Journey to Wellness: Turning Back the Clock Part 2

First & foremost spirituality:🙏🏿

Spirituality is the center of my life and my Love for the Most High. We should always try to bear these fruits so that there is no room for negativity and when trouble comes, we will be able to withstand the stress and temptations of the world.
But the fruit of the Spirit is Love, Joy, Peace, Longsuffering, Gentleness, Goodness, Faith,
Meekness, Temperance: against such there is no law.

Decrease Stress in your life as much as possible😰

Check out my post on the relationship between Cortisol and Stress and why this is so very important to stop this vicious feedback cycle.
https://tapin2life.com/2016/08/08/the-relationship-between-cortisol-and-stress/

Get at least 7 hours of sleep each night. Notice that I said each night!!!!😴

Have a Hobby, do anything that makes you at peace with The Most High

One of my major hobbies is dance and I gain so much from teaching the art. Find something that suits you and gain healing from it.

A support group is extremely important as well:

Sometimes you’ll look right and left and find that it’s just you, The Most High, and the Ruach ha Kodesh. If we’re extremely blessed we have the support of close family and friends…be sure that those you walk with are for Yah to gain optimum support

Responsibility for your own health: Cooking/preparing your own meals & educating yourself about what changes to make, listen to your body. It’s a journey. It may help as you get started to keep a journal of what you eat and drink and the effect these things have on you.

Gardening at any level or taking care of house plants- grow what you can and eat it! Have a window garden or an inside herb garden. It doesn’t take much space or time.

Exercise and stretching:🧘🏿‍♀️🏋️‍♀️🤾🏿

What’s your actual age? Can you bend over and touch your palms to the floor? Stretching and yoga just do the body good in turning back the clock. Check out my Taptutor Youtube Channel for low/ moderate impact exercise. Stretching and higher intensity dance videos coming to you in the future!

Starting over…shopping list:🛒
Drink/Eat alkaline water & food


https://facty.com/lifestyle/wellness/10-best-high-alkaline-foods/2/

What’s in your kitchen? See the above link for a list of the top 15 alkaline foods. Also daily detoxification with lemon water, apple cider vinegar, and water are great ways to gently detox the body.

So you’re in the grocery store or the whole foods store…….what do you purchase??? (this list will hopefully get you started). Most of these foods detoxify, are antioxidants and anti-inflammatory.

GrainsFruits Nuts & Seeds Vegetables OtherLegumes & BeansOils/
Healthy Fats
Whole Spelt FlourApples🍎AlmondsPeppers:
especially cayenne,
bell peppers
Mushrooms🍄
(rich in vitamin D)
Green/red/
Black/Orange Lentils
Olive Oil
QuinoaBlueberries
Raspberries
Cherries
Brazil
Nuts
broccoli🥦Plant based drinks
(not soy)
like Almond,
coconut🥥,
cashew, etc.
Chick PeasAvo-
cado
Oil
Brown RiceStrawberriesPine
Nuts
root veggies
carrots,
beets
Hummos, apple cider vinegarKidney BeansSesame
Seed Oil
OatsSeeded
Watermelon🍉
Walnutskale, greensDate Sugar, Honey🍯
or Coconut Sugar
Red or Black BeansSun-
flower
Oil
BuckwheatDark seeded grapesTahinisea veggies
Dried Herbs: oregano,
basil, parsley, etc.
Tofu in moderation
(fermented)
Tempeh
Black
seed
Oil &
Hemp Oil
If you must
have bread
whole grain
Limes/lemonsChia Seedssweet potatoesSpirulina, ginger, sea salt
tumeric, green tea
Coconut
Oil🥥
Avocado🥑Flax SeedsonionsMatcha
ClementinePumpkin
Seeds
asparagusMoringa
Bananagarlic Cinnamon
Minimum Must Have Grocery List

Caution if you suffer from gout or gall/kidney stones or are prone to oxalate accumulation as you implement the above foods

I leave you with this inspirational video and thought!!!
“God Can Do Anything But Fail”

Try Him, believe in Him with all your heart, all is possible!

Disclaimer:
I’m not an M.D. but a Doctor of Pharmacy, not Ph.D. Please, anything that you do make sure that you inform your physician of any changes from a health aspect.

As always, why not SHARE IT🤜🏾 , LIKE👍🏾,  REPOST, COMMENT and YES, SUBSCRIBE ♻️👫🏿by clicking Follow……Thanks so much for visiting and please stay safe everyone!

Journey to Wellness: Turning Back the Clock Part 1

Where do I begin? How do I get started? I don’t have enough money to eat healthy. It takes too much time to do that……….

If you ask most people if they want to be healthy, healthier, or at their optimum health, they will reply with a quick “yes” or “of course”, however, what I have experienced is that our brain talks us out of even getting started from fear of failure or thinking that we don’t have the capability to change our lives for the better, so why even try?

This post is my attempt of trying to really encourage each and every one of you that desires to change your life and reach your optimum health to just GET STARTED!!!!!!! This is a journey and it’s all about knowing how our bodies respond to foods, nutrients and minerals, detoxification, and the effect that they have on our overall wellbeing. So with that, what are some first steps to take on YOUR journey?

First of all, get yourself spiritually and mentally prepared that this will be a lifelong journey. In order for the changes to be permanent, YOU must permanently change!

Second, once you decide to get your wellness journey started, pick a date and begin to rid your house of substances that are known to be toxic/unhealthy. For now, we will just focus on what we put in our mouths:

White and refined foods: white flour, white sugar, white rice, white bread, white table salt, you get the picture. The Most High made food to have rich colors which is a sign of the nutrients still in them.

Get rid of it!

Artificial sweeteners, margarine, canola oil, substances with high fructose corn syrup (see my post) https://tapin2life.com/2018/08/09/kick-hfcs-to-the-curb-already-2/ as well as fizzy and sugary drinks.

Condiments add a lot of unneeded calories, sugar, salt, MSG, and other harmful substances (see my post) https://tapin2life.com/2018/01/07/hidden-traps-in-your-diet/ and most are toxic to our system.

Minimize your alcohol intake and of course stop smoking! If you don’t buy it or stock it in your cabinet, hopefully you won’t be so prone to using these substances. For every unhealthy habit you are trying to remove, pick a healthy one as a replacement and distraction.

Anything that’s considered “fat-free”, “low calorie”, “cholesterol free” will most likely compensate by the use of other substances high in trans-fats or sugar and more.

I don’t claim to be Vegan, however, I do believe in extreme minimization of me and my family’s intake of animal products. I don’t buy chicken or fish at all anymore and about once month we may have a taste of some type of fish high in Omega-3 such as Salmon, occasionally tilapia as well.

Dairy- extremely minimal use in my household. You can easily replace any item with plant-based food such as almond, cashew, rice, or coconut sources for milk. Cashew and almond butter are very tasty. For eggs, although I buy them for my children, I prefer a flax egg mixture or tofu if I have the taste for eggs. I am not a fan of soy, however, if you use it make sure it is fermented. Tempeh soy is a great source as well. If soy is minimized it’s not an issue for me.

Processed foods and meats- any packaged food is suspect! Hot-dogs and lunch meat have literally been linked to cancer and kidney issues. Not worth it!

Invest in good cooking utensils such as unglazed clay pots and cast iron skillets. Avoid aluminum, non-stick pots, and pans. The latter has been linked to many health issues because they leach out toxic substances. Store your foods as much as possible in glass Tupperware versus plastic. Use cardboard one-time use pans for baking if you must for convenience. Don’t use aluminum foil and plastic wrap or at least minimize use.

Exposure to toxic substances like smoke, chemicals, toxic people even. Keep your environment as healthy as possible.

So now what?

Third: Now that you have thrown out the toxic things, it’s time to get started on “What to eat and drink”. Above is an example of my daily breakfast which includes: one small apple cut into chunks, a small number of fresh blueberries, raisins, chopped brazil nuts, chopped pecans, pumpkin seeds, a teaspoon of flaxseeds, a teaspoon of powdered almonds, a splash of Coconut drink or sometimes almond milk, 3 tablespoonsful of oats and a tablespoon of unsweetened applesauce. It’s amazingly filling and of course delicious!

Jumpstart with a Coffee enema! You can find the kits in your local pharmacy. Make sure to use and organic coffee.

Intake water with a pH above 7.4 at least to help keep your body as alkaline as possible.

Start a daily detox. This is a lifestyle change and we will never be able to rid ourselves totally of toxicity in the environment we live in today. Pick one that works for your body and your lifestyle. One of mine is at the end of the day a relaxing cup of green tea with matcha and moringa powder with unrefined honey, ginger, and tumeric. (see recent post https://tapin2life.com/2020/02/20/love-my-matcha/ )

Take this journey with me and change your life for the better!

Fourth, do your own research. Check out this vid. Very helpful and inspirational. Also, the books pictured in this post are highly recommended by me and my Elders. Great resources. Look for them on the Book Depository Site.

More of what to do in part 2 of this post! Ready, set, get healthy!!!

As always, thank you so much for reading, please subscribe/follow, share, and like if you saw something here that has helped to inspire you on a better road to health!

Hidden Traps in Your Diet

What’s sabotaging your diet? 

Sometimes, it’s the small things that trap us from being successful in maintaining a healthy diet and weight.  We live in a society that shuns the natural and encourages us to cover our food or worse, alter it.  My goal is to help you to skip over the pitfalls and arrive at a healthier way of eating by implementing some of these health tips.  I have put together a list of the most popular offenders that I have seen plaguing our society and what has worked for me and my family.

Number 1:  Condiments

These include ketchup, mayonnaise, pre-packaged and store bought suaces such as BBQ sauce and Sweet and Sour sauce, salad dressings, and even those little packets of seasoning that we get for free upon ordering certain restaurant dishes.  Anything “creamy” is usually packed with calories.  Soup mixes and other all-in-one seasonings can lead to a lot of salt, MSG and other chemical ingestion and of course this can cause bloating, headaches and if used chronically, high blood pressure along with other ailments.  LEAVE IT ON THE SHELF and make your own!

Just a few examples:

Mayo- Serving Size: 1 Tbsp, Calories: 90, Fat: 10g, Carbs: 0g, Protein: 0g

Strawberry Jelly- Serving Size: 1 Tbsp, Calories: 50, Fat: 0g, Carbs: 13g, Protein: 0g

Ketchup- Service Size 1 packet, Calories: 20, sodium 160 mg, Fat: 0g, Carbs 5g, Sugar 4g

Healthier food may take a bit more time to prepare but use natural things to flavor like olive oil with lemon and a pinch of salt, pepper and garlic for a salad dressing and make your own sauces to control your intake of sugar, salt and preservatives.  There are many healthy recipes to choose from.  Use healthy spices and herbs such as Cumin, Tumeric, Paprika, Oregano, Parsley, Cilantro, Thyme, Rose Mary and others to infuse flavor into your dish and add excitement to the meal.   Avacado is good to blend and combine with herbs if you want a creamy dressing or sauce.  Also lemon and lime zest with crushed garlic, a little salt, pepper and olive oil will make your taste buds dance!

Number 2:  Sugary Drinks and Alcoholic Beverages

This is self explanatory.  You can not expect to DRINK your calories and lose weight or have a healthy BMI (body mass index).  On average, U.S. youth consume 143 calories from sugary drinks and U.S. adults consume 145 calories. Start by just cutting your daily intake by half and see what a difference it makes in your progress.☕🍹

As an alternative, drink homemade lemonade and teas that you can control the sweetener you use (like honey, brown sugar or molasses and even minimize these).  Exchange your sweet wine for dry wine and minimize alcohol in general so as not to cause other metabolic problems such as liver disease.

Number 3:  HFCS & Artificial Sweeteners

It’s extremely difficult to find anything that is sweetened without high fructose corn syrup or artificial sweeteners. HFCS is a cheaper alternative for companies to use and is healthwise less desired because it makes you continue to crave carbs and sweets.  It’s like your brain not having an off switch to tell you that you’re full.  Artificial sweeteners have been linked to studies that show a high incidence of cancer with regular use. Why not juice your drinks using more veggies than fruits to minimize your sugars and make your own desserts using healthier alternatives. There are great recipes such as Chocolate Beet Cake, Carrot Cake, Oatmeal Raisin Cookies and more that you can use no or less sugar than what’s called for; or skip the sweets altogether and have whole wheat crackers with cottage cheese and veggie carrot sticks for example. Fiber is filling and cottage cheese is lower in fat than other cheeses.

Some healthy dessert/snack recipes and more info:

tapin2life High Fructose Corn Syrup Review

Healthy Oatmeal Cookie Recipe

Red Beet Chocolate Cake

Number 4:  Use healthy oils and fats

Fast facts about fats:

  • Heart healthy fats come from plants, nuts and seeds.
  • Saturated fats may raise your bad cholesterol (LDL) and also your risk for heart disease.
  • According to the American Heart Association (AHA), we need some fats in our diets to:  to make energy, assist in cell growth, protect organs, keep our bodies warm, aid in absorbing nutrients and making of hormones

Down with canola (unless you like using an oil that was originally made for lubricating ship engines…don’t believe me, research it yourself). I know that it is promoted as healthy but it is not a naturally occurring plant.  Use extra virgin cold pressed olive oil instead. It is most likely to have it’s nutrients preserved. Sunflower oil makes a good alternative but beware of “refined” on the packaging . This may mean the oil was treated with acid, or purified with an alkali, or bleached. Refined oils could also have been neutralized, filtered or deodorized.  This usually means less of the nutrients and although a cheaper product, not the best choice health wise.

Studies have also shown that trans-fats, found in processed foods like margarine raises the risk of death by 34 per cent and that butter has been shown not to be so bad after all. Of course if used in moderation the fat and calories in butter won’t mount up.

The bottom line:  What are you using the oil for? How do we keep from sabotaging our diet?

  1. If frying, extra light olive oil and sunflower oil (unrefined)
  2. For salads and making dressings (for taste):  olive oil, Unrefined sunflower oil as an alternative.  There are many other oils of course but do your homework.  These are the ones I use for everyday cooking, sauteing or making salad dressings.  This quick guide below may help.  Remember, don’t sabotage your diet with unhealthy calories and fats that will increase your LDL or bad cholesterol and lead to heart disease and unwanted pounds.

guide to healthy cooking oils

Number 5:  Maximize fiber, Minimize carbs 

We need a high fiber diet to keep things flowing, if you know what I mean. Image result for happy toilet images

There are two kinds of fibers:  soluble and insoluble.  We need both.  Soluble fibers help us to lower our cholesterol and blood sugar levels and they dissolve in water.  Insoluble fibers help to keep our bowel movements regular, prevent constipation and bulk up the stool.  Fiber can help to maintain a healthy weight.  I am speaking about this because we should as much as possible choose these foods over unhealthy carbs loaded with sugars and preservatives.

This is just a short list of healthy fibers:

Soluble:  oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium

Insoluble:  whole-wheat flour, nuts, wheat bran, beans and veggies like cauliflower, green beans and potatoes

The amount of fiber you need depends on age and gender.  Women 20-25 grams per day and Men 30-38 grams per day.

Number 6:  You must drink your water!!!

Self explanatory right?  Get your 8 glass minimum in and use a water with a pH of at least 7 and no more than 8.5.  Guidelines say 6-8.5 is best but below 7 is acidic and our bodies do not thrive in an acidic environment.

Number 7:  Avoid meals after 7 p.m.

Sometimes, this can not be avoided but try your best and plan ahead.  A healthy snack is okay after 7 pm if you are still hungry but remember to keep it as healthy as possible and cut your portion size that you would normally have by about half.  Think of it as weaning yourself off of your unhealthy habits.  Little by little you will get used to it and see the benefits.

So for 2018, get started on the right path!

    • Keep a diary for about a week of what you eat AND drink, how much and how many calories, carbs, fat and fiber you have ingested or drank.  If you don’t know, take time to look it up on the internet and approximate.
    • Take a baseline measure of your chest, waistline, hips and thighs since these areas are usually problematic and measure every 1-2 weeks.  You will be amazed after minimizing these hidden calories, carbs and fats how the inches will melt away.
    • Don’t deprive yourself.  For most people this backfires and when you have a moment of frustration, you grab the Ben and Jerry’s and binge eat.  Make healthy lifestyle changes that become permanent and doable for you and your family.
    • Have a support system.  Don’t do it alone.  Get your family or spouse or friends involved and help to change their lives for the better also.
    • As always, a regular exercise routine always helps.  It doesn’t need to be strenuous.  Check out my moderate Jazz It Up Workout Vid and do it with me daily!

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