How to manage your moods

What is mood?

Mood is a powerful word. It actually comes from older words that mean spirit, mind, to strive, be energetic, and courage. It is also being referred to as customary behavior or custom. Thus, mood means way more than being happy or being sad. Moods encompass much from what you need in order to live. Spirit, mind, to strive, be energetic, and courage – are all related to moods and your sense of well being.

Different Facts About Moods

- Moods are your state of mind – whether you’re happy or lonely, afraid or angry, depressed or overjoyed.
- Emotions and moods are strongly linked specifically to the structure of the center of your brain, where your unconscious activities are being controlled.
- Moods actually have 3 elements – how one feels, what happens in the body, and what mood makes one do.
- Certain experiences and memories are powerfully linked to your mind, the reason why they often triggers your mood automatically.

Moods are considered as emotional state. They differs from emotions in a way that they’re less intense, less specific, and they’re less likely being triggered by particular events or stimulus. Moods also differ from personality traits or temperament which is longer lasting. Nevertheless, such personality traits like neuroticism and optimism predispose certain kinds of moods. Long- term mood disturbances such as bipolar disorder and clinical depression are also considered as mood disorders. Moods are subjective, internal state but they are often being inferred from behaviors and posture.
Your Thought Determined Your Moods
Your moods are being controlled by your thought. This is the reality, you must think, or something should reach your intellectual mind in order to be

What Causes Your Moods?

Moods are being caused by your psychological and physical states. If you say you’re feeling good, you are probably describing contentment or good health. Likewise, if you say you’re feeling bad, you are probably describing sadness or cold. Teasing out both the state of your body and mind is somewhat complicated because they influence one another.
On the other hand, there are also different physical causes and means to your moods. For instance, low sugar levels of blood, hunger, or sleep deprivation – all these cause change in your moods. The energy level of your body also causes change in your mood. Many people usually feel energetic and most upbeat in late mornings and in early afternoons but less energetic and less upbeat during late afternoons and evenings.

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51 Calorie Burning Activities

We need calories

Our bodies need calories. Depending on age and sex, we need anywhere between 2000 and 2600 calories every day. Unfortunately, most of us consume double and triple this number. The good news is there are many activities that you can do to get rid of those unwanted calories. In this article it will help you understand and decide on what is the right activities you should do.

The following are 10 of 51 calorie burning activities you can do from exercising to doing house hold chores.

 Bicycling

Whether it’s a real bike, or a stationary one, cycling is a great way to get your 

heart pumping and those calories burning. Just cycling for 15 minutes a day will

burn 119 calories. If you extend it to 30 minutes, you’ll burn 477 calories.

 Stairs or Treadmills

Stairs are great for toning up those legs. They can also burn calories. Don’t have stairs near you? Use a treadmill! Just 15 minutes can burn 102 calories, or the equivalent of each of these:

•        1 tbsp. of mayonnaise
•   1 banana
•        1 oz. of pastrami
•       2 small chocolate chip cookies

Weight Lifting

Working on that muscle tone? Weight lifting burns calories as well. 15 minutes

of pumping iron burns 51 calories. Not much, but if you extend your

training to 30 minutes a day, you’ll burn 204 calories. 

  Running

Lace up those tennis shoes. Running is an all-around great calorie-burning 

exercise. Running 12 minutes at 5 mph burns 109 calories. If you kick it up a 

notch and run 15 minutes at 7 mph, you’ll burn 196 calories. If you’re really 

devoted and run for an hour a day, you’ll burn 784 calories!

                      

Badminton

Hit that birdie! Badminton is a fun way to get in shape. A 20-minute game burns 102 calories, and an hour game burns 306 calories. 

 Sweeping and Mopping

Does it seem all the time you spend in the kitchen is sweeping? Don’t fret,

because while you’re sweeping you’re also burning calories. A quick 15-minute

sweep will burn 42 calories. Then if you mop, that’s another 77 calories. Not

much, but if you do it often those calories will really add up.

Washing Dishes

America’s least favorite chore, dirty dishes seem to never go away. There is

hope, however. If you spend 20 minutes doing dishes, you’ll burn 52 calories.

Doing this twice a day will burn 104 calories. If you have lots of dirty dishes,

you can burn 117 calories (45 minutes).

Cooking

Like to cook? While you’re making your meals, you can rest assured that

cooking burns calories. If it takes you 20 minutes to cook your meal, you’ll burn

57 calories. Multiply this by 3 meals a day, and that’s 171 calories. If you

prepare more elaborate meals, you could burn 128 calories per meal (45

minutes each).

  Grocery Shopping

Love to shop? Now you can love it even more knowing that you’re getting in

shape while you shop. A 30-minute grocery shopping trip will burn 119 calories.

Like to shop even more? An hour trip will burn 238 calories.

Ironing

Plug in that iron! Doing this household chore won’t burn a lot of calories, but if

you have to do it anyway you might as well count them, right? 15 minutes of

ironing will burn 38 calories. Ironing for 45 minutes will burn 114 calories.

More of this activities found in the eBook below. Download Now.

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Guidelines for Healthy Pregnancy

Nutrition

Now that you are pregnant, it is no time to diet.  You certainly want to eat the right things and try not to gain an unhealthy amount of weight, but you should NOT be dieting right now. 

• You will need about 300 to 350 calories more per day than when you were eating just for you – about 2,500 to 2,700 calories per day. 
•  If you are very thin by nature or if you are going through a multiple birth pregnancy, your doctor may even prescribe more of an increase in daily caloric intake.
•  On the other hand, if you are typically overweight, your doctor may advise that you consume more calories, but she may advise you to drop below the additional 300 to 350 usually prescribed for an average pregnancy.

You should plan to maintain a well-balanced diet throughout your pregnancy, consisting of lean meats and protein, fruits, vegetables, and whole-grain breads, as well as low-fat dairy products like cheese and milk.   

Protein - Two or more servings of lean, cooked meat or poultry (without the skin), or fish.  These servings should amount to 60 grams of protein per day.

Protein is especially important during your second and third trimester, as it will help your body keep up with the demands and growth of your baby in the womb. 

Whole Grains and Whole Grain Products -  Nine or more servings of whole grain products per day.  Try to stay away from white flour, sweetened cereals, etc.  They contain little or no nutritional value. 

Here are some examples of serving sizes:

• Whole Wheat or Other Whole Grain Bread: One slice
• Cooked (hot) Cereal, Brown Rice or Whole Grain Pasta:One half cup
• Cold Cereal:One cup

These products contain B Vitamins, and minerals and fiber to keep your body healthy and keep your digestive system moving. 

Dairy Products - Four or more servings per day.  

Here are some examples of serving sizes of dairy products:

• Cheese (natural, not processed):             One and one half ounces              
• Low-Fat or Non-Fat Milk:                          One cup 
• Natural (active ingredient) Yogurt:            One cup

Water – 6-8 eight ounce glasses of water per day (if you are exercising:  8-10 glasses) 

Vitamins and Minerals

We’ve talked about how important it is to follow a good diet during pregnancy.  Your prenatal vitamins, combined with the good food you eat should give you enough of the right vitamins and minerals. 

Calcium - Most women don’t get enough calcium (1,000 mg per day) but when you are pregnant your need for calcium is even more important, to meet the demands of your body and the demands of your baby’s calcium needs to grow strong bones. 

  

Iron – You need iron to produce hemoglobin and red blood cells.  Hemoglobin is the component of red blood cells that carries oxygen throughout your system. 

Folic Acid (Folate) -  Studies show that taking folic acid supplements during pregnancy decreases the risk of neural tube defects by up to 70%! 

Pregnancy and Diabetes

If you are a diabetic and you want to get pregnant, work with your OB/GYN doctor and your diabetes doctor to be sure you are in the best shape possible at least three to six months before you conceive. 

Your OB/GYN doctor will usually refer you to a dietitian so you can get meal plans that are specially designed to help you control your blood sugar.

Vegetarian Diets

If you are a strict ‘vegan’ and eat no animal products or animal byproducts, you may feel you will have a problem during pregnancy.  Or perhaps you are a ‘lacto-ovo-vegan’ and you do eat eggs and dairy products. 

Talk to your doctor about this, if you find that it is a problem.  You may want to take a caloric supplement.  

Things You Should Avoid in Your Diet

What you DON’T eat or drink during your pregnancy can be just as important as what you DO consume!

Here are some things to avoid while you are pregnant:

Alcohol – We shouldn’t have to tell you this, but we will anyway!  STAY AWAY FROM ALCOHOL DURING PREGNANCY.

Alcohol goes straight into your baby’s body in high concentration levels through your blood stream, through the umbilical cord and into the placenta, and can cause any one of an array of symptoms included in Fetal Alcohol Spectrum Disorder (FASD).

Caffeine – Consuming a lot of caffeine can increase your chance of miscarriage.  Two or three cups a day may not seem like much to you, but just to be safe, you should try to stop drinking coffee altogether. 

MODERATION

Foods to Avoid
Avoid foods that MAY carry bacteria and other food-borne illness (toxoplasmosis and listeriosis to name two).  These can cause birth defects and miscarriage, and while you may be able to eat them with no problems, you may not want to take the risk during your pregnancy.

Exercise

Unless you have a serious problem or abnormality in your pregnancy, you should expect to continue to exercise throughout your term. 

Exercise during pregnancy is healthy and will help to reduce swelling and bloat, prevent excessive weight gain, reduce muscle and back strain, and constipation, improve your energy levels, your sleep patterns and your mood. 

Avoid exercise like high-impact aerobics, rock climbing, gymnastics that require balance or exercise at high elevations.  Don’t water ski, snow ski or ride a horse and use common sense when exercising during pregnancy. 

If you feel tired, overheated or dizzy, or if you get nauseous, weak or have blurred vision or heart palpitations, stop immediately and sit down and rest. 

Lifestyle

Food and exercise are important components of a healthy pregnancy; so is the way you live your life. 

Your lifestyle considerations include everything from the medications you take, and the amount of sleep you get, to the level of stress you experience on a daily basis. 

Let’s look at some of the factors you need to consider in your lifestyle:

Medication, Drugs and Medical Treatment  – If you are taking prescription or over the counter medication, talk to your OB/GYN doctor about these medications and be sure you can continue taking them throughout your pregnancy.

Don’t make assumptions.  Talk to your doctor!

If you are seeing a specialist for a medical issue, be sure to let them know you are pregnant so that they can consider that and talk to your OB/GYN doctor if appropriate. 

Remember to tell x-ray technicians and dentists that you are pregnant as well.

Ask your doctor to give you a list of ‘safe over the counter medications’ for things like muscle strain and headache, so you will know what to take if you need pain medication, allergy medication, etc.

There is no time to waste!

If you have used drugs at any time during your pregnancy, tell your doctor.  Even if you stopped using the drug or didn’t know you were pregnant when you used it, your baby can still be a risk and your doctor may need to monitor your pregnancy more closely.

Smoking – If you smoke and you are pregnant, get help and quit.  There is no other way to say it!

The risks of smoking are legendary and they have significant impact on your pregnancy, including:

•   Premature birth
•   Stillborn fetus
•    Low birth weight stillbirth
•    Sudden infant death syndrome (SIDS)
•    Asthma and upper respiratory problems

A 50-page Guidelines of Healthy Pregnancy is available to download below. More information found in the eBook like Pregnancy Planning, Considerations, and the stages of pregnancy.

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101 Tips for Losing 10 Pounds

Here are 15 tips on how to lose 10 pounds that are part of Everyday 101 Tips for Losing 10 Pounds ebook.

1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.

2.Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

3.Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

4. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.

SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water? It’s
amazing!
Water also plays a vital role in weight control, which is why I donated so much space to it, above.

5. Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.

6. Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.

7. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.

8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

9. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.

10. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

11. Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

12. Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.

13. Watch what you eat. Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know…

14. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionery. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.

15. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

Get the huge 101 lists of tips that can be applied everyday for losing 10 Pounds. Download the eBook below.

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