November 2008 Vol 1, Issue 11
A Natural Woman
Greetings!
Change is in the air. The warmth of summer has givenFall leaves way to cool, crisp autumn. All the leaves are exploding in vibrant colors, announcing the new season. I believe Mother Nature gives such magnificent spectacles--large and small--to remind us of the natural rhythms of the earth and our covenant with it.
 
Just like the leaves, our bodies change over time as well. In each season of our lives, we face changing conditions that can have life-altering impacts on how we look, feel, and feel about ourselves.
 
Such a change is the fierce wind of the economy now turning so cold. Every household is facing a new season of financial resources dwindling--if not blowing away.
 
These are stressful times. A healthy mind/body connection can easily be thrown off balance by the stresses of our "money getting funny"--something we're all facing in this economic downturn.
 
Now more than ever, we must invest our resources in sustaining our physical and mental health. It's about self-care. Recognizing that there are more economical choices we can make with our time and money can bring us back into balance.
 
These challenging times demand that we return to the basics, becoming more frugal and creative, attuned and aware. These are lessons our ancestors mastered, and so can we.
 
Single leafLess can be more. Less debt, less waste, less worry. Letting go of what was in the past opens the door to a healthier, leaner, calmer present, and a brighter future. This is what it means to be WHOLE.
In This Issue
Chronic Stress: A Sistah's Burden
WHOLE Self-Care Principle #10: Reawaken
Beans! Beans! Beans!
New Feature: WHOLE Books!
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WHOLE is a service of WeSpeakLoudly. We offer health education resources especially designed for African American women and girls. To learn more, visit the WeSpeakLoudly website.
 
 
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Copyright 2008
Jacci Thompson-Dodd, MA, MSSS

Chronic Stress: A Sistah's Burden

 
Chronic StressStress. It's everywhere! Most Black women I talk with feel inundated with stress from every aspect of their lives: finances; relationships; work; kids; and caregiving responsibilities of every kind. It's always there, with no let up.
 
Another well documented (but rarely discussed) source of stress is racial discrimination. "Living While Black" is a lamentable fact of life that we African Americans endure daily. It's those assaults on character and spirit--being followed in stores by salespeople or security, passed up by cabs, turned away from or ignored in restaurants, waiting in long lines to vote, or stopped by police. Many of us are even denied timely or adequate medical treatment--even when we have health insurance!
 
An additional response to racial discrimination is "Shifting," adopting an alternate personae--a facade--to get or keep a job. To fit in, we tone-down our "ethnic" appearance, alter our speech, or separate ourselves from certain people to avoid "guilt by association" judgments. We are quintessential caregivers, obliged to make others feel comfortable by changing ourselves just to earn some "paper." These are unavoidable survival skills we learn. But denying self is exhausting and degrading.
 
These adaptations and countless more are all regular parts of our collective experience as Black folk in America. No wonder we're stressed out!!!
 
The Negative Effects of Chronic Stress
 
Chronic stress has an even more insidious consequence. Chronic stress can rob us of our health. Mature woman looking downNumerous research studies show the direct correlation between chronic stress and heart disease--the number one killer of Black women. Chronic stress contributes to many other diseases, too, such as cancer, diabetes, and lupus. Tragically, chronic stress also has an intergenerational impact in that it contributes to low birth weight in our babies and infant mortality.
 
Stress is powerful energy. If you hold it in, it can be destructive to your body and mind. Right now, let's talk about the impacts of stress on our bodies. A future issue of WHOLE will explore the mental health consequences of chronic stress.
 
We all have adopted coping mechanisms to relieve stress. Problem is: many of the ways we've chosen aren't so healthy. Take overeating for example. It is very effective to reach for our favorite foods--sometimes in large quantities--when we are stressed out. The instant gratification can't be beat! I know. I'm the queen of stress eating! While this kind of mindless eating might temporarily tamp-down the feeling of stress, it can permanently ramp-up the harmful effects. Overeating leads to obesity. Obesity leads to heart disease, diabetes, and many cancers.
 
Reaching for cigarettes might calm the nerves, but it toxifies the lungs and environment-- leading to lung cancer, asthma, and emphysema for you and those around you.
 
Abusing alcohol, prescription or street drugs is just as harmful. They can all trigger dangerous disease processes in our bodies, but also can have the additional effect of reducing inhibitions and decision-making capabilities. This can lead us to risk behaviors such as driving while impaired, sliding into chemical dependence, or becoming drug addicted. Such behaviors also threaten our safety, as they make us more susceptible to intimate partner violence, sexually transmitted diseases, and HIV/AIDS. The devastating consequences of this dysfunctional behavior is shocking to consider.
 
Faced with all manner of stress, Black women have a legendary ability to get by--resilient, resourceful, and ready. But what we don't realize is the toll chronic stress takes on our lives. The impacts on our mental and physical health are so pervasive, that there is a clinical diagnosis named for our plight. It's called the "Sojourner Syndrome," named for former slave, abolitionist, and women's rights advocate Sojourner Truth. "Sojourner Syndrome" is "the negative health effects that result from the beliefs and behaviors strategies that African American women devise to survive in an oppressive and discriminatory social system."
 
Finding a Better Way to Cope
 
Stress will always be in our lives. But it doesn't have to impact our lives so negatively. We can adapt healthier coping strategies. To be WHOLE means finding healthy ways to release stressful energy, restoring our balance, and fortifying more peaceful energy around us.
 
Try these easy, healthy, stress-busting alternatives:
  • Dance. Moving your body stirs up the positive, grounding energy we all have withinSerene Sistah us. It reconnects mind and body, and refreshes our soul. Turn on the radio or your favorite CD and let the music unlock your inner dancer.
  • Meditate. Center yourself. Be still. Be quiet. Let go. Breathe, deeply and slowly. Take a few minutes for yourself for a private retreat from the demands of your world. Make it a regular "must have" part of your routine. I begin and end my day with this spirit-nourishing ritual. It activates a healing rhythm that brings order to chaos and helps refocus attention on life-affirming energy.
  • Listen. Dare to explore different kinds of music than you typically enjoy. The tonal and rhythmic changes could be just the soothing vibration your spirit craves. From Classical to Hindi, Groka to New Age, the world is a treasure trove of sounds meant to smooth out the winding roads of life.
  • Journal. Putting pen-to-paper is an excellent means of off-loading the heavy burden of chronic stress. The act of moving your hand across the page uncensored and unrestrained transfers the negative energy to a resting place outside of you. On the naked pages of your journal, you can say anything without fear of judgment or reprisal. It is free, private therapy right at your fingertips.
  • Talk. Don't hold in the sadness and stress--let it out. Talk is strong medicine, and a powerful healing tool. We're often too afraid of "putting our business in the street." Fine. Seek out sources outside your normal circle of friends and family. Clergy and teachers can be good places to start. There are toll-free, 24-hour crisis hotlines listed online and in the phone book. And if you need the help of a professional counselor, don't hesitate. There is not shame in seeking relief.
  • "Black Out News." The constant drone of bad news blaring from the TV and radio can wear you down. Turn it off!! Stop reading the newspaper. Disengage from blogging and text messaging. It's all just too much stimulation; your system can't withstand the 24/7 barrage. Set aside a block of time (a few days? a week? more?) to tune out the noise of the ugliness in the world. When you decide to plug back in, you'll be refreshed and stronger.
  • Exercise. Regular exercise, like walking, is a great way to push stale, toxic stress energy out of your system. A leisurely stroll can clear the mind. Working up a sweat with a brisk walk can melt away the worries and help you sleep better, too. 
  • Read. There are some outstanding self-help books written especially for sistahs to help deal with chronic stress. Have a look at our new column "WHOLE Books" to find a few selected just for you.
 

WHOLE Self-Care Principle #10: Reawaken

 
SunriseReawaken is feeling the joy of living--deeply, freely, and fully. It is a state of spirit willing to explore, a state of mind able to discern, and a state of body capable of letting go. In this earthy, organic gumbo of emotion, you get to experience what a multi-dimensional, multi-sensory feast good living and loving can bring. Reawaken is your birthright that cannot be denied.
 
Reawaken is a powerful energy signature, a vibration that is your personal frequency. Only you can tune it in, only you can program the channel. Embedded in this energy signature is an innate wisdom that protects you and allows you to discern the true essence of the people and situations you encounter. As a result, your instincts become sharper and you become more capable of moving through the world from a place of inner strength.
 
This personal energy signal is also the means by which you interact with your environment and with others. United through this life-affirming vibration, you become perfectly calibrated to your surroundings and to other explorers.
 
Reawaken is to experience the richness of human contact and celebrate all that goes into being alive. It is natural to feel, to have desire, to express emotion, to exchange tenderness, and to be fulfilled. Reawaken is about mastering and living true to these aspects of self and living true to yourself--creating value and meaning within your life's orbit.
 
Reawaken is the highest form of self-love and care you can experience. Enlivening yourself in this way--spirit, mind, and body--is the foundation of being WHOLE.

Beans! Beans! Beans!

 
Beans!In my house, (and I suspect in many other African American households) beans have been a staple for generations. Beans--and their cousin lentils--are also known as legumes. It's not just African Americans who treasure the satisfying good eats of beans and lentils--they are prized in cultures all over the world.
 
Legumes are rich in fiber and phytochemicals known to prevent many kinds of cancer. They're economical, easy to store and fix, readily available, and when paired with rice, offer a complete serving of nourishing protein for the budget-conscious family.
 
Back in the day, my kinfolk cooked beans with lots of fatty pork, bacon, ham hocks or fat back. My version substitutes smoked turkey, allowing you to reduce the artery-clogging fat while retaining all the "down home" flavor. With a crockpot, you can toss in all the ingredients before leaving for work, and come home to a hearty, WHOLEsome meal.
 
Worried about the gastric upset and embarrassing "by product"? If you soak your beans overnight with a little baking soda, and discard the soaking liquid in the morning, the tummy rumbles and noisy sound effects will be dramatically reduced!
 
WHOLEsome Five Bean Soup
There's nothing more satisfying than a steaming hot bowl of soup on a cold autumn day. Make this recipe for Five Bean Soup a regular family offering. If you don't have a crockpot, this recipe will make it well worth the investment!
 
Ingredients:
1 lb assorted dry beans, such as pinto, black, navy, red, and black eyed peas
1 smoked turkey wing
1 large onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped including the leaves
2 carrots, chopped
4 cloves garlic, minced
2 bay leaves
3 sprigs fresh thyme, or 1/2 teaspoon dried thyme
1/4 tsp crushed red pepper flakes
2 tbsp salt-free all purpose seasoning (like Mrs. Dash)
1 8 oz can whole, peeled tomatoes
1 16 oz carton low sodium chicken or vegetable stock
salt and pepper to taste
 1 tbsp baking soda (for soaking the beans)
 
Garnish:
2 green onions, chopped
 
Preparation:
1) Sort through beans and remove any stones or broken beans. Place beans and baking soda in a bowl, cover with water and let soak overnight. In the morning, drain beans and place in crockpot with all remaining ingredients.
2) Cover beans, veggies, and herbs with stock, making sure the liquid completely covers the ingredients with 1/2 inch to spare. Add additional stock or water if necessary.
3) Place crock pot on low, cover, and cook beans 6-10 hours. Check occasionally to make sure beans are completely submerged in liquid. Add stock if necessary. If there is too much liquid, turn crock pot on high and cook uncovered for several minutes until liquid reduces to desired level. Add salt and pepper to taste.
4) To serve, ladle soup into bowls, and garnish with chopped green onions. This soup is great with a hunk of crusty bread and a salad. Enjoy!
 
West Indian Peas and RiceWest Indian "Peas" and Rice
 
The combo of rice and legumes can be found daily on plates of island fare throughout the Caribbean. Most every island uses a different variety of bean, pea or lentil. I learned this recipe while living in the French West Indies, where we used Pigeon Peas (also known as Crowder Beans). For this version, I've substituted red beans, while retaining all the authentic Caribbean spices.
 
Ingredients:
3/4 cup dried red beans
1 small onion, finely chopped
2 cloves garlic, minced
2 sprigs fresh thyme
2 1/2 cups chicken or vegetable stock
1/4 tsp ground allspice
2 sprigs fresh thyme, or 1/4 tsp dried thyme
2 tbsp  peanut or canola oil
1 1/2 cup brown basmati rice
2 bay leaves
Salt and pepper to taste
 
Preparation:
1) Soak beans for at least four hours. Drain beans, add one clove garlic, one sprig thyme, bay leaf, and allspice. Cover with stock,  bring to a boil, then reduce heat and simmer for about 40 minutes, or until tender. Drain and set aside.
2) While beans are cooking, heat oil in a medium pot and saute onion and remaining garlic until translucent. Add rice and remaining bay leaf and cook for about two minutes until rice is covered in oil. Add stock, and bring to a boil. Reduce heat, cover and simmer until all stock is absorbed and rice is tender--approximately 15 minutes.
3) Remove from heat and let stand covered for 5-10 minutes. Remove cover and fluff rice. Toss in cooked beans and garnish with chopped parsley if desired.

New Feature: WHOLE Books!

Sistah readingI'm a book fanatic! Books are a great way to find out about different health issues, making us better advocates for our own care.
 
For Black women, it is often difficult to find information about our health and well-being written by us, for us. So I've decided to spotlight books written by some amazing sistahs, and make it easy for you to purchase them right here.
 
This month I've found several books about stress, depression and the mental health of Black women. I offer them in hopes of reducing the stigma of mental health challenges, offering comfort, and providing the resources needed to be WHOLE. 
 
Saving Our Last Nerve: The African American Woman's Path to Mental Health
by Marilyn Martin by Hilton Publishing
Paperback
List Price: $16.95
Our Price: $5.99
Buy Now
 
 
Going Off: A Black Woman's Guide for Dealing with Anger and Stress
by Faye Childs by St. Martin's Griffin
Paperback
List Price: $13.95
Our Price: $7.50
Buy Now
 
 
Black Pain: It Just Looks Like We're Not Hurting
by Terrie Williams by Scribner
Hardcover
List Price: $25.00
Our Price: $5.75
Buy Now
 
 
 
 
Shifting: The Double Lives of Black Women in America
by Charisse Jones by HarperCollins
Hardcover ~ Release Date: 2003-09-02
List Price: $25.95
Our Price: $4.90
Buy Now
Every month that I assemble this newsletter, I'm thinking about you. I'm hoping that you'll find something here that can help you be healthier. Talk to me. Is there anything you want to see covered in WHOLE? Drop me a line with your comments and suggestions.
 
Yours in health,
 
Jacci Thompson-Dodd
WeSpeakLoudly
 
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