Assertiveness is a Form of Nourishment

I posted a little snippet about Assertiveness a couple of days ago, but here is more elaboration on the topic.

According to the American Psychological Association dictionary, “assertiveness is described as an adaptive style of communication in individuals expressing their feelings and needs directly while maintaining respect for others.”

From my experience, assertiveness is sometimes confused with aggression, but it is the opposite. The act of being aggressive can come from anger while assertiveness comes from inner strength.

A person will need assertiveness in all aspects of life, especially concerning people who lack boundaries.

To stop those who feel that their boundaries are not respected must learn assertiveness.

Now we are not victim-blaming: those over the age of childhood/adolescence as adults need to take full responsibility for their livelihood.

How can one learn to be assertive?

A few tips are:

Learning how to say “No”, learning Self-Defense and learning how to set boundaries.

When someone continues to cross your boundaries in a way that can physically and mentally harm it shows their lack of care. 

Learning how to be assertive can establish self-worth and care for oneself!

Like anything, it will take practice, but you can do it.

-Heather Em


APA Dictionary of Psychology (Internet). American Psychological Association. American Psychological Association; 2020 (cited 2021Oct18). Available from:

3 Important Macronutrients for Children

Childhood obesity and malnutrition are a World Wide problem.

According to World Health Organization, “In 2020, globally, 149.2 million children under the age of 5 years of age were stunted, 45.4 million wasted, and 38.9 million overweight.”

To help combat childhood obesity and malnutrition, helping children have access to three macronutrients – carbohydrates, fats, and proteins – can make it easier for children to get the nutrients they require for optimal overall health and growth.

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Complex Carbohydrates

Carbohydrates are needed for energy, and there are two types of carbohydrates: complex and refined.

It is best to avoid refined carbohydrates (ex: French fries, sodas, and candy) as much as possible. Complex carbohydrates, brown rice, vegetables, oatmeal, potatoes, and beans are preferred.


Fats are needed to house vitamins (A, D, E & K), and healthy fats promote positive brain development and function. Making sure children eat the right fat is vital. The ideal fats are Monosaturated, Polysaturated, and Omega 3 fatty acids. Children can get these healthy fats from seafood (ex: fish, shrimp, etc.)


Protein is essential for building healthy muscle and ligaments. Protein can come from beans (and beans doubles as a complex carb and protein!) and meat (ex: chicken, pork, etc.).

Making sure children have the basic macronutrient needs can equip children for overall health! πŸ™πŸ½πŸ™πŸ»πŸ™πŸΌ


Arsenault JE, Brown KH. Effects of protein or amino-acid supplementation on the physical growth of young children in low-income countries. Nutr Rev. 2017 Sep 1;75(9):699-717. doi: 10.1093/nutrit/nux027. PMID: 28938793; PMCID: PMC5914345.

Dalton A, Wolmarans P, Witthuhn RC, van Stuijvenberg ME, Swanevelder SA, Smuts CM. A randomised control trial in schoolchildren showed improvement in cognitive function after consuming a bread spread, containing fish flour from a marine source. Prostaglandins Leukot Essent Fatty Acids. 2009 Feb-Mar;80(2-3):143-9. doi: 10.1016/j.plefa.2008.12.006. Epub 2009 Feb 6. PMID: 19201180.

Departmental News. The UNICEF/WHO/WB joint child malnutrition estimates (JME) group released new data for 2021. World Health Organization. World Health Organization; 2021 [cited 2021Oct2]. Available from: