H2O conservation: we drain dish water from the kitchen sink into a bowl, then pour it into buckets for our grass during the drought!
Back to the D …
Interesting timing that after I received my reminder to consume Vitamin D, an encore episode📺 of Dr. Oz features that problems caused by not getting your Vit-D intake and solutions to improve our health!
Right dose: starting points 1,000 IU multi, up dose if symptoms don’t improve in few mos 💉
*Reference📺
📲Context Media Health. (2015). Text message notifications.
😷Dr. Oz. (2014). The Vitamin Americans Aren’t Getting Enough Of.”
Addendum
Deluxe Pizza to kick off my Vacay ~ complete w/Mushrooms for Vit. D!
MORE Mushroom Madness
*Papa Jun* read my mind before I did: Fazoli’s ~ that includes Vit.D-rich Mushroom Ravioli ~ on the brain for my Bday! #StudyBreak Added BONUS: my dream NutellaCheesecake
Restore your hair💁🏻 and keep your feet👣 in tip-top shape this season!
Head’s Start: Our Hair💁🏻
Effortless look: Hair up (yet always time to take hair down [more to follow below]) * flawless make-up * statement dress … Impress = Success#DISPObustAFlow
💁🏻Any hair breakage or loss probs? Look no further; Dr. Oz😷 and yours truly to the rescue!
As someone who’s had healthy hair and has attempted to revitalize it after chemically-treating it (color and curl), I swear by coconut oil and now Marvelous Oil to moisturize it!
💁🏻On 📺The Dr. Oz Show, a professional guest who appeared introduced a pre-treatment
*Pre-Poo ~ comb through approximately 20 minutes before shampooing💆🏻
Thin Hair: Coconut
Medium: Ampro
Thick: Castor
👦🏻Now as someone who’s been more self-conscious about receding hairlines, I’m all about this
Thinning Hair Breakthrough
*Color Powder ~ hides bald spots and grays👴🏽
I personally use the dry shampoo from my Birthday Birchbox to cover up
*Change the part to cover the spots👸🏻
➕Plus, I’d like to pony … I mean, point out the obvious (thanks, auto-correct/subliminal message in my subconscious):
🚫DON’T always pull your hair back in tight buns🍘 or ponytails🐴
👧🏻It may be common sense that these up-dos tend to impose damage on hair follicles, as well as loosening from the scalp. However, for some of us who have long 💇🏼hair, we need to wear our hair up for daily activities (i.e., work, workout) to keep it away from our face.
👧🏻Just like our diets, we may wish to consider that our hairstyles🙆🏽 (chemicals, heat, etc.) must be done in moderation to prevent long-term effects, like losing it. #YOLO
Finish with Our Feet👣
Now that we’ve hit more ☼sunshine☼ past our lingering snowy & rainy seasons, I’m storing my boots at the very top tier of my dress/accessory closet, but they’re still easy to access if I occasionally need them!
👣I read this article that addressed how to exercise good foot and shoe hygiene, especially with the sweat that accompanies the summer heat. It reminds me of how I adopted a practice from my AF wife bestie, who’d at the very least wash her feet before bed (especially after a ladies’ night full of dancing at the club) ~ that way, we don’t stink up our bedtime sheets and wake up with the stench in the air!
👣Similarly, our shoes👟 ~ especially those open-toed ones (flats, flip flops, sandals, stilettos) that we don’t wear with socks ~ need loving too! When I’d work at shoe stores during h.s. and college, I’d always stock up on mint balls to freshen up my footwear. Due to some stains on the insides of our shoes actually coming from dead skin, we must clean and spray those off (I typically pre-treat them with water repellent to prevent marks)! Also, upon removing those shoes, I go back to the above guideline: wash my feet!
🌅Since I’m about to teach my ☼summer☼ speech class about **persuasive speaking, I’ve used two types of testimonies to sway you:
This last day of May ~ the month of MARY ~ marks my last (rest) day, week and month before the summer when I amp up my A-game to A+ completion for my dissertation. In June ~ very, very soon ~ I’ll …
Wrap up my data collection
Run my statistics
Analyze my results
Almost #NumberCrunchTime!
Breakthrough news:
Due to my strong efforts in increasing my sample size for my doctoral survey this past week alone, I had more participants everyday than I had in previous months since I started my research methods! As of yesterday, I’ve (finally) reached my minimum target amount! Of course, I’ll still keep *shooting* for more…
For the rest of this year, I’ll devote almost every waking moment outside of my Church, teaching and photography to finish my paper and prepare my dissertation defense to become DOCTOR. As my bud Edwin and I established the other day
I don’t just want to do it at this point. I have to / need to get her done. It is imperative.
Bearing all of the above in mind, a good night’s sleep is essential. Following are:
Problems that lead to lack of sleep
Guidelines from various sources that may be worth a shot
With a wealth of health info, there’s long-winded content below! #DISPObustAFlow
INSOMNIA ISSUES
As I write this, a Sleep Number commercial just came on, reminding me that comfort is key to getting those much needed z’s.
In my speech classes, I teach about how listening barriers (i.e., physical and psychological noise) prevent us as audience members from effectively paying attention to presentations ~ a similar analogy applies to sleepers.
Other people/pets at home or noisy neighbors contribute to non-friendly sleeping environments
Stress induces mind alertness that also deprive both the body and spirit from rest.
REM RESOLUTIONS
Rapid Eye Movement sleep is what we want to achieve for deep sleep. In order to achieve a more rested feeling upon waking up and welcoming the day, it may be a matter of adjusting our lifestyles. Here are ways to manage our time from the moment we wake up to when we hit the sack…
(4)First-thing-to-ring-in-the-morning sweat sessions bring blood pressure down to seize the day for better sleep(5)TIU-approved!
I observed that my better nights’ sleep took place after a knockout workout, such as the body pump, body jam and step aerobics classes that I took at my hometown and school gym during graduate school
(4)The juice contains melatonin, a chemical that induces sleepiness
Now that they’re in season, and my parents recently picked a serious bunch in California (during my mom’s birthday vacay and paternal grandmother’s anniversary commemoration), so I’m stocked up on pasalubong (gifts)
Caffeine
(4)As long as it’s consumed at least a couple of hours after waking (so you’re not too wired at the beginning) and done drinking coffee or caffeinated beverages by 2PM due to the 8-10 hour aftermath energy potential
I learned from experience to cut off my coffee intake before 5PM (because I’ve always had trouble sleeping when I’d keep drinking it past then) ~ now I ought to shut down a couple of hours prior to my usual time
Consume Healthy Fats
(4)Omega-3 fatty acids can connect to substantial sleep
C-iesta
(4)Mid-day nap to increase alertness to wrap up the day; NASA research revealed that military pilots’ power naps increased their levels of alertness
Power naps have given me more of a punch and pow to plow wow through the rest of my day
Carb Load
(4)The amino acid tryptophan helps lead to drowsiness
Yes, please, bring it on! I’ve always advocated carbohydrates, like in pasta, as a runner whenever I’d get ready for race day, but it certainly makes sense that they’ve contributed to that well-rested feeling! The Ellen DeGeneres Show also suggested carbs, such as in bread, to help you sleep
(4)Alcohol interferes with circadian rhythms, according the University of Missouri studies, and takes an hour minimum for the body to metabolize it(5)DON’T drink on an empty stomach, and drink water between cocktails to stay hydrated, + try wine spritzers (= parts wine & soda) for ½ the calories!
Scents
(4)Lavender decreases inflammation, soothes aches and pains(5)reduces blood pressure and leads to deep sleep
My fave relaxing fragrances: lavender, jasmine, eucalyptus and mint …· I’ve always adored the calming effects of lavender, which I’ve already used from shower gels, bubble bath and my Bath & Body WorksAromatherapy lotion (Lavender Vanilla for Sleep)!· Another from my B&BW collection is from jasmine, from Midnight-Blooming Jasmine moisturizing lotion to Jasmine Vanilla for Sensual Aromatherapy· Eucaluptus and mint soothe me through my B&BW lotion (Eucalyptus and Spearmint for Stress Relief), and VicksVapoRub that I massage into my neck, chest, back and feet at bedtime to relieve aches and pains plus bring aromas that calm my cold.
DisConnect
(4)Unplugging all devices means NO melatonin suppressants (e.g., blue light, white noise)(5)TIU’s K&K call it a “tech detox”
I honestly have been keeping my iPhone 6+ OFF for days and even weeks at a time this season and using my computers , including for social media, exclusively to fulfill purposes of career-related projects
Clothes OFF
(4)Cooler temperatures rom sleeping au natural prevents the body from overheating
I’m all about snoozing in the buff, and this actually also has benefitted my energy bill more when I keep my electric fan off
Committed Sleep Schedule
I’ve always craved at least 8 hours of sleep per night, and (1)Edwin affirmed that by pointing out to me that by pointing out how
8 hours indeed is ideal during the night
9 hours (+ an extra hour) works for the weekend
He also mentioned that there’s no way we can make up for lost sleep. I most certainly back this because during my previous attempts of sleeping more after lacking rest, I’d throw myself off.
(6)Instead of getting out of bed, change your sleep position by turning upside-down· Calms the nervous system· Turns fears upside-down
When my sister and I shared a bedroom while vacationing at our aunt’s and uncle’s as children, we weren’t accustomed to twin beds since we had our own double/full-sized beds at the time ~ we stayed up late talking but realized that we more easily dozed off by reversing with our heads at the feet and our feet at the heads of the beds! (Mind you, we really didn’t have worries back then, but this method definitely proved to be effective even during childhood.)
Another commercial that just caught my eye was for Snuggles ~ a mom would put fabric softener sheets everywhere, including underneath chair cushions, to remind her and her family of the freshness! I think that I’ll try the Lavender Joy!
Supplements and Substances
Yes, several of us out there sought “magic pills” for a quick-fix to our own insomnia. Based on my own experience, I’ve taken them but now would rule them out as a last resort after trying all of the above advice first.
Valerian root ~ linked to reducing anxiety but isn’t FDA-regulated (which I took when I prepared for comprehensive exams in both my Master’s and doctoral degrees)
Prescription drugs ~ I’ve had Rx to “resolve” my sleep struggles, but I’d rather not be chemically-dependent on them and would only take them when I could devote a full-night’s rest
Sleepytime Tea ~ My doctoral classmate suggested this, and of course, I’ve also started making my own lemon-honey tea to soothe my cold: another reason I’ve been kept up late at night
Cap your night with another “B”!
Breathing Exercise
(6)Shutdown night time worry by minimizing those fears that keep you up late at night
Tip: Breathe in for 90 seconds so the worry passes
Just in case this lengthy segment didn’t already put you to sleep, here’s a sum-up …
For sufficient shut-eye, shoot for these essential “Cs“:
Comfort: comfy mattress (or other sleeping surface) and temps
Consistency: amount of sleep and same time on schedule
Challenge:
Go 1 day with implementing all of the above (except for the coin toss, sleep position or substances, unless absolutely necessary) ~ please feel free to post a comment to me on which ones worked for you
For any that did work for YOU, continue 1 week with them
If your sleep has improved after 1 week, keep incorporating them for 1 month!
*Bonus*: How to Stay Happy & Healthy (3)
Healthy & Happy Hacks
Examples or Experts
Which Worked for Me
Fitness tracker apps
Fitbit, Moves, Health Mate
I login to MyFitnessPal religiously and track my miles on RunKeeper (initially introduced to me by my college student who also trained for and ran marathons)
“Workout that does good”
Barre3’s daycare donation proceeds go to Every Mother Counts
I’ve raised funds for several exercise events that collected charitable contributions, including the American ♥Heart♥ Walk almost every year between my college and doctoral coursework years
“Look pretty – and pretty awesome”
Twice-Team USA Olympic runner Shannon Rowbury ~ who races with bright pink lips
I like to pull or pin my hair back before exercising … even though it doesn’t always stay that way post-workout!
“Orange juice for the win”
Easier to absorb nutrients from juice than the fruit ~ but beware of drinking too much due to sugar content, so still stay hydrated with H2O (Ralf Schweiggert, Ph.D., HohenheimUniversity in Stuttgart, Germany)
Getting crunk can have its advantages and disadvantages. Here’s the obvious:
Drink in moderation.
But there are times when some of us have our moments. You may get carried away when you’re celebrating a special event, like graduation this time of the year, birthdays, weddings, etc. Just make sure you
DON’T drink and drive.
This Sunday segment is split into two sections: first the fun part and then the morning-after part. Been there, done that. Enjoy my Top 5 lists with a glass of wine or a frosty mug! {Photos from Creative Stock}
Top Five Drinking Games
When it’s time to get crunk and drunk, games bring drinkers together for healthy competition and entertainment. They call for coordination and strategy, even with a buzz, and warrant kicks and grins. Be creative by making up rules as you go and stay good sports until the end. Please remember to play responsibly.
Cheers to these most popular drinking games at parties and bars alike.
[Involving old-fashioned liquid courage, blocks, cards, coins and sports-inspired cup tricks, winners can prevail even with a buzz.]
5. I Never
This truth-tell-all game that appears on Drinknation and Webtender has been a favorite among party-goers and campers alike because it is simple and requires no equipment, except your liquid courage, of course. All you do is tell the crowd around you something you’ve never done and everyone else who has will drink to that. If you say, “I’ve never done jail time,” your fellow drinkers who have will take a swig.
“I Never” can be played around a bonfire.
4. Jenga
As if this blocks game wasn’t already a struggle while sober, drinkers can rise to the challenge of “Jenga,” which appears on Webtender and is frequently played at bars and parties. Your mission is to ensure that the tower stays intact during your turn, but if it topples, then bottoms up. Just don’t pull a party foul by knocking the tower over on purpose because nobody likes that guy (true story).
“Jenga” with a twist: playing while drinking.
3. FUBAR
Short for “Fouled Up Beyond Any Repair,” among other relevant acronyms, this Barmeister Top 100 card game played at many a party has rules for each card that you draw. Be prepared to be Thumbmaster with a 7 or join in a Waterfall with a King. “I Never” also makes a cameo when you pick a 6. Regardless of what the card holds, be prepared to consume, resume and get FUBARed.
Only the cards will tell… Read them and drink.
2. Quarters
As an original drinking game that also ranks high on the Barmeister Top 100 and has made its way to bar tables and party stairs, put your shooting skills to the test by bouncing a quarter (or another coin or bottle cap) from a table or other hard surface into a container. Filling up that cup, glass or jar is optional, but drinking up is required of those who the successful shooters choose when they toss up.
The flip of a coin can hit or miss…
1. Beer Pong
This most popular of drinking games, as shown on the Barmeister Top 100 and social events, ranging from celebrity benefits to college mixers, combines ping-pong and basketball.
Pong can be played on any surface that will get wet afterwards.
You shoot, you score, your opponent chugs from that cup the beer, not the ball. Hopefully, you can maintain your aim, both in this game and when you break the seal and take a leak afterwards.
Play with caution! Have some fun in the sun!
Top Five Hangover Remedies
The morning after: you wake up with your head pounding like a ton of bricks and feel compelled to hurl yourself over to the porcelain gods (the nearest toilet). Sound familiar? Next time you drink like there’s no tomorrow, try these likely surefire holistic ways to cure your hangover. Word of caution: when you consume alcohol, know your limits or at least hand your car keys over to a trusted designated driver and have a buddy who will watch your back so you don’t go home with the wrong person.
You can mend your hangover without medicine or coffee.
5. Detox with Soothing Measures
Temperature differences may aid in recovering from your drinking spree. A hot bath or shower can release toxins from your alcohol consumption, and inhaling the steam can alleviate your senses. For headaches, a cold compress or covered ice pack can provide relief.
Suds up after your round of bottoms-up.
4. Take Vitamins, NOT Painkillers
If you’re going to pop a pill, be wise and take multivitamins, in particular those rich in Vitamins B and C and magnesium, which can nourish the body back to health. Do NOT take acetaminophen (Tylenol), which imposes more work on the liver to metabolize the alcohol and can debilitate it in the long run.
A vitamin does a sobering body good.
3. Eat, Drink, Be Merry
Eating BEFORE, DURING and AFTER drinking is essential to preventing or at least treating a hangover, preferably food that replenishes depleted levels of nutrients and comforts tummy aches. Dr. Mehmet Oz and Donna Cardillo, RN, both swear by eggs to ease hangovers because they contain cysteine, an amino acid with antioxidants that combat liver damage caused by the toxin acetaldehyde. Carbs, such as from crackers, rice or toast, can absorb alcohol and raise blood sugar levels that tend to drop with alcohol consumption and ease abdominal queasiness. Bananas offer sugar and potassium; tomatoes, honey and lemon contribute fructose; and ginger root boots out nausea.
Chow down so alcohol doesn’t bring you down.
2. Drink Plenty of Fluids
Since alcohol and caffeine are diuretics that can dehydrate your system, opt for water, juice, tea, sports drinks or bouillon-based soup to rehydrate yourself. Pure H2O is your best bet to flush out alcohol, yet non-alcoholic and non-caffeinated post-hangover drinks also can be refreshing. Try water mixed with lemon juice and a dash of salt or tomato juice with a hint of salt, lemon and pepper (or a Virgin Mary mocktail – as opposed to a Bloody Mary cocktail) or ginger tea for calming effects. If you choose to engage in low-impact exercise as your body recuperates, make sure that you stay hydrated with water or electrolyte-enriched beverages, such as coconut water or sports drinks.
Drink up, without spirits.
1. De-stress with Rest
Since alcohol is a depressant, consumption will lead to grogginess and fogginess. Even if you knock out soon after drinking, you still may feel fatigue when you wake up, on top of dizzy and nauseated. Give yourself extra shut-eye to recharge and get yourself back on track.
When they mentioned my need for “me” time at my graduation luncheon, I doubted that I could pull it off. However, I indeed observed how refreshed some of my fellow doc candidates-turned graduates seemed following their dissertation defenses ~ a break to decompress helped them relieve stress!
This handful of special people were my starting five for Team Dr. D, out of a league of supporters throughout my Ph.D. GOD was the commissioner who made sure that I kept going while staying true to Him and myself …
As I prepare for my first round of presentation(s), I connect the actual theories of my dissertation study with reaching this ultimate finish line of achieving my doctoral degree …
Challenge the Process ~ minimizing distractions ~ I’ve kept my iPhone on “Airplane Mode” (which has helped so I could dodge notifications from text messages, news and sports while checking email and other information from my computers)
Enable Others to Act and Encourage the ♥Heart♥ ~ keeping around the support system that I endearingly call Team Dr. D, including my Double A-Team, who spread positive vibes through prayer and motivation
Flashback Friday: Acting out a skit for our doctoral program‘s first Halloween luncheon! This was a nice mid-term break from our heavy course load to have fun!
Speaking of PRACTICE, practicing indeed makes perfect in many ways:
from doing Tae Bo to lose the “Freshman 15” (8-min. workout 8x/day)
Satisfaction with Strategy, Ability Utilization plus Training and Instruction ~ taking the tactics necessary to sticking with the program: my professors emphasized our strengths plus accommodated to our audio, visual and kinesthetic learning styles
Satisfaction with Team Integration and Personal Dedication ~ I was blessed to part of a study group who collaborated well and helped out each other, plus when I felt overwhelmed with test anxiety (so I should empathize with my students who experience speech anxiety), I’d work out {Exhibits A and B} to boost and induce my confidence
Plus, I’ve considered mistakes that I’ve made that potentially could have set me back from reaching my goal
What Did NOT Work for Me?
I lost sight of my “prize” when I focused on external forces, such as a social life or romance ~ which probably would’ve been effective if I had a supportive partner
Feline Friday: Sweet Annie the Stats Cat loves her reflection so much that she surrendered to her staring contest and snoozed #SnapCat #CatNap
Reflecting on my growth through this process has made me stronger as a productive person in society, but most of all: one who gives my gifts to GOD!
double-duty edibles ~ such as coconut oil to substitute fatty oils in recipes plus is my favorite hair conditioner and also moisturizes skin, as well as removes makeup (according to The Sweet Life)
handy healthy snacks (not fast food) ~ such as apples, grapes (I dig mine fresh or frozen), pears ~ the pear or apple crisp can trigger brain juice flow, don’t ya know #DISPObustAFlow
chill your coffee ~ since I don’t drink as much for heartburn prevention, I store the rest in the fridge until the next day
tote reusable containers ~ mine from Starbucks saves me 10-cents per use and conserves resources (great for my next craving, this flavor-of-the-day: the Salted Caramel Mocha Frappuccino to redeem my latest Gold Card Reward*)
My everything store is Target because it offers decent prices on clothing ~ including my designer collablimited editions ~ as well as home goods, some groceries, and is my personal fave place for gift registries
You too can check out these Target en Vogue** photos by scoring a copy and scanning with your Shazam app
Lately, my pleasure reading getaways have been simpler to prevent brain burnout (i.e., pictures for eye candy) ~ so no information overload in this rotation
stay fit as you suds up ~ stretch (with caution) as you reach for body parts to clean, and if you’re seated during a bath, I strongly suggest doing water pilates (think table top position with head and feet raised for resistance as you move)
No believer is ever too busy to †pray† ~ even if we can’t take a ½ hour or full hour to meditate, at least devote a few to several minutes or even †pray† before, during and/or after your activities (my Rosary begins my days, and playing the ♪song♫ jump-starts it!)
* Rewards = another way to $ave (discount$ & FREEbie$)
These guidelines will save you in the long one ~ not only for the aforementioned reasons, but also from embarrassment (i.e., killer breath, B.O.) if you run into someone later… We don’t want to be Finch from the American Pie movies who had to go home from school every time he had to release his macchiato! You’re welcome. ✌
15. Bikini, tankini, or one piece? Show us your fave bathing suit this year!
I’ve already built up quite a two-piece collection through the years but wouldn’t mind adding a monokini to the mix ~ my fave of the moment: my VS chevron top & ombré bottom (see No. 5 “paleta” link for sippie selfie in said swimsuit)
This Season’s Shoes & MORE Score ~ especially the A+collaboration between ALDO & Target (coming to stores on ☼Sunday, September 6th/countdown in 5 days)
Welcome/Mabuhay/¡Biénvenidos! I am a USAF brat who was born in Germany and grew up State-side while celebrating my Catholic and Filipino heritage. ☼Sunny☼ DISPOsition Elaine’s Eye Candy/DISPhotos ~ I love GOD & His creations, so I take photos @ any given opportunity. Elaine DISPOrts ~ I am passionate about sports, which is my research focus on my ... Continue reading →
