Today is a new day, I am thinking about all that life has to offer. A thought came to me as I was meditating this morning about how powerful a simple brisk walk can be in reducing high blood pressure. The beautiful thing about walking is, it does not cost you anything, just a willingness to be well, and there are so many benefits to this simple routine. lets start with some facts,
More than 35% of African Americans have high blood pressure, which accounts for more than 20% of the African American deaths in the US. (people are stressed, sedentary, eating the wrong food)
Compared with whites, hypertension develops earlier in life, and average blood pressures are much higher in African Americans.(this is probably due to the junk food diet fed to most African American children, and lack of proper exercise )
African Americans with high blood pressure have a much higher chance of developing heart disease, than in the general population. But there is hope! First, lets get an understanding of what hypertension truly is, and the underlying causes.
Hypertension, or high blood pressure is a serious conditions that affects one in three American people. Blood pressure is the force of blood as it pumps through your arteries. Arteries are vessels that carry blood from the pumping heart to all the tissues and organs of the body. Normal blood pressure is below 120/80. The top number represents your systolic blood pressure, this relates to the pressure in the arteries, as the heart contracts and pumps blood. The bottom number represents your diastolic blood pressure, and this relates to the blood pressure in the arteries as the heart relaxes after contraction. Many people are starting to understand the relationship between high blood pressure and stress, nutrition and exercise. I believe that these three elements have a major role to play in the severity of this disease.
Now that we have a basic understanding of what high blood pressure is, lets talk about ways to help with this issue. Studies show that with 30 minutes of brisk walking three times a week you will lower your blood pressure and help with your overall wellness. As a stress management coach, I constantly look for new ways to help other as well as myself relieve the negative effects of stress. I have found that yoga is very beneficial in doing this. According to DR.Sujit, M.D. DM DMB, Endocrinologist, Diabetologist, observed effects of yoga on hypertension include the following:
Reduces blood pressure to the tune of 10-15mm/hg
Yoga can help with weight loss, which in turn can reduce blood pressure
Regular yoga performers are less likely to suffer from hypertension than their age and sex matched counterparts.
Certain postures in yoga do offer controlled pressure on the kidneys and adrenals, thereby regulating blood supply to these vital organs which mainly regulate b.p. through secretions of rennin, angiotensin etc.
I also recommend the practice of Tai Chi for hypertension, let me share with you why; I like to think of Tai Chi as the prescription of meditation and focus. There is a relaxation response triggered by Tai Chi, which will result in decreased heart rate, blood pressure, decreased metabolism and slower brain waves. I personally practice Tai Chi, and it helps me along with proper nutrition manage my hyperthyroid without the use of toxic drug therapy.
So as we can see, it is possible to walk your way into wellness, if you are consistent and desire to make a true lifestyle change. As a holistic wellness coach, I have come to realize that balance in life is truly the key. with these elements togther, exercise, stress management and proper nutrition, you are well on your way to helping your body to maintain and heal itself!
Lets take a walk today into wellness.
Fateria Johnson M.A. CSMC CMBFS
http://www.its4yourwellness.com/
Wednesday, January 13, 2010
Tuesday, January 12, 2010
The Power Of Good Nutrition
"You are what you eat". How many times have we heard this saying echoed before? How can I be what I eat? Some may ask. This saying has a lot of truth because the food that we take in actually helps us to be either sick or well. If a person is sick, I automatically look at what it is they are eating or drinking, if they are in good health I also take note of their nutritional choices as well.
Nutrition is the relationship between diet and health, what we eat determines what type of fuel we are going to give our whole body and what type of weapons we are going to give our immune system to combat invaders. Our SAD (Standard American Diet) does not provide the adequate amount of nutrients that are needed to combat the ever day attacks that we are facing via, environmental, physical , mental and social stresses. A nutrient is the element necessary for our functioning as human beings. These needed nutrients nourish our body and provide the energy and materials needed for the upkeep and regulation of our many body processes. when we do not fully become aware of the power of good nutrition we allow ourselves to become prey to many sometimes unnecessary diseases.
The most important thing we can do is to drink at plenty of water each day. The ideal consumption of water should be about 1/2 ounce for every pound of body weight. Drink about 6 ounces every hour to keep hydrated. We need water for digestion, absorption, circulation and elimination to function properly and dehydration is a cause for many illnesses as well. The next thing that we could do to ensure that we experience the power of good nutrition is to eat an array of fresh fruits and vegetables, and to limit our intake of refined foods and sugars.
Refined sugars actually deplete many of the nutrients that we need to maintain wellness. Having a well balanced diet will ensure that we get all that our body needs for maximum functioning. We need fiber from whole grains, nutrients from fresh fruit and vegetables and protein from a variety of sources. If you are not going to eat meat then it is important that you make meals that together make up a complete protein, as vegetables or grains alone do not provide this but lentils with brown rice will complete the full protein chain that is needed. Hippocrates said to let your food be your medicine and your medicine your food, so take that to heart the next time you are planning your meals.
The power of good nutrition does not need a prescription, just a willingness to plan and prepare healthy meals and snacks. Here's to good health always!
Fateria J M.A. CSMC CMBFC
http://www.its4yourwellness.com/
Nutrition is the relationship between diet and health, what we eat determines what type of fuel we are going to give our whole body and what type of weapons we are going to give our immune system to combat invaders. Our SAD (Standard American Diet) does not provide the adequate amount of nutrients that are needed to combat the ever day attacks that we are facing via, environmental, physical , mental and social stresses. A nutrient is the element necessary for our functioning as human beings. These needed nutrients nourish our body and provide the energy and materials needed for the upkeep and regulation of our many body processes. when we do not fully become aware of the power of good nutrition we allow ourselves to become prey to many sometimes unnecessary diseases.
The most important thing we can do is to drink at plenty of water each day. The ideal consumption of water should be about 1/2 ounce for every pound of body weight. Drink about 6 ounces every hour to keep hydrated. We need water for digestion, absorption, circulation and elimination to function properly and dehydration is a cause for many illnesses as well. The next thing that we could do to ensure that we experience the power of good nutrition is to eat an array of fresh fruits and vegetables, and to limit our intake of refined foods and sugars.
Refined sugars actually deplete many of the nutrients that we need to maintain wellness. Having a well balanced diet will ensure that we get all that our body needs for maximum functioning. We need fiber from whole grains, nutrients from fresh fruit and vegetables and protein from a variety of sources. If you are not going to eat meat then it is important that you make meals that together make up a complete protein, as vegetables or grains alone do not provide this but lentils with brown rice will complete the full protein chain that is needed. Hippocrates said to let your food be your medicine and your medicine your food, so take that to heart the next time you are planning your meals.
The power of good nutrition does not need a prescription, just a willingness to plan and prepare healthy meals and snacks. Here's to good health always!
Fateria J M.A. CSMC CMBFC
http://www.its4yourwellness.com/
Monday, January 11, 2010
Soul food for your wellness
In our African American culture, we have a rich tradition of what we call soul food, golden delicious deep fried chicken, collard greens with fat back, white rice and plenty of gravy, plenty of bread, rich desserts and plenty of sweet, sweet drinks. This brings back a lot of memories for me, unfortunately, I cannot leave out the high rates of obesity in our communities, high blood pressure, diabetes and many other lifestyle diseases that can be prevented with just a few lifestyle changes. According to blackhealthcare.com, Diabetes mellitus is one of the serious health challenges facing the nearly 30 million African Americans.
African Americans with diabetes are more likely than white Americans to experience complications from this disease.
According to the office on minority health,
African Americans are twice as likely to be diagnosed with diabetes as non-Hispanic whites. In addition, they are more likely to suffer complications from diabetes, such as end-stage renal disease and lower extremity amputations. Although African Americans have the same or lower rate of high cholesterol as their non-Hispanic white counterparts, they are more likely to have high blood pressure.
African American adults are twice as likely than non-Hispanic white adults to have been diagnosed with diabetes by a physician.
In 2006, African American men were 2.2 times as likely to start treatment for end-stage renal disease related to diabetes, as compared to non-Hispanic white men.
In 2005, diabetic African Americans were twice as likely as diabetic Whites to be hospitalized.
In 2006, African Americans were 2.3 times as likely as non-Hispanic Whites to die from diabetes.
As a natural health professional, I understand that under the right conditions the body will function properly. When we provide our body with the proper fuel, we are also providing our cells the needed nutrients to sustain a healthy life. These warrior cells provide the defense for would be invaders. Like any army though, these cells must be properly fed, when we feed our body valuless foods highly processed and laden with refined sugars we make the process of eliminating harmful bacteria a tedious one, and the end result will be dis-ease. A weak immune sytem is one of the major reasons that people get sick, and foods high in refined sugars suppress our immune system function. There is a sugar that I have found and it is called sugar in the raw. It is a raw natural cane sugar, it is not refined.
The refining process removes the vitamins and minerals out and leaves you with pure refined carbohydrates, thats why it is so dangerous. It is an empty or naked calorie, it is pure sucrose. Raw sugar (sugar in the raw) Can be purchased at your grocery store (you may have to look hard) but it is natural and the nutrients remain intact. Sugar in the raw can be used to replace that pure cane refined sugar in your lemonade or ice tea recipes, also use fresh real lemons instead of processed lemon drinks or koolade as these contain hidden sugars and artificial flavorings as well. Lemons have beneficial health benefits that will last a lifetime.
Lets talk about bleached flour and cooking oil, most people when frying chicked use white bleached flour and lots of cooking oil, but there is a better healthier way. Replace that bleached flour with unbleached whole wheat flour, bleach flour is very poisonous because in the refining process, all the nutritous grain is removed. White flour also contains a diabetes causing contaminant called alloxan, alloxan is the chemical that makes white flour beautiful and clean, now is that worth your health?.
According to the Organic Consumers Association, Scientists have known of the alloxan-diabetes connection for years; in fact, researchers who are studying diabetes commonly use the chemical to induce the disorder in lab animals. In the research sense, giving alloxan to an animal is similar to injecting that animal with a deadly virus, as both alloxan and the virus are being used specifically to cause illness. Every day, consumers ingest foods made with alloxan-contaminated flour. Would they just as willingly consume foods tainted with a deadly virus? Unless they had a death wish, they probably would not. Unfortunately, most consumers are unaware of alloxan and its potentially fatal link to diabetes because these facts are not well publicized by the food industry.
Wheat flour is nutritous and I use it for my oven fried chicken recipe. I coat my chicked with the wheat flour, of course I use all natural sea salt and herbal seasoning, fresh garlic powders...no season salt with msg (monosodium glutamate) or table salt. I oil my oven pan lightly with olive oil, no need to drown the chicken, and then I cook at 350 degrees for 45 minutes each side...delicious and good for you oven fried chicken and noone even has to know you cooked it in the oven! Taking the time to just replace refined sugars and ingredients in your recipes will greatly impact your overall health, and do not forget after that delicious meal, take a family walk around the block or make time in your daily shedule for some form of exercise. Now, that is soul food for your wellness, stay tuned as we discuss more topics for African American Wellness.
You can contact me @ http://www.its4yourwellness.com/
African Americans with diabetes are more likely than white Americans to experience complications from this disease.
According to the office on minority health,
African Americans are twice as likely to be diagnosed with diabetes as non-Hispanic whites. In addition, they are more likely to suffer complications from diabetes, such as end-stage renal disease and lower extremity amputations. Although African Americans have the same or lower rate of high cholesterol as their non-Hispanic white counterparts, they are more likely to have high blood pressure.
African American adults are twice as likely than non-Hispanic white adults to have been diagnosed with diabetes by a physician.
In 2006, African American men were 2.2 times as likely to start treatment for end-stage renal disease related to diabetes, as compared to non-Hispanic white men.
In 2005, diabetic African Americans were twice as likely as diabetic Whites to be hospitalized.
In 2006, African Americans were 2.3 times as likely as non-Hispanic Whites to die from diabetes.
As a natural health professional, I understand that under the right conditions the body will function properly. When we provide our body with the proper fuel, we are also providing our cells the needed nutrients to sustain a healthy life. These warrior cells provide the defense for would be invaders. Like any army though, these cells must be properly fed, when we feed our body valuless foods highly processed and laden with refined sugars we make the process of eliminating harmful bacteria a tedious one, and the end result will be dis-ease. A weak immune sytem is one of the major reasons that people get sick, and foods high in refined sugars suppress our immune system function. There is a sugar that I have found and it is called sugar in the raw. It is a raw natural cane sugar, it is not refined.
The refining process removes the vitamins and minerals out and leaves you with pure refined carbohydrates, thats why it is so dangerous. It is an empty or naked calorie, it is pure sucrose. Raw sugar (sugar in the raw) Can be purchased at your grocery store (you may have to look hard) but it is natural and the nutrients remain intact. Sugar in the raw can be used to replace that pure cane refined sugar in your lemonade or ice tea recipes, also use fresh real lemons instead of processed lemon drinks or koolade as these contain hidden sugars and artificial flavorings as well. Lemons have beneficial health benefits that will last a lifetime.
Lets talk about bleached flour and cooking oil, most people when frying chicked use white bleached flour and lots of cooking oil, but there is a better healthier way. Replace that bleached flour with unbleached whole wheat flour, bleach flour is very poisonous because in the refining process, all the nutritous grain is removed. White flour also contains a diabetes causing contaminant called alloxan, alloxan is the chemical that makes white flour beautiful and clean, now is that worth your health?.
According to the Organic Consumers Association, Scientists have known of the alloxan-diabetes connection for years; in fact, researchers who are studying diabetes commonly use the chemical to induce the disorder in lab animals. In the research sense, giving alloxan to an animal is similar to injecting that animal with a deadly virus, as both alloxan and the virus are being used specifically to cause illness. Every day, consumers ingest foods made with alloxan-contaminated flour. Would they just as willingly consume foods tainted with a deadly virus? Unless they had a death wish, they probably would not. Unfortunately, most consumers are unaware of alloxan and its potentially fatal link to diabetes because these facts are not well publicized by the food industry.
Wheat flour is nutritous and I use it for my oven fried chicken recipe. I coat my chicked with the wheat flour, of course I use all natural sea salt and herbal seasoning, fresh garlic powders...no season salt with msg (monosodium glutamate) or table salt. I oil my oven pan lightly with olive oil, no need to drown the chicken, and then I cook at 350 degrees for 45 minutes each side...delicious and good for you oven fried chicken and noone even has to know you cooked it in the oven! Taking the time to just replace refined sugars and ingredients in your recipes will greatly impact your overall health, and do not forget after that delicious meal, take a family walk around the block or make time in your daily shedule for some form of exercise. Now, that is soul food for your wellness, stay tuned as we discuss more topics for African American Wellness.
You can contact me @ http://www.its4yourwellness.com/
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