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10 Astonishing Facts About Coconut Oil


Coconut oil is one of a kind…

Coconut oil was once considered bad for the heart because of it’s high concentrations of saturated fat.

Its unique composition of fatty acids helps with brain functioning, preventing certain diseases, losing fat, and more.

Before we get started… The most important tip you need to know about coconut oil and its health benefits is that it’s vital to purchase organic, unrefined, extra virgin coconut oil.  It’s the kind that hardens at room temperature or at about 75 degrees.  If your coconut oil stays liquified or says “refined,” then it has been processed and stripped of most of its health benefits.

1. Helps burn fat by increasing energy output.


It’s no secret that obesity is one of the biggest problems in the world.

While coconut oil does contain fat, this is not the normal fat that is found in a stick of butter.

It contains medium chain triglycerides (MCTs) that the body processes differently, and replacing the current oil and fats you use with it will help with weight loss.

What the science says: The medium-chain triglycerides (MCTs) in coconut oil increase energy expenditure compared to the same amount of calories from longer chain fats

One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totaling about 130 calories per day

So the body actually burns more calories by consuming coconut oil!

2. The unique fatty acids and saturated fat will keep you healthy.


For a long time, saturated fat was wrongly pegged as the food responsible for clogged arteries and heart disease.

This myth began in 1977 despite having never been proven and became a cornerstone in dietary recommendations.

However, current research has shown saturated fat to be associated with stronger bones, improved liver health, and improved brain functioning.

What the science says: New data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth

Point is, you have nothing to fear when consuming coconut oil and foods high in saturated fat. These foods were wrongly blamed for problems caused by sugar and insulin.


3. Societies that eat lots of coconuts are among the healthiest people on the planet.


Coconuts are considered a foreign concept in most western cultures, however, there are societies that have been consuming diets heavy in coconuts for many years.

Not only do these cultures consume over 50% of their diet in coconuts, they are considered some of healthiest groups of people in the world. They don’t have the diseases known to the western world and are in excellent health. These people thrive from eating massive amounts of coconut.

What the science says: The best example of such a population is the Tokelauans, which live in the South Pacific. They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.

They have no evidence of heart disease

Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans

4. Coconut oil will curb your hunger, helping you eat less naturally.


Considering a detox and finding yourself hungry? Another astonishing fact about coconut oil is that it helps fight hunger cravings.

The medium chain triglycerides seem to have another profound effect on the human body causing people who consume them to be significantly less hungry. This helps people eat less and naturally lose weight in a healthy and sustainable manner.

What the studies say: In one study, varying amounts of medium and long chain triglycerides were fed to healthy men.

The men eating the most MCTs ate 256 fewer calories per day, on average

Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate significantly fewer calories at lunch .

5. Coconut oil can help stave off infections by stopping bacteria, fungi, and viruses in their tracks.


Sick of getting sick? There’s a large amount of Lauric acid found in the fatty acids of coconut oil. When it is consumed and digested, the lauric acid will travel through the bodies various systems and help the body fight off bacteria, fungi, and viruses.

It’s a good idea to be consuming coconut oil when you’re sick or have an infection for these reasons.

What the facts say: Lauric acid can kill harmful pathogens like bacteria, viruses and fungi

It has been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans

6. Coconut oil helps improve blood cholesterol levels and lower the risk of heart disease.


As stated above, coconut oil is loaded with saturated fats that have been wrongly victimized by the media.

Consuming these saturated fats can raise good cholesterol and reduce the risk of developing heart disease. Since these diseases are so prevalent in the world, it’s safe to say that we should all be eating more coconut oil.

What the facts say: Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol .

In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil.

There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status.

7. Coconut oil will improve skin and hair quality.


Coconut oil has a variety of benefits listed at the end of this article, but the 2 most effective uses are for skin and hair quality.

Coconut oil does not have to be consumed to benefit making it one of the most versatile foods on the planet.

What the fact say: Studies on individuals with dry skin show that coconut oil improves the moisture and lipid content of the skin

Coconut oil is protective against hair damage, and one study shows it can even be used as light sunscreen, blocking about 20% of the sun’s ultraviolet rays

Another application is using it like mouthwash in a process called oil pulling, which can kill harmful bacteria in the mouth, improve dental health, and reduce bad breath

8. Coconut oil can reduce seizures from the ketones it produces.


If you suffer from seizures or know someone who does, this information can be very useful.

The ketogentic diet (very low carb, very high fat) is well know for its effects on treating epilepsy. This is because the diet forces the body to burn ketones for energy instead of carbohydrates.

Because of the fatty acid composition of coconut oil, the body is able to produce more keytones to help prevent seizure.

What the facts say: The MCT oils get shipped to the liver and turned into ketone bodies, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet

9. Improved brain function in Alzheimer’s patients.

The most common cause of dementia is Alzheimer’s disease and it effect older individuals worldwide.

In patients, there is a reduced ability to use glucose in certain parts of the brain. Basically, the energy created through the foods one consumes is not getting to the brain.

What the facts say: Ketone bodies can supply energy for the brain and can provide an alternative energy source (other than glucose) and reduce symptoms of Alzheimer’s

In one 2006 study, consumption of MCTs led to immediate improvement in brain function in patients with milder forms of Alzheimer’s

Other studies support these findings and MCTs are being intensively studied as potential therapeutic agents in Alzheimer’s disease

10. Helps reduce the most dangerous fat on the body.


The fat around the abdomen is the most dangerous fat, because it is stored in the abdominal cavity and around many of the major organs.

This type of fat is highly correlated with many diseases and the danger of premature death.

It can help you reduce this type of fat and subsequently reduce the chance of developing these diseases. Another excellent reason weight loss programs should have coconut oil in them (want more motivation to lose weight?

What the facts say: A study in 40 women with abdominal obesity, supplementing with 30 mL (1 ounce) of coconut oil per day lead to a significant reduction in both BMI and waist circumference in a period of 12 weeks

Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce) of coconut oil per day

Dr. Kim Phuong

10 Things You Should Do Every Day Before 10 AM


 “When you arise in the morning, think of what a precious privilege it is to be alive; to breathe, to think, to enjoy, to love.” ~ Marcus Aurelius

 You don’t have to be a morning person to benefit from morning rituals. Most people hit snooze, roll out of bed and into some clothes while plunging into their day without a plan.

You, however, can choose to approach your day mindfully. Being mindful will increase the odds that you will feel good, be more productive and end up happier when it’s all over.




 Meditating or even some simple breathing can help you begin your day with a sense of calm. Instead of reaching for your phone or checking email first thing in the morning, take just a few minutes to sit and experience the quiet.

There is plenty of activity during our day, make a commitment to start on a quieter note. It will set the tone for your day and will help increase your focus, energy, and optimism.



 “If the only prayer you said in your whole life was, ‘thank you,’ that would suffice.” – Meister  Eckhart

Start your day by reflecting on what you are grateful for. A consistent practice of gratitude in the mornings will increase your awareness of gratitude throughout your day. It will also make you more resilient when challenges occur and help you put drama in perspective.



 In the quiet of the day, before the fires need putting out, plan your day by focusing on three goals you want to accomplish.

Make those goals a priority for the day. When you set about planning your day with intention, you are more likely to feel productive at the end of it.



 As you go about setting your daily intentions, pad your schedule to allow yourself to tend to fires as they arise. Padding your schedule with free time will give you a better chance of achieving your goals and may even add some downtime throughout the day.



 Your body awakens dehydrated, so it is very important to drink up first thing in the morning. In her book, The Body Ecology Diet, Donna Gates suggests you drink half of your entire daily water intake by mid-morning. It will flush your system of toxins, leave you feeling less hungry and reduce headaches throughout the day.



 You will be hard-pressed to find anyone who doesn’t wake up feeling a bit stiff. It isn’t always easy to incorporate exercise into a morning routine. If you were going to choose one thing, the American Journal of Sports Medicine suggests adding a short muscle-stretching sequence of exercises to your morning schedule.

Studies show that consistent stretching in the morning can increase flexibility, improve circulation, reduce stress throughout your day and improve posture.



 Starting your day with upbeat and fun music will not only wake you up but it will fill you with positive energy for your day.

A 2013 study found that music makes you feel good. According to study participants, the two most important benefits of listening to music are “mood regulation” and “self-awareness.”

Not only has it been shown to improve your mood but it can end up increasing motivation, performance, and lead to a better night’s sleep too.



 Start your day off by smiling at yourself in the bathroom mirror. Smiling will have a positive effect on your overall attitude and well-being, even when it starts out a little forced. Smiling makes you more approachable, and appear more trustworthy. In fact, The University of Montpellier discovered that smiling will also make you a more effective leader.



 Life is busy and morning routines can be a bit rushed. It can be very tempting when you are running behind to leave your clothes on the floor, dishes in the sink or leave the trash until later. Just do put them away!

Procrastination around cleaning up after yourself can prevent you from realizing our highest potential and best work. It also allows you to relax fully upon returning home. It is better to pro-actively clean up after yourself than waiting to be called out on it.



 It might seem enticing to get a bunch of easy things checked off your to-do list, but it has been shown time and time again that doing your hardest task first leads to a more productive and happier day. You are more likely to remember the day as being a good one when your day gets better and is easier over time. The bonus: it helps stop procrastination over the things we like to do the least.



8 things You Should Know When You Start eating clean

Healthy eating. Fresh fruit, cheese and almonds on a gray background

When you first learn about eating clean, it can be hard to figure out exactly what you should be eating, how much you should eat and when to eat. Don’t get caught up in the details – you will never start living the lifestyle if you do! We get countless emails from people wondering exactly what their macros should be and even if they are doing it the “right” way. The truth is, eating clean does have some fundamental rules, but all the other “specifics” have to do what works for you.

Healthy eating. Fresh fruit, cheese and almonds


Below, you will find 8 of our rules for things you should know when you start eating clean. These rules are easy to follow and leave some room for personal interpretation. At the end of the day, for you to make a lifestyle change, it has to make sense to you. Make eating clean work for you!

  1. The fundamental idea of eating clean is “If it has a mother or grows in the ground, eat it.”
  2. If you cannot pronounce an ingredient, don’t buy it or eat it.
  3. Try to eat 6 small meals per day, but if you can’t, eating 3 clean meals per day is better than stuffing your body full of junk!
  4. Eating clean lends itself to A LOT of variety – you do NOT have to eat chicken day in and day out!
  5. The exact ratio of carbohydrates, protein and fats (your mets) is specific for you. The amount of calories your body requires is different from the amount of calories your friend requires. Nutritional needs are never static – they are always changing.
  6. You can jump in to eating clean with both feet, all at once or take baby steps toward your ultimate goal. You do what is right for you as long as you are making positive progress toward changing your eating habits.
  7. Eating clean isn’t a diet – it’s a lifestyle. Making lifestyle changes vs. dieting is key to shifting your views toward eating clean.
  8. Do not deprive yourself. Find alternative methods of making your favorite desserts and snacks that contain less preservatives and more closely resemble the eat clean spectrum. Have you seen our desserts/treats recipes?!

The 14 Best Things To Eat After A Workout


1. Eggs


 Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

2. Quinoa


 For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

3. Orange Juice


 Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

4. Kefir


 Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas


 Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon


 Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

7. Blueberries


 These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus


 This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

9. Dried Fruit and Nuts


 If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple


 Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes


 Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi


 Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness

13. Water


 This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

 14. Most Important: Eat SOMETHING


 Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working outgoes a long way.

Dr. Kim Phuong

If You Want to Lose Weight From Running, Read This


You started running months ago, yet every time you hop on the scale, you’re let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you’re after.


Postrun Pig-Outs

Burning tons of calories can cause a famished feeling afterward, but it’s important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you’ll be hungry again in the next hour. Although a postrun snack is essential,make sure it’s packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don’t go overboard as a way to reward your efforts. If you still find you’re utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.


You Don’t Run Enough

If you’re running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won’t burn enough calories to lose weight. In order to lose a pound a week, you’ll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.


You’re Burning Less Than You Think

You just got back from a run, you’re covered in sweat, and you’re convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn’t run for that long or that fast, then you’re not burning as many calories as you thought. It’s best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.

Same Workout, Different Day


If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you’re placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier, it’s also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

It’s Not Just About the Scale


Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn’t always the best way to monitor your progress. Even though the scale’s not budging, you might be able to fit into those skinny jeans you had your eye on.

Dr. Kim Phuong



If you’re one of those people who is constantly trying to be better and live a healthier life, here are 11 healthy habits that I find to be a great reminder for our day-to-day lives. They are easy to follow and I can guarantee they will make you a happier and healthier person, so keep this handy and make sure you’re implementing them!

1- Empty calories:


 I’ve noticed that the cleaner you eat the cleaner you want to keep doing it and the more sensitive you become to processed foods and additives. For example, you seriously can’t compare the taste of a freshly homemade pizza sauce to a store bought one, right?

2- Hour of exercise


 I’m sure you all know about the benefits of exercising regularly, right? And just as you train your body for a healthier self, you have to feed your mind too, so more books and less TV!

3- Liters of water:


 If you don’t like drinking plain water, try adding some flavor to it with natural ingredients like fruits, veggies and herbs. If you need some ideas, try these water detox ingredients, these fruit infused water recipes, or these tasty flavor combinations.

4- Cups of green tea / green juice:


 Green tea is loaded with antioxidants, and green juices are a great way to get your daily dose of veggies and fruits, plus, they are a healthy snack and I promise you, they taste delicious! Try this green juice (my favorite recipe), this foolproof green smoothie.

5- Mental and stretch breaks:


 It’s really important to take both mental and stretch breaks throughout the day, so whenever I feel like I’m stuck, I step off the computer to try to clear my mind. Stretching helps relieve tension and decreases the negative impact of being slightly immobile.

6- Things you’re grateful for: 


Never forget to be grateful, it really gives you perspective of what really matters and I personally believe you live a happier life when you’re grateful.

7- Am meditation :


 Taking a few minutes to relax and clear your mind can help you de-stress and regain focus.

8- Minutes of laughter: 


They say that laughter is the best medicine right?

9- Hours of sleep:


 It’s been proven that not getting enough sleep can really sabotage your day and health, so try to aim for 8 hours of sleep.

10- Thousand steps daily:


I’ve read that taking between 9 and 10 thousand steps a day is good  for you, but I really put this as a way to explain that you have to keep moving. Take the stairs instead of the escalators, walk when possible, and just stay active.

11- Pm time to sleep:  


“Early to bed and early to rise makes a man healthy, wealthy and wise” – Benjamin Franklin.

Dr. Kim Phuong.


5 Things That Happen When You Quit Eating Sugar


First, let’s set the record straight by saying that sugar in and of itself isn’t evil, per se. It occurs naturally in plenty of foods, including fruits and milk. With that being said, adding excess sugar to your dietary intake simply isn’t necessary. In fact, you’ll notice numerous positive things happen when you decide to quit sugar for life.

Although people living in the Western world have been trained to desire sugary treats, as well as foods that include copious amounts of sugar for flavoring, we certainly don’t need it. If you stop eating anything but naturally occurring sugars, you’ll notice that 5 very distinctive things will happen.

1. Your Energy Will Improve


 Ironically, many of us have a tendency to reach for sugar-filled items, including so-called energy drinks and caffeinated beverages, when we’re tired. Yet without all the sugar, we’re guaranteed to have a higher energy level naturally. In other words, all that sugar is blocking our body’s ability to keep our energy stores at maximal levels. Plus, there will be no up-and-down with your blood sugar, so afternoon crashes will become an experience of the past.

2. Your Weight Will Stabilize


Sugar makes you crave more sugar, and we’re not just talking about sugar in its raw form.

Let’s face it: most sugar comes in high-fat and/or high-carb foods that have been processed or at least contain tons of unwanted ingredients. There is, of course, the exception of fruit, which are nearly all sugar.

By going on a sugar detox, your body will not be subjected to the need to deal with all those additional calories.

You won’t feel hungry, and you’ll end up losing weight – or at least not seeing the scale fluctuate as dramatically.

3. Your Intestines and Colon Will Perform More Efficiently


 If your insides could tell you what they wanted on a daily basis, they would say lots of fiber and a minimum amount of tough-to-digest, impure foods. When you remove sugar, you’re enabling your tummy and bowels to reset their abilities to process what you’ve eaten. You may even find that you go to the bathroom more often … this is a good thing. It means everything is getting back to a normal routine.

4. You’ll Stop Wanting Sugar


 It’s a fact: sugar begets sugar. After you rid it from your food regimen, you’ll slowly begin to lose the desire to eat anything with sugar in it. Fruits will taste plenty sweet, and if you do take a bite of a cake or pie, you’ll be shocked at how overpowering and overly sweet it seems.

5. Your Skin Will Look Healthier


 Have you noticed that you can’t seem to crack the case on why your acne appears and disappears despite all the creams, potions, and ointments you’re using? It may be that sugar is hurting your skin from the inside out. Many people report that their skin feels and looks healthier after they stop giving in to sugar’s pull.

Ready to Start Your Sugar Detox and Quit Sugar for Life?


 While a cold turkey approach to your sugar detox isn’t always recommended, especially if you’ve been a sugar holic for most of your lifetime, it’s definitely a good idea to start cutting back now. The faster you begin, the faster you’ll start to reap the advantages of going sugar-free.

In fact, in light of the countless dangers of consuming too much sugar, the World Health Organization has changed its sugar recommendation—advising no more than 5% of your daily calories should come from the sweet stuff, down from the previously recommended 10 percent. Considering that more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year, we have some work to do.

Start small by evaluating everything you’re eating and drinking. If you are addicted to sugar-laced coffee drinks sold at popular coffeehouses, scale back on how many times you drink them. Then, scale back some more. Soon, omit certain sugar-laden products. Over time, you will physiologically adjust to your new habits.

Remember that it takes about three weeks before a new way of doing something becomes a comfortable routine. If you have slight missteps, such as eating a candy bar after a stressful workday, just keep forging ahead. The results of your diligence will definitely be worth it.

Dr. Kim Phuong

11 Morning Rituals That Can Change Your Life


Your morning can be that make-or-break time that sets you up for a good day or a bad day. Here are 11 habits you can establish that will put you on the path of stringing together good day after good day.

1. Drink a Glass of Warm Lemon Water


You want the water to be warm so that it’s not a shock to your system first thing in the morning. The lemon will help get your digestive system ready for the coming meals, and makes the water tastier. You can add a bit of honey to it as well if you want to cut down on some of the tartness.

The Rehydration Process

When you wake up in the morning you’ve just gone without water for about 8 hours, so it’s important to turn things around and start up the flow of water again. What you don’t want to do is leave out the water and go along with your day, having breakfast and other beverages before addressing your need for water.

2. Wake Up Earlier


 This is priority one because in order to fit in a fantastic morning you’re going to need some extra time compared to your current routine.

If you’ve turned into a night owl because of the peace and quiet it affords, you’ll be equally satisfied by the same peace and quiet an early morning provides, and it’s simply a matter of shifting your personal time to the wee hours of the morning rather than late at night. The difference to your body is noticeable.

The Ideal Time to Wake Up

Wake up in conjunction with circadian rhythms if possible. Civil twilight is a great time to wake up because there will be enough light to see, the birds are chirping, and you still have time to catch the sunrise if you’re keen. Since this time varies by the time of year, it may be more feasible during some seasons than others. Give yourself an hour and a half before you have to be out the door.

3. Scrape Your Tongue


 Taking time to scrape your tongue is one morning routine you won’t want to give up once you start it. It helps get rid of morning breath, and also is in line with the rejuvenation process you need to do to make the transition from sleep to wakefulness each day.

As a bonus you’ll be able to taste your food better without the film that’s on your tongue even after brushing your teeth.

The Right Scraper

Some toothbrushes come with a built-in scraper on the back of the head. If yours doesn’t have one you’ll want to invest in one. You can find some that are literally just a plastic triangle-shaped scraper, and others that feature special bristles that are designed to get into the grooves of your tongue. You can also go with the type that is stainless steel and U-shaped to get the job done.

4. Do a Stretching Routine


 Here’s a great 5 minute stretch that you can do in the morning to wake your muscles up and get them ready for the day ahead. You should always modify any workout to your own abilities, and search until you find one that resonates with you.

You can also use this time to do a yoga routine, or an exercise routine, if you feel so inclined or are trying to lose weight. However, if you currently aren’t exercising regularly we recommend starting off with just some morning stretches until that becomes a habit, and then transitioning into yoga and other exercises when you organically start to feel like you could do more than just stretch.

How Long Do I Have to Stretch?

When first starting out it doesn’t matter how long you stretch, just as long as you do it. If you only have a few minutes for it, just do a few minutes. You’ll find that as you develop the habit, you’ll end up stretching for longer periods of time, and it will naturally expand on its own without the need to force yourself to do it for a set time.

5. Rebound 100 Times


 Rebounding on a mini-trampoline is the perfect morning exercise. It’s zero impact, and perfect for any physical fitness level. You don’t even have to get any air on it for it to be effective. Just lightly bouncing on it is effective for stimulating lymph movement and drainage as well as helping your thyroid.

You can repeat this process a few times per day, whenever you feel like you need a pick-me-up. It helps keep you energized without the use of energy drinks or other sugary or caffeinated beverages.

Firms Up Your Whole Body

You’ll notice that when you first start bouncing you’re kind of going with the flow, but by the time you hit your 100th bounce your body has tightened up considerably, in a good way. This is working each muscle in your body, your leg muscles, core, and upper body. A great way to start the day, get your juices flowing, and just plain feel good!

6. Dry Brush Your Body


 Dry brushing the body is an Ayurvedic practice that helps improve your circulation and slough off dead skin cells.

Brushing towards your heart is essential, and you’ll want to start at your extremities and work your way in, covering all of your parts before hopping in the shower.

Dry brushing will help leave your skin feeling smoother, and you’ll notice the difference after you’ve dried off. Apply a moisturizer afterward to retain that suppleness.

Which Brush to Use?

Choose a brush that is good at exfoliating, but not one that is so rough you don’t look forward to using it. A dry loofah or other brush designed to scrub the skin works best. You don’t want it to be too soft on your skin or it won’t do the job, but if you opt for a softer brush you can apply more pressure so that it works.

7. Listen to Uplifting Music or Audiobook


 Starting your morning with music you find beautiful, or a book you find inspirational or motivational, is the perfect way to set yourself up for success. It can give you something to look forward to in the morning, and sets you up with the right mindset to greet the day.

You can adjust your music for the type of day you want to have, whether you need something that gets you pumped for an action-packed day, or something more soothing so you can handle a stressful day.

The mind is hungry for new tidbits of information it can go to work on, and you should feed it every day, the same way you feed your body.

Choosing the Right Audio

Whether you pick a group of songs, or an audiobook that inspires you, is up to you. Choose your songs carefully though, as they can get stuck in your head, and if this sort of thing drives you crazy you might be better off listening to a book.

8. Green Smoothie Time


 Now that we’ve woken up with the sun, brushed our teeth and scraped our tongue, rehydrated, stretched, rebounded, dry brushed the skin, showered while listening to pleasing music, it’s time to nourish the body with a refreshing green smoothie.

The green part of the smoothie is what’s really going to help boost your energy levels this morning. That’s because it will likely be spinach, kale, or some other leafy green providing phytonutrients, fiber, and minerals. Set a timer for 30 minutes after you drink it and notice how much better you feel.

Finding A Great Green Smoothie Recipe

Check out our list of amazing healthy smoothie recipes and pick the one that sounds most appealing to your morning palate. Just about any non-green smoothie can be made green with the addition of spinach or kale.

9. Meditate for a Few Minutes


Right now you should be in a really happy place, a green smoothie coursing through your digestive system, and all of the helpful things you’ve done should all be having a cumulative effect. There’s no better time to sit and clear your mind for a few minutes.

There’s also no right way to meditate, so if you’ve tried specific methods and didn’t really like it, it’s time to develop your own personal style. Choose a position that you find comfortable, and decide if you’d like music or not. Just sitting and listening to the silence can be enough for most.

Why Just a Few Minutes?

You don’t need to go into a trance or spend an hour in the lotus position to meditate. You can get the benefits from just a few minutes and you’ll see a marked improvement in the upward trend your days start to take. We’re being intentionally vague here because “a few” can mean whatever it means to you, and however you feel in the moment (or what the clock allows in the morning).

10. Smile at Yourself in the Mirror for 30 Seconds


 This is a can’t-miss way to boost your self esteem, and once you get into the habit you’ll wonder how you ever got along without it. It’s basically just a matter of designating some time as true “me time” and seeing a happy you reflected back in the mirror.

This works on a number of different levels, but at the core is the ability it gives you to talk right to the bigger part of yourself, the part that is running in the background and getting the important things done.

Make sure you’re smiling, it doesn’t have to be a big goofy grin, just the hint of a smile works, like you’ve got some tricks up your sleeve and you’re ready to show the world what you can do. You’ll be surprised at the positive thoughts this exercise inspires.

Morning Validation

What you’re doing here is basically checking in with yourself, giving yourself that look of determination that you’ll need to make it through the day and accomplish all of your goals. No matter what happens the rest of the day, you’ve at least said hello to that deeper part of yourself and given words of encouragement.

11. Write Out Your Top 3 for the Day


 If you lead a busy life chances are things fall through the cracks on a daily basis. To help stop this from happening you should list the three things you really want to get done today, and above all else, make sure they get done.

Once you establish the habit of getting the most important three things of the day done, you’ll be able to build up confidence and go for bigger and bigger things. A funny thing also happens, all of the smaller stuff that you thought needed to get done either does get done without being on your list of three, or fades away because it wasn’t that important to begin with.

 Just 3, No More No Less

If you start getting carried away and adding more than three, you’ll find you won’t get to the fourth and fifth and so on, and then you’ll get discouraged. Force yourself to come up with three good ones, even if your day is largely unstructured. You’ll feel better at the end of the day knowing you at least got 3 important things done.

4 Things to Avoid That Can Send Your Day Off Course

 Morning News – While it’s good to stay abreast of the latest happenings, you’ll do yourself a huge favor by missing out on the more upsetting things that have happened overnight. By lunchtime the biggest news will have made it to you, and if it’s something really big you can catch yourself up on the Internet in a matter of minutes.

 Big Breakfast – A big breakfast is not recommended, even if it’s balanced and full of healthy things. Your digestion is weakest in the morning, and bombarding it with a big load of food will only set you up for a sluggish morning. Unless you plan on doing some intense activity to burn it off, stick to a light breakfast and have a snack later if you get hungry before lunch.

 Stimulants – Many of us reach instinctively for a cup of coffee in the morning to get us going, or need an energy drink before we consider the day started. But these are just crutches that could be masking a lack of sleep or nutrition. Drop the stimulants and continue to make positive changes until you don’t feel you need them anymore.

 Sleeping In – These are morning rituals we’re starting here, and you can’t expect them to change your life unless you stick to them religiously. Taking the weekends off of your routine is a sure way to disrupt the good habits you’ve formed during the week, and regress to your old ways. Stay the course, even on the weekends, and you’ll reap all of the benefits.

Dr. Kim Phuong

7 healthy morning habits for busy people

E828RP Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and

I wrote this post on Healthy Morning Habits back in January and when I wrote it I have to admit that I was at a completely different point as I was working from home and had the luxury of setting my own schedule.

Fast forward to October and things have changed significantly as I’ve started working 4 days a week + as well as consulting; plus I’ve just upped the ante by taking on a new teaching gig at General Assembly – life has definitely sped up since then!

So I thought it fitting to give an update on how I’ve adapted my morning routine around my new schedule and give insight into why this is the most important {and favourite} part of my day!

I also had a lot of people letting me know they don’t have much time in the mornings to dedicate to a routine and needed to get out the door as fast as possible.

So I wanted to share my routine {along with my crazy schedule} + show that it is indeed possible to fit in a positive morning routine, no matter how much or little time you have – it’s just about prioritising your time so you get it done; structuring it in a way that it works for you and owning your schedule.

There are so many reasons why starting a morning routine is a good idea and hugely beneficial to your overall health + happiness:

  • It sets the tone for the day and gets you in a positive mindset.
  • When you include activities like meditation as part of your routine it helps improve focus, productivity and overall mental alertness during the day.
  • A morning routine with exercise helps get your body moving, blood pumping + endorphins being released, helping give you energy and making you feel good!
  • It gets you into the habit of getting the ‘hardest thing’ out of the way, giving you a sense of purpose + accomplishment before you get into the swing of the day.

Personally, my morning routine is something I look forward to and by the time I do start work, I am in an amazing positive mindset and far more productive during the day.

I also do the morning routine with my partner and it’s honestly been a wonderful part of our relationship as we do this as a team every single morning + having a mutual set of goals to work towards has had many other benefits that have manifested through our consistent daily practice together.

Ok, so here’s what it looks like:

  1. Get out of bed by 7:15.
  2. Have a 30g protein shake.

  3. Meditate for 15 minutes.

  4. 10 minutes of hard exercise – we do the 7 minute workout but increase the time to 10 minutes. We also vary the workouts by mixing it up with the different workouts available in the app.

  5. Jump in the shower + repeat my affirmations while showering + getting ready.

  6. Read something positive over breakfast (2 hard boiled eggs + half an avocado) – generally a chapter (or a few pages!) of my current book.

  7. Walk to work (20 minute walk at a brisk pace) while listening to a book on Audible (switching to Audible has helped me read so many more books!) or my favourite podcasts.

By the time I get to work I’ve already successfully checked off my daily tasks; completed my daily exercise + ready to get started on my main goals for the day.



  •  I don’t check my social media until after 10am – this has been a game changer for me + not getting sucked into the vortex has helped me become more disciplined + focused. There has been a lot of research made into the effects of constant checking of social media and how it affects productivity. If getting distracted easily is an issue for you – I recommend trialling this and seeing how it improves your concentration.
  • I made changes to my diet so I cut out all sugar in the morning. I used to have a so-called ‘healthy’ breakfast, that was really filled with sugar – yep even natural sugar is not good for you! The main culprits were Acai bowls; banana + cinnamon pancakes with berries. Switching to eggs + avocado has done wonders for my waistline + means I get less sugar cravings during the day. I highly recommend it!



  • I use the Streaks App to record my daily morning routine activities – whenever I break a streak I have to start again, so I need to keep that streak going.
  •  My amazing partner (and team mate!) – having each other to keep us motivated is the best thing.
  • Making the commitment to review my goals daily has had a major impact on the way I stay motivated to achieving my goals. When you know what you’re working towards + importantly, why you’re doing it – it becomes infinitely easier.

Over to you – what does your morning routine look like? What would you like to add to your current routine to make your day more positive and productive?

Dr. Kim Phuong

If You’re Running and Can’t Lose That Belly, Try This


You’ve been eating right and exercising for a while, but that stubborn belly fat just won’t budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.

Switch Up Your Pace


Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here’s a list of interval workouts for you to try:

  • 45-minute fat-burning treadmill workout
  • 300-calorie-burning walking-jogging workout
  • 30-minute pyramid intervals
  • Swimming interval workout
  • 45-minute walk-run-sprint workout
  • 45-minute elliptical interval workout

Go a Little Longer


Unfortunately you can’t spot treat when it comes to weight loss, which is one reason solely doing crunches won’t whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it’ll motivate you to keep going!

High Knees


You’re working hard to diminish your overall body weight, which will slim down your belly so you can reveal toned abs underneath. Here’s one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.

Try This Killer Treadmill Move


Here’s another core killer if you’re using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that’s set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shred mill move in action here!

Dr. Kim Phuong

6 Easy Tips for Improving Physical and Mental Health

6 tips

 Since the beginning of the year, I’ve been focusing hard on not only eating better, but feeling better, both physically and mentally. I’ve made some good strides towards eating healthier the past 4-5 years, but there are areas in my life that could definitely use some improvement, including getting into better shape physically and mentally. Our mind, body and spirit are intertwined, so optimizing each of these parts is essential in order for me to function at my very best. As a devoted wife and busy mom of four, I want to be able to have the energy to take care of my family for many more years to come.
 In January, I put together a plan to help get myself on track physically and mentally. I spent time evaluating my lifestyle – identifying both supportive and diminishing factors of my health.  I looked at my mental attitude, physical activity, dietary habits, family relationships, work relationships and social relationships to identify areas in my life that I need to improve on as well as areas that I need to relieve or shed my life of.

Today, I’d like to share 6 Easy Tips for Improving Physical and Mental Health:



  • Eat real, whole foods, and cut back on processed foods (eliminate products made with white sugar, white flour, hydrogenated and partially hydrogenated fats).
  • Eat brain-boosting foods (read my 3-part series on Brain-Boosting Foods)
  • Eat a variety of colorful fruits and vegetables that are naturally rich in antioxidants (think red, orange, yellow,purple, green, blue).
  • Choose high quality lean proteins like beans/legumes, poultry, omega-3 rich fish and eggs, shellfish,nuts/seeds and lean meats.
  • Buy chemical-free (hormone-free, antibiotic-free, organic) products whenever possible.
  • Stay hydrated by drinking 6-8 glasses of water throughout the day (I drink water first thing in the morning, at breakfast, mid-morning, at lunch, in the afternoon, at dinner, and after I work out). Herbal teas are also a good source of fluids.
  • Cook more – It’s cheaper than eating out, you’ll eat higher quality and better food, it’s fun and you’ll know exactly what goes into your food. Plus, it’s a great way to show your family how much you love them.


6 tips 1

 I have to admit that exercising on a regular basis is the weakest point in my health and wellness journey. My biggest problem has been finding something I enjoy and the lack of consistency. But, when I exercise, I have more energy, I sleep better, and I’m less stressed.

  • Do something you find fun – Recently, I rediscovered workout videos that I love doing – they’re a mix of cardio, strength training, abdominal work, walking and pilates. Whether it’s running, weight lifting, spinning or walking, find something you have fun doing.
  • Come up with your own S.M.A.R.T. Fitness Plan that is  Specific, Measurable, Attainable, Realistic andTimely. My S.M.A.R.T. Plan targets working out 5 days a week for at least 30-45 minutes each day,  including cardio and strength training.
  • Track your progress  – I keep track of my daily workout on a weekly chart and use a Jawbone UP24 (my husband gave me one for Christmas) to make sure I get in enough steps each day.
  • Workout when it works for you – I discovered that I prefer working out after dinner, when all my work and chores are done for the day.


6 típ 2

 I’m a night owl by nature which can be a problem when you have to wake up early with your kids. Until I started tracking my sleep using my Jawbone UP24, I didn’t realize that I was only getting a little over 6 hours of sleep a night. Some people can function on that, but for me, I do best when I have 7-8 hours of sleep a day. Even if I’m in bed by 11:00PM and wake up at 6:00AM, that doesn’t mean I’m getting 7 hours of sleep. It takes me a while to fall asleep, and if I wake up in the middle of the night, that also cuts into my sleep, so effectively, I might only get 6 ½ hours of sleep. So, now I try to hop into bed half an hour earlier to make sure I get at least 7 hours of sleep a night.


6 tips 3

 Our frame of mind has a huge impact on our stress levels and our health. By nature, I’m more of pessimist, but I’ve found a few things that have helped improve my mental state of mind.

  • Start the day off on a positive note. I find reading inspirational quotes or doing my Bible study homework first thing in the morning helps puts my day into perspective. Wearing my “Choose to be happy” band is a great reminder throughout the day to stay positive.
  • Listen to relaxing or inspirational music. I have the radio channel in my car set to KLOVE for when I’m running errands (sometimes I even sing along). Find music that you enjoy and find relaxing or inspirational.
  • Focus on your blessings. Every night when we sit down to dinner we thank God for the many blessings He’s given our family. This helps put our day into perspective no matter how good or bad it was.
  • Reframe situations by looking at a problem from a different angle. By flipping the way you view a problem on its side, it’s possible to find something positive in almost any situation. Read this post to see how I was able to reframe a recent disaster when a pipe burst in our house into seeing it in a positive light.


6 tips 4

 They say giving is better than receiving, and I’m a firm believer in this. Even a small gesture on our part can make a positive (and sometimes big) difference in someone’s day. Personally, I enjoy cooking for cancer patients in my church and community, and have found this experience especially rewarding. It doesn’t take a lot of effort on my part, yet it can mean the difference between a cancer patient eating and not eating. Read this post on how I was inspired by helping a friend with cancer.

  • Verbalize your thankfulness each day, whether it’s thanking the person bagging your groceries, or thanking God for the many blessings He’s given you and your family.
  • Help someone in need. Recently, our women’s group had “Casserole Day” where we stocked up our church freezer with casseroles for families in need. Whether it’s volunteering at the local food pantry, or checking in on a friend, a little effort can go a long way, and the intangible rewards you will reap are immeasurable.


Young couple in love wrapped in plaid standing and embrace each other

Over the years, I’ve learned which family, work and social relationships have been supportive to my health as well as which ones were dragging me down or emotionally draining.  Like all of you, I don’t have a lot of free time, so I choose to spend my time nurturing relationships with people that are positive influences in my life and inspire me to be better – people that have my best interests at heart.

Dr. Kim Phuong.



“Sống” và “tồn tại” là hai thái cực khác nhau, con người ta biết cách “tồn tại” hơn là biết “sống”.
Nhiều người trẻ vẫn tự hỏi, tại sao chúng ta luôn sống và cảm thấy cô đơn? Hoặc luôn sống mà cảm thấy bế tắc, mêt mỏi, luôn phải gánh gồng trên vai những trách nhiệm bị dồn vào đường cùng mà không sao dứt bỏ được. Hoặc là luôn sống mà mang theo những đau khổ, vết thương mà đáng lẽ ra chúng ta phải vứt bỏ nó từ lâu rồi..
Thật ra, cuộc sống này là của chúng ta, do chính chúng ta định đoạt nó. Chính bản thân chúng ta chọn lựa, không làm bạn với niềm vui mà chỉ làm bạn với gánh nặng tinh thần. Chính bản thân ta lựa chọn gắn kết với nỗi buồn mà không can đảm nắm lấy niềm vui. Hạnh phúc đâu phải điều xa lạ, đôi khi chỉ cần liếc nhìn mọi thứ xung quanh cũng đủ bất giác để ta hé một nụ cười. Ranh giới giữa niềm vui và nỗi buồn thật ra rất mong manh, tiến lên một bước là niềm vui đón chờ, lùi lại một bước lại là cảm giác đau khổ bao trùm và nhấn chìm. Hạnh phúc hay đau khổ là do ta lựa chọn, chính vì khó khăn nên bản thân ta mới trở nên quan trọng như thế.
Chính vì có quá nhiều thứ chi phối nên những quyết định mới khó khăn đến như vậy. Và càng trưởng thành, chúng ta lạ càng trở thành những con người khác. Dấu vết khắc nghiệt của cuộc đời khiến chúng ta phải khước từ ước mơ,khước từ những mong muốn của bản thân, để ép mình mau lớn. Mỗi lần vấp ngã, trái tim lại chai sạn đi một ít. Mỗi lần đau khổ, tâm hồn lại khô khan và sợ yêu thương hơn. Mọi sự lựa chọn cũng vì thế mà bắt đầu trở thành áp lực.
Vì cuộc sống có nhiều lựa chọn..Mỗi sự lựa chọn đều mang hơi thở của sự sống và cả sự đối đãi của bạn với chính mình. Tại sao chúng ta phải chọn áp lực và đau khổ? Tại sao chúng ta không thể chọn một cách khác, buông bỏ những thứ mà đã cố gắng đến mệt mỏi, và mạnh mẽ đối diện để nói lên suy nghĩ thật của mình, rằng sẽ chỉ làm những gì mình thích? Lựa chọn để sống và lựa chọn để sinh tồn thực ra rất khác nhau.Lựa chọn để sinh tồn chính là cách lựa chọn để tiếp tục duy trì sự sống, còn lựa chọn để sống chính là cách hưởng thụ sinh mạng. Bất cứ ai cũng không thể ép buộc bạn phải sống như thế nào, hoặc phải lựa chọn con đường đi như thế nào bởi cuộc sống là của mình, tại sao phải để người khác quyết định?
Này nhé bạn của mình, nghe mình nói nhé:” Bạn không thể hoàn toàn kiểm soát được bất cứ điều gì xảy đến với bạn trên cuộc đời này. Cái duy nhất mà bạn có thể kiểm soát được hoàn toàn chính là suy nghĩ và phản ứng của bạn. Trong cuộc đời này, chỉ có duy nhất bạn có khả năng định đoạt cuộc đời mình và nhất định đừng lãng phí những sự lựa chọn đó.” .Hãy chọn lựa để ngày mai đừng hôí tiếc. Cho dù đó có là sai lầm, kể cả trong mắt người khác có là điều điên rồ hay khờ khạo, kể cả vấp phải chướng ngại vật cản trở
Cứ lựa chọn đi, chỉ cần bạn không cảm thấy xấu hổ, chỉ cần bạn ngẩng cao đầu, chỉ cần bạn thấy hạnh phúc, thế là đủ. Ở trên đời này, hễ được cái này thì sẽ mất cái khác nhưng hãy cứ tin rằng dẫu chúng ta có quyết định thế nào cũng sẽ nhận được điều xứng đáng. Bùn ở dưới chân nhưng nắng ở trên đầu. Sự sống nảy snh từ cái chết, hạnh phúc hiện hình từ trong những hi sinh gian khổ. Nếu bạn chưa từng khóc thì đôi mắt của bạn không thể đẹp nên đừng lo ngại những quyết định của mình sẽ sai lầm,bởi nó không quan trọng, bởi ngay cả những điều tồi tệ nhất cũng có ý nghĩa riêng của nó. Có trải qua cai đắng, đau khổ con người ta mới hiểu ra được nhiều điều, mới nhìn nhận ra được những sự thật mà nếu như ta sống một cuộc sống êm đềm và hạnh phúc ta không thể nhận ra. Mình không tin ai không có lúc buồn, mình không tin ai luôn có niềm vui. Trong tất cả mọi thứ, hãy để cho mình được hưởng quyền lợi mà mình vốn có.
Hãy loại bỏ những từ ” giá như” và những từ đồng nghĩa với nó ra khỏi cuộc sống. Cuộc đời đơn giản chỉ là một chuỗi các sự lựa chọn- thứ mà nhất định sẽ đến lúc chúng ta phải quay đầu nhìn lại. Vì vậy hãy chọn sao cho sau này khi nhìn lại, bạn không cảm thấy hối hận chứ đừng lựa chọn chỉ vì lúc đó bạn thấy hợp lý. Phần lớn chúng ta cân nhắc quá nhiều về cái giá phải trả cho sự thay đổi mà ít chịu cân nhắc về cái giá phải trả nếu không thay đổi. Thành công và hạnh phúc nằm trong chính suy nghĩ và sự lựa chọn của bản thân.
Cuộc đời mỗi người dài ngắn khác nhau, số phận mỗi người cũng vì thế mà tốt xấu cá biệt. Nhưng hãy cứ mạnh mẽ mà tin rằng,phải nắm chắc trong tay vận mệnh của chính mình. Cuộc sống có thể vui vẻ, khổ đau nhưng hãy để tự mình quyết định mang đến những điều chúng ta khao khát. Chỉ có như vậy, mới có thể đặt chân đến bên cạnh vạch đích, chỉ có như thế mới vượt qua vạch giới hạn cuộc đời. Quan trọng là, chúng ta có thể vượt qua nổi những rào cản sinh ra từ chính bản thân mình hay không. Hay là lại chạy trốn, lại đi theo những lối mòn đã cũ, hoặc chỉ là ngại thay đổi, ngại khác người, ngại phải đối diện với kết quả?
Tương lai chính là những trạm đỗ, sự lựa chọn của bạn chính là điểm dừng duy nhất không thể quay đầu. Nếu không có quyết đoán, chỉ có thể bỏ lỡ hoặc quanh quẩn trong hành trình của chính mình. Khi ấy cuộc sống sẽ chỉ còn là bi kịch! Một thân thể không đau, một tinh thần không loạn, hạnh phúc đích thực của con người chỉ có bấy nhiêu thôi.
Vậy đấy, cuộc sống có nhiều sự chọn lựa, tại sao chúng ta không chọn lựa sống cho riêng mình và chỉ cho riêng mình mà thôi? Sống để hạnh phúc và an nhiên, sống để tự do và nhàn tản. Để giải thoát cho tâm hồn…Hay nói một cách đơn giản là nắm giữ vận mệnh chứ không phải phó mặc cho ” định mệnh”.

Dr. Kim Phuong

This very useful DIY baking soda shampoo will save your hair.

baking soda

 The baking soda is really really useful products and probably the best product that is made ever. Baking soda can be used in a lot of different ways , of cleaning to the Health care and many many other uses. So from thеse many uses for today we pick one really incredible DIY project – make a baking soda shampoo that could save your hair. Maybe the shampoo that you where using it until now was not reach the liked effect and you want to change it? You do not need to hurry and go and buy some chemical new one, maybe now is the right time to make natural and extremely useful at home?

The method is pretty simple all you need is mixing 1 part baking soda with 3 parts water. For example for shoulder length hair and mix about 2 to 3 tablespoon of baking soda with 3 times that amount of water in a small squeeze bottle. You can adjust this depending on your hair length.

baking soda

Apply the baking soda and water mixture to dry or wet hair by starting at the roots and After washing and rinsing with the baking soda mixture, you’ll want to apply a vinegar rinse. To prepare the vinegar rinse you should Mix 1 part white or apple cider vinegar with 4 parts water. To minimize the vinegar smell, you can add lavender, peppermint, and/or rosemary essential oils to the vinegar mixture. After a few minutes wash it and voila you are closer to the best hair ever. Enjoy!

Dr. Kim Phuong

10 Beauty Habits you should be doing every night


1. Remove your makeup—all of it. For real.
The most important thing to do to wake up looking fresh is to remove all of your makeup before bedtime, That means leftover mascara, lip color—everything. This ensures that your pores will be clean and your eyes free of leftover gunk.

10 beauty habits 1

2. Use two pillows
Prop your head up on an extra pillow to prevent puffiness. You can also prop up the head of your bed on 2- to 4-inch pieces of wood. “This is a time when gravity helps you with lymph and blood flow so fluids won’t accumulate under your eyes and in your face,” says celebrity makeup artist Dimitri James, founder of Skin Cosmetics.

10 beauty habits 2

3. Do a spot treatment…with a purifying mask
You can use it to target acne and rosacea pimples, and leave it on overnight, says dermatologist Diane De Fiori, MD, who practices at the Rosacea Treatment Clinic in Melbourne, Australia. The extended skin contact time brings much better results.


4. Turn on a humidifier
A barrier repair moisturizer (containing ingredients such as ceramides and cholesterol) combined with an air humidifier in your bedroom produces durably hydrated, plump skin which is more resistant to irritants and allergens but also to appearing dry and fine-lined. By working on your skin’s hydration overnight, you can skip daytime moisturizer altogether or choose one that’s lighter since heavier moisturizers don’t tend to wear as well under sunscreen or makeup.


5. Go to town with hand cream
Moisturizing your hands with a thick, plain, somewhat greasy hand cream will keep your hands and fingernails looking their best first thing in the morning. “Hands get dried out throughout the day with exposure to dry air and excessive washing, and few of us apply hand cream with every water exposure as we should,” says board certified dermatologist Jessica Krant, MD, founder of Art of Dermatology. ”Night is a chance to try to undo some of the damage, which will also keep cuticles and fingernails moisturized so they will grow longer and stronger and break and peel less.”


6. Sleep on a luxe pillowcase
Wash your hair with a silicone-free shampoo and use a silk pillowcase—sleeping on a silk or satin pillowcase also helps your hair’s overall health. Fibers on most cotton pillows are rough against the hair cuticles. Don’t want to splurge on silk? Changing a cotton or linen pillowcase every one to two days can also bring an improvement.


7. Pin your hair back
Your hair contains oils and dirt that can get on your face and pillowcase and cause breakouts. Braid your hair or pin it up into a bun to keep it off your face as you sleep.


8. Get eight hours of sleep
Catching a good night’s sleep can really effect the way you look. “Sleep can reduce dark circles because a lack of sleep compromises your body’s circulatory system and you get stagnant blood in the vessels under the eyes because it hasn’t properly drained,” says celebrity esthetician Renée Rouleau. ”Lack of sleep also causes your skin to look pale and tired because your circulation has been impaired.”


9. Try a leave-on exfoliator
“While you sleep, the skin is working its hardest to repair itself,” says Teresa Stenzel, the director of education for Bioelements. It’s the best time to apply leave-on exfoliators, to give the ingredients time to absorb and correct daily damage to the skin caused by UV exposure and environmental aggressors.


10. Use eye cream
No doubt you’ve heard it a million times, but eye cream is important. Start using great moisturizers and eye cream at night (even if you’re in your 20s). When the morning rolls around, your skin will be plump and hydrated.



Dr. Kim Phuong

9 Foods That Eliminate Toxins

detox body

Does your body feel like it’s craving a reboot? It may be time to cleanse some impurities from your system. Your body feels its best when it’s functioning at 100%. To help it get there, you can eat certain detox foods that flush out impurities and prime your system to better absorb vitamins and nutrients. To eliminate toxins and give your body a fresh start, try these 9 detox foods.

1. Beets
Typically found in the occasional salad, beets are a detox staple that most of us could do well to eat more of. Beets improve digestion, helping make sure all the toxins in your body actually make it all the way out. Beets contain dietary nitrates, which help your body open its blood vessels, absorbing more oxygen and delivering it to the areas where it’s needed most.

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2. Ginger
The healing properties of the ginger root date back to ancient China, where it was used for everything from soothing burns to aiding with indigestion. Chewing on some ginger or sipping on ginger tea will help relax your digestive tract and cleanse toxins from your stomach. You can also try boiling ginger in some hot water for flavor, as water is an integral part of any cleanse.


3. Lemons/lemon water
Lemon mixed with water and cayenne pepper is a popular cleanse recipe to flush toxins from your system. Lemon helps your bowels to eliminate waste more efficiently and contains acid similar to the stomach’s natural acid, which aids in digesting and passing food from your system.

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4. Grapefruit
There’s a reason grapefruit makes it onto nearly every “superfood” list; its nutrient-rich juices pack a one-two punch for detoxing and enriching your body. Grapefruit kick starts the liver to do its job of filtering toxins from your body while also burning fat.

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5. Watercress
Watercress, as you could probably guess, has a high water content, which is optimal for helping the body flush out toxins. It also helps shield your cells from damaging free radicals and mobilizes your liver’s cleansing enzymes. Try it as part of a garden salad or slice it up and mix it in as a topping on your favorite cold sandwich.

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6. Cabbage
Cabbage contains isothiocyanates, which promote the elimination of carcinogens from the body. It’s super low in calories, which is a bonus if you’re watching your waistline as you detox. One thing to note—cabbage’s active compounds are broken down by heat, so eat it raw on salads or in smoothies to reap its detoxifying benefits.

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7. Pineapple
Not only is pineapple delicious and refreshing, it contains the digestive enzyme bromelain, which cleans out your colon and aids in stomach function. Bromelain has been shown to reduce inflammation, which is useful for soothing an upset stomach.


8. Kale
Kale is such a superfood that doctors often recommend it to patients fighting kidney disease. It’s packed with fiber which will help cleanse your digestive tract, and also contains glucosinolates that aid in detoxification.


9. Asparagus
Asparagus works wonders for your liver, which is your body’s first defense against toxins. It promotes liver drainage, which ensures all the impurities captured by the liver are being flushed from the body properly.

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Dr. Kim Phuong

5 Ways to Become a Morning Person


School is about to start for many of our readers and we all know what that means: 8 am classes! Are you the type of person to set five alarms and still not wake up on time? Here are five tips to becoming a morning person this semester!

5 Tips to Becoming a Morning Person

1. Go to bed earlier! It may be tempting to start that new show on Netflix at 11 pm after a long day, but you will be paying for it in the morning. Turn off all electronics and instead, try to wind down with a nice cup of chamomile tea and a good book before getting a solid 8 hours of sleep.

5 Tips to Becoming a Morning Person

2. Eat a hearty breakfast: Breakfast is the most important meal of the day, especially if you have a physics exam at 8 am. Pile on the protein and re-energize yourself with a meal consisting of a protein, a fruit or veggie, and a whole grain (Think: Greek yogurt topped with fresh blueberries topped with granola and chia seeds). And if you’re a walking zombie without your morning caffeine fix, adding a spill of milk or fortified soymilk (i.e. lattes and café au laits) will help spike your beverage with calcium and protein.

5 Tips to Becoming a Morning Person

3. Reward yourself for not pressing the snooze button by using the extra time to relax: read your favorite newspaper column, listen to the first ten minutes of a funny podcast, fit in some cardio, whatever you want! Even having time for an extra cup of coffee or not having to race out the door can be a reward. You’ll find yourself feeling more motivated throughout the day by starting your morning on a positive note.

5 Tips to Becoming a Morning Person

4. Move your muscles: our bodies are wired to peak alertness first thing in the morning. Therefore, starting your day with a workout can help boost the morning energy surge, as you will have elevated body temperature and elevated adrenalin levels for several hours after you exercise.  Additionally, exercising before breakfast burns more fat calories and results in more weight loss than exercising after breakfast, according to research.

5 Tips to Becoming a Morning Person

5. Prep for a good morning: shorten your morning routine by packing lunch the night before, ironing your clothes beforehand or stocking your gym bag. Crossing off items on your to-do list the night before ensures you wake up ready to take on the day prepared and less stressed!

Dr. Kim Phuong

7 Most Helpful Tips To Keep Your Baby’s Skin Healthy

 Newborn babies have skin that is quite tender and sensitive, and needs extra care and protection.

Babies are born with very gentle and fragile skin. New parents are often concerned about their baby’s skin, which is not surprising. A baby’s skin is very sensitive and he/she may probably develop rashes and allergies if proper skin care is not practiced.

New parents should be extremely careful about their baby’s skin needs, and must use products that are natural and free of any chemical additives that may cause harm to the baby’s skin. Why? Well, here’s your answer-

  • The skin of a baby is very thin and fragile.
  • The newborn baby’s skin needs time to get adjusted to the new environment around him.
  • A baby’s skin faces a lot of challenges- think diaper rashes, chemical soaps and shampoos etc.
  • Babies are prone to skin allergies in the first few months. 


Baby Skin Care:

Do you know a human being has the best skin when he or she is a baby? Proper skin care can ensure that your baby can maintain great skin all his/her life. Here you will learn how to take care of baby skin & we’ve listed some of the best ways to ensure optimum skin health for your precious little one.

1. Bathing:

Parents prefer to bathe their child every day. It is better to use shampoo and soaps which do not cause an allergic reaction to the baby. Wash your baby’s skin with lukewarm water and a gentle soap. The room that you use to dry off your baby should be warm and all air conditioners and fans should be switched off to avoid the chill.

Do not try any new product on your baby’s skin. Do not use any antibacterial soaps as they may be too harsh for the sensitive skin of the baby. It is best to wipe the baby using natural cotton and smooth towels to ensure gently take out the moisture out of the skin there by staying away from unexpected scratch.

2. Powdering:

You need to be even more careful while choosing a talcum powder for your baby. Choose products that are designed specifically for babies and avoid using powders that have fragrances and other chemicals as they may irritate the baby’s sensitive skin.

Stay away from powders that contain grains and choose herbal powders, especially for the diaper area. As a rule, it is best if you avoid powdering the diaper area, as it may lead to future complications or infections.

3. Nappies and Diapers:

The diapers that are used for babies are actually helpful for keeping the baby clean and fresh. However, certain diapers may also irritate the baby’s skin and may causes rashes or infections. It is best to change the diaper as soon as you find your baby has ‘used’ it.

If you find that skin is irritated at the diaper area, choose another variety or brand- your baby has a diaper rash. Remember to change your baby’s diaper as soon as he dirties it, because letting it stay for too long can cause infections.

While most newborns are prone to rashes, you need to take certain preventive measures and avoid them in the first place. Here are some guidelines you should follow for your newborn baby skin care.

4. Diaper Trouble:

Diaper rashes often occur due to skin irritation due to wet diaper left on for too long, too-tight diapers or due to the use of a specific soap, wipes or a diaper.

  • Change the diaper as soon as it is wet and after using wipes to clean the area, sprinkle some powder to keep the area dry and clean
  • Most baby skin rashes are not a serious problem, but few of them may be a sign of infection and need a special care. If you find that the rashes are too serious, visit your paediatrician for better treatment right away

5. Skin Problems:

Generally, lots of babies have birthmarks (areas of skin have a slight discoloration) and this condition is not hereditary. Parents need not worry about birthmarks, as they cause absolutely no harm to the baby and needs no treatment.

  • Eczema is a red, itchy rash that may or may not occur in response to a cause. It usually occurs on the baby’s face, elbow, arms or behind knees, chest. If the child’s family experience with allergies, asthma or atopic dermatitis, the baby may be at a risk of getting affected by eczema. Use mild soaps and apply soft amounts of moisturizers
  • Some babies also tend to develop acne; however, they are not the same as teenage acne. If the problem persists, visit your paediatrician

6. Dry Skin:

If your baby has dry skin, use a natural moisturizer to keep the skin hydrated, soft and supple. Pure coconut oil is a favorite.

  • Avoid bathing your baby too often, as it may sap the vital nutrients from the skin, leaving it dull and dry
  • During your baby’s first month, gently sponge her with plain water two or three times a week; this should keep the baby clean while preventing her skin from losing its natural moisture
  • Use the best skin care products made especially for babies. Be careful if baby is allergic to any products like bath gels, shampoos and lotions

7. General Baby Skin Care Tips:

The newborn baby skin is very delicate and so is their immune system.

  • Babies should not be exposed to direct sunlight until they are 6 months old. The tender skin of the baby can be protected with long-sleeved tops, pants and hats
  • Make sure that your little one’s new outfits are clean; it is preferable to wash (and soften) new outfits before your baby wears them
  • Prickly heat appears due to sweating, like the armpits, skin folds, neck diaper areas. Loose clothes and cool environment are all you need to treat from prickly heat rashes
  • Chemical detergents, talcum powders and certain baby products can cause skin irritation, rashes, dryness etc. Stick to using organic products as often as possible to protect your baby’s skin from harmful infections or allergic reactions

Hope our post on baby skin care will make you understand that your baby’s sweet, sensitive skin needs nothing but the best care.

Kim Phuong Dr

Croup Disease In Babies – 5 Causes, 12 Symptoms & 6 Treatments You Should Be Aware Of

Babies are very sensitive. Post delivery every parent’s paramount importance is to take additional care about their baby’s health and well-being.

Croup is one such disease which affects only infants and babies who are in the age group of 6 months to 3 years. It is a respiratory illness and starts with a viral infection. Croup can be sometimes mild, which can be easily treated at home; or it can be severe, which requires hospitalization. Normally, it takes a week’s time to recover, but passing those days becomes painful for your child as well as you.


What Causes Croup In Babies?

Most commonly croup starts with a simple viral infection like influenza:

  1. At first, nose and throat get affected.
  2. After that, along with flu symptoms, there might be some swelling of the larynx, the voice box, and also near the wind pipe.
  3. This swelling disables the lungs in receiving proper air, and thus leads to breathing problems.
  4. This eventually leads to excessive coughing and hoarseness in the throat.
  5. You will find that it usually occurs more in winters and tends to aggravate more during the evening or night times.

What Are The Symptoms Of Croup Disease?

Those children affected by mild or moderate croup may show the following symptoms:

  1. Runny nose
  2. Mild to high fever
  3. Barking cough
  4. Hoarse voice
  5. Noisy and heavy breathing
  6. Reddish eyes

When the child is highly affected by croup, he may show the following symptoms along with the ones described above:

  1. Difficulty in swallowing food
  2. Labored breathing
  3. Bluish color around mouth
  4. Severe coughing spells
  5. Unable to speak
  6. Fatigued and agitated appearance

When the croup symptoms in babies show severity, it is advised not to delay, and opt for hospitalization.

How To Treat Your Baby When He Is Suffering From Croup?

When there are symptoms of mild croup, you can treat him at home with easy remedies. Below mentioned are tips on croup treatment for babies:

1. Humidify:

  • It is suggested that breathing in moist air can help the adverse conditions of croup.
  • You can fill the bathroom with the steam of hot water and let your baby breath there. It can help in reducing dryness in the throat. Doing this for 10 minutes will give him much needed relief.

2. Avoid Getting Panicked:

  • It is very essential that you keep yourself and your kid calm.
  • Do not bring up any situation where baby starts crying.
  • Always soothe him and be with him to give support whenever needed.

3. Hydration Is Essential:

  • It is necessary that your baby takes enough fluids to keep his body hydrated.
  • A dehydrated body can aggravate the situation.
  • Offer him some fluids to drink every few hours.

4. Medicines Do Not Help:

  • In this illness, over-the-counter medicines will not do any good.
  • So avoid giving any congestion reliever or other medicines as your baby is too young for them.
  • If he develops fever, then you can give mild proportions of medicine to let the fever subside.

5. Ensure Proper Sleep:

  • During this illness your baby will find difficulty in sleeping and become restless.
  • So sing lullabies and soothe him as much as you can to make him sleep.
  • Also see to it that he maintains an upright position while sleeping otherwise he may face heavy difficulty in sleeping.

6. Keep Smokers At Bay:

  • Smoke from cigarettes can prove fatal for your little ones. So make sure that no one at the home smokes.
  • Also when your baby is out, he should be kept completely away from smoke.

In Case Of Severe Croup:

When your baby is affected by severe croup, then it is necessary to hospitalize him and make sure about the following things:

  • Humidified oxygen should be provided.
  • Your baby should be hydrated.
  • It is essential to keep a constant check on his breathing and heart rate.
  • His skin color should be monitored, so that it does not turn into pale blue.

Disease like croup in babies can create difficult situation, therefore always ensure hygiene practices and proper sanitation around him.

We hope you find this information useful. If you have other better ways to treat this ailment do share with us by commenting below.

Kim Phuong Dr

13 Effective Home Remedies To Treat Cold In Babies

As a parent, you certainly would not like to see your active baby down with cold. But it often happens that your baby gets sick with common cold. Apart from this he or she may show symptoms such as diarrhea, vomiting, sneezing, congestion, runny nose and coughing. You may also find his or her body temperature ranging from 100 to 102 degrees Fahrenheit.

Home remedies can be comfortable alternative solutions to store-bought drugs. The good news is you can try home remedies the moment you find your baby catching a cold, so that you can curb the infection from spreading further. Basic functioning of your baby may improve with tried and tested home remedies.


Home Remedies For Cold In Babies:

There are plenty of effective and safe home remedies that you can try to treat cold in your baby. You need not worry as the remedies are generally gentle on her immune system and won’t cause any discomforts or side effects that are likely with medications. Let us have a look at 13 effective home remedies for cold and cough in babies:

  1. Vapor rubs or petroleum jelly when rubbed on her back and chest can help her enjoy some relief.
  2. Use nasal drops frequently at regular intervals by laying your baby on her back.
  3. You can use nasal saline rinse along with the vapor rub to help her sleep well.
  4. Honey has antiseptic properties that ease irritation and cold. You can add some warm water to it and let her drink. It is only recommended for babies above one year.
  5. Symptoms of cold get aggravated by dry air. To maintain moisture content, you can try steaming. A steamer can be useful for this purpose.
  6. Ginger has plenty of health benefits. It can be used for treating congestion and cold in babies as well. With increased blood circulation, your baby’s body warms up fast that melts the phlegm and expels it out.
  7. Anti bacterial properties of garlic helps destroying the bacteria causing cold. You can add garlic juice in warm water and offer your baby.
  8. Probiotic effect of lady’s finger (okra) helps removal of bacteria causing cold. It is also effective in removing inflammation and irritation. You can boil okra for 10 minutes and allow your baby to drink the water.
  9. Add a pinch of turmeric in the fruit juice or warm milk and offer your baby twice. This is a good way to strengthen her immune system and fight against infections.
  10. Lemon has antiseptic properties and helps in improving her immune system. For older babies (babies above one year), you can add a teaspoon of honey and little bit of water. It is an effective way to treat cold in babies.
  11. Relieve the symptoms of cold by offering the universal remedy for colds – homemade chicken soup. This simple recipe has proven to help reduce inflammation and fever.
  12. You can use appropriate essential oils to help her deal with cold better. However, you must seek advice from the healthcare experts before using them.
  13. Eucalyptus oil is ideal for children above 6 months. Using a few drops to inhale helps your baby to find relief from nose blocks. Try putting few drops of oil into a handkerchief and make your baby inhale the same.

    Important Consideration:

    Colds are common among babies, as babies are yet to build a strong immune system. Apart from trying the natural remedies for cold in babies, you can try the following tips to ease discomfort at this time:

    1. Monitor the mucus as stuffy nose can make her uncomfortable. You can use a gentle suction bulb to extract the mucus. Lay your baby comfortably on his or her back. Gently insert the bulb syringe and suck the mucus. Make sure you do not over do the suction. This may irritate the lining of your baby’s nostrils.
    2. For babies who are 1 year and above, Keep her head in elevated position to reduce the possibility of running and blocked nose. Use an extra pillow or offer other supports underneath to help her breathe easily.
    3. Keep the room moist by using warm mist humidifier. This will reduce congestion and make it easier for her to breathe.
    4. Most times, children tend to gulp in the mucus while busy playing.It is important to teach the healthy habits so that they know what to do when they have a running nose. To start with, train your little one by showing in gestures. He will imitate you and follow the instructions.Introduce your child to using hand sanitizer after blowing the nose

      Be Careful:

      Common colds generally get better within few days. However, you need to be watchful of the signs if your baby’s health is deteriorating further. Here is what you should look for:

      • See if her cough gets wheezy and productive.
      • You need to make sure that your baby is not pulling her ears.
      • Look if the nasal discharge turns greenish-yellow and lasts for more than a day.
      • You need to keep a watch if your baby is getting lethargic.

      These symptoms indicate secondary infection like bronchiolitis or ear infection. It is highly important that you bring to the notice of your doctor and start medical treatment at the earliest.


      Since your baby is sensitive at this age, you must be careful and not use any over-the-counter medicines to treat cold. Only a licensed doctor has the authority to prescribe medications to your baby.

      • You must stay away from the products marketed like decongestants, cough syrups and chest rubs to cure cold in babies.
      • You can apply the topical chest rubs only after consulting with your doctor.
      • If your child has fever, you must monitor it closely.
      • Keep a note of the temperature readings at different times and show it to the doctor.
      • Offer her plenty of fluids to help her fight against fever.
      • Frequent bouts of bugs can help your baby develop her immune system fast. This will make her less susceptible to infections later.

      However, even if you know about the perks, you derive little consolation from them. You would certainly want to see your baby getting better as soon as possible. Trying the home remedies can be an effective way to help her fight through the germ-packed rainy days or winter months.

      Babies And Colds:

      It is said by the medical community that babies tend to suffer from cold for around 8 to 10 times, before their second birthday. Medications are suggested in only extreme cases to a newborn.

      • A newborn is exposed to more than 200 viruses after birth that is known to cause colds.
      • You, thus need to take basic care and see if she is warm, ensure that she is not playing with water and is also eating right.
      • Talk to your doctor in case you have any doubts.

      Taking care of the basics will ensure she does not catch cold at the slightest pretext. Otherwise it is normal for babies to get cold and you need not worry much about it. Baby cold home remedies may be considered as a good way to alleviate your baby’s distress.

      Moms do tell us about other home remedies for cold in babies you tried in the comment section below.

Kim Phuong Dr

7 Simple ways to avoid going a sick day.

Have two types of people in this world: The lost and not sick 

If you is one that’s not please to do. Are you are getting our rest sick, forcing us to stay home and watch reruns’s friend while slurping chicken soup. Luxury like this is sound, all we know for unexpected time off work always ends up being super nervous. You go back to all the unfinished business of you and a mailbox overflowing with an Answer revenge, and find yourself exhausted than when you wake up sick.

 Save yourself the trouble (hey, you can still see your friends and eat chicken soup when you’re feeling healthy) with seven tips immune booster. And when you’re done reading, be sure to forward it to the cabinet next Sicky McSickerson.

When you start to get sick, your body begins a series of inflammatory processes (completely normal and natural), but may also aggravated by other factors such as stress, excesses of all kinds sugar or processed foods, and even things that may seem healthy, such as high-intensity exercise. The best you can do for your body at this time is to support this process with the right foods and activities, are listed below.

  1. ON THE LOAD UP antioxidants

Antioxidants fight free radicals, negative particles can disrupt the normal function of your cells. Although the word “antioxidants” sounds fancy, you do not need to take one pill supplements to get your dose in. Fruits and vegetables deep colors such as green leafy vegetables, fruits, and sweet potatoes are loaded with antioxidants and fatty fish like salmon and fish sardines. You can also get a high dose in the dark (70% or more) of chocolate.

  1. Hydrate Hydrate Hydrate

When you’re starting to feel run down it may be tempting to reach for a coffee as a pick-me-up. None. Try to swallow a little water instead. Water is the main transport system of the body , and necessary in carrying nutrients and white blood cells through all your systems.

  1. TAKING AWAY FROM THE intensive training

If you were sick, a spinning class may not be the best option for you. Once infected, avoid taxing your body with unnecessary work. You can pick up where you left off when you are feel better.

If you’re feeling good, but look to avoid  use your sick days, be sure to join intensity exercise 4-6 days per week of moderate to strengthen your muscles, and immune system your service. This means working out at an intensity that you remain comfortable enough to hold a normal conversation, but too out of breath to give a presentation.

  1. Spice Up Your Life

This does not require listening to Spice Girls on repeat, although it can not hurt. Add herbs and spices to your meals such as cinnamon, ginger, coriander and can take effect excellent anti-inflammatory, while also making your meal taste delicious. Try adding some cinnamon oatmeal or sip on some ginger tea when you answer your emails.


Approximately 70-80% of the immune system in the intestine is our, that is your gastrointestinal tract. Take good care of it by feeding it with beneficial bacteria. Take a kombucha, or medication daily probiotic supplement. This can help crowd out any harmful bacteria that might otherwise lead to infection.


This is one no one wants to hear, but if you’re trying to feed your gut with good tools, it does not hurt to cut processed foods more. That means that the foods more sugar and processed carbohydrates. Read: candy, cookies, pastries and pizza. We apologize.

  1. REST

It does not help that last stress and mayhem always coincide with winter. Be sure to take frequent breaks (yes, break) and get more sleep to give your body the rest necessary to repair and fight the infection.

Kim Phuong Dr

Power Up to Slim Down by Eating These 11 Foods

Aside from drinking plenty of water, getting enough sleep, and regularly exercising, eating the right foods can go a long way in helping you lose weight. These foods are typically packed with fiber, healthy fats, and metabolism-boosting properties that help you feel full. Here are 11 of the top superfoods that will keep you feeling energized and satisfied in the healthiest way possible.

1. Apples: Can’t wait until lunch or dinner to eat? No problem! Snack on an apple to keep your energy levels steady, your appetite at bay, and to help prevent you from overeating during your next meal. This sweet, antioxidant-rich fruit is great to take on the go, and can be enjoyed in many tasty ways


2. Almonds: As the most nutritionally-dense nut, almonds are the perfect snack to keep with you when you’re out and about and need a simple pick-me-up. Prepare serving-sized baggies full of whole almonds and keep them in places where you would would most likely need them (i.e., car, purse, desk drawer).


3. Avocados: Many shy away from this green beauty due to its high fat content, but that’s what makes this fruit so amazing! Avocados are full of heart-smart monounsaturated fats to promote vitamin and mineral absorption, and they are also rich in fiber, vitamin K,potassium and folate.


4. Eggs: Hard-boiled, sunny side up, or scrambled, eggs are one of the healthiest proteins you can include in your diet because they contain small portions of almost every essential vitamin and mineral. A study in the International Magazine of Obesity showed that those who ate a 340-calorie egg breakfast five days a week for eight weeks lost 65 percent more weight than those who ate a bagel breakfast that had the same amount of calories.


5. Kale:  A small cup of green leaf has 34 calories and 1.3 grams of fiber on top of a huge quantity of iron and calcium. Not sure how to eat this vegetable?

SONY DSC6. Oats: Not only does the soluble fiber in oats help you feel full longer, but it also regulates your blood glucose levels, which delivers a steady stream of energy rather than a short-lived boost. Start your day off with a bowl of this hearty grain with a pinch of cinnamon and you’re good to go!


7. Quinoa: These tiny brown seeds are super nutritious and perfect to eat when you need a quick jolt of energy. They are naturally gluten-free, have lots of fiber, and provide twice the protein of grains, which help keep you full for a long time. Enjoy this delicious Quinoa Mexi-Lime Salad!


8. Broccoli: Cruciferous vegetables such as broccoli pack in a crazy amount of nutritional power in just a few calories per bite. The high water and fiber content help you feel full and increase your body’s ability to burn fat by nearly 30 percent.


9. Dark Chocolate: Snacking on a serving-sized square of this dark antioxidant treat may help curb your appetite and cut unhealthy cravings throughout the day, according to researchers at the University of Copenhagen. So go ahead and indulge a little.

dark chocolate

10. Sweet Potatoes: Sweet potatoes contain complex carbohydrates that work to keep you full and promote portion control, and similar to other vegetables in this family that contains starch, it also gives you a slow and steady increase in energy. This vegetable is fabulous and can be enjoyed in many ways. One way to eat sweet potatoes is in these tasty (and skinny) chips!


11- Beans: The fiber content of beans and bean weighs help you feel full and fat stores in your body; The vitamin B and zinc in beans also increased testosterone (yes, women have it too), help increase your energy and build muscle burn more calories.


Kim Phuong Dr


Could Coconut Oil in My Coffee be the Key to My Weight Loss?

 Others commented on it first. I travel a lot, so I don’t see the same people consistently for sometimes months or even years, and therefore hesitate to take notice of compliments. After all, perceived weight loss can often be traced back to a new haircut.


However, this weekend I returned to my childhood home where my reserve wardrobe lay in wait. I slipped on a pair of old British Racing Green skinny jeans and to my surprise, they slid right off! I couldn’t believe my eyes. I remember these jeans being extremely form-fitting when I bought them a few years ago but it seems my body, along with my life, has undergone a metamorphosis since then.

I am someone who always struggled with their weight. I always had hang-ups over what I looked like and forever felt like I was packing a few extra pounds. Even my best efforts to slim down didn’t do much to change my body shape. So ultimately I gave up. I decided life was too short for diets and went on to eat what I wanted. There was one condition: whatever I ate was a conscious choice, and I cut out any crap. My basic policy was ‘if it didn’t grow in the ground or fall off a tree’ I wasn’t interested. My aim was to eat as whole and natural as possible. I also relaxed the guilt and anxiety around food, because I felt comforted by the knowledge that I was eating well, for health and for energy, so if a little chocolate slipped in I wouldn’t worry about it.

For a while, I felt better, but looked the same.

Then, almost a year ago, I started to drink my coffee with coconut oil, butter and a little honey in it. I’d read something about ‘Bulletproof’ coffee and was curious. I always struggled with blood sugar spikes as a result of having a cup of Joe and apparently the oils help slow down the impact of the caffeine.

I’ve also come to learn through Ayurveda that including more fats in my life would be beneficial.
Ayurveda, the traditional healing system in India, recognizes that everything in existence is made up of 5 elements: Fire, Water, Earth, Air and Space. These elements partner together to form ‘ doshas’ or ‘types’ that influence our physical attributes and mental characteristics. Vata is the dosha of Air and Space. Its qualities are dry and cold, so oils (among other things) help smooth and ground Vata. Pitta is Fire and Water. Its qualities are heat and intensity. It is a good idea to cool and soothe Pitta with good quality dairy and things like cucumber. Kappa is the pairing of Earth and Water. Its qualities are heavy and slow. To balance Kapha, lighter foods and warming, stimulating spices are recommended. So for me, a classic Vata/Pitta mix, oils in my coffee help to ground my airy Vata brain, smooth my poor airy Vata digestion and cool my Pitta hyperactivity.

I love anything that has a rich and creamy flavor and I’d tried butter tea when I was traveling in the Himalayas, so the concept didn’t disgust me.

Fast forward a few months and without having measured it ‘officially’ I can see that my body fat ratio has dropped quite dramatically and my weight is yo-yoing a lot less.

It’s hard to say for sure if it’s my modified morning coffee that has caused this change in my curves or not, but it’s the only new habit I have adopted consistently that could be responsible for my shrinking waistline.

The official line on ‘Bulletproof’ coffee is that it is supposed to provide a prolonged energy hit, sharpen your focus and keep you feeling full. Apparently the caffeine combine with the fats to slowly release it’s effects into the body over a longer period of time.

According to David Asprey, the mastermind behind the mix, we should use coffee brewed with low-toxin beans as much as possible, then combine it with unsalted grass-fed butter, plus MCT oil, such as coconut oil, that is rumoured to have fat-burning properties.

MCT stands for Medium Chain Triglycerides, which occur naturally in coconut oil. Upon doing a little research, I found that athletes swear MCTs not only give them more energy, but improve their metabolism and ability to burn fat too.

According to Dr. Laurie Cullen at the Women’s Institute, when MCTs are absorbed into the blood stream, they bypass the digestion process that longer chain fats go through. MCTs provide quick energy for the body and are thus less likely to be stored in the fat cells. Furthermore, Dr. Cullen says that when a meal includes medium chain triglycerides, there is a significant increase in the number of calories burned (thermogenic effect). When more calories are used, fewer are stored as fat, which helps to reduce body fat levels.

Go figure.

I’ve also noticed other things since going ‘Bulletproof’ like better blood sugar control, better digestion, smoother skin and a more radiant complexion, glossier hair and nicer nails. So whether my weight loss is down to my revised coffee ritual or not, I will continue to put the extras in my mug!
 Here is how you make it (the simple way):

  1. Brew a cup of your favorite low toxin coffee.
  2. Add in 1-2 tablespoons of coconut oil (start with 1 and work your way up to 2).
  3. Add 1-2 tablespoons grass-fed, unsalted butter or ghee.
  4. Drink it up!

Kim Phuong Dr.




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Vợ chồng già và chiếc hộp đựng giày

Hai ông bà cụ nọ, đã sống với nhau hơn 60 năm rất hạnh phúc. Họ chia xẻ ngọt bùi, đủ mọi thứ. Duy chỉ có cái hôp đựng giầy mà bà cụ để ở dưới gầm tủ là ông cụ không hề biết trong đó đựng cái gì. Và cũng tôn trọng riêng tư của bà, ông chẳng bao giờ hỏi tới cái hộp đó.

Vợ chồng già và chiếc hộp đựng giày

Vài năm sau, một ngày kia cụ bà bỗng bệnh nặng. Biết vợ mình không qua khỏi, cụ ông chợt nhớ tới cái hộp giầy bí mật. Ông bèn lấy đem đến bên giường cụ bà, cụ bà cũng đồng ý cho ông mở cái hộp ra. Khi chiếc hộp được mở ra, bên trong chỉ vỏn vẹn có hai con búp bê bằng len nhỏ và một số tiền là 95.500 đô. Ông cụ ngạc nhiên hỏi vợ:

– “Thế này là sao?”

– “Khi chúng ta mới lấy nhau, bà nội của tôi có dặn rằng: Bí quyết để giữ hạnh phúc gia đình là đừng bao giờ cãi nhau. Nếu lỡ chồng con có làm điều gì khiến con bực mình, tức giận. Con nên im lặng và bình tĩnh, đi ra chỗ khác lấy len đan một con búp bê nha con”.

Và mình thấy đó…

Cụ ông không cầm được nước mắt. Suốt cả cuộc đời sống chung với nhau, người vợ thân yêu của mình chỉ giận mình có hai lần thôi ư? Ông cảm thấy hạnh phúc vô cùng.

– “Và còn món tiền lớn này thì sao?” Ông cụ hỏi.

Cụ bà mắt đỏ hoe trả lời:

– “Thì đó là..tiền tôi đã bán những con búp bê mà tôi đã đan..”

Vậy mới thấy, tình yêu muốn dài lâu, chỉ cần tôn trọng bạn đời và tình cảm giữa hai người…

Theo dõi

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