Hi there my lovelies! Welcome to the health page. This is a one-stop information page on balanced health & wellness. In order for us to live a mindful life, we have to balance our health and wellness and address the hindrance to our well-being.
My Poem Raising Mental Health Awareness
I want to dedicated this poem to those who are suffering from mental health issues. I am not good in poetry so please read with open heart. As this is to raise awareness about mental health. There are is so much societal and cultural sigma surrounding mental health, that it makes those suffer feel lonely and trapped. With this poem that I want to say to everyone who are suffering. You are not alone. Their is always help. Life may seem hard and out of control, but if we all work together there is nothing we can stop. Please don’t feel despair. The help is here, all you have to do is ask.
The Dire COVID-19 Update
Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Today I want to talk to you about the current dire COVI9-19 update.
Weight Loss: Slow and Steady Wins The Race Part Three
Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Today I will continue to talk to you about my weight loss journey with part three. Hope you enjoy the post.
WeightLoss: Slow and Steady Wins The Race Part Two
Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Today I want to continue with the second part of the weightloss topic from yesterday.
Weight Loss – Slow and Steady Win the Race Part One
Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. You have gained weight after the pandemic? You are not alone. According to the Harvard Health website, an examination of patient data from electronic health records showed that “39% of patients gained weight during the pandemic, with weight gain defined as above the normal fluctuation of 2.5 pounds. Approximately 27% gained less than 12.5 pounds and about 10% gained more than 12.5 pounds, with 2% gaining over 27.5 pounds”. Today, I will share with you part one of my weight loss journey.
3 Minutes Guided Meditation With Soothing Music: Breathing To Find Calm and Relaxation
Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. When was a last time when you actually took the time and breathe? We are always so busy with little or no time in our hands, we forget to take deep breaths to bring us to the present. I have compiled a three-minute guided meditation with soothing music, where we will be using breathing to find calm and Relaxation. I will post some more short guided meditation tips in the future.
5 Minutes Guided Mediation to Relax and Unwind After Stressful Days (Self-Care Tips)
Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Do you have days when you are really stressed out need to relax and unwind, and only have few minutes in your hand? I have compiled a five-minute guided meditation with self care tips on how to relax and unwind after stressful days. I will post some more short guided meditation tips in the future.
ADHD: The 7 Things That Helped Me Address the Big Elephant In The Room – To Cope
ADHD and 7 things that helped my address this.
COVID-19 and Children
Hi there my beautiful lovelies! I hope you all are doing well and staying safe. As a public health person, I constantly try my best to keep me updated about the latest research and findings in public health. That’s why when I saw the latest article by researchers at Massachusetts General Hospital on COVID-19 and children, I was really concerned.
Pandemic
Hi there my beautiful lovelies! Hope you all are doing well and staying safe. According to Johns Hopkins University as of yesterday, more then 5.3 million Americans have been infected with coronavirus and over 170,000 people have died from the virus. The average rage of new infection in the United States is 50,000 new cases per day. We are the only affluent nation in the wold with the worse possible outcome of the virus.
My Battle with Androgenic Alopecia
Hi there my loveliness! It is so good to come back after sung a long break from blogging. Today, I wanted to share my reason for the break. I was diagnosed with androgenic alopecia. It’s a pattern of hair loss that affects both men and women. In women, the hair becomes thin all over the place, and the hairline does not recede. This condition in women rarely leads to total baldness. Never did I thought that I will have androgenic alopecia.
Spreading Positive Thoughts and Kindness
Hi there my lovelies! Hope you all are having a good Sunday. Today, I want to spread happy thoughts. As I am still in the voyage to find my positive self, while at the same time fighting my mind and soul, I am taking the step to finally persevere. However, while I am going through my journeys of ups and some horrible downs, I cannot stop myself from thinking of other wonderful people out there (some of whom you and I may know) who are going through even harder times than me. Hence, my beautiful readers, let us take a moment to send happy and positive thoughts to everyone who may be going through a hard time right now.
Fighting Mind and Soul – Learned Helplessness
Hi There my lovelies! I hope you are having a wonderful day. It was snowing outside this morning and is frigid outside. Hence, I thought today I briefly speak to you regarding that has really affected me. Thought it is extremely difficult for me I will share my experience with you and I would love to hear your thoughts and how you handle similar situation. The topic of my post is Learned Helplessness.
Being in the Moment
Hi there my lovely readers! Happy eve of Christmas Eve to everyone. For those who celebrates Hanukkah, happy eve of the first day of Hanukkah to you all! As you know, the holidays are wonderful time of the years to spend quality time with your family. This is the time when we all come together and enjoy each other’s company and celebrate the magic of togetherness. Life is short and we set aside our differences and embrace each other. However, I want to share some small tips that may help make each small moment more memorable for you. Happy reading!
10 Guilt-free Superfoods for Weight Loss
Hi there! With only 39 days to Christmas and 9 days to Black Friday, I know you may be already thinking about the extra weight that may come with this wonderful season. Yes, I am talking about the elephant in the room, weight gain from the all the festive food of the season. That’s why I want to share with you 10 great guilt-free superfoods that you can actually help you lose weight. These foods, along with exercise, will give you an extra boost to your weight lose plan.
Kettlebell Exercise
Hi There! Today I will share a video from the Women’s Health Magazine giving you these quick fast acting kettlebell move for a toned body.
I have been doing these exercise for a couple of weeks now and I already feel a difference. I hope you see the same difference as I do. Please let me know if you have any other short and fast acting exercises that you might want to share.
Instructions:
- Use one 1 8 to 10 pound kettlebell (I use a 5 pound as per by physical therapist instruction)
- Do two sets of the entire circuit
- Do not rest in between
Disclosure: Please consult your physician before starting any exercise routine.
Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181, and Twitter @allaboutme3181
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Instagram:Â @allaboutme3181
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Join Me For a Great Cause
Hi There! I know it has been a while since my last blog. I have been dealing with some personal issues, but I am back with share with you something that is very important for me. As you know it is officially spring, though I woke up to below freezing temperature this morning, I still feel spring in the air. Why not take advantage of it. Especially, if you leave near the Washington D.C. metro area imagine the Tidal Basin filled with the beautiful blooming cherry blossom. What a breathtaking view!
Now let spring inspire us to take a healthy step and mark your calendar for the Annual Congenital Heart Walk in Wheaton Maryland. This year again it is taking place at the beautiful Wheaton Regional Park located at 2000 Shorefield Road, Wheaton, MD (just off the Beltway) on Saturday, April 25th at 9:00 a.m. The walk is for a wonderful cause. The Congenital Heart Walk is a national fundraising event series benefiting the Adult Congenital Heart Association (ACHA) and The Children’s Heart Foundation (CHF). We walk to honor and remember the millions who have been impacted by congenital heart disease (CHD). CHD is the most common birth defect effecting approximately 8 in every 1000 babies born each year. As a research personnel, working at the Heart Institute of Children’s National Health System, I have seen babies and children who are born with complex heart disease who are rushed to the hospital for open heart surgery when they are just a hour or so old. I have friend who have been impacted by the defect and I am joining the walk to for my friends and everyone I serve and had the privilege of knowing with the condition who are know longer among us.
Hence, please joins us to support such an important cause. If you cannot join us in person please support us in spirit by donating to the link. Thank you for being part of this wonderful cause.
http://events.congenitalheartwalk.org/site/TR/Walk/General?px=1047333&pg=personal&fr_id=1170
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Beginner Ab Workout
During the holidays, we all crave sweets and then comes the regret part. I for one loose my motivation for ab workout due to strain in my back and neck due to crunches. Today, I will share beginner crunchless ab workout with you from Fitness Blender which is easy to and do and is easy on your back and neck. The exercises require little space and no equipments. Hope you enjoy it. Happy Reading.
Workout Details:
This crunch free abs routine is a great combination of light cardio and core toning moves that won’t have your neck or back aching. It’s a great place for beginners to start.
None of these exercises require any equipment at all, and they require minimal space, making this a workout that you could easily do in a hotel room, dorm room, or office.
There are nine different standing abs exercises in this routine. We are going to be doing each for a total of 50 seconds, for a routine that comes in at just around ten minutes total. There is a very short rest period in between each move (roughly 10 seconds).
The exercises in this routine are low impact enough that you don’t really need a warm up before you start this video. In fact, this Standing Abs Workout could serve as light warm up cardio to get your body ready for a more difficult routine.
Crunch Free Abs Exercises – 50 Seconds of each
Double Chop Knee Pulls – Starting with both arms overhead, pull down and across the body, twice, before resetting & repeating on the opposite side. This one is for the abdominals, obliques, hip flexors, shoulders and quads.
Torso Twist Jabs – Go into a shallow squat, and twist at the torso to push each fist out diagonally across your body. Maintain the bend in your knees during the entire interval, going deeper if you want to make it more challenging. Glutes, hamstrings, quads, obliques, chest, rhomboid & biceps are the focus of this one.
Standing Toe Touches – Just like it sounds; keep a straight back and lift one leg straight out in front of your body, bringing the opposite hand down to touch that toe. Lower the leg, bring the arm back up above your head, and then repeat with the opposite limbs. Make sure that you don’t use any jerking motions or momentum to get any additional range of motion out of the kick; it is okay if you can’t get your leg very high. You will feel this in your abs, obliques, hip flexors, and quads.
Four Twist Knee Ups – Four torso rotations with a diagonal knee up on the fifth twist, maintaining a shallow knee bend the entire time. Think of it in this rhythm; twist, twist, twist, twist, knee up. This is an awesome obliques exercise. Hip flexors and thighs also have to pitch in.
Crossover Toe Touches – Extend arms straight out from your shoulders, and in a smooth & controlled motion, twist at the torso & bend to touch the toes of the opposite foot. Come back up, and repeat on the opposite side. The target of this standing abs exercise is your lower back, abdominals, and obliques.
Side Squat + Knee + Side Squat – With hands behind your head, squat to one side. When you push up from that squat, bring one knee up to the opposite elbow, before dropping back into a side squat, and then repeating the entire sequence on the entire side. Glutes, thighs, obliques, hip flexors and abs are the used during this motion.
Slow-Mo Rotations – Extend arms straight out from shoulders, slowly and deliberately twisting at the torso as far as is possible in each direction. The more focus you put into the rotations, the better it targets your obliques.
Tap Jacks – In a movement similar to a slow motion jumping jack, step side to side while tapping one foot behind you. Really focus on deliberate motions & you will feel this in your core and especially obliques.
Side Bends – Extend your arms straight out and slowly bend from side to side. You will feel this especially in your obliques.
How many calories does this Fitness Blender routine burn?
We estimate that this 10 minute workout video burns between 5-7 calories a minute, or 50-70 total.
Hope you enjoy doing this easy workout that address your core and is a great combination of light cardio and core toning moves. Happy Holidays.
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Antipsychotic Medication Overuse In Nursing Homes
The past couple of mornings, I have been hearing the same story in NPR that has really alarmed me since my grandfather once has spend some time in nursing homes. If you have loved ones in nursing homes you need to pay attention. According to the NPR news, over 300,000 nursing home residents are wrongfully getting antipsychotic medication for Alzheimer or other forms dementia for which these drugs can be deadly. The Food and Drug Administration has black box warning for this drugs saying that they can increase the risk of heart failure, infections and death.
In 2012 the federal government started a program to get nursing homes to stop using such drugs. Nevertheless, nursing homes rarely get penalized for not complying with the program. My grandfather spend some time in nursing homes after losing his leg to gangrene and we brought him home after several incidents with nursing home abuse and I cannot imagine someone else’s loved ones going through this. Remember FDA did not approve the drugs to treat dementia. Nursing home residents should only receive antipsychotic drugs only medically necessary.
Our current federal law prohibits the use such drugs for staff convenience, known as “chemical restraints”. These drugs can abruptly change behavior, can cause sedation, and increase the risk of fall. This is a public health concern and we need to adequate action. If you have a loved one in nursing homes make sure if he staff tells you that the doctor prescribed a medication and asks you to sign a form, ask questions and don’t sign until you are sure of what medication the doctor described and what it is for. Remember, getting informed consent when prescribing antipsychotic drug is required by law. As a public health person I found this topic quite important and hence wanted to bring it to you attention. If you have faced any issues with nursing homes with your loved ones please don’t forget to comment. Happy reading.
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Newborn Heart Defect Screening
Today, I want to write about something that is very close to my heart. As a research personnel, working at the Heart Institute of Children’s National Health System, I have seen babies and children who are born with complex heart disease who are rushed to the hospital for open heart surgery when they are just a hour or so old. Hence, I want to bring this important topic to your attention .  I have been advocating for this topic for a while. You can find more information on my facebook page.
Mindfulness Based Stress Reduction
Stress…what do we mean when to talk about stress?How do we describe stress. It’s our body’s fight or flight response. National Institution of Mental Health (NIMH) defines stress as the following:
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