Watching the Braxton’s a few weeks ago, I felt such sadness for Traci Braxton as her sister Toni told her that she needed to lose twenty to forty pounds. Though she’s not a size 6, Traci is so beautiful. Is she really fat or are her sisters over reacting?

America’s view of ‘fat’ is rather distorted. Our magazines display size 0 models and men with no body fat at all. Often times anything that is outside of this image is considered fat. A couple of pounds of extra body fat does not qualify someone as necessarily being overweight. In fact, having some fat is especially needed for lactating moms, childbearing moms and small children.

Being overweight is determined by the amount of body fat one’s body has not by the amount of visual fat. Body fat percentage is determined by a measuring of one’s BMI (Body Mass Index). BMI of 18.5-24.9 is considered normal weight. A BMI of 25-29.9 is considered overweight. Obesity is considered a BMI of 30 or more. (WebMD)

Being a small size does not mean that you are healthy and neither does being a larger size mean that you are unhealthy. According to Pamela Peeke, WebMD expert blogger, the average American woman is 5’4″, has a waist size of 34-35 inches and weighs between 140-150 lbs, with a dress size of 12-14.

What I am not setting out to do is to cause anyone to become complacent in the fight against unhealthy lifestyles. Our bodies are so precious and life is too short for us to continue in bad habits. Alternatively, I am hoping to change the way we think about what it means to be fat.

The images that we see on TV and in magazines is not a depiction of real life. These people get paid to look a certain way, and often times, whether or not they get jobs is based on how they look. Additionally, they can afford the best chefs, fitness trainers, and sometimes plastic surgeons to stay looking slim and trim.

Our goal should not be to look like them. It should be to look and feel our best. Be our best selves. Having wash board abs is cool but a man should not feel insecure or indifferent if he doesn’t look like Idris Elba when he takes his shirt off. In the same lane, a woman shouldn’t think any less of her arms if they don’t look like Angela Bassett’s.

What is your BMI? What is your blood pressure, blood sugar and cholesterol levels? These are the numbers that matter, not necessarily the number in your jeans or even the number on the scale. Most of us have a little body fat. Some more than others, but a healthy report from the doctor is what’s most important.

Sources:

Wilbert, C. (2009). As BMI Rises, So Does Risk of Death From Heart Disease, Stroke, Diabetes, and Many Other Conditions. http://www.webmd.com/diet/news/20090319/being-overweight-shortens-life-span

Peeke, P. (2010). Just What Is an Average Woman’s Size Anymore? http://blogs.webmd.com/pamela-peeke-md/2010/01/just-what-is-an-average-womans-size-anymore.html

It was a normal afternoon like any other, while folding laundry I vividly remember feeling like a ninety year old woman living in a 35 year old body.  On this day, I walked into the emergency room moving at a snails’ pace with no idea my world would forever change.  It was my personal wakeup call that a major life alteration would have to take place if I wanted to have a life full of vitality. Over 80% of women are affected by fibroid tumors and 50% African American.  These non cancerous tumors are one of the most common in the female uterine tract.

I have directly been impacted by this major health issue for the past four years. One of the most devastating blows came after losing half the amount of blood recommended for living due to abnormal menstruation.  Upon medical evaluation I was informed by the doctor that I was at blood transfusion level. Fortunately, another solution was readily available. I was prescribed iron supplements and advised to change my diet to increase the iron level in my body.

This new lifestyle change would not come easy as I began to personally combat against years of poor health habits.  My mantra would be, take it one day at a time. I immediately noticed my energy improve after exercising, making dietary adjustments and increasing my water intake.

An essential component of healthy living is directly related to establishing a balanced health plan.  It is not enough to merely change your eating habits. Additionally, it is important to incorporate daily exercise into your schedule. If you desire to feel better and look better, it is crucial to begin placing health care at the top of your to do list.

Many individuals are merely existing day in and out. Often as a result of poor dietary habits and health choices our vivacity begins to suffer, leaving us physically depleted.

One of the most common reasons for lack of energy is Iron Deficiency Anemia. The group largely impacted are women of child bearing age especially those with abnormal menstrual cycles. Research shows that “20% women, 50% pregnant and 3% men are iron deficient.” (mamashealth.com)

Several symptoms  that may be an indication of Iron Deficiency Anemia (IDA) are:

1) Extreme fatigue & dizziness

2) Loss of stamina

3) Decrease in appetite

4) Pica-unnatural craving for ice, paint, dirt or starch

5) Shortness of breath

6) Frequently feeling cold in body

If one is experiencing IDA, “it can be easily treated successfully with dietary changes and iron supplements.” (Bettermedicine.com) Moreover, medical studies show that the recommended dietary allowance of iron for men is 11mg and women 16 mg. In order to ensure you are meeting the required daily dosage of iron, choose to purposefully select foods that are a good source of this essential mineral.

The following iron rich foods below absorb best into the blood stream when digested with vitamin c:

• Broccoli
• Spinach
• Turnip greens
• Red meat
• Baked potato
• Nuts: cashews, almonds
• Beans: chick peas, lima beans, black beans
• Fish: tuna fish in oil, sardines, salmon
• Oats
• Dried fruit: dates, prunes, raisin 

Initially, there may be an internal battle raging within as you set out on this new course for the better.  Every victory will become sweeter as the days go by when you appropriate the necessary changes to experience a more fervent life. Lastly, in the words of W. H. Auden, “Health is the state about which medicine has nothing to say.” Life is meant to be lived to the fullest! Live well, live strong, live long!

About the Author: Kristie Kennedy, Speaker-Author-Recording Artist, Women’s Beauty, Business, Brilliance and Body Image Coach, Ms. Tallahassee, Fl. for Ms. Corporate America 2012, 2010-2011 American Image National Pageant Queen. Visit www.kristiekennedy.com.

“Thousands of emotions well up inside me throughout the day. They are released when I dance. “ *Abraham Lincoln*

Dancing is medicine for a healthy heart. Because the heart is what pumps the blood of life though our bodies, it is essential that we keep our hearts healthy and strong by exercising. Some choose to run, walk, or swim, but I choose to dance.  Dancing is one of the oldest forms of artistic expressions known to man.  We dance to celebrate life and death. We dance to celebrate unions and reunions. We dance to feel joy and dance to heal ourselves from the pains of life. Dancing is great exercise for all ages.  Increasing numbers of people are using dance as a workout to keep the body fit. You do not need to be a good dancer or have a partner to enjoy all of the health benefits of dancing.  The purpose is to enjoy moving to music and to enjoy the whole mind, body and spirit connection that dancing brings.

There are many health benefits to dance as research shows that dancing increases brain chemicals that encourage nerve cells to grow. Dancing improves memory and you may have to learn a sequence of dance steps or a choreographed dance routine. In 2003, the New England Journal of Medicine found that ballroom dancing at least twice per week made people involved in the study less likely to develop dementia. Research has also shown that some people with Alzheimer’s disease could recall forgotten memories when they did dance steps to music they know. Other benefits of dancing are that dancing improves flexibility, strengthens bones, and tones the body. Posture, balance, and stamina, are improved through dance. The social benefits to dance are increased confidence, stress reduction and improved body image. Dancing affords us with the opportunity to stay socially connected and make new friends or expand our social circles. 

As the world becomes more culturally diverse; dancing is universal and has no cultural barriers. People from all parts of the world, from all walks of life sharing different beliefs, meet on the dance floor.  Truly dancing is the perfect icebreaker. Dance can help to prevent diabetes, high blood pressure, depression and heart disease. So what kind of dancing and for how long? Dancing in any form, be it line dancing, African dance, praise dancing, hip hop or dancing around the house when no one is looking.  As with any fitness routine keep your workouts at thirty minutes or more to maintain your health. If weight loss is your goal an hour or more of dance fitness will help you see results soon along with a healthy diet. Dancing is so much fun that it does not feel like exercise. This is one reason why dance fitness is so popular. 

Dancing is my medicine for a healthy heart. Search for dance classes around your area. It’s fun and a great way to keep your heart healthy!

About the Author: Mr. Cardio- Tone is a certified personal trainer, dance and fitness instructor. He offers high energy, high impact cardio workouts using the latest urban line dances. Unlike other workout routines, you will not even feel like you are exercising. Visit http://www.urbanlinedancefitness.com/#bio for more information.

Cooking and eating together are among the simple things that can bring comfort and joy to our lives especially on Valentine’s Day. Nourishment, communication and human connections can be as close as our kitchens and our dining rooms.

Preparing food is a soothing way to share time and to bring loved ones together. Talking while you measure, mix, stir, and chop can be a comforting and memorable time to discuss important issues and concerns.  Why not have a fondue party to mix up the holiday with chocolate and love shared with friends!

Chocolate Fondue

Preparation Time: 15 minutes

Ingredients:

1 11.5-ounce package milk chocolate pieces

1/4 cup milk

1 tablespoon plain or crunchy peanut butter

Assorted fruits (such as star fruit, orange sections, whole strawberries, pear slices, banana slices, apple slices)

Angel-food cake or pound cake cubes

Marshmallows

Directions

1. In the top of a double boiler placed over gently simmering water, or in heavy small saucepan, combine the chocolate pieces and 1/4 cup milk. Heat, stirring constantly, over low heat until chocolate is melted and smooth. Stir in the peanut butter. Cook and stir till heated through. Stir in additional milk, 1 tablespoon at a time, until desired consistency.

2. Pour mixture into a fondue pot; place over fondue burner set on low. With fondue forks or long skewers, dip fruit dippers, cake cubes and/or marshmallows into chocolate mixture. (Will hold up to 1 hour on low. If mixture gets too thick, add milk 1 tablespoon at a time.) Makes 5 (1/4-cup) servings.  Adapted from www.bhg.com.

About the Author: Kindy Peaslee is a Registered Dietitian from Saratoga Springs, NY. Sign up to receive free healthy recipes at www.healthy-kid-recipes.com and learn more about natural eating and living products at www.kindycreek.com.

From my experience with rapid weight loss – at a rate of 5lbs a week, I know firsthand some of the ailments that accompany quick pound shedding. If the goal is short range results for reasons of vanity, such as, looking great for a weekend gala, making an appearance at your class reunion, stealing thunder at  a wedding, or faking a tummy tuck at the beach – go right ahead and dump those pounds in a hurry. Just be aware that fast weight loss is unhealthy for myriad reasons and that the pounds will likely come back and bring a few ailing friends with them.  These maladies may include crankiness, dehydration, diarrhea, constipation, insomnia, vitamin depletion, cramping, hair loss, brittle nails, fatigue, and even heart failure. It can also wreck havoc on your blood sugar levels and in women rapid weight loss can lead to gallstones and gallbladder problems.  But if you want to add a little more sweet to your heart by means of adding zest and energy back into your life, ditch unrealistic goals and rapid weight loss plans and do what is best for your long term health

If you are seeking to improve your health and after consulting with a physician are advised to shed unnecessary pounds, please take a moment to assess what life style choices may have lead to the excess weight. Make a list. With sound mind and reason, sit down and map out a plan to eradicate and replace undesirable habits with pro lifestyle choices.  Not only is fast weight loss unhealthy, but your body is designed to prevent itself from losing weight. If you try to lose more than the recommended two pounds per week your body will turn to burning muscle for energy. Having more muscles makes your resting metabolism work harder, which means you burn more calories while you are resting. The loss of lean muscle mass negates any weight loss you may be trying to accomplish, so make a plan to avoid muscle destruction.

Be sweet to your heart, bones, skin, organs, muscles, and neighbors, by slowing down the weight loss to make the results last.

Rice, yams, okra, black-eyed peas, peanuts and kidney beans were Native African crops originally brought to America on slave ships.  Africans have always been creative beings who know how to make the most of what they possess.  This is a trait that is in the African American blood line.  In the 1960s the term “soul food” was introduced in America.  However this culinary and social delicacy is rooted in slavery.  African slaves were forced to be creative to feed their families.  And, so they used what they had to make what they did….Soul Food – familiar crops combined with salvaged foods and scraps.  The menu expanded to include fried chicken, greens, macaroni and cheese, the real kind not the box, cornbread, topped with sweet potato pie, just to name a few.  These are some of the most common and most loved African American soul food dishes!  “But long before it was a cultural symbol and source of pride, soul food was simply a means of survival.”¹

Living a healthy lifestyle and taking care of our temples (body) also requires creativity and a determination to survive on that which our tongue does not normally crave.  A diet change must occur to rid our community of heart disease, diabetes, and kidney disease if we are to extend the life expectancy in our community.  While this scripture speaks of the way we use our tongue in speech, to bless or curse, can it be a metaphor of how our food choices which enter through the tongue can also bless or curse?  We may not be able to tame the tongue.  However, we must train the tongue to enjoy NEW SOUL Food – Something Other (than the) Usual Lip (smacking) high in fat, high in carbs foods. Therefore, to be successful the mindset of our African Ancestors must be applied.  The same ingenuity can be used to combine familiar crops to create healthy low carb, low fat dishes that taste wonderful!   What better time to start then Black History Month.  So if you need to get rid of the pasta but desire the great taste of Lasagna, here is a treat for you.

Stuffed Bell Pepper/No Pasta Lasagna

Ingredients

1 lb. ground turkey

1 teaspoon onion powder

1 clove garlic

1 tablespoon olive oil

2 teaspoon Italian seasoning

1 teaspoon oregano

2 teaspoons salt

1 dash black pepper

 ½packet of stevia (optional)

1 14 oz. can diced tomatoes

½ onion

3 large mushrooms

3 Red or Yellow bell peppers(sweeter than green)…if you would prefer green, you may use instead

1 8 oz. package fat free cream cheese

1 egg

½ cup parmesan cheese

4 oz. reduced fat mozzarella cheese

• Preheat oven to 375.
• In a skillet, Pour tbsp. olive oil, then add chopped garlic. Stir garlic until glossy…do not let garlic turn brown for it will taste bitter.
• Add ground turkey,1 tsp salt, pepper, , oregano, 1 tsp Italian seasoning, mushrooms, onion. Cook until meat is browned. Drain meat…place back in skillet.
• Add canned tomatoes to meat mixture…add sugar sub at this time(this will cut the acidic taste of the tomatoes…optional) let simmer until tomatoes soften into a sauce…remove from heat.
• In a large bowl, blend cream cheese, parmesan cheese , egg and 1 tsp Italian seasoning. Mix well until mixture is smooth.
• Wash and cut bell peppers..cut off entire top of pepper so that once pepper is cut, it will lay flat and opened. Cut pepper in fours…length wise…removing ridges and seeds.
•  In a rectangular baking pan, lay 6 pieces of pepper into pan…side by side. Ladle ½ of sauce…spreading around on each pepper.
• Spoon ½ cream cheese mixture on top…spreading to each pepper. Sprinkle ½ mozzarella cheese. Repeat for a second layer.
• Once mozzarella cheese is layered on top…bake in a 375 oven for approximately 30 minutes.

Enjoy this scrumptious low carb…no pasta….guilt free lasagna/stuffed pepper dish with a side salad! 

¹Profiles of Excellence, Soul food, a deep rooted tradition, Giant, www.giantfood.com

Recipe compliments of Toya Prayer

God in his infinite wisdom, which is His word, always means what He says.  Now I understand the term “treasure chest”.  How cool is that?  When we put God’s word (the treasure) in our heart, we are storing  incorruptible seed that produces every time. God’s word in our heart equals a truly successful life in abundance to the full until it overflows.  Before I had a full understanding of this, I had all sorts of things in my heart.  Selfish ambition, lust of the flesh, lust of the eyes, pride of life just to name a few! Looking back, what fruit did it bear? None, absolutely none!  You would think that after spending countless hours, days weeks, months and years on a career in television that it would obviously flourish. Not! Especially if the purpose is selfish ambition without seeking God 1st.  After laying down my will and surrendering to God’s perfect will for my life, not only has God opened doors in television, He has done more than I could think or imagine.  I’m hosting my own Fitness Television show Fitness By Force, writing for Christian Fitness Publications (Enliven Magazine) as well as the creator of an awesome witty invention He has given me.  I can truly testify that the combination to a healthy heart is much more valuable than an unhealthy heart.  Here’s the combination to a healthy heart.

                                                                         T-R-E-A-S-U-R-E    G-O-D-S    W-O-R-D

Take time & meditate on God’s word, by studying your bible regularly.

Read out loud so your spirit will hear and receive the deposit of God’s word.

Exercise your authority physically & spiritually on a regular basis.

Allow the Holy Spirit to lead and guide you in all truth, don’t lead yourself.

Seek the Kingdom of God 1st (His way of doing things).

Understand that God’s system operates by love, there’s no way around it.

Rely only on God!

Enjoy the daily benefits of a healthy heart!

Once you unlock this winning combination, the possibilities are endless. Choose to make 2012 a year of worshipping God with a healthy heart suitable for Him to dwell in at all times.

Foundation:  Having a solid foundation is a universal principle throughout all areas of life. A weak foundation will only lead to a weak structure. The foundation of health starts with knowledge.  If you have the correct knowledge you can achieve your health goals faster, safer and with maximum benefit.

It is imperative to make your health decisions with sound judgment instead of emotion.  Emotional decisions can wreck your foundation of health.  You may eat low quality food because of a stressful day or, you may decide to skip your workout because your friend has stopped going with you. Making educated decisions concerning your health will help you set a solid foundation and retain the focus you need in the long run.

Organization:  If there is one thing that we all need more of it is organization.  A phrase that I use often when I’m referring to organization is “Get your house in order.”  You should understand that this phrase means more than sweeping your kitchen. In terms of health, getting your house in order means that you must foster an environment that encourages positive consideration for your physical, mental and spiritual life.  Organizing your time and tasks will give you a clearer picture of where you currently stand and ensure that you are prepared to handle future health challenges.  

Commitment:  Commitment is essential for obtaining focus in any health and fitness program.  In a previous article entitled, “The Five Laws of Fitness” I stated that, “commitment is the mortar to your program.”  That’s right folks commitment holds your “Fitness Program” together.  A partial commitment will lead to a weak structure. In other words, just showing up won’t give you much.  

Can you really say you are focused if you have a partial commitment?  We know the answer to that question. NO!  There is no way you can stay focused on a goal unless you give a full commitment. A fitness program does not start at the gym it starts with the choices you make every morning you wake up.

Unwavering Determination:  We have all known people who are committed to a particular program, but are not effective in that program because they are too busy concentrating on something other than what they should be focusing on. Unwavering determination means that you have the commitment or resolve for your task, but also have the tunnel vision to complete the task.  Blocking hindering factors is the only way you can say you are truly focused on your health.

Specific Objectives:  Specific objectives are narrow in emphasis.  In other words, if your goal is to become healthy you must be precise in your short-term goal markers.  Saying that you need to lose 20lbs is too general of an objective and should not be used alone as a fitness assessment.  It’s a fact that a person’s body weight can fluctuate between 1-4lbs on any given day.  A more specific goal would encompass setting goal markers to measure your body weight, body fat and blood pressure each month to determine your level of health. From this specific objective you can make timely goal markers to achieve your desired amount of pounds you wish to shed.

Follow these F.O.C.U.S. principles on a daily basis to ensure the best chance of having a healthier and happier life in 2012.

1. The journey of 10,000 steps begins with a single-

Pedometer! An inexpensive pedometer at your local department store can help you meet that 5-mile recommendation for good health (10,000 steps equal 5 miles). You may be surprised to learn you walk less (or more!) than you thought you did!

2. Stepping Out and Stepping Up

We’ve heard this before: take the stairs instead of the elevator and park further away from the entrance to the store. Such habits make fitness a lifestyle (instead of something you’re doing just to lose a few pounds).

3. Clean out the Cobwebs

Cleaning house can help you burn over 200 calories in 30 minutes. Want to really spruce things up? Moving furniture around can up the ante to about 450 calories per hour (but watch that back!).

4. Flashdance!

Turn up the radio, take out the CDs, or crank up the mp3 and boogie (or baile!). Shake away that breakfast burrito by shaking the blues away and burn tons of calories for free!

5. More Bounce to the Ounce

Ever bounce on a mini-trampoline or rebounder? It’s not just for kids! A low-cost rebounder is great for the lymphatic system and provides a terrific low-resistance workout that is easy on the joints.

6. Who’s Your Ethel?

You don’t necessarily need a personal trainer or fitness coach to motivate you – try the buddy system. Lucy had Ethel. You and your friend can encourage each other to keep in shape and go the extra mile (whether Ricky and Fred want to go or not!).

7. Gym in a Bottle, or a Soup Can

Don’t have the extra money or space for fancy gym equipment? No problem! Use the stairs instead of the StairMaster®. Gallon jugs with water can become inexpensive hand weights. A gallon of water weighs about 8.33 lbs. Too weighty? Try soup cans instead (just don’t strap them on for leg weights-you’ll look really silly).

Getting and staying in shape need not be a costly proposition. Plus, the benefits can actually save you money as your health and energy level excel!

High blood pressure, often called the “silent killer” has no warning signs or symptoms, and can often go unnoticed. About 1 of 3 adults in the United States has high blood pressure, which increases the risk for heart disease and stroke, the first and third leading causes of death in the United States.

Regardless of race, age, or gender, anyone can develop high blood pressure. However, African Americans develop high blood pressure more often, severe, and at an earlier age, than whites and more African American women than men have the condition.

Once high blood pressure develops, it usually lasts a lifetime. But it’s not all bad news. You can prevent and control high blood pressure by taking action.

A Powerful Force

Blood pressure is the force of blood against the walls of arteries. When that force is too great, it hardens the walls of the arteries and can cause stroke and other life threatening conditions. Blood pressure readings are usually given as two numbers. The top number is called the systolic pressure (as the heart beats) and the bottom number is called the diastolic pressure (as the heart relaxes between beats). Blood pressure is measured in milligrams of mercury, or mmHg. For example a blood pressure of 120 over 80 – which is considered normal blood pressure, is written as 120/80 mmHg.

High Blood Pressure

Hypertension is the term used by medical professionals to describe high blood pressure. You will be diagnosed with hypertension when your blood pressure is 140/90 mmHg or higher most of the time. If your blood pressure numbers fall between 120/80 and 140/90 that is called pre-hypertension.

“High blood pressure requires treatment and often times…one, two or sometimes three medications to control,” says Adeola Akindana, registered nurse and executive director of Health Beam Outreach Inc.

If you do not want to take medication, Akindana advises you to “talk seriously with your health care provider about lifestyle modification which may include modest weight loss, reduction of sodium, and regular exercise.” Left untreated or poorly managed High blood pressure can lead to death.

Lower Your Pressure with DASH

Research studies show that you can take steps to prevent – and manage high blood pressure by adopting a healthy lifestyle. These steps include maintaining a healthy weight; being physically active; following a healthy eating plan, that emphasizes fruits, vegetables, and low fat dairy foods; choosing and preparing foods with less salt and sodium; and, if you drink alcoholic beverages, drinking in moderation.

The DASH diet – recently rated as top overall diet by US News & World Report, is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole, grains, fish, poultry, beans, seeds, and nuts. This heart healthy way of eating is also lower in saturated fat, trans fat, and cholesterol and rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, and calcium, protein, and fiber. The DASH diet “can work wonders for blood pressure,” says Marisa Moore, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Changing eating habits can be a challenge, and the thought of “seven plus different fruits and vegetables every day can leave you feeling overwhelmed,” says Moore. She helps her clients incorporate the DASH diet “one bite at a time with a focus on increasing fruits, vegetables and whole grains throughout the day.”

Moore suggests these four easy tips to get  started eating the DASH way.

• Opt for meatless meals every other night of the week.
• When trying to cut back on meat;
  • Opt for stir fries that go heavy on veggies with no more than 3 ounces of chicken or lean meat.  Stir fries are great reheated for the lunch the next day.
  • Choose “meaty” vegetables like Portobello mushrooms and eggplant.
  • Make salmon tacos complete with a citrusy cabbage slaw topping. Opt for a corn tortilla to sneak in a few more whole grains.
• Work wonders with beans. Make spicy pinto bean or black bean burgers. Enjoy black eyed peas and brown rice.  You can even add beans to your taco filling to add fiber and protein.
• Breakfast is often a missed opportunity. Make the most of it by adding veggies to an omelet, stirring in mashed banana or pumpkin puree to oatmeal or blending spinach or kale into your morning smoothie.

Moore says “the DASH diet is a healthy way of eating for the whole family.” Click here for more details on the DASH diet. The number of servings you will need, from each food group in the DASH diet, depends on your calorie level, age and activity.