<strong>Winters</strong> (CA) <strong>Express</strong>, Thursday, August 18, 2011 — A-10How to eat right during pregnancyBy JAMES N. MARTIN JR.,MD, president of theAmerican Congress ofObstetriciansand GynecologistsAs your baby’s solesource of nutrition duringpregnancy, eating a wellbalanceddiet is essential.Many women have questionsabout how manymore calories they need,what is safe to eat, andwhat foods to avoid.Pregnant women needmore calories and nutrientsto support a developingfetus, but it’s importantnot to overeat. Mostwomen only need a moderateincrease of 100–300 caloriesper day — the equivalentof a bowl of cerealwith skim milk. Early inpregnancy, nausea maymake it difficult to increaseyour food intake.Eating smaller nutritiousmeals and snacksthroughout the day canhelp you add extra calories.Your weight gain shouldalso be moderate andbased on your pre-pregnancyweight. The range ofweight gain should be25–35 pounds for women ofnormal weight, 28–40pounds for underweightwomen, 15–25 pounds foroverweight women, and11–20 pounds for obesewomen.Increase nutrient intakeby consuming a diversediet that contains wholegrains, lots of fruits andvegetables, healthy fats,dairy, lean meats and fish,and beans. Your doctormay also prescribe prenatalvitamins for extra folicacid and other nutrientsnecessary for healthygrowth and development.Fish is a good source ofhigh-quality protein. Pregnantwomen can consumeup to 12 ounces per week ofa variety of fish and shellfishthat are low in mercurysuch as shrimp,canned light tuna (ratherthan albacore), salmon,pollock and catfish. Shark,swordfish, king mackereland tilefish should beavoided because they arehigh in mercury.Calcium is a vital nutrientfor a growing fetus.Most women get enough,but lactose-intolerantwomen should increasetheir consumption of calciumfrom non-dairy sourcessuch as sardines, cannedsalmon, dark leafy greenvegetables and fortifiedorange juice. Your doctorcan also prescribe calciumsupplements if necessary.Vegetarian and veganwomen must be sure to getenough protein from nonmeatsources such asbeans, nuts and soy products.Your ob-gyn may recommendan eating planand supplements to provideadequate amounts ofvitamins and minerals,especially iron and vitaminsB12 and D.If you are pregnant,avoid alcohol entirely. Donot eat unpasteurized milkor soft cheese; raw orundercooked meat, poultryor fish; or preparedmeats such as hot dogs ordeli meat (unless cookeduntil steaming hot). Thesefoods can harbor listeriosisbacteria, which cansicken both mother andbaby. You should also tellyour doctor about any vitamins,herbs or other supplementsthat you takebecause they could beharmful to your fetus.For more information, thePatient Education Pamphlet“Nutrition DuringPregnancy” is available atwww.acog.org/publications/patient_education.Understanding and preventing urinary tract infectionsBy James N. Martin Jr,MD, president of theAmerican Congress ofObstetricians andGynecologistsUrinary tract infections(UTIs) are acommon problem thataffect up to 60 percentof women. They canbe painful and maycause serious illness,especially if the infectionspreads to thekidneys.UTIs usually occurwhen bacteria thatlive on the skin nearthe rectum or in thevagina enter the urinarytract. The urinarytract consists offour parts: the kidneys,which produceurine; the ureters,which take urine fromthe kidneys to thebladder; the bladder,where urine is stored;and the urethra,which takes urine outof the body. Sexualcontact or wipingback to front cantransport bacteria tothe urethra. Thebacteria can thenspread to the bladder,ureters and kidneys.UTIs may also becaused by a blockage(stone) in the kidneys,bladder, or ureters; anarrowed tube orkink in the urinarytract; or problemswith the bladder wall,urethra or pelvic musclesor nerves.A UTI can cause astrong urge to urinatethat cannot be delayed,an urge to urinatevery frequently,or a sharp pain orburning in the urethraas you urinate.Your urine may lookcloudy, have a strongWoodland Healthcareoffers ‘Living withCancer’ support groupodor, or be tingedwith blood. Additionally,if you have backpain, chills, fever,nausea or vomiting,the infection mayhave spread to yourkidneys. Kidney infectionsmust betreated right away.Contact your doctor ifyou experience any ofthese symptoms.UTIs can be quicklydiagnosed with aurine test. Your doctorwill prescribe anantibiotic to clear upthe infection. Mostsymptoms go away ina day or two, but it isimportant to finish allof the prescribedmedication to lowerthe risk of the infectioncoming back.Recurrent infectionsmay signal otherproblems with theurinary tract, andyour doctor may needto perform more teststo make sure there isnot a more seriousproblem.You may be at higherrisk for UTIs if youare obese, diabetic,have had UTIs before,have sickle cell trait,are postmenopausal,have diabetes, use adiaphragm or spermicidefor contraception,have intercoursefrequently, or have anew partner.These tips may helpprevent UTIs:~ Always wipe frontto back after bowelmovements and urination~ Avoid usingdouches, powder anddeodorant sprays~ Drink plenty offluids, includingwater and cranberryjuice~ Empty your bladderas soon as you getthe urge, about every2 to 3 hours~ Try to empty yourbladder before andafter sex~ Wear cottonunderwearFor more information,the Patient EducationPamphlet“Urinary Tract Infections”is available inEnglish and Spanishat www.acog.org/publications/patient_education.Woodland Healthcareoffers a Livingwith Cancer supportgroup, free of charge,for people who have orhave had cancer andare receiving treatmentor not.The group meets onthe first, third andfifth Tuesday of everymonth from 7-8:30 p.m.in the cafeteria atWoodland MemorialHospital, 1325 CottonwoodSt. in Woodland.Spouses, caregivers,family members andfriends are welcome.Studies on supportgroups have foundthat regular attendancecan boost qualityof life, calm anxiety,and make patientsmore active and incontrol of their care.The goals of WoodlandHealthcare’s Livingwith Cancer supportgroup are toreach people as soonas possible after diagnosis;to provide support,understandingand referrals to communityresources; toshare feelings in a safeand confidential atmosphere;to provideeducation about cancerand its myths; andto provide speakers.The support groupis funded by theWoodland HealthcareFoundation.For more, call supportgroup facilitatorand registered nurseSheila Murray at 669-5305.
<strong>Winters</strong> (CA) <strong>Express</strong>, Thursday, August 18, 2011 — A-11EntertainmentFestival to serve up some EggPhoto by Debra DeAngeloLocal rock and blues band Egg will perform at 6 p.m. at the EarthquakeStreet Festival on Friday, Aug. 26. The band features (from left) areasonable facsimile of drummer Carlos Figueroa, guitarist and leadsinger Joey Sanders, and bass player Nick Hawley. The three have beenplaying music since they were in the <strong>Winters</strong> Middle School band. Aprevious configuration of the group was called “The Fifth Jovian,” whichperformed at a prior Earthquake Street Festival. This yearʼs festival takesplace on Friday, Aug. 26, from 5 to 11 p.m. on Main Street in downtown<strong>Winters</strong>. Free entertainment is planned all night long. For more informationabout the festival, call the <strong>Winters</strong> Chamber of Commerce at 795-2329.Matty T brings blues to The PalmsOn Friday Aug. 19, at8:30 p.m., The Palmswelcomes Vacavillebluesman/guitaristMattyT and his Matty TBlues Band. Matty Twas recently nominatedfor Guitarist of theYear by the Bay AreaBlues Society, and heand his band werenamed Band of theFor the eighth year,the Yolo County Fair isfeaturing the popularYolo Idol Search Contest.Open to singers residingin Yolo County,the Yolo Idol event willbe at 7:30 p.m., Thursday,Aug. 18, on theWest Stage next to theRotary Park picnicarea.The public is invitedto watch the performances.The eventattracts more than1,000 fans annually.Yolo County SuperiorCourt Judge DavidRosenberg will returnfor his fourth year asEmcee of the show.“Each and every yearI continue to beamazed and delightedat the talent we haveright here in YoloCounty,” said JudgeRosenberg. “This showis always great entertainment.”“There are many vocallytalented peoplein Yolo County, and wewant to showcase theirtalents at the YoloCounty Fair,” addedYolo County Fair CEOYear for the city ofVacaville.The Matty T BluesBand serves up rockingblues with a nod to thegreat Chicago blues ofthe 1950s and ’60s. Mattyis known for his terrificplaying as well ashis active interactionwith the audience.Tickets, at $15, areRita Moore.Yolo Idol Search isa karaoke contestand is for individualsingers only. Eachparticipant mustprovide instrumentalaccompaniment onCD without voices.Each performer mustbe prepared to singtwo songs.“We want each singerprepared with at leasttwo songs, because thewinner will be expectedto perform an encore,”Moore said.First, second andthird place winnerswill be selected by thejudges, with the firstplace contestant receivinga $250 prize andthe second and thirdplace contestants takinghome $100 and $50respectively. Judgingwill be based on VocalQuality, PerformanceQuality, Stage Presence,Appropriatenessof the Song Selectionand Appearance.While there is no entryfee, there are a fewrules. Singers were requiredto pre-registeravailable at PacificAce Hardware in <strong>Winters</strong>,Armadillo Musicin Davis, WatermelonMusic’s branch inWoodland, online attickets.com and at thedoor if not sold out.For more: 795-1825,palmsplayhouse.com,themattytband.com.Rootstock presents live music FridayCheck out the Hey-Nows! from 6to 8 p.m. Friday, Aug. 19, at 22 MainSt. in historic downtown <strong>Winters</strong>.The Hey-Nows! are an acousticduo that merges a power pop attitudewith an Americana sensibilityto create an engaging style of musicthat it calls “popabilly.” The duoplays a combination of originals andcover tunes, mixing obscure gems bythe likes of Big Star, The Old ’97s,and The Band with well-known classicsfrom Joe Jackson, CountingCrows and The Beatles.Formed in Yolo County early2011, The Hey-Nows! features LeeMilhous on six- and 12-string guitarsand Roger Trott on mandolinand guitar, sharing lead vocalresponsibilities. Lee and Rogerare both veterans of the NorthernCalifornia rock music scene, havingrecorded and played in bandsfrom Sacramento to Redding.Attendees may enjoy local salami,cheese, crackers and wine while theband plays and taste olive oil frommore than six local producers. Formore information, go to rootstockgifts.com.County Fair hosts Yolo Idol Search Contestat the Fair Office, 1125East Street, Woodland,CA 95776.Due to time limitations,registrationswere accepted on afirst-come, first-servedbasis, up to the first 20.While Fox Television’spopular AmericanIdol may have inspiredthis local talentsearch, Yolo IdolSearch is not affiliatedwith American Idol.The Yolo Idol Searchis a free admissionevent at the Yolo CountyFair, which is thelargest free admissionfair in the state of California.The 2011 YoloCounty Fair runs fromthe afternoon ofWednesday, Aug. 17,through the evening ofSunday, Aug. 21.For more, call thefair office, 402-2222 oremail entertainment@yolocountyfair.net.Double bill Joy Kills Sorrow, LakeStreet Dive perform at The PalmsJoy Kills Sorrowand Lake Street Dive,two young bands thathave emerged fromBoston’s burgeoningand innovative folk/pop scene, will appearin a double billat The Palms Playhouseat 8 p.m. Thursday,Aug. 25.With its bold newbrand of acoustic music,Joy Kills Sorrowpushes right throughthe envelope and outthe other side. TheBoston-based stringband brings a decidedlymodern sensibility toan old-world sound,channeling the prodigioustalents of its individualmembers into elegantarrangementsand well-crafted songs.While the group paysdue homage to its Bluegrassroots — its nameis taken from WJKS, aradio station thatbroadcasted the Monroebrothers’ show inthe 1930s — the bandtruly excels in its richand textured treatmentof more contemporarymaterial.Boasting a full arsenalof original songs,Joy Kills Sorrowplumbs the entire spectrumof its spare instrumentation,effortlesslymerging influences asdiverse as folk, rock,pop and jazz. The musicthat emerges is darkand often funny, ruminatingon modern lifeand love with eloquenceand wit. The resultis a radical newstrain of folk music, onethat bravely breakswith tradition even as itsalutes the past.Formed under thebanner “a modernAmerican string band,”Joy Kills Sorrow firstemerged out of Boston’sthriving folk musicscene in 2005, releasingits self-titled debut albumin 2007 and sophomorealbum “DarknessSure Becomes ThisCity” in 2009. JKS willhave pre-releasecopies of its highly anticipatedthird album,“This Unknown Science,”available on thenight of the group’s concertat The Palms.Lake Street Divecombines the best of anunlikely combinationof genres — indie-pop,country, funk, bluesand jazz — and meldsthem into an infectiouslyexhilarating sound.Pulling in familiar elementsand irreverentlyscrambling and recombiningthem, LakeTo submit entertainmentnews, send details tonews@wintersexpress.comStreet Dive is at oncejazz-schooled, DIY-motivated,and classicallypop obsessed.Beginning withcatchy songs that areby turns openheartedand wryly inquisitive,this northeastern quartetinjects them with anirresistible blend ofabandon and precision.Composed ofdrummer Mike Calabrese,bassist BridgetKearney (who’ll beworking a double shift,as she is also Joy KillSorrow’s bassist), vocalistRachael Price,and trumpet-wieldingguitarist Mike “Mc-Duck” Olson, LakeStreet Dive encompassesa myriad of possibilitieswithin itsmembers’ collectiveexperiences, and theresultant music is avivid, largely acoustic,groove-driven strain ofindie-pop.“It seems the onlylimitation we have,”Kearney explains, “isthat we try to make musicthat we would likeJoy KillsSorrow,above, andLake StreetDive, at left,will performat 8 p.m.Thursday,Aug. 25, atThe Palms.Courtesyphotoslistening to.”Zachary Houle ofPop Matters wrote thatLake Street Dive’s recentlyreleased eponymousalbum “is a staggering,monumentaldisc, one that had mealmost immediatelylisten to it twice in arow. There is real power,real magic on displayhere — a chemistrybetween the interplayof band membersand an appreciationfor a blend of genresthat congeals here intosomething that can bepinpointed to past influences,yet remainsone of a kind.”Tickets, at $15, areavailable at PacificAce Hardware in <strong>Winters</strong>,Armadillo Musicin Davis, WatermelonMusic’s branch inWoodland, online attickets.com and at thedoor if not sold out.For more information,call 795-1825 orvisit palmsplayhouse.com or joykillssorrow.comand lakestreetdive.com.Village Homes offers Performers CircleVillage Homes Performers Circlewill meet on Monday, Aug. 22, from7:15 to 9 p.m. in Davis. This free eventfeatures performers of all levels andcreative expressions. Sign-up performancesare from 7:15 to 8:15 p.m.Featured acts are from 8:30 to 9 p.m.The featured act for Aug. 22 isZapato Viejo, which plays an eclecticcollection of traditional and contemporarysongs and rhythms fromLatin America.The Performers Circle meets atthe Village Homes Community Center,2661 Portage Bay East, Davis.For more, call 530-756-3611.
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