You will be fine.

Everyday we are challenged to overcome, to persevere, and to be a better person we were the day before. At times its hard to feel you can make it happen. We become overwhelmed. Some become depressed. Having a clear view and a healthy view of any challenge is a first step to moving forward. We must see life for what it is and then move ourselves to believe it will can came be better.

No matter the circumstance, have faith in your ability to handle it and take care of it.  It presents itself to you because you are the driver of this moment.  Find your inner strength. Don't get caught up in the whys but focus on the outcome.  Find resources, friends, and support to help you and Pray. You're never alone.

Victory.



Rhonda L. Bayless is the Executive Director/Founder of the Center of Wellness for Urban Women (CWUW) in Indianapolis and an HIV/AIDS advocate. Through addressing the intersection of race, class, and gender and other social determinants of health, Ms. Bayless works to empower women and their families to live healthier lives.

Meatless Monday Blog – January 2014: I LOVE to eat!

Ok, I’ll admit it…I LOVE to eat!  Those who know me joke that I plan my day around eating.  And it doesn’t help that my lifestyle requires me to be on the go a lot…that means eating out all the time!  But now that I’m getting older and much more conscious of my health, I’ve been making efforts to not let my love of food and life-on-the-go be detrimental to me.  So last year I took the Meatless Monday pledge and agreed to give up meat on Mondays.  What a difference it has made! There are quite a few benefits to going meatless, but here are my top three reasons to go meatless on Mondays:

1.  It’s easy to do!  Think about how many diets or meal plans you have started, and gave up on because it was just too complicated or inconvenient to your lifestyle.  With Meatless Mondays, you’re cutting out meat just one day a week.  How easy is that?  In fact, most of the things you already eat can be prepared without meat or with a substitute such as beans or tofu.  Click here for some easy recipes!

2.  It’s good for my heart!  According to The Monday Campaigns, the global leader of the Meatless Monday movement, a recent study done at Harvard University shows that by replacing meat, which is high in saturated fat, with foods that are high in polyunsaturated fat can reduce your risk of heart disease by as much as 19%.[1]  That’s a lot! Can’t beat that, right?  Adding more fruits and vegetables to your diet also gives you more vitamins and minerals, and can mean fewer calories too.

3.  I’m learning about new foods!  As I’m on this Meatless Monday journey, I’m taking the opportunity to try new recipes, and supplement my meals on Mondays with fruits, vegetables, grains, beans and more that I might have never tried if not for going meatless.  I love that I have now widened my tastes and have added some new favorites to my list!  One of my new favorite staples is kale.  It’s delicious, easy to prepare and can be used in a lot of different dishes.  Check out these kale recipes for some ideas!

These are just a few of the many great reasons to go meatless on Mondays.  Don’t let a busy lifestyle or a love of meat stop you from taking an easy step to improving your health! For more information on Meatless Monday, recipes and more, follow us on Facebook or Twitter!

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[1] The Monday Campaigns. (2014). Meatless Monday: Why Meatless? Retrieved January 2, 2014, from Meatless Monday: http://www.meatlessmonday.com/about-us/why-meatless/

Akilah Webster, CWUW Interim Board of Directors Chair, Meatless Monday Committee Chair

43...Growth in Progress!

Each year in January, prior to my birthday, I complete a self-evaluation using the 7 Dimensions of wellness (Thanks for introducing them to me, Rhonda Bayless). Since my birthday is in January, this self-evaluation fits right in with creating my vision book. This year I will turn 43 and I’m pretty excited. I’m not excited because I have big plans; I’m excited because I’ve grown so much since last year.

1.     Physically: I am in the best shape of my life. Really? Yes, really! Sure, I’ve had to get  “progressive lenses” in my glasses (I’m still fly tho…lol) and I have a few more gray hairs on my temples (I love them), I feel really fantastic. When I think about it, running 1 mile was not even a thought in my 20s. Now I run/walk 13.1 of them…woot! I drink more water, I make better food choices, I participate in all forms of physical activity; overall I feel good.

2.     Environmentally: I have stopped feeling like I need to conform to the ways of the extroverts of the world. Please don’t misunderstand. This is not an attack on extroverts. I am madly in love with and married to one; most of my friends are extroverts.  However, I’ve learned to express my introverted ways so they understand, “it’s not you, it’s me.”  Not only that, but my environment is surrounded by outdoor activities, art, music, and just plain ol’ good people. I’ve significantly reduced my interactions with negative influences that I can control…people, places, and things. I feel good about that even if some of the decisions were rough. I’m better for it.

3.     Intellectually: I continue to discover through reading, writing, traveling, and surrounding myself with folks who are just think and do things different.

4.     Socially: I think this is the area that I have gained substantial growth and it all started with accepting and understanding that I’m an introvert and being able to confidently express what I need and can give to relationships. This acceptance has caused me to re-evaluate relationships and if they were not mutually beneficial, I had to let them go. 

5.     Emotionally: I am in love with and married to my best friend. I have learned to forgive others and myself. I am learning to say no. I am still on a roller coaster, but the growth I’ve experienced has come from learning how to handle my emotions in different situations.

6.     Occupational Wellness: I quit the job that was emotionally stressful and was blessed with a new one. Although there is still a certain degree of stress, it is nothing like before. 

7.     Spiritual Wellness: I stopped allowing the opinions of others to influence what my relationship with God should look like. Personally, I don’t feel like I need to be in the “church box” every Sunday to have a relationship with God; in fact, I know I don’t. That’s all I’m going to say on that.

8.     Financial Wellness: With the help of folks who know what they are doing, my husband and I have a financial game plan. We’re by no means wealthy, but we’re working on it.

So there you have it, I’m turning 43; 42 was great, but 43 is going to be better.

If you are not familiar with the 7 Dimensions of Wellness I encourage you to visit The Fisher Institute for Wellness and Gerontology. You can also visit Center of Wellness for Urban Women to learn more and about the workshops offered by CWUW.

LaWanda Martindale is a wife, mother, sister, friend, registered nurse, and AQUARIUS living in Atlanta, GA

Meatless Monday: Heart Health is the Best Health!

We've asked our staff and volunteers to provide us with their favorite Meatless Monday meals!

Reducing your intake of meat can reduce your risk for cardiovascular disease, diabetes, and obesity. The Center of Wellness for Urban Women is a part of the Meatless Monday Movement!  Heart Health is the Best Health!

Tell us if you've used any of these recipes!

Rawcos with Romaine Shells

Tools needed: food processor

Prep time: 25 minutes

Makes: 3-4 servings

Pico De Gallo with Mango

1 mango, finely diced

1 large tomato (seeded and diced)

½ small jalapeno

1/4 cup diced onion

3 tablespoons chopped fresh cilantro

2 Tablespoons fresh lime juice (about 2 squeezed limes)

1/8 teaspoon pink Himalayan salt

*Combine all the ingredients and let the salsa marinade 30 minutes before serving.

Taco Nut-”Meat”

1 cup walnut, soaked

1 cup sunflower seeds, soaked

1 Tablespoon cumin (or more to taste)

1 teaspoon chili powder

1.5 tablespoons Coconut Aminos or 1 tablespoon Bragg’s Liquid Aminos (low sodium soy sauce)

*Put all the ingredients in your food processor and pulse until chopped up. Pulse until a desired consistency.

Romaine Shell Assembly:

Place taco “meat” in a washed romaine leaf to create a taco shell. Add  Mango Pico De Gallo on top. Add avocado if desired. Enjoy!

By Allie McFee
 The Humble Tummy

Taco Soup (Serves 3)

• One can of corn
• One can of black beans (low sodium) or any other beans you like
• One can of diced tomatoes (low sodium) any flavor
• One pack of taco bell seasoning (can substitute for low sodium) BUT, taco bell seasoning (any flavor is the BEST!!)

Mix and heat all together on the stove and serve with crackers or Tortilla chips (my favorite)

From Kareema Boykin
CWUW Program Manager (Miss Mary's Wellness and Community Garden/Clothing Drive)

Pesto Basil Grilled Veggie Wraps

1 cup Fresh Broccoli

1 cup Fresh Grated Carrots

1 cup chopped Green, Red, and Yellow Bell Peppers

1/2 cup onion

2 tsp minced garlic

1/2 tsp dry Basil

Salt & Pepper to taste

Olive Oil

2 tsp Pesto Basil or Sun-dried tomato pesto basil Sauce

Wheat Tortilla Wraps or any flavor of your choice (taco or burrito size)

Shredded Cheese (optional)

Heat oil on a griddle or in a pan. Add minced garlic and stir until golden brown. Add veggies and dry basil. Saute on medium high to high heat until veggies are slight scorched if pan sauteing or grilled if using a griddle. Add salt and pepper to taste. Spread pesto basil sauce on wrap. Add veggies and cheese (optional). Wrap tortilla and serve.

Original recipe by Ebonye X-Potter
CWUW Blogger

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