February 2009 Vol 2, Issue 2
February 2009 Masthead
Greetings!
 
Young girl looking up to mamaFebruary is Black History Month. Throughout this month we pay homage to the courage, creativity, and forbearance of our ancestors. Each one of us brims with pride and humility, remembering the strong shoulders upon which we stand.
 
This year is particularly auspicious because of the historic ascent of our gifted President and First Lady Barack and Michelle Obama. Without a doubt, the spirits of our ancestors rose to rejoice with all of us as he took his oath of office. How blessed we are to witness this historic accomplishment, and the unfolding of the Obama era on the world stage.
 
Just like Michelle and Barack, we make history, too--everyday. And while our deeds may not shine in the klieg lights of fame, our actions are no less impactful for our individual well-being and that of our family. Our choices today will effect generations to come. That's powerful stuff!
 
As we reflect on "our" month, let me suggest that there is no more important choice for us than securing our health, the health of our families, and our communities.
 
Granted there are many things we cannot control that impact our health such as environmental pollution, poor or no access to quality healthcare, poverty, and genetics. But whatever our circumstances we can control the choices we make that can either harm or heal our health. Yes We Can!
 
Here's why we must. Our community suffers from the worst health in this nation. From womb-to-tomb, Black folk suffer health disparities of every kind. We have the highest infant mortality rates. We have the highest mortality from many cancers, heart disease, and stroke. And we present the highest rates of diabetes, high blood pressure, lupus, and obesity--all of which are life-threatening if left unchecked.
 
Our choices can dramatically change these health challenges. How? Self-Care. It starts by embracing a wellness lifestyle in which we choose quality nutrition, regular exercise, and routine health screenings. By making these three choices, we can improve our health--one small step at a time.
 
Our wellness journey is not only about us, it's also about our children. They learn from our example--what we do, not just what we say. And even if we have not given birth to children, we are each role models that impact the lives of many others. What will they see when they look at us?
 
They see the path to their future, through our example. Let's be the light on their path through our own wellness breakthrough. We can build a legacy of better health--together. That's what it means to be WHOLE.
In This Issue
Show Your Heart Some Love!
WHOLE Self-Care Inspiration: Cherish
Make Mine Naturally Sweet!
Join Our Mailing List!

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WHOLE is a publication of WeSpeakLoudly, a women's health organization especially designed to address the needs of African American women. Our books, programs, and speaker's bureau are made with you in mind. Please visit WeSpeakLoudly to learn more.

 
 We're refining our editorial calendar and planning some programs just for our readers. Will you help us out? Let us know what you're looking for by completing our survey. Thanks!
 
Would you like to get in contact? We're just a click away! We'd love to hear from you!
 
 
 
Copyright 2009
Jacci Thompson-Dodd MA, MSSS
 
All rights reserved

Show Your Heart Some Love!

 
 They're everywhere! Heart-shaped cards, chocolates, cakes, novelty gifts, all in celebration of Valentine's Day. It's a day for expressing love--wonderful! But beyond the commercial "hoo ha" there's another reason why we should be focused on love and hearts--everyday--not just on Valentine's Day. I'm talking about our own hearts beating inside of us. We need to show them some love!
Golden HeartDid you know that heart disease is the #1 killer of women?
 
Most of us take our hearts for granted; we don't even think about them. But every moment of our lives it's working hard for us. And far too often we're making it much harder for it to do its work.
 
According to the Office on Women's Health, African American women are 35 percent more likely to die from heart disease than white women. The good news is that many of the risk factors for heart disease can be controlled with a healthy lifestyle.
 
 
Controlling the Risk
 
Age. Smoking. High Blood Pressure. High Cholesterol. Overweight/Obesity. Sedentary Lifestyle. Diabetes. What do these things have in common? They're all risk factors for heart disease and (except for age) they're all things that you can control.
 
Too much salt and fatty foods+too little exercise=a recipe for heart disease. A diet rich in fresh vegetables and fruits, plus lean protein in more modest portions is a good start to a heart-healthy lifestyle. Daily exercise too, such as a brisk walk for just 30 minutes, can save your life. By doing so, you'll be well on your way to lowering your blood pressure, cholesterol, and weight, and kicking your sedentary ways to the curb--literally! Now that's showing yourself some love!
 
Talk with Your DoctorAfrican American doctor
 
Your doctor is your best partner in helping you activate your heart-health campaign. To get started, here are some important questions to ask*:
  1. What is my risk for heart disease?
  2. What is my blood pressure? What does it mean for me, and what do I need to do about it?
  3. What are my cholesterol numbers? These include total cholesterol, LDL, HDL, and triglycerides, (a type of fat found in the blood and food). What do they mean for me, and what do I need to do about them?
  4. What are my "body mass index" (BMI) and waist measurements? Do they mean that I need to lose weight for my health?
  5. What is my blood sugar level, and does it mean I'm at risk for diabetes? If so, what do I need to do about it?
  6. What other screening tests for heart disease do I need?
  7. What can you do to help me quit smoking?
  8. How much and what kind of physical activity do I need to help protect my heart?
  9. What's a heart healthy eating plan for me?
  10. How can I tell if I may be having a heart attack? If I  think I'm having one, what should I do?
Getting Started
 
Consider adopting the WHOLE Body Living Principles we've created as the foundation for your wellness journey. Our Three Keys to Better Health--quality nutrition, regular exercise and routine health screenings--provide a sustainable heart-loving, wellness program. In addition, The National Institutes of Health and National Heart, Lung, and Blood Institute have put together "The Heart Truth" campaign with tips on reducing your risk factors for heart disease.
 
Can't imagine that heart disease can happen to you?  Read "Claudette's Story," a sistah heart disease survivor, and learn about the wake-up call none of us wants to get.

WHOLE Self-Care Inspiration: Cherish

 
Mother and Daughter HuggingWHOLE is not just a monthly newsletter--it's a lifestyle.  It's about getting your "Loving Energy" flowing. So each month, we'll share a little self-care inspiration--something simple you can do to make each day a little brighter.
 
Cherish is appreciation. Valuing self and others. Giving focus and attention and love. It's going inside and finding patience and acceptance. It's reaching out and finding safety and encouragement. No judgment. No stress.  It's touching and hugging--sharing love of the purest kind.
 
When you Cherish, you celebrate your humanness by embracing the warmth in you and in those around you. It is a transaction that is the epitome of self-confidence, radiating outward from your most private internal space, to the communal space we share. To Cherish is to know when to speak the unspoken, or remain silent when only quiet will suffice. By daring to Cherish yourself and others, you add luster and depth to your life and relationships.

You can Cherish the memory of those who have gone, honoring the presence and space they still inhabit inside you. You can Cherish the promise of those whose time has yet to come. You can Cherish your place in history, making a conscious effort to imprint your unique life's offering in the here and now.
 
It takes courage to Cherish yourself and others. To display affection without fear of consequences. To treasure what must endure forever. To release in an instant what must be let go. To Cherish is to be in tune with your intuition: to trust and discern the rightness in each breath you take.
 
Stop. Be still, for just one moment each day. Take time to replenish your spirit and listen to your heart's song. Hear that beat? That beautiful rhythm is your life. Be thankful for it. Take care of it. Cherish it.
 
To Cherish is a noble act--free and simple--that connects and enriches us all. Ashe!
 

Make Mine Naturally Sweet!

Picture a five pound bag of sugar on the grocery store shelf. Why? Because Americans consume an average of five pounds of sugar every month! That's 60 pounds in a year!! Any wonder why that extra "padding" might be clinging to our bodies?
 
What is most worrisome is the sugar hidden in processed foods--even those that are not necessarily sweet to the taste like salad dressing, tomato sauce, soup, or even milk. Refined white sugar is especially harmful because we use it so often without even realizing the destabilizing jolt it gives to our metabolism.
 
Why not substitute a healthier, less-refined choice to sweeten foods and beverages? In most cases, the more natural alternatives to white sugar retain some of the nutrients our bodies require to metabolize sugars.  And they're often sweeter too, so it takes much less for us to be satisfied.
 
 Here are a few natural sweeteners you might want to try:
  •  Stevia comes from a scrub, and is substantially sweeter than sugar. It is the most versatile of the natural sweeteners because it comes in liquid, powder, or tablet form. It doesn't have any calories, and can be safe for diabetics to use.
  • Agave comes from cactus, and has a slight hint of a molasses-like taste. It is also sweeter than sugar, and can be suitable for people with diabetes.
  • Fruit juice concentrates are extracted from many different fruits such as apples or grapes. In addition to their sweetness, they impart the intense flavor of the fruit from which it was derived, which can lend a tasty boost to your beverage or dish. Honey
  • Honey is my favorite! The flavors can vary widely depending upon the flowers the honeybees visit. It's great in baking, and has a welcome place at every meal. Just recently I even found powdered honey--yum! Warning. Honey is not for kids under the age of two because their delicate young systems can't properly metabolize it--sorry. 
This time of year many varieties of pears are at their peak. Here's a an easy recipe that marries honey and pears in a warm, delectable dessert. Truth be known, I eat these pears for breakfast too!
 
 Honey Cranberry Poached PearsHoney Cranberry Poached Pears   
Ingredients:
 
4 firm, ripe pears, peeled (Bosc are pictured)
Juice from 1/2 lemon
2 cups unsweetened apple juice
1/2 cup honey
1/3 cup unsweetened, dried cranberries
1/2 vanilla bean, split lengthwise
1/4 tsp orange zest
2 cloves
1 whole allspice
 
 
Preparation:
  1. Slice a small sliver off the base of the pear so it will stand upright as pictured, then peel. Using a melon baller or paring knife, core the pear from the bottom, leaving the stem intact. Set pears aside in a large bowl of water with the lemon juice added to prevent fruit from oxidizing while preparing the poaching liquid.
  2. Combine the apple juice, honey, cranberries, orange zest, clove and allspice in a deep, medium-sized saucepan. Scrape seeds from vanilla bean, adding seeds and pod to sauce pan. Stir poaching liquid over medium heat until honey dissolves. Add pears and reduce heat to medium low. Simmer until pears are just tender, gently turning occasionally so they will be evenly colored and infused with flavor--about 15 minutes depending upon the ripeness of the fruit.
  3. With a slotted spoon, remove pears from saucepan. Cook poaching liquid over medium high heat until it reduces in volume by half. The liquid will condense into a luscious honey cranberry syrup that you can drizzle over the pears. You may serve warm immediately, or store pear in the honey cranberry syrup covered in the refrigerator for up to two days--if they last that long! Enjoy!

* Resource: A Guide to Natural Sweeteners by PCC Natural Markets

Have you taken our survey?Sistah taking survey
Our mission this year is to make WHOLE as responsive to your needs as possible. To ensure that we hit the mark for you each month, we've created a short survey we hope you'll take a moment to fill out. It truly is short, only 10 questions, and you can remain anonymous if you choose. All information gathered is solely for the use of WeSpeakLoudly, and is totally discreet.
 
Many thanks for your support!
 
Yours in health,
Jacci Thompson-Dodd
WeSpeakLoudly
 
WHOLE is brought to you in part through the generous support of JuicePlus+
 
 
Photo credits:Edward Bock, Money Business Images, and Digital Skillet