<![CDATA[Ayisyen an Sante - Haitiens en Sante - Healthy Haitians - Education]]>Tue, 25 Jun 2024 14:17:46 -0700Weebly<![CDATA[Focus More on What you can Control - Resilience]]>Wed, 29 Aug 2018 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/focus-on-what-you-can-control-resilience
Being alive is a blessing. Some consider it a curse. Whether you fit into the first or second category, or shift from one category to the next depending on life's circumstances, there are ways to focus on what you can control to improve how you perceive and experience your journey on earth.

Manifest your Strengths
Your thoughts have a large influence on how you perceive and manage your life experiences. The level of importance that you assign to others' words and actions oftentimes determine the degree of impact they will have on your mind, mood, and physical body. Let me share the strategies I have been using so far: 

1) Focus on becoming your better version: Every day, each week, from month to month, and every year. As of lately, one of my pursuit in life has been to take charge of my health - My Way, then to help others find what works for them to prevent the onset and deterioration of ailments in their mind and body. This is how it works best. By focusing primarily on yourself, you first benefit from the theoretical and practical knowledge you learned from others for the progressive renewal of your life. Once you've mastered the secrets of reaching a state of continual well-being, you are in a better position to help others. One big mistake that many people make, including myself, is that we often become eager to solution others' difficulties that we have not yet figured out how to solve ourselves. Create your inner and outer wealth with a healthy lifestyle. Role model the change that you expect in others, if helping others is one of your goals in life, and when the situation calls for it.

2) Sleep at a minimum for 7-8 hours a day. You have probably heard of successful and hardworking people showing their pride in spending less than 8 hours of sleep per day. There may be nothing wrong in this lifestyle. A few people in the world are built with a brain and a body that function extremely well after less than 8 hours of sleep. Most people pay a severe price for doing so. They become stressed, anxious, gain weight, are more likely to develop diabetes and hypertension, and may ruin their lives with many other health conditions. For the majority of people in the world to go about their day thinking, feeling, and acting productively, 7-8 hours of sleep is not negotiable. And if it happens that on some days or on a daily basis, you miss 1 or more hours of rest, make the effort to recuperate these hours on weekends. Sleep is your body's natural  medicine to repair your brain, heart, and body cells after a long day thinking, worrying, talking, walking around, sitting, working, and doing all your other activities. Here, you can select a few tips on how you can Sleep Well - Your Way 

3) Enjoy the things that make your heart happy/fulfilled. Feed your mind, spirit, and body with quality enjoyments. We all have different ideas of how we can achieve inner peace and happiness/Fulfillment. Over the years, we adopt different methods for achieving this level of life satisfaction. I have been increasing my level of life satisfaction through close relationship with God, my ties with family members and some friends, music, feeding my mind and spirit with motivational and spiritual reading materials, and daily investment in my well-being. Invest your time, money, and effort in making yourself Happy/Fulfilled and Healthy with your daily portions of fruits and vegetables, more physical activity, and active participation in the entertainments of your choice.

Remember: Prioritize your needs in life. Your ability to operate changes in your life will determine how effective and efficient you can make a difference for others.

Are you aware that it is a universal human right to be Happy/Fulfilled - Resilient?

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!
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Living Healthy - Your Way
]]><![CDATA[Sleeping Well - Your Way]]>Wed, 30 May 2018 13:35:32 GMThttp://www.ayisyenansante.com/prevention-and-rx/sleeping-well-your-way
Why do most people need to sleep for 7-8 hours a day?
You have probably heard of the successful and hardworking people showing their pride in spending less than 8 hours of sleep per day. There may be nothing wrong in this lifestyle. A few people in the world are built with a brain and a body that function extremely well after less than 8 hours of sleep. Most people pay a severe price for doing so. They become stressed, anxious, gain weight, are more likely to develop diabetes and hypertension, and may risk developing many other health conditions.

For the majority of us people in the world, to go about our day thinking, feeling, and acting productively, 7-8 hours of sleep is not negotiable. And if it happens that on some days or on a daily basis, we miss 1 or more hours of rest, we need to make the effort to recuperate these hours on the weekends.

Sleep is our body's natural  medicine to repair our brain, heart, and body cells after a long day thinking, worrying, talking, walking around, sitting, working, and doing all our other activities. Here, you can select a few tips on how you can Sleep Well - Your Way 

Are you aware that it is a universal human right to feel rested and at peace?

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!
​
Living Healthy - Your Way
]]><![CDATA[Eating Vegetables - Your Way]]>Tue, 01 May 2018 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/eating-vegetables-your-wayPicture
Eating vegetables every day can be enjoyable and will make you happier and stronger. Vegetables provide a lot of nutrients  (vitamins, minerals, and water). These nutrients help your mind stay sharp and the body to work at its maximum capacity.  

Vegetables: When, How and How much? 
Some people dislike vegetables and others like me tend to be casual about how, when, and how much we feed our bodies with vegetables.

1) My attitude towards vegetables changed when I started paying more attention to how much physical activity I was getting every day. My body was eventually craving for the nutrients found in these sacred foods. Before and after exercising, following a long day of work, and during stressful situations, it is very important to replenish the body with these nutrients for protection and repair of the bones, muscles, and nerves.

2) Eat your vegetables-Your Way. The best way to get the most nutrients out of vegetables is to eat them raw or steam them. You can lightly boil them. Baking is another option. These methods of preparation help retain their natural good flavors and nutrients. In addition to eating raw vegetables, my family and I have started to consume more lightly than heavily boiled vegetables. Depending on your method of choice, natural herbs and spices used from your culture can also help create the taste you are looking for in your vegetables.

3) When introducing vegetables for the first time in your diet or when adding more portions of vegetables in your meals, make small changes one day at a time.

Click on this link to download a calendar for keeping track of your daily vegetables' intake for a week: Preparing a Healthy Meal Worksheet

The right portion of vegetables intake varies based on your age. Click on this link for more information: www.choosemyplate.gov/vegetables

Remember
Substitute overly processed and pesticides loaded vegetables with more lively, rechargeable, minimally processed, and pesticides free or safe ones: One meal and one day at a time. Use the nutrition labels to make your choices.

Are you aware that it is a universal human right to be able to access affordable and nutritious vegetables?

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!

Living Healthy - Your Way
]]><![CDATA[Complex Sugar is Good for your Health]]>Tue, 13 Mar 2018 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/complex-sugar-is-good-for-your-health
Sugar brings happiness and gives us a lot of energy. Your brain and all other organs in your body need sugar to function very well.
Craving for Sugar is Normal
Craving for sugar is normal when it occurs once in a while. Sometimes, it goes out of control when we experience stress, frustration, and boredom. It can be a sure sign from our body that we are not being a good caretaker of this body that we were born with.

Like some of you who may be reading this post, I have at times not been a good caretaker of my body. Let me share with you what helped me and could help you have more control over when, where, and how to get your daily dose of sugar.

Source, Quality, Quantity, and Frequency of Sugar intake matter
The source, quality, quantity, and frequency of the sugar that you put into your body can help you manage your craving-Your Way and deal better with stress, frustration, boredom, separation, and all other difficulties.

1) Choose foods or deserts that will provide you with a dose of sugar that will last and make you feel good for many hours. The number one food group that fits all these criteria is whole grain. When I started to eat-My Way, I introduced more whole grains (bread, pasta, muffins, and rice, etc..) in almost all my meals per day. My advice is that, once you become comfortable with the taste of whole grain, you can gradually substitute other processed foods with whole grain ones. It is not impossible to do. I have done it. My family and I have become used to eating whole grains more often. Natural spices and herbs that you use in your culture can help enhance the flavor of whole grain in your meals.

Click on this link to download a calendar for keeping track of your daily whole grain intake for a week: Preparing a Healthy Meal Worksheet

The right portion of whole grain intake varies based on your age. Click on this link for more information: www.choosemyplate.gov/grains

 2) At least once a day, preferably more often, indulge in the fruits that you desire the most. Natural and fresh fruits are always best. Whether you consume whole fruits, frozen fruits, or canned fruits, variety is also important. You are more likely to feel more satisfied when you feed your body with a variety of fruits on most days. Your body gets a mixed of vitamins and minerals, hydrated, as well as a good amount of fibers that will also help you maintain the sugary feel you crave for a long period of time.

Click on this link to download a calendar for keeping track of your daily fruits intake for a week: Preparing a Healthy Meal Worksheet

The right portion of fruit intake varies based on your age. Click on this link for more information: www.choosemyplate.gov/fruit 

Remember
Substitute overly processed sugary foods and drinks with more energetic, filling, and less processed ones: One meal and one day at a time. Use the nutrition labels to make your choices.

Did you know that it is a universal human right to be able to access affordable and nutritious whole grains and fruits?

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!

​Living Healthy - Your Way
]]><![CDATA[Protein to Empower Your Mind and Body]]>Tue, 06 Feb 2018 08:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/protein-to-empower-your-mind-and-body
Proteins are essentials to build up muscles, store and spend energy during your workouts, and keep your immune system strong. Your body cells need quality and a fair amount of protein to function very well.
Regular Protein in our Meals is Normal
Eating meat once in a while and in variety is very important for keeping our bodies and mind strong. Fatigue, weakness, and muscle wasting can be signs of lack of protein intake.

Like some of you who may be reading this post, I have for some period of times feeding my body too often with red meat. Let me share with you what helped me and could help you have more control over when, where, and how to get your daily dose of better proteins.

Source, Quality, Quantity, and Frequency of Protein intake matter
The source, quality, quantity, and frequency of the protein that you put into your body are very important for not feeling fatigued, weak, and avoiding long-term cancer.

1) Preferably, consume fish and farm-raised poultry. Beans, peas, eggs, vegetables, and whole milk are also great sources of proteins. Combining these sources of proteins on a daily basis make great combinations for delicious meals and getting the right amount of proteins. Natural spices and herbs that you use in your culture can help enhance the flavor of these proteins in your meals.

Click on this link to download a calendar for keeping track of your daily protein intake for a week: Preparing a Healthy Meal Worksheet

The right portion of protein intake varies based on your age. Click on this link for more information: https://www.choosemyplate.gov/protein-foods

Remember
Substitute the red meat with more nutritious beans, peas, fish, and vegetables: One meal and one day at a time. Use the nutrition labels to make your choices.

Did you know that it is a universal human right to be able to access affordable and nutritious proteins?

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!

Living Healthy – Your Way​
]]><![CDATA[Work out for a Healthy Mind and Body]]>Sat, 18 Nov 2017 08:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/work-out-for-a-healthy-mind-and-body
We should all be aiming for this goal. Physical activity and exercises increase our levels of life satisfaction, strengthen our muscles and bones, fight off diseases, and keep many health conditions under control.

Exercise is Medicine
Like most medicines or drugs, the taste of exercise can discourage us from engaging in any activity that will increase our heart rate and make us sweat. Without this natural medicine, we miss out on opportunities to Live Life - Our Way. 

Lately, I have been making sure that I get my daily dose of exercise to feel good, boost my brain power, and properly maintain my body working better for me. I have been able to be fairly consistant. Here is how:

Physical Activity (Exercise): Where, How much, and How often
Where, how much, and how often you exercise matter a lot. Choose the location you are most comfortable with and or is more convenient to you. Be flexible as to where you want to exercise. Depending on the weather, hour of the day, traffic, and your finances, be open to exercise either at home, the park, local gym, work, a community center, the church, and other facilities. 

Regardless of the place where you choose to exercise on a given day, week, month, or year, you should aim to spend at least 10 minutes working out (aerobic and muscle strengthening exercising). Gradually increase your level of fitness:

Scenario #1 (Moderate-intensity physical activity)
Week 1 - 10 minutes (any day)
Week 2- 20 minutes (2 days)
Week 3- 30 minutes (3 days)
Week 4- 30 minutes (4 days)
Week 5- 30 minutes (5 days)
  • If you are a beginner, this scenario is recommended

Scenario #2 (Vigorous-intensity physical activity)
Week 1- 15 minutes (any day)
Week 2- 15 minutes (2 days)
Week 3- 15 minutes (3 days)
Week 4- 15 minutes (4 days)
Week 5- 15 minutes (5 days)
  • If time is an issue, this scenario is highly recommended

Consistent progress is always more effective. Do not get trapped into failure by forcing yourself to perform 30 minutes per day of moderate-intensity physical activity or 15 minutes per day of vigorous-intensity physical activity 5 times within the first week or month.  

From experience, exercising can occasionally become tiring and feel like a job duty. Mixing the intensity of your exercises can help you from getting discouraged and sustain your enthusiasm. Resting the next day after your workout period is necessary for muscle repair and growth and restores your energy level for the next session. There are a variety of types of exercises that you can practice. You can participate in a variety of sports or activities that will count towards meeting your weekly goals of 150 minutes of physical activity.

Examples of physical activities: Moderate-intensity and Vigorous-intensity
Examples of muscle-strengthening exercises: At Home and in the Gym

Team up with a family member, a friend, or your spouse to motivate you to get your daily dose of exercise. You might want to use the services of a personal trainer for a month or a longer period of time. A personal trainer can give you great tips on how to get started and build great physical fitness skills. One last advice, resist peer-pressure. Everyone has different goals in life. Some people feel that physical fitness is not yet a priority in their life plan. They may distract you from carrying out your own plan.

Remember
Strive alone in pursuing your active lifestyle. Or, get support from anyone who is willing to help you. Keeping your body healthy or health conditions under control is a lifelong process. 

Did you know that it is a universal human right to live in an environment that enables you to remain active?

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!

Living Healthy - Your Way
]]><![CDATA[Committed to Staying Healthy]]>Wed, 11 Oct 2017 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/committed-to-staying-healthyPicture
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​We all fall short of meeting our goals in life from time to time.
​ It can be quite frustrating. ​
Consider these mishaps as part of the process to grow and become more skilled at reaching your highest level of happiness, great life satisfaction, and good health.

Missed one or more days/weeks. Relax. Always be prepared to rest and keep calm when you are experiencing these kinds of setbacks. The good news is that these are great moments of opportunities. You actually prolonged your days of body restoration. With a sharper mind and fully repaired body, you are ready to take up the next challenge. With greater determination, energy, and strength, you can again commit fully to your health plan. 

​​If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!
​​
Living Healthy - Your Way
]]><![CDATA[Regularly Healthy]]>Sun, 10 Sep 2017 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/regularly-healthy
Having a plan on how, where, and why to start making healthy changes in your life is a major accomplishment. The nest big step is to choose to stick to the plan.
It is very important to stay focused. Eliminate or avoid the distractions that can block you from getting the results that you seek (victory that you deserve).

1) Expect and resist peer-pressure. Keep your plan from people who will discourage you from making it work for you. Muster the courage to say no to invitations or activities that will lead you astray.

2) Expect and overcome perceived and real difficulties. Work, family, and spousal obligations might get in the way of how effectively you handle stress, discouragement, anxiety, tiredness, and nervousness. Consider these situations as opportunities to become a more effective manager of your lifestyle. If according to your plan, you intended to spend some time exercising outdoor or at the gym, but however it is pouring outside, stay committed to your end goal. Decide on the solution. You could thus decide to enjoy your session of physical activity right at home. 

​If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!
​
Living Healthy - Your Way
]]><![CDATA[Gain and Give Support]]>Tue, 08 Aug 2017 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/gain-and-give-supportPicture

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​Success in life is sometimes best achieved alone. Most times, we need direct or indirect support. Even when we do not actively seek nor give it, giving support to someone else can be an opportunity to learn more.
We, thus, learn from that person's struggles and successes. Taking advantage of such opportunities, we can apply these learned information in our own lives. Plus, we can share them with someone else.

There exist governmental and non-profit programs that can assist all of us in staying healthy. At community centers, local government agencies, hospitals, and churches, you can learn about these resources.

For example, if you have more weight than you used to, you can try to locate the institution near you that is offering the Diabetes Prevention Program. In this program, you get personalized help and support to make significant improvements in your life.

If you want to help someone, the best method is to be a role model for them. What you do in your daily life will inspire them and encourage them to pay very close attention to you when you inform them about these resources.

​If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!
​
Living Healthy - Your Way
]]><![CDATA[Start to Stay Healthy]]>Wed, 05 Jul 2017 07:00:00 GMThttp://www.ayisyenansante.com/prevention-and-rx/start-to-stay-healthy
​You made up your mind. Congratulations! Keep up the momentum. Now, the time has come to prove to yourself that you can master how you were meant to live -Your Way: ​
Exercising more, eating more satisfying and rich foods, and enjoying soothing and life-giving relaxation time.

On your first day, try your best. Take your time throughout the process and enjoy the outcome. Once you completed this first step, celebrate! It is a major victory.

It might be that everything did not happen as planned. What could have held you back? Was it a lack of time, lost of energy, or that no one was around to boost up your confidence? Were you short on money? It does not matter. You still made it. It was your first attempt at completing this first step. Celebrate! It is a major victory.

Learn from this experience to improve your plan for next time.

Remember to always make one change at a time.

For example, when exercising, you might decide to start doing cardio, work on your muscles, or gain more endurance. Every other day, your focus might be on one of these areas. Otherwise, your may consider integrating all of these types of activities when exercising. In any case, always consider how many minutes of physical activities you will initially spend. Be comfortable with this timing and the type of activity you selected. Progressively add up to this amount of time. The end goal is to be able to spend 30 minutes of moderate-intensity or 15 minutes of vigorous-intensity physical activity per day for 5 days per week (includes walking to and from work or home).

If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it!
​
Living Healthy - Your Way
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