Calcium for Good Bone Health

Did you know most of the calcium in your body is found in your bones and teeth?

What is calcium?

Calcium is a mineral vital to health and the most abundant one found in your body. You might recognize this nutrient from dairy milk advertisements. If that's the case, then you know the mineral is important for building strong, healthy bones. Beyond that, calcium is important for blood clotting, muscle contraction, and heart beating. These are some reasons why getting enough calcium through the food you eat is so important. If your body doesn't get enough calcium it can lead to weak bones, low bone density, osteoporosis, and broken bones.

How much calcium do I need?

The Recommended Dietary Allowance (RDA) for calcium is different depending on your age and sex. The average adult needs about 1,000 mg per day. If you're pregnant, breastfeeding, or in menopause your needs are a little higher. Choosing foods that are high in calcium is a great way to meet this need. Keep reading to find out some of these calcium-rich foods.

Food Item, Serving Size, Calcium (mg)

Milk

Skim milk, 8 oz, 302

1% milk, 8 oz, 300

Whole, 8 oz, 300

2% milk, 8 oz, 250

Yogurt

Plain fat-free (with added milk solids), 8 oz, 452

Plain low-fat (with added milk solids), 8 oz, 448

Fruit, low-fat, 8 oz, 345

Frozen, vanilla, soft serve, 1/2 cup, 103

Cheese

Ricotta cheese, part skim, 1/2 cup, 300

Cottage cheese, 1% low-fat, 1 cup, 251

Cheddar cheese, 1 oz, 200

American cheese, 1 oz, 200

Ricotta cheese, whole milk, 1/2 cup, 200

Muenster cheese, 1 oz, 150

Mozzarella cheese, part skim, 1 oz, 146

Parmesan cheese, grated, 1 tbsp, 42

Fish and Shellfish

Sardines, canned in oil, drained, including bones, 3.75 oz, 351

Salmon, pink, canned, including bones, 3 oz, 212

Shrimp, canned, 6 oz, 164

Fruit and Vegetables

Orange Juice, fortified with calcium, 8 oz, 347

Collards, cooked, drained without salt, from raw, 1 cup, 268

Turnip greens, cooked, drained, from raw (leaves and stems), 1 cup, 197

Soybeans, mature, boiled, without salt, 1 cup, 175

Sunflower seeds, dried, 1 cup, 109

Almonds, roasted, 1 oz, 82

Tofu*, 100 g, 76

Bok Choy, raw (Chinese cabbage), 1 cup, 73

Broccoli, cooked, drained from raw, without salt, 1 cup, 62

Broccoli, cooked, drained with salt, from frozen, 1 cup, 60

Orange (navel). 1 whole, 52

Dried figs, 3 pieces, 50

Sesame seeds, kernels, toasted, 1 oz, 37

*The calcium content of tofu may vary depending on processing methods. Tofu processed with calcium salts can have as much as 300 mg (milligrams) for every 4 ounces. Often, the label or the manufacturer can provide more specific information. Source: USDA FoodData Central 2020

Try experimenting with different recipes using the calcium-rich foods listed above to keep your meals interesting. For example, one day have a tofu scramble and the next day enjoy shrimp scampi. Your bones and teeth will thank you!

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.


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Apple Benfits

Apples are precious fruits, and belongs to Rosaceae family. The skin of the apple is thin but solid, and the inner flesh is thick and juicy. The inner code holds seeds, and that is harmful to health. Apples contain nutrients such as Anthocyanin and Tannins. Many of them say that an apple a day keeps the doctor away. Apples are free from cholesterol, and sodium. It contains antioxidants, vitamin C, vitamin B, and vitamin. Apples are also known to be Nutritional Power House.

#1 Nutritious
Apples are rich in nutrition, and it consists of polyphenols. They are the good source of fiber and vitamin C which can have numerous health benefits. they are the good source of dietary fiber, and it provides 12% of the daily fiber. Apples are filled with Phytonutrients and Flavonoids like Quercetin, Epicatechin, Phloridzin, and other polyphenolic compounds.

#2 Apples are Good for Weight Loss
According to the researchers, apples are more filling because of less energy-dense, and still, they deliver fiber. The fiber content fills the stomach with fewer calories. Recently, a study was conducted in a competition. Few participants ate apple slices before a meal. They felt full compared to other participants who ate normal food.

#3 Prevent Heart Disease
Apples contain fiber that helps to reduce blood cholesterol levels in the body. They reduce the risk of heart strokes and also other heart ailments. They may also contain polyphenols which have antioxidant effects and concentrated in the peel. Polyphenols is a flavonoid and called as Epicatechin. It helps to reduce blood pressure in the body. The antioxidant property of apples reduces the oxidation of fats that are known to be lipid peroxidation.

#4 Prevent Cancer Disease
Apples had anti-cancer abilities that protect the body from cancer cells. Several compounds are enclosed in apple peels called Triterpenoids that destroys the growth of cancer cells in human body.

#5 Avoid Alzheimer's
Drinking apple juice could help us to avoid Alzheimer's away and can reduce the risk of Alzheimer's and fights back against the decaying of the brain. Apple juice contains flavonoids helps to repair the damaged cells.

#6 Reduce the Risk of Diabetes
Eating apples reduce the risk of Type 2-Diabetes. Apples are loaded with soluble fibers to blunting blood sugar swings. Apples contain pectin which helps in controlling the blood sugar levels in the body. Polyphenols in apples prevents tissue damage to beta cells in the pancreas. The beta cells produce insulin in the body, and this leads to Type 2- Diabetes.

#7 Good for Bone Health
Apples are linked to higher bone density. The compounds like antioxidant and anti-inflammatory that are present in apples which promotes the bone density and strength and also preserve bone mass as you age.

Conclusion
Apples are good for health. By eating them reduces the risk of several diseases. So, what are you waiting for? Grab an apple and start increasing your level of health with one bite at a time.


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10 Foods to Eat to Lower Your Cholesterol

Cholesterol is an important fat-like substance used to create hormones (such as vitamin D), build healthy cells, and digest your food. The cholesterol your body uses can come from two different sources: your own body or the food you eat. Dietary cholesterol, meaning the cholesterol from food, is only found in animal-based products (i.e. meat, dairy milk, eggs, etc.). Dietary cholesterol is not essential to your health because your liver makes all of the cholesterol it needs on its own. So, if you are vegan there's no need to worry!

Traditionally, LDL cholesterol is referred to as "bad" cholesterol and HDL cholesterol is referred to as "good" cholesterol. A total cholesterol level of less than or equal to 200 mg/dL and LDL level of less than or equal to 100 mg/dL is considered optimal. If you consume animal-based foods, it's a good idea to have no more than 300 mg of cholesterol per day.

Sometimes cholesterol levels can become so high they become problematic for your health. Generally a total cholesterol level above 240 mg/dL is considered high. High cholesterol can lead to the development of heart disease. If you have high cholesterol or simply want to prevent it from becoming too high, include the following foods in your menus.

1. Apples: Apple pectin is a soluble fiber that helps remove the cholesterol from your body! Apples contain flavanoids which act as powerful anti-oxidants that seem to halt the "bad" cholesterol from accumulating in your bloodstream.

2. Avocado: Avocados are a great source of monounsaturated fats, a type of fat that may help to raise the "good" cholesterol, while lowering the "bad". In addition, avocados contain more beta-sitosterol (a plant-based fat) than any other fruit. The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fats.

3. Beans: Beans and vegetables are excellent sources of soluble fiber. Eating a cup of any type of beans a day-particularly kidney, navy, pinto, black, chickpea, or butter beans-can lower your cholesterol by as much as 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should get 20 to 35 grams of fiber per day. That can easily be done by adding beans to your daily diet.

4. Cinnamon: A study published in the Journal of Traditional and Complementary Medicine found that ½ - 1 teaspoon of cinnamon a day can significantly reduce fasting insulin and blood sugar levels in people with type 2 diabetes. It also reduces LDL ("bad" cholesterol) and total cholesterol levels.

5. Garlic: Garlic has been shown to prevent blood clots, reduce blood pressure, and protect against infections. Most recently garlic has received attention for its possible ability to lower cholesterol levels.

6. Grapes: Grapes contain flavanoids that help protect the "bad" cholesterol from further damage and reduces clumping of the blood. The LDL lowering effect of grapes comes from a compound, resveratrol, that the grapes produce naturally that normally resist mold. The darker the grape, the better!

7. Oats: Oatmeal contains soluble fiber, which reduces your LDL cholesterol. Five to 10 grams of soluble fiber a day decreases LDL cholesterol. Eating 1 ½ cups of cooked oatmeal provides 4.5 grams of fiber.

8. Salmon: The major health components in salmon include omega-3 fatty-acids and proteins. These components lend positive benefits to the cardiovascular system. The American Heart Association recommends that you eat at least two servings of fish per week, particularly fatty fish (salmon, tuna, mackerel, sardines, anchovies, and herring).

9. Soy: The top health promoting components in soybeans are isoflavones and soluble fiber. 25-50 grams of soy per day is recommended to decrease cholesterol by 4 to 8%.

10. Walnuts: Walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated (omega-3) fatty acids. Walnuts also keep blood vessels healthy and elastic-like. Almonds appear to also have the same effects, resulting in improvements within four weeks. A cholesterol-lowering diet with a little less than 1/3 of a cup of walnuts per day can significantly reduce LDL cholesterol.

Aside from eating these foods, there are some other lifestyle changes you can make to manage your cholesterol levels. Adopting a regular exercise regime, not smoking, limiting animal fats, managing stress, and decreasing your alcohol consumption are some ideas. Cholesterol is not something to obsess over, but something to be mindful of.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook/

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A Morning Routine To Avoid Lower Back Pain

In a previous article, You May Be A Morning Person But Your Back Is Not, I mentioned that the lower back is vulnerable in the morning after arising. Having been a chiropractor for over 35 years I suggested starting slowly the first hour of the day and letting the back warm-up before engaging in rigorous activity. My experience has shown that patients who follow this idea are less likely to hurt their back.

With this article we will go into more detail with specific steps one can take in the morning to help the back, rather than worsen a back complaint.

We can start protecting our back as soon as we awaken. 

When we get out of the bed, we usually perform some version of a sit up. Sit ups in the morning increase the pressure on disks of the back thus increasing the chance of injuring the back. A better way to get up is to perform a "side up." A side up is performed by turning onto one side or the other and swinging the legs over the side of the bed as we raise our self up with our arms.

Next, we can perform some safe, gentle stretching exercises in the morning. 

An exercise as simple as lying on our back and gently pulling each knee up towards the chest for five seconds, for five repetitions can be effective in warming up the back. Gentle yoga type stretching is another helpful method to get the back ready for the stresses of the day.

Once we are up and about getting ourselves ready and presentable for the day it is wise to start slowly with our activities. 

Don't do repetitive bending at the waist or lifting and carrying heavy items at the beginning of the day. For instance, years ago, I learned the hard way that carrying a heavy suitcase to my car in the morning, for an early plane flight is not a good idea. I strained my back by doing this and had a difficult flight and the first few days of my trip. Now, I carry my suitcase down to the car the night before a trip, when my back is good and warmed up.

Likewise performing chores like vacuuming, gardening or grass cutting, or morning exercise classes like Zumba are best put off until later in the morning or the day. Try to perform gentler, easier tasks earlier in the day.

These several ideas, if followed over time, are great simple ideas to avoid lower back pain.

To learn more about relief of pain in the back please call Dr. James Schofield at 412-367-3313. Visit here to learn more about neck pain relief.

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How Sanitizer, Masks and Diet Can Play Important Role in Protecting Us From Corona Virus?

Coronaviruses refer to a large family of viruses according to the biological classification systems. This family is responsible for many known illnesses in humans like the common cold. This coronavirus is a new strain, earlier not identified in human beings, the novel-coronavirus, which is causing the current havoc.

The common symptoms of this viral infection are fever, cough and symptoms related to respiratory system like difficulty in breathing, shortness of breath. In its most severe form, it can also lead to SARS, kidney failure, pneumonia and even death.

Effect of Sanitizers:

Hand sanitizers, chemically are mostly alcohol (particularly isopropyl alcohol), along with some emollient and some oils (for the purpose of aroma).

Hand Sanitizers have been proven to have properties capable of killing the microbes present on surfaces and this microbe-killing property is given to Sanitizers by the alcohol present in them.

Although of great importance, especially during the current problem of coronavirus causing destruction around the world, sanitizers should be used keeping in mind that regular and proper washing of hands with soap for a minimum of 20 seconds should be given priority as this is the best method to kill the germs present on our hands and hand sanitizers should be used as an alternative to soap and water.

Effect of masks:

As the virus has been reported to be spread through the means of respiratory droplets, which are droplets coming out from the mouth of an infected person that may be inhaled by other people by transmission through air or by direct contact. Hence, it becomes very important for people to wear masks to safeguard themselves against this deadly virus.

But at the same time, it should also be noted that people need to wear a mask only around someone they suspect of being infected and they should not necessarily wear it wherever they go. Healthy people have no need to compulsorily wear a mask always and their purchase of masks is causing shortage of masks for health care professionals who need it more as they are always in contact with infected people.

Therefore do not wear a mask always, but do definitely wear it in case you are coming in contact with someone infected or suspected to be infected.

Effect of diet:

Diet is the basic part of human life and hence it is not a hyped statement that everything concerning the human body revolves around the diet one takes.

Hence, in the battle against the coronavirus, always keep in mind to not take raw food like raw meat, raw eggs or even raw vegetables and cook your food thoroughly and avoid white sugar.

Secondly, one can take food that boosts our immunity like intake of food rich in Vitamin-C (orange, amla, etc), ginger, garlic, coconut oil, oregano, tulsi, nuts and seeds like almond, cashew, pumpkin seeds, sunflower seeds.

The basic safety tips issued for public include regular and proper hand washing, cooking meat thoroughly, while sneezing cover your nose and mouth and avoid any form of contact with someone showing symptoms of the coronavirus.

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Why Detox Should Always Be Step One

Detox is the first step in my Today is Still the Day plan and book. We use those first two weeks of the plan to do a gentle detox. People have, over the years, questioned why this is step one. It's pretty simple - we live in a very toxic world and toxicity really messes up how our body functions.

Recent research now shows that toxicity is implicated in a host of other conditions, including neuro-degenerative disease, obesity, autoimmune illnesses, as well as cancer, arthritis, gout, lupus, and fibromyalgia.

We are inundated with toxins from fluoride in dental products and water supply to glyphosate contaminating our food supply, artificial preservatives and sweeteners, drugs, cosmetics and personal care products, flame retardants and EMF's (electromagnetic fields) from cell phones, computers and other electronics. Let's not overlook toxic emotions, thoughts, beliefs and relationships as they all impact our physical health as well.

Because we live in this world, we will be impacted by all or some of these to some degree. So what can we do? Plenty! We can be intentional in choosing the highest quality, organic, grass-fed and finished foods we can find and afford. A study done at the University of California found that eating organically grown food for just 6 days significantly decreased toxins in the body by an average of 60.5%. I don't know about you but that is amazing to me and seems like a very simple step to take for such an impactful result.

Avoiding artificial preservatives, additives, sweeteners and fake, packaged, processed foods will go a long way to reducing your toxic load quickly.

Of course increasing clean water and fiber will help sweep toxins out of your body. Increasing intake of healthy fats including omega-3 fats like fish and krill oil, pasture butter and coconut oil and eliminating toxic fats like margarine and seed oils like canola will also help the body detoxify and heal.

Being aware of stressful, negative, toxic emotions, thoughts and relationships and finding effective ways to deal with them, like EFT, will also reduce your toxic load.

By cleaning up your diet and lifestyle in some intentional ways, you can gently detoxify yourself and jump-start any other changes you want to make. Aren't you worth two weeks of clean eating? It is such a simple, doable step and you will be surprised by how much better you feel. I invite you to contact me and we can discuss how I might help you to do this.

Ann Musico is a holistic health coach who believes health is more than just the absence of illness. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more. about her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

Request a free 15-minute consultation and find out how she can help you gently detox for better health.


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Protect Your Health!: Slow Down, And RELAX!

Sometimes, in our attempt to become, as successful as possible, and achieve to the best of our potential, we end up, pushing too hard, and making life, worse, instead of better! Many have heard, the simple and basic, but, often - sage, advice, to, Take a Deep Breath, which should mean, it's important to try to step - back, and try to RELAX, first, before considering all the things, which might go wrong! Professionals, largely agree, there is a significant relationship between how we handle tension, obstacles, stresses and strains, and our overall happiness, health, and well - being! With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means and represents, and its relationship, to our overall health.

1. Reasoning/ rationale/ rational; responsive; realize/ recognize: Although, many people, go to their health professionals, on a somewhat, regular basis, few proceed, in an objective, introspective manner, and give themselves, a check - up, from the neck - up! Evaluating your personal reasoning, and overall rationale, and being certain, it is rational, is, often, the most responsive way to proceed, forward! When we are ready, willing, and able, to realize, and recognize, both our personal strengths and weaknesses, and use every strength, while addressing areas of weakness, makes us stronger, and more proactive, on our own behalf!

2. Enjoyment; enrich; excellence; endure: There is often, a relationship, between our level of personal enjoyment, and ability to enrich, our personal experiences! A combination of seeking personal excellence, with the endurance to go beyond, the ordinary, often, transforms stress, to satisfaction!

3. Listen; learn: Since none of us, know - it - all, and/ or, have all the answers, it's essential to be ready, willing, and able, to effectively listen, to all relevant information, conversations, and experiences, and enhance/ develop fully, our skill - set, and expertise, we learn to go beyond the so - called, ordinary, and strive for extraordinary! Rather than dwelling on what might go wrong, the wise person ponders how to transform lemons, into lemonade!

4. Attitude; aptitude; actions; attention: Possessing a true, positive, can - do, attitude, combined with a personally satisfying, aptitude, and skill - set, permits us, to take actions, which are most beneficial! We need to consistently, pay keen attention, to how to be as happy, and contented, as possible!

5. X: examine; extraordinary: Instead of being satisfied with merely, being ordinary, we should strive to become, extraordinary! To do so, one must objectively, consider, and examine, the possibilities, in a proactive manner!

If you hope to be happier and healthier, take the time, to RELAX! Aren't you worth it?

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. Website: http://plan2lead.net and LIKE the Facebook page for alternative health: http://facebook.com/althealth

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Making Your MIND Work For You!

It's a matter of mind over matter. If you don't have a mind, it doesn't matter! These words, articulated by that sage, Groucho Marx, have far more than, merely, comedic meaning. Rather, they point to, how important our thoughts, and mind - set, often are, to our overall health, and well - being. It's usually, largely your choice and decision, whether you will make your MIND, work for, or, against you, or somewhere, in - between, With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means and represents, in terms of living, potentially, a happier, healthier existence.



1. Motivates; merits; make mark; mirage: There's often a fine balance, between, developing a quality, positive attitude, compared to deceiving yourself, and living, a mirage! What, do you care about, most, and why? What makes you feel better? What, truly, motivates and inspires, you, and makes you feel, more relaxed (far less stressed)? How do you distinguish, between, potential merits, worth pursuing, and less - than - stellar, risks? What do you hope, will be the mark, you make, on your life, existence, and pursuits?

2. Integrity; image; imagination; insights; intentions; intuition: Are you able to be, objective, and introspective, about your personal strengths, and weaknesses? This genuine integrity must permit you, to consider, whether your image of you, is consistent, with what others, conceive? Will you proceed, with an open - mind, and a well - developed, imagination, so you have the insights, which might be, of - benefit, either now, or, at some time, in the future? How will your intuition, and intentions, align, in a personally, beneficial way?

3. Needs; nerve: How might you, steady your nerves, so you can proceed, with less harmful stress, and tension? Do you have the inner strength, and fortitude, to proceed, with the nerve to do, what's needed and necessary, to meet, and exceed, your finest, most relevant needs, goals, and priorities?

4. Delve deeply; deliver; discover: Go beyond the surface, and the obvious! Delve deeply, to identify, how you might make yourself stronger, and more self - confident, and, thus, able to enhance your personal ability, for meaningful, self - help! Make yourself well - considered promises, but be certain, you will deliver, on these, for your best interests! When you discover, your true self, your ability, to proceed, in the happiest manner, is enhanced!

Do all you can, to use your MIND, to help you, proceed, in the happiest, healthiest way! Are you willing to commit, to self - help?

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. Website: http://plan2lead.net and LIKE the Facebook page for alternative health: http://facebook.com/althealth


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Benefits of Healthy Diet

Benefits of healthy diet
As said healthy diet constitute a healthy body. Before setting plans for a healthy diet there is a need to understand what a healthy diet is, a balance diet that fulfills the requirements of body for proper functioning; including all the macro nutrients and micro nutrients. It does not always include losing the fat content or specifically losing weight but providing the body with adequate amount of the nutrients required. Below are enlisted some of the benefits that will provide us reason to adopt a healthy diet

1. Prevent major diseases:
A healthy diet helps maintaining a healthy body by providing all the essential minerals and nutrients body needs for its proper working. By eating low calorie vegetables and fruits heart attacks and strokes are prevented; however, some of the cancers are also prevented.
Specifically, the risk of type 2 diabetes and obesity is decreased by meals involving high fiber food. Eating higher rate of vegetables in daily diet may reduce the risk of bone loss and high blood pressure, also if adequate amount of potassium is provided in overall meals the risk of kidney stones I diminished.

2. Weight loss:
Eating diet including appropriate proportion of low calorie vegetables, fruits, whole grains and unsaturated fats can help us maintain a steady weight. Moreover, eating healthy and low-calorie food leaves no room for the higher sugar and fat intake.

3. Boosts up immune system:
Immune system is also strengthened by maintaining a balanced diet thus lowers the risk of catching diseases too quick. Eating healthy will also boast up our energy levels by preventing us from the diseases for a longer period of time.

4. Better sleep:
Process of metabolism is fastened through eating healthy food, thus increasing the body activity which ultimately helps us to get better and deeper sleep, the time when body manages to repair and heal itself.

5. Physical beauty:
One of the most charming benefit of eating healthy is that it can maintain a fabulous glow on your face, with good hair and ideal body. So it is easy for one to stay healthy and beautiful at the same time just by balancing their diet.

Conclusion:
From the above points it is fair to conclude that, healthy diet can contribute to a healthy lifestyle. Simply by paying check on what we eat, we can look fabulous and feel fabulous. so yeah folks go maintain your healthy dieting!


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Stop Eating for Comfort by Recognizing Your Triggers and Habits

The longer I work with clients the more I realise that most of us who have issues with food are simply hurting in some way and are looking for love/comfort. We may have a very loving relationship with someone else but if we don't love ourselves there is something missing and we use food to fill the gap. For others it could be alcohol, drugs, gambling or smoking.

However food seems to be the most common as it is quick and easy, not hurting anyone else and can be easily hidden. Unfortunately however, we only feel good for a split second with the initial taste, then the guilt sets in, we feel uncomfortable and start to beat ourselves up which simply leads to more eating or bingeing. Unfortunately eating food only keeps the emotion inside of us. Instead of facing our issues, we over eat which only creates further problems.

The only time our body actually wants food is when it is physically hungry. So when we eat for emotional reasons, it doesn't work, because our body doesn't want food, it wants comfort in some other way. So we keep eating waiting for that magic fix that never comes.

By learning how to eat "naturally" we are reconnecting with our body's natural instincts of hunger and satisfaction. This will then fill the physical need and enable us to find positive, empowering things that will serve the emotional need. The wonderful thing about natural eating is that it is based on awareness. Once you are aware of your habits/triggers around food you can make a different choice.

The key is to honour your emotions, notice that you are sad or lonely or stressed out. Sometimes a good cry is the answer as this enables you to get the emotion out of your body. Other ways of doing this is to laugh, sing, scream or do something physical like running, biking or martial arts. Then you can think clearly and find that positive thing that will comfort you and move forward.

I encourage you to start thinking about the times that you overeat or binge and look to see if you can see a pattern. You will find it is based around certain activities and events which have led to negative habits. Because once you are aware of what you are doing you can find a way to avoid those triggers and make different positive choices.

I am a wife and mother who has recovered from 20 years of food and weight related issues. I used to binge on food uncontrollably and then exercise excessively to get rid of it. After being diagnosed with depression and bulimia in 1996 I was introduced to Natural Eating. This enabled me to tap in to my natural instincts of hunger and satisfaction to develop a healthy relationship with food.https://ezinearticles.com/?Stop-Eating-for-Comfort-by-Recognizing-Your-Triggers-and-Habits&id=9828864

Healthy Eating - Simple Tips To Improve Your Digestive System

Are you suffering from gas? Bloating? Constipation? Stomach upset? Gastrointestinal issues are all too common and unfortunately can get you down. Luckily, there are some simple tips you can use to help get your digestive system in better order and help you feel well again.

The digestive system is a group of organs working together to convert food into energy and essential nutrients and feeds the whole body.

Let us look at what these tips are so you can begin to implement them in your day...

1. Add A Probiotic. Perhaps the single best thing you can do to help improve your digestive system is to add a probiotic to the picture. Probiotics are great for helping to not only enhance the digestive process but also strengthen your immune system.

Most people are not getting sufficient levels of probiotics in their eating plan, so adding one is a super fire way to change that.

2. Sip Warm Water. You might also consider sipping a glass of warm water during your meal. Sipping water while eating can help your digestive system relax a little and will also assist with the breakdown of the food you eat.

Don't drink too much water though: too much may make digestion difficult, and this could leave you feeling bloated.

3. Stress Less. Stress is one of the worst things you could do if you hope to keep your digestive system feeling its best. When you are stressed, the sympathetic nervous system is ruling over your body. When your body is trying to digest food, the parasympathetic system is the one that needs to be in control.

Both systems cannot be working at the same time consequently this creates strain over your entire body. So before you eat your next meal, consider doing some deep breathing to calm yourself down.

4. Eat Slowly. Slowly chewing your food is also a good trick to help give your digestive system a boost. Your digestive system can only handle so much food at a time, so if you attempt to gulp your meal, you are going to feel the effects shortly after you finally do stop eating.

Eating slowly gives you the chance to listen to your body's internal signals on when it is time to stop eating, so this might also help you lose weight.

5. Chew Your Food. Finally, it should go without saying but make sure you chew your food thoroughly. Too many people rush when they eat and only chew their food partway. As this is the first step in the digestion process, the more you break food down, the less work it will be for the rest of your digestive system.

Take a little extra time and chew your food; you will be doing your body a big favor. Keep these tips in mind and put those digestive problems behind you.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Stop Trying to Control How You Eat and Take Charge Instead

Taking charge of how you eat allows you to make the choices that are right for you. Being in control has negative connotations and sometimes may mean forcing yourself to do something you don't necessarily want to do. Being in control means using willpower and determination even if that choice isn't right for you. Being in charge means being mindful of what your body needs in any given situation and making the choice based on what is right for you at the time.

It allows you to totally tune into your body's needs and not be affected by outside influences. Making choices because that's what you need not what you should do or have. Accordingly, tuning in to your body's natural instincts by eating naturally is sustainable long term. When you learn to love and trust yourself you choose healthy options more often as you feel more vibrant, have more energy and love being fit and healthy.

When you are in charge sometimes the right choice for you at the time might be overeating. However, when you are listening you can feel the consequences of that choice, reflect on it and perhaps make a different choice next time. It's about loving and respecting yourself. We are all different, we all have different tastes, wants and needs around food. That's why Natural Eating works because it doesn't matter what our gender, race, age, height, build or environment is. We can all simply eat what we want when we are hungry and stop when we are satisfied.

Most of my clients eat healthy nutritious food most of the time. However the problem is that because it is healthy they tend to overindulge reasoning that they can have as much as they like simply because it is healthy. However because our stomachs are only about the size of our fist they don't hold very much without stretching and being uncomfortable. Often we have got into the habit of eating a certain amount. Once we are aware of that and can focus on what our body is telling us, we will eat only the amount we need.

Accordingly, we start eating smaller amounts more frequently. This means we are never depriving ourselves, we're always satisfied, our blood sugar levels are balanced and we feel great. We choose predominantly healthy food because that's what our body tends to want, but we choose to eat unhealthy food if that's what we need at the time. Again by truly listening to our body we will only eat small amounts of the unhealthy food as we don't feel good if you have large amounts of fat, sugar and salt.

Being in charge empowers you to make positive choices that are right for you. Remember the right choice could be a chocolate bar but if you are truly listening it would probably only be a small one.

I am a wife and mother who has recovered from 20 years of food and weight related issues. I used to binge on food uncontrollably and then exercise excessively to get rid of it. After being diagnosed with depression and bulimia in 1996 I was introduced to Natural Eating. This enabled me to tap in to my natural instincts of hunger and satisfaction to develop a healthy relationship with food.


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3 Fun and Healthy Recipes To Make With Your Kids

Kids love imitating what their parents do. Cooking isn't an exception - if they see you prepare your daily meals in the kitchen, it's natural for them to feel curious and want to try it out. Cooking would be a great parent-child activity. Nothing would make a child happier than to eat a meal that he himself helped prepare.

Try these fun and healthy recipes to make with your kids:

Easy Homemade Pizza

What you need:

Your choice of bread
Pizza sauce
Butter
Sausages (sliced)
Cheese, grated
White onions, sliced
Red and/or green bell peppers, sliced
Tomatoes, sliced
Pineapple slices
Olives, sliced

Slice or place your bread on a baking sheet. Spread the pizza sauce and add a layer of grated cheese on top of each bread. Give your child the freedom and creativity to layer and decorate the pizzas using the different toppings. When all toppings are used up, toast the pizzas in a pre-heated oven (375C) until the cheese has melted.

Baked Cheesy Spaghetti Squash

What you need:

1/4 kg. chicken breast, minced and cooked
1 egg
Spaghetti squash
Sauce of choice (red or white)
Cheese, grated
Basil leaves
Oregano
Pepper Powder
Salt

Heat the spaghetti squash in the microwave until the skin begins to wither. Remove from heat and split the squash then drain and scrape it. In a medium bowl, combine the egg, cheese, basil leaves, oregano, pepper powder and salt. Stir in the squash. (You can let your little one do this step!)
Place the squash mixture in a oven-safe plate. Top with cooked chicken and grated cheese. Place the plate in a cookie sheet in a pre-heated oven (350C) and bake until cheese has melted.

Beans and Cheese Tacos

What you need:

8 taco shells
1 can pinto beans, rinsed
1 bunch Romaine lettuce
1 cup shredded Cheddar cheese
3/4 cup mild salsa

Place the pinto beans and 1/2 cup mild salsa in a microwave-safe bowl. Heat in the microwave for 2-3 minutes. Ask your child to help you tear the lettuce into small pieces.
Lay out the taco shells on a serving plate and divide the bean and salsa mixture among the shells. Let your little one top each with the lettuce, remaining salsa and cheese. Serve immediately.

Have a great time in the kitchen with your child - experience a great bonding moment with these fun and healthy recipes!

Angela Kidd is an author and illustrator, a wife and a mother to 3 beautiful kids. In her spare time, she would personally create storybooks and coloring books for her children for fun and they loved it.. And so did she. Angela quit her job and created her own line of educational activity books for children of various ages, with the main goal of making learning fun! You can check out some of Angela's amazing books here.

https://ezinearticles.com/?3-Fun-and-Healthy-Recipes-To-Make-With-Your-Kids&id=10188808

8 Healthy After-School Snacks

18 Harmful Foods We Keep Giving to Children

4 Healthy Lunch Box Recipes For School Kids

Running out of ideas about what to pack in your little one's lunch box? Sandwiches are always a great option, but nobody wants to eat the same thing over and over each day. This is your chance to add a little more nutrition to your kid's meals, too. Make his lunch colourful with a variety of tastes and textures and you won't have to worry about him not finishing his lunch!

Try these 4 healthy lunch box recipes for school kids:

Bite-sized food on sticks

Kids love any type of food they can eat off of a stick (and even better if dipped in their favorite sauce) - hotdogs, sausages, chicken satays, beef skewers and the like. Prepare the meat in lunchbox-sized portions and use flat, blunt-edged bamboo sticks to make it safer, especially for younger kids.

Pack these yummy food on sticks with your kid's favorite dip, a serving of rice, some sliced cucumbers and sliced ripe mangoes. Yogurt-covered pretzels would be a great addition, too!

Cheesy Quesadillas

Children just love cheese, whether they're on a pizza, a sandwich or in a tortilla! Instead of packing grilled cheese, take it a notch higher and prepare a delicious cheesy quesadilla. Use wheat tortilla as a healthier option. These quesadillas don't need to be hot to be delicious.

Pack them with some wheat tortilla chips, avocado slices, jicama sticks and pineapple chunks!

Rolled up meals

Think fresh spring rolls! You can use either rice paper wrappers or large lettuce leaves to make these delicious rolls that are super fun to eat. You can ask your little one what she wants inside - pork, shrimp, tofu and some sliced veggies are great choices.

Pack these delicious rolls with cubed cheese, sliced bell peppers, fresh berries and a square or two of chocolate!

Quinoa Salad

Something fresh and new - all you have to do is combine cooked plain quinoa with your little one's favorite cheeses, meats and veggies. You can season it with a dressing of your choice or go with the classic vinaigrette. Makes a light but filling meal children will love.

Pack the quinoa salad with some pear slices, tomato slices with mozzarella, popcorn and a small square of brownie.

Kids will look forward to lunch time even more when their food is both appetizing and delicious. Add more colors, too - the more colorful, the better! Try these healthy lunch box recipes for school kids!

Angela Kidd is an author and illustrator, a wife and a mother to 3 beautiful kids. In her spare time, she would personally create storybooks and coloring books for her children for fun and they loved it.. And so did she. Angela quit her job and created her own line of educational activity books for children of various ages, with the main goal of making learning fun! You can check out some of Angela's amazing books here.
https://ezinearticles.com/?4-Healthy-Lunch-Box-Recipes-For-School-Kids&id=10251563

HOW TO SLEEP BETTER | 10 natural sleep hacks to fall asleep fast

Fitness Myths - Separating Fact From Fiction

Whether you are looking to drop 10-15 pounds of fat or add 10-15 pounds of lean muscle mass, it's important to first come to grips with some of the biggest lies/myths in the fitness industry. Otherwise you may end up wasting your valuable time and could even damage your long-term health.

For starters, the myth/belief that muscle turns to fat is totally erroneous.

Myth 1:

Muscle never turns to fat.

They are two totally, separate types of tissue. Just as your heart is different from your liver and you wouldn't worry that it could become your liver, your muscle cannot turn into fat. It would be like watching an apple convert to an orange right before your eyes. Not going to happen.

So, what does happen to someone who was once very muscular and fit but stops working out? If muscle does not turn to fat as many believe, then why does their once fit and trim body now appear fat, flabby and unhealthy?

The reality is much worse than turning to fat. Muscle is not being converted to fat, it is being lost. It is literally, wasting away.

Because the body uses a lot of energy maintaining lean muscle mass (which is why having more muscle is great for preventing fat gain), when the body believes it no longer needs to maintain muscle mass, it eliminates it. Whatever muscle mass is not being stressed (used), starts catabolizing (breaking down).

Muscles shrink from non-use and fat pockets grow bigger. Soon, what was once an attractive, trim, fit body now appears flabby and fat. It is really that simple.

Because muscle burns more calories than fat, whenever workout habits change or slow down, changes in diet must follow. If diets are not adjusted to align with a less active lifestyle, if food intake remains the same but total calorie expenditure decreases, guess what? The excess surplus of calories (that are no longer being burned through activity) gets converted into body fat.

It's pretty simple science - when you exercise less, you burn fewer calories and therefore, you must eat less.

The good news is, it only takes about 60 minutes of strength training weekly at the gym (or your preferred strength training workout) to maintain muscle once it's built. It takes far less effort to maintain muscle once it's built than it did to build it in the first place.

Myth 2:

Exercising daily is optimal. Wrong.

Many people believe that if they fail to see the progress they are after, it's because they are not training hard (or long) enough so they immediately start pushing their body harder which is the exact opposite of what should be happening.

Every time you train your muscles hard (at the gym or elsewhere), you are creating micro damage to the muscle tissue and time is needed for this to be rebuilt to withstand the same level of force once again. If the time and energy needed to do this is not provided, muscles won't get stronger and in fact can cause loss of valuable muscle mass.

Reality - when actively working out, the body requires and needs rest days in a well-planned protocol to have the time needed to get stronger than it was before. Ideally, one day off a week should be allowed, if not two. But, even that is not hard science. Some people require more. In fact, three to four days rest for beginner trainees or those who do intense training is not at all uncommon.

Remember, as the intensity of your workouts go up, your total rest required to recover from that workout will also increase.

It's very important to recognize when it's time to work harder and when it's time to rest. Understanding the difference and giving your body exactly what it needs is what gets you to that end goal.

Honor your workout, but balance it with rest.

Myth 3:

Cardio is a great way to get thinner - False.

 

Cardio - (referencing steady state cardio sessions) - the workouts that people dread yet do daily after hitting the gym. Jumping on a piece of cardio equipment and going at one pace for 20-60 minutes.

These workouts do very little for anyone. What these extended cardio workouts achieve is to increase the appetite, causing us to eat more. In fact, many people, who are classic "cardio bunnies," report ravenous appetites that just won't go away.

Cardio training can even cause loss of lean muscle mass. When the body knows it must go for long periods of time at a moderate intensity pace, it does what it can to be more efficient. Since muscle tissue is energy-intensive to maintain, it is better for your body if you have less of it.

Couple this with the fact that many are on a lower calorie diet while doing cardio and now you have a body ready and willing to drop lean muscle. So, fat is not really being lost in the process, but rather, lean muscle.

The body may appear smaller after months of cardio workouts because of lost weight, but, unfortunately, it is due to an unhealthy, change in body composition. The body now contains more fat mass in proportion to lean muscle mass and the result is not pretty. The look is soft, jiggly, and anything but fit.

If you're looking to create a fit, lean, firm body, cardio training is not the way to get there. Strength training is the only thing empowered to reverse unhealthy, muscle loss.

"I help clients take charge of their health before circumstance removes the option. If your quest for a life of true physical and mental well-being is a journey I'll put you in the driver's seat."

For tools and resources to achieve this, visit:

"http://CarolynHansenFitness.com

Carolyn Hansen Fitness

For free downloadable resources visit:

"https://HealthyLifeGifts.com

HealthyLifeGifts

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Habits and Your Financial Health

There is a saying "you are what you eat". There is another saying that is equally as important - "you are a product of your habits". Using an analogy of an ocean liner - how would you steer it to change course in a meaningful way? Very slowly but consistently. If you can envision an ocean liner, you would turn the heading ever so slightly - fractions of a degree toward the direction you want to go. Someone watching the ship would not even realize that anything had happened. As time passes on, the effect of the small change in direction compounds and becomes larger and larger. By the time you reach your destination, you may be hundreds or thousands of miles from the original navigation. If you tried to steer that ocean liner all at once, would you succeed? You would likely overdo it and cause an accident, or get so far off course that you would lose time correcting the direction again.

What does this have to do with money and habits? Everything. If you have a goal of making or saving more money and get a ton of great ideas, and then try to implement them all at once, what would likely happen? Failure! None of the multitude of changes that you tried to do would stick and there would be no effect. What about going to a semi-nar and picking one change that you can make easily, and you make this change for a long period of time? You would likely be more successful. This is one of the secrets of changing money habits and letting time do its magic. If you make a change that is hardly perceptible (i.e. painless), then this method will hardly be a strain.

What are some examples of this? Have you heard of the latte factor? The latte factor is making one incremental change per day - not purchasing that cup of coffee and saving the money. Due to the frequency of how many cups of coffee someone would buy over years of their lifetime, this would add up to meaningful savings. Another version is instead of buying a latte, you buy a regular coffee and add your milk or cream to it. This would save you $2 per day as an example. After 365 days, you have saved over $700 per year from this one incremental habit change. The ocean liner analogy shows the effect of compounding the change to make it even larger. What would you do with the $700? Let's say you invested it over 10 years. On top of the $700 x 10 years of contributions, you are also making a return on this investment. As a wild guess, let's say you made $3500 in return over the 10 years - about 5% per year on average. Now the effect is compounded. You can then take this money and deposit it into an RRSP and get a tax refund which would amplify the effect a while longer.

The latte factor has been beaten to death in many blogs and financial circles. The point of the latte factor is an example of one small habit that can lead to large changes over a long period of time if applied consistently. There are many other habits that can achieve this result. How about saving $1 per day on buying bananas from your local grocery store? How about negotiating a slightly better rate on your cell phone plan? How about purchasing the basic gym membership instead of the deluxe one that includes less but would suit your needs exactly? How about wasting slightly less food each day and buying a little bit less? Maybe keeping the computer, cell phone or cars that you drive one year longer than you used to? Ask yourself what the trade-off may be in doing these things - but if there really isn't anything lost then you have found a habit that will create more money.

There are techniques that say you need to do a routine for 21 days to make it stick. This is basically saying that by doing it for this long, you are making the habit automatic. It will get to the point that when you don't do it, you will miss it! Why not be creative and see what habits you can change that add incremental effects over time?

Do you want to: Learn how the world of money really works without the need of a time consuming or expensive course of study? Discuss what you want to achieve according to your horizon? Restructure your finances to achieve your goals? Advice that is not affiliated with any institution or any product - an independent opinion?

If you answered yes to any of these questions, contact me at: Contact me, Joe Barbieri by email at joetheinvestor.today@gmail.com, my web site at http://www.joetheinvestor.ca or by telephone at 647-286-8020 for an independent consultation on what your options are. Note: This article is intended for people who want to learn about the world of finance and how to research for themselves. If you would like to buy or sell investment products, or specific advice on investment products, tax or legal issues, please consult your investment advisor, accountant or legal counsel.

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12 HEALTHY HABITS & TIPS | change your life + feel better long term

Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville

How Hug Helps - Give More, Stay Healthy

 Nothing starts a day better than a satisfying hug; so, why not hug! Let's have the zeal to relish and make the world a better place. Boom! but then reality strikes; sadly, everything is not tickled pink. In the world, we find the two kinds - huggers and non-huggers. According to a belief, if all the non-huggers are transformed into huggers, there would be no place left for hatred and anger. However, the saying goes hand in hand that it's not possible; because it's all in the genes. Non-huggers strongly advocate that huggers are invaders of privacy and a threat to survival. While huggers believe, it's just the opposite. Hugs comfort and make you feel understood. Now the difference of opinion is here to stay.

Technically, if a person wraps his arm around with warmth and affection it's called a hug. Culturally, it is an act to increase connection by physical proximity. Humans are social animals, who prefer to stay in groups, and have tolerance towards proximity driven from their culture.

Hugs usually express love and affection. Also used as greeting hugs are considered friendly. However, we hardly think beyond as to why a simple hug has so much impact! Hugging has a lot of science behind it. The shocking truth - Hug increases happiness. Everybody loves a hug. Ever since scientists are trying to find more.

Over the years, through deep research scientist have found that a good hug increases oxytocin which invokes positivity. Surprisingly, higher Oxytocin levels lower hypertension and blood pressure. People feel more relaxed and have quality sleep. It improves physical activities and helps in better concentration. People who feel nervous during public speaking' feel more confident and safer. It is commonly known as the "Hugging Hormone Syndrome".

Hug communicates more than words

Almost, all cultures, accept hugging except a few like Japanese. Japanese and a few more natives are squeamish about being hugged. They consider it an invasion of their personal space. However, the rest of the world finds it a perfect way to express love.

Touch is considered the most important sense and makes one feel great. Whether intentional or not people communicate through verbal or nonverbal means. Over the years, in advanced European countries, researchers have conducted a study. In a few orphanages, it was observed that infants and babies, rarely carried in arms and spending maximum times in crib had a difference of behavior. A team of nurses was deployed to multiple institutions and were made to take care of infants. In three of the orphanages, the infants were fed by propped bottles and laid in cribs the entire day. While in the remaining orphanages, infants were handled nicely and were given cuddles. It was found; infants in the first set of orphanages faced difficulty with their cognitive development.

Some interesting facts about Hugging - Hugging Aids

Sounds crazy but hugging indeed helps and has many undiscovered facts about hugging.

In a month people usually spend almost an hour to hug considering that each hug will not last less than 10 secs.
A passionate hug stimulates one's nervous system and combats loneliness and fear. It improves blood flow and enhances self-esteem in an individual.
Kids face a delay in reading and comprehending text if they are not cuddled enough.

An interesting experiment was conducted with a group of men and women. They were in a relationship for more than 5 years and knew each other. Despite being in the relationship, they had a difference of opinion. It was very interesting when couples hugged each other the intensity of their debates and conflicts reduced automatically. Hugs had a direct effect on their moods; findings reveal a hug everyday acted as a stimulant to energize the individual and removed negativity. After a hug, the positive effect would linger on the person.

Hug Therapy - No money only love

Being a social animal, humans crave touch. From being a baby in a mother's womb to the feeling of being held in a parent's hand is an eventful journey. However, it is the sense of touch that keeps us connected.

Life is not easy for all; one has both good and bad experiences. Good experiences make great memories while bad experiences leave us scars. However, these scars are not always visible and emotional connects can only cure them. "Hug Therapy" or "Cuddle Therapy" - A simple hug works wonders; it comforts and heal from stressful experiences in life.

So, there are many groups and mental recreational health boot camps that encourage hugging in daily routine to reassure people of their love and strengthen their bond.


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3 Useful Pregnancy Tips for First Time Moms

It's easy to feel scared and excited at the same when you're pregnant for the first time. You have so much ahead of you and so much to learn, and it doesn't help that your sources are saying a million different things about what to and what not to do while waiting for the little one to arrive.

What's most important is to trust your instincts and do only what you feel is best for you and your baby.

Let these useful pregnancy tips guide you in your journey:

Keep Google searches at a minimum

We are lucky to be in a day and age where most of the information we need is right at our fingertips. Thanks to Google, you'll be able to tell exactly how big your baby is and what stage of development she is undergoing right this second.

But with every ache and every pain, it's easy to resort to Google and go crazy and paranoid about the results. On top of your raging hormones, that's not exactly a good idea. If you can't keep out of the internet, join a good pregnancy forum which is a more reputable source of info. These ladies are going through the same thing as you and chances are, you'll get the answers and extra support you need.

Keep a handle on those carbs

Sure, you're eating for two that's why your appetite has doubled (or tripled). And after a gruelling first trimester of nothing but morning sickness, now is the time to indulge and eat your heart out - giving in to your constant cravings.

While there's nothing wrong with satisfying your weird food cravings from time to time, make sure you watch your carbs consumption. Ballooning out to twice (or thrice) your normal size will make for a very uncomfortable rest of your pregnancy. It's not very ideal for your baby's development, too.

Learn to be at peace with your body

What you're going through is an incredible thing and once your little one is born, nothing else will matter. But when you're in the waiting game, you notice EVERYTHING around you and the constant subject of your eagle eyes is your body.

Every pregnant woman gets conscious about their body. The earlier you accept that your body will never be the same again, the more you will enjoy pregnancy and motherhood. It may take a while to get your pre-pregnancy weight back, but just remember that what your body went through is nothing short of amazing.

Follow these useful pregnancy tips for first time moms!

Angela Kidd is an author and illustrator, a wife and a mother to 3 beautiful kids. In her spare time, she would personally create storybooks and coloring books for her children for fun and they loved it.. And so did she. Angela quit her job and created her own line of educational activity books for children of various ages, with the main goal of making learning fun! You can check out some of Angela's amazing books here.

https://ezinearticles.com/?3-Useful-Pregnancy-Tips-for-First-Time-Moms&id=10215073