Give Yourself the Gift of Health

Now that we are near the end of 2015, the holiday season is quickly approaching.  For many of us, traveling, cooking holiday feasts, purchasing gifts, and hosting family gatherings are just a few of the tasks we add on to our never ending “to-do” lists. As women, the constant demand to show up strong in the work place and to care for our loved ones often leaves us with little time or opportunity to implement self-care. According to a national study done by the Center for Talent Innovation in 2014, “Black Women are twice as likely as white women to be leaders in their communities.”   The skills that many of us naturally develop such as multi-tasking and organizing, extend beyond the four walls of our homes and into the roles we play within our churches, schools, and community organizations. By practicing and refining such skills, Black women have also become “the fastest growing group of business owners in America.”  Yet despite all of these amazing accomplishments, when it comes to health, we persistently lag far behind. As we continue to excel, our health must become a valued part of our climb to personal growth and success. Our lives depend upon it.

1. Our Physical Health

I’m sure that everyone gets tired of hearing about obesity, breast cancer, and heart disease. Well, maybe we are not tired enough because Black women continue to rank close to if not the highest in all of them. Having a yearly physical, eye exam, and bi-annual dental cleaning are recommended standard minimums. When was the last time you did the aforementioned? Where do they rank on your “to-do” list? Exercise and healthy eating habits must become a routine part of our lives. I joined and quit a gym 3 times before finally discovering that yoga and jogging in nature were my favorite fitness activities. Now, they are a regular part of my routine that I look forward to. National organization Black Girls Run serves as a great resource to enjoy group fitness, if flying solo is not your cup of tea. Some of my girlfriends prefer YouTube as their go to place for fitness routines that can be done in the privacy and comfort of their homes. Black Women Losing Weight and Black Girl’s Guide to Weight Loss are great online motivational tools with countless tips. For healthy cooking and eating, nutritionists “Wendy & Jess” are my favorite! I’ve made so many tasty smoothies and savory meals using their recipes.

Many of us are on the road to better health and we don’t have to take the journey alone. We did not get to this current state alone. Illnesses such as diabetes and hypertension which are very common in Blacks, are related not only to our habits but to our genetics as well. Do you know your family health history and risks? If you are fortunate enough to spend time with family elders this holiday season, bring back more than a homemade pie and cute pictures to post on social media. Ask about your family history and ailments if possible. Most elders love telling stories and what you discover may be more valuable than you could have ever imagined.

2. Our Sexual Health

“I knew something didn’t feel right,” is a statement I hear far too often when performing nursing admissions on newly diagnosed HIV+ clients in my clinic. Black women account for more than “60% of new HIV infections among all women nationwide.” Most of these infections occur from heterosexual contact. Latex condoms are the best form of protection. African Americans as a whole are more likely to die from AIDS, because we enter into care and begin treatment at a much later stage in the disease process versus other demographics. It is important for all sexually active women to have annual STD screenings (including HIV, syphilis, gonorrhea, and chlamydia). Encourage your sexual partner(s) to get tested. Routine pap smears, pre-natal care, “birth control” concerns, breast exams and mammogram referrals can all be done during an OBGYN visit. Make time to schedule a well women’s check up for yourself. If you don’t have a regular OB, do some research and ask around to find one.

3. Emotional & Mental Health

I love that I can YouTube the latest makeup and hair tutorials. We have the art of contouring and bringing out our best features down to a science. Unfortunately, sometimes we pay so much attention to our physical beauty that we “totally mask and ignore our inner being.” The ending of a very traumatic romantic relationship and relocating 1000 miles away from family became the driving forces that pushed me into going to counseling once a month. It has become a vital part of my self-love practice and a positive personal coping mechanism. So many of us have experienced intergenerational trauma, emotional and physical abuse, parental abandonment, and grief caused by the unexpected or traumatic loss of a child or loved one. We deal with all of this, on top of the pressure of being marginalized due to various forms of racism. If we do not acknowledge and work to heal our traumas, eventually they will take a toll on us. For many of us they already have, as these traumas transform into unhealthy adaptive patterns that bind us and end up being modeled to our children. I encourage you to find a trusted counselor, spiritual supporter or friend with whom you can share and relieve your pain. If voicing your truth to someone else is too painful at this time, purchase a journal and pen and spend time writing. There are tons of books that serve as guides for self-exploration.

4. Our Spiritual & Financial Health

Our Spiritual and financial health are also important parts of our lives that we must maintain. For more details in those areas I encourage you to research and follow my fellow HWHN sisters Ms. Tiffany Bethea founder of “SHE-EO Life” and Dr. Maria James, founder of “Pocket of Money, LLC”. They are experts in their fields and have tons of valuable resources to support your growth in these areas.

The pressure that accompanies being a matriarch and leader, emotional distress, and physical neglect can all cause great stress in our lives. Externally we play the role of the fierce unstoppable superwoman, but internally this pattern is “wearing us down.” We have the power to create a healthier and “more loving path for ourselves.” Let the abbreviated inventory listed above serve as a small guide for you to jumpstart your 2016 plan of self-care. I hope that you find some of the resources useful. I hope that you choose to place your health and self-care as priorities on your list. The fulfillment of our purpose and the well being of our children and communities depend upon it. Only when we are whole, healthy and fully invested in ourselves will we be able to fully stand in our power and show up for everyone and everything else in our lives. I am petitioning all of us to give ourselves the gift of health. I’m wishing all of my sisters a happy, healthy and amazing holiday season this year. 

Jamilla Webb, RN, BSN is a native of Washington, DC. She relocated to New Orleans, LA in 2011. Her work in the field of HIV and Infectious Disease began at Children’s National Medical Center, in 2007 in DC. She currently supports underserved populations as a Public Health Nurse with NO AIDS Task Force. Since 2008, she has hosted free community health forums and continues this form of outreach today. She proudly represents her agency at various health events throughout the city, serves women as a birth doula with Birthmark Doula Collective, and recently returned to the U.S. from her first medical mission trip in Zambia.

She received her Associates of Science in Nursing from Prince George’s Community College in Largo, MD and her Bachelors of Science in Nursing from Louisiana State University Health Sciences Center in New Orleans, LA. She believes everyone was born with a special purpose and gift to offer the world. Nursing is her life purpose and she intends to continue using her it as a vessel to learn, grow, travel and be of service to others. 

Seven Benefit of Taking a Vacation

Seven Benefits of Taking a Vacation

By Kris Powers | May 19th 2015 originally published at

https://ed4online.com/blog/seven-benefits-taking-vacation

Are you planning on taking vacation time this summer? 

If not, you will be among the 75% of Americans who fail to 

take all the paid vacation they are due each year. In a poll 

of 2,300 workers who get paid vacation, the career website 

Glassdoor found that only 25% of workers said they use 

all their paid days each year and 61% said that they continue

to work even while they’re on vacation.

"Rest, relaxation, and stress reduction are very important for people's well-being and health. 

This can be accomplished through daily activities, such as exercise and meditation, but 

vacation is an important part of this as well," said primary care physician Natasha Withers 

from One Medical Group in New York.

Here are seven ways vacation can be beneficial for you:

Better physical health - The stress of working can take a serious toll on your heart.  The 

American Psychological Association has documented several potentially stress-induced 

health threats, including increased cardiovascular risks.

Improved mental health - U.S. News and World Report reported that experts feel that one 

of the main benefits of vacation time is that it can improve your mental health. Feelings of 

calm arise and relieve the stress, allowing the body and mind to heal.

More productivity - Upon returning from vacation, employees are often refreshed and better 

able to catch up on work they may have missed, according to The New York Times.

Prevent/Cure burn out - According to PBS, employees nearing burnout have depleted their 

cognitive, physical and emotional resources. Vacations can help prevent or even cure 

burnout, which is the last state of chronic stress.

Increased mental power - Everyone needs time to rest their minds. Research by the 

University of California 

Irvine’s Gregory Hickok found that our brains don’t have a reserve pool to gather energy and 

power from. Therefore, it's important to give your mind a break!

Gain newer perspectives - CNN reported that when you take a break and step away from 

the problems and stresses you’re facing, you are bound to gain a new perspective. Perhaps 

you will come back from vacation with answers to issues that have been plaguing you.

Build relationships - Vacations promote bonding among family and friends; we can often 

look back at vacations with great fondness and warmth because of shared moments with 

loved ones. Even memories of the mishaps can bring laughter in future years!

It’s important that we slow down our pace in order to lead healthier lifestyles, including rest 

and relaxation for stress reduction as well as making time for the enjoyment of family and 

friends.

Source: http://national.deseretnews.com/article/2169/7-benefits-of-taking-vacation-time.

html#RCbLCsvrlcAh9GRf.99

- See more at:https://ed4online.com/blog/seven-benefits-takingvacation#sthash.g02kOUdX.dpuf

What Will You Gain When You Lose

I adore the principle of the Kellogg’s Gains Project. You’ve seen the commercials that ask the question “What Will You Gain When You Lose?” The campaign is all about women deserving to feel more beautiful and sharing positive inspiration. While, the campaign takes this personalized approach to weight loss, it makes me think of the weights that hold us back from living freely in mind, spirit and body. What will you gain when lose?  We’re often afraid that to release means that we’ll lose some key part of ourselves. But what would happen if you lose fear? Doubt? Insecurity? Thoughts of Lack? What could we gain by releasing these limits?

I recently had a conversation with a friend who lives on the West Coast. I shared how sometimes it seems like while we work hard, I doubt whether we make the impact that we desire to see in the lives of women. I’m not sure if women “get IT”, that feeling of support, accomplishment and growth. Well, in her unique no nonsense way, she sho’ put me in my place. She helped me to lose so that I could gain.

“Says who?” was her response.  She spoke from her truth, sharing that she’s attended our annual conferences and seminars since 2008. “And not cause I like ya’ miss ma’am.” Well the nerve of her, of course she likes me. Lol! I literally tried to laugh off the conversation. How many times have had awkward moments where we feel vulnerable and want to rush through the experience?

Not with my sister friend, she made me face the scale with her own level of vulnerability. She shared that our events have helped her gain renewed purpose and clarity. Her journal writing and poetry went from a dark place to light and fresh. She is healthier and feels freer to be herself, which affected her family in much the same way. But that’s not all; she’s started a successful businesses based on her passion, has made an awesome connection with a national organization for her emerging business and moved across the country (a long time dream). Her words, “I know it’s a reflection of HWHN.”

Needless to say, I was humbled. Then I felt that emotion rise from my belly and bubble out of my skin…gratitude.  Imagine if I allowed that weight to lay on my mind and heart. Often we don’t move because we’re afraid of being exposed, yet when we do, we can find freedom in that movement and greater joy where fear once lived. What we gain, when we lose is filled with amazing freedoms. The principle of gratitude, no matter! The joy of learning something new! The ability to teach what we’ve learned! The chance to change a life!

What will you gain when you lose this week? You never know the difference you’ll make in the life of another. 

About the Author: Sister Mothyna James-Brightful is a self proclaimed “Self Love Revolutionary”. She has spent the last decade empowering women and girls to live authentic lives. Sister Mothyna is the Visionary Director and Co-founder of Heal a Woman to Heal a Nation. Sister Mothyna is co-author of Because I am a Queen...100 Affirmations for Daily Living. Stay connected www.hwhn.org: Twitter @mothyna

5 Proven Strategies to Avoid Holiday Weight Gain

Do you know what 40% of Americans DREAD about the holidays?

Gift shopping? Nope.

Traveling? Nope.

Seeing certain relatives? Well, maybe, but that’s not it either.

What 40% of Americans dread most about the holidays: WEIGHT GAIN.

Why? Because the weight gained during the holidays often becomes the unwanted, un-returnable gift that unfortunately kept on giving! Not losing the weight gained each holiday season and post-holiday period could result in steady weight gain year after year.

And I know that feeling of dread! A few years ago I gained 20 pounds because binged and ate to my heart’s content. I filled myself with too much eggnog, pies, cakes, nuts, and other calorie rich holiday foods.

Since then, I’ve learned to be a more mindful holiday eater.

Here are 5 simple, but proven, tips to help you avoid holiday weight gain:

Tip 1: Be Conscious of Calories. Compared to other times of the year, the amount of calories consumed during the winter holidays increases dramatically. Make no mistake about it, calories can add up unsuspectingly fast. Be mindful of what you drink too. There are lots of calories in eggnog and alcoholic drinks. Think about whether you would prefer to eat or drink your calories.

Tip 2: Plan and Scan at Holiday Parties. Be picky, picky, picky. Scan the buffet and fill your plate with foods that are simply prepared. If possible, sit down and take the time to taste and savor every bite. Resist the urge to go back for more by waiting at least 20 minutes for your brain to register that you are comfortably full. If you are still hungry, eat more vegetables and drink water.
If you must have dessert, practice the three-bite rule to keep your sweet tooth in check. Take a first taste, a satisfying middle one, and then a lingering third bite.

Tip 3: Manage Stress. You may find aspects of the holiday season hectic and stressful for any number of reasons. If someone is stressing you out, remove yourself from that individual and take deep breaths. Also, this may sound simple, but be sure to get 8 hours of sleep each night.

Tip 4: Keep Your Body Moving. Do not abandon your regular exercise routine during the holidays. Concentrate on consistently doing simple workouts. So what if you can’t get to your favorite yoga class or find time for the treadmill? Even just 15 minutes can help you maintain your fitness level and/or fight the extra indulgent treats you enjoyed. For example, jumping rope for 15 minutes torches about 190 calories and a quick yoga sequence at home can help you stay flexible.

Tip 5: Eat More Veggies & Fruits Everyday. Play with your food and look for ways to incorporate more veggies into your breakfast, lunch, and dinner meals! Eating low-energy dense foods such as veggies and fruit during the holidays (and beyond) will help create a sense of fullness, so you consume less calorie rich foods.

Research shows the feeling of fullness people experience after eating is more a function of the amount or volume of food consumed rather than the number of calories or grams of fat, carbohydrate or protein consumed. So you could eat a volume of calorie rich foods that don’t make you feel full, whereas eating a large volume of nutrient rich whole foods would make you feel satisfied. That is why you should use veggies and fruit to create a feeling of fullness or satiety at holiday parties.
This season you will ward off unwanted, unhealthy, un-returnable weight gain using these proven strategies. And, if you do splurge, don’t beat yourself up…just get right back to normal eating and exercising, and do a better job at the next party. Keep these tips in mind to make it through the holidays with ease.

About the Author:
Despite excelling professionally, Tosh struggled with being overweight and  was nearly 300 pounds. She is now know as The Healthinista, not because she's a size 4, but because she has lost 70 pounds and continues to strive forward. In addition to speaking engagements, Tosh facilitates corporate wellness workshops, business retreats, and individual coaching. Learn more about +Tosh Patterson at www.toshpatterson.com. Tosh will be joining us as a presenter for the 2014 Whole Woman Expo, April 13, 2014.

The Five Biggest Lies We Believe

by Tosh Patterson

Have you ever lost some weight, gained some weight? Then repeated the lose/gain yo-yo pattern?

Me too. You're not alone in that experience.

I was able to get out of the yo-yo pattern by first shifting my thinking. Releasing weight, instead of losing weight.

Releasing the mental weight of past hurt, fear, and doubt. Letting go of not feeling good enough. Losing implies you will find it again and, well, I know you don't want to find old physical or mental weight.

Coming at healthy weight management from the angle of releasing weight, instead of losing weight has made all the difference. And, honestly, taming my own inner mean girl seems to be more of a hurdle than shedding the pounds.

After working with clients PLUS my own personal experience, I believe there are 5 big ugly lies that keep us stuck.

Until you can recognize the lies you tell yourself, you'll stay stuck inside a blind force that keeps you standing still. The real question is, how long will you continue to let self-sabotage keep you away from vibrant health and well-being?

The 5 Biggest Lies We Believe

Lie #1: It Must Be Perfect. I can't say it enough: ditch perfection & chase consistent action. Striving for perfection can be toxic & cause you to throw in the towel if you make one mistake. MAKE MISTAKES...these are signs of your own growth.

Lie #2: I Don't Have Time. That's just a grown-up excuse for 'I don't want to'. There are more than enough hours in the day for you to cook your meals and exercise for 15 minutes. With 24 hours in the day, how many are you throwing away on TV, email, FB, etc? Make yourself a priority!

Lie #3: I Have To Because. In each moment you have power of choice: from what you put on your plate to what you drink to what you wear, you are always in choice.
There is absolutely nothing in the world that you have to do for yourself, or anyone else. Come, instead, from the mindset of 'I want to do this for myself because I say it's important".

Lie #4: I Can't.

Umm, hello, yes you can! Stop beating yourself up. Stop playing small. You are more than capable...just take the first step.

Lie #5: I'm Not Good Enough.

This, perhaps, is the hardest of the lies we believe. It lurks in our minds and it keeps us from stepping into being our best selves.

Often people say 'eating well is too expensive' or 'I can't do that (fill-in the blank) for myself'. But the truth is that you are more than worthy of eating well & living well. You deserve to be happy and love the skin you are in. You ARE good enough!
If your lie is one of these five, or another, we all have the ability to break free!

Here are three simple steps to help you break free from the lies:

Step 1: Accept responsibility for the lies you have told yourself.
Step 2: Acknowledge them when they arise.
Step 3: Practice releasing them & embracing YOUR POWER OF CHOICE.

So I invite you to break free from the lies that are ruining and limiting you from being your absolute best self.

About Tosh: Chief Healthinista, Tosh Patterson, helps her clients shift from being overweight to healthy weight with a three step system. She helps smart & successful women snatch back their lives, win back their bodies, and restore their mindset for long term success. Despite excelling in many areas of life, Tosh struggled with being overweight and was nearly 300 pounds. She is now known as The Healthinista, not because she's a size 4, but because she lost 70 pounds and continues to strive forward.

In addition to individual coaching, Tosh conducts corporate wellness workshops and business retreats. To receive Tosh's "Free Video Training Series Jumpstart Your Health" visit her site.