Jump Start to Healthy Eating
Losing weight and staying healthy is 80% diet and 20% exercise. Though I love any and everything involving food, eating whatever I want and having to exercise to make up for it is way less appealing than making some changes in my diet and not exercising as much (mostly because I haven’t gotten to the euphoric feeling that people talking about with said exercise). So the first thing I did was have a come to Jesus moment with myself and understand that this was going to be a lifestyle change and not a veggies today and french fries tomorrow type of thing. The easiest way to achieve this goal in my opinion is to make small changes along the way and once you’re comfortable with that change, then try something else. So when attacking this lifestyle change, I did what most people do and went to Pinterest.
One thing that I have found helpful (and quite delicious) are healthier substitutions. I came across the chart above while searching on Pinterest, and though I haven’t tried all of them, I will say that the ones I have tried (the avocado and the greek yogurt substitutes) have actually been very delicious. One last thing that I have recently been substituting is meat. I have pretty much eliminated red meat from diet and am slowly working on pork (chicken sausage is actually very tasty). I try to stick to organic meat, and if my budget doesn’t allow I at least do antibiotic/hormone free. I have found that those meats actually taste better and again do not leave you feeling so sluggish. Trader Joe’s is a great place to find those items for decent prices, and every now and then Publix will place their Greenwise brand on the BOGO list so keep those eyes peeled!
As I continued scrolling through Pinterest, I searched “healthy clean eating”, and it was very discouraging. You want me to replace mashed potatoes with cauliflower, and where exactly is the cheese and the butter? But I decided to step outside of my comfort zone and try some of these recipes and so far it has been a really amazing experience! So I thought I would share some of them with you (click the title to get recipe):
One thing that I have found helpful (and quite delicious) are healthier substitutions. I came across the chart above while searching on Pinterest, and though I haven’t tried all of them, I will say that the ones I have tried (the avocado and the greek yogurt substitutes) have actually been very delicious. One last thing that I have recently been substituting is meat. I have pretty much eliminated red meat from diet and am slowly working on pork (chicken sausage is actually very tasty). I try to stick to organic meat, and if my budget doesn’t allow I at least do antibiotic/hormone free. I have found that those meats actually taste better and again do not leave you feeling so sluggish. Trader Joe’s is a great place to find those items for decent prices, and every now and then Publix will place their Greenwise brand on the BOGO list so keep those eyes peeled!
As I continued scrolling through Pinterest, I searched “healthy clean eating”, and it was very discouraging. You want me to replace mashed potatoes with cauliflower, and where exactly is the cheese and the butter? But I decided to step outside of my comfort zone and try some of these recipes and so far it has been a really amazing experience! So I thought I would share some of them with you (click the title to get recipe):
The Power of Healing
Childhood adversity is described as childhood trauma in the form of parental illness, drug addiction, abuse, neglect, or exposure to violence. These adversities cause tremendous stress at an early age and can have long term effects such as autoimmune disease, heart disease, cancer, depression, and relationship issues. You don’t have relationship problems. You have unresolved childhood trauma that is disguised as relationship problems now surfacing in your adulthood. I have a strong urge to educate people on the effects of childhood adversity because I have been affected. I procrastinated writing this because I still deal with the affects. Although my siblings and I are adults, we are still struggling with these adversities from our parents. My Story A little about my own childhood; I am the oldest of four on my mother’s side. I am the only child of color (Black and White) within my household. My mother raised us as best as she could and never looked back to reconnect with my father, who is currently serving ten years in prison. My childhood adversities started with my identity. None of my siblings understood the challenges that people of color experience in America. I was exposed to parental drug addictions, violence, and sexual abuse. I remember our “father” selling items in our home for drugs. The norm meant that my younger brother got beat excessively with random objects around the home and I was careful not to speak up or I would be next. Other family members who lived with us taught us toxic ways to love one another. I didn’t want to continue living in that abusive home. I knew that I had to break those toxic cycles to change the next generation. At eleven years old, I begged my Mom to let me move in with my grandparents. They fed me, loved me, and taught me manners. I thank God for them because they inspired me to turn my life around. At the age of fourteen, my Great Grandmother passed away. She was the Big Mama who held our family together. To prove that good mothers could exist beyond the odds of poverty, I came up with the crazy idea to have a child of my own. Without much parental supervision I did just that. I did not consider how this decision would impact the rest of my life. However, I successfully broke those traumatic cycles and gave my daughter a better childhood. |
Let’s raise children that won’t have to recover from their childhoods.
“We can’t protect every child from the bad things that are happening, but we can change how we respond as a society”. -The Deepest Well by Nadine Burke Harris. The Healing Process I became intentional with giving my daughter attentive love and affection. I could not shield her from all the dark in the world but I could be the light in her world. As I raised my daughter, I struggled with depression and major commitment issues. I had a very hard time trusting people, even my own family. It was difficult for me to make friends in school so I isolated myself from the crowds and focused on school, mostly from home. As I continued to raise myself and my child, I purposefully shielded her from my inner thoughts and did not want them affect her. In the end, I am the only one who can give my children a happy mother who loves life. It has taken many years and a couple more children to learn the right self-care rituals that work for me. I love a nice hot bath, the right soul grasping music and a several lit candles. This was the beginning of my healing process. This can be the beginning of yours too. Seek time for self care, “me time”. Healing the soul takes time and efforts. Writing can release a lot of pent up emotions. If you are self- conscious about exposing your vulnerability on paper, write down your thoughts and burn the pages. This is beneficial to the healing process. Seeking professional help is also therapeutic. Many people do not want to see a therapist, however, they are trained to help you work through your thoughts and suppressed memories that may have built up over the years. Some people just simply aren't ready to take that next step. If so, you may want to consider mindfulness meditation, yoga, and surround yourself with positive people. It’s important to heal from childhood traumas so that you can build healthy relationships with others. There IS healing to come and HOPE for tomorrow. -Chelsie Brewer |
Breathe in, Breathe Out
Since this month is Mental Health Awareness Month, choose to be take care of myself with intentionality. Sometimes we are so caught up in the hustle and bustle of our everyday lives that we neglect to care for our minds, bodies, and souls. Self-care is a simple concept it doesn't take much to do it.
Take a break from life and rest those racing thoughts. Take some time to meditate and pull out your old journal of dreams and find your center. When life spirals out of control, I connect with my Chakras to restore balance.
Take a break from life and rest those racing thoughts. Take some time to meditate and pull out your old journal of dreams and find your center. When life spirals out of control, I connect with my Chakras to restore balance.
Chakras are the seven centers of spiritual power in the human body. You may have blocked Chakras you're feeling “off”. Prioritizing your mental health will balance your Chakras. The Chakras include:
● Solar plexus
The ability to control your life in confidence.
● Root
Feeling of being grounded; strong foundation.
● Crown
Ability to feel a complete spiritual connection.
● Heart
Ability to love.
● Third Eye
Ability to focus on purpose.
● Sacral
Our connection and ability to accept others.
All of these components work in harmony to fuel your emotions. When one is off balance, you’re more inclined to spiral into emotional distress. Don’t be afraid to break away from life’s responsibilities for a moment. You deserve it. ❤
For more information about finding your center in chakras, check out the site below.
https://www.mindbodygreen.com/0-91/The-7-Chakras-for-Beginners.html
-JaKayla Carrigan
● Solar plexus
The ability to control your life in confidence.
● Root
Feeling of being grounded; strong foundation.
● Crown
Ability to feel a complete spiritual connection.
● Heart
Ability to love.
● Third Eye
Ability to focus on purpose.
● Sacral
Our connection and ability to accept others.
All of these components work in harmony to fuel your emotions. When one is off balance, you’re more inclined to spiral into emotional distress. Don’t be afraid to break away from life’s responsibilities for a moment. You deserve it. ❤
For more information about finding your center in chakras, check out the site below.
https://www.mindbodygreen.com/0-91/The-7-Chakras-for-Beginners.html
-JaKayla Carrigan
Does That Make Me Crazy?
If you weren’t aware, May is Mental Health Awareness Month. With our hectic schedules and balancing acts we call life, mental health is often one of those things that gets pushed to the back burner. Even if we do recognize there may be a problem, we ignore it and push through hoping to eventually get over it, or assume that it could never be us. But in actuality we are often in good company. The National Alliance of Mental Illness states that 1 out of 4 adults, 20% of teens aged 13-18 and 13% of children aged 8-15 experience mental illness in 1 year. Half of these symptoms are seen beginning at the age of 14. The numbers don’t lie.
Negative connotations associated with mental health do not make it easy for people to feel comfortable about seeking help. It could be the fear of being called the “C” word, or being perceived as not strong enough to handle your feelings and emotions. Sometimes when we attempt to get direction from our elders and even sometimes our peers, they dismiss these issues and insist we can “pray these issues away”. That God is all we need to improve our situation. We may even discourage ourselves, thinking we aren’t normal – that we don’t fit the mold of our friends and family because of the way we think or the feelings we have. Unfortunately these feelings impact minority communities the most. African-Americans and Hispanics seek treatment at about 50% less than Caucasians and 30% Asian Americans.
Signs & Symptoms
There are some signs that you should look out for, particularly with anxiety and depression. Keep in mind that it is normal to feel some or all of these things at times in life, but if these symptoms are progressing I would definitely consider further evaluation. Depression may be present in your life if at least 5 of these symptoms have occurred consistently for 2 weeks or more:
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Suggestions to Find Help I talked to a couple of my friends who are therapists and who have sought therapy and, combined with my own experience, compiled a list of tips to consider when looking for a therapist:
Please remember if you are having thoughts of harming yourself or someone else, those are emergencies and you should call 911. Jenifer Lewis said it best, “You have to look in the mirror… and say – before you can grow into anything – you have to say you love yourself.” Don’t be afraid to get the help you need. - Dr. Shari Calicker, MD Board Certified Family Medicine Physician www.doctormrs.com @thisisdoctormrs - all platforms *Emerging Black does not own rights to these images |
Time to Reset, Spring in to action!
It is that time of year! Earth is in a state of rebirth and renewal. For centuries, men have celebrated or acknowledged this time of year. The changing of the seasons from the short, dark and cold days of winter to the warm, sun and rain-filled days of spring. The softening of soil, allowing green stems and fragile leaves to poke through. The varied shades of green, white, pink, and yellow buds of promised flowers, leaves and fruit. The sweet smell of newly bloomed flowers fills the air. Now when it rains, you smell the aroma it releases when it hits the awaiting earth. The promises that come with the new season.
Many of us have a tradition of cleaning. Putting away winter’s heavy, lined clothing and taking out the lighter spring and summer apparel. It’s time to clean the entire house for the season. Lifting all of the windows and airing out the house, releasing the smells of winter cooking and other cooped up aromas. Welcoming the sweet aromas of flowers as they come into full bloom. You have completed your annual Spring chores, now what are you going to renew or reset for yourself? There are several times a year that I reset. I reflect on health, habits or mindsets that I have developed over the last season. I examine the health of my thoughts, feelings and actions. They usually include my relationship with God, self, fiancée, family and my job. The latter being the most challenging. It is easy to reset your thinking and actions when it comes to something you can control but another thing entirely when it involves a person or entity where you never had control. So just like you plan to conquer the house and yard, task by task, you should prioritize yourself in the same manner. Let’s start with; Relationship with God I had a bad habit of running away from God when things got stressful. It used to be because I was very angry with God for a long time and didn’t think I should be angry (thought it was sinful). I also thought He shouldn’t have to deal with my petty anger. God has blessed me by surrounding me with His servants who help me grow which include my fiancée, children and friends. God has blessed me with an amazing church and anointed leadership, especially my Pastor, Reverend Dr. Alyn E. Waller, Senior Pastor of Enon Tabernacle Baptist Church. I am blessed to be on a spiritually-rich diet. My next step is to join a ministry and get more involved in my church. I plan to join the education ministry. Health When was your last doctor’s appointment? If it was recent, did you follow up on all of the tests and recommendations? When was your last visit to the dentist’s office? Have you felt a nagging pang and was hoping it go away? Do you have a bad tooth and keep putting it off because you hate the dentist and his or her nasty little drill? Did you skip any appointments because of foul weather or it was way too cold to venture out? It will wait. Schedule a doctor’s appointment as soon as you finish this article. Check your schedule to see which day is open. Do you need an evening appointment, make sure you have a doctor that has evening and weekend hours? |
If you are in your late teens and early twenties, do you have a doctor? Did you get a new doctor after you outgrew your pediatrician? I can’t tell you how many times I have stopped my staff in the midst of a meeting after they told me about being ill or having allergies. I sat with them, we found a doctor and I made them schedule an appointment right there. Schedule your annual physical. Don’t wait until something is wrong. Men and women should do all of your self-checks no matter how old you are.
According to Lifehacker.com, https://lifehacker.com/three-self-exams-everyone-should-perform-regularly, the three self-checks are breast (men and women), testicles, and skin. Did you pack on some pounds during the winter? I know I do every winter and it is annoying. The annual Spring race to lose weight to fit into some cute outfits and bathing suits. The long trudge to the cabinet or refrigerator in utter defeat, grabbing for a chocolate treat to drown my sorrows from anticipated failure. Start small and give up one guilty pleasure. I did something I never thought I could do. I gave up the one thing I swore I would be buried with, sugar! In response to all of the stories about how everything causes cancer, I used to tell my family to bury me with a five-pound bag of sugar, one pound of butter, a pack of bacon and do not forget my coffee! I only have five table spoons a day in 24-32 ounces of coffee. I think I only drink 12 ounces some days. Add something healthy to your diet. Try something new. My boss treated me to lunch and bought Vietnamese soup with chicken. It was a little spicy, but it was good. I have smoothies for breakfast. Purchased healthy snack bars and added raw greens to my diet. I still struggle with my water intake, but I am working on it. Job What is your current attitude about your job and the work? Is it a healthy attitude? Are you happy? If you are happy, get on your knees right now and praise God! Everyone cannot say they are happy with their job. Is it the tasks or the people? If it is the work, you have some reflecting to do. Unless you transfer, find another role that provides equal pay or find another job, it is your attitude towards the work that must change. My mother (God bless her soul, and may she rest in peace) said, “Always remember the check!” Meaning when you get frustrated with your job, always think about the check to get you through. If that does not work, then maybe you need a change of scenery. Just don’t leave the one until you find another. Unless, you are in danger of losing it. |
had a boss that took pleasure in humiliating me on a daily basis. She was miserable and in the midst of an alcohol addiction. She accused me of using my daughter as an excuse during a meeting when my newly diagnosed, diabetic daughter was facing being re-admitted to the hospital. She was pissed when I helped a colleague struggling with training materials and I feared she was about to drop everything. I had a flash thought of beating her to death and burying her body in the Chesapeake Bay. I knew that I had to go and go soon. I looked for a new job as soon as I got home. I left that company for a year and a half. I returned after she was fired to enjoy the last 15 years. It is better to find a new job than to leave too late and face horrible consequences because of pride.
Relationships I always reflect on what I do, used to do, and explore ways to improve. I love making other people happy but right now I am extremely stressed by a very demanding job and a chronically ill adult daughter who is currently in and out of hospitals and resides in a nursing home. I know that some things suffer but I always check-in with my fiancée and loved ones to make sure they are relatively happy. I could do better with checking on the elders in the family. That is my goal for this year. Self-care What do you do for self-care? Do you plan activities to refresh, relax and reset? When was the last time you planned a vacation? Do you schedule sleep? Do you plan mental health days? I know many people who put themselves last on the list. I know a lot of people who take staycations and do chores. Then they wonder why they are so uptight? I plan trips and activities around the people and things I love. The one thing I must plan is I have to return to therapy. You must take care of your brain if you don’t it can’t take care of you. I have some issues to address around loss and the evolution of my grief from losing my mom and dad so close together. I always assess my mental health. I guess it is about that time. Writing is relaxing, cathartic. I have grown to love myself, and love to nurture myself. I can be alone and meditate without fear and anxiety. Lastly, I love you too! Take care until our next chat. Shelley Thomas Special Note from Emerging Black: Once again, thank you for taking your time to read our content. Please continue to go forth and prosper. From all of us here at Emerging Black. |
The benefits of Your Social Well-being and a Stress-free life
Between paying bills, managing households and raising children, life can get pretty demanding. Prayer, meditation, confiding in Pastors, family and friends can be great stress-relievers and very conducive to our social well-being. Our social well-being involves building healthy and supportive relationships even during the most difficult times. With life comes happy moments and even discouragement but we should try to focus on positivity. According to doctors, less stress and positive thinking leads to major health benefits such as:
Practice overcoming stress and negativity. Don’t let your stress take you to the grave. The world is depending on you. Sources: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 -Twanda McBride |
Letter from Emerging Founders D E A R R E A D E R S, Thank you all so much for supporting our endeavors as we bring more content to you all. Your readership is unmatched and your willingness to be apart stirs our utmost gratitude. We consider it an honor and we thank you for taking your time to serve alongside us as we serve the community. If you all would like more content on specific subjects, let us know by emailing [email protected]. If you are interested in writing with us, please email us as well. We look forward to bringing you more content. Sincerely, The Founder of Emerging Black |
Let that hurt GO Sis...and Bro
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T he phrase “Let that hurt go sis” became very popular last year. People use it to commemorate women who make conscious decisions to forgive others and choose to no longer remain suppressed to the hurt. We’ve all dealt with some type of trauma. Whether it was life-changing or just a simple life lesson, it still leaves an imprint on us. Trauma can lead to mental illnesses, stress, it tears down the psyche, and drains you. When I was growing up the phrase “What happens in this house stays in this house” was tossed around a lot. Traumatic incidences were swept under the rug, so we were left to deal with them alone. Most African Americans silently suffer from mental illnesses because of the stigma within our community. Letting go of that hurt will benefit you in the long run. It will be a difficult process but it is equally important to maintain your mental health and find healing in those traumatic experiences in your life. If you don’t, stress and trauma can slowly chip away at the body. My advice is to learn to cultivate a delicate balance between your mental health and physical health. Explore stress-relievers like Yoga and meditation. Whatever you’re holding on to, learn to make peace with your past and seek the healing that you need. Soon enough, letting go will become easier than holding on. -JaKayla Carrigan |
Swap to Save YOUR Life by Jakayla Carrigan
What if I told you that a simple food swap could change your life forever?
African Americans have the highest rates of diabetes and cancer. According to Cancer.org, 13.2% of African Americans over twenty have been diagnosed with diabetes. We are also 1.7 % more likely to get diabetes than any other ethnic group. African Americans also have the highest death rate and shortest survival rate for various types of cancers. Incorporating light exercise, fruits, herbs and vegetables can transform your life in a healthy way.
Dieticians suggest that these simple life changes can help kick those unhealthy eating habits and lessen your chances of cancer:
It is our responsibility to maintain our temples through natural resources and practical solutions such as exercise. Light exercise is also great because it can require less strenuous activities--just keep your heart rate up!
Transitioning to a healthy lifestyle won’t happen overnight; it’s a gradual process. Start out with swapping a bag of chips for pretzels. Discipline yourself to choose baked chicken over fried. Instead of eating a Snickers bar for desert, try eating your favorite fruit. Also, try frying your foods in grape seed oil. Imagine your life cancer-free.
Choose to live a radically healthy lifestyle and become your best self now.
Dieticians suggest that these simple life changes can help kick those unhealthy eating habits and lessen your chances of cancer:
- Goji berries are high in antioxidants that helps memory, stops cellular damage and prevents heart disease.
- Tart cherries and black berries contains anthocyanin that helps protect the body from cancerous pathogens.
- Aloe Vera is beneficial to reducing your chances of prostate cancer
- Clementines are improves the health of your heart
- Celery is rich in apigenin which kills 86% of lung cancer cells in vitro.
- Grape seed oil improves immunity and prevents various types of cancer.
- Pumpkin seeds and Pichuberries contain compounds that fight cancer and protects against diabetes
- Mangoes decreases inflammation associated with colon cancer, breast cancer, leukemia and prostate cancer and is a natural remedy for high blood pressure.
It is our responsibility to maintain our temples through natural resources and practical solutions such as exercise. Light exercise is also great because it can require less strenuous activities--just keep your heart rate up!
Transitioning to a healthy lifestyle won’t happen overnight; it’s a gradual process. Start out with swapping a bag of chips for pretzels. Discipline yourself to choose baked chicken over fried. Instead of eating a Snickers bar for desert, try eating your favorite fruit. Also, try frying your foods in grape seed oil. Imagine your life cancer-free.
Choose to live a radically healthy lifestyle and become your best self now.
Sleep: The Best Kept Secret
I remember growing up always hearing my favorite rappers say, “You can sleep when you die.” It was implied that if you were asleep instead of awake constantly attempting to fulfill your dreams then you weren’t serious about reaching them. This culture still exists today – however I am here to let you know that Diddy was wrong *shrugs*. While it is true that sometimes sleep must be sacrificed for success, this should not be the routine. Lack of sleep can not only have serious effects on your physical as well as your mental health, but it can also tell us a lot about both.
I remember growing up always hearing my favorite rappers say, “You can sleep when you die.” It was implied that if you were asleep instead of awake constantly attempting to fulfill your dreams then you weren’t serious about reaching them. This culture still exists today – however I am here to let you know that Diddy was wrong *shrugs*. While it is true that sometimes sleep must be sacrificed for success, this should not be the routine. Lack of sleep can not only have serious effects on your physical as well as your mental health, but it can also tell us a lot about both.
First, let’s talk about how much sleep we should be getting. Based on a recent study performed by the National Sleep Foundation, your recommended amount of sleep is based on your age range:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger adults/ Adults (18-64): 7-9 hours
Older adults (65+): 7-8 hours
The amount of sleep you may need within that range depends on your answer to a couple of questions – 1. Are you still sluggish after waking up? 2. Do you depend on caffeine to get you through the day? 3. Do you feel sleepy when driving? If the answer to any of these questions is yes, then you either need to increase the amount of sleep or the quality of sleep that you do have. How do you improve your quality of sleep? I’m happy you asked.
Let’s talk sleep hygiene. There are a few simple things that may be preventing you from falling and/or staying asleep.
Stay away from stimulants such as caffeine and nicotine close to bedtime – I usually tell my patients to avoid stimulants at least 4 hours before bedtime. Really staying away from liquids close to bedtime will decrease your chance of waking up throughout the night.
Try not to drink too much alcohol right before bed. During the second half of the sleep cycle is when your body begins to process the alcohol and can likely disrupt your sleep.
Along with what you drink, watch what you are eating! Heavy, fatty, spicy or anything that you know flares up your heartburn should be avoided.
Make sure that your bedroom is comfortable! Invest in a good mattress and pillows. Eliminate cell phone/TV/lamp use at least 30 minutes before bed. The blue light in the screen continues to activate your brain as if you are still awake so try to stick to hard copy reading or using a device that turns that backlight off.
Establish a relaxing bedtime routine. Your body is so smart and having a routine will help to condition your body to recognize that it is bedtime and it’s time to go to sleep.
Take medications that may increase your urination in the morning and medications that keep you from urinating at night.
You may say Dr. Calicker I do all of this and I still am not able to fall sleep. That would lead me to the mental health portion of the conversation. Are you constantly running your thoughts or worrying when you lay down to go to sleep? Are you just lying in bed not thinking about anything but just not able to fall asleep? These could be signs of anxiety, depression or just a need manage your stress a little better. This is something I would bring up at your next doctor’s appointment.
Long term, lack of sleep has been proven to lead to obesity, high blood pressure, poor concentration, lack of energy and increase in heart disease. There was even a study that showed during Daylight Saving’s Time when we “spring forward” (or lose and hour of sleep) there is a 24% increase in heart attacks the Monday after the time change, and 21% decrease the Monday after we “fall back” (or gain an hour of sleep). Crazy right?
If you don’t take anything else from this conversation, just remember that sleep is super important and if you are having problems sleeping this is something that needs to be addressed with your physician. Don’t listen to Diddy, LOL. Give your body the rest it deserves and the chance to present your best self to the world. After all it is an effortless way to keep the pounds off! Do you all have any tips that help you with sleep? Let me know!
You may find Dr. Calicker on all social media platforms below.
- Facebook Page : Doctor Mrs
- Instagram & Twitter Page: @thisisdoctormrs
- Email: [email protected]
- Website: www.doctormrs.com
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger adults/ Adults (18-64): 7-9 hours
Older adults (65+): 7-8 hours
The amount of sleep you may need within that range depends on your answer to a couple of questions – 1. Are you still sluggish after waking up? 2. Do you depend on caffeine to get you through the day? 3. Do you feel sleepy when driving? If the answer to any of these questions is yes, then you either need to increase the amount of sleep or the quality of sleep that you do have. How do you improve your quality of sleep? I’m happy you asked.
Let’s talk sleep hygiene. There are a few simple things that may be preventing you from falling and/or staying asleep.
Stay away from stimulants such as caffeine and nicotine close to bedtime – I usually tell my patients to avoid stimulants at least 4 hours before bedtime. Really staying away from liquids close to bedtime will decrease your chance of waking up throughout the night.
Try not to drink too much alcohol right before bed. During the second half of the sleep cycle is when your body begins to process the alcohol and can likely disrupt your sleep.
Along with what you drink, watch what you are eating! Heavy, fatty, spicy or anything that you know flares up your heartburn should be avoided.
Make sure that your bedroom is comfortable! Invest in a good mattress and pillows. Eliminate cell phone/TV/lamp use at least 30 minutes before bed. The blue light in the screen continues to activate your brain as if you are still awake so try to stick to hard copy reading or using a device that turns that backlight off.
Establish a relaxing bedtime routine. Your body is so smart and having a routine will help to condition your body to recognize that it is bedtime and it’s time to go to sleep.
Take medications that may increase your urination in the morning and medications that keep you from urinating at night.
You may say Dr. Calicker I do all of this and I still am not able to fall sleep. That would lead me to the mental health portion of the conversation. Are you constantly running your thoughts or worrying when you lay down to go to sleep? Are you just lying in bed not thinking about anything but just not able to fall asleep? These could be signs of anxiety, depression or just a need manage your stress a little better. This is something I would bring up at your next doctor’s appointment.
Long term, lack of sleep has been proven to lead to obesity, high blood pressure, poor concentration, lack of energy and increase in heart disease. There was even a study that showed during Daylight Saving’s Time when we “spring forward” (or lose and hour of sleep) there is a 24% increase in heart attacks the Monday after the time change, and 21% decrease the Monday after we “fall back” (or gain an hour of sleep). Crazy right?
If you don’t take anything else from this conversation, just remember that sleep is super important and if you are having problems sleeping this is something that needs to be addressed with your physician. Don’t listen to Diddy, LOL. Give your body the rest it deserves and the chance to present your best self to the world. After all it is an effortless way to keep the pounds off! Do you all have any tips that help you with sleep? Let me know!
You may find Dr. Calicker on all social media platforms below.
- Facebook Page : Doctor Mrs
- Instagram & Twitter Page: @thisisdoctormrs
- Email: [email protected]
- Website: www.doctormrs.com
The Power of Practicing Mindfulness by Chelsie Brewer
We are two months into 2018 and the best goal I have set for myself is a broad and general motto "Be Intentional". Being intentional means to be aware of what you feed your mind, body and spirit. Small steps toward this includes monitoring the media you partake in, exercising, healthy eating, and prayer or meditation.
There are huge stigmas associated with mental health. No one wants to be the "weird" person seeking counseling or taking medications for their chemical brain imbalances or their natural brain developments. However, I'll save the talk about mental health for another time. Today, I want to focus on the type of "foods" we feed our mind. Entertainment is a broad leisure activity that is a luxury to many busy Americans. Entertainment can consist of many things from music, social media, TV, books, articles, and your own thoughts. If your actions were influenced by these things, would you be satisfied?
This year, I have been intentional about listening to positive radio stations or podcasts on the way to work. My morning ride has a big impact on my mood for the day. Some days I pick an upbeat tune to get my energy flowing or I enjoy listening to the Steve Harvey Morning Show for inspiration. Some may enjoy listening to the Breakfast Club for a morning laugh, while others blare the gospel station to get in a quick worship to start the day. Whatever you decide to do on your leisure, ensure that it is positive. Surrounding yourself with like-minded people will enhance your mindset. Feed your mind positive attributes and watch how your mind will began mold into positive thoughts naturally.
Are you intentional about exercising? Exercising requires discipline, but it become much easier when we see results. Whether you are trying to lose that extra holiday pound or if you are trying to gain some flexibility; exercise is a great way to give your body the stamina it needs to get you through the day. It benefits our outer appearance and your elderly self will thank you later.
Having a healthy mind starts with nutrition. What foods do you replenish your body with? Are you mindful of your daily intake of water? Partaking in a healthy diet can fuel your daily activities. Try drinking 5 bottles of water per day and be mindful of the fruit and veggies (and Debbie cakes) you eat. Choose to make intentional changes to improve the your daily intake.
Eleanor Brown once said, "When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel." Everyone wants to get to a destination of happiness, however happiness is not a destination, it’s an emotion. So, what do you do to make yourself happy? Take a few minutes to evaluate yourself. What would be the top five things on your happy list?
One of the things that brings me happiness is my spirituality. Being spiritually connected leads to inevitable peace. If you are religious, it is beneficial to pray for things you desire, need or things you are grateful for. Remind yourself daily of three things you are grateful for. It is a good way to rewire your brain to see the positive aspects of life. Others find benefits in yoga and meditation to calm their thought process. This builds strength in their limbs with relaxing positions to circulate, with what some believe to be called chakra energies. Having a spiritual mindfulness can cultivate gratitude.
When you prioritize self-health, you have more time, energy and love to give to others. Become what you want by thinking it into existence. Learning to appreciate the present moment develops better health, healthier relationships, and greater life performance. Therefore, let's be mindful of we what we allow into our souls.
Stress Reduction during Turbulent times
By Shelley Thomas
I was trying to figure out what the subject matter for this column should be and then the mass shooting occurred at Marjory Stoneman Douglas High School in Parkland, Florida on Valentine’s Day (All victims, friends and families are in my prayers). I was already stressed! I took the day off for Valentine’s Day to prepare gifts for my fiancée. I just lost a colleague at work who got an amazing opportunity in South America. Our team was already a small team of three and then there were two trying to prepare for a new cohort. I’m dealing with my thirty-three-year-old daughter who is living in a rehab learning to walk again, on dialysis from end-stage renal failure, Type-1 Diabetes and now has chronic heart failure. However, she is getting stronger and may be discharged soon. That is not even a tenth of what’s on my plate, but I share just to let you know I am keenly aware of stress overload. I guess the next question you may ask is, “How does she cope with all of that?” I’m glad you asked.
My mental health is precious to me. I don’t have the brain cells to lend to anything petty and I need consistent and healthy self-care. Here are some suggestions:
My mental health is precious to me. I don’t have the brain cells to lend to anything petty and I need consistent and healthy self-care. Here are some suggestions:
1. Set the tone for your day
My morning routine sets the tone for the day. I noticed that my stomach turned into knots if I started my day by listening or watching the news. That's not exactly the ideal way to set the tone for the day. I also realized that because of my work with at-risk populations, every time I heard of someone getting shot, I worried about the members at my job. The day usually started with intense anxiety. Then I wondered why I couldn’t concentrate, or focus and felt incredibly stressed and this was all before 9am.
Now, I wake up in a meditative state. I acknowledge God and start with song and praise. Church and Sunday School enables me to have a stress-reduced week. You may not believe in a higher power, but I suggest you nurture your spiritual self. If you neglect your spirituality, your stress management approach is incomplete.
I do not turn on the television in the morning and I no longer listen to the news in the evening. I removed the news alerts on my phone, so I don’t get bombarded with updates about the latest tweets and such. I turn on music as I bathe and dress to soothe my mind and soul preparing for whatever I may encounter. I still get weather reports. I have the option to check on news items if they are relevant to my work or the day’s activities.
Now, I wake up in a meditative state. I acknowledge God and start with song and praise. Church and Sunday School enables me to have a stress-reduced week. You may not believe in a higher power, but I suggest you nurture your spiritual self. If you neglect your spirituality, your stress management approach is incomplete.
I do not turn on the television in the morning and I no longer listen to the news in the evening. I removed the news alerts on my phone, so I don’t get bombarded with updates about the latest tweets and such. I turn on music as I bathe and dress to soothe my mind and soul preparing for whatever I may encounter. I still get weather reports. I have the option to check on news items if they are relevant to my work or the day’s activities.
2. Find joy in your work or day
I am blessed to work in God’s purpose for my life. My work is my ministry. Serving others gives me such joy. It is an incredible outlet. I provide support and resources for AmeriCorps members to overcome barriers that will prevent them from successfully completing their six-month term. The energy and drive that comes along with work that makes you happy no matter how stressful it can be is unbelievable. Find something to enjoy throughout the day and create your own positive moments.
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3. Be proactive in taking care of your mental health
Whenever I am stressed and unable to process the issues, I go to therapy. In 2014, my mother was diagnosed with heart failure, received a LVAD device (Left Ventricular Assist Device) and then passed away October 2015 resulting from a massive stroke. The same year, my dad was diagnosed with Alzheimer’s disease and passed away one year and four days after my mother. Mental illness is real. I have had several major traumas in my life including spousal abuse, major, post-partum depression and a turbulent childhood that I will write about later. That is just a minuscule sample of traumas I have endured but, had I not gone to therapy, I know I would not be in my right mind today. The brain is an amazing organ and if you don’t take care of it, it cannot take care of you. The black community shies away from the mental health system for many reasons, good and bad. One of the reasons being that your first encounter with a therapist may not be a good one, so you don't go back. Trust me I understand, but I shop for mental health services like I would shop for a surgeon. You don’t just let anyone perform surgery. Why would you accept sub-standard mental healthcare? I have had several, amazing therapists and when I encountered a therapist that I didn’t connect with or they seemed detached and disinterested, I shook the dust off my feet and found a new one.
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4. Become reward-driven
During extremely stressful periods, I proactively find getaways and activities that I enjoy on a daily, monthly or annual basis. I love gardening and house plants and care for them daily. I love to cook and host family events with my fiancée frequently. I get away at least once per year but try to make it more.
5. Create and utilize the Village
What is the village you ask? None of the things I mentioned in this article are done alone or in a vacuum. I am engaged to a handsome, sensitive, caring, generous, keenly self-aware and supportive man. I can brainstorm solutions and problem-solve with him, but we mutually support each other no matter what. I am in a relationship where the love I give is reciprocated, I feel safe and have the luxury to care about and anticipate his needs, happily trying to meet every single one. He strives to make me laugh several times each day. I am blessed with four incredible adult children, although scattered, are a critical part of the village. Two of them have spouses that are equally yoked and incredible gifts themselves. I have three amazing grandchildren who are unique blessings. I've been blessed with friends that I support and have supported me through the darkest and scariest times of my life. I reach out to neighbors, resources, governments, education and community-based programs, religious leadership and elders in our families to problem-solve, get guidance, direction and support. I give just as much or more to whomever asks for it, even if it happens on the bus or an elevator.
Life is better if you don’t suffer in silence. Reach out and give to others as well as seek positivity in all realms of your life. Get help if you need it. Leave toxic people alone and if you live alone, surround yourself with positivity and people you can talk to. If you don’t have a support network or village, create your own.
The only realm of my life where I deal with politics is trying to ensure that my friends and family stay aware in all aspects of what the current administration is doing in Washington that will have direct impact on their lives. I plan to re-engage in community organizing in some capacity to enact positive change in our society. I am far from perfect, but I have lived long enough to know either I can stay miserable, mean, hateful (because someone hates me), bitter (too much energy), insane (would probably be homeless), or just live a dysfunctional life. I prefer to be happy. You deserve to be happy.
Life is better if you don’t suffer in silence. Reach out and give to others as well as seek positivity in all realms of your life. Get help if you need it. Leave toxic people alone and if you live alone, surround yourself with positivity and people you can talk to. If you don’t have a support network or village, create your own.
The only realm of my life where I deal with politics is trying to ensure that my friends and family stay aware in all aspects of what the current administration is doing in Washington that will have direct impact on their lives. I plan to re-engage in community organizing in some capacity to enact positive change in our society. I am far from perfect, but I have lived long enough to know either I can stay miserable, mean, hateful (because someone hates me), bitter (too much energy), insane (would probably be homeless), or just live a dysfunctional life. I prefer to be happy. You deserve to be happy.
About the author...
Shelly Thomas is a life coach and a published children’s book author. Her book is called We Are Getting A Nanny.
We Are Getting A Nanny is a true story about how Mommy Russell hires a nanny to care for her three little girls. The book details their first night together, the fun activities they share and how Rosalind became Nanny Roz. It also includes the recipe and directions for your own enjoyment. It could also be used as a guide for a teenage babysitter's first night on the job or a great book to read for a bedtime story.
You can order your copy here:
https://www.amazon.com/dp/B06XZX1S77/ref=rdr_kindle_ext_tmb
"The Go-To Guide for an Infant-Free Uterus"
There was a point in my life where I had convinced myself that I was never getting married. I was going to be a fabulous doctor living the life in a penthouse suite in somebody’s downtown until I was 40. I would adopt a 3-year-old daughter with a cute little puff and we would live happily ever after. However, as we all know, God often laughs at our plans, and I was blessed enough to meet a man that would change my perspective on a few things.
Expectations
While we were dating, we were discussing our future together and the topic of children came up. Now listen. I think kids are as cute as the next person, but as far as birthing my own, I just wasn’t quite too sure about that. So he asked how many kids I wanted, and I answered “2 at the most” thinking this is a practical answer. He looked at me like I had a third eye growing out of my forehead and responded, “Only 2?”. With a puzzled look on my face, I asked “Well how many children do you want?” I hope yall are clutching your pearls in anticipation. This man said 10. TEN. Teeeeeeeeeeeeeeeennnnnnnnnnn. Needless to say, that number has since decreased to 2.
This is a ridiculous example but people should have this conversation before taking that next step. The last thing you want is to fall in love with someone thinking that their idea of a family is the same as yours and then realizing that you may have to make a huge sacrifice in one way or another. If you do decide that children are in your future plans, it’s also good to discuss when you think would be a good time to start working on popping those babies out! Some women are courageous and are able to take the “If it happens, it happens” approach, while others have planned everything down to the date. Either way, the communication has to be present with your partner to prevent any unnecessary drama in the relationship.
For those of us on the scenic route to motherhood, and even those who had an unexpected blessing and now want to be prepared for the next adventure, there are several different methods that can aid you in your planning. Keep in mind that the hormonal options are not only used to prevent pregnancy, but can decrease the intensity of that annoying time of the month – or completely eliminate it! Also, if you don’t have periods that occur regularly, the hormonal options can help to regulate your period.
This is a ridiculous example but people should have this conversation before taking that next step. The last thing you want is to fall in love with someone thinking that their idea of a family is the same as yours and then realizing that you may have to make a huge sacrifice in one way or another. If you do decide that children are in your future plans, it’s also good to discuss when you think would be a good time to start working on popping those babies out! Some women are courageous and are able to take the “If it happens, it happens” approach, while others have planned everything down to the date. Either way, the communication has to be present with your partner to prevent any unnecessary drama in the relationship.
For those of us on the scenic route to motherhood, and even those who had an unexpected blessing and now want to be prepared for the next adventure, there are several different methods that can aid you in your planning. Keep in mind that the hormonal options are not only used to prevent pregnancy, but can decrease the intensity of that annoying time of the month – or completely eliminate it! Also, if you don’t have periods that occur regularly, the hormonal options can help to regulate your period.
Popular Alternatives
The most common methods are the male or female condom, which have a pregnancy rate of 18 and 21% respectively. Just as a side note, please remember that condoms are the only way to prevent sexually transmitted infections, and that the methods we are discussing only decrease your chances of getting pregnant. Next, is the diaphragm (12%) which is kind of like a cap covering your cervix and preventing sperm from entering into the uterus. For maximum protection, it should be left in place for 6-8 hours. The vaginal ring (placed in the vagina for 3 weeks, take a break for one week), contraceptive patch (place patch anywhere you would like and replace on the same day for 3 weeks in a row – no patch the 4th week), and the pill (taken the same time every day) all have about a 9% pregnancy rate. These are all hormonal options consisting of estrogen or progesterone. If you have trouble remembering to take pills daily or have an unpredictable schedule, pills are not recommended for you. Birth control pills are also the most likely cause to weight gain. The patch and ring require a little less maintenance; however in my experience, the vaginal ring is not always covered under certain insurance plans.
Another popular option is the Depo shot which has about a 6% pregnancy rate. Depo is progesterone only and the shot must be administered every 12 weeks. Depo is also associated with weight gain for some individuals and it can cause a long period of withdrawal bleeding varying in volume and spontaneity. This is one of the methods where your period can actually stop coming. There is nothing abnormal about not having a period monthly, so if you aren’t interested in that crazy time of the month, this may be a solution for you. Please be aware that Depo shots can take a year for the menstrual cycle to normalize.
Lastly, a recently popular option has become the implant. These are my personal favorites. I like to call these the “set it and forget it”. These devices are also progesterone only so they have the same positives and negatives as the depo injection. However, since they are implantable, there is chance for the device to come out of place. The chance of this happening is highly unlikely, and in my opinion the benefits heavily outweigh the risks. The three year options include the Nexplanon (0.5%) and the Skyla (0.2%). The Nexplanon is a small device (about the size of a long grain of rice) that is placed under your skin in your inner, upper arm. The Skyla is a smaller intrauterine device that was designed for women who have not experienced child birth yet. The larger version would be the Mirena which is the exact same concept, except it lasts for 5 years, and the non-hormonal version is the copper IUD (0.8%) can last for 10 years.
Another popular option is the Depo shot which has about a 6% pregnancy rate. Depo is progesterone only and the shot must be administered every 12 weeks. Depo is also associated with weight gain for some individuals and it can cause a long period of withdrawal bleeding varying in volume and spontaneity. This is one of the methods where your period can actually stop coming. There is nothing abnormal about not having a period monthly, so if you aren’t interested in that crazy time of the month, this may be a solution for you. Please be aware that Depo shots can take a year for the menstrual cycle to normalize.
Lastly, a recently popular option has become the implant. These are my personal favorites. I like to call these the “set it and forget it”. These devices are also progesterone only so they have the same positives and negatives as the depo injection. However, since they are implantable, there is chance for the device to come out of place. The chance of this happening is highly unlikely, and in my opinion the benefits heavily outweigh the risks. The three year options include the Nexplanon (0.5%) and the Skyla (0.2%). The Nexplanon is a small device (about the size of a long grain of rice) that is placed under your skin in your inner, upper arm. The Skyla is a smaller intrauterine device that was designed for women who have not experienced child birth yet. The larger version would be the Mirena which is the exact same concept, except it lasts for 5 years, and the non-hormonal version is the copper IUD (0.8%) can last for 10 years.
Last Resort
The least effective method to prevent pregnancy is spermicide, which when used properly can still result in a 28% chance of a pregnancy. Spermicide is inserted into the vagina and is recommended that at least 10 minutes pass before initiating intercourse. Other highly questionable methods include: avoiding sexual encounters on fertile days (24%), the famous withdrawal or “pull-out” method (22%) [Self-explanatory, lol] and the contraceptive sponge. The sponge is a good alternative for women who have never had children before. It is actual sponge containing spermicide that you can insert into your vagina.
And We’re Done Here…
Finally, there are “permanent” courses of actions (both can be reversed) which include tubal ligation (0.5%) for women and vasectomy (0.15%) for men. Tubal ligation is typically a day-stay surgery in which the fallopian tubes are manipulated in order to prevent the sperm from getting to the egg. A vasectomy is a quick outpatient procedure that prevents sperm from being included in the ejaculate of a man. No, dust doesn’t come out, and nothing changes sexually.
As you can tell there are a lot of options that can fit every kind of lifestyle. Be sure to discuss which options appeal to you with your doctor as there are some conditions that may prevent you from using certain methods (i.e. the methods involving hormones). Remember, these options may decrease your chances of getting pregnant and none of these methods are 100% effective besides abstinence. Do life the way you want to. If you’re married or have been in a relationship for a long time, don’t feel pressured to have children. It’s OK to be selfish and enjoy your time with your spouse before introducing kids into the mix. Surprises are always fun, but being prepared sets you up for success.
-Dr. Shari Calicker
As you can tell there are a lot of options that can fit every kind of lifestyle. Be sure to discuss which options appeal to you with your doctor as there are some conditions that may prevent you from using certain methods (i.e. the methods involving hormones). Remember, these options may decrease your chances of getting pregnant and none of these methods are 100% effective besides abstinence. Do life the way you want to. If you’re married or have been in a relationship for a long time, don’t feel pressured to have children. It’s OK to be selfish and enjoy your time with your spouse before introducing kids into the mix. Surprises are always fun, but being prepared sets you up for success.
-Dr. Shari Calicker
One Wine Glass A Day Keeps the Doctor Away
When I first started my wine journey, I started with the sweet white wines Moscatos and Reislings. However as my palette grew, I gravitated toward dryer, red wines - Shirazes and Malbecs. Besides finally finding my niche in the wonderful world of wine, I was reminded that I also, when drank in moderation, was doing service to my heart.
I know we've all heard that a glass of red wine a day will keep the doctor away, but let's discuss why. Infamously, red wine has the ability to prevent cardiovascular disease in many different ways by decreasing risk factors. This is super important because cardiovascular disease (including heart attacks and strokes) is the leading cause of death in the world. Risk factors that contribute include hypertension, high cholesterol, smoking and diabetes. So all the extra salty foods, sweet teeth, and stinky cigarettes should be reduced or eliminated (if you plan on looking as good as Cicely Tyson when you get older). I’ll let you marinate on that one.
In my opinion, the most important component of red wine is that it contains antioxidants that can help reduce atherosclerosis and the inflammation that contributes to cardiovascular disease. This of course is important because you want to reduce plaque buildup in your blood vessels, especially the ones that supply your heart and brain. New studies show that the same antioxidant helps to burn fat by improving physical performance, heart function and muscle strength in the same manner as if you had just worked out. Antioxidants found in wine also contains a compound called quercetin that prevents platelets from joining together and forming blood clots. That good cholesterol your doctor is always pushing you to raise? Yep – increases that too.
So the question you’ve all been waiting for: *raises church finger* Exactly how much is moderate? This answer depends on if you are a woman or a man. Unfortunately, I don’t make the rules – physiology does. Women should shoot for no more than 5-10 ounces of wine per day, or 1-2 what I like to call “restaurant pours” . This equals out to about 1 generous or “Shari” pour (LOL). Men should shoot for no more than 2-4 restaurant pours. You all can do the math since you seem to like wine so much *rolls eyes*.
Now. Let’s have a heart to heart lol. I love wine just as much as the next person, however this should be in addition to healthy diet (no fried foods, limited sugar and salt) and regular exercise (3-4 days a week 30-45 mins). I roll my eyes just as much about working out, and grumble when I have to choose a salad over a spicy chicken sandwich and waffle fries. But it really is also essential to heart and lung function because just as with any other muscle if you don’t use it, you will lose it. So red wine HELPS not REPLACES.
So just as with everything else in life, Jesus surely knew what he was doing when he turned that water into wine. Look at all the benefits we can acquire while having fun at the same time! And remember, for those who do not indulge, these benefits can also be applied to non-alcoholic red wines, blueberries, peanut butter, red grapes, and dark chocolate. What types of wine/brands do you all enjoy? If you don’t drink red wine do you think considering the benefits it’s something you might like to try? Let me know what you all think!
-Dr. Shari Calicker