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Health & Wellness Journal HEALTH | WELLNESS | MEDICAL | RESEARCH | SPORTS | FITNESS | LIFESTYLE | BEAUTY

December 2013 INSIDE

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Self-Awareness and Self Improvement An Alarming Crisis: African American Women & HIV/Aids

By Dr. Wendy Johnson

December is a very special month as we observe World Aids Day. During this time, people worldwide...

PAGE 6

To Be Firm or Not to Be Firm

By Sterling Carter

There are many causes of low back pain, but it is a common belief that mattress firmness...

PAGE 8

Tammy Harris

page 4

A Life Changing Workout: Soul Grooves Moves Way Beyond the Typical Fitness Class Blue Cross Blue Shield of Texas Provides Grant to Houston Food Bank

As part of the Healthy Kids, Healthy Families initiative, Blue Cross Blue Shield of Texas (BCBSTX) recently announced the Houston Food Bank...

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Fort Bend County Black Nurses Association Hosts Annual Golf Classic Join our e-mail list for the latest updates @ d-mars.com

5th Annual Nzuri Health & Beauty Festival

Let us give publicity to HIV/AIDS and not hide it, because the only way to make it appear like a normal illness like tuberculosis, like cancer, is always to come out and say somebody has died because of HIV/AIDS, and people will stop regarding it as something extraordinary. – Nelson Mandela

December 2013

Journal Behind The

3.

Publisher’s Message

Keith J. Davis, Sr.

SR. PUBLISHER Keith J. Davis, Sr.

SENIOR VICE PRESIDENT Kevin Davis

VICE PRESIDENT Kim Floyd

ASSOCIATE EDITOR Valerie Jones

ACCOUNTING MANAGER Eugenie Doualla

Administrative Assistant Angelle Gillum

Health and wellness is more than just physical; meaning overall health is greatly affected by your mind, body and soul. As we approach the end of the year and with the recent passing of Nelson Mandela – who was a great advocate for AIDS causes – it’s important to reiterate the common phrase, “The body is a temple.”

We need to strive to be in the very best health possible, especially for those who may suffer from illnesses. Routine checkups, regular exercise, and following doctor instructions will all help in maintaining your health and wellness. This month’s issue is full of tips and information to help you on your journey to a better and healthier you. The time is now to take control of your health!

As always again, thank you for your continued support of d-mars.com. When you support d-mars.com, you are supporting more than just our company; you are supporting the communities in which we live and work. Working together, we can succeed in making positive things happen.

Contents

SENIOR ACCOUNT EXECUTIVE

A Life Changing Workout: Soul Grooves Moves Way Beyond the Typical Fitness Class............................................................... 4

Johnny Ray Davis, Jr. C.T. Foster Eric D. Goodwine

Improved Oral Health Can Help You Control Your Diabetes................................................................................................................... 6 An Alarming Crisis: African American Women & HIV/AID........................................................................................................................ 6

PHOTOGRAPHY

Simple and Savory Turkey Recipes................................................................................................................................................................7

L.C. Poullard Grady Carter Tony Gaines

HIV/AIDS – “The Black Taboo”.........................................................................................................................................................................10

MULTIMEDIA DIRECTOR Andrea Hennekes

LAYOUT & GRAPHIC DESIGNER

To Be Firm or Not to Be Firm.......................................................................................................................................................................... 8 National Impaired Driving Prevention Month ..........................................................................................................................................10 Colorblind Care: Improving Health Literacy Among Minority Populations....................................................................................... 12 Blue Cross Blue Shield of Texas Provides Grant to Houston Food Bank.......................................................................................... 14

Kevin Wright

Dealing with Dry Eye – More Common Than You Think.........................................................................................................................16

DISTRIBUTION

Fort Bend County Black Nurses Association Hosts Annual Golf Classic.......................................................................................... 17

Booker T. Davis, Jr. Rockie Hayden

Fifth Annual Nzuri Natural Hair Health & Beauty Festival....................................................................................................................18

CONTRIBUTING WRITERS Valerie Jones Dr. Ka-Ron Y. Wade Dr. Wendy Johnson Sterling Carter, DPT, MS, CSCS Rhonda Dallas Kandice “Glam Girl” Rose d-mars.com News Provider Lola Denise Jefferson

The Truth about Menopause: Debunking the Myths for a Happier, Healthier, More Satisfying Life.......................................20 Upgrade Your Morning Routine....................................................................................................................................................................20 Your ZZZ’s Count this Holiday Season, So Start Counting Them....................................................................................................... 22 Shopping for a Better Night’s Sleep........................................................................................................................................................... 22 Decoding Your Digestive Health..................................................................................................................................................................25 Top 5 Super Foods with a Powerful Health Impact...............................................................................................................................26

MR. D-MARS Tip of the Month “To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”

– William Londen

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December 2013

A Life Changing Workout: Soul Grooves Moves Way Beyond the Typical Fitness Class Tammy Robicheaux-Harris is a dancer at heart – she was a dancer for the Houston Rockets as well as a former dance instructor for several years.

By Valerie Jones Contributing Writer

B

ut it wasn’t until Harris was approached by a comrade who encouraged her to create a cardio dance workout before she decided to step outside of her box and try something new. From there, Harris began to brainstorm and created a class.

“The class only started with seven people, which was very discouraging,” Harris said. “But those seven people said they would really support it.”

Turns out they were right.

Within a matter of four months, Harris’ cardio class grew from seven people to maximum capacity.

“That’s when we knew that we were on

to something,” she said. “We went back to the drawing board and created our platform.”

The Soul Grooves Movement With popular exercise movements such as Insanity, Zumba, and CrossFit gaining notoriety, Harris knew that she would have to create a unique cardio workout in order to stay competitive in the market.

“I took notes by visiting different gyms and observing,” Harris said. “I went to four different Life Time Fitness gyms’ cardio dance classes and wrote down everything I liked and everything I did not like.”

In 2009 came the creation of Soul Grooves – a 60-minute cardio dance class

that focuses on the mind, body, and soul.

Harris found that a huge reason for the quick growth of Soul Grooves was because of what she delivered through the microphone in each dance class. Already an experienced dancer, the creation of Soul Grooves allowed her to transition into a fitness instructor.

She is a cheerleader, fitness instructor and inspirational speaker rolled into one.

“Typically in the group fitness industry, a large class is considered 50 people. Soul Grooves workouts bring in more than 200 participants,” Harris said.

The growth created a need for Harris to hire more fitness instructors. She now works with a team of eight, whom she describes as “amazing.” Classes are held at three Life Time Fitness locations in Houston every Monday through Saturday.

Mind, Body, and Soul Several workouts attempt to market themselves as being good for the mind, body, and soul – but for Soul Grooves, it’s the foundation of the entire workout.

“Our workouts are very high-energy and fun; it’s really a happy place – and it’s like that every class,” Harris said.

The Soul Grooves experience increases endorphins in the body and creates a better digestive system, which relieves stress and fights against heart disease and cancer.

“One lady who attends our workouts told me she likes working out and loves the instructors, however, she most enjoys the way she feels when she leaves the workout,” Harris said. “She would say

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“We do not just focus on the numbers on the scale. Most people are drawn to the class because of the feel-good sensation.”

-Tammy Robicheaux-Harris

‘I’m on a different high.’ That is something that is going to stay with you longer than ‘oh, I burned 500 calories today.’ We do not just focus on the numbers on the scale. Most people are drawn to the class because of the feel-good sensation.”

There are multiple benefits for those who continue with their Soul Grooves workouts.

“You’re adding to the longevity of your life. I tell every class: you can have all the money, fancy cars, and nice clothes in the world, but none of that means anything if you don’t have your health,” Harris said. “If you don’t take care of your temple (body) first, you won’t be able to enjoy it. You don’t have a backup and you don’t have a spare.”

A Workout for Everybody Group fitness classes can seem intimidating to newcomers. Many visualize people in tip-top shape doing extremely advanced exercises in a routine manner.

Newcomers often feel as though they won’t be able to keep up, will feel embarrassed, or will even pass out from exhaustion.

“When you mention cardio dance, people often think, ‘oh, I’m not a dancer, so I can’t do this.’ But you don’t have to be a professional dancer to take this class,” Harris said. “I always tell people once they get past the fact that they’re going to be lost the first couple of sessions, it will get better. You have to dive in there and say to yourself, ‘I’m worth it.’”

Harris said during their busy Saturday classes, it’s common to see participants of all different ethnicities, ages, genders, and fitness levels – it really is a workout for everybody. Once participants see others doing the workouts, they will gain the confidence that they can do it as well.

workouts are innovative and exciting.”

Community Focus Soul Grooves has a firm focus on uplifting the community through volunteering, outreach, and being overall good stewards of the community.

“We are a community of believers. God comes first with us and everything we do is to give back – basically being whatever support system each individual needs,” Harris said. “Our workouts are unique because participants see that we are community builders. We are servants of the people that come into that class. Being a servant to the people in the class stems from me being a servant to God.” Soul Grooves has helped its own in numerous ways – from adopting a family for Thanksgiving and the holidays to paying electricity bills.

“Every year we do a toy drive in which we select a local shelter in the Houston area,” Harris said. “I’m extremely excited to begin helping with Habitat for Humanity in 2014.”

Harris said Soul Grooves does its best to help any need that is brought to their attention.

“Fitness instruction is something that I never thought I would be doing. I’m so glad that God opened my heart to do something that makes a difference and I absolutely love it,” she said. “I want to leave a legacy. If I had to take my last breath today, I think I’d be able to say I’ve done well. Soul Grooves is here to encourage and motivate people. We like to pay it forward.”

Soul Grooves supports numerous local charities and causes such as breast cancer awareness

“ We are a Top 40 class – we workout to pop, rock, R&B, country, anything that is on the Top 40 list. It’s a very easy-to-follow class,” Harris said.

“We have a library that consists of more than 200 routines, so our

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December 2013

Improved Oral Health Can Help You Control Your Diabetes

cuss their oral health with their MD.

By Dr. Ka-Ron Y. Wade Contributing Writer

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f you or a loved one has diabetes, you may be more susceptible to contracting infections and, therefore, more likely to have periodontal disease.

Peridontal disease is an infection of the gums, supportive tissue and/ or jawbone.

Periodontal disease is often considered a complication of diabetes. People who don’t have their diabetes under control are especially at risk.

Knowledge is Power!

An online survey of individuals aged 18 and older with Type 2 diabetes was recently conducted by the Harris Interactive Poll.

They found that more than one-third of the respondents were not even aware of the link between diabetes and oral health!

Sixty-seven percent said they do not dis-

Yet, more than half reported one or more symptoms of periodontitis.

When you come in for your next exam, please make sure you tell us about your medical condition(s). We’ll work with your medical team to help maximize your health.

Take Control of Your Health!

Research suggests that the relationship between diabetes and periodontal disease goes both ways. Periodontal disease may make it more difficult for people who have diabetes to control their blood sugar.

Severe periodontal disease can increase blood sugar, contributing to increased periods of time when the body functions with high blood sugar. This puts people with diabetes at increased risk for diabetic complications.

According to reports by the American Academy of Periodontology, diabetic patients are more likely to develop periodontal disease, which, in turn, can increase blood sugar and diabetic complications.

If you or someone you know has diabetes, please be aware of the importance of frequent oral exams and in-office cleanings to reduce oral infections.

Schedule your oral exam today!

An Alarming Crisis: African American Women & HIV/Aids

By Dr. Wendy Johnson Contributing Writer

D

ecember is a very special month as we observe World Aids Day. During this time, people worldwide come together in the fight against HIV. The CDC estimates that 1,144,500 persons aged 13 years and older are living with HIV infection, including 180,900 (15.8%) who are unaware of their infection. Over the past two decades, the number of people living with HIV has increased and the pace of new infections continues at far too high a level – particularly among the African American community.

African Americans make up 14% of the U.S. population, but they represent 44% of new HIV cases. The picture is even bleaker as the rate of new HIV infections in African American women is 15 times as high as the rate for white women.

Every 35 minutes, a woman tests positive for HIV in this country. Nationally, black women account for 66% of new cases of HIV among women. HIV/AIDS-related illness is now the leading cause of death among black women ages 25-34. As the national dialogue focuses on strategies for addressing the HIV epidemic in this country, the need is greater than ever for a heightened awareness among black women in HIV prevention, diagnosis, treatment, and care. Unless the course of the epidemic changes an estimated one in 32 black women will be diagnosed with HIV.

The first step to HIV prevention is learning the facts and accepting the reality that any woman who is sexually active is at risk. As a community, we must take the appropriate steps to increase awareness and eliminate stigma and stereotypes about HIV/AIDS in order to begin to effectively address the HIV epidemic among black women. So, how do we do that?

We can aggressively engage in this effort by: • Educating black women about HIV transmission and how they can protect themselves from infection.

• Consistently profiling black women as a significant part of this epidemic and as key players in identifying effective strategies and solutions.

• Empowering black women to share their stories and have their voices heard in collective advocacy efforts calling for more targeted resources and funding.

• Ensuring black women address issues related to the disease in a factually sound and gender-focused manner.

• Creating a “community face” of HIV/AIDS and platform through which black women can have a voice and share their stories about HIV/AIDS. • And, last but not least…Get Tested! – Know YOUR status.

HIV/AIDS is an epidemic in our community and its impact on black women can no longer go unchecked.

Sources: Center for Disease Control (CDC) Minority Nurse.com Webmd.com Aids.gov

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Simple and Savory Turkey Recipes Simple Turkey Chili recipe and photo credit: allrecipes.com

Swedish Meatballs

Turkey and Feta Stuffed Peppers

recipe and photo credit: eatingwell.com

recipe and photo credit: eatliverun.com

Ingredients

Ingredients

Ingredients

• 1 1/2 teaspoons olive oil

1/2 cup finely chopped onion

• 1 pound ground turkey

1/4 cup dry whole-wheat breadcrumbs

4 large green bell peppers, tops sliced off and seeds removed

• 1 onion, chopped

3/4 teaspoon salt, divided

1.5 lbs ground turkey

• 2 cups water

1/2 teaspoon freshly ground pepper

1 28-oz can diced tomatoes

• 1 (28 ounce) can crushed tomatoes

1/4 teaspoon freshly grated nutmeg

1 yellow onion, small diced

1/4 teaspoon ground cardamom (optional)

1 tbsp olive oil

8 ounces ground turkey breast

2 stalks celery, small diced

• 1 tablespoon garlic, minced

8 ounces ground pork

2 tsp minced garlic

• 2 tablespoons chili powder

1 tablespoon extra-virgin olive oil

2 tbsp tomato paste

1 pound button mushrooms, sliced

2 tsp dried oregano

• 1 (16 ounce) can canned kidney beans drained, rinsed, and mashed

• 1/2 teaspoon paprika

1 14-ounce can reduced-sodium chicken broth

• 1/2 teaspoon dried oregano • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground cumin

1/4 cup all-purpose flour 1/2 cup reduced-fat sour cream 1/4 cup finely chopped flat-leaf parsley

• 1/2 teaspoon salt • 1/2 teaspoon ground black pepper

Instructions 1. Heat the oil in a large pot over medium heat.

Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.

2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season with chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

1 tablespoon lingonberry or seedless raspberry jam Instructions 1. Combine onion, bread crumbs, 1/4 teaspoon salt, pepper, nutmeg and cardamom (if using) in a large bowl. Add turkey and pork; gently mix to combine (do not overmix). Using a scant 2 tablespoons for each, make about 20 meatballs.

2. Heat oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes.

Transfer to a plate.

3. Add mushrooms to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes.

Happy Holidays

4. Whisk broth and flour in a bowl and add to the pan along with the meatballs. Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining 1/2 teaspoon salt to the sauce; gently stir until combined.

1 tsp dried basil 1/4 tsp red pepper flakes 2 tsp salt 1 cup feta cheese, crumbled Instructions 1. Preheat oven to 350 degrees.

2. Heat the olive oil over medium heat in a large skillet on the stove. Once hot, add the onion and celery, and sauté for 5 minutes until soft. Add the minced garlic and continue sautéing for another minute.

3. Turn the heat to high. Add the tomato paste to the skillet and mash the onions, celery and garlic together with the paste. Cook for three minutes, stirring continuously.

4. Add the ground turkey and brown with the veggies. This should take about six minutes.

5. Then, add the diced tomatoes, salt, basil, oregano and red pepper flakes. Bring mixture to a simmer and cook for about 15-20 minutes, until sauce reduces and isn’t as runny. Remove pan from heat and stir in the feta cheese.

6. Place the green bell peppers on a tin foil-lined sheet tray. Fill each pepper with turkey and feta mixture. Once all peppers have been filled, cover peppers with a large piece of tin foil and seal.

7. Bake peppers for 30 minutes. Serve and enjoy!

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December 2013

To Be Firm or Not to Be Firm

By Sterling Carter, DPT, MS, CSCS Contributing Writer

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here are many causes of low back pain, but it is a common belief that mattress firmness causes or perpetuates non-specific low back pain. You’ve heard or seen ads that state you can end your back pain if you use Brand X’s mattress. To date, however, little evidence has been published to support these thoughts and claims. Because of this, a randomized, double-blind, controlled, multi-centre trial was conducted in Spain in which 313 adults with chronic non-specific low back pain participated.

Non-specific low back pain is defined as pain that occurs between the lower border of the ribs and the lower folds of your bottom. Typically (in 85% of patients), no organic cause can be attributed to the pain, and is therefore most often the re-

sult of one or several biomechanical factors. Also, those people who suffer from chronic low back pain tend to be more sensitive to mattress firmness.

In the study, the participants were provided a mattress. Rated according to the European Committee for Standardization scale, the mattresses supplied were of two variants – firm and medium-firm – al-

location of which was randomized. The subjects were initially questioned the day they were given the mattress and 90 days later. The authors examined two primary outcomes – intensity of the pain while lying in bed and on rising, and the degree of the disability.

At the conclusion of the study, it was clear that mattress conditions did indeed affect the degree of pain experienced by the subjects. Although the difference in variables was small, all favored the use of mattresses of medium firmness; the use of these mattresses improved the clinical course of low back pain in a higher proportion of patients than those who had used the firm mattress. While the focus of the study was on low back pain endured while lying in or rising from the bed, beneficial effects seem to extend far beyond the time spent in bed, and as such, warrant further study.

There was a variety of questions that were not clearly answered. Nevertheless, the findings of the study indicated that recommendations for daily living (such as the type of mattress used, for example) may affect the clinical course of low back pain.

While it may be a common belief that a firm mattress is best, these study results would suggest otherwise. In most cases, it seems wise to make decisions and recommendations based on evidence rather than commonly held beliefs.

Until Next Month, Thanks from Sterling Carter, DPT, MS, CSCS Sterling Physical Therapy & Rehabilitation www.sterlingtherapy.com 281-240-3140

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December 2013

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December 2013

HIV/AIDS – “The Black Taboo”

National Impaired Driving Prevention Month Floyd Henderson Jr. was killed in 2012 by a drunken driver while stopping at a stop light.

Henderson was 19 years old.

Jail – which is seen throughout No Refusal weekends. During the Christmas holiday, HPD and volunteers from MADD will be ready to catch drunken drivers and help save lives.

By Kandice “Glam Girl” Rose Contributing Writer Harris County leads the nation in drunken driving fatalities…

By Rhonda Dallas Contributing Writer

I

t baffles my mind how we can pretty much discuss any and everything as a community and yet we still struggle with discussing HIV/AIDS (Human immunodeficiency virus/Acquired immunodeficiency syndrome) openly and honestly to our family and our friends.

According to statistics, we as a community still have a long way to go on awareness, education, and community events to help educate our population especially our teenagers.

Human immunodeficiency syndrome (HIV/AIDS) is a disease of the human immune system caused by infection with human immunodeficiency virus (HIV).

During the initial infection, a person may experience a brief period of influenza-like illness. This is typically followed by a prolonged period without symptoms. As the illness progresses, it interferes more and more with the immune system, making the person much more likely to get infections, including opportunistic infections and tumors that do not usually affect people who have working immune systems.

(Wikipedia.com) According to Avert.org, there are more than 230,000 Afro-Americans that have died from AIDS, and another one million

people living with AIDS in which half are Afro-Americans. The estimated lifetime risk of becoming infected with HIV is one in 16 for black males, and one in 30 for black females, a far higher risk than for white males (one in 104) and white females (one in 588). In Washington D.C, which has the nation’s highest district HIV prevalence (3 percent), threequarters of those infected with HIV are African American.

The main risk factors for contracting HIV/AIDS are through sexual transmission, drug use, and blood transfusions.

Another factor that plays a key role in our community is poverty. This is why we must aggressively get the word out to our community to stop this epidemic from continuing to grow.

Going forward, we must ask ourselves what is being done in the Afro-American community? The common perception among African Americans is that the government is not doing enough to protect African Americans from AIDS. Roughly half of the Centers for Disease Control and Prevention's (CDC) budget is directed towards African Americans, proportional to their share of annual HIV infections. However, it is argued directing the CDC's entire HIV budget towards the black AIDS epidemic would not be sufficient. (Avert.org) Please contact Rhonda Dallas at 832922-0567 for questions or concerns and places where help is available.

National Impaired Driving Prevention Month focuses on both drunken driving and the growing problem of drugged driving. Drugged driving has been overlooked for years, but research shows it may be responsible for more than 20 percent of car crashes. Drunken and drugged driving can result in horrible tragedies and loss of life. Victims of impaired driving crashes have had their lives turned upside down and they often need support, which is why Mothers Against Drunk Driving (MADD) offers free victim services to those dealing with the aftermath of a crash. In 2012, MADD provided victim services to more than 61,000 victims and survivors nationwide—that means serving one victim and survivor every 8.6 minutes.

No Refusal Weekend during the Holidays…..

One way in which Harris County is responding to this devastating phenomenon is through No Refusal enforcement weekends. The No Refusal program is an enforcement strategy that allows jurisdictions to obtain search warrants for blood samples from suspected impaired drivers who refuse breath or blood tests. During these specified enforcement efforts, prosecutors and judges work throughout the night to streamline the warrant in order to obtain blood draw warrants. Blood evidence obtained from a suspect helps prosecutors successfully prosecute DWI cases more effectively. “No Refusal” is having a strong impact on lowering the death rate from alcohol-related crashes.The greatest deterrent we have against drinking and driving is the fear of being caught and going to jail. The message in Harris and surrounding counties: Drink, Drive, Go to

Making Smart Decisions…

However, all of this can be easily avoided by making smart choices. If you are at a holiday party, think about how much alcohol you consume and have arrangements and back-up plans if you are impaired and unable to drive a vehicle.

However, driving is not just impaired by alcohol consumption. Our ability to safely drive a motor vehicle can also be impacted by drug use, including marijuana and prescription drugs. When you drive drunk or drugged, you aren’t just putting yourself at risk, you are endangering anyone else who is in your vehicle and everyone else on the road. So call a friend, family member, or a cab. Yellow Cab Houston’s HAIL a CAB app makes catching a cab faster and easier than ever.

Yellow Cab aims to provide the latest technology to make Houstonians’ experience the best it can be. If you haven’t already, now is the time to try the HAIL a CAB app; which is available for free download on iTunes and Google Play. It is more important than ever to encourage responsible decision-making. The average cost of a five-mile taxi ride is $16.55; pennies in comparison to $17,000, the average cost of a DWI.

National Facts…

- One in three people will be involved in an alcohol-related crash in their lifetime.

- Every minute, one person is injured from an alcohol-related crash. An average drunken driver has driven drunk 87 times before his or her first arrest.

- Drunken driving costs each adult in the country almost $500 per year.

Statistics from Mothers Against Drunk Driving For more information please contact MADD at 281-590-2222 or visit www. madd.org/local-offices/tx/southeast-texas

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December 2013

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December 2013

Colorblind Care:

Improving Health Literacy Among Minority Populations d-mars.com News Provider

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chieving consistent quality of care regardless of a person's race or ethnicity remains a critical goal for anyone with a stake in America's health care system for improving health literacy – the ability to use and understand health information.

"In the United States, life expectancy and other health status measures vary dramatically depending on factors such as race, gender, educational attainment, and ZIP code," according to an August 2013 report in Health Affairs.

Here are some sobering statistics: • African Americans are 40 percent more likely to have high blood pressure than non-Hispanic whites • In 2009, the average African American could be expected to live 74.5 years, compared with 78.8 for the average white American • African American men and women between the ages of 45-75 had the largest death rates from heart disease and stroke compared to their contemporaries in other racial and ethnic populations

• Infants born to African American women in 2006 had infant mortality rates that were twice as high as those of infants born to white women One of the solutions to eliminating these disparities is more effective communication about health care and health care treatment options, according to Tom Paul, chief consumer officer, United Healthcare. It is all the more important given the nearly 16 million minority individuals expected to enter the health care system as a result of the Affordable Care Act. More than 77 million adults in the United States experience what is known as "low health literacy," which – especially among minorities – often leads to more frequent medical errors and avoidable hospitalizations, longer hospital stays, and over—and under-utilization of medical procedures, according to Paul.

For example, 65 percent of Spanish-

speaking adults in the United States experience some limitation understanding and using health communications, according to a report from the U.S. Department of Health and Human Services. This is an issue, however, that affects all racial and ethnic groups. A University of Connecticut School of Business study estimates the cost of low health literacy to the U.S. economy in the range of $106 billion to $238 billion annually.

There are many things health care companies can do to help mitigate these disparities and close the great communication divide. For example, culturally sensitive health resources and wellness tools, such as United Healthcare's Generations of Wellness – created to help African American communities live healthier – offer lifestyle and wellness tips that can help improve health outcomes. UnitedHealth Group's Just Plain Clear EnglishSpanish Glossary provides easier-to-understand, Spanish-translated definitions

of some 2,200 insurance, dental, medical and legal terms.

Also, encouraging young minority students to pursue careers in health care to increase the number of multicultural health care professionals is vital. For example, United Health Foundation recently awarded $2 million in scholarships to 175 students to help increase diversity in the health care workforce. A number of universities and medical schools offer cultural competency training work to improve disparities in the health care fields.

The National Institutes of Health and the U.S. Department of Health and Human Services Office of Minority Health also offer a range of cultural competency tools.

Addressing health disparities is a twoway street, one that will entail new, tailored tools and educational services that boost health literacy, greater cultural competence among health care professionals and diverse communities taking a more active role in their own health.

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December 2013

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December 2013

Blue Cross Blue Shield of Texas Provides Grant to Houston Food Bank

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s part of the Healthy Kids, Healthy Families initiative, Blue Cross Blue Shield of Texas (BCBSTX) recently announced the Houston Food Bank as a recipient of a grant to help improve kids’ health. BCBSTX partnered with the

Houston Food Bank to help fulfill the vision of improving the health of youth in local communities.

The grant will be used to help fund the Food Banks Backpack Buddy Program, which provides children who may not have enough to eat on weekends with

a sack of nutritious easy-to-eat foods to take home Friday afternoon.

“Houston Food Bank’s priority is to not just provide food, but to provide healthy food to those in need of assistance,” said Brian Greene, President and CEO of the Houston Food Bank. “In fact, we are one

of the nation’s leading food banks in the distribution of fruits and vegetables, with 40% of our distribution being fresh produce. This grant from Blue Cross Blue Shield of Texas will help to ensure that we are getting healthy foods to kids and families.”

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December 2013

e, g n a h c e r a c h t l at hea k o o l u o y y a w Any der. a e l a o t n r u t n a you c

Call 1.888.731.0321 “Highest Member Satisfaction among Commercial Health Plans in Texas, Three Years in a Row�

Blue Cross and Blue Shield of Texas received the highest numerical score among commercial health plans in Texas in the proprietary J.D. Power and Associates 2011-2013 U.S. Member Health Plan Studies SM . 2013 study based on 33,533 total member responses, measuring five plans in Texas (excludes Medicare and Medicaid). Proprietary study results are based on experiences and perceptions of members surveyed December 2012-January 2013. Your experiences may vary. Visit jdpower.com.

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association

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December 2013

Dealing with Dry Eye – More Common Than You Think d-mars.com News Provider

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hey say the eyes are the window to the soul, but did you know eyes also say a lot about your health? A number of eye ailments are limited to the eye, but often they can be an indicator of a systemic problem. Dry eye – a common condition in which the tear ducts make insufficient tears for lubricating and nourishing the eye – can be either.

Tears are necessary for maintaining the health of the front surface of the eye and for providing comfortable and clear vision. People with dry eyes either do not produce enough tears or have a poor quality of tears.

Each blink of the eyelids spreads tears across the front surface of the eye. Tears provide lubrication, reduce the risk of eye infection, wash away foreign matter in the eye, and keep the surface of the eyes smooth and clear.

Common symptoms of dry eye The Schepens Eye Research Institute, an affiliate of Harvard Medical School, estimates that 40 million Americans are

affected by dry eye and associated ocular surface diseases. The prevalence of dry eye increases with age, yet despite its prevalence, dry eye remains under diagnosed.

People with dry eye may experience symptoms of irritated, gritty, scratchy or burning eyes, a feeling of something in their eyes, excess watering, and blurred vision. Advanced dry eye can even damage the front surface of the eye and impair vision.

Common causes of dry eye Dry eye has many causes, including Meibomian Gland Dysfunction (MGD), which accounts for approximately 70 percent of cases. The meibomian glands are located in the eyelids, and secretions from these glands are crucial in preventing rapid tear evaporation. Failure to produce or secrete oil will affect the quality and stability of the tear film, resulting in dry eye symptoms.

Contact lens wearers are particularly susceptible to dry eye as soft lens materials require additional lubrication, and a balanced tear film is vital to successful lens wearing. Additionally, medicated eye drops may exacerbate dry eye in contact wearers. Up to 50 percent of contact lens wearers discontinue use due to discom-

fort often caused by dry eye, according to estimates from the Review of Cornea and Contact Lenses.

During the winter months, many experience dry eye as humidity levels drop and home heating systems activate, resulting in drier air. This often causes tears to evaporate more quickly. Additional factors leading to dry eye include medications that can reduce the amount of tear produced in the eye, medical conditions such as diabetes or rheumatoid arthritis and refractive eye surgeries, such as LASIK, which can cause decreased tear production.

Diagnosing dry eye An eye care professional can diagnose dry eye through a comprehensive eye examination, including testing with special emphasis on the evaluation of the quantity and quality of tear production. Testing may include a review of the patient's history to evaluate dry eye symptoms, any health problems, medications being taken or any environmental factors that could be causing dry eye, according to the American Health Journal. Your doctor will perform an external examination of the eye to check the structure of the eyelid and the quality and composition of

your tears.

Managing dry eye Many doctors and patients reach for an eye drop to provide immediate, but temporary, dry eye relief. Inflammation is a hallmark of dry eye, and reducing inflammation on the surface of the eye and regulating the glands that produce tears are essential to effectively manage dry eye. However, inflammation is a systemic process and needs to be addressed from within the body. Artificial tears and rewetting drops may offer temporary relief, but this only alleviates the symptom. Eye vitamins, such as EyePromise EZ Tears, attack the cause instead of the symptom, and provide rapid dry eye relief by reducing inflammation and improving tear composition.

Leading eye care professionals agree that dry eye is a common and often chronic problem, but one that can be effectively managed. Don't continue to suffer from dry eye, consult with your doctor about an exam, or to learn more about dry eye supplements or vitamins. - (BPT)

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Fort Bend County Black Nurses Association Hosts Annual Golf Classic

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Contributing Writer

he Fort Bend County Black Nurses Association recently hosted their 12th Annual Sherry K. Taylor Golf Classic at the Southwyck Golf Course. The Golf Classic was a tremendous success with more than 100 people in attendance.

The Golf Classic was chaired by Founder and Executive Director Lola Denise Jefferson and co-chaired by Madame President Charlie Terrell and Venieta Rawls. The first-place winner was the College of Biblical Studies Team. The second-place winner was the Ruben Davis and Ronald Reynolds Team and the third-place winner was the Tasha Taylor Team. Closet to the Pin was Kevin Joseph of the Ruben Davis and Ronald Reynolds

Team. The longest drive went to Anthony Lofton of the Riverside General Hospital Team.

There were door prizes as well as an exciting raffle and silent auction. Delicious barbecue was catered by Anthony Daniels.

Many thanks to our Gold sponsors: Dr. Robert & Joan Austin, Alan Bergeron of Shipley Donuts, Rose Hoskins, Mr. &

Mrs. C.K. Morrow, Jonathan Smith, Met Printing, Roy Taylor, and Dr. Elgin Wells.

And also a huge thank you to all of the Fort Bend County Black Nurses for their tireless hard work.

The day was an outstanding success! To God Be The Glory!

Community Healthcare Advocates

Mission Statement

Vision Statement

The National Black Nurse Practitioner To take an active role in our communities as Association is an organization comprised healthcare advocates for health and wellness of advance practice nurses committed by fostering: to improve the health and welfare of all • Community awareness communities and to serve as a platform to • Health education outreach enhance the awareness of advance practice • Excellence in practice • Leadership nurses within the community.

• Team work

“ Please join us at one of our monthly educational meetings

or volunteer to assist in our community outreach programs.

“

By Lola Denise Jefferson

Board Members Stephanie Brown-Elder DNP President

Lutrisha Harrison-DNPc, FNP Vice President

Sheila Webber-FNP Secretary

NBNPA is a 501 (c) 3, non-profit organization

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Tamara Welsh-FNP Treasurer

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December 2013

5th Annual Nzuri Health & Beauty Festival

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The Truth about Menopause: Debunking the Myths for a Happier, Healthier, More Satisfying Life d-mars.com News Provider

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ven in today's information age, myths about menopause and women's changing bodies abound and can take a huge toll on women.

Half of women say their anxiety regarding menopause is caused by not knowing enough about this life stage and nearly half of menopausal women feel less confident once they start experiencing menopausal symptoms. For women going through this transitional stage of life, debunking myths and finding solutions to help them stand up to the symptoms of menopause can empower and help them lead happier, healthier lives.

"Just like all girls go through adolescence, all women go through menopause.

It's a natural phase of life that has sadly been stigmatized as an illness," said Dr. Vivian Diller, a psychologist and author of FACE IT: What Women Really Feel As Their Looks Change. "Fortunately, perceptions of menopause are changing and women are more eager to empower themselves with the facts that can help

them talk more comfortably about and live more confidently through this life stage. And Poise.com is one resource that is available to help women separate the menopause myths from the facts."

Myth: Menopause is to blame for all mid-life changes that occur in a woman's body.

Fact: Many factors, including one's overall lifestyle and health, can influence changes in a woman's body. As they age, women may experience weight gain, vision and hearing reduction or develop facial wrinkles – all of which cannot be attributed to menopause.

Myth: When it comes to life's changes, women just have to tough it out.

Fact: From medication to non-medicinal products, there are many options available to help women. The Poise brand offers a line of award-winning feminine wellness products that help address life's changes. The Poise brand has products for daily freshness, hot flash comfort, and intimacy.

Myth: Forgetfulness is just a part of menopause.

Fact: Forgetfulness is a symptom of menopause, but it's not one that impacts memory in the long-term. While there is some evidence that fluctuating estrogen may influence the part of the brain that affects sleep, moods and memory, it's more likely that menopause impacts a woman's ability to concentrate, absorb and recall information.

Myth: Light bladder leakage is inevitable during menopause.

Fact: During menopause, a decline in estrogen levels may weaken the pelvic floor muscles that support bladder control, contributing to LBL (light bladder leakage). Though not all menopausal women experience LBL, it is a common

condition that one in three women will ultimately face.

Myth: Menopause signals the end of a woman's sex life.

Fact: Many menopausal women report enjoying sex every bit as much as – and sometimes more – than their younger counterparts. But vaginal dryness can be one not so glorious side effect of this life stage that can negatively impact women's intimate experiences. Fortunately, lubricants can provide some relief; and since sexual health is important at any age, women who experience significant vaginal dryness or loss of libido during menopause should discuss that change with their doctors. - (BPT)

Upgrade Your Morning Routine

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pgrading your morning routine can pay dividends throughout the day by helping you remain focused and energized. Before life takes you in a million directions, optimize your start to the day by incorporating these simple steps to slow down and savor: 1. Pause before you power on Is your tablet or mobile device calling your name before you even step out of bed in the morning? Studies have shown that one in five people check email as soon as he or she wakes up. Realistically, not much is going to get accomplished before breakfast anyway, so prolong your peaceful state of mind and try to stay unplugged until after you have your first meal of the day.

2. Rethink your breakfast experience In less than two minutes, you can now enjoy 'weekend quality' breakfast any day of the week. Marie Callender's Breakfast Sandwiches will bring a special touch to your morning with quality ingredients that include made-from-scratch bread that crisps up warm and toasty right from the microwave, biscuits made with real

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cheddar cheese and eggs that taste homemade.

3. Wake up and smell the coffee Ninety percent of North American adults report using caffeine every day.

Studies suggest that small doses of caffeine – whether a warm cup of tea or half cup of coffee – help you think more clearly and feel calm, enhancing mental performance.

4. Start your day one step ahead Avoid a hectic morning by tackling some of those routine morning to-dos the night before. Get a jump on the day by setting aside a few minutes each evening to pack lunches, pick out outfits and cross-check your calendar. This is a simple way to gain extra time so you can enjoy a calmer beginning to your day.

5. Take a seat When people feel rushed, they tend to eat standing up. According to The Cleveland Clinic, eating while stressed can actually increase negative feelings and lessen the enjoyment of eating. Take a moment to sit down and savor your warm breakfast while you watch the morning news, read the paper or just listen to the birds sing. This small step can instill a sense of calm the rest of your day. - (BPT)

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December 2013

Your ZZZ's Count this Holiday Season, So Start Counting Them

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etween squeezing extra activities into your schedule, finding time to bake holiday treats for your children's classrooms and organizing a mini family reunion, the holiday season might be causing you a bit of stress. And if that stress is affecting your sleep, you could be caught up in the vicious cycle of exhaustion causing stress and stress causing more exhaustion.

Creating a personal sleep sanctuary will help you meet your needs for rest and rejuvenation and give you plenty of opportunity to count your zzz's and not lie awake wishing for sleep. By improving your quality and quantity of sleep, you are able to better handle all the stresses of the holiday season, and instead share in the fun activities at this time of year.

"A lack of sleep negatively impacts our mood and outlook, as well as our physical health," said Terry Cralle, a registered nurse and certified clinical sleep educator.

"Sufficient sleep, a good diet and regular exercise are the three ingredients to staying healthy all season long."

You may be surprised at how many people experience issues sleeping. The Better

Sleep Council reports that 66 percent of people 18 to 34 claim that they have trouble falling and staying asleep. That number drops to 53 percent of people ages 35 to 54, and just less than half of people 55 and older. If you fall into the portion of the population experiencing sleep troubles, consider these tips from the Better Sleep Council: • Build a good sleep environment – A good sleep environment is imperative when it comes to counting zzz's each night. Start off with a quality mattress.

"A mattress is an investment, not only financially but for your health," said Karin Mahoney, director of communications for the Better Sleep Council. "To help improve your sleep – and your quality of life – it’s a good idea to compare the mattress you are sleeping on to new models every five years and to consider replacing your mattress if it is more than seven years old."

• Sleep in your ideal bedroom – Light, noise and even temperature can disrupt sleep or make it difficult to fall asleep. Purchase lightblocking shades and install them in windows to keep the sun, streetlights and passing car headlights from shining in.

Consider finding a source of white noise

– such as a fan or sound machine producing soft ocean sounds – to cover up other noises happening in the house like the heater kicking in, or someone getting up in the middle of the night to use the bathroom. Finally, you should consider turning the temperature in the bedroom down a degree or two – or getting it as close as possible to the ideal bedroom temperature of 65 degrees fahrenheit. A cooler temperature can help the body relax and fall into sleep much more easily.

• Count your sleep, not sheep – Track your sleep using a sleep app. Several apps reviewed by the Better Sleep Council provide users with a va-

riety of benefits. For example, some are designed to monitor your breathing and movements, and they encourage you to wake up when you're in the lightest stage of the sleep cycle. Others can record your snoring and breathing habits to help determine if you are experiencing any distractions mid-slumber.

Catching the right number of zzz's can lead to better health and more energy this holiday season, helping to reduce your stress level. Make good sleeping habits and creating a sleep environment a priority, so you can wake up feeling refreshed every morning. - (BPT)

Shopping for a Better Night's Sleep

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attress shopping isn't a matter to take lying down.

The average American spends three full years sleeping on each mattress they buy. A mattress is the single most important factor in achieving the quality sleep that is crucial to a high quality of life.

There are a number of steps anyone can take before and during the mattress shopping process that will demystify what can be an overwhelming experience. Following these tips will have you sleeping soundly on your new mattress in no time.

• Define what type of sleeper you are Knowing how you sleep is the first step in identifying the best mattress for you.

People who sleep on their backs will need more lumbar support, while side sleepers will have to consider pressure points down their body and may prefer a more plush feel. For those who sleep on their front, firmness is key to ensure the back isn't bent too much.

• Have a realistic budget A discount model typically doesn't provide everything you need from a mattress.

Go online before you go shopping and take a look at the price ranges for quality mattresses. Try out a comparison tool, like the one Sealy offers at compare.sealy. com. Think of a mattress as a long-term investment and, in the end, you'll be paying just a few cents each night for a restful

night's sleep.

• Banish the mattress myths Firmness doesn't define support and softness doesn't define comfort. Sinking deep into a bed might be great for one person, but may leave another person folded over by morning. There is no "fix all" mattress type.

• Dress for the occasion and remember your pillow Wear loose, comfortable clothing, slipon shoes and avoid filling your pockets.

You want to be able to lie on the bed in the position you find most comfortable without worrying about what you're wearing. Also, you should bring your own pillow to simulate a real night's sleep.

Even better, ask the retailer if you can use an unwrapped store pillow while you shop. Display pillows are often thin and not designed for sleeping.

• Have a good base It's critical to put your new mattress on a supportive base. Make sure you have a firm box spring or a steel frame with central support. You wouldn't put the cheapest tires on your new car, so why place your new mattress on an inferior base?

• It's life's canvas Sleeping isn't the only thing you do on a mattress. Pick the right option for a good night's sleep but also consider the mattress that helps with intimacy.

The right mattress for you should support everything that happens on your bed and make everything in your life better.

- (BPT)

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Decoding Your Digestive Health

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family feast for the record books, too much tailgating, a stressful day at the office, an allergic flare-up or just a change in your routine – no matter the cause, you've likely had to cope with digestive health issues at some point. For some, they're an occasional occurrence.

For many, they're a regular or even daily disruption that can be uncomfortable,

bothersome and embarrassing.

Digestive health plays a major role in achieving overall health and wellness, and according to digestive health expert and author Dr. Steven Lamm, understanding how to manage digestive health issues is the best way to achieve long-lasting relief and overall health and wellness.

Take care of your gut and it will take care of you The digestive system, also referred to as the gut, is a unique and perfectly created

system that, when impaired, can increase risk of developing infectious, inflammatory and functional GI diseases, as well as immune-mediated and metabolic disorders. Good digestive health is also recognized by many as being a requirement for overall good health.

"When we take care of our gut, we take a step toward achieving overall health and wellness," said Dr. Lamm. "However, many modern day triggers, such as stress, medication and foods low in nutrients, can cause problems that affect our day-today lives."

These triggers disrupt the balance of the digestive system and manifest as many of the issues people experience, including: • Heartburn/frequent heartburn • Gas/bloating

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• Irritable bowel syndrome • Diarrhea • Constipation • Nausea/vomiting According to Dr. Lamm, it is also important to know that some digestive health issues can be caused by underlying conditions or even genetics. If digestive health issues are persistent, worsen, or are accompanied by blood, unexplained weight loss or loss of appetite, a physician should be consulted.

Getting to the gut of the problem For many, navigating the world of digestive health can be overwhelming. How do you determine what your specific problem is and what might be triggering the issues? And how do you figure out which available treatment may help manage the issues?

When trying to understand and seek the best course of action, Lamm suggests keeping in mind the following tips: 1. Be aware of the existence of issues; your digestive health should be seamless.

2. Pay attention to your body and triggers; know how to identify and selfdiagnose.

3. Establish an easy fiber routine, such as including Benefiber(R) in your diet, to help maintain a healthy digestive system.

4. Use appropriate over-the-counter medications to help manage digestive health issues, such as Prevacid(R)24HR for frequent heartburn, Gas-X(R) for gas and bloating.

5. Consult a physician if issues are persistent, worsening, or if there is bleeding, unexplained weight loss or loss of appetite. -(BPT)

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December 2013

Top 5 Super Foods with a Powerful Health Impact d-mars.com News Provider

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he term appears on headlines and is splashed on food labels everywhere: "super foods" get people talking. But what really is a super food, and how do you cut through confusion to find the foods that truly have a powerful impact on your health and wellness?

"What are super foods? They are foods that have a very high or dense nutrient profile," said Sophie Uliano, New York Times best-selling author, passionate environmentalist and healthy living advocate.

"Some super foods come from countries such as South America, in which case, it's important to make sure they are sustainably harvested and fair trade. Other super foods can be found in your local grocery store."

Some of the most powerful super foods may surprise you. Uliano's list of top super foods that pack a big serving of healthy goodness include: 1. Goji berries Recommended frequency: every day These little berries are a very rich source of antioxidants: flavonoids, polyphenols and carotenoids. They also contain vitamins C, E and A. They have a whopping amount of vitamin C – better than 500

times more than an orange. In addition, these tasty berries contain 19 amino acids, including eight essential amino acids.

They are also anti-inflammatory, antibacterial and anti-fungal.

"These berries are great for our longterm health. They have anti-aging benefits and help boost your immune system," said Uliano. "I recommend eating them in the same way as you would cranberries or raisins. You can add them to smoothies, oatmeal, granola, or even to make a salad a little more interesting."

2. Sardines Recommended frequency: one can a week If you've always avoided sardines, their nutritional profile should change your mind. Sardines contain B vitamins, phosphorus, potassium and iron. They are particularly rich in the heart-healthy omega-3 fatty acids, which are also important for their anti-inflammatory effects.

"Canned sardines are just as healthy and rich in nutrients as fresh sardines," Uliano said. "If you dislike the taste and texture, try mashing them up with spicy mayo and eating as you would tuna salad.

If you're still not sold, consider a highquality fish oil supplement from Nordic Naturals, which will give you a boost of the omega-3s your body needs to stay healthy and prevent disease."

3. Kale Recommended frequency: every day

In addition to vitamin K, which is important for blood-clotting and healthy bones, kale is packed with vitamins A, C and E, calcium and fiber. The veggie also contains loads of carotenoids, which are great for eye health.

"Different kinds of kale include Curly Kale, Dino Kale, Premier Kale and Redbar Kale," explained Uliano. "I love to steam kale and drizzle with olive or toasted sesame oil and a little tamari sauce. I eat it warm or as a cold side in the summer. It's also great to eat raw, but make sure that you wash well and remove all of the tough stems before chopping it up."

4. Coconut oil Recommended frequency: 1 to 3 tablespoons per day Raw virgin coconut oil has a plethora of health benefits. It must, however, be raw, not hydrogenated. The lauric acid in coconut oil has been found to increase metabolism as well as fight bacteria and viruses. Coconut oil also has been shown to help lower cholesterol, stimulate the thyroid and is good for the brain.

"At room temperature, coconut oil will solidify, and when it's heated, it will liquefy," Uliano said. "My favorite ways to eat coconut oil include adding a tablespoon to smoothies or oatmeal, and using it in place of butter when baking. Coconut oil has a very high smoke point, so it is great for frying pancakes, or deep frying, too."

5. Maca Recommended frequency: every day Typically from Peru, maca is usually sold as a nutty powder, but it also comes in capsules.

"It is an adaptogen, which means that it is a biological substance found in a plant, which helps the human body adapt to change and stress," said Uliano. "It has been used for more than 3,000 years in South America, and is also thought to be a libido enhancer."

Perfect for vegans, maca is also a rich source of vitamin B12, minerals, protein and amino acids. "I like to bake with it or use it in smoothies. I add one heaping tablespoon of maca to my smoothie daily," noted Uliano.- (BPT)

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