By Dr. Krystal Shelmire ND –Blackdoctor.org
Nutritional supplements can be very beneficial as part of a treatment plan for optimal health. If you are an athlete looking for natural ways to enhance your performance, then supplements may be beneficial for you. Benefits of taking nutritional supplements can include building collagen and repairing muscle, just to name a few.
Here are eight natural supplements to consider. Make sure to consult with a professional like naturopathic doctor to make the perfect treatment plan for you specific needs.
1. Omega 3 Fatty Acids (Fish Oil) supplementation leads to improved cardiovascular health and function, improved lipid profiles (lower triglycerides), improved brain function and mental acuity, and it has powerful anti-inflammatory properties. Athletes and those with body composition goals should start with 3,000 mg of fish oil spread out in 2-3 servings (it only lasts in the body about 8 hours) and work toward taking up to 6,000 mg per day.
2. B-vitamins increase energy production and are neurotransmitter cofactors, so they help improve our mood, and they help us detoxify which we need after exercise. The process of building and repairing muscle depletes B-vitamins so if you’re lifting heavy or damaging your muscle tissue in your workouts or job, you need to take extra B-vitamins to help the rebuilding (strengthening) process because you are burning through them at an alarming rate. Take this supplement in the morning, as the B-12 will keep you awake.
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Alumni and supporters of Morehouse across the internet were posting celebratory messages as the reported 750-member incoming class was said to be the largest freshman class in history.
Seven hundred-fifty was released as a projected total, said one long-time employee of the college, but the number has not been reached at this time. The official could not release the exact number at this time, he said, since enrollment is still underway.
Despite that this year’s enrollment may not be record-breaking, the message to this year’s freshman class is something to hold on to. As speaker Denzel Fields addresses the crowd of young men on their first week of classes, he conjures up a spirit of hope, determination and power like non other. The promise of strength in Black men that we all knew was there, but rarely seen. Take a look at the video below.
“I am not a mistake.”
“I am chosen.”
“I was born to win.”
“I will succeed.”
This is my life.”
“I will take full control of it.”
“I will not miss out in being a man of Morehouse.”
“It is critically important to celebrate the success of Black men and the individuals and institutions that support them—cognitively, socially and emotionally,” said David Johns, executive director of the White House Initiative on African American Educational Excellence.
Sandria M. Washington -Blackdoctor.org
Madison Cowan’s culinary artistry has ignited the palates of notable celebrities like Halle Berry, Mos Def and former President Bill Clinton, as well as won him top honors on hit television shows like the Food Network’s “Chopped” where he became the first ever Grand Champion in 2010. It’s safe to say he knows more than a thing or two about making good food, but these days, much of his focus is on sharing the benefits of foods that are good for you – particularly your brain.
Alzheimer’s disease, which African Americans are twice as likely to develop late onset, according to the Alzheimer’s Association, is an illness that’s very personal to him, taking the lives of his father and well as his wife’s father. “It’s really, really impacted and hit our family hard,” said Cowan in an interview with BlackDoctor.org. With the exposure that he’s had, he feels he was “chosen by a higher power” to advocate for this cause.
As an ambassador for The Alzheimer’s Association, New York City Chapter, Cowan – who many years ago was hungry and on the street homeless in both Paris and in New York – is invested in helping to find a cure for the dementia-related disease and educating people globally on the food-mind-body connection.
Back in the day, En Vogue said in a song, “Free our mind and the rest will follow.” Today, according to Cowan, it’s more like, “feed your body and the brain just may follow. They go hand-in-hand. Obesity, high blood pressure, diabetes, things like that. They all have connections to problems with health.”
Although Cowan’s gift and love of cooking are steeped in southern Alabama roots from his stepmother’s training as a child, when it comes to “brain food,” one diet in particular that Cowan references is the popular Mediterranean Diet. Incorporating more things like fresh herbs and spices, olive oil and lean oily fish into your daily diet is imperative for brain health, said Cowan.
But, it doesn’t just stop with food for a healthy mind. Every morning Cowan rises at 5 a.m. to practice yoga, followed by cardio outdoors jumping one thousand turns with a weighted jump rope. His weekends are typically set aside for family time, with Saturday night being Game Night. Playing the memory game with cards with his daughter is another way he keeps his brain sharp, as well as teaches her early about healthy habits.
By Princess Gabbara, BDO Daily Contributor –Blackdoctor.org
Life is tough and at some point in your life, you may find yourself in a place where you need some guidance, some healing, and perhaps a little therapy to help you get through it. For many folks, the idea of pouring their heart out to a complete and total stranger is scary. Admitting that you need help can be extremely difficult; however, if you’re thinking about seeing a therapist but want to avoid someone who asks, “And how does that make you feel?” after everything you say, the good news is there are a lot of great therapists out there – you just have to weed out the bad ones. Here’s what to look for as you begin your search for the right therapist.
Do your research. It doesn’t matter how nice the therapist seems – do your homework. Does the therapist hold a current valid license? Is he or she approved by the state regularly board? What about complaints? These are all important things you need to know before moving forward with any therapist. Also, unless you feel an instant connection with him or her, don’t go with the first therapist you meet. You’ll definitely want to shop around before making any decisions. Oh, and remember, you can always change therapists if you find that your expectations aren’t being met.
Go with your gut. Some therapists look perfect on paper, but when you meet them face to face, you pick up a different vibe. Always go with that and never let anyone convince you otherwise, including the therapist. In order to open up and share personal details of your life with someone, you must feel comfortable. Remember: If it doesn’t right, it probably isn’t.
Ask the right questions. “How long have you been practicing in this field?” “What do you love most about your job?” “Why did you choose this career path?” “What areas do you specialize in?” “What are the treatment options?” A good therapist will not be offended by your questions and will actually encourage you to ask as many as you want.
By Minaa B. -Huff Post a Healthy Living
I remember the first time I became aware of my own struggles with mental health. I couldn’t eat, I couldn’t sleep, I isolated myself from my peers and I was extremely irritable and always frustrated with the world and with my life. I was 16 years old when I came to the conclusion that I could no longer handle the life that I was given and I became suicidal. I was consumed and obsessed with the thought of ending my life, and I took the first step when I began to self-mutilate and neglect any health concerns related to my body.
Now, at the age of 25, I take a look back at my fragile 16-year-old self and ask her, “Why didn’t you get help?” I see a young girl who was broken, bruised, hopeless and searching for love and belonging. I silenced my hurts and my pains and my thoughts had me enslaved. I carried on in life as if I were completely fine, completely normal; yet, the tally marks engraved on my wrist were evidence that things weren’t as good as I portrayed them to be.
I was the student who never gave anyone any problems. I was the child who brought home good grades and I was the quiet, shy, introverted young girl on the block who stayed out of harm’s way. I was also the kid who came from Panamanian immigrants who grew up living a poverty-stricken life and lacked resources until they came to America. I came from parents who grew up with the belief that feeding your family was your first priority, so how you “felt” was irrelevant –unless your feelings were going to provide food and shelter. I come from a cultural and ethnic belief that problems are to be dealt with on your own; the idea of seeking therapy was frowned upon and not respected. You don’t pay people to handle your problems; you handle them on your own.
So, when I look back at my younger self and I ask her “Why didn’t you get help”? and I remind myself of how lonely and painful it would have been for me to publicly admit that I was depressed and suicidal. In my mind, I was raised to be a strong, black woman who could handle her own emotions — not ask someone to help me sort them out. How dare I need treatment for feeling worthless and for being bullied when I come from a lineage of ancestors who used strength and endurance as a way to survive? But maybe our survival tactics are actually causing us more harm than prosperity.
Dear Black Women:
Yes, you are queens. Yes, you are magical. Yes, you are strong and yes, you have a resilient heart that is capable of enduring pain and surpassing any struggle. But I want you to know that above all else, you are human, and mental health is a serious illness that does not discriminate. Despite popular belief, it is not a “white people problem,” and our young black boys and young black girls are also susceptible to this growing epidemic consisting of physical and mental dysfunction and maladaptive behaviors. Mental health issues have no remorse, and once they enter you, they will try to strip you of your crown and your strength. It does not matter how independent you are or how successful you become.
You will find yourself face-to-face with your weaknesses, and it is within those moments that you will find out what it really means to be strong, to be queen, to be magical. You will no longer be able to Band-Aid your wounds and keep it pushin’. You will find that having faith won’t always feel like it’s enough to get you through a manic episode. You will have some nights where your tears kiss your pillowcase, and that feeling of sadness is indescribable. You will show how strong you are by allowing yourself to weep. You will show how strong you are by speaking up and admitting to yourself that things are not OK; you are hurting, you are in pain and you are in need of help. You will uncover your wounds and allow the process of healing to begin by no longer keeping your problems a secret, but by giving your problems the proper treatment they need, whether it be therapy or finding a support group.
I want you to know that it is OK to struggle; it is OK for you to not have it all together, it is OK for you to feel weak and it is OK for you to admit to the universe that you can’t do life on your own. Black women, your life is deserving of its best chance; please step out of your own way. I don’t want you to be one of the African-Americans who die by suicide every 4.5 hours in the U.S. I want you to understand that suicide is the third leading cause of death for young black males ages 15-24; these are the young black talented men that we are raising.
We can no longer turn a blind eye to the subject of mental illness within our community. Studies show that 63 percent of African-Americans believe that depression is a personal weakness. The top-rated barriers to treatment for African-Americans are denial, embarrassment and shame.
I want you to know that you have nothing to be ashamed of. You are worthy, you are loved and your life is worth fighting for. As a black woman who has come face-to-face with my own mental health struggles, I understand that it is not easy, but taking the necessary steps to get to a place of whole-hearted living and healing will be the most rewarding thing you can do for your soul. You are queen, you are magic, but above all else you are human. Take care of yourself.
If you or someone you know is struggling with a mental illness please do not hesitate to get help. Visit respectyourstruggle.com to get referrals for your specific mental health needs and for encouragement around your struggles.
Meredith Melnick & Lily Workneh -Huff Post Black Voices
The inequalities African Americans battle are plenty and severe — but the widening health gap is arguably among one of the most crucial and inadequately addressed concerns.
Black Health Matters hopes to help change that.
Today, HuffPost’s Black Voices and Healthy Living are launching a new editorial initiative that aims to dissect disparities in health and discuss ways to combat them.
Black Health Matters seeks to raise awareness around the health gap and spotlight efforts to make the medical field more inclusive. We hope, through our reporting, to inspire efforts to engage communities in practicing healthy habits and empower people to make wellness a priority.
During Breast Cancer Awareness Month, we spoke with Dr. Karen M. Winkfield, a Harvard affiliated oncologist about disparities in breast cancer survival rates. Nationally, she said black women are 40 percent more likely to die from breast cancer following a diagnosis, compared to white women. In some cities, she said that disparity can jump to as high as 111 percent.
But that wasn’t the most shocking discovery we made during our interview: Winkfield revealed that she was the only black oncologist in the entire state of Massachusetts — and only one of three in all of New England. Her career experiences may be not common among black men and women, but her story, and her voice, should be shared as a way to help inspire others.
Looking at the larger scale, African Americans make up just 5 percent of clinical trial participants. They have the highest cancer death rate and shortest survival time of any ethnic group in the United States, according to the American Cancer Society. African Americans are 20 times more likely to have heart failure before the age of 50, and the list goes on: when it comes to diabetes, early onset Alzheimer’s and a host of other conditions, the black community fares worse.
When we talk about structural injustice, we cannot forget our health institutions. From clinical research to quality hospital access to diversity in the very profession of medicine, representation of African Americans is woefully low.
As the Black Lives Matter movement sweeps the nation, it would be remiss to not use this time as a moment to discuss not just the death, but the preservation and physical conditions of black bodies. Conversations can’t end at violence and injury — instead, we must also acknowledge that health, wellness and the security of quality health care are important aspects of a life well-lived.
Black Health Matters is committed to carrying on that conversation — and we hope you join the discussion.
It sounds like a bad infomercial: Get ripped in less time! We’re conditioned to believe that jaw-dropping, body-transforming results are achieved only by putting in the hours. But if you’ve been adhering to the muscle-isolating back-and-bi, chest-and-tri gospel, the truth is, you’re doing it wrong.
“Your brain doesn’t think in single ‘muscles,’ it thinks in terms of movement patterns,” says Pat Davidson, Ph.D., director of training methodology at Peak Performance, a private fitness studio in New York City. “Human evolution led to five basic movements, which encompass nearly all of our everyday motions.” Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (stabilizing your core).
See more: 14 Healthiest Snack Foods to Buy
It’s the approach Davidson takes when drawing up the regimens of Peak’s celebrity clients, including Gerard Butler, 50 Cent, and Jimmy Fallon. The time-crunched love it because it’s an efficient and effective workout — more taxing on the muscles, leading to increased strength and a faster metabolism. Plus, you’re not lost when your trainer isn’t around. “If you know the basics, it’s incredibly simple to build your own workout,” Davidson says.
Still, there can be too much of a good thing. “It’s stressful to the entire body,” says Jason Hartman, trainer to many U.S. Olympic bobsled and skeleton athletes and the U.S. Army Special Forces. “That means that if you overdo them, you’ll just beat yourself up. Do this style of workout no more than three or four times a week.” Mix and match the moves and feel okay about taking the less-time-consuming way out.
How It Works
Pick one move from each of these categories. Then do two sets of 12 reps. Change up the moves but repeat the plan three or four times a week. For cardio extra credit, see the add-ons below.
The Ultimate: Bench Press
Lie face-up on a bench, holding a heavy barbell at your sternum, hands shoulder-width apart, elbows bent into sides. Extend arms, pushing bar directly above chest. Pause, then lower barbell to start.
The Alternates: Push-up, dumbbell shoulder press, single-arm kettlebell press, push press
The Ultimate: Pull-up
Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.
The Alternates: Dumbbell row, TRX row, chin-up, cable row, lat pull-down
The Ultimate: Deadlift
Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.
The Alternates: Kettlebell swing, Romanian deadlift, trap-bar deadlift
The Ultimate: Split Squat
Stand on your right leg, left foot resting on a bench or box behind you, and hold a heavy dumbbell in each hand. Bend right knee, lowering body until left knee hovers just above the ground. Straighten right leg, returning to start. Complete all the reps on one side before switching legs.
The Alternates: Barbell squat, lunge, goblet squat, reverse lunge
The Ultimate: Farmer’s Walk
Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.
The Alternates: Plank, bird dog, side plank, suitcase carry
To check off cardio, too (and send your metabolism into even higher gear), add one of these five-minute bursts to your five-move session, suggests Davidson. “Make it the worst five minutes of your life,” he says. The results: less fat, more definition.
Do More Reps
Load a barbell with a weight that’s about 70 percent of what you can lift one time, then choose one of the five movements and perform as many reps as you can — without breaking form.
On a rowing machine, row as many meters as possible in five minutes. With each workout, attempt to increase that distance by one percent.
Sprint up a Hill
Set a treadmill to a slight incline, about 3 percent. Run as fast as you can for 30 seconds, aiming for 10 miles per hour. Jog for 30 seconds at 5 mph. Repeat for 5 minutes.
Spelman College and Myavana have partnered with haircare brands Jane Carter Solution, DooBop and Frizzari to host Myavana Day: A Seminar on Hair, Health, Technology and Entrepreneurship, Monday, Sept. 29, 2014, in the Cosby Auditorium at Spelman College. Myavana is beauty technology company that creates innovative hair care solutions for women of color.
During the seminar, students, entrepreneurs and hair enthusiasts will learn about cutting-edge hair care personalization technology from leading hair care brand executives, discuss career options in the hair care industry, and examine business models for the $10 billion hair care market, 33% driven by women of color. The seminar will feature three sessions: Hair Health, Hair Styles and High Tech; Financing Your Entrepreneurial Dreams; and Professional Hair Style and Make-Up Demonstrations.
Myavana Day speakers and activities include:
● Mobile app and Web-based selling platform technology demonstrations by Chanel Martin, co-founder and COO of Myavana; and Jodie Patterson, C’92, co-founder of DooBop;
● A panel discussion featuring Jane Carter, founder and CEO of Jane Carter Solution; Candace Mitchell, co-founder and CEO of Myavana; Lois Hines, founder and CEO of Tropic Isle Living; and Jodie Patterson, co-founder of DooBop. The panelists will discuss launching hair product lines, entrepreneurship in the hair care industry, and thriving in today’s economy with a startup beauty business;
● Product demonstrations from Jonathan Pike, co-founder and CEO of Frizarri, who will show how women can repair damaged hair and discuss the science behind split-ends; and
● Styling demonstrations by Alicia Igess, founder of Urban Tangles Hair Salon, who will provide instruction on achieving professional looks with hair extensions; and Amir and Gilda Salmon, founders of TAG Concept Salon, who will showcase healthy natural hairstyles for the professional woman.
Spelman College will host a tweet chat about the business and technological aspects of the hair care industry with special guests, Monday, Sept. 22, from 7 p.m. to 8 p.m. Follow the conversation at #spelmyavana and @SpelmanCollege.
Myavana Day is free and open to the public; however, registration is required. To register for the event and obtain additional information, visit www.Myavana.com/events.