Pain and Stress Relief

Goldfish

Goldfish

Goldfish

By: Mike Magnum

The common goldfish has to be one of the most commonly kept species of fish of all time. The goldfish is a very hardy species and can adapt to a wide range of water parameters. All too often though they are kept in bowls or small tanks that are simply inadequate for their long term survival and these small bowls provide for a very poor quality of life.

To provide a better quality of life for your goldfish consider keeping them in a 20 gallon tank or larger and add 10 gallons to that for each additional goldfish. Don't trust your local pet store employee to provide accurate information. Many times these are just local high school kids or college kids working for gas money. Do your own research on any fish, plant, coral or invert before you purchase them.

Give them a filter that is rated for twice your tank volume. In other words, if you have a hang on type power filter and you have a 20 gallon aquarium for your goldfish, get a power filter rated for 40 gallons or larger. Goldfish eat frequently and get kind of messy so an over-rated filter is a must.

Provide frequent partial water changes on a regular basis. Try to change out 20 percent of their water every week or every couple of days. If you dread having to do water changes look into getting a python aquarium vacuum or a lee's aquarium vacuum. These vacuums are just hoses with an attachment that hooks up to your faucet and makes doing water changes a breeze.

Give your goldfish several small feedings every day. A varied diet is optimal and there are even fish foods made specifically for goldfish. Use them.

Learn about the aquarium nitrogen cycle. This cycle is extremely important for new hobbyists to understand if they want to keep their fish alive for any amount of time. Check FishLore for more info on this cycle.

If you have questions or want more details on keeping Goldfish consider joining and online fish forum. Fish Lore's forum is very friendly and active with lots of goldfish keepers online or those that know how to keep them properly. Don't be afraid to ask questions. The only dumb question is the one that does not get asked.

Author Bio
Mike is an editor at FishLore. Designed for beginners, FishLore.com provides tropical fish information, how-to guides, articles, fish profiles, FAQs, forums and more!

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Saltwater Fish - Saltwater Aquarium Fish

Saltwater Fish - Saltwater Aquarium Fish

Saltwater Fish - Saltwater Aquarium Fish

By: Mike Magnum

The saltwater side of the aquarium hobby has all sorts of saltwater fish available to hobbyists these days. You can pay anywhere from $3 for a Green Chromis all the way up to $3000 for a Gem Tang. Saltwater fish come in all sorts of shape, sizes and colors and there will definitely be a species or several that catches your eye. It's very important to research any and all species that you want to keep before you even consider setting up a saltwater aquarium.

There are several factors to consider when researching the saltwater fish you're interested in keeping. Let's start with the basics. Adult size, temperament (behavior) and diet. These are the three most important things to research before laying down that hard earned cash.

Adult size - many saltwater fish stay quite small (blennies, chromis, gobies, etc.) and some can get extremely large reaching almost a foot or two in size or larger as adults. Triggerfish, groupers and the large angelfish species are some of the first that come to mind that often outgrow aquariums.

Temperament - some species are somewhat docile and will do fine with many other species. Some saltwater fish will do fine other species but may have issues when they are kept in the same tank with conspecifics (fish from the same species) or even when kept with fish from the same family. Some fish only want a small territory to claim as their own and some need larger areas to claim territories and for swimming room.

Diet - since saltwater fish are not raised in captivity to the same degree as their freshwater counterparts, many are coming straight from the ocean and have developed a taste for live foods. Getting some species on prepared foods like pellets, flakes or even thawed foods can be challenging. Getting your saltwater fish eating is one of the most important first hurdles to jump over. Start by offering the pellets and flake foods. If they don't accept these foods move on to thawed marine origin foods. If that doesn't work move on to live foods. Once you get them eating you need to slowly wean them onto a primary diet rich in the nutrients they need. There are foods designed for different eaters, whether they are primarily carnivores, herbivores or omnivores. Read what other hobbyists have to say regarding how challenging it is to get the particular species eating. If you're reading that people are having a really hard time don't think that you'll be any different. Maybe it's best to leave that species in the ocean or until they become captive raised.

Once you have a good idea about the characteristics of the fish you want to keep you may find out that you can't meet it's needs. You may even uncover new species that you didn't know about before you began your research. There are several saltwater fish species that I'd love to keep but refrain due to their track records in aquariums. Some saltwater species just do not make the transition all that well and until they can come up with more specialized foods I'm totally fine leaving them in the ocean.

To get you started on your research I'll list some of the more popular groupings of saltwater fish and inverts below. This is just a quick fly by to hopefully help you narrow your search for finding species you might be interested in keeping.

The bigger the fish, the bigger the tank you are going to need and also the more money you will spend in the long run. With so many saltwater fish species available you should have no trouble narrowing down the species you want to keep. Make the research fun, read several sources, make stocking lists and enjoy planning your saltwater aquarium! Author Bio
Mike is an editor at FishLore. Designed for beginners, FishLore provides tropical fish information, how-to guides, articles, fish profiles, FAQs, forums and more!

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Top 5 ways to stay calm and reduce stress

Ways to Stay Calm and Reduce Stress

Top 5 ways to stay calm and reduce stress

By: John Halderman

Are you looking for more calm satisfying experience with you daily life?

Do you get frustrated with yourself at the end of the day because you've gotten stressed, unfocused or agitated?

Are you tired of getting over emotional and worn out.

Whether you are experiencing one or all of these feelings here are my 5 best tips on reducing the unwanted feelings so that you will feel calm and satisfied with yourself each day.

1. Catch yourself when you exhibit a feeling of behavior that you don't like and change it.
At first you may not notice the feeling until after you have gone through it, that's fine.

Think about how you would rather have felt.

Think about how you would rather have handled yourself. Decide how you want to do it next time.

As you continue with this process each day you will find that you will notice more easily what you are doing throughout the day.

You will begin to catch yourself earlier and earlier as you do this.

Eventually, you will be seeing yourself while you are doing it, then stop yourself.

At some point you will be able to notice before you even begin to feel and react in the undesirable way.

Here is where you will actually begin to change the way you react to the situations in your life and change your behavior.

2. Stay centered all day by refocusing throughout the day.
Develop the habit of paying attention to your mindset as the day goes on.

Several times a day, step away from what you are doing to get re-centered.

Sit down close your eyes and take several long slow deep breaths while imagining the tension washing slowly out of your body.

Notice your breathing getting slower and calmer.

Just think about your breath.

Try to keep from thinking about anything in particular.

It's ok to not be actively thinking for a while!

3. Watch out for your expectations.
You are setting yourself up for failure, upset and frustration when you set too many standards as to how you think things should be.

Think about what leads you to getting upset?

Why does it upset you?

Notice that you decide how many things should be, based on your own outlook and desire.

The things others do that are not to your liking, even the things you do that don't match your expectations.

Ask yourself, really how important is it that they be exactly that way

Ask, who am I to insist that they are that way?

Does it matter that much?

Is it worth getting myself worked up about?

Choose which expectations are really important for you to hold on to and which ones are not.

Holding on to many expectations just complicates your life, with constant judgment.

Simplify your life and reduce the stress!

4. Delegate.
This applies to your personal life as well as at work.

Most of us think of delegating as a workplace skill, but it can apply personally as well.

We are all very busy these days with our activities and duties.

Trying to fit it all in and get it all accomplished can lead to tension.

For various reasons, many of us have developed the habit of thinking we must do it all ourselves.

Take a look at your situation.

Think about it, really, how important is it that everything must be done perfectly to your standards?

Are you sure there are not other people who can assist you. Are the other people in your life pulling their weight?

Many times we get into habitual ruts that don't need to be as they are.

Look at what has been, with the eye of reducing the pressure on yourself.

5. Accept other people as one.
As you think of yourself as different and separate from the rest of mankind, you unknowingly create thinking and behavior that separates you from others.

This kind of separate thinking leads us to think we are superior to others which leads to judgment then selfish thinking and behavior.

We are then having an internal battle with others, which brings on fear, competition and comparison, ending in frustration and anxiety.

Look to discovering how to see yourself as one with all of mankind, not as separate.

Focus on what we have in common rather that the relatively small uniqueness.

 

Author Bio
John Halderman is a writer, speaker and trainer, dedicated to helping people with getting real results with their personal development efforts. He supports strategies, methods, tools and information that actually bridge the gap between information and effective results. Go to www.activepersonaldevelopment.com for free information and newsletter.

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Causes of Stress

Causes of Stress

Causes of Stress

By: Trevor Dumbleton

In order to eliminate or at least control stress, it is vital to know and understand the causes of stress. Of course, there are many causes of stress and they are as varied as the people who suffer from stress, but there are a few places to look first. And by learning about these causes of stress, you can figure out where stress is entering your life.

One of the most common, and most complained about, causes of stress is work. However, it is not only the day-to-day tasks and routine pressures of work that can lead to stress. In fact, the mere concern about keeping a job can be a source of stress. Unfortunately, the combined stress of both work itself and the possibility of losing it creates a sort of double-stress in which people feel they have to work even harder in order to keep their jobs, making the stress that much worse.

As well, for those who have not entered the working world yet, school can be a great source of stress. The constant pressure of schoolwork, friends, teachers, tests, quizzes, papers, and everything else can be enough to make anyone feel like they are in trapped in a vice. In addition, the deadlines are all immoveable, so students are constantly under time pressure. And, to make matters worse, there are often several deadlines overlapping each other, intensifying the demands on time. Then, once final exams arrive, there is a lot to re-learn and students need to spend so much time studying that they can barely sleep. Needless to say, losing sleep does not help people who are under stress. Thus, students need to manage stress just as much as people who work.

Another cause of stress is simple family life. Unfortunately, though we hope that our home lives can be sources of relief from daily stress, they can often be sources of stress all their own. For childen as well as parents and spouses, the home can often be its own source of pressure.

For parents, stress can often come from simply worrying about their children. After all, seeing a child grow up, make mistakes, go through school, go to college, play sports, and often learn things to hard way is enough to make a parent tear their hair out. Thus, despite the joy that children can bring, they can also be causes of stress and worry.

Unfortunately, parents can be causes of stress also. Though they often have their childrens' best interests in mind, they can also put a lot of pressure onto their children, causing them to worry not only about school or life, but also how their parents will react when they hear about some new event, success, or error. It is as though there is no place to turn when things go wrong, creating extra stress. No, it is not easy being a parent, but it isn't always easy being a child or a teenager either, since parents can often be causes of stress as much as sources of comfort from it.

On top of that, spouses can also be causes on stress. Let's face it, husbands and wives often have expectations of their significant others and it is not always easy to live up to those expectations. As well, spouses often spend a lot of time avoiding certain arguments simply because they are trying to avoid stress. However, leaving tension in the air while not resolving it can be a cause of stress.

Money is also a major cause of stress, simply for the fact that there never seems to be enough of it. Thus, as the money keeps going out but it never seems to come in enough, stress just keeps mounting. Unfortunately, spouses, children and sometimes parents can often remind us of our shortfalls and they will often increase the stress. Of course, that is to say nothing of the continual reminders from the mortgage or rent, car payments, credit cards and other bills. And, furthermore, it is rather difficult to be philosophical about money stress since attempting to put things into perspective only recalls thoughts about the money that always seems to be missing. Thus, money stress just keeps piling up higher and higher and there never seems to be a way out.

Though this is only a partial list of all the possible causes of stress, these are some of the most common sources. However, no matter where the problem is arising, stress will not make them better. Rather, stress will only make it harder for people to think about their problems and try to solve them. Thus, in order to solve the problems that lead to stress, the best place to start is by managing the stress, then working to solve the problems with a clear and uncluttered mind.

 

Author Bio
LowerYourStress.com: for everything to do with stress. Get a free ebook to help with your stress levels: www.loweryourstress.com/stress-book.html

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Top 5 Reasons to Sing Out Your Stress

Top 5 Reasons to Sing Out Your Stress

Top 5 Reasons to Sing Out Your Stress

When people find out that I'm a music therapist, the comments I hear most often are "I wish I could sing!" or "Oh, I love to sing, but I'm not good enough to do it in front of anyone". Some of these people tell me that, as children, a parent, teacher or someone else told them that they should just mouth the words because they didn't have a good enough voice.

Singing is our birthright! Singing is a natural and pure expression of how glad we feel to be alive, and the way we show our love of music. Here are my top five reasons to sing out your stress:

1. To connect with your body: We sing with our whole bodies. Because singing is so connected to closely with breath, singing helps us "be in our bodies" and let go of the thinking (or worrying) we do much of the day. Singing can be a joyful activity and can release endorphins (those feel-good chemicals that the body creates).

2. To connect with yourself: Meditative toning, singing along to a favourite song or simply humming to yourself are all ways to tap into your inner landscape and see what's going on in there.

3. To connect with others: Singing with other people - in meditation, prayer, at a sing-along, at a concert, or even over the telephone or Internet - helps us experience in a very deep way that we are all truly connected.

4. To express your feelings: Many times a singer, songwriter or composer has expressed our feelings in a way we could never have - if there's a song that expresses what you want or need to say, try singing along (keep in mind that this is just for you and it's not about "sounding good").

5. To boost your good feelings: Whatever you focus on, you'll invite more of into your life. You can choose uplifting, joyful and celebratory songs to sing.

So sing out! Be proud of your own unique voice. Experiment with what works for you - keep a journal of what you notice in your mind and body when you sing specific songs. Then you can choose the right song for the right moment and make use of the power of singing in your own life.

Author Bio
Linda Dessau, BFA, MTA, CPCC is a self-care expert, accredited music therapist and certified life coach. Learn more about using singing for stress management, personal growth and spiritual development at www.singoutyourstress.com, where you can download the FREE report, "Top 10 Ways to Sing Out Your Stress".

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Female Hair Loss: The Bald Truth

Female Hair Loss: The Bald Truth

Female Hair Loss: The Bald Truth

By: Michael Owen

For a long time most people had the belief that female hair loss was related to the hereditary factor only. However, due to an increase in hair loss amongst women this condition is getting a lot more exposure and acknowledgement in the medical community.

The hair loss in women is not exactly the same as that suffered by men. Also the notion that female hair loss is only hereditary related has now also been proven to be inaccurate. There are many factors that can cause female hair loss and these are a lot more complex then the male factors.

Women in general experience hair loss due to stress, drug therapies and menopause. Although the first two factors mentioned here are also related to hair loss in men, they are more frequent in women.

In general, women tend to be more concerned about their daily life than men. This increases the level of stress and one of its manifestations in the female organism is the hair loss. In this case, the treatment should not only stimulate hair growth, but also treat stress. Otherwise, even if hair growth is stimulated, hair loss can occur again.

The use of drug for therapy is a complicated issue. Hair loss due to this is frequent in the treatment against cancer. The drugs used in chemotherapy are too aggressive and hair loss may be the slight side effect.

Menopause is another problem. Besides all the unbalance in the organism that it causes, menopause can cause hair loss as an indirect consequence of it. The onset of menopause can often lead to hair loss and has long been a part of aging that many women fear the most. These days many more women are also experiencing thinning and bald spots as they mature, and both men and women are reaching out for new solutions. Even though there is no real 'cure', there are many things that can be done to help. Some products claim to help revive weakened hair roots and promote healthy hair growth.

Both hormones and genes are to blame for menopause causing acute hair loss, as is the aging process. Confirming the causes of your loss with a competent and experienced dermatologist is the first step in determining your best treatment options.

Most women also experience hair loss after pregnancy. This is due to the level of certain hormones in the body. This hair loss can be especially depressing as after pregnancy and birth most women are extremely tired both mentally and physically.

Another factor is also hair styling amongst women. We don't realise the damage that is being done by the excessive heat and chemicals that we use whilst styling our hair. These harsh chemicals tend to build up on the scalp and suffocate the hair follicles and block precious nutrients getting to them.

Although there are many factors that contribute hair loss in women there are also some great new products that can have amazing results. These products have been through years of clinical trials and are 100% natural without side effects. If you would like to learn more about the latest product that can restore your hair and is currently being used by many celebrities worldwide please visit my website which can be found in the author box below.

 

Author Bio
Michael Owen has devoted his life to helping hair loss sufferers and is recognised as an expert in the field. To learn more visit: Hair Loss After Pregnancy guide.

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Understand Baldness and How You Can Reverse It

Understand Baldness and How You Can Reverse It

Understand Baldness and How You Can Reverse It

By: Jim McDonald

There is no magic potion that will instantly give you back a full crop of thick, lush hair. But if we look at the way advances in hair loss treatments have evolved recently, perhaps we're not far from it.

Hair loss can be caused by many factors, the most common being Pattern Baldness which affects more then 40% of the male population. Women also suffer from hair loss, although the causes can be quite different than in men. Baldness can be quite a degrading condition for millions of men and women, and can lead to psychological problems and feelings of self worthlessness. But the scientific discoveries in recent years have made the treatments for balding more effective, and like all medical conditions, if you act on the problem when it is in it's infancy, you've got a better chance of minimizing the effects, or even reversing the condition.

The causes for hair loss are many and varied. Genetic 'Pattern Baldness' is the most common, but there are other very common causes such as Hormonal Imbalance, Illness, Poor Diet, Poor Hygiene, Drug Abuse and Stress. These are just the core issues that contribute to the hair loss. To get a better understanding of exactly how the hair stops to reproduce entails a bit of a scientific look at how hair actually grows.

Hair grows in 3 stages. In the first stage (Anagen) a new hair is produced and this is the stage where most growth occurs. Next, in the Catagen (Regressive) stage, the hair has stopped growing but is yet to shed. In the final stage (Telogen) the hair is resting and eventually falls out, and a new one begins to grow. In Pattern Baldness, DHT (Dihydrotestosterone) miniaturizes hair follicles by shortening the Anagen (growth) stage and at the same time can also lengthen the Telogen (resting) stage. This is usually a gradual process, and the end result is an increase in the number of short, thin hairs which are barely visible above the scalp.

There is hope, because while any hair is growing then various treatments can be administered to re-balance/block the DHT and promote healthier hair growth once again. There is no single hair loss treatment that works for everyone. In fact, it would be quite amazing if somoene used a single baldness treatment that completely solved their problem. The best hair loss treatment is in fact a combination of the best known products in a way that is tailored to your individual circumstances.

Generally, the most effective regime for preventing/reversing hair loss is a combination of 3 or 4 products:

1) DHT Inhibitors - Work to inhibit the negative effects of DHT 2) Growth Stimulators - artificially stimulate growth in the hair follicle 3) Hair vitamins - these products actually provide all the clinical proven vitamins and minerals required to help hair grow to its fullest and thickest 4) Hair and Scalp Cleaners - these products provide proper hair and scalp hygiene and nutrition.

In all cases, the most effective hair loss treatment will involve a combination of the above options. That is because there is no single solution that tackles the cause and the effect of baldness in everyone.

 

Author Bio
Written by Jim McDonald, a contributing writer for http://www.hairloss-baldness.info, an informative website about Baldness and what treatments are available.

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Where DO you get the time?

Where DO you get the time?

Where DO you get the time?

By: Stephanie Foster

Why does it so often seem like you turn around and it's midnight when you're raising your kids? It seems like no matter what you do sometimes, there's still a lot more work to do by the time you are ready to go to bed. What can you do?

The first thing you need to do is figure out where your time is going each day. Try making notes one day about what you do and how long it takes. If you're feeling really ambitious, you can try this for a week, since every day is going to be different, but even one day will give you an idea as to where you're using up all your time. It may feel like you're wasting time writing these things down, and they will slow you down a bit for that day, but it can be a big help.

Take a look at what you spent your day doing. Now assign a priority to each. How much time would you prefer to spend on each?

Now if you add all these up, you'll probably find out your day is more than 24 hours long if you include time to sleep. That's how it is being a parent.

The first thing you need to do is figure out what items can be done less often. Can you stand a little mess in the house? Can everyone else? Can you get more help from your spouse and the kids in keeping the house clean? You'll have to decide which solution is right for you.

What about time spent surfing the internet or watching TV? Give yourself time limits on each of these. If you have a Tivo or a VCR, try recording your favorite shows and watching them a little later, skipping the commercials. Not only does this allow you to choose the time you watch your shows, it can cut down their length.

Sometimes it can be hard finding enough time in your day to be with your kids, yet most parents will call this a priority. Just remember that time with your kids isn't just about having fun. Even small children can help out with making dinner, which can be a great time for talking with kids of any age. My three year old daughter has been helping make salads since she was two. The lettuce ends up in either rather large or very small pieces, but she has fun helping and we get some great time together. Older kids may or may not appreciate this time, but it's good for them to help out.

I definitely do not recommend cutting back on whatever meals you insist on eating as a family. This is a great thing to do as a family, and if you aren't making time for family meals, find a way to do so! Even if it's just dinner one night a week together, no activities or sports to run off too, your family needs the time to relax together.

Finally, are there things you can cut out all together? If you feel as though you've been pushed into doing things for others because you're at home and "have time," don't feel guilty about telling people that you do not have the time to do things they want you to do. Your family comes first. If you really want to volunteer, think about either cutting back the number of hours when you need more time for yourself or your family, or volunteering for something you can do as a family.

There are only so many hours to a day, and so many things you'd love to get done. Take a good look at what you need to do, want to do and don't really need to do, and you can find ways to feel a little less overwhelmed most of the time. You'll go through times where there just aren't enough hours in the day even when you know your priorities, but you can cut down on the less important stuff and relieve a lot of your stress.

 

Author Bio
Stephanie Foster is the owner of Home with the Kids, a site for stay at home parents. If you want to learn more about time management as an at-home parent, please visit www.homewiththekids.com/time-management/

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Pregnancy and Lower Back Pain, What Every Pregnant Woman Should Know

Pregnancy and Lower Back Pain, What Every Pregnant Woman Should Know

Pregnancy and Lower Back Pain, What Every Pregnant Woman Should Know
By Hannah Bajor

Back pain and pregnancy, tips on what you can do to make your pregnancy and lower back pain a little easier to deal with.

Normal weight gain in pregnancy is about 35 pounds, but lots of women I have met over my twenty-year midwifery career gained 35 pounds to 70 pounds during pregnancy. The stress of sudden weight gain during the short cycle of pregnancy can cause back pain and pregnancy misery.

Pregnancy posture change:

Pregnancy and lower back pain happens because of pregnancy weight gain and the automatic adjustments your body makes in posture to accommodate the growing womb. This change in posture is called pregnancy lordosis. Upper and lower back pain and pregnancy lordosis go hand in hand because your spine becomes super curved, elongated, and your breast and buttocks stick out pulling and stretching your back muscles.

Pregnancy hormones:

On top of this, back pain and pregnancy go hand in hand because of the higher levels of pregnancy hormones you produce. Pregnancy hormones have a relaxing effect on many of the muscles in your body to accommodate the muscle stretching that is required during pregnancy. Relaxed muscles are not as supportive to the spine and abdominal muscles, therefore many women complain of back pain and pregnancy shoulder stress.

Pregnancy pelvic changes:

The female pelvis is made up of many different bones. When you get towards the end of your pregnancy, a baby cannot fit to a normal-sized woman's pelvis without the pelvis opening and expanding. The pelvis has two major joints; one towards the right and one towards the left of your lower back along with a hinge joint at the very tail end of your spine.

Back pain and pregnancy ligament pulling and stretching is a direct result of your pelvis opening, which will allow your baby's head to engage or enter into the cavity of your pelvis. Pregnancy and lower back pain is also caused by the excess pressure felt deep within your pelvis as your baby sits and waits for labor to commence.

All of these factors taken together, it is not unusual for pregnant women to get backache. So if you get a backache straight away start doing things to prevent your backache from getting worse or getting out of control.

How to help minimize symptoms associated with pregnancy and lower back pain:

I definitely recommend having nice warm bath soaks, putting nice warm compresses on your back, or even better still having back massages to help with your pregnancy and lower back pain.

I would absolutely recommend that every pregnant woman go to see a chiropractor during pregnancy. A lot of traditional obstetrician, gynecologist and midwives are a little afraid of sending the women to a chiropractor because they are just not informed as to what chiropractors actually do. A chiropractor can help your spine accommodate easier to all the posture changes that happens during your pregnancy and relieve pain associated to pulled and stressed muscles associated to pregnancy and lower back pain

Apart from that, let us look at what things can you do to your own body to help minimize back pain and pregnancy. Wearing a good supporting bra during your pregnancy will support the increased breast weight and uplift your breasts so they do not feel so heavy. This will alleviate a lot of the upper back stress associated with pregnancy and lower back pain.

There are also a lot of pregnancy stomach binders that have been created to help support the weight of your growing womb which can help relieve back pain and pregnancy ligament discomfort.

Many women are focused on fashionable shoes and wear ridiculous footwear during pregnancies that do not support their posture and feet. I cannot believe how many pregnant women out there are wearing ridiculously high shoes or low shoes. Remember, as you become more and more pregnant all the bones and muscles within your feet are stressed.

Take a good look at the shoes you are wearing during your pregnancy and ask yourself these questions to evaluate the importance of your feet:

Do your shoes have a good supportive arch in them?

Are your shoes nice and wide to accommodate the increasing growth and widening of my foot associated to extra blood volume and swelling that occurs during pregnancy?

Can your foot easily slip out of your shoe? If so you could trip and fall and injure yourself or your baby.

The more informed you are about pregnancy the better choices you will make. Better choices mean a happier healthier mom and baby. Pregnancy can be an extraordinary experience for a woman. It is far more than growing a baby and understanding pregnancy and lower back pain.

Pregnancy has a huge emotional, mental, spiritual, and energetic side to it. The more you understand these aspects, the easier and less symptomatic your pregnancy will be. Learning how to connect with the emotions of your unborn child will allow you to enhance your pregnancy experience and surrender to its normal physiological process of pregnancy and lower back pain.

Midwife Hannah Bajor C.N.M., M.S.N. is founder, CEO and Visionary behind the Lumalove® brand of getting pregnant, pregnancy, infertility and miscarriage educational support products and services.

Hannah says "knowing my life's purpose gives one a hug advantage". Her 30 years midwifery experience along with her personal journey through ten years of infertility, having personally experienced a 16 week miscarriage and a near death experience delivering her second child has lit a fire in her soul that NO ONE can put out and that is to "change childbirth education as we know it".

Lumalove LLC helps couples globally access new and dynamic prenatal education and in doing so lays the foundational blueprints for a happier, healthier pregnancy outcome and gives their unborn child the opportunity of unlimited potential.

Take advantage of her FREE offer and experience her ability to help you connect deeper with your growing baby. To get your FREE pregnancy guided visualization mp3 then click on [http://www.LumalovePregnancyWeekByWeek.com]

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A Healthy Gut is Essential to a Healthy Weight

A Healthy Gut is Essential to a Healthy Weight

Submitted by: Lorraine Matthews Antosiewicz

Okay, I'm about to throw you a curve ball. Ready? It's possible that the reason you are having such a hard time losing weight is because the bacteria living inside your gut are out of balance.

Until recently, it was assumed that these bacteria (our microbiome) didn't do much. But now there is a growing body of research suggesting that the 100 trillion bacteria - about three pounds - living inside our gut play a huge role in our health and disease. Researchers believe that this is especially true for the metabolic diseases that plague us today such as Type 2 diabetes and obesity.

Exactly how the microbiome influences our weight isn't known yet, but many researchers believe that it plays a role in processing food and helps determine how many calories and nutrients are absorbed. Certain intestinal microbes may also alter our insulin (a hormone) influencing the way fat is metabolized in our body.

It's complicated and we have much more to learn about this extremely complex system living inside us. We don't have enough hard facts to make specific recommendations on weight loss probiotic (live bacteria that are good for our health) supplements. There are literally thousands of different strains of bacteria and they interact with each other in ways we don't understand. Therefore, probiotic supplements that claim to promote weight loss are premature.

What we do know however is that our dietary habits can have a dramatic impact on the mix of beneficial and harmful bacteria in our gut. Here are five simple steps you can take to support a healthy gut - inside and out.

1. Eat more fiber. Eating fibrous plant foods is an important strategy for improving the robustness of gut bacteria. These plants provide the raw material to feed the bacteria through a process called fermentation. The diversity and number of plants you eat will be reflected in the diversity and number of bacteria in your gut; the more the better. Aim for at least 20 to 30 grams of fiber a day; two to three servings of fruit, four to six servings of veggies, two to three servings of whole grains, nuts and beans several times a week.

2. Make friends with fermented foods. Fermented foods provide probiotics. Greek yogurt and kefir, a tangy dairy drink that's packed with healthy bugs, are a good start. Look for products that say "live and active cultures" on the label, and avoid those with added sugar that can feed undesirable bacteria. Other probiotic powerhouses include naturally fermented sauerkraut, kimchi, and pickles; they contain both live bacteria and prebiotics (see below) that nourish gut bacteria.

3. Include prebiotic foods. Prebiotics are a type of soluble fiber found in certain plant foods that act as "food" for probiotics. They are like fertilizer helping probiotics grow and flourish in your gut. Prebiotic-containing foods include Jerusalem artichoke, garlic, leek, asparagus, and banana. Eat some type of prebiotic food every day.

4. Eat less meat. A diet heavy in animal protein feeds a type of bacteria called Bilophilia that has been linked to inflammation in animal studies; and chronic inflammation is a major contributor to obesity. If you are a meat-lover, it's fine to include it in your diet but think of it as a condiment rather than the main course. At least 3/4 of your meal volume should be from plants.

5. Skip the sugar. Sugar feed the undesirable gut bacteria and causes them to thrive. Studies have shown that a diet high in sugar can lead to overgrowth of yeast species and other pathogenic bacteria. For the good bacteria to thrive, they require complex carbohydrates like vegetables, beans, and whole grains - not sugar. When you get too many calories from sugar - the average person eats more than 22 teaspoons a day - the good bacteria will go hungry and eventually die off allowing for an overgrowth of the bad bacteria. Stick with whole foods as much as possible and skip sugary highly processed junk food.

About the Author: Lorraine Matthews-Antosiewicz, MS RD, is a healthy eating coach and nutrition expert specializing in weight management. She is committed to helping people achieve optimal health and lasting weight loss - without all the craziness of dieting. Learn how you can cut back on sugar, feel better, and start losing weight today at http://njnutritionist.com/sugarfree. This article was originally published at http://njnutritionist.com/a-healthy-gut-is-essential-to-a-healthy-weight and has been syndicated with permission.

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