William Kabutu

    PRACTICING CONSCIOUS BREATHING IS GOOD FOR YOU. A person typically takes between 17,000 and 30,000 breaths per day, every day. Bring your attention to this normal occurrence for a few minutes daily for health benefits, documented by growing research evidence. And, pausing for a 2-minute breathing break is a great way to enjoy a quick refresher in the midst of a hectic day, especially if it’s a work from home day. Let’s begin with a few definitions: Conscious breathing or ‘breath awareness’ practices simply means that you pay attention to your breath. You make no effort to control or change it. ‘Coherent breathing’ is an exercise where you consciously lengthen your breath and make your inhale and exhale (known as one breath cycle) approximately the same length. It’s also referred to as paced breathing. ‘Controlled breathing’ exercises, also known as pranayama among yoga practitioners, involve varying the lengths of inhalations and exhalations by specific cou...

  1. Declutter. Making room for your life is an unconventional self-care method . What a gift to yourself to let go of things you don’t love and use while not only creating space but surrounding yourself with only your favorite things. If you aren’t sure where to start, consider these tiny projects. 2. Walk away. Not everything is meant for you. Even all the good stuff isn’t meant for you. Limit what you allow in. From email and social media to opportunities and opinions, if it isn’t meant for you, walk away. Usually, no explanation or response is necessary. P.S. When you are walking away from the stuff that isn’t meant for you, you are taking steps towards what is. 3. Stop Drinking. With the “rosé all day” hype and “mommy juice” memes,  you’d think drinking was a form a self-care. It has often been positioned as a way to take the edge off a long day and for a long time, I thought it helped me relax but once I stopped drinking for 100 days, I realized it only...

  We’re all looking for the perfect formula, right? Just tell me how many grams of fat and carbs to eat. How many steps to take per day. And how many glasses of water I should be drinking within a 24-hour period. We love the precision of it all. The safety of micromanaging every detail of our life with the promise that if we can dial it in enough, we’ll enjoy perfect health for the rest of our days. But when you think about all the forcing, measuring, counting, and obsessive overplanning that goes into this kind of micromanagement, there’s actually nothing healthy about it. There’s nothing healthy about ignoring your body’s own cues in favor of what general nutrition — or random social media influencers say. Nutrition might be a science, but it’s also an art form. And learning to trust your body and what it’s trying to tell you trumps any water-to weight-ratio chart you’ll find online. But How Much Water Should You Drink? I’ve always followed Mark’s wisdom around water c...

  Throwing together a quick, nutritious meal requires a well-stocked kitchen. However, many popular healthy foods are highly perishable and must be used within a few days, causing many home cooks to burn through their food stores quickly. Still, you can keep a number of healthy, long-lasting staples your pantry, freezer, and fridge and use them to make nutrient-dense meals and snacks — even when you’re out of your typical go-to foods. Here are 15 healthy staples that you should always have on hand.      1. Dried and canned beans and lentils Beans and lentils are amongst the healthiest foods you can eat. Moreover, dried and canned beans and lentils have very long shelf lives, making them a top non-perishable food choice to keep in your kitchen. In fact, canned beans can be stored in the pantry at room temperature (68℉ or 20℃) for 2–5 years, while dried beans can last 10 or more years. Dried beans have such a long shelf life because they lack the moisture ...

Nursing technology has transformed the way nurses work and continues to evolve, along with the roles that nurses play in today’s health care arena. According to various studies and surveys, technology in the nursing world has increased patient satisfaction and overall outcomes, reduced clinical errors and decreased the amount of paperwork that nurses were once required to perform. The outlook for new technology in nursing remains robust, as new devices, computers and robots aim to transform the future of health care. The following technologies are just a few that have made headlines recently as they ease and streamline each nurse’s workload to help them focus on what matters most–their patients.   Point-of-Care Technology Accessing patient records, X-rays, medication information and even obtaining a second opinion from another health care professional, can all be done directly from the bedside thanks to new advances in point-of-care technology. Utilizing a wireless net...