Health Vibes

This is so fantastic. Covid-19 has orchestrated a new world. Imagine designing and building your own transportation and home; along with electricity (power) , food, and water.

My new habit when I am ready to have a meal – stroll out to my garden and pick a bowl of lettuce. Keep it simple.  What are you harvesting from your garden soon. Post your – food item.

This chronic condition has affected so many in the Caribbean and all over the world. In the Caribbean we prepare a number of our cultural dishes on a daily basis. Most of our dishes are not centered around raw fruits and vegetables.

Here some tips to assist you on your journey:

1- In my own extended family persons are diagnosed with this condition (type 2 diabetes). Increase raw vegetables in your diet. Meaning eat a salad with every meal including with breakfast. Start where you are. What ever is your current diet and eating schedule add a salad. Do not drink liquids with your meals but can drink two (2) hours after. (See my other blogs on how to eat and drink).

2- Ensure to create a schedule indicating the times you intend to have your meals.

3- No snacking in between meals. At meal time eat enough until full. along with meat and vegetables/ a vegetable only meal add sweet potato or a complex carbohydrates of your choice. Enlist the services of a nutritionist who personally connects nutrition to chronic diseases.

4- Consume more water (room temperature). Find a physician who can monitor your health progress especially persons with heart failure (in reference to consuming more water or liquids) or anyone when implementing any type of change that may affect your health. When there is more water in the body it allows the body to remove any excess waste products from the body.

5- Movement: Walk, dance, swim, run, resistance training, biking, tennis, etc. Ensure to enjoy the time spent engaging in any of these activities.

6- Keep it simple and be easy on yourself. If it seems super complicated it probably is.

In a future blog I will look at meal portioning, intermittent fasting, juicing, a full raw lifestyle, and reduced meals.

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1. Raw Fruits and Vegetables you love the most – Keep it simple. If you love a particular fruit or vegetable in its raw state (no heating/cooking) consume more of those fruits and vegetables.  Remember your food choices will change over time.  I once loved carrots and avocados but not anymore.  At first, I thought something was wrong so I started researching food preferences as you age and have coined my own motto “If a food item (fruit or vegetable) makes me feel good in the short-term and in the long-term — I will consume”.  Meaning the short-term feel-good foods I remove from my diet.  For instance, a particular food may cause slight abdominal discomfort but you continue to consume in spite of the discomfort.  The discomfort is your body speaking – Listen.

2.  Consume more green leafy vegetables. 

The proportion of fruit to the vegetable in a meal can start off 1: 3.  Meaning one (1) portion of fruit to three (3) portions of vegetables in a meal. While transitioning to desired food preparation methods include a raw green salad small(spinach, lettuce, kale, or mix leafy greens) with each meal. Meaning twenty-five percent (25%) of plate has greens (eat in this manner until you feel ready to move on to more greens); then try fifty percent (50%) (until you are ready to add more), seventy-five percent (75%) (until you are ready to add more), then the ultimate one hundred percent (100%).

3.  Keep the number of different food items in any one meal to three (3).  

The term used is mono-meal.  Consume more of one (1) item for example oranges for lunch – 5-6 oranges (or the amount for you).  Most times if I have a mono meal I will have a glass of room temperature water.

4. Meals should be packed with nutrients only raw fresh foods can accomplish this.

Someone once said that a “corn muffin was healthy”- no it is not.  There are so many misconceptions and confusion around what is healthy.  A rather wide range of the foods passed down culturally are harming our bodies.  Our cultural foods are associated with happy times Christmas,  parties, birthdays, picnics, carnivals, and many other festivities.   For most of us the question is “how can a cultural dish that is connected to so much love and happiness be detrimental to ones health”.  As people and as human beings we must begin to question and research what is right for your body.  The raw foods grown locally are either overcooked or in reference to the ripe fruits we consume a large amount in one sitting.  I have found that one must choose fresh foods or altered foods.  In combining the nutrient-packed foods with the void of nutrient foods our body succumb to disease over time.  Keep in mind our bodies are different so adjust to suit your body.

5. Select raw foods you have eaten as a child. 

In the Caribbean mangoes, sugar apples, papayas,  sugar cane juice, and many more foods are available in abundance so my list of favorites is long.  Remember to keep in mind that the body can develop sensitivity to foods you love at any time.   Always remove from your diet whether by timely removal or cold turkey listen to your body.  I must inject here, personally, I kept a number of foods in my diet far too long despite their negative effects on my body.  One day I realized that I  cannot continue without detrimental repercussions in the long run.  I have been eliminating for a while now and I am fine with the eliminations. 

6.  The best foods for your body

Foods you have grown on your own plot of land, garden, window sill or farm would be the best.  Providing pesticides and fertilizers are not used to grow your food.  There are so many benefits decrease food cost, the integrity of the food, convenience, and a piece of mind.

7. The combining of foods

If you are not familiar with the combining fruits and vegetables stick to one food item per meal.  Remember to eat enough until satisfied.

8. The effect of foods on the body

Conduct your own sampling and recording of your food’s effect on your body and your emotions.  If the food feels good only  in the short-term = Discontinue.  If the food feels good in the Short and in the long-term = Continue to consume. 

 

Continue to visit this blog from time to time and feel free to request any topic you wish to read about.   

 

Leafy greens have long been lauded as some of the best foods for the human body. These vegetables are filled with essential nutrients, including vitamins and minerals, that contribute to overall health and wellness.

One of the key benefits of consuming leafy greens is their high fiber content. Fiber aids in digestion, helping to keep us feeling fuller for longer and promoting regular bowel movements. Additionally, these vegetables are low in calories, making them an excellent choice for those seeking to maintain a healthy weight.

Leafy greens are also an excellent source of antioxidants, which have been shown to protect the body against cellular damage from free radicals. Studies have demonstrated that consuming a diet rich in antioxidants can have numerous health benefits, including reducing the risk of cancer and heart disease.

Some of the most nutrient-dense leafy greens include spinach, kale, collard greens, and Swiss chard. These vegetables are easy to incorporate into any meal, from salads to stir-fries, and can be enjoyed both cooked and raw.

In short, leafy greens are an essential component of a healthy diet and can provide numerous benefits to the human body. Whether you’re looking to maintain a healthy weight, boost your immune system, or reduce the risk of chronic disease, incorporating these vegetables into your diet is a great place to start.

Tips to help you – help your family:

1. A designated day to ensure that each family member’s blood pressure remain with in normal range ( below 120/80). On the weekend or on any other day when persons in your household are all at home. The chosen day will be the day you and your family pull out the “blood pressure ” monitoring device and measure everyone’s blood pressure.

2. Download “Daily Blood Pressure Log Book” for each family member. This book would be best utilized by persons who are diagnosed with low or high blood pressure. In this book record all blood pressure readings. If you are diagnosed with high blood pressure a daily check would be best. With your daily readings magnified you can see patterns with your blood pressure numbers and daily activities that affect your blood pressure. If you know your daily numbers you can adjust during the day – foods, beverages, stress, medications, movement etc. Ensure to fill out the names for each log book.

3. Acquire a simple blood pressure monitoring device. A colorful and easy to use device can motivate you and your family – on ” blood pressure” day.

4. This weekly monitoring can save lives.

5. Also check blood pressure when you are not feeling well to rule out an elevated blood pressure.

6. Use blood pressure device to monitor your diagnosed low or high blood pressure.

By investing in health monitoring devices you can adjust your environment and your food intake to control and prevent blood pressure related conditions.

Blood Pressure Monitoring Device:

https://www.amazon.com/Omron-Upper-Pressure-Monitor-Standard/dp/B00KPQB2NS/ref=as_sl_pc_tf_til?tag=empowerheal08-20&linkCode=w00&linkId=bd2fbf4f48d896a1d8a4963c319b3304&creativeASIN=B00KPQB2NSBlood Pressure Monitoring Device

As you mentioned in our conversation consistency is key. So for now in order to avoid feeling hunger I would recommend consuming ground provisions (complex starch) for breakfast with a glass of green water (add a little 🍏 if you wish).

Also write out a schedule time for meals and put the times in your iPhone calendar to help with consistency. Let your phone alert you.

Key points:

1-  Meatless  meals
2- Daily greens
3- Movement
4-Consistency
5- Minimize stress
6-  Increase happiness

Your health is number one. As you are comfortable with the above I can share with you more health tips as you continue to optimum health.
Have a great day.   I just read a blog post about a lady who received results from her doctor  yesterday and she  has cancer.  The post also mentioned that she feels alone.  I Mentioned the post so that anyone else with any health issues can adopt above health tips to begin their healing regime.

These are simple habits you can implement now to begin feeling your best:

1.  Any time you are not feeling well in your body or mind discontinue your standard meals and immediately give the body an opportunity to heal itself:  Just yesterday I stopped by the hospital’s cafeteria and had a great tasting chicken breast with vegetables, and when I got home I felt like I had a fever. I immediately walked to a small farmers market next to my home and bought some fruits.  I consumed fresh orange juice ( ten 10 oranges) with lemon juice (one large lemon) and a mango followed by a glass of water.  Considerations:  Persons who are diabetic: –add the lemon to cut sugar or use half juice to half water or a simple glass of lemon water (one tea spoon of lemon juice to 8 ounces of water) . Warm water or room temperature water. Persons with congestive heart failure (with fluid over load) eat your green vegetables. Always check with your physician to ensure no adverse interactions with your medications and diagnosed medical condition.
2. Ensure to consume 16 to 32 ounces of green water every day.  Choose one green vegetable (spinach, cucumber, or lettuce).   Keep it simple.  Any one of the green vegetables (spinach, cucumber, or lettuce), water , and  ginger (if you choose) blend,  strain and drink.  Some persons add green or red apple. Consideration:  Persons on blood anti-clotting medications choose another vegetable to avoid food interactions with your medicine.
3. Daily body massage.   This is a process you can do for your self.  Keep a bottle of  coconut, olive oil, or any oil of choice on your night stand. Upon waking in the morning while you are still in a relaxed state gently massage your hands, arms, foot, legs, shoulders, face and scalp. This should take about 10-15 minutes. This activity gets the blood flowing through out your body.
4. Listen to or reads your affirmations to begin your day.   There are a number of good videos on YouTube you can download.  I wrote my own affirmations in the presence tense as a story and then I recorded it on my phone.  I listen to positive videos first thing in the morning and just before going to bed.   Also added to this list are audio books like “Ask and it is Given”  by Jerry and Esther Hicks;  Mind-lies by Daniel and subliminal health, well being and wealth videos. Head phones for best effect and to ensure that no one else is disturbed.
5. Meditation:  I found this process to be rather relaxing and invigorating. In the christian community it is called praying as I am oriented.  Any daily process that encourages you to be quiet, reflective, and thankful would be beneficial.
6. Being happy is your main job every day.  After implementing the above mentioned tips you will begin to understand the importance of your  state of mind in your life. This elevated state of mind has the potential to improve your health.  Determine what will make you feel happy “TODAY” and just do it.  Keep it simple.
   

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   Keep checking back and let me know where you are with your health and I will respond personally.

 

 

As human beings, we all strive for optimum health. We wish to feel our best, both physically and mentally. But is this level of health truly attainable? Here are five basic objections you may have towards achieving optimal health, and why they may not be as insurmountable as they seem.

1. Time: You may feel that you simply don’t have the time to focus on your health. Between work, family, and other responsibilities, it can feel like there are simply not enough hours in the day. However, small changes can make a big impact. Taking a 10-minute walk during your lunch break or swapping out processed snacks for fresh fruits and veggies can make a huge difference in your overall health.

2. Money: Gym memberships, organic groceries, and fancy supplements can add up quickly. However, there are plenty of low-cost options for improving your health. Exercise doesn’t require expensive equipment, and buying in-season produce is often cheaper than buying packaged foods.

3. Genetics: You may feel like you’re fighting an uphill battle if your family has a history of health problems. However, your genes are not necessarily your destiny. A healthy diet, regular exercise, and stress reduction techniques can all have a positive impact on your overall health, regardless of your genetic makeup.

4. Motivation: It can be hard to stick to healthy habits, especially when life gets busy and stressful. However, once you start to reap the benefits of a healthy lifestyle – more energy, better sleep, improved mood – it becomes easier to stay motivated.

5. Perfectionism: You may feel like you need to be ‘perfect’ in order to achieve optimal health. However, striving for perfection can actually be counterproductive. Small slip-ups and setbacks are inevitable, but they don’t mean you’ve ‘failed.’ Instead, focus on progress, not perfection.

In conclusion, optimum health is certainly attainable – it just requires small, consistent steps towards a healthier lifestyle. Don’t let time, money, genetics, motivation, or perfectionism hold you back. Start by making small changes today, and over time, you’ll be amazed at how much better you feel.