5 Practical Ways to Cope with a Miscarriage

cope with a miscarriage
How to Cope with a Miscarriage

Source: Pixabay

 

Some women have to cope with a miscarriage after coming to love their baby and after bonding with him. Let’s take the case of Yaa Agyemang, for example. She was looking forward to have her next baby, although she had one other child.

“Kofi Mensah was a baby who kicked as though he was a professional soccer player. He kept me awake at night with his kicking and I often told him to be patient, for the time to play for Accra Great Olympics had not arrived yet. I can still remember his first little kicks, like gentle, loving nudges. Each time he moved, my heart burned with love for him. I knew him so well that I could feel his pain and his joy,” Yaa says.

Unfortunately for Yaa, Kofi turned over violently one night and was pronounced dead the next morning.

If you are one of the women who have suffered a miscarriage, how do you cope with a miscarriage?

1.    Deal with Anger

You may feel angry with the doctors and nurses because you may think they did not do enough to save your baby. Thinking in such a manner will only make you bitter which will only worsen your emotional condition and make you feel miserable.

Right after the miscarriage, talk to a friend or family member you trust. Tell him or her about how you feel, about your fears, worries, anger and so on. This will help to free you of the destructive effects of bottling everything inside you and it will make you feel emotionally relieved. This is an excellent way to cope with anger after a miscarriage.

2.    Do Not Let Other People Tell You How to React

Often when a person suffers a misfortune or tragedy, people are quick to give all sorts of advice. They may tell you to stop crying when you are mourning the loss of your baby, or tell you to show more grief when they see you look happy.

Everyone has his way of handling a big disappointment. Thus, be comfortable about however you choose to deal with the misfortune. If you feel like crying, cry your heart out. On the other hand, if you are strong enough not to feel too disappointed about the loss, be joyful and feel content with yourself. Do not let those around you dictate to you how you should respond to the miscarriage. This is the best way to cope with having a miscarriage.

3.    Exercise

Exercising is one thing you can do to cope with a miscarriage. This activity will make your body release a group of chemicals known as endorphins which can make you feel calm, relaxed,  and at peace with yourself so that you will not be too worried. It is a great way to cope with anxiety after a miscarriage.

Furthermore, exercising will help to keep you occupied so that you will not think about the misfortune too much. To make your periods of exercising more interesting, play your favorite music while you exercise to put you in a good mood.

Here is an easy exercise you can do at home to make you feel relaxed.

  1. Lie on your bed and breathe in deeply. Then, breathe out.
  2. Tighten your toe muscles, then the muscles of your legs.
  3. Keep on tightening all the muscles in your body, then, finally, clench your fingers.
  4. Slowly, relax all the muscles you have tightened. Let the feeling that you are relaxing creep up through your whole body.
  5. Reverse the order of the exercise by first tightening the muscles of your fingers and then proceeding to tighten the muscles of your arms, abdomen and so on.
  6. Breathe in deeply again at the end of the exercise, then breathe out.

 

Do this exercise early in the morning when you wake up and also in the evening before you have your bath.

4.    Eat the Right Foods

One good way to cope with miscarriage depression is to eat foods that can help to keep you in the right mood. Certain foods can help you to feel good about yourself as well as help you to fight the depression that may want to attack you. Some of these foods are: dark green leafy vegetables, Avocados, berries, and oranges. Therefore, eat a lot of these foods after you have the miscarriage and you will feel great so that you can get on with life.

5.    Pray

God comforts those who look to Him for emotional strength when they face tragedy and suffering. He has got the track record and so can help you to deal with your miscarriage. He is the God who strengthened Job when the latter experienced tragedy. He is the God who strengthened Naomi when she lost her husband and two sons.

Pour out your heart to Him in prayer and seek His support. You can pray a prayer such as, “Dear God, I am very sad that my baby died. I am so hurt and disappointed. But Lord, I must going on living. Please help me to cope with the miscarriage pain. Give me grace so that I can continue with my life. Please give me strength to cope with this miscarriage loss. Please help me to have joy in spite of the situation because I know there is hope for tomorrow, as you say in Your Word. Heal my emotional pain and help me to think good and positive thoughts. Amen.”

Conclusion

Dealing with the disappointment of losing the baby, keeping yourself physically active, and eating foods that will help you to fight depression are all good ways to cope with a miscarriage. In addition, look beyond your circumstances and remind yourself that, with God’s help, you can have another baby. Let that thought encourage you to forget the loss and to keep on living.

 

Related Articles:

7 Credible Ways to Increase Your Chances of Getting Pregnant

How to Take Care of Yourself During Pregnancy

How Can I Take Good Care of My Baby?

How Can I Take Good Care of My Newborn Baby?

How to Breastfeed a Baby

 

 

 

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8 Easy Ways to Break a Sugar Addiction

 

how to break sugar addiction
How to Break a Sugar Addiction

Source: Pixabay

 

Do you know eating a lot of sugar can increase your chances of dying out of heart disease? That’s right! Research has shown that consuming too much of the sweet stuff can give you a quick visa to “Ghostland.”That is why you must do whatever it takes to break a sugar addiction, if you are “imprisoned” by this habit.

“How can I break a sugar addiction?” you may be asking. I want to show you ways in which you can overcome that addiction and live a healthy life.

It all begins in the morning.

1.    Do Not Skip Breakfast

You are more likely to crave for a bar of candy or a bar of chocolate when you skip breakfast. Therefore, to break an addiction to sugar, make sure you eat the first meal of the day. Start your day with a nutrient-rich diet. You may choose to eat a bowl of corn porridge, oatmeal, or wheat with a few slices of bread and slices of oranges, pineapples, or bananas.

2.    Do Not Buy Sugar

Omit sugar from your shopping list. When you get to the shop, intentionally avoid the section where sugar is sold, if you want to break free of a sugar addiction. If you have to go where sugar is on sale, say to yourself, “I am determined to break this sugar addiction. I will not look at the sugar on the shelves and I will not buy it.” Motivate yourself and discipline yourself mentally and it will keep you from growing weak as well as strengthen your resolve not to buy the sugar.

3.    Substitute a Fruit for Sugar

Keep a bowl of fresh fruits, preferably sweet fruits such as bananas or mangoes, by your bedside. When you wake up in the night and feel as though you want to eat sugar, peel one of the bananas and eat it or drink the juice of a mango. Continue with this habit. You will see that with time you will get so used to eating a fruit instead of eating sugar that you will not crave for sugar anymore. This is one great way to break a refined sugar addiction.

4.    Add Milk to Your Diet

One thing you can do to break a severe sugar addiction is to consume milk because studies have shown that a protein found in milk increases the amount of serotonin your body releases, when you drink milk. Serotonin can help you to “feel good” just as sugar makes you feel good when you consume it.

5.    Do Not Make It Easy to “Fall”

Do not make it more difficult to break sugar cravings by keeping sugar in the fridge or cupboard in the kitchen. If someone else in the house likes eating sugar, let that person keep the sugar in his or her room. Instead of sugar, keep fruits and vegetables in the kitchen.

6.    Boost Your Power to Say “No” to Sugar

You will need to exercise a lot of self-control, if you want to break sugar cravings once and for all. It requires that you learn to strengthen your willpower.

How do you boost your willpower to resist the urge to eat sugar?

  • Take life one day at a time. When you are able to avoid eating sugar for a day, congratulate yourself at the end of the day and make confessions such as “I will succeed tomorrow too” to help you keep focused on your aim.
  • Research has shown that developing good habits can help you to develop a stronger will. Therefore, develop positive habits such as reading whenever you are bored. Furthermore, throw yourself into household chores whenever you start craving for sugar. Clean the carpet, paint the flower vases, or mow the lawn. Occupy yourself till the cravings subside.
  • Remind yourself of the consequences of eating sugar, every day. This will give you the motivation you need to continue saying “no” to sugar.
  • Remind yourself of the benefits of breaking the sugar addiction, often. It will help you to persevere and that will make the will to succeed grow stronger in your spirit.

7.    Be Accountable to Someone

Reach out to somebody you love and trust, such as your wife, boyfriend, or child, whenever  you are alone in the house and feel as if you want to eat sugar, if you want to break the addiction of sugar. If that person is in the house, spend time talking to the person until the craving subsides. On the other hand, if the person is not available when the craving for sugar attacks you, call that person and talk to him or her. This will give you the assurance that you have the support of people who love you and want the best for you and that will encourage you to keep on fighting.

8.    Pray

God can help you to break your addiction if you still struggle after you have done all that you can do. The Bible says in Psalms 146 : 7 that, “The Lord sets the prisoners free.” He can help you to control yourself so that you can break your addiction to sugar.

All it takes is for you to pray in faith. Pray a prayer such as, “Dear God, I know the harm sugar does to a person. I am addicted to sugar but I want to break this addiction. Please help me to control myself. I have been trying for some time but I fail every time I try. However, I know you can do the impossible. I know you can help me to beat this addiction. Please give me the strength to break the sugar addiction and also the fortitude to stay free forever after I have overcome this addiction. Amen.”

Conclusion

If you want to break a sugar addiction, you must start your day with a nutritious meal, keep sugar away from the house, make changes to your eating habits as well as boost your willower. In addition to these, seek Divine assistance too. Doing these things will help to set you free forever so that you do not take an early trip to “Ghostland”.

Related Articles:

6 Smart Ways to Cut Sugar in Your Diet

How to Prevent Gestational Diabetes

8 Smart Ways to Prevent Cancer with Diet

4 Intelligent Ways to Prevent Type 2 Diabetes

6 Foods That Prevent a Stroke

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2 Easy Recipes to Cook with Cowpeas

Pix. 1. You can cook easy recipes with cowpeas which is a nutritious food

easy recipes to cook

Source: http://www.shutterstock.com

 

Cowpeas,  Vigna unguiculata, is a very nutritious food to eat. According to Stanton (1966), cowpeas (black-eyed peas) contains about 20-25 % protein. Furthermore, Stanton states that its protein value is double that of most cereals.  In this article, I want to share with you two easy recipes you may choose to cook with this highly nutritious food: cowpea pie and cowpea cutlets.

Cowpea Pie

The ingredients you will need in order to prepare cowpea pie are

  • 340g of cowpeas or about 2 milk cups
  • 150g of rice or the equivalent of one milk cup
  • ground smoked herrings or any powdered fish you can lay your hands on. Measure about 90g of the powdered fish into a bowl.
  • I medium-sized onion
  • 3 small pieces of tomatoes or one large tomato
  • 1 teaspoon of powdered pepper
  • a teaspoon of salt
  • 4 tablespoonsful of cooking oil
  • 2000 ml of water for cooking the rice (10 milk cups)
  • 2 tablespoonsful of margarine
  • 7 tablespoonsful of wheat flour

 

Preparation

  1. Cook the cowpeas and rice until they are both soft, then mash them together.
  2. Prepare  a gravy using the oil, blended tomatoes, onion, pepper, powdered fish, and salt.
  3. When the gravy is ready, add about half of it to the cooked rice and cowpeas.
  4. Make a pastry using the wheat flour and margarine.
  5. Grease the inner lining of a baking dish with some of the cooking oil.
  6. Pour the pastry into the dish and bake it in a moderately hot oven for about 30 minutes.
  7. When cooked, spread the remaining gravy on the baked pie and serve it.

Cowpea Cutlets

The table below shows what you need to cook this meal and the quantity of each ingredient you need to use.

Table 1. Ingredients you need to prepare cowpea cutlets.

Ingredients

Quantity

Handy Measure

Cowpeas 500g 3 milk cups
Eggs 300g 4 large ones
Tomatoes 240g 2 large ones
Onions 60g 8 large ones
Ground shrimp 20g 1 tablespoon
Bread crumbs 300g 2 milk cups
Cooking oil for the sauce 40 ml 3 tablespoons
Salt 10g 1 teaspoon
Pepper 10g 1 teaspoon
Water for cooking the cowpeas 2400 ml 12 milk cups
Oil for frying 1000 ml 5 milk cups

 

How to Prepare Cowpea Cutlets

  • Cook the cowpeas until it is soft and dry.
  • Sieve it to get a smooth paste.
  • Prepare a sauce using the oil, blended tomatoes, onion, pepper, shrimps, and salt.
  • Add the sauce to the paste and mix thoroughly.
  • Mold the mixture into cutlet shapes.
  • Brush with a beaten egg and coat with bread crumbs.
  • Repeat till you have used all the eggs.
  • Deep fry and serve hot with salad.

 

You might also like to read about foods that can help you prevent a stroke, how you can cut sugar in your diet,    how you can prevent cancer with diet, and how to prevent type 2 diabetes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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6 Pleasant Ways to Rid Yourself of Back Fat

Pix. 1. Although it is difficult, it is possible to rid yourself of back fat

rid of back fat

Source: Pixabay

 

The back is one of the areas of the body where it is very difficult reduce fat. However, with a regimen of targeted exercises and proper dieting,  it is possible to rid yourself of back fat so that you can look great and attractive.

1.    Do a Lot of Cardiorespiratory Exercises

Cardiorespiratory exercises are very effective in getting rid of back fat. Rowing and swimming, for example, can help you to burn calories. In addition, they can leave you with stronger back muscles. Apart from the two exercises mentioned above, bicycling, rope jumping, jogging, running, brisk walking, dancing, and playing soccer will all help you to reduce the overall weight of your body and as a result the amount of fat in your back will decrease.

To get the best results from these exercises, try to exercise for at least 100 hours in a week.

2.    Do Intensive Exercises

Do high intensity exercise for about 20 minutes and then lower the intensity of the exercise for about 10 minutes. So, for example, jump your rope at a frantic pace for the first 20 minutes, continuously. After that, jump your rope at a pace at which you will feel comfortable.

3.    Workout to Get Rid of Back Fat: Back Strengthening Exercises

You can do this exercise easily at home. All you need is to set aside about twenty minutes so that you can go through with it.

  1. Lie flat in a prone position on the floor of your bedroom. If you do not feel comfortable lying on the bare floor, spread a mat on the floor and lie on the mat.
  2. Put your hands at the back of your head.
  3. Try to lift the upper part of your body and your legs off the ground. Raise them as far off the ground as you possibly can.
  4. Repeat it 15 times and relax.
  5. Continue doing this exercise for about 20 minutes.

 

4.    Use Dumbbells

Pix. 2. Using dumbbells can help you rid yourself of back fat

rid of back fat

Source: Pixabay

 

Using dumbbells to exercise is one of the ways you can rid yourself of back fat.

  1. Put a dumbbell in each hand. Lift them up to the level of your shoulders. Your palms should face forward.
  2. Extend your hands above your head until they are straight.
  3. Bring the dumbbells down again slowly until they reach your shoulder level.
  4. Repeat 20 times.

 

5.    Eat Fruits and Vegetables Every Day

Fruits and vegetables are low in calories and, moreover, they contain a lot of nutrients. So, they are good foods to consume if you want to lose weight in any part of your body. You may choose to eat a slice of orange or watermelon in the morning. When you are eating your rice and stew, about half of the plate should contain sliced cabbages, lettuce, spinach, cucumber and so on.

6.    Eat Foods That Will Satisfy You

When you feel hungry often, you will satisfy that desire and as a result gain weight, and so the amount  of your back fat will increase. However, when you eat foods that keep you satisfied for long periods of time, you will be able to reduce the number of times you eat in a day and so you will not gain back fat.

  • Cut sugar from your diet.
  • Eat oatmeal or wheat porridge with bread and a slice of orange for breakfast.
  • Consume healthy fats such as olive oil, avocados, nuts, and seeds every day.
  • Eat bran bread, unpolished rice, and wheat.
  • Citrus fruits contain fiber and can keep you satisfied for long periods of time. Therefore, eat a tangerine or grapefruit or orange a day.
  • Eat proteins such as rabbit meat, beans, duck meat, chicken (without the skin) with starchy carbohydrates (cassava, potatoes, yams), nuts, legumes, and whole grains.

 

Conclusion

Adopting a lifestyle which involves targeted exercises and eating the right amounts of the right foods and working at your goal in an effective manner can help you lose weight and, as a result, rid yourself of back fat.

 

You might also like to read about exercises you can do at home and at work as well as how to prevent type 2 diabetes and how you can use ankle weights to exercise.

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

Exercise You Can Do at Work

Pix. 1.  Lifting a weight is one exercise you can do at work while sitting at your desk

exercise you can do at work

Source: Pixabay

 

Whether you are a CEO, Company Director, Secretary, Writer, IT person and so on, there is an exercise you can do whilst at work to help you deal with boredom, frustration, or a heavy workload. In addition, doing these exercises will help you to look and feel better as well as make you think better on the job.

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Next time you go to the office, or settle down to work, try these simple exercises.

An Exercise You Can Do at Work at Your Desk

If you are a secretary or you use the office telephone a lot, one exercise you can do at work is to lift weights with your free arm. You can lift the office telephone, a paper weight, or the telephone directory. Alternatively, buy  a three- pound weight and keep it near the telephone. Anytime you are not occupied, lift the weight a number of times. Be sure to use alternate arms. As time goes on, gradually increase the number of repetitions and the heaviness of the weight.

An Exercise You Can Do at Work Sitting

One can do the following exercise while seated comfortably in his chair at the office or place of work. It is very easy to do and will take you just a few minutes to finish.

  1. While seated in your chair, lift your weight straight up to the level of your chest.
  2. Keep it there for 5 seconds and then lift it towards the ceiling.
  3. Bring the weight down behind your head as far as you can comfortably reach.
  4. Swing the weight straight out to the side, then make several circles with your arm. Move your arm forward first, then backward, moving from the wrist.
  5. Swing the weight straight out to the side, then forward to touch your chest.
  6. Slowly lower the weight sideways and touch the floor with it.

This exercise will help to condition and tone the upper part of your body.

An Exercise You Can Do at Work While Standing

You can do this exercise against your desk, or any other piece of furniture in the office which will not move when you exert pressure on it:

  1. Stand about four feet from your desk and breathe in deeply. Then, lean towards your desk and place your hands on the edge and then, subsequently, breathe out slowly. Make sure you rest your hands about a shoulder-width apart.
  2. Straighten your entire body.
  3. Breathe in again slowly and bend your arms to lower your body in one piece.
  4. Breathe out as you use your arms to push yourself up again.

This exercise will tone and strengthen the muscles of your lower forearm and the upper body.

An Exercise You Can Do at Work to Relieve Stress

Pix. 2.  A simple exercise you can do at work to relieve stress

exercise you can do at work

Source: http://www.shutterstock.com

 

While you are waiting to go for an interview that will determine whether you can get the promotion you have been working so hard for, or when you feel overwhelmed by the load of work on your desk, or when you find yourself in any stressful situation at work:

  1. Clasp your hands behind your back. Make sure your arms point towards the floor.
  2. Breathe in deeply while simultaneously pulling your shoulders back and your chest up.
  3. As you breathe out, bend slightly forward, then raise your arms as far overhead as you possibly can.
  4. Push your head towards your knees and try to get it as close as possible to those joints. Bend your knees slightly so that you do not experience strain.

You will be amazed at what this exercise will do for you. It will invigorate you immediately so that you can face whatever challenge you want to deal with. Furthermore, it will release tension and stiffness in your neck and shoulders so that you will feel more relaxed.

A Simple Exercise You Can Do at Work

While talking on the phone to your business partner, superior, or subordinate, roll your shoeless feet back and forth on an empty bottle. Use a ridged bottle because it can effectively massage the soles of your feet and stimulate good blood circulation in your feet.

You may use any other ridged object which can be rolled for this exercise. The advantage of doing this exercise is that it will relax your feet as well as increase circulation to that part of your body.

A Quick Exercise You Can Do at Work

The following exercise will help your body to get rid of tension as well as help you to conserve energy so that you can be more productive at work. Furthermore, this exercise will help your mind to remain clear so that you can be mentally sharp to do your work.

Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.

As you relax each part of your body, concentrate on the feeling of relaxation.

Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

  • Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.
  • As you relax each part of your body, concentrate on the feeling of relaxation.
  • Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

 Pregnancy Exercise You Can Do at Work

If you are pregnant, you might consider doing this exercise early in the morning before you start work or during the lunch break:

  • Sit well forward in your chair with your feet and knees well apart.
  • Place your hands on the side of your knees.
  • Rock forward, hollowing your back and pressing your knees outwards with your hands.
  • Rock backwards, rounding your back and letting your knees relax.
  • Do this exercise slowly as though you are in a rocking chair.

This exercise will help to stretch your pelvis and also help to prevent gestational diabetes.

Conclusion

Whether you are sitting in your chair at work, standing in the office, waiting for your next assignment, or pregnant, there is an exercise you can do at work to enhance your ability to perform better at your job.

Start your day or end your day with one of these exercises and you will feel great. In addition, these exercises will help prevent some diseases.

 

 

 

 

 

 

 

 

 

 

 

 

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6 Easy Exercises You Can Do at Home

exercises do home
Exercises You Can Do at Home

 

Source: Pixabay

 

You know exercising is good for your body, right? However, you may not have the time to go to the gym regularly, play tennis with your friends on weekends, or go jogging frequently.  Well, there are exercises you can do easily at home to keep you in great shape mentally and physically and also to  help you get rid of pains in your body.

These exercises are simple to do and easy to practice. You can do them conveniently early in the morning before you start your household chores or go to work or late in the evening after close of work.

Are you ready to learn about these exercises? Then let’s get started.

Exercises You Can Do at Home Whilst in Bed

Sometimes you lie in bed and you can’t sleep, right? And then you start thinking about all your exs and how badly they treated you or that exam you failed or all the bills you have to pay or your boss who treats you as if he thinks you have leprosy and who you want to shoot with a surface-to-surface missile, right?

Well, you do not have to let such thoughts torment you in bed and keep you from enjoying a good night’s sleep. There are a variety of exercises you can do at home whilst in bed to make sleep enfold you in its arms, cuddle you, and put you to rest so that you can forget about your worries for a while.

Exercise 1

  1. Whilst lying in your bed, stretch your arms straight over your head.
  2. Stretch your head and shoulders up.
  3. Stretch your heels down.
  4. Then, twist your left hip over as far as it can go while your shoulders stay on the bed.
  5. Relax and twist your right hip in the same manner.
  6. After twisting your hips, keep your hips on the bed and twist your left shoulder to the right. Stretch hard.
  7. Relax and twist your right shoulder. Stretch hard again and relax.

Exercise 2

  1. Lie on your back and stretch out at full length (as if you are a frog that has just died!).
  2. Place your hands behind your head and bend forward as far as you can.
  3. Then fall back onto the bed, breathe in deeply and exhale slowly through your mouth.

You will feel very relaxed after these exercises and you can transition smoothly into the land of dreams and possibly have a dream in which the most handsome or beautiful person will marry you. Make sure you do not wake up when you are having this dream! And remember to invite me to the wedding!

 

Exercises You Can Do at Home to Limber Up the Back and Shoulder Muscles

The exercise below will help warm your body up so that your body can handle the tough challenges of the day. Moreover, this exercise will help to make your back and shoulder muscles more flexible. The basic idea of this exercise is to arch your back as high as possible.

Ready to go? Then this is what you must do:

  1. First of all, put a mat on your bedroom floor.
  2. Lie flat on the mat, knees bent, feet flat.
  3. Push yourself up on your hands and feet and arch your body as high as it can go.
  4. Fall back on the mat.
  5. Repeat the exercise 10 times.

 

Condition Your Abdomen

A man with a pot-belly visited his friend. Whilst the man sat chatting with his friend, the friend’s child walked into the room, climbed into his father’s lap, and started staring at the man’s protruding abdomen. He kept staring at the pot-belly and finally asked, “Uncle, when are you going to have the baby?”

You don’t want little children to think you are pregnant, do you? The following exercise will help you to condition your abdomen so that you can have a flat stomach, or get rid of your “pregnancy” if you have a pot belly. If you are a woman, doing this exercise will give you a flat stomach so that you can look attractive and attract a guy or keep your current boyfriend.

To do this exercise:

  1. Lie flat on a mat on the floor of your room.
  2. Push your two legs slightly off the ground.
  3. Keep your arms outstretched (as if you are preparing to give your lover a warm hug!) but with your palms flat on the floor.
  4. Hold your legs up for a count of 10. (Think of a wonderful scene, such as having a swim in the sea, as you count).
  5. Lower your legs slowly so that there is some movement.

 

Exercises You Can Do at Home with Dumbbells to Develop Your Deltoid Muscles

The deltoid muscles are muscles found in the upper arm. You can make these muscles grow stronger by using dumbbells to do a variety of exercises, two of which I want to share with you here.

To Develop the Back Deltoids

  • Place 10 pound dumbbells in each hand.
  • Bend your body forward at a 90-degree angle, arms hanging down.
  • Breathe in deeply and lift the weights laterally to a point at shoulder level.
  • As you breathe out, lower the weights to the starting position.
  • Repeat the exercise 15 times.

 

To Develop the Front Deltoids

  • Begin the exercise with a 10 pound dumbbell in each hand.
  • Hold the weights against the front of your thighs.
  • As you inhale lift the weights slowly in a frontal arc until they are directly overhead.
  • As you exhale, lower the weights to the starting position.
  • Repeat the exercise 10 times.

Conclusion

These are a few exercises you can do at home to keep yourself in great shape and also to help you prevent some diseases. You may also choose to use ankle weights to exercise whenever you have the opportunity. In all of this, the important thing is to discipline yourself so that you can make exercising a habit. It is when you are able to establish an exercise routine that you can enjoy the wonderful benefits of exercising.

If you are a woman, then you must know that exercising can help you prevent some diseases when you are pregnant.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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How to Take Care of Yourself during Pregnancy

take care of pregnancy
How to Take Care of Yourself During Pregnancy

 

Source: Pixabay

 

What are some of the ways you can take care of yourself during pregnancy so that you can sail through the nine months successfully and deliver a healthy, bouncing baby?

In this article, I share with you some of the things you must do to ensure you take good care of yourself and your baby.

How to Take Care of Your Health during Pregnancy

Your Diet

The most important food you must eat is milk and other dairy products. When you are drinking the milk, flavor it with some fruit juice or black currant. Alternatively, use the milk to prepare puddings, jellies, or sauces, and eat those foods.

Other important foods you must eat are raw vegetables and fresh fruits. In addition, eat boiled fish several times in a week. Furthermore, eat liver and white meat (rabbit meat, poultry and so on). Avoid frying any meat or fish you eat to prevent heartburn.

Foods You Must Avoid during Pregnancy

Do not eat too much carbohydrates and fat. Accordingly, reduce the amount of or stop eating these foods:

  • Pastries
  • Cakes
  • Cereals such as rice, corn, and wheat
  • Puddings
  • Biscuits
  • Jams
  • Honey
  • Sweets
  • Sugar
  • Chocolate
  • Cocoa

Substitute a fresh orange or an apple for sugar, a chocolate or a cake. Following this advice will help you to avoid certain diseases that can affect your health and the health of your baby.

Exercise

Exercising will give you energy as well as many other useful benefits to help you keep in great shape during your pregnancy.

Here is one easy exercise you can do every day:

Stand in front of an open window every morning and evening and do deep-breathing exercises. Stand with your feet comfortably apart and your head thrown back. Take a deep breath while raising your arms sideways to the level of your shoulder and rising on tiptoe. Then breath out , letting your arms sink, and come to rest on your feet.

 

How to Take Care of Nausea during Pregnancy

Some women experience some degree of nausea and some vomit when they are pregnant. Nausea may get worse when you are emotionally stressed or over-anxious. What can you do to prevent or minimize nausea, if you are one of the women who suffer from it when you are pregnant?

Below are a few things you can do to prevent nausea so that you can feel comfortable:

  • Eat small dry meals about five times each day.
  • Drink small amounts of fluids between meals, especially at the time of the day when you feel as though you want to vomit most. Avoid drinking large amounts of water.
  • Reduce the amount of time you spend in the kitchen.
  • Try to avoid the smell of food at home and when you go out. Prepare meals when the nausea is less severe. When you do this, all you have to do is to reheat the food at meal times.
  • Eat high-fiber bran-bread, cereal, fruits (oranges, tangerines, apples) and vegetables (cabbage, spinach, lettuce) so that you can avoid constipation which may make nausea worse.

 

How to Take Care of a Pregnant Body

When you get pregnant, you should start taking a new pride in your body, which is at that time performing a miracle of carrying another human. Here are a few things you can do to take care of this miraculous body during this time.

Care of Your Abdomen during Pregnancy

If you want your skin, especially the skin of your abdomen, to continue to be smooth, you must oil it. If you fail to oil the skin of your abdomen, it will show ugly lines in the later months of pregnancy, and it will become flabby and wrinkled.

Therefore, buy some olive oil or skin food. Alternatively, purchase any good face cream. Rub the oil or cream into your skin every day. Pick up your skin which is folded and roll them about with your oiled fingers and it will look great.

 

Care of Your Legs

To prevent varicose veins and to keep your legs in good shape, avoid standing at one place for a long time. Take a brisk walk around your bedroom every day. When you are cooking or doing the laundry, try to move about. Sit down whenever you have to and raise your legs by resting them on a stool.

Care of Your Feet

During the later months of your pregnancy these organs will have an additional burden to carry and so need to be strong, with good arches. Below are two good exercises you can do to strengthen your feet. You must do these exercises everyday with bare feet.

  1. Rise on tiptoe, then sink slowly. Repeat thirty times.
  2. While you are standing, turn your feet on to the outer edges, curling your toes under. Walk about your bedroom with your feet in this position for about five minutes.

How to Take Care of Your Skin during Pregnancy Naturally

Have a warm bath twice a day and follow that up with a daily brisk rub-down with a coarse towel until you feel  warm all over. This exercise will help to keep the pores of your skin clean so that they can perform their function of breathing and excreting impurities well.

Try to take a sun-bath whenever possible. First, bathe your legs and arms in sunshine for about five minutes every day. Gradually increase the surface of your body you expose to the sun until you are a golden tan all over.  You may also choose to cleanse your skin if you so wish.

How to Take Care of Your Breasts during Pregnancy

When you take good care of your breasts during pregnancy, it helps later if you want to breastfeed your baby. How can you take good care of your breasts?

Stroke your nipples and draw them out gently for about three minutes a day from early pregnancy.

You may also rub some bland lanolin ointment on your nipples if they become dry during your pregnancy.

From about the 32nd week of your pregnancy (when you are in your eighth month of pregnancy), express your breasts by placing both hands—with your palms widely spread—around them and pressing the breasts towards the nipples. This exercise will keep the ducts of the breast open .

How to Take Care of Your Nipples during Pregnancy

You need to take good care of your nipples so that when you choose to breastfeed your baby, your baby can get the right amount of milk he needs without straining. Moreover, you will not suffer from sores when your baby sucks your nipple, if you take good care of your nipples.

How do you take care of your nipples?

Oil your hands with olive oil or skin food and use your oiled fingers to draw out your nipples every morning and evening.

Roll your nipples between the fingers. Furthermore, rub your nipples with a towel vigorously each time you have your bath. This treatment will harden your nipples so that it can stand up to the sucking of your baby or it can withstand the action of a spectra s1 baby breast pump or a spectra  s2 baby breast pump without becoming tender or cracking.

Conclusion

When you eat the right foods, get enough exercise, and generally take good care of yourself during your pregnancy, you will deliver a healthy baby. Then, the next challenge will be to take good care of your baby.

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

 

Vision Board Ideas

 

Pix. 1.  A vision board

vision board ideas

Source: Pixabay

 

A vision board is a fantastic tool you can use to help you visualize your goals for your life so that you can march towards those goals with seriousness, determination, and purpose. It is simple to make, and it can prevent you from getting side-tracked from your dreams and aspirations. There are many good vision board ideas you can tap into to create one of these tools for yourself. I want to share some creative vision board ideas with you to guide you to craft an interesting one for yourself.

Personal Vision Board Ideas

  • Write down your goals. For example you may write, “I want to get married by the age of 25, “ or “I want to make my first million dollars by the age of 35 years, “ or “I want to make straight A’s in school from now on.” Then write down the activities you will engage in in the short term to take you closer to your goal. For example you may write, “I will get to know my female friends better so that, hopefully, I can start a relationship in the next 3 months.”
  • Search for pictures that tell the story you want to produce out of your life—the success you want to achieve in school, the heights you want to get to in your career, or the peace, harmony, and unity you desire for your family. You can easily find many of these pictures in magazines, newspapers, or on the internet. Furthermore, you may take pictures of scenes you see around you that you think can inspire you to be your best.
  • When you have gathered enough pictures that represent your aspirations, get a cardboard, large piece of white paper, or white board. Use glue or cellotape to attach the pictures to the white paper or board in a manner that will make it look attractive.
  • Write inspirational words on the vision board. You may write words such as, “I think I am great person and I will do great things on this Earth,” or “With Faith in God, patience, and perseverance, I know I can overcome any obstacle I will face,” or “With hard work, determination, and a positive mental attitude, I will outmaneuver any obstacle I face in life.”

 

How to Use Your Vision Board Everyday

Place your vision board at an advantageous place in your room where you can see it immediately you wake up. Read it and meditate for about five minutes, and visualize your dreams. Moreover in the evening just before you sleep, take a few minutes to read it again and ruminate about the things you must do to make your dreams become reality.

Christian Vision Board Ideas

Gather pictures of Jesus and your favorite Bible characters and stick them to your vision board. Then add motivational quotes from the Bible. Some very motivational Bible verses you may consider are, “There is hope for your future,” says the Lord, or “I can do all things through Christ who strengthens me.” Anytime you pray and read your Bible, take a few minutes to read your vision board too and ruminate on what you want to achieve in life. In addition, write down some of the commandments of Jesus which you think can help you to overcome the challenges that can prevent you from going to heaven. For example, if you find it hard to forgive people, write down about 5 verses in which Jesus talked about forgiving your enemies on your vision board. If you fall often into the sin of fornication or adultery, write down 5 verses that warn about the consequences of fornication and adultery, and also 5 verses such as the verse that tells the story of the woman caught in adultery, to help you see that though your weakness may be a challenge, there is a way out of it.

Conclusion

If you use some of these vision board ideas as well as the ones you can generate yourself, it will give you with the motivation you need to stir yourself out of your comfort zone and take the appropriate steps to make that wonderful vision you have for yourself a reality.                             Copyright ©2017 All rights reserved Dating Advice for Shy Guys

5 Benefits of Wearing Ankle Weights

Pix. 1. An ankle weight

benefits of wearing ankle weights= credit livestrong= wp

Source: Livestrong.com

 

Exercise is an important activity any healthy human being must engage in because of the benefits it gives to the body. One way to enhance your exercise is to use ankle weights. The benefits of wearing ankle weights while exercising are numerous, and I want to take a look at some of them.

Benefits of Wearing Ankle Weights While Running

It Boosts Your Endurance

Ankle weights can help you to boost your endurance, if you have the habit of running or jogging many miles a day.

How does it do this?

Ankle weights add weight to your body thereby increasing the resistance your body experiences when you are running or jogging. As a result, you need to exert a higher amount of energy to overcome this resistance. When you expend more energy in this way, it causes your heart to beat faster, and your breathing rate to increase. The intensification in both your heart rate and respiration rate gives you the ability to run for longer hours, which ultimately boosts your endurance.

 

It Can Help You Burn More Calories

Putting on ankle weights will force you to expend a lot more energy to cook, do your gardening, take a stroll in your yard, or play basketball in the house. Consequently, your body will burn calories more efficiently and you will lose weight.

 

It Can Help  You Cope with Respiratory Diseases

Research done by the University of Maryland shows that ankle weights can help people suffering from respiratory diseases such as asthma. To get this benefit, you need to attach the ankle weight to your chest. The ankle weights make you work your breathing muscles harder which helps to make them stronger, when you put them on your chest, and also helps to make them more efficient.

 

Ankle Weights Can Give You a Flat Stomach

If you want a flat abdomen to make you look more attractive, then you need to use ankle weights when you are exercising your abdomen . The ankle weights help to keep your lower abdominal muscles contracted whilst you are exercising, which eventually helps to tone them and prevent bulging.

Ankle Weights Are Versatile

Ankle weights allow you to do your favorite exercises when you are in different positions. You can use ankle weights when you are running or jogging as well as when you are climbing a mountain, riding a bicycle, walking, or even when you are seated, without robbing yourself of the benefits you need. Therefore, it allows you flexibility in your exercise regime since you can do a variety of exercises.

 

Some Don’ts When You Use Ankle Weights to Exercise

Although the benefits of wearing ankle weights are numerous,  there are certain precautions you must take when you want to use them to exercise:

  • Don’t use them for a long time when you are doing brisk walking. According to the University of Kentucky walking for a long time with ankle weights on can put too much stress on the joints of your ankles, knees, and hips which can eventually lead to these joints getting damaged.
  • Don’t use ankle weights if you are obese.
  • Don’t use ankle weights if you are underweight.
  • Don’t run quickly when you are wearing ankle weights—it can cause injuries to your knees, ankles, and back.
  • Don’t wear ankle weights when you are cycling because it can cause injuries to muscles at the back of your legs.

 

 

 

Copyright ©2017 All rights reserved. Dating Advice for Shy Guys.

 

8 Smart Ways to Prevent Cancer with Diet

how to prevent cancer with diet
How to Prevent Cancer with Diet

 

Source: Pixabay

 

There is a lot that is still unknown about the cause(s) of cancer. However, experts agree that you can prevent cancer with diet by eating healthy because certain foods can make the cells of the body healthy, thereby reducing the risk of developing the disease.

1.     Eat a Lot of Natural Foods

Certain pesticides have been linked to a number of different cancers.

Therefore eating natural foods, which leads to a reduction of the amount of chemicals you allow to enter your body, is one way to prevent cancer through diet.

Grow some of the vegetables you need for cooking. Tomatoes, egg plants can easily be grown in pots or in used canned tomato cans.

2.     Consume a Lot of Fruits and Vegetables

Cancer occurs when body cells are damaged and grow abnormally. Fruits and vegetables can help you to keep your weight in check and also help prevent certain types of cancers.

Berries, apples, sour sup, pawpaw, tangerines, oranges, pineapples, mangoes, grapefruits, guavas, and shea nuts are all fruits you must consume regularly. This is a good way to prevent cancer with food.

Also, eat a lot of dark-colored fruits such as berries, red apples, plums, gala apples, sweet cherries, pecans, and granny smith apples, for they are rich in antioxidants.

Vegetables such as tomatoes, cabbage, carrots, cassavas, cauliflowers, potatoes, swedes, turnips, yams, lettuce, spinach, French beans, and egg plants should also feature regularly in your diet.

3.     Eat Spices and Herbs

Spices and herbs such as cinnamon, ginger, curry, pepper, garlic, onions, and peppermint are also rich in antioxidants, and eating them is one way to prevent cancer with diet.

Take a cup of cinnamon tea in the morning instead of a beverage, add ginger to your soup, or cook your polished rice with garlic.

4.     Eat a Lot of Fish Low in Saturated Fat

Inflammation in the body has been linked to cancer.

Salmon, mackerel, and sardines are all kinds of fish which contain low amounts of saturated fats. They also contain substances that reduce inflammation in the body, thereby helping to prevent cancer.

5.     Get Enough Vitamin D

People who have high levels of Vitamin D in their blood have a lower risk of developing certain kind of cancers such as breast , colon, ovarian, renal, pancreatic , and prostate cancer.

Vitamin D can be found in:

  • Fish liver oils such as halibut liver oil and cod liver oil.
  • Egg yolk.
  • Butter or margarine.

6.     Avoid Eating Red Meat

Red meat such as ham, hotdogs, bacon, chevron, beef, pork, and goat meat have been linked to some cancers such as colon, prostate, pancreatic, and kidney cancer.

Reducing your intake of these meats, or avoiding them altogether, is one way to prevent cancer with diet.

Rather, eat meats such as chicken (without the skin), turkey, Guinea fowl, quails, duck meat, and rabbit meat.

When you are processing your meat, avoid frying or grilling it because chemicals which cause cancer form when meat is cooked at high temperatures.

7.     Eat a Lot of Fiber

According to research, when you increase your daily fiber intake by 10 grams it reduces the risk of getting colon cancer by 10%.

Fiber can be found in foods such as:

  • Wheat.
  • Oats.
  • Unpolished rice.
  • Bran bread.
  • Oranges.
  • Corn.
  • Cabbage.

8.     Drink Green Tea

Instead of drinking ordinary tea, take a cup of green tea every morning thirty minutes after eating your breakfast, if you want to prevent cancer with diet.

Green tea contains antioxidants which protect the cells of the body from suffering damage as well as helping to boost the immune system, in addition to activating enzymes that prevent the growth of cancerous tumors.

To increase the effectiveness of the green tea, drink it without milk and sugar. Just add a few drops of lemon juice.

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys