Contents
Preface to the Second Edition page xiii
Preface to the First Edition xv
1 Introduction 1
1.1 Historical Background 1
1.2 Tribological Surfaces 2
1.3 Friction 7
Laws of Friction 9
Asperity Contact 12
Adhesion Theory of Friction 16
Junction Growth 17
Ploughing 19
Friction of Metals 20
Friction of Polymers 21
Friction of Ceramics 21
Thermal Effects of Friction 21
1.4 Wear 22
Sliding Wear 22
Abrasive Wear 28
1.5 Effect of Lubrication 29
Thick-film Lubrication 30
Mixed Lubrication 30
Boundary Lubrication 31
Solid Lubrication 31
1.6 Fluid Film Bearings 32
Hydrostatic Bearings 33
Hydrodynamic Bearings 35
Elastohydrodynamic Lubrication 37
1.7 Bearing Selection 37
Rubbing Bearings 38
Rolling-Element Bearings 38
Fluid Film Bearings 38
1.8 Nomenclature 50
1.9 References 50
2 Basic Equations 54
2.1 Fluid Mechanics 54
Kinematics 55
Velocity 57
Acceleration 57
The Transport Theorem 58
Equation of Continuity 59
Stress 60
Cauchy’s Equations of Motion 63
Constitutive Equations 63
General Motion of a Fluid Particle 65
Objectivity 67
The Navier–Stokes Equations 70
2.2 The Thin-Film Approximation 74
The Reynolds Equation 77
Practical Upper Bound for ε 82
2.3 Nomenclature 86
2.4 References 87
3 Thick-Film Lubrication 88
3.1 Externally Pressurized Bearings 88
Pad Characteristics 89
Optimization 91
Operation with Flow Restrictors 94
3.2 Journal Bearings 96
Short-Bearing Theory 100
Boundary Conditions 105
Long-Bearing Theory 109
Sommerfeld Condition 110
G‥umbel Condition 112
Swift-Stieber Conditions 112
Finite Journal Bearings 115
Cavitation Algorithm 117
3.3 Thrust Bearings 122
Plane Slider 122
Sector Thrust Bearing 127
3.4 Effects of Surface Topography 129
Surface Roughness 129
Statistical Methods 130
Homogenization 133
Surface Texturing 137
3.5 Nomenclature 141
3.6 References 143
4 Dynamic Properties of Lubricant Films 147
4.1 Fixed Pad 149
Linearized Force Coefficients 149
Analytical Solutions 153
Coordinate Transformations 155
4.2 Stability of a Flexible Rotor 156
4.3 Pivoted-Pad Journal Bearings 159
Pad Assembly Method 162
Pad Perturbation Method 171
4.4 Pivoted-Pad Thrust Bearing 173
4.5 Nomenclature 181
4.6 References 183
5 Effects of Fluid Inertia 184
5.1 Temporal Inertia Limit, Rε → 0,_
∗ ≥ 1 185
5.2 Convective Inertia Limit, _
∗ → 0,Rε ≥ 1 185
Journal Bearings 186
Hydrostatic Bearings 199
5.3 Total Inertia Limit, _
∗
/Rε → 1, Re ≥ 1 205
The Method of Small Perturbations 205
Squeeze Flow Between Parallel Plates 208
The Method of Averaged Inertia 213
5.4 Nomenclature 218
5.5 References 219
6 Flow Stability and Transition 222
6.1 Stability 223
Stability Criteria 223
Stability Analysis 225
Energy Stability 226
Linear Stability 227
Bifurcation Analysis 228
6.2 Flow between Concentric Cylinders 229
6.3 Flow between Eccentric Cylinders 232
Critical Reynolds Number 235
Local Iteration 238
6.4 Rotating Disk Flows 243
Linear Stability Analysis 244
6.5 Nomenclature 248
6.6 References 249
7 Turbulence 254
7.1 Equations of Turbulent Motion 254
7.2 Turbulence Models 259
7.3 Constantinescu’s Model 264
7.4 Ng-Pan-Elrod Model 269
7.5 Bulk Flow Model of Hirs 274
7.6 Turbulence with Inertia Retained 279
Method of Averaged Inertia 279
7.7 Nomenclature 281
7.8 References 283
8 Elastohydrodynamic Lubrication 285
8.1 Rigid Cylinder Rolling on a Plane 285
8.2 Elastohydrodynamic Theory 288
8.3 Contact Mechanics 295
8.4 Nondimensional Groups 299
Lubrication Regimes 300
Film-Thickness Design Formulas 303
8.5 Analysis of the Line Contact Problem 304
Elastic Deformation 304
Problem Formulation 307
Numerical Considerations 309
8.6 Analysis of the Point Contact Problem 313
Relaxation 314
The Multigrid (MG) Method 317
Application to Linear Operators 317
The Intergrid Operators 320
Application to Nonlinear Operators 321
Problem Formulation 323
Multilevel Multi-Integration 329
8.7 Rolling-Contact Bearings 332
Bearing Types 333
Rolling Friction 337
Frictional Losses in Rolling Contact Bearings 338
Specific Dynamic Capacity and Life 339
Specific Static Capacity 342
Fatigue Wear Out 342
8.8 Minimum Film Thickness Calculations 342
Nominal Line Contact 342
Nominal Point Contact 344
8.9 Nomenclature 346
8.10 References 347
9 Thermal Effects 351
9.1 Effective Viscosity 351
9.2 Thermohydrodynamic Theory 357
The Energy Equation 357
The Pressure Equation 365
9.3 Journal Bearings 367
Bearing Temperature 367
The Role of Nondimensional Parameters 369
Friction Factor 371
Journal Locus and Dynamic Coefficients 372
Thermal Deformation 373
9.4 Thrust Bearings 376
The Pressure Equation 377
The Energy Equation 379
The Heat Conduction Equation 381
Pad Deformation 381
9.5 Nomenclature 385
9.6 References 386
10 Lubrication with Non-Newtonian Fluids 389
10.1 Hydrodynamic Lubrication 390
Summary of Previous Work 390
Lubrication with Power Law Fluid 391
Fluids of the Differential Type 393
Lubrication with a Third Grade Fluid 396
10.2 Elastohydrodynamic Lubrication 402
Constitutive Models 403
A Generalized non-Newtonian Reynolds Equation for EHL 406
10.3 Quantitative Elastohydrodynamic Lubrication (EHL) 411
10.4 The Piezoviscous Fluid 416
10.5 Lubrication with Emulsions 421
Fundamentals of Mixture Theory 422
Constitutive Model 424
Lubrication Approximation 426
Applications 427
10.6 Blood as Lubricant 431
The Rheology of Blood 433
Rheological Models 435
Blood Trauma Models 437
10.7 Nomenclature 440
10.8 References 442
11 Gas Lubrication 451
11.1 Reynolds Equation for Gas Lubricant 453
11.2 Self Acting Gas Bearings 455
Journal Bearings 457
Infinitely Long Step Slider 460
11.3 Nomenclature 464
11.4 References 464
12 Molecularly Thin Films 466
12.1 Gas Flow 467
Velocity Slip at the Boundary 468
Molecular Gas Lubrication 476
Direct Simulation Monte Carlo 480
12.2 Liquid Flow 483
Molecular Dynamics Simulation 483
Velocity Slip at Solid Boundary 484
Density Oscillation Near Solid Boundary 491
Interactive Force Between Closely Spaced Solid Surfaces 492
Van der Waals Forces 493
Double-Layer Forces 494
Solvation Forces 494
Response to Shear 501
Ultrathin Film Lubrication 504
12.3 Nomenclature 505
12.4 References 506
13 Biotribology 511
Lubrication of Articular Joints 511
13.1 Natural Joints 512
Properties of the Cartilage 512
Elastohydrodynamic Models 513
Boosted Lubrication 515
Weeping Lubrication 516
Biphasic Models 517
Boundary Lubrication 520
13.2 Artificial Joints 525
Types of Total Hip Replacement (THR) 525
Mathematical Modeling 527
Hard-on-Soft THR 530
Hard-on-Hard THR 533
13.3 Nomenclature 537
13.4 References 537
Index 543
 THE WORLD ALMANAC AND BOOK OF FACTS 2011 Download Top Ten News Topics . . . . . . . . . . . . . . . 4 World at a Glance . . . . . . . . . . . . . . . . . . 5 New Era in Space. . . . . . . . . . . . . . . . . . 8 Health Care Reform . . . . . . . . . . . . . . . . 9 Election Results . . . . . . . . . . . . . . . . . . . 10 Chronology of the Year’s Events. . . . . . . 21 Obituaries . . . . . . . . . . . . . . . . . . . . . . . . 43 Key Information on the 111th Congress 46 Supreme Court Decisions. . . . . . . . . . . . 47 Notable Quotes. . . . . . . . . . . . . . . . . . . . 48 Offbeat News Stories . . . . . . . . . . . . . . . 49 Historical Anniversaries . . . . . . . . . . . . . 50 Time Capsule . . . . . . . . . . . . . . . . . . . . . 51 ECONOMY, BUSINESS, & ENERGY Economics. . . . . . . . . . . . . . . . . . . 52 Trade . . . . . . . . . . . . . . . . . . . . . . . 84 Transportation & Travel . . . . . . . . . 90 Agriculture . . . . . . . . . . . . . . . . . . . 103 Employment. . . . . . . . . . . . . . . . . . 112 Energy . . . . . . . . . . . . . . . . . . . . . . 120 CRIME. . . . . . . . . . . . . . . . . . . . . . . . . 127 MILITARY AFFAIRS . . . . . . . . . . . . . 137 HEALTH & VITAL STATISTICS Health . . . . . . . . . . . . . . . . . . . . . . 149 Vital Statistics . . . . . . . . . . . . . . . . 172 PERSONALITIES, ARTS, & MEDIA Noted Personalities . . . . . . . . . . . . 181 Arts & Media . . . . . . . . . . . . . . . . . 250 Awards, Medals, & Prizes . . . . . . . 266 SCIENCE & TECHNOLOGY Science . . . . . . . . . . . . . . . . . . . . . 286 Environment. . . . . . . . . . . . . . . . . . 301 Meteorology. . . . . . . . . . . . . . . . . . 307 Disasters . . . . . . . . . . . . . . . . . . . . 316 Aerospace . . . . . . . . . . . . . . . . . . . 328 Astronomy . . . . . . . . . . . . . . . . . . . 336 Calendar . . . . . . . . . . . . . . . . . . . . 355 Weights & Measures . . . . . . . . . . . 363 Computers & Telecommunications . . . . . . . . . 369 CONSUMER INFORMATION Postal Information . . . . . . . . . . . . . 377 Social Security. . . . . . . . . . . . . . . . 380 Taxes . . . . . . . . . . . . . . . . . . . . . . . 387 Education. . . . . . . . . . . . . . . . . . . . 393 Directory . . . . . . . . . . . . . . . . . . . . 419 U.S. FACTS & HISTORY U.S. Facts . . . . . . . . . . . . . . . . . . . 434 U.S. History . . . . . . . . . . . . . . . . . . 444 WORLD MAPS & FLAGS . . . . . . . . 457 U.S. GOVERNMENT Congress . . . . . . . . . . . . . . . . . . . . 501 Supreme Court . . . . . . . . . . . . . . . 503 Presidents of the U.S. . . . . . . . . . . 506 Presidential Elections . . . . . . . . . . 520 Obama Administration. . . . . . . . . . 553 Cabinets . . . . . . . . . . . . . . . . . . . . 557 U.S. CITIES, STATES, & POPULATION 100 Most Populous Cities . . . . . . . 562 States & Other Areas of the U.S. 573 U.S. Population . . . . . . . . . . . . . . . 606 WORLD HISTORY & CULTURE World History . . . . . . . . . . . . . . . . . 645 Historical Figures. . . . . . . . . . . . . . 673 Exploration & Geography . . . . . . . 682 Religion . . . . . . . . . . . . . . . . . . . . . 697 Language. . . . . . . . . . . . . . . . . . . . 709 Buildings, Bridges, & Tunnels . . . . 717 Nations of the World . . . . . . . . . . . 731 SPORTS 2010 Sports Highlights . . . . . . . . . 852 Greatest Sports Scandals . . . . . . . 853 Olympic Games. . . . . . . . . . . . . . . 854 Track and Field . . . . . . . . . . . . . . . 875 College Sports College Basketball . . . . . . . . . . 877 College Football . . . . . . . . . . . . 883 Other College Sports . . . . . . . . 889 Professional Sports Football. . . . . . . . . . . . . . . . . . . 892 Baseball . . . . . . . . . . . . . . . . . . 908 Basketball . . . . . . . . . . . . . . . . . 935 Hockey . . . . . . . . . . . . . . . . . . . 943 Soccer . . . . . . . . . . . . . . . . . . . 948 Golf . . . . . . . . . . . . . . . . . . . . . . 952 Tennis . . . . . . . . . . . . . . . . . . . . 955 Auto Racing . . . . . . . . . . . . . . . 959 Boxing. . . . . . . . . . . . . . . . . . . . 962 Horse Racing . . . . . . . . . . . . . . 966 Miscellaneous Sports . . . . . . . . 970 GENERAL INDEX . . . . . . . . . . . . . . . 979 Quick Reference Index . . . . . . . . 1008 |
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 The Art Of Female Ejaculation - (The-Female-Orgasm) DownloadContents~ Foreword~ A Note To You From Author Lisa S. Longhofer Introduction~ Why This Book Was Written Chapter One- What Is Female Ejaculation? What Your Mother Did Not Tell You Because She Did Not Know 1) Definition Of Female Ejaculation 2) There Are Two Types Of Female Sexual Response Fluids From The Vagina 3) What Is The Fluid? a) What does it look, taste, and smell like? b) Factors that will influence the characteristics of the fluid 4) How Much Liquid Comes Out? 5) How Many Times Can A Woman Do It? 6) Where Does The Liquid Come From? 7) The Paraurethral/Skenes Glands Vs. The Bladder Chapter Two- What Are The Myths & History Of Female Ejaculation Why Your Mother Did Not Know 1) What Are The Myths Of Female Ejaculation? a) It does not exist b) Only rare women can achieve it c) Only women who have g-spots can achieve it d) It can only be achieved through g-spot orgasms e) Gynecologists are educated about this issue and provide women with correct information f) Women who do it are incontinent g) Only women who have given birth are capable of this Page 1 of 1372) The Struggles Of Women & Men Regarding Female Ejaculation a) Women’s Struggles 1) Examples of challenges for women who do it 2) Examples of challenges for women who do not it b) Men’s Struggles 1) Examples of challenges for men when their female partner does it 2) Examples of challenges for men when their female partner does not do it 3) Problems With Exploring Women’s Sexuality a) The History b) Other Cultures Chapter Three- Basic Female Anatomy Review Oh, Yeah, Right There Baby! 1) Remembering That Male And Female Sex Organs Have A Common Origin 2) How Do You Locate The Paraurethral/Skenes Glands? 3) The Infamous G-spot, And Yes, ALL Women Have One 4) The Myth Of A Female Prostate 5) The Clitoris Chapter Four- The Female Orgasms How Sweet It Is, And How Much Better It Will Get With Female Ejaculation! 1) A Bit Of History On Female Orgasms 2) Orgasms, Sexual Emancipation, Sexual Demons 3) Orgasmic Facts 4) Premature Female Orgasms 5) Empty Female Orgasms 6) Women And Quickie Orgasms 7) Orgasms And Masturbation 8) The Eight Magical Female Orgasms a) Clitoral Orgasms b) G-spot Orgasms c) Vaginal Orgasms d) Anal Orgasms e) Oral Orgasms f) Breast Orgasms g) Mental Orgasms h) Whole Body Orgasms Chapter Five- Step-By-Step Instructions On How To Achieve Female Ejaculation Getting Ready! Bring On The Towels! 1) The One Secret Key That Will Make It Happen 2) Why Some Women Have Discovered It Vs. Some Women Having To Learn How 3) My First Female Ejaculation Experience, And How It Can Help You Understand How To Achieve Female Ejaculation 4) Why Female Ejaculation Makes Any Orgasm More Intense And Pleasureful! 5) Preparing To Gush a) Preparation- towels, pads, etc. b) Environmental conditions c) Special toys and where to get them c) Detailed and effective techniques 6) Getting Creative And Having Fun~ Ideas & Techniques For Female Ejaculation a) Finger & Hand Techniques b) The Double Pleasure Clamp Technique c) The Pleasure Of The Penis, Dildos & G-spot Stimulators d) Clitoral Stimulation e) Will Kegel Exercises Help With Female Ejaculation? f) Golden Showers (Urinating) Versus Female Ejaculation 7) Female Ejaculation Overview With Step-By-Step Suggestions a) Learning To Ejaculate By Yourself Step-by-step b) Advantages To Having A Partner For Female Ejaculation c) Learning How To Assist Your Partner In Female Ejaculation Step-By-Step Chapter Six- Obstacles, Inhibitors & Solutions In Achieving Female Ejaculation I Think I Can, I Think I Can... 1) Inhibitors a) Psychological Inhibitors b) Physical Inhibitors (Including Female Sexual Dysfunction) c) Intimacy Issues d) Psychological Inhibitions Concerning Morals & Femininity e) Sex & Spirituality 2) Suggestions To Overcome Obstacles a) Regarding Physical Inhibitions b) Female, Physical, Sexual Responsiveness Issues 1) Nerve damage caused by a hysterectomy or c-section 2) Loss of blood flow to the genitals causing a decrease in sex drive c) Over The Counter Sexual Aides And Where To Get Them d) Avoiding A Urinary Tract Infection (UTI) e) Warning for women who have pain with g-spot stimulation Chapter Seven- Erotic Female Ejaculation Stories The New Definition To "Slippery When Wet!" 1) Story One~ Erotic Revolution 2) Story Two~ Vaginal Waterfall 3) Story Three~ It Was A Night To Remember Bonus Section: Frequently Asked Questions Readers Of This book Ask The Author Questions Articles From Our Web Site- Sex Drugs, Penis & Vagina Facts, Female Sexual Dysfunction, Penis Size & More! |
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 Secrets Of Sensual Lovemaking - How To Give Her The Ultimate Pleasure By Tom Leonardi Download NEW SEX? xi HOW I LEARNED ABOUT THE G-SPOT AND FEMALE EJACULATIONS I DO YOU ENJOY SEX? 2 1 WHAT IS SEX? UNLIKE MOST GUYS BETTER MONOGAMY THROUGH BElTER SU< vii C O N T E N T S TOM LEONARDI'S TECHNIQUES FOR GIVING WOMEN THE ULTIMATE PLEASURE AND FEMALE EJACULATIONS 2 7 PHYSICAL ASPECTS: . EYE CONTACT BREASTS LEGS DECIDING WHEN TO TOUCH HER VAGINA IS SHE RELAXED ENOUGH? . IS SHE ROUSED ENOUGH? VAGINAL CONTACT HOW LONG SHOULD YOU TEASE HER LIKE THIS? FLATTEN OUT THE LIPS REGARDING THE CLITORIS . REGARDING CUNNILINGUS HOW EXCITED SHOULD THE MAN BE? . THE "CRITICAL NOOK" PRE-EJACULATION FEMALE EJACULATIONS PSYCHOLOGICAL ASPECTS: TRUST RELAXATION DESIRE THE IMPORTANCE OF BEING NAKED . LIFE AFTER EJACULATION EXPRESS YOURSELF . A SPECIAL NOTE TO COUPLES IN LONG-TERM RELATIONSHIPS FINAL REMINDER TO MEN . ADVICE TO WOMEN WHO CAN'T "LET GO" TESTIMONIALS 74 DONNA JOANNA . MARY BETH TAMMY CLINT . PHIL . BRIAN . MEDICAL OPINION AND EVALUATION viii C O N T E N T S FINAL WORDS 115 WHO'S DOING WHO? WHO'S DOING WHO 2? WHO ARE YOU DOING? GOALS WHY ARE MEN'S ORGASMS MORE IMPORTANT? . TRUST YOUR INSTINCTS EVERY TRICK IN THE BOOK WHY DON'T WOMEN HAVE MORE SEX? CAN A WOMAN COME FROM KISSING? PRELIMINARY EYE CONTACT TO DATE OR NOT TO DATE SUPPLY AND DEMAND FURTHER READING |
 Alex Benzer - The Tao Of Sexual Dating For Men Download TABLE OF CONTENTS Introduction..... 8 The three themes of this book.......... 10 How to use this book....... 10 Final thoughts before you begin.................. 11 Chapter 1. Attraction and Fulfillment: An Introduction......... 13 Vocal attractiveness....... 14 Exercise 1. Vocal resonance.......... 15 Exercise 2. Pausing; Tempo................................... 15 Principles of attractive body language......................... 15 Exercise 3. The body language of the attractive male ............ 16 The map vs. the territory: On being fulfillment-centered ................ 17 Exercise 4. Your highest vision of yourself................ 18 Chapter 2. What You Want and How to Get it ........... 19 Exercise 5. Empower yourself by figuring out your core values...... 20 What you have to offer..................................... 21 Exercise 6. Walking the walk ......... 21 Exercise 7. Take stock of your relationship assets................ 21 Chapter 3. The Be-Do-Have Paradigm of Success ... 23 Chapter 4. Be, Part I: Beliefs .......... 27 Exercise 8. Experience how beliefs set the limits of your behavior....... 27 The Content of Beliefs I: The World ........... 28 The Content of Beliefs II: The Self........................................... 29 Exercise 9. The Ultimate Freedom Exercise ................ 30 The Tao of Dating – 5 The process of belief ....... 32 Chapter 5. Be, Part II: Attitudes ................ 34 The six rules of attitude............... 34 A note on games and manipulation................ 36 On being a man................ 37 Your own rite of passage... 38 Chapter 6. Do, Part I: Find .................. 40 Exercise 10. The Quarters Exercise. .......... 41 Exercise 11. The Ideal Woman................. 41 The three-step process for finding desirable women ....... 42 11 types of desirable women and where they can be found… .........43 The three C’s of optimal venues............ 44 The nine top-secret goldmines for meeting quality women ............ 44 Chapter 7. Do, Part II: Meet ....................... 47 The importance of intention ................. 47 Exercise 12. Powerful Positive Intent (PPI) ................. 48 Exercise 13. Craft your own PPI to act with greater authority and integrity......... 49 Exercise 14. The Cookies Experiment .............. 49 The initial contact ............ 49 The two-hit technique on the macroscale ...................... 51 Handling rejection ........... 51 Becoming Rejection-Proof I: Re-writing your rule ............ 51 Exercise 15. Write your personal rule to make rejection an impossibility............ 52 Becoming Rejection-Proof II: Re-framing .............. 52 Becoming Rejection-Proof III: Desensitization training....................... 53 Chapter 8. Do, Part III: Attract, or How to Communicate With Women ... 54 Exercise 16. Use compelling role models to make yourself compelling ....... 55 The Tao of Dating 6 Frame-setting: The Undercurrent of Attraction ......................... 55 Attraction-reducing behavior: five to avoid........................................ 58 Exercise 17. Use the rubber band technique to modify behaviors rapidly............................ 58 How to be compelling, continued: The five methods............................ 61 The fail-safe technique for being compelling ............. 64 The foolproof internal guide for your actions......................... 65 The physiology of attraction ........................... 65 Rapport........................ 66 How to create passion.............. 68 Success and integrity ....... 68 Getting contact information from women: theory and practice .............. 69 When to get the contact information ........... 69 How to get the contact information..................... 70 Striking while the iron is hot: when to call or write ................. 71 Redundancy and quality control.............. 72 Flake insurance.............. 73 Technique vs. non-action: The principle of wu wu-wei ...................... 73 Chapter 9. Do, Part IV: Romance: Advanced Techniques for Attraction .. 75 What Women Want........ 75 The Secret Formula for Romance.......................... 76 The four phases of romance: the practical viewpoint ............ 77 How to know which phase you are in .................. 77 Establishing trust and safety .................... 77 The phases: A scientific viewpoint ......................... 79 Green lights, or signs for advancing to the next phase............ 80 Transitioning through the phases: The Date Blueprint ................. 81 Advancing the phases: The three secret romantic accelerators ........ 82 Exercise 18. Anchoring: How to evoke an emotion in yourself and others on demand ....... 83 Kissing girls: theory and practice ............. 85 The key factor determining whether or not you're going to have sex ................. 87 Chapter 10. Have: Perpetuating Relationships Through Time..... 91 The Tao of Dating 7 Representing yourself with integrity.......... 91 The art of early disclosure ................... 93 The importance of sex in relationships ............ 93 Making relationships last.......................... 94 Tightening the helmet...... 96 How not to be taken for granted ................................. 96 Taking your own counsel, again.......................... 99 |
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| Healthy Eating During Pregnancy Download Preface xiii Acknowledgments xvii Introduction: Good Nutrition Begins Before Birth xix 1 How to Prepare for Pregnancy 1 Reach a Healthy Weight Before Pregnancy 3 Take a Folic Acid Supplement Every Day 6 Iron Up 7 Begin to Improve Your Diet 8 Reach a Healthy Activity Level 10 Address Unhealthy Habits 11 Get Any Medical Conditions Under Control 12 Improve Your Fertility with Nutrition 12 Planning for Pregnancy: The Bottom Line 17 2 How Pregnancy Works 19 What It Takes to Make a Baby 19 The First Trimester: Laying the Foundation 21 The Second Trimester: Growing and Growing 26 The Third Trimester: Preparing for Life Outside 27 Understanding Fetal Nutrition 27 Your Health in Pregnancy: The Bottom Line 29 3 Why Fetal Health Lasts a Lifetime 31 Metabolism and Health 32 The Origins of Fetal Programming 33 Disease Can Be a Result of Incorrect Planning 37 How Programming Works 38 Putting the Hypothesis to the Test 40 What Does Fetal Programming Mean for You? 41 Is Fetal Programming a Threat to Mothers? 42 Fetal Programming: The Bottom Line 43 4 Eating Well for Your Baby-to-Be 45 Special Needs in Pregnancy 47 Make Food Choices That Maximize Nutrients 54 The Beauty of Balance 62 How to Bring Your Diet into Balance 64 Managing Food Cravings 65 Nausea and Vomiting 68 Diet and Gestational Diabetes 69 Eating Well During Pregnancy: The Bottom Line 70 5 What to Avoid While Pregnant 71 Alcohol 72 Smoking 73 Caffeine 74 Recreational Drugs 75 Medications 76 Artificial Sweeteners 80 Fish, Omega-3 Fatty Acids, and Mercury—a Double-Edged Sword? 82 Infections: Listeriosis and Toxoplasmosis 85 Keeping Your Environment Healthy During Pregnancy 89 What to Avoid While Pregnant: The Bottom Line 90 6 Dietary Supplements—What’s Good and What’s Not 91 Prenatal Vitamins 92 Fish Oil/DHA Supplements 96 Herbal Supplements 98 Other Nutritional Supplements 100 Supplements in Pregnancy: The Bottom Line 102 7 Why Weight Matters 103 A Mother’s Weight Gain Influences Her Baby’s Health 105 Your Target Weight Gain 106 Contents ix x Contents The Timing of Weight Gain 108 Should You Limit Excessive Weight Gain? 109 Being Overweight in Pregnancy 111 How Can You Improve Poor Weight Gain? 112 Weight Gain in Pregnancy: The Bottom Line 113 8 How to Stay Active, Safely 115 What Is Exercise? 116 Why Exercise in Pregnancy Is Different 117 The Benefits of Exercise During Pregnancy 118 Cardiovascular Exercise 119 Stretches for Pregnancy 120 Muscle Rx 121 Exercises and Activities to Avoid 125 How to Exercise Safely 126 Physical Activity During Pregnancy: The Bottom Line 127 9 Recipes and Meal Planning 129 Power Snacks 129 The Ins and Outs of Eating Out 130 Recipes 133 10 Eating Well After Pregnancy 173 Choosing to Breast-Feed or Bottle-Feed 174 How Lactation Works 177 Tips for Breast-Feeding 177 The Working Mom 178 Nutrition During Lactation 180 Can a Nursing Mother’s Diet Cause Allergies or Intestinal Problems in Her Baby? 185 Losing Weight After Pregnancy 185 Exercising After Pregnancy 187 Recovering After Cesarean Section 188 Good Nutrition for the Long Term 189 Nutrition After Pregnancy: The Bottom Line 191 |
 Snowboarder 2011 Download Games-Changer BY: T. BIRD Terje talks about the veil of corruption clouding the FIS and IOC's decision to include slopestyle in the 201 4 Winter Olympics in Sochi, Russia, and what snowboarders can do to change the current state of competitive snowboarding. Will the Next Travis Rice Please Stand Up? BY: T. BIRD There will never be another Travis Rice, but when he decides to pass the torch, there are four riders who may be able to carry it. Turn to page 68 to find out who they are. Standard Transmission BY: PAT BRIDGES Twenty movies denote the canon of Standard Films and in turn, this mass of media provides a visual history of a quarter century of cutting edge snowboarding. The footage that the brothers Hatchett and their COlleagues have amassed includes some of the most iconic, inspirational and groundbreaking riding ever framed. As their 20th film TB20 enters popular rotation, SNOWBOARDER sat down with Mike Hatchett, the founder/owner of Standard to have him reflect on a life spent behind the lens and the memorable moments that have happened in front of it. Eastern Bloc Party BY:T. BIRD MFM, Dylan Thompson, Derek Dennison, Jonah Owen, Austin Hironaka, and Johnnie Paxson take a trip to Tallinn, Estonia and uncover not only an untapped urban utopia, but the story of a nation that sang their way to freedom after five decades of occupation from brutal foreign regimes. The Launch BY: PAT BRIDGES As the next generation of professional riders are fast becoming household names, SNOWBOARDER invited a new class of up-and-comers to The Launch to strap in and unleash. While McMorris, Toutant and Kotsenburg reveled in their veteran status as they lapped Park City last spring, a new crop of underage overachievers emerged to silently reap their own rewards. Cold Front 28 Genuine Draft WITH PAT "THE EYE" BRIDGES 32 Hot Air 36 Trick Question BACKFLlPS WITH MADS JONSSON Fresh & Tracked 44 Sequence & Destroy 50 On Deck FORREST BURKI 52 On Deck DYLAN AllTO Elements 146 Sick Days THE GREG TODDS MEMORIAL 150 Peter's Colon 152 Method of the Month |
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