# data[].attributes.body
6/1/2019
This weekend, me and couple of other friends are going away for a bachelorette party. We have planned couple of surprises for her, to pamper and show her how much we care about her. I hope that everything will go as planned and she will enjoy her time and get well rested for her big day in two weeks.

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5/27/2019
I now a seven months old constant need of attention can be overwhelming so when we were together I offered to help my friends by taking care of their baby boy, I felt like probably they could enjoy the party better and get to catch up. I enjoyed spending time with him as well, he is a cutie.

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5/28/2019
I am so excited about Summer, since I am not taking any classes. This means after work I have time to do lots of stuff, I have planned couple of trips, prepared a list of books I want to read and get back my arts and crafts I used to do. I cannot wait for my last final to be over.

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5/29/2019
I feel like recently I have been consuming more alcoholic beverage then before and probably I should be more careful about it, a glass or two of wine can become major problem soon. I need to figure out is causing me to want to drink, my guess is because it makes me feel lighter and more relax. Which I have to find a less destructive way to gain, like reading a book or taking a walk.

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5/29/2019
There is couple of I bills and other paper work that I need to take care. But I keep forgetting to do them and only remember when I don't have access to them. I am setting a reminder on my calendar so I will do them tomorrow morning.

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Week of 5/28/2019
This past week I was not paying intention to my calorie intake. I am not sure what is the reason, I think combination of being overwhelmed and getting tired of keeping track. So probably I over consume here and there that I am not proud of. I have to come up with a better system to keep me motivated, I feel like in 2 weeks when the classes are over, I will have more time so I can exercise more.

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Week of 5/20/2019
Usually by the end of term, everything gets hectic and I have to lose sleep in order to keep up with daily tasks and all the assignment and tests. However for some weird reason, this week considerably was quite and easy. So I just spend some time catching up with study and doing some assignment, giving me the opportunity to go to bed early enough to have 7 or 8 hours of sleep.

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5/21/2019
I love swimming and water, and I think the best exercise for me is swimming because first of all I love doing it so I don't get tired or bored soon, second it is a great exercise that engage the whole body and has less impact on joints and third it boost my mood and makes me happy. therefore as the weather is getting warmer I am planning to spend more time swimming.

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Week of 5/20/2019
I believe all of us has a role to make the world a better or worse place. So I think it is important to make a wise choice. I always try to recycle and sort waste as much as I can, by dividing the glass and metal from regular waste. Also, another important task is collecting the plastics and recycling those. Our workplace has a station for collecting the plastic water bottle and other similar items. I collect them from home and office usage and hand them to them.

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Week of 5/20/2019
This week I am out of town for work and staying in hotel, which makes it hard to eat healthy as usual. Specially when it comes to fruits and vegetable, I am not able to put the time and buy them separately, so I am just grabbing a quick bite here and there. However, I still try to order a better choice. For example today, I could choose between french fried and green salad for my side, and I ordered the green salad. Small things matters to. I will try to eat more fruit this weekend.

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Week of 5/20/2019
I have developed a back pain for some reason, and it's been bothering me for the last couple of days. It makes me less productive and moody. I tried using muscle relaxer medication and ointments to reduce the pain and as of today it helped a lot. However I believe it is mostly because of my stationary job that keeps me behind the computer all day. I am thinking to setup some brief walk and stretch exercise during working hours to take the pressure off from my hips and spine.

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week of 5/20/2019
These couple of days I have been preoccupied thinking about my future academic goal. At some point I feel I need to make a decision and move on. if overthinking is not as harmful as under-thinking, it certainly is equally not efficient. It is important to make a list of my goals and priorities and come up with a plan.

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5/13/2019
I manage to do a much needed clean up and laundry. It's nice to find some extra time to do a little more, It can help with mod boost when you walk into a clean and organized space after a long day at work.

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Week of 5/12/2019
As teenager, I used to write a lot and I got to publish couple of them at the newspaper and magazine. Now after several years passed, I still love to write but didn't put the effort. Recently I have started to collect ideas and doing some research, and just started to write a new story. I am sure if I put enough time and effort to it, I will be successful.

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5/12/2019
This past weekend, i managed to do lots of exercise and actually set a new record at my health tracker on my smart phone. I am so proud and happy about it. With the pleasant weather and hopefully ending the semester soon, I am looking forward to have time to get to all the stuff that I love to do.

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5/14/2019
Sometimes we are sensitive about a topic or we think the other person doesn't want to talk about it. So we stop the communication which can escalate the situation pretty quickly and make us upset. I think the best thing to do is stop assuming and actually talking opening at a time when all of us are at ease.

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5/14/2019
I think I am getting sick which is my own fault. With the weather recently being hot and cold, I have to be more careful and have an extra jacket so I can layer up and down depending the weather. I am trying to boost my immune system by taking vitamin C.

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5/16/2019
I didn't get chance to do grocery shopping and cooking, therefore I had to buy something from outside to eat. I stilled tried to choose something healthy. However, it is important to eat fresh produce and big portion of vegetable and salad everyday. I try my best to squeeze food prep in my daily schedule, and have some quick meal ideas for days like that.

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Week of 5/5/2019
As a new family, I try to establish a lifestyle that would help us to be healthy and energized when we grow older. That include eating healthy, being careful of our sleeping patterns, being active, trying to relax and present in the moment and many other small and big detail. I know that change takes time and only small and steady steps will count on the long run. Therefore, I try to be as consistent as possible to achieve my goals.

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Week of 5/6/2019
This weekend I am going to on a trip and I won't be able to do my assignments over the weekend. So I have come up with a schedule so I can finish everything before Thursday night because that's when I am going to catch a flight to my destination. Hopefully I would be able to finish everything on time.

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Week of 5/6/2019
I have set a challenge to finish certain amount of steps this month. So I have been walking for an hour everyday. Then just to make it more effective, I do 3 sets of squad and crunch. Feel so much better.

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5/6/2019
I try to have plan for most of my time, so over the weekends I usually plan my day with different tasks and activity so I can manage my duties and also have fun. But when the weekend is over, usually on mondays I am exhausted so I don't do much when I return from work, so this monday I was feeling super tired and sleepy but I didn't want to sleep since it was already 5 in the afternoon when I arrived home. So I watched one of the netflix's tv shows for couple of hours. I am sure watching one episode is not bad but when you binge watch that is not very good. So next time i will limit it to only one episode.

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5/5/2019
I usually water our plants on Saturday, this week we were out most of the day so I forgot, however I watered them the next day so hopefully they would be ok. I remember when I was a teenager I made an electronic circuit board that would determine if the soil is dry and would alert you, maybe I should build the same thing again.

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5/5/2019
On Sunday I was being careless. I sat on the edge of the bed while folding laundry. So I tried to get a little more back without looking and fell down from the bed on my back. So now I have a swollen and painful back which bothers me for in most position. I should have known better and been more careful where I am sitting.

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4/28/2019
My sister was having some hard time so I offered my help and we were able to talk and come up with some available and possible solution that could help her or maybe ease it. I think sometimes when we are thinking out loud, it helps us to see better and get a better perspective.

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4/29/2019
After learning last week that laughing real or forced can help with our health, I have tried to laugh more and share this fact with others. I knew that smiling and laughing is great for us but I was under the impression that only real ones count. Also, amazing laughing is contagious.

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4/28/2019
This weekend I got to study a little bit more and get caught up since last week I wasn't able to study that much. So it was productive and satisfying.

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4/30/2019
All of us had a boss at some point of our life that she or he has some attitudes that makes us angry and feel bad. Recently, I realized my boss is constantly micro managing every task and it really effects my mood around him. I am not sure how can I bring it up and try to fix it in some how because I can't function well when somebody keeps telling me what and how to do simple tasks.

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4/29/2019
Just because I was feeling down and low in energy, I ate ice cream. I knew that it is not the right choice but still it didn't stopped me. Therefore I came up with a better solution, I won't buy any ice cream or junk food so I won't get to eat them as a late night snack or comfort food.

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4/29/2019
Recently I have been tired most of the time and not in a great mood. Which really makes me nag all the time. It is not fun to be around me currently. I am aware this but still can't help it. I think I just need to sleep better so my mind can function better. I need to come up with a better daily schedule.

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4/14/2019
We got to spend last Sunday at the beach. We rode our bicycles and later laid on the sand and absorbed some sun. It was a pleasant weather and we talked and watched the waves and seagulls. It was a much needed relaxing day for both of us.

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Week of 4/15/2019
Sometimes we get used to quick bites, so we stop taking time to sit down and prepare fruit platters and enjoy  it peacefully. Last week I did that and because I was not rushing,  I had a great time. So it was both physically and mentally refreshing.

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Week of 4/15/2019
During the spring break, I got to dedicate some time to organize some of my clothes and paper works which was very productive and freed up some space. I try to be organized regularly so it won't get accumulated, but sometimes you have to knock up some major stuff on our free time.

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week of 4/22/2019
I feel like this is going to be repetitive by now, but again I didn't get a chance to work out either, basically this week I only worked. There will be days like these, but hopefully there won't be too many of them, since I have to stop everything else in my life during that time period.

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week of 4/22/2019
This week I didn't get to eat healthy as usual, since I was not at home to prepare my food and most of the meals we had to go out with group of colleagues. I still tried to eat salad and healthy choices. It's harder to stay in track when you are away on an intense schedule.

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week of 4/22/2019
This week I went on a work trip, so I had to work till late night, therefore I didn't get to study as usual. Right now I am at the airport, waiting for plane boarding to return home, hopefully I will get to catch up on the remaining days of the week.

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4/7/2019
As we are happily getting close to our spring break, I planned my time to be productive and fun, I have made some appointments, scheduled to organize my dresser and closet, catch up with some friends and most importantly rest and have some fun. I also, finalized my trip next month, we are planning to go to the east coast to be present in my sister-in-laws graduation ceremony. It's important to plan ahead so you can enjoy and have time to do everything to have in mind.

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Spending Some Quality Time with My Parents

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Spending Some Quality Time with My Parents

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4/7/2019
April 7 is the Armenian Mother's Day, and we spend some time with my parents, talked and ate dinner. It was a very nice and pleasant evening. Couple of years ago when my whole family used to live in the same country, my sisters' and my aunt's family would all gather on holidays and celebrate together. However, now half of us are living so far, making it impossible to meet each other regularly.

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4/9/2019
It's nice to help other people, sometimes there are things you are good at and maybe that same task is complex for somebody else. One of my colleagues had some trouble applying to a position that has been posted in our workplace. So I spend some time and help him develop a good resume and cover letter. Then we completed the application and applied for the job. Hopefully he will get the job!

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Week of 4/8/2019
I drink black coffee once a day in the morning. This week I had more than one cup some days, which I know it won't affect my health significantly for just couple of days. However, it's important to keep in mind and try to maintain a balance.

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Week 4/8/2019
As I mentioned in my previous post, I was very busy this week. Amazingly, at the office I had a lot to do as well, there are several projects that we need to complete by the end of next weeks. Unfortunately having only 24 hours to work with per day, I had to give up a task, therefore no grocery shopping, cooking or cleaning afterward, gave me some time. Also, I tried to prepare the healthiest option among premade meals. Sometimes you need to get creative but still I think I managed well even thought I had to eat not so fresh food. Below is similar to what we had:

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4/10/2019
Recently with the midterms I have been so busy and had to keep a tight schedule in order to be able to finish my task and I really don't appreciate when people try to intrude and take my time. One of my classmates in other course has been doing these for a while and I didn't mind on the other weeks but this special week was too much. I would tell her that I am at work or I am getting ready to sleep (around midnight) but she would still keep asking questions. I didn't communicate effectively with her and I just got angry which is not healthy. I have to be more open and ask her to connect me another time when I have more free time.

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3/31/19
Sunday we went to a park in Glendale and we had such a great time. I love spending time outside. We met some friends, ate lunch together and played some volleyball and Frisbee. I was a complete package of socializing, outdoor activity and enjoying great weather.

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3/30/2019
Last weekend I dedicated couple of hours and helped my parents with their computer question. I am really happy that they decided to learn to use computer but it is not going very smooth for them. I suggested to help them understand computer system better and teach couple of useful tricks and shortcuts. I also asked them to write down all of their question so we can go over it together. I went to their place and we worked on this topic for couple of hours. Hopefully they are feeling more confident about using computers now.

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4/1/2019
I am using a mobile app called "Headspace" which has guided exercises for meditation. I really enjoy doing them but I don't do them very often. Sunday and yesterday I dedicated 20 minute each night before sleep to medicate and do some breathing exercises. I was really soothing. I will try to do it once a week.

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4/1/2019
Since the mid terms are starting soon, I need to dedicate more time to study. However, as I said earlier I am not feeling tired and unmotivated recently. I really need to make myself to sit down and study. I tried to set some goals and reward to motivate myself. I am sure this feeling will pass soon but since you cannot take a mental health break from you mid terms, I have to study as hard as I can.

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4/2/2019
Although my boss is a very nice man but sometimes he would interrupt me when I am talking and explaining with others. I feel like this makes me look unprofessional, I haven't talked about it with my boss yet and it makes me upset and angry sometimes. I am thinking to bring it up when both of us calm and don't have much to do. I need to research and learn how to talk about it.

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Week of 4/1/2019
Recently I have been feeling overwhelmed and disappointed, not really sure what is causing it but specially at night I feel very sad, I am trying to keep myself busy but anyway as soon as lay down to sleep, I can't help it. I have tried to take about it with others and it helped a little bit, still actively looking for other ways to make it stop

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3/28/2019
I like to wake up early enough so I can get ready for work calmly and I don't need to rush. After the daylight saving it was harder for me to wake up early enough, however I was able to adjust my time eventually this week. SO I was able to wake up in time to enjoy my morning routine as well.

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Week of 3/25/2019
This week I jogged 5 nights out of 7 . The reason I didn't jogged the other 2 nights is that I have another class till 10 pm, but every other night I jogged for half an hour which helped me to sleep better and feel more refreshed during the day. I am happy that I was able to stay motivated and planning to keep it that way.

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3/27/19
It's important for me to help people around me to be happier even if a little bit. Since half of my husband and my families are living out of US, I tried to cheer everybody by getting everybody together, even though virtually, and celebrate an Armenian holiday together. I felt so good and can see others enjoyed spending some time together and catching up. Technology advancement gives us the opportunity to share experiences like this.

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Week of 3/25/2019
I Have a bad habit of sitting with my back in a posture that puts my spine on unnecessary pressure that also makes my hips, knees and shoulder hurt in result. I try to keep remind myself to sit straight, but long hours of working behind desk doesn't really help either. The result this week I had a very bad lower back pain that won't go away either i sit, lay down or walk, which is pretty frustrating. I bought some trainers but don't really enjoy using them, I just try to keep reminding myself to sit straight with my shoulders in natural posture.

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Week of 3/25/2019
For some reason, I don't feel energetic these couple of week, I have headaches and don't want to do anything but rest. This is obviously a problem since life doesn't just pause for you. So I have been slacking and honestly didn't put the effort necessary. I understand there are times that our body or mind needs a rest. Anyway, I am taking vitamin B complex pills so it would boost my energy so I can keep up with my tasks.

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3/24/2019
At Sunday night we had some guest and by the time they left and we cleaned up, I was so tired that I didn't clean my makeup in proper way and just used a makeup remover wipe instead. It's important to take care of our skin, since during night it also rest and by not letting it breath can effect it. I need to be more careful and get out of my comfort zone in order to have a healthy body and mind

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3/20/19
Yesterday at work, I put extra effort to find a better a way to do a task that we were doing in a tedious way previously. It was a Microsoft Excel issue and I searched in the internet and tried couple of things and finally found a visual basic code that would give the same result in a shorter time and can be updated if input data changed. I felt very positive after doing that.

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3/19/19
When I was a child and young adult later, I always enjoyed reading books. However, when I get older I could put the time to read as much as I wish to. I bought a book written by on e of my favorite authors, Eric Emmanuel Schmidt, couple of months ago. But I just started reading it couple of days ago. I am glad that I am reading it now and I enjoy it. The book is called "Three Women in a Mirror".

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La Femme au miroir book. Read 116 reviews from the world's largest community for readers. Anne vit à Bruges au temps de la Renaissance, Hanna dans la Vie...

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3/17/19
Last Sunday, my husband and I decided to no use our cellphone for the whole day, which meant no checking emails or social media. It was very nice, we had to find new ways to spend that extra time that we had, which was surprisingly a lot of time. We actually enjoyed our morning coffee in a more relaxed manner and both of us felt that we are paying more attention to the other one in the absence of cellphones.

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Week of 3/18/2019
I try to call my parents once a week but recently I have been too swamped with work and studying, I didn't the chance to call them for two weeks. I feel bad about it, because I can absolutely make time for them in my daily schedule. I think the most practical solution is to actually set up a reminder on my phone for a specific time of day that I know all of us would be free, that I will dedicate that period of time to them and won't forget to call them.

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Couple of nights week of 3/18/19
Recently I am not able to sleep very well, I keep getting anxiety right before going to bed. I am not sure what is causing it, but it started to feel like a habit. It also effects my husband and he can't sleep because of it as well, which makes me feel worse. I need to find a way to overcome this situation. I am going to try chamomile tea tonight and to meditate for 10 minutes before sleeping.

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3/20/19
Last night I was too tired to floss my teeth. I just brush my teeth and went to sleep and in the morning I woke up with guilt. I promised myself to make sure to take care of my oral hygiene as soon as I finished eating so I won't have an excuse to skip them, before I am too tired and sleepy.

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week of 3/10/2019
I have a big cup in the office, so I measured and it holds up to 12 oz. My doctor mentioned that we need to drink 2.5 liters of water daily to stay hydrated. So I calculated if I drink 4 cups of water from 8:30 till 4:30 that I spend at work. i would only have to drink 2 regular 8 oz cups of water in the evening. It helps me to feel fresh and calm.

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3/13/2019
On my last week's post(the one below) I wrote about plastics and how I am contributing to consume less plastic in my daily life. Professor E mentioned that she uses a straw that can be washed with the brush that comes with it and get to be reused. So I search for something similar in amazon and found a stainless steel version of it that comes with tiny brush. there are couple of straws in each pack, so I gave some to my husband as well. If you are interested you can get them from amazon by typing "Stainless Steel Straw".

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3/11/2019
I have an app in my phone where I can keep track of my expenses, at the end of the month and year I can see how much I spent on certain things. I didn't get the time to enter them for couple of weeks but I kept the receipt. On Monday, I sat down and entered everything. It helps a lot, specially if you have a goal to purchase something. It gives you a real sense of your saving so you can plan toward your goals using this information. It also allows you to pin point unnecessary expenses. I have copied the link to the app that I use, but there are hundreds of other apps as well.

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Looking for an expense and budget tool? Stop searching. Expense Manager is simple, intuitive, stable and feature-rich app that is just designed for you. Everything you need at your fingertips to manage the expenditures, checkbook and budgets. 100% FREE - full features, no hidden charges or in-app purchases by Bishinews, a top rated developer by Google.

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week of 3/10/2019
Sometimes at night when I am tired and finished my daily tasks, I tend to go on social media apps and spent time in there. While spending reasonable time to get caught up with my friends and interact with them is not a bad thing, but sometimes I just scroll up and down aimlessly and watch whatever is displayed on my screen. There are some apps that controls your social media usage that alerts you if you use more than a certain amount of time. I should probably get one of those app. I have posted a link that introduced some of those type of apps.

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The Best Apps That Limit Social Media Time on iPhone

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Discover the app to limit social media time on iPhone. We have described 5 best apps, which will help you to reduce your social media time on iPhone.

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3/12/2019
I know it's not ethical to spend the time at work on personal matters, however, Tuesday was a slow day in the office. Therefore while I kept an open eye for any incoming emails, I started to study for my this semester's courses. Probably, it's better not to do this very often since it's not professional.

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3/10/2019
I try to take vitamin B complex pills for energy boost and promoting my immune system. On the days that I go to work I have them in my desk drawer, so I always remember to take them. However on Sunday since I was home, I forgot to take it. I know missing a day or two won't hurt but I set an reminder on my phone's calendar so I won't miss any other day. Please find the website below about vitamin B complex benefits.

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Vitamin B complex is composed of eight B vitamins:

Each of these essential vitamins contributes to your overall bodily function. Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.

B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

Vitamin B complex helps prevent infections and helps support or promote:

cell health

growth of red blood cells

energy levels

good eyesight

healthy brain function

good digestion

healthy appetite

proper nerve function

hormones and cholesterol production

cardiovascular health

muscle tone

In women

B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects.

And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.

In men

B vitamins are thought to increase testosterone levels in men, which naturally decrease with age. They may also help men build muscle and increase strength. However, human studies confirming these claims are lacking.

The recommended daily amount of each B vitamin varies.

For women, the recommended daily intake is:

For men, the recommended daily intake is:

and women who are pregnant require higher amounts of B vitamins. Your doctor can provide dosage information tailored to your individual needs.

Certain underlying health conditions can prevent your body from properly absorbing vitamin B. You should also talk to your doctor about your vitamin B intake if you have:

Most people get enough B vitamins by eating a balanced diet. However, it's still possible to be deficient.

The following symptoms may be a sign that you're not getting enough B vitamins:

skin rashes

cracks around the mouth

scaly skin on the lips

swollen tongue

fatigue

weakness

confusion

irritability or depression

nausea

abdominal cramps

diarrhea

constipation

numbness or tingling in the feet and hands

If you're experiencing any of these symptoms and aren't sure why, make an appointment to see your doctor.

Although it's possible that you're experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on any next steps.

Lots of foods contain B vitamins, which makes it easy to get enough from your diet. It's best to get your B vitamins from a wide variety of food sources. This helps to ensure you're getting enough of each type.

You can find vitamin B in:

milk

cheese

eggs

liver and kidney

meat, such as chicken and red meat

fish, such as tuna, mackerel, and salmon

shellfish, such as oysters and clams

dark green vegetables, such as spinach and kale

vegetables, such as beets, avocados, and potatoes

whole grains and cereals

beans, such as kidney beans, black beans, and chickpeas

nuts and seeds

fruits, such as citrus, banana, and watermelon

soy products, such as soy milk and tempeh

blackstrap molasses

yeast and nutritional yeast

If your doctor has recommended that you increase your intake of a specific B vitamin, check out these curated food lists:

Most people get enough B vitamins through their diet. Your diet is also the best way for your body to get these vitamins.

You shouldn't take a supplement unless your doctor has confirmed that you're deficient in a specific B vitamin. They'll tell you whether you should take a specific B supplement or add a vitamin B complex supplement to your routine.

You may be more likely to need supplementation if you:

are age 50 or older

are pregnant

have certain chronic health conditions

eat a vegetarian diet

eat a vegan diet

Supplements are available over the counter at your local pharmacy or health food store.

Supplements aren't regulated by the U.S. Food and Drug Administration, so you should only buy from a trusted, reputable brand. This helps to ensure you're taking a high-quality product without any questionable additives. Your doctor may be able to recommend a specific brand to consider.

You should always read all labels carefully and follow any directions given by the manufacturer. If you have questions about the dosage, talk to your doctor.

You're unlikely to get too much vitamin B complex from your diet. That's because B complex vitamins are water soluble. That means they aren't stored in your body but are excreted in your urine daily.

You're also unlikely to get too much vitamin B if you're taking any supplementation as directed.

That said, overdose is possible - especially if you're taking a supplement without receiving a deficiency diagnosis from your doctor.

Symptoms of a vitamin B complex overdose include:

Seek immediate medical attention if you think you're experiencing symptoms of a vitamin B complex overdose.

You should also check in with your doctor if you've been taking supplements without having a diagnosed deficiency. Taking too much vitamin B complex long-term can lead to nerve damage. This could result in losing control of your bodily movements.

Always talk to your doctor before you add any supplements to your routine.

You can discuss your desired health goal and why you think supplementation is necessary. Your doctor can help you determine if this is the best treatment option and advise you on any next steps.

Some supplements can interact with certain underlying conditions and medications, so it's important to keep your doctor informed.

You should also see your doctor if you think you may be deficient in B vitamins. They can help determine what's causing your symptoms and, if needed, recommend ways to increase your B vitamin intake.

Healthline and our partners may receive a portion of revenues if you make a purchase using a link above.

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Vitamin B Complex: Benefits, Side Effects, Dosage, Foods, and More

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Vitamin B complex is a product that's composed of eight B vitamins: B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5, (pantothenic acid), B-6 (pyridoxine), biotin, folic acid, and B-12 (cobalamin). Here's why they're good for you, how much you need, how to get them in your diet, and more.

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Week of 3/4/19
This week I managed to go to gym couple of times and did some exercise. It feels very refreshing. I try to have my gym bag with me in the car, so I can go after work.

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3/1/19
Plastics are taking over the world and all of us has a part in it. I am trying to actively choose an alternative choice in my day to day routine, like having extra bag instead of getting plastic bag, not buying water bottles, etc.

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Week of 3/4/19
My husband and I are both working and I am a full time student. Time is a very luxurious thing for us. I usually get home by 5 and then I have to study as well. I feel so good when I see beside all of these, I manage to make healthy and fresh meals, even though it takes a lot of time. Life is about keeping a healthy balance.

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2/28/2019
Scientist suggested to eat light meals in the night. I ate ice cream as dessert couple of nights ago, even though I was not hungry, I ate the ice cream just because I was bored and couldn't sleep. Next time when I feel the urge to eat something like that, I should think about the reason why I feel that. If I'm already full than I don't need to eat. Instead I can start doing something active like reading a book. Since watching TV is considered passice activity, it's not recommended for this purpose.

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3/4/19
My husband and I divided the choirs of our home between ourselves. This week I was suppose to clean and tidy up our home, but I had so many other tasks to do that I didn't have the time. Next time I should manage my time better.

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3/4/2019
I skipped eating breakfast and only drank coffee. It's not healthy to drink coffee on empty stomach and also skipping breakfast make me feel less energetic. Even when I have little time in the morning, i have to manage to eat breakfast so I can have a productive day.

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2/22/2019
It's always important to try to eat healthy. It is our choice to walk away from that box of donuts that our coworker brought to work. We can try to eat fruits as our snacks or have salad with our meals. Doing so our body can use the essential vitamins. Below i have attached couple of benefits of eating vegetables.

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Are you interested in being healthier? How about slimmer, smarter, or more beautiful? Well, eat your greens and you'll be on your way to all of those. Greens are amazing and here's why:

1. Weight Control. Leafy greens are extremely low in calories, yet super high in nutrients. Make them the base of your lunch and dinner and weight control can be breeze.
Must Read: Is It True That Men Can't Get HIV From Women?
When I had a weight problem years ago and joined weight watchers, I learned that there are some kinds of vegetables that you can eat pounds of and still lose weight. As an over-eater, this was great news to me! While on weight watchers I'd cook two-pound bags of vegetables in a large pot and eat the whole thing. Greens are among the vegetables you can eat in unlimited quantities and still lose weight. Three cups of most kinds of greens contain less than 100 calories. I lost 20 pounds in a few months.

Of course, you can't add high calorie ingredients like butter and creamy dressings, but you can season with herbs and spices, lemon, and low calories salad dressings.
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If you're trying to lose weight, but unable to master portion control, do consider satiating your need to chew and swallow with hefty helpings of greens as part of your meals.

Try them like this:

RAW: Drizzle with balsamic vinegar or lemon and a little (no more than one tablespoon) olive oil to flavor them. Sprinkle with a little sea salt and crushed pepper

COOKED: Boil the greens in fat free reduced sodium chicken broth or water and add some chopped garlic and lemon juice. Cook until the leaves are tender.

Serve with broiled, or baked chicken, or fish and a baked sweet potato, or some brown rice.

2. Youthful Skin. Leafy greens like Kale, Spinach and Swiss Chard contain antioxidants including beta carotene, which helps renew and repair your skin.

I was traveling recently and did an experiment. Usually when I take the red-eye from LA to New York and get no sleep, when I arrive, my skin looks sallow and scary. On my last trip, before leaving, I ate a pound of greens that I'd prepared with chopped garlic and a bit of olive oil.

The next morning, instead of looking like the zombie I usually do after an overnight flight, my skin had an amazing healthy glow.

Greens also contain folate, a vital nutrient for DNA repair and lutein, which balances the lipids in the skin, increasing hydration and elasticity. Lutein also protects against sun damage that ages the skin

3. Clear Skin. While researching a book I wrote about preventing acne, I discovered that leafy greens have clear skin benefits.

The long held belief that diet has no bearing on acne has been debunked. Studies have shown that high glycemic foods do trigger breakouts in some people. High glycemic foods are those that contain refined grains and refined sugars that cause a spike in blood glucose level, which your body tries to lower by producing more insulin and male hormones. These hormones cause the sebaceous glands to produce more oil, in turn, blocking pores. Too much sebum in the pores causes the acne bacterium (propionibacterium acnes) to over propagate, inflaming the pore causing a pimple.

Switching to a low-glycemic diet, which includes leafy greens, has proven to be effective. (Other low-glycemic foods that benefit acne include whole grains, fish, and green tea.)

Leafy greens are chock full of inflammation fighting ingredients and they also contain lots of fiber, which helps keep blood sugar levels in check.

4. Beauty. Yes, leafy greens (and other high color vegetables) can actually make you prettier. Sounds absurd, doesn't it? Well, a recent article in the LA Times by Karen Ravn referenced a study done at The University of St. Andrews in Scotland, that sought to find out how many fruits and vegetables a person would have to eat, and for how long before this could be detected in the skin. According to the article, scientists have long known that the pigments that give vegetables their color, "carotenoids," accumulate in the skin and give it color, too. Apparently, they enhance our natural coloring and when we see someone whose skin reflects these enhanced carotenoids, they appear healthier and more attractive to our eye.

In the study, they showed undergraduate students sets of pictures; for each set of faces one reflected the look of having ingested about 3.3 servings of high color fruits and vegetables, and one did not. The students deemed the fruit/veggie eaters to be more attractive than the non-high color food eaters. More servings were associated with more attractiveness.

So, eat lots of leafy greens (as well as other high color vegetable and fruits) and you may find yourself getting more compliments than you used to.

5. Better Brain function. According to the American Journal of Clinical Nutrition, dark leafy greens may protect against cognitive decline in older adults. This is attributed to the high folate content of the greens. Studies performed at Tufts University concluded that a diet high in folate protected against decline in verbal fluency and another cognitive test called spatial copying wherein subjects were asked to copy shapes and figures.

I recently read a book by Dharma Singh Khasala called Brain Longevity and he talks about helping his patients reverse the effects of dementia through a variety of means including stress reduction, exercise, and diet. He says that the brain needs proper nutrition and his dietary recommendation includes lots of kale and other dark leafy vegetables.

Dr. Terry Wahls, a TED TALK lecturer claims to have cured her Multiple Sclerosis with a diet that includes dark leafy greens. In her lecture, "Minding Your Mitochondria," she recommends a "hunter gatherer" diet, which eschews processed foods and favors things we would hunt or pick, including fish, grass fed meat, fruits, vegetables, nuts, beans and plenty of GREENS. She says for optimum health people should eat three cups of green leaves a day. Three cups is a dinner plate piled high. She says that kale has the most nutrition, per calorie, of ANY plant. It contains B vitamins, plus A, C, K and minerals. B Vitamins protect your brain cells and mitochondria. Vitamin A and C support your immune cells, Vitamin K keeps your blood vessels and bones healthy and minerals are co-factors for hundreds of different enzymes in your body.

Watch her lecture below:

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While you may not have MS or dementia, if greens can palliate those conditions, they can assist your brain, too. Having a healthy, well functioning brain can certainly enhance your life.

6. Disease prevention. Greens contain vitamins: A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber, which according to The Cleveland Clinic, are important to keep your heart healthy.

The folate in leafy greens helps reduce levels of homocysteine, which can contribute to cardiovascular disease and also cause strokes.

A Harvard study showed that diets high in magnesium reduce the incidence of sudden cardiac failure in women. Greens are a great source of magnesium. Magnesium is an element in the chlorophyll molecule, which gives plants their green color. Any green leafy vegetable you eat will give you magnesium, thus helping to reduce your risk of heart disease.

According to Dr. Terry Whals, eating a plate of greens a day will also dramatically reduce your risk of cataracts and macular degeneration.

Green vegetables like Kale and collards also contain isothiocyanates (ITCs) which is a compound with proven anti-cancer activities.

A friend whose family is predisposed to skin cancer was the first one to tell me about the anti-cancer benefit of leafy greens. Her children's pediatrician has them eating tons of spinach and kale to protect them.

Hope I've persuaded you to eat your greens. They really are good for you!

If you really don't like them, consider making "green smoothies" to help them go down. Put greens in a blender with coconut water, a bunch of berries and a bit of stevia or agave and you can whip up a drink that barely tastes like vegetables. Also, the blending makes the nutrients available to you body even more quickly than when you eat the leaves whole.

You might also prefer "crispy greens." Coat kale or spinach in a little olive oil, spread on baking sheet and cook in the oven until crisp (about 15 minutes). Yummy!

As always, I wish you good health and great beauty!
Related Stories Below Total Body Workout For Those On The Go Toni Ann Johnson is the author of VIBRATING YOUTH and VIBRANT AND CLEAR. For more information on the articles referenced above, "like" Vibrating Youth on Facebook. http://www.vibratingyouth.com http://www.toniannjohnson.com Listen To This Playlist To Feel As Beautiful As You Look! Check Out This Gallery For The Hottest Celeb Pics Of The Week!

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6 Good Reasons To Eat Leafy Greens Everyday

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Are you interested in being healthier? How about slimmer, smarter, or more beautiful? Well, eat your greens and you'll be on your way to all of those. Greens are amazing and here's why: 1. Weight Control. Leafy greens are extremely low in calories, yet super high in nutrients.

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2/21/2019
I try to have time table for any type of activity. It doesn't mean to have a written plan for everything but we can have a general overview about when and how this task should be done. It helps to manage our time and resourses better, so we can keep a stable and steady work flow, instead of rushing.

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2/20/2019
One way we can upgrade our sleep quality is to stop looking at any type of screen one hour before bedtime. It helps our brain and eyes to get prepared for sleep. By looking at bright light of screen, we confuse our brain and it will stay awake.

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2/22/2019
In this era, we use very little time to be physically active in our regular day to day tasks. We drive around, sit behind computers and television. Therefore it is important to dedicate some time daily for workout. I didn't put enough time for exercising this week, which effects my physical and mental health.

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Week of 2/18/2019
One of the harmful habits is procrastination. It creates a desructive cycle. I have to return couple of things that i bought to the store, however I have been postponing this task. So now the bags are sitting in my car's trunk for a while now. I have attached a very interesting Ted Talk about this topic which personally I enjoyed a lot

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Tim Urban: Inside the mind of a master procrastinator

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Tim Urban knows that procrastination doesn't make sense, but he's never been able to shake his habit of waiting until the last minute to get things done. In this hilarious and insightful talk, Urban takes us on a journey through YouTube binges, Wikipedia rabbit holes and bouts of staring out the window -- and encourages us to think harder about what we're really procrastinating on, before we run out of time.

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2/19/2019
On tuesday night, instead of sleeping at a reasonable time so I can wake up fresh for my job, I stayed awake till late doing unnecessary things. Because of that the next day i was very tired at office and couldn't be efficient enough. I have attached an article regarding the importance of 8 hours sleep for your review.

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No matter who you are, sleep is essential for your health.

However, when life gets busy, it can be one of the first things to get neglected or sacrificed.

This is unfortunate because getting enough sleep is as vital to good health as eating healthy foods or getting enough exercise.

This article will help you understand the benefits of getting good quality sleep and how many hours per night are optimal.

Sleep is more than just a time for your body and mind to rest. In fact, while you're asleep, your body remains active.

During this time, your body rebuilds muscles you've worn down during the day and removes toxins in the brain that accumulate while you're awake. It's also essential for keeping your memories intact ().

Sleep is likewise vital in helping you regulate your emotions. Being sleep deprived for just one night can increase your emotional response to negative feelings by 60% ().

Furthermore, sleep deprivation can affect your body's ability to regulate essential functions like appetite control, your immune system, metabolism, and body weight (, ).

Lastly, sleep plays a vital role in maintaining your circadian rhythm or internal clock.

Your inner biological clock runs on an approximately 24-hour schedule controlling the sleep-wake cycle. It may also influence your metabolism, inflammation, and how you respond to stress ( 5, ).

Not sleeping long enough, sleeping at odd times of the day, and exposure to bright light at night can disrupt your internal clock and the many processes it regulates ().

Additionally, though you may think you're getting ample rest, not all sleep is created equal. It's not only essential to get enough each night but also important to get good quality sleep.

Nevertheless, there isn't a consensus regarding what defines sleep quality.

However, it may be determined by how long it takes you to fall asleep, how often you wake up during the night, how rested you feel the next day, and how much time you spend in different stages of sleep ().

Since sleep is essential for so many aspects of good health, you should make getting enough each night a high priority.

Summary
Getting enough sleep is necessary for various reasons, including maintaining your immune system, metabolic functions, and memories, as well as regulating your body weight.

It's estimated that about one-third of adults and two-thirds of high school students don't get enough sleep each night ().

Unfortunately, not getting enough sleep can cause issues other than feeling tired.

If you're sleep deprived, you may engage in poor decision-making, be less creative, and have an increased risk of motor vehicle accidents (, ).

This could be because not getting enough sleep may affect cognitive performance.

One study found that getting only 5 hours per night for 4 nights in a row negatively affected mental performance to the same extent as having a blood alcohol content of 0.06 ().

As if that wasn't enough, poor sleep can lead to negative moods, less productivity, and unseemly behavior at work (, ).

Even worse, getting poor quality or not enough sleep can increase your chances of developing chronic diseases like diabetes, obesity, and heart disease (, , , ).

And because it's the time when your body clears waste from the brain, it may be the reason why poor sleep seems to be associated with an increased risk of Alzheimer's disease ().

Summary
Not getting enough sleep is linked to many adverse effects, including impaired focus and decision-making and an increased risk of heart disease, obesity, diabetes, and Alzheimer's.

Everyone has unique needs and preferences, and individual sleep requirements are no different.

Nevertheless, the amount of sleep you need per night is primarily determined by your age.

Official recommendations for sleep duration are broken down by age group ():

Older adults (65+): 7-8 hours

Adults (18-64 years): 7-9 hours

Teenagers (14-17 years): 8-10 hours

School children (6-13 years): 9-11 hours

Preschoolers (3-5 years): 10-13 hours (including naps)

Toddlers (1-2 years): 11-14 hours (including naps)

Infants (4-12 months): 12-15 hours (including naps)

Newborns (0-3 months): 14-17 hours

However, some people might need more or less sleep than is generally recommended, depending on the following factors.

Genetic makeup

Your genetics are a determining factor in how many hours of sleep you need per night.

Some genetic mutations can affect how long you need to sleep, what time of day you prefer to sleep, and how you respond to sleep deprivation ().

For example, those with one specific genetic mutation need only around 6 hours, whereas people without it require about 8 hours, on average ().

And people carrying certain other genetic mutations are more negatively affected by sleep deprivation or experience deeper sleep ().

However, your genetic makeup isn't something you can change, and there's no practical way to know whether you carry one of these mutations.

Therefore, it's essential to pay attention to how you feel to determine whether you're getting the right amount of sleep.

Sleep quality

The quality of your sleep can also affect how much you need.

If your sleep quality is poor, you may find that you still feel tired after getting what should be considered enough.

Conversely, if you're getting good quality sleep, you may manage better with a little less.

Studies have found that short sleep duration and poor sleep quality are responsible for many adverse sleep-related effects (, , , ).

Therefore, it's not only important to focus on sleeping long enough but also on sleeping well enough.

Additionally, many common sleep disorders can negatively affect your sleep quality, such as sleep apnea. If you often feel like you aren't sleeping well or are extremely tired and don't know why, it's a good idea to check in with your healthcare provider.

Summary
How much sleep you need depends on many different factors, including your age, genetics, and how well you sleep at night. However, 7-9 hours per night is ideal for most adults.

Since quality is important, try to ensure you're sleeping well all night.

Here are a few tips to improve your sleep:

Follow a regular schedule. Going to bed at the same time each night helps regulate your inner clock. Following an irregular sleep schedule has been linked to poor sleep quality and duration (, ).

Create a calming bedtime routine. Adopting a relaxing routine before bed can help you get in the mood to sleep. For example, listening to music has been shown to help improve sleep ( ).

Create a comfortable environment. Sleeping in a quiet, dark room at a comfortable temperature can help you sleep better. Being too active before bed, too warm, or in a noisy environment is linked to poor sleep ( , ).

Reduce your use of electronics. The excessive use of cell phones and electronics has been associated with poor sleep quality. Even exposure to bright room lights before bed may negatively affect your sleep ( , ).

For more sleep support, check out our sleep shop.
Summary
Sleeping well is important to staying healthy and rested. Habits like minimizing your caffeine intake and sleeping at regular hours can help.

Sleep needs vary by person and are affected by several factors. However, for most adults, 7-9 hours per night is the ideal amount.

Pay attention to how you feel during the day to determine whether you're getting the right amount for you.

If you're sleeping enough, you should feel awake and energized during the day. If you find you're sluggish or often tired, you may need to sleep more.

To make the most out of bedtime, create good habits, such as minimizing your caffeine and alcohol intake, following a regular sleep schedule, and creating a comfortable sleeping environment.

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Find out how many hours of sleep you need to feel your best

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No matter who you are, sleep is essential for your health. However, when life gets busy, it can be one of the first things to get neglected or sacrificed. This is unfortunate because getting enough sleep is as vital to good health as eating healthy foods or getting enough exercise.