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23/03/2023

The California Black Health Network presents Live It Up Long Beach community health fair this Saturday, March 25th from 11am-3pm. Join me to celebrate all things wellness including yoga, health screenings, food trucks, family activities and more! See you there!

19/01/2023

Magnesium is one of the single most important nutrients in women’s health. This anti-inflammatory mineral plays an important role in muscle contraction, our sleep, mental health, and menstrual health.

Having a deficiency is associated with a higher risk of developing endometriosis, painful periods, cramps, PMS, insomnia, depression, and migraines. Those of us with endometriosis must make magnesium intake an even bigger priority as low levels create oxidative stress, something we’re already prone to 🤕

Aim to regularly include magnesium rich foods in your diet including leafy greens 🥬, avocado 🥑, pumpkin seeds 🥜, beans 🫘 and cacao 🍫

15/01/2023

I’ve been playing around with my banana pancake recipes and this is my favorite so far. Not only is it yummy, I love that it has no added sugar while providing fiber, healthy fat, and protein. No syrup needed!

(Makes 5)
2 bananas
1 egg
1/4 tsp cinnamon
1 tsp Mexican vanilla extract
1/4 cup GF oats
1/4 cup almond milk

Top with vanilla almond butter (I used Rx nut butter) cacao nibs and blueberries.

13/01/2023

Did you know there’s not just 1 type of PCOS (polycystic ovarian syndrome), but 4? These types include insulin resistance, inflammatory, post pill, and adrenal.

Here’s some quick facts on each type:

1.Insulin resistance- Having high levels of the hormone insulin. This accounts for 70% of PCOS diagnosis

2.Inflammatory- The main underlying driver of PCOS is chronic inflammation. Having chronic inflammation can cause the the ovaries to produce too much testosterone.

3.Post pill- Coming off birth control can through your hormones off as they try to restore balance again. You can experience the PCOS characterizing androgen excess during the withdrawal process. This type can be diagnosed if your periods were normal before the pill.

4. Adrenal- This is diagnosed when there’s only elevated DHEAS, meaning testosterone and androstenedione are normal. This type is the least common and accounts for 10% of PCOS cases.

Also, it’s possible for someone to have more than one type, however, there will still be a primary type.

08/01/2023

It’s quite common for individuals who have endometriosis to have low stomach acid. This can lead to symptoms such as bloating, gas, and heartburn after meals or the infamous endo belly 🤰🏽. Because we need stomach acid to protect us from pathogenic bacteria 🦠 and infection, some people with low stomach acid may end up with SIBO (small intestine bacterial overgrowth) or dysbiosis.

Further more, we need adequate stomach acid to digest proteins and absorb key nutrients including calcium, zinc and iron. Unfortunately, those with endo have higher nutrient needs than those without endo so having low stomach acid can put them further behind in meeting their nutrition needs. It can also be the cause for low stomach acid production to begin with 😵‍💫

05/01/2023

For lunch, I repurposed the ingredients from my prosperity meal earlier this week to make a “soul bowl”. Added tri color quinoa and sautéed yellow squash. Combined with collard greens and black eyed peas.

One of my favorite meal planning tips is to repurpose. Prepare ingredients that can be mixed and matched in a variety of ways. Or can be made into a different meal by adding/substituting another.

What other things help you with meal planning?

05/01/2023

Sis, are we still douching?

We are all constantly exposed to phthalates on a regular basis. You can find them in scented products including shampoos, body wash, soaps, laundry detergent, perfume, and even feminine care products.

Studies show Black women use va**nal do**he significantly more than their white counterparts, which is, in part, responsible for the high levels of phthalate metabolites found in Black women.

Phthalate exposure is associated with increased risk of diabetes, endometriosis, and oxidative stress. For those of us who already have endometriosis, this can mean worse symptoms and disease progression.

One way to reduce phthalate exposure is to choose phthalate-free feminine products. Also, please stop douching. Your va**na is already a G at cleaning itself.

03/01/2023

So much research points to the benefits of having a diet that’s abundant in plants.

🍃They help to combat the free radicals and inflammation that we face each day, protecting us from cellular damage.

🍃Also, including lots of different types of plants give diversity to our gut microbiome, which play an important role in our health, including mood & mental health, immunity, sleep and prevention of chronic disease.

🍃 Aim to have 30 different types of plants throughout the week.

30/12/2022

If you’re struggling with chronic pelvic pain, you may want to take a look at your caffeine intake ☕️. Many people experience some abdominal cramping when drinking coffee so if you already experience cramping or GI issues like bloating, this may be worsening the problem. The specific amount of caffeine to have can be a question of personal tolerance.

At the top of this month I was feeling festive so I got a peppermint mocha. Within 30 minutes I regretted it as I started cramping. The expresso got me 🤦🏾‍♀️

If you’d still like to enjoy coffee and you find it’s a trigger for you, here’s a couple things you can do:
1.Avoid drinking it on an empty stomach
2. Choose a weaker strength
3.Limit how often you drink it

Anyone else notice an affect of coffee/caffeine on their pelvic pain or gut?

25/12/2022

It was so easy to stay indoors and chill today but I made a point to get some sunshine on my face ☀️ A few benefits of sunlight to our eyes and skin include regulating our sleep and circadian rhythm, promotes serotonin production, and helps to balance hormones.

Now, I know most of the country is in a blizzard 🌬 this weekend. Sending warmth and sunshine soon for those of you in cold areas!

21/12/2022

Hung out with my friend the other day and after congratulating him I had to take a pic!

As a dietitian, I am fully invested in your “ins” and “outs”. Making sure you p**p everyday is important for your health. Pooping is one of our body’s way of releasing toxins. Not p**ping regularly can cause estrogen to recirculate in the blood stream instead of leaving the body, which may lead to increased estrogen levels and it’s accompanying symptoms. Also, not p**ping can lead to gas, cramping, discomfort and bloating.

Now, I don’t want to be all up in your business , but I do hope you p**ped today!

20/12/2022

We love a purple smoothie for a pick me up! 💜

1 scoop of chocolate and 1 scoop of vanilla protein powder
3/4 cup frozen pomegranate
1/2 cup blueberry and blackberry
1 banana
1/2 avocado
1 tablespoon ground flaxseed
12 ounces unsweetened vanilla almond milk

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