Change Your Atmosphere

It is my conclusion that healing really does start from the inside and works its way out. 

I have only met a few people in life that did not want to truly change.  I want to encourage every person reading this post to envision the progress you want to make with your health and wellness.  Often we complain about circumstances instead of taking self-responsibility and just changing the circumstances as much as is within our power to do.  The health of the body, mind and spirit, derives from not only proper food, exercise, and correct living but good thoughts as well. The way that our thoughts affect our wellness is often overlooked.

Our thoughts can be our ally, encouraging us to press on, eat healthy, resist negativity and to seek out solutions to health challenges instead of  accepting a grim diagnosis as the final decree.  On the other hand our thoughts can become our enemy, poisoning us with doubt, fear and dead stopping us dead in our tracks, causing us to not push forward towards heal and healing. 
The good news is that you really can change the atmosphere, internally and externally.  Our thoughts, whether positive or negative grow stronger when fertilized with constant repetition.  That explains why many people who are negative, gloomy, always sick, stay that way, and others who are positive, upbeat, and enthusiastic even in the midst of trying circumstances fare much better and seem to come out on top. 

Science validates what the good books have been saying for centuries, fix your thoughts on things that are good, cheerful heart is good medicine, and the good man brings good things out of the good stored up in his heart.  Internally, our cells are affected by our thoughts and emotions, according to new research by Dr. Bruce Lipton a Biologist at the University of Wisconsin. Cells are intelligent; they respond to our emotional and environmental stimuli, DNA is controlled by the signals outside of the cells including the energetic messages emanating from our positive and negative thoughts.  I want to encourage you as Dr. Lipton stated, “change the thought environment and the cells, and you change the behavior.  Ask yourself today; what is the greatest source for your thoughts? What label will you use to describe your recurring negative thoughts? What is the plan that you will use to challenge your thoughts? In what ways do your thoughts affect your health and wellness now?
Fateria Johnson ND, CNHP   

I Am Back!

Greetings everyone!  What a pleasure to be writing here again.  I have had two pretty busy semesters and have been traveling through the summer, and in my travels I had the opportunity to uncover some pretty interesting education and information to share.  Life is truly a journey, and sometimes you must take a step back to really appreciate all that it has to offer. One of my trips this summer took me to a natural products expo where I was able to meet with people who are passionate about healthy living, pure and natural products and sustainable lifestyles.  I met cancer survivors, and people who have overcome various diseases, by making a personal change to their lifestyle in a positive way.

 I have come to the conclusion that we are in control of our wellness, and it is up to every individual to make healthy choices that will facilitate the process of health and healing.  Many times we turn our energies outward, looking for someone to fix us after the damage has been done, when the focus should be on self responsibility and prevention with a holistic approach.  As I continue the process of writing this blog, my passion will be directed towards motivating others to a wellness revolution!  Health and wellness is something everyone should enjoy, and it can be accomplished as we become more mindful to the activities and process that bring about a life of vitality.  Stay tuned, get ready, I have so much to share and share I will freely!  Namaste

Vitamins, Minerals and Fiber

Are you supplying your body with an adequate source of vitamins, minerals and fiber? Vegetables and whole grains are our primary source for the essential nutrients that we need. It is very important for us to ensure that we eat an abundant supply of these foods in order to prevent disease and to help with vitamin deficiencies. By eating these foods,we can provide our body with fiber which will aid in regular bowel movements and can prevent cancer in our colons.

As a whole, African Americans do not eat enough foods rich in fiber and essential nutrients, that would explain why we have such a high rate of disease and premature aging. This type of nutrient deficiency will limit our bodies natural ability to ward of illness and disease. The right amount of minerals are needed in order for us to maintain health there must be a balance, too much or too little may not be noticed immediately but later in life it may put us at risk for certain diseases. Because of our adapting to western culture, many have been accustomed to soul food rich with seasons and sauces that do plenty for your taste buds but almost nothing in terms of adding wellness to your life, historically we have not always cooked like this. 
 
I remember fondly the days at my grand mom Mama's house and yes we did call her Big Mama! Mama would cook up some delicious food and you could smell it coming up the street.  All of our family and social gatherings centered around food, it was a sin not to have some great dishes waiting when guest arrived. As I think back to these times, I do not remember many balanced meals.  I remember a lot of fried foods, collards that had the life cooked out of them rich gravies made with bleached flour and a host of other items that were high in saturated fat and calories, rarely did we have a fresh salad or whole grain bread or snacks that included fruits and raw vegetables. Today we have an abundance of nutrition information at our disposal, and if we would only take the time to educate ourselves on the value of whole foods and our true history, we can possibly save our next generation from the many lifestyle diseases that are prevalent right now such as diabetes, high blood pressure, strokes, and certain cancers.
 
Make the choice today to choose whole foods, foods rich in essential nutrients such as fresh fruits and raw vegetables, these types of foods act as roughage for our intestines and will cleanse and detoxify. These foods will give you added protection against disease.  These were truly the foods of our ancestors, foods rich in whole grain, fresh fruit and vegetables.  Here is a little something extra for your research and study!
 
   http://www.york.cuny.edu/academics/writing-program/the-york-scholar-1/volume-5.2-spring-2009/can-the-african-american-diet-be-made-healthier-without-giving-up-culture

The Morning Elixir

This morning I had what I like to call my morning elixir. It is a smoothie that is power packed with vitamins and nutrients that will help to to start your day right. Normally upon waking, you are normally thirsty instead of hungry and this is because of the dehydration that occurs during sleep. This drink will help to balance you as well as purify your system


Fresh organe juice
Bananas
blackberries
rasberries
Papaya
Blueberries
fresh ginger root (a small piece)Ginger is very strong)


A good blender is the GE Perfect Blend, you can get it at Walmart for less than 40.00. You do not have to use ice as long as you freeze your fruit before using it (wash very well before use), you can freeze the banana as well.
Add the orange juice to the blender about 2 cups, but this would depend on how many people you are serving, then add the banana, papaya and rest of fruit and your cut ginger. Blend about 45 seconds or until consistency is one that you like. add as much fruit as you like but make sure you adjust the orange juice as well. Now you can serve and enjoy. Lets talk about the health benefits of this one drink:

Papaya offers protection against heart disease

Bananas are high in potassium and is useful in lowering blood pressure

Rasberries as an antioxidant food contain ellagic acid, raspberries help prevent unwanted damage to cell membranes and other structures in the body by neutralizing free radicals. They are an excellent source of vitamin c and manganese, two critical antioxidant nutrients that help protect the body's tissue from oxygen related damage.

Blueberries neutralizes free radicals in the body which help reduce disease and aging. They also aid in reducing belly fat.

Blackberries are an excellent source of vitamin C and E. Vitamin C helps to protect

against infections and cancers. Vitamin E is effective for heart and circulatory

problems. Blackberries are also a good source of potassium and fiber pectin.

Ginger Root is helpful against colorectal cancer and ovarian cancer cells. Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumor effects on cells. Ginger root also provide relief from nausea and gastrointestinal relief.

Enjoy you elixir in the morning or whenever you feel the need for a healthy boost!

Healing With Whole Food

As I was doing some research this week about healing foods and I came across fiber, and the importance of fiber in our diet.  Many people today are suffering from ailments that can truly be corrected with the proper nutritional balancing.  The term fiber refers to carbohydrates that can not be digested and fiber acts as an intestinal broom in your system. There are two types of fiber, insoluble and soluble. Our body requires 35 grams or more of fiber a day in order to function properly. 

According to the Linus Pauling Institute,  viscous fiber such as those found in oat products and legumes can lower serum LDL levels and and normalize blood glucose and insulin response. The same study reports that numerous people with type 1 and type 2 diabetes that increased their fiber intake improved blood serum lipid profiles.  As we can see, fiber is a very important element that should be included in our diet on a daily basis.  There are numerous studies that show a link between high fiber intake and the reduction of disease.  When we eat high fiber food, the fiber absorbs the toxins in our body and drives them out with it as it is eliminated.  Since fiber is not digested or absorbed it very beneficial for this purpose.  Cancer, diabetes, diverticulitis, breast cancer, IBS, colon cancer, all of these diseases are positively affected by a high intake of fiber.
Food Serving Fiber.  Studies report that African American Women are likely to die from breast cancer and this same study believes that diet and exercise (or lack thereof) is a contributing factor. Read more about the study on the following link.
http://main.uab.edu/Sites/reporter/articles/81083/

It is truly time to heal our self with whole food.  Processed food is destroying our communities at an alarming rate.  We are truly paying the price for it in the form of these lifestyle diseases that even the experts are realizing the truth about what the underlying causes are.  Disease does not just happen by chance, it is a process that happens as we provide the conditions in our body that welcome these offenders.  Healing will begin with going back to the basics of a whole food diet.  That will provide us with the dietary fiber we need for maximum wellness.



Legumes
                                                        Serving  and amount of dietary fiber in grams(g)
Navy beans, cooked from dried      1 cup            19.1

Split peas, cooked from dried          1 cup           16.3

Lentils, cooked from dried               1 cup           15.6



Kidney beans, canned                    1 cup 13.6

Refried beans, canned                    1 cup 12.1

Cereals and grains

100% (wheat) Bran Cereal             1/2 cup 12.5

Bulgur, cooked                              1 cup 8.2

Pearled barley, cooked                 1 cup 6.0

Oat bran, cooked                         1 cup 5.7

Quinoa, cooked                           1 cup 5.2

Instant oatmeal, cooked                1 cup 4.0

Rice, long-grained brown, cooked 1 cup 3.5

Vegetables

Artichoke hearts, cooked          1 cup 14.4

Spinach, frozen, cooked              1 cup 7.0

Brussel sprouts, frozen, cooked    1 cup 6.4

Winter squash, cooked              1 cup 5.7

Mushrooms, cooked from fresh   1 cup 3.4

Fruits

Prunes, uncooked                   1 cup, pitted 12.4

Asian pear                              1 pear 9.9

Guava, fresh                           1 cup 8.9

Raspberries, fresh                  1 cup 8.0

Blackberries, fresh                 1 cup 7.6

Nuts and Seeds

Almonds                             1 ounce (23 kernels) 3.5

Pistachio nuts                     1 ounce (49 kernels) 2.9

Pecans                                1 ounce (19 halves) 2.7

Peanuts                               1 ounce (33 kernels)


Fateria Johnson M.A. Holistic Wellness Educator

http://www.its4yourwellness.com/

Tend to Your Own Temple

We only have one body, and it is very important to take care of it. How often do you clean your car or your home, and how many times do you drive by your neighbors as they carefully are tending to their gardens or working on the house?. The point that I want to make here is that our body deserves as much attention as we give to other things in our life. My natural health philosophy is truly that disease is due to the accumulation of the many toxins in our life.

These toxins affect us physically, mentally, emotionally and spiritually. If we are not careful about how we treat our bodies and not paying attention to what we put in and on our bodies we will develop dis-ease. You can trade in your car for a new one, you can have someone come in to put in a new lawn if the old one dies, but you can not get a new you. You will not be able to just trade in your body for new one because you did not take care of the one you had. With this in mind, it is imperative that as a people we take responsibility for ourselves.

There is no such thing as a quick fix, drugs and many treatments also come with side effects. There has never been a cure all, because germs and toxins have a way of becoming immune to the many treatments that are on the market today if used for a long period of time. The only way to insure yourself is to take care of yourself from the inside out. Tend to your own temple. Taking the time to tend to your own temple has many benefits as I see it, you will have a greater sense of control when you realize that only you can determine if you are going to be well or sick.

You will feel less stressed when you come into the knowledge that there are many options available to you for handling whatever crisis that comes upon you. One of the ways you can tend to your temple is to detox at least once a month for seven to ten days. This process is very important to the proper functioning of your liver which is responsible for many processes of our body. According to authorities in the field of nutritional therapy, cancer is a likely sign that the liver has been functioning poorly for some time, and the longer toxic waste stays in your system, the more likely it is that poisons are being reabsorbed into your blood stream. The next thing would be to develop a healthy eating plan and stick to it.

You have goals and dreams and your health is an important part in that plan. An important aspect of tending to our temple that many people miss is to properly manage your thought processes. Chronic stress and negative emotions can cause chemical imbalances, hormonal changes, develop fertile ground for disease and it effects every cell in your body; with this in mind, the time is now to develop an maintain a more positive way of thinking. Another neglected aspect of our self is our spiritual self. This is often neglected because many people do not truly understand what this actually means.

Tending to our spiritual self means being connected to the divine, that which connects us to life and creativity and a much higher consciousness. It means going beyond the pettiness of this life and transcending towards a deeper purpose and meaning. Will you tend to your own temple today? Will you do what it takes to plant fertile soil for wellness? Are you willing to take the responsibility for your upkeep or will you just leave it to the handyman (other professionals).

If you do not answer yes to those questions then eventually you will begin to see the early signs of neglect, just as you will see if you neglect your physical house. You can cover up the wear (symptoms) with paint (medication) but eventually what is truly going on underneath the surface (breakdown, erosion) is sure to show through. The best thing to do is preventive maintenance to ensure that everything is working properly inside and underneath so that the outside can shine brightly!

Fateria Johnson M.A. CSMC, CMBFC