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Regular exercise offers stronger mental health benefits than cardiorespiratory fitness, study finds
A Swedish study published in Mental Health and Physical Activity has shed light on the well-known link between exercise and mental health. The researchers found that, when accounting for sedentary behavior, cardiorespiratory fitness does not appear to improve anxiety and depressive symptoms, while frequency of exercise does.
The link between exercise and mental health has been well-documented, and yet findings are limited when it comes to the type of physical activity that is most beneficial. The literature has yet to establish the relative importance of the frequency, intensity, and duration of exercise. As study authors Mats Hallgren and his team say, it is also unclear how cardiorespiratory fitness (CRF) relates to mental health.
CRF refers to the strength of the body’s circulatory and respiratory response to physical activity, and it tends to improve with regular exercise. In their study, Hallgren and his team set out to disentangle the relative importance of CRF and exercise frequency in the prevention of mental health symptoms. As the researchers say, filling in these gaps in research can help improve the design of exercise-based prevention strategies for mental health.
The researchers analyzed data from a general health assessment that was administered to a large number of Swedish employees. The sample was made up of 36,595 middle-aged men and women with an average age of 41. The questionnaires asked respondents how many times a week they had exercised in the past 30 days and how often they had experienced “worry, depressed mood or anxiety.” They also completed a test of cardiorespiratory fitness on a stationary bicycle and were then classified as either low, medium or high CRF.
First, the researchers found evidence that more frequent exercise was linked to improved mental health. Respondents who reported exercising at least 1-2 times a week were less likely to report symptoms of depression and anxiety, even after accounting for sedentary behavior — which was measured as the amount of leisure time participants reported spending sitting still.
As the researchers explain, sedentary behavior appears to play an important role in the link between exercise and mental health. Another study led by Hallgren found evidence that passive sedentary behaviors, such as TV-watching, increase depressive symptoms while mentally-active sedentary behaviors may actually prevent them.
Interestingly, cardiorespiratory fitness appeared to be less important when it came to the prevention of mental health symptoms. While respondents in the medium and high CRF groups reported fewer symptoms of depression and anxiety, this effect disappeared when sedentary behavior was taken into account.
“Taken together,” Hallgren and colleagues report, “this suggests that high CRF may not be necessary to prevent common mental health symptoms. Instead, regular participation in a preferred form of structured exercise may be of greater relative importance.”
The researchers discuss the possibility that the impact of cardiorespiratory fitness may only be relevant when comparing people with very low CRF levels to those with higher levels. Previous research suggests that CRF appears to be most beneficial to somatic health when looking at improvements among those with low fitness levels. It could be that the current study’s sample, which was made up exclusively of employed persons, did not include enough people with low fitness levels to capture such an effect.
A substantial limitation was that symptoms of depression and anxiety were measured using a single item, and the researchers stress that this measure does not reflect a diagnosis of depression or anxiety. Moreover, symptoms of anxiety and symptoms of depression are distinct and would be better assessed separately in future studies.
The researchers conclude that regular exercise may be enough to lower anxiety and depressive symptoms among most people, while it may be useful to encourage exercises that boost CRF among people with particularly low levels of fitness.
The study, “Associations of exercise frequency and cardiorespiratory fitness with symptoms of depression and anxiety – a cross-sectional study of 36,595 adults”, was authored by Mats Hallgren, Aaron Kandola, Brendon Stubbs, Thi-Thuy-Dung Nguyen, Peter Wallin, Gunnar Andersson, and Elin Ekblom-Bak.
(Image by from Pixabay)
This content was originally published here.
It’s a universal truth, kids do the craziest things—all of the time. Not only that but when you ask them why they thought that putting cheese between their toes was a good idea, they’ll just shrug and say, “I don’t know.”
It takes a while before children get old enough to not try everything that crosses their mind. And before that happens, parents make sure they take pictures of their shenanigans. Otherwise, why would people believe they used to trim their nails so that they would look like finger crowns?
Luckily for us, some moms and dads share these “kids make no sense” photos on the Internet too. So sit back, relax (you won’t have to clean up the mess), and enjoy this exclusive compilation of malfunctioning kids by Bored Panda!
#1 My Mom Said This Was One Of My Favorite Things To Do As A Child
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#2 Asked My Sister If My Nephew Was Enjoying The Wedding. This Is The Picture She Sent Back
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#3 Walked In On My Son Watching TV Like This. Freaked Me Out For A Second
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#4 “He’s Upset His Gloves Match His Jacket”
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#5 My 4-Year-Old Daughter Was Watching Something On Her Tablet That Scared Her. So She Came Back With Protective Headgear
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#6 Hmm, That’s A Worry
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#8 Pants
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#9 This Is How My Son Was Sleeping. He May Be Immortal
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#10 My 2-Year-Old Cousin Is Genuinely In Love With Her Skeleton
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#11 We Have 6 Beds And My Kids Still Sleep Like The Grandparents From Charlie And The Chocolate Factory Every Night
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#12 My Two Kids Sitting Next To The Brand-New Couch My Wife Ordered Them
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#13 Why Go To Playground, When You Can Have Your Own Personal Customized Brother-Swing
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#14 Imagination Level 100. My 2-Year-Old Daughter Drew A Pillow With Chalk, Then Laid Down For A Nap
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#15 Wife And I Went Out One Night And Came Home To My Son Sleeping Like This
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#16 My Brother Has Discovered That His Swim Shirt Holds Air
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#17 Instead Of Just Letting Us Know Verbally She Woke Up From Her Nap, Or Opening Up The Cracked Door, She Thought She Needed To Wave At Us From Under The Door Until She Got Our Attention
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#18 This Is How My 2.5-Year-Old Niece Insists On Holding Her New Baby Brother
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#19 He Looks Comfortable
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#20 Tablet Computer Yoga
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#21 Not Sure If I Should Be Proud Or Concerned. My Daughter Said “He’s Got The Rona!” And Started Making Him A Coffin
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#22 Lost My Kid In Target. Found Him Here
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#23 Little Cousin’s Prompt Was, “What Place Do You Want To Go And Visit? It Can Be Anywhere In The World”
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#24 Was Looking Through My Fourth Grade Yearbook And Found This
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#25 Honest Card
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#26 Pool vs. Paint Bucket
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#27 Took My Daughter Out For A Nice Dinner
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#28 Introducing My Middle Child (Please Note The 3 Other Children Playing Normally In The Distance). She Found A Dead Squirrel And Was Super Excited
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#29 Daughter Wanted A Barbie Centaur. Introducing Barbitaur
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#30 Turn Your Back For 30 Seconds
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#31 Kid At Walmart Dragging His Head On The Ground While Mom Was Shopping
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#32 My Daughter Always Steals Printer Paper To Draw On So For Christmas I Wrapped A Pack Of 500 Pages Of Paper. She Started Running Around Screaming With Excitement
Easiest present ever.
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#33 Went To Check On My Daughter
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#34 I Was An Interesting Child
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#35 My Daughters Wanted To Play With Chalk Outside. I Came Out To Them Setting Up A Fake Crime Scene
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#36 We Caught My Girlfriend’s Niece Doing This At The Mall
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#37 My Little Brother Eats A Burger Layer By Layer
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#38 My Friend Is Potty Training Her Kid. This Is How She Poops When She’s Cold
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#39 My 3.5-Year-Old Niece Thinks She’s A Ninja
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#40 My Daughter Thinks The Closet Looks Less Creepy At Night Like This. That Makes One Of Us
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#41 My Niece. My Spirit Animal
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#42 Trying On Clothes With A Toddler In A Nutshell
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#43 My Kid Sleeps Like He Fell Down In Family Guy
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#44 Spider-Men Sleepover
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#45 Ah, Siblings
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#46 My Son Watching TV This Morning
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#47 My Son Found A Piece Of Brick Outside And Put It In A Ziplock Bag For Safe Keeping And Brought It Inside
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#48 My Daughter Now Has A Special Book, Carries It Around Everywhere And Uses It For Everything. It Is The Official Mr. Boston Guide To Bartending And Drink Mixing
The other day she snuck it into the car and tried to take it to daycare. She asks to sleep with it, as if it’s a stuffy.
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#49 Checked On My Daughter To See How School Was Going. Now Waiting For The Teachers Email. What’s With The Bat?
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#50 This Kid Eats Onions Like They’re Apples
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#51 My Son Didn’t Want To Be A Tiger Or A Superhero, He Wanted To Be A Traffic Light
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#52 By Special Request. I’ve Also Packed Her The Apple Peel
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#53 Keeping His Back Stretched. What A Healthy TV Watcher
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#54 He’s Only 1
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#55 My 2-Year-Old Daughter Was Pretty Hungry
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#56 “Necessities” For International Travel According To A Five-Year-Old
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#57 The Way My Brother Likes To Watch Youtube
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#58 It Was Too Quiet Upstairs. This Is How We Found Her
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#59 If Only I Could Sleep Like This Kid
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#60 To Avoid Perpetuating Gender Stereotypes, I Gave My Daughter A Mix Of Dolls And Toy Cars To Play With. This Is What Happened
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#61 Heard My Son Making Weird Cat Noises. Found Him This Way
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#62 I Was Going Through An Old Family Photo Album, I Found A Picture Of Me When I Was 9
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#63 Found This While Looking Through Old Pics. I Was A Weird Kid
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#64 My Brother “Laying On The Bed”
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#65 No, You’re Not Dead, Mickey Is
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#66 Yes, She Put Cheese In Her Toes
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#67 My Son Is Starting His Summer Off Right
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#68 My Sister And I Used To Rip The Heads Off Of Monster High Dolls And Attach The Head To Their Calves
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#69 Came Outside To Check On My Son Who Said He Was Going To Take A Nap. I Think He’s Living His Best Life
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#70 I’m Helping My Mom Clean Out My Little Sister’s Room And We Found This Ball With Toys Glued To It
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#71 My Little Sister Was Complaining About Wanting To Swim But Having No Pool. I Found Her In The Backyard Like This
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#72 My Daughter Is Mad Because I Won’t Open The Ranch Cup For Her. She Doesn’t Like Ranch Whatsoever
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#73 When The Uncrustable Has Too Much “Crust” Still
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#74 Took My Daughter For A Hike. She Wanted To Pack Her Own Gear. This Is What She Packed
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#75 Starbursts
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#76 My Daughter Fell Asleep With Teddy Ruxpin Still On
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#77 Luckily He Doesn’t Have A Credit Card
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#78 Younger Son Was Trimming His Fingernails Today And Decided To Give One Of Them A Crown
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#79 My Daughter Is Weird. Here Is A Picture Of Her Laying Under The Coffee Table While Blowing Raspberries Into A Paper Plate
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#80 I See That Other Guys Brother And Raise My Son
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#81 Y’all. I Have No Words. My Child Is Something. Spinach And Fruit Loops. Thankfully, She Has The Best Vitamins
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#82 How Do You Get Your Toddler To Eat? We Have To Draw Creepy Renditions Of Paul Stanley On Everything Possible
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#83 Maybe He Just Isn’t Into TV
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#84 This Is A Real Phenomenon I See
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#85 Now He Will Surely Meet Santa
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#86 My Grandson. Gotta Luv Them
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#87 This Looks Comfortable
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#88 Not Sure How I Should Feel About My Daughters Drawing Chalk Outlines Of Each Other
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#89 I Found This Collection Of Heads In My Kids’ Playroom
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#90 This Child Normally Eats A Cheese Only Taco, But Tonight Opted For A Carrot Only Taco And She Ate Every Bite
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#91 My Christmas Card From Preschool
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#92 What My Daughter Drew On The Back Of Her School Work. At School. Sweet Baby Jesus
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#93 I Raise You My Apple Torturer
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#94 Coming Back From The Narnia
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#95 That Should Hurt
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This content was originally published here.
If you have a friend or family member who experiences panic attacks, it’s natural to feel overwhelmed and helpless if it happens in your presence. Like any other mental health condition, it’s impossible to truly understand what a panic attack feels like unless you’ve experienced one yourself — but that doesn’t mean you can’t help your loved one through it.
By definition, a panic attack is a “sudden episode” in which a person experiences intense fear despite not being in any sort of danger. The fear manifests itself physically, and people who experience panic attacks often feel as though they’re having a heart attack or even dying. Here are some strategies to help a loved one through it.
1. Do a Grounding Exercise Together
Doreen Marshall, PhD, licensed psychologist and vice president of mission engagement at the American Foundation For Suicide Prevention, told POPSUGAR that the first step is to help the person “ground” themself and connect to the present moment. “Since panic attacks have a beginning, middle, and end, when someone is in the moment of an attack, encourage them to use mindfulness techniques or deep breathing exercises to help reset their nervous system,” Dr. Marshall said.
You can help ground someone by getting them to focus their attention on their immediate physical surroundings. For example, Dr. Marshall recommends having the person focus on a nearby object for 10 seconds or name five objects they notice around them. “It can also help to have the person make physical contact with a nearby object, such as putting their hands on a table or a chair or running their hands under cold water to help ground them,” she said.
2. Help Them Regulate Their Breathing
A panic attack makes it difficult to breathe, which is why the person may feel like they’re having a heart attack or dying. David Rakofsky, PsyD, licensed clinical psychologist and president of Wellington Counseling Group in Chicago, told POPSUGAR the best way to help a person regulate their breathing is to breathe with them. “By the time a person is in full panic mode, their blood gasses have likely shifted from an over-abundance of oxygen, which can fuel the accelerating state of the panic,” Dr. Rakofsky explained. “By regulating breath, you start to reverse this cycle.”
Dr. Rakofsky recommends the “times two” rule, which means that for every second you breathe air in, you double it on the way out. “Always keep in mind [that] a person in panic or in a heightened state of anxiety will not be able to take in a lot of air since there is a feeling of constriction in the chest,” he said. For this reason, Dr. Rakofsky says to start small and then work your way up to taking longer, deeper breaths together.
3. Know What Not to Say
“Avoid phrases that could provoke more panic and come off as dismissive, shaming, or blaming,” Dr. Marshall said. For example, you shouldn’t tell someone who’s experiencing a panic attack to calm down. Instead, use phrasing that shows you’re focused on listening to the person and helping them get through the panic attack, like “I’m here with you,” “Concentrate on your breathing,” or “Stay in the present.”
Dr. Rakofsky also emphasized the importance of never telling a person that the panic attack is all in their head. “The feeling of invalidation and psychological invisibility that comes with being told this is absolutely crushing and likely to bring about a greater state of panic and distress,” Dr. Rakofsky told POPSUGAR, noting that it also increases distrust and a lack of hope that they’ll find real, helpful treatment for their panic attacks.
“Once the panic attack is over, then you can help them address what may have contributed to the panic attack and seek professional help,” Dr. Marshall said.
4. Encourage Them to Seek Professional Help
If a person has panic attacks and isn’t receiving mental health treatment from a therapist and psychiatrist, encourage them to seek help from a professional who has experience treating panic and anxiety disorders. “Connecting with a mental health professional can help someone who experiences a panic attack or attacks have access to a resource who can help determine what’s happening in the moment as well as manage episodes over time,” Dr. Marshall said.
This content was originally published here.
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Chinese Restaurant Owner Adds Funny And Honest Comments On The Menu, And People Are Here For It
I don’t know about you but when I walk into a new restaurant, I usually have a hard time choosing a dish—the ingredient list in the menu says nothing about how good the chef is. And if I ask the waiter’s opinion, how can I be sure they have taste buds as sophisticated as mine? Pictures of the food aren’t much help either. We all know that what you see is not what you get. My girlfriend says I have trust issues but I don’t believe her. I blame McDonald’s advertising.
Customers at Cuisine AuntDai, however, don’t have this problem. The owner of this Chinese restaurant in Montreal, Canada, has written incredibly genuine, no bs descriptions for their entire menu!
Recently, one of his clients, Kim Belair, turned to Twitter to share these wholesome texts, and they instantly went viral, generating over 72,000 likes and 10,000 retweets. Let’s hope this newly-found Internet fame will keep the joint afloat throughout the pandemic! After all, you can’t help but respect someone who’s trying to make an honest living.
Belair, who is a writer/narrative designer working in video games through her company, Sweet Baby Inc., first heard about AuntDai through a friend who loved the place and swore it was the best Chinese food in town. “I meant to go, but before I could, the original location burned to the ground. It was only when it opened the new location that I finally got a chance to order,” she told Bored Panda.
“It was really during the pandemic that it became a near-weekly staple for my partner and me. We usually have at least one dedicated ‘order-in night’, but AuntDai is good enough that we sometimes find ourselves thinking about making dinner and going ‘…How about AuntDai, though?’”
The writer really loves the food at the restaurant. Despite Fei’s humility, it’s Belair’s favourite place in the city and she believes every dish is really, really strong. “Each one feels like it sets out to do something different, and nails it,” Belair explained. “My partner’s a chef, and he often says that what sets AuntDai apart is this feeling of subtlety that many restaurants don’t get. They hit little details that don’t stand out on their own, but when contrasted with other places they consistently nail flavours, textures, and quality of their ingredients.”
Belair recommends their hot pepper beef on some rice with a bunch of dry-fried green beans and cabbage. “It’s out of control delicious.”
People really loved the honest descriptions
After Kim’s thread went viral, the owner of the restaurant created a Twitter account just to thank her
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Belair said she and Feigang ended up having a really lovely chat for about a half-hour! He told her more about his upbringing, his childhood, his work, what inspired him and his wife to open the restaurant, and how things have been going. “He’s such an interesting guy and his story is so compelling that I genuinely feel really lucky to have met him in this unusual way,” she said. “Like, for all the times I’ve had his food and loved it, and for all the comfort it’s offered me during this past year, it took this for us to finally talk. I’m eager to remain friends.”
Also, Belair thinks it’s funny that she’s a business owner as well and works in writing and narrative; they both found some commonalities, both in building a career and in having a critical eye on everything they make themselves. “No matter what you do, you’re always your toughest critic, and it’s reassuring to surface that with other people. I think it’s probably why the menu went viral: people see something of themselves in it, and they appreciate not only that honesty but the relatability of it.
“Everyone wants to be that candid or to have someone be that candid with them, and I think it’s just incredibly refreshing.”
“On January 11, Monday afternoon, I received an email from a journalist from a German newspaper called Süddeutsche Zeitung translated as ‘South German’ saying a tweet about our restaurant went viral,” Feigang Fei, the owner of the restaurant, wrote in his blog. “I thought it was spam and replied to ask for screenshots. She replied with the Twitter link. OMG, it was real I could not believe that tweet got almost 60K likes and 10K retweets even I am not a Twitter fan I knew it was not an easy number to get.”
Feigang agreed to this interview and everything started escalated pretty fast. Before he knew it, the man had interview requests from CBC, Global News TV, The Guardian, Today, Food Network, and the list goes on. He could not believe what just happened to him.
“When all this magic happens I can only think of one person that I have to say huge thanks to. It’s Kim Belair. On Saturday night I recovered my dormant Twitter account @feigangfei which was registered in 2011 when I was thinking about learning English by joining social media but there was zero activity during the past 10 years.”
“I replied to that HOLY tweet stating that I am the owner of Cuisine AuntDai and my name Feigang Fei. Right now, all those big-name media articles have Feigang Fei, Kim Belair, and AuntDai all together.”
Friday and Saturday the restaurant saw a lot of new customers and many of them told Feigang they heard about him on the radio or saw him on TV and they loved it.
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While people continued talking about his menu
The post first appeared on Bored Panda.
This content was originally published here.
The Power Of “Yet”: How to Teach Kids To Aspire For More
Feel Like Your Job is a Waste of Time? Here’s How Others Found Meaning
