We have a tendency to get occupied with giving others gifts or receive gifts from others.
We baked cookies and made heart shaped pancakes and my daughter made coffee for me.
I’d like to suggest all of you to give ourselves the love ❤️ by taking some time today to reshape our daily habits to honor our own body, mind and spirit 💞
For example:
My morning routine
5:15am
Wake up
Cold shower
Make coffee
20 min yoga
10 min exercise- pushups, sit ups, squats, backbends, planks
5-10 min Meditation
Sip coffee while getting ready
6:00am – my busy day begins
During the day
At work – drink Spilurina green powder drink or vitamin fizz drink to keep me going to focus on work and study 📚
Evening: I try to spend relaxing time with my family instead of working and studying.
My indulgence is to finally get to rest on my new big couch 💕
Today, I’ll add couple more new habits I’d like to add to my daily/weekly routine such as taking time to do healthy meal planning, increasing time to sweat more daily🩷
Act of love to yourself is act of love to others ❤️
Many of you may have been excited to kick off the new year, some of you might have been feeling a bit overwhelmed. How are you?
I’m doing well. “Slow and steady” is the key for this year for me. This month, I am taking two university courses: Principles of effective public speaking and advanced academic reading courses.
Both courses are very essential courses for my career path. I practice affirmation: “I am focused, I am centered” to remind myself of “slow and steady” concept to feel grounded without feeling stressed as the courses can get a bit challenging.
Along with taking those classes, I have been taking additional advanced yoga teacher training courses towards my 500 hours, and to continue sharing the depth of yoga to students.
As you can tell, I love learning so much. That’s my hobby = my work = lifestyle!
How about you? Are you currently learning something? What are you interested in learning more this year? 🤗🤍
We all know eating healthy balanced meals are important for us. We do have a quick access to taking many supplements now. I was also taking supplements until recently I experienced severe upset stomachache from taking supplements.
I have decided to do my best to replace the supplements with real foods the best I can.
Do you want to join me?
First let’s look at each vitamin and what they are for.
🩷 List of vitamins 🩷
Vitamin A: Important for vision, immune function, and skin health.
Vitamin C: Necessary for collagen production, immune support, and antioxidant defense.
Vitamin D: Vital for bone health, immune function, and calcium absorption.
Vitamin E: An antioxidant that supports skin health and protects cells.
Vitamin K: Essential for blood clotting and bone metabolism.
Vitamin B complex (B1, B2, B3, B5, B6, B7, B9, B12): Important for energy metabolism, nervous system function, and cell division.
Ion 📝
We know red meats have high in ion but what if you are plant based? I eat fairly moderately, but I hardly eat red meats.
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In a plant-based or vegetarian diet, you can obtain essential minerals, including ions, from various sources. Here are some examples:
Iron: Found in plant sources like beans, lentils, tofu, and fortified cereals. Consuming vitamin C-rich foods alongside iron-rich foods enhances iron absorption.
Zinc: Seeds (pumpkin seeds, sunflower seeds), nuts (cashews, almonds), legumes (chickpeas, lentils), and whole grains are good sources of zinc in a vegetarian diet.
Calcium: Dark leafy greens (kale, collard greens), fortified plant-based milk (soy, almond, oat), tofu, and some nuts and seeds are rich in calcium.
Potassium: Found abundantly in fruits (bananas, oranges, melons), vegetables (potatoes, sweet potatoes, spinach), and legumes.
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Vitamin D📝
Foods high in vitamin D include fatty fish like salmon and mackerel, cod liver oil, fortified dairy products, eggs, and mushrooms exposed to sunlight. Sunlight exposure is also a natural way for the body to produce vitamin D.
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Vitamin C📝
Foods high in vitamin C include citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, guava, bell peppers, and broccoli. Incorporating these into your diet can contribute to your daily vitamin C intake.
I am starting from focusing on these above to replace the combination of the supplements I used to take, then slowly adding more!
I’m not used to this type of weather, but after a week or longer of this chilly weather, I started to enjoy the changes in weather.
I can wear nice cozy sweatshirt 🤍 One of my close friends and I used to go swimming on Fridays; she made this sweatshirt for us🤍Now it’s her brand🩷My partner bought this nabe pot and all the ingredients to enjoy hotpot at home 🏡 Feeling cozy and cuddly with this weather 💓Because of the wind, so many flowers fell, but they formed a beautiful flower carpet.Reading, drinking tea, spending more time at home inspired me to grab one of my favorite books to read again.
Ahhhh. I love this 🩷
Describe the type of person you want you be.
Prove it to yourself with small wins 🤍🩷🫶
I wish all of you to have a heart-warming holiday season 🎄🎅🏽🫶
I am currently taking a course to learn about science behind communication.
With my background of Japanese, Korean and now American, I am very much aware of my tendencies of communication.
Studying the intercultural and cross-cultural communication truly helped me understand the big differences in communication.
For example,
These are main Japan-US differences in the following areas of verbal communication: (a) self-disclosure, (b) communication apprehension, (c) direct-indirect speaking and (d) assertiveness
🌸(a) self-disclosure: JPN: Concerned with keeping harmony. Think that talking about personal issues may break that harmony.
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Americans: Concerned with self-expression
🌸(b) communication apprehension (CA): Def: Fear or anxiety associated with communication
Japanese > Americans
To Japanese, to be quiet and to listen is active, not passive. (Enryo: reserve; deference; hesitation: Restraining one’s actions or speech)
🌸(c) direct-indirect speaking: US and other Western cultures value direct style, verbal precisions, self-expression. Ex: “For sure” “No questions” “Without a doubt”
Japan and many other Asian cultures value indirect style (saving face, harmony) Ex: “maybe” “perhaps”
Being understood without words is far more cherished than precise articulation.
🌸(d) assertiveness: US: Parents place greater value on their children’s verbal assertiveness. Assertiveness = a hallmark of individuation and maturity
Japan: Parents tend to encourage self-effacement
Assertiveness = Brings in a possibility of offending others. Putting feelings into words is seen a sign that: They are not deep or sincere. The listener’s ability to infer feelings is limited. The relationship is not close. Direct communication disrupt harmony.–
Understanding the intercultural communication and cross cultural communication are more and more necessary to live as a global citizen.
🌸Cross-Cultural Communication
This involves communication between people from different cultures. It focuses on understanding and navigating the differences in customs, languages, behaviors, and communication styles when individuals from diverse cultural backgrounds interact.
🌸Intercultural Communication
Intercultural communication goes a step further. It’s about deeper interactions and connections between individuals or groups from different cultures. It involves not only understanding and respecting cultural differences but also exploring and integrating various cultural perspectives to build meaningful relationships and mutual understanding.
How do you communicate?
There are more than verbal communication. Understanding the non-verbal communication is very helpful to deepen the understanding with who you are communicating with and to read the room. It’s very deep and fascinating 🤍
I’ll share more about this topic too. Hope you find it helpful for your daily mindful communication 🩷
This is a finals week for me as a faculty and a student. I help students take exams by creating a necessary environment as well as me to take exams to finish my semester!
Sounds busy already?
How do I find balance ?
Wake up at 5am, and do yoga for 20 min, meditation for 10 min with affirmation to set a daily intention. (Daily affirmation posted @yogawithkayoko
Light a candle in the evening or at night to relax to switch “on” and “off” mode.Use Lavender essential oil at night before bed to initiate a good night sleep.Taking one Evening primrose oil to help nervous system calm, and lead a good night sleep. Quality of sleep determines the achievement of the following day!When I get overwhelmed or need to focus, I mix this dietary supplement. 41 going to keep learning to achieve my academic goals is not easy 😅 Drinking water in 32oz water bottle helps me to calculate the amount of water I should be drinking! 1/2 weight lb in oz !
Always remember to have Yin and Yang in many ways 🤍
Affirmations are phrases or statements aimed at fostering a positive mindset or belief.🤍
When I teach yoga, I like to use affirmations to set an intention of the practice😌
Today’s affirmation I shared with students in the class to practice along with was;
Yoga is a lifestyle. Yoga on the mat is truly just a one limb of yoga practice.
What connects us of body, mind and spirit?
“Breath”🤍
Take a deep breath🤍Have a blissful day🤍
You can use a card deck, but you also just create your own too. Try these affirmations“I am confident” “I am loved” “I am centered” “I am beautiful”, and see how your heart shines🤍
Feeling rushed because you feel like time just flew by so quickly you still have a lot to do before you can finish up this year strong?
Join me for these special yoga classes I plan on teaching in a new studio opening in December near University, Honolulu, Hawaii.
As most of you who know me know that most of my classes are done in nature. Park yoga, Beach Yoga, Garden Yoga. Even with my hotel yoga classes, they are all outdoors.
My current indoor class is with a contract with a local school where beautiful yoga circle was created with soothing music, aroma, quietness.
Both doing yoga outdoors with listening to the birds chirping, sounds from nature and doing yoga indoors with nicely selected soothing music with aroma with more intimate yoga circle are so beautiful.
I would like to invite you on Saturdays, 12/23 and 12/30 4:10pm-5:20pm to join me to give ourselves the best gift of self-love.
If you are interested, please email me or DM @healthyheartwellness to reserve a spot.
Holiday season is always very special time for many of us.
“What does this season mean to you?”
For me, holiday season was the time I lost my loved one over a decade ago.
I always feel a little strange actually.
It’s because… loosing your loved one teaches you how precious our lives are. The quote “Life is but a dream” resonates with me..
That’s why I love practicing yoga. I especially like teaching yoga because I can share the gratitude of just being on this earth itself is an amazing thing and it’s always fascinating to be with people who needs that connection to spiritually grounded.
This year, I decided to go back to university to become a student at a university I work. Working, studying, raising a high school daughter, teaching yoga, coaching, connecting with my family and friends definitely needed to reshape to find the balance.
I’d say I am getting pretty close to this vision I had when I made this vision board in the beginning of this year.
I have so many things I want to do, and connect with you all, but I always remind myself.. “Slow and Steady…, and enjoy the ride of the life we live in.”
May all of you have a peaceful and loving holiday season.
My daughter and I love going to cafes, reading books at the beach. We went to a new cafe called “Wildkind” yesterday. It’s located right next to WholeFoods supermarket in Honolulu, Hawaii. This bowl is called “wild blue” made with spirulina. According to Angela Haupt from Forbes Health “Spirulina is a type of blue-green algae that’s packed with nutrients and often considered a superfood. It’s been used as a food source for several centuries in Mexico and some African countries, and in the U.S., it’s been sold in supplement form since the 1970s. Today, spirulina is available in capsule, tablet or powder form and is a common ingredient in smoothies and other household snacks like popcorn and energy bars.”
How do you like spending your days off? I hope readers find a little bit of wellness inspiration by reading my blog🌸
Breathe in, and breathe out. How do you practice to live in the moment?
Healthy Heart Wellness 