wellness Archives

15 Self Care Activity Ideas To Kickstart a Healthy Lifestyle.

July 1, 2022

What is self-care to you? Self-care is not just eating a nice healthy meal and create a 6-pack at the gym. It is the action you take to meet all your physical, mental, spiritual, or emotional needs. We tend to put ourselves last, at the very bottom of our priority list because when we stop doing something in order to take care of our needs; people or even yourself think of it as laziness and feel guilty about it. Well, I hate to break the news to you; if you don’t take care of yourself, you won’t be there to help others. Therefore, make an effort to put yourself first without feeling guilty. In this post, I will share 15 self-care ideas to kickstart a healthy lifestyle.

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Health, Lifestyle

4 Benefits of Eucalyptus Leaves

June 25, 2020

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As I was sitting outside drinking my Eucalyptus tea this morning, I thought about sharing some of the amazing health benefits with you. Eucalyptus is an evergreen tree that’s widely used for its medicinal properties. Although, Eucalyptus can be used for many other reasons but more research needs to be done in order to claim that it’s actually working in that particular area.

(As you can see, I chose to blend mine with some peppermint leave)

Eucalyptus may relieve cold symptoms

Eucalyptus is a natural anti-inflammatory agent and it is widely used as a natural cold remedy and is a common ingredient in cold and cough products.

There is a main ingredient responsible for these properties in eucalyptus called eucalyptol, also known as cineole. Research has shown that eucalyptol relieves cold symptoms like cough frequency, nasal congestion, and headache by decreasing inflammation and mucus buildup, asthma and so much more.

However, if you are using eucalyptus oil, any small amount can be considered as toxic. So, it’s best to consult with your doctor, especially if you’re taking some other medications that are not compatible with.

High in antioxidants

Although you cannot eat fresh, whole eucalyptus leaves, dried leaves can be made into tea. Be sure to choose a tea that’s labeled “eucalyptus leaves tea,” because it can be TOXIC to add eucalyptus essential oil to your tea.

In addition, eucalyptus tea contains flavonoids, which are antioxidants that may lower your risk of certain cancers, heart disease stress, and dementia.

Promote relaxation

Eucalyptus is widely believed to decrease symptoms of stress. If eucalyptus has the ability to decrease heart disease therefore it has its importance in decreasing stress as well. Stress is one of the leading cause of heard disease such as hypertension after all! Also, the same eucalyptol component from the eucalyptus leaves has been found to possess anti-anxiety properties Want a nice calming effect on your body? Hanging some eucalyptus leaves in your shower can do the trick.

Natural insect repellent

Eucalyptus oil is a natural insect repellent, mainly due to its eucalyptol content once again.

The Center for Disease Control and Prevention lists lemon eucalyptus oil derived from the lemon eucalyptus tree as an approved and powerful bug repellant. Topical application is very effective at warding off mosquitoes and other biting insects for up to eight hours. So, before you go to that mountain trip, camping getaway, don’t forget to add one in your bag.

While eucalyptus leaves are generally recognized as safe, there are some serious health risks associated with consuming eucalyptus oil, as it can lead to toxicity in both adults and children. Again be sure to consult your healthcare provider.

Eight Fruits You can Find Vitamin C From.

March 28, 2020

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When most people think about vitamin C, they inevitably think oranges. But what if I told you that this fruit has just a little bit of vitamin C compared to some other fruit pick ? No lie. While oranges contain respectably 70 milligrams of vitamin C per fruit , some other fruits and vegetables contain more per serving.

What is Vitamin C?

Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.

It’s well known for being a potent antioxidant, as well as having positive effects on skin health, connective tissue, teeth and immune function.

Since the human body can’t produce or store vitamin C, it’s important to consume sufficient amounts. The current daily value (DV) for vitamin C is between 75-90 mg.

There are loads of vitamin C benefits. The nutrient is known for its capacity to protect cells from the damage caused by things like pollution, and UV light from the sun. On the other hand, It’s deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia ect… This is why it’s good for your body.

Here’s a list of where you can find vitamin C.

Pineapple

Fresh and tropical. A pineapple contains 79 milligrams of vitamin C per cup. Soooo, bring on the piña coladas.

Orange

One medium-sized orange provides 70 mg of vitamin C, which is about 78% of the daily value. Not to mention that other citrus fruits can also help you meet your vitamin C needs. For instance, half a grapefruit contains 44 mg.

Mango

This is literally one of my favorites, after orange. Mango is an antioxidant that helps keep your eyes healthy, lower cholesterol and clear your skin. It also contains folate, B6, iron, zinc and vitamin E. One fun thing I like about eating Mango is that you don’t need a knife!!! Just rince your fruit and start peeling with your teeth while the juice is dripping down your fingers. Ohhh My… This is THE best feeling ever! if you don’t find fresh mangoes, the frozen bag can still make great smoothies.

Bell pepper

Growing up, I knew peppers were vegetables, but it’s considered to be a fruit. A green pepper has about 45 milligrams of vitamin C while Just one-half cup of yellow peppers provides 137 mg. No wonder why the price is different at the supermarket! They are perfect snack and can be used in your favorite homemade dish.

Kiwi

A medium Kiwi has about 71mg of vitamin C and known for high level of serotonin and make you sleep better.

Papaya

Papaya and strawberry smoothies are usually my favorite combination for family dinners. One cup (145 grams) of papaya provides 87 mg of vitamin C. Papaya contains the enzymes such as papain and chymopapain, which reduce inflammation. In addition , papaya also known to give you glowing skin.

Tomato

Vitamin C per cooked tomato cup is 55mg. Tomato also contains about 21 percent of the day’s vitamin A, and 15 percent of the day’s potassium.

Strawberry

One cup of strawberry (152 grams) provides about 89 mg of vitamin C which is 99% of the DV. Strawberries are great to keep blood sugar stable.

It is safe to consume the recommended daily value because high dose (2-3000mg) of Vitamin C can cause side effects such as diarrhea, nausea, heartburn, gastritis, fatigue, headache and more. If you have a chronic kidney conditions, gout, or a history of calcium-oxalate kidney stones, you should talk to your provider about your normal intake a day.

And remember to be cautious about where you buy your fruits because many of the fruits listed above can be pesticide-loaded items.

Growing through Depression: How My Darkest Moment Saved My Life By: Nafeesah R. Leverett

February 17, 2020

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Growing through Depression: How My Darkest Moment Saved My Life By: Nafeesah R. Leverett

When I first started blogging back in 2017, I was completely unaware of the impact that writing my thoughts would bring to me. Writing blogs has allowed me to let go of situations that I’ve held on to. Some of these situations, I’ve believed to be buried and handled, but after sitting in the therapist chair for the first time, I knew that I was wrong.
See, after years of dealing with depression in silence that night, I decided that enough was enough. I was sick of being angry, hurt, mistreated, and abused. I was going to go home and commit suicide. No more hurting and no more suffering, but God had another plan for me that night.
My best friend called me that night, which was odd, because around this time she usually is doing homework with her son. But on this particular night, she decides she wants to come to see me, and she picked me up from the bus station. I had already texted my mom and told her that this will be the last time she speaks to me, but my best friend had no idea what was going through my head.
On the ride home, we just sat in silence. We didn’t utter a word to one another. And before you know it, I just started crying and screaming. I was releasing all of the things that were once holding on to me.
Before getting to the release in the car, let me give you a brief breakdown of what led to my breaking point.. I just left a physically and mentally abusive relationship.

. The abusive relationship I left, left me with absolutely nothing, to the point where my friends were giving me a hand to hold me down.
. My bank accounts were overdrawn because I was trying to make up for what I’ve lost in the relationship, which led to bills being backed up.
. I let an “ex” friend borrow my car only for them to total it. Now I’m catching public transportation to work and class, putting in even a more significant financial mess.
And I’ve completely lost faith in God even though I was still praying and going to church every Sunday.

I’ve become so immune to the madness around me, that I didn’t even have the strength to ask God for Help anymore.
2 Corinthians 12:9 New International Version (NIV) But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”
Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. And God knew this. That night he was answering my prayers, even though I thought he wasn’t listening.

2 Kings 20:5 New International Version (NIV)
5 I have heard your prayer and seen your tears; I will heal you.
But see, God was with me the whole time. Even in my depression, but in my darkest moment, he still needed me to learn some lessons.
Now, remember, I’ve told you that I have become immune to all of the chaos that was around me because I didn’t believe I deserved better. Often times we pray and ask God for Help, and when he sends, we completely ignore it. In all of those situations I named previously, God sent me a red flag in every case, but I ignored it because I wanted to do things my way.
So for God to get my attention, he stripped everything away from me. He was still with me in the depression but had first to pluck those weeds that were suffocating my growth. The toxic relationship had to go. The overextending myself for others had to go. Trying to make myself feel complete with material things had to go. Shutting out the world and not asking for help had to go.
It was time for Nafeesah to grow through the depression. See, I believe suicide was the answer to all of my problems because running away from the pain felt easier. It was now time for me to do something that I’ve never done before.
Heal and Grow.
God needed me to grow through this, so I can show someone else that it can be done. See, for many years, I’ve thought less of myself. I will always encourage those around, but I couldn’t put that same energy into myself. It was so much easier to help others instead of dealing with your own issues. However, it was time for me to Grow. God gave me the vision to help other women, but first, I had to help Nafeesah. Depression is common, and many women deal with it.

Here are some tips that helped me grow through my depression, and I pray that something I say can give you the strength to grow no matter where you are in life.
1. To the girl I was then, I forgive you.

Forgiveness is essential in your self-development. Being able to forgive yourself requires compassion, kindness, and understanding. Making peace and moving forward is easier said than done, but you must forgive yourself for things that you didn’t know. One thing is for sure is that you will make mistakes in life. We are all on a life’s journey, and there will be good days and some difficult ones, but you must take each day as a learning experience.
2. Share your Story, and It’s Okay to ask for help.

I know opening up can be a challenge, but by sharing your Story, you will begin the healing process. Sharing your account will be difficult at first, but it will give you the inspiration you need to keep moving forward. Hearing yourself talk about your problems out loud brings life to the situation. Now you know what exactly you need to do to heal.
Going to therapy was one of the hardest things I have ever done. Not only was expressing myself so tricky because I spent years bottling it up, I now had to talk to a complete stranger. However, it was worth it. I was able to express myself openly and freely. My therapist even helped me to identify some triggers and gave me tools to assist through the process. God gives us a testimony so we can show others his faithfulness.
3. Accept who you are.

Remember that you were Formed by God’s Hands, dreamed up in His Heart, and placed in this world for a purpose. While growing through my depression, I prayed to God to take away my big heart. I saw having a big heart as a sign of weakness because so many people took advantage of me, but God gave it to me for a reason. I am caring, compassionate, and yes, I wear my emotions on my sleeve, however, being an inspirational speaker requires complete transparency and vulnerability. God gives us things to assist with our purpose.
4. Stay positive and loving people.

Try not to isolate yourself. This can be tough because when you are depressed, you want to be alone, but laughing, singing, and doing something fun allows you to get out of that negative headspace.

5. Get Creative.

At moments when I am feeling low, I like to pick up my journal and write. Writing has become a release for me. I am to get creative and push myself to try new things. Try something outside of your comfort zone. Swimming, painting, or even an outdoor activity can help. These are just a few things that helped me grow through my depression. I pray that something I said can help you improve on your journey.
Disclaimer
I am not a licensed therapist. If you are suffering from suicidal thoughts, depression, or any other mental situation, please seek the assistance of a professional to get the help you deserve.

Nafeesah Leverett is an inspirational speaker, blogger, and CEO/Founder of Build Her Up. Build Her Up is a Christian Platform designed to empower, encourage, and support women while strengthening our relationship with God together. She is currently pursuing her MBA in Marketing and also provides marketing services to small business owners. For more information on Nafeesah and Build Her Up, please visit www.buildherup.org.

What to Eat to Improve Your Digestion.

February 12, 2020

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There are more than 2 million doctor visits for constipation in the USA each year, and hundreds of millions of dollars are spent on laxatives yearly. Lifestyle choices, medications or medical conditions are known to be the leading factors. In my opinion, it’s important to know the causing factors because that will push you to change your lifestyle and get a second opinion from a healthcare provider in case of a medical condition.

Constipation from lifestyle factors may include: poor diet which includes too many rich and fatty foods and too little fiber, dehydration, stress, not going enough or trying to hold stools in.
In addition , it can be a result of certain medications and supplements such as: opioids, anti-inflammatories, anticonvulsant, iron supplements, antacids and much more.
Sometimes, chronic constipation can be related to gastrointestinal and neurological disorders, and these medical conditions include: irritable bowel syndrome or IBS, pregnancy and giving birth, diabetes, intestinal tumors, anxiety, rectal prolapse, stroke, spinal cord injury, dementia, etc…

Now, what can you do? Honestly, I can suggest two things. First, change your lifestyle if you notice anything different and talk to your provide if the cause is a medical condition.

Here’s a list of things you can eat/drink to improve your digestion.

Water
I personally know people that just hate drinking water. Well, HATE might me a strong word but if you’re not drinking, you’re dehydrated, constipated and much more. According to the National Academies of Sciences, Engineering and Medicine, it is recommended for men to drink about 15 cups (3.7L) of water and women 11.5 cups (2.7L). Many people would prefer to drink sodas for their fluid intake but the amount of sugar that can be found in these drinks can definitely lead to other health issues in the future.

Dehydration is a common cause of constipation since the intestines cannot add enough water to the stools. As a result the stools become lumpy, hard and lead to constipation, so make an effort to drink your water.

Prunes
Prunes and prune juice are a time-tested home remedy for constipation in different parts of the world and they work wonderfully. Prunes contain fiber and sorbitol compounds, elements known to ease and speed up bowel movements, improve stool consistency and provide other gastrointestinal benefits.

Broccoli
As much as I don’t like broccoli, I’ll eat it from time to time because of its health benefits. Broccoli contains sulforaphane which is a substance that may protect the gut and ease digestion; therefore more trip to the bathroom.

Yogurt
Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics. Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

Whole wheat breads, cereals, and pastas
I am personally in love with bread and pastas. I can’t go weeks or days without them. So, I usually choose whole wheat breads that also contain nuts and seeds which pack even more fiber into each serving.
Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

Apples and pears
Apples and pears contain several compounds that improve digestion, including fiber, fructose, high levels of water, which can help to ease digestion and prevent constipation. It is recommended to eat them raw with the skin intact in order to get the most benefits from them.

Kiwi

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

Takeaway from this post
Remember to not skip meals, avoid processed or fast foods on regular basis, drink at least 8 to 10 cups (2 to 2.5 L) of liquids every day, particularly water. Moreover, call your doctor if you: have not had a bowel movement more than 3 days, if you are bloated or have pain in your stomach, have nausea or throw up or have blood in your stool. Also, talk to your doctor about a personal regiment because everyone has a different dietary needs.

References:Koyle MA, Lorenzo AJ. Management of defecation disorders. In: Wein AJ, Kavoussi LR, Partin AW, Peters CA, eds. Campbell-Walsh Urology. 11th ed. Philadelphia, PA: Elsevier; 2016:chap 144.

Camilleri M. Disorders of gastrointestinal motility. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 136.

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Health

Here’s Why Eating Sweet Potato Is Good For You!

February 2, 2020

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Hello dolls, today’s topic is ” Sweet potato”!!! I will be sharing a few reasons on why it should be part of your diet and when you should eat it moderately. Personally, sweet potatoes are always part of my grocery list; I boil and fry them, but my favorite way to eat them is baked.

What are sweet potatoes? Sweet potatoes are a rich source of fiber and potassium. They also contain tons of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.

Why sweet potatoes are important !!!

Vision

One of the key nutritional benefits of sweet potato is an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Vitamin A deficiency can damage vision leading to clouding of the front of the eye. Therefore, correcting vitamin A deficiencies with foods high in beta-carotene can restore vision.

Have Beautiful Skin

Sweet potatoes are also rich in vitamin C and Vitamin E, both are very important in keeping the skin healthy and glowing. Vitamin C helps boost collagen, which tightens your skin. Sweet potatoes are also a rich source of anthocyanins that help with blemishes and dark spots.

Blood pressure.

Sweet potatoes are also high in potassium, which works in balance with sodium in your body . Moreover, the high fiber content of sweet potatoes can lower your LDL (bad) cholesterol levels which can help to prevent cardiovascular disease.

Cancer

Another thing I have learned is that Sweet potato peels, particularly those of the purple varieties, may be powerful when it comes to cancer prevention. Sooo, but I have to eat it more often.

According to this study, Up to 80% of the protein in sweet potatoes is a type of storage protein known as sporamin. This distinctive protein has been known for its anti-cancer ability and can be found to be effective in several disease types such as gallbladder, and colorectal cancers.

When you need to moderate your intake.

Sweet potatoes contain oxalates which bind calcium and other minerals. Having too many oxalates in your diet may result in kidney stones. You should take it in moderation if you have existing kidney stones or if you are at risk. For necessary precautions, contact your healthcare provider.

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wellness

15 Self Care Activity Ideas To Kickstart a Healthy Lifestyle.