weight loss foods : banana vs eggs

Bananas

Eggs

Is banana fattening? Bananas contain pectin, which leaves you feeling fuller for a longer time. This makes bananas ideal for anyweight loss programme. The only way you’ll gain weight by eating bananas is if you eat half a dozen without exercising. Banana for weight loss: Take care regarding your overall calorie count requirements. Since carbohydrates are nothing but sugar chains, an overload even in terms of fruit consumption could lead to excess calories and fat storage. Therefore, as with everything else, consume bananas in moderation. Health Benefits of Bananas: Bananas are rich in fibre, vitamin C, potassium, manganese, vitamin B6 and essential amino acids. The fibre content of bananas helps to control hunger much better for those who are trying to lose fat. It has been found to help reduce depression due to its content of Tryptophan, the iron content in it helps those with anaemia and it also helps to reduce constipation. It is a good source for energy. Reduces blood pressure and improves cardiovascular health. ALSO READ: Healthy Smoothie Recipe: Kiwi and Banana Shake

Are eggs fattening? According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. Egg for weight loss: Egg yolks have three times the calories than egg whites, so consume egg whites if you are trying to lose weight. Health Benefits of Eggs: Eggs contain 5 gms of fat and 210 gms of dietary cholesterol - both compounds are responsible for promoting sharp vision. It also reduces age-related macular degeneration. Choline present in the egg regulates the brain, nervous system, and cardiovascular system. Contains vitamin D Eggs may prevent breast cancer. Eggs work best for healthy hair and skin because they have high sulphur content and a wide array of vitamins and minerals. *Images courtesy: © Thinkstock photos/ Getty Images ALSO READ: 20 Healthy Egg Recipes

How do you know if your child is obese?

1- Watch his/her weight. Find out, from a doctor or a nutritionist, what your child’s BMI should be (based on age, weight and height).

2- If you notice that your child is rapidly putting on weight, see a doctor at once.

- Children do what elders do. If you eat healthy, your children will follow suit. Reduce the oil/ghee/butter you use in cooking at least by half. It is a myth that adding extra oil to food makes it more tasty. Be firm about eating healthy and make sure the whole family follows it.

3- Include all food groups in your child’s daily diet. Consult a nutritionist if you don’t know which meals to prepare and when. A general method is to include greens in daily diet, and encourage them to snack on nuts instead of chips and vada pavs. They must also drink plenty of water. Eating seasonal fruits and vegetables is a must. Cut down on deep fried treats.

4- Discourage eating outside the home more than once a week.

5- Limit the intake of too much sugar, salt and oil. If need be, and on the consultation of your doctor, use sweeteners.

6- If the problem is acute, your child will need to include exercise in his/her daily schedule and a dedicated diet plan. Consult a reputed gym or doctor for an exercise plan and see that your child sticks to it.

7- There is an option of having your child undergo bariatric surgery to shed the excess weight, but it is not recommended for young children. Until your child is 18 years old, maintain a diet and exercise plan for your child. Once he or she is over 18 years old, and if the problem still persists, get a reputed bariatric surgeon to evaluate your child.

8- Keep your child motivated. Obese children are low on self-esteem because of the negative body image they carry in their minds about themselves, and owing to the other diseases they suffer because of obesity. Instill the idea that while it is not okay to be fat, it is not okay to aspire to mass media’s ideals of beauty as well. Your child’s ultimate goal should be to regain his/her health, not fit into a certain dress size.

sex starters : foot massage

Sex need not always be head-to-the-bed-and-start-the-drill! You need to work your way to get your needs and demands to be fulfilled. And what can be better than giving your lady love a loving foot massage. This sole satisfaction for her can reap a lot of benefits for you! In fact, if you want to get her in the mood for sex, your best bet would be to fall at her feet and massage away! Here’s how to give her sole satisfaction
Step 1:
Holding her ankle firmly in one hand, place the thumb of your other hand on the bottom of her heel.

Step 2:
Start with the heel and press one spot at the ball of the foot and then move a little forward. Apply steady, even pressure with the edge or ball of your thumb using a slow upward motion. Work your way up to her toes.

Note: The magical point which will give your lady love maximum (sexual) pleasure is right under the ball of her foot in the centre between her second and third toes. Press the spot for a few seconds and release.

how to conquer panic attacks

In today's fast-paced world, a peaceful moment is hard to experience. So we get stressed and this affects our  health and efficiency. But, if handling multiple responsibilities at once causes you to feel tingling or numbness in your hands, nausea, or chest pain, then you might be having a panic attack.
Panic attacks usually produce a sense of unreality, a fear of impending doom, or a fear of losing control. Panic attacks may also be symptoms of an anxiety disorder. Panic disorder is a real illness that can be successfully treated.  It is characterised by sudden attacks of terror, usually accompanied by a pounding heart, sweatiness, weakness, faintness, or dizziness.

A fear of one’s own unexplained physical symptoms is also a symptom of panic disorder.  People having panic attacks sometimes believe they are having heart attacks, losing their minds, or on the verge of death.  They can’t predict when or where an attack will occur as panic attacks can occur at any time, even during sleep.  An attack usually peaks within 10 minutes, but some symptoms may last much longer.

Panic disorder is often accompanied by other serious problems, such as depression, drug abuse, or alcoholism.  These conditions need to be treated separately. Symptoms of depression include feelings of sadness or hopelessness, changes in appetite or sleep patterns, low energy, and difficulty concentrating.  Most people with depression can be effectively treated with antidepressant medications, certain types of psychotherapy, or a combination of the two.

Symptoms of panic attack 
The symptoms of a panic attack appear suddenly, without any apparent cause. They may include:
• fast heartbeat (palpitations)
• chest pains
• stomach upset
• dizziness, lightheadedness, nausea
• difficulty breathing, a sense of feeling smothered
• tingling or numbness in the hands
• hot flashes or chills
• dreamlike sensations or perceptual distortions
• a need to escape
• fear of losing control and doing something embarrassing
• fear of dying
• terror-a sense that something unimaginably horrible is about to occur and one is powerless to prevent it

Causes of panic attack 
Well, no one exactly knows why this happen or why some people are more susceptible to the problem than others.  Panic disorders has been found to run in families, and this may mean that inheritance (genes) plays a strong role in determining who will get it.  However, many people who have no family history of the disorder develop it.  Often, the first attacks are triggered by physical illnesses, a major life stress, or perhaps medications that increase activity in the part of the brain involved in fear reactions.  An increase in the frequency of panic attacks has been seen in some women during pregnancy.

Treatment for Panic Attack 
Nowadays, there are a variety of treatments available for controlling panic attacks, including several effective medications and specific forms of psychotherapy. Medications from the beta-blocker family are sometimes used to treat the physical symptoms associated with a panic attack.
Early treatment can often prevent agoraphobia, but people with panic disorder may sometimes go from doctor to doctor for years and visit the emergency room repeatedly before someone correctly diagnoses their condition.  This is unfortunate, because panic disorder is one of the most treatable of all the anxiety disorders, responding in most cases to certain kinds of medication or certain kinds of cognitive psychotherapy, which help change thinking patterns that lead to fear and anxiety.

Self Help Tips For Panic Attacks:
Take a break from the monotony and indulge in a hobby
• Exercise to work off tension
• Relaxation techniques like meditation, yoga and chanting are beneficial
• Eat a healthy diet, with plenty of fresh fruits and vegetables
• See a physician, especially if physical complaints persist

10 Steps To Improve Your Coaching Business

1. Define your niche:
Every practice needs to have something that defines it, and usually that definition comes from our clients. For some the idea of niching brings up the concern that you’ll be limiting clients when, in fact, the opposite is true. By creating a well-defined niche you create a smart way to target your practice to others who are seeking your services. A general practice can work in small towns, but to improve your coaching business, you want to leverage your experience to draw in the right people.

To get started, ask yourself the following questions:
What topics are you particularly good at talking about—be as specific as you can.
What kind of clients do you enjoy—couples, singles, divorcees – who is your cup of tea?
Who is your IDEAL client?
What clients leave you energized when the session is over?
Try to work on defining your niche based on these parameters and this will help to drive the “best” clients to your door.

2. Get online:
Every coaching business needs to arm itself with a few smart tools that work for you when you’re sleeping. The most important of those include: your website, your blog & your store.
Your website serves as your online business card telling all who visit who you are, what you do and how to contact you.
Your blog serves as your online megaphone- it’s how you talk to the public and demonstrate your expertise. This allows clients to research and decide on you before meeting you.
Your store serves as the platform on your site to sell your wares to the public. It also creates a stream of income that increases your bottom line. Often the relevance of a store comes into play after you’ve started writing and transformed that writing into e-books and downloads.

3. Write:
Many coaches think that to start writing that you have to be a rock star, academic writer. Today that’s just not the case. Obviously you want the content you publish to be of high quality and offer your readers great information, but writing, like all things in life, is a process. If you let your desire for perfection stop you from putting your advice, thoughts and musings online, you’ll never get started.
Take your coaching business from mediocre to great in no time…
Additionally, with the onset of “advertorial” content, you can share your services with readers in smart contextual ways in new publications. Readers are open to your wares/services because they’re shown to be relevant to the topic you’re writing about. Take a look here at one smart example.

4. Transform:
Once you’ve started writing, step away from your writing to see what can be built from those pieces. You can update something older and create a product to add to your store. For example, an article on becoming a financially savvy couple can transform into a 5 step system to becoming financially savvy that readers pay for.

By transforming your existing article into something that can be downloaded that expands on the education you already provide is taking this transformational idea and really making it work for you. This is one of the smartest skills you can apply to improve your coaching business because it takes less time to adapt an idea than it does to create something from scratch. And we can help if you need insight about where to start and what makes the most sense to convert.

5. Get social:
Join power sites like Twitter and Facebook to start conversations with fans and likeminded people about your area of expertise. Both sites are free and take minutes to set up. Facebook allows you to create a special business page so you can keep your personal and business life separate, just know that you must have a personal page first.

6. Make new friends:
Now that you’re on social sites, talk to people and develop new relationships. On sites like Twitter you can find countless people who share your main interests and can help show you the way to growing your following and engaging with other members. Don’t be afraid to reach out to strangers with your opinion, questions or advice—it’s encouraged and part of everyday "social media" culture.

7. Sell:
Now that you’ve crafted a message and transformed it into a product you can be proud of, it’s time to sell it. Share links to your product page on Twitter and Facebook and include it in links on articles to help drive readers to learn more about what you do. Some coaches even include sessions in their store to help readers simplify their decisions to engage in coaching. However you use your store (and you can change it as often as needed) it all starts by getting a page live. From there, the sky’s the limit!

8. Get help:
No one can do it all alone and there does come a time when a little help from a virtual assistant, cleaning lady, organizational coach or intern can help. When all of the little duties are preventing you from growing your business, the smartest thing you can do to improve your practice is to get some help.

Take your coaching business from mediocre to great in no time…
9. Manage your time:
One member told me that the breaking point for many coaching practices is when they hit the miracle 100K mark and that more businesses close whose revenue is between 100K and 2 million—the reason why? Poor time management and being overly focused on projects that don’t affect the bottom line. If you’re a solo-preneur you need to have smart time management skills and feel comfortable asking for help or your coaching business could be in jeopardy.

10. Measure:
Finally, know what works. Don’t rely on opinions or comments from those who admire you. Seek out your competition, know how they make money and make it work and when you receive negative feedback seek to understand it. If you want to improve your coaching business you have to know what’s working, what’s broken and what’s neglected. Fix what can be fixed, get help for the rest and never be evaluate your business. By measuring your results you can tell quickly where your time, energy and money should be spent.

How To Be Successful Business Donald Trump

Moredays provides you with a list of recommendations from one of the most successful entrepreneurs of all time Donald Trump. We are inspired by such talented people and we want to share these ideas with you. These points were gathered from Donald Trump’s books. Get inspired by the business tips listed below!

• Dream big – What you dream is what you will do.
• Pride yourself for your ability to come out with creative solutions to tough problems.
• Find your passion and love what you do.
• Never take no for an answer.
• Hire the best people, but do not trust them.
• Get even with people who do you wrong.
• Know that passion conquers fear.
• Focus on the solution and not on the problem.
• Learn from your mistakes and do not let them take you down.
• The world does not owe you anything, everything needs to be deserved.
• Be open to new information and new ideas.
• Be willing to face new challenges.
• Always think positive and expect the best.
• Avoid negative thinking.
• Everyone wants to kill the fastest gun.
• Get some respect and do not give a damn if people like you.
• Know your stuff and you will command instant respect.
• Only hire people with positive attitudes and get rid of the bad apples fast.
• Value loyalty above everythig else.
• Never forgive a crook.
• Set high standard for people and expect they will fulfill them.
• If someone damages your reputation, take revenge that your enemy will never forget.
• Forgive good people, but never forgive someone who is bad.
• When somebody screws you, screw them back in spades.
• When somebody challenges you, fight back. Be brutal, be tough. Just go get them and they will never think about cheating on you again.
• If somone accepts that he/she has made a mistake and apologizes, forgive that person but never trust this person again.
• Never give up!
• Remember that there is never an easy way to success.
• Always take your work seriously.
• Always focus on what you enjoy doing even if you have to face some complications.
• Thinking big has led to human kind of all the great achievements.
• Focus on the top and you will get there.
• It is easier to do thing on the large scale.
• Always think of yourself as someone important.
• Speak out like a big thinker.
• Hang out with other big thinkers.

Donald John Trump (born June 14, 1946) is an American business magnate, socialite, author and a celebrity. First he worked with his father for five years and later he became a Chairman and CEO of the Trump Organization, a US-based real-estate developer. Trump is also the founder of Trump Entertainment Resorts, which operates numerous casinos and hotels across the world. Trump’s extravagant lifestyle and confidence has made himself instantly recognizable wherever he goes. In 2004 he starred in his own reality TV program The Apprentice (where he serves as host and executive producer). Trump also owns part of the three largest beauty competitions in the world, consisting of Miss Universe, Miss USA and Miss Teen USA.

5 Life Tips from Donald Trump

What other words of wisdom does Trump have for today’s man?

1. Power through everything—even the crap. “I see so many people who have a lot of ability, but they quit. They lose faith. They lose confidence. They just don’t take it to the end. I always tell people, ‘Never quit.’ Obviously, you need the brainpower, which you’re born with one way or the other. But I see so many people with all of the abilities and they give up. You’ll never make it unless you overcome the fears and the inhibitions and stick with what you’re doing. There will be good days and there will be tough days, but stick with it.”

2. Stick to your guns, and ignore the haters. “I was told that The Apprentice would never work because no business show has ever worked in the history of primetime television. Not only did it work, but it actually went to number one for several seasons and continues to do great, and it has spawned some 16 or 17 imitators. Every other one’s been off the air in a few weeks. They all tank. But we’re still going strong. If I had listened to other people, The Apprentice never would have happened.”

3. Hit the links to stay fit. I used to play all sports. I was always a good athlete. I was always the captain of my teams. I still play golf and I do well at that. Staying in shape is very important. Sometimes for me that’s a long walk. More often, it’s a game of golf, which some people might not consider exercise, but I’ll tell you: When I play a few rounds on the weekend, I’ll come in Monday morning and I’ll have lost 3 or 4 pounds. That’s very pleasurable exercise, and it keeps you away from the refrigerator because you’re out on the course.”

4. A healthy body equals a healthy relationship. “If you’re physically happy and healthy, it’s a lot easier to keep a relationship going. I see it all the time where people that I know get sick and a lot of bad things happen to them beyond their health. You’ve got to take care of your body and stay healthy. You don’t want to be a liability. You don’t want to become somebody’s patient. Taking care of your body is a great thing for love.”

5. Put your blood, sweat, and tears into your work. “Quality. I build quality things. It’s a very important word to me. I out-quality everybody. That’s why my buildings do better, why my clubs do better, and why my projects do better. So whatever you’re doing, do it with quality. Be the best at what you do.”

First 5 Steps to Achieving Great Things

1. Prioritize.

First things first. If you want to achieve something great, best decide what it's going to be.

This may seem like a flash of the blindingly obvious, but I've noticed an interesting and consistent positive correlation between those who know what they want to achieve and those who achieve great things. As my mother used to say, "If you aim at nuthin', you'll hit it.".

Can you jot down on a notepad the two or three great things you want to achieve? No? Then start there.

2. Plan ruthlessly; execute relentlessly.
The highly successful leaders I work with distinguish themselves from the merely competent by one thing: They have a plan, they work the plan, but they aren't trapped by the plan.

While this sounds like a simple mantra, merely competent leaders stumble in its execution--specifically, they either design a plan, but don't work it; or they work the plan, but shudder to a halt when they reach a barrier or uncover a problem.

The answer? Once you start implementing, don't stop until you've finished. Adapt on the fly, improvise as best as you can, but unless something truly horrendous will happen otherwise, keep going.

Here's a small example of what I mean: I deliver a lot of online webinars. Some of them are "canned" (recorded in advance) and some of them are live. I've noticed that with the canned webinars, I'll often start and restart many times, unhappy with my choice of words or the tone I've struck. With the live webinars, once I've started, I've no option but to keep going. And guess which webinars almost always turn out to be more vibrant, and better received? The live ones.

3. Get out of your inbox.
Leaders in thrall to their inbox, once only apparent when you visited someone at their office, now, you can see it everywhere: peck, peck, peck; on airplanes, at lunch, during rest room breaks. Any where, any time there is a minute to spare.

Here's the thing: if you're in thrall to your inbox, you're working to other people's agenda, not your own (a view I was intrigued to see shared by one surprising individual).

It may be over-promoted and it's often over-complicated, but the ability to achieve Inbox Zero (or something close to it) isn't optional for great leaders. If you're serious about achieving great things, you need the time and space to do it, and if you're using every break available to scroll through your inbox (or your social media stream), then I have news for you--you ain't doing great things.

4. Get out of your office.
You truly want to achieve great things? Get the heck out of your office.

Not just because it removes you from all the interruptions and distractions that being in your own environment makes you subject to, but because it takes you out of the comfort zone of maintenance activities.

Your office desk, chair and computer monitor is where you do the 80 percent of merely good work, day in, day out. Find a retreat space, a unique corner somewhere, where you can specifically go to work on your major achievements. It may be a conference room down the hall, it may be the local coffee shop, it may be a broom cupboard--doesn't matter--just find a space that isn't the place where you do 'normal stuff'.

5. Review, revise, adapt, push on.
It's day two. You've made a start on your great project. What to do today? Try this formula I arrived at in achieving one of my own big goals: Review what you did yesterday; revise anything that looks a little off; adapt your overall plan as necessary, and most importantly, push on

Example risk assessments

On this page you will find example risk assessments which show the kind of approach HSE expects a small business or workplace to take.

The examples show how other small and medium-sized businesses have approached risk assessment.

If you can't find your industry listed, pick the one closest to it and adapt it for your own workplace. Use it as a guide to think about:

• some of the hazards in your business
• the steps you need to take to control the risks.

Don't just copy it and put your company name to it as that would not satisfy the law - and would not protect your employees. Every business is different - you need to think about the hazards and controls your business needs.

Even where the hazards are the same, the control measures you adopt may have to be different from those in the examples to meet the particular conditions in your workplace.

If you work in a low risk office-based environment or a shop, you can complete your risk assessment quickly and easily by using HSE’s web-based tools.

Remember

A risk assessment is only effective if you and your staff act on it. You must follow through with any actions required and review it on a regular basis.

5 steps to risk assessment

How to assess the risks in your workplace
Follow the five steps in our leaflet: Five steps to risk assessment PDF.

1. Identify the hazards
2. Decide who might be harmed and how
3. Evaluate the risks and decide on precaution
4. Record your findings and implement them
5. Review your assessment and update if necessary

Don’t overcomplicate the process. In many organisations, the risks are well known and the necessary control measures are easy to apply. You probably already know whether, for example, you have employees who move heavy loads and so could harm their backs, or where people are most likely to slip or trip. If so, check that you have taken reasonable precautions to avoid injury.

If you run a small organisation and you are confident you understand what’s involved, you can do the assessment yourself. You don’t have to be a health and safety expert.

Download the Risk Assessment and Policy Template Word document. This template brings together your risk assessment, health and safety policy, and record of health and safety arrangements into one document to help you get started and save time. If you already have a health and safety policy, you may choose to simply complete the risk assessment part of the template. We also have a number of example risk assessments to show you what a risk assessment might look like. Choose the example closest to your own business and use it as a guide for completing the template, adapting it to meet the needs of your own business.

If you work in a larger organisation, you could ask a health and safety adviser to help you. If you are not confident, get help from someone who is competent. In all cases, you should make sure that you involve your staff or their representatives in the process. They will have useful information about how the work is done that will make your assessment of the risk more thorough and effective. But remember, you are responsible for seeing that the assessment is carried out properly.
When thinking about your risk assessment, remember:

a hazard is anything that may cause harm, such as chemicals, electricity, working from ladders, an open drawer, etc; and
the risk is the chance, high or low, that somebody could be harmed by these and other hazards, together with an indication of how serious the harm could be.

Top 10 benefits of pregnancy exercise

Pregnancy comes with its share of annoying complaints. But the more you exercise during pregnancy, the less you'll find to complain about. There's a case to be made for fitness for everyone, but in mums-to-be specifically, pregnancy exercise can:

1) Fight pregnancy fatigue

Low-level tiredness plagues many women during the first trimester, then again late in the third trimester. It seems paradoxical, but sometimes getting too much rest can actually make you feel more pooped. And while you should never push yourself too hard when you're pregnant - and especially when you're feeling fatigued - a little nudge can make a big difference in your pregnancy energy level. So take baby steps - go for an easy walk or pop in a pregnancy exercise video. You'll be surprised at how peppy you feel afterward.

2) Improve your sleep during pregnancy

While many pregnant women report that they have a harder time falling asleep (not to mention staying asleep with all the bathroom interruptions), those who exercise consistently (as long as it's not near bedtime, which can be too energizing) say the quality of their sleep is better and that they wake up feeling more rested.

3) Conquer pregnancy constipation

An active body encourages active bowels. Some women swear by a brisk 30-minute walk to keep them regular, others say even a 10-minute stroll helps get things going.

4) Alleviate back pain

Do pregnancy back exercises. Back pain affects half of all pregnant women - and your best defence is a strong set of abs. Do simple pregnancy-safe exercises to strengthen your abs - which will give your back the backup it needs. But don't stop there. Even exercise that's not directly targeting the tummy - a short walk to the post office - can also relieve pain and pressure. (Do consult a fitness professional before doing any exercises, lest you strain the wrong muscles. - Ed.)

5) Make you happy

Exercise causes your brain to release endorphins, those feel-good chemicals that give a natural high - improving your mood, diminishing feelings of worry and anxiety.


Exercising during pregnancy can help you conquer constipation and improve your sleep, too.

6) Prevent from muscle cramps

Do pregnancy stretches. It's not a stretch - stretching does your body good, and you don't even have to break a sweat. This is especially true if you've been troubled by muscle cramps - particularly in your leg. Stretching out (flexing your toes up instead of pointing down) can help you uncover little pockets of tension, warding off cramps and sore muscles. Stretch after your exercise routine, but also stretch at your desk (especially if you've been sitting or standing for a long time), in the car or airplane, and always before bed (particularly if nocturnal leg cramps have been cramping your sleeping style).

7) Guard against gestational diabetes

Exercise may prevent this common problem, and the American Diabetes Association recommends exercise as a helpful therapy for women who are at risk. If that's you, don't be surprised if your practitioner is even more gung ho about prescribing a workout routine.

8) Make a healthy baby

Babies of mums who exercise during pregnancy are born at healthier weights, are better able to weather labour and delivery (they are less stressed by it), and recover from the stresses of birth more quickly.

9) Have an easier labour (possibly)

While exercise during pregnancy can't guarantee that you'll sail through childbirth, mums who exercise tend to have shorter labours and are less likely to need medical interventions during labour (including C-sections).

10) Speed your postpartum recovery

The more you increase your pregnancy fitness, the faster you'll recover physically after childbirth, the more fit you'll be after delivery - and the sooner you'll be zipping up those pre=pregnancy jeans again.

10 things you won't want to be without during labour

Well, gals – for those of you creeping up on the big day, I applaud you. If you're anything like I was, you're probably spending hours online searching anything and everything under the sun about pregnancy, labour and how to care for a newborn. You've probably given up on trying to hide your Internet research habits from the company you work for, because near the end, you stop caring and just want your baby already.

Now, let me help you out and condense your research a bit.

Here are 10 things you need to have with you when things start to go down:

1) A fan. It doesn't matter if it's one of those battery operated little do-hickeys you get in theme parks, or a sturdy paper fan you made out of old grocery lists in your purse. Don't have one? Get one. You. Will. Get. Hot. There were six women giving birth the day I was scheduled to be induced. Full house! I got stuck in a “spare” delivery room. It was nice, but it was warm in there. We had no fan. My husband valiantly waved a magazine in front of my face until his arm was about to fall off. If you get hot, you want water.

2) Ice and / or popsicles. Most hospitals and birthing centres provide these. But, when I really got into labour, I was sweating like a horse and I kept slurring the word, “water” to my husband. Too scared to deny me, he thrust a giant jug in front of my face each time so I'd take sips through the straw. So, why do I wish I'd done the ice and popsicles? Well, I puked. Yep. As I hurled over the bed rails, I heard the doctor say, “I thought that might happen with all the water she's been drinking.” What? Did anyone think it might be a good idea to tell me that? Bottom line: It's tempting, but don't drink the water. Chomp the ice.

3) Lip balm. As miserable as it is to be thirsty, with only ice chips to satisfy, you don't need to punish your already dry lips further. Have good, moisturising lip balm. I recommend unscented. You never know how your stomach will feel during labour.

4) Several magazines. I really underestimated the amount of time this whole charade would take. I always thought I'd be lucky enough to go into labour, pop out a baby and call it a day. Nope. You likely will be there for hours. One or two magazines will not suffice. Bring several. Add a book, and some music while you're at it.

5) Secret service. Obama isn't the only one who needs 'em. Fabulous labouring ladies do, too. The Secret Service heads off unwanted visitors at the pass. They are adept at politely deflecting unwanted people, and getting you what you need from the nursing team. You even can get them some shades and an ear piece for good measure. The point: Have someone there to speak on your behalf. You'll be too tired to fight the good fight, and too tired to remember who you did and didn't want in the room with you. Here's a tip: Don't use your partner for this task. Their brains are just as susceptible to disintegration once things get going.

6) Massage techniques. I'll admit that my husband and I giggled like school children under our breath when we went through birthing class. It seemed so silly to “roleplay” birthing positions and massage techniques in front of strangers. We were waaaay too cool for all that. Wrong. Thankfully, I remembered a couple of the techniques. I had an epidural, but the contractions leading up to that were bad. My husband was there to roll his fist over my lower back while I waited for the next contraction. He was sweating with the effort, but he gave it his all. And it helped.

7) Your own pillow. Hospital pillows are ... well ... kind of like relaxing on a thin layer of worthlessness. I brought my own snuggly, down-filled pillow. It was a cushy reminder of home and a welcome comfort behind my head and back.

8) Doula or doula stand-in. I decided to forego the doula because I was having an epidural. If you are electing to go au naturel, then I would definitely hire a doula. In my research, most were only a few hundred bucks. I had a lot of pain leading up to that epidural. All of our birthing class training (where we spent more time making fun than paying attention, which I don't recommend) goes out of your head in the moment. A doula is there to reign you back in and make you more comfortable. I had my husband and my mother, who were both great supports. Make your choice, but choose wisely – you want someone supportive and positive in your corner.

9) Pedicure. Every time they lift that sheet, you see your feet. Likely, it is the first sighting of your feet in several months. You don't want nasty, chipped polish from last season dangling off your cracked, dry toes. Trust me. Make 'em pretty. At this point, you deserve it.

10) Video camera and photo camera. Some hospitals don't allow you to record the birth itself (thank goodness!), but they do let the cameras roll immediately after baby emerges. The footage you get of those moments are magical. Why? Because you miss those moments in person. When my son came out, I got a brief second with him, then they hauled him off to snuff, suck, wipe and weigh him. Meanwhile, your legs are still spread wide open while you birth the placenta and get your vagina stitched back up as you crane your neck to see what's going on “over there”. I will cherish those little cries and grunts made while he was being poked and prodded forever, thanks to having it on film. Have your Secret Service person ready to go with the camera though, because our doc had to remind us to turn it on. You get so wrapped up in the moment, euphoria washes your brain of any sanity and/or common sense. - The Bump / McClatchey Information Services

Infectious Mononucleosis (Mono) facts

• Infectious mononucleosis (mono) is a contagious illness caused by the Epstein-Barr virus (EBV).
• The infection can be spread by saliva, and the incubation period for mono is four to eight weeks.
• Most adults have laboratory evidence (antibodies against the EBV) indicative of a previous infection with EBV and are immune to further infection.
• The symptoms of mono include fever, fatigue, sore throat, and swollen lymph nodes.
• The diagnosis of mono is confirmed by blood tests.
• Mono can cause liver inflammation (hepatitis) and enlargement of the spleen.
• People who have had mono can continue to shed virus particles in their saliva during reactivations of the viral infection throughout their lifetime.
• Vigorous contact sports should be avoided in the illness and recovery phase to prevent rupture of the spleen.

Infectious Mononucleosis (Mono)

What is infectious mononucleosis?

Infectious mononucleosis, "mono," "kissing disease," and glandular fever are all terms popularly used for the very common infection caused by the Epstein-Barr virus (EBV). EBV is a member of the herpesvirus family. The characteristic symptoms of infection with EBV include fever, fatigue, malaise, and sore throat. The designation "mononucleosis" refers to an increase in a particular type of white blood cells (lymphocytes) in the bloodstream relative to the other white blood cells as a result of the EBV infection.

The disease was first described in 1889 and was referred to as "Drüsenfieber," or glandular fever. The term infectious mononucleosis was first used in 1920 when an increased number of lymphocytes were found in the blood of a group of college students who had fever and symptoms of the condition.

Lung Cancer

What is lung cancer?

Cancer of the lung, like all cancers, results from an abnormality in the body's basic unit of life, the cell. Normally, the body maintains a system of checks and balances on cell growth so that cells divide to produce new cells only when new cells are needed. Disruption of this system of checks and balances on cell growth results in an uncontrolled division and proliferation of cells that eventually forms a mass known as a tumor.

Tumors can be benign or malignant; when we speak of "cancer," we are referring to those tumors that are malignant. Benign tumors usually can be removed and do not spread to other parts of the body. Malignant tumors, on the other hand, grow aggressively and invade other tissues of the body, allowing entry of tumor cells into the bloodstream or lymphatic system and then to other sites in the body. This process of spread is termed metastasis; the areas of tumor growth at these distant sites are called metastases. Since lung cancer tends to spread or metastasize very early after it forms, it is a very life-threatening cancer and one of the most difficult cancers to treat. While lung cancer can spread to any organ in the body, certain organs -- particularly the adrenal glands, liver, brain, and bone -- are the most common sites for lung cancer metastasis.

The lung also is a very common site for metastasis from tumors in other parts of the body. Tumor metastases are made up of the same type of cells as the original (primary) tumor. For example, if prostate cancer spreads via the bloodstream to the lungs, it is metastatic prostate cancer in the lung and is not lung cancer.

The principal function of the lungs is to exchange gases between the air we breathe and the blood. Through the lung, carbon dioxide is removed from the bloodstream and oxygen from inspired air enters the bloodstream. The right lung has three lobes, while the left lung is divided into two lobes and a small structure called the lingula that is the equivalent of the middle lobe on the right. The major airways entering the lungs are the bronchi, which arise from the trachea. The bronchi branch into progressively smaller airways called bronchioles that end in tiny sacs known as alveoli where gas exchange occurs. The lungs and chest wall are covered with a thin layer of tissue called the pleura.

Change a Tire In 7 Steps

1) Remove the wheel covers (when necessary) and depending on the type of car you posses, you may need to unlock them, while others are simply popped off or unscrewed.

2) In regards to the lug nuts, they should be loosened, but not removed. Most lug nuts respond with a simple half turn counterclockwise.

3) Using your owner's manual, you should decide on the proper positioning of the jack, which will raise your car to the point that the tire barely touches the ground. The point is to take the weight off of the tire, but not make it completely lift off of the ground.

4) Rotating the lug wrench counterclockwise, you should remove each lug nut. Next, you will pull the flat tire towards you by placing your hand at the "3 o'clock" and "9 o'clock" positions of the tire.

5) Next, you will replace the flat tire with your spare, which is easily accomplished by aligning the holes in your spare tire with the bolts first, followed by firmly placing the spare onto the bolts.

6) The lug nuts are then replaced and slightly tightened. Once you lower your car back to the ground, you should finish tightening the lug nuts in a cross pattern.

7) After you are done changing the tire, put your tools back in their proper place and drive to the nearest service station as soon as possible to have your flat tire repaired and reinstalled (if applicable). You may also need to get your lug nuts tightened with a torque wrench to match the appropriate specifications for your car.

5 Stress Management Tips

1. Breathe Easily
“Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly,” says Robert Cooper, Ph.D., the San Francisco coauthor of The Power of 5 (Rodale Press, 1996), a book of five-second and five-minute health tips. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times.

2. Visualize Calm
It sounds New Age-y, but at least one study, done at the Cleveland Clinic Foundation, has found that it’s highly effective in reducing stress. Dr. Cooper recommends imagining you’re in a hot shower and a wave of relaxation is washing your stress down the drain. Gerald Epstein, M.D., the New York City author of Healing Visualizations (Bantam Doubleday Dell Press, 1989), suggests the following routine: Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details—the sights, the sounds, the smells.

3. Make Time for a Mini Self-Massage
Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the University of Miami School of Medicine, recommends simply massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget. The SelfCare catalog offers several, such as the S-shaped Tamm unit, that allow you to massage hard-to-reach spots on your back. For a free catalog, call 800-345-3371 or go to www.selfcare.com.

4. Try a Tonic
A study at Duke University in Durham, NC, found homeopathy effective in quelling anxiety disorders. Look for stress formulas such as Nerve Tonic (from Hyland) or Sedalia (from Boiron) in your health food store, or consult a licensed homeopath. To find one near you, contact the National Center for Homeopathy, 801 North Fairfax St., Suite 306, Alexandria, VA 22314; 703-548-7790 or go to www.healthy.net.

5. Say Cheese
Smiling is a two-way mechanism. We do it when we’re relaxed and happy, but doing it can also make us feel relaxed and happy. “Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm,” Dr. Cooper explains. Go ahead and grin. Don’t you feel better already?