When the sun comes up and you begin to stir, what runs through your mind? When your eyes open and your mind and body begin to awaken from a night of sleep, what happens? What does your mind do? What does your body want?

How we begin our day has an overwhelming impact on all the hours that follow, whether you groan out loud and bury your face under the pillows, resenting having to wake up at all, or your mind immediately begins to race before your feet even hit the floor.

Now, many of you may say there is no alternate formula for the morning routine – the start of the day has and forever will consist of getting up, supervising the children, running for the coffee-maker and heading out the door in a mad rush for the office. Many will argue that they’re just simply not “morning people.”

Like you, mornings aren’t necessarily by favorite time of the day either. But last year, I began working with a health and wellness coach, and this investment in my health inspired me to follow his prescription for a healthy morning routine as often as possible. I learned that to make the shift towards better morning self care. Yes, it certainly seemed like a stretch to me, but the benefits have far outweighed the challenges and inconveniences.

How to create a cardio routine

The following four insights explore how to begin your day in as healthy a way as possible.

Mindset

Recent studies have revealed that attitude and thoughts have a direct impact on health. Scientific observation has also shown that the simple act of smiling or laughing—even “fake” laughter or smiling—increases the levels of beneficial hormones circulating in the bloodstream. When you wake up, it’s important to consider making an effort to begin your day with a smile. If you have a partner willing to play along, make a pact to begin the day by turning towards one another and beginning the day with a smile or a laugh. When you do, endorphins and other “feel good” hormones will immediately be released and lift your mood as your brain awakens.

Also, try to make a habit of keeping your mind from immediately going into overdrive when you first wake up. Turn off the to-do lists, turn your mind away from what has to be done, and give your mind the chance to awaken gently. To-do lists are indeed important, but launching into them when you first wake up will cause stress hormones like cortisol to be released, a physiological process it is best to avoid first thing in the morning. (One suggestion is to keep a pad of paper near the bed and write down your to-do list before going to sleep).

Another way to keep your mind from going directly into logical left-brain mode upon awakening is to linger in a dreamy state, maybe writing down your dreams or sharing them with your partner.

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Want to get in shape? Get a buddy

Cancer is one of the top killers of African Americans. And how do we stop it? By taking pills and downing supplements? How about just eating smarter?! Research shows plenty of fruits, vegetables and meats can help our bodies naturally ward off the dreaded cancer.

Here are five examples of foods that are not just good to eat, but smart to eat too.

Broccoli: Your mother always wanted you to eat it, and with good reason. Broccoli helps prevent colon, bladder, lung, stomach and ovarian cancer. It also contains a substance called sulforaphane that slows the growth of cancer cells in breast tissue. Heating up your broccoli with a little steam helps bring out larger amounts of sulforaphane.

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Oranges: In addition to being an excellent source of vitamins and minerals, add cancer fighter to the orange’s resume. Oranges are full of Vitamin C, which helps your body fight off bacteria found in the blood stream called H. pylori. This bacteria has been known to cause peptic ulcers that lead to stomach cancer.

Garlic: The power of garlic isn’t just in its smell. When garlic is chopped and/or minced, it produces allinase, an enzyme important in forming a cancer-fighting compound. Normally this enzyme is destroyed during cooking. However, if you let your chopped garlic sit for a few minutes on the counter before you begin to cook, it produces enough allinase for it to survive the cooking process.

Beans: Their folic acid is famous for its prenatal benefits in pregnant women, but beans have other benefits as well. Women who regularly eat beans are less likely to develop breast cancer. This is due to the beans ability to prohibit the spread of tumor growing enzymes.

Fish: Foods rich in B6, when combined with dark leafy greens such as salad greens, can help prevent the onset of colorectal cancer. Salmon, a fish loaded with B6, has also been linked to the prevention of skin cancer.

These foods can be combined in a variety of ways, like in salads, pastas, or eaten individually as a meal. Boosting your diet with these and other cancer fighting foods will help you live longer, as well as live smarter!

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How to create a cardio routine

It’s become so common in our culture to assume we need things – a lot of things. Over-consumption is not only a strain on our bank accounts and environment, it can also be harmful to our health. Whether there’s a warning label or not (usually not), many of the things we buy have associated health risks.

Here are 3 toxic products, in no particular order, that you don’t need. And, once you read about them, you probably won’t want them either. Be aware that different homes may have different products that are more toxic than these. This is just a basic list of some of the most commonly purchased products that are almost entirely unnecessary, but pose significant risks.

1.Rubber duckies. How does such a cute toy end up on a toxic product list? When it’s made from PVC – the poison plastic. Banned in over 14 countries and the European Union, PVC, also known as vinyl, is still legally sold by U.S. retailers although it threatens environmental and consumer health at every stage of its product life cycle, according to the Center for Health, Environment, and Justice (CHEJ). When it’s in your home, PVC can leach phthalates (linked to hormone disruption) and lead (a potent neurotoxicant) – contaminating air, dust, and eventually you. Go PVC-free by reading packages and avoiding the #3 in the chasing arrows symbol (usually found on the bottom of a product). If a plastic is not labeled, call the manufacturer.

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2. Canned food: It’s probably shocking to find a food item on a toxic product list, but it’s no mistake. Food cans are lined with an epoxy resin that contains bisphenol-A (BPA). Most experts believe this is our main source of exposure to BPA, which has been linked to hormone disruption, obesity, heart disease, and much more. Eden Foods is currently the only company with BPA-free canned foods (other than the canned tomatoes, which they haven’t found an adequate substitute for given the acidity of the tomatoes). Opt for fresh, frozen, dried or jarred foods.

3. Drain, oven and toilet bowl cleaners: Yes, three products instead of one, but they all fit under the category of cleaners – and these are the three nastiest. Corrosive or caustic cleaners, such as the lye and acids found in drain cleaners, oven cleaners and acid-based toilet bowl cleaners, are the most dangerous cleaning products because they burn skin, eyes and internal tissue easily.

* To clean extra-greasy ovens, mix together 1 cup baking soda and 1/4 cup of washing soda, then add enough water to make a paste; apply the paste to oven surfaces and let soak overnight. The next morning, lift off soda mixture and grime; and rinse surfaces well.

* Prevent clogged drains by using hair and food traps.

* To de-grease and sweeten sink and tub drains, pour 1/2 cup of baking soda down drain followed by 1 cup vinegar; let bubble for 15 minutes; rinse with hot water. You might have to repeat the whole procedure more than once. This same mixture can be used prior to scrubbing your toilet bowl to deodorize and scour away grime.

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Almost 400,000 women die of heart disease in the United States each year, and a large percentage of them are black females. In fact, diseases of the heart and circulation, which include heart attacks, stroke, heart failure, kidney disease, hypertension, and diabetes, are responsible for killing more black women than anything else in our society. That includes cancer, although women tend to be more afraid of developing cancer than of getting heart trouble.African American women are especially affected by heart disease in a negative manner. They have a higher mortality or death rate than white women and black men under the age of 55 years. The mortality rate from coronary heart disease is 69% higher than for white women. In addition, the first heart attack occurs at an earlier age in black women and is more likely to be fatal than is the case in white women. And pre-menopausal women who have hypertension, which is more common in black women, have 10 times the heart attack risk of those without high blood pressure.

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Risk Factors in African American Women

Black women have the highest rates of what are called risk factors for cardiovascular disease in the country, when they are compared to men and women of their own race as well as other races. When you have a risk factor, which means that you are unusually likely to develop CVD, as opposed to people who have none. In addition, the more risk factors you have, the greater are the chance that you will have an adverse event involving the cardiovascular system such as a heart attack or a stroke. It has been well documented that African American women have the highest rates of the following risk factors:

* Smoking: 26% of black women smoke

* High blood pressure: about one-third of black women have hypertension

* Obesity: two-thirds of black women are overweight or obese

* Physical inactivity: the majority of black women do not exercise regularly

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Stressed? Why not stress it out

(BlackDoctor.org) — Eating healthy food is not just about what we choose to consume. How much we eat is also a factor that can separate success from failure when it comes to losing weight. As important as portion control is, it is often the last thing we think about when we sit down to eat.

The first step in successful portion control is learning the correct serving size. Serving sizes can usually be found by reading nutritional labels. But the portion is also the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better.

The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.

Here are 4 simple ways to keep your portions a healthy size:

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, measuring spoons, portion-control dishware or a food scale. Pick out smaller plates, bowls, cups and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

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2. Learn how to estimate serving sizes. Approximate food portion sizes by estimating serving sizes in comparison to known objects. For example, 3 ounces of cooked meat, fish or poultry is about the size of a deck of cards. Other easy measurements to eyeball include:

• ½ cup is the size of an ice cream scoop

• 1 cup is the size of a tennis ball

• 1 ounce of cheese is the size of a domino

3. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages taking second helpings.

4. Make your own single-serving packs. Re-portion bulk quantities of favorite foods such as pasta, rice and cereal into individual portions in zipper bags so that when you’re ready to eat you’ll instantly have the proper portion to prepare.

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Change your life with morning exercise

(From shine.com)

If you are a woman in her 20s or 30s, you may not have been all that concerned with the health of your heart. Statistics show that there is a serious lack of understanding among women about the dangers of heart disease and stroke. As we enter American Heart Month this February, however, there may be reason to start paying attention. Here’s why:

1. Cardiovascular Disease (CVD) is the #1 Killer Among Women: According to the results of a 2003 study, only 13 percent of women in America believe that heart disease and stroke are the greatest health threat to women. The reality is, however, that CVD is THE largest cause of female deaths in America. Specifically, in 2005, CVD claimed the lives of 454,613 females, while cancer of all forms claimed the lives of 268,890 women. Further, American women are 4 to 6 times more likely to die of heart disease than of breast cancer.

Change your life with morning exercise

2. CVD Can Affect Women of Every Age: Heart disease develops over time and can start as early as the teenage years. Girls, teenagers and young adults can make lifestyle-related choices that can increase heart disease risk or decrease risk. Lack of physical activity, smoking and poor nutritional choices can all play a role in the early development of heart disease. As a result, it is important to make good lifestyle choices at the earliest age possible.

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(BlackDoctor.org) — Did you know that January is National Soup Month?

Maybe just one of the many reasons that soup is so celebrated is because of its well-known healing powers that both scientists and grandmothers can agree on. From simply warming you up on a below-zero day to helping you lose weight, soup is one of the staples that no kitchen should be without. Below are just some of the amazing benefits:

1. Lose Weight

Obesity in the black community is an ever-present threat, as well as heart disease, stroke, cancer and diabetes, which are all closely associated with obesity. But eating at least one bowl of soup a day can help – nutritious, low-sodium soup provides nourishment as it flushes excess waste from the body. In fact, studies have proven that people who eat one serving of soup per day lose more weight than those who eat the same amount of calories, but don’t eat soup. Homemade soup, preferably with organic vegetables, is your best bet, since many canned soups can be overloaded with excessive salt and chemicals.

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2. Build Your Immunity

Your immune system needs minerals to function properly, but most adults don’t come close to getting all the daily vitamins and minerals they need. When you slowly simmer foods over a low heat, you gently extract those therapeutic nutrients. Keep in mind that boiling can destroy half the vitamins found in vegetables, so only cook soup over a low heat.

Immune-Boosting Soup

Simmer these ingredients for 30 minutes: cabbage, carrots, fresh ginger, onion, oregano, shiitake mushrooms (if dried, they must be soaked first), the seaweed of your choice, and any type of squash. Cabbage can increase your body’s ability to fight infection, ginger supports healthy digestion, and seaweed cleanses the body. Shiitake mushrooms contain coumarin, polysaccharides, and sterols, as well as vitamins and minerals that increase your immune function. The remaining ingredients promote general health and well-being. Eat this soup every other day to build a strong and healthy immune system.

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(From shine.com)

Super foods are just “so last year.” Simply put, there are far too many healthy, nutritious foods out there to isolate some as better than others. Regardless, Americans do not consume anywhere near the recommendations for vegetables and fruits and we could probably all use a little refresh on our food choices.

All fruits and vegetables are good for you. Period. As you take on this new year, commit to changing up your menu. Here’s a list of five foods you should be eating, if you aren’t already, and a few ideas for enjoying them:

1. Whole Eggs – Don’t ditch the yolk, which is a good source of choline. Contrary to what most people think of the yolks, the choline present can help lower homocysteine levels in the blood which actually reduces your heart attack risk.

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2. Garbanzo Beans – You can get health in a can! I love to keep a container of drained garbanzo beans (or chickpeas) in the refrigerator for salad toppers. Bake them in a 350 degree oven for 45 minutes and you’ll have a crunchy, healthy snack that’s cheaper than cheese puffs and way healthier.

3. Cherries – With powerful natural anti-inflammatory agents, cherries are an athlete’s best friend. You’ll recover faster and you’ll fight all the oxidation you created in your workout. When they are out of season, buy frozen or dried cherries with no sugar added.

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Make 2010 the fittest year of your life

Did you know that 25 percent of adults suffer pain and discomfort from digestive issues?

(BlackDoctor.org) –Did you know that some digestive disorders are more prevalent in men than in women? While some digestive issues, such as irritable bowel syndrome, are more common in women, a number of digestive problems hit men hard. Here are four digestive problems that are common in men and suggestions for relief.

Acid Reflux and GERD

Acid reflux, the result of stomach acid flowing up into the esophagus, can cause burning pain under the breastbone, a sour taste in the mouth and sometimes regurgitation. Acid reflux is often called heartburn. It’s caused by a lazy or confused sphincter, the muscle that separates the esophagus and stomach. Either the sphincter doesn’t stay closed or it opens at the wrong time, allowing acid to flow upward and irritate the lining of the esophagus. The discomfort of acid reflux can be worse after heavy meals, ingesting caffeinated drinks and alcohol, and if you lie down too soon after eating.

Get a positive outlook, extend your life

To help prevent the pain of acid reflux, steer clear of greasy and spicy foods, chocolate, caffeine and alcohol. Also, be sure to eat dinner two hours or more before bedtime. If you have acid reflux occasionally, it’s fine to take chewable antacids or over-the-counter acid reducers, such as histamine-2 blockers (Zantac, Pepcid) and Prilosec (omeprazole). But if acid reflux flares up more than twice a week, see your doctor. You could have gastroesophageal reflux disease (GERD). Left untreated, GERD can increase the risk for esophageal cancer in some people. Prescription medication, along with lifestyle changes, will usually ease GERD symptoms. In some cases, surgery may be needed for GERD.

Ulcers

Ulcers are painful, open sores that form on the stomach or duodenum (the upper part of the small intestine). For unknown reasons, ulcers occur more frequently in men. That’s especially true of duodenal ulcers. They’re twice as common in men.

The most frequently reported ulcer symptom is a gnawing pain in the abdomen, which can wake anyone from sleep. In the past, ulcers were incorrectly thought to be from stress. But we now know that ulcers are caused by a certain type of bacteria, as well as overuse of pain relievers like aspirin and ibuprofen.

Be sure to see your doctor if you suspect an ulcer. When an ulcer is left untreated, digestive juices and stomach acid can eat a hole in the intestinal lining, causing excruciating pain that may require hospitalization and surgery. Prescription medication can help heal the ulcer, but it may take several months. For day-to-day relief, eat small meals throughout the day (ulcers hurt less when there’s food in your stomach) and nix the ibuprofen and aspirin. You can forget those old rules about eating a bland diet. There’s no evidence that helps.

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Is your glass of water half empty or half full? How you answer that question can say a lot about your frame of mind.

(From blackdoctor.org)

It’s a well-known fact that your emotional wellness can have a direct effect on your physical wellness, but to what degree? Research has found that an upbeat attitude or happiness can help lessen the burden of chronic pain, say from arthritis, or even reduce your chances of developing cardiovascular disease. And, there are some experts out there who think that having a positive outlook on life can even help you live longer.

In a study done at the Mayo Clinic in Rochester, Minn., researchers followed a group of people for 30 years. They found that those who were originally classified as “optimistic” on a standard personality test turned out to be 20% less likely to suffer an early death than those classified as “pessimistic.”

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Opt for a Good Mood, Opt to Live Longer

Happiness plays a fairly important role in keeping your brain healthy and vital, too. Experts say staying positive helps fight the “blues.” This is good news in terms of longevity since, among other factors, depression has been shown to increase a person’s risk of developing Alzheimer’s disease.

According to experts, an optimistic outlook isn’t hard to achieve, and doing a few simple “optimism exercises” can yield a big reward. Optimism exercises don’t have to be formal. You can improve your attitude just by taking a brisk walk, petting your dog or playing with your children or grandchildren outside. Anything that lets you release pent-up negativity and experience calm, peaceful thoughts can go a long way toward helping you become—and stay—more positive.

Training Your Brain to Stay Positive

There are also some specific activities you can undertake to boost your brain’s vitality. The ancient practice of yoga, research has found, can improve your cognitive function, including your memory. Practicing yoga trains your brain to stay focused. It requires you to concentrate on your body’s movement in space and the actual mechanics of your breathing, while tuning out distractions.

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