Continuing the education of heart health, your cardiovascular health starts in the kitchen. If you've been working on monitoring your heart health or just want to see more improvements with your body then be ready to whip up some amazing recipes with the ingredients listed below. As always, you're strongly advised to speak with your doctor before adding or changing anything in your diet! Without further ado, here are some foods that you can easily incorporate into your diet to keep your heart healthy:
Leafy greens are a great source of vitamins and minerals. Kale, spinach, arugula, collard greens, Swiss chard and mustard greens are all high in fiber and low in calories. They can be eaten raw or cooked as part of a healthy diet that includes other fruits and vegetables.
Avocados are a great source of healthy fats, potassium and vitamin E. They're also high in fiber and folate--a nutrient that helps reduce the risk of heart disease by lowering blood pressure. Avocados are also a good source of vitamins B6 and K, which can help fight heart disease by reducing inflammation. If the flavor isn't doing it for you, try adding it to toast or in a fruit smoothie to blend with the rest of your food!
Broccoli
Cauliflower
Asparagus
Green beans, fresh or frozen (preferably fresh if you can)
Zucchini and yellow summer squash are also good choices, but they tend to be higher in carbs than other vegetables. If you eat them often, try substituting lower-carbohydrate options such as cucumbers or celery sticks with hummus for dipping.
Spinach and kale are good sources of iron and calcium--which help build strong bones--but can sometimes cause digestive issues if you're not used to eating lots of greens regularly. If this happens to you, try steaming them instead of sautéing them in oil; that way they'll still retain their vitamins without getting soggy from excess moisture content!
Grains are a great source of fiber, which can help lower cholesterol. Whole grains include brown rice, quinoa and farro. Oats are also considered whole grains because they're made from whole oats rather than being refined into flour or meal.
Millet is another option for those looking for an alternative to wheat products in their diet. It's easy to prepare and tastes great when cooked with other ingredients like vegetables or beans for added flavor! You can even try making your own millet bread at home by following this recipe: http://www.foodnetwork.com/recipes/food-network-kitchens/millet-bread-recipe2/?oc=linkback
Nuts are a great source of protein, fiber and healthy fats. They're also high in monounsaturated fats (the kind that can lower LDL cholesterol).
Omega-3 fatty acids are important for heart health because they help reduce inflammation and lower blood pressure. Fish like salmon, tuna and mackerel as well as other nutrients that support cardiovascular health.
Peanut butter is another good source of nutrients that can help with heart health: it contains monounsaturated fats that are known to decrease bad cholesterol levels while increasing good cholesterol levels; the fat found in peanut butter may also help prevent blood clots from forming inside your arteries, which could lead to heart attack or stroke if one breaks loose during exercise or other physical activity.*
Berries are a great choice for heart health. They're high in antioxidants, which can help prevent heart disease and stroke by fighting off free radicals and reducing inflammation. Blueberries are especially powerful because they're loaded with anthocyanins--a type of flavonoid that's been shown to improve blood flow, lower cholesterol levels, and reduce the risk of heart disease.
Berries also have no cholesterol (which is good news if you've been told that high cholesterol runs in your family), plus they're rich in vitamin C-- so find your favorite berry and snack on!
There you have it, the best foods to eat for a healthy heart. Remember, these are just a few of many options available to you and your family. There are plenty of other tasty foods that can help keep your ticker ticking strong! Don't forget to speak to your doctor about changing your diet and play around with a few different recipes using the foods mentioned above!
]]>One of the first steps to preventing a problem is to know what may cause it.
Getting on the move is one of the best ways to get started on a healthy heart journey. Exercise reduces stress, improves mood and sleep quality and reduces depression--all of which are key factors in heart disease risk.
Exercise also helps control weight by boosting metabolism and increasing muscle mass (which burns more calories). It can lower blood pressure by relaxing constricted blood vessels throughout the body. Regular exercise can help lower cholesterol levels, too!
So, what's the best type of activity? Well...it depends on what works for you! Walking is great for most people because it doesn't require special equipment or training; all you need is some good shoes and a little motivation! You can do this activity outdoors or indoors depending on weather conditions. If possible, try finding some friends or family members who also enjoy getting active together - this makes exercising more fun than doing it alone!
Add these heart healthy foods to your diet!
Stress is a major contributor to heart disease. If you're feeling overwhelmed, take steps to manage your stress levels and avoid the dangers of drugs and alcohol. Try breathing exercises or meditation and find peaceful activities that help you relax.
You may not know it, but vitamins are a major player in helping to prevent heart disease. Vitamin C helps the body absorb iron, which is necessary for healthy red blood cells. Vitamin E has been shown to reduce the risk of heart attack and stroke by reducing cholesterol levels. And vitamin A can decrease plaque formation in arteries, preventing clots from forming inside them and causing an artery-damaging stroke or heart attack!
Be sure to talk with your doctor about a few of these options and how they may improve your heart health!
Losing weight can help reduce your risk of heart disease. Your doctor will likely recommend that you start off slow by making slight changes in daily habits, such as eating more fruit and vegetables or walking more often. Losing weight is easily managed through daily exercise and focusing on making lifestyle changes rather than strict dieting--and it's worth remembering that even tiny amounts of weight loss can have a significant impact on reducing the risk factors associated with heart disease!
With the right lifestyle choices, you can lower your risk of heart disease and stroke. If you're worried about your heart health or that of someone close to you, it's important to talk with a doctor about what steps can be taken today. Making a change in your life doesn't happen overnight, but by making healthier decisions every day you can start seeing a change for a better life overall!
]]>Everyone struggles with confidence at one point or the other, and one of the major things people aren’t confident about, is the way they look. However, one key thing to remember is the quote “Confidence isn’t ‘will they like me?’, confidence is ‘I’ll be fine if they don’t.’”
The major impact of your body lies in what it does, how it protects and serves you. But, that doesn’t mean that how you feel about what it looks like is unimportant. Here are a few simple ways to learn to appreciate your body for what it is:
Ask yourself, how can I treat myself better? When you begin to give yourself the things that you deserve, you will start to believe that you DO deserve them! Find a hobby, stay hydrated, and fuel your body properly, until it no longer comes into question!
There is no quick fix to self-love and confidence; you have to do the work! Diet culture intends to profit off of your insecurities, so recognize the game, and before you purchase that (fake, btw) Skin Tightening Serum, ask yourself if the way you view your body is your own point of view or one that was given to you
The idea that certain bodies only look good in certain things is oppressive, alienating, and limiting. You don’t have to wear anything other than what makes YOU feel good! So whether you decide on that sports bra for your run or a crop top for yoga class, just remember to lace up with your confidence.
Always remember, a woman cannot be confident without her OWN approval. Feel free to join our community of women who are bold, healthy, and CONFIDENT in their thick skin. Find us on Instagram and Facebook @thickboldandhealthy, and share our content with whoever you feel needs it!! ]]>Here are some foods that can give you that blinding glow:
BELL PEPPERS
Bell peppers are super rich in carotenoids which prevent wrinkles and increase blood circulation within your skin.
CARROTS
Carrots contain beta carotene which is helpful in reducing inflammation.
AVOCADOS
Avocados have a high content of vitamins C & E which protect your skin from sun damage.
ALOE VERA
Aloe vera has anti – bacterial properties which can control and fight acne.
No matter the colour of your skin, let it shine, sis! An extra skin tip: be one of the first to get your hands on our Skincare Tea dropping November 6th!
Don’t forget to join our Facebook Community @thickboldandhealthy. We’d love to have you!
]]>Today we’d like to introduce you to Farah Green.
It’s an honor to speak with you today. Why don’t you give us some details about you and your story. How did you get to where you are today?
My name is Farah M. Green, also known as, the Body Positive Nutritionist, and I was born and raised in Brooklyn, NY. After graduating from American University and studying journalism and public health, I moved to Seattle, WA. During my time in Seattle, WA I became depressed due to the weather, a demanding job in the media, lack of support and body image issues. While there, I experienced dark thoughts and mental breakdowns. I would hit the gym hard every morning at 6am praying that I would have a breakthrough and find happiness, but instead I was disliking the woman that I was becoming. Despite my mind and body having a physical fight, I was determined to get them aligned. I began studying food science and started training for races. In less than a year, I competed in 10 5K/10K races and a half marathon. I then decided to become a certified nutritionist and personal trainer to help more curvy women overcome similar challenges throughout their journey.
Read more here
As you know, TBH is fully committed to making you the best that you could possibly be. We wish to help you realize your whole potential, and to achieve that, we’ve been living in front of the drawing board, with our thinking caps glued on, and (insert more metaphors for “working our curvy derrieres off”, LOL). And it paid off!
By looking from the outside in; we’ve recognized that our Queens want to look good, AND feel good. Y’all don’t want to sacrifice one for the other, and quite frankly, you shouldn’t have to. We see that you need bomb skin, and equally bomb gut health and immune function. So without further ado….
WE’RE LAUNCHING A TEA LINE!!!!
We have the Skincare Tea containing organic green tea and ST6 flower pollen extract your skin will thank you for. There’s also the intensely awesome Probiotic Tea with all – organic holy basil, lemon myrtle, rose hips and so much more. Last but most definitely not least, there’s the CBD Colon Cleanse Tea fit only for the royalty you are, containing fennel seeds, ginger root, and loads of other cool stuff. What’s more, they’re all natural, gluten – free, non – GMO, and caffeine – free! Each one has been carefully and lovingly crafted to safely provide you with a goddess body both internally and externally.
Now the cat’s out of the bag, and we hope you’re as excited as we are. These different teas we’re making available to you serve different functions in making you glow within and without. Watch this space and our social media pages @thickboldandhealthy for more information on each specific tea, and remember, TBH has allllll the tea!
]]>This tea has been crafted with fennel seeds, ginger root, star anise, senna leaf, and a whole lot of love. It is caffeine – free, gluten – free, and non – GMO. This blend is intended to clear the digestive tract; thus improving digestion and quality of sleep while helping to detoxify and cleanse the body. What’s more, this tea will help support any weight loss goals you have!
It is super easy to brew: just pour boiling water over the tea bag & let it brew for 5 – 7 minutes. Here’s a pro tip to improve taste: add honey, agave, or lemon. Just do it, you’ll thank us. Make sure to only have 1 cup of this tea, brewed with only 1 tea bag, in a day! Also, you’re advised not to drink this tea for more than 7 days in a row. Give your body a break after the 7th day, maybe drink one of our other teas *wink, wink*.
Unfortunately, this tea may not be suitable for you if you suffer from or develop diarrhoea, loose stool or abdominal pain; as it contains senna leaf which may worsen these symptoms. If you’re currently taking any heart medications, check with your doctor before using this tea or any other product containing the herb. You also should not use this tea if you’re pregnant, taking any diuretics, and if you have Crohn’s disease, a history of peptic ulcers, or colitis. You also should not give this tea to young children or the elderly without medication supervision. If none of these apply to you, you’re good to go!
Now, sis, go get your tea, and feel free to tag us in photos of you with your tea on Facebook and Instagram @thickboldandhealthy.
]]>This tea is caffeine – free, gluten – free, and non – GMO. It is also really easy to brew: just pour boiling water over the teabag and leave for 5 – 7 minutes. Easy. To improve taste, you could add honey, agave, or lemon. Use one tea bag per cup, and one cup per day. To preserve maximum freshness, please reseal after each use and store in a cool, dry place.
All natural, easy to brew, tasty, and beneficial. What more could you need from a tea bag? Feel free to tag us in photos of you enjoying your TBH Probiotic Tea on Facebook and Instagram @thickboldandhealthy.
]]>This wonderful tea is crafted with organic green tea and ST6 flower pollen extract, to maintain the delicate water balance of the skin, rejuvenate aging skin cells and reduce appearance of fine lines and wrinkles. It also protects skin from damaging free radicals due to the high antioxidant content, restores physical balance among skin layers and supplies vitamins for overall healthy appearance.
Our Skincare Tea is wholly natural, gluten – free, caffeine – free, and non – GMO. You know, all the good stuff. It is also super easy to brew, all you need to do is to pour boiling water over the tea bag & let it brew for 4 – 5 minutes. Here’s a pro tip to improve taste: add honey, agave, or lemon. Trust us, you’ll thank us. Use one tea bag per cup, and one cup per day.
Get your tea and glow, sis, glow! Feel free to tag us in your photos with the tea on Facebook and Instagram @thickboldandhealthy.
]]>Water is extremely important to the human body because it:
Now that we know why we need to stay hydrated, the next hurdle is how to stay hydrated. Here are a few tips:
Do not rely on the sensation of thirst as a cue to drink water. By the time you begin to feel thirsty, you’re already mildly dehydrated.
As with everything else in life, make it fun! Go ahead and infuse your water with fruit slices to make it seem more like a treat and less like a chore.
You can drink your water & eat it too: Try to consume foods which contain a high amount of water such as fruits (watermelon, strawberries, oranges, or any other juicy fruit you can lay your hands on!), vegetables (cucumber, radish, celery, iceberg lettuce…). Other fluids such as milk, tea, soups/broths and fresh fruit juice also count.
Don’t use sugary beverages as a source of hydration.
Limit your consumption of foods high in sodium, as they cause dehydration.
Keep water handy. Buy yourself a cute reusable water bottle fit for the goddess you are, fill it, and take it everywhere with you.
Increase your water intake in warmer weather or after intense physical activity.
Compensate for alcohol or caffeine intake by drinking extra water, as those are also dehydrating agents.
We hope these tips come in handy for you! Don’t forget to check out our social media pages (@thickboldandhealthy) for more nutrition and wellness tips for curvy women, by curvy women. Drink water and mind your (very healthy) business!
]]>Ummm, excuse me, what is mindful eating?
Mindful eating is a concept derived from the meditation practice of mindfulness, which involves being in tune with physical and emotional sensations, as well as the cues that trigger these sensations. As regards eating, it involves being present, aware and intentional about the food: from purchasing to preparation to consumption, and the sensations that follow each of these stages. Basically, it allows you to actually feel the effects of the food, rather than going by how you’re “supposed to” feel.
Okay, and why should I try it?
There are many reasons why you should try mindful eating, as it has many benefits that research has uncovered. It helps with anxiety, eating disorders, weight management, and assists in the control of some chronic diseases such as Type 2 Diabetes. It also improves your awareness of triggers that make you eat when you’re really not hungry, and helps you differentiate between actual physical hunger and emotional eating.
Alright, I’m totally convinced, and I can’t wait to try it. But where do I start?
There you have it, girl! Do let us know your thoughts in the comments and on our social media @thickboldandhealthy. Remember, the first step to loving and respecting your body is loving and respecting what you put in it!
]]>IRON (+ VITAMIN C)
Iron is extremely important for women of reproductive age (from puberty to menopause), because we lose a lot of it when we menstruate. Pregnant women also need a lot of it because they produce blood to support two. Vitamin C enhances the body’s absorption of iron, so it is advisable to consume foods rich in vitamin C (e.g. citrus fruits, orange juice) while eating iron – rich foods.
Iron deficiency (anaemia) symptoms:
Iron Foods:
VITAMIN D
Vitamin D is important as it works hand in hand with calcium for healthy bones. This is important for adolescent girls because they’re growing, older women because they start to lose their bone health faster than men; and for pregnant women to support the development of the foetus. Vitamin D is available in sunlight, but it may not be absorbed by our bodies due to things like some sunscreens and skin colour. WOC who have more melanin are at higher risk for deficiency.
Vitamin D deficiency looks like:
Vitamin D Food:
FOLATE
A.K.A. Vitamin B9 or folic acid. It serves in DNA formation, red blood cell development and, together with iron, prevention of anaemia. It is also super important for preventing some birth defects, so important that experts advise women to start taking prenatal vitamins containing folate the year before they plan to conceive.
Folate deficiency Subtle symptoms that may go unnoticed, such as
Folate Food:
So, Queens, let’s all be on the lookout for these nutrients to ensure our bodies stay healthy, happy, and beautiful! You can check us out on Instagram @thickboldandhealthy for more nutrition and wellness tips. See you soon!
]]>Shall We Proceed? Host:
"I had the pleasure to sit with Farah M. Green CEO of Thick, Bold, and Healthy LLC.
We discussed putting forth positive body images for women, and men, of all shapes and sizes. Healthy living comes in all shapes and sizes, and we must love the skin we are in to find balance." said E. Leese
You can listen to the full episode, here.
]]>]]>
When I was 22 years old, I noticed that my current state of happiness and health was contingent upon the woman that I observed when looking in the mirror. I had to slowly begin to understand that weight loss didn’t solve my insecurities nor did it determine my self-worth. While fighting a major depression associated with my body image, I had major breakdowns at work, cried myself to sleep, and battled with suicidal thoughts. Despite fighting mental turmoil, I woke up every morning at 6 AM and hit the gym, hoping that I would lose weight. But I could not lose one single pound. You might ask yourself why this happened. It was because I wasn’t happy and I was stressed. That’s when I decided to make a choice. In order for me to begin to embrace my body and master my health, I had to do the work internally. I could no longer allow my mind and body to continue to be engaged in battle. They both had to coexist with one accord. Before they could be in full accord, I had to learn to love MYSELF throughout the process. I had to learn to embrace the struggles of building self-love for my body and learn to implement a health and wellness plan that worked best for my lifestyle. I decided to remove the fad diets from my lifestyle and develop a champion mindset versus a weight loss mindset.
What’s the difference between the two?
Individuals with a weight loss mindset allow their weight to stifle them from living life. You might hear them say - I’m not going to wear that dress until I lose weight, I’m not going to take my dream vacation until I lose weight, or I’m not going to eat another piece of cake until I’m down 30 pounds and 6 inches around my waist. Based on the following examples, individuals with this particular mindset never achieve their health goals because they are more focused on restriction rather than living. On the other hand, individuals with a champion mindset know that they can accomplish or do anything they desire, despite the number that appears on the scale. You might hear them say - I’m going to compete in my first 5K race next month, so I have to start training and consume a balanced meal plan. I know I could lose a little weight but with this beautiful weather and cute swimsuit, my weight isn’t going to stop me from flaunting my curves today or even though, I’m insecure about my stomach, I’m still going to wear my sports bra and high-waisted leggings to the gym. Their approach to practicing self-love and body positivity, while adopting a healthy lifestyle is different compared to a person that’s solely focused on weight loss. They refuse to allow their weight and size stop them from living life and feeling great about themselves. As previously mentioned, weight loss doesn’t solve insecurities nor does it determine your overall health status.
I knew that I wanted to become the best version of myself, so I began developing a champion mindset. Every morning, I woke up with a purpose. I was determined to pull myself out of depression and build more self-love by training for 5Ks and 10Ks in sunny California. To prepare for my monthly races, I started running 3 miles and boxing at least 3 times a week. On the days that I wasn’t running, I was boxing and if I wasn’t boxing, I was running. I began building endurance and because I felt good, I wanted to eat better. As a result, the weight started to melt and my body began to sculpt. My ultimate goal wasn’t to lose weight, my ultimate goal was to become a woman that I enjoyed looking at in the mirror. As of today, I’ve competed in more than ten races and completed a half marathon. I’m now scheduled to compete in my first Spartan race this year that consists of running three miles and completing 20 obstacles. In order for me to embrace self-love and master my health, I had to focus on finding my why outside of weight loss. My why was to compete in races to live a healthy lifestyle and build self-love. But today - my why is to compete in races to become the best mom, wife, and leader of breaking generational curses of diseases among young girls and women around the globe. On the days that I’m discouraged and don’t feel like practicing healthy habits, I think about my why and change my mentality to a champion mindset. Find your why outside of weight loss and I promise you will live a more happy, healthy, and fulfilled life.
Key Takeaway
I wrote a book called 12 Steps to Your Body of Gold. In the book, I share the 12-step process I used to embrace self-love and master my health. The process of embracing self-love and mastering your health to prevent various health challenges isn’t going to be easy, but it is well worth the risk to live a fulfilled life. With guidance from this book and using a separate journal to document your journey, thoughts, and feelings, you will begin to embrace every aspect of your body, take control of your health, and truly love the woman you see in the mirror. By the end of this book, my goal is for you to worry less about the number on the scale and simply learn how to live your life green. Welcome to the best part of your life!
Post by Farah M. Green, Body Activist + Certified Exercise Nutritionist