I Listened To My Body: It Warned Me About A Health Issue

For the Spirit God gave us does not make us timid,

but gives us power, love, and self-discipline.

(2 Timothy 1:7)

Photo taken (by me) at the Gaylord Hotel, Grapevine Texas

Eat well. √

Exercise daily. √ 

Get enough sleep. √

Minimize stress… Well I am pretty sure that I have my stress levels in check but to be perfectly honest with you, sometimes we think we are doing a good enough job of managing stress when in actuality we are not. We package and shelf it nice and neatly on the inside, and that is where it (the pressure) quietly does its dirty work. I’ll get back to the stress in a minute.

For about two months, maybe longer, I had experienced occasional headaches. Something I rarely get. The headaches were random, so I wasn’t too concerned. We have two blood pressures devices at home, so I started to occasionally take my pressure. First thing in the morning, before you start moving around is the best time to check your pressure; so that is what I did.

My average reading has always been in the area of 117/72.

  • My readings were in the area of 180/99 and sometimes higher!!

Long story short, the diagnosis is hypertension.  

Anyone who knows me will corroborate, I am a health, wellness and fitness devotee. Wellness is a way of life that I take pride in. I do all the right things–not to perfection–but enough to look and feel vibrant and to have excellent physical health.

So when the doctor confirmed my suspicion, I was crushed. Honestly, I think it was an ego thing. You know–

How is the wellness professional gonna tell somebody how to prevent hypertension, when she has it?

It comes down to pride. The fact is, I am genetically predisposed to hypertension. Family history prevails over my lifestyle.

Know your body. Be aware of what your normal is and be prepared to take immediate action (see a doctor) when your ordinary is out of sorts.

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Confessions From A Vegan

There once was a time when I was relentless in my pursuit of perfection. A sparkling and stain free stove, a crumbless kitchen counter, clean bathroom mirrors, and bare floors that left no dust or particles on the foots’ bottom.

Impeccability on this level was too much to maintain, but it took me years to learn what and who was really important. The approach was stupid, and I am still trying to determine why “perfection” was such a priority for me.

I have felt for many years that in high school, I underachieved at everything I did.  I was an okay teenager but never really pushed myself hard at anything.  For most of my life, I blamed the adults (teachers, coaches, and advisors) for not seeing something in me that I did not see in myself. They should have pushed me, but they did not. I blended in a predominately white school with only two black teachers, neither of which I had as a teacher.

My guidance counselor never hid her lack of interest in my academic progress or achievement. I’m confident that Mrs. C.  had distorted views about the potential of most of the students who looked like me. How do I know? We talked. Like an over-copied handout, the sentiments were regularly used, and the similarities in stories align perfectly.

My parents got a free pass. Mother, one of 13 was dirt poor. She and other siblings quit school to work. During my high school years, she returned to school to obtain her GED. Watching her study was motivating. She encouraged me to do my best and to finish school.

“Get your diploma because you won’t be able to get a decent job without it.”

My dad came here on a boat from the U.S. Virgin Islands. Although he never earned his diploma, he was a teacher of hard work. “Doing my best” was excellent advice but I needed a more detailed narrative on what it looked like and how to do this…especially when my teachers had little expectations from me.

In my early 20’s when I thought that immediately after high school, I should have gone to college and believed that I should be further along in my career. When I was overlooked for a promotion because I did not have a college degree, I felt inadequate.

Perhaps the idea of perfection as an adult offset my underperformance as a teenager.  Every task that I completed would be perfect or as close to perfection as possible. I was always the model employee. I was the front desk clerk who never had a drawer shortage. The VIP Agent who never messed up a customers’ accommodations. At home, the linen was correctly folded and stacked. The list goes on.

Today, I’m the happy imperfect vegan.

Yesterday (Sunday) we celebrated a milestone birthday of my cousin. We enjoyed brunch at The Cheesecake Factory. Hmm mmm.

The night before brunch, my final thoughts before going to sleep was The Cheesecake Factory’s menu!!  Now ain’t that some ish? I didn’t toss and turn. I wasn’t stressing or anything. Ahem… I was planning!

Well, peeps, all the planning didn’t make a difference.

I read through the menu. I contemplated an old favorite.

I even thought about this blog, my Instagram, Twitter, and my Facebook pages. What am I gonna say? The truth! I am human! That I decided to do me.

Without guilt or shame, I ordered a Cajun Shrimp and pasta dish. It was delicious!!!

I came to terms with ordering and eating the fantastic dish with this thinking:

I am not a perfect Vegan.

Life is short, don’t deny myself of a dish that I really want.

This is my second cheat and the world has not stopped revolving.

I am a human being.

We falter.

Why does eating shrimp & pasta have to be a falter?

Change takes time.

I am a Vegan student.

Only eight months have passed.

I need the protein.

Looking at the plate made me grin. My face should’ve cracked! I was doing the right thing.

I live authentically.

My experience may help others.

The study of health behavior includes research on numerous behavioral change theories. Some of the contributing factors to successful changes in our behavior include our environment, community, family, work, knowledge, support, and finances.

Even if you have all the factors aligned, change occurs in stages, and it takes time. Change is hard, but you should keep trying.

Your goal may be to quit smoking, to learn to meditate, lose weight, start exercising or like me become Vegan, regardless the change in our behavior will not happen overnight. Having an understanding of this process can alleviate some of the stress. James Prochaska’s Readiness for Change Model is used widely in the field of wellness. His concept may help you to achieve goals related to modifying your behavior.  Below are the stages:

Six Readiness for Change Stages.

  1. Pre-contemplation – Lack of awareness; unconcerned; a person has no thought of changing. Ex: A cigarette smokes who has no desire to quit.
  2. Contemplation – The Person, begins to consider change; ambivalence. Ex: Cigarette smoker thinks about quitting but has not taken any action.
  3. Preparation – Person begins to explore change possibilities. We get ready for a change by gathering information about the subject and gathering resources. Ex: Cigarette smoker talks to their doctor about methods to quit smoking, talks and seeks support from family and friends or obtains medical assistance such as a patch.
  4. Action – Person takes action. Ex: The day the person chooses not to smoke a cigarette
  5. Maintenance – Person works at maintaining change. This is me. Lapse and relapse occur at this stage. Ex: Smoker experiences a relapse and takes a few puffs or smokes an entire cigarette.
  6. Termination – The new behavior is now part of your life. My goal! We engage in the new practice with little effort and without much thought. In other words, the new behavior occurs naturally.

If you are in the process of some type of behavioral change, can you identify which stage you are in? Being aware of your current stage may help you to understand your actions.  Working with a wellness coach will help you to move through and complete the steps.

My point here is to support you in the change(s) you are trying to make in your life. I relapsed and wanted to share this with you.  You might also relapse, and I don’t want you to beat yourself up about it.

Continue to surround yourself with people who encourage you; that’s why I’m here. Stay on your wellness train, it may be hard but please don’t give up.  If you’d like to talk, email me at tanyafcain@gmail.com

Happy Day!


I Underrated Anonymity

By now, most of you know that I moved from up north to down south.   For the first time in my 52-year life, I surged from familiar to unfamiliar.  From safe to vulnerable. Wase and mapquest are my new besties!

The constant noise of nearly everyone knowing me (and my family) and visa Versa has stopped. Before, I could walk out of the house with a bag on my head, and someone would inevitably recognize my heavy voice, my quick stride, my child or my car. As outgoing as I am, at times it was bothersome.

The constant and sporadic early morning, late night and occasional holiday phone calls for hubby’s excellent handyman skills have stopped. He is the kind guy who is often taken advantage of.

Then there were the desperate calls for emergency financial relief, sometimes for thousands of dollars. We didn’t know that we were Bank of America!

Our home, nicknamed “The Resort” by friends was also viewed by a few folks as a hotel. We had ongoing requests for live-ins. We needed a “No Vacancy” sign on the mailbox.

We started out as teenagers with nothing. We worked hard and have accomplished much more than we envisioned for ourselves at age 17 and 19.  Some people felt entitled to our prosperity. I cannot imagine what celebs have to contend with. We are caring and generous people but at some point, have to say no and people must find solutions to their problems from within and not from others.

The pleasure and relief I’m experiencing from the shenanigans may come across as selfish, but it is refreshing. I completely underrated anonymity.

The distance between what was home and what is home confirms the integrity or the lack of in many of my relationships.

Unreturned calls and messages, unresponsive and shorter text messages also bring further clarity, and it’s okay.

I am not referring to the frequency in which I talk to friends and family but more about the quality of our conversations. My best friend of 39 years has lived all over the world. The infrequency of our discussions never negated the quality of our relationship. We did then and still, today can pick up right where we left off and, regardless of distance, we’re always there for one another. Another bestie and I chat nearly every day.

With any big move from one space to another, we go through the process of decluttering and purging. In packing, we sift and sort through furniture, clothing, books, cookware, etc.., and chose to rid of select items. With relationships, the process occurs autonomously over time–some sooner others later, but the course is a natural occurrence in human behavior.

Greater solitude has emerged in my new environment. Every morning, nearby church bells ring precisely at 9. Some mornings, I awaken to familiar church hymns from childhood. It’s pleasant. I smile. When I sit on my front porch neighbors who drive by and whom I don’t know smile and wave.

The noise has stopped and I think better.

I can focus more on what really matters.

New goals. Yearly. Monthly. Weekly. Daily.

Quality over quantity.

In a good way, I am experiencing a great deal of discomfort in many new settings. Everything about my environment is unique. Pumping gas. Finding my favorite produce in new grocery stores. Locating the best physicians. Exploring the plethora of malls in Georgia.  Navigating traffic from hell and–rediscovering shortcuts.  Stepping onto high school grounds that are more like SJ college campuses with populations exceeding 3,000 students per school.  These experiences are forcing me to live more consciously. My visual and auditory senses are heightened daily like never before.

In no way am I suggesting that you move to a new state, but I am encouraging you to break free from your comfy circle.  Leap into a new and uncomfortable sphere and do that one thing that you’ve been afraid to act on.

Maybe it’s a career change you desire.  Perhaps it’s going back to school.  It might be making a big move. Don’t be afraid.  Lean into the “it.”

If moving happens to be that thing, don’t be afraid.  If you have a particular state in mind, visit and explore the area. If you’re uncertain about where you want to move, visit the cities or states that interest you. Do your research. Look at the economics, the climate, the job market, the schools (if applicable), housing, crime rate, and any activities that encompass your interests. Develop a strategic and well thought out plan to make it happen. I wish we had done it sooner, but I think the move occurred when it was supposed to.

In SJ, I was busy all of the time. Running here. Racing there. Over-committing. Just doing way too much. We sometimes confuse busyness with productivity. They are not the same.

When I slowed down, I realized I needed to make changes in my life. The clarity I’ve gained from our move inspired and helped me to adopt the vegan lifestyle. A few years ago, I tried Veganism but was unsuccessful. Now in five months, I’ve pulled myself away from chicken, turkey, seafood, and dairy.

I haven’t perfected the lifestyle and have caved into seafood on two or three occasions, but I am moving steadfastly forward. I felt great before, but I feel even better now. Vegetables have always been a part of my lifestyle, but I’m eating even more plants now, and it agrees with my body.

So what does all of this have to do with wellness?

Everything!

I’m reading, believe Bigger by Marshawn Evans Daniels. One of her quotes particularly resonated with me.

“Entering your purpose will first require an exit.”

I believe in the notion that everyone has a purpose for living. Furthermore, I see a connection between living with a purpose and experiencing wellness as a way of life. On our journey, both are present; one cannot exist without the other. We travel similar processes to uncovering purpose and to seek wellness.

In her book, Daniels talks a lot about God purposefully disrupting our lives. When you think of the word disrupt, you probably think of a force stopping or interrupting you while in the process of doing something.

Daniels suggests that the disruptions are “divine intervention” which can ultimately force us to leave a phase or place in our lives and enter another.

She writes, that disruptions:

  • Interrupt belief patterns
  • Recalibrate our faith
  • Detach us from the part of ourselves that is incapable of entering a bigger future
  • Create split-rock moments are catalyst to awaken us (Read the book!)
  • Help us to do away with an out dated self image, to retire an antiquated outlook
  • Realign us, elevate us and propel us to become a strong version of ourselves.

Y’all, her book is loaded with gems! Get a copy.

Since moving–and even with having an organized plan–I have experienced disruptions, but I did not recognize them or label them as such.

Rather than resist and react to the disruptions, I am learning to accept them (even previous ones) for what they are and to receive God’s wisdom to enter my purpose. You see, I had this plan regarding my next career move all mapped out, but I left God out of the equation, so Devine intervention is triggering changes.

My heart is open, and I am even more excited about the future. I no longer expect certain things and have embraced expectancy. Thanks to one of my favorite Podcasts, How Does She Do It, I know the difference. If you want to understand this, listen to the brilliant episode!

My purpose here is to encourage you to be fearless and to embrace change in your life.

The worse won’t happen, something better will. 

Change is part of your wellness journey. Wellness is not a destination and there is no finish line.

Stay encouraged.


Gaining Clarity In A Vegan Life

You could easily argue that I picked the worse time of year to partake in a Vegan Challenge.  Strangely I never considered the approaching holidays.  I had already been thinking about eliminating meat and seafood from my diet.  The dairy thing was a last minute bonus.

I am an athlete.  Athletes are competitive spirits.  We like to win. Success is our addiction. The natural progression was to make the choice to take the personal challenge myself.  I went back to read more about plant-based living, and dove in.

Update.

In three days, December 14, 2017, I will celebrate two months of a plant-based diet!! Yay!!  It has not been a struggle. Since the challenge, (and one slip up in early November), I have dined out at several wonderful restaurants. Hubby and our dinner dates devoured meat but I was cool and passed on it.

Lately, my hands roam the spice rack with a strong desire to add a punch to ordinary food. My latest infatuation is turmeric in my veggies! Below is a delightful dish of turmeric cauliflower. Eat them as a snack while watching a movie or a good game of football (as I did when the Eagles won) or add them to your dinner plate.

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My infatuation with turmeric leads me to a new discovery… I bought two heads of cabbage and, in a pan,  layered most of the cabbage with sweet onions and other seasons. All of the cabbage did not fit in the pan. Creativity kicked in and, before I knew it, my hand was on the turmeric. I hesitated. Maybe curry. No. Turmeric. I ran out of onions. But added one jalapeño pepper, freshly minced garlic, season salt, and olive oil….covered and cooked on low.

Dang or Yay!! I’m laughing out loud because I added too much turmeric and needed a starch to absorb some of the spice. What’s a cook to do? I added some leftover brown rice to the pot, a little more garlic powder, (God forbid it’s bland), and stirred well. The pan was drying out so I poured a little (about a half cup) of low sodium vegetable broth.

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The dish looked pretty but lacked protein. Garbanzo beans would make a perfect addition but I was out of them. I did have one can of organic black beans. So I rinsed them well and added them to the rice and cabbage.

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This was delicious!!!

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img_6484While rummaging through the fridge, I found two large sweet potatoes. Since the oven was on, I quickly peeled them, cut the potatoes into large chunks, melted coconut oil, sprinkled a dash of cinnamon, nutmeg, and stirred them well. I placed them in the glass dish and baked uncovered at 400 degrees for about 50 minutes.

Folks!! Chile!! Peeps! The coconut oil enhanced the flavor of the sweet potatoes and they were unbelievable!!! Even hubby liked them. 🙂

Last night’s dinner was a hodgepodge of freshly cooked and leftovers, which brings me to an important point. If you’re going to attempt a plant-based diet or any new diet plan, you must have extra food on hand. And when I say extra I mean the type of food that’s in your new plan.  If you don’t have food prepared, at some point, you’re going to get jammed up and will end up with a setback. Even if you have a setback, they are normal… Don’t look back–look forward!!

Above is my post-leg workout meal from yesterday morning. Steel oats, coconut almond milk, blueberries, and plant-based protein. A side of zucchini bread and homemade cooked apples.   I finally decided on a plant-based protein.  It’s much lighter than the whey protein. The vanilla flavor is milder than what I previously used.  The biggest difference is I’m used to buying a 5 lb. tub for $47.  This one was $37 and is just over a pound and half.  Yikes!

 

Overall I continue to feel well. As a result of the Vegan diet, I have not noticed a change in my performance at the gym and wasn’t expecting a change, but only time will tell.  As far as my physique is concerned, in the past week, I have lost inches not pounds.  I am paying close attention to muscle development.  Why?  I want to participate in another figure competition.  It has been a few years and although I am older, my body remains conditioned–I am confident that I can do well in another competition.

I know that I am not getting enough calories but that has nothing to do with a vegan diet.  Moving to a new state and not working outside of the home has me feeling discombobulated. I am used to a busy and jammed-packed schedule. But now, I don’t have that.  The free and unstructured time is negating meal-prep and my routine of eating every three hours. Perhaps I needed the six-month downtime because it has been one hell of a year.  Selling one home, buying a new home, moving south with hubby, our son, and my mom.

As a result of my vegan diet, in a previous post, I wrote about having more clarity.  I realize that for the first time in my life, I can do anything I want–I mean, I don’t have all the restrictions of a 9-5, my son’s football scheduled, or hubby’s work schedule.  I’ve also figured out that to accomplish my personal and professional goals, I must add structure and discipline to my new lifestyle.

Now I can easily do some of the things I have always wanted to do– I wouldn’t be honest with you if I didn’t tell you that chartering unfamiliar territory (again) is still scary.  But so was walking on a stage in 5-inch stilettos, wearing an itty bitty suit and years ago, quitting a job without another one and vacationing in Disney, but I did it well and landed on my feet.

I am living as I encourage you and everyone around me, and this is to live mindfully.  It may sound like a fad or a cliche but I assure you it is not and takes focus and practice.  Doing so will heighten your hedonic capacity–your ability to experience positive feelings.  In less than one month, people will be absorbed by the hype of celebrating the New Year.  My New Year already started, I couldn’t wait until January 1, 2018.

We are hosting Christmas dinner at our home but are expecting fewer than the 31 family members who filled our home for Thanksgiving but we’ll still have a house full. 🙂  Meanwhile, I am scouting out both vegan recipes and dishes for the carnivores (without judgment).

Making it through Thanksgiving was relatively simple; I don’t foresee a challenge during the remaining weeks of the year. While I’ve given up meat, seafood, and dairy, I continue to indulge in my favorites… 337 , Darkhorse and a few others.

Until my next post…  Smooches!


Deprogramming Of The Brain

Except for two (yes I counted) small pieces of calamari, I successfully navigated seven days of meatless meals.  On Saturday we (the family) ate at Longhorn Steakhouse.

My plan of attack was to order the strawberry vinaigrette salad (dressing on the side). Pick out the chicken and give the meat to hubby.   I knew our son would order our favorite Longhorn appetizer.  Calamari.  We usually share it; however, I already decided to pass.

My cousin joined us. She’s picky about how her calamari is cooked, so I assured her that Longhorn’s was one of the best. A slight crunch and the perfect combination of sweet and spicy.  Lord!  When it was delivered, I declined.

But after watching the two of them delightfully devour the calamari, for about 10 minutes, resistance was no longer an option.  I needed one last taste for the road.  The last time I ate calamari at this restaurant, I didn’t know it would be my last, so I had to kind of seal the deal.  I’m dead serious.

The lingo of living meatless is confusion. Vegan, vegetarian, pescatarian, and there are others.  My ultimate intention is to eliminate meat, seafood, and dairy.

I have to figure out what to replace the organic dairy hazelnut creamer with, in my coffee.  I don’t use sugar, but I like the flavor of hazelnut. I can live without cheese and can step away from eggs for now.

This being my second attempt to go meatless, my attitude and frame of mind are different. My understanding of the obstacles before me is more realistic. I am in a constant mode of searching for dietary resources and helpful tips.

Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you. For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Today I set aside time to catch up on a few of my favorite podcasts.  I was amazed when I realized the topics were about plant-based diets.  I did not search for the subject.  God knew my heart and my intentions so he made sure that I received the instruction and support that would guide me through the week. The two podcasts were:  Eating Like A Grown-up: Insights on a plant-based lifestyle with Renee Cowan and Plant-Based Eating, Faith and making the transition with Renee Cowan

I’m telling you, I needed to hear these messages today.  As I cooked dinner for my family, I listened to the podcasts and had several ah-ha moments.

Although the fact is logical, the most significant ah-ha moment for me was realizing that while animals such as cows are a source of protein, the cow’s source (most often) of protein plants.   The same goes for other livestock.  Hello!!!  If they can grow healthy and robust on plants, why can’t I?

If you are interested in learning how to transition to a meatless diet, listen to the podcasts.  Both parts are informative.

♥  ♥  ♥ . . .

Onto my meals…

I replaced my animal-based protein powder drink by adding three tablespoons of Hemp Seed Hearts  (10 grams of protein) to my steel oats (7 grams of protein) prepared with Califia Coconut Almond Milk (1 gram of protein).   Total protein for breakfast 18 grams!  For someone who thought she had to eat eggs or drink whey protein, I guess I did fantastically!  I’m so excited!

 

Another takeaway from Renee Cowan was to just replace meat with a vegetable, and that’s what I did today.  Added to my plate of Tempeh and green beans dish is a blend of kale and turnip greens with onions.

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I am learning that I must deprogram my brain and continue to search daily for inspiration and resources.

I’ve got black beans in the crockpot, and I am preparing for week two.  I am curious and eager to discover how my new diet and rigorous workout will affect my body.  Over time, I will know.  For now, I am patient.

Thanks for stopping by!

Smooches!


A Burger That Works For Me

Hi!  Yes.  I’m still here. Life is keeping me busy.  While my heart tells me that my blog is neglected, my mind tells me that grad is more important.

Anyways, look what I found!!

veggie burger

Why didn’t someone tell me about these??  I know all about the “other” Bubba burger, but I stumbled on these in Shoprite.

Now, y’all know that I am not big on processed foods, howeeeeeevvvvvver; in a pinch, the tasty burger works.  It has real identifiable vegetables! I mean, like, you can actually identify some of the contents!!  Imagine that!!

actual burger

The label reads like this:

ingredients

I will admit, that it has way more ingredients than I’d like in a box, but it still beats a big mac.  Eew!

As for the nutritional part…

burger nutrition

Will I eat this every day?  No.  But it’s not bad. I’m not thrilled about the 300 mg of sodium, but the most I would eat in a sitting is two burgers and this gives me 600 mg of sodium. The product is made in the USA.  Halleluja!! It’s gluten-free and the carton is made from 100% recycled paperboard.  They care about the environment, so maybe they care about the rest of us too.  Lol!

For lunch, I placed two “burgers” to a frying pan, added olive oil, garlic powder, and cayenne pepper and slowly browned them on each side. Instead of placing them between two buns, I ate them solo with a sliced apple.

lunch

Two thumbs up for the Veggie Bubba Burger!!  Of course eventually, I will mess around with some of their ingredients and some of my ingredients to create my own.

I hope that you’re enjoying your summer and thanks for stopping by! 🙂

Smooches!