- https://www.rotary.org/en/get-involved/exchange-ideas/peace-fellowships
- Willing Workers of Organic Farms
- home exchange
- WDS home exchange
- Rhode Scholar?
- Japan- scholarship for MBA? Neel?
- cuba schools?
- fullbright
Wednesday, December 2, 2015
other ideas from brainstorming with Melissa
Thursday, July 30, 2015
Prenatal Vitamins/Foods
Summary: eat healthy and you'll get the vitamins you need- take a multi-vitamin if it makes you feel calm...
Foods to eat:
http://www.vega-licious.com/what-are-the-best-prenatal-vitamins-vegan-pregnancy/
http://www.babycentre.co.uk/a561818/buying-pregnancy-multivitamins
http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945?pg=2
http://www.babycenter.com/0_pregnancy-nutrients-you-need-to-help-your-baby-grow_4540.bc
http://www.webmd.com/baby/guide/prenatal-vitamins
Foods to eat:
Foods to eat:
http://www.vega-licious.com/what-are-the-best-prenatal-vitamins-vegan-pregnancy/
- Folic Acid- 400mcg (spina bifida)
- Foods containing folic acid include green leafy vegetables, nuts, beans, citrus fruits, and many fortified foods. Even so, it's a good idea to take a supplement with the right amount of folic acid as a backup.
- Vitamin D- 10mcg
- Iron- 27mg
- Calcium (bones)
- Omega 3 Fatty Acids (good for brain)
- Iodine
- Iodine is critical for a woman’s healthy thyroid function during pregnancy. A deficiency in iodine can cause stunted physical growth, severe mental disability, and deafness. Not enough iodine can lead to miscarriage and stillbirth.
also good:
- Vitamin C
- Vitamin A
- Vitamin E
- zinc
- copper
What to Look for in Prenatal Vitamins (webMD)
Look for a prenatal vitamin that includes:
- 400 micrograms (mcg) of folic acid.
- 400 IU of vitamin D.
- 200 to 300 milligrams (mg) of calcium.
- 70 mg of vitamin C.
- 3 mg of thiamine.
- 2 mg of riboflavin.
- 20 mg of niacin.
- 6 mcg of vitamin B12.
- 10 mg of vitamin E.
- 15 mg of zinc.
- 17 mg of iron.
- 150 micrograms of iodine
http://www.babycentre.co.uk/a561818/buying-pregnancy-multivitamins
http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945?pg=2
http://www.babycenter.com/0_pregnancy-nutrients-you-need-to-help-your-baby-grow_4540.bc
http://www.webmd.com/baby/guide/prenatal-vitamins
Foods to eat:
- Eggs
- Salmon
- Beans
- Sweet potatoes
- Popcorn and other whole grains
- Walnuts
- Greek yogurt
- Dark green, leafy vegetables
- Lean meats
- Colorful fruits and veggies
Calcium
Daily amount: 1,000 mg
Do you need a supplement: Maybe
Benefit to your baby: Grows strong bones and teeth, healthy nerves, heart, and muscles; develops heart rhythm and blood clotting.
Food source:
- 8 oz. skim milk: 301 mg
- 8 oz. calcium-fortified orange juice: 300 mg
- 1 oz. mozzarella cheese: 222 mg
- 2 corn tortillas: 92 mg
Choline
Daily amount: 450 mg
Do you need a supplement: Maybe
Benefit to your baby: Helps brain cells develop properly; helps prevent neural tube defects.
Food source:
- 1 hard-boiled egg: 113 mg
- 3 oz. pork: 88 mg
- 3 oz. cod: 71 mg
Chromium
Daily amount: 30 mcg
Do you need a supplement? No
Benefit to your baby: Promotes the building of protein in your baby's growing tissues; regulates blood sugar levels.
Food source:
- 1 tbsp. peanut butter: 41 mcg
- 3 oz. broiled skinless chicken: 22 mcg
- 1 apple: 15 mcg
Copper
Daily amount: 1 mg
Do you need a supplement? No
Benefit to your baby: Helps form heart, skeletal, and nervous systems, arteries, and blood vessels
Food source:
- 3 oz. canned crab meat: 1.0 mg
- 1 oz. raw cashews: 0.6 mg,
- 1/2 cup cooked kidney beans: 0.2 mg
Folic Acid
Daily amount: at least 600 mcg during pregnancy
Do you need a supplement? Yes
Benefit to your baby: Helps prevent neural tube defects; may reduce risk of other birth defects; critical for DNA production (building block of cells).
Food source:
- 1/2 cup lentils: 179 mcg
- 1/2 cup fortified cereal: 133 mcg
- 4 steamed or boiled asparagus spears: 81 mcg
Iodine
Daily amount: 220 mcg
Do you need a supplement? No
Regulates metabolism; helps nervous system develop.
Food source:
- 3 oz. cod: 99 mcg
- 1 cup low-fat yogurt: 87 mcg
- 1 tbsp wakame (sea vegetable): 82 mcg
- 1/4 tsp iodized salt: 67 to 100 mcg
- 1 baked potato with skin: 60 mcg
Iron
Daily amount: 27 mg (almost double the amount for women who aren't pregnant)
Do you need a supplement? Yes
Benefit to your baby: Makes red blood cells; supplies oxygen to cells for energy and growth; builds bones, cartilage, and other connective tissue.
Food source:
- 1 cup iron-fortified cereal: 24 mg
- 1/2 cup cooked lentils: 3.3 mg
- 1/2 cup boiled spinach: 3.2 mg
- 3 oz. beef tenderloin: 3 mg
Magnesium
Daily amount: 350 mg
Do you need a supplement? Maybe
Benefit to your baby: Helps build strong bones and teeth; regulates insulin and blood sugar levels; builds and repairs tissue.
Food source:
- 1 oz. dried pumpkin seeds: 152 mg
- 3 oz. halibut: 90 mg, 1 cup spinach pasta: 87 mg
Manganese
Daily amount: 2 mg
Do you need a supplement? No
Benefit to your baby: Helps form bones and cartilage; helps protect cells from damage; activates enzymes that help metabolize protein, fat, and carbohydrates.
Food source:
- 1 cup cooked brown rice: 1.8 mg
- 1 cup cooked oatmeal: 1.3 mg
- 1/2 cup pineapple chunks: 0.9 mg
Pantothenic Acid
Daily amount: 6 mg
Do you need a supplement? No
Benefit to your baby: Essential for production of hormones and cholesterol and for the metabolism of carbohydrates, proteins, and fats.
Food source:
- 1/2 avocado: 1.1 mg
- 1 cup nonfat milk: 1.0 mg
- 1 hard-boiled egg: 0.7 mg
Phosphorus
Daily amount: 700 mg
Do you need a supplement? No
Benefit to your baby: Builds strong bones; develops blood clotting, kidney function, and normal heart rhythm.
Food source:
- 3 oz. canned salmon (with bones): 251 mg
- 1 cup nonfat milk: 247 mg
- 1/2 cup cooked black beans: 241 mg
- 3 oz. lean beef patty: 189 mg
Potassium
Daily amount: 4,700 mg
Do you need a supplement? No
Benefit to your baby: Helps maintain fluid and electrolyte balance; aids muscle contractions, energy metabolism, and nerve function.
Food source:
- 1 baked potato: 844 mg
- 8 oz. prune juice: 706 mg
- 1/2 cup cooked lima beans: 484 mg
- 1/4 cup dried apricots: 378 mg
Riboflavin
Daily amount: 1.4 mg
Do you need a supplement? No
Benefit to your baby: Promotes growth, good vision, and healthy skin; essential for baby's bone, muscle, and nerve development.
Food source:
- 1 cup nonfat yogurt: 0.5 mg
- 3 oz. skinless duck: 0.4 mg
- 1/2 cup cooked mushrooms: 0.2 mg
- 1/2 cup part-skim ricotta cheese: 0.2 mg
Thiamine
Daily amount: 1.4 mg
Do you need a supplement? No
Benefit to your baby: Converts carbohydrates into energy; essential for brain development; aids heart and nervous system growth.
Food source:
- 1/2 cup oats: 0.6 mg, 3 oz. pork tenderloin: 0.8 mg
- 1 cup enriched spinach noodles: 0.4 mg
- 1/2 cup cooked split peas: 0.2 mg
Vitamin A
Daily amount: 770 mcg RAE (retinol activity equivalents) OR 2,565 IU (international units)
Do you need a supplement? No
Benefit to your baby: Important for cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, and fat metabolism.
Food source:
- 1 baked sweet potato: 1,096 mcg RAE
- 1/2 cup boiled spinach: 573 mcg RAE
- 1 raw carrot: 509 mcg RAE
Vitamin B6
Daily amount: 1.9 mg
Do you need a supplement? No
Benefit to your baby: Aids metabolism of protein, fats, and carbohydrates; helps form new red blood cells and develop the brain and nervous system.
Food source:
- 1 banana: 0.7 mg
- 1 baked potato: 0.7 mg
- 1/2 cup canned chickpeas: 0.6 mg
- 3 oz. chicken breast: 0.5 mg
Vitamin C
Daily amount: 85 mg
Do you need a supplement? No
Benefit to your baby: Essential for tissue repair and the production of collagen (a component of cartilage, tendons, bones, and skin).
Food source:
- 8 oz. orange juice: 124 mg
- 1/2 cup boiled broccoli: 51 mg
- 1/2 cup strawberries: 49 mg
- 1/2 cup cantaloupe: 29 mg
Vitamin D
Daily amount: 5 mcg (200 IU) or more
Do you need a supplement? Yes
Benefit to your baby: Helps build bones and teeth.
Food source:
- 3 oz. salmon: 8 mcg
- 1 cup milk: 2 mcg
Zinc
Daily amount: 11 mg
Do you need a supplement? Maybe
Benefit to your baby: Aids cell growth; crucial for DNA production.
Food source:
- 3 oz. Alaskan king crab: 6.5 mg
- 1/2 cup firm tofu: 2 mg
- 1 cup fruit-flavored yogurt: 1.8 mg
Tuesday, May 12, 2015
Sunday, May 3, 2015
Monday, April 27, 2015
Thursday, April 9, 2015
Tuesday, April 7, 2015
Thursday, March 5, 2015
What resources are there for a pregnant, homeless, teenager, with an ex-addict boyfriend who just left her?
- consider reaching out to a church community. They should be able to help her or at least point her in the right direction
- W current health care reform she should be able to receive free prenatal care through planned parenthood as well
- Saint Child offers housing, pregnancy and parenting classes, volunteers drive them to appointments, they can live there for a few months after the baby is born. http://www.saintchild.
org
That's assuming she wants to continue the pregnancy. I've had clients live there who plan to parent or pursue adoption and they've all had positive feedback about the program.
If she's wanting to look into abortion (or adoption) let me know and I'll send more resources your way. - This is also a great place to look up all sorts of Portland area social services resources http://211info.org
- Refer her to The Gateway Center or Rafael house they will help with transitional housing and resources. Just don't send her to the pregnancy resource center, they offer everything a pregnant women doesn't need! Other Helpful resources 211 and the Portland Women's Crisis Line (503)235-5333 They may be able to fast track her for securing a temporary housing situation since she is pregnant but there's usually a wait-list. Good Luck to her!
- I second Saint Child- (this friend had a baby when she was 16 and had an adoption all set up- then decided to keep the baby.) She has offered to share her story with you. If you would like her contact information, let me know.
- Encourage her to find a doula to guide her on her pregnancy and birth journey. Many doulas will help a woman in need for free, and the value is priceless!
- this is where I (holli) found my student doula: http://birthingway.edu/
services/find-a-labor-doula/ student-labor-doulas/ - there are a bunch more resources to find doulas!
- Yes, 211 is a great start. Also Outside In. http://www.outsidein.org/
- Insights Teen Parent program through Janus is a greathttp://www.insightstpp.
org - Calling 211 would be best to get info on shelters. She also will be eligible for transitional housing in her condition. Rose city resource (published by street roots) is an on-line resource list.
- my suggestions from yesterday:
- Planned Parenthood
- Al-Anon- Young People's Meeting 7pm, Fridays and Taborspace
Wednesday, March 4, 2015
Sunday, March 1, 2015
Thursday, January 22, 2015
Monday, January 12, 2015
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