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Staying Healthy During Pregnancy
Now that you're pregnant, taking care of yourself has never been more important. Here's how to keep you and your baby as healthy as possible.
Prenatal Health Care
Key to protecting the health of your child is to get regular prenatal care. If you think you're pregnant, call your health care provider to schedule your first prenatal appointment. Many health care providers, though, won't schedule the first visit before 8 weeks of pregnancy, unless there is a problem.
At this first visit, your health care provider will probably do a pregnancy test, and will figure out how many weeks pregnant you are based on a physical examination and the date of your last period. He or she will also use this information to predict your delivery date (an ultrasound done sometime later in your pregnancy will help to verify that date).
If you're healthy and there are no complicating risk factors, most health care providers will want to see you:
- every 4 weeks until the 28th week of pregnancy
- then every 2 weeks until 36 weeks
- then once a week until delivery
Throughout your pregnancy, your health care provider will check your weight and blood pressure while also checking the growth and development of your baby (by doing things like feeling your abdomen, listening for the fetal heartbeat starting during the second trimester, and measuring your belly). During the span of your pregnancy, you'll also have prenatal tests, including blood, urine, and cervical tests, and probably at least one ultrasound.
When choosing a health care provider to counsel and treat you during your pregnancy, your options include:
- obstetricians/gynecologists (also known as OB/GYNs): doctors who specialize in pregnancy and childbirth, as well as women's health care
- family practitioners: doctors who provide a range of services for patients of all ages — in some cases, this includes obstetrical care
- certified nurse-midwives: advanced practice nurses specializing in women's health care needs, including prenatal care, labor and delivery, and postpartum care for uncomplicated pregnancies. There are also other kinds of midwives, but you should look for one with formal training who's been certified in the field.
Any of these is a good choice if you're healthy and there's no reason to anticipate complications with your pregnancy and delivery. However, nurse-midwives do need to have a doctor available for the delivery in case an unexpected problem arises or a cesarean section (C-section) is required.
Nutrition and Supplements
Now that you're eating for two (or more!), this is not the time to cut calories or go on a diet. In fact, it's just the opposite — you need about 300 extra calories a day, especially later in your pregnancy when your baby grows quickly. If you're very thin, very active, or carrying multiples, you'll need even more. But if you're overweight, your health care provider may advise you to consume fewer extra calories.
Healthy eating is always important, but especially when you're pregnant. So, make sure your calories come from nutritious foods that will contribute to your baby's growth and development.
Try to maintain a well-balanced diet that incorporates the dietary guidelines including:
- lean meats
- fruits
- vegetables
- whole-grain breads
- low-fat dairy products
By eating a healthy, balanced diet you're more likely to get the nutrients you need. But you will need more of the essential nutrients (especially calcium, iron, and folic acid) than you did before you became pregnant. Your health care provider will prescribe prenatal vitamins to be sure both you and your growing baby are getting enough.
But taking prenatal vitamins doesn't mean you can eat a diet that's lacking in nutrients. It's important to remember that you still need to eat well while pregnant. Prenatal vitamins are meant to supplement your diet, and aren't meant to be your only source of much-needed nutrients.
Most women 19 and older — including those who are pregnant — don't often get the daily 1,000 mg of calcium that's recommended. Because your growing baby's calcium demands are high, you should increase your calcium consumption to prevent a loss of calcium from your own bones. Your doctor will also likely prescribe prenatal vitamins for you, which may contain some extra calcium.
Good sources of calcium include:
- low-fat dairy products including milk, pasteurized cheese, and yogurt
- calcium-fortified products, including orange juice, soy milk, and cereals
- dark green vegetables including spinach, kale, and broccoli
- tofu
- dried beans
- almonds
Pregnant women need about 30 mg of iron every day. Why? Because iron is needed to make hemoglobin, the oxygen-carrying component of red blood cells. Red blood cells circulate throughout the body to deliver oxygen to all its cells.
Without enough iron, the body can't make enough red blood cells and the body's tissues and organs won't get the oxygen they need to function well. So it's especially important for pregnant women to get enough iron in their daily diets — for themselves and their growing babies.
Although the nutrient can be found in various kinds of foods, iron from meat sources is more easily absorbed by the body than iron found in plant foods. Iron-rich foods include:
- red meat
- dark poultry
- salmon
- eggs
- tofu
- enriched grains
- dried beans and peas
- dried fruits
- dark leafy green vegetables
- blackstrap molasses
- iron-fortified breakfast cereals
Folate (Folic Acid)
The Centers for Disease Control and Prevention (CDC) recommends that all women of childbearing age — and especially those who are planning a pregnancy — get about 400 micrograms (0.4 milligrams) of folic acid supplements every day. That can be from a multivitamin or folic acid supplement in addition to the folic acid found in food.
So, why is folic acid so important? Studies have shown that taking folic acid supplements 1 month prior to and throughout the first 3 months of pregnancy decrease the risk of neural tube defects.
The neural tube — formed during the first several weeks of the pregnancy, possibly before a woman even knows she's pregnant — goes on to become the baby's developing brain and spinal cord. When the neural tube doesn't form properly, the result is a neural tube defect such as spina bifida.
Again, your health care provider can prescribe a prenatal vitamin that contains the right amount of folic acid. Some pregnancy health care providers even recommend taking an extra folic acid supplement, especially if a woman has previously had a child with a neural tube defect.
If you're buying an over-the-counter supplement, remember that most multivitamins contain folic acid, but not all of them have enough to meet the nutritional needs of pregnant women. So, be sure to check labels carefully before choosing one and check with your health care provider.
It's important to drink plenty of fluids, especially water, during pregnancy. A woman's blood volume increases dramatically during pregnancy, and drinking enough water each day can help prevent common problems such as dehydration and constipation.
The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2 hours and 30 minutes) of moderate-intensity aerobic activity each week if you're not already highly active or doing vigorous-intensity activity.
If you are very active or did intense aerobic activities before becoming pregnant, you may be able to keep up your workouts, as long as your doctor says it's safe. Before beginning — or continuing — any exercise routine, talk to your doctor.
Exercising during pregnancy has been shown to be very beneficial. Regular exercise can help:
- prevent excess weight gain
- reduce pregnancy-related problems, like back pain, swelling, and constipation
- improve sleep
- increase energy
- boost your mood
- prepare your body for labor
- lessen recovery time after the birth
Low-impact, moderate-intensity exercise activities (such as walking and swimming) are great choices. You also can try yoga or Pilates classes, videos, or exercise apps that are tailored for pregnancy. These are low-impact and they work on strength, flexibility, and relaxation.
But you should limit high-impact aerobics and avoid sports and activities that pose a risk of falling or abdominal injury. These include contact sports, downhill skiing, scuba diving, and horseback riding.
It's also important to be aware of how your body changes. During pregnancy, your body makes a hormone known as relaxin. It's believed to help prepare the pubic area and the cervix for the birth. The relaxin loosens the ligaments in your body, making you less stable and more prone to injury.
So, it's easy to overstretch or strain yourself, especially the joints in your pelvis, lower back, and knees. Also, your center of gravity shifts as your pregnancy progresses, so you may feel off-balance and at risk of falling. Keep these in mind when you choose an activity and don't overdo it.
Whatever type of exercise you choose, make sure to take lots of breaks and drink plenty of fluids. Slow down or stop if you get short of breath or feel uncomfortable. If you have any questions about doing a sport or activity during your pregnancy, talk to your health care provider.
It's important to get enough sleep during your pregnancy. You'll probably feel more tired than usual. And as your baby gets bigger, it will be harder to find a comfortable position when you're trying to sleep.
Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart's job easier because it keeps the baby's weight from putting pressure on the large blood vessels that carry blood to and from your heart and your feet and legs. Lying on your side can also help prevent or reduce varicose veins, hemorrhoids, and swelling in your legs.
Some doctors specifically recommend that pregnant women sleep on the left side. Because one of those big blood vessels is on the right side of your abdomen, lying on your left side helps keep the uterus off of it. Lying on your left side helps blood flow to the placenta and, therefore, your baby.
Ask what your health care provider recommends. In most cases, lying on either side should do the trick and help take some pressure off your back. For a more comfortable resting position either way, prop pillows between your legs, behind your back, and underneath your belly.
Some Things to Avoid
When you're pregnant, what you don't put into your body (or expose your body to) is almost as important as what you do. Here are some things to avoid:
Although it may seem harmless to have a glass of wine at dinner or a mug of beer out with friends, no one has determined what's a "safe amount" of alcohol to consume during pregnancy. One of the most common known causes of mental and physical birth defects, alcohol can cause severe abnormalities in a developing fetus.
Alcohol is easily passed along to the baby, who is less equipped to eliminate alcohol than the mother. That means an unborn baby tends to develop a high concentration of alcohol, which stays in the baby's system for longer periods than it would in the mother's. And moderate alcohol intake, as well as periodic binge drinking, can damage a baby's developing nervous system.
If you had a drink or two before you even knew you were pregnant (as many women do), don't worry too much about it. But your best bet is to not drink any alcohol at all for the rest of your pregnancy.
Recreational Drugs
Pregnant women who use drugs may be placing their unborn babies at risk for premature birth, poor growth, birth defects, and behavior and learning problems. And their babies could also be born addicted to those drugs themselves.
If you're pregnant and using drugs, a health clinic such as Planned Parenthood can recommend health care providers, at little or no cost, who can help you quit your habit and have a healthier pregnancy.
If you've used any drugs at any time during your pregnancy, it's important to inform your health care provider. Even if you've quit, your unborn child could still be at risk for health problems.
Pregnant women who smoke pass nicotine and carbon monoxide to their growing babies. The risks of this include:
- prematurity
- low birth weight
- sudden infant death syndrome (SIDS)
- asthma and other respiratory problems in the child
If you smoke, having a baby might be the motivation you need to quit. Talk to your health care provider about options for kicking the habit.
High caffeine consumption has been linked to an increased risk of miscarriage, so it's probably wise to limit or even avoid caffeine altogether if you can.
If you're having a hard time cutting out coffee cold turkey, here's how you can start:
- Cut your consumption down to one or two cups a day.
- Gradually reduce the amount of caffeine you get by combining decaffeinated coffee with regular coffee.
- Eventually try to cut out the regular coffee altogether.
And remember that caffeine is not limited to coffee. Many teas, colas, and other soft drinks contain caffeine. Try switching to decaffeinated products (which may still have some caffeine, but in much smaller amounts) or caffeine-free alternatives.
If you're wondering whether chocolate, which also contains caffeine, is a concern, the good news is that you can have it in moderation. Whereas the average chocolate bar has anywhere from 5 to 30 milligrams of caffeine, there's 95 to 135 milligrams in a cup of brewed coffee. So, small amounts of chocolate are fine.
Food Smarts & Other Precautions
Although you need to eat plenty of healthy foods during pregnancy, you also need to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life-threatening to an unborn baby and may cause birth defects or miscarriage.
Foods you'll want to steer clear of include:
- soft, unpasteurized cheeses (often advertised as "fresh") such as feta, goat, Brie, Camembert, and blue cheese
- unpasteurized milk, juices, and apple cider
- raw eggs or foods containing raw eggs, including mousse, tiramisu, raw cookie dough, homemade ice cream, and Caesar dressing (although some store-bought brands of the dressing may not contain raw eggs)
- raw or undercooked meats, fish (sushi), or shellfish
- processed meats such as hot dogs and deli meats (unless they are reheated until steaming)
Also, although fish and shellfish can be an extremely healthy part of your pregnancy diet (they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat), you should avoid eating:
- shark
- swordfish
- king mackerel
- tilefish
- tuna steak (bigeye or ahi)
- marlin
- orange roughy
These types of fish may contain high levels of mercury, which can cause damage to the developing brain of a fetus. When you choose seafood, limit the total amount to about 12 ounces per week — that's about two meals. Also, if you like canned tuna, pay attention to the type in the can. Canned light tuna generally contains smaller fish and can be eaten twice a week. But albacore/white tuna contains larger fish and should only be eaten once per week. Check any local advisories before eating recreationally caught fish.
Changing the Litter Box
Pregnancy is the prime time to get out of cleaning kitty's litter box. Why? Because toxoplasmosis can be spread through soiled cat litter boxes and can cause serious problems, including prematurity, poor growth, and severe eye and brain damage. A pregnant woman who becomes infected often has no symptoms but can still pass the infection on to her developing baby.
Over-the-Counter and Prescription Medicines
Even common over-the-counter medicines that are generally safe may be considered off-limits during pregnancy because of their potential effects on the baby. And some prescription medicines may also cause harm to the developing fetus.
To make sure you don't take anything that could be harmful to your baby:
- Ask your health care provider which medicines — both over-the-counter and prescription — are safe to take during pregnancy.
- Talk to your health care provider about any prescription drugs you're taking.
- Let all of your health care providers know that you're pregnant so that they'll keep that in mind when recommending or prescribing any medicines.
- Also remember to discuss natural remedies, supplements, and vitamins.
If you were prescribed a medicine before you became pregnant for an illness, disease, or condition you still have, talk with your health care provider, who can help you weigh potential benefits and risks of continuing your prescription.
If you become sick (e.g., with a cold) or have symptoms that are causing you discomfort or pain (like a headache or backache), talk to your health care provider about medicines you can take and alternative ways to help you feel better without medicine.
Healthy Pregnancy Habits: From Start to Finish
From the first week of your pregnancy to the fortieth, it's important to take care of yourself so you can take care of your baby. Even though you have to take some precautions and be ever-aware of how what you what you do — and don't do — may affect your baby, many women say they've never felt healthier than during pregnancy.


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subset: commoncrawl


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If you're a regular reader, you know how much we love books at our house. A couple years ago, I made Firecracker a felt book ornament to commemorate her learning to read.
I wanted to do something similar for Little Brother this year now that he's really reading too, but I wanted to think of something a little bit different.
After a little experimenting, I came up with these little mini-books. They're SUPER easy...
...so that might explain how I ended up with all these.
Seriously though, if you're going to get the supplies out to make one, you might as well make 9 or 10...because that's how many book covers you can print in a sheet.
I've seen tutorials around for printing directly onto fabric, but hadn't gotten brave enough to actually try it. It's opened up whole new worlds of possibilities, including making these.
If you want to try it, here's what you'll need.
- Green and/or red felt. I happened to have some glitter felt in my stash, but regular felt works great too. (I used felt-by-the-yard from my stash, but by trimming the books a tad more, you could get four books out of one piece of colored felt and two pieces of white felt.)
- White felt
- Plain white, cotton fabric
- Heat'n Bond Lite (Regular Heat'n Bond would work fine too...and there are other brands that accomplish the same goal. Heat'n Bond is iron-on adhesive. It comes with a paper backing, so you can iron it onto a piece of fabric, peel off the backing, and then attach your fabric to another piece.)
- Sewing machine or needle and thread to sew by hand
- 7 inches of 1/8 inch ribbon for hanger
- Scissors
First you'll need to print your book covers. I got all my images doing Google Image searches for the books I wanted. Then I resized them in Word. You come up with your own favorites or you can use the ones I came up with.
Click here to download a Word Document with the book covers I used. If you have Word, you can edit to have just the covers you want.
Click here to download a PDF with the bookcovers I used.
To print the covers, I followed this tutorial from Modern Day Moms. You'll want to go read her directions. The only difference was that instead of using freezer paper, I used Heat'n Bond Lite. ( That way I could iron it right onto my book after cutting out each piece.) I cut an 8 1/2 x 11 size piece of Heat'n Bond Lite and ironed it to my plain white cotton fabric. Then you trim around the edges and put it through your printer like you would a piece of paper...just make sure you put it in the right way so it prints on the fabric side rather than the paper side.
You should end up with something that looks like this:
Cut out the covers. I liked the way it looked if you leave a white border around the edges, but you can trim it as close you you want to.
Peel off the paper backing.
Fold your colored felt in half to figure out how big you'll need it to make your book. For the amount of border I left on my book covers, I found I needed to cut the felt about 6 1/4 inches by 3 5/8 inches for most of the books.
Iron your cover onto your colored felt.
Cut out your white felt pages and pin inside book cover. I cut my pages slightly smaller than the cover. As a general rule, it's an inch less in width and 1/2 inch less in height. Mine ended up being 5 1/4 inches by 3 1/8 inches. You can't see it well in the picture, but I also used a pencil to lightly mark the middle of the book.
Then you just sew right down the middle.
Now we just need to add the hanger, which will also help your book naturally stay closed, instead of flopping right open. I used 1/8 inch ribbon, but you could use embroidery thread or something else. To get the ribbon through I needed a really thick needle, but you could use a smaller needle if you're using a thinner hanging material.
Tie one double knot close to the book. This will help keep the book closed.
Then tie a square know at the tips to finish off the loop.
One of the great things about these, is that they're easy enough for a school aged child to help with. Firecracker was able to help with some of the sewing and ironing...and LOVED it.
Something else I love about these, is that you can easily add the child's name and year inside with a little note. (I used this fabric pen. I tried a ultra fine point sharpie and that didn't work well. I think a regular tip sharpie would work though.) Here's Little Brother's...
We gave a whole set of about 8 or 9 of these to Firecracker's librarian who has been super extra nice at encouraging her to read...just when she was getting tired of hearing about it from Mommy and Daddy. I tried in particular to choose books with characters the elementary school children would recognize.
We also included one as the gift tag with the gifts to Firecracker's teachers. (More about those gifts tomorrow.) I wrote their names and the year inside and then Firecracker signed them on another page.
I've had to hide the ones that are still in the house because Sweet Pea wants to carry them all over the place and I'm afraid they'll get lost...and she can carry a lot of them by looping their hangers over her finger.
If you plan on mass producing these, I suggest cutting getting all your materials cut out at once. I used a cutting mat and quilting ruler, but those aren't necessary. You could also cut out a template with a piece of cardboard and just trace it.
Then the construction goes really fast putting them together. I cut all the covers and pages out to fit the typical upright book (like the Grinch, Fancy Nancy, etc). Some of the book covers were smaller, and for those I just trimmed them down a bit...first the cover and then the inner pages.
Then I had to cut out the extra wide books (like Polar Express) seperately. You could just choose to use covers of the same size to keep it simple...but I just couldn't leave out Polar Express or a few of the others.
Edited to add:
I also tried out a few variations when I made a few more.
- No-sew option...I tried using my glue gun down the spine of the book to hold the pages in and it works great!
- Muslin page option...I ran out of white felt, so I tried using some muslin. The muslin is easier to write personal messages on, which is nice. On the other hand, it also results in a much thinner book, so it all depends on the look you want which one you'd prefer.
Now here's the fun part for you. I have a few extras that I'm offering as part of a little giveaway in celebration of Christmas and my 501st blog post!
Here's all you need to do to enter...first you must be a follower/ subscriber (via blogger, Facebook, a blog reader, whatever) to enter. Then all you need to do is leave a comment telling me your favorite Christmas book and how you follow my blog. Please be sure that you either leave your email with your comment or your blogger account is set up, so I can easily reply to your comment. Each person can only enter once, so if you make a mistake, go back and delete your extra comment. The giveaway closes at midnight, December 13th, so I can be sure to get these in the mail in time for Christmas.
And if you love reading as much as we do, you might be interested in my Children's Book archive page here.
And if you're interested in the Baby's First Christmas version, see my post here.
Please show my sponsors some love...
Christmas Sticker Book - From Lisa @ Usborne Books | "Holiday Cheer" Reversible Bib - From Mimi and the Boy | The Real Santa - Art Print from Prints of Peace |


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You can buy Twinkies on the cheap right now. Safeway, just around the corner from our office here in Washington, has them on sale - two boxes for five bucks. So the NPR Science Desk was inspired to take part in the fine, long-standing tradition of experimenting with Twinkies.
NPR's Allison Aubrey reports on their findings.
ALLISON AUBREY, BYLINE: My colleagues, Julie Rovner, our health policy correspondent, and Adam Cole, a new addition to our team, had one idea.
So, what is your experiment, guys?
JULIE ROVNER, BYLINE: All right, I think this is the classic example of the immovable object meeting the irresistible force.
AUBREY: All right, let's hear it.
ROVNER: I want to know if you put a Twinkie into Mountain Dew, will it dissolve.
AUBREY: Aha, playing off Pepsi's claim in a recent lawsuit that a mouse would disintegrate in Mountain Dew.
ADAM COLE, BYLINE: So we got our big two-liter Mountain Dew.
AUBREY: And they poured it into a bowl. Now, there's long been speculation about the Twinkie's amazing structural properties. It's rumored that the perfectly spongy and delicate cake will stay intact if unopened for years and years. It apparently survived flights on the NASA space shuttle. So how sturdy is it?
COLE: Yeah.
ROVNER: All right. And we are drubbing the Twinkie into the Mountain Dew. Oh, but it's floating.
COLE: It's floating.
COLE: This just in: Twinkies float in Mountain Dew.
AUBREY: We'll see in a moment if it actually disintegrates. Meanwhile, ideas for other experiments poured in. At what temperatures do Twinkies ignite? Do they explode in the microwave? Is the Twinkie magnetic? And my favorite from brain correspondent Jon Hamilton: Is the Twinkie addictive? Now, how would you test that?
Well, start with lab rats, of course.
JON HAMIILTON, BYLINE: Well, say you had a rat in a cage, right, and every time they hit the bar another Twinkie would come out. My question is would they keep hitting that bar until they literally died from eating Twinkies?
AUBREY: Wow, loving the Twinkie to death. That would be taking Twinkie-love a little too far.
Now, back at the Mountain Dew lab, I asked Julie and Adam if they've ever eaten a Twinkie.
ROVNER: Oh yeah, of course I've had a Twinkie.
COLE: I have never had a Twinkie.
AUBREY: And Adam says he doesn't plan to try one, even if it is an endangered icon.
COLE: There's one thing for sure I do not want to drink or eat any of that.
AUBREY: So, could there be a generational divide here? The 20-somethings like Adam who grew up with an irreverent take on the Twinkie, seeing it as an abstract object, a toy, even, to play or experiment with - not real food. And then there are those who grew up loving the Twinkie, looking forward to seeing it in our lunch boxes.
Can you guess which group my colleague Dick Knox, our medical correspondent, belongs to?
RICHARD KNOX, BYLINE: Oh, I love the cream center and, you know, surrounded by all this kind of fluffy light. It's just kind of luscious.
AUBREY: Dick says that when he was a kid, unbeknownst to his parents, he opened up a charge account at Parson's, his corner grocery store, and started buying Twinkies for all of his friends.
AUBREY: That's how you became the ambassador to Twinkie?
KNOX: Right. I was very popular for about a month. And then my father got this bill from Parson's.
AUBREY: Needless to say, the Twinkie-fest ended. But Dick says his love for them did not.
So, back to that 20-something experiment. How is that Twinkie doing after two hours in the Mountain Dew?
COLE: It's not disintegrated. It is still intact.
ROVNER: No, I think a little bit of the outer coating came off. But boy, that Twinkie still looks like a Twinkie.
COLE: Mm-hmm.
AUBREY: An immovable force that's worth saving or is the Twinkie an icon than we can let go?
Allison Aubrey, NPR News. Transcript provided by NPR, Copyright NPR.


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Here are a few more projects we're working on. As I mentioned, we're looking at about 100 new products. So these next few weeks will be very busy with plans, price sheets, and specifications buzzing back and forth between Taiwanese factories and VO world headquarters. As usual I'm probably too optimistic about delivery times, so take take them with the proverbial grain of salt.
- The new VO seat post will use a popular design first developed in Italy, but used by many manufacturers. It'll be less expensive, heavier, and have a less setback than the Grand Cru post. But it will be available in a wide range of sizes.
- Dia Compe Gran Compe CNC machined long-reach center-pull brakes will soon be here. A matching front mini-rack, ala Mafac, is also on the way.
- We are looking at VO front derailleurs.
- We'll have a second finish option on the Grand Cru headsets and new graphics
- Grand Cru road pedals are in the design stage. They will be a bit like the old TA or Mavic quill pedals.
- We'll have a neat new LED mini dyno headlight and a compact fender-mount tail light, but these are not VO products.
- Speaking of dynos, several new companies are working on hub dynamos. At least one of the new designs appears to be a "game changer" and might make all those expensive German hub dynamos obsolete. I sure wouldn't buy a top of-the-line hub dynamo until next year.
- And there's a lot more in the works. We'll have a new thermos bottle that fits in a bottle cage, several new types of bar tape, and, perhaps, a new line of modern bike luggage.


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Village Gardens
Welcome to Village Gardens
At Village Gardens leasehold retirement development in Ewell, we offer 21 one bedroom and 7 two bedroom purpose-built bungalows for sale for people over the age of 60.
The development is situated in Ewell Village, close to Epsom and has excellent transport links to Sutton, Kingston and Central London (less than 30 minutes by train). The local shops are 5 minutes' walk and include a small supermarket, a post office, library, hairdressers, cafes and restaurants. There are doctors' surgeries in both Ewell and Epsom. Other local amenities include a cinema and shopping centre (in Epsom) as well as some excellent parks.
In addition to each individual private property, all Anchor estates offer some shared facilities, available for the use of all the residents, and managed and maintained by Anchor. At Village Gardens we provide an on-site laundry, well maintained landscaped gardens, a guest room and 18 parking spaces.
The estate manager is resident on-site to offer help, advice and co-ordinate any services provided.
Features of Village Gardens
Communal facilities
Shared facilities complementing each private residence:
- WiFi
- Car parking available
Outdoor space
Well maintained outdoor space for you to enjoy:
- Garden
- Landscaped gardens
Care and support
More support available when you need it:
- Home help services
- Supporting Manager
- 24 hour emergency response call system
Life at Village Gardens
All Anchor estates offer a 24-hour alarm call service in private and shared areas. Every estate will have either a resident or visiting manager who provides help, advice and co-ordinates any services provided.
In addition to each individual private property, all Anchor estates offer some shared facilities, available for the use and enjoyment of all the residents, and managed and maintained by Anchor.
Shared facilities vary from one estate to the next. Anchor estates offer some or all of the following:
- a guest suite for visitors
- a maintained communal lounge for social activities and events
- residents' and visitors' parking
- lifts where appropriate in shared buildings of two or more floors
- maintained gardens for all residents to enjoy
- a conservatory shared by all residents
- a shared laundry which saves space in residents' kitchens
If you are over 60 years old and wanting to own a retirement property without the burden of maintenance and repairs, Anchor-managed properties may be the answer. Anchor estates are all very different. They range from a small cul–de-sac of six bungalows to a large estate of 86 apartments. Most are set in pleasant landscaped settings.
At each estate there will be an estate manager who can act as the first point of contact for any queries that residents may have and offer help to access any local services.
Our retirement properties have a real community feel where people interact with their neighbours, families and friends, continuing to do all the things they love.
Many of our leasehold housing developments organise a wide range of activities and events tailored to the interests of the people living in them.
Pricing information
We endeavour to be completely transparent about all our charges and fees. Below is indicative pricing to act as a guide to the costs at Village Gardens, Epsom. For further information please contact us.
How much does it cost?
Properties for sale
Service charges start at £275.73 per month. They cover the costs associated with the day to day repair and management of the estate, including insurance of the building and maintenance of communal areas.
What is included in leasehold charges?
The services provided by our estate managers include: liaising with residents and prospective residents; making sure the estate is safe, secure and welcoming; maintaining the building and managing the estate. The costs for these services, carried out by our professional staff, are included in the monthly service charge.
All this has the added advantage of protecting property values for all residents.
The estate manager is available to discuss financial issues related to the running of the estate. The audited accounts will be sent to you by post every year. Actual expenditure is monitored against the annual budget throughout the year and service charges are reviewed annually.
Service charges are put together in accordance with the terms of your lease. They cover the costs associated with the upkeep of the estate, including insurance of the building and maintenance of communal areas.
Getting here
Village Gardens
West Street, Ewell, Epsom, Surrey, KT17 1XX


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In 2010, Edgar Lemos, a retired bus driver in Porto Alegre, Brazil, sued his government for failing to provide medication to treat his neurological disorder. It was his privilege to do so: Brazil and more than 100 other nations grant the right to health, which in Brazil has given rise to numerous lawsuits against the government for access to medicines of all kinds.
Princeton University anthropology professor João Biehl has documented the emergence of right-to-health litigation in that country over the past decade. Through visits to courtrooms and clinics to meet patients and record their stories, combined with rigorous evaluation of medical and legal data, Biehl, a native of Brazil, and his research team have created a detailed picture of who sues for treatment and why in this country of about 200 million people and an economy on the rise.
Biehl's work has helped dispel myths that Brazil's universal health care and judicial system are being largely misused by well-off individuals to gain access to expensive and unnecessary medications, and has led to a broader debate about social justice and access to medical technologies.
"Our goal was to produce a genuine understanding of the judicialization of the right to health," said Biehl, the Susan Dod Brown Professor of Anthropology and faculty associate at the Woodrow Wilson School of Public and International Affairs. He is also co-director of the Program in Global Health and Health Policy at Princeton.
"Database analyses are crucial," Biehl added, "but we also need to engage people's trajectories and life stories, and find ways of creatively bringing the complex evidence that we gather on the entanglement of biology, social environment and medicine to the public and to policymakers."
Exploring entanglements and finding the connections between life stories and the underpinnings of society are fundamental to Biehl's work. His methods include not only ethnography — the written field studies or case reports that arise from anthropological research — but also visual storytelling through photography.
Biehl's education and career have emphasized a cross-disciplinary approach. He received undergraduate degrees in theology and journalism and a master's degree in philosophy from academic institutions in Brazil. He earned a doctorate in religion from the Graduate Theological Union in 1996 and a doctorate in anthropology from the University of California-Berkeley in 1999. Before joining the Princeton faculty in 2001, he was a National Institute of Mental Health postdoctoral fellow at Harvard University in the Department of Anthropology and the Department of Global Health and Social Medicine.
Biehl's far-reaching training is a boon for his students, who learn the importance of integrating disciplines and developing research skills in the field. Often, he enlists his students as assistant researchers, even as early as freshman year.
Applying an interdisciplinary approach
In studying right-to-health issues in Brazil, Biehl used a mixture of research methods to examine health-related lawsuits in the southern state of Rio Grande do Sul. Using electronic registries, Biehl and his fellow researchers determined that health-related lawsuits against the state increased from roughly 1,000 in 2002 to more than 17,000 in 2009. Seventy-two percent of the lawsuits in 2009 were for access to medicines; the rest were for health-related items that ranged from baby formula to surgeries.
"Patients in growing numbers are not waiting for medical technologies to trickle down, but are demanding access now, even if one-by-one — one disease and one court case at a time," Biehl said.
Of 1,080 lawsuits the researchers chose randomly for closer scrutiny, the majority were brought by poor individuals who depended on the public system for obtaining both health care and legal representation. Most plaintiffs were older than 45 years, retired or unemployed, and represented by public defenders. They were, for the most part, chronically ill, Biehl stated.
Nearly two-thirds of the requested drugs were already on government formularies and should have been available to the plaintiffs, belying the misconception that the lawsuits were for pricey brand-name specialty drugs, Biehl said. He noted that this situation indicated significant problems at all administrative levels in the country's innovative yet struggling universal health care system. Almost all of the lawsuits were decided in favor of the plaintiff, Biehl said, with the judges citing the government's obligation under the constitution's provision of the right to health.
Biehl conducted the study with epidemiologist Joseph Amon, director of the Health and Human Rights Division of Human Rights Watch and a lecturer in Princeton's Woodrow Wilson School of Public and International Affairs; physician Mariana Socal, a 2010 graduate of the Master in Public Policy Program at the Wilson School and a doctoral student in health systems at the Johns Hopkins Bloomberg School of Public Health; and Adriana Petryna, the Edmund J. and Louise W. Kahn Term Professor in Anthropology at the University of Pennsylvania and Biehl's wife. The study was published in the June 2012 issue of the journal Health and Human Rights.
"The paper is part of the active debate about what the right to health means in Brazil and elsewhere," Amon said. "The whole question of whether social and economic rights can be decided in the courts — it hasn't been studied in this way."
In addition to combing through medical and judicial records, the researchers conducted in-depth interviews with physicians, public defenders, judges, policymakers and patients. From these interviews, Biehl and his colleagues gained understanding of the complex and varied experiences of the plaintiffs, underscoring Biehl's conviction that social policies cannot be evaluated solely on technical and statistical approaches.
Biehl and Petryna explore these insights further as co-editors of the forthcoming book "When People Come First: Critical Studies in Global Health" (Princeton University Press, 2013). In it, they find fault with the trend toward evidence-based public health with its focus on randomized evaluations, statistical significance of results, cost-effectiveness, and a growing disregard for people-centered case studies and reflections.
"The focus on numbers should not come at the expense of the unpredictable social and hard-to-measure or unanticipated outcomes," Biehl said. "We have to use interdisciplinary and critical ways of assessing the design as well as the value of interventions for patients, for families, for communities."
To help emphasize the human story, Biehl enlisted Danish artist Torben Eskerod to capture images of the patient-plaintiffs engaged in access-to-medicines litigation. Eskerod documented Biehl's previous ethnographic work on Brazil's pioneering universal AIDS treatment policy in the award-winning book "Will to Live: AIDS Therapies and the Politics of Survival" (Princeton University Press, 2007), and Biehl's ethnography of what it is like to be mentally ill and abandoned by family and society in Brazil's big cities in "Vita: Life in a Zone of Social Abandonment" (University of California Press, 2005).
Engaging with students by integrating teaching and research
As co-director of Princeton's Program in Global Health and Health Policy, Biehl oversees the education of juniors and seniors interested in exploring the causes and patterns of disease and impact of health interventions across societies. The interdisciplinary program weaves experiential learning and fieldwork into the curriculum, offering opportunities to conduct research in health policy, care and laboratory settings both in the United States and abroad.
Through Princeton's Grand Challenges Initiative, which tackles complex global problems through the integration of research and teaching, Biehl mentors undergraduates working on their senior theses in a variety of global and domestic settings. To date, 28 undergraduates in anthropology and other majors have conducted research through Biehl's project, the Future of Global AIDS Treatment and the Social Determinants of Health, in countries including Guatemala, Sierra Leone and South Africa.
Senior Courtney Crumpler has been working with Biehl since her freshman year. "With Professor Biehl's guidance, I was able to explore my own interests as well as participate in a team of researchers," said Crumpler, who is writing her thesis on nutritional aspects of the public health policy in Brazil. "He is a professor that really has the interests of undergraduates in mind."
Biehl is a dynamic classroom teacher, said senior Raphael Frankfurter, who is writing his thesis on the use of traditional healers in Sierra Leone. "He has this incredible ability to give a 60-person lecture the feeling of a small seminar," Frankfurter said. "He gets to know the personalities and interests and strengths of his students, even in large classes, and he integrates lectures with discussions."
In addition to teaching undergraduates, Biehl advises graduate students and postdoctoral researchers and is involved in the newly launched project on global health and medical anthropology that is being developed in partnership with the University of São Paulo and is funded by Princeton's Council for International Teaching and Research.
"Biehl has been an incredible mentor and supporter," said Joshua Franklin, a 2011 alumnus who worked with Biehl on the right-to-health litigation project and wrote his senior thesis on the topic. Franklin spent the past year as a Fulbright scholar in southern Brazil and has returned to Princeton to help organize the Princeton-University of São Paulo partnership. "Working with Professor Biehl enabled me to learn firsthand the research methods that are essential to my development as an anthropologist," Franklin said.
In developing academic and research projects, Biehl gains new insights that inspire fresh thinking.
"Social fields are in flux and that puts the pulse in academic disciplines too," Biehl said. "We must continue to challenge orthodoxies of all kinds and seek original ways to communicate the categories that are significant in human experience to the worlds of science, policy, jurisprudence and caregiving."


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To book flights to Tauranga, visit www.airnewzealand.com


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The effects of human-induced climate change are being felt in every corner of the United States, scientists reported Tuesday, with water growing scarcer in dry regions, torrential rains increasing in wet regions, heat waves becoming more common and more severe, wildfires growing worse, and forests dying under assault from heat-loving insects.
Yep, heat-loving insects. Here's what they'll look like:
If you're smart, you're making plans, and as a graduate of a state university who broke a thousand on his SATs (but only after taking an intensive prep course) you can bet I'm dealing with this problem head-on. (Always wear your helment when dealing with problems head-on.) Here's how:
First, I've moved my family to higher ground and onto the mainland so that I can watch and laugh from the parapet as the other four boroughs are swallowed up by the sea.
Second, climate change means extreme weather such as massive blizzards in winter, baronial rainstorms in spring, scorching heat in summer, and flesh-eating locusts in autumn. For this reason, I now seize every single fair-weather opportunity to fuck off for a bike ride, because there aren't going to be too many left.
In other words, if I check my phone and see this, I drop whatever it is I'm doing and grab the nearest bike:
Unless what I'm doing is eating a sandwich, in which case first I finish eating the sandwich, and then I take a nap if the sandwich made me sleepy.
Third, I'm raising my seventeen (17) children to flourish in a post-apocalyptic wasteland ravaged by heat-loving insects in which antibiotics are useless and toxic floodwaters lap at our ankles, forcing us ever inland until we're all huddled for survival atop the Continental Divide like those US Airways passengers who landed in the Hudson.
Unfortunately, I haven't quite figured out how to raise them for survival, especially given the increasing disparity between rich and poor. Basically, I'm torn. Part of me thinks I need to groom them to make billions of dollars and join the ruling elite, and part of me thinks I need to train them to hunt and kill and scavenge and use weapons and be resourceful so that they thrive as rebel soldiers in the inevitable class war.
Then I realize I have no idea how to make billions of dollars or be resourceful on an elemental level, so instead I just placate them with juice boxes and Netflix.
Now that's TMBDFOT! (Too Much Bike Dork For One Train.) About the only thing missing is a GoPro manssiere. (Though I suspect the guy on the right simply hasn't slipped his on yet.)
Speaking of trains, some sort of tandem conveyance with space for hundreds of passengers running on a dedicated roadway between the suburbs and the city center could make for a safer and more efficient alternative to the robot car.
Yeah, right, it'll never happen.


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I'm a huge fan of the Walt Disney park experience, and my family has traveled to Walt Disney World and Disneyland multiple times. The service we've received has always been exceptional, and I return from every visit with at least one extra-special memory.
The reason the Disney experience is so consistently good is a focus on quality, detail, and the customer. For the Walt Disney Company, that focus came from the man whose name is above the door.
Walt Disney was an innovator, a creative force, and a brilliant businessman. But even more than that, I consider Walt Disney the first user experience designer, for reasons I will explain.
It's Always Been About the Experience
The key to the Disney Park experience is immersion: everything is designed down to the exact detail. Cast members are trained on how to treat customers with very specific instructions on how to do even the minutest actions, like waving and smiling.
Where there was once orange groves and swampland, there are now virtual worlds that guests can explore. A manufactured wonderland created with one goal in mind: to entertain and bring joy to visitors.
I first realized that Disney was a user experience pioneer as I was watched a video of him introducing "The Florida Project" to the world—a project that became Walt Disney World. At one point, Disney described the plan for the Experimental Prototype Community of Tomorrow (or EPCOT) as "an experimental prototype that is always in the state of becoming, a place where the latest technology can be used to improve the lives of people." If that isn't what UX is in a nutshell, I don't know what is.
He said this in 1966.
Design like Walt
In building out the Disney theme parks, Walt Disney and his deign team (which he named Imagineers) established many best practices that we user experience designers can follow as well. Here are some of them:
Make special moments: Disney and his team had a sharp focus on creating a unique experience that guests could not get anywhere else. This focus on making as many special moments as possible resulted in happy (and repeat) customers. Human beings retain bad memories more than good, so providing happy moments results in people revisiting in a desire to relive or recapture those special moments.
Always be plussing: Disney was never completely satisfied. He always asked for more, always pushed his team to bring more to the table. He called this "plussing," incrementally improving details and elements of an experience. It wasn't "adding more stuff"—which so many companies do—it was making a good experience better; making sure the sound effects on the Pirates of the Caribbean ride were loud enough to rattle the riders; making sure that the Tiki Birds were able to have dozens of different gestures, not just ten. It was aspirational, and I think it's the right way to approach design. Imagine if all designers and developers did their work with this type of attitude.
Give customers options: Walt didn't design one different locale with the original Disneyland: he made four of them, each with a different theme and different experiences. By doing so he was able to appeal to more people, and also allow for people to either stay in one "land" (such as Adventureland) for an entire visit, or use the "hub" to quickly jump from there to Tommorowland, or another area.
Image courtesy Frank Horst
You can see this idea reflected in countless different UIs today (different views, different ways of searching, different options for advanced users, etc.). It may seem obvious today, but Disney came up with the idea and did it first.
Fix things that don't work: The grand opening of Disneyland was, in many respects, a disaster. They ran out of food, rides broke down, counterfeit tickets were being used to get into the park, and the asphalt sidewalks had not finished curing in many places. Though I'm pretty sure there was some yelling involved, Disney met with his team, did a postmortem, and fixed things. We need to follow that example, be self-conscious and objective about our designs, and fix what isn't working.
Take risks: As briefly noted above, Disney sunk a tremendous amount of his own money in two projects: a full-length animated film called Snow White and the Seven Dwarfs, and Disneyland. Both projects brought him to the brink of losing it all, and both projects were huge successes. We need to take risks with what we design, and "aim for the fence" just like Disney did, because great risk also brings great reward.
Hire smart people: Disney surrounded himself with incredibly talented people and let them do their thing. Though he had to approve almost all the details, he knew that he needed top-notch people to execute his vision and to bring new perspectives to the table. Follow Disney's lead when it comes to building your team.
Direction like this convinces me that Disney was the world's first UX designer.
Innovate: Disney innovated both filmmaking and resort experiences, creating the multi-plane camera for film and a complex series of animatronic robots for his parks. He could have gone the safe route and not pushed the envelope, but he did, and we all benefited. Where can you innovate in your design work? What new ideas or interactions can you bring to the table?
Use data to make things better (and maximize profits): Disney looked at traffic patterns and sales data from his parks to change things. Sold out of ice cream in Frontierland last week? Double the number of ice cream stands there this week. Too many people in line for Splash Mountain? Redesign the queue to make sure that the people have extra shade and fans. Disney was one of the first people to look at analytical data to influence business decisions. Like Walt, UX professionals should leverage analytical data to inform their understanding of users and supplement qualitative user research.
Test, refine, then test again: Disney sent friends and family on rides like Jungle Cruise before they opened to elicit feedback and fine-tune the experience. It's exactly what we do as user experience professionals, and he did it 50 years ago.
Mickey's 10 Commandments
Imagineering President Marty Sklar formally documented some of Disney's advice and direction for his team, naming them "Mickey's 10 Commandments." Like the best practices detailed above, Disney applied these principles every day, and they are applicable to much of what we do in UX:
1. Know your audience: "Don't bore people, talk down to them, or lose them by assuming that they know what you know." This is absolutely necessary in UX design—without a deep understanding of your users you can't create a solution that solves their problems or adds value to their lives.
2. Wear your guest's shoes: "Insist that designers, staff, and your board members experience your facility as visitors as often as possible." This approach increases the empathy your design team has for your users, making the designs you create more appropriate and helpful.
3. Organize the flow of people and ideas: "Use good storytelling techniques; tell good stories not lectures; lay out your exhibit with a clear logic." Storytelling is a vitally important skill in UX, not just when explaining your final design solution to stakeholders, but also in your designs themselves—especially if you're trying to describe an offering to new customers.
4. Create a weenie: "Lead visitors from one area to another by creating visual magnets and giving visitors rewards for making the journey." Imagineers called these magnets "weenies"–objects that are large enough to see from a distance and interesting enough to draw their attention. Very good advice, and when designing a "stepped" process providing a 'weenie' to follow will result in lower abandon rates and increased customer satisfaction.
5. Communicate with visual literacy: "Make good use of all the non-verbal ways of communication—color, shape, form, texture." We are currently having a big debate in the UX design community about skeumorphism (the use of real-world visual metaphors in a user experience) and this commandment aligns with the argument advocating such an approach. Skeumorphism done well helps people learn new experiences because of the visual cues that remind them of real-world metaphors reflected in the design. Of course, skeumorphism done badly is … well, pretty awful and unhelpful.
6. Avoid overload: "Resist the temptation to tell too much, to have too many objects; don't force people to swallow more than they can digest, try to stimulate and provide guidance to those who want more." Cognitive overload is one of the major issues that can occur when a UI is "overdesigned" with too many options. This commandment is great advice to avoid that type of situation.
7. Tell one story at a time: "If you have a lot of information, divide it into distinct, logical, organized stories; people can absorb and retain information more clearly if the path to the next concept is clear and logical." This is information architecture 101, and direction like this convinces me that Disney was the world's first user experience designer.
8. Avoid contradiction: "Clear institutional identity helps give you the competitive edge. [The] public needs to know who you are and what differentiates you from other institutions they may have seen." Disney thought about branding before most people even knew what the term meant. When designing, don't look at brand as a separate thing to be applied at the end—it's a crucial part of the total experience.
9. For every ounce of treatment, provide a ton of fun: "How do you woo people from all other temptations? Give people plenty of opportunity to enjoy themselves by emphasizing ways that let people participate in the experience and by making your environment rich and appealing to all senses." The concepts of gamification and immersive experiences are direct descendants of ideas like this.
10. Keep it up: "Never underestimate the importance of cleanliness and routine maintenance, people expect to get a good show every time, people will comment more on broken and dirty stuff." This is less applicable to UX design, but an absolute golden rule when it comes to process and service design. Always do your best, follow your process and deliver quality.
Keep Moving Forward
As noted above, Walt Disney famously said that he wanted his parks to never be finished—that he wanted it to evolve and grow over time. He said the key is to always keep moving forward, to make the good better, to continue to improve things, and to strive to make things better.
This isn't just a great philosophy for user experience professionals to develop, it reminds us all to keep moving forward.


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60% Cotton / 40% Polyester
Size M-4XL
Machine Wash
Product Code 5201FL
Standard shipping $10.00.
Free shipping for orders over $140.
Orders are shipped by Australia Post and will be received within 2-7 business days after your order has been picked. Standard delivery may take longer in certain rural areas as well as in Western Australia.
A signature is required on delivery, so please provide a delivery address where someone will be available to receive your goods. A work address is often a good option. If no one is available to sign for the goods, an 'attempted delivery slip' will be left at your address advising your that the parcel will be delivered to the post office for pick up. It will also advise you which post office it is at (usually your local).
You can easily return or exchange your purchase from gloweave.com, for any reason within 30 days from purchase. Before you return the items just check that the item(s) you are returning are: 1. In perfect brand new condition 2. Have swing tags and original packaging intact We don't accept returns on worn, damaged or otherwise non saleable products. For a couple of extra dollars we recommend that you purchase the registered post option so that if your package goes missing you can track it down. (As you are the sender in this case we do not have the authority to track down the parcel).
Gloweave Head Office
1st Floor / 20 Montefiore St,
Fairfield Vic 3078


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Barn Light Electric Co.® is your go-to source for original, hand-crafted, American-manufactured lighting. Our collection of interior and exterior lighting fixtures and accessories reflects our vintage-meets-modern principles. From industrial lighting, gooseneck lighting, and porcelain enamel lighting, to pendants, wall sconces, copper, and the latest in LED lighting, Barn Light Electric offers hundreds of fixtures that are easy to customize with finish color, mounting, and other options to create the perfect light for any style of home or business.
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This course will explore the concepts driving current food production science (population growth, urbanization, emerging affluence, resource constraints, and underlying biological limits) with the main focus on livestock production. Each of the major food animal species (dairy, swine, beef, and poultry) will be covered in terms of their universal life cycles, constraints to production and emerging societal issues.
Throughout the course, we will tackle some difficult and important questions:
What are the major health benefits and potential concerns regarding the production and consumption of animal products?
How does animal production affect the efficient use of resources and impact our environment?
Can cost of production be reduced to meet growing demand for animal products around the globe while maintaining health and safety for both animals and consumers?
What are the different types of animal food production systems?
Myths and misconceptions surrounding the animal food systems will be discussed. We'll also look closely at some of the global issues, problems, and challenges in these food systems which scientists, farmers, and veterinarians, are attempting to solve through collaboration.
Lectures will be delivered by several experts from the University of Pennsylvania, School of Veterinary Medicine who are intimately involved in the study and advancement of animal production systems. The course is geared towards learners who seek a greater understanding of animal food systems as well as those who might have never visited an animal farm, but have a desire to learn more about where some of our food comes from and issues surrounding sustainability.


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