The Struggle With Weight Managment

According to The Office On Minority Health: African American women have the highest rates of being overweight or obese compared to other groups in the U.S. About four out of five African American women are overweight or obese.1

In 2009, African Americans were 1.5 times as likely to be obese as Non- Hispanic Whites.

In 2009, African American women were 60% more likely to be obese than Non-Hispanic White women.

In 2007-2008, African American children were 30% as likely to be overweight than Non-Hispanic Whites.

More than 80% of people with type 2 diabetes is overweight, I would even say those most people with lifestyle diseases such as high blood pressure are overweight, not all but many.  
 
Weight management to me is an important issue because I know that by maintaining a healthy weight, many can reduce the risk of the myriad of problems associated with being overweight.  Now, let me make my self clear, just because a person wears a size 10/12 does not mean they are overweight, never let society dictate to you what being over weight is, and for each person because of body structure it will vary.  I notice often that there are many programs out there for weight management, but one thing most of those programs fail to address is the true cause of why a person keeps gaining weight.  In holistic wellness, I tend to view things in terms of cause and effect.  It is very important to look at the underlying causes of weight gain and ultimately obesity.

 Weight management does not have to be a struggle when you uncover what is going on beneath the surface of a person.  Weight gain is only the effect of something deeper going on.   It is important to take a close look at the emotional dimension of who we are as it relates to weight management, and as we do this we can understand how closely related emotions and eating are.  It is not enough to diet, you must get a handle of some of the unresolved issues before you will be successful in weight management.  You have heard the term yo-yo dieting, well this type of dieting if closely looked at will be linked directly to rollercoaster emotions.

We need to constanly be aware of what it is we are placing on our plates, especially in times of emotional distress.  Comfort foods are called comfort foods for a reason, they alter the way you feel, but in the long run they alter the way you look as well.  When we experience negative triggers, we look for ways to make our self feel better.  We turn to chocolate, sugary snacks, heavy starchews and a host of other foods that traditionally are known to soothe those emotions, but what we do not realize is why, nor do we understand the effects of this cycle. Most processed foods are laden with hidden ingredients that do not promote weight loss and will actually contribute to your weight gain.

 A a study done at UNC Chapel Hill indicated that MSG (flavor enhancer in food could be a contributor in weight gain, I find this very interesting since many foods that are served outside of the home contain these flavor enhancers.  Another thing to mention is the sodium content in many processed foods.  I was alarmed to find out that my favorite whole wheat pretzels contained 2400mg of sodium per serving, now that is too much, no wonder I felt puffy and tired when I woke up in the morning.  The important thing is to be mindful of when and what we eat, as well as what we are feeling when we eat.  If you do not keep a food journal, now would be a great time to start. 

The food journal will help you to manage your weight successfully. As I always say, weight management does not have to be complicated, just think of food as energy and if you take energy in you will need to release energy through physical exercise or else it will store in your body and create weight gain...say that out loud "Energy in, Energy out! Physical activity is not an option in weight management, it is important for you to exercise 30 minutes on most days of the week.  This could include a brisk walk, jogging, Pilate's, power yoga, or some form of exercise that gets you to burn fat and calories. When we begin to look at weight management from the inside out instead of just the outside we will be well on our way to ending the struggle with weight management.  Many of our battles in life began in the mind, manage your emotional and mental realm and you have the battle half won!

Think Like a Winner Athlete For Wellness

We all want to win at life. I do not think there is one person that wants to be sick, depressed or feel as if the good things in life is passing them by. Learning to apply the principles of winning athletes in your daily life, just might provide the edge that you need to succeed. We all can see that the life of an athlete can be demanding, but it is also focused, what about your life?




Develop your winning wellness game plan: Take the time to actively write out your goals so that you can review them and make adjustments when needed. Those athletes that win, do not just go to a game without preperation. I have come to the conclusion that devloping an action plan will lead you to the winners stand in life.



Seek out proven methods that will help you to get closer to your goals. Do you want to lose weight? eat more fruits and vegetables, exercise more, change careers, whatever it is you are striving for, will take a strategy to accomplish. You can not afford to live your life by chance and expect positive outcomes.



Athletes that I enjoy watching have power. One of the reasons I love to teach Pilates is because it helps a person to develop core strength, that is building up the powerhouse. In life, you have to empower yourself in many ways, physically, mentally, emotionally and spiritually, by doing this you fortify yourself for whatever comes your way and you will not waver easily. Sometimes all it takes is one more run, one more class, one more push to reach that determined finish line, but many people give up right at the last lap. This is where power and endurance will come into play. Be steadfast, unmoveable, concentrating on your goals and visualizing the win in your life, now thats a victory.



Athletes that win do not give in, they have endurance, and people who win at life must have endurance as well. One of the most important elements that I believe in a winner athletes life is the proper mind set. If you can get it settled in your mind, it will manifest in your heart. If you can not control your negative thought pattern, you can have the perfect action plan but your negative thoughts will get in the way of your big win .



You have to think yourself a winner, well, prosperous and achieving. You have to visualize the victory in your minds eye way before it will manifest in the physical realm. Challenges will come, and you have to know how to stand firm in the face of adversity. If you want to win at life, take the time to look at how winner's operate and then develop your own game plan. The game might be different but the fundamental strategies are the same.



Whole person wellness is within your reach. We live in a very fractured society, but I am confident that people can be whole and enjoy a life that is joyful and full of vitality.



I will see you in the winner's circle!

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!

Walking Into Holistic Wellness

Today I was thinking about what it means to be fit and well. Mosby’s Medical Dictionary defines physical fitness as the ability to carry out daily tasks with alertness and vigor, without undue fatigue and with enough energy reserves to meet emergencies or to enjoy leisure pursuits. The same dictionary defines wellness as a dynamic state of health in which an individual progresses toward a higher level of functioning, achieving an optimum balance between internal and external environments. I like both of those definitions because being fit and well truly means integrating all of who we are and having enough vital energy to function physically, mentally, emotionally and spiritually. The title of this short article is walking into holistic wellness and I choose this title because I wanted to point out the benefits of something as simple as a daily walking ritual. According to a recent study conducted by the Ochsner foundation in New Orleans, African Americans are at particularly high risk of disease from lack of physical activity.


The major findings:

• On average, African-American men in the study were three years younger than the white men, yet African-American men's fitness capacity was 7% lower than that of white men. The difference is considered significant.

• On average, African-American women in the study were four years younger than the white women. Yet African-American women's fitness capacity was 3% lower than that of white women. This difference is not considered significant.

• African-American men were more likely to be obese than white men: 44% vs. 33%.

• African-American women were more likely to be obese than white women: 37% vs. 27%.

• African-American women were also more likely than white women to be severely obese: 19% vs. 11%.

The study notes that the best predictor for premature death is poor physical fitness. Developing a walking routine takes about 20- 30 minutes of your day and is a great way to start developing overall physical fitness. We must banish the myth that in order to be physical fit you must join the gym or work out with the latest equipment. Walking into holistic wellness is free but the rewards are worth much.

Let me take the time to point out a few of the benefits according to recent research. According to Active.com walking will tone your body, put you on an emotional high and melt away pounds. All you need is the correct technique, walk faster and longer and you will definitely see and feel results. Researchers at the University Of Massachusetts found that people who walked everyday had 25% fewer colds. According to Johns Hopkins University, walking will reduce high blood pressure; the reason for this is that exercise produces weight loss and increased sensitivity to insulin (a hormone involved in the control of blood sugar) which in turn decrease blood pressure. Unfortunately, hypertension in African Americans is quite common, it is something we have come to accept and I say that it does not have to be so. African Americans have a higher rate of death from stroke and kidney disease. My mother died from kidney failure at the young age of 57, but she also suffered from hypertension as well, she never drank alcohol, she never smoked, but she also never exercised and  ate the wrong types of food. Studies are now revealing that hypertension treatment can begin with a lifestyle change and for many that will be the only treatment that will ever be needed. Take the time today to walk into holistic wellness. It will definitely impact your body,mind, emotions and spirit.

Fateria Johnson M.A. CMBFS

Fateria is a NESTA certified Lifestyle And Weight Management Specialist and Holistic Wellness Educator. She welcomes any questions you may have on getting well holistically. She can be reached at naturalhealth@its4yourwellness.com

www.its4yourwellness.com

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/

Change Your Perspective

We all have a perspective of life.  Sometimes we allow our perspective to lean more towards the negative than we should, when we do this we also affect our mood in a negative way as well.  Speaking positive affirmations to our self is a great way to change your perspective and alter your mood for the positive.  I like to encourage myself daily, because if I wait for someone else to do it...well it my not come.  If I am sitting in a traffic jam(which I hate) I shift my focus on to something positive.

 If I am out around town or at work and I come in contact with someone with a negative attitude, I shift my focus to something more becoming.  What ever thing you meditate on the most, that is the thing that will occupy your mind, seep into your heart and ultimately affect your behaviour.  Choose to meditate on things that are beautiful, encouraging and productive.  I could sit in traffic and scream, get really angry and think about all the reasons why I hate being in that situation, or I could just shift my focus to how I am going to have a relaxing lunch, and about the very productive day that I am going to have.  Our perspective sets the very tone for our day. 

If we allow our perspective to be clouded and negative, then everything we see from that point on will be clouded with negativity. If we choose to change how we see things thus shifting our perspective we will have a positive impact on our mood and everything that follows will be like a cool much needed breeze.

Change your perspective and affect your mood!