I love walking. I used to walk all the time. It was my escape, my calm, and a way to center myself and organize my thoughts. I don’t walk like I used to when I lived in the U.S. There I could walk for hours breathing in the clean air on the curved walkways and the treelined trails. Now that I live in Indonesia, the hot, muggy weather, crowded streets, and lack of sidewalks keep me inside. I walk indoors on the treadmill, but it’s just not the same as my cherished outdoor walks on the other side of the world.

But today, I decided to give it a try and went on an outside walk. As I mentioned, it was hot, crowded, and busy. Despite that, I found myself caught up in the scenery as I was walking through the streets of Jakarta. I saw the street vendors, tall buildings, the mass of scooters, beggars, beautiful flowers, trees, street cats, lizards, and more. In particular, the leaves on the ground sparked my memory and reminded me of the leaves that would crunch under my feet while walking in America. It caused me to reflect on how far I’ve come in my walking journey. I let my mind wander to the first walk I took by myself. It was during a tough time in my life that left me with mixed feelings of wanting to stay in bed all day or wanting to escape everything. I was working full-time, and I had a family to take care of, so neither was an option, and I decided to take one step at a time. Literally.

I am a natural-born scaredy-cat, and venturing on a walk by myself wasn’t something I’d typically do, but for the sake of my mental health, I knew I had to do something. On my first walk, I walked around my block once. The next day I walked around it twice, and the following day, three. It wasn’t long before I wore out my shoes, walking around my block. I would turn on my music and walk fast until I was ready to come home. Soon, I started walking early in the morning before my kids got up. Sometimes I would walk twice a day so that I could see the sunrise and the sunset. It felt good, but I never ventured from my block because I was comfortable.

I’ve heard it said that when you’re comfortable, you’re not growing, and I found this to be true.

I grew as much as I could walking around my block, and now it was time to take a step towards something else so I could grow—and that’s exactly what I did. Something about the other side of the street caught my attention. It fascinated me, and after a couple of weeks, I gained the courage to cross the street and take my next first steps. I started walking on unfamiliar ground, and with every step, I gained courage. It wasn’t long before I was walking miles and miles of trails throughout my neighborhood.

Taking that first step caused me to get out of my comfort zone, gain courage, and allowed me to move forward.

Since then, I have traveled the world and have walked in places I never imagined my fearful self would go. I’ve walked where Jesus was baptized in the Jordan River valley, hiked to the mountain tops of Petra, walked the ancient grounds of the Roman Colosseum, climbed the holy steps of Scala Sancta, navigated the narrow steps leading to the top of the Leaning Tower of Pisa, hiked the many, many steps to the top of the Eiffel Tower, crossed London’s famous Tower Bridge, explored the hills of St. Thomas USVI, shuffled along the insanely crowded streets of Tokyo, explored the Gothic Quarter in Barcelona, descended below the surface to the wet and rocky ground of cenotes in Mexico, and now the sidewalk-less streets of Jakarta.

My walk today was a good reminder of how far I’ve come in my walking journey and my life journey.

I’m not perfect, and life hasn’t been easy, but along the way, I’ve taken steps to stand up for what’s right, to choose grace, and to ask for forgiveness. I’ve taken steps to move forward, to say no, and to ask for help. I’ve nervously taken the first step to start new jobs, go back to school, and set boundaries. I’ve taken steps to write books, take trips, and speak even when my voice shakes.

Regardless of where it’s leading, taking the first step is usually scary, especially when you feel like it’s impossible to move, but it is crucial. It may not feel like much at first, but each brave step allows you to move forward and gives you the courage to navigate through whatever life throws at you.

My hope for you is that you take your next first step today, wherever it leads because it is worth stepping out of your comfort zone for.

This post originally appeared on www.jamieedelbrock.com.

Jamie is married to her high school sweetheart and has three beautiful daughters. Through years of experience working with children, and raising her own, she knows how difficult parenting can be. She is an advocate for children's mental health and is best known for her creativity, optimism, and kind heart.

Can staying up too late affect your teen’s health? Some say yes. According to a study published in ERJ Open Research, teenagers who stay up late and wake later in the morning are more likely to suffer with asthma and allergies compared to those who sleep and wake earlier. 

teen smartphone in bed

Asthma symptoms are known to be strongly linked to the body’s internal clock, but this is the first study to look at how individual sleep preferences influence asthma risk in t eenagers.Researchers say the study reinforces the importance of sleep timing for teenagers and opens up a new channel of research in to how sleep affects teenagers’ respiratory health.

The study was led by Dr Subhabrata Moitra from the division of pulmonary medicine at the University of Alberta, Canada, who carried out the research while at the Barcelona Institute for Global Health, Spain. He said: “Asthma and allergic diseases are common in children and adolescents across the world and the prevalence is increasing. We know some of the reasons for this increase, such as exposure to pollution and tobacco smoke, but we still need to find out more. Sleep and the ‘sleep hormone’ melatonin are known to influence asthma, so we wanted to see if adolescents’ preference for staying up late or going to bed early could be involved in their asthma risk.”

The study involved 1,684 adolescents living in West Bengal, India, age 13 or 14 years old, who were taking part in the Prevalence and Risk Factors of Asthma and Allergy-Related Diseases among Adolescents study.

Each participant was asked if they experienced wheezing, asthma or symptoms of allergic rhinitis. They were also asked questions regarding their sleep habits and levels of tiredness at certain points in the day. 

Researchers compared the teenagers’ symptoms with their sleep preferences, taking into account other factors that are known to affect asthma and allergies, such as where the participants live and whether or not their family members smoke.

They found that the chance of having asthma was around three times higher in teens who prefer to sleep later compared to those who preferred to sleep earlier. They also found the risk of suffering allergic rhinitis was twice as high in late-sleepers compared to early-sleepers.

Dr Moitra adds, “Our results suggest there’s a link between preferred sleep time, and asthma and allergies in teenagers. We can’t be certain that staying up late is causing asthma, but we know that the sleep hormone melatonin is often out of sync in late-sleepers and that could, in turn, be influencing the teens’ allergic response.

“We also know that children and young people are increasingly exposed to the light from mobile phone, tablets, and other devices, and staying up later at night. It could be that encouraging teenagers to put down their devices and get to bed a little earlier would help decrease the risk of asthma and allergies. That’s something that we need to study more.”

—Jennifer Swartvagher

Featured photo: Retha Ferguson from Pexels

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Your chocolate-covered daydreams are about to come true. In a sweet, sweet partnership between the Eurochocolate International Chocolate Exhibition and Costa Cruises, you can go on a chocolate-themed cruise in 2020!

So what can you expect from this cruise? The European tour includes stops in ports such as Genoa, Barcelona, Palma de Mallorca, Malta and Catania. Along with day trips to attractions such as the Chocolate Museum of Barcelona, there’s also plenty to do on board the ship.

Enjoy chocolate-themed workshops, cooking lessons, tastings and more. Costa Cruises’ Italy Country manager, Carlo Schiavon, told Lonely Planet, “[It] will allow us to have for the first time aboard a cruise ship the vibe, the fun and the tastes of the greatest international festival dedicated to chocolate”.

The chocolatey tour starts on Apr. 16, 2020. Visit Costa’s website here for more information or to book your cruise.

—Erica Loop

Featured photo: Alexander Stein via Pixabay

 

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Get ready for all the new Disney Cruise Line experiences in 2019! As if cruising isn’t rad enough, add in your fave Disney friends and it gets even better! With the new year comes all kinds of new ocean-bound experiences.

So what’s on deck for the Disney Cruise Line in 2019? We’ve got the scoop on the fun-filled family awesomeness you can expect on the high seas this year!

Surprise Party at Sea

Courtesy of Disney

This year marks Mickey Mouse's big 9-0—and with his 90th birthday celebration comes this special experience on the high seas. Mickey and Minnie's Surprise Party at Sea is available on 7-night sailings on the Disney Fantasy. 

Marvel & Star Wars Days at Sea

Courtesy of Disney/Matt Stroshane

Sail with your kiddo's favorite superheroes or ride the seas with a Jedi. These action-filled adventures include themed activities, character meet and greets (including with Captain Marvel herself—before the March movie debut) and all kinds of family-friendly entertainment. 

New Destinations

Courtesy of Disney/Todd Anderson

The new year brings seven new port of call options for your Disney Cruise Line family vaycay, including Stockholm, Sweden; Belfast, Northern Ireland and Cartagena, Spain. 

Disney Short Escapes

Courtesy of Disney/David Roark

Adventures by Disney will give guests the chance to explore their ports through guided experiences—that is, before the cruise even begins. Catch a short escape in London, Rome, Copenhagen, Barcelona, Southern California or New York.

Holiday Celebrations

Courtesy of Disney/Kent Phillips

From Halloween to the winter-time holidays, Disney has plenty of festivities planned. Look for Disney Cruise Line favorite celebrations such as Halloween on the High Seas and Very Merrytime cruises in 2019. 

—Erica Loop

 

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Grab your sketchpad and pencil because once you read about these three famous doodlers, you’ll be inspired to create some masterpieces all your own. Or at least doodle. Read on for the scoop.

photo: Stravinsky by Picasso via Wikimedia Commons

Pablo Picasso

Possibly one of the world’s most famous artists, Pablo Picasso was a painter, sculptor and more. Long before Picasso revolutionized art as one of the founders of the Cubist movement, he was a boy with a sketch pad. In fact, his mother said one of his first words was “piz” meaning lapiz (the Spanish word for pencil). Picasso’s father was a painter and art instructor. Pablo entered art school around the age of 10. The Picasso Museum in Barcelona, Spain includes many “early works” from his childhood.

photo: Tony Cheng via flickr 

John Lennon

Known across generations for his music, from the Beatles to his solo works, Lennon was also an avid doodler. He enjoyed drawing and writing and published several books of both, including the collection of drawings for his young son— Real Love: The Drawings for Sean—published nearly 20 years after his death.

photo: National Museum of American History via flickr

Walt Disney

Your life would be very different without the influence of Disney. Whether your kiddos are repeat watchers of Disney flicks or visitors to the theme parks or just know Mickey Mouse by sight, Walt Disney’s cartoons and characters changed the way animation was made. Little Walt became very interested in art at a youthful age: at 4-years-old he repeatedly sketched a neighbors horse. Check out some of the earliest drawings of Mickey Mouse here.

Who is the sketch artist in your house?