Category: Health

Stressed Out? …Ways to help keep Stress Away

Stress… It is an everyday thing unfortunately. But does it have to be? “Stress is preventable and treatable. It can be challenging at times, but it can defiantly help your daily living.  Like with a lot of things, recognizing you have stress is the first if the first step.”

  How do you know you have stress?
  • Intense frustration, such that you feel like screaming, over crying, wanting to be alone
  • Panic when faced with a fairly simple tasks
  • Irritability and bad temper
  • Sleeplessness or over sleeping
  • A need for excessive alcohol or tranquilizer intake in order to relax
  • Physical appearance; disheveled.
  • You know you have stress.
What are ways your can relieve your stress? 
  • Take a moment to Breath: in through your nose out through your mouth
  • Get organized: If your home/office is messy you will feel messy.
    • Clean your home  
·       Clean your office  
·       Organize your pantry  
·       Make your bed in the mornings     
  • Get Rest: Rest is a must. You cannot expect your car to run with out gas… you must rest.
·       Eat a Good meal. In moderation, eat your favorite meal. Cook if that helps you.
·       Meals are very important.
·       Get Sleep is a must. You don’t want to end up burning out.
·       Light a candle: a scent that you find soothing
·       Bubble baths: Water allows for your mind to be relaxed
·       Sit outside away from the chaos and light an inscent
·       Do light things: When you are stress decrease your load. If you are always on the go… Learn to slow down and stop sometimes. 
·       Remain Positive: If you allow the hardships to overcome you, they will do just that. Make sure you continue to think positive. Think Positive about yourself
  • Exercise: Don’t underestimate the value of a brisk walk. It allows for your to clear your mind, allows oxygen to your muscles to allow them to relax.    
  • Talk to your friends: If you have kids and they are driving you crazy, or your work boss is telling you to do too much… Vent. It’s OK to vent. This doesn’t mean you have to talk down or bad about someone, just means you can tell a friend of how YOU are feeling and What YOU are going through.  
  • Have YOU days: This one is my favorite. If you are with a partner ask them to help you. If you are a single mom, ask a friend to help you. Personally, I love my Mani-Pedi days or Beach time. 
·       Read a Book: Allow yourself to be distracted by something that has nothing to do with your stress.
·       Listen to music: Listen to something that you know will calm you down.
·       Write your thoughts down in a Journal. 
    
If your stress is too much, talk to someone about it. Having tools to decrease your stress and possible anxiety will only help you. 
I wish you rest, peace and ongoing enjoyment of life in a serene way.  
Smile (if you want),  

Want and Need

In life, there are many situations that may bring you to say the word no, but you end up saying yes. A lot of them are in relationships, money, lifestyle, etc.
Knowing when to say no is much necessary. A lot of people do not say it too often and end up doing things they don’t really want to do. Or get too involved in life altering commitments. The following are some suggestions or things to learn and questions that you may ask yourself the next time something comes up.

Learn the meaning of want and need.

“Need” is a basic living essential like, if you don’t have it, you could die. Life food and water.

“Want” is something that you feel you need, or you really desire, but not having it doesn’t mean you die. Like the Luis Boutin heals.

Do I need this or do I want it?

Then learning to be truthful to yourself and honoring what you really need vs. what you want. At the end of the day, what you get or do not get falls on you. You will live with the choices you make. Yes people!!! What our parents told us growing up (well, mines always did) about making correct decision does follow us. And if you are reading this, then you will say… awe man! That old lady was right! LOL Mommy I love you and you are not old yet!

Nevertheless, pick, choose and learn what works for you.

If you’re dating someone, make sure you get what you need out of it, and make sure you give what you want to give to it. Learn that saying no will have some response and results from both sides. After all isn’t that a big part of a relationship…communication.

In friendships, learn to say no or yes. Allow your friends to be a part of your life, but don’t allow them to run it. Running your life is your job. Saying no is ok. And so is yes, as long as you are true to you.

In money!!!!!!!!! Defiantly learn how to say no. And learn what you want and what you need. And remember to save for a rainy day…lol.

Ok people, with that I’m off to make my dinner and not eat pasta and make some salmon because I don’t want or need the calories of pasta, but I do want and need healthy food. Just threw this in here to mess with you.

I hope you live and learn everyday, and learn to know what your want and need in life.

Live life, love, and be!
~JSV

Validation and Instinct

No matter who you are…or what you do, Validation at some point is an amazing feeling. Saying NO can bring you to Amazing too.

Anecdotal experience here!

I went to an awesome @AvionVentures event at IndieDesk in Downtown Los Angeles. I was there to see how I can take Bloggers of Health to the next level. We are here people! 😀 That’s our current reality right now and we are transparent and like to share so I said, here we go!

There were four amazing PowerHouses speakers there, MC’ed by His own powerhouseness Barney Santos from Gentefy:

Catherine J.K. Sandoval, the first Latina to serve on the California Public Utilities Commission.

Helen Iris Torres, Executive Director, Hispanas Organized for Political Equality

Liliana Monge, Co-Founder, Sabio

Deldelp Medina, Co-Founder & CEO, Avion Ventures

In the workshop I was working on my master plan (Bwahaha < I kid…); more so moving things around I already have to work with for them to make more sense. @Deldep was amazing! The workshop that Avion Ventures provided helped me! It put some screws back in my head.

Then…”and then!” Julia from Wild Horse Labs spoke, taught us what to know about our company/idea (depending on what level we are in) so we can talk to investors and obtain future workers and know how to grow and let go of our business and make that money to help serve our need.

At the end of the event, I spoke to Julia and we were having a great convo about a little bit of everything when our convo hit a validation point for me. She said, “No, you don’t have to work with everyone. No you don’t have to say yes to everyone. And yes have to be able to say No…in a kindly way of course!” Those words gave me chills. When she said those words, I felt so validated! You see I’m one to say no to people who I just don’t feel right working with. And yes to those whom I feel good working with. It doesn’t always have to do with who they are… Some are my friends and I don’t work with them due to ethics or I just know to trust me instinct. It doesn’t mean the other person is the devil… they are just not in my current path for my journey and who knows, they maybe in the future. I like using my instincts. I felt validated! … Even a grown up woman like myself enjoys to be validated for her thinking! This stems from something a few (a lot of people) have told me, “Make sure I play with everyone because Bloggers of Health is a new company.” And I have said thanks for the input, but I don’t play with everyone.

Its not that I don’t like to play with everyone in the sand box, I’m still kind, genuine, honest, silly and will be very nice to everyone including the ant (they are strong little suckers). More so, it’s that “feeling” I get- with whom I am to play with in the sandbox, and whom I don’t want to or shouldn’t play with in the sand box, and I trust my feeling; my instinct. They have gotten me through a lot in life.

When she said, “no you don’t have to work with everyone,” I literally almost cried. Because I felt understood, i was validated. I understood two things from that: 1. No, people don’t have to work to me, but they will want to someday. And 2. No I don’t have to work with people I don’t think will help or work with me the way I want to be helped or worked with. She provided an example: “It’s like dating! (Ha!) You pick and date the best people, not the not good enough for you! And what’s for someone else isn’t always for you.”  Eureka! More validation!  Heck she even spoke to me about my current dating life. Lol. Backtracking, not everyone is meant for you.  Your product is not for everyone. But when you do find someone you love to work with… Well it can be a hit! Ball out of the park, it was all you needed and who you where waiting for… Ha! Just like dating.

This doesn’t mean you burn bridges or cannot foster a relationship… it just means you know what you want for your business…and a partner.

Coming from someone who’s at a different level of Business than I am and hearing those words validated my thought process.

I want you to know that being you, trusting your instincts, your gut feeling, yourself will take you to places you would never think of or they will take you to where you are thinking of right now! (hoping it a positive and great place!)

That no matter what “level” of life you currently live, validation is good. Positive thinking is good. Knowing how to trust your self, your instincts are important. Knowing how to say NO is important! As humans our bodies where built/created to trust our self: our mind, body our heart and soul. I truly think it’s to help us in our journey in life and to stay alive!

So next time you feel that gut instinct of yours telling you something, listen to it. Hear it, and take action or not take action. Don’t over think it too much and don’t let your “amygdala get hijacked” either.

Trust you, be you, listen to you. Allow you and your team to guide you to your next flight. Allow others to help you if you think they are meant to be in your life. And tell yourself that if they didn’t want to work or help you know, however they might want help or work with you later.

Most of us lead our goals in life to survive, and thrive. Me I like to do it with Passion, compassion and a Healthy style. Know how to be teachable and you will learn, live and be amazing!

Thanks Avion Ventures, Sabio.LA, HOPE, CalTech, and Wild Horse Labs for your awesomeness. I appreciated your time and invite.  #LATINATechLA for all.

Smile (if you want).

Kindly,

Jes Sofia Valle

#LifeTips

Shoutouts! @AvionVentures @SabioLA @CalTech @Crowdismo, @Gentefy, @JessieMartinez, @MavenExperiance, and all others there making the Latina Women take their Place at the table.

 

Kindly,

 

Jessica Valle, Founder 
Bloggers of Health, LLC

 

Family Time: How to develop the time with Family

By Jes Sofia Valle

One of the things that we forget about first (believe it or not) is spending time with your family. We work so hard, so much for them, that we forget to make time to actually appreciate and enjoy the people we work hard for everyday.

So here are some tips to help begin develop your time with your family:

  1. As the PARENT: find out what is the time your children/Family is available and jot it down.
  2. Find out what your family likes to do individually.
  3. Now combine all their likes (including yours) into what I like to call a #SMASHUP . Definition of a SMASHUP: Make time in one month where everyone gets to try something (hopefully not too expensive) that the other person likes to play with… Mancala, Monopoly, Grand Theft Auto, Bicycle riding, movie watching, cooking, playing football, basketball, making sushi classes? The list can be endless… however, that is a great thing.
  4. Set up a time and meeting.
  5. Make rules for this family time:
    1. No negativity: So no reprimanding, I wanted to talk to you about your grades… (the rules are most of the time are for you the parent).  🙂
    2. Keep it Positive: Example,  That’s awesome!   NOT: That’s awesome, but you should do this or that… :-/
  6. Make it at least two hours.
  7. Put your Social Media Away.  Enjoy the time.
  8. HAVE FUN!

#Superbowl Guacamole

The Guacamole Recipe

by Christy Wilson

Anytime my family gets together, there is always a bowl of guacamole on the table. Whether it’s for chip-dipping or for spreading on a tortilla or burger bun for grilled meat, chicken or fish, guacamole is a fresh, delicious and healthy addition to almost any meal.

As the base ingredient to all guacamole recipes, avocados provide 3 grams of heart-healthy monounsaturated fat, a mere 0.5 grams of saturated fat and 2 grams of fiber per serving (1/5 of a medium avocado). Mixed together with herbs and fresh ingredients, guacamole is a nutritious alternative to other high calorie and processed dips and/or spreads.

When I was a kid, I looked forward to the weekends my dad would light-up the charcoal and grill steaks (carne asada) in our open brick chiminea. Meanwhile, my mom would be in the kitchen heating tortillas and fixing a bowl of guacamole for us. I especially enjoyed helping Mom with this because it was foolproof–all I had to do was mash avocado and mix in the ingredients she had chopped. “Like this?” I’d ask, then quickly be reassured with a “yes, just mix…and taste it. Add whatever you think it needs.” Too timid to experiment with spices and risk ruining the whole thing (!), we’d taste-test together and surprisingly leave enough guacamole to share with the rest of the family!

Over the years, I’ve added my own flair to Mom’s original recipe, but the basic ingredients still hold: ripe avocados and lots of cilantro and lime juice. Now I share the experience of making guacamole with my own kids who will hopefully keep the tradition alive and someday add their own twist to this family favorite.

 

Serves 8

Prep time: 15-20 minutes

Ingredients

5 ripe avocados

1/2 cup chopped cilantro. Save a few leaves for garnish

1 medium tomato, roughly chopped

6  key limes, juiced (adjust to taste, I use 6 or more because I like my guacamole “limey”)

1/4 cup finely chopped onion

1 small clove of garlic, chopped and smashed into a paste-like consistency

1/4 – 1/2 cup cottage cheese (I use lowfat but use what you have)

1/2 tsp ground cumin

1/2 tsp season salt

Ground pepper, to taste

1/2 tsp granulated garlic or garlic powder

1/2 tsp dried, whole Mexican oregano (smash leaves between your palms to release the aroma and flavor)

Optional: Diced Jalapeño or chili powder for some added flavor and  heat.

 

Directions

1. Slice all avocados in half. Remove and discard pits. Scoop out the flesh and place in a large bowl. Mash avocados with a fork or potato masher.

2. Add the remaining ingredients into the bowl (from cilantro to the oregano)and mix with the mashed avocados.

3. Adjust seasonings to taste. Add jalapeño and/or chili powder for a spicy kick.

Tip: If making a large batch of guacamole ahead of time, keep it from browning by following these steps:

1) Spread guacamole evenly in the bowl.

2) Squeeze lime juice over the top and place plastic wrap right on top of the dip, leaving no air pockets between the dip and the wrap. Exposure to air  is what causes avocados to oxidize and turn brown.

3) Refrigerate until ready to serve. Stir before serving and garnish with a few cilantro leaves and some freshly chopped onion and tomato.

Enjoy!

~CWN

– See more at: http://christywilsonnutrition.com/the-guacamole-recipe/#sthash.77bDl7Yg.dpuf

Don’t Gamble With Your Heart: Be Heart Healthy

By: Yesenia Noriega Garcia

February fast approached us this year and we cannot help but to think of it as the “love” month. You start noticing the stores turning into a sea of pinks, reds, and hearts everywhere you go. It’s almost as if it’s unavoidable, the stores start shifting in colors, people tend to become more per say nice and start showing appreciation to one another. Who wouldn’t want that right!? Well yes, we can all use some type of love and appreciation in our lives. It is the perfect month to learn about the risks for heart disease and how to stay “heart healthy” not only for yourself but for your loved ones as well.

Cardiovascular Disease (CVD) -including high blood pressure, stroke, and heart disease is the number one killer among both women and men. According to the American Heart Association statistical update the United States CVD costs are over $300 billion each year. (Includes medications, healthcare services, and loss productivity) Many of these CVD deaths could have been preventable if only people practiced healthier habits and healthier lifestyle choices.

Often times having a Cardiovascular disease prevents individuals to engage in family activities, affects performance at work, and disengages them one way or another. Ask yourself, “Do my loved ones matter?” If yes, then so should your heart! It’s never too late to start on a new healthier you. Where there is a will there is a way. Let us guide you into the path of a healthy heart and a better you. Let’s start one step at a time, learning the risk factors and preventable measures to live a quality life.

Here are a number of risk factors for CVD you can control: diet, tobacco use, obesity, physical activity, diabetes, high blood pressure, high blood cholesterol. Plan for prevention for better heart health, you’ll be surprised how these tips can become lifelong habits!

First thing, work with your health care team. Getting yearly checkups is highly advised, your medical doctor can test for risk factors for CVD that often go unnoticed. Choosing a healthy diet is a wonderful alternative that will help you avoid complications in the future. It helps if you limit the amount of sodium intake but you must also eat plenty of fresh fruits and vegetables. Maintaining a healthy weight can help you decrease your risk for CVD. Being overweight and or obese can increase your risk; get in check with your body mass index (BMI) to ensure you are at a healthy state. Exercising regularly helps maintain a low cholesterol level and healthy weight, so why not practice it? Physical activity is extremely important for your overall health, whether it is a 10 minute walk or a 1 mile run, it all helps.

Other preventable ways are to not smoke and to limit the amount of alcohol use. Smoking cigarettes greatly increases your risk for CVD, if you smoke consider quitting if you don’t then great for you. The downside of alcohol is that it increases your blood pressure which is also a risk factor for heart disease. Women should be limited to one drink per day and men two drinks per day if you decide to consume alcohol.

As you begin to incorporate small changes into your lifestyle it is important to not get overwhelmed. Bring a partner along, invite your coworkers for a walk during lunch hour and exchange healthy recipes. Although it may seem hard to adjust to and you may not follow all the tips precisely, do not get discouraged! Get a good night sleep, rest up and do what you did not finish tomorrow. Find things to do that you enjoy, that are fun and decrease your stress level. Remember that it is okay to reward yourself once in a while, keep the motivation flowing. After all, you are beginning a new healthier version of yourself, embrace it.

References:

  1. Go AS, Mozaffarian D, Roger VL, Benjamin EJ, Berry JD, Blaha MJ, et al. Heart disease and stroke statistics—2014 update: a report from the American Heart Association. Circulation. 2013 [Epub ahead of print].
  2. CDC.Vital Signs: avoidable deaths from heart disease, stroke, and hypertensive disease—United States, 2001–2010. MMWR. 2013;62(35);721–7.

 

It Inject or not to Inject? The #MV Issue.

aapaz

We recently asked Dr. Arturo Gonzales, Child pediatrician and member of the American Academy of Pediatrics-

What is the most important thing to talk about right now when it comes to children?

He said:

“Measles: Vaccinate your children. It will save them and others against this very contagious and potentially fatal disease. Talk to your Pediatrician or primary care provider.

Vaccines are safe. Tell your friends.” 1

A lot of people are losing their children because they refused to get their children vaccinated (aka Injected). “Tell your friends” to get their children vaccinated. Save a life.

Reference:

Dr. Auturo

Arturo Gonzalez, MD FAAP

http://www.azaap.org/

Google Helps Small Business

 

Need help connecting with opportunities?

Google’s Small Business Supplier Diversity Program  is designed to connect more minority-, women, veteran- and LGBT-owned businesses to opportunities within our supply chain and procurement system, while offering access to tools and training to help them grow on the web.

google.com/supplierdiversity

It’s an amazing program! Check it out!

Reference: Information provided by Google.

All Stressed.

As a human we carry a lot of stress. Everyone has different types of stressors. Some people don’t have a home. Others don’t have the ability physically to do something, others bear everyone’s issues, and others advocate or fight for your others, your dinner party isn’t going right and many others have different types.. All in all, everyone has stress. Some people need help reducing their stress, and that too is ok. No one is excluded. Just because you are or are not educated doesn’t make your stress any less or more than the next person. It just means that you are going through something and that in this moment in your life your body is reacting towards something that you are either going through or went through. The question is how will you work through it?

There are many types of ways people work though stress. Here are a few.

You can always talk to your doctor. You can talk to your psychotherapist. You can do both and integrate coping skills. (That’s what therapist call things that can help you reduce the intensity of behaviors, feelings and what not).

Here are some basic coping skills that can help you through until you have your doctors & therapist appointment. They will help you have an individual plan to help you through your stress both physically and mentally, they usually play hand in hand.

1. Wake up a few minutes early to give you “you time.”

2. Eat breakfast. Eat your recommend meals (talk to a registered dietitian).

3. Take a brisk walk with a friend.

4. Yoga? That’s my fav!

5. Breath 25 times (in through nose, exhale through mouth).

6. Read a book

7. Watch a happy movie.

8. Spend time with friends.

9. If your family doesn’t give you anxiety, spend time with them! 😉

10. Drink your recommend amount of WATER.

11. Stop drinking too much coffee. Some is ok, talk to your doctor about that.

And follow up with your doctors.

Making sure you get help and learning to ask for help only means you take care of you.

If you don’t have a doctor, Get Covered. You have until February 2, 2015.