CWUW Health Focus Group

Center of Wellness of Urban Women (CWUW) will be conducting a health focus group assessing the health and wellness needs of women living in Indianapolis.

This group will take place on Saturday, August 23rd from 11am-1pm at the North United Methodist Church, 3808 N. Meridian, Indianapolis.

We need women 18 and over living in Indianapolis (Marion County only) to participate.

If you are interested in participating in this focus group, please RSVP by August 20th by calling 317-329-8496 or emailing us at info@cwuwonline.org. Leave your name and phone number.

CWUW empowers women and their families to become proactive in their health by improving their mind, body, and spirit through education, advocacy, care, and prevention. We want women and the families to LIVE LIFE WELL.

Help us to design an organization that fits your needs.

Thanks Again,

Rhonda L. Bayless
http://www.cwuwonline.org

Postitive Thought For The Week: Getting Ready

Question:

Have you ever been in a situation where God told you something and NOTHING points to what he is telling you? Have you ever been at a place in which everything looks like the opposite of what you've heard? How do you handle that?

Response
First read: Hebrews 11

I heard Bishop TD Jakes preach once that every thing you have ever received from God in the natural you have to first receive it in your spirit. Usually when I have heard something that I could not see, it has had to do with my finances. There have been some crises that have come that He has needed me to be calm about so that I could hear His instructions for how to avoid the pitfalls.

I have learned over time that He doesn't reveal stuff to us to scare us but to prepare us. A lot of times when I hear things I began to do little things that I believe are preparing me for the what ever it is. If it is a warning about finances, some times I will try to pay off some bills, put a little money aside. Hold off on getting involved financially with something I normally would.

If it has been professionally, I start thinking in terms of if I had that job what would I do to get ready for it. I would sit down and think and write down some things that I would do to make my self more marketable when and if that opportunity ever comes around.

I guess over time you can say I have developed the attitude of, I don't know when it's coming but when it does come I want to be prepared. I had to stop focusing so hard on the when, because the when was making me crazy. The Lord did not always reveal to me a time line. Most times He would show me it is coming and that was it. I’m sure you can relate to how frustrating that can be. We want the date, the time and the second. I was, and even now, sometimes still like the little kid on the long car ride who keep asking “are we their yet?” Some times I have had to do physical things to keep focusing on getting ready. Like writing down what I have heard and seen. Sometimes it is mental and spiritual things I needed to do to get prepared. I found for me I have to get my self aligned with what ever is coming and the more prepared I am the more He reveals to me as to what is next.

I remember one idea I shared with a friend about redefining how we approach affordable housing. I truly believe it would have never come to me if did not step out on faith and purchase a second home. I couldn’t see how I was going to do it but as I began to be obedient and just trust that this is my time, more stuff became clearer and clearer to me and the more things fell into place. Some of it didn’t happen over night. Some of it took days and some things took years but it happened. It's almost like He's saying if you can believe me for this and get prepared then I give you more stuff to get prepared for.

Make it a blessed,
YAskew

Black Bean and Potato Tortillas

Black Bean and Potato Tortillas
Makes 4-6 servings


Crunchy tortilla chips, hearty black beans and potatoes with chiles, garlic and a hint of lime along make this a real crowd-pleaser.


4 medium-large potatoes

1-1/2 tablespoon light or extra-virgin olive oil1 medium-large onion, chopped

2 to 3 garlic cloves, minced

1 medium green bell pepper, diced

1 4-ounce can mild diced green chiles

1 16-ounce can diced tomatoes

1 16-ounce can black beans, drained and rinsed

2 teaspoon ground cuminJuice of

1 lime

6 6-inch corn tortillas cut into short, narrow strips


Microwave the potatoes until done but still firm. When cool enough to handle, peel and cut into 1/2-inch dice. Set aside. Heat the oil in an extra-large skillet. Add the onion and sauté over medium heat until translucent. Add the garlic and bell pepper and sauté until the onion is golden. Add the chiles, tomatoes, beans, and cumin. Bring to a simmer, then cover and simmer gently for 10 minutes. Stir in the lime juice, tortillas, and potatoes and cook briefly, just until heated through. Serve at once.


Nutritional Information Per ServingCalories 340, Total Fat 5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 500mg, Total Carbohydrate 63g, Dietary Fiber 11g, Protein 11g

Getting Motivated for Fitness

ScienceDaily (Sep. 22, 2007) — Allison Chopra, a fitness expert at Indiana University, encourages her personal training clients to break their more ambiguous goals of say, feeling better or dropping a few dress sizes, into smaller goals that can be achieved in three to four weeks. She discourages weight-oriented goals because weight loss is a long-term process and everyone loses weight at different rates. Instead, she wants to know how her clients feel.

"I ask them, are you feeling better? How's your confidence, your energy level? Are you feeling better about yourself?" said Chopra, the personal training coordinator for IU Bloomington's Division of Campus Recreational Sports. "But these are harder to track."

Chopra offers the following tips concerning goal-setting, encouraging people to be SMART about their goals. The industry catch-phrase SMART stands for Specific, Measurable, Attainable, Reward (as in, give yourself one when you've achieved a goal) and Time (set a time for reaching the goal):

Wellness goals should not be underestimated. People can feel a lot of satisfaction in meeting them, building momentum for other goals. "One goal I set for some of my clients is to get eight hours of sleep each night for a week," Chopra said.

Goals need to be attainable and realistic. Challenging yourself to eat no fat for a week could be setting yourself up for failure. Chopra encourages some of her clients to eat breakfast every morning, or at least do so for a week.

Be specific. A goal of "eating better," is an example of a worthwhile but ambiguous goal. A more effective or specific goal might be to limit sweets to one a day for the next week or to limit cookies to the weekend.

Exercising too much could be counter-productive. Adequate rest can result in better workouts, Chopra said. "I tell people, more than you'd think, not to exercise as much," Chopra said. "Our muscles need time to rest and repair themselves. For a normal exerciser, not an athlete, three to five days a week is good. When people start missing days, they can become disappointed and start missing more."

Keep track. Write down your goals and progress, noting it in a journal, notebook or other medium. Put goals in a visible spot. Fitness goals could include performing some form of physical activity for a certain number of days each week or a certain number of minutes. Energy (how do you feel?) can be measured on a scale of one to 10 each day. Pedometers can be used to count steps, increasing the number over time.

Chopra is a big fan of small steps and a forgiving temperament. If a goal is not met, she said, it should be reassessed to make sure it's reasonable and then sought after again -- after a brief break.

"Getting fit or feeling well is a long process," she said. "It doesn't happen overnight."

Diabetes, Depression Linked

Diabetes, depression linked: Having one makes other more likely- June 18, 2008

Jun. 18--For the first time in a single study, Johns Hopkins scientists have found that diabetes contributes to depression and vice versa, confirming long-held assumptions about the intertwined nature of two diseases that affect millions of Americans.

The research, published yesterday in the Journal of the American Medical Association, provides added proof that diabetes plays a role in depression and depression plays a role in diabetes. Previous studies have looked at only one aspect of the link.

For years, researchers had assumed that diabetes led to depression, said University of Michigan epidemiologist Briana Mezuk. The new research provides evidence. "That's what makes this study so great," said Mezuk, an expert on diabetes and depression.

Both ailments affect a significant number of people. Almost 21 million Americans -- 7 percent of the population -- have diabetes. In Baltimore, the proportion is even higher: One in 10 adults is diabetic, according to the federal Centers for Disease Control and Prevention.

And 30 million adults -- about 16 percent of the population -- have had at least one bout with serious depression during their lifetime.
"We were able to show that there's a bidirectional association," said the study's lead author, Dr. Sherita Hill Golden, a diabetes expert at the Johns Hopkins School of Medicine.

Golden said she hopes that the study will lead to increased understanding among both doctors and patients that the two illnesses are so closely intertwined. She emphasized in particular that doctors who treat diabetes should watch their patients for signs of depression.

The study looked at an ethnically diverse group of 6,814 men and women between the ages of 45 and 84, spread across the country. Over three years, subjects visited a clinic three times to be examined for symptoms of type 2 diabetes and depression. Type 2 diabetes is a chronic illness in which the body cannot properly remove sugar from the blood. The illness has a genetic component but usually occurs in overweight people or those who eat a high-sugar diet. It differs from type 1 diabetes, which is much less common and is an autoimmune disorder in which the body attacks its own pancreas. The pancreas makes insulin, the hormone that controls blood sugar.

Those with higher levels of depression were almost 50 percent more likely to develop diabetes than those who were not depressed. Subjects who were most depressed were most likely to become diabetic.

Compared with the general population, depressed people tend to smoke more, to overeat, to exercise less and to be overweight. All of these factors increase the risk of diabetes. Golden's study found that these activities contributed to the higher rates of diabetes for subjects with depression.

But there are other factors, too. Golden, an endocrinologist, suspects that depression might cause physiological changes that predispose people to diabetes. Depression raises levels of stress hormones such as cortisol as well as other molecules that lead to inflammation; these chemicals in turn contribute to diabetes.

Depression plays a role in several chronic physical conditions besides diabetes. For years, scientists have known that depression is associated with higher rates of heart disease, stroke, osteoporosis and perhaps dementia. Stress hormones and inflammatory molecules play a role in all of those diseases.

Interestingly, the link between depression and diabetes seems to be closely related to socioeconomic status. A new study by the University of Michigan's Mezuk in the American Journal of Public Health found that people with depression whose level of educational achievement was limited to high school or less had a 200 percent increased risk of becoming diabetic.

But depressed people with at least some college education had no increased risk. Mezuk suspects that the difference has something to do with the fact that in people with less education and income, depression tends to last much longer -- probably because this group has less access to treatment. The longer the illness persists, the more chance it has to do harm.

Most researchers think that for diabetic patients who become depressed, worry and anxiety play a central role. The disease is chronic, and patients must think constantly about diet as well as the possibility of complications, which can include heart disease, peripheral nerve problems and blindness.
"Either you have them or you're worried about getting them," said epidemiologist William Eaton. A professor at the Johns Hopkins Bloomberg School of Public Health, he has studied diabetes and depression for years but did not work on the study.

Golden found that diabetic patients getting treatment were more likely to be depressed than patients not in treatment. She suspects that diabetes treatment, which involves regular monitoring and injections, causes psychological stress on patients, thus increasing the risk of depression.

Awareness of the link between the illnesses can make a significant difference: A study last year by University of Pennsylvania researchers found that depressed diabetic patients who received mental health care were half as likely to die after two years compared with depressed diabetic patients who did not receive the extra care.

"Treating depression is not only important for mental health, it's important for physical illness as well," said University of Pennsylvania family medicine specialist Dr. Hillary Bogner, the study's lead author.
david.kohn@baltsun.com
-----
http://www.baltimoresun.com.
Copyright (c) 2008, The Baltimore Sun

Fibromyalgia

What is fibromyalgia?
Fibromyalgia is a chronic condition characterized by a generalized, aching pain. In the United States, an estimated 10 million people suffer from this disorder. Most are women of childbearing age.

What are the symptoms?
Fibromyalgia symptoms include aches and stiffness in muscles, tendons (which attach muscles to bone) and ligaments (which attach bones to each other). The pain can occur in any part of the body and can be widespread or localized. Symptoms typically develop gradually and frequently come and go in cycles. Women tend to experience more widespread problems, while men more often develop localized symptoms, such as pain in the shoulder.

Pain. The pain is often described as a deep muscular aching that is either burning, throbbing or sharp. The pain and stiffness is often worse in the morning.

Fatigue. The sensation of being drained of energy and unable to concentrate can vary from mild to incapacitating.

Difficulty sleeping. Sleep does not feel refreshing; and fibromyalgia patients report feeling exhausted when they wake up.

Sensitivities. About 50 percent of patients report sensitivities to noise, bright lights, odors, medications and certain foods.

Chronic headaches. An estimated 50 percent of patients report migraines or tension headaches.

Irritable Bowel Syndrome. Between 40 to 70 percent of patients experience diarrhea, constipation, and abdominal pain and gas.

Other symptoms may include dizziness or lightheadedness, menstrual cramping, jaw pain, numbness and tingling sensations, cognitive and memory problems (often called "fibro fog"), temporomandibular joint disorder, pelvic pain, restless leg syndrome, sensitivity to chemicals and temperature, and anxiety and depression. These symptoms can vary in intensity and, like the pain of fibromyalgia, wax and wane over time.

Because none of the symptoms is unique to this condition, physicians cannot make a diagnosis based on the presence of one or more of them. Instead, today's diagnostic criteria specify that patients must have had pain in four quadrants of the body for a minimum of three months and tenderness in at least 11 of 18 specific areas called "tender points" on the neck, shoulders, back, hips, arms or legs that hurt when touched.

What are the causes of fibromyalgia?
New research suggests that imbalances in the nervous system amplify normal sensation, making even a slight touch feel painful. This super-sensitivity to pain appears to be genetic. Fibromyalgia does run in families, and researchers have identified one gene believed to be involved in the syndrome. Patients also have higher-than-normal levels of a neuropeptide called substance P that is involved in the communication of pain signals to the brain, and lower-than-normal levels of the pain-mitigating hormones serotonin and norepinephrine.

Even if you are born with a genetic predisposition to fibromyalgia, you still need to experience something that triggers the disorder. This can be a viral infection, emotional stress, an accident or injury or, perhaps, exposure to certain drugs or chemicals.

What is the conventional treatment?
There is no single reliable treatment for fibromyalgia. It often requires a team approach, enlisting physicians who are familiar with the disorder (not all doctors are; in fact, some physicians argue that fibromyalgia isn't real since no physical signs can be detected by x-rays, blood tests or other diagnostic techniques).

Only a single pharmaceutical drug, pregabalin (Lyrica) has been approved by the FDA for treatment of fibromyalgia, but a number of other drugs are frequently used:

Painkillers: These can range from familiar over-the-counter drugs such as acetaminophen (Tylenol) to prescription medicines, sometimes including narcotics, for those with severe muscle pain. However, no solid evidence has shown that narcotics are effective for the chronic pain of fibromyalgia and continued use presents a risk of physical or psychological dependence.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): This category includes aspirin, ibuprofen (Advil, Motrin), and naproxen sodium (Anaprox, Aleve). These drugs work by inhibiting prostaglandins, substance which play a role in pain and inflammation. They can help relieve the muscle aches of fibromyalgia as well as the menstrual cramps and headaches often associated with the disorder.

Antidepressants: These drugs help elevate levels of serotonin and norepinephrine in the central nervous system. Low levels of these chemicals are associated not only with depression, but with pain and fatigue. Tricyclic antidepressants taken at bedtime in dosages lower than those used to treat depression can help promote restorative sleep, relax painful muscles and heighten the effects of endorphins, the body's natural pain-killers. Other antidepressants, selective serotonin reuptake inhibitors (SSRIs), taken in doses lower than those used to treat depression, can reduce fatigue and some other symptoms associated with fibromyalgia. A combination of the tricyclic, amitriptyline, and the SSRI fluoxetine seems to relieve symptoms better than either drug alone.

Benzodiazepines: Such as valium may be prescribed to help relax tense, painful muscles and stabilize the erratic brain waves that can interfere with deep sleep. These drugs can also relieve symptoms of restless legs syndrome, which is common among people with fibromyalgia. Because of the potential for addiction, doctors usually prescribe benzodiazepines only when other drugs haven't helped.

In addition, fibromyalgia treatment may include a combination of physical and occupational therapy, as well as instruction in pain-management and coping techniques, and in properly balancing rest and activity.

What natural treatment of fibromyalgia does Dr. Weil recommend?

The following lifestyle changes:

Exercise. Regular exercise has proven one of the best treatments. Although muscle pain may worsen during exercise, the pain usually dissipates within 30 minutes. Stretching and low-impact aerobic activity (swimming, walking, yoga, or using cardiovascular machines like stationary bikes or elliptical trainers) are often the most effective.

Regular sleeping habits. This is critical for reducing pain and improving energy and mood.

Relaxation techniques. Meditation, yoga or breath work can help counteract stress.

Cognitive-behavioral therapy. To learn how to cope better with symptoms and stress.

Acupuncture or massage. Both are often helpful in relief of whole-body systemic conditions.

The Feldenkrais Method. To correct poor posture or habits of movement that may contribute to pain.

Nutrition and Supplements:

• A diet rich in organic fruits, vegetables, and whole grains can fortify your body's natural defenses and healing system.
• Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods (such as deep-fried foods) that might contain trans-fatty acids. Use extra-virgin olive oil as your principal fat.
• Increase intake of omega-3 fatty acids.
• Eat ginger and turmeric regularly for their anti-inflammatory effects.
  In addition to a daily antioxidant regimen, take 250 mg of magnesium and 500-700 mg of calcium daily to help relax and maintain nerves and muscles. (However, Dr. Weil does not recommend calcium supplements for men.) Boswellia and malic acid may also be beneficial.

Drweil.com

Slow Down, You Eat Too Fast

by Kathleen Zelman

(WebMD) Have you ever noticed how long it takes most thin people to eat their meals? My sister was always the last one to finish her meal, and it drove the rest of the family crazy. We were sure it was her ploy to get out of clearing the table or doing the dishes! It was not until years later that I realized her slow eating is the secret to her trim figure.

Most Americans eat too fast, and, as a result, they take in too many calories before they realize they've eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.

Recent research presented at a meeting of the North American Association for the Study of Obesity showed that overweight men and women took in fewer calories when they slowed their normal eating pace. And a recent Japanese study involving 1,700 young women concluded that eating more slowly resulted in feeling full sooner, and thus eating fewer calories at mealtime.

It's especially important for people who have had gastric bypass operations to heed advice to eat slowly. A study of gastric bypass patients showed that those who ate too fast and failed to recognize the signs of satiety were less successful at losing weight than other patients.

The Pleasure Principle

Not only does eating slowly and mindfully help you eat less, it enhances the pleasure of the dining experience. To master the art of slow eating, put on some music, light a few candles, turn off the TV and any other distractions, and concentrate on your meal.

A perfect place to start is with dessert. Let's be honest, who is still hungry when dessert arrives? But our innate desire for sweets nonetheless makes desserts very tempting.

You can have your cake and eat it, too -- as long as you only take a few bites. Take a bite, eat it slowly, savor it, and do nothing but enjoy the flavor, texture, and experience of the delicious dessert. You will find that one or two bites give you the sweet indulgence without a lot of extra calories.

Not as Easy as It Sounds

It's true that eating slowly and taking smaller bites can be very difficult to do, especially when you are busy and famished. But you'll find it easier to slow the pace if you eat regular meals, and never allow more than four hours to pass between meals.

At times when you're very busy, schedule "nourishment breaks" into your day. Take 15 minutes to relax, recharge, and refuel. These minibreaks will help you relieve stress, too.

Still can't slow down the pace? Try a few other tricks to help you recognize a full belly: Push away from the table, leave the second helpings on the stove, and drink a large glass of water.

You can find still another option at the dentist's office. Ask about the new dental appliance designed to help you eat more slowly. You place the device, which is much like a dental retainer, in the roof of your mouth before meals. It reduces the size of your oral cavity and forces you to take smaller mouthfuls.

Regardless of how you go about it, slowing down your eating is a great resolution to make. So take a page from the Europeans, who love to linger over their meals. It can't hurt, after all. And with any luck, you'll learn to eat less while you take more pleasure in the taste of your nutritious and delicious meals.

Positive Thought For The Week

Helping or Hindering
Generally people do not want to see their children to suffer. Like any good parent if you see your child heading in the wrong direction you try to head them off and if you can’t you do what you can to get help them out of the bad situation. It is human nature to want to protect your young. Sometimes, not getting that just because that person will always be your child it does not mean that God wants you to encourage them to always continue to display childish behavior. The truth is the real problem is not so much that God has a problem with us being children. He has issues with us being disobedient children. Some parents are still breast-feeding 20, 30 even 40+ adults. Before you get cocky and say this does not apply to me. I don’t have kids. This type of behavior is not restricted to the parent and child relationship. There are some folks who do this with, sisters, brothers, parents, boyfriends, girlfriends husbands you name it they are breast feeding them.

I believe God expects us to be supportive of those we love. However, He doesn’t expect you to take His place in their lives. A lot times the folks in your life can not grow up and find out how great God is because you keep bailing them out. You have to ask your self are you a help or a hindrance?

Some the greatest lessons I learned came from not being bailed out and me having to take responsibility for my actions. It’s funny how clearly I can see this when it comes to me but not always see this so clearly when it comes to others. One example is I had a relative I just kept lending money too. Then when I would need my money back they would avoid me until the next time they needed more. They rarely gave me back what I had leant. When they did give it back, it was always in installments. Then I would turn around and they would be buying new things for their house or going on vacation and I did not have money to go where I wanted to go. I was angry, frustrated, unhappy, and broke and I started to despise this person. I asked God why, and He revealed it was because He was not in it.

Here is the lesson I learned. Every time I prayed and ask God to help this person, it was like using His name in vain. I called Him, but then I wouldn’t let Him do His job. Every time I bailed this person out, I was only hurting them and myself. I kept praying on them and asking God why they were so disobedient when He showed me it was because I had sponsored their disobedience. They were only part of the problem. I was the other half. That person may have robbed me, but I gave them gun and the bullets and all the while I was doing it in Jesus name. All though my intentions were noble the results did more harm than good. I was not being a help I was being a hindrance.

Remember this if God meant for adults to survive solely off the tit, he wouldn’t have given us teeth.

Make it a blessed.

Y.Askew

Go Red!!

CWUW Supports the "Go Red for Women!"

Heart Health Campaign

With heart disease being the number one killer of women, its important that CWUW supports organizations who provide information and tools for women to remain heart healthy.

"Go Red for Women" is a campaign sponosored by the American Heart Association.

Visit their site!

Health and Wellness Links

A Friendly Reminder:

Health and Wellness Links are at the bottom of the blog.

Visit the sites listed and remember to Live Life Well!!

50 Million Pound Challenge: Join Team CWUW

Join Team CWUW!!

We are a part of the 50 Million Pound Challenge. Register at the 50 Million Pound Challenge website and then join our team.

We all need support in getting healthy and CWUW is here to do just that!

You'll receive emails to offer support and encouragement on your weight loss journey!

CWUW Looking for Committee Members

CWUW is looking for committee members for our program development committee. This committee will have the task of furthering the development of programs and activities for CWUW using evidence-based practices.

If you have experience in program development and research and want to participate, please send your name, address, and phone number along with a resume to info@cwuwonline.org. Please let us know why you will be interested in joining CWUW and your why are you interested in women's health issues.

Join the CWUW crew!!

For more information about CWUW, please go to the Center of Wellness for Urban Women website, http://www.cwuwonline.org.