I just enjoy eating fresh figs this time of year harvested from my family's back yard!  They are naturally sweet, delicious and full of fiber.  Did you know that the fruit is actually an inverted flower?  I thought that was cool to know.  In addition there are many cool things to know about figs in relation to our health and wellness.  

According to http://suite101.com/article/fabulous-figs-a34848
Nutrition: Figs are high in natural and simple sugars, minerals and fibre. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese. Dried figs contain an impressive 250mg of calcium per 100g, compared to whole milk with only 118mg.

Health Benefits: The health benefits of figs include promoting healthy bowel function due to the high levels of fibre. Figs are amongst the most highly alkaline foods, making them useful in balancing the pH of the body. They are a good source of potassium, important in helping to regulate blood pressure.

Click on the following Link: http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-figs-or-anjeer.html For even more info on the many ways figs benefit weight loss, lowering cholesterol, cancer prevention, and even the fig leaves are helpful to diabetics!  Make a tea with the leaves by adding boiling water and allow to steep for about 20 mins to enjoy a pleasantly nutty drink.  Add a natural sweetener such as raw honey, maple syrup, stevia or agave. If you have a fig tree, get out there and pick them before the birds, squirrels and bees get them all!  Dried figs are in your local produce or bulk department of health-centered grocery markets.

Get Your Vitamin D!

Black People with melanin-rich skin often are deficient in vitamin D. Many of us know that we get Vitamin D from the sun but, we don't spend enough time out for the sun to shine down on us since most of our time is spent indoors. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. Dark-skinned people don't absorb the Vitamin D from the sun as quickly. My simple suggestion is 20-30 mins. or more in the sun daily between 10am-3pm if your climate and weather permits. Remember to turn up your palms to the sun to increase your Vitamin D absorption.

For those who are curious about additional Vitamin D sources: http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/

                                                       Autism:  The Personality Thief   

                                                       by.  Christine J. McQueen, RN

Spring is here and we are rejoicing in the renewal of life during this time of year.  Those of us who are avid gardeners have already planted the spring crops and are in the process of making preparations for the upcoming planting of the warm weather crops.  Those of us who have to maintain lawns are experiencing lawns that have awakened from their winter sleeping, growing very rapidly, and requiring regular cutting.  The dogwoods are blooming along with many other flowering plants.  The pollen is everywhere, on everything, aggravating those who are sensitive to it, and giving many car owners new paint jobs.  A lot of this pollen goes to fertilizing plants so that new plants are born to ensure the survival  of future generations.  The remainder of the pollen gets washed away by the spring rain showers.  This life brings circumstances, situations, and adversities that many of us would welcome the spring rains to come and wash them away.  These difficulties come in the form of parenting this generation of children, bills, health problems, and addiction just to name a few.  There are many health problems that face many of us like diabetes, hypertension, obesity, high cholesterol, asthma, kidney disease, and  fibromyalgia just to name a few.  April is national Autism month so it is only right to bring awareness and attention to this health concern.  Autism is one of the many health problems that many people and their families face each day as this disorder can rob its sufferer of the ability to properly communicate, socially interact, and behave with their loved ones. 

Autism is a complex developmental disorder of brain function that has a range of intellectual and behavioral deficits.  It occurs during infancy and early childhood from 18 to 30 months of age.  It occurs in 1 out of 88 births in the US and in 1 out of 54 boys as it is more common in males, but more females are affected severely.  The incidence of autism is not related to socioeconomic, ethnicity, or parenting style. 

The cause of autism is an unsolved and controversial question.  Those with autism may have abnormal electroencephalogram, suffer from epileptic seizures, have delayed development of hand dominance, have persistent primitive reflexes, have elevated blood serotonin, have the diagnosis of cerebellar vermal hypoplasia, have the diagnosis of fragile X syndrome, have the diagnosis of tuberous sclerosis, have the diagnosis of rubella syndrome, or suffer from untreated phenylketonuria (PKU).  There have been recent concerns that mercury-based preservatives found in many vaccines along with our children’s increased exposure to other heavy metals like mercury has caused an increase in the incidence of autism.  Research into the causes of autism continues to this day.

Children with autism have several peculiar and bizarre characteristic, mostly with social interactions, communication, and behavior.   Children with autism have a lack of or a delay in spoken language, engage in the repetitive use of language and/or motor mannerism (e.g. hand flapping, twirling objects), give little or no eye contact to others, have a lack of interest in having peer relationships, have a lack of spontaneous or make-believe play, and have a persistent fixation on parts or objects. 

Children with autism do not always have the same manifestations as mild forms of this disorder require minimal supervision by adults where as those who suffer from the severe form of this disorder (engaging in self-abuse) require maximum supervision from adults.  Most children with autism have some degree of mental retardation (MR) with intelligence quotient (IQ) scores in the moderate to severe range.  More females tend to have very low IQ scores.  Despite being moderately to severely disabled, some children with autism excel in areas of art, music, memory, math, and puzzle building and are called savants. 

Autism can be a disabling condition without early recognition of the behaviors that are associated with autism. Children with autism will engage in abnormal social play, poorly imitate others, lack the awareness of others, engage in impaired imaginative play, and have deficiencies in nonverbal and verbal communication.  Parents of young children should pay attention to the five early warning signs of autism which are:  1) no cooing or babbling by 12 month 2) no gesturing (pointing, waving, grasping) by 12 months 3) no words by 16 months 4) no two-word phrases on his or her own by 24 months 5) has any loss of language or social skills at any age.  The outcome is most favorable for children who have developed communicative speech by age 6 and have IQ scores above 50 at the time that the diagnosis is made.  There are accounts of children improving through obtaining language skills and communication with others.  Ultimate independence is obtained by some, but most will need lifelong adult supervision.   The aggravation of psychiatric symptoms occurs in about half of the children during their teens with girls having the tendency to deteriorate. 

Therapy for children with autism include providing a structured routine for the child to follow which promotes positive reinforcement, increases social awareness of others, teaches verbal communication skills, and decreases unacceptable behaviors.  Not all children with autism are the same and will require individual treatment.  Early diagnosis and early education will positively influence the child’s future development.  Children with autism have trouble with trust and will need to be introduced slowly to new situations.  Some children with autism have disturbing sleep patterns.  Some are very fussy eaters who will willfully starve themselves or gag to prevent eating or are voracious eaters who will eat anything including inedible items so adult supervision is key in keeping them safe from themselves.  They need to be told directly what to do because they have difficulty organizing their behavior and redirecting their energy.  Communication must be at the child’s developmental level, brief, and concrete.

Autism involves the entire family and oftentimes becomes a family disorder.  Parents need expert counseling early in the course of the disorder and should be referred to the Autism Society of America (ASA) which provides information about education, treatment programs, techniques, and facilities such as camps.  There is also a siblings group called SHARE (Siblings Helping Persons With Autism Through Resources and Energy).  Other helpful resources are local and state department of mental health and developmental disabilities.  As much as possible families are encouraged to care for the child in the home.  With family support programs in many states, families are oftentimes able to provide the necessary home care and assist with educational services the child needs.   So there are numerous resources and support available so that families do not have to feel isolated and abandoned as they undertake the task of caring for their loved one, oftentimes, for the rest of their lives.  For more information contact:  Autism Society of America 8601 Georgia Avenue Suite 503 Silver Spring Maryland 20910 (301) 657-0881 www.autism-society.org                                                             by. Christine J. McQueen, RN

March: Fatigue, Kidneys & Recipes

Why am I so tired?

by Annette Hurt

Most of us take being tired for granted.  After all women generally put in more hours in the day as workers, mothers, chauffeurs, lovers, and doers of everything that happens in the household.  When I was a younger woman in my twenties and thirties, I worked outside the home. After work I picked up the children from daycare, came home to cook, supervised  homework and bath time, settled the kids for the night, and started over again for the next day.  The weekends were spent catching up on chores that couldn’t easily be done during the week: i.e. grocery shopping, laundry, and taking my little ones out to different events in the city.   At no time did I ever really think of being tired.  I just put one foot in front of the other. Does that sound familiar?

Later as I learned more from shows like Dr. Oz, and my holistic practitioner friends, I realized what a disservice we women do to ourselves.  We are the heart of our households and as such we should take better care of ourselves.

Getting your energy back can be simple.  Your daily habits can influence how you feel. Listed below are some of the top 3 reasons why women feel fatigued.

1.    What you eat. Reaching for caffeine and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. "Most people feel like they're less tired if they eat a healthy diet," says J. Fred Ralston Jr., MD, past president of the American College of Physicians. "Eating healthy also means you'll carry less weight, and obesity is a big contributor to fatigue.

2.    How much you sleep. You saw this one coming, right? Many people don't get enough sleep. If you're one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom quiet and restful.

3.    How much you exercise. This is the biggie, Ralston says. His favorite prescription for plain old tiredness is regular, vigorous exercise. Finish at least three hours before bedtime, so you have time to wind down. 

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If you think that exercise would just make you more tired, there's good news: Exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who stay idle. It's one of those surprising truths: move more and you'll get more energy.

Shabaka Amen, Certified Mind-Body Fitness Trainer and owner of the Body of your Dreams Studio in Charlotte suggests, “the average woman should exercise at least 4 days a week and train for a duration of 20-40 minutes.”

For woman of a certain age, or actually any age, brisk walking is a good start.   Start walking, and a month from now, you should notice some improvement. Keep with it for three to six months more, and you should feel much better.   If you follow your exercise prescription for at least a month -- and you're also making enough time for sleep -- and you're still feeling bad, look into other causes.

Your health care provider or holistic practitioner can provide clues for other causes. Chronic fatigue tiredness has been linked to many different medical conditions, such as:

4.    Anemia. "This is a very common cause of fatigue and very easy to check with a simple blood test," says Sandra Fryhofer, MD, an Emory University clinical associate professor of medicine. "It's particularly a problem for women, especially those who are having heavy menstrual periods." You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens, or supplements if you have a chronic iron deficiency.   If you are vegetarian or vegan there are herbal preparations and vegetables like collards, kale, beets that can work just as well.

5. Deficiencies in key nutrients, such as potassium.  Again, this is easily checked with blood testing and can be corrected by diet.

6. Thyroid problems. Over- and under-active thyroids both can cause fatigue. A simple blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function.

7. Diabetes. People who have uncontrolled diabetes just plain don't feel good. If you feel draggy and you also have blurred vision or feel like you urinate frequently, get that checked with a blood test.

8. Depression. If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can’t find any pleasure in things you once enjoyed, you may be depressed. Don’t keep that to yourself. Your doctor, or a therapist, can start you on the path back to feeling better.

9. Sleep problems. If you never feel rested, and nothing seems to fix that, you might look into visiting a sleep lab, especially if you snore. Snoring can be part of obstructive sleep apnea, in which people briefly stop breathing several times a night. There are treatments for that.  Or sometimes your brain just won’t quiet enough for you to relax.  These are the times that some chamomile tea and soft slow music may just help you relax enough to provide an inexpensive fix.

10. Undiagnosed heart disease. Tiredness can be a sign of heart trouble, particularly in women. If you can’t exercise the way you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor.

But again, start with the basics: your sleep, your diet, and your activity level. Sometimes the simplest fixes are all it takes.

                                                                

Let's Be Kind to Our Kidneys

by Christine J. McQueen, RN

We are now upon the month of March which is a time of awakening of our sleeping trees and various perennials.  Many animals at this time are giving birth to young at this time of year.  Many of us start to come out of hibernation and spring back to life especially when we get an intermittent sneak peak of spring as a result of experiencing 65 to 75 degree weather in the midst of the winter season.  March is also a time to be aware of our kidney health since they are so essential to good health and vitality.  We cannot afford to have our kidneys hibernate during our lifetime since we rely upon them daily for our normal day to day functioning.  It is important to know the general health of our kidneys and work daily to keep them functioning properly.  If our kidneys are not functioning properly then this can affect every system in the body. 

Our kidneys are a pair of bean-shaped organs in the dorsal (back) part of the abdomen with one located on each side of the spinal column between the 12th thoracic and third vertebrae.  Each kidney is surrounded by a large amount of fat and connective tissue that support and maintain the position of the kidneys. The kidneys are the main organs of the urinary system, but the ureters, urinary bladder, and the urethra also make up the urinary system. The main function of the kidneys is to regulate the volume and makeup of the extracellular fluid (fluid outside of the cells). The second function of the kidneys is to filter the blood and eliminate waste via the urine through a complex filtration network and reabsorption system.  This network and system remove urea (a by-product of the metabolism of protein), salts, and other soluable waste from the blood plasma (the watery straw-colored fluid part of blood) and returning the purified filtrate to the blood.  The kidneys remove water as urine and return the water that has been filtered to the blood plasma, thus helping to maintain the water balance of the body.  Other functions of the kidneys are blood pressure control, the stimulation of the production of the red blood cells in the bone marrow, vitamin D activation, and the regulation of the water-electrolyte balance of the body.  More than 1183 liters of blood pass through the kidneys everyday.  All of the blood in the body passes through the kidneys about 20 times every hour, but only 1/5 of the blood volume is routed through the complex filtration network an resorption system.

Since the kidneys perform so many functions for the body, any disease of the kidneys can have serious consequences for all of the body systems.  Disease of the kidneys is caused by trauma, hemorrhage, severe burns, myocardial infarction (heart attack), toxic metal consumption, infection, inflammation, lower urinary tract obstruction, birth defect, and chronic disease (hypertension, diabetes, arterioslcerosis, and hyperlipidemia).  There is some evidence that heavy consumption of protein can cause kidney damage.  When the kidneys are impaired by these various processes, then the blood builds up with various waste products and various toxins that normally would have been excreted out of the body in the urine.  Also, there are disturbances in urination, insulin resistance, increased blood triglycerides, electrolyte & acid-base imbalances, anemia, bleeding problems, infection, increased incidence of cancer, cardiovascular problems, respiratory issues, gastrointestinal concerns, neurological problems, musculoskeletal issues, skins concerns, reproductive system problems, endocrine system issues, and psychological concerns. 

Some of the causes of kidney disease cannot be prevented, but many of them are preventable.  It is important to know the state our kidneys by seeing a qualified licensed healthcare professional annually for a physical exam which should include a routine urinalysis and a complete metabolic panel.  A urinalysis is a test where you provide a urine sample in a cup and then the urine is tested for various things like color, smell, protein, glucose, ketones, bilirubin, nitrite, specific gravity, osmolality, pH, red blood cells, white blood cells, and casts.  The urinalysis is a general examination of the urine to establish baseline information or provide data to establish a tentative diagnosis and determine whether further studies are to be ordered.  Another lab test that should be done during the annual physical  exam is a blood test called a complete metabolic panel which tests the blood for things like blood in urea, nitrogen, creatinine, sodium, potassium, calcium, chloride, carbon dioxide, glucose, albumin, bilirubin, and liver enzymes.  If kidney disease is present, the results of the urinalysis and complete metabolic panel will be abnormal. 

Another way to reduce the  chances of kidney disease is by seeking prompt medical care from a qualified licensed healthcare professional to diagnose and treat streptococcal infections because if left untreated these infections not only damage the kidneys, but can also damage the valves of the heart.  It is important to reduce of chances of developing a chronic health condition (diabetes, hypertension, arteriosclerosis, and high cholesterol) that puts one at risk for developing kidney disease by maintaining a healthy body through eating a more plant-based diet, regular movement, proper stress management, proper amount of sleep, maintaining a healthy weight (proper weight based on height & BMI between 18.4 and 24.9), keep blood pressure under 120/80, keep blood sugar level between 70 and 100, keep HDL greater than 50, keep LDL less than 100, keep the total cholesterol under 200,  and proper daily intake of water (drinking at least half of our body weight in ounces of water daily).  Uncontrolled diabetes, uncontrolled hypertension, or any processes in the body that can result in increasing the blood pressure in the body can cause damage to the microstructures of the kidneys that are responsible for filtration and resorption aspects of the kidneys.  If diagnosed with a chronic health condition that puts one at risk for developing kidney disease it is extremely important to be compliant with the treatment for that condition and to have annual physical exams along by a qualified licensed healthcare professional which are to include the previously mentioned laboratory tests (urinalysis & complete metabolic panel).

Prevention of injury and/or disease of the kidneys is important because the job of the kidneys cannot be done by any organ.  In acute kidney failure which typically occurs with hemorrhage, trauma, severe burns, toxic injury to the kidneys, inflammation of the kidneys, infection of the kidneys, or a lower urinary tract obstruction recovery is promising after the underlying cause has been identified and usually resolves in a few days or weeks.  In the case of chronic kidney failure there is no cure, but treatment is available with dialysis (artificial kidney) and/or a kidney transplant.  So let us remember to be kind to our kidneys by making better health choices daily so that our kidneys will be kind to us for a lifetime.                                                   

Quick & Easy Recipes for Energy & Kidney Health 

by Aura Agape, CCMH

Below are a couple of recipes that are healthy, nutrient dense, energizing and kidney-friendly. 

 Berry Fresh Fruit Salad

1/4 cup blueberries

1/4 cup red raspberries

1/4 cup strawberries (quartered pieces)

1/4 cup red grapes or pitted cherries

Mix and add a splash of fresh citrus juice. Add a sprinkle of cinnamon and chill overnight.

Sweeten with honey, maple syrup or agave as desired and serve with whole grain cereal such as steel cut oatmeal.

Quinoa Pilaf

1 cup quinoa (uncooked)

2 cups water

1 tbs organic E.V. Olive Oil

1 tsp (low sodium) miso

1/2 medium red bell pepper diced

1/2 small onion chopped

2 cloves garlic minced

1 broccoli crown finely chopped

1/8 bunch parsley chopped.

1 cup of quinoa in 2 cups of water.  Bring water to boil and reduce temperature to low and add 1 tsp miso and stir.  Cover for 15 mins.  Add red bell peppers, onion, garlic & broccoli.  Mix together and allow to sit for 5 mins or so.  Add organic E.V. Olive Oil, parsley, and no-salt seasoning blend.   Serves 4.

                                                                

February: Matters of the Heart and Health

A Mother’s Story

by Annette Hurt, Kemetic Reiki Practitioner

February is designated as Heart Health Month. I wanted to share a personal story to provide information to the community so that we can take better care of ourselves and

our loved ones.

When my daughter was 19 years old, her doctor detected an irregularity in her heartbeat. He referred her to a cardiologist. The cardiologist, Dr. Alexander of Mid-Carolina Cardiology, listened to her heart and set up a stress test for the following week. During the stress test, my daughter felt light headed and almost passed out. The technician caught her before she collapsed. The doctor told me of his suspicions and scheduled her for a left ventricle catherization. The catherization allowed Dr. Williams, the surgeon, to place a camera into her heart and view the left ventricle. What they found confirmed the strange diagnosis that I had been given, Hypertrophic Cardiomyopathy (HCM).

What is HCM? HCM is the most common cause of sudden cardiac death in people under 30. A part of the heart muscle thickens, preventing blood from leaving the heart

so it has to work harder and harder to pump blood to the body. That can cause an irregular heartbeat and even stop the heart. Many other causes of sudden cardiac death

in young people exist, including genetic problems and heart defects present at birth. (1)
 HCM is genetic, I was told, and does not skip generations. My son, ex-husband, and I all should be tested. We were all clear, but we reached into the family network to see if any ancestors had unexplained sudden deaths due to heart failure. There was a possibility that 2 people in the paternal line may have had some cardiac issues but we were unable to confirm anything definitely.

It's estimated that hypertrophic cardiomyopathy (HCM) is present in one person out of every 500. However, in many of those people, the condition goes undiagnosed and

doesn't cause many or any symptoms (asymtomatic).
Stories of HCM can create fear and confusion about

the condition because of its connection to the unexpected, sudden deaths of seemingly healthy, young people. It is, in fact, the number one cause of sudden cardiac death in

people under the age of 30. However, only a very small proportion of people with HCM are at risk for sudden cardiac death, and these deaths are quite rare. (2)

Statistically, young men account for 90 percent of deaths caused by HCM, and a higher proportion are African American. HCM was what took the life of 16-year-old Grant High School student, Eddie Barnett Jr. in 2005.
In fact, 10 percent of all heart attacks occur in men younger than age 45. When Rob Ingram, the director of Portland’s Office of Youth Violence Prevention died Nov. 27 of a sudden heart attack at 38, his family said others in the family also had died young.(3)

What are the symptoms? According to Carolinas Medical Center, some of the symptoms of HCM include: (4)

A family history of sudden death from heart problems

Fainting spells or passing out during exercise

Chest pain during heavy work or exercise

Dizziness, light-headedness, or exhaustion

Heart palpitations in which your heart beats unusually hard or fast

An Echocardiogram (ECG) test can detect the condition, but are not routinely given during the physical exams required by most schools and clubs. People with a family history of heart conditions, and in particular a history of young people dying of heart conditions, should always tell their doctor.

I recall an earlier time where my children (aged 7 and 11) were late for elementary school and ran all the way. The school called later and asked me to pick up my daughter. My daughter later told me she felt short of breath, saw spots which gradually darkened in color, and passed out. She felt much better after a good nap and rest. Since most people don’t think of a healthy 7 year old having heart problems, we thought no more about it.

What are your options? In my daughter’s case, there was no blockage (non-obstructive) in the ventricle. Her doctor scheduled an appointment with another surgeon whose specialty was implanting electronic defibrillator under the skin into the chest. In the event she had a cardiac event, the defibrillator could provide her with time to get medical help. She would have to have surgery about every 5 years to replace the leads in her chest. That can add up to a significant amount of money, even with insurance.
In her case, she chose to take medication (Verapamil) which is used in the treatment of high blood pressure. Aside from medication, other options include surgery, or minimally invasive catheter-based treatment. (5)

It’s been 9 years since the initial diagnosis and she is still maintaining. Ironically, my son had a cardiac event in 2009, resulting in his death at age 28. He did not have HCM.

Know Your Numbers 

by Christine J. McQueen, RN

February is Black History Month and we celebrate our noble and benevolent ancestors who worked tirelessly to leave this earth better than how they found it in an effort to counteract the horror and terror that was experienced so many years ago. In addition, many celebrate Valentine’s Day as a time to shower love upon each other.  So it is natural to discuss “heart matters” that affect the black community during the month of February.   We must educate ourselves and become proactive to deal with “heart matters” like high cholesterol, high blood pressure, obesity, and high blood sugar. Leaving these health concerns untreated can lead to a number of serious health issues like heart attack, diabetes, stroke, chronic kidney disease, cardiovascular disease, GERD, gout, cancer, impaired immune system, blindness, and nerve problems. It is important for our people to visit our qualified health practitioner at least yearly for a head to toe check-up and to know our “numbers”. There are 5 numbers to know and, these “numbers” include blood pressure, waist line, weight, cholesterol, and fasting blood sugar.

1. Blood Pressure -High blood pressure can lead to some serious health concerns if left untreated.  Many people do not even know if or when their blood pressure is elevated because often times there are usually no obvious signs or symptoms to indicate that it is elevated, thus giving it the nickname “the silent killer”.  However, some people do have symptoms that are often overlooked.  Some examples are: headache upon arising, ringing in the ears, light-headedness, tiredness, and palpitations. Untreated high blood pressure can lead to thickening of the arterial walls, making them inelastic, resistant to blood flow, and results in the left ventricle becoming distended and thickened which could lead to congestive heart failure.

Our goal is to have blood pressure within normal range, the top number should be between 100 and 120 and the bottom number should be between 60 and 80. If the top number is between 120 and 139 or the bottom number is between 80 and 89 then we are considered  to have pre-high blood pressure. If our top number is between 140 and 159 or our bottom number is between 90 and 99 then we have stage 1 of high blood pressure. If our top number is 160 or higher or out bottom number is 100 or higher then we have stage 2 of high blood pressure.

2. Body weight is an indicator of how healthy we really are. Being overweight or obese plays a role in our heart health and has its share of serious health concerns as well if it remains unaddressed. Carrying too much weight around the waistline can hold toxins and affect the whole body.

3. Waistline - A waistline over 35 inches for women and over 40 inches for men means increased risk for chronic health issues. The ideal waistline for women is 32 ½ inches and for men 35 inches. Knowing your body weight and height will help you to determine your body mass index (BMI) which indicates if there is too much weight being carried around for your height. Once we know these numbers we can plug them into the BMI calculator (go to www.doctoroz.com , type in “BMI calculator”, plug in your numbers to find out what your BMI is). Our BMI should be between 18.4 and 24.9. A BMI of 25 to 29.9 indicates that we are overweight. A BMI greater than 30 indicates that we are obese. A BMI greater than 40 indicates that we are extremely obese.

4. Cholesterol -Having elevated cholesterol is a serious health as too many of our people have no idea of their cholesterol level, but consume vast amounts of animal fats daily. These animal fats can clog up our arteries and lead to some serious health problems for our hearts and circulatory system. Most don't know when arteries are blocked until they are almost totally clogged up! Signs and symptoms of an almost totally clogged up artery is angina where we have pain under the sternum that moves to the left arm, neck, jaw, or shoulder blade. We should know our blood cholesterol level, high density lipoprotein (HDL) level, and our low density lipoprotein (LDL) level. Our blood cholesterol level should be below 200, our HDL level should be 50 or greater, and our LDL level should be below 100. If any of these numbers is elevated then that puts an individual at risk for serious health concerns that come with having elevated cholesterol like heart disease, stroke, and cardiovascular problems.

5. Blood sugar -Elevated blood sugar can lead to diabetes. Diabetes can come with a whole host of health concerns on its own. Some signs of diabetes are excessive hunger, excessive thirst, excessive urination, weight loss, elevated blood sugar, and sugar in the urine. Blood sugar is best when measured early in the morning before one has eaten to get the best results because it must be measured after at least 8 hours of fasting. This is called a fasting blood sugar. The fasting blood sugar should be below 100. A fasting blood sugar level above 100 is considered to be pre-diabetic.

The first step is to know these numbers. It is best to visit a qualified health practitioner at least yearly for physical examinations. Once we know our numbers then we are faced with the reality of what the numbers mean and must make a decision about what we are going to do about them. If the numbers are fine then continue to work to keep within the normal range through proper eating, movement, supplements, and stress management. If the numbers are not where they should be then we can do something about it since these numbers are usually reversible through proper eating, movement, supplements, and stress management. Consider reducing consumption of animal fat since we do not need any in our diets because our bodies make all of the cholesterol that we need. Also, increase consumption of vegetables, fruits, whole grains, seeds, nuts, legumes, and healthy vegetable fats like coconut oil, olive oil, grape seed oil, macadamia nut oil, and avocado oil just to name a few.

Weight management can be maintained through at least 30 minutes of movement at least three (3) times per week in the form of brisk walking, bicycling, dance, and yoga just to name a few. Consider eating six smalls meals no longer than every three hours while awake each day and stop eating after 8 p.m. each day. We need to make sure to consume a healthy protein with each small meal that we consume to help balance out our blood sugar and reduce to blood sugar spikes.

Drink at least half of your body weight in ounces of pure water daily and make sure to begin the day by drinking at least 8 ounces of water upon arising each morning. Be sure to eat breakfast each day within 1 hour of rising each morning. Stay away from carbohydrates after noon each day since our bodies burn carbohydrates better when consumed early in the day and just consume healthy protein, vegetables, and fruit for the rest of the day until 8 p.m. each day.

Other Considerations: Include a powdered soluble fiber supplement to daily regimen. Fiber will bind to cholesterol in the intestines and transport the cholesterol out of the body in our stool. Avoid if there is a history of allergy to psyllium. Also, consider adding an omega-3 fatty acid supplements to the daily regimen since research shows that this supplement can lower triglycerides, lower total cholesterol, and blood pressure. Avoid fish-based supplements if there is a history of allergy to fish. Consider taking a baby aspirin each day (81 mg) since research shows that taking a baby aspirin a day reduces our chances of having a heart attack since it helps the blood to not be so sticky and prone to forming clots. Clots forming in the vessels can reduce or eliminate the blood flow to our major organs and bring injury or death to our major organs. Be careful when taken aspirin there is a history of bleeding issues, stomach ulcers, currently pregnant, on other blood thinners, or have an allergy to aspirin.

When choosing a qualified health practitioner to help in your quest for health and wellness, choose one who welcomes your questions (come into the office with your questions before hand).  Other positive qualities of a good health practitioner is that they are patient, listen well, include you in the decisions regarding your treatment, value your opinion, accessible to you, open-minded & welcoming to traditional (non-western) health practices.  It is a must that they are personable, approachable, referred by word of mouth, have the proper credentials in that field of medicine, and are board certified.

Foods, Herbs, Spices & Cautions for Hypertension and Related Heart Conditions

By Aura Agape, Holistic Wellness Consultant, Herbologist, Kemetic Reiki Practitioner

Using herbs and spices are beneficial to improve heart health and reduces sodium intake. Rather than reaching for salt all the time to flavor foods try some adding herbs and spices to your favorite dish.  You will be pleasantly surprised at the flavors that certain herbs and spices may awaken in you. It is wise to remove table salt from the diet.  We use the wrong type of salt that has no nutritional value and is loaded with harmful chemicals.  However, removing table salt is not enough to lower blood pressure as many processed foods are loaded with salt.  Read labels carefully and pay attention to ingredients list and avoid food products listed with “salt”, “soda”, “sodium” or the symbol “Na”  on the label. 

Some food and food additives to avoid include monosodium glutamate (MSG); baking soda, canned vegetables (unless marked sodium or salt-free); commercially prepared foods; over-the-counter medications that contain ibuprofen; diet soft drinks; foods with mold inhibitors, preservatives, and/or sugar substitutes; meat tenderizers; softened water; and soy sauce.

Avoid common table sugar which elevates blood pressure, constricts blood vessels & retains sodium. Alternatives to common table sugar are maple syrup, honey &, agave.  Substitute these in recipes and cut the amounts in half.  For example if the recipe calls for 1 cup of sugar, use ½ cup of maple syrup, honey, or agave.  Stevia is another alternative. I like to use fresh stevia from the garden and dry the excess and make extracts as well.  Utilize sugars naturally found in (dried) fruit such as finely chopped dates or (soak dates in water and drain the water after a few hours).   Great fruits to incorporate to naturally sweeten foods are dried and fresh fruits such as dates, raisins, apples, bananas & I am sure that there are others. 

Avoid all alcohol, caffeine, and tobacco, and foods such as aged cheeses, aged meats, anchovies, chocolate, fava beans, pickled herring.  Avoid all animal fats. Pork, beef, bouillons, chicken liver, dairy products, gravies, and smoked or processed meats are prohibited.  Acceptable animal foods are broiled white fish and skinless turkey or chicken, and these should be consumed in moderation only.  Get protein from vegetable sources, grains, & legumes instead.

One should consume a high-fiber diet and possibly take supplemental fiber.  Oat bran is excellent.

Note:  Take supplemental fiber separately from other supplements and medications.

Eat plenty of fruits and vegetables, such as apples, asparagus, bananas, bell peppers, bok choy, broccoli, cabbage, cantaloupe, carrots, celery, eggplant, garlic, grapefruit, green leafy vegetables, melons, leeks, onions, peas, prunes, raisins, squash, sweet potatoes and, tomatoes. 

Eat grains like black or brown rice, quinoa, spelt, kamut, buckwheat, millet, and oats.

Juicing is a quick way to get your daily supply of fresh fruits and vegetables and benefit from the vitamins, and minerals. Include fresh “live” juices in the diet to replace processed commercial fruit drinks should be incorporated to improve your heart health.  Consider the following:  beet, carrot, celery, currant, cranberry, citrus fruit, parsley, spinach, and watermelon.

Dehydration can constrict blood vessels in the body, thus raises the blood pressure even more and increasing future complications associated with high blood pressure and heart disease.  It is always important to

DRINK PLENTY OF WATER throughout the day.  A glass of water every hour is a good rule of thumb.  Set a goal to drink half your body weight in ounces of water.  Many of our health issues can be relieved if we simply drink more water.  We are made of mostly water and water helps everything to flow smoothly.  Water should be your main drink. 

Beneficial HERBS & SPICES:  hibiscus, rosehips, ginger, cayenne (capsicum), chamomile, hawthorn berry, fennel, Siberian ginseng, golden seal, raspberry leaves, citrus peel, licorice root parsley and rosemary.  Hops, skullcap, passion flower & valerian root are good for calming the nerves.

Listed below are a couple of my favorite heart-healthy recipes:

Forbidden (Black) Rice Salad

Ingredients (Serves 4)

2 cups Black Rice
4 cups water
Sea Salt
1 med carrot
1 broccoli crown or bunch of fresh herbs
1 lemon (juiced) or 1 tbs ACV
2 tbsp vegannaise
Directions Cook 2 Cups Black Rice in 4 Cups Water. Add a pinch of Sea Salt to taste (optional). Bring to boil and reduce to simmer 45 mins or until tender. Add 1 med carrot diced or shredded. Chop broccoli crown or fresh herbs (i.e. parsley, methi leaves, etc…) add to rice.
Squeeze fresh lemon juice over the mixture and add 2 tbsp
Vegannaise. Mix ingredients & chill 30 mins or more.

Collard Green Salad:  serves 4

½ bunch of collard greens (washed well & sliced thinly or torn into small bite-sized pieces).
It is optional to add shredded carrots, beets, turnips, or herbs like parsley, watercress, a few sprigs of cilantro…to the mix.  Be creative and go for color!  Colorful peppers will do just the trick.
Add about a tbs of minced garlic (2-3 cloves) if you choose.
Drizzle approx 1/3 cup of organic apple cider vinegar.  I do not measure usually but, I am offering rough measurements.  I am usually pretty spot-on when I do add configurations for those who need specific instructions.
Drizzle of approx ¼ cup extra virgin cold pressed olive oil as well.
Add a few tbs of black strap molasses or raw agave nectar.  I can see maple syrup being useful in this recipe as well.
Add a tsp of nutritional yeast
A few shakes of Pink Himalayan salt (optional). A few spritzes of Bragg’s Liquid Amino Acid will make a fine alternative (add to taste).
Add a level tsp of my Herb'N Spice Green Life seasoning blend with Spirulina, Chlorella, Kelp, parsley, dill, onion, garlic, & other spices.
Mix well & sprinkle a tsp of your choice of chia, flax or even sunflower or pumpkin seeds.
Serve, eat up and enjoy.  It is even better if you let it sit overnight chilled.
Disclaimer: Don’t hold me to the exact measurements.  I am black and have been cooking since a little girl.  I don’t have to measure.  I know how food works and how it tastes.  When you open yourself up to allow your senses to explore the foods that you are to enjoy, then preparing foods will become much more easy and natural for you.

The information in this article is for educational purposes only and is not intended to serve as medical advice and has not been evaluated or approved by the FDA or AMA.  The information provided should not be used for diagnosing or treating a health problem or disease.  If you are ill or suspect that you may have a health problem, it is recommended that you seek the advice of your health care provider.