Louise Hart quote: why is self-esteem important

Louise Hart said: Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.

Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.

Louise Hart

Happy Bench Monday

Child stepping on low wooden bench fence
Child stepping on low wooden bench fence

Sleep benefits and deprivation [videos]

Enjoy the honey dew of slumber.  Shakespeare, Julius Caesar, quote

The benefits of a good night’s sleep – Shai Marcu by TED-Ed, on YouTube

The average amount of sleep we need is 8 hours; that is, one third in a 24-hour period.  But most of us, including me, push the limit of waking hours depriving us of that good-health-promoting slumber time.

It’s so ironic for me to think that I am freely given one third of that daily 24-hour period to doze off and yet, I lie wide awake on bed worrying… Why do you think bears hibernate – just to dream of honey fields??! Get to your cave and recharge . . . please! But, of course, you’ll say, “we’ll I’m not a bear.”

Why do we sleep?

Neuroscientist Russell Foster cited three reasons why via TED:

  1. Restoration
  2. Energy conservation
  3. Brain processing and memory consolidation
Why Do We Sleep? by Russell Foster, on TED


After a whole day of activities, sleep is your avenue to restore used up energy.  Some parts of the brain, including specific genes, are more active when sleeping.

Sleep is that golden chain that ties health and our bodies together.  Thomas Dekker quote

Energy conservation

We turn off our tv, computer and other electronic gadgets to conserve energy.  Similarly, we turn off our thoughts by hitting the sack.  Foster shared that about 110 calories per night is saved.

Never waste any time you can spend sleeping.  Frank H. Knight quote

Brain processing and memory consolidation

Studies suggest that blood circulation is regulated and long-term memory is consolidated through the last two stages of sleep…

The Non-REM (or No Rapid Eye Movement stage of) sleep is believed to be associated with transferring your declarative memory from short-term to long-term memory storage in the cortex.  This happens about 3 hours after you drifted into sleep.

REM sleep, the final stage on the other hand, helps in consolidating your procedural memory. (1)

In other words, depending on what was learned and when you slept, sleep aids in stabilizing that memory – promoting both quantitative and qualitative changes in brain activity. (2)  While slow wave sleep or SWS consolidates your newly acquired math equation even within 2 hours of dozing off, deep REM sleep will make you remember your piano scale when you wake up the next day. (3)

Quoting Foster: “After you try to learn a task, and you sleep-deprive individuals, the ability to learn that task is smashed…  Our ability to come up with novel solutions to complex problems is hugely enhanced by night of sleep.” (4)

Synapse is the passing of information between neurons in our brain.  The changes in connection caused by synapses is called synaptic plasticity.

Synaptic plasticity, which is particularly important to memory and learning, is boosted during sleep. (5)  Studies have shown that sleep establishes active consolidation of memories – “stimulating the idea that forming long-term memories represents a general function of sleep.” (6)

Sleep deprivation

If you’re going to do something tonight that you’ll be sorry for tomorrow morning, sleep late.  Henny Youngman

Youngman, above, has hinted us that there will be ill effects for not going to bed at the right time.  I so agree because it makes me feel hungry that I end up raiding my fridge.  Plus, knowing that I didn’t hop onto my “sleep train” right away, I get stressed thinking what time it’s coming back to pick me up.  It usually comes around past midnight or somewhere close to dawn. (pitiful sigh)

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD

Studies also suggest “that sleep and mental illness aren’t simply associated, they are physically linked.”  Sleep disruption could be an early warning sign of schizophrenia (as schizophrenic patients seem confused between the right timing for sleep and wakefulness).  Sleep then becomes the doorway to begin therapy before the real onset of such mental illness. (7)

Now, let me end this article the way Foster cleverly ended his TED talk – by quoting…

Sleep is God.  Go Worship.  Jim Butcher quote


  1. TED-Ed.  (2015, January 5).  The benefits of a good night’s sleep – Shai Marcu [Video file].  Retrieved from https://www.youtube.com/watch?time_continue=330&v=gedoSfZvBgE.
  2. Diekelmann, S.  and Born, J.  (2010, February).  The memory function of sleep.  Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20046194.
  3. Diekelmann, S., et.al.  (2009, October).  The whats and whens of sleep-dependent memory consolidation.  Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19251443.
  4. Foster, R.  (2013, June).  Why Do We Sleep? [Video file].  Retrieved from https://www.ted.com/talks/russell_foster_why_do_we_sleep.
  5. Sehgal, A. and Mignot, E.  (2011, July 22).  Genetics of Sleep and Sleep disorders.  Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153991/.
  6. Rasch, B. and Born, J.  (2013, April).  About Sleep’s Role in Memory.  Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/.
  7. Ha, T.  (2013, June 11).  The neuroscience of sleep: Russell Foster at TEDGlobal 2013. Retrieved from https://blog.ted.com/the-neuroscience-of-sleep-russell-foster-at-tedglobal-2013/.

National Nurses Day: Celebrating Covid-19 responders

May 6th is National Nurses Day, celebrated annually since 1978 and formally recognized in 1982 by the American Nurses Association Board of Directors and President Reagan.

May 6th is National Nurses Day, a yearly celebration since New Jersey Governor Brendon Byrne declared it in 1978. Red Bank resident, Edward Scanlan, recognized and promoted this event by adding it to Chase’s calendar of annual events.

In 1982, the American Nurses Association (ANA) Board of Directors and United States Congress formally acknowledged May 6th as National Recognition Day for Nurses. President Ronald Reagan signed its proclamation.

The ANA Board of Directors also recognized National Nurses Day as the beginning of National Nurses Week ending in May 12th – this end-day being International Nurses Day and birthday of Florence Nightingale, founder of modern nursing.

On a Wednesday, within the nurse-day week, National Student Nurses Day is also celebrated annually.

Here’s to Nurses by Elsevier Journals, on YouTube

National Nurses Week History. Retrieved April 12, 2020 from https://www.nursingworld.org/education-events/national-nurses-week/history/.

Steve Jobs quote: when following your heart and intuition

Steve Job said: Have the courage to follow your heart and intuition.

Have the courage to follow your heart and intuition.

Steve Jobs

Happy Bench Monday

lady standing on a stone bench as she holds an Apple paper bag
lady standing on a stone bench as she holds an Apple paper bag

May: mental health awareness month

We should take care of our mental health as we take care of our bodies. Thanks for the reminder!

Mamas Open Heart

Did you know that 1 in 5 Americans experience a Mental Health Condition. Every American is affected and or impacted through their friends & family. YOU can do something to help!

First things first…STOP THE STIGMA! Mental Illnesses come in many different forms. Allow the person to be seen for who they really are & NOT the illness.

This topic in particular hits very close to home. I am passionate about being an advocate for those who feel they don’t have a voice by bringing awareness & tearing down the walls that stigma creates.

I hope you’ll join me in becoming an advocate for Mental Health. Let’s replace the Stigma with Hope. 💚 #gogreenformentalhealth #mayismentalhealthawarenessmonth

XoXo 💋

Mamas Open Heart ♥️

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Paula Abdul quote: what feels on the dance floor

Paula Abdul said: I can’t wait to be back on the dance floor. I feel really good about it.

I can’t wait to be back on the dance floor.  I feel really good about it.

Paula Abdul

April 29th: Happy World Dance Day

Young girl wearing tap dancing shoes atop a yellow bench
Young girl wearing tap dancing shoes atop a yellow bench

The best exercises for your mental health by Clarissa Carlton

This write-up is a great reminder to stay mentally fit, not just in May but also through the years to come. Good job!

Kindness Blog

May is Mental Health Awareness Month, where not only does the populace look at how severe mental illness impacts the population, but also how they can improve their own mental health.

As one knows, exercise can help improve your mental health. Mental and physical health are connected, with you feeling great after a good workout. There are many exercises you can do to improve your physical health, but there are some exercises that focus on your mental health as well. These come in the form of actual physical exercises, and sometimes they’re more mental ones.

Let’s look at a few of them…

Jogging or Running

If you are physically unfit, it can take a bit for you to build up your ability to go on a nice jog, but the more you do it, the better you become, and eventually, you can run for hours. Running is therapeutic for…

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8 ways to escape the mental abyss

These 8 great tips to improve mental health is suitable for those with mild depression. Per original author, Renard’s World, these may uplift their spirits. However, if you have severe depression, please seek help from a mental health professional.

These are great tips! Although I try to avoid coffee ☕️ for the meantime. I understand its health benefits. It sure is great to get out in the sun and then reconnect with someone. 🍻

How sugar may harm your mental health

It’s almost May – mental health month. Time to read more about this as it is as important as body health. Thanks for the reminder! 😊

The Bipolar Parent

Sugar, especially refined white sugar which has been processed, inflates waistlines and contributes to obesity. But, while some studies have shown that sugar may have a detrimental effect on the mood, not a whole lot of research has been done on sugar’s effects on mental health.

In a past post, Good, Good, Good Nutrition, part II: Foods to Avoid When Managing Bipolar Disorder, we covered how sugar can cause wild mood swings in bipolar patients. And how obesity can make some bipolar medications ineffective, especially if the weight is gained around the middle. But there are other ways sugar harms mental health.

Let’s dig in.

Addictive Properties

The addictive properties of sugar have been studied in recent years, though the research is still controversial. But anyone who’s craving a chocolate fix can understand how additive sugar is. Sugar and actual drugs both flood the brain with dopamine, a feel-good…

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10 Things you didn’t know about smell

10 Things You May Not Know About Smell by geobeats, on YouTube
  1. The sense of smell is the first second to develop (contrary to geobeats) along with taste.  While still inside the mother’s womb, a baby can already feel by touch around 8 weeks of gestation.  By 14 weeks, taste and smell begin to develop.  Notice how they are drawn to the scent of their mother and her breast milk during birth. (1)
  2. If this is the first to develop, it is also the first to deteriorate.  Researchers believe that a diminished smelling ability may mean imminent death.
  3. Cockroaches clean their antennas every time in order to stay sharp at sniffing.
  4. “Our noses can pinpoint smell in outer space” – which smell like gun powder.
  5. Women are said to smell better than men.
  6. “Dreams can be aromatic.”  It is said that our olfactory bulbs are highly developed during sleep.
  7. Babies and toddlers are more smell-adventurous.
  8. An elephant’s truck is 5 times more powerful than dogs, rats and humans.
  9. Humans can sense a trillion different scents.
  10. “The smell of new born babies is like a drug.”  It “triggers the same reward centers as drugs.”


  1. Pediatrix Medical Group.  (2011).  How babies’ senses develop.  Retrieved from https://www.pediatrix.com/workfiles/medicalaffairs/b2_how%20babies%20senses%20develop.pdf.
  2. geobeats.  (2015, May 4).  10 things you may not know about smell [Video file].  Retrieved from https://www.youtube.com/watch?v=uyZCHl5MgaY.

The psychology of smell [video]

April 25th, 2020, or the last Saturday in April is National Sense of Smell Day. Sponsored by the Sense of Smell Institute, this annual event is held in children’s museums and science centers to highlight the importance of olfaction – that which pertains to the olfactory nerve inside the nose.

Psychological smell research by Wallenbergstiftelserna, on YouTube

The health benefits of garlic

April 19th is National Garlic Day. This is a perfect re-blog!
This is great info… Garlic, I like. 😀

Exercise and Health

Garlic is one of my top three healthiest things that you should use daily, along with green tea and lemon juice.

Adding garlic to your diet can keep you alive for longer

If your parents were as health-conscious as mine, you’ve probably been told how garlic is a basically cure for everything. Is garlic really that good for you? Let’s find out.

Garlic Facts

Garlic is actually a part of the onion family, along with leeks and shallots. There are usually 10-20 cloves per head of garlic.

Hippocrates used to prescribe garlic for a variety of ailments

The father of medicine was a big fan of the medicinal properties of this bulb, and he wasn’t on his own. In fact, many ancient civilizations recorded the health benefits of garlic. These include Egypt, Babylon, Greece, Rome and China. Was it garlic that gave them the power to conquer the world?

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Pablo Picasso quote: what every child is

Pablo Picasso said: Every child is an artist. The problem is how to remain an artist once we grow up.

March 15th is World Art Day. Happy International Day of Art!

Every child is an artist. The problem is how to remain an artist once we grow up.

Pablo Picasso

Happy Bench Monday Art Day!

girl holding art materials while sitting on a bench
Little girl sitting on a park table-bench while holding her art materials

Terri Guillemets quote: what to give your stress

Terri Guillemets said: Give your stress wings and let it fly away.

Give your stress wings and let it fly away.

Terri Guillemets
Lady stands beside a black owl figurine on a park bench
Lady standing beside a black porcelain owl figurine on a park bench

Hope within our poetry

April is both Poetry and Hope Awareness month. This is awesome and just perfect to re-blog!

Rivers Renewed

100_1716Scars won’t keep our hope in the darkness,

instead our words will live

within our poetry,

encouraging us,

strengthening us

each and every day.


Poetry and Image © Copyright 2019, ancient skies

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Review: 365 ways to beat stress by Adam Gordon

Oh, this is a must-read book 🤓📘 and a must-reblog write-up 😊💻

Sleeping Suburb

Title: 365 Ways to Beat Stress
Author: Adam Gordon
Type: Personal Development
Genre: Nonfiction
Publisher: Watkins Publishing
Date published: February 19th 2019
Format: digital
Page Count: 224

Rating: 5/5

With a different technique or tip for each day of the year, no other book offers such a wide range of ways to release stress and anxiety, all set in an attractive illustrated design that will make dipping in for inspiration a joy. All the practices are effective yet also easy to follow, even if you have never tried them before, and range from energy techniques such as simple shiatsu, to quick stress fixes such as visualizing a blue bubble, to methods of life simplification such as avoiding a news overload and rationing your evenings out, to inspiring visualizations such as imagining yourself as the sky or as a lotus floating on water. There is…

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Stress buster: avoiding negative energy

This is so true. Avoiding people who are negative releases you from tension and stress. You have to be around those with positive vibes.

Nice write-up! 😊

Creative Comma Positive Turns

There are only two ways to live your Life :

  1. One is as though Nothing is a Miracle;
  2. the Other is as though Everything is a Miracle !!!

Next time you are stressed…. Take a step back, sit down, take a deep breath – inhale, relax yourself and Smile.

Remember who you are and why you are here. You are never given anything in the world that you can’t handle. Be strong. Be flexible. Love yourself and love others. Always remember to just keep moving forward.

Don’t cry over the past, it is gone. Don’t stress about the future, it hasn’t arrived. Live in the present and make it as much beautiful as you can.. Don’t let the sadness of your past and the fear of your future ruin the happiness of your present…


Life is too short to stress yourself with people who don’t even deserve to be an…

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Dear Stress [poem]

Love this letter! 😃
If there is anything I want removed from my life, it is (too much) stress and all things negatively affecting our health.

Boundless Blessings by Kamal

Related image

Dear Stress….

Come Let’s break up

Our showy illusionary barriers

Let’s go fly a mystical kite

Spreading love in magical embraces

To skies that pour healing light

Dear Stress….

Let go of imaginary fears

Speak sweetly from your Soul

Every beautiful struggling Heart

Will dance with nectar’s of Joy

Welcoming ecstasy with open arms

Dear Stress….

Give up so called jealousies

Dive deeper in oceanic waves

Throw away worries as ripples’

Clothe yourself in pearls of peace

Propel the boat as my Guide

Dear Stress….

Let’s go for a reckless drive

Dancing to the beauty of who you are

Where the wind becomes music

Movement becomes an ethereal ballet

And smiles that turn to laughter and joy…………….

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Ashton Eaton quote: key to deal with stress

Ashton Eaton said: My key to dealing with stress is simple – just stay cool and stay focused.

My key to dealing with stress is simple: just stay cool and stay focused.

Ashton Eaton

Happy Bench Monday

lady on a bench while holding her cup of coffee
Lady sitting on a wooden bench by the lake while holding a cup of coffee

Wearing red on the first February Friday

February 1st, 2019 is National Wear Red Day, a non-official holiday annually celebrated on the first Friday of the American Heart Month.

Go red day

National Wear-Red Friday, sometimes called Go Red Day, was created to raise awareness of the no. 1 killer of American women – heart disease. This is to remind and motivate everyone, not just ladies but also gentlemen, to take action in protecting themselves from such cardiovascular disease, as well as stroke.

The red dress

In 2002, the Red Dress® was created and became the trademark of The Heart Truth®, a national campaign on women’s risk to heart disease sponsored by the National Heart, Lung and Blood Institute (NHLBI), in partnership with many national and community organizations. It is the national symbol for women and heart disease awareness.

Nothing attracts attention like a red dress.

Laura Bush

Come join the NHLBI, the U.S. Department of Health and Human Services (HHS), HHS Office on Women’s Health and many other groups in the U.S. flash their reds on February’s very first Friday.

About The Heart Truth. (2016, March 17). Retrieved from https://www.nhlbi.nih.gov/health/educational/hearttruth/about/index.htm.
National Wear Red Day. (2016, March). Retrieved from https://www.nhlbi.nih.gov/health/educational/hearttruth/events/wear-red.htm.
Wear Red And Give. (2019, February 1). Retrieved from https://www.goredforwomen.org/en/get-involved/give/wear-red-and-give.

Happy Bench Monday Thank A Mailman Day

February 4th is Thank Your Mailman, Postman or Mail Crarrier Day. Go ahead and do so on this day. 🤓

February 4th is Thank Your Mailman, Postman or Mail Crarrier Day. Go ahead and do so on this day.

But for today, Happy Bench Monday! 🤓

Mailman holding his bag of mail while standing on a bench beside a package
Mailman holding his bag of mail while standing on a bench beside a package

Love and memories by OAR [ music video + lyrics ]

Love And Memories by Of A Revolution was inspired by The Eternal Sunshine of the Spotless Mind – a movie about erasing one’s memory… 🎵 Love me faster than the devil. Run me straight into the ground. Drown in deep inside your water . . . your sound… 🎶

Love And Memories is a song by American rock band, Of A Revolution. O.A.R. lead singer, Marc Roberge, said it was inspired by The Eternal Sunshine of the Spotless Mind – a movie about two ex-lovers, Joel (Jim Carrey) and Clementine (Kate Winslet), who underwent a process to literally erase their memories of each other. (1)

I thought about how frustrating that is, if someone’s trying to intentionally erase you from their memory, how painful that could be. But in the end, it’s really impossible; and that’s the lesson of the movie. Obviously, it’s impossible to get rid of something that changes you.

Marc Roberge on The Eternal Sunshine of the Spotless Mind movie (1)
O.A.R. – Love and Memories (Official Video) by Atlantic Records, on YouTube

Lovely, you’re always lovely;
A vision, you were the one.
Now, I am stuck inside a memory;
You forgot about our destiny.
You buried me, didn’t you?

You’re always floating,
A vapor that I couldn’t see.
Here I am stuck inside a yesterday;
Everything has given way.
You fell from me, didn’t you?

Maybe I am a crowded mind;
I watch your eyes glaze over.
Stare down at the floor;
You were amazing to me;
I was amazing to you,
But here we go again.

(Didn’t you) love me faster than the devil?
Run me straight into the ground.
Drown in deep inside your water;
Drown in deep inside your sound.

O.A.R., Love And Memories
Lyrics by Glen Ballard & Marc Roberge

(1) Love And Memories by O.A.R. (n.d.). Retrieved January 21, 2018, from https://www.songfacts.com/facts/oar/love-and-memories.

11 brain-worthy facts about memory [video]

Memory, an interesting topic in psychology and neuroscience, is continually being explored through brain-related studies. Here are 11 fascinating things about it…

Memory is one of the most fascinating topics in Psychology and neuroscience. There are many cognitive experiments that studied the brain – its function and capacity – in order to protect it from deterioration or memory loss.

Here are 11 interesting things to know about the human memory.

  1. Memory is the key ingredient to learning – the mental library of information.
  2. In Psychology, memory is the process of obtaining information through the 3 memory stages.
  3. The memory system consists of 3 components according to the modal model of Atkinson-Shiffrin.
  4. The 3 types of memory are sensory, short-term and long-term, which are further grouped into subcategories.
  5. Sensory memory is the “shortest” term memory.
  6. Short-term memory is what the mind is currently thinking.
  7. Working memory (WM) is what the mind is currently “manipulating”.
  8. WM is further categorized into 3 to 8 components as proposed by the Baddeley-Hitch 3-part model of working memory.
  9. Long-term memory (LTM) is the limitless holding capacity of the brain.
  10. LTM is processed through memory consolidation.
  11. The part of the brain responsible for LTM is the hippocampus.
Memory: Crash Course Study Skills #3 by CrashCourse, on YouTube

Hello January (1/7)

Hello, January! Behold! A new day and a new year beckons. Yet another list of forgotten but resurrected resolutions are again in vogue.

Blog letter: New Year’s resolution a musical instrument

New year resolution like a fleeting fashion statement (2/7)

Our January 1st to-do list is sometimes only an ideal – like a fad or a fashion statement. The perfect model catwalks but later becomes off-balanced and loses her track even before the month ends.

LanceLonie, Editorial Note ( 2 of 7 ) : New Year’s Resolution A Musical Instrument
Young Mnimi girl's new pair of red sneakers matching her white-over-red polka-dot skirt
Young Mnimi girl’s new pair of red sneakers matching her white-over-red polka-dot skirt

Hashtags newyear selfie (3/7)

Lancelonie said: We have come to a point where pronouncing or showing off our resolutions seems enough. Enough to Pinterest or share with our little social-media-based word. Enough to just say, “my new year resolution” with hashtags, #newyear and #selfie, on our Facebook, Instagram and other profiles. Whether it catches on like a craze or totally disappears like a failed trend, it is irrelevant.

We are in a world where sharing our new year resolutions seems enough for Pinterest and other social media. Just as long as we hashtag those with #newyear and #selfie on Facebook, Instagram and other profiles, it doesn’t matter if those go viral or not.

LanceLonie, Editorial Note ( 3 of 7 ) : New Year’s Resolution A Musical Instrument

National Spouse’s Day

January 26th is National Spouse’s Day. On this day, make it extra special for your partner and you!

January 26th is National Spouse’s Day. Go ahead and give your partner some very special treatment on this day. 🤗

Love is not just looking at each other. It’s looking in the same direction.

Antoine de Saint-Exupéry, Wind, Sand and Stars

Lancelonie quote: new year’s resolution (4/7)

Lancelonie said: A New Year’s resolution is much like learning a musical instrument. There is a period of initial zeal and excitement as it is a personal challenge.

A New Year’s resolution is much like learning a musical instrument. There is a period of initial zeal and excitement as it is a personal challenge.

LanceLonie, Editorial Note ( 4 of 7 ) : New Year’s Resolution A Musical Instrument
Young Mnimi girl learning her mini guitar frets
Young Mnimi girl learning her mini guitar frets
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