Intra-Racism- It's Time to End It

As the end of 2014 is approaching, I realize that there are so many issues that still exist in this world that I have been oblivious to believing. It’s so arduous for me to comprehend why and how intra-racism lives amongst black people. In a time where we have accomplished so many great things, there is still this self hatred that lives within some of us. There are still black people who believe that their worth is dictated by the color of their skin, and the length or texture of their hair.

I suppose that if you have believed something your entire life, it is difficult to let go of those thoughts that have somehow become part of your identity.  However, when you begin to analyze, dissect and critically think about the validity of those thoughts, it becomes apparent that there is no validity, there is no truth or merit to these thoughts.

I recently engaged in a conversation with a friend (a dark skinned female) who has been challenged to find her beauty within for as long as we have known each other. While I believed that this was something she struggled with growing up, it was confirmed via this conversation. Interestingly enough, she claimed to love herself and beautiful skin, yet when the opportunity presented itself, she would degrade others lighter than her via the usage of humor or sometimes overt, hurtful comments. A few months ago, I met with a client who claimed that she wished she could change the color of her skin because the kids at school call her “white girl”. She proclaimed that she couldn’t stand being called white and that due to this experience, she hates white people.

As someone who has a light skinned grandmother and mother and a dark skinned grandfather and father, I have never given any energy to believe in the disparity that allegedly exists between the two groups. I was loved by all of these people and was taught that they were all equally beautiful, equally intelligent and possessed equal value. My grandparents were born 100 years when life was very different than it is now. And, if they could believe and teach that love amongst black people was paramount during a time when the world told us different, then we can and should be able to extend that same message today. If we don’t begin to love each other from the inside out, our problems and challenges are going to become insurmountable. It begins with us, showing love, teaching self worth and self esteem, addressing our wounds at the very core so that we can help our brothers and sisters do the same.  Respect and Love, MM

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Mental Heath and Heart Disease...... Start Changing Your Heart Today

As I mention in the previous blog February is Heart Month and I support and believe in the mission of the American Heart Association.   So I would like to continue discussing things related to heart health. As you know at Boundless Innovations for Holistic Living, (BIHL) we practice a holistic approach so I thought it was important to share information regarding the correlation between heart health and mental illness.  According to the (American Heart Association, 2014) research shows there could be behavioral and physiological connections to mental and heart health.  Some behaviors connected to heart disease may include an individual smoking, drinking or eating fatty comfort foods because they are feeling down.  And some physiological connections are related to biological and chemical factors that trigger mental health issues.  Barry Jacobs, Psy.D. 2014 states, “the head-heart connection should be on everyone’s radar.  It’s not just being unhappy. There are biochemical changes that predispose people to have other health problems including heart disease.”  Varying states of depression, anxiety and stress are considered to be risk factors which may impact blood pressure and heart rate.   Increased stress hormones, high levels of cortisol and high glucose levels are also factors that are associated in heart disease. 

Another correlation considered is heart disease can cause anxiety or depression.  Individuals that have heart disease may lack energy, motivation or feel too overwhelmed to pay attention to both their physical and mental health.  Therefore, it is important that individuals express how they feel both mentally and physically with their health care provider so the individual can receive appropriate treatment. 

Some things individuals may do to help eliminate or prevent some of the behavioral or physiological behaviors associated with heart health are to change your eating habits.  Diet should include things from all food groups which include fruits and vegetables, whole grain/wheat, low fat dairy, and protein emphasizing consuming more fruits and vegetables and whole grains than protein and low fat dairy.  Portion sizes should also be considered eating from a 9-10 inch plate is what is recommended.  Starting or engaging in regular physical activity is also recommended individuals should participate in moderate cardiorespiratory activity at least 3-5 times a week for 30-60 minutes.  However, individuals should start out slow.  Changes should be made gradually. Individuals should not try to do everything at once to ensure success.   In addition, individuals should also seek counseling so individuals are able to learn more effective ways to deal and manage stress and/or any other emotions.

Start Changing your Heart Today!

 

JW

www.americanheartassociation

February is Heart Month

Did you know February is American Heart Month and has been every year since 1964 which began with President Johnson?”  This designation is aimed at increasing awareness that heart disease is the Nation’s No. 1 Killer, claiming more lives than all forms of cancer combined” (American Heart Association, 2014).  Did you also know February 7, 2014 was National Wear Red Day which recognizes those who struggle with Heart disease and acknowledges all the health care professionals that provide lifesaving treatments, research and advice? 

I’ve participated in a number of events to support, educate and try to raise awareness about Heart Health with the American Heart Association (AHA).  Some of those events include their Heart Walk, the annual Heart Ball and most recently the Go Red for Women Health and Fashion Show.  This organization is very important to me because I believe in their mission.  According to the American Heart Association the organization has invested more than $3.5 billion into studies the most of any entity outside the federal government and is leading the way through awareness, education and funding of medical research.

President Obama’s Administration has a few programs that help to support the AHA’s mission which include the Affordable Health Care Act which allows millions of Americans to have greater access to health care.  In 2011 the Million Hearts was launched which aims to prevent one million heart attacks and strokes by 2017 and First Lady Michelle Obama’s  Let’s Move initiative which helps young individuals to make positive choices that will keep them healthy throughout their lives.

Research and history suggest since the early 1960’s annual deaths related to cardiovascular diseases has dropped.  This can be contributed  “to adopting healthy habits – getting regular exercise; not smoking; eating diets rich in fruits and vegetables, low in salt, saturated fat, and cholesterol –  which reduces risk tremendously” (American Heart Association, 2014).  So if you haven’t done so please commit yourself to saving your heart by educating yourself. Visit the American Heart Association’s website today.

www.americanheartassociation.org

 

We are Here

We, at Boundless Innovations send our prayers and condolences to the families of the victims of this horrible crime that occurred at Columbia Mall on Saturday, January 25, 2014. We also send our prayers and thoughts to those who witnessed the events on Saturday. Lastly, as mental health practitioners, our doors are open to anyone who may feel like they want to give up, is having a hard time managing his/her life, or to those who just want to talk.

We recognize that situations such as this can be prevented, and if we can be a cathartic venue to you or anyone you know, please contact us. We are here to help.

Fasting in the New Year......

How many of you heard of the Daniel fast? Today was actually my first time hearing about it. Some believe pray and fasting helps to make us healthier spiritually, mentally and physically. Because I'm on this journey to become a healthier and better me I decided to investigate the Daniel Fast and here is what I found. 

It is a Biblical based partial fast guided by two Scriptures in the book of Daniel.  Daniel 1 states the Prophet ate only vegetables, fruit and drank only water.  Daniel 10 states the Prophet ate no meat, breads or foods and drank no wine for 21 days. This equates today as having no sweeteners or bread.

It is recommended to start with a personal and corporate goal.  You should ask why are you fasting?  Ask for guidance from the Holy Spirit. Ask the Holy Spirit to reveal your weaknesses. Pray daily and read the Bible.  Confess your sins to God. Forgive those who offended you and ask for forgiveness.  In addition, the following scriptures are referenced and used for fasting; Mathew 6:16-18, Mathew 9:14-15, Luke 18:9-14.

If this is something you are interested in I encouraged you to look it up. There is additional and important information regarding this 21 day fast. Some information includes when you should fast, how to succeed in fasting, types of fasting, what foods to include in your diet during your fast and what foods to avoid.

Please remember to consult with a physician before you try or introduce anything different into your life and diet.  Be safe and Happy New Year!

 

J

 

 

 

 

 

 

Holistic Treatment-Aromatherapy

There are various holistic techniques and strategies used for improving mental health.   Aromatherapy is one of them and has been found to be very helpful in decreasing depression, anxiety and improving mood.  Here is a list of the most common scents found in both candles and essential oils that are used:

1.      Lavender is used for relaxation, and has calming effects. It eases depression, tension, assists in digestion, pain reduction and used as a sleep aid.

2.      Jasmine can be used as a sedative and aids in relaxation and depression.

3.      Chamomile- aids in releasing stress, fights insomnia, decreases pain and calms upset stomach.

4.      Ylang Ylang is used for calming, depression, tension, panic attacks and to lower blood pressure. It also helps to ease muscle spasms and Premenstrual Symptoms (PMS).

5.      Bergamot is used for reducing stress, anxiety and depression. It also builds confidence and helps to increase appetite.

6.      Grapefruit is used to uplift, relax, purify and balance emotions, and helps to decrease stress and anger.

7.      Lemon-aids in stress, concentration, and improves circulation and mental exhaustion.

8.      Rosemary-helps to invigorate.

9.      Vanilla-aids in stress reduction, calming and balancing.

10.  Ginger-stimulates the immune system, calms digestion and improves circulation.

11.  Tea Tree-aids in uplifting mood.

 

So go out and purchase candles or essential oils for yourself and or a loved one especially during this time of year since some people suffer with the Holiday Blues or from Seasonal Affective Disorder (SAD.)  If you or anyone you know maybe suffering from either make sure to get plenty of sunlight, make an effort to connect with people you enjoy being around even when you are feeling down.  Get adequate sleep and take time to relax.  Participate in a regular exercise program. Eat healthy, regular meals. Do not turn to alcohol or illegal drugs for relief.  And practice stress management! Remember I’m not advocating for aromatherapy to be the only treatment method or technique you should use especially if you are suffering with SAD or with any chronic mood disorders. In addition when using the essentials oils you may want to consult with your physician!

JW

 

Holistic Health-Diet and Nutrition

Holistic Health looks into all aspects of individuals which include psychological, physical and social needs that are assessed and how each of these components affect one another. Therefore, if you are a believer of holistic health and treatment one may see the importance in individuals having some knowledge about proper diet and nutrition.   Here a few Dietary Guidelines to follow that I share with my students.

Make sure you have adequate Nutrients within Calorie Needs

Make sure you consume a variety of nutrient dense foods and beverages amongst the basic food groups.  These food groups include Grains, Vegetables, Fruits, Milk, and Meat and Beans.

Weight Management

To maintain body weight in a healthy range, make sure you balance your calories from foods and beverages you use and consume.  To prevent weight gain make small decreases in food and beverage calories and increase physical activity.

Physical Activity is a “MUST”

Participate in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.  Physical activity should include cardiovascular exercise, stretching exercises, resistance exercise and calisthenics.

Food Groups to Encourage

Consume an adequate amount of fruits and vegetables. Two cups of vegetables per day are recommended for a reference, 2000 calorie intake.  You should also have 3 oz. or more of whole-grain products and 3cups of low-fat milk, or any equivalent product such as low-fat yogurts and cheeses.   It is also recommended that you choose a variety of fruits and vegetables in particular from all five groups (dark green, orange, legumes, starchy vegetables and all other vegetables)

Fats

Obtain healthy fats from fish, nuts and vegetable oils.

Carbohydrates

Choose fiber-rich fruits, vegetables and whole grains. And prepare foods with little salt.

Alcoholic Beverages

Alcoholic beverages should be done in moderation and sensibly.  The guidelines are defined as one drink per day for women and two drinks per day for men. One drink is defined as 12 oz. of beer, or 5 ounces of wine or 1.5 oz. of hard liquor.

Food Safety

When preparing food make sure you wash your hands and clean all surfaces.  Store foods and cook foods safely and appropriately.

Since I’ve been teaching I’ve used these guidelines for Diet and Nutrition and notice quite a difference in my mental, physical and spiritual health.  Be a better you! Please give it a try for the New Year!

JW

Have you noticed you, a family member, or friends experienced decreased energy and moodiness in the Fall and Winter months the same time every year?  If so you may be experiencing symptoms of Seasonal affective disorder also called (SAD).  Experts are not sure what causes SAD, but some studies suggest it may be caused by a lack of sunlight which may disrupt an individual’s sleep-wake cycle and other circadian rhythms.  It may also be caused from lower levels of serotonin a chemical found in the brain that affects mood (www.webmd.com).

Anyone can get SAD, but it is more common in:

·         People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons.

·         Women

·         People between the ages of 15-55. 

·         People who have a close relative with SAD

SAD Symptoms may include:

·         Depression

·         Hopelessness

·         Anxiety

·         Loss of Energy

·         Heavy, “leaden” feeling in the arms or legs

·         Social withdrawal

·         Oversleeping

·         Loss of interest in activities once enjoyed

·         Changes in appetite, especially cravings for food high in carbohydrates

·         Weight gain

·         Difficulty concentrating

 

SAD treatment and Coping Strategies

Treatment for seasonal affective disorder includes light therapy (phototherapy), psychotherapy and medications.  In addition, the following may also help with coping and managing SAD.

·         Take medications as directed and attend therapy appointments as scheduled.

·         Get adequate sleep and take time to relax.  Participate in a regular exercise program. Eat healthy, regular meals. Do not turn to alcohol or illegal drugs for relief.

·         Practice stress management, learn techniques to manage stress better.

·         Make an effort to connect with people you enjoy being around even when you are feeling down.

·         Take vacations in sunny, warm locations if you have winter seasonal affective disorder.  And if you have summer seasonal affective disorder take vacations to cooler locations.

www.nami.org

www.webmd.com

www.mayoclinic.com

Recently someone said something to me that really shook me to my core. (Now, ordinarily that doesn’t happen, as there are some factors that must exist in order for this to happen. It depends on the person, the message being provided and to what the message pertains. And, I suppose in this case, it would also depend on the precipitating events that led to this moment.)

The person that offered this message is someone I trust, who is highly competent and knowledgeable, and whom I believe possesses no malicious intentions towards me. So, when the statement was made, I really felt myself feeling sick to my stomach. And, I had to ask myself, “Why?”.  Why was I feeling this way? And, what was I supposed to do with this information? Maybe if I hadn’t believed that there was some validity to what this person had said, I would have not been so affected. Maybe if I hadn’t spent the past ten years of my life ignoring the advice and verbalized observations of others that could have saved me from heartache and pain, I would have possessed a nonchalant attitude about the statement that was made.

However, due to all of these factors, I felt sick because I knew I had to assess, determine, acknowledge and act. (In this moment, I truly understood why the adage, ”ignorance is bliss” came to exist.)  I was feeling a host of anxiety and a vast amount of stress, which had to be addressed first and foremost. So, as part of my assessment, I had to handle first things first, which involved the following:

·         Taking several deep breaths,  getting centered and focusing on the facts, not the emotions

·         Asking myself why this statement affected me so deeply and what the possible validity of it meant to my current state of existence

·         Determining the resources that I possessed and whether I would need to call upon them

·         Considering what the possible outcomes would be if this was statement was true and how I may be impacted by the reality of failure

·         Discovering the actions I may need to take and what I may need to let go

·         Realizing that even if the statement was true, I would get through it. I would survive, and I would succeed.

Then, I resolved that I needed to reminisce on the fact that the only thing that is certain in this life is the Love of God. GOD AND HIS LOVE ARE THE ONLY THINGS THAT ARE INFINITE and INFALLIBLE! It has been this very Love that brought me this far. And, it is only this Love that will see me through this process as well as the next phases and the next chapters of my life.

I hope that you too can lean upon this idea when things go awry and someone says something that throws you off your game or knocks you off your feet! If you find yourself in need of assistance in navigating this process, call us. We would be grateful to oblige on the journey.

Be Blessed,

MM

Supplemental interventions found to be helpful in the management of mental illness

Omega-3 fatty acids and Folate

Omega-3 fatty acids are found in many types of foods but higher levels are found in seafood and more specifically in fish. It is commonly called or referred to as fish oil.  According to the (National Alliance of Mental Illness, 2013) two specific omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been identified as being useful in the treatment of both medical and mental illnesses.

Folate is said to be a vitamin required for body to perform “essential processes” on a day-to day basis.  It is also known as folic acid or vitamin B9.  People must consume a certain amount in their diets in order to stay healthy since the body is unable to make it on its own. Folate is found in leafy vegetables and often an added ingredient in enriched flour.

If you are interested in adding these supplements to your diet first consult your doctor. These supplements can be purchase at any pharmaceutical store such as Rite Aid, Wal-Mart, Walgreens, or GNC, and the Vitamin Shoppe.

For additional information regarding Omega-3 fatty acids and Folate and how they are helpful in the management of mental illness go to www.nami.org.

 

Hello There. It is that time of year!   As I was sitting here I started to dread going home that is to New York for the Holidays.  How many of you are traveling home to see family and friends for Thanksgiving or Christmas? Well if you are here are some helpful tips I found on WebMD that I wanted to share with you:

1.        Plan ahead-use airport websites to track your flights.

2.       Arrive early/Dress for Convenience for the Security Check In

3.       Know the rules for liquids 3-1-1 (all liquids/gels/aerosol cans) 3 oz./1 quart/in 1 zip lock

4.       Check your bags. Try not to have carry-on bags. This allows less time in the security check in line.

5.       Get rest before traveling. And while traveling limit alcohol and caffeine.

6.       Keep a positive attitude about traveling. Enjoy the experience!

Have a safe and wonderful Holiday!

www.webmd.com