Cholesterol: Fundamental For Life.

What Is Cholesterol?

Cholesterol is a substance made in the liver and it is vital to human life. You can also get cholesterol through foods, but because it can’t be created by plants, you can only find it in animal products, like meat and dairy.

As fate would have it, one of the most important chemicals in human physiology to sustain life is cholesterol. Yes, this is the same cholesterol that has been so vilified over the past several decades as being the cause of everything from heart disease to global warming.

Two Kinds of Cholesterol

There are two main types of cholesterol: LDL and HDL. The cholesterol blood test tells how much of each kind you have.

1. Most cholesterol is LDL (low-density lipoprotein) cholesterol. This type is most likely to make something calledplaque that can clog a person's arteries. Plaque keeps blood from flowing through the body the way it should. People often call LDL cholesterol "bad cholesterol."
2. HDL (high-density lipoprotein) cholesterol doesn't clog arteries. HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver, where it can be processed and sent out of the body. That's why people often call HDL "good cholesterol."

Let’s take a step back and embrace the understanding of the critical role of cholesterol in keeping you healthy:

• One of the most important chemicals in human physiology to sustain life is CHOLESTEROL. 
• Cholesterol is a fundamental component of every cell membrane in the human body including brain cells. 
• Cholesterol is the raw material from which your body is able to manufacture Vitamin D in the sunshine.
• Cholesterol is a brain antioxidant- protecting brain cells against the ravages of free radicals.
• Cholesterol is the raw material from which we manufacture the sex hormones including estrogen, progesterone, testosterone & even cortisol as well. 

It's OK to eat some food with cholesterol. You just don't want to eat too much. Many of the foods that have cholesterol are also high in saturated and trans fats. Those two kinds of fat can increase LDL cholesterol. High levels of LDL cholesterol increase a person's chances of having heart disease and strokes.

Cholesterol level in the diet should not exceed 300 mg. Liver synthesizes as much as 2 g of Cholesterol per day. The advantages of a vegetarian diet are that it is low in calories, fat & cholesterol & that it has adequate fiber which helps in binding cholesterol & increase the polyunsaturated fatty acids but also because the plant sterol inhibits cholesterol absorption.

Foods with cholesterol	Cholesterol values per 100 g
Butter	250mg
Ghee	300mg
Milk (Cow)	14 mg
Milk (buffalo)	16 mg
Milk (Skimmed)	2 mg
Milk (Condensed)	40 mg
Cream	40 mg
Cheese	100 mg
Egg (whole)	400 mg
Egg (yolk)	1120 mg
Chicken without skin	60 mg
Chicken with skin	100 mg
Beef	70 mg
Mutton	65 mg
Pork	90 mg
Prawns/Shrimps	150 mg
Fish (Lean)	45 mg
Fish (Fatty)	45 mg
Liver	300 mg

You Need a Little, Not a Lot

Your body needs some cholesterol to help your organs grow and work. But too much cholesterol in the blood can clog the arteries that carry blood around your body. People with high cholesterol might need to take medicine to lower the amount that floats around in their blood.

If cholesterol builds up in a person's blood vessels over many years, it might lead to:

1. a heart attack that can damage the heart
2. a stroke that can damage the brain

Both kids and adults can have too much cholesterol in their blood. Doctors can find out what your cholesterol level is by ordering a blood test.

Keeping These Numbers in Check

There are several things that influence your cholesterol numbers — most of which you have control over. While heredity may play a role, so too does diet, weight, and exercise.

Eating foods that are low in cholesterol and saturated fats, getting regular exercise, and managing your weight are all associated with lower cholesterol levels and lower risks of cardiovascular disease.

What If You Have High Cholesterol?

If a blood test shows you have high cholesterol, talk to your doctor. He or she can give you advice on what you can do to lower your cholesterol — like eating less fried food and choosing low-fat or fat-free milk, cheese, and yogurt.

Plaque can start building up in the arteries when people are in their teens. That's why it's good to keep your heart healthy now.

Here are four things you can do:

1. Eat lots of different healthy foods, especially fruits, vegetables, and whole grains.
2. Get plenty of exercise.
3. Stay at a healthy weight.
4. Don't smoke.

NOTE: Cholesterol is Not Just Diet Related

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Sweet cinnamon carrot sticks

5-Ingredient cinnamon carrot fries are a sweet twist on traditional baked fries. The carrots can be served as a side, a relish or an appetizer! 

Carrots are so versatile. They can be eaten raw, roasted, fried, mashed or even baked in a cake! Whether sweet or savory, you can transform them to fit your taste buds.

One of my favorite ways to enjoy carrots is cut and baked as fries! I love simple side dishes to go with a quick lunch or dinner, and this recipe fits the bill.

If you’re making burgers or chicken strips, you may want fries on the side as well. Cinnamon carrot fries are perfect if you’re craving something a little sweeter than your average fry. Baked with a little coconut flour, the carrots hold up in the oven. You won’t be left with soggy, flimsy fries.

Who wants sweet cinnamon carrot sticks?? A simple but very yummy side. Here is the recipe...

Preparation time does not include time needed to cool before serving. 

PREP 10 MINS

COOK 15 MINS

Cinnamon carrot sticks recipe

Ingredients

- 6 medium size carrots(cut in to sticks or any shape you want)
- 1 stick of butter
- 3 tablespoons sugar
- 2 tablespoons water
- 1/2 teaspoon cinnamon powder.

Procedures

- in a small cooking pot add in the sugar and the water. Bring this to a boil stirring until all the sugar dissolves. Continue cooking for 1 more minute until you have a sugar syrup. Put this aside.
- melt the butter in a pan. Immediately after the butter melts add in the carrots and toss well. Cook this on medium low heat for about 3 minutes then sprinkle the cinnamon on top. Mix well and cook for another minute.
- Now add the sugar syrup and stir to coat the carrot sticks with it.
- cook this for about 3 more minutes or until the carrots are done to you preferred level.
- Serve.

Calories per serving of Sweet Cinnamon Carrot Sticks

• 50 calories of Earth Balance Natural Buttery Spread, (0.50 tbsp)
• 30 calories of Baby Carrots, raw, (9 medium)
• 11 calories of agave nectar, (0.75 tsp)
• 9 calories of Cinnamon, ground, (0.50 tbsp)

Nutrition Facts

Servings Per Recipe: 2

Serving Size: 1 serving

Amount Per Serving

• Calories104.3
• Total Fat6.1 g
• Saturated Fat1.9 g
• Polyunsaturated Fat2.0 g
• Monounsaturated Fat1.8 g
• Cholesterol0.0 mg
• Sodium92.4 mg
• Potassium268.1 mg
• Total Carbohydrate13.1 g
• Dietary Fiber3.5 g
• Sugars0.1 g
• Protein0.9 g

• Vitamin A270.4 %
• Vitamin B-120.0 %
• Vitamin B-64.0 %
• Vitamin C14.2 %
• Vitamin D0.0 %
• Vitamin E0.0 %
• Calcium6.2 %
• Copper2.5 %
• Folate7.7 %
• Iron11.1 %
• Magnesium3.2 %
• Manganese31.8 %
• Niacin4.2 %
• Pantothenic Acid2.1 %
• Phosphorus3.6 %
• Riboflavin2.9 %
• Selenium1.2 %
• Thiamin2.0 %
• Zinc1.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Remedies For Enlarged Prostate

The Prostate Gland is a male gland which is to the shape & size of Chestnut. It is located at the base of the bladder & around the beginning of the urethra.

The prostate is a gland that produces the fluid that carries sperm during ejaculation. The prostate gland surrounds the urethra, the tube through which urine passes out of the body.

There are various kinds of disorders of the Prostate, the most famous hypertrophy or enlargement of the prostate gland & prostatis or inflammation of the prostate gland. 

An enlarged prostate means the gland has grown bigger. Prostate enlargement happens to almost all men as they get older.

An enlarged prostate is often called benign prostatic hyperplasia (BPH). It is not cancer, and it does not raise your risk for prostate cancer.

Causes Of Enlarged Prostate

The actual cause of prostate enlargement is unknown. Factors linked to aging and changes in the cells of the testicles may have a role in the growth of the gland. Men who have had their testicles removed at a young age (for example, as a result of testicular cancer) do not develop BPH.

Also, if the testicles are removed after a man develops BPH, the prostate begins to shrink in size.

Some facts about prostate enlargement:

• The likelihood of developing an enlarged prostate increases with age.
• BPH is so common that it has been said all men will have an enlarged prostate if they live long enough.
• A small amount of prostate enlargement is present in many men over age 40. More than 90% of men over age 80 have the condition.
• No risk factors have been identified other than having normally functioning testicles.

Symptoms of benign prostate enlargement

The symptoms of benign prostate enlargement are caused by the enlarged prostate placing pressure on the bladder and urethra (which carries urine from the bladder to the penis).

• This can affect urination in a number of ways. For example, it can:
• make it difficult for you to start urinating
• weaken the flow of urine or cause "stopping and starting"
• cause you to strain to pass urine
• cause you to need to urinate frequently
• cause you to wake up frequently during the night to urinate
• cause a sudden urge to urinate, which can result in urinary incontinence if you can't find a toilet quickly enough
• cause you to not be able to empty your bladder fully
• cause blood in the urine (haematuria)

In the later stages, benign prostate enlargement can cause urine retention and other complications such as bladder stones, bladder infections and kidney damage.

Remedies

Chop & Mix Celery Root + Peeled pumpkin seeds + Freshly squeezed lemon juice + 1 tsp olive oil. Mix all until you get a homogeneous mixture.Take 1 tablespoon every night before bed time . Helps to improve enlarged prostate.

Include Sunflower seeds & Almonds in your diet. Also eggs.

Boil 1 cup of water & add 1 tablespoon of Hazelnut dry leaf or grated hazlenut crust. Leave it to cool off & drink 2 tablespoon of this tea couple of times a day, helps to cure prostate adenoma. 

Boil water with 3 tablespoon of grated fresh asparagus & keep in the thermos for 2 hrs. Then strain the drink & drink 3 times a day.

It's useful to eat one small onion bulb with 1 tsp. of honey every day.

When to seek medical advice

See your GP if you notice any problems with, or changes to, your usual pattern of urination. Even if the symptoms are mild, they could be caused by a condition that needs to be investigated.

Any blood in the urine must be investigated by your GP to rule out other more serious conditions.

References

McNicholas TA, Kirby RS, Lepor H. Evaluation and nonsurgical management of benign prostatic hyperplasia. In: Wein AJ, ed. Campbell-Walsh Urology. 10th ed. Philadelphia, PA: Elsevier Saunders; 2012:chap 91.

McVary KT, Roehrborn CG, Avins AL, et al. Update on AUA guideline on the management of benign prostatic hyperplasia. J Urol. 2011;185(5):1793-1803. PMID: 21420124 www.ncbi.nlm.nih.gov/pubmed/21420124.

Oelke M, Bachmann A, Descazeaud A, et al. EAU guidelines on the treatment and follow-up of non-neurogenic male lower urinary tract symptoms including benign prostatic obstruction. Eur Urol. 2013;64(1):118-40. PMID: 23541338 www.ncbi.nlm.nih.gov/pubmed/23541338.

Roehrborn CG. Male lower urinary tract symptoms (LUTS) and benign prostatic hyperplasia (BPH).Med Clin North Am. 2011;95(1):87-100. PMID: 21095413 www.ncbi.nlm.nih.gov/pubmed/21095413.

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A Guide On How To Harness Your Hormones For Maximum Weight Loss

Hormones are chemical messengers. The rising & falling levels of Hormones control your appetite, craving, where your body stores fat & critical players in diet success & failure.

CORTISOL 

The adrenal glands, located on top of your Kidneys. Can go feral in the presence of stress. Once the danger has passed, this baddle jacks up your appetite so you can replenish the energy you just expended.. Result is weight gain, especially around your middle. First, cut off her main energy supply: Caffeine. This stimulant can increase Cortisol secretion. Laughter or even giggle can decrease cortisol levels by 39 %.

TESTOSTERONE 

The Ovaries & Adrenal Glands. It is best known for its tendency to help pump up your muscles, your energy & sex drive. So when It's AWOl; your muscles, along with your Libido may atrophy, leading to a sluggish metabolism & weight gain. Start Resistance Training & Weight Bearing Exercises (Aim for a minimum of 30 minutes, three times a week) which revs up your testosterone production. Cutting back on sugar may also help it thrive. Eating too much of the sweet stuff can turn off the gene that regulates the amount of active testosterone in your body.

LEPTIN 

Adipose Tissues (Fat Cells). It normally regulates appetite by signaling when you are full & should stop eating. But the fat cell where it hangs out start disappearing - that is, if you successfully lose some weight - it makes itself scarce as well... And When Leptin dwindles, you don't get the okay you're done now... message. So you keep eating. Moving around extra pounds for too long can also wear it out & cause it to quit working, known as Leptin Resistance. Avoid fad diet that encourages quick weight loss & the inevitable regain that leads to Leptin resistance & instead take a steady approach to cutting calories. Also make sure you are getting plenty of Zinc: low levels have been linked with decreases Leptin output in healthy people. Include Beans, Pulses, Kaju, Dry coconut, Peanut, Almonds, Bajra, Methi seeds, Garlic, Onion leaves, Ragi.

GHRELIN 

The Gut. It regulates appetite. When your stomach nears empty, it bellows to your brain that it is time to chew something. After you have munch your lunch it chills for about 2-3 hrs. But when you lose weight, your body thinks it's starving & tries to reinstate its "set point ", so it ramps up GHRELIN production, increasing hunger to make you plump back up. A full stomach will send ghrelin packing, so load up on bulky but low-calorie foods. Even low levels of sleep deprivation can increase your ghrelin levels & lead to more body fat storage.

ESTROGEN 

The Ovaries. It is responsible for the roller coaster of cravings that accompanies your menstrual cycle. When it's the least active, just before your period starts, you're most susceptible to binge eating. And when it rises, right before ovulation appetite suppressed. But paradoxically if it gets too strong it can overpower PROGESTERONE, called ESTROGEN DOMINANCE, can make weight loss extremely challenging, if not possible. To keep it in proper balance, make sure you are getting proper fiber, which binds to estrogen & moves it out through your bowels so it doesn't go back into circulation. Aim for 400-500 gms of vegetables per day.

As scientists make cutting-edge discoveries, we're learning more every day about how these gremlins operate. And once you understand their natural behaviors, you can make them your allies.

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Urine Color And What It Says About Your Health

The color & odor of urine reflects your health condition & any kind of problem in it. More than 80 % of the diseases occur due to dehydration & lack of water content in body.

Clear As Water
It means your water intake is very high. Its time to check out your water intake & balance it.


Straw Yellow & Transparent 
It means " Healthy " . No Need to worry.

Dark Yellow/Honey Color
It signifies you need to correct your water intake soon. It means your body is little dehydrated.

Pink or Reddish color
When you eat any kind of red food like beetroot , blueberries, your urine color is obvious to get reddish. But you need to check for blood too.

Orange or Brown color 
It means your body is severely dehydrated or can be suffering from Liver Disease.

Blue or Green Color
It signifies genetic disorders.

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Surprising Uses of Rice: Health and Beauty.

Rice isn't just for dinner, because it does so much more than just feeding your hunger...

Here's 8 surprising uses of rice:

Clean Dirty Vases and Other Unusually-Shaped Bottles

Drop in a couple tablespoons of rice, pour in some warm water, and let it soak for about 10 minutes. Then shake, shake, shake, pour it out, rinse, and marvel at your newly-cleaned vase.

Rescue Wet Electronics

When you drop your electronics in water, remove the battery if you can, and bury the phone in rice. Trust me, it works!

Clean Coffee and Spice Grinders 

As much as we love them, keeping coffee and spice grinders clean can be a pain. Remedy that with rice: remove as much debris as you can, cover the area with rice, and run it through the grinder. The rice will magically absorb a lot of the buildup.

Check if Oil is Hot enough 

Want to check the temperature of the oil you’re using to deep fry? All you need to do is drop a grain of rice into it. If the rice pops up to the surface of the oil and begins cooking, the oil is ready for frying. In my experience, it’s much more reliable than a deep fry thermometer.

Bake a Perfect Pie 

Fancy stores sell jars of pie weights for close to 20 dollars, the little beads placed on unfilled crusts when you blind bake them. What a racket — rice works just as well. You wouldn’t want to cook with the rice afterward, but you can use them again as pie weights.

Keep Salt Separated 

A classic restaurant trick: store a few grains of rice in your salt shaker to prevent that annoying clumping.

Ripen Fruit Faster 

Just can’t wait for that fruit to ripe? Store fruit in a container of rice to speed up the ripening time. Just make sure to check on it twice a day so it doesn’t get too ripe. And yes, you can cook with the rice!

And best of all Get Glowing Skin 

If you’re like me, you just never get the amount of water right when you’re cooking rice. It always seems like there’s not enough water, and then you overcompensate and the rice is drowning. Don’t stress — save that leftover rice water and put it to use! Let it cool, refrigerate, and use to it wash your skin. For best results use brown rice water and use within 3 days. Apply it with a washcloth and rinse. Brown rice

Uses of Rice in Health & Beauty.

Make a Heating Pad. 

Sew a little pouch with a natural fabric like cotton or wool. Fill the pouch up with some rice, sew it shut, and you’ve got yourself a heating pad. If you’re not feeling that ambitious, you can just fill an old sock with rice and tie the end close. When you’re ready to use the heating pad, heat it up in the microwave. It’ll stay warm for up to an hour.

Get Glowing Skin. 

If you’re like me, you just never get the amount of water right when you’re cooking rice. It always seems like there’s not enough water, and then you overcompensate and the rice is drowning. Don’t stress — save that leftover rice water and put it to use! Let it cool, refrigerate, and use to it wash your skin. For best results use brown rice water and use within 3 days. Apply it with a washcloth and rinse. Brown rice is high in vitamin E, and will give your skin that radiant glow it deserves.

Make Toasty Slippers for Cold Winter Nights. 

I once lived in a home with tile floors throughout. Nice in the summer, miserably cold in the winter. If only I knew about this great craft project then! Check out detailed instructions here. is high in vitamin E, and will give your skin that radiant glow it deserves.

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Healthy Pregnancy: Tips on Diet

Having a healthy baby is every mom’s goal. You want to make the right choices and take care of yourself so you can reach that goal. But it’s not always easy to do it alone. See Foods and Drinks to Avoid During Early Pregnancy

Tips on a Healthy Diet during Pregnancy

Eating a healthy diet during pregnancy in Kenya is one major concern for pregnant mothers who want to give the best care to the fragile life they are carrying.

Looking for information on the various basic principles of nutrition will greatly help you in understanding what constitutes a good healthy pregnancy diet.

As reports indicates, in Kenya many complications during birth among pregnant women results from unhealthy pregnancy diet. This has in turn led to loss of life when women are giving birth. This is a great worry for many of us as questions arise on who will bring the next generation into existence!

Right quantity

Determining the quantity to eat when pregnant is a difficult exercise due to the fact that metabolism, health problems and exercise patterns factor in when it comes to the number of calories that your body requires.
It is recommended that pregnant women in Kenya should eat only 300 more calories per day than they would consume if they were not pregnant. The much you eat will always depend with the type of foods that you eat!

Eating vegetables should be a must every day

Vegetables form a major component of a healthy diet as they help in preventing our body from diseases. While pregnant in Kenya it is highly advised for a pregnant woman to take green leafy vegetables daily.
Regulate your protein intake

Proteins are very important as they are the building blocks of the body. You should cook all your meat products really well.

Excess intake of proteins like eggs and fish e.g. shark which has a lot of mercury may lead to complications during birth or affect development of the unborn baby.

Drink lots of water

Drinking water when pregnant helps ease your hunger pangs, relieve both bloating and constipation, and relieve headaches.

Avoid processed foods

Many pre-cooked and pre-packaged foods are packed with sodium, unhealthy fillers and loaded with preservatives. Excessive intake of such foods may lead to complications during pregnancy in Kenya.

If you have to eat foods like hot dogs, prepare them yourself so that you can ensure they are well done. Otherwise you risk bacteria infections that mat even affect your unborn baby.

Eat healthy fat

Fats are essential for your baby’s development. Always go for olive oil and avocados, these are nutritious and healthy for the fetus.

Nuts are also a great source of good fat too.

Ginger as a nausea reliever

If you suffer from nausea and pregnancy morning sickness get yourself ginger as a natural remedy.

More tips on a health pregnancy diet during pregnancy

Avoid spicy and acidic foods

During pregnancy hormones change and your digestion is slower than usual. The muscles are also relaxed than usual and this may cause acid reflux or heartburn. Reducing intake of spicy and acidic foods at this stage will help reduce the acid reflux.

Get lots of fiber

Intake of fiber supplements can cause bloating. Getting more natural fiber as part of your diet will help reduce bloating. Eat whole meal grains to boost your fiber intake.

Take Supplements

As the myth put across that a pregnancy diet filled with natural whole foods should provide you with plenty of vitamins and minerals to keep you and your baby healthy, take no chances.

Go for supplements that are specifically designed for pregnant women to fill in any gaps in your pregnancy diet. Before embarking on this make sure you get approval to do so from your doctor.

The best gift you can give your unborn baby and they will forever thank you, is eating a healthy diet.

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After a Cesarean Birth: Tips for healing after a cesarean

After a cesarean, the care you receive in hospital will be a bit different. If you have questions, talk to your doctor or to the nurses. You may also find that you have feelings you did not expect. If you had been planning a vaginal birth, you may feel sad. Talk about how you feel with your partner, your doctor, your nurse, or someone you trust. Your feelings are normal.

Here are some tips for healing after a cesarean

Physical care

After this kind of birth, the incision (cut) will be painful, and it will hurt when you move. If you need pain medicine, your doctor will order it for you.

For the first 24 hours after the birth, you may have a needle in your arm and a tube that provides fluids. This is called an intravenous drip (or IV). It helps you get enough fluids. You may also have a tube in your bladder to let you pass urine (pee). The hospital will offer you food and drink. It’s good to eat, if you feel hungry.
To make it easy to have a bowel movement after the operation, drink plenty of liquids (6 to 8 glasses a day) and walk as much as you can. Your doctor may suggest medicines such as a stool softener or mild laxative. When you have a bowel movement, support the place where you were cut with your hands while you bear down gently.

Breathing exercises

Breathing exercises are the first step to feeling better. Start them soon after the operation and continue for the next several days. This will keep your lungs clear and make your healing easy and faster.

When you do breathing exercises, support the place where you were cut with your hands or a pillow.

Here’s what you can do once an hour:

Take 2 or 3 slow, deep breaths. Feel your chest expand.

Huff. Huffing is like saying “ha” quickly. Open your mouth and relax your jaw. Tighten your abdomen and force the air from your lungs.

Caring for your incision (cut)

For 2 to 6 days, the cut or incision will be covered with a bandage. When you are in the hospital, your nurse will change the bandage and clean the cut. If it is healing well, most doctors suggest that you take a shower as soon as the bandage is gone. Ask your nurse if it is okay to shower.

Some stitches dissolve on their own. Others must be taken out by the doctor or nurse a few days after the operation. Some doctors use metal clips or staples to close the incision. These need to be taken out a few days after the operation.

The incision will be sore at first. As it heals, it may feel numb, itchy, tight, or tender. This is a normal part of healing.

Your doctor or nurse will tell you how to take care of your incision after you leave the hospital. In most cases, it will not need any special care after you go home.

When you are feeding your baby, place a pillow between your baby and the incision. You will both be more comfortable.

Rest

After a cesarean birth, your body must heal from both childbirth and an operation. Give yourself time to get your strength back.

Rest is an important part of feeling better. Try to rest when your baby sleeps. Accept help when people offer it. Limit visitors. Put a sign on the door of your house or apartment: “Mother and Baby Sleeping.”

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Pumping Breast Milk: Ways to Express Your Milk

Whether you're heading back to work or just out for the evening (and leaving your critter with a sitter), most new mamas eventually need a break from breastfeeding. Enter the breast pump. This handy tool not only allows you to fill a bottle with your precious milk, but it can also help maintain your milk supply, relieve engorgement, and create a backup stash for your freezer. So once you’ve chosen the right type of breast pump, it’s time to get the (pumping) party started.

Pumping Breast Milk Basics: Types, How they work and What's involved

How do I do express milk?

You can express milk by hand or with a breast pump. Different pumps suit different women, so ask for advice or see if you can try one before you buy it. Always make sure that the container or pump is clean and has been sterilized before you use it.

Type	How it works	What's involved
Hand expression	You use your hand to massage and compress your breast to remove milk.	Requires practice, skill, and coordination. gets easier with practice; can be as fast as pumping. Good if you are seldom away from baby or need an option that is always with you. How to guide: expressing breast milk by hand. Also see video guide here
Manual pump	You use your hand and wrist to operate a hand-held device to pump the milk.	Requires practice, skill, and coordination. Useful for occasional pumping if you are away from baby once in a while. How to guide: Expressing milk using a breast pump
Automatic, hospital grade pump	Runs on battery or plugs into an electrical outlet.	Easy to use. Can pump one breast at a time or both breasts at the same time. Double pumping may collect more milk in less time, so it is helpful if you are going back to work or school full-time. Need places to clean and store the equipment between uses. Suggestions on using an electric breast pump (3-page landscape-style, 2015)

When to start pumping

If your baby is premature or has special needs that don’t allow you to nurse her from birth, start pumping as soon as you can. If you have multiples, talk to your pediatrician or lactation consultant about pumping to build up your breast-milk supply. Otherwise, many experts recommend avoiding nipple confusion by waiting until after the first two or three weeks (assuming nursing is going well) to introduce a bottle. (Plenty of babies, however, go back and forth between bottle and breast from day one, so do what feels right for you.) Even if you don’t feed your baby from a bottle at first, you can pump in the early days and store the milk in your freezer for later use. If you’re planning to go back to work, start pumping a few weeks beforehand to get the hang of it and to build up a stockpile of milk.

Best times to pump

If you're at home and are stockpiling milk or trying to increase your supply, try pumping an hour or so after your sweetie’s morning nursing session (or pump one breast while she’s going to town on the other). If you're pumping at work, try to pump on the same schedule as your baby's feedings so you keep your milk supply going strong.

How to pump

To begin, find a comfortable, quiet spot and relax as much as possible to encourage letdown. A quick breast massage or leaning over and gently shaking your breasts can launch letdown, as can warm compresses. If your baby is close by, try cuddling with her (as long as she doesn't mind being this close to milk she can't have). Away from home? Look at her cute mug in a photo, or close your eyes and imagine her face, her smell, and her blissfully nursing away.

If you're using an electric pump, use the lowest suction at first and then increase the juice when things get moving. Do be patient. It may take a few minutes (or a few days or even weeks) for you to get into a comfortable rhythm. Pump until the milk starts slowing down and your breasts feel empty, and be sure to clean the breast flanges after every use.

How to store your expressed breast milk

Many breast pumps come with custom containers that can be used as storage and feeding bottles; others allow you to use a standard feeding bottle to collect milk. You can also collect expressed breast milk in plastic bags (definitely use the ones specifically designed for breast milk — plastic bottle liners are too flimsy) and fill them three-quarters full if you'll be freezing them to allow for expansion. Freezing milk in small quantities (three to four ounces at a time) allows for easy thawing. Refrigerate the milk as soon as possible after you express. It can stay fresh at room temperature for up to six hours as long as it's kept away from the sun or other sources of heat. Milk can be safely stored in the refrigerator for up to four days and for three to four months in the freezer (six months in a deep freezer). Always label each container with the date, and make sure to use the oldest milk first.

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TREATING INJURED PARTS WITH ICE PACK

An ice pack or gel pack is a portable plastic sac filled with water, or refrigerant gel or liquid. For use the contents are frozen in a freezer. Both ice and other non-toxic refrigerants (mostly water) can absorb a considerable amount of heat before they warm above 0 °C, due to the high latent heat of fusion of water. These packs are commonly used to keep food cool in portable coolers, or as a cold compress to alleviate the pain of minor injuries; or in insulated shipping containers to keep products cool during transport.

Simple application of a cold pack or ice placed in a plastic bag and wrapped in a towel or other protective barrier (to protect the skin from ice burn) is one of the most effective pain relief treatments available.

The ice pack is very useful in treating acute sprains, acute bursitis, acute joint inflammation, and bruises. It should be applied as soon after the injury as possible. It contracts the blood vessels, keeps the swelling to a minimum, and relieves pain. The moist cold of an ice pack or compress is of more benefit than the dry cold produced by an ice bag or ice cap, and the ice pack fits more snugly around the joint.

Ice or a cold pack should be applied for no more than 20 minutes at a time and can be applied several times a day (e.g. up to eight or ten times in a twenty-four hour period).

How to use an ice pack:

• Cover the skin area to be treated with a flannel cloth. Never place ice directly on the skin.
• Place a layer of crushed ice about one inch thick on a towel or piece of flannel big enough to cover the area completely. Cover this with a second towel and pin in place.
• Now place the ice pack over the painful area.
• Pin a piece of plastic or rubber sheet over the compress. Be sure the bed is protected if the treatment is to be given in bed.
• Leave the pack on for 30 minutes and keep the limb elevated. After the ice pack is removed, dry the skin and keep the area covered with a dry towel or piece of flannel.
• Repeat this treatment every two hours for a total of 8 to 12 hours or longer if necessary.
• Make sure that the skin does not freeze.
• In acute joint sprains, this treatment can be continued for one or two days and then alternate hot and cold may be used, as previously described.
• If ice is not available, the injured part can be placed in ice water or cold tap water for 30 minutes. This can be repeated every two hours for eight to twelve hours or longer if necessary.

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