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Giving is giving away, contributing, and donating, … Parents have to love and provide education, recreation, housing, quality time, and safety. Children, have to make an effort in school, do their homework, and help at home, among other activities that while they are growing, will be added into their daily routines. When you love someone, you wish the best for him or her. You give to that important person the most valuable part of your soul, of your thoughts, of your time… You give yourself. As a matter of fact, the family as the base of society should be the pioneer in the practice of the unconditional action of giving. ​ Some believe that mom and dad should always give. And in the meantime, children will only receive. If you are thinking this way, we can consider some aspects to understand that the wonderful art of giving in the family is a two-way deal, that is, back and forth. Giving in to the family is not a dead end. ​ Giving is giving away, contributing, and donating, … Parents have to love and provide education, recreation, housing, quality time, and safety. Children, have to make an effort in school, do their homework, and help at home, among other activities that while they are growing, will be added into their daily routines. ​ Both parents and children must understand that in the family, giving is a gift of love and not an act of obligation. It is not a duty, it is not a responsibility. It is given without expecting to receive. Furthermore, it is about loving and caring for each member of the family. ​ Receiving, on the other hand, is not sitting around waiting to be served. You receive it because your family members care about you. They love you, think of you. The act of receiving is a gift for what you have already given. It is the fruit of the seed that you have sown. ​ In the two-way deal that I am referring to, there will be times when the mom will have to give up sleep time to care for her youngest child; or the daughter will stop playing for a few minutes to help clean the bathroom. Dad will also stop working with the computer to help with the chores around the house, taking out the trash, tidying up the bed, or simply with the general maintenance of the garden. ​ Curiosities of the generous act of giving At home, each member of the family must sow the seed of collaboration. Later, without waiting for it, you will receive its fruits. In this business of giving, some people have “pleasure” in giving love, giving food, and giving gifts. These people love to give more than to receive. Among Christians, Muslims, Buddhists, Hindus, and members of other religions around the world, giving is more important than receiving. Giving is a gift of love, never an act of duty. How to cultivate the art of giving Let's start with the husband teaching him little lessons of collaboration at home. Let's ask him to help us with certain routines around the house and clearly explain when and how we want him to do them. Children will gradually be taught the art of giving and collaborating according to their age. Explain how you can do some chores around the house. A good place to learn is in your room, collecting toys, sorting school supplies, and folding your clothes. Give examples whenever necessary. Be clear and state exactly, in simple words, what, how, and when you expect these activities to be done. Be patient, the first few times will not be as you expect or in the indicated time. A reminder will suffice to encourage them to give their contribution. Don't get discouraged or lose control. Cultivate the art of giving whenever it is opportune, exalting, and thanking the contribution. A thank you for your help or your collaboration is very valuable, these are words that will undoubtedly motivate us to continue growing in the wonderful world of giving at home. The comment is that thanks to everyone's generous cooperation, the house is neat and clean. Mention, for example, that Mom was able to rest for a few minutes when she came back from work, that Dad played with the children, and then add the benefits: the children will be able to enjoy the park or that they will have time to visit grandparents on the weekend. Many people frequently practice the generosity of giving to the needy, the hungry, the thirsty, and the helpless. Let's take the first step by instructing in our own homes that giving is a two-way deal and that it is a gift of love and not an act of obligation.

Good health depends a lot on the lifestyle we lead. A balanced diet, an exercise routine, and good habits such as personal hygiene, social activity, among others, are fundamental to achieve the body-mind-spirit balance that we look for to live a long healthy life. A recent study made by Dan Buettner in association with National Geographic and the National Institute of Aging discovered 5 locations around the world with the highest percentage of centenarians. The study proved that these people lived almost without diseases like diabetics, cardiovascular disease, cancer, dementia, others. The places are known as “blue zones” and they are located in: Ikaria (Greece) Okinawa (Japan) Sardinia (Italy) Loma Linda (California, USA) Nicoya (Costa Rica). After examining different aspects of those people's lifestyle, eating habits, daily routines, and other topics, the study concluded that despite the geographic locations, they were doing very similar things and living a common lifestyle. The results showed that eating a healthy diet based mostly on vegetables and fruits and reducing dairy products and eggs can help improve longevity. Adding exercise, meditation and other activities also increases the possibility to live a long healthy life. ​​ Common lifestyle of the Blue Zones Centenarians I created this list of seven things that people from the Blue Zones do. We can include them in our daily life, I am sure will help us live a healthier life. 1. Eat well. The food that we eat influences our wellbeing because it provides the energy and nutrients that our body and mind need. Combining proteins, carbohydrates, vitamins, minerals, fiber, sugar, and fat is elemental. Having organized meals, three or five times a day, is a 'must”. ​ 2. Exercise. Reducing your continuous sitting time to 30 minutes helps support the possibility of healthy aging. For every hour that you are at work, move and get up for ten or fifteen minutes. Do exercise routines: three days a week, one hour. Promote natural movement like walking, hiking, or gardening. Additionally, exercising is the best way to improve memory, to lower stress reactions and to prevent degenerative diseases like dementia. Read Benefits of Daily Exercise. ​ 3. Practice Mindfulness daily. Meditating for 30 minutes every day gives our body and mind a great opportunity to relax and focus on what is really important. This practice reduces stress levels which is crucial for healthy aging, prevents cardiovascular diseases, depression and other health disorders. Stress relief is the most common characteristic in the blue zones. ​ 4. Drink wine. Tobacco, alcohol, and drugs have a very negative impact on health. However, the consumption equivalent to a daily glass of wine or beer is a good recommendation. ​ 5. Care for your image. Take time to go to the beauty salon to refresh the cut, get a manicure or pedicure. Go to a spa to enjoy relaxing massages or a facial. These activities help us keep our body in good shape and also calms anxiety and cultivates the spirit. Shopping or window shopping is also good. Once in a while, give yourself a “no reason gift”. ​​ 6. Rest at night. Sleeping well helps to recover the energy that the body consumes during the day. A clean, orderly bedroom with fresh air and a warm temperature will take us straight to the arms of Morpheus. Reading a good book before sleep time will also help. Keeping the TV, mobile phones, tablets, and laptops or computers away from your bed and bedroom is a must. Read: Problems for Falling Asleep? Try this… ​ 7. Talk and surround yourself with friendly people in pleasant environments and have sex. People who are friendly, cordial, and full of “positive energy” provide a good dose of quality to our lives. Promote pleasant conversations and always bring positive experiences. Impregnate those around you with your enthusiasm and well-being. Leave your nice print and good vibes in each place you go and in each person you meet. Avoid noisy, messy, dirty, and smelly places to improve your quality of life. ​ The study conducted by Dan Buettner also showed that people living in Icaria, Greece, enjoy long meals accompanied by family and friends. They take regular naps (at least 5 days a week) and have sex in old age. ​ People living in the blue zones prove that having a healthy lifestyle and having good daily habits increases the average lifespan and longevity. Let's start by incorporating some exercise and meditation, increasing the consumption of vegetables and fruits, having fun and sex.

When you move from one city to another, everything changes. When you move from your country to another, it changes even more. You have to get used to new rules, routines, and traditions. You may need to learn a new language or a dress code. However, I truly believe that it is very healthy to adopt all the “new stuff” like yours without ever forgetting your own. All of this an “adaptation” process. Certain dates, events, or culinary dishes bring memories that can be painful or sad. Spending the holidays, or special occasions, away from home can be sorrowful. You miss your home, your family, your friends, your job; you miss everything. But this is the truth: if you are in that specific place, it is because it was meant to be that way. You may not understand the reasons now, but I am sure you will. Leaving your country, your family, friends, possessions and all you were is not easy. Starting in zero is not easy. I am an immigrant myself, so I completely understand what immigrants go through. I also know that it is a process, a period of time that we can call adaptation and psychologists call “grief”. ​ The clinical psychologist, Liora Schneider Mirmanas, explains that “grief is a psychological process that people go through when faced with a loss.” This loss is not only in “death”, but also in the loss of a job, a relationship, and/or a country. “The migrant griefs because he experiences the loss of his country, family, and friends”, adds. ​ Understand the “differences” and changes As you and your family adjust, it helps to understand that each country is different and that each person is different, too. And, although it is very human to compare, it is not a good idea to do so. Flavor is in variety, says a Venezuelan saying. Therefore, understanding “different” is a smart move. ​ During the grieving experienced in the new country, different emotional changes can occur, ranging from great sadness to deep euphoria. Everything is new and life changes completely. The adaptation process can often be challenging, and some people even go through the phases or stages of “culture shock”, an emotional and physical stress gone through when people move from country to country. ​ Stages of culture shock 1. Honeymoon: you feel great euphoria, you want to learn and be part of everything. 2. Negotiation: the differences between the two countries become more evident. Schneider points out that this generates anxiety and frustration because we no longer have what we had, and concern because we do not feel familiar with the new environment. People may experience stomach pain, insomnia, muscle tension, fatigue, and/or headache. 3. Adaptation: a routine starts to develop. People feel more comfortable with the language, the traditions and create new ways of seeing and experiencing this new world, Liora points out. 4. Master phase: biculturalism is experienced. People distinguish the pros and cons of both countries and enjoy what the new country is giving them and what theirs gave. When people get here is already a great success! ​ Tips to overcome the duel ​ Liora Schneider lists nine points that will help overcome the emigrant's grief: ​ 1. Accept that it is an adaptation process, and it is normal. 2. Be patient. 3. Surround yourself with familiar objects that make us feel that little piece that we leave behind. 4. Be in constant contact with family and friends from the country we have left. 5. Participate in activities and support groups that help us feel part of the new community. 6. Eat healthy. 7. Find available resources that allow us to integrate into the community. 8. Show openness and curiosity about the new country. 9. Have a sense of humor. Laugh at ourselves when we make mistakes instead of being frustrated. Additionally, from my own experience, I add the following: ​ Turn the Page A very good friend once told me: It is very important to turn the page. Tuning the page means that you have to move on or keep moving forward. You cannot stand still, stuck in memories or “Ifs”. What does this mean? It means that you need to move towards your future and leave everything behind. You can choose to think: “if I had stayed”, “if I had gone to another country”, “if I had done things differently”, in this situation “If” does not help! Is it easy? No. But you have to live and share, learn and teach. You have to be grateful for what you have now and where you are today. ​ Learn & Adapt Be smart, learn from the adoptive land, its traditions, routines, rules, laws, ways of behavior, and never forget where you come from or your traditions, your special cuisine, your holidays, … Think about it this way: You will have enriched your knowledge of the world. Change what you think of as “bad” for GOOD! ​ Overcoming duel following Liora´s tips, turning the page and moving on, learning and adopting will make you and your family happier, more productive, united and open-minded. It allows you to grow and help the loved ones you left behind. ​ Give the best of yourself to the surrounding people, to your family here, and your family back home. Be a good representation of your country wherever you go, doing whatever you do. Do it right, do it well.

At some point in our life, — of this I am sure, — you have thought of opening our own business to undertake an “adventure” that will provide work independence. Living this “dream” or making an idea a tangible reality is not impossible. The issue is to put fears and insecurities aside to fulfill your ideals. An entrepreneur is always behind any innovative project. His state of mind plays an elementary role in achieving the objectives. Let's look at it like this: we need to feed ourselves to live. The entrepreneur needs to be motivated because motivation will be the strength of the project and must recognize his abilities and skills to be successful. ​ Ana Carmina Puentes, a graduate in Business Administration and Business Coach, suggests that we ask ourselves the following questions to find out what are those abilities and skills that make us unique and different from others: • What is that talent or ability that I have? • In what subjects do I excel? • What am I passionate for or about? • What can I contribute that no one else knows, has, or has created? • If I have manual skills, what do I like: drawing, cooking, designing, decorating, mechanics, carpentry? ​ Breaking fear and procrastination Starting a business is not easy, being your own boss is not easy either. Fear can affect us. It is paralyzing and may invade our minds when deciding on new opportunities that involve risks. By nature, the human being seeks safety and control of his environment whenever possible. He prefers to follow his daily routines, those that do not demand much, even if they are boring and tiring. He prefers to stay in his comfort zone. “These problems, these insecurities, are not bad,” says Puentes. Rather, knowing how to “identify” them should be a reason to learn and to encourage us to continue with the projects that we have planned. Fear of failure is very common among entrepreneurs. Thinking: what if I fail? If it doesn't work? If I invest and lose money? All those “what ifs” paralyze projects and stagnate us as individuals. On the contrary, Ana Carmina recommends “putting aside the fear of failure and deciding to start” is one of the first steps. Let's ask the following question: What would you do today if you are sure that you are not going to fail? This is how you should undertake, with that question in mind. I assure you that the answer is: I would execute my project, states Carmina. Another problem that entrepreneurs face is the difficulty in concentrating and starting certain tasks. This is called: procrastination, leaving what I have to do for another moment, this attitude produces energy leaks with states of overwhelm and reluctance. “So we go through life waiting for the right one, and the right time is today, it begins today. Be clear about the goal you want to reach and start today ”, encourages Ana Carmina Puentes. A coach may be a good fit for you At the beginning, I mentioned that Ana Carmina is a coach for entrepreneurs or business coach. Coaching helps in changing processes, in making difficult decisions, in optimizing results or increasing proactivity. Puentes lists a series of points that help determine when the guidance or collaboration of an individual or business entrepreneurship coach can help: • If you feel stagnant and feel that you are not moving forward • If you have trouble making decisions • If you need to put aside beliefs that limit you • If you focus on the result, but don't know how to get to it • If you have a vision, but lack a plan • If you feel unmotivated or can't find the motivation • If your actions do not support your ideas • If you don't know how to manage your time and the changes you experience • If you don't understand the emotions or limitations you have • If you are about to start your project and do not decide to do it To define your business strategy, establish your goals. Receive constant training to plan individual or team work. Follow Ana Carmina Puentes on her social networks or write her an email to coachconestrategia@gmail.com and with pleasure she will help you grow along with your projects and businesses.

A pet is a domestic animal that lives with members of a family. It is a companion animal that as a living thing requires certain care. Adopting a pet is a step that must be taken very seriously. This decision will change the life of the adoptive family because it is not only bringing an animal home, it is incorporating a new member into the family. Thinking about adopting a pet is a positive indicator of the family. It says it is a responsible and humane home. But it is necessary to consider some aspects before having a pet at home: Be clear about what the family wants: a dog, a cat, a rabbit, a hamster, and why they want to have it. Talk and consider the needs and care that each one requires. It is a decision that must be taken as a family. Analyze which pet will live better with the lifestyle that each member of that household has. It will be a company that needs our time to feed them, play with them, give them affection or take them to the doctor. In these labors, everyone at home should be willing to participate. Study the family budget. A pet needs food, entertainment, hygiene, and medical care just like a human. Does the family have the economic capacity to support another family member? Observe your surroundings. Can you have a pet in your house? Will your tenant allow it? There are communities that do not allow animals in their residences. You may not have space. In addition, your pet can cause problems such as medical emergencies, accidents while educating it to go to the bathroom, or while you buy your furniture (cat scrapers, sleeping baskets, toys, others). It is essential to be aware of these contingencies and be prepared for any eventuality. Self-evaluation. Many domestic animals end up in animal welfare foundations or in shelters for abandoned pets, or some become street animals because their families did not self-evaluate. Ask yourself the following questions about adopting a pet and respond honestly: Am I ready for my pet to be a part of my life for more than 10 years? Will I be able to take good care of it throughout its life? Will I give the attention and affection it requires and deserves? Is adopting a pet what I really want? If I go on vacation, what will I do? Will I take it with me? Or Who will take care of it? Adoption involves having an animal company for the rest of your life. In doing so you must commit to taking care of it with care and dedication. It is a huge responsibility. Do not make a mistake for emotion or to appease the sudden desire of your youngest child who now wants a pet, or because having a pet is in fashion. Furry friends give us all their love and fidelity. They are unconditional and disinterested companions. They give us joy, adorn our home with their colorful and soft coats, and with their barks and meows. Not only that, but they are excellent companions, faithful friends and incredibly, unlike many humans, they accept us just the way we are. Think well before adopting it.

Exercise is an effective way to control stress because it helps to eliminate the negative physical and mental effects that it causes. Additionally, exercise provides relaxation and a well-being feeling. Exercising is an excellent activity. It benefits the body and mind. It prevents many health problems. Exercising is natural to the human being, because it needs to move, explained the cardiologist-internist, Francisco Rivero Valera in an interview for an episode of the podcast, Nuestro estilo de vida familiar. Regular and frequent exercise also alleviates the negative effects of stress in different ways because it provides a feeling of relaxation and well-being. Additionally, “the person who does not exercise has a tendency to deteriorate from the muscular and joint point of view,” said Dr. Rivero. ​ Recent Investigations support the Benefits of Daily Exercising A group of 600 people participated in a study that analyzed the effects of exercise on men and women of different ages. The study made by Dr. Rivero, in partnership with a team of medical specialists in Venezuela, developed an exercise program of three times a week for one hour. After it ended, the group of people that followed the routine, showed significant physiological y physiological changes, such as: Improvement of cholesterol, triglycerides, glycemic, and blood pressure. Decrease of anguish, depression, anxiety, and stress on a psychological level. Exercising can improve our cognitive functions regardless of age or physical condition. Dr. Rivero's study showed that exercising also produces many benefits for our mental well-being because, done regularly, it stimulates the production of endorphins that intensify the feeling of well-being and happiness. ​ Additionally, it increases the amount of oxygen absorbed by the lungs, bringing more oxygen to the brain and helping with mental alertness. “The only brain oxygenation is physical exercise,” emphasizes Rivero. Physical exercise is important for the “normal maintenance of the body”, he stressed. Overall benefits Reduces muscle tension and pain. Provides a pleasant sleep. Improves blood circulation. Strengthens the immune system. Regulates appetite and eliminates discouragement. Revitalizes. Provides a sense of energy and fulfillment that allows you to cope with a stressful life. ​ How do we make exercise part of our daily routine? Dr. Rivero recommends practicing an inter daily physical activity program (Monday, Wednesday, and Friday) of one hour a day and making small changes to our daily routine such as: Go up the stairs and not use the elevator. Wash the car yourself. Park the car further from your destination Having an exercise buddy can make you enjoy being active more. Plan social activities that involve exercising. Join a physical activity group or class. Listen to music or watch television while exercising. If the weather is not favorable, you can walk in a mall, climb stairs, or join a gym. ​ The benefits that regular exercise provides to your bones, joints, and mental health are indisputable, it helps to improve the quality of life, increases self-esteem, prevents diseases, reduces stress, and oxygenates the brain. After learning this, are you going to give up these benefits? I'm sure not, we're all going to exercise.

The engagement period is not enough to get to know well the person to whom you will live by his/her side "all his/her life", yes! Because marriage is for "all life". Only the daily coexistence will provide little by little the unknown data that during the romance of courtship can never be obtained. Approach to God. Because marriage represents the maximum love between a man and a woman, it must be conjugated according to the divine purpose with a great sense of humility, joy, delicacy, fidelity, patience, enthusiasm, loyalty, trust among other virtues, that only He can give. Being close to God is essential to nurture the love of the couple. He/She is always first. Give at all times the right place, husband/wife, to each one. The couple first and then the others. Respect and communication. These are very important, otherwise the couple will be individuals thinking about different things and going in different directions. Being honest with each other is vital. Details in piles. It does not require huge expenses of money. A simple "I love you", a delicate gesture of affection, some flattering words, an unexpected kiss on the cheek, a cup of coffee in the morning, remember the anniversaries, a text message on the mobile phone, a call in the middle of the morning ..., will draw a smile on the face of the couple and at home there will be peace, harmony, and happiness. It will be a "bright and cheerful home". Give up. Although it is common to believe that you are always right, in marriage it is elementary to give your arm to twist, because you are not always right. Giving up in the name of love and harmony is heroic. Be well presented. Take care of each other's personal appearance. Find time to go to the beauty salon, to the barbershop, to the spa to maintain the radiant aspect of the first days. Dress to impress him/her. Spend some time alone. Go out for dinner, to the movies, to share a cup of coffee, ice cream or a few drinks. Take a moment to talk. These moments foster the marriage relationship and are conducive to getting to know each other more. The in-laws With matrimony, the couple acquires a new family: the in-laws, brothers-in-law, nephews, others. Marriage is a "complete package" that must remain during "the good and the bad, in sickness and in health, in wealth and in poverty ..." Understanding, communication, generosity and a lot of patience will be required from both partners to successfully maintain good relations among both families, more important between the spouses. In every marriage, there are situations along the way. The interesting thing is to learn to cope with them. Be smart, stubborn, firm, patient and very creative. Marriage, as we have learned, is an indissoluble but beautiful bond between two persons that love and respect each other. Both must overcome with patience all the setbacks and difficulties that come during their journey. Share joys and sorrows, celebrate triumphs and learn from defeats. Always two as one, never individually, no longer two separate individuals, thereafter they become ONE.

My dad's passion is undoubtedly radio. He started at a very early age accompanying my grandfather, fellow broadcaster and journalist, Rafael Velázquez Hurtado at @Radio Jardín Boconó 1460 AM, transcribing the information they received from international news agencies and writing the newscast that was broadcasted on the station. Boconó, for those who do not know, is a small town located in the Venezuelan Andes. At only 14 years of age, and next to my grandfather as director, my father was administrator of the weekly newspaper “La Tribuna” (1966) and later of the fortnightly newspaper “El Boconés”. That was my dad's disposition at that age, he had the ability to carry out such a responsibility and my grandfather knew it. ​ Months before turning 18, he received the Broadcaster Certificate which embarked him on an international career that led him to be known as “Hector Velazquez-Mejia, the voice of the tune” or in Spanish, Hector Velazquez-Mejia, la voz de la sintonia. He is also a radio amateur, and the acronym that distinguishes him internationally is W6-YV-3-DLQ. ​ In 1972, he married my mother, Virginia, whom he met in his hometown. In 1974, as he describes in his autobiography (1994), “two nice things happened in my life, … my first daughter was born, and I received my university degree.” He later adds, “My daughter really brightened my life and that of my wife.” ​ In Mérida, my hometown, he worked at Radio Universidad while studying Public Accounting at the Universidad de Los Andes-Venezuela. He obtained two degrees: A Bachelor in Public Accountant and a Bachelor of Business Administration. Later, he was a professor at the School of Administration of the Faculty of Administration and Economic Sciences at Universidad de Los Andes. He taught Costs I and II, and Financial Administration, among others. Thanks to a scholarship he received from the Inter-American Development Bank (IDB), he studied for a master's degree at the University of Maryland and English at the University of Colorado in Denver and at Georgetown University in Maryland. He earned a Master of Business Administration (MBA). ​ Returning to the radio, his voice also sounded on Radio Cumbre under the direction of Omar Dávila Araque +. On several occasions, he broadcasted La Vuelta al Táchira and some soccer matches from the “Guillermo Soto Rosa” Stadium, in Mérida, Venezuela. He recorded commercials that were broadcasted on Radio Los Andes 1040 AM and on Éxitos 1560 AM. He was, for a brief period, director of the Televisora ​​Andina de Mérida (TAM). Furthermore, he translated into Spanish and at the request of Father Hugo Anzil +, the user's manual of the first study camera that the television station bought. Voice of America-VOA received him in 1984. “Half an hour with the world”, “Good night America” ​​and “Good morning America”, “Scientific Capsule” were witnesses to the long hours that my father dedicated to his beloved profession. The announcers and producers who shared studios and microphones with him, today admire my dad's professionalism, ethics, and love for the radio. They define him as a “journalist with many skills,” Manuela Pinto da Silva expresses in an email. ​ CNN en Español opened its doors to him as a news editor, copy editor, and anchor of the “Ahora” segment. As a CNN correspondent, he broadcasted from Los Angeles, the Michael Jackson trial, various Oscars and Emmy Awards, among many other news events. ​ His journalistic career led him to live in Washington DC, California, Atlanta, and New York. For his distinguished career, he received multiple awards and recognitions such as the Peabody Award in 2005, the Alfred I. Dupont Columbia University Awards in the same year, and the Superior Honor Award from the Voice of America Broadcasting Office, among others. He covered news events in Alaska, Florida, and Mar del Plata (Argentina), among other very interesting places. ​ In the city of Los Angeles, he worked in the public school system as a translator and interpreter. He served the same role in the New York City Department of Education in the Interpretation and Translation Unit, where he spent nearly 15 years with wonderful people. ​ He accompanied me in all my radio and journalistic projects. Likewise, he was the voice of my first communication and marketing radio and TV campaign: “Give meaning to your life, be a priest.” He dedicated long hours of his time to Un café en la Mañana, an informative magazine that I produced and was transmitted by La Romántica 88.7 FM. He was in New York with the production of Panorama Internacional and later La Crónica. Back together in New York, he continued to support me, albeit reluctantly. He was and is a moral, civic, and ethical example for me, my children, and my husband. ​ He coined among us the motto “Together as a family” which he expressed with great emotion every time we celebrated something, when we went to Mass or when we simply ate together. ​ No one is perfect, and he knew it. His character was strong, with a short fuse if you will, a bit of a perfectionist, and he didn't understand humor very well. That is why he used to say, “copy what is good about me and not what is bad”, a phrase that I heard from him all my life. Even if we try to copy him, it is very difficult to reach his human height, his work capacity, his professional ethics, and his openness to forgive. ​ My father's legacy is honesty, integrity, a job well done, sincerity, goodness, and no evil, and that is how they perceived it in others. “Copy the good of me and not the bad”, is a phrase that I heard him say to us all my life. However, even if we try to copy him, it is very difficult to reach his human height, his capacity for work, and his breadth to forgive. ​ Daddy, you have to tell me what it is like over there and what I must do to be with you again! Blessing.

According to the World Health Organization, one in five adults in the United States suffers from a mental illness over their lifetime. Right now, nearly 10 million Americans (1 in 25) are living with serious mental disorder that includes anxiety, depression, and bipolar disorder. In this article, we celebrate mental health awareness as an opportunity to share our feelings and thoughts out loud. Mental health is as important as physical health for adolescents. It is crucial for their development towards adulthood. Dr. Carlú Arias, a Venezuelan psychiatrist, explains that mental health is a state of general well-being, that is, “we feel good about ourselves.” This well-being is directly related to the way we think, how we handle our emotions and how we behave when we are accompanied or alone. “Mental health allows us to maintain personal and family relationships, it allows us to perform at work, school, or university. It allows us to make contributions to our community and to participate in various activities,” says Dr. Arias. Mental health and adolescence Preserving mental health is important because it can affect physical health as well. For example, mental disorders can increase the risk to suffer a stroke, type 2 diabetes, and/or heart disease. In addition, mental health is important in all stages of life. Psychiatry considers that adolescence begins at the age of 10 and ends at 19. The World Health Organization emphasizes that the multiple physical, emotional and social changes that occur during adolescence, including exposure to poverty, abuse, or violence, can make teens even more vulnerable to mental health problems. Dr. Arias highlights that “50% of mental disorders begin in adolescence, at approximately 12 or 13 years of age, and in most cases, they do not receive adequate treatment because they go unnoticed.” Mental health, adolescence, and risk factors The factors that determine the mental health of the adolescent are multiple. The effects will be greater when teens expose to more risk factors. In the first place, because adolescents are in a “duel … they lost their childhood, when they did not have great responsibilities”, describes Arias. Other factors that can contribute to stress during adolescence include the desire for greater autonomy, pressure from their peers, and greater access to and use of technology. In addition, it is a stage in which very important decisions must be made, decisions that will determine adult life, such as the university degree to study, the job to do, and the place to live, among others. The quality of family life and relationships with their peers and the exploration of sexual identity are also risk factors, because “they are in a process of identification, and parents are not role models. They begin to identify with other people, artists, politicians, teachers, and grandparents. Identifying with these people means that they will imitate behaviors, ways of dressing, hairstyle, among others ”. Mental health and biological and socioeconomic risk factors Dr. Arias summarizes two fundamental factors: Biological factors that arise from genetic alterations and socioeconomic factors determined by income, education, and the occupation of the members of the household. Biological factors define “children born with intellectual dysfunction, mental retardation, autism spectrum disorders.” Children of mothers who consume alcohol, drugs, or smoke cigarettes during pregnancy have a higher risk of suffering mental health diseases. “They are born with low weight and alterations in the development of the nervous system from before birth”, describes Dr. Arias. Poverty negatively affects people's mental health, especially the health of adolescents. Therefore, socioeconomic factors are decisive in the mental health of children and adolescents. They are stuck in a vicious circle, without access to quality education or new technologies, poor diet, and lack of medical assistance that prevents them from joining society through education and formal jobs that help them get out of poverty. ​ Mental health disorders, symptoms, and professional help When adolescents have mental health disorders, they can give us a series of signals that should ignite our hearts to intervene and seek help. Some symptoms are: 1. Changes in sleep pattern. 2. Isolation from family, friends, or from sports, and cultural activities. 3. Changes in academic performance. 4. Consumption of alcohol and drugs. 5. Sudden mood swings. 6. Crying for no apparent reason. 7. Expressions of hopelessness. 8. Lack of motivation. 9. Lack of self-esteem. More serious symptoms: 1. Self-mutilation: cutting, wounding, flogging themselves. 2. Suicidal thoughts and/or conversations. The key is to take a holistic approach and seek professional help. Psychologists, psychiatrists, and family doctors are the best people to guide you and your family in these cases. Don't get carried away by the stigma that often accompanies mental illness, seek help, join a support group, doesn't identify with your illness. Mental health, family, and the role of parents It is also important to have a supportive environment at school, in the general community, and in the family. Marital conflicts (separations or divorces) or different forms of abuse (physical and mental abuse, sexual abuse, and neglect of care) are the most frequent associated factors. “Dysfunctional families alter the mental health of adolescents,” emphasizes the psychiatrist. “In the family, we learn values, honesty, and religious values. We learn to face situations in some way ”, adds the doctor. The family is the primary model and contributes to the mental health of adolescents. Parents should avoid comparisons between siblings and other family members, ask how to support them, keep promises, be present at moments that are important to them, and be clear about the parenting role. In addition, parents must discipline, and guide their life. Friends are accomplices and play, the role of parents is very different. Spend quality time talking with teens and being open to “taboo” topics like sexuality, birth control, drugs, alcohol, love, dating, and falling in love. Showing affection to their children, both females, and males is very important. It is very common for parents not to show affection to their male children for fear of homosexuality. Dr. Arias stressed that, especially among Hispanic families, and pointed out that “they cannot be afraid to express affection to their boys. On the contrary, it is a gesture that they (their children) will be grateful for a lifetime ”. Promotion of mental health in adolescents The promotion of adolescent mental health aims at strengthening their ability to regulate their emotions, promote alternatives to risky behaviors, develop resilience in difficult situations and promote favorable environments and social networks for the present and the future. “Give children the opportunity to learn another language, to travel, to learn to cook, to take a painting course or some course that they like. We (parents) don't know how long we will be present in their lives, and sometimes these courses help them earn a living ”, advises Dr. Arias. The family facilitates the stability and development of its members. Protection, human exchange, and learning make the family the basis for coexistence that prepares the citizens of the future. Let's strengthen our capacities by giving love, trust, and opportunities to our teenagers.

Women's breasts are a symbol of femininity. They are for many men their favorite area in women. And, they fulfill a very important function during motherhood: to feed our children. At an early age, we have to start taking care of them so that they remain slim and healthy. The seismologist Jesús Arias, from the Unidad de Mastologíat at Clinica La Viña in Venezuela, explains that “breasts are glands that are very sensitive to the action of certain hormones produced by the woman's body.” The most common are ovarian hormones: estrogens and progesterone that have direct activity on the glands and make them “evolve depending on the moment in which the woman is”, this is menstruation, breastfeeding, and menopause, among others. ​ The breasts, like other parts of the body, deserve special attention. Adopting certain lifestyles and daily habits from an early age helps to considerably reduce certain risk factors. ​ 1. Balanced diet and hydration: Anything that affects the functioning of hormones in the body, will influence the health of the mammary glands in a medium or long way, positively or negatively. Food plays an important role, in reducing fat consumption, although they provide energy and favor the absorption of certain vitamins, and avoiding trans and saturated fats will control the negative impact that fats have on health. ​ “Vegetables have a number of components, which when consumed in sufficient amounts on a daily basis, can promote the healthy activity of hormones and thus improve breast health and general health,” explains Dr. Arias. Similarly, he recommends drinking enough water to avoid hormonal imbalance due to dehydration. ​ 2. Physical activity and stress reduction: Being overweight and sedentary considerably increases the risks of suffering serious problems such as benign tumors, mastalgia, cysts, breast inflammation, or breast cancer. ​ The toning of the pectoral muscles helps to maintain the firmness of the breasts and to combat the effects of gravity over the years. Walking, yoga, dance therapy, and going to the gym all help balance hormones. “It should not be hours, nor every day, but it is important to exercise frequently,” emphasizes Dr. Arias. ​ Studies show that women are more likely than men to experience symptoms of stress, so it is important to reduce stress to live well. A person subjected to high levels of stress for a long time may suffer from cardiovascular, neurological, psychological, but also hormonal problems “the imbalance can lead to diseases related to the breasts in the long term. ​ 3. Alcohol and cigarettes: Other habits such as smoking cigarettes or excessive alcohol consumption are directly related to an increased risk of breast cancer. It is not about eliminating the consumption of these products, but about doing it in “moderation”, adds. ​ “Tobacco use increases the risk of developing breast cancer in women, especially those who started smoking before having their first child”. This is the conclusion of the study, Active Smoking, and Breast Cancer Risk: Original Cohort Data and Meta-Analysis”, in Spanish (Active smoking and breast cancer risks: original cohort data and meta-analysis), study published in the Bulletin of the National Cancer Institute (Journal of the National Cancer Institute), on February 28, 2013. ​ 4. Monthly, annual and specialized control Beyond these basic cares, monthly control can help prevent possible breast cancer, because the early detection of any condition in the breasts can be essential for its treatment and cure. ​ As a habit, it is advisable to perform a self-exam to look for changes in the breast tissue. Every woman should know her breasts in shape, size, and texture. Doctors recognize that this is good management practice. ​ If you notice changes, it is important to see a doctor. “Changes in the shape of the skin, nodules, pain, discomfort, breast swelling, discharge from the nipple.” However, this should be part of a preventive rather than a curative plan. ​ General care for breast health necessarily includes screening and early diagnosis that must be done at least once a year. “This plan should start from the age of 35, consultation with the seismologist, mammography and breast ultrasound,” recommends Arias and before that age, he suggests performing ultrasounds once a year. ​ Men and mammary glands Men should not undergo the same prevention and early diagnosis plans that every woman needs. Only 1 in 100 cases of breast cancer in the United States is diagnosed in men. ​ Tips Good nutrition: Low in saturated and trans fats and high in unsaturated fats. Protein consumption, especially white meat. Consumption of vegetables. Physical activity. Reduce stressors. Reduce the consumption of cigarettes and alcohol. Control: Monthly: (breast self-exam). Annual: + 35 years: specialized medical consultation, mammography, and breast ultrasound. -35 years: breast ultrasound.

From diversity, we can learn a lot. Diversity means “a lot of several things”. Cultural, ethnic, linguistic, biological, sexual, functional diversity. Very different systems or lifestyles. Even clothes that are totally different from ours. Ideas and concepts that make them very interesting and very valuable. Living in New York City helped me understand the value of diversity. New Yorkers have the opportunity to share experiences with people from all parts of the planet. In fact, the Business Insider website published that of the Endangered Languages, “at least 800 are spoken in New York City, and in Queens County, they are spoken more than anywhere else.” This is wonderful because along with the diversity of languages, comes the diversity of culinary traditions, culture, and religion. And I find real value in all this. A life without diversity would be extremely boring. I don't like routines, much fewer tapestries of the same color. By this I mean that it is important to respect and not to criticize. Be empathetic. Not believing that we are better or superior to others for being “different” from us. What for us is “different”, strange or super rare, for them, it is the most normal, it is the regular, it is natural because it is their lifestyle, it is their life. In such a case, we are also different for them. ​ The human body is another clear example of diversity. Each organ has a specific function. The body is not just a heart or stomach. If so, it would be the heart or stomach, not the human body. ​ Therefore, by the same nature, everything around us is different. If each day in itself is different, instead of criticizing or observing the differences, we can focus on the value of each difference and what they represent for our personal lives. I can't imagine a world where we all dress the same, with the same skills and abilities, and doing the same job. ​ In Venezuela, they say: “In variety lies the taste”. In consequence, we must appreciate the value that diversity has for our lives. The opportunity to meet people different from us, to learn about new cultures, to live in new situations, to encounter new languages, or to taste new flavors, is a profit. ​ By valuing diversity, we gain personal growth, information, experience… We acquire information that we can pass on to our children and grandchildren. We have interesting topics for conversation with others. So, let's take advantage of diversity in the best way, learning, respecting, and valuing those who offer us that opportunity.

According to the World Health Organization, cardiovascular disease is the leading cause of death worldwide. Every year, more people die from CVD than from any other cause. However, most of these ailments can be prevented by acting on time on risk factors and adopting healthy lifestyles. Among the risk factors mentioned by the WHO are: tobacco smoke, unhealthy diets, obesity, physical inactivity, or excessive consumption of alcoholic beverages. In addition to all of that, there is clear scientific evidence that cardiovascular diseases in the general population associated with psychosocial diseases and high levels of stress. The Venezuelan cardiologist-internist, Francisco Rivero Valera, explained to lower stress levels and reduce risk factors for the onset of cardiovascular diseases, it is advisable to do an hour of regular and daily exercise, but controlled by a specialist physician. Outdoor walks, swimming, or cycling are other recommended sports and/or activities. Food should be healthy, balanced, and must be consumed neatly. It is important to always eat at the same time and adapt it to the climate or region where you live. The needs of the body in winter are not the same needs as in summer, stated Dr. Rivero. He also remarked that being surrounded by positive people, natural environments, listen to music,- especially instrumental music-, practice yoga, laughter therapy, or dance therapy, helps lower stress levels. This lifestyle will lead to a healthy life with a lower risk to suffer cardiovascular or psychosocial disease. ​ Additional recommendations to reduce stress levels Avoid watching, reading, or listening to news reports before bedtime. Avoid heavy conversations, heated and meaningless. Negative comments about the economic, social, or political events in your country. You do not have control over those situations. Watch funny or family-style movies. Avoid the cinema of suspense, horror, or drama. That's what life is for … Listen to jokes. Read books, specialized magazines, stories. Visit museums, theme parks, others. Observe nature. Breathe deeply. Spend time with your loved ones. Generate healthy, fun, entertaining, and educational conversations. Have a pet at home: a cat, a dog, a rabbit. They will provide you with a fun and loving company, and they will gladden your life. Be grateful. Finally, BE HAPPY. Miji Velazquez JOIN MY MAILING LIST New York, US Subscribe ©2017 by Miji V