7 Ways you can do at Home to relieve Gas during Pregnancy

Expecting a baby? Congratulations!  How exciting!  Perhaps you’ve already started planning the wonderful days ahead with a cute little bundle of joy in your life.  And yet, you are not there though. Like everything else in life, it comes with not-so-pretty side of it as well. Alas, Gas!  While you walk around as a proud mom-to-be, gas makes you feel embarrassed, unpleasant or even painful sometimes.

When you become pregnant, the level of progesterone increases which makes your intestinal muscles relax in the body. As a result, the digestion cycle slows down. It takes 30% more time for food to move through the intestinal tract when you are pregnant. Therefore there’s more time for gas to build up and you end up feeling more bloated and gassy.

Once you get further along in your pregnancy, the increased pressure from your growing uterus on your abdominal cavity can slow digestion down even more and lead to more gas.

But here’s the good news if you are suffering from excessive flatulence while pregnant. Try these simple 7 tips at home and it will help reduce your discomfort from gas during pregnancy.

1. Keep a food journal and carefully review your diet.

Keeping a food diary can help you analyze the relationship between eating certain foods and having more gas. If you feel you’re experiencing gas on a more than normal basis, keep track of the foods you eat and the volume of gas experienced.

2. Try to eliminate one specific food at a time that seems to be problematic.

Avoid dairy products if you are lactose intolerant. Replace with lactose free milk or calcium fortified soy milk instead. Steer clear of fried and fatty foods and check the following list of foods to be aware of.

Foods that can contribute to gas and bloating; high carbohydrate beverages, artificial sweeteners, sodas, fruit drinks, beans, corn, leeks, onions and scallions, Brussels sprouts, cabbage, broccoli, cauliflower, asparagus, artichokes, dried fruit, pears, apples, pears, artichokes, honey, corn, potatoes, wheat and oat bran.

3. Eat slowly, more frequently and smaller portions.

The more you eat at one meal, the longer it will sit in your digestive tract and produce more gas. Turn three regular meals a day into five or six smaller meals a day so your body can digest it more easily. Also try to eat slower so you take in less air when you eat. Taking in air makes gas bubbles in your stomach. You may even get uncomfortable abdominal gas pain when it’s coupled with the gas produced in digesting food already.

4. Increase fiber intake and drink lots of water.

Constipation and gas often go hand in hand. Fiber in the diet can help relieve the constipation in pregnancy and help aid digestion. This in turn will help keep gas production, gas pain and bloating to a minimum. Include fiber boosters such as vegetables, prunes, figs, flax meal and whole grains in your diet to help bowel movement.

And drink plenty of water. When you do, drink from a cup or glass, not from a bottle or through a straw to minimize air intake while drinking. It’s recommended to aim for eight to ten of 8-ounce glasses everyday.

5. Exercise and be active.

Exercising after you eat can help food and gas to move through your system. If you sit for a long period of time, the gas will not move and you may get cramping and excess bloating. Not only can exercise help speed up digestion it can also keep you physically fit and emotionally happy. Take a walk around the neighborhood, run the vacuum, walk the dog, or start some pregnancy exercises.

6. Change position often and elevate your legs.

If you find yourself burdened with an uncomfortable bout of gas, sit somewhere that you can elevate your feet. While you’re at it, wear loose, comfortable clothing, and avoid any tightness around your waist and tummy. Try to sit up while you’re eating or drinking. This will help keep the baby high and take the pressure off of your abdomen and let your body digest more freely.

7. Relax and enjoy the process.

Anxiety and stress can increase the amount of air you swallow. Eliminate as much stress from your life as possible. Find some quiet time during the day to take deep breaths and relax, or even reserve a day for a prenatal spa treatment. Remember, your unborn baby can sense your well-being in your womb. And giving birth to a healthy baby is a blessing to both you and your baby.

Finally, gas will not hurt you or your baby and it is only a discomfort while you are pregnant. Even though you may need to eliminate some foods from your diet to control gas, make sure you have an adequate source of the missing nutrients such as iron, calcium, protein and vitamins. And always consult your doctor when in doubt to ensure something more serious isn’t going on.

Happy Pregnancy!

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20 Dalai Lama Quotes To Change The Way You Think

Tenzin Gyatso, His Holiness the 14th Dalai Lama, was born Lhamo Dondrub, to a farming family, in a village in Taktser, Amdo, northeastern Tibet in 1935. This year he celebrated his 80th birthday. At the age of two he was recognized as the reincarnation of the 13th Dalai Lama. Dalai Lamas are Bodhisattvas, beings who are so enlightened, that instead of taking their place in Nirvana, they have instead chosen a human reincarnation in order to help guide humanity. The 14th Dalai Lama is considered to be the Bodhisattva of Compassion; Avalokiteshvara.

“In 1989 he won the Nobel Peace prize, and he continues to travel the world giving talks on compassion, the nature of truth, and happiness.” – Drake Baer and Mike Nudelman, Business Insider Australia

The Dalai Lama is an incredibly educated man. He began his studies at the age of 6 and at 23 passed with honors, being awarded the equivalent to a Doctorate in Buddhist philosophy. According to his biography:

“The curriculum consisted of five major and five minor subjects. The major subjects were logic, Tibetan art and culture, Sanskrit, medicine, and Buddhist philosophy which was further divided into a further five categories: Prajnaparimita, the perfection of wisdom; Madhyamika, the philosophy of the middle Way; Vinaya, the canon of monastic discipline; Abidharma, metaphysics; and Pramana, logic and epistemology. The five minor subjects were poetry, music and drama, astrology, composition and phrasing, and synonyms.”

Following the Chinese invasion of Tibet in 1950, His Holiness assumed full political power and in 1954 participated in peace talks with Chinese leaders including Mao Zedong. He was forced to escape to India into exile in 1959, following the Chinese military’s brutal suppression of the Tibetan uprising against Chinese occupation. He has lived and worked in Dharamsala in northern India ever since.

His Holiness has worked tirelessly towards the democratization and freedom of Tibet and its people, both in Tibet and in exile. His five point peace plan found on his official web page, presented to US congress in 1987 is as follows:

1. Transformation of the whole of Tibet into a zone of peace.
2. Abandonment of China’s population transfer policy that threatens the very existence of the Tibetans as a people.
3. Respect for the Tibetan people’s fundamental human rights and democratic freedoms.
4. Restoration and protection of Tibet’s natural environment and the abandonment of China’s use of Tibet for the production of nuclear weapons and dumping of nuclear waste.
5. Commencement of earnest negotiations on the future status of Tibet and of relations between the Tibetan and Chinese peoples.
   

In light of recent events around the world; considering the state of the planet and our humanity; when we think about all the suffering inflicted on the innocent by the tyranny of a few; now more than ever, we need to consider what it means to be compassionate. It really isn’t that complicated to reflect on what we all want as individuals; peace, safety, security, shelter, nutrition, love; and to want that for all humanity and living creatures. If everyone acted with intent to fulfill the needs of all living things equally and behaved with compassion as the primary driving force of all action, we could eradicate suffering in a very short time. The Dalai Lama’s words of wisdom are indeed powerful, yet very simple.

He has written many books and given countless talks about the nature of humanity, happiness, death, compassion and living well. In the book the Dalai Lama’s Book of Wisdom he gives advice on four main areas. Joy and Living Well, Facing Death and Dying, Dealing with Anger and Emotion and Giving and Receiving.

Here are 20 Dalai Lama quotes to change the way you think; 5 from each category respectively.

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5 Do’s & Dont’s Of Holiday Shopping

Holiday season is upon us and that means two things, a bigger waistline and a smaller wallet. Whether we’re travelling, partying or buying gifts for family, friends and “more-than-friends”, it’s the most expensive season of the year.

With so much enthusiasm for the holidays, the average person expects to spend upwards of $805 during the holiday season with $460 spent on gifts for family members, according to the National Retail Federation’s 2015 Survey. But just because we’re willing to spend, doesn’t mean we should spend carelessly. Here are a few tips on the do’s and dont’s of holiday shopping, to stretch your dollars even further.

The 5 Holiday Shopping Do’s:

1. Make a Budget

Before you head to the mall, or Amazon, first establish your total budget for the holidays. Then, write a list of all the people you need to buy gifts for. Now, divide the number of gifts into your total budget, and that will tell you how much you have to spend per person. For example, if you have a total budget of $500, and are buying gifts for 10 people, that’s $50 a person. Now you may decide to spend more on certain people over others, that’s fine, just make sure to then reduce your budget for the others appropriately.

2. Be Opportunistic

Give yourself some flexiblity. Start shopping early enough to take advantage of deals, like Black Friday. Do research online, and price shop. Also use online shopping apps like PriceGrabber.com, that let you compare prices across different retailers and automatically send you notices of price drops for your target gifts. Doing all your shopping on one day, in one mall, can really limit your savings opportunities.

3. Do The Double Discount Dip

You know the 15% discount or $30 credit you get for opening up a new credit card at the point of sale? Those could add up to significant savings, especially when their combined with items which are already on sale! While most folks will tell you to avoid them like the plague, the fact is, if you pay off the cards right away, it’s found money. Just make sure you have the discipline to pay off your balance completely in the first month, if you can’t trust yourself take a pass on this strategy.

4. Get Free Shipping

There’s no sense spending the time to find a 20% discount on a $50 item, if you’re going to be charged $17 in shipping. Always make sure to shop on sites that offer free shipping, and if there are minimums, see if it makes sense to bundle a few gifts together to get the discount. Also make sure you shop early enough so you don’t have to spend extra on shipping to get it delivered in 2 business days.

5. Get Rewarded

This is one of the seasons where you’ll be spending the most throughout the year. Get rewarded for it and use a rewards credit card for all your purchases. Whether you want to use a cash back credit card or travel rewards card is up to you, but used properly you should get between 2%-5% in earnings from a premium credit card and 1% with a no fee rewards card. Using your credit card may also give you purchases assurance, protecting you from damage or theft for 90 days after your purchase.

The 5 Holiday Shopping Dont’s

1. Avoid Spending More Than You Have

The holidays are supposed to be festive occasions. Putting yourself into debt to buy someone a gift is no one’s idea of fun. Stick to your budget. The people you’re buying gifts for are presumably friends and family – they don’t want to enrich they’re lives at your expense. If they do, find some new friends.

2. Don’t Be Cheap, Be Frugal

There’s a difference between being cheap and frugal. Being frugal means you’ll do the work to find the cheapest price for an item. Being cheap means you’re willing to sacrifice quality for price and get a poorer quality item, just because it’s cheaper.

3. Don’t Buy It, If You Can Make It

I don’t know about you, but my most memorable gifts have always been the ones that were made for me, like a blanket knitted by my grandmother. While that may be unrealistic for many modern adults, it’s certainly something we can ask of our kids. Instead of giving them money to buy us something, why don’t we ask them to give us a non-monetary gift, like a painting, a video, a hand written card, a photo album of their favourite family pictures, etc…

4. Be Wary Of The Non-Returnable

Getting items on sale can be dicey, since many are final sales. Unless you’re positive it won’t be returned, you may want to hold off on the purchase. A final sale means you cannot return or exchange the gift. Spending all that money, only to find out you bought the wrong sized shirt, or a video game your nephew already has, is frustrating. So either avoid non-returnable items, or make doubly sure it’s the right gift.

5. Don’t Pay For Return Shipping

Let’s face it, not every gift is a success. However, with so many purchases now made online, returning items is more common and trickier than ever. Make sure whoever you buy from online, does not charge you a shipping cost for returning or exchanging items – this is especially true of clothing, where sizing is so uncertain. Finding retailers like Walmart, Zappos, LL Bean & Nordstrom that offer free returns is essential.

The holidays are meant to be fun. Your kindness shouldn’t be a financial burden. Set yourself a budget and do the best you can within your means. Most of all, use the time off during your holidays to create unforgettable moments with friends, family and loved ones! Time well spent is the most precious gift of all.

Featured photo credit: Women with high heels and shopping bags – Three girls sitting on stairs and chatting after buying presents ,oneinchpunch via shutterstock.com

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6 Fashion Disasters That Every Man Should Avoid At Work

A great taste in fashion is not always a guy’s strength. Between responsabilities at work and in private life, most men usually do not have enough time for petty issues like being up to date on what’s new in lifestyle and fashion magazines. Men are not always fond of what’s hot and what’s not for the season. There are plenty of fashion-challenged men out there who seek help on this front more than anyone else. Here’s a short guide to 6 fashion disasters that every man should keep away from. Don’t get left behind. Read this now.

#1 Mistake: Wearing Colored Or White Jeans

Some men do their best to express personality through the medium of color, yet this should never apply to their jeans or trousers. Obviously, they should take a tip from women and wear clothes and styles that perfectly suit their body type.

While it’s true that fashion is channeling the 1980s right now, things are not always like that.

The Fix

Avoid green, yellow, or red jeans. Avoid clothes your girlfriend wears. Of course, there are some guys that can get away with wearing anything they like — like Johnny Depp, for instance. The rest of the male species should avoid wearing colored jeans.

Remember: you’re a man, not a boy. And we’re talking about work here.

#2 Mistake: The Visible Undershirt

Oftentimes, when you lose the office noose you realize what it hid. When you take off your tie, the top button of your shirt often follows suit. The undershirt’s crew neck never looks good.

The Fix

There’s no need to ditch that undershirt — it’s a must. Sweat stains can be a bigger sin. Opt for a V-neck undershirt instead, to make sure it stays hidden. Go for heather grey — it’s way less visible through light shirts.

#3 Mistake: Mismatching Belt And Shoes

A very common faux pas, guys often forget about the sin they commit by forgetting the color rule for belts and shoes. Know that your belt should match your shoes if you want to dress nicely. It’s perfectly fine if the quality of the leather differs, but brown belts and black shoes are a very big no-no.

The Fix

Opt for the same family of color. There’s little room for flexibility when it comes to your office look. Keep your shoes clean and be stylish.

#4 Mistake: Wearing Inappropriately Colored Socks

Your socks should always be the same color as your pants when wearing a suit. Don’t match the socks with the shoes, that is a frequent mistake.

The Fix:

Opt for navy socks when wearing a navy suit, and not brown socks to match the shoes. However, things are quite different when it comes to light-colored suits. Pair it up with some darker socks, yet make sure that your socks are a shade lighter than your shoes.

#5 Mistake: Tying A Tie Knot That Is Not The Right Size

You need practice to pull off a tie knot like the one in the below image or like Merril Hoge (the famous American football player who used to get the tie knot wrong). Make sure you tie a four in hand knot for smaller collars.

The Fix

Balance the size of your tie knot by taking into account the width of your suit lapels and collar — and keep away from clip-on ties.

#6 Mistake: Suits And Backpacks

It might be a very wise decision, switching the classy briefcase for a casual backpack, in order to have a more practical way of carting your kit to work. However, there should be some limits. If what you’re using is riddled with pockets and velcro, save it for travelling and hiking.

The Fix:

A backback can be worn with a suit if it passes some tests: muted colors, premium fabrics, a contemporary shape. Yup, you’ve nailed it: leather in brown, blue or black, with enough space for a laptop and a spare layer, plus high quality hardware.

Featured photo credit: Man Buttoning Shirt Of Smart Grey Jacket And Plaid Shirt via stokpic.com

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