Social Wellness

Mini Series

Hey everyone, it dawned on me today that I never finished my health and wellness series and I apologize for that so here we go! Today we are going to be learning about social wellness.

A Quick Recap

Social Wellness

Social wellness refers to the relationships we have and how we interact with others. Our relationships can offer support during difficult times. Social wellness involves building healthy, nurturing, and supportive relationships as well as fostering a genuine connection with those around you. It is important to remember to find your balance in life. Practicing self care embraces basic needs such as getting enough sleep, bathing and brushing your teeth, eating healthy, exercising regularly and avoiding negative coping mechanisms like smoking, not sleeping or over-drinking.

It is also good to remember to get to know yourself identify your needs, preferences and values and communicate them to the people around you. In every relationship, there are two people involved and each contributes to any situation that comes up, whether positive or negative. Take responsibility for yourself in disagreements or conflict by using “I” language and don’t push all the blame onto the other person. When an individual argues for the sake of being “right” rather than trying to understand the other side, the other person may feel invalidated or unheard. This can result in resentment, further conflict and the eventual end of the relationship. It is very important to set proper boundaries.

To learn more about boundaries:

How can you improve your social wellness?

Disconnect to connect make it a regular routine to disconnect from technology every day to spend time in face-to-face communication with yourself, friends family members and professional colleagues. ( If you have the space for it)

Be positive as you can! Put disappointments, complaints, and worries aside for a while and enjoy the present. ( Try daily affirmations)

Improve time management, give yourself time in the morning and evening before being “busy”. Say a morning prayer, have a glass of warm water with lime, meditate etc.

Take care of yourself first.

Build healthy relationships. As a child you learn the social skills you need to form and maintain relationships with others. For a lot of people I know including myself you may not have had your social and emotional needs met fully but it is your responsibility as an adult to not repeat the past.( Google shadow work )

You can learn ways to improve your relationships. It’s important to know what a healthy relationship looks like and how to keep your connections supportive. It is also very important to be honest with anyone you are building a relationship with about how you are feeling. If they respect your boundaries they will understand but again it is important you always respect your own.

Check In With Your Social Wellness

Reflect on yourself and your social needs. What aspects of your social life do you enjoy? What parts would you like to improve?

Make an effort to keep in touch with supportive friends and family

Are you able to communicate clearly when dealing with conflict?

Participate in group discussions and practice active listening

How are you at asking for help?

Do you surround yourself with people who you can trust and you know care about you?

Are you able to communicate clearly when dealing with conflict?

Do you have at least one good friend you can count on?

Are you okay being alone?

How do you express your emotions?

What do you use to cope?

Do you respect your own boundaries?

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Herbs In The Garden

Mini Series

Hey everyone, and Happy Herb Sunday on a Monday! In this series you will learn about herbs and how they grow and how you can use them. From shaping to freezing I hope you learn something new everyday.

Today we are learning about herbs and how you can dry them.

Drying is the easiest method of preserving herbs. Simply expose the leaves, flowers or seeds to warm, dry air.

Leave the herbs in a well ventilated area until the moisture evaporates.

Why do you hang herbs upside down?

Hanging upside down allows the essential oils to flow downward from the stems to the leaves.

Herbs with a higher moisture content (basil, tarragon, mint, lemon balm) need to be dried more quickly, so they won’t mold.

Allow seven to ten days to dry, depending on the size of the branches and humidity.

Wondering if they’re completely dry? If the leaves sound like crisp cornflakes when crushed, they’re good to go. You also can air-dry herb seeds like fennel, parsley, caraway and coriander.

How To Oven-Dry Herbs;

Place herb leaves or seeds on a cookie sheet one inch deep or less. Put herbs in an open oven on low heat less than 180 degrees F for 2-4 hours.

To see if the herbs are dry, check if leaves crumble easily.

Can dried herbs expire?

Dried herbs and spices don’t truly expire or “go bad” in the traditional sense. When a spice is said to have gone bad, it simply means that it has lost most of its flavor, potency, and color. Fortunately, consuming a spice that has gone bad is unlikely to make you sick.

Juice + Disorders

Health and Wealth, Mini Series

Happy #WellnessWednesday!  Today we are back learning about Allergies. Allergies occur when your immune system reacts to a foreign substance such as pollen, bee venom or pet dander or a food that doesn’t cause a reaction in most people. Your immune system produces substances known as antibodies.

Symptoms of Allergies:

Sneezing and an itchy, runny, or blocked nose (allergic rhinitis)

Itchy, red, watering eyes (conjunctivitis)

Wheezing, chest tightness, shortness of breath and a cough.

A raised, itchy, red rash (hives)

Swollen lips, tongue, eyes, or face.

Tummy pain, feeling sick, vomiting or diarrhea.

Risk Factors:

Family history. You’re at increased risk of food allergies if asthma, 

Eczema, hives, or allergies such as hay fever are common in your family.

Other allergies. If you’re already allergic to one food, you may be at increased risk of becoming allergic to another



Rhinitis can take three forms:

Seasonal. Seasonal allergic rhinitis—especially when caused by plant pollens or molds—is often called “hay fever.” But seasonal rhinitis is not caused by hay, and when you have it, you don’t have a fever. It occurs mostly in the spring, summer, or early fall when plants are pollinating.

Year-round. Over two-thirds of people with rhinitis suffer “perennial allergic rhinitis” year-round. This is often caused by an allergy to dust mites, pet dander, mold, or other indoor allergens. Foods also sometimes cause perennial rhinitis.

Non-allergic rhinitis. People with non-allergic rhinitis tend to have symptoms that come and go throughout the year. Usually, symptoms are a stuffy and runny nose and postnasal drip. 

This type of rhinitis can be caused by:

Exposure to smoke, smog, and air pollution

Overuse of nasal drops or sprays

Some medicines

Hormonal changes in women during menstruation and pregnancy

Juices That May Help:

1 Orange, ½ to 1 tbsp of Raw Honey ½ inch Ginger and 1 tbsp Lemon juice 

Small handful of Parsley, 1 Cucumber, ½ Green apple, and Mint 

1 Apple, ½ cup Pineapple, and 1 half bunch of Kale  

½ Grapefruit, 2 Oranges, 1 tbsp Lemon, 1 inch Ginger, 1 Beet 

Vitamin C Rich Juices 

Parsley Juice 

Parsley is a potent herb. Add it to juice blends in amounts that would normally be eaten.

Mustard Greens Juice 

Start with one small leaf, as its flavor is quite strong. Best combined with less intense leafy greens, like spinach and romaine.

Lemon Juice 

An excellent source of vitamin C, which not only helps you fight inflammation, but also helps your fresh juice last longer when stored.

Papaya Juice 

 Firm fruit, peel and seeds removed, works best in a vertical slow juicer.

Orange Juice 

Remove the outer orange peel, leaving as much of the white pith as possible.

Juice + Disorder

Mini Series

Happy #WellnessWednesday!  Today we are back learning about Fibroids. Fibroids are abnormal growths that develop in or on a woman’s uterus. Noncancerous growths of the uterus that often appear during childbearing years. Also called leiomyomas (lie-o-my-O-muhs) or myomas.

Myomas are smooth, non-cancerous tumors that may develop in or around the uterus. Made partly of muscle tissue, myomas seldom develop in the cervix, but when they do, there are usually myomas in the larger, upper part of the uterus as well.

No one knows exactly what causes fibroids. They are thought to be caused by:

Hormones in the body

Genes (may run in families)

Fibroids can grow:

In the muscle wall of the uterus (myometrial)

Just under the surface of the uterine lining (submucosal)

Just under the outside lining of the uterus (subserosa)

On a long stalk on the outside the uterus or inside the uterus (pedunculated)


Heavy menstrual bleeding

Menstrual periods lasting more than a week

Pelvic pressure or pain

Frequent urination

Difficulty emptying the bladder


Risk Factors:

Age (older women are at higher risk than younger women)

African Americans 


Family history of uterine fibroids

High blood pressure

No history of pregnancy

Vitamin D deficiency

Food additive consumption

Treatment for the symptoms of fibroids may include:

Intrauterine devices (IUDs) that release hormones to help reduce heavy bleeding and pain.

Tranexamic acid to reduce the amount of blood flow.

Iron supplements to prevent or treat anemia due to heavy periods.

Pain relievers, such as ibuprofen or naproxen, for cramps or pain.

Watchful waiting — You may have follow-up pelvic exams or ultrasounds to check the fibroid’s growth.

Types Of Fibroids:

Subserosal fibroids: These are the most common fibroids. They can push outside of the uterus into the pelvis. Subserosal fibroids can grow large at times and sometimes have a stalk that attaches to the uterus (pedunculated fibroid).

Intramural fibroids: These fibroids develop in the muscular wall of the uterus.

Submucosal fibroids: These fibroids are uncommon. They can grow into the open space inside the uterus and may also include a stalk.

Kids Facts:

Fibroids usually develop during childbearing years that is, after you go through puberty and before you go through menopause so children who have not yet gone through puberty don’t develop fibroids. 

In fact, they’re quite rare among women younger than 20 years old.

Since young girls don’t yet have adult levels of these hormones, they do not develop fibroids.

Beneficial Juices:

Beet drum: 

2 beets, washed and peeled / 1 organic red apple, cored /1 medium carrot, scrubbed 

Pink Spell:

 2 beets, peeled /4 carrots, scrubbed /A bunch of spinach/1 lemon/A knob of ginger/ A palm-size piece of cactus /A knob of turmeric root /2 cucumber, peeled  

/2 cups of pineapple or 2 apples

FF Juice:

1 Apple/ 3 inch piece cucumber/ 1 kiwi fruit/ 1 Carrot/  1 apple/ 1 pear, half mango

                          Herbs that Help:     




Red raspberry 



Check back tomorrow for the question of the day.

Juice + Disorder

Mini Series


Happy #WellnessWednesday! On a Thursday!  Today we are back learning about Anxiety. Anxiety is a normal emotion. It’s your brain’s way of reacting to stress and alerting you of potential danger ahead.

Everyone feels anxious now and then. For example, you may worry when faced with a problem at work, before taking a test, or before making an important decision.

  Types of Anxiety

Generalized Anxiety Disorder, GAD, is an anxiety disorder characterized by chronic anxiety, exaggerated worry, and tension, even when there is little or nothing to provoke it.

Obsessive-Compulsive Disorder, OCD, is an anxiety disorder and is characterized by recurrent, unwanted thoughts (obsessions) and/or repetitive behaviors (compulsions). Repetitive behaviors such as hand washing, counting, checking, or cleaning are often performed with the hope of preventing obsessive thoughts or making them go away. Performing these so-called “rituals,” however, provides only temporary relief, and not performing them markedly increases anxiety.

Post-Traumatic Stress Disorder, PTSD, is an anxiety disorder that can develop after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent personal assaults, natural or human-caused disasters, accidents, or military combat.

Social Phobia (or Social Anxiety Disorder)

Social Phobia, or Social Anxiety Disorder, is an anxiety disorder characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations. Social phobia can be limited to only one type of situation – such as a fear of speaking in formal or informal situations or eating or drinking in front of others – or, in its most severe form, may be so broad that a person experiences symptoms almost anytime they are around other people.

What are the symptoms of an anxiety disorder?

Symptoms vary depending on the type of anxiety disorder you have. General symptoms of an anxiety disorder include:

Physical symptoms:

Cold or sweaty hands.

Dry mouth.

Heart palpitations.


Numbness or tingling in hands or feet.

Muscle tension.

Shortness of breath.

Mental symptoms:

Feeling panic, fear, and uneasiness.


Repeated thoughts or flashbacks of traumatic experiences.

Uncontrollable, obsessive thoughts.

Behavioral symptoms:

Inability to be still and calm.

Ritualistic behaviors, such as washing hands repeatedly.

Trouble sleeping

How do I know if my child has an anxiety disorder?

It’s normal for children to feel worried or anxious from time to time – such as when they’re starting school or making friends or moving to a new area.

But for some children, anxiety affects their behavior and thoughts every day, interfering with their school, home, and social life.

Symptoms of anxiety in children

Signs to look out for in your child are:

Finding it hard to concentrate

Not sleeping, or taking in the night with bad dreams

Not eating properly

Quickly getting angry or irritable, and being out of control during outbursts

Constantly worrying or having negative thoughts

Feeling tense and fidgety, or using the toilet often

Always crying

Being clingy

Complaining of tummy aches and feeling unwell

If your child is having problems with anxiety, there’s plenty you can do to help. Above all, it’s important to talk to your child about their anxiety or worries. Respect that they have boundaries and deserve the same respect you want from them.

It’s a good idea to seek professional help or reassurance yourself if your child is constantly anxious and:

it’s not getting better, or is getting worse

self-help is not working

it’s affecting their school or family life, or their friendships

Managing anxiety

Some of the management options for anxiety disorders include:

Learning about anxiety


Relaxation techniques

Correct breathing techniques

Cognitive therapy 

Behavior therapy


Dietary adjustments


Learning to be assertive

Building self-esteem

Structured problem solving


Support groups

Beneficial Juices

If you take on juicing to improve anxiety and depression symptoms, opt for ingredients that provide antioxidants, magnesium, B vitamins, vitamin C, and zinc.

Antioxidants: broccoli, celery, cabbage, beets, kale, berries

Magnesium: kale, cabbage, green leafy vegetables

B vitamins: broccoli, spinach, cabbage, eggs, low fat milk, yogurt, sunflower seed butter

Vitamin C: broccoli, celery, cabbage, kale, bell peppers, zucchini, citrus fruits

Zinc: kale, beet greens

Beneficial Herbs





Lemon Balm


Blog Post That May Help On Your Journey:

Question Of The Day:

Mini Series

How much caffeine is too much?

Hey everyone, and welcome back to my blog! Today we are going to be starting back up question of the day. For today’s question we are going to be talking about how much caffeine is too much? 

If you are new to my blog, please know that I am not a certified or trained doctor so always consult with your doctor if you feel you have any issues with or in your body.

Jumping right in according to many studies for an average healthy adult you should consume no more than 400 mg of caffeine per day. For teenagers the average that should be consumes is no more than 100 mg. The effect of caffeine takes about 30 to 45 minutes to occur, and they last for eight to 10 hours. The side effects of caffeine at higher doses include restlessness, anxiety, irritability, and insomnia. Withdrawal symptoms from high doses of caffeine can include headache and fatigue.

For every 1 fluid oz (29.6g) there is 12 mg of caffeine. 

Which coffee powder has more caffeine?

Devil Mountain’s Black Label coffee is known as the highest caffeine coffee in the world. Not for the faint of heart, this coffee contains over 1,500 milligrams of caffeine.

Does Instant Coffee have as much caffeine as ground coffee?

Despite taking part in the caffeine rush of real coffee, instant coffee is sometimes less caffeine-containing. The caffeine content of two tablespoons of instant coffee is between 30 and 90 mg.

Caffeine in popular drinks/products

  • 651 milligrams / per 12 fluid ounces. Starbucks Venti Coffee.
  • 415 milligrams / 20 fluid ounce. Dunkin’ Donuts Large Coffee with Turbo Shot.
  • 395 milligrams / 20 fluid ounce. Shock Coffee Triple Latte.
  • 280 milligrams/ per 23.5 ounces. Jolt energy drink.
  • 300 milligrams/per 16 fluid ounces. C4 ultimate energy drink
  • 133 milligrams/per 16 ounces. McDonalds coffee.
  • 200 milligrams/per 1.93 fluid ounces. 5-hour energy.
  • Two Excedrin Migraine tablets: 130 milligrams.

Do coffee grounds lose caffeine?

No. While coffee’s more delicate features such as its flavor will start to degrade within hours of being exposed to the air, caffeine is a much more stable chemical and tends to last for months without making any significant impact on its potency.

Is it bad to drink coffee every day?

Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four 8-ounce cups of coffee per day is safe.

How many grams are a cup?

Dry Goods

Cups         Grams      Ounces

½ cup       100 g        3.55 oz

2/3 cup     134 g        4.73 oz

¾ cup       150 g        5.3 oz

1 cup        201 g        7.1 oz

If you have any questions, please let me know. If you would like a question researched and answered shoot me an email. Check back tomorrow!


Adenomyosis: The truth behind the pain: Abby

Health and Wealth, Mini Series

Hey, everyone welcome back to my blog. Today we are going to start a series I have been working on called Adenomyosis: The truth behind the pain. I have over 50 and counting women who are ready to tell their story. We will have a new story every week, even a few videos. Of course, we will still have blog posts about getting healthy, juices, boosting the immune system, and more. Thank you for taking this journey with me lets get started. 

1. Would you like us to use your real name or a fake one? 

I prefer to use my pen name, which is “Abby.”

2. Where are you from?

I’m from Malaysia.

3. When were you diagnosed? How old were you?

I was diagnosed with Endometriosis in December 2018, at the age of 25; I was then diagnosed with Adenomyosis in October 2019, when I was 26 years old.

4. How long have you had Adenomyosis?

My symptoms appeared at the age of 9+, since menarche. Still, I was only “officially diagnosed” with Adenomyosis at the age of 26 years old, approximately 16 years, since the onset of my symptoms.

5. Do you have children? On birth control or any medicine for ando? Or have you had a hysterectomy if so when?

Nope. I am still single. I have been on multiple treatment modalities, but have been somewhat unresponsive, till date. A hysterectomy was suggested to me, as my last option, but I don’t think I am prepared to undergo a hysterectomy, as yet.

6. If you have had a hysterectomy, do you still have symptoms? 


7. What are your symptoms?

Prolonged Menstrual Bleeding, Severe Pain, Diarrhoea during menstruation, pain on opening bowel (Dyschezia), during menstruation, Nausea, Loss of Appetite, Fatigue, etc.

8. What do you take for pain, nausea, etc.?

NSAIDs, Morphine Syrup (via prescription by my HCP), etc.

9. How long did it take you to be diagnosed?

Approximately 15 to 16 years.

10. How has Adenomyosis impacted your personal life? 

It has taken away the quality of life (QoL) that I deserve from such a young age.

11. What’s craziest/dumbest thing some have said to you?

The pain and bleeding are just in your head // You are just “imagining” everything // The pain is just psychogenic.

12. What diet do you follow? Have you changed it at all since being diagnosed? 

Anti-inflammatory diet. Yes, I have. I’ve eliminated foods like chicken, dairy, certain types of fish and vegetables, sugar, salt, soy and soy-based products, processed foods, canned foods, all forms of preserved foods, and reduced my carbohydrate intake, for instance.

13. Any other comments or questions you would like seen answered or heard (what would you like the world to know about Adenomyosis)

It would be great if more awareness is created, and people around us, be it our HCPs, family, friends, etc., be a little bit more empathetic. Try to understand how it feels and helps us to improve our QoL, by being slightly more kind. That’s the least that could be done.

Thank you abby for speaking your truth.

I choose to start with this story because I feel I do not hear many like this often. As a child, you learn how to take care of yourself. If you are like me, you had a health class in school that explained periods, cramps, etc. But no one talks about chronic illnesses. I feel as though it’s taboo. Most people have the “that would never happen to me” mindset. Most people, especially men, assume “it can’t be that bad.” Even growing up, most women are molded to take care of every person. Women take care of the household, children, pets, and husband. Women bend, but we must never break. This space is safe. You are allowed to be in pain. You are allowed to be vulnerable. You are safe here.

Alkaline Diet; What you need to know first hand?

Health and Wealth, Mini Series

Alkaline Diet, is it a popular trend? Or something worth trying. It has been picking up a lot of attention lately from everyone around, so today we are going to talk about it.

The Alkaline Diet claims to improve your health, help you lose weight, and even fight cancer. The Diet is based on a theory that some foods cause your body to promote acid, which is harmful. They say if you eat certain foods or drink only certain things when you change the acid level in your body, your PH level will change as well.

The pH scale measures how acidic or basic something is, on a scale of 0-14. Something alkaline is on the necessary end of the scale, or greater than 7. Now a big question upfront is, is it safe? The alkaline Diet reinforces healthy eating. The Diet recommends eating more vegetables, fruits, and drinking lots of water and cutting back on sugar, alcohol, meat, and processed foods. All of these things will help improve your overall health, help you lose weight, and even help lower your cancer risk. If you’re considering starting any diet, it’s essential to talk your doctor first. You should know that the changes you make to your diet will not impact the pH levels of your blood, but they could have a positive effect on your overall health.

Check back tomorrow for learning more about the Diet and cancer, different waters, and even some recipes.