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Proper digestion is critical for our bodies to activate the ingested nutrients that makes
us strong and resilient to diseases and extreme conditions.
- Eat foods (i.e., herbs, fruits, and vegetables) that provide natural nutrients, such as
complex carbohydrates (carbs) found in Sweet Potatoes, versus simple carbs found
in processed sugar.
- Relax. Find time for self to de-stress! Remember, stress is the SILENT KILLER!
Stress causes the body to produce unhealthy internal reactions that lead to various
diseases, such as Diabetes, Heart Disease, Stoke, etc.,
- Digestion starts in the mouth, so chew deliberately and slowly. Don't rush the
food down the throat where our body has to do extra work to digest because the
original source of digestion was by-passed.
- Eat a balanced variety of food for each meal. This requires a balance between
protein, carbohydrates, and fats.
- Limit portions. Our stomach in its normal condition is about the size of our fist, so
we should not be consuming more than a fist-full of food at any one meal (should
be eaten in a quiet sitting/standing position). However, the more active we are,
we will have to consume a "fist-full" quantities more frequently throughout the day
to keep our body properly fueled for the effort we are exerting. If we are
sedentary, little or no motion, throughout the day we should consume less
frequently to keep our caloric intake to level that our activity burns the amount of
calories we are consuming.
- Washing food is required at these times due to the heavy use of pesticides to
prevent crop damage. Foods that are peeled, such as bannas, oranges, etc., do not
require washing, but should be rinsed to remove any residual chemicals from
fertilizers during the growing process that could be inadvertently ingested if it
makes contact with our mouth or less likely, through contact with our skin (our
largest organ).
- Limited heating/cooking of some foods (e.g., vegetables, etc.) can reduce or
eliminate the beneficial nutrients by inadvertently extracting the vitamins and
minerals. Over cooking (i.e., excess boiling) or heating (i.e., extended exposure to
high-heat (i.e., frying)) can change the molecular structure of the oil and/or food;
thereby eliminating the intrinsic benefits of our foods.
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Food Composition as our Energy
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Food energy is calculated in the form of calories which is based on the composition (i.e., carbohydrates, fats, protein, etc.) of the
food ingested. "Full/Good" calories (Nutrition) are based on a well-balanced composition based on the energy needed to meet our
physical exertion (Exercise). For low physical exertion, less calories less frequently. For high physical exertion, more calories,
more frequently, during periods of high physical exertion. For example: A 'Long Distance Runner' (long-duration high physical
exertion) may consume more calories more frequently over a longer period of time to meet an extended physical exertion than a
'Body Builder' (short-duration high physical exertion) may consume a larger-than-normal amount of calories in a single sitting
needed to meet the demands of a physically intense exertion session. "Empty/Bad" calories are those that provide little-to-no
nutrition to the body, are not correlated to the amount of physical exertion, and excess leads to preventable dis-eases (i.e,. diabetes,
heart disease, obesity, etc.) .
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Carbohydrates "carbs" provide long-term fuel for the body. Specifically, "complex"
carbohydrates which through the process of digestion are broken down by enzymes
into simple sugars that are slowly and evenly distributed through the blood feeding
minerals and nutrients to the body while providing usable fuel for the body. When we
ingest "simple" carbohydrates, like white sugar, white flour, and processed foods, we
have bypassed some of the digestive processes and directly provide the body with
immediate fuel whether it needs or not. If the body does not need all that fuel, the
excessive fuel is stored as "fat" that will be retrieved if the body runs out of fuel and
requires additional support; however, if we never increase our metabolism, on a regular
frequency, to the point that all immediate fuel is completely and efficiently used, it
remains stored as fat and will continue to do so as long as there is excess fuel in our
body resulting from our excessive food intake. Too much carbohydrates, whether
"complex" or "simple", in the body will lead to increased fat storage through the
production of insulin, which happens quicker with "simple" carbs. Excess sugar is also a
stimulate that can be euphoric and cause sugar cravings that can result in an
over-indulgence (i.e., binge eating) that only increases the excess fuel, fat storage,
increased weight, and additional cravings. Corrective Action: Reduce/eliminate
"simple" carbs and only eat sufficient carbs based on physical exertion. Frequent and
strenuous physical exertion will require more fuel, but if we are primarily sedentary,
then we should reduce our caloric intake so that we do
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The body requires "fat" to function. As described above, excess fuel is stored as fat;
however there are "good" fats and "bad" fats. Fats can be described in several ways:
"Good" Fat (i.e., Coconut oil) vs "Bad" Fat (i.e., lard, saturated oil, etc.)
Monounsaturated Fat vs Polyunsaturated Fat
Medium-Chained Fatty Acids vs Short or Long Chained Fatty Acids
Too much ingestion of fats can lead to dis-eases such as heart disease, diabetes, and
cancer.
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Protein is obtained from 2 primary sources: animals and vegetation. Protein is the
building block for generating our muscles, bones, tissue, etc. Proteins are not properly
absorbed in the body without the simultaneous ingestion of carbohydrates. Protein is
not stored by the body so it is important to insure that Protein is evenly consumed by
having a portion of protein with each meal. Protein deficiency is common among those
who live on a high carb/low-fat foods.
Cold-water fish (Salmon, Tuna, Cod, Hadduck, and Sardines are rich in Omega-3s,
especially EPA and DHA. DHA makes up about 30% of the fatty acids that make up the
retina which gets a significant amount of protection from the DHA.
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Note: Their must be a balance of carbs, fats, and proteins, based on the type and duration of physical energy exerted.
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Nutrition and Exercise Tips
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At any given meal we should not be consuming more that the amount about size of our
"fist" (clenched hand), which is about the physical size of our stomach. When we ingest
a portion larger than our fist at a single sitting, we stretch our stomach and cause our
body to physically work harder to process the excess food. When we eat smaller,
'right-sized' portions, then our body operates in a more consistent and less-stressed
manner.
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2. Remove Distractions During Meals
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Focusing on what we are eating allows us to control the amount we eat. For example,
watching T.V. while eating often leads to over-eating, a sedentary lifestyle, and weight
gain.
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3. Coordinate meals based on physical
exertion
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When we are more active we increase our metabolism and will burn up calories more
quickly and will require more fuel more frequently; therefore, it is important to insure
we are fueling (i.e., nutrients and hydration) our bodies when we are exercising,
training, or executing higher exertion activities. For weight-loss, we can: moderately
reduce the amount of our daily caloric intake, or increase our resting metabolism
through regular exercise, or some combination of both.
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Michael Clarke
All... If anyone is feeling anxiety or depressed by the pandemic "lockdown", please
review the following post from Aresha which has many helpful ideas and suggestions to
break up the monotony of the days as they run together. To be very honest, I still cannot
find enough time to read, write, journal, exercise, and do my daily chores, even with all
the 'free' time I have on my hands. Do some reading and writing and you will quickly
find that time waits on no one, so use it wisely while you don't have to use your
precious time for someone else. #Bless!
Source: Michael Clarke ~ FB post ~ 15 Apr 2020
Aresha Emprezz
I’m use to being alone in complete solitude, but I’m saddened that it’s mentally affecting
many people during this time of mandatory isolation. Sadly, many have even gone as far
as killing themselves, especially our young people. Just wanted to suggest some things
to do that usually keep me pretty occupied/entertained. ❤️
Read, read, and more reading...It’s fundamental!
Clean, clean, and more cleaning!
Write a daily journal, book, songs, or movie script. It may never get published but it will
definitely enhance your writing skills, mind, and kill time.
Do Jigsaw puzzles, crossword puzzles, board games...Or any other games of choice.
Sit outside for a while, walk, run, ride a bike, absorb some sun and admire nature.(Wear
them masks)
Exercise and start a healthy eating diet...Such as drinking more water, juices, eating
more fruits and vegetables.(Which some of y’all ain’t gone do)��
Movie binge or listen to music...I recommend conscious Reggae because it helps with
healing the mind and feeding the soul...Dancehall if you wanna dance your a** off and
fall to the floor! ��
Relax and soak in lavender bubble baths!
Sit in silence and pray or talk to your ancestors.
Talk on the phone/FaceTime/Text...just flat out get on people nerves sometimes! ��
Meditate or masturbate/sex toys...If that’s ya thang! (Don’t judge me...It’s part of life)
������♀️
Daydream about having another/better life or about being with a favorite
crush/soulmate. So what if it may never happen...It don’t hurt to dream a little! ��
Talk to yourself...Act a mf donkey all day...laugh to keep from crying!
And if you are still bored after all this just take ya a** to sleep! ��
I really hope this helps! Have an irie day! ❤️����
����Empress Aresha����
Source: Aresha Emprezz ~ FB post ~ 15 Apr 2020
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Due to the continuous exposure of our eyes to environment (i.e., Sun) and bombardment with electronic devices, it is imperative
that we utilize all means and methods (e.g., food, protective lenses, etc.) to protect our eyes.
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Nothing is hidden from God's view!...
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Copyright © 2011-2020 UMOJA Connection, Inc.
All rights reserved.
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