Muslim Eve\’s Ramblings

June 29, 2006

Thursday 13 #10

Filed under: Ladies interests — Me2 @ 4:41 pm

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THIRTEEN TIPS TO HELP YOU GET OUT OF A ‘LOW’ MOOD SWING

1-Treat yourself well and
choose your favorite foods

Low time is not always the
best time to start a
weight-reducing program. Have a deliberately indulgent day and then see how you
feel tomorrow. However, some women would feel happier if they lost a little
weight
or cleansed their bodies of ‘junk’. If this applies to you, use
detoxification.
You may like to start with the weekend cleansing program in this book. Whether
you are aiming to
lose weight,
detoxify or simply turn over a healthy new leaf, your primary goal is to enjoy
your food. Never punish yourself for indulgences.

2-Try to make sure that your
meals are nutritious

Look at food as an empowering
tool and eat a well
balanced diet, including plenty of fresh vegetables and fruits,
wholegrain cereal foods, some lean meat, fish, chicken and dairy products. A
delicious and healthy eating pattern will help you both physiologically and
psychologically.

3-Don’t worry if you feel you
need a short burst of “happiness”

An occasional sweet, cake,
chocolate or piece of lovely fresh bread won’t hurt; a helping of a delicious
pudding such as sherry trifle, treacle tart, chocolate pudding or ice cream can
really cheer you up. However, remember that very sugary food will give you a
mood crash if you don’t follow them with some

fiber
. Better
still; eat something that is both sweet and high in fiber. Fruit-fresh, dried or
oat biscuits are good mood boosters.

4-Keep your meals simple

Luckily, some of the most
comforting foods are the simplest to prepare, such as soups, bangers and mash
(but make them good-quality sausages and luxurious creamy or buttery mashed
potatoes); omelets, tomatoes and cheese on toast (try walnut, olive or onion
bread). But don’t feel guilty if you choose a ready-prepared
meal.
It’s much better to have something easy and hassle- free than to slave over the
stove and end up feeling tired and potentially more
depressed.

5-Cut down on protein during
dinner.

Unless you’re planning a late
night, consider a comforting dinner with carbohydrates, such as pasta, potatoes,
grains or rice, as the main focus and protein on the side. This type of meal may
help you relax and get ready for bedtime. Make sure to get adequate amounts of
protein
in your other meals, however. Keep in mind that eating too much at night
may cause your gastrointestinal system to work overtime, making it more
difficult for you to get a good night’s rest.

6-Rejuvenate with water.

For those of you who exercise
regularly, 64 to 90 ounces of water are often recommended per day. Of course,
this may vary depending on your health status, size, activity level,
dietary patterns and environment. (Being in heated and air-conditioned
environments can dehydrate you more than you think. You may also need more water
if you’re at a high altitude or in a dry environment, such as a desert.)
Researchers have found that healthy adults who are sedentary do not need as much
water on a daily basis as people who exercise regularly, however. Keep in mind
that certain beverages, such as caffeinated drinks, may cause some fluid loss by
increasing urination.

7-Make eating a pleasurable
experience

Try to include a variety of
fresh, colorful and
tasty ingredients in your meals. Explore food markets and look at magazines and
cookery books for inspiration. Eating out with a friend in a relaxed restaurant
or in the fresh air in a beautiful spot can also help lift your mood.


8-Avoid large amounts of
coffee and tea

One really good cup of tea or
coffee may be just what
you need, but that doesn’t mean that two or three cups will be better. The
caffeine in these drinks can cause some people to become agitated or even cause
a headache. Caffeine also increases the excretion of
vitamins
and minerals
from the body, which doesn’t help in times of
stress and feeling low.

9-Try regular exercise

Exercise can help you to feel
happier as it causes your body to produce endorphins such as serotonin. It can
also act as a step to help you out of the situation that is making you feel
down. Bringing you into contact with other people can help on occasions. You may
feel a further benefit of exercise if you’re worried about excess weight gain,
which may happen if you are taking anti-depressants. Exercising gives you an
opportunity to burn up some
calories
and can distract you from comfort over-eating. In a
situation when you feel hopeless and helpless, exercise can be an empowering
activity.

10-Brath & breath & more breath

it’s the easiest way if you felt down, fresh air makes your mood gets better.

11-Let Sunshine enters your house

12-Eat Healthy food that support your mood

  • Vegetables
  • Fruit
  • Swimming fish
  • Nuts
  • Beans
  • Non-fat dairy products
  • Egg whites
  • Whole grains

13-Avoid bad food like:

  • Caffeine
  • Alcohol
  • Sugar
  • White flour

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