Dominica Island Blog: Sharing Every Dominican Moment with the World

Those were the days when you could travel to any island in the Caribbean, and be greeted with a genuine smile from a complete stranger. I’m guessing with energy prices and the cost of living is on a steady rise people don’t have much to smile about. Nowadays a simple smile is slowly turning into an art form.

We are all sensitive to this genuine scale, so why then is it that when we cross paths with a stranger or casual acquaintance in the line at the bank, we give them a fake smile? That ‘polite smile’. You know what I’m talking about (don’t get me wrong, I do this too, unconscious at supermarket, on streets, while waiting for something.).

In reality, there isn’t any art behind it. Just that you were born to be happy, and you can show this happiness with that beautiful smile of yours. C’mon! Let’s see it …Okay, that’s enough.

Here are some noticeable effects of externalizing your internal joy are:

People will be attracted to you - I don’t mean that in no sexual way (well, I can remember this time …), but people will feel drawn to your energy. When you smile more, you will carry an aura and poise that will draw people to you, and they will look forward to being around you, knowing only that they feel great around you.

Positive - You’ll feel more optimistic about yourself and the world.

Happiness & Joy - Like an upward spiral, a smile will boost the happiness you feel - an expression of happiness and joy in you.

Healthy - A smile can affect your internal state, which can have physiological impact on your physical and mental health.

Approachable - A smile is so welcoming and will make people feel more at ease.
Making Other People Happy - A smile is heart-warming and has the power to cheer up others and make them feel good about themselves instantly.

Smiles Are Contagious - Others can quickly and easily catch it and will experience the above ‘side effects’.

What makes you smile? Who made you smile today? Share your joy and happiness in a comment!

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Forever since I can remember, I’ve always wanted to lose weight and stay in shape. Over the years of workout and trying different exercises I’ve to come learn that loosing weight is only one factor – lean muscle mass, body fat percentage, hip to waist ratio, etc are all just as important.

After I got into shape, I wanted to get six –pack abs to look like one of those male models we see on magazines and on TV. That’s also was a dumb goal, and I will tell you why it’s dumb. Most people are not genetically programmed to have those kinds of abs. Secondly, even the supermodels and male models that have six-pack don’t have them all the time. Usually they have a little fat, and then burn it off in the weeks before a photo shoot.

My only goal now is to have a flat stomach – I’ve given up on having a six pack. It really should be all about getting it down to an acceptable body fat percentage, but I don’t have an easy of measuring that. A flat stomach can be measured in the mirror or by my fiancée. I don’t need to have defined abs, but just to lose some of my stomach fat and keeping it flat. To me, that will look good, and feel good.

Over the years I’ve learn what works best for me, and I’ve also done my research - here’s the three steps to a flat stomach and a healthier you.

Cardio, cardio, cardio. Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. To many times I’ve seen people go to the gym to lose stomach flat, and beginning doing all different types of ads exercises – then after six months they’re wondering why their is no improvement. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. So my plan is to continue my running, and add in playing basketball and swimming. I plan to do at least 35 minutes of cardio 6 days a week. On some days I’ll do more — 50 minutes, an hour, even more on long days. Until I build up my endurance, like I did with running, I’ll start up slow playing basketball and also the amount of time I spend swimming.

A quick note: interval training is also great, and I will add that in after my endurance is better. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.

Less Fat and Sugar. It’s that simple. Here in the Caribbean there is everything that anyone will ever need to maintain a healthy diet, but most people resort to a diet that is typically filled with fat and sugar, and you’ll never get a flat stomach on that recipe. Cut out meat, if you can, and even better, cut out dairy and eggs. But if you can’t, at least eat lean meats (low-fat turkey, skinless chicken breast, lean beef, fish), and stay away from fried food and too many sugary desserts. I’m not saying that you have to starve yourself — if you’re eating healthy, you can actually eat a lot — or deprive yourself too much, but only eat the bad stuff in moderation. I’m not a Vegetarian, but Vegan diet is the best, especially if it’s balanced, rich in vegetable protein and calcium and minerals, full of fresh fruits and veggies, and high in fiber.

Give it Some Time. If you’re one of those persons who want to have a flat stomach in 3 weeks, or two months, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Aim for 1-2 lbs. a week. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life. Working toward having a flat stomach, is kind a like a marathon, not a sprint.

Photo via hbjock.org

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This post is dedicated to my grandma, who on June 13 turned 89 years old, and has suffered with Arthritis for the past 15 years of her life.

Anyone who knows me knows that my grandma and I have this special relationship, and this is why for the past five years I’ve been searching the internet on ways people can cope with arthritis while living an active life.

On average, 7 out off the 10 adults over the age of 60 within the Caribbean begin to experience arthritis pain.

Anyone living with arthritis should try to find new ways to cope. One great way to start is to plan most of your daily activities such as bathing, brushing your teeth, cooking, cleaning, working, shopping and relaxing, should all be examined with the goal of find ways to get organized and avoid unnecessary movements.

Organize you daily tasks. By organizing yourself and your day, you can accomplish goals more easily. Try these ways to get organized:

Each morning, take a few minutes to plan out your day. By listing all the things you need to do in order to importance, you get the most important things done earlier in the day in case you get tired early.

Organize your work space, such as your kitchen or living room, so all of your tools are nearby. Keep the television remote control in the same place so you can always find it. Store sewing supplies and cooking utensils in waist-level cabinets or shelves. Keep a notepad and pen on the table besides the telephone.

Arrange to have chairs so that you sit instead of stand while cooking, talking on the phone, ironing, cleaning, etc. That will take pressure off your joints. A high stool is useful in the kitchen for cooking or washings dishes.

Avoid overly soft, deep – cushioned Chairs. They can be hard to get out of, putting unnecessary strain on your arms and shoulders. Even in visiting friends at their homes, look for a chair that will allow you to sit down and get up easily.

Avoid tight grasping movements that may strain your hands. Learn how to install larger handles on house objects. One simple way is to use soft foam rubber and wide tape. By building up handles with foam padding you don’t have to grip so slightly.

Always use good posture to avoid unnecessary strain. Make sure work areas are at the right height. You should be able to work on a table with your arms comfortably at your sides, with your forearms at 90 degree angles from your upper arms. In the event that you have to lift an object off the floor, blend your knees, rather than your back, and keep you back straight as you go down and back up.

Don’t sit in the same position for a long time. Get up and move every once in a while so you don’t become stiff. Do a few range-of-motion movements to loosen up again.

Finally, find a balance between activity and rest. Alternate periods of work with periods of light activity or rest. Rest is just as important as keeping active both should be done in moderation.

Photo courtesy:Globe Staff Photo/Nancy Palmieri

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