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Recipe: Ginger-Peach Passion
A touch of fresh ginger in this creamy peach blend can help ease a queasy stomach.
|1/2||Cup peaches, peeled and sliced (or canned peaches, drained)|
|1||Cup vanilla frozen yogurt|
|1/4||Cup mango juice|
|1/2||Teaspoon grated fresh ginger, or to taste|
Nutritional information per serving (12 ounces): 320 calories, 22% fat (8 g), 70% carbohydrate, 8% protein, 2 g fiber, 1 mg iron, 217 mg calcium, 15 mcg folate, 11 mg vitamin C.
Make it a meal Eat meat and vegetables with this fruit-rich, protein-light smoothie. Top 1 cup white rice with 2 teaspoons butter and serve with 3 ounces grilled pork tenderloin and 1 cup assorted grilled vegetables.
Recipe: Banana-Berry Delight
To get the best texture, use only frozen berries when making this smoothie.
|1||Small banana, peeled|
|1||Cup frozen berries (strawberries, boysenberries or mixed)|
|1/2||Cup vanilla soy milk|
|2||Teaspoons lemon juice|
|1/2||Cup vanilla frozen yogurt|
Nutritional information per serving (12 ounces): 346 calories, 18% fat (7 g), 74% carbohydrate, 9% protein, 7 g fiber, 3 mg iron, 141 mg calcium, 61 mcg folate, 80 mg vitamin C.
Make it a meal For a serving of grains and additional calcium, eat a 2-ounce whole-grain bagel or English muffin topped with 1 ounce melted jack or cheddar cheese.
Recipe: Tomato Crush
You’ll get a boost of vitamin C from this light and tasty drink.
|1/4||Cup vegetable juice|
|1/2||Cup orange juice|
|1||Medium navel orange, peeled, seeded and sectioned|
Nutritional information per serving (12 ounces): 134 calories, 2% fat (less than 1 g), 90% carbohydrate, 8% protein, 3 g fiber, 1 mg iron, 86 mg calcium, 85 mcg folate, 157 mg vitamin C.
Make it a meal An egg pocket scramble provides calcium and protein: Scramble 1 egg in 1 teaspoon butter. Put egg in 2-ounce whole-wheat pita pocket and add 1 ounce Swiss cheese and 1–2 tablespoons salsa.
Recipe: Carrot-Citrus Booster
Even if you don’t like carrot juice, you’re sure to enjoy this simple smoothie.
|3/4||Cup carrot juice|
|3/4||Cup lemon sorbet|
Nutritional information per serving (12 ounces): 284 calories, 1% fat (less than 1 g), 97% carbohydrate, 2% protein, 2 g fiber, 1 mg iron, 44 mg calcium, 7 mcg folate, 26 mg vitamin C.
Make it a meal A salad adds protein and calcium to this light, refreshing smoothie. Mix 2 cups dark greens, such as romaine lettuce and spinach; 1/2 red bell pepper or tomato, chopped; 1 hard-boiled egg, chopped; 1/4 cup garbanzo beans; 1 ounce feta cheese made from pasteurized milk; and 2 tablespoons Italian dressing, or 2 tablespoons olive oil mixed with 1 tablespoon balsamic vinegar. Round it out with a 2-ounce whole-grain roll.