Dear reaDer
As we present this issue of LivingWell, we’re thrilled to feature KES on our cover. Beyond creating infectious soca rhythms, he embodies the joy and energy that defines true wellness. In our cover story, he shares how he maintains his dynamic stage presence while balancing a global music career.
This issue explores the science of musical wellness, from its impact on workouts to stress management. We dive into spiritual selfcare practices, offer guidance on financial discipline, and present nutritious recipes and an invigorating strength training program.
Consider this your wellness playlist – each article carefully chosen to inspire and guide your journey to better living.
Let’s make wellness our favorite melody.
Sam & San
If you happen to be over the age of 35, there is a good chance you’ve either held a crying baby who immediately stopped crying or stroked an anxious furry animal who then drew towards you, or both. Stick a pin in these pleasant memories for a second and we will circle back.
What if I told you that the wellness of being, otherwise known as Happiness, can be hacked. Hacking usually has a negative connotation but, in this context, it is used to imply that which we seek can be conjured, merely by understanding their origin and learning which keys can gain us access.
There are four well known horsemen of happiness. Neurotransmitters and hormones of the brain which have predictable positive effects on our mood, our sense of wellbeing and the fuel which ignites what the French call, Le joi D’ vivre or the joy of life:
• Dopamine
• Oxytocin
• Serotonin
• Endorphins.
Dopamine is a type of hybrid neurotransmitter/ hormone. One can think of it as the ‘satisfaction hormone’. It gives you feelings of pleasure through completion of a task and achieving a goal. Hacking is achieved by motivating yourself to succeed at mini goals you set for yourself during the day, knowing this reward chemical will be released. The beauty in this hack is that you can store a list of ‘go-to’ achievements already performed and keep going back to them either visually or by memory, to induce continued dopamine release. Even savouring a delicious meal slowly and appreciating how your tastebuds respond, can release this hormone.
Oxytocin, nicknamed ‘The love hormone’, is a very potent brain chemical. The common thread for its release is being in the company of others. On the lower level, socializing with friends and family can get the ball rolling. On the second level, there is positive pet and /or animal
interactions. Oxytocin surges tremendously from high intimacy or from sexual gratification with a significant other. That bonding experience felt during the post coital period is 100% due to being under the intense influence of oxytocin.
Serotonin is similar in many ways to dopamine. It has a vast array of complex effects on the human body, but it is no doubt involved in producing and maintaining the ‘chill’ mood. To hack Serotonin production think of quiet natural interactions and the outdoors. Think of being exposed to the sunlight on a stroll through the forest. Think of mindful meditation, growing plants and tending to your own green garden. Generating a sense of gratitude for anything specific in your life will surge your serotonin.
Endorphins are a family of neurotransmitters that can soothe physical pain and discomfort. Have you heard of ‘the runner’s high’? Typically released
from intense exercise but there is a sweet spot located at some level in your physical activity spectrum. Another common thread observed that you can use to hack the release of endorphins is allowing yourself to be entertained by the arts. Listening to your preferred music or your favorite comedian producing laughter or just enjoying a well-made movie can release your endorphins. Another hack is by consuming the essential amino acid called tryptophan. It can be found in turkey meat, bananas, some cheeses, some nuts and in wine.
So, then you can ask yourself; Is there a single activity that can potentially activate the release of all four of these feel-good hormones at the same time? Remember the puppy interaction from the beginning of the article? Frolicking and laughing with said excited puppy, in your sun-drenched backyard garden after giving her a bath, would cover all these bases for release of your knapsack of happiness chemicals.
Digital Detox
In our hyperconnected world, the constant ping of notifications, endless social media scrolling, and 24/7 email accessibility have become the norm. While technology has undoubtedly enhanced our lives in countless ways, many people are discovering the need to step back and reassess their digital habits. Enter the digital detox – a deliberate and temporary break from digital devices and online connectivity.
Understanding Digital Overwhelm
The average person spends over seven hours per day on screens, excluding workrelated usage. This constant connectivity can lead to various issues, including decreased attention span, disrupted sleep patterns, increased anxiety, and strained relationships. The psychological phenomenon of "fear of missing out" (FOMO) keeps many
of us tethered to our devices, creating a cycle of dependency that can be challenging to break.
Benefits of Digital Detoxing
Taking regular breaks from digital devices can yield surprising benefits. Many people report improved sleep quality, better face-toface relationships, increased productivity, and enhanced mental clarity. Physical benefits can include reduced eye strain, better posture, and decreased neck and shoulder tension. Perhaps most importantly, stepping away from screens allows us to reconnect with ourselves and our immediate environment.
Practical Steps for a Digital Detox
Rather than attempting a complete technology blackout, consider implementing these manageable strategies:
“
The average person spends over seven hours per day on screens, excluding workrelated usage"
Start with designated tech-free times, such as during meals or the first hour after waking. This creates natural boundaries and helps establish new habits.
Create physical distance from your devices. Charge your phone outside your bedroom and designate tech-free zones in your home where devices are not allowed.
Replace digital activities with analog alternatives. Read physical books, write in a journal, or engage in face-toface conversations. These activities often provide deeper satisfaction than their digital counterparts.
Practice mindful technology use by turning off non-essential notifications and setting specific times to check email and social media. This helps break the habit of reactive phone checking.
Maintaining Balance Long-term
The goal of a digital detox isn't to completely eliminate technology but to develop a healthier relationship with it. After your initial detox period, establish sustainable boundaries that work for your lifestyle. This might mean implementing regular "digital sabbaticals" on weekends, setting aside dedicated offline hours each day, or choosing specific apps and platforms to eliminate or limit.
Moving Forward
The ability to disconnect becomes not just a luxury but a necessity for maintaining
“The ability to disconnect becomes not just a luxury but a necessity for maintaining mental and physical well-being”
mental and physical well-being. By taking control of our relationship with technology, we can harness its benefits while preventing it from overwhelming our lives.
Remember that digital wellness is highly personal – what works for one person may not work for another. The key is to experiment with different approaches and find a balance that enhances rather than detracts from your quality of life. Start small, be consistent, and watch as the benefits of occasional disconnection enrich your daily experience.
KES UNITES THE WORLD With Cocoa Tea and Caribbean Vibes
Breaking Barriers with Caribbean Beats
I’z the cocoa tea, you’s the sugar, and together we are complete” – these catchy words have taken the Caribbean by storm. Trinidadian singer Kees Dieffenthaller, better known as Kes, is captivating the region with his latest hit, Cocoa Tea. From fans sharing dance videos to cocoa tea-making challenges spreading across Trinidad and Tobago, Canada, Guyana, Barbados, New York, Arizona, and Turks and Caicos, the song is infusing a true Caribbean vibe and uniting people everywhere. Adding to the song’s charm and undeniable allure is Kes himself—a charming, aesthetically pleasing, singer adored by fans, especially the ladies.
ADVO had the opportunity of interviewing Kes and learning more about the artiste who is known to bring infectious music that makes people dance, feel and connect. He shared with us the inspirations, philosophies, and creative journey that define his work and vision.
Living Well, Caribbean Style
For Kes, the vibrant energy of the Caribbean fuels his creativity. “Our free spirit, natural creativity, and how we make the best out of what we got—that’s what inspires me most,” he said. His music captures the essence of living well and Caribbean style. Asked how he defines those things and
“Our music and culture are the strings that hold us together. Even enemies could love the same song and share the same sentiment for where they’re from.”
how does music and culture play a role in his well-being, Kes said, “Living well to me is finding that balance between enjoying your moment and being productive. Our music and culture are the strings that hold us together. Even enemies could love the same song and share the same sentiment for where they’re from.”
KES (aka KES THE BAND) truly represents the vibrant melting pot of Trinidad and Tobago, blending soca, reggae, pop, Afrobeats, and rock into infectious hits like “Wotless,” “Savannah Grass,” and “Hello.” The band has performed with icons like Will Smith and Major Lazer, and collaborated with stars like Wizkid and Snoop Dogg. Its 2020 live album ‘We Home’ showcased the band’s dynamic stage presence,
Story by: Bavina Sookdeo Writer/Media Consultant
earning global acclaim. From hosting the annual Tuesday on the Rocks concert to winning International Soca Monarch and Road March titles, KES continues to elevate Caribbean music worldwide.
Despite his success, he finds peace in the simple pleasures of life. “I explore my island as a tourist. I go to the beaches and rivers whenever I feel and never take it for granted” he pointed out. “We have access to so much beauty but sometimes when you have a pool in your backyard you rarely swim in it. I recharge in my beautiful island whenever I can, however I can. Whether it be enjoying our natural settings or just holding a reasoning with others over a lovely meal...it’s the little things that bring me back to my centre.”
Balancing his career and well-being is vital to his music and outlook. As for how Kes balances it all, the artiste explained, “This is what I do. I was blessed to be a part of a bigger group that brings this energy into this world. Life is a balancing act so I’m constantly tweaking what balance looks like as we are in constant motion. Art is a reflection of life. I want to feel inspired to create so keeping a
balanced living, mentally, physically and spiritually keeps my vessel in a healthy state to create art that is true to me.”
Known for his uplifting and joyous songs, Kes strives to “raise vibrations” through his music. “I hope that what I feel when we are making our art is transferred to
“
I explore my island as a tourist... We have access to so much beauty but sometimes when you have a pool in your backyard you rarely swim in it.”
everyone who receives it,” he said. “I truly enjoy cooking up a great piece of work and sharing it with others. If the music changes your day or your outlook, I’ve done what I was seeking to do – raise the vibrations.”
The Magic Behind Cocoa Tea
And this is exactly what Cocoa Tea, now a global anthem, has done. Giving listeners that touch of nostalgia and vibe that just make them want to move, the collaboration with Tano (producer) and Mical Teja (artist and songwriter), has brought this simple yet powerful song to life, celebrating something
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one of the keys to wellness MUSIC
Music is a powerful tool for enhancing overall wellbeing. It positively impacts mental, emotional, physical, and social health, making it a key resource for living well.
We now have access to music from a variety of sources, we can go old school vinyl records, to the more modern era of Youtube, downloading your preferred genre on the laptop, cell phone and iPads. Taste in music varies according to the individual but it is recommended that your music selection would be balanced embracing a cross section of genres since music affects your mood be it relaxation or motivation.but just listening isn’t all, why not sing and dance to your favourite songs to lift your mood as well as to stay active. Better yet, if younger musically inclined learners to play an instrument!
Songs, instrumental or lyrical can be used to relieve and enhance wellness in several areas.
Mental Wellness
Stress Reduction: Listening to calming music reduces cortisol levels, helping to lower stress. Classical, instrumental, or nature-inspired music is particularly effective.
Memory Enhancement: Music therapy has shown benefits in improving memory and cognitive function, especially for individuals with dementia or Alzheimer’s.
Emotional Wellness
Mood Regulation: Uplifting or favorite songs can improve mood, while sad songs may help process emotions and foster emotional release.
Mindfulness and Meditation: Music used during meditation or mindfulness practice can deepen relaxation and help anchor attention.
“Don’t just listen - sing and dance to your favourite songs to lift your mood and stay active”
Social Wellness
Building Connections: Music brings people together, whether through concerts, choirs, or informal gatherings.
Cultural Awareness: Exploring music from different cultures broadens understanding and appreciation of diverse traditions.
Therapeutic Communication:
Group music therapy encourages connection and communication in a supportive environment.
Spiritual Wellness
Deepening Reflection: Music can inspire introspection, promote spiritual growth, and help connect individuals to something greater than themselves.
Gratitude and Joy: Uplifting or sacred music can evoke feelings of gratitude, wonder, and joy.
Beyond Beauty Ronald Fenty on Judging Mrs. World
In an exclusive interview following the Mrs. World 2025 pageant, Ronald Fenty, first-time judge and father of global icon Rihanna, shared his insights into the competition, the judging process, and the qualities that made Mrs. South Africa, Tshego Gaelae, the deserving winner. Held on January 30, 2025, the pageant celebrated not just beauty but the strength, intelligence, and purpose of married women from around the world.
Preparing for the Role
Mr. Fenty approached his role as a judge with dedication and seriousness. He familiarized himself with the pageant’s wmission and criteria, which emphasized grace, intelligence, confidence, and the ability to inspire. “It’s far more than beauty,” he explained. “We evaluated poise, communication skills, advocacy, and overall stage presence.” To better understand what it takes to win, he also studied past winners, noting the qualities that set them apart.
Surprises and Challenges
As a first-time judge, Fenty was struck by the immense preparation and effort behind the scenes. “These women aren’t just showing up to be judged on beauty,” he said. “They come with strong personal stories, platforms, and ambitions. Their passion and resilience were truly inspiring.”
The most challenging aspect, he admitted, was making final decisions when so many contestants had unique strengths. “Some were powerful speakers, while others had a magnetic presence,” he shared. To remain objective,
Ronald Fenty
Fenty relied on the official criteria, took detailed notes, and engaged in discussions with fellow judges. “We had to look beyond personal preferences and assess who truly embodied the spirit of Mrs. World.”
A Day in the Life of a Judge
The competition days were described as packed with activity, starting with early morning briefings and ending with latenight deliberations. “We attended interviews, rehearsals, and the main competitions, met with other judges to compare insights, and even interacted with contestants outside formal judging,” he said. Despite the demanding schedule, the energy and excitement made it all worthwhile.
Beyond Physical Appearance
For Fenty, the most important qualities in a contestant were confidence, authenticity, and the ability to connect with others. “A Mrs. World winner should inspire, lead, and represent women globally,” he emphasized. He paid close attention to unscripted moments, observing how contestants interacted with each other, responded under pressure, and demonstrated a genuine sense of purpose.
Why Miss South Africa Stood Out
Tshego Gaelae, the winner from South Africa, impressed Fenty with her grace, intelligence, and strong presence. “She was confident yet humble, poised yet approachable,” he said. “She spoke with purpose, had a clear vision for what she wanted to do with the title, and showed resilience in her journey. She embodied everything Mrs. World stands for—a woman who uplifts others and leads with strength and compassion.”
Tshego Gaelae
Rihanna’s Influence on His Perspective
He acknowledged how his daughter Rihanna’s success in breaking traditional beauty standards influenced his perspective. “Rihanna has always pushed boundaries,” he said. “Seeing her redefine beauty and success made me appreciate individuality even more. Competitions like Mrs. World should celebrate diverse forms of beauty, strength, and leadership.”
A Message to Women Worldwide
Mr. Fenty hopes this year’s pageant sends a powerful message to women everywhere: “Beauty isn’t just about appearance—it’s about confidence, purpose, and the ability to uplift others. Every contestant had a unique story, proving that being a married
woman, a mother, or a professional doesn’t limit you. Women can have it all and still chase their dreams.”
Future Judging and Advice
Mr. Fenty expressed his willingness to judge future pageants, calling the experience eye-opening and rewarding. His advice to first-time judges? “Come in with an open mind, take your role seriously, and remember that you’re not just looking for a winner—you’re recognizing a woman who will go on to inspire others.”
Ronald Fenty’s reflections on the Mrs. World 2025 pageant highlight its celebration of women who are not only beautiful but also intelligent, resilient, and purposeful. Tshego Gaelae’s victory is a testament to the power of authenticity and the ability to inspire—a true embodiment of what it means to be Mrs. World.
From left: Ronald Fenty, his daughter, Samantha Smith, Mrs World 2025 - Tshego Gaelae and Ronald Fenty’s Fiancé, Rosemary McKnight.
Known as ‘The King of Soca,’ Machel Montano is set to compete in this year’s Chutney Soca Monarch (CSM) in Trinidad. The artiste has been embracing a journey of wellness, sharing in a November 2023 Instagram post, “Four years ago, I decided to live more consciously.”
With 10 Road March and seven Soca Monarch titles under his belt, Montano will compete in the semi-finals on February 8.
George Singh, CEO of Southex and founder of CSM, expressed his excitement saying, “I think Machel brings a lot to the table. He is the soca king of the world, he is also one of the most famous artistes in the Caribbean and I think his presence on stage will definitely impact the competition and the industry in a very positive way.” Singh added, “He did say to me that Chutney Soca is something that he loves…it is dear to him and he wanted to really do something for the genre of music.”
Chutney music genre was created in the 1940s by Indian immigrants who journeyed to work in the Caribbean. They fused Indian folk music, with calypso and soca music, with Bollywood influences being added in later years.
Started in 1996, CSM is now in its 30th year. According to Singh, the event has since grown at a phenomenal rate and today stands out on Trinidad’s Carnival calendar of events as one of the most important. He said it is known as the biggest chutney event and has really developed the industry. “It has really blown up something that really
Machel Montano
George Singh
Photo Courtesy: George Singh
Machel Montano’s Mindful Evolution
Meets
Trinidad’s Chutney Soca Legacy
Historic 30th Anniversary of Trinidad’s Chutney Soca Monarch as Machel Montano Joins the Competition on March 1 at Skinner Park, San Fernando, Trinidad.
existed in a miniscule way in 1996” Singh related. “With the entry of CSM into the Carnival market, we got more producers, artistes, dancers and tassa groups involved. It even created a chutney soca season which is now very relevant and starts around the end of November into Carnival.”
Asked how he feels about the 30th anniversary, Singh stated, “Thirty years is definitely a milestone. It feels like a lifetime, but I feel great about celebrating 30 years of CSM. I don’t think I would have gotten here without the support and contributions of the artistes who were very influential in how CSM developed over the last 30 years.”
This year the event will be distributed by the US-based International Film Group taking Chutney Soca to audiences worldwide via platforms like AppleTV, Roku, Android TV, and more.
As for the future of CSM, Singh disclosed that ideas are really out of the box for the 2026 competition. “I think based on the discussions we are having, there will be a significant rise in Chutney Soca music across the globe” he beamed. “We expect the competition to grow and go global. I look forward to pushing the international partnerships we have now established. I would like to see chutney soca music break into mainstream entertainment globally and I would like to see some of our chutney soca artistes on the mainstage of international music.”
With Bmobile as its title sponsor, CSM30 will be held on March 1 at Skinner Park, San Fernando, Trinidad.
Story by: Bavina Sookdeo Writer/Media Consultant
Welcoming a Year Rooted in DISCIPLINE
By Keisha Blades
Every January, the world buzzes with the promise of fresh starts. We set bold resolutions, fueled by motivation and excitement. But let’s be honest: motivation is unreliable. It’s like a spark—bright but fleeting. Discipline, on the other hand, is the slow, steady fire that keeps us moving forward long after that initial burst of energy fades.
This year, I’ve decided to root my goals in discipline. Why? Because discipline is what shows up on the days when motivation doesn’t. It’s the reason I lace up my running shoes when it’s easier to stay in bed or prepare nourishing meals when I’d rather reach for something quick and sugary.
Fitness Goals: Staying Strong and Ready
Having already completed a half marathon, I know the thrill of crossing the finish line— but I also know the hard work it takes to get there. With another half marathon and several running events on the horizon, discipline is my best ally. It’s what drives me to stick to my training schedule, even on the days when I’d rather rest.
At this stage in my life, it’s not just about finishing a race—it’s about feeling
strong and vital every day. At the age of forty, I’m committed to being in the best shape of my life. That means balancing running with strength training, mobility work, and recovery.
“Consistency now means strength and vitality later.”
Discipline ensures I stay on track, reminding me that showing up for myself today builds the foundation for a healthier, stronger tomorrow.
Eating Well: Taming
My Sweet Tooth
I’ll admit it—my sweet tooth can be a challenge at times. But I’ve learned that eating well doesn’t have to mean restriction. This year, I’m
focusing on balance. Discipline means prioritizing whole, nourishing foods that fuel my body while allowing room for the occasional sweet treat.
Planning meals and snacks has been a game-changer. By being intentional, I’m better equipped to make choices that align with my goals rather than giving in to convenience.
“Eating well is about making more good choices than bad ones, day after day.”
This approach helps me feel energized and ready to tackle whatever the day brings, whether it’s a long run or a demanding work schedule.
Prioritizing Rest: The Discipline of Recovery
In a culture that glorifies hustle, rest often feels like a luxury. But I’ve come to see it as a necessity. Sleep is a nonnegotiable part of my wellness routine, and discipline ensures I stick to a consistent bedtime—even when I’d rather binge watch a new series on Netflix.
Rest isn’t just physical; it’s mental. Taking time to pause, reflect, and enjoy quiet moments is how I recharge.
“Slowing down is just as important as speeding up.”
By prioritizing rest, I’m able to show up as my best self. Stronger and more focused in every area of my life.
Building a Year of Strength and Balance
This year, my goals are grounded in the belief that progress comes from steady, intentional actions. Discipline ties everything together—whether it’s preparing for a half marathon, making healthier food choices, or prioritizing rest.
“It’s not about perfect days—it’s about showing up consistently for what matters most.”
Here’s to a Year of Strength and Growth
As we embrace this year rooted in discipline, let’s remember that it’s the small, intentional steps that lead to big change. Let’s show up for ourselves— one deliberate action at a time.
[<<< Continued from page 20]
as universal as cocoa tea. Asked what inspired the song, and how it reflects his artistic vision for 2025, Kes reflected, “The song is about home and home is where the heart is. I loved the fact that it’s about something as common to us as cocoa tea, because that’s the common ground. We all feel at home when we think of that. I enjoy the application of calypso and soca and combining it with the sonics of the world. The style of the song is enjoyed at home but also elsewhere. There’s a science to that and I hope to keep getting better at it.”
As for how he feels about the overwhelming global response and the opportunities Cocoa Tea has opened up, the humble Kes stated, “Truly grateful of course, but also blown away and always learning. It’s really inspiring to see us connect through this song on a human level and it reinforces the fact that something from the heart will always resonate how and where it should.”
Gratitude is a cornerstone of Kes’ philosophy. “I’m a student of life. I’m always learning, being grateful in the first place is fertile soil. In that way I am able to receive the messages I need to, to improve my way
forward, find balance and realise my dreams.” Fans might be surprised to learn that Kes has a passion for drawing, which he hopes to explore further.
He believes no man is an island. “A healthy and inspired community is essential to put out the best work,” he said, quoting the legendary calypsonian Lord Nelson: “‘All ah we is one family.’” From his bandmates to talented contributors on and off the island, collaboration is at the heart of his success. “As a family we would move forward in a sustainable way. We have to believe together before the world believes it.”
Twenty Years of Musical Evolution
Reflecting on two decades in the industry, Kes remains grateful. “Twenty years later I’ve learnt that the same dreams and visions you have as a kid hold power and come true and it’s no different to what you have to do in the present. Always create from a pure place. Never lose your inner fire. That’s why stepping back and reflecting is important, because we all need a realignment to our true purpose at times,” he said.
As Kes The Band approaches its 20th anniversary and prepares for IZWE 2025, Kes looks ahead with excitement. “The vision is to continue stretching the boundaries and breaking barriers while contributing to create healthier roots as a genre. Like a growing tree.”
party in the streets in Brooklyn, in the cold by the way, after our sold-out show at the Brooklyn Paramount. It filled my heart with joy to see everyone take over the streets like that. It’s what this energy is all about and it’s contagious.”
Building Bridges Through Music
Kes sees Caribbean music, especially soca, as a unifying force. “Soca reminds people of our humanity and shared spirit,” he pointed out. He envisions Kes The Band as a bridge connecting worlds through the power of Caribbean music. “We’re gonna continue to be giving the world our music and bringing worlds together
“Living well to me is finding that balance between enjoying your moment and being productive”
in any way that we can” he stated.
Questioned on interesting or unexpected moments from his recent US East Coast tour he shared, “Hands down the random
So what would the man who brought the world together over a cup of Cocoa Tea want his adoring fans to take away from his music as he continues to break boundaries internationally? He sent out this message, “Thank you for being on this journey with me and always believing in me, even when I don’t believe in myself. Trust that I do this from my heart and want to give only my best in anything I bring forward. Come with me let’s break these walls together.”
To aspiring artists, he advises: “Your most important asset is your vision, what you imagine for yourself. Stay the course, keep choosing the truth and you will manifest it.”
Advo congratulates Kes on breaking barriers and taking us along with him. Let’s raise our cups of Cocoa Tea as we say cheers to Kes, cheers to living well and cheers to dreaming big!
LEESHA EMPOWERING PATIENTS
PROVIDING RENAL CARE
For patients facing end-stage renal disease, the choice of dialysis can significantly impact their lifestyle. Leesha Gaskin, a clinical nurse specializing in renal care at Bryden Stokes, is dedicated to guiding both patients and fellow nurses through the intricacies of dialysis treatment.
She spends her days training patients and nurses on the use of different dialysis machines, ensuring that when patients reach the stage where their kidneys can no longer function efficiently, they receive the best possible care—whether through dialysis or a kidney transplant referral.
For those leading busy lives, peritoneal dialysis (PD) is often the preferred choice. "If you're constantly on the go, attend school, or run a business, then PD is the way to go," Gaskin explains. "It allows you to maintain your lifestyle and independence." On the other hand, for patients who don’t mind dedicating a few hours a few times a week, in-center dialysis remains a viable option.
Beyond convenience, PD also offers clinical benefits. “For those considering a kidney transplant in the future, PD is the best option right now—it’s gentler on the body,” Gaskin adds.
Calorically-dense, nutritionally-complete formula for patients on dialysis
Formulated to meet specific recommendations in the A.S.P.E.N. Clinical Guidelines: Nutrition Support in Adult Acute and Chronic Renal Failure1*
More flavors, more choices: Vanilla & Strawberry
• Flavor variety may help promote patient adherence and enjoyment
Reduced electrolyte levels to help manage imbalances (per 8 fl oz serving)2
• 225-230 mg potassium, 220-225 mg sodium, 195-200 mg phosphorus, 200 mg calcium per 8 fl oz serving
Increased protein content to help maintain lean muscle mass2
• 19% of calories from protein
• 21.6-22 g protein per 8 fl oz serving
Calorically dense to help manage fluid restrictions
• 2.0 calories/mL, 475 calories/serving
**The above statement is for informational purposes only. No endorsement by A.S.P.E.N. of NOVASOURCE ® RENAL formula or any other Nestlé Health Science brand or product is implied or intended.
Many patients find in-center dialysis challenging, citing issues such as frequent hospital visits, the strict dietary restrictions, and difficulties arranging transportation. "They just prefer their independence," she says.
To ensure that patients undergoing home dialysis stay on track, Gaskin and her team conduct regular home visits. “We assess the environment, the machine, and the patient’s general well-being, making sure everything is in order.”
Through her work, Gaskin is not only helping patients manage their treatment but also empowering them to maintain a sense of control over their health and lifestyle.
Finding Calm in the Chaos: Simple Stress-Relief Strategies That Actually Work
In a world where notifications never stop and to-do lists seem endless, stress has become our constant companion. Yet the solution doesn't always require a weekend retreat or an expensive wellness subscription. Simple, science-backed techniques can help you regain your balance in minutes, not months.
"Stress isn't just in your head—it's in your body," explains Dr. Sarah Chen, a neuropsychologist at Pacific Wellness Institute. "When we address both the physical and mental aspects of stress, we create more effective relief."
The 90-Second Reset
Your body's stress response typically lasts about 90 seconds. Understanding this biological fact gives us a
powerful tool: if we can interrupt the cycle for just that long, we can often prevent stress from spiraling. Try this three-step approach:
First, take three deep belly breaths, extending your exhale longer than your inhale. This activates your parasympathetic nervous system—your body's natural calming mechanism. Next, drop your shoulders and unclench your jaw (yes, it's probably tense right now). Finally, name three things you can see, two things you can hear, and one thing you can touch. This grounding technique pulls you out of your stress spiral and back into the present moment.
Movement as Medicine
"People often think they need an hour-long workout to reduce stress," says Marcus Rodriguez, a certified stress management coach. "But even micro-movements
can create macro changes in your stress levels." He recommends "stress-breaking" instead of coffee breaks: stand up, stretch your arms overhead, and slowly twist from side to side for 30 seconds. Or try progressive muscle relaxation at your desk—tense and release each muscle group for five seconds, starting from your toes and moving up to your face.
Digital Boundaries for Mental Space
Here's a startling fact: the average person checks their phone 96 times per day—that's once every ten minutes. Each check creates a mini-stress response. Dr. Maya Patel, digital wellness expert, suggests creating "tech-free zones" in both your space and schedule. "Start small," she advises. "Make your bedroom a phone-free zone for the first and last hour of your day. You'll be amazed at how this simple boundary reduces your overall stress levels."
The Power of Sensory Shifts
Our senses provide direct pathways to our nervous system. Licensed aromatherapist
Jennifer Wong recommends keeping a "stress relief kit" at your desk: a small bottle of lavender essential oil, a smooth stone or stress ball, and a piece of dark chocolate. "When stress hits, engaging your senses can help shift your state quickly," Wong explains. "The key is to have these tools readily available before you need them."
Making It Stick
The best stress-relief technique is the one you'll actually use. Start with just one strategy and practice it daily for a week, even when you're not stressed. This builds neural pathways that make the technique more effective when you really need it.
Remember, stress relief isn't about eliminating stress completely—that's neither possible nor desirable. Instead, it's about building resilience and finding ways to return to balance more quickly. The key isn't eliminating life's turbulence, but mastering how to stay balanced through it.
For more stress management resources and expert guidance, consult with a mental health professional in your area.
4 Recipie Ideas to The 30-Minute Table Your Fast Path to Fresh
Between endless meetings and ambitious deadlines, we often find ourselves staring into our refrigerators at 7 PM, exhausted and tempted by takeout. But what if your most satisfying meals could come together in less time than waiting for delivery? From a vibrant quinoa bowl that makes Monday feel like a fresh start to a lemon-kissed salmon that transforms in just 15 minutes, these four recipes prove that “quick” and “nourishing” aren’t mutually exclusive. They’re real food for real life, designed to fit seamlessly into your busy schedule while keeping you on track with your wellness goals.
Quinoa & roaSted Veggie Bowl
ingredientS
» 1 cup quinoa
» 2 cups water
» 1 zucchini, diced
» 1 red bell pepper, diced
» 1 sweet potato, peeled and diced
» 1 tablespoon olive oil
» Salt and pepper to taste
» 1 teaspoon paprika (optional)
» Hummus or tahini dressing for topping
Baked Salmon with lemon & herBS
ingredientS
» 2 salmon fillets
» 1 lemon, sliced
» 2 tablespoons fresh parsley, chopped
» 1 tablespoon olive oil
» Salt and pepper to taste
method method
1. Preheat oven to 400°F (200°C).
2. Toss the diced vegetables in olive oil, salt, pepper, and paprika. Roast for 25-30 minutes.
3. While the veggies are roasting, rinse quinoa and cook it in boiling water for 15-20 minutes.
4. Serve the quinoa topped with roasted veggies and drizzle with hummus or tahini.
1. Preheat oven to 375°F (190°C).
2. Place salmon fillets on a baking sheet, drizzle with olive oil, and season with salt and pepper.
3. Lay lemon slices on top and sprinkle with parsley.
4. Bake for 12-15 minutes until the salmon is cooked through.
lentil & SPinach SouP
ingredientS
» 1 cup lentils, rinsed
» 6 cups vegetable broth
» 1 onion, diced
» 2 carrots, diced
» 2 cups fresh spinach
» 2 garlic cloves, minced
» 1 tablespoon olive oil
» 1 teaspoon cumin
» Salt and pepper to taste
method
1. Heat olive oil in a pot and sauté onion, garlic, and carrots for 5 minutes.
2. Add lentils, broth, cumin, salt, and pepper. Bring to a boil, then simmer for 30 minutes.
3. Add spinach and cook for 5 more minutes. Serve hot.
greek Yogurt Parfait
ingredientS
» 1 cup Greek yogurt
» ½ cup mixed berries (blueberries, strawberries, raspberries)
» ¼ cup granola
» 1 tablespoon chia seeds (optional)
» 1 teaspoon honey
method
1. Layer Greek yogurt, berries, and granola in a glass or bowl.
2. Top with chia seeds and drizzle with honey.
