Assalamualaikum
Hello!
it took me like almost one month gak untuk fikir nak update pasal apa dalam blog ni lol. I really love my blog & kalau boleh aku tak nak stop writing about things that I love so inshaallah aku akan try untuk update once a month hahaha pun boleh lah kan daripada lama tak update?
siapa-siapa yang tengah buat online class tu mesti tahu betapa stressnya belajar online. aku pun tengah struggle sebenarnya. Kadang-kadang laptop ni boleh ada problem time saat-saat genting nak jawab soalan lecturer. I kenot go lah dengan masalah macam ni 😭😭 nasib baik gak lecturer jenis yang memahami.
but apa-apa pun, aku bersyukur sebab at least aku masih ada internet connection yang strong, boleh hantar assignments on time, boleh join online class tanpa ada sebarang masalah, alhamdulilah for that. and i know lecturers pun ramai yang struggle dengan situasi sekarang ni so lets hope and pray that everything will be back to normal secepat mungkin k? Fighting!
dengan bermulanya fasa online class ni, mental health aku pun dah start tak stabil hahaha. aku guarantee ramai yang macam ni jugak kan? assignments, forum, quiz semua bertimbun gais! bila kau dah habis satu kerja, tiba-tiba ada kerja baru yang kena buat HAHAHAHAH this.is.not.funny.AT.ALL
so minggu lepas, kitorang kena habiskan 3 assignments, 2 forum, and 1 quiz – within 1 week!!
nak tak nak kena gak habiskan. takkan lah nak protes kan? soooo, dalam 5 hari tu aku berjaya habiskan 4 kerja je. AND THEN, aku tiba-tiba teringat kata-kata lecturer aku "Reward yourself for the work you have done daily" (hampir macam ni lah ayat dia sebab aku tak ingat dah hahaha lol)
so yeah hari jumaat tu jugak aku plan nak bagi reward dekat diri sendiri plus nak clear kan kepala
mental health break;
Simply put, a mental health break is anything that allows you to step back, relax, and recharge your mind. Mental health breaks can look different for everyone, depending on what helps them feel the renewal they need. Some mental health breaks may only last for 10 minutes, while others may include a week-long vacation.
haaaaa gituuuu. Aku sejenis yang cepat stress. At first, aku plan nak tengok drama je. Tapi at the same time, aku tak nak hadap laptop so plan tu ditukar. Since the next day tu hari sabtu, so why not keluar je sebab dah lama tak drive sesorang, plus pkpb dekat kuching pun dah habis.
so, let's start. shall we?
(gambar tak berapa elok sebab aku ss dari video, lupa nak ambil gmbar :')
Driving and blue sky
aku suka sangat driving sesorang sekarang ni. Dulu bukan main lagi asyik mengelak nak drive sebab asyik fikir benda yang bukan-bukan je. aku suka drive sesorang sebab nak memekak buat karaoke sendiri dalam kereta lmao. pastu sebab most of the songs that I like memang lirik ntah apa2 je. so better dengar sorang-sorang hahaha.
ada siapa-siapa yang suka tengok langit & awan time tengah stress tak?
High five sikit! bila mendongak atas je terus rasa bersyukur sebab dapat tengok keindahan yang Allah dah ciptakan untuk kita. Syukur alhamdulilah.
Driving Playlist
serious best gila drive pastu feeling2 sendiri dalam kereta. aku rasa happy and tenang sangat masa ni hahaha. Jalan jem pun aku tak merungut tauuu sebab terlampau happy sangat lol 😅😅
But first, COFFEE
benda ni wajib ya tak boleh skip hehe. last few weeks aku pergi dekat cafe Elementary Coffee Roaster and coffee diorang boleh tahan sedap! I usually singgah dekat the coffee factory je tapi I don't know why coffee diorang macam dah tak sedap.
I was craving for something sweet, so instead of iced americano, aku pergi order iced hazelnut latte. I don't like hot coffees (sebab 100% takkan habis). I also bought two croissants, although aku tak berapa suka hahaha tapi since murah so beli je lah.
Grocery shopping
grocery shopping is sooooooo therapeutic! especially if kau pergi sesorang sebab boleh spend lama sikit tengok and cari barang. kalau duit berkepuk-kepuk tu lagilahhhhhhh best HAHAHA
time ni my mom listkan barang-barang yang perlu dibeli thats why troli tu nampak penuh sikit.
Healthy Food
lepas balik aku sambung buat assignment and forum sebab tinggal sikit je lagi. But, time buat ni aku macam tak stress sangat dah. I was like so tenang and happy. Maybe sebab dah keluar hirup udara segar kot.
petang tu pulak aku stop buat kerja & buat healthy wraps for myself. Actually, takdelah healthy sangat sebab aku tak jumpa wholemeal wrap so nak tak nak ambik je lah yang original punya haha
visual wrap aku tu memang nampak buruk ye tapi serious sedap. I'm not a fan of avocado sebab sebelum ni kalau makan mesti rasa nak muntah hahaha. Tiberr pulak boleh makan, hmm tak faham aku lol
however, a few hours lepas aku makan wrap tu aku pergi bantai makan doritos and aiskrim tealive BHAHAHAHA so takdelah healthy sangat lol
Planner
lepas makan tu aku sambung balik buat kerja dan alhamdulilah semua kerja aku dah siap! Dah tak perlu stress lagi untuk seminggu sebab minggu ni mid-sem break!!
After that, before I end my night, aku update planner untuk minggu tu. Usually, aku akan taip dulu dalam notes hp then baru tengok balik and tulis dalam planner.
activity macam ni pun therapeutic bagi aku. especially if kau tengok balik apa yang kau dah buat selama seminggu tu.
sooo yeaaaa, tu je activity yang aku buat sepanjang mental health break day. and akan ada lebih banyak lagi post pasal ni soon, inshaallah.
if you are feeling too stress with your works, online classes or anything, please take a break. You don't have to push yourself. Rehat selama 30 minit pun jadilah asalkan korang dapat clear kan segala benda yang ada dalam kepala tu.
Go easy on yourself. Whatever you do today, let it be enough. Tak payah berlumba dengan orang. Know your limits. Inshaallah semoga segala urusan kita dipermudahkan, amin.
This article is originally posted on Proven Skincare.
You’ve probably heard the phrase “beauty sleep” so many times that you stopped wondering if it meant much. Well, it does: sleeping the right amount every night is an essential part of maintaining optimal skin health, and there are many benefits of sleep for both your skin and overall health.
Sleep is when your whole body does housekeeping to clean up and repair cells—and that includes your skin. During deep sleep, the natural rise in growth hormones repairs damaged cells. These are benefits of deep sleep only - so without the deeper phases of sleep, this won't occur, and your skin’s daily wear and tear will accumulates.You may be wondering, how much sleep do I need? The answer is between 7 to 9 hours a night. Continual sleep deprivation--meaning less than 7 to 9 hours per night--results in more noticeable signs of aging because the body isn’t able to repair itself.
During sleep, blood flow to the skin increases, helping to rebuild collagen and repair UV damage.
Regular sleep deprivation can lead to wrinkles, sagging skin, and dark circles under the eyes. When you sleep, your body delivers fluids to organs and tissues that need replenishing, and removes excess fluids
from other areas—those under-eye bags are pockets of fluid your body didn’t have time to drain. When you get too little sleep, your blood vessels leak a little, mixing with the fluids that are already there and creating dark circles.
Skimping on sleep also increases levels of the stress hormone cortisol throughout your body, which causes inflammation. In addition to contributing to signs of premature aging, lack of sleep effects such as higher cortisol levels further exacerbate skin problems like acne, psoriasis, and eczema.
The way you sleep can also affect your skin. As far as your skin is concerned, the best way to sleep is on your back. If you sleep on your side, you should get a skin-friendly pillow, such as silk or copper oxide. Silk is super soft and tightly woven, which minimizes rubbing and those funny-looking skin imprints. It also absorbs less oil and bacteria than cotton does, so it stays cleaner. Copper oxide pillowcases have copper oxide particles embedded in the fabrics. While it sounds far-fetched, the science behind it is pretty solid--copper oxide has been shown to benefit acne-prone skin, and may also help prevent fine lines and wrinkles.
“Copper is naturally antimicrobial,” says Susan Bard, MD, a New York City-based board-certified dermatologist. “In this case, the copper may help keep bacterial counts low. People prone to acne have reported improvement with copper pillow use. Copper is also a vital cofactor for collagen synthesis,” Bard explains. “Increased collagen production leads to improvement in fine lines and wrinkles.”
Whether or not a copper oxide pillow is in your budget right now, the basic three 'musts' when it comes to maximizing your beauty rest are:
- Always wash your face before going to bed
- Always use a night cream that will maximize your skin's repair processes
- Always get 7 to 9 hours of sleep, so your body has enough time to replenish its cells, and enjoy the many benefits of getting enough sleep!
Now is the perfect time to detox at home. All the excuses you’ve had in the past are gone: there are no business dinners, happy hours, networking events, weddings. Whatever got in the way of committing to a cleanse has been #cancelled. Why not take this time to take your vibration higher with a cleanse?
A detox can help you feel refreshed, boost your energy, and reset your body for the fall. And luckily, detoxing at home can take many different forms. Here are some easy ways you can remove toxins from your body at home.
USE OUR INFRARED SAUNA BLANKET
Our HigherDOSE Infrared Sauna Blanket is the perfect way to get your blood flowing and get glowing. Our Blankets increase the body’s thermal energy and promote a temporary increase in blood flow. You’ll sweat like you’re doing some hard cardio – without all the heavy breathing.
Relax in the soothing yet stimulating heat and let the infrared take over. You’ll feel rejuvenated and calmer as a result of this heat-based cleanse. Infrared light detoxes you seven times more than traditional sweating and pulls deeply-stored toxins from your fat cells. It's the most effective detoxify tool out there, as it pulls heavy metals, environmental pollutants, and chemicals that are otherwise trapped and hard to get out from your standard detoxes.
Bonus: the blankets leave you with a healthy glow and soothe sore muscles and joints. You’ll feel like a whole new person. It’s basically like having an in-home spa.
SWITCH UP YOUR DIET
Detox diets have been used in Native American, Indian, and even ancient Roman culture. But, today, we’re exposed to sooo many more toxins than our ancestors. There are toxins in food, air pollution, water, household cleansers, and cosmetic products.
A detox diet is a great way to reset your body and support your health. There are many detox diets out there. Try one of these three types of food-based cleanses:
- An elimination diet: figure out what your body is sensitive to and what may be dragging down your energy. This diet can help identify common food sensitivities. “Experiment with taking the top common food sensitivities out of your diet for 21 to 30 days and then systematically add them back in. The foods that are eliminated include gluten, dairy, corn, soy, sugar, eggs, and/or alcohol,” explains one expert.
- A sugar detox: we’ve all reached for that cookie or slice of cake when we’re feeling stressed. A sugar detox is a great idea for anyone struggling with inflammation or low energy. Eliminate all “high glycemic carbohydrates” (read: bread and cookies) as well as fruit that’s high in sugar, artificial sweeteners, and even natural sweeteners like agave.
- Whole foods cleanse: this detox diet is intense, but it will leave you feeling sharper than ever! Eliminate all processed foods and stick to fresh, home-cooked meals. Focus on vegetables, fruit, whole grains, all that good stuff. Most experts recommend adding in cleansing ingredients: water with fresh lemon juice, bitter greens, ginger, and turmeric.
TRY A DIGITAL DETOX
A digital detox is one where you step away from those addictive digital devices: smartphones, televisions, computers, tablets, and social media sites. It’s a good way to focus on real-life, social interactions and cutting down on distractions. Research shows that the average American adult spends around 11 hours each day listening to, watching, reading, or interacting with media. How crazy is that?!
There are many health benefits to doing a digital detox: better sleep, better productivity, and healthier eating habits, just to name a few. If the thought of stepping away from social media and texting fills you with anxiety, try doing it for just an hour a day. You can build up to two hours or go a full weekend only using your phone for emergencies.
DO A SPECIFIC CLEANSE
A cleanse is a great way to kick up your motivation and tap into your drive. “Maybe the best thing that can be said about cleanses is they’re a good psychological tool for helping to cut back or eliminate unhealthy components of your diet, like sugar or alcohol,” said Everyday Health. With summer winding down, now is a great time to prove to yourself how strong you are in body and willpower.
These cleanses are a great way to reset for the fall:
- Liquid cleanses: also known as a juice cleanse, try limiting your meals to only the extract squeezed from fruits and vegetables.
- Liver cleanses: build your body’s defense against harmful substances with a cleanse for your liver and kidneys! Add apple cider vinegar, green tea, and lemon water into your regular diet.
- Colon cleanses: clean out your digestive tract and promote a healthy gut by adding a probiotic like kefir to your diet.
DRY-BRUSH YOUR SKIN
Celebrities like Miranda Kerr and Gwenyth Paltrow love dry-brushing. It’s a great way to get glowing skin while shedding toxins! To try dry-brushing, take a brush with coarse bristles and use it against the surface of your skin to promote blood flow and get rid of dry skin.
Dry brushing can leave your skin healthier and help you reduce the appearance of cellulite.“It may even stimulate lymphatic drainage, according to board-certified dermatologist Mona Gohara,” reports Allure.
TRY A MENTAL DETOX
Last but not least, try a mental detox. Meditation and breathwork are shown to have detoxifying effects. Apps like Headspace and Calm are beloved by users who say just adding 10 minutes of meditation a day helps them feel less anxious, stressed, and depressed.
GOOP also recommends trying a “feelings cleanse.” The occasional emotional decluttering can have an effect on your mind and body. “Think of your mind as you would your kitchen drawers. There’s your junk drawer. It’s irritatingly hectic in there. It’s hard to even shut with so many miscellaneous items accumulating. How much easier is it to cook and clean and get around when all the measuring spoons and spatulas are in their rightful place?” explains GOOP Wellness.
Check out our #HackAtHome series for more ideas to feel hot and high, even while you're at home.
“This article is originally posted on HigherDOSE.com.”
This article is originally posted on Proven Skincare.
THE GOOD
It probably won’t surprise you that foods considered healthy for your body are also beneficial for your skin. Fresh fruits and vegetables, and certain fats in fish, nuts, and seeds will go a long way towards a glowing complexion. Here’s the lowdown on the must-eat nutrients & foods to eat for healthy skin :
Fruits and Veggies
A key part of creating your own best diet for skin health, is consuming enough fruit and vegetables. Fruit and veggies contain many vitamins and minerals essential in nutrition for healthy skin. Here are some of the key nutrients & what they do, along with what foods to eat for good skin :
Skin benefits of Vitamin A:
There are many Vitamin A benefits for skin, such as:
💭 Heals damaged skin
💭 Moderates oil production and moisture levels
💭 Improves hyperpigmentation
💭 Stimulates collagen production
💭 Prevents breakouts
💭 Reduces the chance of certain kinds of skin cancer
Skin benefits of Vitamin C :
Also known as ascorbic acid, there are many vitamin c benefits for skin contained in this powerful antioxidant:
💭 Neutralizes free radicals
💭 Repairs damaged skin cells (including UV damage)
💭 Improves skin tone two ways: lightens hyperpigmentation and inhibits melanin production
Red peppers : lots of Vitamin C
Brussels sprouts : Vitamin C & antioxidants
Blueberries: Vitamin C and antioxidants
Mangoes: Vitamins A, C, and B6, which is said to reduce excess oil
Carrots : Beta carotene, which is converted to Vitamin A in your liver
Tomatoes: Lycopene, an antioxidant that helps fight UV damage
Sweet potatoes (with skin on): Beta carotene, magnesium (has anti-inflammatory agents) and fiber
Good Fats (Oils, Seeds, and Nuts)
Certain fatty acids are the building blocks of our body--including our skin. Good fats also help your body absorb essential nutrients like vitamins A, D, E and K.
Monoundsaturated Fats
What they do: Some monounsaturated fat benefits include helping the water level in the epidermis, and supply the ceramides (fatty acid compounds) that keep skin healthy and intact.
There are many foods high in monounsaturated fat, and some excellent sources of monounsaturated fats include:
💭 Peanut oil
💭 Canola oil
💭 Avocados
💭 Most nuts
💭 High-oleic safflower & sunflower oils
Olive oil is the king of the monounsaturated fat family–it also contains antioxidants, and modest amounts of Vitamins E and K.
Studies show that women who eat more vegetables and olive oil have better skin protection against damage from UV exposure.
Polyunsaturated Fats
There are two main types of polyunsaturated fats: omega-3 and omega-6. Many people are familiar with omega 3 benefits and the many fish oil benefits for health and skin.
Omega 6 benefits are less commonly spoken about, which is why we wanted to focus on it in this blog. Your skin needs these essential fatty acids to function at its best, but your body can’t produce them itself--so you need to get them from your diet through foods high in polyunsaturated fat :
OMEGA-3
What it does : Some Omega 3 and polyunsaturated fat benefits include strengthening cell membranes, fighting free radicals, and reducing inflammation.
💭 Fatty fish & fish oil (salmon, mackerel, sardines)
💭 Canola oil
💭 Flax & flax seed oil
💭 Chia seeds
💭 Pumpkin seeds, which are also high in zinc, an antioxidant that helps regulate the activity of skin oil glands (improving acne) and wound healing.
OMEGA-6
People generally eat enough omega-6, but here are some great sources:
💭 Vegetable oils (safflower, soybean, sunflower, walnut, and corn oils).
💭 Brazil nuts have omega-6 fats and lots of selenium, which protects skin from sun damage and helps preserve skin elasticity.
THE BAD, AND THE UGLY
Sugar
Sweets are the enemy of good skin, though many people remain unaware of the effects of sugar on skin. When you eat sugar or refined carbohydrates, your insulin levels spike instantly, creating inflammation throughout your body. This flare-up produces enzymes that break down collagen and elastin, resulting in signs of premature aging.
Not convinced? Digested sugar also attaches to your skin’s collagen through a process called glycation. In addition to causing wrinkles and sagging skin over time, glycation can also make your acne and rosacea worse, since these conditions are caused by inflammation in the first place.
Bad Fats : Trans Fats & Saturated Fats
Trans fats are now banned in the U.S., so they should be pretty easy to avoid. When in doubt, a quick glance at a nutrition label will let you know.
Saturated fats are generally found in fried foods, and in these meats and animal byproducts: beef, lamb, pork, poultry with skin on, lard, cream, butter, cheese, and any dairy products made with whole or 2% milk. No more than 5-6% of your daily calories should come from saturated fat. For example: if you need about 2,000 calories a day, no more than 120 of them should come from saturated fats--which is about 13 grams of saturated fats a day.
The effects of saturated fat on your skin can be bad if consumed in large quantities. Diets heavy in sugars, saturated fats, and meats are likely to contribute to older-looking skin.
Of course, avoiding sugar and saturated fats at all times or at all costs is no fun, so just remember the golden rule: enjoy everything in moderation.
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