For more details on the importance of awareness in combatting the challenges and stigma of mental health, please see the National Network to Eliminate Disparities in Behavioral Health, as well as the HHS Office of Minority Health.
All posts by Delvena Thomas
I’m with Dr. Lisa Lewis & Dr. Catrise Austin, as we prepare to schedule our nationwide media tour. Coming to a city near you!
- San Diego
- Baton Rouge
- Palm Springs
- Reno… and many others!
Follow the three of us as we spread the message of health transformation – mind, body and smile.
Contact us TODAY for media and conference bookings. We have it all covered – from head, to toe.
Hippocrates stated, “let food be thy medicine”. I’m sure he was referring to healthy foods and those with benefits such as foods that can help with energy. My diet includes lemon, ginger and garlic regularly, along with other beneficial foods. Besides the positive health effects, diet control and weight management will create a healthier body and state of mind.
First, start with a high level of water in the morning – hydrate your brain right away. Why? Water helps you awaken in the morning. It will also decrease the carbohydrate cravings. I keep a bottle of my favorite, purest water at bedside.
Although breakfast is the most important meal of the day, it can also be the unhealthiest. Think about it – pastries, donuts, grits, which are my weakness, bagels, potatoes, white breads, that tall glass of sweet orange juice.
During the week, ‘stick to business’ by avoiding the EXCESSIVE carbohydrates for breakfast but fill up on the protein. If you work out or exercise first thing in the morning your morning meal may require certain carbohydrates strategically planned.
Avoid gluten in your diet and do include high quality fats throughout your day because they nourish the brain – coconut oil, avocado, hemp seeds, walnuts, the original form of chocolate, cacao in modest amounts.
You know you don’t have to eat it all, right? When dining out most of the entrees are more than one serving. Did you know that? If you order appetizers, dinner and clean your plate, chances are your caloric intake was enough for the entire day and then some. I’m not suggesting you calorie count exactly but an easy way to cut calories would be to skip the appetizer during some meals, share your appetizer when you do indulge, and/or order a meal that you share with the person you’re dining with, if possible. If not, get into the habit of taking leftovers home or, leave it! You don’t have to clean your plate! In fact, if you clean your plate clean, you’ve probably eaten in excess. Do you know how great it will feel pushing away from the table with a stomach that’s not full or busting out of your clothing?
Maintaining and losing weight is easier than you think. Follow these steps along with being physically active and you’ll see the transformation you achieve.
If you desire guidance, my staff and I are available in our new wellness center located in Ft. Lauderdale.
Some people don’t engage in activities based off superstition. My curiosity compelled me to create a list of NYE and NYD routines that people will forever do to foster a healthier, more prosperous and safer year. Here’s a list from my family and friends:
- Attend church on the Eve!
- Throw water out the door to ward off evil spirits on the Eve
- No washing clothes or dishes on NYDay
- Get a handsome man to walk through your house on NYD 1st thing in the morning
- No women should visit on NYD! They bring bad luck. 🤣🤣🤣
- Have at least $1 in your pocket on the Eve before midnight. If pockets are empty at midnight, no money profited all year!
- No sweeping on NYD or you sweep out good luck for the year
- Eat 12 grapes on the Eve – each grape brings good luck for each month of the year. Get it? 12 months 12 grapes
- Smudging – Smudging can help combat negativity, such as depression, clear the energy in your field, and help you start anew. Smudging is an ancient ceremony in which you burn sacred plants, such as sage, to allow the smoke to clear and bless a space.
- Turn on all of the lights in your house to light your way into the new year 💡💡💡💡
As we proceed through the fall, most of us look forward to the upcoming large feasts with family and friends. We anticipate a gargantuan meal for Thanksgiving and during the December holidays, we flirt with many desserts and high calorie beverages such as eggnog and creams. Overindulging has its consequences. Preparing ahead and creating a plan for the holiday time period will prevent the ‘post-holiday blues’. In addition to the overspending on gifts and parties, weight gain and guilt associated with gluttony can also lead to regret and somber moods after the holiday season has commenced. Don’t enter 2016 with regrets and guilt, take control now and enter 2016 feeling in charge and disciplined.
Begin your exercise routine now, if you haven’t already. South Florida is warm year round. In colder regions, people can hide the extra weight gain caused by holiday meals with winter clothing. We are not impeded by cold temperatures when trying to travel to the gym or other outdoor activities for exercise. This should motivate us to be active.
Exercise is a natural way to release feel good chemicals – endorphins. The production of brain chemicals like dopamine and serotonin are increased when we exercise. Walking, running, jogging, weight training, sexual activity, aerobics classes are all considered exercise. Increasing your heart weight continuously over a certain period of time will produce healthy results, even little things such as parking far from an entrance, using the stairs not the elevator, yoga, doing squats in between phone calls while working at your desk. These things can increase your heart and release endorphins. Engaging in these activities regularly will result in burning the food and beverages we consume to make fuel for energy. Subsequently, if you burn more than you consume, you will lose weight. If you burn as much as you consume, your weight will remain stable. If you burn very little but continue to consume, you will gain weight.
During the festivities, adhere to portion control. When fixing your plate, serve a minimum serving. Dining on minimum amounts can be very satisfying. It requires practice, discipline and managing the discontent (when not giving into the overindulgence) to unlearn the practice of over eating. It is true that overindulging for several years can result in stretched stomachs making it difficult to create a sensation of ‘feeling full’. ‘Feeling full’ should not be your goal but feeling satisfied should. In addition, some people release those same feel good chemicals we make when we exercise, when they eat and overindulge. This can result in the practice of binge eating. For some people, feelings of loneliness and sadness result in binge eating because the consumption of food releases those feel good chemicals. If this is a consideration – binging or addiction to food – medications can be prescribed.
Try to cook healthy routinely, including during Thanksgiving and the December holidays. This could include not frying food, using healthier additives, including plenty of fresh vegetables and limiting the carbohydrates. When consuming carbohydrates, comply with portion control.
Exercise, portion control and eating healthy routinely will help you avoid the ‘post-holiday blues’.
(See our post from last year, on emotional self-care around the holidays.)
Suicide is a tragic event where the person committing the act is often stuck in a cloud of stress that narrows all of their options down to one, death. Friends and family, without exception, all ask one question: “why?”
The 6 most common reasons behind suicide are:
- Depression: The belief that escape from the current situation is hopeless.
- Psychotic/Schizophrenic: Malevolent inner voices often command self-destruction for unintelligible reasons.
- Impulsive: Drugs and alcohol induces impulsiveness in some people to the point of suicide.
- Cry for Help: These people don’t usually want to die but do want to alert those around them that something is seriously wrong.
- Philosophical desire: They often look at their choice to commit suicide as a way to shorten a dying that will happen regardless
- Accidentally: This is a recent, tragic phenomenon in which typically young people flirt with oxygen deprivation for the high it brings and simply go too far.
The CDC reports the suicide is the 10th leading cause of death in the United States. Approximately 105 Americans die by suicide every day, therefore averaging about 1 death by suicide every 13 minutes.
In lieu of these staggering statistics, mental health professionals worldwide agree that treating underlying mental disorders and assessing suicide risk are both vital elements in preventing suicide deaths.
Therefore, The National Alliance of Mental Illness (NAMI) has set September to be National Suicide Awareness Month (#BeThe1To). Visit http://www.save.org/ for more information about suicide prevention and support.
If you know or see anyone with suicidal intentions please reach out or direct them to the National Suicide Prevention Lifeline available 24/7 at 1-800-273-8255.
For many of us Sunday is when we prepare our attire for the week and mentally prepare for the work week ahead. Stress is life and life is stress. That includes home, family, relationships and work. We should be mindful of healthy tips to help us cope with what is inevitable:
This week’s tip – accept that you can’t always be in control. I ‘received’ this several years ago and life has been more manageable ever since. Say it with me, “I can’t always be in control.”
That desire to control all is paired with nervousness (aka anxiety), fear, stress, and, ready for it? All of these things created by a desire to control can result in ineptitude and lackluster projects.
This week and each week moving forward accept that you are not ALWAYS in control. This is the basic foundation for managing stress is life and life is stress.
While watching the sunrise a recurring thought came to mind. Women in America have many sexual freedoms and liberties. We can try different shapes, sizes and flavors. Some of us have endured unnecessary heartache and disappointments, while remaining loyal and a ‘ride or die’.
If your starter is not playing by the rules, keeps fouling out or is not playing to the best of their ability, bench them! You should put in a different starter or bring someone off the bench. We have too many liberties and as a result, we should not have to tolerate someone who doesn’t appreciate being on our team. Never forget that you are the coach of your own team. Your players do what you allow. Enjoy the freedoms you have and don’t be afraid to move onto the next one when things are not working out consistently in a relationship. God gave us a buffet for a reason!