Spotlight on three Powerful Female Black Health and Wellness Professionals

Lestraundra Alfred of Balanced Black Girl

Interview on The Wellful

Lestraundra Alfred started in the Wellness space as a fitness trainer while she was working in the corporate world of Finance. She was burnt out by doing both but wanted to stay in the Wellness space to help people be at there best. She started a blog called The Balance Berry and went to training people full time. After observing that there was a huge hole in the Wellness space, especially the podcast world, she decided that is where I need to be. Well, her vision has come to life and is hugely popular. Her listeners get to know each other and even have a book club that has been born from her vision. Les’s work has become so powerful in the Wellness Space that Michelle Obama chose her book club to do a book reading before her Seattle tour date for the book Becoming. It’s exciting to see where she will go with this and what her platform will turn into. Check out her next Podcast where she covers Mental Health, Wellness, Nutrition and Fitness.

Podcast Link Instagram Link Website Link

Dr. Jackie Walters

Interview on Black Doctor.org

You may know Dr. Jackie Walters from the show Bravo’s Married To Medicine, but her real claim to fame is being one of the best OB-GYN’s in the country! She is considered top in her field winning many awards in her field. She is a Women’s advocate and a two time brat cancer survivor. She believes the key to health is Mental health and is a huge advocate that the Mind/Body connection is key in any health crisis. You don’t have to make an appointment to hear all of her knowledge either. Dr. Jackie has started a podcast that covers OB-GYN advice and Mental health also sharing her personal experience with leading health professionals and some of her exiting and interesting friends. Her life story is compelling and her advice and information is spot on. I know you will become addicted to her to!

Podcast Link Instagram Link Website Link

Dr. Jess (Jessica Clemons, MD)

Interview with Forbes Magazines

Dr. Jess is a board certified Psychiatrist based out of New York City. Some of you may already know Dr. Jess from her wildly popular Instagram fallowing. Dr. Jess has done something not many could or have! She has made caring for your mental health cool! Her mission was and is to break the stigma in the Black community to seeking Mental health help and to all people in general. Starting her Instagram that focuses on Mental health was a huge step and made her reach so great that she currently has over 78.5 thousand followers. She host live Q/A therapy sessions on her Instagram every Sat/Sun 2@ 12pm EST with a playlist that is inspired by the topic of the day. She has taken her platform and made Mental Health accessible and stripped the embarrassment from seeking help. Below is a interview by The Black Girl Bravado Podcast to get to know Dr. Jess better then check her Live Therapy session on her Instagram Account!

Podcast Interview Link Instagram Link Website Link

Spotlight on Black owned Health and Wellness Businesses

Dr. Sebi’s Cell Food

The nutrition company was started in 1960 by Dr. Sebi. A world renowned Herbalist. The company has quite a cult fallowing over the years and is respected for the quality of ingredients and research.

“Dr. Sebi studied herbs in Africa, the Caribbean, North America, and Central and South America. In Mexico he met an herbalist who alleviated all of his health complaints and explained to him that being from Africa, he should follow an original African diet!

Inspired by the mighty healing potential of herbs, Dr. Sebi went on to create natural vegetation cell food compounds that clean and replenish the body, the first prototypes of Dr. Sebi’s Cell Food.”

The line has everything from Medicinal Teas, Extracts, Supplements and Essential oil blends. His Bromide Plus capsules are consistently sold out. The website is full of information and you can learn more about Dr. Sebi. Dr. Sebi’s research has also been published into many books on nutrition and herbs as well. You can also find some podcast that he was interviewed in when he was alive as well.

Partake

Denise founder and CEO of Partake and her Daughter Vivienne

I can personally put my seal of approval on this yummy brand. I first found them in my local Trader Joe’s. These yummy cookies maybe small in size but have a lot of flavor with a crunch without crumbling like a lot of Gluten Free and Vegan products. The company is run and started by Denise Woodward a fed up Mom that could not find clean and tasty ready made snacks for her Daughter that was diagnosed with multiple food allergies. The cookies are certified Gluten Free, Non GMO, Vegan and Glysphote Residue Free. The cookies are also free of: peanuts, eggs, dairy, gluten, tree nuts, artificial flavors, preservatives and GMO’s. Denise has used her platform and her previous corporate knowledge to advocate for Black Female run and owned businesses. She created a mentor ship within her company to bring more opportunities for Black women into the Food industry. She is also a part of a food the Food Equality Initiative:

“Food allergies affect 1 in 13 children across our country, and according to Food Allergy Research & Education (FARE), Black children are at a significantly higher risk of developing these allergies. Getting safe food into the hands of food insecure families with food allergies is a top priority for Partake. We are partnering with Food Equality Initiative to ensure families in need have access to the food, education and advocacy they deserve.”

Black Zen

Black Zen co-founders Jasmine and Stacey Johnson

Black Zen Podcast

Co-founded by sisters Jasmine and Stacey Johnson is a company that seeks to bring the art and practice of Meditation to the Black and Brown community by “removing any and all social and financial barriers that restrict Black and Brown communities from discovering the benefits of meditation, and to make all communities feel included and seen in the wellness space” These ladies have been going strong for over 15 years and have been featured in the likes of Fastcompany, and Essence publications. You can listen to them on their podcast that usually post weekly. Check out their website to get more information on their services and learn more about meditation.

Ailey Extension

ALVIN AILEY AMERICAN DANCE THEATER CELEBRATES 60 YEARS OF EXCELLENCE WITH THE PHILADELPHIA PREMIERE OF RENNIE HARRIS’ NEWEST WORK "LAZARUS" AND OTHER ACCLAIMED WORKS, MARCH 1-2, 2019

Ailey Extension is an online and in person dance studio that brings the world famous Alvin Ailey American Dance Theater to you. Currently you can sign up for online Dance and fitness classes: Afro-Brazilian/Samba, Afro-Cuban, Contemporary, Barre Fitness, Jazz, Modern, Mambo, Salsa, Yoga, Stretching, Hip Hop, Ballet, Tap, Pilates and West African movement classes in live form. If you don’t know who Alvin Ailey is you should for sure look in to him and his Dance Company. The company is a New York City staple and the first world renown Black dance company of its kind. I have taken many master classes with his company members over the years and it was an experience of a life time. So if you are tired of the fitness apps out there or want to try something new then sign up and experience the world of Alvin Ailey.

Spotlight on Black Health and Wellness Influencers

For the month of February I wanted to focus and high light Black people that are making a difference in the Health and Wellness community that are breaking through a very White predominate space. This will be for the whole month of February and possibly you will discover a new brand, Chef, Podcaster, Researcher, Physician or Specialist that you didn’t know was out there making their contribution to keep us fit, healthy and looking and feeling our best!

For our first installment of this series we focus on Food and Nutrition. These five individuals are breaking bearers in the Nutrition and Food space.

Kevin Curry, famous for his blog, app, book called Fitmencook. Kevin is a very energetic guy that loves to cook and loves to make food taste good and be easy to make in the most healthful possible way. I love his app and quite a few people I know use his app daily. He has something for everyone and with just about any dietary need you can imagine. Click on any of the above links in Blue to learn more about his recipes and advice.

Jessica Jones and Andy Lopez of the popular Food Heaven Podcast are telling it like it is! These two are all about living more healthy balanced lives without restrictive diets and quick fixes. They are real world experts as registered dietitian nutritionists. They give the science and the facts in a real world approach. Click here to learn more.

Shawn Stevenson is a long time fitness and nutrition expert and founder of the Advanced Integrative Health Alliance. He is an author of a New York Times best selling book called Sleep Smarter and Eat Smarter. His wildly popular The Model Health Show is always at the top of the Apple’s Podcast charts. His information is well researched and shares only per-reviewed studies, so you can count on what he is educating us on is of great value. His personal story is inspiring of how came to the Nutrition and Fitness space. You can click here to read more about him.

Bryant Terry is a James Beard Award-Winning chef that specializes in Plant based recipes. I have been cooking from his cookbooks for years. To me he is basically a food god with the likes of Thomas Keller! He takes being Plant based to another level of pure YUM! He has published several cookbooks and is an activist for a sustainable food system. His current home is in San Francisco were he is the Chef-in-Residence for the Museum of the African Diaspora. Click here to read more about this wonderful and inspiring Man.

I hope you all take time to dig in and learn more about these amazing people. I know Bryant Terry has been a huge influence in my life and maybe one or all them will be for you to!

Happy Wellness Wednesday!

Shara

• Cooking
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jun 29, 2021 Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen Jun 29, 2021
• Happy Home
  • Jun 29, 2021 Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen Jun 29, 2021
• Health
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jun 22, 2021 Summer Series- SkinCare Jun 22, 2021
  • Jun 15, 2021 Summer Health Series- Barbecuing Jun 15, 2021
  • Jun 2, 2021 Summer Kick Start Cleanse Jun 2, 2021
  • May 4, 2021 Performance Recovery Series for the Month of May May 4, 2021
  • Apr 27, 2021 Smoothies that Keep You Full Apr 27, 2021
  • Apr 19, 2021 Seasonal Allergy Remedies Apr 19, 2021
  • Apr 13, 2021 Omegas- Essential Fatty Acids Apr 13, 2021
  • Mar 30, 2021 Medicinal Mushrooms Mar 30, 2021
  • Mar 24, 2021 Ayurvedic Medicine Mar 24, 2021
  • Mar 17, 2021 Love Your Liver and The Rain Barrel Effect Mar 17, 2021
  • Mar 9, 2021 Sugar Addiction Mar 9, 2021
  • Feb 23, 2021 Spotlight on three Powerful Female Black Health and Wellness Professionals Feb 23, 2021
  • Feb 18, 2021 Spotlight on Black owned Health and Wellness Businesses Feb 18, 2021
  • Feb 3, 2021 Spotlight on Black Health and Wellness Influencers Feb 3, 2021
  • Jan 27, 2021 Signs of Magnesium Deficiency Jan 27, 2021
  • Jan 19, 2021 Wellness Wednesday-Microbiome Jan 19, 2021
  • Jan 13, 2021 Wellness Wednesday- Metabolic Health Jan 13, 2021
  • Jan 10, 2021 Eat smarter... Jan 10, 2021
• Skincare
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jun 22, 2021 Summer Series- SkinCare Jun 22, 2021
• Wellness Wednesday
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jul 5, 2021 Summer Series- Book Recommendations for a Summer Spent Indoors Jul 5, 2021
  • Jun 29, 2021 Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen Jun 29, 2021
  • Jun 22, 2021 Summer Series- SkinCare Jun 22, 2021
  • Jun 15, 2021 Summer Health Series- Barbecuing Jun 15, 2021
  • Jun 2, 2021 Summer Kick Start Cleanse Jun 2, 2021
  • May 11, 2021 Cross Training for Recovery and Performance May 11, 2021
  • May 4, 2021 Performance Recovery Series for the Month of May May 4, 2021
  • Apr 27, 2021 Smoothies that Keep You Full Apr 27, 2021
  • Apr 19, 2021 Seasonal Allergy Remedies Apr 19, 2021
  • Apr 13, 2021 Omegas- Essential Fatty Acids Apr 13, 2021
  • Mar 30, 2021 Medicinal Mushrooms Mar 30, 2021
  • Mar 24, 2021 Ayurvedic Medicine Mar 24, 2021
  • Mar 17, 2021 Love Your Liver and The Rain Barrel Effect Mar 17, 2021
  • Mar 9, 2021 Sugar Addiction Mar 9, 2021
  • Mar 4, 2021 Fiber Fueled Mar 4, 2021
  • Feb 23, 2021 Spotlight on three Powerful Female Black Health and Wellness Professionals Feb 23, 2021
  • Feb 18, 2021 Spotlight on Black owned Health and Wellness Businesses Feb 18, 2021
  • Feb 3, 2021 Spotlight on Black Health and Wellness Influencers Feb 3, 2021
  • Jan 27, 2021 Signs of Magnesium Deficiency Jan 27, 2021
  • Jan 19, 2021 Wellness Wednesday-Microbiome Jan 19, 2021
  • Jan 13, 2021 Wellness Wednesday- Metabolic Health Jan 13, 2021
  • Jan 10, 2021 Eat smarter... Jan 10, 2021

Signs of Magnesium Deficiency

Do you have any of these unexplainable issues:

• Depression

• Migraines

• Chronic Pain

• Eyelid Twitching

• Fatigue and Irritability

• Muscle Cramps

• Soreness after work outs that persists

• Inefficient blood sugar Metabolism(pre-diabetes)

• Poor Sleep

• Cognitive Delays

• Age related Memory Disorders

• Heart Disease

• Mal-absorption of vitamins and minerals and other gut related issues

The World Health Organization states that 75% of the worlds Adults are deficient in Magnesium with the highest amounts in the United States. This correlates with our sky rocketing amounts of diabetes and, dementia, obesity and depression. A lot of this can be contributed to our poor diets and because our food system is deficient in nutrients because of factory farming in toxic soil and fast food consumption. Also consuming alcohol in large amounts or poorly controlled diabetes can contribute to loss of Magnesium.

Supplementation is key to getting what we aren’t getting from our food supply. Now more than ever we are asking our bodies to perform at higher levels of function and most aren’t taking care of our bodies in the way we should. At this point we should all be treating ourselves like Olympic athletes with nutrition and recovery to perform and to fight off disease. Magnesium is a good first step to helping your body perform.

There are many forms of Magnesium and do different functions in the body. The seven majors are:

• Magnesium Bisglycinate (Glycinate)- helps with relaxing the body to prepare for sleep, muscle relaxation and eases anxiety, health bone density, controls blood sugar, abnormal heart rhythms, premenstrual syndrome symptoms. Flexibility in the muscles and joint pain relief. Best all around.

  Best taken: Orally in pill or powder form daily at the same time

• Magnesium Citrate- great to relax the digestive system to help with elimination

  Best taken: at night or in the morning in a powder or liquid form

• Magnesium Threonate- improves overall mental health, well-being, cognition, learning and memory. Relaxation and sleep.

Best taken: taken in pill form or powder in the evening with food

• Magnesium Malate- gives energy, muscles performance, and minimizes cramps, fatigue after exercise. Reduces migraines and depression. Stomach upset and acid reducer and laxative in higher doses. Also can help with menstruall cycle cramps.

  Best taken: Orally in pill or powder form before bed or in the morning.

• Magnesium Chloride- helps with cramps and sore muscles, recovery and tension release.

  Best taken: topically in a message blend, spray or oil for bath can be taken orally safe for all ages

• Magnesium sulfate- better know as Epson Salt and used for muscle soreness and stress reduction. Even if you aren’t nursing a injury its recommended to soak in Epsom Salt weekly.

  Best taken: topically and in a warm bath water as a soak

• Magnesium Orotate- construction of genetic material including DNA doesn’t have a laxative effect,

Men and Women are recommended to consume 420 milligrams for Men and 320 milligrams for Women per day, but this depends on your lifestyle you could need more. We can get some magnesium from food like beans, bananas, avocados, dark chocolate and almonds but supplementation is still recommended.

Link to Podcast

If you rather listen to this information through out your day Dave Asprey is a great source of information and is a trusted in the nutrition community. He is the creator of Bulletproof Coffee and is a three time New York Times bestselling science author. In this podcast he goes of the seven major forms of Magnesium and how they can make your body run better and possibly change your life. Dave has over 5000 listeners, trust me its worth the listen!

Brands that have a great track record for there purity and effectiveness:

Oral Forms

Link to Thorne

Link to Ancient Nutrition

Link to Megafoods

Link to Thrive

Link to Pure Encapsulations

Link to Thorne

Link to MoonJuice

Topical Forms

Link to The New Co

Link to Thrive

Link to iherb

Link to Ancient Minerals

Link to Salt Works

Sources: https://www.healthline.com/nutrition/magnesium-types#10.-Magnesium-orotate, https://www.webmd.com/diet/supplement-guide-magnesium#1 https://www.hsph.harvard.edu/nutritionsource/magnesium/https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food,

Disclaimer: All statements are my opinion and not to be used as medical advice. Contact your medical professional to clarify or start all and any new protocols.

Wellness Wednesday-Microbiome

Happy Wellness Wednesday! We have talked about understanding eating to loose body fat and gain muscle and then dove into what is Metabolic Health. Now, we need to understand what Microbiome is and why it is key to out optimal health. If our Microbiome is healthy we can see results in changes to our diets and fitness goals at a faster rate. Microbiome defined by the Center for Egocentrics & Environmental health from the University of Washington: 

We humans are mostly microbes, over 100 trillion of them. Microbes outnumber our human cells ten to one. The majority live in our gut, particularly in the large intestine. The microbiome is the genetic material of all the microbes — bacteria, fungi, protozoa and viruses - that live on and inside the human body. The number of genes in all the microbes in one person’s microbiome is 200 times the number of genes in the human genome. The microbiome may weigh as much as five pounds. The bacteria in the microbiome help digest our food, regulate our immune system, protect against other bacteria that cause disease, and produce vitamins including B vitamins B12, thiamine and riboflavin, and Vitamin K, which is needed for blood coagulation. The microbiome was not generally recognized to exist until the late 1990s.

Link to article

So what does this mean for your health? Everything!  Fat loss and creating a healthy body that can fight disease. A higher performing brain, circulatory system nervous system and so on.  If our gut can absorb all the nutrients and good fats and fiber properly and not be hindered by poor nutrition or just plan lack of knowledge we will be healthier, happy and stronger.  So today I am featuring two podcast by my new favorite Shawn Stephenson and my forever favorite Rich Roll. 

Link to Podcast

Shawn explains the microbiome and goes into the microbiome fat loss connection. He brings up and dives into a compelling peer reviewed studies to help us understand this connection and the importance of the Microbiome. If you are doing everything right and still cant loose those love handles or stomach fat this is a great podcast to listen to. You want to metabolize food more efficiently to build muscle mass? Or possibly dealing with bloating and digestion issues? Fatigue, sleepiness nights, poor recovery from hard work outs or even easy work outs? Well, Shawn might have the answers to these questions and issues. 

Link to Podcast

Rich, as always, does a stellar in-depth interview. His interview with Dr. Will Bulsiewicz gives us the break down and the knowledge on optimizing our Microbiome in a Pandemic. Dr. Bulsiewicz is an expert in his field as a Gastroenterologists and considered by many as the Gut Guru. He is a graduate of Georgetown School of Medicine and Chief Gastroenterology fellow at University of North Carolina Hospitals and the list goes on and on. He is an author and has written and conducted many peer reviewed published studies on Gut health. He goes into protecting your body from viruses, weight management and amping your immune system through gut health. 

Hopefully we all will gain a greater knowledge of how our bodies work and be better for it!

Have a wonderful day!

Shara 

Eat smarter...

New Years comes and gym memberships go up and we make resolutions to get in shape loose body fat or gain muscle mass. COVID is making getting shape even harder and going to the gym is more limited and more chancy, but here is news for you! Losing body fat and gaining muscle mass is more about food then anything else! People in both camps need to eat more and a lot more then they think, but eat the right food in larger quantities through out the day. Eating less calories is a 80’s concept that needs to be thrown in the trash and left in a landfill. You actually eat less you gain more body fat because your body goes into famine mode and saves every bit of fat you eat, especially this is true for Women. For some men that have higher amounts of estrogen from being obese this is true as well. Men that work out hard and don’t eat enough of the right food end up using all the muscle they are building for fuel. This is why they become so thin and wonder why they cant put on muscle mass. Your body is a machine and most don’t understand it so with these two podcast you will have a greater understanding. 

First is interview by the Skinny Confidential His&Hers Podcast with Diet Coach Erik Young on how you can manage and loose body fat while eating what you want. This podcast just made so much sense. You will love it! Helpful for Men and Women.
Link to podcast

The next is a interview by the Wellness Mama with Shawn Stevenson. His book called Eat Smarter goes deep on the science behind what we actually know about food. If you have dieted and lost some weight and it bounced back or have struggled with fat loss or muscle gains this will explain it all. Shawn is a leading researcher in this field and his work will change your life.
Link to podcast

 I also found this app quite handy is counting Macros to figure out if I am getting the right nutrition as well.
Link to App

I have tried many types and this seems to do what I want without being too complicated.

I hope these podcast give you some helpful information and maybe you will think more about what you eat and see some results.

Have a great day!

Shara

• Addiction
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