Monthly Archives: April 2018

What’s on your plate? Consider these 5 Foods to help combat Heart Disease.

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I’m one of those people who really don’t like to take medications if I can avoid it. We don’t always like to take medication but sometimes we just don’t know how else to deal with our health issues. Have you ever wondered what you could do to help reduce your need for medications?

Perhaps you have been to your doctor and along with giving you a prescription for pills, he or she told you that “you need to eat better.” When I was a new physician I would advise my patients to adopt a “healthier diet” and thought I had done a good thing. BUT…As I gained more experience and started learning how to change my own way of eating I realized that just saying “adopt a healthier diet” really didn’t mean much if they didn’t know what constituted a healthful diet. People need “real talk” and real suggestions. I KNOW I DID! In previous posts I shared risk factors of heart disease and also warning signs of heart disease/heart attacks. In this post I want to share with you 5 foods that may help you combat heart disease.

This list includes suggestions from the book “Fighting Disease With Food” by Family Home Christian Books.

1) Grapes – they work to maintain blood vessel health, decrease inflammation in the arteries, and help prevent blood clots.

2) Strawberries – neutralize free radicals, may help stop the progression of angina, may reduce the heart attack risk

3) Walnuts – help lower LDL cholesterol, improves health of artery linings, reduces risk of blood clots and heart attacks

4) Flaxseed – high in healthy Omega-3 fatty acids, may help prevent dangerous heart rhythms

5) Barley – high in fiber which helps lower blood sugar and cholesterol

Now, don’t misunderstand and think I am telling you to stop taking your medication and use these foods instead to treat your heart disease. But what I am suggesting is that as you start to make improvements in your diet and other lifestyle changes it is very possible that your body will respond in a way that may help to reduce your need for medication. So take a good look at your plate and see what you are loading on it. If they don’t include items from the above list you may want to add them to your grocery list and give them a try! Please leave me a comment and let me know what type of struggles you are having as it relates to your food selections.

If you don’t already have it please take a moment to download a FREE COPY of my CROWN TO SOLE Wellness Action Guide!

Trust The Process and DON’T GIVE UP!

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According to the calendar spring began on March 20; however, IT STILL FEELS LIKE WINTER where I live! We’ve had a few days when the weather was warmer but I’ve still been wearing my coat, hat, and gloves and it’s April. Just a few days ago (yes, in April…we had SNOW FLURRIES!) Just because it still FEELS like winter doesn’t mean that it’s not Springtime. Even though it is still cold, I know and trust that warmer weather is coming! I have faith and trust the process of the changing of the seasons.

What’s my point? Simply this. I just want to encourage you to have faith and trust the process when it comes to the changes you are making in your life, especially at it relates to taking control of your health. You may not see the results you are looking for immediately and it may even seem like you are not making progress but DON’T GIVE UP! Trust the process and keep taking inspired action toward your goals until you get there.

When I initially decided I wanted to “tone my body” I started doing some strength training. I initially did planks (see my previous post How to tone your body without moving a muscle!); but then I started lifting weights. But guess what?! I started by lifting a One-Pound Candle. I graduated from 1 pound to lifting a 3 pound weight, then 5 pounds, 10 pounds, (the most I’ve done is 20 lbs). I didn’t really see much progress at first but as I continued I started seeing more definition in my arm muscles. Yaaay me!

I’m going to be transparent and admit that I have slacked off some and haven’t been as consistent with the strength training BUT I’m determined to NOT GIVE UP on taking control of my health and pursuing other goals! I have decided to faithfully trust the process and keep moving forward. I have a few mentors, role models, and Accountability Partners helping me with my journey and they are instrumental in helping me stay on track.

Whatever your goals are, I want to encourage you to keep the faith and Trust the Process! Keep moving forward. Don’t be afraid to get help when you need it! (And don’t be discouraged when things seem to be moving slowly or you sometimes get off track!). Hang in there and just take it one day at a time. You can do it!

P.S. If you need help and someone to encourage, empower, and equip you to take control of your health and create a life of joy, abundance, and holistic wellness, then I invite you to click here to check my availability for scheduling your free 30 minute discovery call. During this call I will learn more about what your needs and goals are and we can determine if and how I may assist you!

Could you be having a Heart Attack? Some warning signs to know!

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I recently shared a post about my childhood friend who had a heart attack when she was in her early to mid-fifties. (The Black Woman and Heart Disease: Some things you need to know!) I was pretty shook up about it but, thankfully, she survived and currently is doing well. It made me take a closer look at myself to check my own risks. I’m definitely more intentional about living my life on purpose.

Often we think of heart attacks affecting men. However, statistics show that each year approximately 50,000 African-American women die from cardiovascular diseases. Forty-nine percent of African-American women from the ages of 20 and older have heart diseases, yet only twenty percent of African-American women believe she is at risk personally. Heart disease is the African-American woman’s greatest health risk but only fifty-two percent of us are aware of the signs and symptoms of a heart attack.

So, Let’s break it down. What ARE some the signs and symptoms of a heart attack?
* Persistent Chest pain, pressure, or other discomfort/squeezing (however, women are more likely than men to experience a sharp and temporary chest pain)
* Pain may go to the neck, shoulders, or arms
* Lightheadedness/dizziness
* Fainting
* Sweating
* Nausea
* Shortness of Breath

Some other, less common warning signs that women are more likely to experience as compared to men are:
* Stomach or back pain
* Unexplained anxiety or nervousness, tiredness, or weakness
* Palpitations or heart racing, cold sweats, paleness
(And unfortunately some women don’t have any symptoms at all, hence the term “Silent Killer”)

Okay sister, I KNOW what you are probably thinking…especially if you are like me and experience some of these symptoms due to other “natural,mid-life” reasons. (Yeah, I’m talking about menopause/premenopause). You are wondering, Could I be having a heart attack or symptoms of heart disease? It’s true that these signs and symptoms could be due to other causes and illnesses BUT, just because you are a woman, I don’t want you to downplay the fact that it could be your heart. It’s important to be aware of your risk factors. (see my post The Black Woman and Heart Disease: Some things you need to know!) Don’t be afraid (or TOO BUSY) to get yourself checked out. Your family and the World need you and what you have to offer!

P.S. If you are ready to take control of your health and reduce your risk of heart disease and heart attack I currently have a few openings in my schedule for a free 30 minute discovery call to determine if and how I can help you. Go ahead and click here to claim one of these spots before they are gone!

The Black Woman and Heart Disease: Some things you need to know!

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About two years ago I received a frightening and sobering phone call from my husband. He called to tell me that one of my childhood sisterfriends had suffered a heart attack and was hospitalized. At first I thought that perhaps he got the name mixed up or maybe it was my friend’s husband who had the heart attack. But no…. he had the correct information. It was my friend.

Well, I was at work and of course I could no longer concentrate. So I just shut my computer down and “hightailed it” on over to the hospital. I was fearful for my friend’s life and also concerned about her family and friends (including myself) if we were to lose her to this heart attack. What was so shocking is that she is fairly healthy. As far as I could tell she was not previously particularly prone to being sick. Fortunately, at the time of her attack, she was around some health care professionals who recognized she was in serious distress and they called for the paramedics. Upon her arrival at the hospital it didn’t take long for the personnel to do the necessary tests to determine what was going on. She was able to get the proper care in time to prevent more serious damage to her heart. I learned of her episode the following day after she was hospitalized. What a relief it was for me when I got to the hospital and saw her walking around with her signature “big, dimpled smile” on her face. “THANK YOU JESUS!” was my immediate thought.

She was truly blessed as it relates to recognition of her heart attack and the timeliness of her treatment; because, for women (and especially black/African-American women), that so often is NOT the case. Ann Taylor, M.D. of Case Western Reserve University, Cleveland (as quoted in the book,”THE HEART OF THE MATTER”, by Hilton Hudson, II,M.D. and Herbert Stern, PH.D) states, “Black women have the highest death rate of heart disease and develop it at an earlier age than any other population in the United States.” (p. 164) Hudson and Stern also tell us, “African-American women who suffer a heart attack are one and a half times more likely to die from it than white women.” (page 165)

As a black woman, these facts resonate with me on a personal level and give me pause for concern for my health and the health of my sisters. I LOVE MYSELF and I LOVE (and need) MY SISTERS, so my question is: “What can we do to protect our hearts?” That’s your question too??? Girlfriend, I’m glad you asked! I’ll share some tips but first; here are the major risk factors that we as African-American women tend to more likely have as compared with white women: diabetes, high cholesterol, lack of exercise, and being overweight. Other risk factors include hypertension and chronic stress. Although some of these risk factors can be conditions that run in your family, they are also largely considered lifestyle related conditions as well.

Sisters learning together and supporting each other!

So….What do we do?
1) Make the choice to Take CONTROL of your health and your life.
2) Learn what you can about heart disease.(especially as it relates to black women)
3) Don’t be afraid to ask your doctor about your risk factors and how you can lower your risk of heart disease
4) If you have risk factors, understand that you have the power to make changes in the ones that are lifestyle related (YOU CAN DO THIS LADY!!!)
5) Learn to effectively deal with and manage your stress
6) Connect with people who can encourage & support you and share your interests
7) Don’t be too busy to share your concerns with your loved ones
8) Journaling is a good way to help relieve stress (I’ve started writing a gratitude journal)
9) Regularly take time to be good to yourself everyday, no matter how busy you are.

So ladies, let’s love on ourselves and take care of our hearts!

Hanging with my sisters!

P.S. My mission with CROWN TO SOLE Wellness is to encourage, empower, and equip women to take control of their health and create lives of joy, abundance, and holistic wellness through transformational lifestyle behaviors. I help women move from surviving to THRIVING! To check my availability for scheduling your free 30 minute DISCOVERY CALL to determine if and how I can help you please CLICK HERE!

P.P.S. If you haven’t already downloaded your Free Copy of my CROWN TO SOLE Wellness Action Guide, you can do it today by filling out the form below: