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February 2010
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Vol 3, Issue 2 |
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Greetings!
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It's February, the traditional month of love.
While the store shelves fill with Valentine's Day cards, candy, hearts, flowers and all the promotional stuff you can buy for your loved ones, there's a priceless gift that you won't find in any store. It is the gift of self-love--the most precious, intimate, and valuable gift that only YOU can give yourself.
It almost sounds cliche to talk about self-love, and you might hurriedly pass by this message as a result. But if I can hold your attention here for just a few more moments, I hope by opening my heart, I might touch yours.
You see, for all these months, I've offered words of encouragement to you through this e-newsletter with great enthusiasm and the best of intentions. Yet I must admit I've been skimping on my own self-loving and healing journey recently as I have been engulfed in the urgent needs of my family. Now that the crisis is lifting, I'm realizing how depleted my own body and spirit have become. So this month's message of self-care and self-love is just as much for me is it is for you.
It is not easy to be consistent doing all that must be done to sustain our mental, physical, and spiritual health. Many days can be knocked off balance by our pressing responsibilities as mothers, partners, workers, and caregivers and the like. But it is important to remain in the orbit of the health and wellness practices we offer each month in WHOLE, so that you can always find a trusted and reliable resource to help you get back on the self-care track.
So this month especially, I encourage you to be kind to and patient with yourself. To rededicate yourself to self-care and reach out for the support you need to regain and sustain your own health.
In one way or another, we are all walking wounded and in need of healing. Whether you're facing family, financial, relationship, or illness woes, I can imagine that you can use some support and compassion. Please know that you are not alone in your struggle. You are joined by me and hundreds of sistahs around the country declaring, "We Are WHOLE! Women Healing Ourselves with Loving Energy!"
Sharing, caring, and being our authentic selves. That is what it means to be WHOLE. Ashe!
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Quick Links |
WHOLE is a monthly self-care newsletter made especially with African American women in mind. Have you missed our other issues? Don't worry! They're waiting for you in our Archive!  WHOLE is brought to you by WeSpeakLoudly, a woman's health education firm offering publications, programs, and consulting on improving health outcomes for African American women and girls. To learn more, visit our website. Looking for quick wellness tips? Visit our blog WHOLE Express! WHOLE and WHOLE Express are resigtered trademarks Copyright 2010 Jacci Thompson-Dodd, MA, MSSS All rights reserved ISSN# 1946-1631 We're always happy to hear from you! Drop us a line! |
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A Healthy Heart Begins With You
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I have two dear loved ones who have had heart attacks. In both cases, physicians implanted coronary artery stents--medicated, wire mesh tubes--to hold the artery open and allow blood to flow normally. They're both fine now, but must take costly medication and undergo regular diagnostic tests to ensure that their hearts remain healthy. So I know first hand what a scary, painful, debilitating, and unforgiving ordeal heart problems can be. That's why I wanted to take just a moment and implore you to get educated about your risks for heart disease, and share resources with you that can help you show your heart some love. Know the RisksWhat do age, smoking, high blood pressure, high cholesterol, overweight/obesity, sedentary lifestyle and diabetes have in common? They are all risk factors for heart disease, and (except for age) they're all things you can control! Too much salt and fatty food+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. Add daily exercise to the equation, such as a brisk 30-minute walk, and you can help lower your blood pressure, cholesterol, and weight, and kick your sedentary ways to the curb--literally! Now that's showing yourself some love! Getting StartedConsider 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 this issue, we're helping you to kick-start your heart health campaign with a yummy recipe that is big on color, taste, and nutrition, and quick and easy to make. And follow us over to our blog WHOLE Express for another tasty recipe and heart healthy tips. There's so much more to heart health than what we can cover here. But we've found some additional resources that are well worth checking out from the National Institutes of Health in partnership with the National Heart, Lung, and Blood Institute. Their "Heart Truth" Campaign provides additional tips on reducing your risk factors for heart disease and living WHOLE.
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WHOLE Self-Care Inspiration: Accountability
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We're two months into the new year and the opening of a new decade. How are you doing keeping up with your resolutions?
If you're like most of us, the demands of daily life crowd in and your determinations for change are crowded out. Want to get back on the good foot? Accountability is the answer!
It's easy for your resolve to dissipate when you're trying to make changes in your life all by yourself. No need! Call on your sistahfriends to help!
Accountability means reaching out to a trusted friend, sharing your resolve for change, and enlisting her help to support your goals. It means making a pact with yourself--and a trusted witness--that you'll take timely, deliberate steps day by day to achieve your goals.
Accountability means facing your fears, dousing your doubts, and neutralizing your negative self-talk. You can do it! Step by step, give yourself an assignment of one solid step you can take each week that will get you closer to a specific goal. It's these small, doable steps that can build up to the big changes you're working toward.
As Accountability "Buddies" you and your friends can challenge and cajole each other in a much more effective manner than you can do alone. This process also helps strengthen your bonds of sistahhood and expand your network of empowered women.
By asking for help, you are inviting healing and helping energy into your life. Accountability is a winning strategy for us all!
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Zucchini!
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Heart healthy eating has at it's foundation a diet rich in fresh fruits and veggies. Eating foods as close to their natural state as possible ensures that your body benefits from all the nutrients stored in each bite. Selecting veggies and fruits in season enhances the symbiotic relationship between you and your food by maximizing their nutritional value and minimizing the cost. Though February is still the dead of winter, there are light, crunchy veggies that can brighten your plate and please your palate. Zucchini is one of my favorite veggies. I like it because it's delicious lightly sauteed, and even raw. Try this quick and easy recipe--15 minutes from prep to plate! Zucchini & Red Onion Salad Ingredients:1 tablespoon rice-wine vinegar 1 tablespoon olive oil Coarse salt and ground pepper 1/2 small red onion, very thinly sliced 4 small zucchini (about 1 1/2 pounds total)
Directions:1. In a medium bowl, whisk together vinegar and oil; season with salt and pepper. Stir in onion, and let stand 15 minutes. 2. Meanwhile, using a vegetable peeler, slice zucchini into paper-thin ribbons, avoiding seeds. Add to bowl with dressing, season with salt and pepper; toss to combine. Serves 4
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Well ladies, I hope you're feeling the love from WHOLE this month! I value your time and support--many thanks! WHOLE is all about and for you. So I really enjoy hearing from you. Drop us a line anytime! And please share WHOLE with your sistahfriends, family and co-workers, too! Every woman deserves to be WHOLE!
Yours in health,
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Jacci Thompson-Dodd
WeSpeakLoudly
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