You don't have to read a research study to know that we sistahs are stressed out! Certainly the obvious stressors of finances, family, and being a Black female in America are well documented--in the literature AND our lives.

But stress can be a subtle, sneaky thing, too. Sometimes we don't even realize we're under stress. It's not always the huge ups and downs we experience when problems hit. Stress can be a low, constant uneasiness that keeps us on edge and slowly robs us of good health. It can be a numb, auto-pilot, going-through-the-motions kind of living that is equally destructive to our mental and physical health as any cataclysmic event.

I speak from personal experience here, as I'm just beginning to realize the partially functional, fully stressed treadmill I've allowed to exist in my life. How did I finally snap out of the daze? I stepped on the scale and got the shock of my life--I've gained 15 pounds!

I'm an emotional eater. And in talking with lots of sistahs, I've discovered I'm not alone. In trying to unravel the denial and understand what's going on, I've been forced to acknowledge this self-sabotaging habit, and the stress that underlies it.

Having faced the death of my father this time last year, the health and financial challenges of other family members, and other craziness that I had internalized, I was numbing the pain with food. Going on a weight loss regiment would likely yield temporary change, but without dealing with the root cause--stress and grief--that success would be short lived.

I'm learning some Mindful Eating skills now that are helping me descern why I'm really eating, and I'm beginning to make healthier decisions. This is a work in progress, but I'd like to share the journey and learn better coping skills from you as well. So join me over on WHOLE Express to talk about emotional eating, and transforming our relationship with food into a healthier proposition.

At WHOLE, we're about finding and sharing healthy living tools for sistahs. So it is natural to feature one of the time-honored activities for stress relief and well-being--yoga.

I admit that I've dabbled over the years, but haven't until now embraced a regular yoga practice. So I approached a wonderful new sistahfriend Deborah "Dee" Williams to share her yoga experience with us.

JTD: "Dee, you are a Certified Hatha Yoga Instructor, with your own yoga fitness business. How did you get started?"

DW: My first yoga class was at my job. From the very beginning I felt the benefits in my life. I was able to sleep and manage the very stressful tasks at work much better. It instantly helped me to relax and remain calm.

JTD: Tell us about the benefits of yoga.

DW: I would describe yoga as 'meditation in motion.' It's about quieting the mind. Coming more in touch with the body. Finding balance. In addition to moving the physical body, you learn not to allow external thoughts to bombard you. It is a contemplative opportunity that makes it possible to disconnect from stresses of daily life and focus on the present. Part of the practice is using the breath to quiet mental 'chatter.' Each session starts with breathing rituals to calm your thoughts and center yourself.

JTD: There are many different types of yoga. Can you explain the differences?

DW: Well I began with Bikram Yoga--some people call it "Hot Yoga." It is a sequence of poses done in a heated room. Hatha Yoga is the generic term for the whole yoga system containing a variety of postures designed to strengthen and make the body more flexible. There are Restorative yoga practices too that focus exclusively on resting the body and renewing positive energy flow. Vinyasa is a more quick-paced, aerobic practice that flows from one posture to the next without any breaks in between.

JTD: How often do you recommend people engage in yoga for maximum benefit?

DW: Daily, of course. But I recommend that you work towards becoming consistent with at least three classes a week. In the beginning, observing other more experienced yoga practitioners is very helpful. Not to compare yourself, but for encouragement.There are also very good yoga videos available that allow you to conduct your yoga practice at home. I highly recommend a video by a sistah, Dr. Naima Lewis, "Yoga for Weight Loss." It focuses on the purefication of the body, burning calories, stress management and weight loss.

JTD: What is the best way to find a good yoga class?

DW: Look for a place with beginner classes and an instructor that will help you physically begin a program. You should feel comfortable entering the class without concern for how your body looks or what you're wearing. Yoga is for everybody! The Yoga Alliance has listings for yoga instructors and practitioners throughout the country.

 

My sistahfriend Gabriele, my daughter, and I treated ourselves to the Korean spa a couple of weeks ago. It was divine! The three of us dragged into the place, tired, stressed, with muscles tied in knots. We floated out hours later lighter than air and smooth as silk!

We--and possibly all of you--zip in and out of the shower everyday, bathing as a function of proper hygiene. Great! But what our spa date reminded us is that bathing is also a soothing self-care ritual. What can we do to soothe our nerves? Luxuriate!

You don't have to spend lots of time and money in a spa to  Luxuriate.Your own tub will do just fine!

To Luxuriate means saying "Yes!" to yourself--taking the time to untangle the tension and replenish your energy.  In so doing, you are honoring your body, quieting your mind, and soothing your soul. Shutting out everything and everybody for a while is an indulgence we all deserve!

Make your bathroom a mini spa with your favorite fragrances, lotions, potions, and candles. To Luxuriate is the best investment a mom can make for sanity and peace. Ashe!

This time of year, I'm always happy to see the baby veggies start to appear in the market. I'm a real fan of baby carrots! They're naturally sweet and tender, and an ideal healthy snack eaten raw.

But they don't just taste good, they're good for you, too! Carrots are high in beta carotene, low in fat and cholesterol. They're high in fiber and antioxidants, too, making them one of Mother Nature's strongest fighters for good circulation and against inflammation. Drink fresh carrot juice straight, or with a dash of sparkling water and you have a much healthier alternative to soda.

Carrots are one of those veggies that retain much of their nutritional integrity when cooked. Roast them with fresh garlic--a powerful cancer-fighting food--and you have one of my favorites. See below.

Garlic Roasted Carrots

Ingredients:

1 lb fresh baby carrots
2 cloves garlic, finely minced
1/8 tsp freshly grated ginger
1/4 cup canola oil
Sea salt and black pepper to taste

Preparation:

1. Preheat oven to 400 degrees. Cut off green carrot tops, retaining about 1/2 stem. Clean carrots by brushing them with a stiff vegetable brush under running water. Do not peel!
2. Place whole carrots in a roasting pan. Sprinkle with garlic, ginger, sea salt and pepper. Drizzle with canola oil and toss until well coated.
3. Bake in the oven for about 20-30 minutes until tender-crisp and lightly browned. Can be served hot or at room temperature. Enjoy!