Sunday, July 19, 2015

MAMBO 7 MUHIMU KUFANYA ILI UWE NA AFYA BORA MWAKA HUU

Leo ni mwaka mpya.Hongera kwa kumaliza mwaka 2010 salama.MiNi wakati wa maazimio mapya. Miongoni mwa maazimio(resolutions) zinazoongoza ni pamoja na ile ya kuishi maisha yaliyo na afya bora zaidi na furaha. Afya na furaha ni mambo mawili makubwa sana katika maisha yetu.Ukichunguza sana takribani kila kitu tunachokifanya ni katika mpambano wa kimaisha wa kuwa na afya bora zaidi na kuwa na furaha.
Baada ya msimu wa sikukuu ambao hujaa kula,kunywa nk watu wengi huazimia kwanza kupunguza uzito ambao mara nyingi huwa umeongezeka maradufu kutokana na kula na kunywa kwa wingi wakati wa sikukuu.Inaeleweka.Sio utamaduni wetu kwenda kwa mtu kisha ukakataa kula. Katika jamii nyingi hususani zetu za kiafrika,kufanya hivyo ni kosa!Ukizungukia nyumba 10 kwa siku ni bora ujiandae kula au kunywa katika nyumba zote 10. Matokeo yake huwa ni kuwa na kilo za ziada kidogo pindi msimu unapokwisha.
Lakini utafanya,unatakiwa au unawezaje kuwa na afya bora kwa mwaka mzima na sio mwezi mmoja tu wa January baada ya kula na kusaza wakati wa msimu wa sikukuu?Hilo ni swali ambalo thamani yake ni zaidi ya dola milioni moja…a million dollar question. Sote tunakubaliana kwamba afya bora ndio kila kitu.Ukiwa tajiri kupindukia halafu ukawa na afya mgogoro,ni wazi kwamba huwezi kuzifurahia hizo hela zako.
Yafuatayo ni baadhi ya mambo unayoweza kuyafanya ili kuwa na afya bora katika mwaka huu wa 2011.Lakini kabla sijaendelea mbele sana,naomba niweke wazi kwamba afya bora haihusu kula vizuri na mazoezi peke yake bali pia fikra chanya(positive attitude). Kuna umuhimu wa kuhakikisha kwamba siku zote unakuwa na mawazo chanya na pia kuwa karibu zaidi na watu wenye mawazo chanya.
  1. Kunywa Maji kwa wingi- Bila shaka unakumbuka msemo “Maji ni Uhai”.Hiyo ni kweli kabisa.Maji ni uhai sio tu kwa mazingira yetu na dunia kwa ujumla bali pia kwa afya au miili yetu.Maji ni kitu muhimu sana kwa afya zetu.Asilimia 60% ya miili yetu imetengenezwa au imesheheni maji. Maji yanahitajika kwa ajili ya kuondoa takataka au vitu visivyofaa kutoka mwilini.Maji ndio hubeba virutubisho na oxygen.
    Kiasi cha maji anachohitaji mtu kinategemea na mambo kadhaa kama vile unyevu(humidity) wa mahali ulipo,shughuli zinazohusisha mwili anazozifanya mtu na pia uzito wa mwili.Pamoja na hayo,kwa wastani miili yetu inahitaji lita 2 na nusu mpaka 3 za maji.Vyakula tunavyokula huchangia kama asimilia 20% za maji katika miili yetu.Kwa hiyo tunahitaji kunywa maji kiasi cha lita 2 mpaka lita 2.4 au glasi 8-9 za maji kwa siku.
    Njia rahisi ya kujua kama mwili wako una maji ya kutosha ni katika kuangalia mkojo. Mkojo wako unatakiwa kutokuwa na rangi(colorless) au kuwa wa njano kidoogo.Kinyume cha hapo ni ishara kwamba hauna maji ya kutosha mwilini.Njia nyingine kutambua ni pamoja na kukaukwa na midomo(lips) na hata ulimi na pia kupata kiasi kiduchu cha mkojo.
  1. Pata Usingizi wa Kutosha: Unakumbuka tulipokuwa wadogo wazazi wetu walisisitiza sana kwamba twende tukalale mapema ili tukue? Bila shaka walikuwa wanajua kwamba usingizi ni sehemu muhimu sana katika afya. Ukiachilia mbali faida za usingizi kwa ajili ya afya za akili/ubongo wetu,usingizi au mapumziko ya kutosha ni muhimu kwa miili.Afya njema huenda sambamba na mapumziko.Ni wakati wa kuupa mwili nafasi ya kujijenga,kujiongezea nguvu na muhimu zaidi kuhakikisha kwamba tunakuwa na akili timamu. Pia ukosefu wa usingizi ni chanzo cha kuzeeka mapema.
  1. Fanya Mazoezi- Hili linaweza kupita bila maelezo ya ziada.Mazoezi ni muhimu sana kwa afya bora. Fanya mazoezi angalau mara tatu katika wiki.Jipatie muda wa kutembea japo kwa dakika 30. Kama inawezekana nenda Gym.Badala ya kupanda lifti pale kazini kwako au mitaani,tumia ngazi za kawaida.Egesha gari lako mbali kidogo na unapokwenda ili upate nafasi ya kutembea nk. Muhimu zaidi ni kuchagua aina ya mazoezi unayoipendelea. Mazoezi hayatakiwi kuwa adhabu.
    Faida za mazoezi ni pamoja na kujiepusha na magonjwa mbalimbali,kupunguza unene(bila shaka unajua kwamba unene kupindukia sio afya bali ni ugonjwa na sababu kubwa ya maradhi mengine)
  1. Kula Matunda Kwa Wingi-Matunda ni chanzo kizuri sana cha madini na vitamins ambazo miili yetu inahitaji sana kwa ajili ya afya bora. Unajua kwamba machungwa,kwa mfano, yana faida kubwa zaidi kiafya kuliko vidonge vya Vitamin C unavyobugia kila leo? Aina mbalimbali za matunda ambayo yana virutubishi vingi zaidi kiafya ni Parachichi(Avocado),apple,matikiti maji(cantaloupe),Zabibu(Grapefruit),Kiwi,Guava,mapapai,machungwa, strawberries nk.
  1. Kula mboga za majani- Kama ilivyo kwa matunda,mboga za majani(vegetables) ni muhimu sana kwa afya zetu. Wataalamu wa afya wanashauri kwamba tule aina 5 mpaka 9 za mboga za majani na matunda.Jitahidi kupata angalau zaidi ya aina 5 za mboga za majani na matunda.
  1. Punguza Kula Vyakula vya Makopo- Kutokana na jinsi dunia inavyozidi kwenda mbio,watu wengi huwa tunakosa muda wa kupika.Matokeo yake tunakimbilia kwenye vyakula vya kwenye makopo ambavyo ndivyo vimejaa katika maduka na ma-supermarket. Jitahidi kuviepuka vyakula hivyo kwa kadri unavyoweza.Mara nyingi vyakula vya makopo huwa na ingredients ambazo hazifai kwa afya zetu.Kwa mfano,vingi miongoni mwa vyakula hivyo huwa na chumvi nyingi kitu ambacho ni chanzo cha High Blood Pressure na maradhi ya moyo. Unaposhindwa kabisa kujizuia kununua vyakula hivyo vya makopo jaribu kuangalia ambavyo havina sukari au chumvi.
  1. Jipende- Kama nilivyodokeza hapo mwanzo,afya bora huenda sambamba na afya ya akili/ubongo.Njia mojawapo ya kupata afya hiyo ni pamoja na kujipenda.Pengine unajiuliza,kuna mtu ambaye hajipendi? Ukweli ni kwamba pengine ni kweli kwamba hakuna mtu ambaye hajipendi.Tofauti inakuja pale mtu anapofanya vitu ambavyo ni kinyume kabisa na mapenzi ya mwili.
    Mfano,uvutaji sigara,unywaji pombe kupindukia,kutojisafisha mwili wako kwa mfano kuoga,kupiga mswaki na pia kupumzika nk.Hizo zote ni tabia ambazo zinaweza kuonyesha jinsi ambavyo hujipendi au huupendi mwili wako.Kama unaupenda utautumia vibaya au kuuharibu?
Love Yourself-Happy New Year 2011

Monday, June 29, 2015

12 Inspiring Quotes That Reduce your Stress

It is impossible for anyone to be happy at all times. Sadness strikes when we least expect it. Some of us have the strength to overcome it and some of us do not. There are some who wallow in self-pity and walk around depressed, not interested in anything that would make them happy or change their mood. The important thing to understand about life is that change is an essential part of it and that nothing is forever. Being depressed does not help anyone and just makes you and your day dull. The sooner you get out of your depressed state, the better it is for you and everyone around you. Here are some quotes that could help you deal with depression.

1. Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them — every day begin the task anew.
-Saint Francis de Sales

2. If you don’t think your anxiety, depression, sadness and stress impact your physical health, think again. All of these emotions trigger chemical reactions in your body, which can lead to inflammation and a weakened immune system. Learn how to cope, sweet friend. There will always be dark days.
-Kris Carr

3. The five stages – denial, anger, bargaining, depression, and acceptance – are a part of the framework that makes up our learning to live with the one we lost. They are tools to help us frame and identify what we may be feeling. But they are not stops on some linear timeline in grief.
-Elisabeth Kubler-Ross

4. When things are bad, we take comfort in the thought that they could always get worse. And when they are, we find hope in the thought that things are so bad they have to get better.
– Malcolm S. Forbes

5. A pearl is a beautiful thing that is produced by an injured life. It is the tear [that results] from the injury of the oyster. The treasure of our being in this world is also produced by an injured life. If we had not been wounded, if we had not been injured, then we will not produce the pearl.”
-Stephan Hoeller

6. Persistence can be tough when the going gets rough, but keep it in mind that as long as you keep going, you’ll eventually get to where you want to be. It’s refreshing to know that all that’s required is to keep plugging away at things, even if in the moment it doesn’t seem like you’re accomplishing much at all. It may not happen today, or tomorrow, or this year, but having the belief that as long as you keep at it you’ll win is a helpful ally in achieving your dreams. Just knowing that you have the power to win no matter what can help to brighten a cloudy day.

Do NOT Marry Someone Until You Can Honestly Answer These 20 Questions below

Wedding_couple_photo
Maybe you’ve been together a while and are considering taking a big step, or perhaps you just started seeing one another and aren’t sure if you should stay the course.
Whatever your situation, a check-in is never a bad thing. Read on for 20 tough questions to ask about your relationships before moving forward.
1. Is for better or worse making me better or worse?
Does your partner encourage you to be your best self, or does he or she get intifse.xmidated by any triumphs and feel more secure when you’re not putting your best foot forward?
2. Do we really accept one another?
There will always be things you want to change about the people in your life, but no one should be in a situation where they feel they aren’t allowed to be authentic and accepted as the unique, special (yet flawed) person they are.
3. Who am I?
How can you know if your partner is a good match if you have no idea who you are?
4. Am I happy to be in this relationship?
The idea of sharing a life together is not to find someone to complete you or make you happy. But let’s face it: being unhappy at home can seep into other areas of your life … and fast. If you’re always fighting or just generally not feeling great about your twosome, it doesn’t mean you have to bail out (counseling might be a good option) but marrying someone in the hope that it changes things is a bad, bad idea.
5. Am I feeling trapped?
Do you really want to be in this relationship the majority of the time or do you find yourself wishing for a way out? Do you stay because you’ve invested time or are you really invested in your mate?
6. What am I doing to hold us back?
Maybe you could be more attentive, more thoughtful, quicker to let things go, or the first to bring up going to counseling. Whatever it is, take this as your sign to step up.
7. Is this relationship balanced?
Do you feel you’re both on the same page in terms of compromise, care, support and sacrifice? Or is one of you doing most of the giving while the other just sits with their hand out?
8. Can we have fun together?
Have you ever seen two people sit across from one another in silence at brunch as though they are being forced to walk through their day together? Not. fun.
9. Can we have fun apart?
Co-dependency ain’t cute, y’all.
 
10. Why am I in this relationship?
Is it because you respect, love, trust, and value the person you are with? Or because you’re afraid of being alone, worried about finances, or have built a life you’re scared to leave?
11. Where is this going?
Living in the “now” is great, but eventually the partnership will need a plan or someone will begin to feel anxious.
12. Do I really trust my partner?
For some, the immediate response to this can be devastating. If you’re one of them, it’s time to ask why and how you can begin to build or rebuild trust. Without it, there’s no chance.
13. Am I with a good person?
Knowing what you know about your partner today, would you vouch for them if they were a friend?
14. Am I attracted to my partner?
Physical attraction is hardly the most important component in a relationship, but forcing yourself to be in a relationship with someone who you’re not attracted to — just because it’s comfortable or “perfect on paper” isn’t fair to anyone. You will feel resentful and they will feel rejected.
15. Am I a parent or a partner?
Taking care of someone you love is a great thing to do, but when you feel like you’re raising a boyfriend — or worse, a husband — things get a little complicated. You’ll resent his childish ways. Who wants to sleep with their mom?
16. Does my partner have my back?
Do you feel like you’re a part of a loyal team who stands up for one another, supports one another, and shows a united front (even when the other is not around)? Or, do you feel like you’re constantly being thrown under the bus by your mate?
17. Are we looking in the same direction?
Some couples avoid having the big talks (religion, marriage, babies) because they think that, somehow, these things will just “work themselves out.” By the time they realize they won’t, they’re in a complicated, painful situation that leaves one (or both) feeling a little bit duped.
18. Are we growing together?
Being a human being living on this earth, we all have a right to grow and develop, and create a full life for ourselves. Are you and your partner still indulging in your passions (individual and shared) and growing as individuals?
19. Am I still me?
Being in love with someone should not require changing our identity to fit someone else’s idea of who we should be, on any level.
20. What is my gut telling me?
You have intuition for a reason. Listen to yourself.
Wedding_couple_photo
Maybe you’ve been together a while and are considering taking a big step, or perhaps you just started seeing one another and aren’t sure if you should stay the course.
Whatever your situation, a check-in is never a bad thing. Read on for 20 tough questions to ask about your relationships before moving forward.
1. Is for better or worse making me better or worse?
Does your partner encourage you to be your best self, or does he or she get intifse.xmidated by any triumphs and feel more secure when you’re not putting your best foot forward?
2. Do we really accept one another?
There will always be things you want to change about the people in your life, but no one should be in a situation where they feel they aren’t allowed to be authentic and accepted as the unique, special (yet flawed) person they are.
3. Who am I?
How can you know if your partner is a good match if you have no idea who you are?
4. Am I happy to be in this relationship?
The idea of sharing a life together is not to find someone to complete you or make you happy. But let’s face it: being unhappy at home can seep into other areas of your life … and fast. If you’re always fighting or just generally not feeling great about your twosome, it doesn’t mean you have to bail out (counseling might be a good option) but marrying someone in the hope that it changes things is a bad, bad idea.
5. Am I feeling trapped?
Do you really want to be in this relationship the majority of the time or do you find yourself wishing for a way out? Do you stay because you’ve invested time or are you really invested in your mate?
6. What am I doing to hold us back?
Maybe you could be more attentive, more thoughtful, quicker to let things go, or the first to bring up going to counseling. Whatever it is, take this as your sign to step up.
7. Is this relationship balanced?
Do you feel you’re both on the same page in terms of compromise, care, support and sacrifice? Or is one of you doing most of the giving while the other just sits with their hand out?
8. Can we have fun together?
Have you ever seen two people sit across from one another in silence at brunch as though they are being forced to walk through their day together? Not. fun.
9. Can we have fun apart?
Co-dependency ain’t cute, y’all.
 
10. Why am I in this relationship?
Is it because you respect, love, trust, and value the person you are with? Or because you’re afraid of being alone, worried about finances, or have built a life you’re scared to leave?
11. Where is this going?
Living in the “now” is great, but eventually the partnership will need a plan or someone will begin to feel anxious.
12. Do I really trust my partner?
For some, the immediate response to this can be devastating. If you’re one of them, it’s time to ask why and how you can begin to build or rebuild trust. Without it, there’s no chance.
13. Am I with a good person?
Knowing what you know about your partner today, would you vouch for them if they were a friend?
14. Am I attracted to my partner?
Physical attraction is hardly the most important component in a relationship, but forcing yourself to be in a relationship with someone who you’re not attracted to — just because it’s comfortable or “perfect on paper” isn’t fair to anyone. You will feel resentful and they will feel rejected.
15. Am I a parent or a partner?
Taking care of someone you love is a great thing to do, but when you feel like you’re raising a boyfriend — or worse, a husband — things get a little complicated. You’ll resent his childish ways. Who wants to sleep with their mom?
16. Does my partner have my back?
Do you feel like you’re a part of a loyal team who stands up for one another, supports one another, and shows a united front (even when the other is not around)? Or, do you feel like you’re constantly being thrown under the bus by your mate?
17. Are we looking in the same direction?
Some couples avoid having the big talks (religion, marriage, babies) because they think that, somehow, these things will just “work themselves out.” By the time they realize they won’t, they’re in a complicated, painful situation that leaves one (or both) feeling a little bit duped.
18. Are we growing together?
Being a human being living on this earth, we all have a right to grow and develop, and create a full life for ourselves. Are you and your partner still indulging in your passions (individual and shared) and growing as individuals?
19. Am I still me?
Being in love with someone should not require changing our identity to fit someone else’s idea of who we should be, on any level.
20. What is my gut telling me?
You have intuition for a reason. Listen to yourself.

Sunday, June 28, 2015

usipoyafanya vizuri baadaye utayajutia


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Maamuzi 10 ya wakati huu ambayo usipoyafanya vizuri baadaye utayajutia:
1. Kuishi maisha ambayo huyapendi au huyamudu kutoka moyoni mwako lakini kwa sababu tu unataka kuwafurahisha wale wanaokuzunguka. Unapotumia muda mwingi kutazama wale wanaokuzunguka wanakuonaje na kukuchukuliaje wewe na maisha unayoishi mwisho wake utashindwa kutambua wewe ni nani, uwezo wako na namna gani hasa unapaswa kuishi maisha yako.
2. Kumuacha mtu mwingine akutengenezee ndoto za maisha yako. Mojawapo ya changamoto kubwa kwenye maisha ni kutambua wewe ni nani, uwezo wako na mapungufu yako na kuridhika na kile ulichokitambua. Sehemu muhimu ya kujitambua ni kutopoteza mwelekeo katika kufuata malengo na ndoto zako licha ya vikwazo unavyokutana navyo.
3. Kuwa na marafiki na watu wanaokuzunguka wenye mitazamo hasi kuhusu mambo mengi yanayohusu maisha. Mitazamo hasi ni kama kukata tamaa na kila wakati unaposhindwa kutafuta kitu au mtu wa kumtupia lawama. Mitazamo ya aina hii inaambukiza. Kumbuka kwamba kuwa na marafiki wa aina hii ni uamuzi na si jukumu la lazima na jiweke huru kutoka watu wa sampuli hii. Jitahidi kuzungukwa na watu wenye mitazamo chanya na wavumilivu.
4. Kuwa mbinafsi. Weka jina lako katika mioyo ya watu kwa mema ukitenda yale unayopenda kwenye maisha yako. Unayojitendea mwenyewe hupotea na wewe unapopotea lakini unayowatendea wengine hubaki hata wakati ambao wewe hutakuwepo tena.
5. Kukataa au kuyaepuka mabadiliko. Kama unataka kujua ulipotoka, tazama ulipo sasa hivi na kama unataka kujua unakoelekea tazama matendo yako leo. Njia za zamani zimekufikisha ulipo leo. Jifunze kama njia hizo zinaweza pia kukutoa ulipo leo na kukupeleka unapotaka kesho (katika nyakati mpya, watu wapya na changamoto tofauti). Kama hazitakusaidia zibadilishe.
6. Kukata tamaa mambo yanapokuwa magumu. Tazama kushindwa na kushinda kama matokeo ya mchezo. Hata mambo yanapokuja tofauti na ulivyotegemea jifunze unachoweza na songa mbele. Anayejifunza kitu kila anaposhindwa na kusonga mbele mwisho wake anashinda. Kushinda vita hutokea mapema kabla ya mapigano ya mwisho. Kushinda kunaandaliwa na zile hatua za kuelekea pambano, kushinda hakuandaliwi siku ya pambano lenyewe.
7. Kujaribu kufanya kila kitu kidogo kidogo. Hatuwezi kushinda kila kitu. Chagua kila unachoweza na wekeza nguvu zako kwake. Kila binadamu liko jambo ambalo analiweza zaidi ya jingine. Tafuta lako, lifanyie kazi.
8. Kukubali maisha yenye ubora mdogo kuliko ule ambao nguvu, vipawa na uwezo ulioojaliwa vingeweza kukupatia. Kuwa jasiri kuacha yaende yale ambayo unaona si kiwango chako na kuwa na busara kusubiri huku ukiyafanyia kazi kwa bidii yale ambayo unaamini ni kiwango chako. Kuna muda inabidi uanguke chini zaidi kuliko hapo ulipo ili uweze kusimama na kukaa juu zaidi ya hapo ulipo. Kuna muda macho yako inabidi yaoshwe kwa machozi yako mwenyewe ili uone mbele vizuri zaidi.
9. Kila siku kukaa ukiisubiria kesho. Tatizo ni kwambo siku zote tunadhani tuna muda. Ukweli ni kwamba iko siku utagundua kwamba huna tena muda wa kufanya yale ambayo ulitamani kufanya kwenye maisha. Ikifikia hiyo siku inawezekana utakuwa umeshatenda yale uliyotamani kutenda au utakuwa na orodha ya sababu za kwa nini hukufanya uliyotamani kufanya kwenye maisha yako. Muda wa kuamua ni sasa.
10. Uvivu na kulalamika. Hakuna mtu anaidai kitu dunia. Tumeikuta hapa na yenyewe ndio inatudai kuitunza na kuiacha bora kuliko tulivyoikuta kama waliotutangulia walivyoitunza nasi tukaikuta. Usiseme iko siku, siku ni leo. Usisema fulani atafanya hivi na vile, fulani ni wewe. Chukua jukumu.
- See more at: http://patahabari.com/2015/06/19/maamuzi-10-ya-wakati-huu-ambayo-usipoyafanya-vizuri-baadaye-utayajutia/#sthash.02JRl61T.dpuf