Well, Honestly...

Well, Honestly...

By Brown Women WellnessAlternative HealthHealth & FitnessNutrition
Download on the App Store

Well, Honestly... episodes

  • Spice Up Your Health: How Incorporating Anti-Inflammatory Spices Can Benefit Your Body

    Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to various health problems. One way to combat inflammation is through diet, specifically by incorporating spices with anti-inflammatory properties into your meals.
    Today we will share four (4) spices that can help fight inflammation and explore how to incorporate these spices into your diet to reap their anti-inflammatory benefits. We also provide a delicious and nutritious recipe for an anti-inflammatory spiced smoothie that incorporates all four spices, and offer tips for adjusting the recipe to suit your taste preferences.

    Join us as we uncover the power of anti-inflammatory spices and how they can help promote a healthier body and mind.

    [01:25] What Exactly is Turmeric
    [03:09] Turmeric for Pain
    [07:54] Turmeric vs Ginger
    [11:15] Cinnamon’s Anti-inflammatory Properties.
    [15:40] Why Garlic is Good For Heart Disease?
    [16:54] Oxidative Stress: The Root Cause of Major Illnesses
    [21:26] The Anti-inflammatory Spice Smoothie

    LINKS MENTIONED IN THIS EPISODE

    + Anti-inflammation Smoothie Recipe: https://brownwomenwellness.com/blogs/health-tips/anti-inflammatory-spiced-smoothie-recipe


    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide


    + @inflammationfree on Instagram


    + Join the Facebook Community


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.

    26 min
  • Inflammatory Fat: The Hidden Culprit Behind Stubborn Weight Gain and How to Get Rid of It

    This week's episode tackles a topic that affects many communities, particularly those in the Black community - inflammatory fat. Could this be the reason behind the higher rates of obesity and related health problems in Black communities compared to others?

    We explore what inflammatory fat is and how it is Behind Stubborn Weight Gain. We discuss the root causes of inflammatory fat, including genetics, lifestyle factors, and environmental factors. But don't worry, we don't just leave you with the problem. We provide practical solutions to reduce inflammatory fat. Join us as we discuss how understanding and addressing inflammatory fat can lead to a healthier and happier lifestyle.


    Do you have questions about your wellness routine and boundaries?


    We are all about community and wellness in this episode so let's jump right into it.


    [4:00] Root cause of viscera fat

    [6:11] Genetics can determine where your fat is stored.

    [8:07] How to get rid of inflammatory fat?

    [10:24] How to get physical activity in.

    [11:17] Sleep: How magnesium can help you get more sleep

    [13:43] Managing stress and alcohol.

    [16:31] How to incorporate sleep into your life?

    [21:18] Cortisol levels and magnesium

    LINKS MENTIONED IN THIS EPISODE


    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide


    + @inflammationfree on Instagram


    + Join the Facebook Community


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.

    24 min
  • Sodium and Inflammation: Why we should salt last and not first!

    It’s no secret we consume too much salt which can lead to hypertension and so many other diseases. Today we are going to talk about sodium, why too much is bad for you, and how to reduce your intake without losing the taste of your food.  

    We will also share Herbs and Spices for a more flavorful cooking.  


    Do you have questions about your wellness routine and boundaries?


    We are all about community and wellness in this episode so let's jump right into it.


    [05:04] Andretta High Blood Pressure Story

    [06:30] Cause of High Blood Pressure in Younger People

    [08:40] Sources of Salt In Our Food Supply & What To Do About It

    [09:51] Some Healthy Salt to Use

    [11:06] Spices and Herbs First, Salt Last

    [11:38] Herbs and Spices to Use for more Flavorful Cooking

    [17:36] Storing Your Spices and Herbs

    LINKS MENTIONED IN THIS EPISODE


    + Download the Free Easy Ground Turkey Stir Fry Recipe

    https://bit.ly/StirFryTurkeyRecipe


    + @inflammationfree on Instagram


    + Join the Facebook Community


    + Living Inflammation Free Food & Pantry Guide


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.

    22 min
  • 5 Kitchen Gadgets to Make Your Life Easier

    In this week's episode, we are going to share kitchen gadgets to help you cook inflammation-free food. These gadgets will make your life easier and cooking faster. Quality kitchen gadgets may be expensive, but they give a lot of return on investment on your health.
    Do you have questions about your wellness routine and boundaries?


    In this episode, we are all about community and wellness, so let's jump right into it.

    [04:10] The importance of quality cookware
    [05:10] Non-Stick cookware and its pros and cons
    [13:19] Difference between a Blender and Food Processors
    [14:19] The benefits of Food Processors
    [16:17] Cut down cooking time with Instant Pot
    [18:35] Recipes to cook in an Instant Pot
    [21:41] Are wooden utensils better than metal?

    LINKS MENTIONED IN THIS EPISODE
    Link to Caraway cookware: https://www.carawayhome.com/
    Link to Always Pan: https://fromourplace.com/


    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide


    • The insight timer app


    + @inflammationfree on Instagram


    + Join the Facebook Community


    + Living Inflammation Free Food & Pantry Guide


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.

    26 min
  • The Smoothie Solution: Calming Inflammation with Homemade Recipes

    Are you looking for a delicious and healthy way to start your day? Then look no further than our inflammation-free smoothie! Today in the Living Inflammation Free Podcast, we will share with you the basics of creating the perfect smoothie to calm inflammation in your body. Plus, we will talk about whether store-bought smoothies are worth the hype.

     

    We will also share the best blender for your smoothie that keeps the flavor and lasts longer- Aaqila has been using hers for five years! 


    Do you have questions about your wellness routine and boundaries?


    In this episode, we are all about community and wellness, so let's jump right into it.

    00:08 Introduction to today’s episode.

    02:47 What is living inflammation-free?

    04:16 The perfect smoothie blender: Vitamix vs. other Blenders.

    06:52 Are store-bought smoothies worth the hype?

    13:45 Why Wild blueberries belong in your smoothie

    16:24 How to make a smoothie creamy.


    LINKS MENTIONED IN THIS EPISODE


    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide


    + Read the blog to learn more about the Lemon Vinaigrette Recipe


    + @inflammationfree on Instagram


    + Join the Facebook Community


    + Living Inflammation Free Food & Pantry Guide


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing, this means the WORLD to us and the women who this show will help.


    27 min
  • Can you cook without using oil and keep the flavor?

    Cutting down on oil consumption can save your life. In this week's episode, we are going to be showing you ways to cook without oil. Listen now to learn what makes oil so inflammatory, the benefit of cooking without oil, and how to cook without oil.


    Do you have questions about your wellness routine and boundaries?


    We are all about community and wellness in this episode, so let's jump right into it.


    [01:44] Why should we avoid seed oil?

    [05:33] What makes oil so inflammatory

    [07:52] Cooking oil vs. raw cold pressed oil

    [08:22] What do we use oil for most of the time? 

    [08:25] Six (6) ways to cook without oil


    LINKS MENTIONED IN THIS EPISODE


    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide


    + Read the blog to learn more about the Lemon Vinaigrette Recipe


    + @inflammationfree on Instagram


    + Join the Facebook Community Brown Women Wellness


    + Living Inflammation Free Food & Pantry Guide


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.

    19 min
  • How to make a savory salad that is anti-inflammatory!
    Salads get a bad name because when a lot of people think of salads they think green lettuce, tomatoes, a few carrots, and salad dressings, they are even selling salads in bags now to make things easier, but if you are not careful, it is easy to make a salad inflammatory by adding things that can make it taste good but void of the nutrients needed.
    On this week's episode of Living Inflammation Free, we talk about building a good, tasty savory, healthy salad. To get you started we have a few recipes to help you out, and we even teach you how to make your own oil-free salad dressing; believe it or not, it is really simple.
    Do you have questions about your wellness routine and boundaries?
    We are all about community and wellness in this episode so let's jump right into it.
    [05:11] Your Salad base
    [07:45] The best ingredients to build your Salad
    [15:30] How to get the best store-bought Salad dressing
    [17:36] How to make your Salad dressing: Lemon Vinaigrette
    SALAD RECIPE (Serves 1 to 2)
    1 handful of leafy greens: kale, Swiss chard, watercress, arugula, spinach (Do not exceed 10 cups per day)
    1 handful of broccoli (The best source of sulforaphane which promotes liver detoxification, and Indole-3-carbinol, an anticarcinogenic compound)
    1/4 cup Broccoli Sprouts (page 20) (Concentrated sulforaphane & I3C. Do not exceed four cups of sprouts per day)
    1 handful of cauliflower
    1 to 3 purple cabbage leaves, chopped (cheapest source of antioxidants per ounce in the world!)
    1 red, yellow, or green pepper, sliced
    1 to 2 slices of red, yellow, or green onion
    1/2 leek, sliced, washed, and rinsed in a colander
    Mushrooms (Bella, cremini, or shiitake)
    1/2 avocado, sliced
    1 to 3 tbsp sunflower seeds (sprouted is better)
    1 to 3 tbsp hemp seeds
    1/2 cup legumes, sprouted (garbanzo beans, lentils, mung beans) or cooked (black, garbanzo, kidney beans, …)
    1 large apple (yes apple for sweetness)
    Now from here, you can get imaginative. I like to add -Sauerkraut
    Once done, add spices and herbs for more flavor.
    Mix fresh or dried one tablespoon of oregano, garlic powder, turmeric, black pepper, Italian seasoning or Bragg Organic sprinkle, one teaspoon of cayenne pepper, and two tablespoons of nutritional yeast. Each of these spices adds flavor and has anti-inflammation and anti-cancer properties; keep in a small mason jar or resealable container and shake until well mixed.
    INGREDIENTS FOR LEMON DIJON DRESSING
    Dijon mustard - rich, creamy depth of flavor
    Apple cider vinegar - for a sour bite
    Lemon juice - fresh is best for zip and brightness
    Garlic - freshly minced adds pungency and flavor
    Salt - sea salt or Kosher to elevate and enhance flavors
    Maple syrup - smooths out the sharpness
    Cracked black pepper - for a spicy peppery flavor
    Fresh or dried oregano or thyme - any combination of herbs to add flavor
    Hot pepper flakes - a hint of heat
    ¼ avocado - optional for richness and creaminess
    INSTRUCTIONS
    Whisk all ingredients together in a bowl or jar.
    If adding avocado (for richness and creaminess), place all ingredients in the blender and process until smooth.
    Store in the fridge in a jar or air-tight container for up to a week.
    LINKS MENTIONED IN THIS EPISODE
    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide
    + @inflammationfree on Instagram
    + Join the Facebook Community Brown Women Wellness
    SUBSCRIBE + REVIEW ON APPLE PODCASTS
    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.
    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing, this means the WORLD to us and the women who this show will help.
    25 min
  • Where should you start to live Inflammation-Free? 8 Easy steps to get started!

    Today we will give you actionable steps to help rid your body of inflammations. We also talk about the different kinds of inflammation, how they differ and how your body reacts to them.


    Do you have questions about your wellness routine and boundaries?


    We are all about community and wellness in this episode so let's jump right into it.


    [04:47] The two different kinds of inflammation.

    [05:28] 6 Warning signs to help you figure out whether you have chronic inflammation

    [10:20] 5 easy tips to help you calm inflammation in your body

    [15:15] Health implication of red, processed meat

    [18:07] 3 food groups from which we get the most sodium

    [19:18] Recommended dosage of daily intake of greens

    [24:59] Healthy oil you can use

    [28:14] How to eliminate prolonged stress


    LINKS MENTIONED IN THIS EPISODE


    + Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide


    • The insight timer app


    + @inflammationfree on Instagram


    + Join the Facebook Community


    + Living Inflammation Free Food & Pantry Guide


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.


    40 min
  • Five foods categories to get rid of inflammation

    In this week's episode, we share five food categories to help you get rid of your inflammation. We also dive deep into how to make tasty smoothies without compromising your health.


    Do you have questions about your wellness routine and boundaries?


    We are all about community and wellness in this episode so let's jump right into it.


    [01:15] Why do we want to live inflammation free?


    [02:24] signs that show you're inflamed


    [03:15] Some foods you need to incorporate in your daily lifestyle that'll help you calm inflammation


    [05:26] Keeping good oxygen flowing in your blood vessel: The secret of greens


    [07:15] Easiest way to incorporate greens into your daily diet


    [12:00] What you should never include in your smoothie


    [14:35] Sugar craving: making smoothies without sugar


    [16:45] the power of kale: how to incorporate kale into your smoothie


    [19:02] How to make your smoothie creamy, the healthy way


    [25:19] Other food categories that will help rid your body of inflammation


    [30:23]. What to expect from other episodes


    LINKS MENTIONED IN THIS EPISODE


    + Download the living inflammation-free food and pantry Guide


    + Grab the Smoothie Freebie


    + @inflammationfree on Instagram


    + Join the Facebook Community


    + Living Inflammation Free Food & Pantry Guide


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.


    38 min
  • Well Honestly, Final Episode

    This is a bittersweet moment for Well Honestly Podcast as we transition into Living Inflammation-free podcast, where you can find our 1st episode immediately.


    Why are we doing this? We are changing our focus to concentrate on the #1 cause of most pain, most diseases which include the #1 killers, heart disease, cancer along with diabetes, obesity, arthritis, auto-immune diseases, and so much more. 


    If you listen to our new Podcast Living Inflammation Free, we will give you easily actionable tips on selecting the best food choices and recipes to go with the food choices.


    Do you have questions about your wellness routine and boundaries?


    We are all about community and wellness on this episode so let's jump right into it.


    [01:18] Overview of who we are and what we do, and why we decided to take a break


    [07:57]What we want to teach you in Living inflammation Free Podcast


    [08:38] Aaqila's background in food 


    [09:50] program we will put in place to help you with chronic inflammation


    [12:30] Keeping it simple: We will bring you foods that are tasty and healthy at the same time


    [18:19] Changing your food palate with support from like-minded people


    [23:20] It takes many steps to change your palate


    [26:54] Andretta Story: how it all started


    [28:38] Diet Culture: is this good for you?


    LINKS MENTIONED IN THIS EPISODE


    + @inflammationfree on Instagram


    + Join the Facebook Community


    SUBSCRIBE + REVIEW ON APPLE PODCASTS


    Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.


    To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing this means the WORLD to us and the women who this show will help.

    33 min

About Well, Honestly...

From the publisher's feed

Brown Women Wellness is a safe space for brown women to fill their cup back up with weekly topics that focus on the well-being of brown women. You know that saying, you can’t pour from an empty cup?…