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    Improving Health and Wellness

    HEALTH AND WELL-BEING

    Both my husband and I are working parents.  Our children go to tuition centre every day after school, so whenever they reached home and after they took their baths, the first thing they do is grab some cookies or junk foods.  My 10 years old daughter is a picky eater, she normally just eat soup with rice while my teenage son loves everything.  We often eat outside due to our busy schedule and sometimes get the fast food delivery to our home.

    The only time we can spend time is on Saturday but sometimes there are activities in their school and other functions we need to attend.  With their busy schedule, I allow them play with computer and smart phone but only on Friday night and they will hand it back to me on Sunday.

    IMPROVING HEALTH AND WELLNESS

    THE ACTION PLAN

    actionplan

    We cannot control all circumstances of our lives, we accept what beyond our control but we have to act on what can be control.  I believe there is still always ways to improve my family health and wellness.  Here is some list that I have plan;

     Time Management

    It is not we have no time but we did not make some time for activities but I did not manage our time well.  The first thing on my list is to manage our family time.

    Healthier Meal

    I already feel guilty for providing my children junk food in the shelf.  I will start planning for a healthier meal diet for my family.  There will be more vegetables, fish and nutrients foods on the menu.  Less taking fast food and will be cooking healthier recipe, such as steam or soup.

    Exercise More

    woman-jogging

    According to Dr. Jullian Jessel (Well Being, page. 154) Regular exercise makes the metabolism more active, so calories are burned more quickly even when you are not exercising. It also stimulates the production of natural mind-calming chemicals in the blood.    Most people find that exercise improves their mental powers and gives them more energy, and helps them to solve or put problems into perspective.

    We use to walk at the recreational park but with our busy schedule, we have lots excuses not to exercise.  I will make sure my family will have once a week walk in the park or other outdoor activity and will be starting doing yoga and brain gym at least 3 times a week.

    More Quality Time, Less Gadget

    320767027-my_20family

    I admit that I had less quality time with my family especially my children lately, allowing them playing with gadget is making it worse.  I am not against gadget or video games but I will reduce their time and let them explore their hobbies more.  Both my children loves art, there will be ‘art time’ at home, let them express their emotions through art and allowing them to share their thoughts.

    Join Volunteering Club

    Education is important but as parents, I believe social skills are equally important to instilled good value in children.  Joining volunteering club will not teach them how to share and help others but will give them the sense of happiness.

    volunteer

    It is good to reflect on our family health and wellness, as we can check what is wrong and what to be improved.  As for me, regardless of my busy schedule, allowing my children play with gadget and buying fast food frequently already makes me feel quilt.

    To improve my family health and wellness, I will manage our time, eat healthier meal, exercise more, spend more quality time, attending music class together at studio one artist and join volunteering club.  Not only my family helps each other but also sharing to others too.

    -end-

    references

    Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies

    Kenyon, J. J., Dr. (1999). Well Being. Alresford, Hants, UK: Godsfield Press.

    Zied,E., W.Ruth, (2007). Feed Your Family Right! Hoboken, New Jersey, US. John Eilry & Sons, Inc.

    http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/healthy-living/health-guides-health-is-a-state-of-mind-and-body.html.

  • Article from newspapers,  Featured,  Health Concern,  Human Resource Mgm,  OUM,  Sharing Information,  usinku

    OBESITY AND THE CAUSE

    Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. If a person’s bodyweight is at least 20% higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight.

    Figure 1 – BMI (Resources http://www.weightofthenation.org/obesity-definition-what-is-considered-obese-or-overweight/

    bmi-overweight-obesity-men-and-women

    CAUSES AND EFFECTS OF ADULT OBESITY

    Findings from the 2015 National Health and Morbidity Survey (NHMS), placed Putrajaya as the city with the highest percentage of overweigh, obese and abdominally obese people in Malaysia.  Even more startling, the NHMS said government and semi-government employees took the cake as those struggling most with obesity with 40.3% rate. (The Star Online 2016, April 2)

    FOOD CONSUMPTION

    If you took nasi lemak, roti canai, tea tarik for breakfast every day, and don’t do any physical activities, you should start thinking to consume less of this high calories foods.  You may need to change your eating habits.  There is nothing wrong with taking nasi lemak, roti canai and tea tarik for breakfast, but you should alternate your breakfast with fibrous food.

    GENETIC

    Genetic factors play an important role in a person’s metabolism which can either make weight loss easier or more difficult. A person’s environment has a high impact on his/her dietary habits. For example, if you grow up in a family that regularly indulges in unhealthy food like fast food or junk food, there is a higher chance that you will become overweight.  You can overcome this by motivate yourself to choose healthy living style.

    COUCH POTATO

    75pics

    Stop being a ‘couch potato’, I know how interesting it is to watch television while munching your junk food.  The more interesting the show become, the more food you put into your mouth and with no exercise you will gain more weight in no time. You can overcome this by start exercising.  Exercise is a great way to burn calories and help you with weight loss. All you need is about 30-45 minutes, 3-4 days a week.

     STRESS

    Stress can lead you to eating emotionally.  This is because stress promotes the release of the hormone cortisol which has a strong connection to binge eating and food cravings. There are also studies indicating that cortisol encourages the storage of fat in the abdominal area.

    Learn to reduce stress by doing other healthy activity rather than choosing food, you can get in touch with your musicianfriends and gets tips and ideas from them.  There many healthier ways you can focus on.

    fat

    If you have an amount of weight, you need to check your BMI to find out if you are obese or overweight.  There are many causes and effects of adult obesity.   Food intake, genetic and lack of exercise are common factors.  But there is always ways to overcome this, with eating healthy diet, exercise more and change to healthier life style.

    It might not be easy to lose weight but you need to be patient and focus on your goals.  Change is never easy but it is important to motive and challenge you in overcoming obesity.

     

     

    References
    What is Obesity. MNT (online) http://www.medicalnewstoday.com/info/obesity. Retrieved on 30 June 2016
    Centers for Disease Control and Prevention. Adult Obesity Causes & Consequences (online) http://www.cdc.gov/obesity/adult/causes.html. Retrieved on 30 June 2016
    What is Obesity (online) http://www.obesity.org/obesity/resources/facts-about-obesity/what-is-obesity. Retrieved on 24 July 2016
    Nearly Half Malaysia’s Population Overweight or Obese, Health Minister Says. (2016, February 3). The Malay Online.com. Retrieved July 24, 2016, from http://www.themalaymailonline.com/malaysia/article/nearly-half-malaysias-population-overweight-or-obese-health-minister-says
    Mitchell, K. (n.d.). Obesity Fact and How to Overcome It. Retrieved July 24, 2016, from https://www.consumerhealthdigest.com/weight-loss/obesity.html
    Teaching Them to Eat Healthily. (2016, June 26). New Strait Times Online. Retrieved July 24, 2016, from http://www.nst.com.my/news/2016/06/154703/teaching-them-eat-healthily
    Cheng, N. (2016, April 2). Putrajaya Tops Obese List. The Star Online. Retrieved July 24, 2016, from http://www.thestar.com.my/news/nation/2016/04/02/putrajaya-tops-obese-list-obesity-on-the-rise-worldwide-it-has-highest-rate-of-overweight-people-in/

     

  • Beauty,  Blogging,  DIY,  Featured,  How to be happy,  Personal,  Reflection of life,  usinku,  Woman's Mind,  Yoga

    Videos You Must Watch To Have Youthful Skin

    Looking at myself in the mirror,  a lady at her early 40s, with few grey hair..  hiding in between the dye burgundy hair.  Fine yet visible line and wrinkles here and there, uneven and unhealthy skin.  How

    index

    I get tempted when i receive any beauty treatment brochure and card or new new skin care product and supplement that proven to make you look younger than your age.  For sure the good product comes with good price but somehow not all the product suits your skin.  There was one time, i tried a product after a good review from friends but when i put it on my face it feels so tight, well i thought its the effect but it got worsen with itchy red dots on my face.  Its just doesn’t suits me, so i stop.  Now i am happy with just simple skincare i bought from Watson.

    Now that i am at my 40s, i want to learn more on how to age beautifully.  Allowing myself to grow ..not old but wise.   I have been trying to know if there anyway of having youthful skin the cheapest way.   And its true that to have radiant and beauty skin are not by using skincare alone but from deep within and some technique.  Trying to answer my own question, i did some research and today I am sharing with you how we can do it.

    THE TOUCH

    There are some technique that helps us get that radiant, healthy skin without any injection or knife under the skin…just by using the touch of your fingers and the right methods both using massage and workout.

    images

    Here are few videos collection i found on website for you to try.  I didn’t know there are different types of massage but i have here..

    1. Tanaka Face Self Massage
    2. Face Gym
    3. Yoga


    TANAKA FACE SELF MASSAGE

    FACE GYM

     

    YOGA


     

    index

    What great about this method is that its free, you can do it anywhere and anytime.  Ask someone to massage for you or just Do It Yourself!  You can even do face exercise while driving, as long as you can focus on your driving and don’t mind people call you crazy.

    Have fun trying and please don’t forget to SMILE!