RedefiningHealth Wellness Workbook author aliyah bey designer rya Nourished Neighbors
Nourished Neighbors is a community hub with Alameda County incorporated and unincorporated communities interested in celebrating food, reimagining wellness, building community, and sharing resources. This group calls attention to nutritious and affordable food, safe spaces, and opportunities for connection.
Welcome Nourished Neighbors
Redefining Health is a 6-week wellness program. Participants of this series will learn and incorporate nutrition education, fitness, and stress management techniques into their lives. Participants will walk away with an increased knowledge of nutrition, holistic healing, cooking with fresh vegetables, de-stressing techniques, exercise techniques,and a sense of community.
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Table of Contents Discovery 1 Improving Your Relationship with Food Mindfulness Mindful Self-CompassionEating and Health Activity 1 How Would You Treat a Friend Activity 2 Changing Your Critical Self-Talk Intuitive Eating The Principles of Intuitive Eating Activity 1 The Pros and Cons of Dieting Activity 2 Identifying your Food Rules Discovery 2 Managing Stress Forgiveness How Anger Affects Our Health Activity 1 Forgiveness Inventory Activity 2 Are you Ready to Forgive? Flow The Value of Exercise Activity 1 How’s Your Body Image? Activity 2 My Body, My Health Discovery 3 Understanding Nutrition Types of Nutrients: Part One Protein, fats, & carbohydrates Types of Nutrients: Part Two Vitamins & minerals Resources Food and Mood Journal SMART BecomeGoalstheExpert of Your Body
note from team about the author Aliyah Bey I love learning different ways to live healthier, and I’m delighted to share this workbook. I hope this workbook brings you closer to redefining your health. about the designer rya I love working with the community by participating in projects that enable healing, activism, and aspirations. I’m passionate about co-building environments where everyone can participate and people all backgrounds are respected, and supported.
Improving RelationshipYourwith Food01 discovery Mindfulness ⊲ Mindful Eating Self-Compassion and Health Activity 1 How Would You Treat a Friend Activity 2 Changing Your Critical Self-Talk ⊲ Intuitive Eating The Principles of Intuitive Eating Activity 1 The Pros and Cons of Dieting Activity 2 Identifying your Food Rules
Mindfulness originated from the teachings of Buddha. It is a way of life and a method used to eliminate suffering. Mindfulness is the awareness that comes by paying attention with purpose, in the present moment, and nonjudgmentally. Mindfulness does not have to occur just in the meditative stance; it can transpire while you’re walking, completing chores, sitting, or eating. It is not necessary to practice Buddhism or any religion to bring the teachings of mindfulness into your life. Mindfulness is a secular power that everyone can apply to their lives!
• Increased
• Weight loss • Stress reduction • Improves
• Promotes
What
of
Benefits of Mindful Eating awareness of hunger and fullness digestion overeating and satisfaction with food healthier food
having? What
Mindful Eating
To eat mindfully means to be fully aware of your meal; the smell, taste, colors, etc. Mindful eating may support digestion, influence you to make better food choices, and prevent unhealthy decisions. When practiced, it allows you to tune into your emotions, thoughts, and expectations during each meal. Some guiding questions to ask yourself throughout your meal are as follows. feelings am I having? thoughts I are my expectations? I
experiencing?
• Reduces
binge eating • Increases
If mindful eating feels hard, try to do a different activity mindfully like: getting a manicure, doing chores, getting dressed, walking, or actively listening, seeing, and breathing. The more you practice mindfulness in one area, the more likely you’ll transpose mindfulness to other aspects of your life.
What
am
What is Mindfulness?
What am
Benefits Mindfulness
• Helps relieve stress • Treats heart disease • Lowers blood pressure • Reduces chronic pain • Improves sleep • Alleviates gastrointestinal difficulties • Improves mental health
choices
or
Self-Compassion and Health
Negative words TooSugarFatteningloadedUnhealthyBadJunkmanycarbsCheatdayCheatfoodCheatmealNaughtyMyweaknessSinfulGreedyForbiddenBadforyouToxic Positive words
Self-compassion is a way to express kindness and truth to yourself. When we practice self-compassion towards ourselves when it involves eating we allow ourselves the freedom to enjoy food without shame and guilt. Although it is important to eat a wellbalanced diet, you can allow yourself permission to enjoy foods solely on taste and experience without any negative words or thoughts. Below is a list of negative words and phrases that can impact an individual’s food behaviors and emotions. What are positive words phrases that you can use instead?
Activity 01 How Would You Treat a Friend? Materials paper, pen/pencil Instructions Please respond to each scenario with what you typically do, and what you say. Note the tone in which you typically talk to your friends when they are struggling.
Scenario One Your friend was recently let go of their job, they worked at their job for 5 years and were unexpectedly let go. They express to you that they feel like a failure. How would you respond?
Scenario Two Your friend continues to involve themselves in bad relationships. They express to you that they feel unworthy of love, stupid, and never want to date again. How would you respond?
Scenario Three
Your friend battles with their appearance. They have tried every diet but cannot find peace with how they look. They cannot commit to working out, eating healthily, or doing anything to improve their health. They are very upset because they feel like they’ve lied to themselves. How would you respond?
Scenario One
INTROSPECTION
Please
Now think about times when you feel bad about yourself or are struggling. How do you typically respond to yourself in these situations? write down what you typically do, and what you say. Note the tone in which you talk to yourself.
Scenario Two
Scenario Three
Check-in 1. Did you notice a difference? If so, ask yourself why. What factors or fears come into play that leads you to treat yourself and others so differently? 2. Please write down how you think things might change if you responded to yourself in the same way you typically respond to a close friend when you’re suffering.
The first step toward changing the way to treat yourself is to notice when you are being self-critical. Whenever you’re feeling bad about something, think about what you’ve just said to yourself.
• What is the tone of your voice?
Examples Negative statement – I’m lazy Positive statement – I deserve time to rest, and I will take care of my responsibilities.
Activity 02
For instance you’ve just eaten half a box of OREO Cookies, do you say or think that is negative towards yourself? Phrases like “you’re so disgusting,” “you make me sick,” and so on? Try to get a clear sense of how you talk to yourself. Instructions List all the negative things, self-talk, and ideas that you’ve said or thought of yourself and change them with a positive statement.
Materials paper, pen/pencil How to Prepare Some people find it useful to work on their inner critic by writing in a journal. Others may not be consistent with a journal, do whatever works for you. You can speak aloud, record, or journal.
Changing your Critical Self-Talk
• What words do you use when you’re self-critical?
• Does the voice remind you of anyone in your past who was critical of you?
• Are there key phrases that come up over and over again?
Challenge the Food Critics Learn to trust yourself and dismiss those who judge you for your food choices. Feel Your Fullness Think through your eating habits. Do you eat and eat until you’re uncomfortable and even miserable? Discover the Satisfaction Factor Just how yummy are your meals? They should be deliciously satisfying.
Intuitive Eating
Intuitive eating makes you an expert on your own body. You learn to trust your intuition and become connected with your body and some of the signals it sends out such as hunger cues. Many practice Intuitive eating to cultivate a stronger connection with food, change their eating habits, or improve their health without dieting.
10 Principles of Intuitive Eating
Reject the Diet Mentality Instead of restricting yourself from food, you can create a lifestyle that uplifts your food choices. Honor Your Hunger Understand your relationship with hunger. Notice the hunger cues and satiety. Make Peace with Food Develop a healthier relationship with your food, and understand what’s best for you and what you enjoy.
Cope with Your Emotions Without Using Food Find ways to separate your emotions from your eating.
Respect Your Body Learn to take loving care of your wonderful body Exercise Find out how to make movement and activity a happy part of your life. Honor Your Health Learn to feel healthier, happier, and guilt-free!
“Every time I’ve been on a diet, I can’t stay on it for long and feel terrible about myself afterward.”
Think about any negative effects dating has had on your life, and list those in the cons column. Examples
In the pros column, write down any benefits you have ever felt that dieting has given you. For example, maybe a gave you the hope that you would lose weight and then have a perfect life.
“When I’ve been on a diet, I haven’t wanted to go out for pizza with my friends, because I was afraid I lose my willpower and eat the forbidden pizza.”
Activity 01 The Pros and Cons of Dieting
Materials paper, pen/pencil Instructions
Pros of Dieting Cons of Dieting
Activity 02 Identifying your Food Rules Materials paper, pen/pencil Instructions Let’s get a handle on your food rules. For each rule in the table that follows put an X under YES or NO. Use the empty boxes to add any of your own personal rules.
I often compare what I eat to what others eat.
I throw out my food rules on weekends.
I don’t let myself eat fried foods.
I only eat foods that I think are healthy.
I don’t let myself snack between meals.
I don’t allow myself to eat certain foods.
I try to wait as long as I can before eating anything after I get up.
I eat certain foods only when I’m with friends who are eating them.
I have rules about the amounts of food I let myself eat.
I have rules around what beverages I drink.
I have rules about the times that I eat.
I eat very little during the day so I could eat more at night.
I let myself have sweets only on special occasions.
I let myself eat a for bidden food only if I exercise that day.
I count calories and allow myself only a certain number each day. I count fat or carb grams and have a rule about how many I should eat each day.
YES NO FOOD RULES
02 discovery Managaing Stress Forgiveness ⊲ How Anger Affects Our Health Activity 1 Forgiveness Inventory Activity 2 Are you Ready to Forgive? Flow ⊲ The Value of Exercise Activity 1 How’s Your Body Image? Activity 2 My Body, My Health
•
resentment.
Whatever
• Forgiveness
Forgiveness
• Forgiveness
• Forgiveness
• Forgiveness
• Forgiveness
• Forgiveness
Forgiveness relieves stress, anger, and Practicing forgiveness can improve your heart health, and relieve you of psychological disorders. When we think about unresolved conflict or recall an event that triggers feelings of anger or resentment we cause stress in our bodies. If we pay attention to the body, many physical changes occur when stress happens. Our jaws or abdomen may tighten, or some of us may feel jittery. our physical response is we know that stress takes its toll on the body over time, raising the likelihood of a wide range of diseases like Is Not is not condoning unkindness. Forgiveness is not forgetting that something painful happened. is not excusing poor behavior. does not have to be an otherworldly or religious experience. is not denying or minimizing your hurt. does not mean reconciling with the offender. does not mean you give up having feelings about what occurred. What is most important is understanding that forgiveness is not forgetting, condoning, excusing, or saying that hurtful conduct is okay.
• Heart attacks • Cardiovascular disease • High blood pressure • Decreased lung function • Muscle tension • Stress • Depression • Weight gain/loss • Cancer What Forgiveness
Activity 01 Forgiveness Inventory Materials paper, pen/pencil Instructions Think about the various areas of your life. List all of the people you need to forgive, including yourself. Indicate what you need to forgive each person for.
Family
Friends
Spouse or Partner
Co-workers
Self
Activity 02 Are You Ready to Forgive? Materials paper, pen/pencil Instructions Are you ready to let go of your old story? Are you ready to forgive the other person? On a scale of 0 to 10 (0 being not ready at all, and 10 being completely ready), how ready are you? If you see that you are not completely ready to forgive, describe any resistance you are feeling.
Family 1 2 3 4 5 6 7 8 9 10 Friends 1 2 3 4 5 6 7 8 9 10 Spouse or Partner 1 2 3 4 5 6 7 8 9 10 Co-Workers 1 2 3 4 5 6 7 8 9 10 Self 1 2 3 4 5 6 7 8 9 10
When I say flow, I am referring to movement. Whether it’s calisthenics, weight-lifting, yoga, dancing, walking, hiking, or breathing, that is all a part of flowing. As you redefine your health, I want you to think of ways to incorporate movement into your everyday life.
Flow Flow or movement pumps your brain full of endorphins (a chemical messenger that blocks the pain).
Exercise can provide stress relief for your body including your cardiovascular, digestive, and immune systems.
The Value of Exercise It pumps up your endorphins.
Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins.
Although this function is often referred to as a runner’s high, any aerobic activity, such as tennis or a nature hike, can contribute to this same feeling. It reduces the negative effects of stress.
Activity 01 Body Image Materials paper, pen/pencil Instructions Use this checklist to better understand your body image. Check off all that you struggle with or are questioning.
Do you ever put off activities or relationships until you are a certain size?
Do you feel guilty after you eat?
Would losing or gaining weight make you feel like you were a better person?
Do you feel uncomfortable in your body?
Do you find yourself obsessing about your body?
YES NO BODY IMAGE
Have you used unhealthy ways to gain or lose weight?
Do you see certain foods as “good” or “bad”?
Do you find yourself thinking negatively about your body?
Do you think changing parts of your body would make parts of your life better?
Do you feel like you can only be happy if you are a certain size?
Activity 02 My Body, My Health Materials paper, pen/pencil Instructions What’s one thing you can do to be healthier, and what’s one thing you’re ready to stop doing?
One thing I will try to do is… One thing I will try to stop doing is…
03 discovery Understanding Nutrition Nutrition & Food ⊲ Types of Nutrients: Part One Protein, Fats, & Carbohydrates ⊲ Types of Nutrients: Part Two Vitamins & Minerals
Equally damaging is our insistence that all bodies should be healthy. Health is not a state we owe the world. We are not less valuable, worthy, or lovable because we are not healthy. Lastly, there is no standard of health that is achievable for all bodies. — sonya renee taylor, The Body Is Not an Apology: The Power of Radical Self-Love
“ ”
Nutrition Understanding nutrition can be challenging, there’s so much information on what we should eat and what we shouldn’t. We’re constantly flooded with ads and new studies that suggest we stop doing one thing and start doing another. No matter what new trends arise there are nutrients that we need to stay alive and well. Below we’ll cover basic nutrition information. Sometimes keeping it simple is all we need to stay healthy. Nutrients When we digest our food it turns into nutrients. Nutrients are substances our body needs for: • Energy • Growth • Maintenance • Repair of body tissue • Regulation of body functions Types of Nutrients There are 6 essential nutrient groups that we need to maintain life. Protein Proteins are made up of amino acids; when amino acids are put together in different combinations, they make up the thousands of different proteins in the body. Proteins perform all sorts of functions, such as: • Builds and maintains body tissue • Provides structural support for enzymes and hormones • Repairs cells • Helps transport nutrients and oxygen through the body • Provides energy when there are not enough carbohydrates and fats available. Where do we get protein from? • Meat • Seafood • Nuts and Seeds • Dairy products • Legumes
• Canola oil
Fats
Saturated Fats
• Safflower oil
• Corn oil
• Peanut butter
• Avocado
Fats come in three types saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats.
• Fatty seafood • Omega-3 fats; cannot be made in the body. The main sources of Omega-3s are coldwater fish, like albacore tuna, mackerel, and salmon Flaxseed, soybean, and canola oils and walnuts are also high in Omega-3s.
• Nuts
Polyunsaturated
Trans Fats
Trans Fats were banned from the US in 2015 but some products still contain them. A product labeled as 0% trans fat may still contain 5% or less trans fat if the ingredients list partially hydrogenated oil.
• Unsaturated fats can be either monounsaturated or polyunsaturated.
• They are typically solid at room temperature.
Unsaturated Fats
• Sunflower oil
• Soybean oil
• Olive oil
Fats have more calories than carbohydrates and proteins, and eating large amounts of fat can lead to weight gain and obesity. Our bodies need fat to carry out certain essential functions, such as the absorption of vitamins A, D, E, and K. Fats are also what give our food its flavor, aroma, and texture and create satiety, or fullness. Eating too much of certain types of fat can lead to clogged arteries, heart disease, and other chronic diseases.
•
• Usually come from animal sources, like meat, milk, cheese, butter, egg yolks, and cream.
• Unsaturated fats are usually liquid at room temperature.
Monounsaturated
Saturated fats are the least healthy and can raise cholesterol levels in the blood.
• They almost always come from plant sources.
Soluble fiber
There are two types of fiber:
Insoluble Fiber
Common Sugars
• Choose cereals with 5 or more grams of dietary fiber per serving.
• Look for ‘bran’, ‘whole grain’, or ‘whole wheat flour’ on food labels.
Carbohydrates
• Whole-wheat flour, wheat bran, nuts, and many vegetables are good sources of insoluble fiber.
• Eat a variety of plant-based foods.
• Eat beans and legumes often.
Increasing Fiber Intake
Glucose: is the main source form of carbohydrate that cells use to produce energy.
Lactose: The main sugar in milk. Some people have trouble digesting Lactose, which is known as lactose intolerance.
•
• Choose whole fruit over juice.
• Doesn’t dissolve in water, but it does absorb water.
Carbohydrates or “carbs,” provide you with two main things: Energy for your body and fuel for your brain. There are three types of carbohydrates: sugars, starches, and fiber.
• Choose whole grains for at least half of your grain.
Sugars come naturally in foods, like apples, and some have added sugars, like chocolates.
Fructose: It occurs naturally in fruits and honey. It is commonly added to foods, in the form of high fructose corn syrup (HFCS).
• Eat brown rice rather than white rice.
• Extra bulk reduces constipation and may help prevent diseases, such as colorectal cancer.
• Creates bulkier, softer stool making it easier for your small intestine and colon to push waste through.
A whole grain is the entire edible portion of grain. A whole seed contains three parts: the endosperm, the bran, and the germ. When whole grains are made into flour, only the endosperm remains, removing most of the fiber, along with much of the protein, vitamins, and minerals. If the grain is “enriched,” it means that iron, thiamin, riboflavin, and niacin were added back to the grain. However, other nutrients that were lost, such as magnesium, vitamin B6, zinc, vitamin E, and fiber, are not restored; whole-grain bread and cereals have more fiber, vitamins, and minerals than enriched or refined products.
Starches: Another type of carbohydrate is starch. When you think of starches, think of grains such as wheat, rice, corn, and oats, also legumes, dry beans, peas, and starchy veggies such as potatoes and yams. High-starch foods usually have more vitamins, minerals, and fiber than high-sugar foods. Fiber The final type of carbohydrate is fiber. Our bodies don’t have the enzymes needed to break fiber down into smaller units for absorption. This means fiber cannot be used for energy.
• It can help lower blood cholesterol and glucose levels.
• Leave the skins on your fruit and vegetables.
Sucrose: The same thing as table sugar. Sucrose comes from plants such as beets, sugar cane, and corn.
• Whole grains are a good source of fiber.
• Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.
Soluble fiber dissolves in water to form a gel-like, gummy material
• Eat plenty of fruits and vegetables.
Meat Fish Mushrooms
•
Thiamin
Vitamin B1 helps prevent complications in the nervous system, brain, muscles, heart, stomach, do need vitamin B2?
Why do we need vitamin B1?
•
Why do we need vitamin B3?
•
Dark green leafy vegetables
•
•
Vitamins Vitamins are essential in the diet in small amounts to promote and regulate processes necessary for growth, reproduction, and the maintenance of health. (Nutrition Science and Application) Almost all foods contain vitamins, from long leafy vegetables, grains, fruit, fish, and even some oils. There are two categories of vitamins; watersoluble and fat-soluble. Water-soluble vitamins include the B vitamins and vitamin C. The fatsoluble vitamins include vitamins A, D, E, and K. All of these vitamins are important to maintaining a healthy life. Water-soluble Vitamins
B1 -
Meat B3 - Niacin
B5 - Pantothenic Acid
•
• Chickpeas • Poultry • Bananas • Papayas • Oranges • Cantaloupe
carbohydrates.
Foods that contain vitamin B2 Whole and enriched foods
•
Pyridoxine may help reduce cardiovascular diseases, morning sickness, and cancer, and it may help with brain functioning.
Foods that contain vitamin B6
•
•
Vitamin B2 helps break down proteins, fats, and Vitamin B2 plays a vital role in maintaining energy supply.
Why do we need vitamin B5? Pantothenic helps break down fats in the body and may help to reduce inflammation. Foods that contain vitamin B5
Beef Organ meats Avocados Chicken breast Yogurt Brown rice
•
B6 - Pyridoxine Why do we need vitamin B6?
•
we
Niacin helps prevent pellagra, a disease that causes progressive physical and mental deterioration. Foods that contain vitamin B3
•
Beef liver cereals
and intestines. • Walnuts • Sunflower seeds • Peanuts • Lentils • Pork • Beef • Trout • Chicken • Orange Juice • Kiwi • Apple • Corn • Asparagus • Spinach, raw • Oatmeal • Spaghetti • Brown rice • Whole-wheat bread B2 - Riboflavin Why
•
• Tuna • Salmon • Fortified
Vitamin B12 is needed to form red blood cells and DNA. It also supports the function and development of brain and nerve cells. Vitamin B12 supports cardiovascular health and cognitive function.
Why do we need vitamin B9?
Bell peppers
• Eggs • Poultry • Dairy products • Fortified nutritional yeast/breakfast cereals • Rice milk
Vitamin C - Ascorbic Acid
Fat-soluble Vitamins
• kale • spinach • broccoli • orange and
Vitamin A Why do we need vitamin A?
Foods that contain vitamin C
Foods that contain vitamin A
Biotin may treat hair loss and support the health and growth of hair, skin, and nails. contain vitamin B7
•
White
• Beef liver • Cooked eggs • Salmon • Avocados • Pork • Sweet potatoes • Nuts • Seeds
Vitamin A also stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain healthy endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division such as needed for reproduction.
• Tomatoes •
•
Cruciferous vegetables (broccoli, Brussel sprouts, cabbage, cauliflower)
Citrus (oranges, kiwi, lemon, grapefruit)
B7- Biotin Why do we need vitamin B7?
•
Folic acid will prevent neural tube birth defects and it may also reduce the chances of having a stroke. that contain vitamin B9
B12 - Cobalamin Why do we need vitamin B12?
• Fish,
• Liver • Red
Foods that
•
Foods
(4)
B9 - Folate/ Folic acid
•
• Dark green leafy vegetables • Beans • Peanuts • Sunflower seeds • Fresh fruit, fruit juices • Whole • Liver • Seafood • Eggs • Fortified foods and supplements
potatoes
Leafy green vegetables yellow
Foods that contain vitamin B12 shellfish meat
Why do we need vitamin C
Vitamin C plays a role in controlling infections and healing wounds and is an antioxidant that fights off harmful free radicals. Vitamin C is needed to make collagen, and several hormones and chemical messengers are used in the brain and nerves.
vegetables • carrots • sweet potatoes • pumpkin • winter squash • summer squash • Tomatoes • Red bell pepper • Cantaloupe • Mango • Beef liver • Fish oils • Milk
Strawberries
Vitamin D Why do we need vitamin D? Vitamin D supports bone health, helps control blood pressure, prevents type two diabetes, and may reduce the risk of infections. Foods that contain vitamin D • Cod liver oil • Salmon • Swordfish • Tuna fish • Orange juice fortified with vitamin D • Dairy and plant milk fortified with vitamin D • Sardines • Beef liver Vitamin E Why do we need vitamin E? Its main role is to act as an antioxidant and protect cells. It also enhances immune function and prevents clots from forming in heart arteries. Foods that contain vitamin E • Wheat germ oil • Sunflower, safflower, and soybean oil • Sunflower seeds • Almonds • Peanuts, peanut butter • Beet greens, collard greens, spinach • Pumpkin • Red bell pepper • Asparagus • Mango • Avocado Vitamin K Why do we need vitamin K? Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Foods that contain vitamin K • Collard and turnip greens • Kale • Spinach • Broccoli • Cabbage • Lettuces • Soybean and canola oil • Salad dressings made with soybean or canola oil • Fermented soybeans • meat • cheese • eggs
Fortified plant-based milk (almond, soy, rice) Yogurt
•
Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.
•
•
Potatoes
•
Tofu, made with calcium sulfate
Calcium-fortified orange juice
•
Canned sardines, salmon (with bones)
Foods that contain chromium
Beef Poultry, egg yolks yeast
Iodine is needed to make the thyroid hormones thyroxine and triiodothyronine, which assist with the creation of proteins and enzyme activity, as well as regulate normal metabolism. Without enough iodine, these thyroid hormones do not work properly and can lead to an underactive or overactive thyroid gland, causing the medical conditions of hypothyroidism and hyperthyroidism.
•
• Dairy •
•
•
Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.
Foods that contain iodine
Fortified infant formula
Almonds
Chromium Why do we need chromium?
• Fish • Coffee • Brewer’s
High-fiber bran cereals
Beef liver
Green beans
Beef, beef liver
• Cheese •
Winter squash Edamame (young green soybeans)
•
• Apples • Bananas •
• Chicken •
•
• Fish •
•
Chicken breast Shiitake mushrooms
Whole grains
•
Leafy greens (collard, mustard, turnip, kale, bok choy, spinach)
There are several minerals that we need but we’ll cover the most essential needs. Choline Why do we need vitamin B1? Choline is converted into a neurotransmitter called acetylcholine. Acetylcholine helps muscles contract, activates pain responses, and plays a role in brain functions such as thinking and memory.
Minerals
Fish, shellfish (cod, canned tuna, oysters, shrimp) salts labeled “iodized” Eggs
•
Foods that contain choline
• Potatoes • Beans • Peanuts • Milk
•
Foods that contain calcium Dairy (cow, goat, sheep)
•
• Broccoli •
•
Seaweed (nori, kelp, kombu, wakame)
• Table
•
•
Iodine Why do we need iodine?
Egg yolks
•
Calcium Why do we need calcium?
Why do we need Phosphorus?
Potassium Why do we need potassium?
Phosphorus
Potassium helps maintain normal levels of fluid inside our cells. Potassium also helps muscles to contract and supports normal blood pressure.
Foods that contain potassium fruits (raisins, apricots)
• Beans • Lentils • Squash • Spinach, broccoli • Beet greens • Avocado • Cantaloupe • Oranges, orange juice • Coconut water • Tomatoes • Chicken • Salmon
• Salmon • Beef •
It helps to activate enzymes and keeps blood pH within a normal range. Phosphorus regulates the normal function of nerves and muscles, including the heart, and is also a building block of our genes.
• Pork • Legumes • Nuts, seeds • Whole
• Dairy:
Foods that contain Phosphorus milk, yogurt, cheese Poultry wheat bread
and cereal
Iron Why do we need iron? Iron helps us maintain healthy blood and brain development. There are two types of iron: heme, which is found in animals, and non-heme which is found in plants. Foods that contain iron • sources of heme iron • Oysters, clams, mussels • Beef or chicken liver • Organ meats • Canned sardines • Beef • Poultry • Canned light tuna • sources of non-heme iron • Fortified breakfast cereals • Beans • Dark chocolate(at least 45%) • Lentils • Spinach • Potato with skin • Nuts • Seeds • Enriched rice or bread Magnesium Why do we need magnesium? Magnesium supports building proteins and strong bones and regulating blood sugar, blood pressure, and muscle and nerve functions. Foods that contain magnesium • Almonds • Peanuts, cashews, and pumpkin seeds • Peanut butter • Beans (black, kidney) • Cooked spinach, Swiss chard • White potato with skin • Brown rice • Oatmeal (instant, whole oats) • Salmon • Beef & poultry • Banana • Raisins • Milk • Yogurt
• Dried
• Shellfish:
It’s best to choose iodized salt
Foods that contain zinc oysters, crab, lobster breakfast
cereals
Sodium Why do we need sodium? Salt, also known as sodium chloride, is about 40% sodium and 60% chloride. The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals
Foods that
Selenium Why do we need selenium? Selenium is an essential component of various enzymes and proteins, called selenoproteins, that helps to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones. contain selenium
Water Why do we need water? Water helps to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It helps to keep you from overheating, lubricates the joints and tissues, maintains healthy skin, and is necessary for proper digestion. It’s the perfect zero-calorie beverage for quenching thirst and rehydrating your body. How much water do we need? Different amounts of water depending on body size, climate, and activity. In general, an adequate intake of 9 - 15 cups of water is appropriate for healthy men & women.
Zinc Why do we need zinc? It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue and supporting a healthy immune system
• Brazil nuts • Beef • Turkey • Chicken • Fortified cereals • Whole-wheat bread
• Beef • Poultry • Pork • Fortified
SMART Goals
Food and Mood Journal Write down any thoughts and feelings that you have at mealtime. Share whatever you like as it relates to your health, emotions, and food. This is for you to review and use as a tool to redefine your health.
As you embark on this journey, I want you to remember to be intentional with everything you do. Practice patience, welcome change, and appreciate the experience.
Journal Commitment to Self
The SMART in SMART goals stands for Specific, Measurable, Achievable, Relevant, and TimeBound. Set goals for yourself! It can be something you want to achieve by the end of the year, or maybe it’s something you want to accomplish by the end of the month.
Food and Mood Journal
SMART Goals
Resources Become the Expert of Your Body Here is a list of health books and reliable locations to support your journey. Books The smoothies bible Pat Crocker The Encyclopedia of Healing Foods Joseph E. Pizzorno and Michael T. Murray Dr. Jensen’s Guide to Better Bowel Care: A Complete Program for Tissue Cleansing through Bowel Management Bernard Jensen Sacred Woman: A Guide to Healing the Feminine Body, Mind, and Spirit Queen Afua Libraries Hayward Public Library 888 C Hayward,StreetCA 94541 www.hayward-ca.gov/public-library Oakland Public Library 125 14th Street Oakland CA, 94612 (510) 238-3134 oaklandlibrary.org San Leandro Community Library 300 Estudillo Ave San Leandro, CA 94577 (510) 577-3970 www.sanleandro.org/depts/library San Leandro Public Library 300 Estudillo Avenue San Leandro, CA 94577 (510) 577-3971 Local Book StoresBandung Books 2289 International Blvd Oakland, CA 94606 (510) 533-6629 www.eastsideartsalliance.org Books on B 1014 B Hayward,St CA 94541 (510) 538-3943 www.booksonb.com City Lights Booksellers & Publishers 261 Columbus Ave San Francisco, CA 94133 (415) 362-8193 citylights.com Green Apple Books 506 Clement St San Francisco, CA 94118 (415) 387-2272 www.greenapplebooks.com Listen Left (audiobooks) Listenleft.org Marcus Book Stores 3900 Martin Luther King Jr Way Oakland, CA 94609 (510) 652-2344 www.marcusbooks.com Moments Cooperative and Community Space 410 13th Oakland,StreetCA94612, US www.momentscooperative.com
Be Authentic, Be Bold, Be Confident — Aliyah Bey “ ”