The Value of Athletics and Setting Boundaries

Increase your mental power when you set boundaries. Today I share an example of how boundaries in athletics could help you understand the value of boundaries in life. Listen here…

Furthermore, setting boundaries is an excellent tool for building stronger relationships and communicating with more clarity. When you know what you will and will not accept, then you contribute to your personal self-esteem.

Live balanced by setting boundaries!

Ola Kala,


Dr Georgia Teaches Us The Food We Eat Affects Our Brain

Yiasas! During my time hosting The Kiki Vale Show, I interviewed numerous experts in the fields of wellness. One exemplary guest was and remains, Dr Georgia D Andrianopoulos….author of the well researched book Retrain Your Brain, Reshape Your Body.

Learn and be encouraged with her insight as to how food can serve us positively.

Remember, it first begins with our willingness to change our minds about how we view food in our life.

Ola Kala,


I Was Afraid- But Fear is Evil

Yia Mas! Hoping this blog post finds you in good spirits.

For the first time, in nearly I cant remember how long, mandates and social/work/workout mandates put me in a tail spin. The restrictions, the fear, the push to isolate presented a very strong and unpleasant emotion to which swirled in my head for days. Up until now, and from the official onset of Corona in March of this year, I have remained vigilant and forging ahead in every way possible.

A pandemic made me think. What’s it all about? What can I do? How should I think? Is there hope? Yes, this is life; change.

I can control what I can control. I must think positive. YES- THERE IS ALWAYS HOPE.

My life and my health are in my control, so get busy working on it.

No time like the present to gift yourself with health, movement, good nutrition, lots of love, hope and positivity.

So, on these I will focus.


In pursuit of what I can control, my daughters, I have three, encouraged me one by one, to join them at Orange Theory to get leaner, fitter and stronger. I was all in. As the months progressed and the coaches grew on me, the workouts kept me accountable, and my fitness increased, I was loyal to a program that filled me mentally, physically and spiritually. A workout that challenges me to push and dig deep netted me with a rewarding outcome each time.

So, last week, when Orange Theory upon a mandate, was forced to tell its members to wear a mask during physical workouts, (not just transitions) I became fearful. Fearful that I could not continue the workout that filled me up in so many ways. How could I push and challenge myself wearing a mask? How would I breathe with a mask on during a hard run and tough row?

I decided I needed to try the new format before caving into the fear of what could detour me.

Today I did it. I put forth the effort to do the work I have done since August, only this time with a piece of cloth covering my face. I was fine. I lived. I still got my splat points, and I burned my calories. I listened to my body and my mind pushed me accordingly.

All is well…Ola Kala.

The moral of the story, while a workout metaphor may seem trivial to you, remember it’s ALL IN YOUR HEAD.

Before you give up, before you give in, before you reduce yourself to a level of fear, take a bold step to determine the actual situation.

Fear causes us to pass up opportunities we might never encounter again. It’s unpleasant, it’s paralyzing, and it can cause us to believe in the worst case scenario is more likely than it really is. Fear causes us to retreat and surrender to the lies of the enemy. 

HAVE FAITH & MOVE FORWARD! COVID-19 has a mind of its own, but so do we!

Wishing you love, courage, faith and a bold step forward,

I remain determined to put my fears to the side and give all my best in the midst of a pandemic. Will you join me?

xxoo kiki

Empowered Women Empower All!

The quarantine experience has been surreal, and most will certainly agree that it has brought on blurred vision for 2020. For those of us who look for clarity, we first begin with aspects of life for which we are grateful. Shelter In Place taught us the extreme value of relationships and human interaction. Ive come to realize that we are born to be social, commune with one another and learn from each other. In mid May it was sheer joy to socialize and get to know my daughter Sophia’s two dear friends, who happen to be national tennis champions. Pull up a chair and listen to my informal interview with the Dolehide sisters, they are sensational! (Interview posted below)

Kiki catches up with Caroline Dolehide- American Tennis Professional and Silver Medalist Pan AM Games and her sister Stephanie Dolehide West-Point Cadet- Tennis Player/ winner of Patriot League Conference. A looksee at the girls workouts, food regime, career and how they love the Greek lifestyle!

Caroline Dolehide playing French Open
Caroline Dolehide plays Serena in Auckland, New Zealand
Stephanie Dolehide – West point Cadet Division One Tennis Player with her Doubles partner Caroline Vincent
at NCAA’s in Seattle

The rest of the interview…..

KIKI: Caroline, what is your favorite charity, and how are you involved?

CAROLINE: I helped Voss water donate 1000 bottles to the medical staff and frontline workers at the University of Chicago Medicine this last month (May).

KIKI: Stephanie and Caroline, what is the mentorship program you girls are working on?

STEPHANIE/CAROLINE: We are working on a mentorship project called, Project Mentor, aimed at increasing mentorship as well as female exposure. Caroline, my roommate (Natalie Stralkus) and I have been working on a video to spread this message and increase mentorship throughout West Point. Our Dean, Brigadier General Jebb, as well as many officers and instructions at USMA have been mentoring and guiding us through this process!

Project Mentor has evolved into Empowered Women Empower All and launched just today!


Yours truly featured on the Media Leaders page..

Separately, here’s a peek at how these superstar athletes maintain a top notch performance:

KIKI: What does your nutrition regime look like?

STEPHANIE: Avocado toast in the morning with a good cup of coffee, veggie mix with protein for lunch, and dinner is usually some type of protein with a salad. Going back to school, you really have to focus on eating healthy and making it a priority due to all of the other options etc.

CAROLINE: I believe in fueling the body the right way to provide energy throughout the day! I maintain a balanced diet and drink a lot of water.

KIKI: Do you girls have a favorite book?

STEPHANIE: I love to journal but I do need to get back into reading! I recently read MAKE YOUR BED by Admiral William H McRaven. This book emphasizes the importance of doing the little things right as well as inspiring those around you.

Get inspired…..

CAROLINE: The last book I read was “Woman in the window” and I loved it!

KIKI: Do you workout 7 days a week or do you take a breather somewhere in your week?

STEPHANIE: I try to take one day where relax and rest but I still will do a small jog or cycle! I also love to incorporate yoga throughout my week so that I can recover from my workouts.

CAROLINE: I love staying active every day but it is important to take a rest so after my workouts and practice I am in active recovery-with stretching, doing yoga, etc

KIKI: Girls, what are your goals for the future?

CAROLINE: I am working to be #1 in Tennis

STEPHANIE: My goal is to succeed at West Point and make a positive difference in the Army! One day I hope that I can get my MBA and use that in the private sector. I am excited to see where my journey takes me.

Division One Tennis Player Stephanie Dolehide represents West Point


Caroline told me that of all the 20 plus countries she has visited, Greece is at the top of her list. The food, the culture, but mostly the people make this European country her favorite by far. Makes sense that Caroline would take a little breather during her whirlwind schedule.

Caroline Dolehide/WTA/American Tennis Player harmonizing her mind, body and spirit on the island of Mykonos

After visiting Athens and Mykonos, my new friend Caroline lives like a Greek… “In the moment.”

Caroline loves to keep mentally stimulated so a visit to the Acropolis Museum in Athens does the job!

Stephanie having some fun at the Greenbrier in West Virginia

Friends in Kefi, we don’t have to stand still in COVID uncertainty, instead we can live this moment of change and reconnect with a neighbor, a friend or a family member. We can empower others to do the same, and we can lead by example!

Use this time of unpredictability to strengthen relationships and spend quality moments with loved ones. While COVID-19 has been tough for many, I’m basking in the joy of getting to know my daughter’s friends who happen to be national champions in every single way. You can find the silver lining when your perspective shifts to the possibilities instead of the limitations. Caroline and Stephanie Dolehide are two examples of leaders who grow in the now!

Everyone Wants To Be Happy & Everyone Should Be Able To Navigate Through A Crisis!


As Chicagoland, and much of the world, approaches phase 4 of re-entry to society after months of Shelter In Place, many are wondering how to navigate through the uncertainty of what’s next with COVID-19. That which is certain is we all want to be happy, and we all desire the ability to work through an overwhelming life shift. The great news is – IT’S POSSIBLE!

Let us dive into seeking a solution by firstly considering one famous Greek philosopher; Heraclitus. His philosophy is a good starting point for anyone concerned with change in life.

Life is like a river. The peaks and troughs, pits and swirls, are all are part of the ride.


If you do as Heraclitus would – go with the flow. Enjoy the ride, as wild as it may be.

Secondly, flow with change by applying helpful principles. Interested? Read on about how two modern day Greeks researched 7 key principles to help us navigate change and be happy in the interim.

Dr. Elia Gouragouris and Konstantinos Apostolopoulos recently co-authored the book 7 Keys To Navigating A Crisis to offer proven steps a person can take to cope and maintain a positive mindset during a pandemic and other disasters. The timing is perfect for the release of this book, which is a quick and easy read.

Not only will individuals and families find the book helpful in a crisis, so will first responders, healthcare professionals, mental health counselors and wellness coaches. Each chapter has an end section including points to under, questions to consider, and action steps to take, so the reader can move beyond just surviving to thriving in a crisis situation.

Dr. Gourgouris

Here are the 7 keys covered in the book:

  • SELF CARE- the ability to become aware of our physical, mental, emotional and spiritual needs, in order to thrive during a crisis.
  • PRACTICING AWARENESS, self reflection and listening to our intuition or inner wisdom gives us advance notice of what’s around the corner. Sometimes that information can be a matter of life or death.
  • CHOOSING FLEXIBILITY allows us to adapt, pivot when needed, and avoid unnecessary pain.
  • PREPARATION is our key to survival. The time to act is now, and preparation is no longer the exclusive domain for a fringe movement of doomsayers but a necessity for all of us.
  • TAKE INITIATIVE by moving into action. Our response will be determined by the extent of the disaster. Let us not be victims, but instead navigate our own journey.
  • POSITIVE ATTITUDE, filled with faith, and hope helps us overcome any situation and any obstacle we face. More importantly, it helps elevate those around us looking for leadership.
  • OUR HUMANITY will be measured by the level and frequency of the kindness we show to others. One of the greatest blessings to come out of the pandemic has been the countless acts of sacrifice, service and love shown by thousands of ordinary folks doing extraordinary acts of kindness around the world.

Watch “Elia Gourgouris, PhD – The Happiness Doctor” 

One thing is for sure, life is ever changing, and it is up to each of us to positively navigate through COVID-19 and future uncertainties. Help yourself by preparing to be ready for any change that will come your way!

It’s quite possible that 7 Keys To Navigating A Crisis can shift you into a new direction. Order your copy from Amazon today!

Ola Kala,


COVID-19: Cleanse Your Mind & Carry On!

It’s always something!

However, if you can remember the words of one particular Greek philosopher, you will be able to carry on.

Everything flows, and nothing abides, everything gives way, and nothing stays fixed.


This quote reminds me that life, is always moving and evolving. Once you embrace that, you can move past setbacks and embrace opportunities when they arise.

Believe me, if you are breathing, you are experiencing change. Each day, new things are transpiring, which present you with a choice to adapt positively, negatively, or not at all. It’s silly to think your life will be a constant state of euphoria, so get acquainted with the notion of being adaptable through thick and thin. In the case of COVID-19, as the world grapples with a new normal, and the divarication of multiple potential outcomes thrust upon the republic, the most viable & important option is to simply adjust and be flexible.


The past 70 or so days of Shelter In Place, as my family and I have approached each new day in accordance with the government directives to social distance and stay in doors, we have mused over the suggestions and teachings of various leaders in society. Each fosters a mental cleansing coupled with an Ola Kala mindset to carry on. As of late, these ideas or lessons if you will, have been shared at family dinner readings, graduation commencement speeches, and of course viewing lots and lots of historical and informational documentaries.

The Last Dance, the 10 part documentary chronicling Michael Jordan and the Chicago Bulls dynasty, which began airing on ESPN towards the beginning of Shelter In Place, definitely shed light on how one can continue to achieve in the midst of trials and setbacks. Certainly, Michael Jordan demonstrated a fiercely competitive high- level mindset, but on a more all-inclusive plain, it was the brilliant coaching style of NBA Basketball Hall of Fame coach Phil Jackson who shared empowering tools to keep his players in the game. I loved learning about his use of Tex Winter’s Triangle strategy, Coach Jackson’s long stretch of practices without timeouts, and certainly the mental process of BEING IN THE MOMENT, made and makes the most sense to me.

Life is here and now, and to look back or to look too far in to the future will keep you from doing your very best in the moment. Jackson breathed this message into his players during practices and meetings, and I believe the same principle applies to you and me if we are to productively carry on during COVID and beyond.

Phil Jackson talks to Oprah about BEING IN THE MOMENT
Tex Winter teaches Triangle strategy

COVID-19 has in many ways forced my family to Be In The Moment because we understand that our busy lives will resume at some point. Our “In The Moment,” has mostly been shared during our Agape meals at the dinner table. The moments are focused on good food and great conversation, which most nights includes a reading from the Book Of Virtues. Each night a family member will select a different story to read, I recently chose CARRY ON.

It’s easy to fight when everything’s right,
And you’re mad with thrill and the glory;
It’s easy to cheer when victory’s near,
And wallow in fields that are gory.
It’s a different song when everything’s wrong,
When you’re feeling infernally mortal;
When it’s ten against one, and hope there is none,
Buck up, little soldier, and chortle:
Carry on! Carry on!
There isn’t much punch in your blow.
You are glaring and staring and hitting out blind;
You are muddy and bloody, but never you mind.
Carry on! Carry on!
You haven’t the ghost of a show.
It’s looking like death, but while you’ve a breath,
Carry on, my son! Carry on! 
And so in the strife of the battle of life
It’s easy to fight when you’re winning;
It’s easy to slave, and starve and be brave,
When the dawn of success is beginning.
But the man who can meet despair and defeat
With a cheer, there’s the man of God’s choosing;
The man who can fight to Heaven’s own height
Is the man who can fight when he’s losing.
Carry on! Carry on!
Thing never were looming so black.
But show that you haven’t a cowardly streak,
And though you’re unlucky you never are weak.
Carry on! Carry on!
Brace up for another attack.
It’s looking like hell, but – you never tell.
Carry on, old man! Carry on!
There are some who drift out in the desert of doubt
And some who in brutishness wallow;
There are others, I know, who in piety go
Because of a Heaven to follow.
But to labor with zest, and to give of your best,
For the sweetness and joy of the giving;
To help folks along with a hand and a song;
Why, there’s the real sunshine of living.
Carry on! Carry on!
Fight the good fight and true;
Believe in your mission, greet life with a cheer;
There’s big work to do, and that’s why you are here.
Carry on! Carry on!
Let the world be the better for you;
And at last when you die, let this be your cry!
Carry on, my soul! Carry on!

By Robert Service

How inspirational some poets can be with their words of wisdom, and how CARRY ON resonates today during a pandemic which has so many in a quandary. But fear not, this too shall pass and we too will carry on.

And in the spirit of Carrying On, how about our 2020 graduates!

Congratulations to each and every one of you who persevered to complete your education! We salute you, and your valiant journey to greatness.

In spite of the fact that the COVID-19 coup prevented the much anticipated live ceremony each student awaited to celebrate the culmination of years of study, one university President virtually prevailed in motivating and encouraging his flock!

As the parent of my Purdue graduate, I marvel at the authenticity and integrity of President Mitch Daniels’ commencement speech I heard last weekend, which holistically moved the class of 2020 with a mindset that calls for a desperate shift in lifestyle.

A passage from Daniels’ commencement….

In my own college days, a briefly famous Harvard professor offered probably the worst advice ever given to a younger generation. Encouraging both drug use and a non-productive lifestyle, Dr. Timothy Leary suggested, “Turn on, tune in, drop out.”  Lately, I’ve been thinking the best advice one could give you, tomorrow’s leaders, might be the exact opposite: “Turn off, tune out, drop in.” As in turn off the phone more often, tune out the video screen, drop in personally on friends old and new.

Purdue President Mitch Daniels

He went on to say…

The great C.S. Lewis wrote, “Friendship is the greatest of worldly goods … the chief happiness of life. If I had to give a piece of advice to a young person about where to live, I (would) say ‘sacrifice almost everything to live near your friends.”

So much to ponder in these days of COVID-19.

While the widespread virus has forced us to pause in a plethora of ways, this time out has encouraged us to live in the moment, and regain our confidence by reinstituting the values and virtues to live a life of sustenance & Ola Kala!

It is my hope that you will cleanse your mind, go with the flow of life and CARRY ON CARRY ON CARRY ON.



Surviving COVID-19/ Lucretius & The Nature Of Things Today and Tomorrow


Happy to reunite with you on this sunny and bright Wednesday. Hope you put on that smile this morning.

Wherever you are in the world, you are living the COVID-19 experience. Each state and country is handling the reopening of the territory a little slower or faster, and of course the republic is divided on a range of decisions and actions. However, it is my firm belief that the ONE thing we can agree on is the universal desire to achieve and maintain a healthy state of well being and Ola Kala- all is well mentality.

In the natural world, these states of well-being will involve thought, effort and implementation. The notion of waking up and spewing emotions all over the place is not going to get us where we need to be. What else should we do to help ourselves deal with the uncertain times of one certain virus? Have you thought about where you want to be now and post corona? I’m pretty sure where Id like to be and Im headed in that direction. Join me on the journey to POST CORONA.

Firstly, consider what one Roman philosopher wrote thousands of years ago..

Organisms that adapt best to their environment have the best chance of surviving. Living organisms survived because of their strength, speed, or intellect.


Let us take the Kefi approach to strength, speed and intellect.


Aristotle believed that humans are responsible for creating their own virtues and we develop them as we interact with other humans, while also educating ourselves. Since we are creatures of habit, we should form good and productive personal habits to evolve & synthesize our mental, physical and spiritual self. The harmony of the three aspects of self is a strength which allows us to peacefully connect with our fellow humans and live Ola Kala during all circumstances.

10 Daily Habits To Increase Personal Strength:

  1. Eat well
  2. Hydrate plentifully
  3. Move Frequently
  4. Pray daily
  5. Breathe purposefully and intentionally. Dr Weil’s breathing 4-7-8 exercise is outstanding

When I attended The Transform Your Health Conference in NYC last September I had the great privilege to personally learn the 4-7-8 breathing exercise from Dr Weil during his live presentation. 4-7-8 is a powerful tool to recenter you and give you a bit of strength to merge forward in your day.

Kiki attending Transform Your Health Conference in NYC 2019

6) Repair fatigue of the day with a restorative Epsom soak

7) Communicate with care, using polite words and speaking kindly

8) Practice creativity; Kiki blends essential oils, writes, makes Kefi wellness baskets and dances!

9) Keep Learning

10) Lead by serving others


Never discourage anyone…who continually makes progress, no matter how slow.


As a graduate of the school of Integrative Nutrition, I adhere to the Bio-Individual philosophy.

Simply put, bio-individuality means that we are all unique, and it is recognizing and honoring our uniqueness that is the key to health and happiness.

Joshua Rosenthal Founder IIN

Therefore, how can I completely discuss the speed at which you accomplish something when it is entirely individual to you? We each varietally blossom, learn and process information according to the environment, education, family, upbringing etc we were raised in. For example; I became an athlete as an adult because it was during that time period when I was exposed to racing and training for athletic events. This chapter in my life, coupled with being married to a collegiate Big Ten athlete, opened my mind and spirit to embracing the grind of athletic competition. Does this adult onset delay mean I’m slow? Not at all. The pace of becoming athletic is my distinct story. I’m happy for my journey and achievements, which were realized at just the right moment!

My heartfelt hope is for you to keep moving, keep growing, keep learning and keep going!!!! Your epiphany will arrive perfectly on time!

Kiki Kefi


Certainly, the great minds of the world hail from each corner of the universe, but a mentor whom enters my nous (Greek for intellect) is Warren Buffet. Read his story and you will feel roused to increase your brain power by merely reading!

Read 500 pages every day. That’s how knowledge works. It builds up like compound interest.

Warren Buffet

Do these practical nuggets of wisdom help you with a plan of action for the current nature of things and beyond? Today, are you able to begin gathering up all the sunshine you can, and proceed with a sense of personal gratification, enabling you to come out stronger when you reach the other side of this Corona Virus?

Will you think about replacing the panic with calm, the hysteria with serenity and the negativity with positivity?

Lucretius, and the nature of things, draws on the teachings of Epicurus, which taught us to seek the greater good in modest pleasures in order to attain tranquility. Your peace of mind is satistaction you cannot afford to dismiss. Take a deep 4-7-8 and begin work on yourself. You will be stronger, quicker and smarter during this pandemic if you accept the challenge of becomming better today for a brighter tomorrow.

God help you to help yourself so you enjoy the best opportunity to RISE AND SHINE!

Ola Kala!


To The Most Beautiful Woman I know!

Happy Mother’s Day to you and yours.

Ola Kala when your mama loves you!!!

The most beautiful woman I know…My Mother!

Memory Eternal to my mother in heaven and to her spirit that lives on forever.

May you cherish and commemorate your mother today! May we live up to the strength and courage of our mothers!



COVID-19 Relief: Greek Philosopher Epictetus Taught That You Can Live In 1 of 2 Spheres.


As we muster energy to be and stay well mentally, physically and spiritually through this Corona Pandemic Crisis, raise your hand if you are remaining sane and calm?

The rumblings are rampant that the republic is anxious, overwhelmed and stressed out. By all means, the healthcare workers and the ill are understandably being taxed to capacity. Their challenge is a test of bravery and patience. How is the rest of the world getting by, especially in leu of the 24/7 news commentary?

As I reflect on the current state of global affairs, day to day living can be overwhelming for some people. It’s not enough that we all have to think about and apply intensified prevention routines, we likewise have to be courageously proactive in compartmentalizing the depressing content, information and virus statistics.


Enter Brit Jules Evans, a lover of Greek philosophy, who eloquently presented a Ted Talk a few years ago. Evans enlightened the audience with the philosophy of an ancient intellect who said there are two mindsets we can consider and choose from to maintain a good life each day.

Would you be willing to heed the wisdom of one Greek slave turned great thinker?

Epictetus ( Ἐπίκτητος; 55 – 135 AD) firmly believed the following:

Men are disturbed not by events, but by their opinions about them.


Beliefs run our mind, and because of this, you are capable of freeing your mind of anxiety during the pandemonium impacting our world today.

Epictetus said that you obtain inner freedom by dividing all of life into 2 spheres:

  • 1- Living in a state of frustration with those things we don’t have control of
  • 2- Living in a state of peace with the things we do have control of.

Emotionally speaking, how can we avoid the “doom and gloom feeling” of how Corona is infiltrating life?

Well, begin by asking yourself:

Are you trying to manage that which is out of your control?


Greek philosophers say our sufferings are caused by our own negative beliefs that we cling to. It is possible to free ourselves when we relinquish those ideas.

Refuse to become a slave to external circumstances ie; the government, weather, economy, other people, our reputations and even our own bodies when we get injured and sick. These are all beyond our control.

Work at what you can control by ingraining helpful habits.

Let’s start with what you must do to live, and that’s eat.

Practical and beneficial tips from Grand Rapids, Michigan Doctor Jeffrey VanWingen:

Thanks to the demonstration Dr. VanWingen presented days ago, our family has begun implementing specific sanitizing routines, which are proactive in our mission to stay healthy.

On the subject of family, empower yours by checking out this link with Dr. David Price of Weill Cornell Medical Center in New York City who shares information in a Mar. 22 Zoom call with family and friends on empowering and protecting families during the COVID-19 pandemic.

John Hopkins provides the following proven tips to keep Corona at bay:

John Hopkins reports that the Chinese now understand the behavior of the COVID 19 virus. Through autopsies they’ve learned that the virus is characterized by thick mucus obstructing respiratory pathways that solidifies and blocks airways and lungs. In order to apply medicine and for treatment to work, you need to open the airways. That can take several days, hence why those with underlying respiratory medical conditions and elders are at high risk of complications.

Recommendations to safeguard yourself are:

1. Drink lots of hot liquids; coffee, tea, soups & warm water.
2. Take a sip of warm water every 20 minutes. This keeps your mouth moist and washes any of the virus that has entered your mouth and pushes it into your stomach where the gastric juices will neutralize it before it can get to the lungs.
3. Gargle with an antiseptic in warm water such as salt, vinegar or lemon juice every day if possible.
4. The virus attaches itself to hair and clothes. Any detergent or soap kills it. Take a shower immediately when coming from outside and shampoo your hair.
5. Wash metallic surfaces. The virus can remain viable on this surface for up to 9 days. When not in your home, wear gloves if possible to avoid touching hand rails, door knobs etc. if you can’t wear gloves or don’t have any, wash your hands immediately and then shower.
6. Regardless if you ve gone outside, wash your hands every 20 minutes with soap that foams, and do it for 20 seconds.
7. Eat fruits and vegetables. Try to elevate your zinc levels.
8. Animals do NOT spread the virus to people. It s person to person transmission.
9. Try to avoid eating and drinking too many cold things.
10. If you feel a sore throat coming on, gargle with antiseptic immediately. Do it every hour. The virus enters through the throat where it remains for 3-4 days before it passes to the lungs.

To all my friends that want to experience Ola Kala in this #Kefi Life, please remember to remain grateful for all good things in your life.

Keep the faith!

Enjoy and embrace this time with family. Restore relationships. Check on the elderly and the compromised. Say I love you, and sleep well knowing that when you focus on what you can control in this life, you will be a more peaceful person who energizes all those in your midst with the same spirit.

May we be well today, tomorrow and always.

Ola Kala, kiki

Let The Spirit of Hellenism Inspire Your Battle Against Corona.

Xρόνια Πολλά!

Today Greeks around the world are celebrating! My birthright has come alive with the commemorating of the start of the War of Greek Independence in 1821. This historical event coincides with the Greek Orthodox celebration of the Annunciation to the Theotokos, when the Archangel Gabriel appeared to Mary and told her that she would bear the son of God. Indeed, a double blessing.

The war encompassed an 11 year struggle, which included the Turks attempting three times to invade the Peloponnese in Greece, but were unable to retrieve the area, resulting in the establishment of an independent kingdom of Greece-and the rebellion of Greeks within the Ottoman Empire. A battle fought so hard, and with the courageous, valiant spirit of heroes, that they influenced Winston Churchill to say…

Greeks don’t fight like Heroes, Heroes fight like Greeks!

The Greeks…Truth Be Told!

As we muscle through the COVID-19 pandemic and Shelter In Place, would it be possible to take a page out the history books, and emulate the brave and unwavering spirit of these heroes? Does their tenacity within only apply for wartime? Today, can we adopt and practice a persevering mentality to get through the toughest of times? I’d like to follow the lead of my ancestors, and I invite you to do the same.

What might we do to help ourselves during Corona?

  • Greet each day with the mindset to overcome.
  • Lead by example to live purposefully for ourselves and for our countrymen.
  • Live each moment with a mission to conquer Corona by practicing healthy habits today, tomorrow and always.
  • Create a robust environment which supports wellness of family first.
  • Love your people so much that your spirit models a vital mind, body and soul wellness.
  • Take the pandemic day by day, avoid negative talk and thoughts & replace with HOPE & OPTIMISM.

Let us fight Corona like the Greeks and may we be well,