#livingfully

A number tries to define me,but it is far too narrow.Life is not measured in years,but in longing, curiosity, and the heart.The mind stays young,and the heart awake,as long as they dare to desire,to wonder,to truly live.

www.bing.com/images

Heart disease is the leading cause of death in men and women in most racial groups. According to the Center for Disease Control, someone dies of a heart attack every 40 seconds in the United States. Whether we want to make diet and lifestyle changes or not, it is clear that the standard American diet of fast food, frozen meals, and sugar laden drinks does not have a positive impact on heart health. It is clear that there is a problem here with the American diet that must be changed.

The American Heart Association reminds people that “it's the overall pattern of your choices that counts.” A heart healthy diet is about intentionality. Being aware of the foods you consume, and taking into account how these foods make you feel is important. Any foods that are ultra processed and “snack” type foods should not be the bulk of your daily diet. According to the AHA, a heart healthy diet consists of a variety of fruits and vegetables, whole grains, healthy sources of protein (mostly plant based proteins but if you eat meat then lean and unprocessed is best), liquid non-tropical vegetable oils, minimally processed foods, small amounts of added sugar, little to no salt, and limited to no alcohol intake.

While most of us aren’t willing to make all of these changes, it is absolutely possible for us to make some of these changes. Any intentional steps to a healthier you will result in a healthier heart and life. The American Heart Association also suggests knowing your calorie intake, and even tracking calories to stay within a healthy weight range. Their recommendation concerning physical exercise is to aim for at least 150 minutes of moderate physical activity a week. They suggest looking for ways to implement exercise into your daily routine so that you can make it a healthy lifestyle habit. Ideally, we would want to spread exercise throughout different days of the week.

Even though we Americans live in a busy and bustling society, if we take time to be intentional about our food and diet choices, we can protect our heart health. This subject is personal to me because diabetes runs in my family, and it’s not something I want personally to experience. I have seen the pain associated with heart disease, and this encourages me to be persistent in my health, fitness, and wellness journey because I know it has lasting consequences. Though I sometimes fall prey to sweet treats, sugar laden drinks, and French fries from McDonalds, I am learning healthy food swaps and practical ways to fit exercise into my weekly routine. I am no expert, but I have grown in my health journey because of this class project, and for that I am grateful.

The American Heart Association Diet and Lifestyle Recommendations | American Heart Association

1. It’s okay to let go. Of things, people, old interests, even your past self. It doesn’t matter. If it isn’t benefiting you anymore, it’s okay to let things go.  

2. No relationship is worth pursuing that doesn’t match your energy. If someone’s not matching the love you give them, pull back to match their energy. That way, you save your energy for the people in your life that do. Most times, the people who do match your love and energy are the one’s that are in it for the long run and will be there for you. 

3. Stop caring what other people think about your interest. Often times we have so much shame for liking what we like. Why is that? If it isn’t hurting anyone, then why does it matter that you have an obscure taste in music, books, movies, etc.? Stop apologizing for what you like!

4. It’s okay to not want to grow up, even if that’s all you wanted to do as a kid. You don’t have to grow up. 

5. Going off of that, if you’re a “gifted” or “mature” kid, it’s okay to mourn your childhood you never had. Watch that show that you never did as a kid and fall in love with it. Finger paint with no exterior motive. Read way below your reading level. Reread Harry Potter or the Percy Jackson series. Play outside. You deserve it. 

6. “Kids” shows, including atla, lok, etc. often have more complex and interesting plots and characters than most “adult” shows these days. Don’t dismiss something just because it’s geared for a younger audience. Watch and learn from them. 

7. The changes you want to happen don’t suddenly happen. They’ll happen after many months of trial, error, and consistency. Take baby steps and celebrate small victories. 

8. You’re body will always be imperfect, and it’s okay. You’ll eventually learn to accept it once it doesn’t change so fast during adolescence, but don’t feel pressured to. It’s okay to not like how you look, just don’t let it keep you from enjoying life and your body from serving it’s purpose. 

9. Most high school guys don’t want a serious, long term relationship yet. They all have to mature a little bit for that, and it’s normal to feel frustrated about it, but don’t blame them too hard for it. You matured at a faster rate then them, and they still need a little more time. The best thing to do it wait for it. 

10. Questioning your sexuality is a normal part of life. You like guys? Good! You into girls? Great! It literally doesn’t matter, and God doesn’t really care either. There’s nothing in the Bible against it, and he made you that way right? Why not embrace it! Asami was your first gai crush? WONDERFUL! me too! Want to label yourself? I’ll respect and support whatever your decision is! Don’t know or don’t want to? Also perfect!

11. God (or whatever you believe in, or don’t!) made you imperfect for a reason: to embrace those imperfections and grow through them, to improve. Why would God put you on this earth if He didn't think that you had a reason to grow closer to Him through your imperfections? Make sure you use and acknowledge your imperfections, because they’re your lifeline to Him in prayer. It’s what you need to improve on, and ask help for, and that’s okay! (Spoiler alert, even when you do this stuff and work super hard, you’re human, and you’re still gonna mess up and make mistakes! Perfection wasn’t intended for humans, and I don’t believe it ever will be!)

12. When summer rolls around, get a summer job. Go down to the local ice cream place and ask if they’re hiring. Get an application and fill it out nicely with good handwriting. Then, take it back and wait. If they say yes, great! If not, that’s good too! Keep looking! Once you’ve found a place, settle in. Learn how things work. Learn how to do your job good and effectively. Immerse yourself in it. Then, have fun. Name the machines. (Big Bertha the waffle iron, or Fernanda the flurry machine, etc.) Name the ice cream flavors after your favorite fictional characters based on what they’d order (Aang is cookie dough, Obi Wan is mint chocolate chip, etc). Make new friends there and schedule your shifts with them. Get them in on your games too! It makes it more fun. Take time to show them your names for the ice cream flavors and machines, and maybe start using the names as abbreviations to make orders more efficient. Make sure you work only how much you can handle, even if that’s once a week or seven days for nine hours each. Whatever makes you happy! If you work in customer service, make them smile. Give the little kid extra sprinkles for wearing a fun mask or stickers if you have them. If there’s a tired mom, help her out by prioritizing her order to get out fast if possible. Whatever helps them. Thank the customers that tip! Then, get your paycheck in the mail and save all your tips. Put it in the bank and save it for college or when you need it. (Make sure to buy yourself something nice with the money sometimes too!)

13. When in school, don’t feel pressure to over achieve all the time. It’s okay to do the bare minimum sometimes. If you have an A, why are you worrying about if it’s a 95 and not a 98? It’s still an a, and that’s great! School is there to help you learn, so don’t force yourself to do extra busy work for a little extra credit (unless you absolutely need it!).

14. Take time to learn and do other things outside school that you may not be getting credit for. They’ll serve you in the long run! You like to write fan fiction? Keep writing! It’s helping! You love a sport? Good! It’s keeping you healthy while teaching you real life skills. Most of these things are gonna stick with you forever, so keep doing them and don’t let you passion fade away.

15. Write letters to your friends that live far away. Even if they don’t respond, they will appreciate having something that’s harder to lose or accidentally get deleted. Make the letter nice with pretty paper or colored pens or stickers, and spray your favorite scent on the envelope. Then seal it with a sticker and send it off. They really will appreciate it. 

16. Splurge on your own Spotify premium account and make a playlist for each mood. Make one for studying, working out, singing at the top of your lungs, one for when your happy, sad, etc. (You can also search my name, Hana Zainea, to listen to any of my playlists and see if we have the same music taste. If so follow me there and I’ll follow back to see your playlists!) Listen to your music and take time to enjoy it. Set aside ten to fifteen minutes just to do that. Let it flow through you and wake your soul up. 

17. Learn how to make handmade gifts. Wether that’s learning to make necklaces, earrings, bracelets, crochet, knit, or even make a nice card with hand lettering, learn how to make at least one solid handmade gift. It’ll give you a new skill as well as let the other people in your life that you love them. Handmade gifts are valuable and kept forever no matter how good they look. 

18. If your best friend lives far away like mine does, plan a monthly bsf subscription box. You can send each other a letter and a few little self care gifts once a month. It’s soooo fun and I can’t recommend this enough. 

19. Have photos that you like printed in physical form and hang them on your wall even if it’s just with tape. You’ll like being able to see and access happy thoughts and memories easily and have them hanging on your wall instead of sitting in your camera roll. 

20. You don’t have to keep up with social media. Delete it if you want, or limit your time on it if you want. Sometimes the “connection” we experience through social media isn’t always healthy, so monitor your use. 

21. Have a screen time widget on your phone and keep track of it. Try to cut your usage down by half an hour every week and eventually reduce it to the amount of time that you’d like to spend on your phone without being excessive, whatever that looks like for you. 

22. Meditate. This isn’t anything religious or spiritual, and it brings many benefits. It’s basically you setting a time aside to think for yourself. You can use one of the hundreds of guided meditations on youtube, or listen to theta waves/meditation music or just find a quiet place. Find a place where you know you won’t be disturbed, and then start to let your mind wander. What’s bothering you. When you turn off you mind, what’s the first thing that pops up? What keeps you from just being? What do you need to focus on in order to help yourself feel better? What are some things that you regret that are weighing on your heart? Now, what is your desired reality? Where do you want to live? Who do you want to meet/live with? What do you do? What do you act like? What do you have to do to make this happen? If you pray/are a christian, ask God for help with this desired life. (Remember, ask and you shall receive!)

23. Get yourself a hydro flask or any other durable water bottle, specifically a 16 or 32oz one. This way, it’s way easier to keep track of how much water you are drinking. A 16oz bottle is one pint and a 32oz one is a quart. Four of the 32 and eight of the 16oz are a gallon. Start by trying to drink a quarter of a gallon (2 16 oz or 1 32 oz) then a half, then three quarters, and eventually you’ll be drinking a gallon plus of water a day. (Put stickers on it to motivate yourself. Trust me it works wonders having fun stuff on there. Makes it enjoyable) 

24. If you’re able, make and give gifts often. It brings more joy than expected. 

25. Get rid of clothes. Toss all the old ones out. Reinvent yourself. Invest in pieces of clothing that are timeless (crewneck sweaters, cable knit sweaters, tan and brown colored dress pants, nice wool coats and sweaters, etc.) You’ll have these forever. 

26. Maintain your physical appearance. Make sure to change your clothes, follow proper hygiene, use lotion, etc. You’ll feel much better, trust me. You don’t have to use expensive products or put on a full face of makeup either, but putting some effort in will make you feel much better about yourself. 

27. Find a tea that tastes good to you. (Preferably without caffeine so you can drink it whenever.) Try everything! Then get yourself a nice mug and have some at a dedicated time each day. Relax and enjoy a constant in your life. 

28. If you’re into it, research and try reality shifting. I’m not going to go into depth in this post (that would take awhile) but if you’re really needing an escape but can’t go on vacation due to money, time crunches, etc, you can shift to any alternate reality that you’d like. Further in depth post about this to come. 

29. Read. Anything. A book, and article, the paper, the news, even the back of a cereal box. Think about it. What did you learn? Anything? 

30. Never accept criticism from someone you wouldn’t go to for advice. 

31. Call your parents if you live away from home. If not, spend more time with them. They love and miss you. 

32. Same with your siblings. 

33. And grandparents.

34. Find a way to remember your home town. Know it like the back of your hand. 

35. Read Shell Silverstien poems. They’re funny. 

36. Have a piece of jewelry that you never take off. Keep it to remind yourself of your sanity and to remember yourself. 

37. Cry of you need to. It’s bad to hold it in. 

38. Series you should read (even though some are nerdy): Harry Potter, Percy Jackson/Heros of Olympus, The Hunger Games, The Red Queen Series, The Giver Series, Lord of the Rings, The Hobbit. 

39. Standalone books you should read: The Book Thief, The Fault in our Stars, They Both Die in the End, Where the Crawdads Sing, The Scarlet Letter, Jane Eyre, Pride and Prejudice, The DaVinci Code, The Great Gatsby, The Catcher in the Rye, Out of my Mind, Love that Dog, The Unfinished Angel, To Kill a Mockingbird, Romeo and Juliet

40. Shows you should watch: Avatar (Even if you’re a casual fan of the fandoms) : The Last Airbender, Legend of Korra, The Mandalorian, The Office, The Clone Wars, Parks and Rec., Stranger Things

41. Standalone Movies/Series you should watch: The Notebook, any of the Disney classics (specifically Lion King, Hercules, and others during that era), the Harry Potter movies, the Hunger Games movies, The Star Wars Movies, All of the Pixar movies (specifically Soul and Coco), Ten things I hate about you, the perks of being a wallflower, Clouds, If anything happens I love you

42. Artists to listen to: Norah Jones, James Taylor, John Denver, Anson Sebra, Ed Sheeran, The Paper Kites, The Artic Monkeys, Conan Grey, L. Dre (for Lofi) Song recs are on my Spotify haha (Hana Zainea) 

43. Invest in good supplies for art. It’ll make a difference.

44. When something feels off, clean your bathroom. Not your depression cave of a bedroom. Your bathroom. Trust me. It helps so so so much to have on clean space. 

45. Have a cohesive scent. Like lavender? Buy lavender everything. Use it in lotions, deodorant, shampoo, conditioner, candles, etc. You’ll have a scent that people will now associate with you and you only. 

46. Learn how to cook while your at home. Ask your parents if you can go to a nutritionist and learn what foods nourish your body the best. Eat them and let yourself feel good about what you put in your body. 

47. Learn how to do basic home improvements while still at home. Fix toilets, clogged drains, clean ovens, showers, sinks, etc. You’ll be grateful. 

48. Don’t do drugs/drink. It’s not worth dulling your senses to miss out on your wonderful life. 

49. Annotate your books. It makes you engage more and you’ll like looking back on them.