PRACTICE THE MINDFUL 6.
To destress and stay focused on the present moment, Tom Ram, a Tier X coach at Equinox Sports Club LA, and Hugo Nolasco, a Tier 3+ trainer at 74th Street in New York City, created their own six-step formula:
-6 deep breaths (eyes closed)
-5 things that you feel (eyes closed)
-4 things that you hear (eyes closed)
-3 things that you see
-2 things that you smell or taste
-1 action you can take right now to make your day better
EAT FOR EACH TRIMESTER.
What women should eat during pregnancy is as important as what they shouldn’t eat. “We know that what a baby is exposed to from conception through age two has long-term impacts on health and wellbeing, including cognitive functioning and immunity,” says Nicole Avena, Ph.D., author of What to Eat When You’re Pregnant and an assistant professor of neuroscience at Mount Sinai School of Medicine in New York City. Here, what to prioritize per trimester:
First trimester:
-At least 3 servings of protein daily (think: three ounces grilled chicken, two tablespoons peanut butter, and one cup yogurt)
-B6-rich ingredients like bananas, boiled potatoes, and chickpeas help with morning sickness.
Second trimester:
-At least 18 milligrams of iron daily, from prenatal vitamins and foods like beef, pumpkin seeds, spinach, eggs, and fortified cereals
-Since iron can cause constipation, combat it with plenty of water and fiber.
Third trimester:
-Foods that are dense in more than one nutrient—for example: Coho salmon, which is high in protein, niacin, and vitamin B12, as well as healthy fats.
-Quell heartburn by eating lots of fiber and avoiding overly spicy foods.
EXPLORE CINEMATIC REVOLT.
Explore the ways in which revolt has been depicted in film. This event, organized by the Library Foundation of Los Angeles, will feature stories of rebellion and social change through the lens of movies. One filmmaker will talk about the ways in which her documentary work fueled her activism and the discussion will conclude with a look at the L.A. Rebellion, a group of artists from UCLA’s film program who revolutionized black representation in film. Sign up here.