, avoid caffeine and alcohol. These have dehydrating effects on the body. Beverages such as coffee, caffeinated tea, and soda should not be taken while dehydrated. You should also avoid fruit juices, as the sugar can have a dehydrating effect by increasing urination. If you are not nauseated, try eating some fruits and vegetables with a high water content.  Watermelon, cantaloupe, grapefruit, oranges, and strawberries are very high in water content. Broccoli, cauliflower, cabbage, celery, cucumbers, eggplant, lettuce, sweet peppers, radishes, spinach, zucchini, and tomatoes have very high water content. Avoid dairy if you have diarrhea or nausea along with dehydration. It can make these symptoms worse. Continue to rehydrate and rest over the next 24 hours. Drink plenty of fluids. Do not stop drinking simply because you don’t feel thirsty anymore. It can take several days to completely replace lost fluids. If you don’t feel better after rehydrating, or if you have a fever over 104°F (40°C), seek immediate medical help.
Question: What is a summary of what this article is about?
Drink water and clear liquids in small amounts. Avoid some fluids. Eat foods with a high water content. Continue hydrating. Seek medical assistance if you do not improve.