Simple Tips to Be Happier!

Posted on April 25, 2017 by Patricia Thao

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Life can be stressful sometimes where we forget take care of our mind and body. It’s important to always take some time to slow and process what we are going through; whether it is good or bad things. Here are some tips on how you can be happier:

Worry less, start doing more! The first steps to do anything is always a challenge, especially if it is out of our comfort zone. Make a list of steps or mini goals to reach your ultimate goal. Try to follow through with by making small actions every day to help you start doing more.
Chill your mind! Overthinking won’t do you any good if you don’t break things down into simpler thoughts and see the bigger picture. Whatever that is bothering, ask yourself these questions:
- How important is it? Is it affecting you in a positive or negative way?
- Would you prefer talking to somebody about it? If not, writing it down? Put ideas and thoughts onto tangible things if it helps you declutter your thoughts.
Exercise can help! Exercise has been studied and shown that it helps reduce stress in your body. Not only is it good to keep up a exercise routine, it also help with your mental health by releasing happy brain chemicals that makes you feel better. After a work out, you’ll feel a lot better than you did before.
You’re not in it alone! Tons of people are probably going through similar problems or challenges as you. Take the time to reach out to your social network and resources. Don’t forget that you are not alone and there are always people are willing to be a help and listening pal.

Tips for this Holiday!

Posted on December 1, 2016 by Patricia Thao

http://www.wellness4ky.org/

1) Keep the focus on fun, not food. Indulge in only the most special holiday treats. For example in the Chinese new year eve dinner, the dumpling is the most special dish, and when families prepare the dumplings, they will hind the couple coins in the dumplings, who gets to bite on the coins, who will have the best luck at coming year. It’s fun to eat the dumplings to find the coins, but keep in mind not overdoing it.

2) Staying physically active during the holidays. A study conducted by the U.S. government found adults gained, on average, more than a pound of body weight during the winter holidays – and that they were not at all likely to shed that weight the following year. The good news is that the people who reported the most physical activity through the holiday season showed the least weight gain. Some even managed to lose weight.

3) Toast the new year with just one glass of bubbly.

Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream; it also contain a lot of calories – 89 calories per glass of white wine or champagne, 55 calories in a shot of vodka, and 170 calories in a pint of stout beer. What’s more, alcohol breaks down your inhibitions and judgment, which makes you that much less likely to resist the junk foods that you would otherwise be able to pass by.

4) Shop wisely this season. It’s easy to be tempted to buy things that you don’t need that are on “sale” and “clearance”. Best thing you can do to prevent this from happening is:

Set a budget to limit your spending on gifts.
Make a list of all the people you are going to buy gifts for and the things you plan on buying.
Differentiate wants from needs. “I want this, but do I need it?”
Use coupons when applicable. There are coupons available through online websites, in your mails, and in stores.

Summer Physical Activities!

Posted on July 25, 2016 by Patricia Thao

Summer is a time for outdoor activities! So put on your work out gear and get your equipments ready if necessary. Make sure to the take opportunity of the warm weather to enjoy being outdoors and engaging in summer activities. Not sure of what you should do? Listed down below are some recommendations:

Walking around your community and neighborhood is a great way for you to discover new restaurants, local stores, and sites you have not seen before.
Go running/biking/walking around local trails! It keeps you active while sightseeing and you can control your own pacing.
Play a sport! Popular sports in the summer is volleyball, baseball, & swimming! Of course, feel free to participate in any sport activity. Form your own team or play for a local team!
Rent a paddle boat, canoe, kayak, and even rent a bike. They are commonly found in areas of Minnesota lakes.

The most important thing is to have fun and be safe! Any physical activities can be harmful when done extensively so remember to let your body rest. But no physical activity is also bad for your body. It’s all about living a balanced lifestyle in different kinds of ways.

Walk to School Day, Oct 7th!

Posted on October 7, 2015 by Patricia Thao

“International Walk to School Day is a global event that involves communities from more than 40 countries walking and biking to school on the same day. It began in 1997 as a one-day event. Over time, this event has become part of a movement for year-round safe routes to school and a celebration – with record breaking participation – each October. Today, thousands of schools across America – from all 50 states, the District of Columbia, and Puerto Rico – participate every October.” – http://walkbiketoschool.org/

www.walkbiketoschool.org

This event occurs each year and serves to remind everyone to live a healthier life. Walking can be exercise too if you do it enough! “Walking briskly for 2 hours and 30 minutes each week— easily broken up into 5, 30-minute walks—helps you meet the Physical Activity Guidelines and gain health benefits.” (http://www.cdc.gov/). If you don’t enjoy running or intense exercise, this is another option. Encourage your community to start walking more often by:

Walking with friends and family! It is a great way to spend time and exercise together.
Walking outside allows you to be part of the community because you are interacting with environment and people around you. The more people that are outside, the more it will encourage other people to come out.
Try to walk to your destinations as often as possible. If it’s close enough, take your time to walk there. Not only will it help you exercise, but help you save transportation money.

MN’s Obesity Rate Rises

Posted on September 28, 2015 by Patricia Thao

“MINNEAPOLIS (WCCO) — Obesity rates across the country are still high despite the billions of dollars being spent on programs aimed at lowering than number, according to a new report from the Centers for Disease Control.

Minnesota is one of only five states that saw an increase in adult obesity rates last year – just shy of 28 percent.

Despite the rise, Minnesota’s rate is the 15th lowest in the U.S.

Overall, more than two-thirds of U.S. adults are either overweight or obese.

The average American today is 24 pounds heavier than his or her counterpart in 1960.” – http://minnesota.cbslocal.com/

Obesity is a real health issue arising in Minnesota. Sometimes, it is about the choices of a unhealthy lifestyle that affects people’s. So what can we do as a community to lower the rates of obesity?

Encourage your family, friends, and community to exercise! Whether it’s a daily or once a week, it is much better for your health than not being physical at all.
Buy groceries and foods from your local farmers and markets! There are actual organic and affordable food on the market. One just have to research a little bit to get information on where to get healthier food alternatives.
Stray away from fast food as much as possible. Although they’re cheap, fast, and easy to get, fast foods have more fat and sodium than you need on a daily basis. You can try to reduce the amount you eat fast food as you go on.
Join community marathons! These opportunities are a great way to exercise, support organizations, and meet new people. You will learn that there are many people out there who share the same cause as you do.
Living healthy is making smart choices! Being obese is a physical struggle and a mental challenge. Anyone can be healthier just by making healthier choices. It is always hard in the beginning, but once you make it a habit to life it won’t seem as difficult as before.

Trauma Information

Posted on December 26, 2014 by Patricia Thao

Trauma can be defined as a physical injury or a painful experience. It can be a factor that can cause serious damage to someone’s mental and physical health. Trauma comes in different types and forms so people experience them differently. It’s important to be informed about this issue because understanding how trauma can impact people will allow us to better understand how it changes them. Here are some factors that can cause trauma:

Violence that is found in a home, a relationship, and outsiders such as friends, bullies, etc.
Physical damage/abuse to someone’s body that have a lasting after effect such as rape, a car accident, etc.
Death of a loved one
Natural disasters that can destroy people’s home and as a result, people have to be relocated

Being able to recognized if someone is traumatized by their experience will help them solve/confront their problems. Of course, it doesn’t mean everyone is able to do that so easily or quickly. It often takes time, consultation, and maybe the help of others like medications, programs, and professional help. How you will know if someone is going through their emotional state and behavior act such as:

Mood swings, temper, denial, and responses to daily actives/conversations
Anxiety
Having a hard time concentrating
Sleep disorders such as excessive nightmares and loss of sleep
Eating less/more than usual

It is important to treat people with trauma to ensure that they will recover through the process sooner. It may take weeks to months to years for people to overcome their traumas. But we should always try to help others cope with their traumas so they can also return to their usual life.

Here is another great source to check out for more information about trauma.

Bicultural Healthy Living

A Balanced Approach to a Bicultural Healthy Life

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