Fearless Friday's with Host Te'Lena Matthews

foreign [Music] welcome to another episode of fearless Fridays where we discuss strategies tools and tips to transform your fear into fuel to unlock your full potential this week we are going to be talking about health boundaries and we are going to be talking about health boundaries with Dr Candace white the lifestyle doc so let's get ready to get this introduction done and get into it let's go thank you ladies and gentlemen allow me to introduce you to Dr Candace white the esteemed lifestyle doc she is the founder and CEO of White Light Wellness LLC with an unwavering passion for holistic well-being Dr white stands at the Forefront of Health Care armed with her vast knowledge as a board-certified primary care physician and wellness coach her mission to empower individuals like you to take charge of their health prevent disease and live their best lives through the transformative power of Lifestyle so whether you're seeking to prevent disease optimize your well-being or embark on a transformative Health Journey Dr Candace white the lifestyle Doc is here to lead the way all right welcome Dr King [Applause] yes yes yes yes yes thank you for being here so we are going to start this conversation off um with what I call I always do a um a um a descriptor in terms of what we're talking about with regards to whatever topic So today we're talking about health boundaries so today Health boundaries are limits individuals set to protect their physical mental emotional excuse me and emotional well-being they help establish personal limits prioritize self-care and maintain a healthy lifestyle so with that considering that's what the premise that we're going to be working from today um I'm going to open the floor up to you and we're going to start with our first question um for Miss Candice yes we we was about to shut me down slow me up girl no you're down so first off you didn't give me an opportunity to say how proud I am of you for having this amazing platform so that we can share such great quality information so please allow me to give my queen flowers thank you I will take them and before we jump into all the goodness remember we have to tell all of our wonderful viewers what the month of June is celebrating because we're celebrating so many wonderful things right talk about it yes it is so I don't know if you all are aware but the month of June is National men's health month and the reason why I had to take a shot out and stop for a moment for our men is because a lot of our men are not showing up to the doctor and we want to see you yes I'm talking to you we want to see you because there are so many things that we can prevent but you got to come to the doctor and at least have an annual physical once a year so to all my men out there men's health month I want you to make your health a priority if you have not established with a primary care physician I want you to establish with one because at your routine physical the doctor is going to screen for a lot of things blood pressure problems if they're there right so elevated pressures prostate issues so if you had any changes in the urination or erectile dysfunction we won't tell nobody it's okay you're in a safe space so make sure you all see your doctor exercise don't drink too much don't smoke too much but nurture the mind the body and the spirit and get to the doctor and then only lastly we can't forget too this is also Alzheimer's and brain awareness month so if you have any loved ones that are over the age of 65 or they have noticed changes in their memory you've noticed them having changes they're leaving the stove on losing their keys please have them see their primary care physician because there are cognitive screens that we can do plus we can also link them to have a neuropsychological evaluation which could basically let us know if there's any underlying issues with Alzheimer's or dementia so I had to give those plugs and then lastly we know it's Father's Day so shout out to the Father's Day on Sunday so we get a shout out to all of our fathers and then Juneteenth because this is the inspiration for my life back to the Natural baby back to back to the Natural I see you popping with your Jewels yes and reminding me yeah you're always behaving always so thank you again for those announcements for sure those are definitely critical things that we do need to remember or be reminded of um in particular with our men's health because we all know we we have men in our lives that we know it don't and won't go to the doctor you know unless they literally see it falling off something hanging off they're not going so thank you again for that uh looks like we have from the YouTube world we have Miss Betty Miller Henderson um excuse me to be corrected Miss Betty Miller from the YouTube world and we have Jeanette Stewart watching so thank you all for being a thank you two of you for being here as well um and showing up for us we have a few other Facebook folks looks like we have Mr Mac Wells is also watching so thank you guys for tuning in now back to the business um so first question of the day how do you define health boundaries we talked about how I was using or the definition I was using but how do you define health boundaries Dr Candace so being a primary care physician who treats so many illnesses and I see a lot of people suffering from mental health issues it is so important for us to identify with these Health boundaries are because it really will affect our overall lifestyle so we have to really involve ourselves with setting limits it is okay to set limits express our needs and to be aware of what our physical emotional and spiritual selves are telling us at all times and so I've come up with six key phrases that I think you're going to love in order to kind of keep us in on track about how we're going to identify these Health boundaries and the first one is dare to be aware and this is all about self-awareness so with self-awareness we need to understand our own needs our emotions and our limitations like I stated before okay so it's something that when you're aware of what is going on with yourself you can then take a step back to see how to address those needs and not ignore them right because sometimes we have a tendency to cater to everyone else and not pour inward so dare to be aware self-awareness speak up and out so clear effective immunization with expressing your thoughts and your feelings and your expectations to others also what I find sometimes is we're people pleasing we don't share how we're feeling we don't share our emotions and sometimes when you hold things in your emotions in it can sometimes have a negative effect and those negative effects can lead to chronic stress and I'm not sure if you all were aware of this but chronic stress basically activates our Center our neurological Center our autonomic nervous system which is the fight-or-flight response that only is supposed to respond when there is some type of threat so like if somebody is robbing you at gunpoint or you're running from a dog right the fight or flight kicks in so that you react well guess what this same system is activated under chronic stress and that can lead to incidences where you have increased risk of heart disease stroke and or heart attack so with that being stated it is important to understand what's going on on the inside to get it out to effectively communicate it and sometimes when you don't feel comfortable communicating those things feel free to journal you want me to keep going with the rest any questions yes ma'am no questions I'm monitoring I do not see a question as yet um looks like we're keeping up with um um the comment you know in the comments section but I don't see a question for you yet okay so the third one is no means no so I know it sounds cliche but we have to learn to say no without having guilt right so when we learn how to say no when necessary then we also are recognizing our limitations and we're prioritizing our self-care it is okay to prioritize us right and saying no does not make us or you or me selfish let me say that again saying no does not make you or me or anyone else selfish right I hear you yes ma'am thank you for that I had I had to lean in on that one yes but it allows us to maintain balance and to prevent burnout so we have to learn how to say no and we can do it in a graceful and respectful way okay here's the fourth one y'all it's not all about you it's not all about you so we also have to remember recognizing and respecting other boundaries other people's boundaries are just as important as us asking people to respect ours right so it's a mutual agreement there it's in a crucial it's crucial to acknowledge this and practice active listening having empathy and understanding so that we can ensure healthy and respectful interactions so understand healthy boundaries we have to be open to other people and also their stance and where they're coming from as well as wanting them to be responsive to us but in all of this we have to remember who's number one you are number one you're number one so self-care is a prioritization that cannot be ignored I know I mentioned it with women's um with the men's health month um being June about how important it is to go to the doctor but part of us really taking charge of our health is knowing what health issues we may or may not have right understanding your Baseline do you know when you go to a doctor and you establish care and you have a routine physical they gonna screen you we're gonna screen you for all types of things diabetes high blood pressure everyone should know their numbers so a normal blood pressure is less than 130 over 80 millimeters of mercury so you will actually get a blood pressure reading you will get a weight now you will also get what we call a body mass index which is this calculation which I honestly think is a bit flawed but we can use that to have an idea of where you are on the scale as it pertains to being overweight normal weight underweight Etc you're going to also get screened for thyroid disease liver disease kidney disease you'll have a urinalysis which will actually be able to detect if there's blood if there's protein if there's any signs of potentially having diabetes even through the urine you'll have immunizations if necessary that will be reviewed to see if there are anything that's missing that needs to be addressed and you'll also have routine screens that are recommended depending on your age so at the age of 21 everyone should have a routine screen for women a pap smear at starting at the age of 21 and we're screening for cervical cancer at the age of 40 every woman should have had a mammogram unless they have a first degree relative who was diagnosed earlier and then screenings would start earlier anyone so go ahead I'm sorry I didn't mean to interrupt you Dr Candace but there were when we're talking about um you mentioned and you may be getting ready to mention this and you talked about the women in pap smears um were you going to talk about colonoscopies because I think that's another thing okay all right thank you that was the next the age of 45 um it used to be 50 but that was updated a while ago especially seeing how African Americans are at risk for colon cancer so that starts at 45. so every that's the gold standard everyone should have had their colonoscopy starting at 45. now there's also a screen called the PSA for men um and here that one's a bit tricky because although they say you don't necessarily recommend this one for my men of color I have a conversation with them we get into that thing because I see a lot of prostate cancer in men of color and so it's a conversation that we have and the majority of the patients that I see and treat they get the PSA done um if it comes back elevated we always repeat it but then we follow up because that could be an indication that if that is elevated over four there could potentially be something going on with the prostate that should be further evaluated you can also screen for anemia infection so as you see sexually transmitted infections so there is no reason why anyone who is viewing should not have a primary care physician that they see once a year so that's one way you can prioritize your health self-care also is important to remember that your mind body and spirit is all connected in all aspects of our health need nurturing so for me we talked about that fight or flight response and I have a high stress job I start my day with the 478 breathing technique the 478 breathing technique and what this technique does is it slows me down so any practice that you all have whether that's yoga meditation breathing exercises the reason why these are so important for our health is because it helps to combat the negative things that are occurring in our body like chronic stress and it allows us to tap in to the mind the body and spirit and slow things down another thing that's go ahead uh there was a question um with regards to um blood pressure Miss Teresa offer says when you Google normal blood pressure why is the common number 120 over 80 when your numbers were different than that yeah so if you look at the categories right you're going to see that a normal blood pressure is 120 less than 80 right but we don't start putting people on medication until you are greater than 130 over 80. so what the American Cardiology Associates have recommended is that everyone have a blood pressure that is less than 130 over 80. now we just stated and she was so right normal is less than 120 over 80. but we don't start treating until you're greater than 130 over 80. so where it is a safe place for you to be is less than 130 over 80 but understand that's considered elevated and so you can do lifestyle modifications to help Target that and that would be you know diet exercise 30 minutes of cardio a day five days a week that's one way to do it watching your salt so you know not eating more than 1500 milligrams of salt per day if you were you know already hypertensive meaning having elevated blood pressure and definitely no more than 2300 milligrams per day but I say for people of color we tend to be salt sensitive so no more than 1500 milligrams of salt per day is typically what is recommended there's another question to you by Jeanette Stewart who says can you demonstrate what the 478 technique is oh yes okay so 478 so you are going to breathe in for four seconds hold for seven and exhale for eight how can we forget to share that and when I tell you this is so important and you want to do this for at least five minutes you want to find a quiet space where you don't have any distractions no kids in the background you can lower your life feel free to light a candle with some lavender chamomile or just close your eyes and begin to breathe and feel your breath and you want to breathe in for four seconds hold for seven and release for eight and doing that repeatedly over a five minute time frame actually begins to tap into the parasympathetic nervous system which Now is working against the sympathetic nervous system which activates the fight or flight to calm things down and so why that's so important is because when your fight or flight is activated that chronic stress remember we talked about the heart disease the high blood pressure elevated sugar levels you're able to start to calm and combat all of those things that are occurring in your body when you're under chronic stress it's like a reset yes I love that I'm going to be implementing that in my morning routine because you know you when you wake up in the morning you start running down your list all the things you got to get done so that's a good way especially for me you see even when I'm on here I'm like jumping into it I know we're on a timeframe we're coming together slow it on that so yes um so there's one more question that says can that technique work when you're under pressure so when you're in the middle of something in the thick of it yes Lord it sure can't call let me tell you something y'all remember I told you I was a primary care physician so there are times where I might be in the bathroom I may be in the break room I may be in my car I may be going on a walk um you know just going across the street to the hospital so yes and when I'm telling you y'all it works it really really does work because if we start talking about the physiological uh response that's happening in your body when you're feeling like you're under pressure it's no different when you incorporate this technique you are slowing things down but you have to be intentional when you do it you can't just do it a few times and think you're done like literally stop what you're doing just like my watch my watch will tell me my Apple watch so sorry for all y'all Droid users out there but my Apple watch will tell me when to start to take a breath and it has really helped me to manage such a high pressure job you know and in their times where you're going to need more than a breathing technique let's just keep it all the way 100 but if you can do this daily if you do this daily now you're training your body to be able to manage stress that's what I have to do I have I have literally had to train my body to manage stress and this is one of the techniques that has helped I love it thank you now we've covered quite a bit right so we've talked about your the six Keys um I there's a question though that's on the table so yes as a primary care physician and you see multitudes of people you're helping them to keep themselves healthy but what about you how does that work for you and your family and you know your children and your husband and how how do you do that because and I think you may have still had one more point you wanted to mention but I wanted to throw that out there as well so I'm gonna go ahead and Spotlight you if you could answer those two questions that question for us as well okay yes okay that is such a good question because like I told you all um I'm the type of person where I'm never gonna really tell you anything that I am not trying to uphold uh myself or practice myself so I will tell you I am a high achiever so all of my life I've been doing the most right and so I do feel like my tolerance for being busy may be higher than the average person but I am still subject to the same challenges that everybody has which is how do you maintain balance so for me I have had to highlight my own priorities so for me the first thing in my life is God so whenever I feel like I am out of alignment with God his purpose and his calling from my life I have to slow it down I have to reconnect make sure I'm you know talking with God I'm in the word I'm renewing and keeping my spirit energized after God for me then comes my family so God and then it's family and then it's work okay now as it pertains to work I'm gonna be all the way 100 with you all it started off fine then it got really busy because I went from 100 to close to 4 000 patients and I found myself literally burning burning the burning the candle burning the candle and I then had to say you know what first of all my I don't want my kids being raised by nobody other than me and I don't want my husband thinking that I am not committed to this marriage and so I had to literally just control alt delete so when it hits a certain time when it hits a certain time within that day I have to say you know what Lord whatever I didn't do today it can work and wait until tomorrow but what I do is I prioritize those things that I need to get done within a day so anything that is urgent or pressing that could affect someone else and me I take care of that first but those things that we kind of want to get done but we can't get done you know what I just you know how leftovers are real good y'all when they marinate in the sauce and then you eat them the next day I package it up nice and pretty I make sure I make a list of those things that I'm gonna do for that next day and I get it done but I have to prioritize those things that are important to me so you know I like to worship and go to church on Sunday I like to read the words spend time with myself so I can stay energized I exercise and I make sure I preserve date night with the hubby and time to spend time with my children on a day-to-day basis yes yes one more question just popped up about pH levels um Mr Wells says how do you feel about a person's pH level so what he's speaking to is that you have various PHS in our body how our body responds to certain diseases is oftentimes if we're out of balance so in order to maintain good pH balance we have to feed our body with healthy nutrients so I tell people the best thing to eat is organic and clean clean eating if you can afford to do so right and I say we spend a whole bunch of money on other things so I feel like the food and the nutrition is is important for our body and our cells to be able to repair so with that being stated eating vegetables every day every day fruit and vegetables every day and when you make a plate and you make a plate in fours if you're eating meat you got to be mindful that red meat is inflammatory to the gut as well as pork and pork is very high in sodium these things have been associated with disease red meat has been associated with colon cancer we want to make sure we're eating the organic fruits and vegetables and then we're supplementing where we're not getting that nutrition I feel like juicing is also a great way to get a lot of nutrients especially all of our vitamins and our minerals that help with cell repair that's a whole nother Talk itself but I honestly believe that our food our nutrition and our balance of our mental health have the ability to heal our body I see it oftentimes beet juice and a lot of other practices that I do in my own household have taken my husband off of blood pressure medication so he's hitting on to something um that's really important yes I love that that's great thank you and before we finish out of here I want to make sure that you finished your other um the other topic that you want yes go ahead so um it was six though the last one was um just making sure that we reset as often as you need and so what I meant by that and she was kind of touching on to when we were talking about the stresses you got the president reset buttons so don't forget that it doesn't matter if you have battle depression or battling depression and anxiety we're all human right but thank goodness for grace that we can press the reset button there is nothing wrong with you if you have a bad day we all have a bad day but we have to be able to understand what our body is trying to tell us so just don't ignore that we have a tendency to just kind of keep pushing but if you start feeling like you're having um issues of sleep you know anxiety depress you could literally be depressed you could have something in your body that is that you've been carrying stress related that is showing up as high blood pressure but whatever that is don't ignore it and make sure that you start keeping like a journal where you're tracking how you're feeling you know keep up with how you're even sleeping because if you're not getting seven to nine hours of sleep sometimes some of this stuff can be solved by just getting good rest because that is when our body is able to restore and rejuvenate oh um I want to say hello to Orlando Thomas who showed up for us today and Miss Theresa offered she went ahead and this is what she's saying she's like controlled delete she forgot the alt but that equals protecting your energy baby that's right we got to control alt delete delete [Music] y'all know that people will take and take and take right they gonna squeeze as much as they can get out of you and me and so we once we have met all of our obligations it's time to control all and then delete and we'll see you tomorrow that's right that's right um we did talk about a number of the ways for us to kind of move through some strategies you know making sure we're setting up appointments um getting in front of a health care provider making sure that you know you have a if you don't have a relationship or if you don't have one find one get somebody talk to somebody about whatever it is to your point that might be um your body's telling you something you're not sure what the something means but you need to get in there to see somebody to have them help you at least to do the diagnosis um now when you because you are um more of a western medicine um doctor I would I'm I'm saying kind of in the practical sense you mentioned and you talked about you know juicing and you know how your mind your body like those things can really help you to get yourself back in alignment of course God comes first he can work every miracle in our bodies um when you there are people though that aren't comfortable going to the regular doctor do you have any comments around those that are seeing alternative doctors um just just kind of at a you know the thousand foot view um do you have any comments around that just just so people get a good understanding of how that balancing really needs to work because some of them may not have the tools and the Machinery that you may have or have access to to help with some of those diagnoses no I love so I I practice holistic medicine so although I went to medical school and know all this stuff about how medications work I know the body has ability to heal itself right and we just talked about food and food having the nutrition to be able to help us to live a healthy lifestyle we just talked about Beats beets are natural vasodilators they have nitrates in them so nitrate is a medication that can be prescribed for people who've had a heart attack and the purpose of this medication is supposed to open up the blood vessel so that if the person is having chest pain that the blood can throw flee freely and that they don't have another cardiac event well beets have nitrates in them nitrates the reason why they're able to help to lower the blood pressure is because it has that vasodilating effect as well as other anti-inflammatory benefits minerals so what I mean by that is that there's so many supplements and foods that we can actually use to help our bodies the issue is is a lot of times we're taking so many things that we can be we can cause more issues than not because I love to ashwagandha right actually something that is so good for menopausal symptoms but I had a patient who literally came in and had like seven supplements there was something um there was an ash a supplement that was strictly had ashwagandha in it right because she was having severe hot flashes but then there was another supplement that also had ashwagandha in it by the time I looked at all the supplements almost all five of the supplements had the same ingredients and so there is something called vitamin toxicity so you have to be careful with the things that we're putting in our bodies I feel like the most nutrition comes from your food but some of the ones that you can say if you want to do some supplementation have you a multivitamin that you take once a day you'll notice your urine will turn like a orange or green color depending on what's in it you're going to piece some of it out a lot of it out but you will absorb a lot vitamin D is so important a lot of us a lot of us are vitamin D deficient and vitamin D really helps to repair your cells it houses your immunity it helps to fight viruses it helps with your bones it helps to get calcium uptake in your bones so your bones can be healthy calcium is also a good one but if you're taking a multivitamin the multivitamin has your vitamin D in it it also has calcium in it it has your vitamin C your folate your B vitamin so if you really just take a multivitamin um you could do a probiotic for gut health and you could do a fish oil the thing about fish oils on which are really anti-inflammatory they have some cardiac benefit but Studies have shown that they haven't been as effective as we thought as from preventing a heart attack but I still see results with them so I say all that to say is yes you can partner with your doctor and still have a natural approach to your care as long as you're monitoring if as long as what you're doing is is working now if you're trying some of these things and your blood pressure's still 170 over 80 170 over a hundred we got a problem it's not working and you might need a medication at some point because if you don't use a medication you could suffer a heart attack and or a stroke but I don't ever usually start with medication for a person who comes with mildly elevated blood pressure we try a lifestyle approach in modifications to address that issue so I think it is nothing wrong with you seeing a natural path but make sure you partner with your doctor thank you for that that seems to be a big question that folks have so I want to make sure we got that out on the table because they look at their doctors and don't necessarily understand they make a there's a preconceived idea or notion that they have that if they are just a doctor at the facility at the hospital that they're not going to maybe have the same kind of mindset or make those same recommendations so it's good to kind of clear the air with that and again it's about a partnership so but you just touch on something so yes ma'am you got to choose your doctor like you choose a pair of shoes now don't go try and put your foot in a size six when you know you wear a size nine okay so it is about that connection about that comfortability feeling seeing feeling heard like I practice in an underserved area and a lot of the patients look like me and for me that was intentional because Studies have shown that you have better outcomes when you are care for people that have something in common with you and people looking like you is a huge one that affects outcomes positively so you are a consumer let me remind you you are consumer you have a choice you need to feel and be somewhere that you feel comfortable and that you feel heard and you need to be empowered as well so don't come showing up saying you on some pink pill I need you to understand and know the name of that pill how often you're taking it works both ways right yes yes absolutely be thoughtful go into your insurance Network pull down a list of those providers and start working that list and see who you think might be a best fit for you and start there now before we let you go there's one more question here from Miss Teresa Alford she's oops sorry wrong one this one she wants to know is there multivitamin brand that is better to take that's a great question and we we not we look we don't have no sponsors on uh Talia speaks today that's right not yet not yet anyway but I'm gonna tell you all is when it comes to your vitamins understand these things are not regulated by the FDA most of them I will say are not regulated so what that means at least with medications even though you know we don't always want to have to take them they've gone through all these stringent studies and trials and you know what the side effects are you know what with a lot of the vitamins this is not the case so you have to be very thoughtful when you go to research them with that being stated I like to go to places like um the vitamin shop and I literally will sit in there with my phone and we'll vet and go through a different list I don't want to just name a brand I feel like most of the vitamins that are in the stores will do the job because vitamins if you look at the vitamin in the package ingredients in the daily doses those are all your daily recommended serving sizes for each vitamin that is listed on that particular supplement and so whatever one you get if it fits your pocket if you can tolerate it because sometimes so never go crazy with buying a bunch initially I always say start with a 30 day supply because I know I went and bought this um you know sometimes they'll have this buy one get one half y'all when I tell y'all that vitamin made me so sick I was nauseous I had to even get gummies so listen you're not gonna have to take gummies because sometimes I just can't take a big pill so you got to know these things about yourself and start low and use your body to tell you how you're feeling on this supplement and you need to be on it for a good 90 days before you can say if it's really working or not wonderful I mean the questions are rolling in and we could go on and on I will give this last one about flaxseed oil and then we're I'm just going to ask you how people can reach out to you and find you um what about flaxseed oil how do you feel about that I love flaxseed oil I've used it in the cold pressed version I have some of the powdered form that I put in my smoothies daily it's very good for helping with your gut health um being regular cholesterol I like it it works it's a very um especially oh so smoothies and juicing so smoothies I do a green smoothie every morning so one of the things like I said I put in it is I always do my green so I have like my arugula spinach and kale I'll have my flax seed I do turmeric I have ginger I will use unsweetened coconut cashew or almond whatever I have on hand I do not really promote Dairy um I will also use distilled or spring water with that and I'll add anti-inflammatory berries so that would be like your blackberries blueberry strawberries now all of those things if you did that every day oh my goodness you got the brain power you got the gut power you have the anti-inflammatory effect a lot of diseases in our body it's caused by inflammation so that's another way to calm down the inflammation in your body so if you are really adhering to a plant-based diet and if you're eating meat it's lean you know like chicken and or fish baked versus fried using things like extra virgin olive oil avocado oil um frying in an air fryer versus frying this is how you're going to help to promote overall health and wellness in your body so um yes that is something great to have in your cupboard and to continue to use so if folks wanted to get in contact with you um Dr Candace how would they do that so you are on Instagram you can follow me at the real Dr can Dr Candace White Dr d-r-c-a-n-d-a-c-e White um on Facebook I'm Dr Candace white and then I have a website that's currently being revamped um so you'll be able to get on board with all that I have going I have a lot of educational resources that'll be available um for you all um just to Journey with you and to help teach you about how to understand what is happening to your body because once you can do that and you realize that you have all this power in your hands and in your brain you are going to be thanking me so please come to Dr candacewhite.com keep an eye on that but if you follow me with my social media platforms you'll be able to stay up to date with everything that I have going on and do you have any anything special that might be coming up or um I see that there's a book there behind you did you want to give a little shout out to that because I personally think that that was it's a phenomenal book so I'd love for you to just do a quick shout out on that as well so um I was a pregnant mom at height of the pandemic and to be honest you know I don't know if you all are aware but women of color are two to three times more likely to die from a pregnancy related complication so the infant mortality and maternal mortality is very high plus I was a physician so to be honest I didn't know if I would survive I know that sounds dark but God gave me the spirit of journaling that entire experience past my exposures and I wrote a book and it's called Born into a pandemic a mother's precious gift I would love to gift two of these to two of your viewers so if you have you know someone who could say um what did we say a normal blood pressure was because that did come up okay let's see we're getting these answers questions first because they could give it to someone who they know who's had a baby or they could keep it um and then the next question is going to be when do we so what is the blood pressure goal where do we want everybody's blood pressure to be so that was a twofold question but anyways this is a Keepsake so you know the pandemic y'all this is something that they're gonna be telling this story Way Beyond us yes ma'am gone and there's pictures in here you can there's all types of affirmations just good stuff talking about faith and you can actually put pictures in here of the baby so anyways this is on Amazon for those um who are interested and then um tomorrow I'm doing another talk for a Juneteenth celebration if I don't know anyone from Georgia on here but at Decatur Georgia with the House of Hope House of Hope Atlanta is a major church here and so tomorrow we're going to do this big Health festivals I'll be there um and again I have some things coming up that you all will be able to keep up with me on the um my website but if you follow me with social media you'll be able to stay up to date with that stuff perfect so we do have two answers from one from Jeanette Stewart that was the first response she said 130 over 80. Theresa offers said 133 over 80 and then threesome said for the I think the average was 120 over 80 and they both had the same answer for 120 over 80. so okay good okay so the normal blood pressure we said was as long as you're 120 or less than 80 right and then the goal for everybody everybody whether you're on medication or not is to be less than 130 over 80. so it looks like we got a one and one so you got one or two net one one and three so one one so make sure you get their information yeah so that we I can send them to book I can send them a book okay it has been more than a pleasure having you on of course my bbr sister um so I just I really love you and appreciate you so much thank you for sharing all of your well sharing your time but more importantly thank you for sharing your wisdom um the information with us just helping us to understand you know what it means to really have healthy boundaries we have to make sure that we're advocating for ourselves that we are put keeping ourselves first because that is exactly what you said um I just appreciate you thank you thank you and thank you again so um looks like everyone on here is just saying thank you Dr Candace this was such a blessing they're going to be following you we thank you for the conversation it was absolutely amazing so that the the audience is just truly loving you just as much as I already do so thank you again I know you have some things that you have to do so we appreciate you we're going to continue to go forward but thank you again for being here thank you absolutely my pleasure and it's not not the last time so no it is not you all have a blessing just on this topic all right beautiful people love you guys all right thank you so much so thank you guys this has been a wonderful wonderful session I mean listen what more can I say I mean pretty much uh all of my gyms were pretty much the exact same things that she stated and I didn't even know that's what she was going to say um I mean that was sort of like a mic drop really I mean she did a phenomenal job of just explaining so many things um truly appreciate her um yes so there are let me even see my goodness I I think um I'll go ahead and and drop what my gems were at this point because she pretty much spoke to all of them um let's see I I gotta find out where they are so the first one I had was what she said number one um Jim when we're talking about healthy um Health boundaries is prioritizing self-care so again just as she said you know we want to make sure that we're recognize the importance of setting aside time not have ass setting aside time but for real set aside some time cut off the phone disconnect get away from the computer put the phone down you know what I'm saying like really really spend some time or take some time to just be with you spend time doing whatever it is you want to do that's fun for you that you're enjoying that's going to rejuvenate your your mind your body your spirit um go for a walk take a hike whatever the things are um I know my daughter she you know we in Southern Cal and she'll go out and she's been um surfing so I'm like you've been serving she's like yeah I love it Mom I'm like okay she likes being in the water you know just that time on the beach just do something that's really self-care for you and you know what those things are so Gym number two establish your clear boundaries whatever boundary we're referring to you know she alluded to many of the things that we've talked about in the last three weeks as it relates to boundaries right saying no how that's really a mic drop also you do not have to explain yourself make sure you're clear about whatever things are that are important to you you're drawn a line somewhere wherever that line is being drawn does it mean that you can't that you're not going to be flexible but you have to have a starting place and respecting other people's boundaries so again that's my third my second gym because we want to make sure that we're clear clearly Define your limits whatever those limits are right make sure that you're communicating them effectively and you are assertive with them at times because sometimes if we're passive aggressive with what we're saying um people don't tend to take us seriously so we want to make sure that we're being taken seriously right um the third gym is listen to your body whatever it's telling you um I know here lately there was just some kind of virus you you just don't feel good you go to the doctor they say everything is fine you don't have coverage you don't you don't you don't you don't have anything but yet your body's telling you something you have a fever you're not feeling well you're a little achy and then they do a test now it's not even the flu so it's something else that's happening with your body maybe you're depressed maybe you're overwhelmed overworked um too much on your mind right like Dr Candace said things show up in your body in different ways so when you're feeling something and you're just not quite sure take a minute be still practice that breathing technique see if you can get in tune with yourself in a different way you know and understand what might be going on with me today rest right rest so um my fourth gym is strive for balance that's mind body and soul strive for balance so because too much of anything on one way or the other can not be good for may not be good for us so try to find balance in everything you're doing right try to find Harmony um peace you know your joy balance this thing out we I I know me personally I know balance is hard for me because I have so many things that I'm trying to accomplish all at one time um but if I'm if I'm focused on business then I might not be taking care of myself if I'm focused on taking care of myself I may not be focused on business if I'm focused on either those two things that I may not be um putting the time in in my relationships right my personal relationships my business relationships you know with my Yaya's my girls my kids right even with the dog um sometimes I neglect the dog because I'm so busy doing other things so it's like I need to be balanced and all of that set if you haven't done so or you don't use your calendar in a way that is really helpful to you that tells you hey you know you're up at this time these are the things you have on your calendar time by time line item by line up and we're going to talk a little bit more about that next week but figure out how you pencil all of these things in so that you can balance out your day as well it's hot in here guys can you see me shining goodness I need to open the door anyway so um yes let's strive for balance so again strong healthy boundaries and this is our quote for the day but strong healthy bound strong Health boundaries um are the armor that Shields our well-being allowing us to flourish in mind body and spirit this is another unknown uh quote however I'm going to say that one more time strong Health boundaries are the armor that Shields our well-being allowing us to flourish in mind body and soul I love that so again thank you all for being here um if you have not done so already please please please please please please please please please uh remember to follow and comment and and while you're on the live those little hearts and thumbs up and all that click those a lot of times for some reason apparently it's also affecting the algorithm so I am building this community guys I cannot do it without your help I appreciate you all for being here so please if it's on Facebook it's going to be on at Talina speaks and that's te apostrophe l-e-n-a speaks if it's on Instagram it's I am Talina and if it's on YouTube it's also I am Selena this is where Fearless Fridays will be every single Friday with other um I will be introducing a few other um um sessions or or uh what am I calling them um yeah I'll call them sessions for now because my it's just escaped my head to come so just follow so you can get some more information about what I do have coming up I'm currently working on an e-book so I'm really excited about that I hope to drop that soon so please remember to just um invite a few other friends if you have not done that as well please invite other people to come and show up so we can build this community um also if you happen to be a business owner an entrepreneur or you're aspiring to be a business owner I would love to invite you for an opportunity to do some work with me um this week um actually tomorrow I'm going to be um hosting a webinar or whether a um not a webinar but a master class I'm trying to click this and copy this link so I can drop it in the chat now um so I am going to be hosting a Master Class and the name of it is it's a business Basics Master Class it's called boss up for business and it's a master class so we're going to talk and do a little bit of a deep dive not too deep but a deep dive around what it takes to move from a business operator to a business owner oftentimes we are doing lots of work in our businesses but we are really showing up as the worker bee and we really need to be the owner of our corporations so let me drop this in a chat for you guys real quick here it is all right so if you are interested you can click that link um I do have two dates that you can register for but however if you are interested in showing up for for the class tomorrow please be sure to click the link you do have to register in order to attend and receive the link so I do appreciate you all for being here again thank you thank you thank you that wraps up another episode of Fairless Fridays where we Empower you to embrace your fear ignite your potential and fearlessly thrive in life and business until next week I am telina Matthews I appreciate you all bye