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One of the most well-known Korean dishes is called kimchi. It is fermented cabbage that originated from the concept that not all vegetables are available and fresh year-round. Some kimchi recipes contain other vegetables as well including cucumber, carrot, radish, beets, spinach, celery, and/or bamboo shoots. It might be seasoned with garlic, onions, ginger, chili peppers, sugar, and/or salt. Besides being a tasty part of many Korean dishes, kimchi also has healthy benefits.

One cup of kimchi only has about 25 calories, 2 carbs, and less than 2 grams of fat. There are also 2 grams of fiber in this serving, vitamin K, folate, iron, riboflavin, niacin, vitamin c B12, and vitamin C. The process of fermentation also helps the body absorb these vitamins and minerals better. Because it is low in calories it can be good food to support weight management.

Kimich is unique because it undergoes lacto-fermentation. The sugar/starch is converted into alcohol using bacteria, yeast, and/or mold. This is what creates sour taste and creates the environment for its health benefits. Probiotics formulate in this environment that are microorganisms with a multitude of positive effects. The probiotics in kimchi can help with constipation, mental health, heart health, skin condition, reduce the risk for certain cancers, and keep the common cold away. These healthy probiotics can help prevent yeast infections.

There are many other benefits kimchi has to offer. The good bacterium in kimchi called Lactobacillus bacterium, can boost immunity. Research has shown it can help slow the ageing process because it reduces inflammation. A specific compound in kimchi called HDMPPA, is what suppresses inflammation.

Some foods that are suggested to pair well with kimchi when being served are Korean dumplings, shrimp fried rice, short ribs, Korean pork, chicken wings, and avocado toast. Kimchi is easy to make at home. Kimchi doesn’t have many downfalls other than its sour taste some many do not prefer. Nutrition doesn’t need to be complicated and sometimes incorporating foods from other cultures can add variety and alternatives to support a healthy lifestyle.

Emotional eating isn’t just about food….it’s about feelings. The late-night ice cream binge or the bottomless bag of chips during a stressful day isn’t always driven by physical hunger. It’s often a response to emotional discomfort, a way to soothe, distract, or even punish us. But why do we turn to food when our hearts, not our stomachs, are aching?

Emotional eating is the act of consuming food in response to feelings rather than hunger. These foods are usually high in sugar, fat, or carbs. Feelings can range from stress and sadness to boredom and loneliness. Unlike physical hunger, which builds gradually and is satisfied by any food, emotional hunger strikes suddenly and craves specific comfort foods.

There arecommon emotional triggers and psychological patterns that lead to emotional eating. Stress and cortisol overload are big contributors. When we’re stressed, our bodies release cortisol, a hormone that increases appetite and cravings for fatty, sugary foods. It’s a survival mechanism. However, in modern life, it often leads to overeating. Comfort and nostalgia with certain foods are tied to memories. Examples could be mac and cheese from childhood, or cookies baked by a loved one. Eating them can recreate a sense of safety or warmth.

Emotional eating can be a distraction from pain. It can act as a numbing agent. Instead of facing anxiety, grief, or anger, we distract ourselves by eating food. It’s a temporary escape from discomfort. Emotional eating can be a reward and self-soothing. Many people use food as a reward. Ever said to yourself, “I’ve had a hard day, I deserve this”? It becomes a way to self-soothe when other coping mechanisms aren’t available or feel too hard. Plus, boredom and lack of stimulation can stimulate emotional eating. When life feels dull or unstimulating, eating provides a quick hit of pleasure. It fills the void.

Emotional eating often leads to guilt, shame, and regret, which can trigger more emotional distress and more eating. This creates a vicious cycle which involves the following:

1. Emotional trigger (stress, sadness, etc.)
2. Eating for comfort
3. Temporary relief
4. Guilt or shame
5. Emotional distress returns
6. Repeat

Understanding the “why” is the first step toward change. There are suggestions for strategies to make change. Practice mindful eating. Pay attention to hunger cues, emotional states, and the sensory experience of eating. Emotional awareness helps. Journal or talk about your feelings instead of suppressing them. There are also alternative coping tools such as walking, meditating, calling a friend, or engaging in hobbies when emotions run high. Self-compassion goes a long way too. Replace judgment with kindness. Emotional eating doesn’t make you weak, rather, it makes you human.

Emotional eating isn’t a failure of willpower. Something deeper is going on beneath the surface and a signal is going off. Listening to that signal. Then one can begin to heal not just their relationship with food, but with themselves.

One of the easiest ways you can volunteer to help others is by donating your blood. In fact, according to the American Red Cross, your donation can save up to three lives. In the U.S., someone is need of blood every two seconds. With a need that high, no wonder we hear of blood drives and donating events. Giving to others always feels good, and donating blood has its own way of being beneficial to the doner as well. It is completely safe when performed properly and with the correct equipment. You can safely donate up to 3 times per year.

Donating blood can help you feel better mentally and physically. Giving to others can reduce stress. It has also been found that donating blood can contribute to lowering the risk of heart attack and heart disease. This is because regularly donating can lower iron stores. This sounds counter intuitive, but lower iron stores reduce the risk of heart attack. Some research suggests donating can also lower blood pressure.

Not everyone is qualified to donate because there can be several risk factors. People with HIV, hepatitis B or C, if you have syphilis, or having West Nile virus, are all reasons you would not be able to donate.  Some people get intimidated or a little scared when considering donating. This is because you might get dizzy, lightheaded, feel arm pain, and/or feel nauseous. Some people do have hemophobia so the site and setting of being around or near blood can be a major deterrent. About 500 ml of blood is taken during a standard donation. After being taken, the blood gets separated into plasma, red cells, and platelets.

We never know when life can present an emergency or disaster. People can lose blood and need more due to major blood loss during surgeries, having severe anemia, having sickle cell disease, form gastrointestinal bleeds, and even from loss of blood during childbirth. Donating blood is an easy, safe, fast way to help save lives. Just a little bit goes a long way and the more people who do it, the more there is to utilize upon demand.

Vertigo is an off balanced sensation that makes a person feel like they are spinning and dizzy. There are a number of reasons one might experience this. It is most commonly associated with inner ear problems because the inner ear sends signals to the brain about movement. Other causes include Meniere’s disease, which is the buildup of fluid that causes pressure in the ear. Meniere’s can also cause ringing in the ears as well as hearing loss. Another cause of vertigo is associated with BPPV (benign paroxysmal positional vertigo) which is when tiny calcium particles clump up in the canals. An infection called vestibular neuritis or labyrinthitis can cause inflammation in the inner ear. Other causes include migraines, stroke, tumors, medications, or head or neck injuries.

Vertigo can be triggered by changing the position of the head that causes a spinning, swaying, or unbalanced sensation. This can lead to headaches, vomiting, ringing in the ears, or hearing loss.

For many people, vertigo will go away on its own. The brain has the ability to adapt to the triggers. However, some more direct treatment is needed. Vestibular rehabilitation includes physical therapy that strengthens the vestibular system. The vestibular system is responsible for sending signals to the brain for movement in accordance with gravity. Part of this treatment is training the brain to adapt to vertigo symptoms. Medications that can treat nausea and motion sickness can be used as well for vertigo purposes. If the inner ear is swollen, antibiotics can be used or steroids that can help reduce inflammation. Water pills can also help get rid of fluids in the ear, especially if the cause is Meniere’s disease. Surgery can be performed if there is a tumor, neck, or brain injury. Canal repositioning maneuvers can be done to help move the calcium out of the ear canals to be absorbed by the body (this is used to treat BPPV).

Feeling woozy and disoriented can disrupt daily living activities. Vertigo can last for hours or even days. Children try to create the sensation by spinning in circles for this temporary dizziness. Even little movements can heighten the feeling of vertigo. Turning over in bed can increase the uneasy feeling. It is important that a doctor clarify if symptoms are vertigo or if they are more from feelings of faintness or lightheadedness. A patient might be asked to perform coordination tests. They might be asked to walk to look for balance problems or be asked to slide one heel up the other heel again looking for balance. Health care professionals can work with the patient to reduce symptoms. One shouldn’t feel like they just got off a roller coaster in their day-to-day life. Vertigo can really cause distress, but help is available and should be sought after.

Communication is how we interact with others, including how we speak and respond in different scenarios. We can each be unique in how we talk. Being able to identify what type of communication style we have as well as the types for those people surrounding us, can improve our relationships and interactions with others. Not understanding someone’s communication style increases the risk for conflict as well and misunderstanding what is being said or has been said.

The workplace is set up with individuals coming from different backgrounds, with different experiences, with different expectations, different interests/hobbies, and different beliefs. Having all these bodies in one place at one time creates constant opportunities for communication among one another and as well with customers/clientele.

There are 4 common styles of communication.

1. Passive – These people don’t assert themselves or seek attention. They rarely express their needs or feelings, so it’s hard to know what they’re thinking or understanding if they are happy/content/uncomfortable. Most times when they talk, they fidget, seem easy going, don’t make eye contact, have poor posture, don’t make eye contact, and speak softly. When we talk to someone who is a passive communicator, we should ask for their opinions directly if we want them and allow them the time to respond, talk in one-on-one situations versus group settings, and not ask basic yes/no questions because there will be no elaboration on their part.
2. Aggressive – These people dominate conversations and will express their thoughts/feelings even if it’s at the expense of others. They often speak before thinking and this can be hurtful/negative. Relationships often get damaged. They can be intimidating, interrupt others, invade personal space, look people right in the eyes, and be overbearing in the way they stand. When talking to an aggressive communicator you should walk away if the conversation is not moving in a positive direction, keep to the topic without emotional involvement, and stay calm no matter the reactions.
3. Passive-aggressive – On the surface, they can seem passive but inside, they have aggressive motivation behind what they are saying. Their words and actions don’t always align, so they can be manipulative. They might be sarcastic, look happy but they aren’t, portray denial, mutter, and sometimes give silent treatment. If you are talking to someone who is passive-aggressive, confront them if they are being negative, don’t leave a conversation if you feel confused, and ask for honesty.
4. Assertive – They are respectful and share their thoughts in a confident fashion that is mindful of those they’re speaking to. They know their boundaries and don’t get defensive or aggressive when speaking. They have good posture, use hand gestures, have a nice clear voice, make good eye contact, this is friendly, and express their ideas/feelings in a healthy manner.

Among these styles, there are visual, written, verbal and non-verbal ways to use communication. We all have our styles, and we can all improve. Sometimes we can use different styles in different situations depending on our audience or the context. When face-to-face with someone, we are all vulnerable to difficult topics, confrontation, intense emotions, and even funny or inappropriate topics. Our communication maturity comes with experience and practice. Don’t limit yourself to being a passive communicator. We are all meant to be heard and are worthy of being heard. Your voice is your self-expression of YOU, so speak up.

When it comes to shedding pounds, the internet is flooded with advice. Two strategies consistently rise to the top when it comes to diet, nutrition, and weight loss: counting calories and counting macros. Both have their loyal advocates, and both can be effective. Which one should you choose?

Calorie counting is the practice of tracking the total number of calories you consume each day. It’s based on the principle of energy balance. Simple math: if you burn more calories than you eat, you lose weight.

This method iseasy to understand and implement. It works well for beginners. Plus, it is supported by decades of research. However, calorie counting doesn’t account for nutritional quality. It can lead to under-eating or nutrient deficiencies. For some, it may encourage obsession over numbers

Macro counting, short for macronutrient counting, involves tracking the grams of protein, carbohydrates, and fats you consume. Instead of just focusing on total calories, it emphasizes the TYPE of calories.

This method encourages balanced nutrition. With this balance, it supports muscle retention and energy levels. Macro counting is Ideal for athletes or body composition goals. However, it is more complex and time-consuming. It requires a certain degree of knowledge of food composition. Therefore, it can be overwhelming for beginners.

Here’s the truth: both methods can work, but their effectiveness depends on your goals, lifestyle, and mindset.

Let’s break this down…..

Goal	Best Approach	Why It Works
General weight loss	Calorie counting	Simpler and easier to maintain
Fat loss + muscle gain	Macro counting	Prioritizes protein and nutrient timing
Long-term health	Macro + calorie combo	Balances quantity with quality

If you’re just starting out, calorie counting might be the easiest way to build awareness around your eating habits. But if you’re aiming for a leaner physique or want to optimize performance, macro tracking gives you more control over body composition.

One often-overlooked aspect is how these methods affect your relationship with food. Calorie counting can sometimes lead to restrictive behaviors, while macro counting may feel like a puzzle that turns eating into a game. It’s important to choose the method that supports your mental well-being. Weight loss isn’t just a numbers game. It’s a lifestyle shift. Whether you choose to count calories, track macros, or simply focus on whole foods and portion control, the key is consistency and sustainability.

We all know the hazards of smoking. The person actually smoking is at risk for many health problems. Secondhand smoke can lead to emphysema and lung cancer. But have you heard of 3^rd hand smoke (THS)?? This is the less visible type which consists of all the particles and chemicals that land on basically every surface in the smoking area. It can be on the person’s clothes, in their hair, on the floor, and on the furniture.

There are 11 types of chemicals that when left on surfaces, are considered carcinogens. They’re all bad because these are cancer causing. “Off-gasing” is the terms for when the chemicals have landed on the surface but then release back into the air as gas. It seems toxins are released everywhere from cigarettes. These toxins can then interact with other chemicals in the environment. Toxins then are either inhaled, ingested (they land on food), or absorbed through the skin. Overtime, the toxins continue to accumulate and become more and more harmful. Let’s say a person smokes in their car, obviously these chemicals just keep piling up.

Children are the biggest victims of THS. Children sit and play on the floor. They put their fingers in their mouths and touch surfaces.

It is important to be adamant about not smoking in your home or vehicle to avoid THS. Studies have shown in a house left unoccupied for 2 months, these chemicals were still present. Acidic cleaners, especially vinegar, can help with some of the cleaning.

So what is the best solution to avoid third hand smoke?? Well, quitting smoking. Nicotine is highly addictive, and studies have shown it is nearly as addictive as heroin.

Smokers enjoy the “kick” from inhaling nicotine. The head change from nicotine entering the bloodstream, releases adrenaline and creates a euphoric feeling with dopamine.

Smoking doesn’t just affect the smoker. The cigarette residue remains on clothing, drapes, furniture, just to name a few surfaces. Opening the windows or turning on a fan don’t eliminate the problem. You don’t want to serve a nice dinner on a thirdhand smoke residue kitchen table. The best solution is to maintain a smoke free lifestyle. Even stepping outside to smoke is not the right answer. It is polite to share, but not when it comes to smoking and its plethora of harmful side effects.

Pets are a great addition to our lives and although we only get to enjoy them for part of our lives, we are part of their entire lives. We are their everything, but sadly, there are nearly 70 million dogs and cats that are homeless. Animal shelters are filled with up to 3.9 million dogs and 3.4 million cats waiting in them to be gifted a home. The problem is that these animals are hungry and need medical attention. There are responsibilities that come with pet ownership. Life circumstances happen and re-homing sometimes can happen, but it is not something to be relied upon. Owning a pet is a commitment and even in real life not everyone is a great parent, but having a pet isn’t just a passive hobby until you get tired of it.

The reasons dogs and cats become homeless vary. Here are some common causes:

1. Moving or relocating
2. Divorce
3. Loss of job
4. Unplanned litters
5. Not spayed or neutered
6. Behavior of the pet

The information concerning the homeless dog and pet population is unfortunate but should be shared. This knowledge can help deter giving up pets and find ways to keep them instead.

There are currently 3,500 animal shelters in the U.S.

About 47.7% of the dogs brought to shelters are between 5 and 3 years old.

Behavior problems are the most common reason someone tries to rehome their pet.

Only 1 out of 10 pets who are born homeless find a permanent home.

Cats that are microchipped are twenty times more likely to be returned to their owners.

In California, 75% of animals euthanized in shelters are cats.

Even a no-kill shelter can euthanize up to 10% of their animals.

Laws concerning the no-kill movement have reduced the number of euthanized animals from 20 million to 3 million.

In shelter, only 1% of the dogs and cats are terminally ill.

Pet adoptions were popular during COVID-19 but have decreased by 36% since the pandemic began.

If only we could rescue every single pet, but having the means and resources to do so isn’t always possible. We can be more proactive in becoming bet owners versus reactive. If we know that future life equations could propose a change of pet ownership for us, then maybe waiting to get a pet is best. Having the finances and time available is also important. Pets don’t want to be restricted to kennels and cages more than necessary. We think before other big purchases, so pets need to be on that list of life decisions that factors in all scenarios. We are all these pets have. We need to be there as much as we can day in and day out.

Garlic comes from Central Asia and northeastern Iran. However, it is a seasoning that is used all over the world. This spice is related to onion, leek, chives, and shallots. It is readily used for cooking and sautéing. The perks of garlic are many, and the health benefits have made many people fans.

1. The most popular benefit of garlic is its ability to boost the immune system with its powerful ability to fight infection. Garlic contains antibacterial, anti-fungal, and antiviral properties. Garlic in raw form, can be rubbed on skin conditions that are fungi, virus, or bacterial related. One of the components called, ajoene, can help fight yeast infections.
2. Garlic can also boost immunity. This spice is absolutely loaded with vitamin C. It also contains a high amount of potassium which means it helps with the absorption of other nutrients. The smell clears up lunge and throat problems.
3. It helps fight off fatigue.
4. It helps with digestive problems.
5. Garlic is a major fighter against cancer. Studies have linked garlic consumption to a decreased risk for breast, stomach, colon, esophagus, and pancreatic cancer.
6. Garlic is an anti-inflammatory. This spice contains diallyl sulfide (DAS) and thiacremonone which have anti-arthritic properties.
7. Garlic blocks the growing progress of fat cells which can help ward off obesity because of its sulfur containing compounds.
8. Garlic can help cleanse the body of toxins. It activates the liver enzymes to get rid of waist.
9. It helps with earaches when warmed up and dropped into the ear.
10. It is a mosquito repellant.
11. It can help get rid of warts.
12. When boiled and drank as a tea, it can help get rid of a cough.
13. Cooked garlic can lower cholesterol.
14. Cooked garlic can lower blood pressure.

Garlic is quite the super food and incredibly great for our health. It might make your breathe stink, but the benefits far exceed a little aftertaste. The trick is to have a little parsley after, which actually negates the smell of garlic. Beyond using it in so many different recipes, not just traditional spaghetti, garlic is something we all can have a little more of. Garlic comes in fresh form, powdered, crushed, you name it. A little garlic a day can really help keep poor health away and is an incredible home remedy that is easy, convenient, and even tasty.

Every day presents us with a multitude of tests for our memory, and sometimes we don’t always remember each item. Forgetting something here and there is common, but when the lack of remembering persists, being forgetful becomes problematic. When there are dates, events, and tasks that were urgent, time sensitive, or required, even these items that should take priority can be left in the dust. These memory slips become frustrating, can make you upset, and cause also cause you to question your mental health. However, you can take some matters into your own hands to help reduce the risk of forgetting.

Here are some considerations:

1. Medications: Certain medications can affect your memory. Typically, confusion can result from the sedation effect of these medications. High blood pressure and antidepressants are common culprits. It can become difficult to pay attention to things, so speaking with your doctor if you feel the dosage or use of the medication might be making your brain foggy would be recommended.

2. Lack of sleep: Not getting enough sleep is a major culprit of memory lapses. When your mind is truly not awake, you can’t expect to recall everything you need to. Losing track of time, dozing off, or just feeling lost in day dreaming can result in forgetfulness. Be sure to get the rest you need, which is often easier said than done when the demands of life can cut your seep time short but do your best to get quality rest when quantity is compromised.

3. Depression: Forgetfulness can be the result of feeling depressed due to lethargy, lack of motivation, and sadness. When something else is bothering you, being in the present alert and attentive can be difficult.

4. Alcohol: Drinking these beverages typically impacts short term memory. The brain is impaired during drinking, but even after memory can be negatively affected.

5. Stress and anxiety: When you feel pulled in different directions or on edge with thoughts that are worrying you or pressuring you, your mind is filled with too many different thoughts. You are basically distracted and as a result don’t remember little things here and there.

We can relate to many of the following occasions when we have forgotten something:

1. Misplacing your car keys.

2. Not knowing what day it is (usually the actual date).

3. Making a wrong turn or getting off at the wrong exit.

4. Meeting someone and not remembering their name.

5. Not paying a bill on the date it was due.

There are natural ways to improve your memory. Certain lifestyle changes can contribute to less forgetting. As previously mentioned, getting enough sleep is a good place to start. Maintaining a healthy weight, eating less food with added sugar, eating fewer simple carbohydrates, and avoiding sugary beverages can help. Eliminating sugar highs and crash can help keep your brain focused. This also includes drinking less alcohol. Low levels of vitamin D have been linked to early onset dementia so making sure these levels are adequate is important A little more sunshine might help as well as consuming foods with vitamin D such as omega 3 filled fish such as salmon, egg yolks, and red meat a couple of times per week.

Training your brain can help too, such as doing puzzles or even exercises that require coordination and repetition. Even remembering the workout routine from start to finish is helpful. Staying active keeps the brain active to connect with the body, making performing movement patterns possible. Eye-hand activities as simple and catching and throwing with someone are good. Simple dance routines are good to practice and learn to keep memory going. We can’t forget our health, and we know that exercise medicine even for the brain.