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Mental Health Awareness.

Depression

We hide to try our feelings, but we forget that out eyes speak.”

“I am bent, but not broken. I am scarred, but not disfigured. I am sad, but not hopeless. I am tired, but not powerless. I am angry, but not bitter. I am depressed, but not giving up.” – Healthyplace.com

Feelings of sadness, loneliness or “depressed” is normal for most individuals to feel at times, but the difficulty is knowing when these “feelings” are just a temporary bouts of emotion or something much more sinister going on in our minds. What’s most important is when these bouts of feelings cause physical symptoms to manifest, it’s usually time to get help.

Getting help can occur in various forms such as talking to a trusted friend/family member or getting professional help.

Depression is a serious illness and is not a condition that one can just snap out of. It ranges in intensity from mild to severe and most people need professional support to aid recovery.

One important step of knowing whether or not you’re depressed is looking for the symptoms which may include:

  • Trouble concentrating, remembering details, and making decisions
  • Fatigue
  • Feelings of guilt, worthlessness, and helplessness
  • Pessimism and hopelessness
  • Insomnia, early-morning wakefulness, or sleeping too much
  • Irritability
  • Restlessness
  • Loss of interest in things once pleasurable, including sex
  • Overeating, or appetite loss
  • Aches, pains, headaches or cramps that won’t go away
  • Digestive problems
  • Persistent sad, anxious, or “empty” feelings
  • Suicidal thoughts or attempts

Treatment

Depression is most commonly treated with medication, therapy or both.

Antidepressants medications work to normalize the amounts of serotonin & dopamine (neurotansmitters in our bodies) which are thought to be responsible for mood.

See medical professional for medication and their use.

Cognitive Behaviour Therapy (CBT) may also help manage symptoms by talking through past experiences and setting realistic goals for recovery.

How can I help myself?

  • Avoid being alone
  • Talk to someone (trusted friend/family or a professional is recommended.)
  • Exercise
  • Avoid drugs/alcohol
  • Set goals (be realistic)

Remember recovery takes time, be patient and don’t give up.

Planning a Healthy Diet.

Image result for healthy diet

Firstly its important to ensure that you get sources from all the major food groups. It’s all about balance and variety.

So let’s understand what the major food groups are.

  1. Carbohydrates
  2. Proteins (Food from animals) or Alternatives.
  3. Milk & Dairy Products
  4. Fruits & Vegetables
  5. Fats & Oils

A healthy eating plan gives the body nutrients it needs everyday while staying in the daily caloric group for weight loss.  A healthy eating plan will also lower your risk of heart disease & other health conditions. It protects you against many diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and trans-fats, are essential for healthy diet.
A healthy eating plan emphasizes:

  • Vegetables, fruits, whole grains and fat – free or low – fat dairy. ( They are important sources of vitamins, minerals, dietary fiber, plant protein and antioxidants).
  • Lean meat /poultry ( Beef, lamb, veal, pork, chicken, turkey, duck).
  • Limits saturated & trans-fat, sodium and sugars, ( using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats).
  • Control portion sizes.

Portion size refer to the amount of a single food item served in a single eating Vs. Serving size refer to a standardized measure of a unit of food.

There are a few principles that have been developed by dietitians to ensure individuals eat a balanced diet. These principles include:

  • Adequacy – reflects a diet that provides sufficient energy and enough nutrients to meet all the needs of a healthy individual.
  • Balance – involves consuming the right proportions of food.
  • Calorie – control – balance the amount of foods and energy to sustain physical activities & metabolic needs.
  • Nutrient density – measuring nutrient content of foods relative to its energy content. The point is to eat foods that are nutrient dense i.e. foods that provide the most nutrients with fewer calories.
  • Moderation – provides enough nutrients but not too much to provide enjoyment and energy. This contributes to adequacy, balance and calorie control.
  • Variety – select a wide variety of foods within and among the major foods.

DIETARY GUIDELINES FOR AMERICANS:

  1. Follow a healthy eating pattern across the lifespan.
  2. Focus on variety, nutrient density, and amount.
  3. Limit calories from added sugars and saturated fats and reduce sodium intake.
  4. Shift to healthier food and beverage choices.
  5. Support healthy eating patterns for all.

The guidelines above were constituted for Americans but can be used generally by anyone. Other countries may have their own personalized guidelines based on the overall nutrition status and cultural habits of its population. Contact your local Ministry of Health or other appropriate agency for more information.



These images were sourced from Understanding Nutrition by Whitney & Rolfes.

Most importantly, Physical activity is an important complement to healthier diet and eating habits.

It is recommended that individuals get at least 60 mins of moderate activity per day.

General Guidelines:

  1. Get familiar with the food groups.
  2. Consider foods you enjoy & make slow improvements by eliminating unhealthy items.
  3. Read food labels
  4. Variety is key.
  5. Physical Activity is crucial!

Back to School Supplies Haul: 2019

Back to School has always been an anxious period for most students out there. However, what makes me excited about going back to school is the school supplies.

Here is a small list of some of the supplies I will be using this upcoming semester:

  • 1 A4 Expanding file folder
  • 1 mini stapler
  • 1 student notebook (for making to do lists)
  • Post it notes
  • Jumbo paper clips
  • Maped erasing pen
  • Correction pen
  • Fluorescent Highlighters by Bazic – 4 colours (yellow, blue, green & pink)
  • 3 Piano Vanguard Gel pens (fine point) – 2 blue & 1 red
  • 1 Faber Castell NX-23 pen – pink
  • 1 Pilot G2 pen blue – 0.5mm
  • 1 Scholar 5-subject notebook
  • 1 pack Prooffice Heavy duty Folder paper
  • 6 Poly Composition Book (wide ruled).

I also have some more supplies left over from previous years in my collection of pens.

Why so many notebooks?

The 5-subject notebook will be used leisurely for my language courses which I will be engaging in. (German, French, Portugese & Spanish).

While the composition notebooks will be used for my core courses at uni, which includes:

  • Community Nutrition
  • Medical Nutrition Therapy
  • Nutrition in Sports & Fitness
  • Food Product Development
  • Research Project
  • 1 Elective (Psychology/Accounting/Nutritional Assessment for Sports.)

Back Pack

Duane Hybrid Briefcase Backpack

This is the bag I’ll be using this year and I absolutely love it. It has everything I was looking for with its padded compartments, adjustable straps and laptop compartment.

Introducing Me: A First time blogger.

Who am I?
My name is Amir and I am 22 years of age. I am currently a final year student at the University of West Indies, St. Augustine Campus. I am pursuing a Bachelor of Science degree in Human Nutrition & Dietetics. I am the eldest child of two and currently live with both my parents, while I attend school.
How would I describe myself?
Describing myself took a bit of thought and I admit the help of a personality test(https://www.123test.com/personality-test/) however the following traits come to mind about who I am:

  • Compassionate
  • friendly
  • reserved
  • resilient
  • open-minded
  • disciplined

Some of my favorites things:

  • Colours – Red & Blue
  • Music – Two many to list. However, big favorites include Jennifer Lopez, Whitney Houston, Celine Dion, Josh Groban, etc.
  • Food – Chinese, Authentic Indian food
  • TV – Series – Game of Thrones (😍), Merlin, The Crown, Gilmore Girls, The Flash, Desperate Housewives, True Blood, Grey’s Anatomy, Once Upon a Time, Supergirl, Designated Survivor, Grimm, Dynasties, One Planet.
  • Celebrities – Emilia Clarke 💖, Kit Harrington, Sophie Turner, Maisie Williams, Johnnie Depp, Jennifer Morrison, Claire Foy, Jennifer Lopez, Ellen Degeneres, and many others.
  • Movies – Prince of Persia, Clash of the Titans, Wrath of the titans, Lord of the Rings, The Hobbit, Harry Potter, White Chicks, Johnny English,  Pirates of the Caribbean, Rush Hour, Monster-in-Law, The Pacifier, Matilda, Hum Sath Saath Hain, Kabhi Khushi Kabhi Gham, etc.
  • Dessert – Cheesecake, Tiramisu
  • Youtube channels – Baylee Jae, Holly Gabrielle, Steps of 2 foreigners, etc.

How many languages do I speak?
Fluently, only one, English. However, I am currently learning Spanish and German and I have plans to also learn Greek, Russian, Hindi, Latin, French & Portuguese.

General Facts:

  • Black hair
  • Brown eyes 
  • Glasses
  • Hindu 
  • No kids
  • 5ft 4 3/4″

This is the first time I am writing a blog. Msg me for any suggestions and add my social media links above, share and leave comments!

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