You know what? The answer to all these depends on your frame of mind.

Thoughts are very powerful. They affect your general attitude. The attitude you carry reflects on your appearance, too – unless, of course, you are a great actor. And it doesn’t end there. Your attitude can also affect people around you. The type of attitude you carry depends on you. It can be either positive or negative.

Positive thoughts have a filling effect. They are admittedly invigorating. Plus, the people around the person carrying positive thoughts are usually energized by this type of attitude. A positive attitude attracts people.

Negative thoughts on the other hand have a sapping effect on other people. Aside from making you look gloomy and sad, negative thoughts can turn a festive gathering into a funeral wake. A negative attitude repels them. People tend to shy away from those who carry a negative attitude.

We can also define attitude as the way of looking at the world. If you choose to focus on the negative things in the world, more or less you have a negative attitude brewing up. However, if you choose to focus on the positive things, you are more likely carry a positive attitude.

You have much to gain from a very positive attitude. For one, studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. projecting a positive attitude also helps one to handle stress and problems better than those who have a negative attitude.

A positive attitude begins with a healthy self-image. If you love the way you are and are satisfied, confident, and self-assured, you also make others are around feel the same way.

A negative attitude, on the other hand, has, of course, an opposite effect. So, carrying a negative attitude has a twofold drawback. You feel bad about yourself, and you make others feel the same way.

If you want a healthier outlook in life, you need to think happy thoughts, and you have to hear positive things as well. So, what can you do? Well, for starters, you could see a funny movie, you could play with children, spend some time telling jokes with friends. All these activities fill you with positive stimuli, which in turn promotes positive attitude. Focus on the good things, the positive things in life.

This positive attitude you now carry can be of benefit to other people. Sometimes when other people feel down, the thing people mostly do is try to give them advice. But sometimes, all they need is somebody to sit by them, and listen to them. If you have a positive attitude you may be able to cheer them up without even having to say anything.

As always, if you are beset by troubles, even in your darkest hour, focus on the good things in life, you will always have hope. Problems become something you can overcome. Your positive attitude helps you see through the dark to that light at the end.

You do not have much to lose by adopting a healthy, positive attitude. Studies show that such an attitude actually slows aging, makes you healthier, helps you develop a better stress coping mechanism, and has a very positive effect on all the people you meet every day. So, what’s not to like about a positive attitude? Adopt one today.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

During the warmer weather, it is easy to get physical activity. We work in the garden, go for walks in the evening, bike ride with the family, and spend lots of time outdoors. When someone wants to go, we jump up and go. There seems to be more energy in our steps.

The main motivation is looking good in great clothes. There’s nothing wrong with that. We all want to look our best for as long as we can. The by-product of looking good is that we can achieve great health benefits. Unfortunately, when winter rolls around, all we desire is to curl up on the couch in big sweaters and slippers. It’s not cute but it’s comfortable.

But, that big sweater gives us a false sense of security. We can’t see how much damage we could potentially be doing by eating and maintaining a sedentary lifestyle. It is okay to want to slack off a bit on the exercise but totally dropping things is a no-no.

Here are a few tips to help you stay motivated during the winter months. To start, set a regular time to work out and stick to it. You may not feel like meeting a friend at the gym for a class but you can pop in a DVD or VHS tape and sweat at home. Instead of cranking up the car and braving the cold, you stayed comfortable and worked out anyway.

Maybe the busyness of the holidays has you skipping workout sessions. Exercise is cumulative. Every little bit adds up. Fifteen minutes in the morning plus another fifteen minutes in the afternoon equals thirty minutes of physical activity that day.

Physical activity doesn’t have to be an hour of jumping up and down to a routine. It could be reading a magazine while walking on the treadmill. Dancing around the room, as you vacuum and clean, counts as exercise, also.

Talk to a friend or workout buddy even if you can’t get to the gym with them each day. Use the telephone to keep each other motivated. When the weather leads you to slouch on the couch, phone a friend and get a pep talk until you jump up on your feet and get going.

Listen—you’ve worked mighty hard all year. Why throw it all away during the season of frivolity and food? It won’t be easy to stay motivated, but friends can help. Stick to the routine as much as possible and you won’t feel the after effects of a long indulgent holiday season – you’ll be one step ahead when January rolls round too.

Seasonal Affective Disorder (SAD) is a subgroup of depression that involves a person suffering from depressive symptoms at a certain time of year. Usually, the depression occurs during the fall and winter. For some unknown reason, people begin to experience depression.

People suffering from seasonal affective disorder chalk it all up to the shorter days and longer nights. We underestimate the effect that lack of sunlight has on us. When the winter season passes, so does the depression and they get back to a normal life without ever realizing that they were depressed in the first place.

The problem is that seasonal affective disorder can be so severe that suicide is one possible outcome. Other symptoms include: overeating, depression, anxiety, weight gain, feelings of helplessness and hopelessness, lack of concentration, and lethargy. Some of the symptoms build on each other. For instance, overeating can be caused by depression. As a result of the weight gain, the sufferer spins out of control into helplessness and anxiety.

On top of all this, there is a condition called reverse seasonal affective disorder. Instead of experiencing depressive symptoms during the fall and winter, it is experienced during the spring and summer. The symptoms are opposite to those experienced in the latter part of the year.

One theory about seasonal affective disorder is that the lack of proper sunlight contributes to the condition. Like I said before, we underestimate how much we need natural sunlight. Sunlight brightens the mood. We get a boost from spending even fifteen minutes in the sun each day.

During the winter months, the days are shorter. Fewer sunlit days due to the weather patterns makes us want to stay in. Some people are “bummed” when the weather is not sunny all the time.

In an effort to reduce the symptoms of seasonal affective disorder, clinicians are trying several techniques, one of which is light therapy. Anti-depressive medications are often prescribed to lessen the symptoms of seasonal affective disorder. Psychologists use psychotherapy to try and use positive reinforcement to change thought patterns.

If you feel that you display any of the symptoms and signs of seasonal affective disorder, see a physician as soon as possible. It could be nothing or something quite important. Have you or anyone else noticed a marked change in your behavior at certain times of the year for several years? People with a relative diagnosed with seasonal affective disorder are more likely to be affected by it as well.

In either case, the help of a strong support system assists with handling the condition. No one wants to feel bad and without hope. Lean on those around you to fight this disorder.

It is with much excitement that I kick off our new 5 for Friday series with this all-important installment.

5 ways you too can make some Mom-ME time for yourself.

1. Don’t over-commit. There is nothing wrong with putting yourself first on occasion. You can’t help everyone no matter how hard you try. You need time for yourself. Don’t make excuses for it or rationalize it, just say “No, sorry I can’t”.
2. Create a relaxation readybag. This could be a totebag with a book, your knitting, your ipod or headphones in it. Whatever will work at a moment’s notice, to help you relax when that unexpected “free time” arises.
3. Lock the door behind you. In the bedroom, or the bathroom, even if it’s to grab 3 minutes (okay 30 seconds) of privacy. Think about it though, that may be your only line of defense, but it could also be your last. (This works better with slightly older kids who have an understanding of privacy)
4. Delegate. If the kids are in the backyard, or in my case, the basement with Dad, make sure he knows he’s in charge, and you disappear. Older children can watch over younger ones for 15 minutes while you do whatever you do for your Mom-ME time.
5. Schedule your ME time. Look at the week ahead, and pencil in a time slot for yourself. Seeing it listed in your planner will help you remember to make that time, just like you would for anything else written in there ie. doctor appointment, child’s playdate.

You can find the time if you look for it, but then you have to take it, and make it your ME time. Give yourself permission to relax. Go on, you deserve it!

Moms! I’d love to hear some of the things you do to make your ME time. Please leave your comments. Lets see how many different ME time making tactics are out there, and add to the list!

Not to worry, I found a way to make me-time anyway! I made sure Dad knew he was in charge, and quietly slipped upstairs, and locked the bedroom door behind me – my 2nd line of defense after Dad. Then I turned up the radio and treated myself to a long, uninterrupted shower. To some that’s not big deal, but to me it was. That time with no demands, I have to remind myself is so important!

If you’re like me, and you need that gentle nudge to remind yourself to make ME time, check back here this Friday (or subscribe to our RSS feed if you think you won’t remember this either – lol). I’m dedicating Fridays as “tips day” with a new Five for Friday series.

This week: Five Ways to Make ME Time.

Self-care is not selfish, as some people may believe. In fact, if you take good care of yourself are able to take care of others much more easily. Some people find taking care of themselves difficult and believe they are being self- indulgent. Always putting others first will take its toll on your health; will lower your self-esteem and damage relationships. Here are some self-care tips.

1. Have something pleasurable planned for yourself every day. Make time for relaxing activities. Take time to spend with yourself, reading, mediating, taking a walk in nature, getting a massage or whatever pleases you.

2. Don’t get involved with trying to solve other peoples’ problems. Be supportive and listen but don’t overburden yourself.

3. Take time to cultivate relationships. Studies show that having friends and a social network helps reduce stress. Friends offer us opportunities to talk about our feelings and they provide us with feedback.

4. Take care of your health by eating foods that are good for you. A balanced diet can lift your mood, give you more energy, prevent illness and will help you feel better to cope with life’s stresses.

5. Take time for hobbies and activities. Make a list of hobbies and activities you enjoy. It might be dancing, taking your dog for a walk, playing a sport, inviting friends over for dinner, hiking etc. Set time aside to do the activities you enjoy most. You will feel better because of it and so will those around you.

6. Keep fit. Regular exercise improves the efficiency of the heart, maintains good blood circulation and lowers blood pressure. During exercise the body releases hormones, which are natural anti-depressants. Regular exercise acts as a ‘time out’ and gives your mind a break.

7. Avoid tobacco, drugs and alcohol. Alcohol and drugs give a temporary relief from stress but will decrease the body’s ability to withstand stress and will cause long-term damage to the body.

© Copyright 2005 Sheila Dicks

(NOTE: This article has been reprinted from http://www.ArticleFeedster.com with permission.)

While most of you have probably been working out all winter long through diet and exercise, the key now is to maintain both routines throughout the summer. Here are a few tips and suggestions on staying fit for the summer.

No matter what type of diet regimen you’ve been on, it may be a good idea to continue the diet until after the summer is over. Maintaining a healthy diet will enhance your ability to participate in all forms of sports and activities throughout the summer months. Also, your diet will afford you the opportunity to continue to eat light, healthy meals as opposed to fried, fatty, and heavy foods during the summer.

Summertime is synonymous with barbeques. No doubt you will have your fair share. Sticking to your diet will help you keep the pounds off, especially on those special occasions when outdoor barbeques entice you with foods and drinks which may add excess calories. Drinking your excess calories is usually the biggest culprit of weight gain over the summer. There are many calories in all the summer drinks. Whether it’s beer, mixed drinks or fruit lemonade’s.

Continue your exercise routine throughout the summer. During the hot summer months, your body will fair much better in the heat if you are in good shape. No doubt, you may engage in running, walking, or other strenuous exercises. Therefore, continuing your exercise program will only benefit you in the long run. Whether you spend time in your garden, swim, or bike ride – any physical activity will enhance your health.

No matter what form of physical activity you choose, whether it’s cycling, hiking, swimming, gardening or hitting the gym, make it enjoyable. In fact, turn it into quality time with family, or perhaps some quiet time to de-stress after a busy day.

Keep active and continue your diet regimen throughout the summer so that you will look your best at all those patio parties. After all, you’ve worked very hard over the long winter months to achieve your goals. Now is the time to stay that way.

Val Selby
Health coordinator
Busy Momma Wellness

Many people have trouble sleeping because they are overly stressed.  The worst part about this is that sleep deprivation can increase your cortisol levels, which makes you feel more stressed.  Cortisol is one of the hormones that is responsible for our flight or fight response to stress.  If the levels are not lowered then it can also make you irritable and less able to deal with stressful situations.  This is why most insomniacs have increased levels of stress hormones.  While exercise makes these hormones rise initially, after several hours the levels fall.  These hormone levels actually become lower than before you exercised and lower than they would be if you hadn’t worked out at all.  Regular exercise can end the vicious sleep-stress cycle once and for all.

Most insomniacs simply can’t clear their mind of their problems when they lay down to bed.  The stresses of the day run repeatedly through their minds instead of relaxing.  Exercise can be a time to escape the stressors around you and figure out solutions to your problems.  If you figured out what to do about your latest work crisis during your morning run, you don’t have to stress over it at bedtime.  This leaves your brain free to sleep.

Exercising also makes you need sleep more.  The more you work your muscles, the more they need to regenerate through sleep.  While you may think this is just going to make you more tired when you can’t sleep, it will actually help you have a deeper, more restful sleep.  Even if you can’t sleep more, you’ll sleep better and be more rested and energized in the morning.

An important part of using exercise to cure insomnia is timing.  As I already mentioned, exercise produces chemicals in your brain that make you feel more awake and energized.  This is why it’s not a good idea to exercise before bedtime.  But how close is too close?  It is generally recommended that you exercise more than four hours before you sleep; however, you may find you need a longer rest period.  If you find you’re not sleepy, start pushing your exercise earlier gradually till you find a good time.  Obviously, the best time to exercise is in the morning, and this will make you feel more energized all day long.  It will also help you to focus on all that needs to be done during the day.  Once you have set that routine it will help ease your mind in the evening.

If you absolutely can’t exercise during the day, there are things you can do at night instead (or in addition) to help you get to sleep.  Studies have shown that exercises as simple as stretching can help improve insomnia symptoms.  You can try doing stretches or yoga closer to bedtime to help you relax.  You can find books or join a class to learn specific positions and more to promote relaxation and sleep.  Definitely stay away from the computer and tv.  The bright lights will stimulate your brain and make it even harder to go to sleep.

While exercise helps you sleep more, it has other wonderful benefits.  Exercise helps you lose weight, feel great, and have more energy during the day (and so will sleep).  Before you try supplements, pills, or other crazy sleep solutions, try working out first.  It will cure your insomnia along with some great positive side effects.  And the best part of all is, it’s free!

Val Selby
Personal Trainer
Mom’s Online Retreat Wellness Coordinator
www.BusyMommaWellness.com

When it comes to concentration, there are many scents to choose from. There are minty, fruity, and fresh smelling varieties. This means that you’ll be sure to find one you actually think smells good. Stick to the outdoor type scents and you will hit it. Fresh smelling, awakening scents are the way to awaken the scents. Here are just some of the options available:

* Lemon
* Mango- this can also help to improve concentration by easing symptoms of depression.
* Pine- this helps to increase energy levels as well as concentration.
* Apple- this can also give you an extra energy boost.
* Rosemary-this scent promotes relaxation and alertness at the same time.
* Peppermint- this has always been recommended to me to improve alertness for long study sessions
* Eucalyptus- this can be used to provide a slightly different scent.

If you want to use aromatherapy to help you concentrate, there are several options for helping the scent reach your nose.

* Aromatherapy candles. These are an easy and simple way to help spread your favorite invigorating scents throughout the house. They are slightly less concentrated, but they still get the job done. Just buy the scents you want and light them whenever you’re studying or just need a mental boost. Soy candles are so much better for our environment, so please check out our candle facts about burning them. Our candles are 100% soy and come in many scents. If your scent isn’t available, then please email us.
* Humidifier. Simply find the oil form of the fragrance you want, put a few drops in your room humidifier and let it work. As the water gets put into the air, the oil gets taken with. When the droplets evaporate, the room is filled with your favorite refreshing sent. They also make devices now that use water to disperse scent and clean your air at the same time. Please make sure that it is not a scent you are allergic to first.
* Rub on oil. Instead of using the oil in your humidifier, just rub it onto your chest or under your nose. It works like VapoRub by sending invigorating vapors right up to your nose. Just be careful, many of the oils can be harmful, so you’ll have to mix a few drops with a carrier oil so you don’t hurt your skin. A carrier oil can be baby oil or mineral oil. Just something to mix with.

If you want to study, concentrate more on work, or just feel energized and alert at the end of a long day, you should try one of these fantastic aromatherapy scents. It is a great way to work more in without caffeine. But make sure that you are not messing with your normal sleep patterns. We need to set normal sleep and awake patterns to be more productive.

Val Selby

Mom’s Online Retreat Coordinator

www.BusyMommaWellness.com