Superbknow: Health and Mind

Showing posts with label Health and Mind. Show all posts

<p>This is a highly debated topic within the health and diet industry. Famous influences, doctors, and researchers have proven that it provides benefits.</p><p>I'm skeptical because the numbers are too high for someone like me who is busy (and works from home). So here's my take on how to achieve <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=why+10000+steps+a+day&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">10,000 steps</a> and discuss its benefits. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgzgmnAB4oEy6XTSZ3b4wlxo7_mWHbLvBcr1VzFQNZGCJpv19QqARQXtYAak06LQWGQDf2k2JJcFxlnW8Dia8psXgaWrMU4mko_pTTtpmG9pWdEe8TlnhksWsVpDPXO5CT7_PwLEzkFYZk_r8Tbak7qDbL4ooHoSE6cd1RigDFCBjFT5foVPzJK08V49Qc" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="3456" data-original-width="5184" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEgzgmnAB4oEy6XTSZ3b4wlxo7_mWHbLvBcr1VzFQNZGCJpv19QqARQXtYAak06LQWGQDf2k2JJcFxlnW8Dia8psXgaWrMU4mko_pTTtpmG9pWdEe8TlnhksWsVpDPXO5CT7_PwLEzkFYZk_r8Tbak7qDbL4ooHoSE6cd1RigDFCBjFT5foVPzJK08V49Qc" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Photographed by: <a href="https://www.instagram.com/wancukz" target="_blank">destiawan nur agustra</a></span></td></tr></tbody></table><br /><br /><p></p><p>FIRST, there's no way for someone who has been <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+sedentary&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">sedentary</a> (so long - like me) to achieve that in one day [Let's be real] Even I, who works out, hate walking, or running.  </p><p>So, here's a realistic plan that worked for me.</p><h4 style="text-align: left;">Instead of "achieving" 10,000 steps in a day, which sometimes you cannot do, due to emergencies, personal reasons, and so on. Try to achieve a weekly goal. </h4><p style="text-align: center;">10,000 x 7: 70,000 steps </p><p>If you walk 5000 - 6000 steps on your first day, then try to walk more on the other days, it does not matter which day. </p><h4 style="text-align: left;">Next, count your steps, and to do that, you'll have to buy a gadget or step-tracking tool. I've used these watches and brands:</h4><p></p><ul style="text-align: left;"><li><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=Garmin+fitness+trackers&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">Garmin</a></li><li><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=Xiaomi+electronics&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">Xiaomi</a></li><li><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=Apple+products&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">Apple</a></li></ul><div>I’m currently using an <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=Apple+Watch+features&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">Apple Watch</a>, but I gifted my Garmin to my sister because of its features, such as the accuracy in tracking sleep and mood, as well as additional customizations. <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=Garmin+watches+features&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">Garmin watches</a> are great; my friends and colleagues use them for activities like <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=diving+with+garmin+watch&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">diving</a> and <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=sports+with+garmin+watch&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">sports</a>. I used my Garmin for two years before switching to the Apple Watch.</div><h4 style="text-align: left;">Then, do it at your own pace or however you will be able to achieve it:</h4><div><ul style="text-align: left;"><li> I've watched some <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+vlogs&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">vlogs</a>, and they walk to the nearest supermarket when buying groceries instead of ordering delivery</li><li> Walking your pet </li><li> Going to the malls on the weekends - this one really helps! I walk 20,000 to 30,000 steps whenever I go to malls </li><li>Every 1-3 hours of working, try to stand and walk for a minute or 2 </li></ul></div><div><br /></div><div>If you’re new to <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+cardio+exercise&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">cardio</a> or working out, consider lowering your step goal. I remind myself of this often since I’m not naturally inclined towards cardio or running. It’s important to be realistic about what I can accomplish in a day. My initial goal is to reach 5,000 steps.</div><div><br /></div><div>Then, next week, I aim for 6,000 steps, until I can reach 8,000 to 10,000 steps. <br /></div><div><br /></div><div>There are still days that I cannot do 10,000 steps, and that's fine. You are not a robot to do that goal each day and meet it despite so many obstacles in life. </div><div><br /></div><h4 style="text-align: left;">For additional context, <strong data-end="299" data-start="238">What Makes Hitting 10,000 Steps Beneficial,  Even Weekly:</strong></h4>
<ul data-end="1304" data-start="301">
<li data-end="447" data-start="301">
<p data-end="447" data-start="303"><strong data-end="339" data-start="303">Strengthens your heart naturally</strong> – Walking regularly helps your heart work more efficiently and can support better blood pressure over time.</p>
</li>
<li data-end="553" data-start="449">
<p data-end="553" data-start="451"><strong data-end="474" data-start="451">Helps manage weight</strong> – It’s a low-stress way to burn calories without needing intense gym sessions.</p>
</li>
<li data-end="669" data-start="555">
<p data-end="669" data-start="557"><strong data-end="596" data-start="557">Can improve blood sugar sensitivity</strong> – Especially helpful for those dealing with <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+hormonal+imbalances&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">hormonal imbalances</a> or <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=PCOS&bbid=379612193081668455&bpid=4292633354232793447" target="_blank">PCOS</a>.</p>
</li>
<li data-end="812" data-start="671">
<p data-end="812" data-start="673"><strong data-end="692" data-start="673">Lifts your mood</strong> – Movement increases circulation and can help with mental clarity and emotional balance, even after just a few minutes.</p>
</li>
<li data-end="928" data-start="814">
<p data-end="928" data-start="816"><strong data-end="838" data-start="816">Relieves stiffness</strong> – Stepping away from long hours of sitting helps ease tension in your muscles and joints.</p>
</li>
<li data-end="1048" data-start="930">
<p data-end="1048" data-start="932"><strong data-end="957" data-start="932">Supports deeper sleep</strong> – Being more active during the day can help signal your body to rest more easily at night.</p>
</li>
<li data-end="1171" data-start="1050">
<p data-end="1171" data-start="1052"><strong data-end="1080" data-start="1052">Gives your brain a reset</strong> – Taking short walking breaks can recharge your focus, especially during mentally demanding tasks.</p>
</li>
<li data-end="1304" data-start="1173">
<p data-end="1304" data-start="1175"><strong data-end="1195" data-start="1175">Creates momentum</strong> – Building a walking habit, even in small amounts, makes it easier to stay consistent with other health goals.</p></li>
</ul><div><br /></div><div><p data-end="341" data-start="163">So yeah,10,000 steps a day <em data-end="200" data-start="192">sounds</em> great, but it’s not always realistic (especially if you're juggling work, life, or just don't feel like walking). And honestly? That’s okay.</p>
<p data-end="384" data-start="343" style="text-align: center;"></p><blockquote>The goal isn’t perfection. It’s progress.</blockquote><p></p>
<p data-end="545" data-start="386">Start with what you can. Track it if you want to. And celebrate the small wins, even if it’s just walking to the kitchen instead of ordering delivery again 😂</p>
<p data-end="659" data-start="547">Whether you hit 3,000 or 30,000 steps, what matters is you're moving more than you used to. That already counts.</p></div><div><br /></div><div><br /></div><p></p><p><br /></p><p><br /></p><script async="" data-uid="8a6a02a68d" src="https://superbknow-anything-about-life.kit.com/8a6a02a68d/index.js"></script>

10,000 Steps a Day: Realistic Tips & Powerful Benefits for Beginners

Judy Ann Magday August 03, 2025 Health and Mind

This is a highly debated topic within the health and diet industry. Famous influences, doctors, and researchers have proven that it provides...

<p>Your brain is just as hungry for nutrients as the rest of your body. The right vitamins can support your emotional health, improve focus, and help reduce symptoms of anxiety or depression. </p><p>In this article, we’ll <span style="box-sizing: border-box; margin: 0px; padding: 0px;">delve into the best <a href="" target="_blank"><strong>vitamins and supplements for mental well-being</strong></a>, discuss where to obtain them, and explore their mechanisms of action</span>.</p><div class="separator" style="clear: both; text-align: center;"><a href="Photo by Polina Tankilevitch: https://www.pexels.com/photo/photo-of-orange-fruit-on-plate-3873135/" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="showing two oranges along with vitamins and supplements for mental well-being" border="0" data-original-height="2000" data-original-width="3000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGF4FE8wjGufljV1dAaF81t6AYAMLMAEB0boCu7w5q_ogNj11-lSgrxdMTC2LnsvVcHuCvapGNFknx2qC6fTe_6lwSFnVchZ-rtbe0PVzDzrOZ3-ztq7A9ZDt_bcoDGotZdMAmy-DTXNOt4i4WPBXTDlaKEUHIr4DQ5yiXd3LmvuyMelnGvj2c_q7xI7U/w320-h213/pexels-polina-tankilevitch-3873135.jpg" width="320" /></a></div>
<h2 style="text-align: center;">Why Nutrition Matters for Mental Health</h2>
<p>Your brain relies on nutrients to function properly. A deficiency in certain vitamins or minerals can lead to mood swings, low energy, poor memory, and increased stress.</p>
<p>Proper supplementation can support:</p>
<ul>
<li>
<p>Stable mood</p>
</li>
<li>
<p>Sharp focus</p>
</li>
<li>
<p>Balanced energy levels</p>
</li>
<li>
<p>Better stress response</p>
</li>
</ul>
<p>Let’s explore the most research-backed vitamins that contribute to <strong><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=emotional+resilience+and+cognitive+health&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">emotional resilience and cognitive health</a></strong>.</p><p><br /></p>
<h3 style="text-align: left;">1. <strong>Vitamin B Complex</strong> – For Energy, Mood & Brain Function</h3>
<p>The B vitamins, particularly <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+vitamin+B6&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">B6</a>, B9 (also known as <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+folate&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">folate</a>), and B12, are crucial for brain function and the production of neurotransmitters such as <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+serotonin&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">serotonin</a>, <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+dopamine&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">dopamine</a>, and <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+GABA&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">GABA</a>.</p>
<p><b>Benefits</b>:</p>
<ul>
<li>
<p>Helps manage stress and reduce fatigue</p>
</li>
<li>
<p>Supports concentration and mental clarity</p>
</li>
<li>
<p>Lowers the risk of mood disorders</p>
</li>
</ul>
<p><a href="https://www.iherb.com/search?kw=b+complex">Shop B-Complex Supplements on iHerb</a></p>
<p>Tip: If you’re <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=B12+supplementation+for+vegan+or+vegetarian&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">vegan or vegetarian</a>, you may need <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=B12+supplementation&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">B12 supplementation</a>.</p><p><br /></p>
<h3 style="text-align: left;">2. <strong>Vitamin D</strong> – The Sunshine Vitamin</h3>
<p>Vitamin D plays a role in serotonin regulation. Many people with depression are found to have <strong><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=low+vitamin+D+levels&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">low vitamin D levels</a></strong>, especially in rainy or winter climates.</p>
<p><strong>Benefits:</strong></p>
<ul>
<li>
<p>May reduce symptoms of depression</p>
</li>
<li>
<p>Supports immune function and brain health</p>
</li>
</ul>
<p><a href="https://www.letsgetchecked.com/home-vitamin-d-test/">Get Your Vitamin D Levels Checked</a><br /><a href="https://www.amazon.com/s?k=vitamin+d3">Shop Vitamin D3 on Amazon</a></p>
<p>☀️ Try to get 15–30 minutes of sun exposure daily.</p><p><br /></p>
<h3 style="text-align: left;">3. <strong>Magnesium</strong> – Nature’s Chill Pill</h3>
<p>Magnesium is involved in over 300 biochemical processes in the body. It helps regulate the nervous system and is often referred to as a "relaxation mineral."</p>
<p><strong>Benefits:</strong></p>
<ul>
<li>
<p>Calms the nervous system</p>
</li>
<li>
<p>Helps reduce anxiety and stress</p>
</li>
<li>
<p>Supports better sleep quality</p>
</li>
</ul>
<p><a href="https://www.iherb.com/search?kw=magnesium">Top Magnesium Supplements</a></p>
<p>Take it before bed for a relaxing effect.</p><p><br /></p>
<h3 style="text-align: left;">4. <strong>Omega-3 Fatty Acids</strong> – Brain-Boosting Fats</h3>
<p>Omega-3s, especially <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+EPA+and+DHA&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">EPA and DHA</a> found in <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=fish+oil+supplements&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">fish oil</a>, are critical for brain structure and function. They're linked to lower rates of depression and cognitive decline.</p>
<p><strong>Benefits:</strong></p>
<ul>
<li>
<p>Reduces inflammation in the brain</p>
</li>
<li>
<p>May alleviate depression and ADHD symptoms</p>
</li>
<li>
<p>Improves focus and emotional balance</p>
</li>
</ul>
<p><a href="https://www.iherb.com/search?kw=omega+3">High-Quality Omega-3s on iHerb</a></p>
<p>Also found in salmon, mackerel, <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=flaxseeds+nutrition&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">flaxseeds</a>, and chia seeds.</p><p><br /></p>
<h3 style="text-align: left;">5. <strong>L-Theanine</strong> – Calm Focus Without Drowsiness</h3>
<p>L-Theanine is an amino acid found in <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=benefits+of+green+tea&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">green tea</a>. It promotes relaxation without sedation and enhances focus, a great option for those dealing with anxiety.</p>
<p><strong>Benefits:</strong></p>
<ul>
<li>
<p>Increases alpha brain waves (linked to calm alertness)</p>
</li>
<li>
<p>Pairs well with <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=benefits+and+effects+of+caffeine&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">caffeine</a> for balanced energy</p>
</li>
<li>
<p>Reduces jittery effects of coffee</p>
</li>
</ul>
<p><a href="https://www.amazon.com/s?k=l-theanine">Buy L-Theanine Supplements</a></p>
<p>Try <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=matcha+benefits&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">matcha</a> or green tea for a natural dose.</p>
<h4 style="text-align: left;">Bonus: Adaptogens for Mental Resilience</h4>
<p>While not vitamins, adaptogens like <strong><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+Ashwagandha&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">Ashwagandha</a></strong> and <strong><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=define+Rhodiola+Rosea&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">Rhodiola Rosea</a></strong> are herbal compounds that help your body adapt to stress.</p>
<p><strong>Ashwagandha:</strong> Calms the nervous system, may lower cortisol<br />
<strong>Rhodiola:</strong> Boosts focus and energy under pressure</p>
<p><a href="https://www.iherb.com/search?kw=adaptogen">Explore Adaptogen Blends</a></p>
<h3 style="text-align: left;">How to Get Started Safely</h3>
<ul>
<li>
<p><strong><a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=find+a+healthcare+provider&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">Consult a healthcare provider</a></strong> before starting any new supplements, especially if you take medications</p>
</li>
<li>
<p>Aim for a balanced diet first, then supplement what you’re lacking</p>
</li>
<li>
<p>Don’t over-supplement, more isn’t always better</p>
</li>
</ul>
<p>For reliable tests and bloodwork: Go to any <a data-preview="" href="https://www.google.com/search?ved=1t:260882&q=nearby+clinic+or+hospital&bbid=379612193081668455&bpid=5279834057942126394" target="_blank">nearby clinic or hospital</a> 👈<br /></p>
<h4 style="text-align: left;">Subscribe for More Mental Health & Wellness Tips 💌</h4>
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<p><br /></p>
<h3><br /></h3><h3>Related Articles:</h3>
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<hr />
<p><strong>Disclaimer:</strong> This article is for informational purposes only and does not replace medical advice. Always consult your healthcare provider before starting supplements.</p>

Vitamins for Mental Clarity, Mood & Stress Relief

Judy Ann Magday July 19, 2025 Health and Mind

Your brain is just as hungry for nutrients as the rest of your body. The right vitamins can support your emotional health, improve focus, an...

<p> Looking to pack more protein into your meals? Whether you're building muscle, losing weight, or just staying full longer, these protein-rich foods deserve a spot on your plate. Let's dive in.</p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi1rgO3TWW9FTV3oM5OQcQugaZOrO-8BVcx2Z-CFpHsGFgZjOPVihOoJB84LkWd3-zBmMMrjczaSEwiWpIGE8a_Xmpyd2Di8CZtkHSqKzzikhJ4HZKwfmjvejNqN-J2BGNTCTn2K3EkV5PoDiwDyTUt7nbcGqB9u6rf5GCQw-CVlffhJxC6g-UjS2vHwNE" style="margin-left: auto; margin-right: auto;"><img alt="High-protein foods list for weight loss & muscle gain 2025" data-original-height="1120" data-original-width="1808" height="198" src="https://blogger.googleusercontent.com/img/a/AVvXsEi1rgO3TWW9FTV3oM5OQcQugaZOrO-8BVcx2Z-CFpHsGFgZjOPVihOoJB84LkWd3-zBmMMrjczaSEwiWpIGE8a_Xmpyd2Di8CZtkHSqKzzikhJ4HZKwfmjvejNqN-J2BGNTCTn2K3EkV5PoDiwDyTUt7nbcGqB9u6rf5GCQw-CVlffhJxC6g-UjS2vHwNE=w320-h198" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Photo by: <a href="https://www.pexels.com/photo/man-raising-his-right-arm-2080544/" target="_blank">Samer Daboul</a></span></td></tr></tbody></table><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td class="tr-caption" style="text-align: center;"><a class="Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" href="https://www.pexels.com/@samerdaboul/" rel="nofollow" style="background-color: white; box-sizing: border-box; cursor: pointer; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-size: 14px; margin: 0px; text-align: start; text-decoration-line: none; transition: filter 0.25s;"></a></td></tr></tbody></table><p>To <strong data-end="31" data-start="3">lose fat and gain muscle</strong> (body recomposition), your <strong data-end="83" data-start="59">daily protein intake</strong> is <strong data-end="98" data-start="87">crucial</strong>, especially during a calorie deficit.</p><p>Protein needs are based on your <strong data-end="709" data-start="685">existing muscle mass</strong>, not your target weight. You’ll preserve more lean mass and boost fat burning this way.</p><p>Here's how to calculate:</p><p style="text-align: center;">Based on your <strong data-end="467" data-start="441">current weight kg (kilogram)</strong></p><p style="text-align: center;"><strong data-end="467" data-start="441">x</strong></p><p style="text-align: center;"><strong data-end="467" data-start="441">1.6</strong></p><p style="text-align: center;"><strong data-end="467" data-start="441">---------------------------------</strong></p><p style="text-align: left;">If you want a high-end protein intake:</p><p style="text-align: center;">Based on your <strong data-end="467" data-start="441">current weight kg (kilogram)</strong></p><p style="text-align: center;"><strong data-end="467" data-start="441">x</strong></p><p style="text-align: center;"><strong data-end="467" data-start="441">2.2</strong></p><p style="text-align: center;"><strong data-end="467" data-start="441">---------------------------------</strong></p><p style="text-align: left;">So, what does ~100g of Protein Look Like?</p><p style="text-align: left;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiMzbbMZbUkWMiJV-fJhPdPJFr3BoHZonr0e4T-l3vQddnteM_bAPFrCq6w4uH6yuRTZIC5Rl7NptiiZSx9ce8nTXWRa_z9LxbbPu0spWoiInru5C8BZKE7FgVnYX857rjh3gxQuGq3LQVdGIIpoIodtblPPpFmYEK0Euw2apq5D-DIsWs0QCXJ0YIiFGo" style="margin-left: 1em; margin-right: 1em;"><img data-original-height="604" data-original-width="820" height="472" src="https://blogger.googleusercontent.com/img/a/AVvXsEiMzbbMZbUkWMiJV-fJhPdPJFr3BoHZonr0e4T-l3vQddnteM_bAPFrCq6w4uH6yuRTZIC5Rl7NptiiZSx9ce8nTXWRa_z9LxbbPu0spWoiInru5C8BZKE7FgVnYX857rjh3gxQuGq3LQVdGIIpoIodtblPPpFmYEK0Euw2apq5D-DIsWs0QCXJ0YIiFGo=w640-h472" width="640" /></a></div><br />Important note: Split it across <strong data-end="1069" data-start="1049">3–4 meals/snacks</strong> for better absorption and satiety.<p></p><p style="text-align: left;">And other tips:</p><p style="text-align: left;"></p><ul style="text-align: left;"><li>Prioritize <strong data-end="1160" data-start="1143">lean proteins</strong> at every meal (chicken, fish, egg whites, whey, legumes)</li><li>Combine with <strong data-end="1254" data-start="1233">strength training</strong> (3–5x/week) to build muscle</li><li>Stay in a <strong data-end="1323" data-start="1295">moderate calorie deficit</strong>, not extreme</li></ul><p></p><p>While <strong data-end="48" data-start="22">getting enough protein</strong> is essential, especially for fat loss and muscle building, <strong data-end="162" data-start="110">consistently going <em data-end="136" data-start="131">far</em> over your protein needs</strong> isn't always beneficial and can have downsides: </p><p></p><ul style="text-align: left;"><li>The protein your body uses is limited to what's required for <b>muscle repair and growth.</b></li><li>Eating 150g+ when you only need 100–110g won’t build more muscle, the excess just gets <strong data-end="513" data-start="483">converted to energy or fat</strong>, or excreted.</li><li><b>Very high protein levels can exacerbate kidney issues</b> in individuals who already have them.</li><li><strong data-end="724" data-start="700">Excess nitrogen (from protein breakdown) must be filtered out, which increases kidney workload</strong></li></ul><div><b><br /></b></div>

<h3>👀Frequently Asked Questions</h3>

<p><strong>Best high-protein foods?</strong><br />
Chicken breast, eggs, Greek yogurt, tofu, and legumes are all excellent high-protein options that support fat loss.</p>

<p><strong>Can I eat high-protein foods every day?</strong><br />
Yes! Daily protein helps repair muscles and control appetite, just make sure to balance with fiber and water.</p>

<p><strong>Are eggs and chicken good protein sources?</strong><br />For context, one egg contains 6g of protein; 100g of cooked chicken breast, on the other hand, delivers about 31g of high-quality protein.</p><p><br /></p>

<p>I hope this post or guide helps! Occasional excess is fine, but <strong data-end="1704" data-start="1673">don’t go 50–100g over daily</strong> for no reason and make sure to balance with carbs, veggies, healthy fats, and water</p><p>
<br /></p><p><br /></p><p><br /></p><p><br /></p><script async data-uid="8a6a02a68d" src="https://superbknow-anything-about-life.kit.com/8a6a02a68d/index.js"></script>

High-Protein Foods List: What to Eat for More Protein

Judy Ann Magday July 06, 2025 Food Health and Mind

Looking to pack more protein into your meals? Whether you're building muscle, losing weight, or just staying full longer, these protein...

<p> Hey there! I'm excited to introduce you to our "Healthy Cravings Swaps" list! 😍 This amazing guide offers a variety of delicious food swaps that will help you replace unhealthy snacks and meals with more nutritious options. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqDbdheUyq3DhPxNk3Qa40hVAzxvVkr08pTJ-76VdYQXX66eRIfkoLiPLoDsETQ-xLTJjECK3gBwY9Vu-NTDg0cPd7iRfRLqfS_AZ8lJW-wmgPYGqq_khIav7BYPwHJ5USuTNMuF31eRZ2mmfEuJjhRwMP60juYo1dC5cxXlNPfLIZjS6LdKvnc6zR_3Y/s6000/pexels-andres-ayrton-6551415.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqDbdheUyq3DhPxNk3Qa40hVAzxvVkr08pTJ-76VdYQXX66eRIfkoLiPLoDsETQ-xLTJjECK3gBwY9Vu-NTDg0cPd7iRfRLqfS_AZ8lJW-wmgPYGqq_khIav7BYPwHJ5USuTNMuF31eRZ2mmfEuJjhRwMP60juYo1dC5cxXlNPfLIZjS6LdKvnc6zR_3Y/s320/pexels-andres-ayrton-6551415.jpg" width="320"></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photographed by: <a href="Photo by Andres  Ayrton: https://www.pexels.com/photo/woman-showing-apple-and-bitten-doughnut-6551415/" target="_blank">Andres Ayrton</a></td></tr></tbody></table><p><br></p><p>So, instead of grabbing those potato chips 🥔🍟, why not try some lip-smacking air-popped popcorn 🍿 instead? And, when you're in the mood for some sweetness 🍬🍭, swap that candy for some juicy fresh fruit 🍎🍇. </p><p>These simple changes will help satisfy your cravings while prioritizing your health and wellness. I can't wait for you to give it a try! 😊</p><p>NOTE: Please remember to always consult with your nutritionist or doctor before consuming any food items. The information I am sharing with you is based on my personal recommendations and can be used as a reference only. So, let's begin.</p><h4 style="text-align: left;">1. Let's start with everyone's favorite SWEET CHOCOLATES! </h4><p>Did you know that if you're craving chocolate, your body may be in need of magnesium? (In my experience, even though I take magnesium pills every day, I still crave dark chocolate.) </p><p>To reduce your chocolate cravings, you can try eating foods that are rich in magnesium such as raw nuts, seeds, legumes, and dark green leafy vegetables. However, please note that these foods may or may not work depending on your body and health condition. </p><h4 style="text-align: left;">2. Sugary Sweets! </h4><p>If you are experiencing an intense desire for sugary sweets and finding it hard to control, there are certain foods you can eat to help reduce the craving. These foods are rich in nutrients that help to balance your blood sugar levels and curb the urge for sugar. </p><p>So, there's a veggie called "Chromium" that can help control the glucose levels in your blood. Grapes are pretty cool too, they're low glycemic index fruits packed with antioxidants and fiber that can slow down the sugar absorption in your bloodstream. </p><p>Nuts are an awesome way to get protein and fiber. They'll keep you feeling full for longer (tried and tested), so you won't be tempted to munch on sugary snacks (but sometimes still kicks in). </p><p>Fish eggs are a good source of omega-3 fatty acids (BUT EXPENSIVE), which can help lower inflammation and regulate blood sugar levels. I suggest buying affordable fish, I opt for sardines, affordable and available in cans all over any grocery you find!  </p><p>Dairy products like milk, cheese, and yogurt contain calcium, which can help you beat your sugar cravings. </p><p>And don't forget sweet potatoes (my favorite carb food)! They're packed with complex carbs that can help keep your blood sugar levels stable and keep you feeling full for longer. Sweet potatoes contains fiber which helps to regulate blood sugar levels and keep you feeling full for longer. (Plus they are easy to cook, boil or steam) I always go for white sweet potato, unsure if that's what you called it, but in grocery market in our country (Philippines), Korean students and tourist always buy this. </p><p>Spinach is high in magnesium, which helps to regulate your body's glucose levels. Lastly, cranberries are a low-sugar fruit that contains antioxidants that help to reduce inflammation and fight off sugar cravings.</p><p>By incorporating these foods into your diet, you can help reduce sugar cravings and maintain healthy blood sugar levels.</p><h4 style="text-align: left;">3. Fatty Snacks</h4><p>If you often find yourself craving salty snacks, it can be helpful to know that incorporating certain foods into your diet may help satisfy that craving in a healthier way. For example, leafy greens like kale and spinach are rich in minerals such as potassium, which can help balance your body's sodium levels and reduce cravings for salty foods. </p><p>Almonds and legumes are also good sources of protein and fiber, which can help keep you feeling fuller for longer and reduce the urge to snack. What I do understand based on my nutritionist eating more fiber rich foods can help you feeling fuller for longer which is true, however access to Fiber rich foods is costly (you do really need to save money) </p><p>Additionally, oranges and broccoli are high in Vitamin C, which can help boost your immune system and reduce inflammation in the body. </p><p>By incorporating these nutrient-rich foods into your diet, you may find that your cravings for salty snacks decrease and you feel more satisfied and energized throughout the day.</p><h4 style="text-align: left;">4. Salty Snacks</h4><p>If you have a frequent craving for salty snacks, there are many healthy alternatives that you can try incorporating into your diet. These alternatives are not only delicious but also provide nutrients that are beneficial for your body.</p><p>Tomatoes, for instance, are an excellent source of vitamin C, potassium, and lycopene, which help in reducing the risk of heart disease and cancer (plus eating this every single day can change your skin color which is cute for me ✌) </p><p>Lettuce is low in calories, high in fiber, and contains vitamins A and K, which are vital for maintaining healthy eyes and bones. (Best to combine with oily and salty foods just in case if you cannot prevent yourself from eating salty and oily foods - Lettuce is best to incorporate 👌) </p><p>Celery is also low in calories and high in fiber, making it an excellent snack for weight loss. Which I love eating as a side when I'm eating tasty fried foods, because why not, not all the time I can prevent myself from eating what's on the table, so you can try to incorporate this too! </p><p>Olives are a great source of heart-healthy monounsaturated fats, which help reduce inflammation in the body. But do not force yourself to get olives if it's not affordable, it cost too much in my country.  </p><p>Seaweed is rich in iodine, which is essential for thyroid function, and also contains antioxidants that protect against cellular damage. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are beneficial for brain health and reduce the risk of heart disease. (As we discussed )</p><p>Bananas are a good source of potassium, which helps regulate blood pressure and maintain heart health. My Lolo's favorite! this was advised by his doctor years ago, and ever since he always bought a kilo or more of different types of Bananas, just for a change, because it's always been Sabang Saging (sweet plantain) or Latundan available in the local market.  </p><p>Finally, brown rice is a nutritious whole grain that is high in fiber and essential minerals such as selenium and magnesium. But definitely cost a lot in some countries (even mine) Though it really is a nutritious whole grain, if you can't buy brown rice, I still recommend eating white rice in moderation.  </p><p>Brown rice helps in regulating blood sugar levels and reducing the risk of heart disease and <a href="https://pubmed.ncbi.nlm.nih.gov/36167362/#:~:text=Intake%20of%20brown%20rice%20was,%25)%20lower%20risk%20of%20T2D." target="_blank">type 2 diabetes</a>. Incorporating these foods into your diet can help you satisfy your craving for salty snacks while also promoting overall health and well-being.</p><p><br></p><span></span><span></span>

Healthy Cravings Swaps

Judy Ann Magday February 02, 2024 Health and Mind

Hey there! I'm excited to introduce you to our "Healthy Cravings Swaps" list! 😍 This amazing guide offers a variety of delic...

<p>Contrary to popular belief, consuming calories late at night is not the sole reason for weight gain. The number of calories you consume throughout the day, including the ones consumed late at night, can contribute to weight gain. Eating a balanced diet and controlling your calorie intake throughout the day is crucial for maintaining a healthy weight. It is also recommended to have dinner at least a few hours before bedtime to aid digestion and prevent discomfort while sleeping.</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjStGrb7GaZ3fRL3ynN6WWNmdwWXkEk9mzAupQR7sWZeT8Mp1K8qAils01d2CTQWwtJgDQYYeRCuvjMNDziFLCEUoUyS3AGG_eR4iskhC1WSqc9rmar9CGlcgySAIs0Nn_zvIgb5WIayqf1vaCdpXgno9ET-ykwfoEI3397SBw8e6vfUXnOoAwrUy7CCAg/s6000/pexels-eren-li-7241492.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjStGrb7GaZ3fRL3ynN6WWNmdwWXkEk9mzAupQR7sWZeT8Mp1K8qAils01d2CTQWwtJgDQYYeRCuvjMNDziFLCEUoUyS3AGG_eR4iskhC1WSqc9rmar9CGlcgySAIs0Nn_zvIgb5WIayqf1vaCdpXgno9ET-ykwfoEI3397SBw8e6vfUXnOoAwrUy7CCAg/s320/pexels-eren-li-7241492.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photographed by <a href="Photo by Eren Li: https://www.pexels.com/photo/unrecognizable-person-taking-slice-of-pizza-from-box-7241492/" target="_blank">Eren Li</a></td></tr></tbody></table><p><br /></p><p>It's quite common to indulge in overeating while lounging in front of the TV after a tiring day at work. It's worth noting that consuming just one glass of wine and a mere 100g of peanuts can contribute to an intake of 727 calories, which amounts to almost half of the recommended daily calorie allowance.</p><p>Therefore, it's crucial to be mindful of your snacking habits and opt for healthier alternatives to prevent exceeding your calorie intake.</p><p>There is a common belief that consuming carbohydrates late at night leads to weight gain. However, this is not entirely true. While it is essential to maintain a balanced diet, the timing of carbohydrate consumption does not necessarily affect your weight. </p><p>In fact, studies have shown that consuming carbohydrates at night can aid in weight loss and improve sleep quality. It is essential to focus on the quality and quantity of carbohydrates consumed rather than the time of consumption.</p><h4 style="text-align: center;"><b>Again, it's not the carbs that make them fat, it's the total number of calories. </b></h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1wqO_0zCYVYDDjzp6_-KRRpBd7ys5YVOFrLPKp1mSkBY1WEI9Sk8WgXWGIDHKZzwx0vS7NCIv3hjwNW7jFxGXQ2GR71pFJziwvkBqXJ5BF0sMAzvmvep8puHsdg8OX5FCXWsS5DK5qmNy1X_TtNty8jZmqaov_usOzt5BfXhMX9a4at1dINpE7Ql09Q0/s500/giphy.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="500" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1wqO_0zCYVYDDjzp6_-KRRpBd7ys5YVOFrLPKp1mSkBY1WEI9Sk8WgXWGIDHKZzwx0vS7NCIv3hjwNW7jFxGXQ2GR71pFJziwvkBqXJ5BF0sMAzvmvep8puHsdg8OX5FCXWsS5DK5qmNy1X_TtNty8jZmqaov_usOzt5BfXhMX9a4at1dINpE7Ql09Q0/s320/giphy.gif" width="320" /></a></div><br /><b><br /></b></div><p>When you consume fewer calories than you burn, your body enters into a calorie deficit state, which can eventually lead to weight gain. So, it's essential to keep track of your daily calorie intake and ensure that you consume enough calories to fuel your body's needs. </p><p>To calculate your daily calorie needs, you can use an online calorie calculator that takes into account your age, gender, height, weight, and level of physical activity. By keeping a close eye on your calorie intake and expenditure, you can maintain a healthy balance and achieve your fitness goals.</p><p>By choosing low-carb and high-protein meals, you can lower your overall calorie intake and take a step towards a healthier diet. This is because protein has fewer calories per gram than carbs. However, it's important to keep in mind that portion control is key to maintaining a balanced diet. </p><p>So, let's focus on making healthy choices together! 💪</p><p><br /></p><p><br /></p>

Is it true that consuming food late at night can lead to weight gain?

Judy Ann Magday January 24, 2024 Food Health and Mind

Contrary to popular belief, consuming calories late at night is not the sole reason for weight gain. The number of calories you consume thro...

I am thrilled to continue supporting your journey towards a healthier lifestyle. As promised, here are the next five simple food swaps that can make a significant impact on your eating habits. With these easy changes, you'll be well on your way to meeting your weight loss goals.<div><br /></div><h4 style="text-align: center;">Mashed Avocado to replace Mayonnaise </h4><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtbs06bb9Rj0_A-Iyii8Zho1-ZiydPvcpVQPjlSB5MJ_IoDIGBgjnI1OYSpdWq_RSgvzTX1FMoBDklVRL50O1o_UDfRfdBANNCgEsluBgPZ9jbptGQhTTSh4-RXpF4fq5YFxYg-OnS_kl_epJ6A3upVwkOi0inqJCke6KRh_uA4XlpO2IHGKJjDo9ET-A/s639/pexels-jane-doan-793785.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="376" data-original-width="639" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtbs06bb9Rj0_A-Iyii8Zho1-ZiydPvcpVQPjlSB5MJ_IoDIGBgjnI1OYSpdWq_RSgvzTX1FMoBDklVRL50O1o_UDfRfdBANNCgEsluBgPZ9jbptGQhTTSh4-RXpF4fq5YFxYg-OnS_kl_epJ6A3upVwkOi0inqJCke6KRh_uA4XlpO2IHGKJjDo9ET-A/s320/pexels-jane-doan-793785.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div></div></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;">Mayonnaise is a popular condiment used in sandwiches, burgers, and salads. However, it is also high in calories, fat, and preservatives. </p></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;">A healthier alternative is mashed avocado, which not only provides a creamy texture but also contains healthy fats, fiber, vitamins, and minerals. Simply mash a ripe avocado and use it as a spread or dressing in your favorite recipes. </p></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;">You can also add some lime juice, salt, and pepper for extra flavor. Give it a try and enjoy a delicious and nutritious option! </p></blockquote><p> </p><h4 style="text-align: center;">Sweet Potato Fries to replace French Fries</h4><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRv3whfH3IU-yUyRjbpVzW_LZ49a9MoaCAIR6oTtoA3DzYXLXvodkDNIXLEw31ADmOEhRQzUyWb4Brd-SOA693PwdmK1dBarV1nSOkGDemmISXSr39BzVnZ2-4xkzar5xEOEPV8a4cC_nUeaAnK-jWif8I46rjLAOsfjHzGqc8w6w6CJFYL8i2cvq4oZw/s640/pexels-valeria-boltneva-1893555.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="640" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRv3whfH3IU-yUyRjbpVzW_LZ49a9MoaCAIR6oTtoA3DzYXLXvodkDNIXLEw31ADmOEhRQzUyWb4Brd-SOA693PwdmK1dBarV1nSOkGDemmISXSr39BzVnZ2-4xkzar5xEOEPV8a4cC_nUeaAnK-jWif8I46rjLAOsfjHzGqc8w6w6CJFYL8i2cvq4oZw/s320/pexels-valeria-boltneva-1893555.jpg" width="320" /></a></div><br /><div><br /></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">If you are looking for a healthier alternative to French fries, you might want to consider switching to sweet potato fries. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">Sweet potato fries are a nutrient-dense alternative to regular fries, as they are rich in vitamins A and C, fiber, and potassium. Moreover, they are lower in calories and have a lower glycemic index, which means they can help regulate your blood sugar levels. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">Additionally, sweet potato fries have a distinct sweet and savory flavor that can add a unique twist to your usual side dish. So, next time you order fries, why not give sweet potato fries a try?</div></blockquote><div><br /></div><div><br /></div><h4 style="text-align: center;">Spiralised vegetable for example, courgette to replace Pasta </h4><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHboky8jflQFNGJ_y3XRQM-cyEy5ifgw9vKxu-Ljxs0Y4EgXf8q4aYq34BWt0P4shPMTllAlOrFNQsGCXCn6XBYxscZI2NfxPZCDz1B5CLauxb7GXXFD7lMUSF4lKx2k0pd5eAaScVF4L-fsihSJWa7RzwxOLmYOPPqCc5wIKJ45nPCQd_uxnGwl-_ZI/s639/pexels-jacqueline-spotto-14343072.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="639" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHboky8jflQFNGJ_y3XRQM-cyEy5ifgw9vKxu-Ljxs0Y4EgXf8q4aYq34BWt0P4shPMTllAlOrFNQsGCXCn6XBYxscZI2NfxPZCDz1B5CLauxb7GXXFD7lMUSF4lKx2k0pd5eAaScVF4L-fsihSJWa7RzwxOLmYOPPqCc5wIKJ45nPCQd_uxnGwl-_ZI/s320/pexels-jacqueline-spotto-14343072.jpg" width="320" /></a></div><br /><div><br /></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">Spiralized vegetables, such as courgette, can be a great alternative to pasta. By using a spiralizer, you can turn vegetables like courgettes into long, thin strands that resemble spaghetti. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">This is a great option for anyone who is looking for a low-carb or gluten-free alternative to traditional pasta. Additionally, spiralized vegetables are a great way to increase your intake of vitamins and minerals. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">They can also add some variety to your meals and make them more interesting and colorful. Overall, spiralized vegetables are a healthy and delicious choice that can be used in a variety of dishes.</div></blockquote><p> </p><h4 style="text-align: center;">Coconut oil to replace Butter </h4><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwMGszo49pe62piV4nOTi5K_aRTt4Q7EYhUs5QbIiAT4a9tfET3uxF8C8zsCoKG1pF40j2c7UbQ6yX3P74C3qwW5ugcfvxyi2cs0k_xeWgSPaGoOoJtTkfetBd8Q3HnoZSusT1t0jduNA9z0iQyYvlCV8MngjngolE-N8zZxjZXQC2UlZMZuepv_Mrumg/s960/pexels-ron-lach-8188934.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwMGszo49pe62piV4nOTi5K_aRTt4Q7EYhUs5QbIiAT4a9tfET3uxF8C8zsCoKG1pF40j2c7UbQ6yX3P74C3qwW5ugcfvxyi2cs0k_xeWgSPaGoOoJtTkfetBd8Q3HnoZSusT1t0jduNA9z0iQyYvlCV8MngjngolE-N8zZxjZXQC2UlZMZuepv_Mrumg/s320/pexels-ron-lach-8188934.jpg" width="213" /></a></div><br /><div><br /></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">If you are looking for a healthier alternative to butter, you may want to consider using coconut oil instead. Coconut oil is a plant-based oil that is rich in healthy fats, vitamins, and minerals. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">It is also a good source of antioxidants and has been linked to numerous health benefits such as reducing inflammation, improving heart health, and boosting brain function. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">When using coconut oil in baking or cooking, consider its smoke point, which is lower than butter, and adjust accordingly. Overall, incorporating coconut oil into your diet can be a great way to add flavor and nutrition to your meals while reducing your intake of saturated fats.</div></blockquote><p> </p><h4 style="text-align: center;">Roasted Portobello mushrooms to replace Hamburger buns </h4><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlrLyh1cBv4SAYN0g-Xw1dw4w816cGb6ntsU8aNjYLhK0LV9NwEwMjg1LOzrMD9jfn2KFcf7xNVOTpslg_tBq_t_-UKPddOX4et9vQDY2HwBEHYx_e_ePhyphenhyphenHYPcyoKvBTHFLHHL8PvWo5yu97FNxBG6BmhfshVnc-zCjnnGsdOsH8Ac2SXpvCYN5ZA80s/s960/pexels-nicola-barts-7936633.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlrLyh1cBv4SAYN0g-Xw1dw4w816cGb6ntsU8aNjYLhK0LV9NwEwMjg1LOzrMD9jfn2KFcf7xNVOTpslg_tBq_t_-UKPddOX4et9vQDY2HwBEHYx_e_ePhyphenhyphenHYPcyoKvBTHFLHHL8PvWo5yu97FNxBG6BmhfshVnc-zCjnnGsdOsH8Ac2SXpvCYN5ZA80s/s320/pexels-nicola-barts-7936633.jpg" width="213" /></a></div><br /><div><br /></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">If you're looking for a healthier alternative to traditional hamburger buns, you might want to consider using roasted Portobello mushrooms instead. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">These meaty and flavorful mushrooms make for a delicious and nutritious substitution that's perfect for those who are watching their carb intake or looking for a gluten-free option. </div></blockquote><p> </p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">To prepare, simply remove the stems and gills from the mushrooms, brush with olive oil, season with salt and pepper, and roast in the oven until tender and slightly crispy. Once cooked, you can use them as you would a regular hamburger bun, filling them with your favorite burger toppings for a tasty and satisfying meal.</div></blockquote><p><br /></p><p>Hey there! Just wanted to check in and see if you caught Part 1 of our Five Simple Food Swaps series. If you missed it, no worries! I've got you covered: <a href="https://www.superbknow.net/2024/01/healthy-diet-food-swaps.html" target="_blank">Click here</a> 👈</p><p><br /></p><p><br /></p>

PART II : Five Healthy Simple Food Swaps

Judy Ann Magday January 21, 2024 Food Health and Mind

I am thrilled to continue supporting your journey towards a healthier lifestyle. As promised, here are the next five simple food swaps that ...

<p>Embarking on a weight loss journey may feel daunting, but don't worry, making dietary changes doesn't have to be complicated! Check out these five effortless food swaps to kickstart your progress. Let's do this!</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTfrk-rH8ULs9NUx8j8DVznoFDgWpy1fKhiwHBypDYWBXii9TEVwGTlwzoqUD4XVscGbjvrKiInouKLXp4pAkW5gujWc8DILTR_VIRft0m4jGKQ3c7HgJiDC4hYs_cy4IDu948iZ3yIAJbHioKxP7-m7vR-nkI-jOFVCBDVIxCgjiSvgo20LPffmfzn-Q/s3042/pexels-inna-lykasevuch-4337893.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3042" data-original-width="2285" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTfrk-rH8ULs9NUx8j8DVznoFDgWpy1fKhiwHBypDYWBXii9TEVwGTlwzoqUD4XVscGbjvrKiInouKLXp4pAkW5gujWc8DILTR_VIRft0m4jGKQ3c7HgJiDC4hYs_cy4IDu948iZ3yIAJbHioKxP7-m7vR-nkI-jOFVCBDVIxCgjiSvgo20LPffmfzn-Q/s320/pexels-inna-lykasevuch-4337893.jpg" width="240"></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="Photo by Inna Lykasevuch from Pexels: https://www.pexels.com/photo/bored-trendy-woman-with-celery-sitting-at-table-in-kitchen-4337893/" target="_blank">Inna Lykasevuch</a></td></tr></tbody></table><br><p><br></p><h4 style="text-align: center;"><b>Quinoa to replace White Rice</b></h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbNT-mzKmRGkhlnEeagzw5ALGwrz3FMmGlFXc9Fg1Dp09mnFflfGDO1fTIP1HY0aRWVifYuDW5C7uGgiMlYs2vKx5n0jlZZaWcXCkXh26HOUliJA5NuvFRjydHwQdA6BLh_ZixYQQCotqDjqYtM4uRpoGHWMnfc-wjjFZ8WSLmCl0XHYh30PBspP7E_I/s6000/pexels-harish-p-11115860.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="6000" data-original-width="4000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbNT-mzKmRGkhlnEeagzw5ALGwrz3FMmGlFXc9Fg1Dp09mnFflfGDO1fTIP1HY0aRWVifYuDW5C7uGgiMlYs2vKx5n0jlZZaWcXCkXh26HOUliJA5NuvFRjydHwQdA6BLh_ZixYQQCotqDjqYtM4uRpoGHWMnfc-wjjFZ8WSLmCl0XHYh30PBspP7E_I/w213-h320/pexels-harish-p-11115860.jpg" width="213"></a></div><br><b><br></b></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: left;">Quinoa is a nutritious whole grain and a great alternative to white rice. It is rich in protein, fiber, and essential minerals such as magnesium, phosphorus, and iron. Moreover, it has a low glycemic index and is gluten-free, making it an ideal food for people with specific dietary restrictions. So, if you want to add more nutrients to your diet, consider replacing white rice with quinoa.</div></blockquote><p><br></p><h4 style="text-align: center;">Rye Bread or crispbread to replace Sliced bread</h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEitDkxL1oYC8dKdLzbmGX__guNqvJa6pzmzpBIIAISuAp5dWIPUmkBbKVT1EPrfTxwvle921vdewGM3pJ-5cc-7bf9IQ7dGDN894YECYs5wQWZhCiF811Z-D_-evZ6TBUGjM6S70pxAx89qIXKkS1QdAHyXqgkNSL8Qv-KiUYD6FCvpfq8dh8JeZYPiHV4" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="400" data-original-width="600" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEitDkxL1oYC8dKdLzbmGX__guNqvJa6pzmzpBIIAISuAp5dWIPUmkBbKVT1EPrfTxwvle921vdewGM3pJ-5cc-7bf9IQ7dGDN894YECYs5wQWZhCiF811Z-D_-evZ6TBUGjM6S70pxAx89qIXKkS1QdAHyXqgkNSL8Qv-KiUYD6FCvpfq8dh8JeZYPiHV4" width="320"></a></div><br><br></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: left;">If you're looking for an alternative to sliced bread, you might want to consider using rye bread or crispbread. Both of these options are great for people who want a healthier and more nutritious option than regular white bread. </div></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: left;">Rye bread is a great source of fiber and has a lower glycemic index than white bread, which means it can help keep your blood sugar levels stable. Crispbread, on the other hand, is typically made from whole grains and seeds and can be a great source of fiber, protein, and healthy fats. </div></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: left;">So, if you're looking to mix up your bread options and add some variety to your diet, rye bread or crispbread could be a great choice.</div></blockquote><h4 style="text-align: center;">Mashed Cauliflower to replace Mashed Potato</h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEig0UxfbdExHufj5f4LHQhPLUiTOX2zJygXHhpB7ftQ6zvBFEN6PZ_mAQpqdWoeBxsvtDSwiTbb-Ie2on8x10eqcT-AhkKMkTYRCISM0iWIZWzz0WIkO3MMdJWNUKIuyeF0lgLOp6_h9qzFtwqZd7gPoCTgfp7pTWKNhtu3BDrW2KK1eoSxVocTd4yZFt0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="400" data-original-width="600" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEig0UxfbdExHufj5f4LHQhPLUiTOX2zJygXHhpB7ftQ6zvBFEN6PZ_mAQpqdWoeBxsvtDSwiTbb-Ie2on8x10eqcT-AhkKMkTYRCISM0iWIZWzz0WIkO3MMdJWNUKIuyeF0lgLOp6_h9qzFtwqZd7gPoCTgfp7pTWKNhtu3BDrW2KK1eoSxVocTd4yZFt0" width="320"></a></div><br><br></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">If you're looking for a low-carb or healthier alternative to mashed potatoes, you may want to try mashed cauliflower. This dish is easy to prepare and has a similar texture and taste to mashed potatoes, but with fewer calories and carbs. </p></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Simply boil or steam cauliflower florets until tender, then mash them with a fork or potato masher until they reach a smooth consistency. </p></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">You can add butter, cream, cheese, garlic, or other seasonings to enhance the flavor and make it more creamy. Mashed cauliflower can be served as a side dish or as a base for toppings like gravy, roasted veggies, or meatballs. Give it a try and see if you like it!</p></blockquote><h4 style="text-align: center;">Greek Yogurt to replace Sour Cream</h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgNTYwYcfAupKkEgkYxKcY87fgkdtSJ_UQZ1etIiNfBmXF9zIRDku0OmejQIZGJsvriDQwYXfjSgsqagrZJoCUZyKaiwBfZWRzd-DB4Yrka3QPjao7aVZ8wnO_ezxYagw8i3cTvqNOuC2nfWhnN1p2WGMCkE7d4OnWifYqK01aDrdccvnnnF1dfMSN4x4o" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="750" data-original-width="1127" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEgNTYwYcfAupKkEgkYxKcY87fgkdtSJ_UQZ1etIiNfBmXF9zIRDku0OmejQIZGJsvriDQwYXfjSgsqagrZJoCUZyKaiwBfZWRzd-DB4Yrka3QPjao7aVZ8wnO_ezxYagw8i3cTvqNOuC2nfWhnN1p2WGMCkE7d4OnWifYqK01aDrdccvnnnF1dfMSN4x4o" width="320"></a></div><br><br></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">If you're looking for a healthier and lower-carb alternative to mashed potatoes, then you might want to consider trying mashed cauliflower. This simple yet delicious dish is made by boiling cauliflower florets until they are tender and then mashing them until they reach a smooth and creamy consistency. </p></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">You can add butter, cream, cheese, or any other seasoning of your choice to enhance the flavor and texture of the dish. Not only is mashed cauliflower a great way to cut back on calories and carbs, but it's also a great source of nutrients such as fiber, vitamins, and minerals. </p></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Give it a try as a side dish or a base for your favorite protein and enjoy a guilt-free and satisfying meal.</p></blockquote><h4 style="text-align: center;">Water or sparkling water to replace Fruit Juice</h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgxdAyZDOEVkF4IkRK4iuDkjt1dO08N_-Lh32CBvO4mTK8ugqz15y_O6om4YYlq6lv8sKOApeE9rkOUq6GqFg3XBR4pZ-iWI30IQGuCUN-2yNu6Nk1TFC0L3BxficKo43FHypRpw67I0ZADC7fmxOaS2e8YvMzbTHs8TKC74vCHtLDjrdfynEh3u5xpnyY" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="750" data-original-width="1123" height="214" src="https://blogger.googleusercontent.com/img/a/AVvXsEgxdAyZDOEVkF4IkRK4iuDkjt1dO08N_-Lh32CBvO4mTK8ugqz15y_O6om4YYlq6lv8sKOApeE9rkOUq6GqFg3XBR4pZ-iWI30IQGuCUN-2yNu6Nk1TFC0L3BxficKo43FHypRpw67I0ZADC7fmxOaS2e8YvMzbTHs8TKC74vCHtLDjrdfynEh3u5xpnyY" width="320"></a></div><br><br></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">If you are looking to reduce your sugar intake or simply stay hydrated, you may want to consider replacing fruit juice with water or sparkling water. Not only are these options calorie-free and sugar-free, but they also provide numerous health benefits. </p></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Drinking water helps keep your body hydrated, aids in digestion, and promotes healthy skin. Additionally, sparkling water has been shown to help with indigestion and may even have a positive effect on bone health. </p></blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">So, next time you reach for a glass of fruit juice, consider opting for water or sparkling water instead.</p></blockquote><p> </p><span></span>

PART I : Five Healthy Simple Food Swaps

Judy Ann Magday January 17, 2024 Food Health and Mind

Embarking on a weight loss journey may feel daunting, but don't worry, making dietary changes doesn't have to be complicated! Check ...

<p>Let's conquer our healthy eating goals! Select satisfying snacks to beat pesky hunger and stay focused on our progress. Together, we've got this!</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgyIzhvP3c9Gkyy7NJkOv44SBbH0BbYcAqHsj4QSn9bxZIrvYNEULmEecquIs_zlFnIBDR_Fn1csU2O8ZIRig4VfUZsLR_YxqGxnjNBsvYhPlDCxGpMuyQHmbeIJBc9hvdPWObvVElXBPm8_lWq2ddacUcIQnlADV0AHPmgzX02s3-Z-eFzHoghs6SaSqI" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="4000" data-original-width="6000" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEgyIzhvP3c9Gkyy7NJkOv44SBbH0BbYcAqHsj4QSn9bxZIrvYNEULmEecquIs_zlFnIBDR_Fn1csU2O8ZIRig4VfUZsLR_YxqGxnjNBsvYhPlDCxGpMuyQHmbeIJBc9hvdPWObvVElXBPm8_lWq2ddacUcIQnlADV0AHPmgzX02s3-Z-eFzHoghs6SaSqI=w400-h266" width="400" /></a></div><br /><br /><p></p><p>The following options will fill you up and prevent cravings.</p><p><br /></p><p><b>1. Almonds and Brazil Nuts</b></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Brazil nuts are a rich source of selenium, which helps support the immune system and regulate thyroid levels. Almonds, on the other hand, contain Vitamin E, a powerful antioxidant.</p></blockquote></blockquote><p><b>2. Eggs</b></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Eggs are an excellent source of lean protein that will keep you feeling full for extended periods. They are a perfect option for breakfast or lunch. For a healthier omelet, ditch the cheese and enjoy guilt-free!</p></blockquote></blockquote><p><b>3. Greek Yogurt</b></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"> Get excited about natural yogurt! It's packed with protein and low in fat and sugar. Add some juicy blueberries or raspberries for a delicious and nutritious treat! Trust me, your tastebuds will thank you.</p></blockquote></blockquote><p><b>4.  Wholemeal Bagel with Banana</b></p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;">Did you know bananas are packed with potassium, vitamin C, and vitamin B6? Eating bananas can help improve your immune system and heart health and give you a power boost for your workout. So why not enjoy this delicious and nutritious fruit today with your Bagel! </p></blockquote></blockquote><p><b>5. Chicken </b></p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;">Wholemeal is a better choice. The protein in chicken will fill you up, and the fat content is minimal, so you'll feel full.</p></blockquote></blockquote><p><b>6. Turkey Salad Sandwich </b></p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;">If you're looking for a yummy and healthy sandwich option, try using turkey meat as your filling. It's super low in fat and will keep you full for hours. Plus, don't forget to add some fresh greens and juicy tomato slices. If you're a fan of pickles, throw those in, too, for some extra zing! 😋</p></blockquote></blockquote><p><br /></p><p> </p>

Choosing Snacks Wisely

Judy Ann Magday January 12, 2024 Food Health and Mind

Let's conquer our healthy eating goals! Select satisfying snacks to beat pesky hunger and stay focused on our progress. Together, we...

<div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia; text-align: left;">Children encountering molestation or sexual abuse of any kind is undergoing an emotionally stressful experience, they might be unable to confront these things and reveal what was happening. </span></div></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia; text-align: left;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw5gJPlcNPEvARa3ZuUrxPOVVvD2aCQqSnSp2dMlm-feOrSTptpuUcOgHqdM-Ql1h8hzMub-WVPWVBKrei2Yza-QY2JjKlMdGEWBxD0BXHARK-NuIiZxg2uAAR7RIOqQx30DkMJo40FJUh/s1131/spb_logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="663" data-original-width="1131" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw5gJPlcNPEvARa3ZuUrxPOVVvD2aCQqSnSp2dMlm-feOrSTptpuUcOgHqdM-Ql1h8hzMub-WVPWVBKrei2Yza-QY2JjKlMdGEWBxD0BXHARK-NuIiZxg2uAAR7RIOqQx30DkMJo40FJUh/w400-h235/spb_logo.png" width="400" /></a></div><font face="georgia"><br /></font></div><div><font face="georgia">If a parent suspects that a son or daughter has been molested, one authority suggests, asking directly if anything has happened. </font></div><div><font face="georgia"><br /></font></div><div><font face="georgia">"<span style="background-color: white; color: #1c1d1e;">The criminal justice system's efforts to protect children is supported by the Department of Justice's Committee for the Special Protection of Children which provides legal protection of children and monitors and coordinate the investigation and prosecution of cases of child abuse detailed in the Republic Act 7610</span><span style="background-color: white; color: #1c1d1e;">"</span></font></div><div><font face="georgia"><br /></font></div><div><font face="georgia">As published in "Child Protection Alert," a publication of the American Christian Voice Foundation, there are at least <b>25 symptoms</b> that you should watch for:</font></div><div><font face="georgia"><br /></font></div><div><font face="georgia">1. Explicit sexual knowledge.</font></div><div><font face="georgia">2. Precocious sexually related experimentation or speech.</font></div><div><font face="georgia">3. Toilet training relapses.</font></div><div><font face="georgia">4. Smearing of feces or urine.</font></div><div><font face="georgia">5. Gagging and unexplained vomiting.</font></div><div><font face="georgia">6. Speech problems.</font></div><div><font face="georgia">7. Regressive behavior</font></div><div><font face="georgia">8. Masturbation.</font></div><div><font face="georgia">9. Withdrawal from normal human contact.</font></div><div><font face="georgia">10. Stomach and head pains. </font></div><div><font face="georgia">11. Bedwetting.</font></div><div><font face="georgia">12. Suicidal depression and/or self-destructive tendencies.</font></div><div><font face="georgia">13. Excessive fear of selected individuals.</font></div><div><font face="georgia">14. Loss of appetite.</font></div><div><font face="georgia">15. Unexplained bruises or injuries in genital areas.</font></div><div><font face="georgia">16. Blood spotting or unexplained substances on underwear. </font></div><div><font face="georgia">17. Lack of self-esteem or self-worth.</font></div><div><font face="georgia">18. Abrupt or radical behavioral or attitude changes. </font></div><div><font face="georgia">19. Ulcers, colitis, anorexia, or other stress-related disorders.</font></div><div><font face="georgia">20. Alcohol or drug abuse.</font></div><div><font face="georgia">21. Frequent nightmares. </font></div><div><font face="georgia">22. Excessive passivity.</font></div><div><font face="georgia">23. Vaginal or urinary tract infections.</font></div><div><font face="georgia">24. Infections of the mouth, gums, or throat. [Be vigilant for venereal diseases of the anus or throat. Incidences are no longer uncommon in children.]</font></div><div><font face="georgia">25. Unexplained gifts, extra money, or the presence of pornography in your child's possession. </font></div><div><font face="georgia"><br /></font></div><div><font face="georgia"><br /></font></div><div><font face="georgia"><br /></font></div><div><font face="georgia"><br /></font></div><div><font face="georgia">Source/s: </font></div><div><font face="georgia">-FAMILY HEALTH Encyclopedia[1]pg. 185 </font></div><div><font face="georgia">-American Christian Voice Foundation publication</font></div>

Symptoms to Watch for your Children

Judes Biajedor July 19, 2020 Family Health and Mind Society

Children encountering molestation or sexual abuse of any kind is undergoing an emotionally stressful experience, they might be unable to con...

<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy48vhY5NJuxugX_iN3VMdWu7e_e4nq4j0ZP-FjExhAUN9GYbC1rKxB9hAZzFUMQ7Moi-YkpOgmtlkscrZ24R4nqWgB5jF3wPzaaD8YaprnXmISszf7nEXFejF8oRCqokv0C5i0xHT87Gr/s1300/spb_pexel_karolina.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1300" data-original-width="867" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy48vhY5NJuxugX_iN3VMdWu7e_e4nq4j0ZP-FjExhAUN9GYbC1rKxB9hAZzFUMQ7Moi-YkpOgmtlkscrZ24R4nqWgB5jF3wPzaaD8YaprnXmISszf7nEXFejF8oRCqokv0C5i0xHT87Gr/s320/spb_pexel_karolina.jpeg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><font size="1">Captured by: <a href="https://www.pexels.com/@karolina-grabowska" target="_blank">@karolina-grabowska</a></font><br /></td></tr></tbody></table><div style="text-align: center;"><br /></div><div style="text-align: left;">While not much can be done about baldness that is hereditary, there are ways of handling the problems of excess hair. If a woman has excess hair on her face, arms, and legs, it can be removed by shaving, waxing, electrolysis, or depilatories. </div><div><div><br /></div><div><b>Shaving </b>is the most direct but not always the most satisfactory method of hair removal because it is intended only as a temporary measure. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSWXENOluFrvltKQlVtGAKAqA7dCTAp9UijXolVSQ9lBFfAo34sXPavkg12eauen7Pq019P176Tyt4GERJ-h2tigXzSrANOjpZ0eajY270MgUNSrv5i7ID-6_HNIcr0sBbcwTZM1Wu8bN/s1300/spb_pexel_cottonbro.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1300" data-original-width="867" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSWXENOluFrvltKQlVtGAKAqA7dCTAp9UijXolVSQ9lBFfAo34sXPavkg12eauen7Pq019P176Tyt4GERJ-h2tigXzSrANOjpZ0eajY270MgUNSrv5i7ID-6_HNIcr0sBbcwTZM1Wu8bN/s320/spb_pexel_cottonbro.jpeg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><font size="1">Captured by: <a href="https://www.pexels.com/@cottonbro" target="_blank">@cottonbro</a></font><br /></td></tr></tbody></table><div><br /></div><div>An <b>alternate shortcut</b> is <b>bleaching </b>with diluted hydrogen peroxide; the hair is still there but it is not noticeable. </div><div><br /></div><div>Another method involves the use of <b>hot wax</b>, spread on the skin, and allowed to harden. When it is removed quickly, the hair is pulled away. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBsMDs2TKbfrVBo-0bUT6cJT0huUX4jc4XPjzZblANLgM193QAlzl74UtNkzjGgEniMQ6ow7qo0JxD-VCJTauCaBVcVLQuhhj0eTP3-RU-QpIbqLFcdI25NcRKdd3THPVd3F9H22OcDvC/s1880/spb_pexel_pixabay.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1255" data-original-width="1880" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBsMDs2TKbfrVBo-0bUT6cJT0huUX4jc4XPjzZblANLgM193QAlzl74UtNkzjGgEniMQ6ow7qo0JxD-VCJTauCaBVcVLQuhhj0eTP3-RU-QpIbqLFcdI25NcRKdd3THPVd3F9H22OcDvC/s320/spb_pexel_pixabay.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><font size="1">Captured by: <a href="https://www.pexels.com/@pixabay" target="_blank">@pixabay</a></font><br /></td></tr></tbody></table><div><br /></div><div><b>Depilatories</b> are chemicals that destroy the hair at the skin line. Both <b>hot wax </b>and <b>depilatories</b> have longer-lasting effects than shaving, but they must be repeated at intervals of several weeks. <b>Depilatories, </b>too, can produce unpleasant allergenic reactions. </div><div><br /></div><div>The only permanent method of removing excess hair is <b>electrolysis,</b> which is a time-consuming technique. Each hair root has to be burned out individually with an electric current. <b>Electrolysis</b> is recommended only for small areas and because of the time and expense involved. It would not be feasible for removing excess hair from regions other than the face. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSWUx3IjAvibz2qh_AOJtQ4oQXFKaMbC-eL6ypa5bdFuuX-v8_XpqWk4Mp65wBo2H1ZIjtwPTTXz62f5-92DsYaE7XRzrGGwLp-TD1kBgfrzfsXHtf_Y-7xMoJA1IG5BGv6tJIpnfe-B2E/s1880/spb_pexel_gustavo.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1253" data-original-width="1880" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSWUx3IjAvibz2qh_AOJtQ4oQXFKaMbC-eL6ypa5bdFuuX-v8_XpqWk4Mp65wBo2H1ZIjtwPTTXz62f5-92DsYaE7XRzrGGwLp-TD1kBgfrzfsXHtf_Y-7xMoJA1IG5BGv6tJIpnfe-B2E/s320/spb_pexel_gustavo.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><font size="1">Captured by: <a href="https://www.pexels.com/@gustavo-fring" target="_blank">@gustavo-fring</a><br /></font></td></tr></tbody></table><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>Source: The New [FAMILY HEALTH ENCYCLOPEDIA pg. 205-206]</div><div><br /></div><div><br /></div><div><div dir="ltr" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #333333; direction: ltr; font-family: "droid sans", arial, tahoma; font-size: 13px; outline: 0px; padding: 0px; text-align: center; transition: all 0.2s ease-in-out 0s; vertical-align: baseline;" trbidi="on">Thank you for reading! </div><div dir="ltr" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #333333; direction: ltr; font-family: "droid sans", arial, tahoma; font-size: 13px; outline: 0px; padding: 0px; text-align: center; transition: all 0.2s ease-in-out 0s; vertical-align: baseline;" trbidi="on">Leave a comment or message me for any concerns! </div><div dir="ltr" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #333333; direction: ltr; font-family: "droid sans", arial, tahoma; font-size: 13px; outline: 0px; padding: 0px; text-align: center; transition: all 0.2s ease-in-out 0s; vertical-align: baseline;" trbidi="on">Spread Good Vibes as always!</div></div><div><br /></div></div>

Removing of Excess Hair

Judes Biajedor July 11, 2020 Beauty Health and Mind

Captured by: @karolina-grabowska While not much can be done about baldness that is hereditary, there are ways of handling the problems of e...

An eating disorder has been an issue with teens or even adults all over the world. Most of us don't even know that we already have it not until we get to consult a specialist and be diagnosed. <div><br /></div><div>It can be inadequate or excessive food intake which can ultimately damage an individual's well-being[<a href="https://www.eatingdisorderhope.com/information/eating-disorder">1</a>].<div><br /></div><div>I had a consult last 2017 when I gained weight of 67 kg. I was stressed out because of work, I've done some extreme measure, I went through yo-yo dieting that ruined the natural order of my body to protect me from gaining weight. </div><div><br /></div><div>I research a lot on how to lose weight fast, enroll myself to a gym, and get a fitness coach. But...I still thought it was not enough, I take supplements which should not be given to my sensitive body, I even go for laxatives, because I felt guilty whenever I'm eating even just one cup of rice. </div><div><br /></div><div>I also thought that giving myself a "cheat day" would suffice my cravings throughout the entire week. BUT IT GROW WHAT'S LACKING. </div><div><br /></div><div>It was not easy to accept that it was me who ruined my physique, my skin, my overall health. </div><div><br /></div><div>I was advised to stop taking too much caffeine, do not fast as it will not help. A lot of things jotted down for me to prevent, but I do not mind it. </div><div><br /></div><div>I was concerned with money, not thinking about myself. I depend too much on the genes of our family, being slim, and thought that I will not get chubby. [but I was wrong] I suffered from different diseases, like UTI and Gastroesophageal Reflux Disease [gerd]. </div><div><br /></div><div>As of today, I'm still on the journey to discipline myself, to not eat a lot when I'm stress, instead to look for another way without ruining my health. </div><div><br /></div><div>Losing weight was never been easy. I have to connect all the dots to make sure that the things that I do, will not ruin my skin, my overall health. </div><div><br /></div><div>The struggle of fitting yourself in those pretty clothes and being able to walk confidently without any worry - I know that this is because of my insecurities. </div><div><br /></div><div>I've just accepted that being gluttony is a sin and I should be grateful and not ask for more. I am studying the right proportion for my body. Try to eat vegetables more. It did progress and I'm now 53kg. </div><div><br /></div><div>I was once 49kg, not too thin, just right for my body frame. I'll revive it once again and will age beautifully like anyone else. </div><div><br /></div><div><div style="text-align: center;"> </div></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETw8Ov2SVChaA88I5wU0nCd4qCl9jeL_s2fuKpndtl-Yb17W6qfMHSosjqEc6byiRqJgxPQ-u7q4CEyV6W09-ZzGtbdmeXPYrdDOG_2EL2rtXdWeaOG0fLSgc2NXj20fywyrXitAZRevI/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1554" data-original-width="1234" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETw8Ov2SVChaA88I5wU0nCd4qCl9jeL_s2fuKpndtl-Yb17W6qfMHSosjqEc6byiRqJgxPQ-u7q4CEyV6W09-ZzGtbdmeXPYrdDOG_2EL2rtXdWeaOG0fLSgc2NXj20fywyrXitAZRevI/s320/received_1590134771153325.jpeg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div style="text-align: center;">Thank you for reading! </div><div style="text-align: center;">Leave a comment or message me for any concerns! </div><div style="text-align: center;">Spread Good Vibes as always! </div></div>

Eating Disorder

Judes Biajedor May 14, 2020 Beauty Health and Mind Society

An eating disorder has been an issue with teens or even adults all over the world. Most of us don't even know that we already have it no...

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We have this discussion and I just want to share it with you guys.<br />
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Nowadays, our decisions and almost everything depends on what we see hear and feel.<br />
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And the NO.1 and powerful tool in your life that affects most of your decisions and everyday living is <b>Media</b>.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3dHi2gcWf4QBDbLy79Ylp24YOyEybCdGxAt2BZugc_Vvd0WUmvBhMWwWGCZdCrUBtw_bd3BC_7yy9WxMIn5rc_bt9c1ITASMkFeoUrR-BJuedIrU7AQfzBUHaf_3TYJ0lcGDPUCLHjGRp/s1600/pexels-photo-325153.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="864" data-original-width="1600" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3dHi2gcWf4QBDbLy79Ylp24YOyEybCdGxAt2BZugc_Vvd0WUmvBhMWwWGCZdCrUBtw_bd3BC_7yy9WxMIn5rc_bt9c1ITASMkFeoUrR-BJuedIrU7AQfzBUHaf_3TYJ0lcGDPUCLHjGRp/s400/pexels-photo-325153.jpeg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Captured by: <a href="https://www.pexels.com/photo/view-of-vintage-camera-325153/" target="_blank">Karol D</a></td></tr>
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So, let's define first what is "<b>Media</b>"?</div>
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"<i>these are kinds of medium (either in print, broadcast or in a video manner ) that transmit or store information."</i><br />
<i><br /></i>Well, there are so many different kinds of definition or interpretation on what Media is,<br />
It may portray or mean tools, or maybe people.<br />
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Let us now know the reasons why Media is considered powerful nowadays.<br />
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1. <b><i>Basically speaking,  it affects our decision</i></b><br />
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What you see through these mediums may affect how you perceive things,  it may affect negatively or positively to us when it comes to our decision making.<br />
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2. <b><i>You consider these/them as one of your saviors</i></b><br />
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Due to unknown incidents and life-threatening accidents nowadays,  the media provides information that may or may not keep you safe from harm and troubles.<br />
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3. <b><i>It can change you</i></b><br />
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These changes are not all positive. Due to prohibited sites that can be seen only by yourself,  and these advertisements (forgive me for this one) that show and predict some kinds of aspects like beauty, lifestyle,  what's Fab, we literally go for it, go for changes.<br />
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4. <b><i>Considered as a Destress tool</i></b><br />
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If you were on a hazardous day and you feel bad about everything happened to you throughout the day,  you may consider media as one of your distressing tool in your home.<br />
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5. <b><i>Statement</i></b><br />
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As you can see media can be a statement, why? If you were up to date about the recent events you were looking for,  then people will be amazed and think about how awesome you are.<br />
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6. <b><i>Help us to improve mentally and physically</i></b><br />
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One of the main aspects of media in our lives is to help us improve, nurture our minds by sharing information and facts that help us from everyday living; give informative guides and tips when it comes to our health.<br />
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THE POWER OF MEDIA

Judes Biajedor April 28, 2020 Health and Mind Society

We have this discussion and I just want to share it with you guys. Nowadays, our decisions and almost everything depends on what we see h...

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<b>Why you must love Math?</b></div>
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<b>Or should I say</b></div>
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<b>Why you must appreciate it?</b></div>
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I know, I know -- some of you will say 'Math is hard' Math is f***in difficult that even letters were there.<br />
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I have also been through that, hating Math and thinking about not liking it for the rest of my life.<br />
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Some of us were not that easy Bizzy to answer equations in the book, understand our teachers in adding and logarithmic equations, understanding the process of f****ng everything about Math.<br />
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But did you know it benefits in your lives, in our lives?<br />
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1.<b> Math let  us know how to count from 1-10 and make us smile from small things</b><br />
The most basic one, when we are kids (admit this one) you really love to say numbers 1,2,3 (haha) counting using your cute little fingers, which makes your parents or anyone sees you do that happy, they were very happy that you could already count !!<br />
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2. <b>Math let us know how to count money, almost everything!!!</b><br />
Without Math of course! , we wouldn't know how to measure almost everything around us, even the height of your ideal one (na' just saying)<br />
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3. <b>Math let us know how to get up for how many times we fail</b><br />
Psychologically speaking, subjects in our school teaches us a lesson, one of these is Math! , for how many times I, you, or they fail, I still believe that I will pass and make it!!<br />
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4.<b> Math lets us know the true happiness of success!</b><br />
For how many times you fail from your exams, it changed you; you try hard and study hard, and when you got your score and it was satisfying or more than that -- you will just feel that true success and so much joy!!!<br />
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5. <b>Math let our minds still working and help us with our studies</b><br />
Did you know math helps us to stimulate those nerves in your brain and keeps it working by thinking so hard, it helps us by means of making our brain active even at times of difficulty of understanding<br />
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And etc.</div>
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Thank you for reading! </div>
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Leave a comment or message me for any concerns! </div>
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Spread Good Vibes as always! </div>
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Why Appreciate Math?

Judes Biajedor April 27, 2020 Health and Mind Society

Why you must love Math? Or should I say Why you must appreciate it? I know, I know -- some of you will say 'Math is hard' ...

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I’m writing another personal content. This is not just about me, relationships, but somehow about life decisions. Whether I choose to <b>continue</b> or to <b>end it</b>.</div>
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Though, I may not seem interesting to be heard of or to read this content. Maybe??? There’s something that you can learn from it.</div>
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So, <b>I was about to quit my job</b>, because I’m going to study again. I can’t balance a regular job and school activities at the same time [I know my limits]. I know if I can do it or not.<br />
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My decision was based on my experience when I almost didn’t graduate in a University, due to the fact that I need money to suffice other projects in school. However, I need to sacrifice one subject in order for me to continue. But then I did (graduate), I was given a second chance by my professor. </div>
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This experience of mine scared me, my health was compromised and even my time with my family when I was a working student. I just...don't want that to happen again. </div>
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My current job doesn’t really consume my time. However, since I’m too far from home, calculating the time and effort was a big impact. I was overthinking these past few months on what to prioritize. I send my resignation to my manager andddddddddd….[something happened]. The next day, the boss of my boss [<i>lol I don’t know what words to use</i>]<span style="mso-spacerun: yes;">  </span>talked to me about my resignation and provided me options. Instead of resigning, I was told that they can request to adjust my schedule at work. It was a good thing though, it delayed my enrollment. So what happened next is… I just decided to study online but after a few months, I decided to really quit my job.<br />
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And then, <b>I was about to quit in life</b> [<i>not end my life</i>]. You know.. my current life now. Quit on everything that I’m doing and what I really want. I always fail even though I plan it carefully and make sure to remind myself every day for what I have to do in order to accomplish it.</div>
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<b>I finished this thought of mine</b> about work, pressure, and expectations! And <b>I start to accept the fact that, not all the time everything will go as you plan.</b></div>
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<b>I was about to continue another journey</b><span style="mso-spacerun: yes;"> </span>that might end my relationship with my family. But instead, I think about the possibilities of what could have happened to my siblings <b>because of my selfishness</b>, knowing they’re still young and dependent.</div>
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I can’t help myself with overthinking and I know it’s the root cause why I get this feeling – <b>exhausted from everything</b>. </div>
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Tough times are coming even in the midst of your life, where you are already suffering from a grave problem and then here comes another one! A never-ending journey. Well, it might seem impossible to knock that down, but things will definitely work out.</div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;"><i>IT MIGHT NOT BE TODAY, BUT SOON IT WILL BE.<span style="mso-spacerun: yes;"> </span></i></span></b><br />
<b><span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="mso-spacerun: yes;"><br /></span></i></span></b>
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End it or Suffer

Judes Biajedor April 15, 2020 Health and Mind Literature

I’m writing another personal content. This is not just about me, relationships, but somehow about life decisions. Whether I choose to con...

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I could hear it... </div>
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The loud clack of her stilettos on the wooden floor</div>
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Binding the endearing thump of my heart.</div>
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As I hide in my room,</div>
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wiping the salty fluid on my face that keeps dripping.</div>
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Anticipation, aghast, a mix of emotion overflows,</div>
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and then</div>
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the door opens...</div>
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A young woman stands in the doorway.</div>
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Wearing her most vibrant dress.</div>
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Having a thrilling look in her eyes.</div>
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She smiles at me, and no! </div>
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Not the kind of smile that will take your breath away.</div>
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Neither will make people woo.</div>
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It is an excruciating one. </div>
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I step closer...</div>
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Unknowingly, a nostalgic sentiment prompts inside of me.</div>
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Who are you? I ask solemnly.</div>
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You, I was YOU.<br />
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The Woman

Judes Biajedor April 01, 2020 Health and Mind

I could hear it... The loud clack of her stilettos on the wooden floor Binding the endearing thump of my heart. As I hide in my r...

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I don’t want to write anything about how I feel, but someone pushed me to. It might not be bad at all to write this??</div>
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However, I’m still afraid of what could be the outcome. [This is going to be a long story, but I’ll try to make it shorter]</div>
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At a very young age, I saw the reality of parenting and relationships. I was the one who caught my father cheating. That innocence of mine went away and I got confused about my life. </div>
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These fairy tales of happily ever after only works for others, but not to my family. I love my parents… and when I was about to choose which side am I going to spend the rest of my life – I choose my mom. I saw how many times she attempts to kill herself while raising us. [I was just 7 years old at that time].</div>
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I saw how it breaks the heart of my brother and sister, knowing that most of the adult thinks that children will not understand this kind of matter. BUT THEY DO, WE DO. I had to be strong at times my mother cry, throw anything that would make her remember my father, and when she can’t pull herself up.</div>
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When my father abandoned us, there was this feeling inside of me that I want to release for a very long time [I can’t explain, I don’t know if it is anger or eagerness to know why!??]. After 10 or 11 years he visited us, I don’t know what to react, instead, I keep quiet and don’t look at him all day. BUT when he kissed me on my forehead, a tear drops in my eyes [I silently cry].<br />
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I was never been honest about how I feel, being strong outside, showing my smile and living alone is my defense mechanism.</div>
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I’ve never shown it to my mom that I’m weak [that I’m crying for help]. Every time we fight, it breaks my heart. I felt like I’m a bad person. I always make sure to get good grades, awards from extracurricular activities and do household chores to make her happy [but it was not enough]. I always show that IDGAF, even if I saw how she treated me vs how she treated my brother and sister [there’s a big difference].</div>
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I always ask God as to why? Maybe because I’ve done mistakes that she would never forget. </div>
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It was never easy…. I get part-time jobs, swallow my pride and ask for help financially, I almost get to not graduate from college. [I feel consumed] Expectations were always slapping my face that I must be the person that they can rely on and what would they think of. </div>
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I must hold back my tears and cry when I’m alone.</div>
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Whenever my friends ask me about what’s happening in my life, I always told them the same answer, that I’m fine, I’ll get through this; that everything that is happening to me is normal.</div>
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Through the years, that hole inside of me grows that I don’t understand anymore if I am ME or another person already. I’ve hurt people because of lying. I moved on like nothing happened. </div>
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I try to give my all to my family and friends to cover up the things that are going on inside of me. I always put in a joke that I’m almost done [but I was].<br />
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I should have been HONEST

Judes Biajedor March 31, 2020 Family Health and Mind Society

I don’t want to write anything about how I feel, but someone pushed me to. It might not be bad at all to write this?? However, I’m sti...

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