Yoga is the gift of India to the world, thought to be the union of the Soul with God. Yoga equips one with a sound mind, peaceful spirit, healthy body and cures diseases. It does all of this in various ways.
October was Lupus Awareness month and I handed off some information to my Lupus Warriors that they could use for the months and years ahead.
The main areas that Yoga benefits everyone including persons with Lupus, are improved Flexibility and Mobility, Physical Energy, Pain Management, Stress Management, Mood and Coping, Cardiovascular and Respiratory Efficiency, Circulation, Strength and Stamina.
Other than relieving symptoms of Lupus, Yoga also helps with Insomnia, Strengthens the Immune system, Improves the Digestive process and Calms Anxiety.
Therefore Yoga helps to achieve and maintain an overall Healthy Lifestyle.
Lupus Awareness should go beyond the month of October and I would like my Readers to achieve and maintain a Healthy Lifestyle, so I found Yoga Practices in Jamaica that I recommend near you.
Recommended list with Contact Information for some Yoga Studios/Groups in Kingston, Ja:
As Lupus Awareness month comes to an end, I would like to hand off some information to my Lupus Warriors that you can use for the months and years ahead.
Lupus can negatively impact joint health and flexibility. Persons with Lupus may suffer from a variety of symptoms such as:
â— Painful/Swollen Joints
â— Chest Pain associated with breathing
â— Extreme Fatigue
….and the list goes on.
I have had clients with Lupus that wanted to increase their level of fitness and lose weight, but because of fatigue, they could not handle aerobics.
Yoga is the gift of India to the world, thought to be the union of the Soul with God. Yoga equips one with a sound mind, peaceful spirit, healthy body and cures diseases. It does all of this in various ways.
The main areas of benefit of Yoga and Lupus include improved:Â
â— Flexibility and Mobility
â— Physical Energy
â— Pain Management e.g. relieves inflamed, swollen ankles
â— Stress Management e.g. increased self-control, confidence, discipline
â— Mood and Coping
â— Cardiovascular and Respiratory Efficiency
â— Circulation, Strength and Stamina e.g. relieves swollen joints and lessens fatigue
Other than relieving symptoms of Lupus, Yoga also helps with Insomnia, Strengthens the Immune system, Improves the Digestive process and Calms Anxiety.
Therefore Yoga helps to achieve and maintain an overall Healthy Lifestyle.
The two types of Yoga to consider are Beginner/Restorative Yoga and Hot Yoga/Bikram Yoga.
For persons with Lupus, especially Lupus flare ups, I recommend Beginner/Restorative Yoga because it is quite gentle, using pillows and blankets for support, which is ideal for joint issues.
Hot Yoga/Bikram Yoga is more strenuous and should be avoided by novices.
***Persons, especially those with Lupus should always talk with a Doctor before beginning New Exercises***
Conditions to be Cautious about when doing Yoga:
â— High Blood Pressure: Be careful when bending over
â— Neck issues: Instead of looking up, look straight ahead e.g. Warrior pose
â— Pregnancy: Cannot do Prone exercises or exercises such as ‘Downward Dog’.
***When there is Inflexibility, use a Block by the Knee. For Back and Hip issues, use a Towel/Blanket***
How Yoga Helps with Stress
Stress is a state of mind. Stress occurs when something feels wrong or you have it on your mind persistently. It is not a disease, but I believe it can give birth to several diseases such as Ulcers, Hypertension, Migraines, Heart attacks etc.
Our minds and bodies are in sync with each other and there are some things that the Doctor cannot help us with all the time. It is how you manage your mind or the stress.
Yoga assists with the control of Breath, especially during Physical Postures called Asanas. It is important during Exercises to Breathe properly and to find strength, balance and comfort within each posture. Breathing properly involves deeply inhaling through the nose and exhaling through the mouth. That is just scratching the surface with Breathing Techniques and Yoga.
5 Yoga Poses that Help with Lupus:
***Do NOT Perform Poses Unsupervised and without proper Instruction/Demonstration***
1. Auspicious Pose / Swastikasana (Seated with hands on the knees. Legs are folded so that left ankle resides between right thigh and knee and vice versa.)
Photo: www.findhomeremedy.com
It Relaxes the Nerves and should be done for 5 minutes with one area of focus.
2. Camel Pose / Ustrasana
Helps with Overcoming Pain, Increasing Lung Capacity, Improving Circulation and Respiratory Health.
Gabby from Suga Lifestyle demonstrating how Yoga can help with Lupus Flare ups at the Lupus Foundation of Jamaica’s Annual Seminar last October 23, 2016.
Position should be held for 10-15 seconds.
3. Viparita Karani
Helps to Improve Blood Circulation.
There are two versions but it should be done preferably against a wall.
Market 17 is known for local farm fare and their adventurous option of Dining in the Dark.
Their menu has a list of products supplied from farms that meet their standards and are available.
The Dining in the Dark Experience takes place in a special dark room. A Blindtasting menu is served after all food allergies, dietary restrictions and extreme dislikes are declared. The goal is to heighten the senses without the help of sight. The Blindtasting menu starts at $75USD per person, excluding Beverages and taxes).
All of my friends were not in agreement to do the Dining in the Dark Experience, so we decided to go with the main menu.
Two Saturday nights ago, my friends and I were out and ready to dine at 8:30pm. We were pleasantly greeted and seated at our reserved table for seven. Our waiter, Daniel was unforgettable. He reeled off the menu from his head, explaining our options and giving suggestions eloquently. He had a personality that definitely kept the mood light.
He took our orders when we were ready and the Appetizers and Drinks came out quickly. They have a wide selection of Wines, Craft Beers and a few listed Cocktails.
It was said that the Appetizers were shareable, however hints were given as to what we may not want to share.
The Crispy Miso Pork Belly was succulent, but the portion was small.
Rock Shrimp, Chicken, Ceviche, Meatballs and Salads were also available as Appetizers. However, their menu changes quite often and the Restaurant’s website is updated accordingly.
The Housemade Charcuterie served with Chutneys and Picklings usually stays on the menu. We made our own platter with our choices of Meats and Cheeses that was delightful.
Just when I started to wonder when our greatly anticipated Entrees were coming out, Daniel informed our table that our Entrees were coming forthwith! They surely did.
Tasting options were available for the Entrees at a reduced cost. When Daniel mentioned the pairing of Antelope Filet with Whole Key West Pink Shrimp at the start of Dinner, it created a ripple effect amongst the Suga Daddies*.
I definitely had to try it. The Grilled Antelope Filet, that was cooked medium rare, did not disappoint. It was tender and juicy with fresh farm to table greens, of which the Okra was a hit. The Whole Keywest Pink Shrimp that I tasted was delish! Sadly, the salt seemed to have gotten away from the Chef again on one of the Shrimp Tastings. This information was relayed to Daniel, who remedied the situation by removing it from the bill, since another serving was not desired at that time.
Tastings of Yellowfin Tuna (left) and Grilled Antelope Filet (right)
The Tasting portions definitely made up for the small portions of Appetizers. Imagine what the actual Entree portion may look like. Persons were satisfied by the end of the night, therefore since the small portions of Appetizers sufficed, perhaps the pricing could be reconsidered.
I paired my Tasting of Grilled Antelope Filet with Togorashi Seared Rare Yellowfin Tuna that was cooked medium rare. It was divine. Have you had Black Rice?! Phenomenal. It was refreshing to get such exquisite healthy options while dining out. Black rice has more micronutrients than Brown and White rice. Ancient Chinese mythology claims that Black rice was reserved solely for the Emperor and the Royal Family, due to its nutritional content and healing abilities. In those days, your life would be in danger if you were caught eating it without permission.
Togorashi Seared Rare Yellowfin Tuna $20/$37USD) – Coconut Black Rice, Tamarind, Cauliflower, Pak Choi, Tomatoes, Celery, Sesame, Clementine, Sambal
The Grilled Grassfed Beef Filet Mignon and Pan Roasted Chicken Breast did not spend much time on the table. They were thoroughly enjoyed.
The Pan Roasted Chicken Breast ($18/$33USD) was accompanied by Spiced Bulgur Wheat, Roasted Cauliflower, Squash, Pickled onion, Kale, Charred Eggplant Pudding and Marinated Tomatoes.
Dessert topped off the night for a few. Thankfully I did not indulge. Market 17’s strong points seem to be their Entrees and Beverage selections. The Vanilla Cake with Pastry cream was just up to typical standard.
Dessert Options range from $8 to $18 USD and included Cookies, Brownies, Parfaits, Ice Creams, Sorbets and a Cheese court.
Market 17 is a fine dining Restaurant to dress up and go to with excellent service, delish and unique Entree options, along with fine Beverages. Head to Market 17 and Eat like Royalty!
Gabby and one of her Suga Bears, Jehan Knight
*Suga Daddies – Men who think they are too manly to be called a Suga Bear (Foodie in association with Suga Lifestyle)
Market 17
***Reservations Recommended***
Location: 1850 Southeast 17th St. Fort Lauderdale, FL. USA
Lupus is an autoimmune disease, meaning the body attacks itself.
It is a disease of flares and remissions involving issues with mainly the joints, skin and kidneys. My client, who I also went to University with, Danelle Pinnock, has been battling Lupus for 5 years and is currently experiencing a flare-up.
She called upon GW Art to do a commissioned piece for her. The small, canvassed, wall art was to depict Jesus surrounded by purple butterflies. Purple is the colour that symbolises Lupus Awareness. October is Lupus Awareness month as well.
I am happy that I fulfilled Danelle’s vision and request. She felt truly blessed by her GW Art piece and dedicated it to all Lupus warriors, stating, ‘Your restoration is found in Christ’.
GW Art’s (8*10)” Acrylic on Canvas Wall Art commemorating Lupus Awareness Month
Although I have helped to uplift her spirits on the UHWI ward, Danelle’s Lupus condition has developed in a way that causes various complications leaving her in a state where she needs constant care and very expensive medication. Please check the link below to view her story. She would greatly appreciate any assistance she could get, whether monetary or simply just your prayers.
Help Danelle Pinnock’s fight against Lupus | Medical Expenses – YouCaring
https://www.youcaring.com/danellepinnock-898698
In recognition of Lupus Awareness month, here are also some facts about Lupus from Cleveland Clinic, including some that you may not know:
1. Lupus affects nine times more women than men, and more women of color than white women.
Women of childbearing age (13 to 49) are far more likely to be affected.
Genetics also plays a role.
2. Lupus symptoms can differ greatly from person to person. Some symptoms are common to other conditions, which can make diagnosis difficult.
Common Lupus symptoms include:
â— Constant fatigue (often misdiagnosed for iron deficiency)
â— Achy joints
â— A butterfly shaped rash around the cheeks and nose (Often treated by a dermatologist as a skin issue only)
â— Hair loss
â— Blood clots
â— Sensitivity to light
â— Chest pain when breathing
â— Mouth sores
â— Swelling in the extremities or around the eyes (Often misdiagnosed as a circulatory problem or kidney condition)
3. Lupus is a disease of flares and remissions.
Lupus flare-ups can be mild, or they can be severe. At least 75% of people with Lupus have arthritis and skin rashes. Half have kidney problems often shown with swollen feet/ankles. Lupus patients are also more vulnerable to infection than most people.
4. Diagnosis begins with a simple blood test.
An anti-nuclear antibody (ANA) blood test can be ordered upon suspicion. A negative ANA test result usually rules out Lupus.
***ANA test results will come back positive in virtually everyone with Lupus. However, some people will have a positive result even though they do not have Lupus. When the test comes back positive, other criteria have to be examined.
In those cases, the patient’s symptoms are usually compared with a list of 11 criteria for Lupus. If they meet four or more of the criteria, they are usually diagnosed with Lupus.
5. Treatment depends on the type of flare-ups experienced.
Mild swelling and joint pain may be treated with acetaminophen or a non-steroidal anti-inflammatory drug like ibuprofen.
Plaquenil, an anti-malarial drug that treats skin rashes, arthritis, and sometimes fatigue.
Rashes may be treated with topical steroid creams and corticosteroids, while immuno-suppressants treat serious kidney problems.
Diagnosis and treatment of Lupus keeps getting better.
Many persons with Lupus have a mild form. Proper medication can help persons with severe Lupus control their flare-ups and live productive lives.
***Stay tuned for tips on how YOGA can help persons with Lupus***
By: Gabrielle Burgess
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There has been a surge of various brands of Banana, Cassava and Plantain Chips on the supermarket shelves lately. After the Soldanza brand (originally manufactured in the Dominican Republic) took off, Brand Jamaica followed suit. That’s a good thing! Soldanza Plantain Chips were actually not that healthy anyway, considering its 10% Saturated Fat content.
Note that as much as we love Banana Chips or Cassava Chips, they have too much Saturated Fat and sodium. Jamaicans are already prone to high blood pressure.
If you are looking for a similar taste with larger sized chips, locally made St. Mary’s Plantain Chips (slightly salted) and National Chachita’s Plantain Chips (lightly salted) are the brands for you! Healthy and tasty. A win-win with enough chips in the bag.
Both brands have 0g Trans Fats, 0mg Cholesterol and an impressively low percentage of Saturated Fat, 6%. They are not equal to or less than the ideal 5% Saturated Fat, but they are close enough. They are also slightly/lightly salted so the sodium content is low enough and not off the charts like others on the market. Another important factor is fiber. Do they keep you fuller for longer? They aren’t whole grain or whole wheat, but have a small amount of fibre that can do the job of sustaining your energy and curbing hunger between meals.
If you decide to have Plantain chips as a side to your meal instead of a snack, that is a good idea as well. For instance, to replace Rice and Peas alongside Jerked Chicken. You will end up consuming fewer calories and it’s a difference from the monotony, especially if you spice up the taste with a little guacamole or chimichurri sauce.
One should eat 5/6 meals per day depending on how long you are awake for and that includes 2 snacks. A typical 5-meal day should have the order of Breakfast, Snack, Lunch, Snack, Dinner.
So keep it Jamaican and incorporate these healthy snacks in your diet today!
By: Gabrielle Burgess (Certified Personal Trainer & Sports Nutritionist)
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World Radiography Day is a celebration on November 8th each year, marking the anniversary of the discovery of X-rays by German mechanical engineer, William Röntgen in 1895.
Radiology Departments worldwide usually celebrate World Radiography Week around this time. As a Radiologic Technologist, I am a few days late but I am promoting Radiography as a career, showing its crucial importance and contribution to modern health care and of course, increasing public awareness of Diagnostic Imaging and Radiation Therapy.
Before creating the website, Suga Lifestyle, I used to write articles on www.interestingarticles.com. I would love if you would take the time to read my article, ‘World Radiography Week’ that was published on November 7, 2012. It has a 5-star rating and almost 2000 views.
My article highlights how Radiography Departments celebrate World Radiography Week, the challenges faced and psychology behind doing Mammograms for patients and of course, my appreciation and love for working in the field of Radiography.
Read my article, ‘World Radiography Week’ by clicking on the link below:
Now for all my Ladies out there and Gentlemen (yes, men have lumps too), here are a few tips and information with regards to Preparation for your Mammogram and how you can do your part to facilitate Breast Cancer Awareness and Treatment:
â— Feel all four quadrants of your breasts (all around) in the shower. Picturing the breast as a clock, usually with the nipple as the centre (via someone facing you), is the way used for the identification of areas of concern in the breasts. These areas of concern identified are usually sent for further investigation, i.e a Mammogram/Breast Ultrasound.
E.g. Your Mammogram/Breast referral form may read, ‘mass located at 1 o’clock’.
â— Feel your breasts when laying down, as not all masses are felt while standing.
â— If you have a history of Breast Cancer in your family, the breasts should be checked by a doctor during general examination from as early as teenage years.
â— No matter how young you are, once a mass, discomfort, pain, burning or sticking sensation, swelling and/or discharge from the nipple are observed, seek medical attention immediately.
â— Once a referral is sought to do a Mammogram from your Doctor, if possible, choose a facility that does both Mammograms and Breast Ultrasounds.
*It is possible to have Breast Cancer and not know or be able to schedule a biopsy until weeks or months later. If a particular Breast Cancer cannot be detected by a Mammogram or your Technologist does not recognise an abnormality present and therefore does not raise the attention that a Breast Ultrasound is needed, there is risk of a spread. This is so, because there is sometimes a back up of Mammograms for reporting at Public clinics before a Radiologist can refer a patient for an Ultrasound. It may be too late by this time, costing the patient his/her life or an entire breast or two (single/double mastectomy).
â— If you are referred to do a Breast Mammogram/Ultrasound, I recommend that you do both. Some cancerous (malignant) calcifications cannot be detected by Breast Ultrasound and vice versa.
*Keep in mind that the Mammogram is like a map to show the Radiologist where to focus for any area/s that may need clarification.
â— Starting at age 35 or 40, do your Mammogram annually.
â— Mammograms are low radiation. Remember that if you lay on the beach all day you are also exposed to cumulative radiation from the sun. So a thyroid shield is only necessary if you have hormonal/thyroid issues and if you are undergoing/have recently done radiation therapy or chemo.
â— A routine Mammogram will be two (2) views on each breast, therefore four (4) compressions in all.
A routine Mammogram showing two (2) views of each breast.
â— Do not wear powder, lotion/oil or deodorant/flaky deodorant when doing a Mammogram. The flakes or clusters from a deodorant or powder can mimic calcifications/cancer. While, lotions or oils may cause the breast to slide back during imaging, thus losing possible valuable information.
â— Ladies, wear a top and bottom if possible when going to do your Mammogram.
â— Try to do your Mammograms at the same facility each year so a record is kept for comparisons.
â— Everyone does not have the same Mammogram experience. Other than the Technologist or machine used, this may be a result of other factors such as a current or close time period to a menstrual cycle, pain threshold, size of the breasts, thickness of breast tissue, presence of cysts and the overall shape of the breasts and shoulders/body habitus. So if it is painful or ‘unbearable’ for you, do not discourage others.
â— It is not the end of the world if you feel pain and/a mass. It may just be a cyst that can be drained of fluid or removed. Take it one step at a time.
â— If you have a lump that may be malignant (cancerous) and not benign (non-cancerous), ensure that you wait for your biopsy results before removing the lump. You need to confirm that the lump is cancerous, if so, the stage it is at, the possibility of the cancer spreading and the possibility of return if the breast/s are not removed.
â— Ensure that you not only have Life Insurance but Health Insurance. Some form of Pro-Care or Criticare should be sought as well if repetitive surgery or radiation treatment/chemotherapy is needed.
â— Spread the Word to Family, Friends and Coworkers! Breast Cancer Awareness Saves Lives.
***Suga Bears, please note that it is also Lupus Awareness month. Stay tuned for tips for my Lupus warriors***
By: Gabrielle Burgess
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Run for Charity on Saturday, October 21 in the Pacers Running Club’s Charity Run. You can also use it as preparation for the Reggae Marathon coming up at Long Bay Beach Park, Negril on December 2!
Venue: Hope Gardens
Arrival Time: 4:15am
Start Time: 4:30am
Registration Cost before Oct. 16: $1500JMD; $2000JMD afterwards*
*REGISTRATION CLOSES on October 20, but it is best to Register Early so Pacers can prepare better for you!
This year’s Proceeds are in Aid of the Jamaica Council for Persons with Disabilities (JCPD).
To Register and For More Information:
Website: http://www.pushitja.com
***Click on the Events tab, then Pacers Run***
By: Gabrielle Burgess
If you liked this Promo, follow Suga Lifestyle or like the Suga Lifestyle Facebook page.
Oven Roasted Plantains stuffed with Black Beans, Pepper Jack Cheese and Cilantro Sauce
This is a smart, tasty and spicy idea for a Meatless Monday! Awesome way to switch things up for the Vegetarian diet. Note that the Black Beans provide additional fiber.
To go completely healthy, you can substitute the Pepper Jack Cheese with Borden’s Fat-Free Pepper Jack Cheese that can be found at Wal-Mart or with another spicy, flavourful Fat-Free Cheese of your choice based on availability.
Check out The Kitchenista’s blog for the full Recipe!
4 eggs
1/4 cup almond milk/skimmed milk
1/4 tsp. salt
1 medium tomato (chopped)
1 tsp. escallion (chopped)
1/4 tsp. oregano
black pepper
3/4 cup cooked callaloo ***(Rich in Iron, Calcium and Vitamin B12)
1/2 cup Kraft fat-free shredded mozzarella cheese
N.B. The more eggs you add, the thicker the Frittata
Instructions
◠Preheat the oven to 400°F.
â— Spray skillet with cooking spray and set aside.
â— In a bowl, whisk the eggs, salt, a dash of black pepper, 1/4 tsp. oregano and almond milk/skimmed milk.
â— Add chopped escallion, tomato, cooked callaloo and half of the cheese. Stir, then whisk to combine mixture.
â— Pour mixture into prepared skillet and sprinkle the other half of the cheese on top.
â— Bake for 15-20 mins, then remove from oven and allow to cool for 5 mins.
â— Slice then serve!
Enjoy!
By: Gabrielle Burgess (Certified Personal Trainer and Sports Nutritionist)
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