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!

The Importance Of Holistic Exercise

It is 5 am and I would rather just get a little more sleep, but I have come to enjoy the feeling that I get from my morning exercise . Sometimes I do a bit of yoga and then lift some weights, but the important thing that I am doing is taking the time out for personal development which not only affects my body but my mind as well. There is something quite empowering about making the choice to exercise, not because I have to or because I was told to but because I know it is adding wellness to my life. In our society, we tend to think that if you are not a member of a health club or gym then you can not really get a good exercise program going, but this is absolutely untrue. Some of the best workouts I have had was when I just put some music on and let my self go with the flow of the music, this was what I would term a holistic workout.

Taking the time to engage in 20 minutes of yoga is also very good for your mind as well as your body and will also lift your spirit as well. To me, exercise should not only revitalize your body, but stimulate your mind and spirit as well. Holistic exercise in the morning gets your mind and body in balance with each other and serves to prepare you for your day. Once you start this practice you will immediately begin to reap the benefits that holistic exercise will offer. Holistic exercise is light that will guide your day and once you light it, it will not go dim.

The more you practice holistic exercise, the brighter your light, the more energy you will have. Good health will only come when there is communication between each part of our body and mind, in essence when our cells communicate with each other. Holistic exercise promotes harmony of the body and mind. Another important aspect of holistic exercise is that it helps to reduce stress. With regular practice, you will strengthen the nervous system and build up immune response. Are you in need of just a bit more creativity? Holistic exercise will fan those dormant flames of creativity within you and create a spark of excitement and inspiration. Today, take the time for yourself, take just a moment to engage in holistic exercise, dance to some music for 20 minutes, take a walk with some relaxing music on your ipod, meditate, do yoga or tai chi; the point here is to explore holistic exercise in all it's many forms. You can start today, even if you have never done it before. You can start your day with that spark of energy and creativity that you deserve!

Taking The Wholistic Path To Wellness

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I am sitting here thinking about wellness and our communities. I often get concerned at how people would rather be fixed, instead of just taking preventive measures to maintaining wellness. If we are going to be truly well as a community of people, we must become educated in the Wholistic Path To Wellness. The Barnhart Concise dictionary of etymology defines holistic as the theory that nature produces whole organisms from small units, the term holism and holistic were coined from the Greek word holos meaning whole.

Taking the Wholistic path to our wellness involves looking at our whole self, physically, mentally, emotionally and spiritually. It is important to understand how our thoughts influence our actions and the way that we feel in general. When we began to understand the journey to Wholistic wellness we will experience the freedom that comes from making wellness choices that impact our life and the lives of those around us. As we become educated about proper food choices, the benefits of fresh clean air, the effects of spiritual practice and physical exercise, we will become empowered and through this empowerment we enact change. The day has come for us to take charge and to not stand by helpless as diseases like diabetes, hypertension, cancer and other lifestyle diseases plague our communities.

I remember when my mother was dying, I was not fully educated in ways to help her overcome her illness. I have made a promise to myself and to God that I will share the education that I have gained with others so that they can be prepared in the many battles that we face in life and at least have a fighting chance. One thing that I have learned is that regular herbal detoxification is very important, because it helps to clean out our liver and kidneys and these organs help to filter out the toxins in our body. Toxins are a major cause of disease, as the toxins in our body accumulate in our body we become sluggish and are prone to sickness and disease. In order for us to function properly, we must have clean blood, and detoxifying helps to ensure that this happens.

Medical science tells us that disease can be cured by drugs, when in actuality in most cases what is happening is that you are suppressing the symptoms. Unless you get to the root of a condition (cause and effect) You will most likely suffer from that condition again or a similar condition like it, to truly be healed means not having to rely on an outside substance to maintain homeostasis. To be well is to be free . It is important to take the Wholistic path to wellness and to understand why you are sick in the first place and to trace the cause of the problem and work to eliminate that cause so that the effect will be complete wellness. Always remember these important points (Naturopathy For The 21st Century;Thiel)

1. The body under the normal natural conditions, is a self sustaining organism

2. The theory of health and disease is based on nature itself.

3. The body is governed by definite natural laws with regard to the physical, chemical, biological and physiological basis

4. Ill health, is therefore, as a result of a departure, from healthful living out of harmony with Natures laws.

5. To the degree that man adheres to and applies Natures beneficial laws, to that degree will the body, through its natural inherent powers restore itself to normal.

I hope that something mentioned here will encourage you to take the path to Wholistic Wellness, and to living a life full of vigor and joy that was intended for you from the beginning.

Fateria Johnson M.A. CSMC, CMBFS

http://www.its4yourwellness.com/