URENÜ LLC, 1350 Tennessee Avenue, Unit B, Melbourne, FL (2025)

08/22/2025

Nutrition and Lifestyle Choices to Support Breast Health
Breast health is an important concern for every woman, and especially for Black women, who face unique risks and challenges. Taking care of your breasts through nutrition and lifestyle is one of the most empowering things you can do—not just to reduce cancer risk but to support overall well-being, hormone balance, and vitality.
In this post, we’ll explore the key nutrition and lifestyle choices that support breast health, rooted in both science and faith, while honoring cultural traditions and preferences.
Why Breast Health Matters for Black Women
Breast cancer affects many women worldwide, but Black women often experience more aggressive forms and worse outcomes. This disparity is influenced by factors such as:
• Genetic predispositions
• Hormonal imbalances
• Environmental exposures
• Lifestyle and diet
• Access to culturally sensitive healthcare
Taking proactive steps through diet and lifestyle can make a real difference.
Nutrition: Food as Medicine for Your Breasts
The food you eat influences your hormone levels, inflammation, and immune function—all critical components for breast health.
1. Embrace Cruciferous Vegetables
Broccoli, kale, cauliflower, cabbage, and collard greens contain powerful compounds called glucosinolates, which help the body metabolize estrogen safely. Proper estrogen metabolism reduces the risk of estrogen-driven breast cancers.
2. Load Up on Antioxidant-Rich Fruits
Berries, cherries, pomegranates, and citrus fruits provide antioxidants that protect breast cells from damage by free radicals. These antioxidants also support the immune system and reduce inflammation.
3. Include Healthy Fats
Omega-3 fatty acids found in wild-caught salmon, flaxseeds, walnuts, and chia seeds help reduce chronic inflammation, which is linked to cancer risk. Healthy fats also support hormone production and brain health.
4. Prioritize Fiber
Fiber-rich foods like legumes, whole grains, fruits, and vegetables support gut health, which is essential for hormone regulation. Fiber also helps eliminate excess estrogen from the body.
5. Limit Processed Foods and Sugars
Highly processed foods, excess sugar, and trans fats increase inflammation and can disrupt hormonal balance. Reducing these foods supports overall breast health.

Lifestyle Habits That Protect Your Breasts
Nutrition is just one piece of the puzzle. These lifestyle habits support your body’s natural defenses and hormone balance:
1. Maintain a Healthy Weight
Excess body fat, especially around the abdomen, produces estrogen and inflammatory chemicals that increase breast cancer risk. Aim for a balanced weight through healthy eating and activity.
2. Stay Physically Active
Regular moderate exercise improves circulation, reduces inflammation, and helps regulate hormones. Walking, swimming, dancing, or yoga are all excellent options.
3. Manage Stress with Faith
Chronic stress raises cortisol and other hormones that may disrupt breast health. Faith-based practices like prayer, meditation, worship, and fellowship bring peace and resilience.
4. Limit Alcohol and Avoid To***co
Alcohol consumption is linked to increased breast cancer risk, and to***co is a known carcinogen. Reducing or avoiding these substances is protective.
5. Prioritize Rest and Sleep
Quality sleep allows your body to repair and regulate hormones effectively. Establish restful routines and honor Sabbath rest as a spiritual and physical practice.
Honoring Culture in Breast Health
Your cultural food traditions and spiritual practices are strengths to be embraced, not sacrificed.
• Use herbs and spices that support health (turmeric, ginger, garlic).
• Prepare dishes with cooking methods that reduce harmful fats (steaming, baking).
• Share meals as a time of fellowship and gratitude, nourishing both body and soul.
Recipe: Spiced Turmeric Lentil Soup (Anti-Inflammatory and Hormone Balancing)
Ingredients:
• 1 cup red lentils
• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tsp turmeric
• 1 tsp cumin
• 4 cups vegetable broth
• Salt and pepper to taste
Instructions:
1. Heat oil, sauté onion and garlic until soft.
2. Add spices, stir 1 min.
3. Add lentils and broth, simmer 20 min until lentils are soft.
4. Season and serve.

Taking Action: Your Breast Health Journey
Understanding and implementing these nutrition and lifestyle choices is a powerful way to reclaim your health.
If you feel overwhelmed or unsure where to start, know that you don’t have to walk this path alone. My book, Renewed: Reclaiming Wholeness Through Faith, Health, and Hormone Harmony (available on Amazon), offers a comprehensive, faith-integrated guide tailored for Black Christian women, blending science with spiritual wisdom.
For personalized coaching and community support, I invite you to schedule a free discovery call or join our membership program where you’ll receive ongoing encouragement and practical tools.

08/15/2025

Managing Hypertension with Faith and Functional Medicine
For many Black women, managing high blood pressure feels overwhelming and isolating. You may have tried medications, diet changes, or lifestyle shifts without the relief you hoped for. You might feel caught between medical advice and your desire for natural, faith-aligned healing.
One client shared,
“I prayed for healing, but when I went to the doctor, I was just given pills and told to cut salt. I wanted more—something that respected my whole self.”
If this resonates, you’re not alone—and there is a better way.
What is Functional Medicine?
Functional medicine looks deeper than symptoms or numbers. It seeks to understand the root causes of high blood pressure, which often include hormone imbalances, chronic inflammation, stress, and lifestyle factors. It’s personalized care that treats you as a whole person—body, mind, and spirit.
How Faith Complements Functional Medicine
Your faith is a powerful resource for healing. Prayer, meditation, and spiritual community reduce stress and provide emotional support. Combining faith with a functional medicine approach honors your beliefs while addressing physical health.
Scripture reminds us in Psalm 107:20,
“He sent out his word and healed them; he rescued them from the grave.”
Healing is both spiritual and physical—and you deserve care that embraces both.
Hormones, Stress, and Hypertension
Stress hormones like cortisol can raise blood pressure by tightening blood vessels and causing inflammation. Chronic stress, unresolved trauma, or even everyday pressures can keep your system in “fight or flight” mode.
Balancing hormones and reducing stress with mindful practices, alongside nutrition and lifestyle changes, can create lasting improvements.
Nutrition for Heart Health
An anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats supports blood vessel health and lowers blood pressure. For many Black women, honoring cultural foods while making thoughtful swaps is key to sustainable eating.
Movement and Rest
Physical activity like walking or yoga improves circulation and reduces stress. At the same time, rest and Sabbath rhythms replenish your body and soul, giving your nervous system time to reset.
Heart-Healthy Recipe: Spiced Sweet Potato & Collard Green Sauté
This simple, flavorful dish brings together two staples rich in nutrients that support blood pressure and heart health, honoring Black culinary traditions.
Ingredients
• 2 medium sweet potatoes, peeled and cubed
• 1 bunch collard greens, chopped
• 2 tbsp olive oil or avocado oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (optional, for heat)
• Salt and pepper to taste
Instructions
1. Heat oil in a large skillet over medium heat. Add onions and garlic; sauté until fragrant (~3 minutes).
2. Add sweet potatoes and paprika; cook until potatoes start to soften (~10 minutes), stirring occasionally.
3. Add collard greens and cayenne pepper; cook until greens are wilted and tender (~5–7 minutes).
4. Season with salt and pepper. Serve warm as a side or light main.
Why It Helps
• Sweet potatoes are rich in potassium and fiber, helping regulate blood pressure.
• Collard greens provide calcium, magnesium, and antioxidants that support vascular health.
• Garlic and onion have anti-inflammatory and heart-protective properties.
• Spices like paprika and cayenne support circulation and metabolism.

Personalized Care: Why It Matters
Generic advice often falls short. You deserve a care plan tailored to your unique history, genetics, lifestyle, and faith. Functional labs and personalized coaching can guide you safely and effectively.
If you’re seeking a faith-integrated, personalized hypertension management plan, my book, Renewed: Reclaiming Wholeness Through Faith, Health, and Hormone Harmony, offers step-by-step guidance and hope. For individualized support, you can also schedule a free discovery call or join our membership community for ongoing coaching and encouragement.

08/09/2025

Why High Blood Pressure is More Than a Number for Black Women
High blood pressure (hypertension) is often called the “silent killer.” For many Black women, it’s more than just a medical diagnosis — it’s a daily challenge that affects every part of life. It’s a number on the chart that carries weighty emotional and spiritual meaning. If you’re living with or worried about high blood pressure, this post is for you.
A Personal Story: Feeling More Than Just Numbers
One client, whom I’ll call “Janet,” shared her experience with me. She said,
“I was told my blood pressure was high, but I didn’t feel any different. No symptoms. I thought maybe they made a mistake. But then I started feeling tired all the time, and the anxiety crept in. I didn’t know what to do.”
Janet’s story is common. High blood pressure is often asymptomatic until it causes serious health problems. But even without obvious symptoms, it silently damages your heart, kidneys, and brain.
For Black women, hypertension happens earlier and is more severe. According to the American Heart Association, Black adults have the highest prevalence of hypertension in the United States — and are more likely to develop complications.
The Weight of Dismissal
Many Black women feel dismissed when they raise concerns about their blood pressure or related symptoms. They’re told to “just lose weight” or “cut salt” but rarely get help addressing root causes like stress, hormones, or nutrition.
One client told me,
“My doctor just handed me pills and didn’t explain anything. I felt like I was just another number.”
That dismissal can deepen emotional pain, leaving women feeling unseen, unheard, and anxious.
Why Hypertension Is More Than a Number
High blood pressure is a symptom of deeper imbalances, including:
• Hormonal shifts (especially cortisol, estrogen, and aldosterone)
• Chronic stress and trauma that keep your nervous system in “fight or flight”
• Inflammation driven by diet, environment, and lifestyle
• Genetic predispositions and social determinants of health
It’s critical to look beyond the number and understand these factors to find lasting relief.
Faith as a Foundation for Healing
Faith plays a vital role in coping and healing. Scriptures like Proverbs 3:7-8 remind us that wisdom and reverence for God bring health to the body. Prayer, meditation, and community support are powerful tools that complement medical care.
But faith doesn’t replace action. It fuels it.
Taking Charge of Your Heart Health
Practical steps you can take today include:
• Get a thorough assessment: Functional labs can evaluate hormone levels, inflammation markers, and kidney function, revealing hidden causes.
• Adopt an anti-inflammatory diet: Emphasize leafy greens, fatty fish, nuts, and whole grains. Limit processed foods and excess sodium.
• Manage stress: Develop faith-based practices like prayer, journaling, or breathing exercises.
• Stay active: Even gentle movement like walking supports vascular health.
• Build community: Surround yourself with people who encourage your healing journey.
Why Personalized Care Matters
One-size-fits-all advice often misses the mark. Your body, your faith, and your culture are unique, and your care should reflect that. Working with a provider who listens and tailors care to your story makes all the difference.

If you want a faith-integrated, personalized plan for heart health, my book, Renewed: Reclaiming Wholeness Through Faith, Health, and Hormone Harmony (now available on Amazon), offers deep insights and practical tools. For individualized guidance, you can schedule a free discovery call or explore one of our membership programs, where you’ll receive ongoing support.

08/01/2025

Menopause is more than just hot flashes and night sweats. As a Black Christian woman, you know it's a complex and emotional journey that can leave you feeling overwhelmed, frustrated, and dismissed. 🤕 You may feel like your body is betraying you, like your emotions are out of control, and like your faith is being tested. But it doesn't have to be a season of loss and shame. Understanding what's happening inside your body is key to relief. It's essential to recognize that menopause is a natural transition, but it's also a time of significant hormonal changes that can affect your mood, energy, and overall well-being. Prioritize rest, nourish well, move gently, find community, and seek support. 💕 Don't be afraid to take a step back, slow down, and listen to your body. Remember that you're not alone, and there are resources available to help you navigate this journey. My book (Renewed: Reclaiming Wholeness Through Faith, Health, and Hormone Harmony now available on Amazon) and personalized coaching can offer you a compassionate, science-backed, and faith-integrated roadmap to navigate menopause with confidence and faith. 📚💫 You'll learn how to manage your symptoms, build resilience, and cultivate a deeper connection with your body and your faith. You'll discover how to prioritize self-care, set healthy boundaries, and find joy in this new season of life. With the right tools and support, you can thrive during menopause and emerge stronger, wiser, and more radiant on the other side.

07/31/2025

🥗 Practical Nutrition Tips for Managing Menopause Symptoms: A Holistic Approach 🥗 You can nourish your body and soul. Focus on balance: eat a variety of leafy greens like kale, spinach, and collard greens, which are rich in calcium and vitamins. Incorporate colorful veggies like bell peppers, carrots, and tomatoes, which are packed with antioxidants and fiber. Don't forget to add healthy fats like avocado, nuts, and seeds to your meals. Limit your consumption of processed sugars and refined carbs, which can exacerbate menopause symptoms. 🌱 Honoring culture: make small tweaks to your favorite dishes to give them a nutritional boost. Try baking instead of frying to reduce your intake of unhealthy fats. Add herbs like turmeric, ginger, and parsley to your meals, which can aid digestion and reduce inflammation. 🌿 For more practical nutrition tips and applicable recipes check out our book, Renewed: Reclaiming Wholeness Through Faith, Health and Hormone Harmony (now available on Amazon!)

07/02/2025

🌿 To the Women and Men Who Care: Renewed is Here. 🌿

This book was written for the Black Christian woman who feels the weight of health struggles—fatigue, hormone shifts, emotional battles—and still carries her family, church, and community with grace.

But it’s also for the men who love her—the husbands, sons, brothers, and friends who want to see her thrive, who want to stand beside her in faith and healing.

Renewed offers a sacred path to reclaim wholeness—body, mind, and spirit—through scripture, science, and God’s grace.

Pre-order today to empower the women in your life (and yourself!) to walk boldly into health and hope.

📖 Visit 👉 linktr.ee/KFHenry

Let’s rise together—in faith, love, and wellness.

02/05/2025

Launching today 2 new membership programs!

02/05/2025

Come join us tonight!!

01/31/2025

Feeling tired more than usual? Lack of energy? Laziness? Have you thought about improving your metabolism?

Please join URENÜ LLC ,
February 5th at 5PM
on easy and healthy tips to begin and/or improve your
reNEWed healthy journey 😊

‼️FREE WEBINAR‼️

👇🏽RESERVE YOUR SPOT NOW👇🏽
http://bit.ly/EduWeb_URENU

01/27/2025

Absorption of berry nutrients can be blocked by dairy. Mix strawberries with water, and you get a nice peak in strawberry phytonutrients in your bloodstream within hours of consumption. But, if you instead go for strawberries with cream and mix the same amount of strawberries with dairy milk instead of water, significantly less of the wonderful berry nutrients make it into your system.
It's the same with blueberries. Study participants ate a cup and a half of blueberries with water or with milk, and the milk blocked the absorption of some phytonutrients, but not all.

Eat blueberries with water instead of dairy, and the antioxidant power of your bloodstream shoots up within an hour and remains elevated five hours later. When the berries were combined with dairy, the study participants ended up even worse than when they started. After eating a whole bowl of blueberries, they had less antioxidant capacity in their body—because they ate them with milk.

Interestingly, full-fat milk or whole milk may inhibit nutrient absorption the most. We see that when milk is added to tea, too. There’s twice the reduction in in-vitro antioxidant values with whole milk compared to skim milk. The dairy protein and dairy fat may be the culprits for the nutrient-blocking effect.

The berry and milk research may help explain why some studies show blood-pressuring lowering effects of berries, while others do not. The studies that used water showed a significant benefit for blood pressure, while the ones that incorporated milk or yogurt did not.

Soy milk is the only plant-based milk that’s been tested, at least with coffee, and it did not show the same irreversible binding of coffee phytonutrients.

Watch the video “Benefits of Blueberries for Blood Pressure May Be Blocked by Yogurt” at https://buff.ly/3SvHYXm and “Does Adding Milk Block the Benefits of Coffee?” at https://buff.ly/2OpivPG to learn more.

PMIDs: 28979957, 19135520, 7654329
DOI: 10.1016/j.jff.2015.09.059

01/16/2025

This is great news—and a long-overdue step forward.

Red No. 3, a petroleum-based dye linked to cancer in animal studies, has been banned from food and ingested drugs.

It was banned in cosmetics 35 years ago but stayed in candy, gum, and processed foods marketed to kids.

These dyes aren’t harmless—they’re synthetic chemicals that disrupt our biology and offer no nutritional benefit. They’re designed to make food look more appealing, but at what cost?

While this ban is progress, it’s just the beginning. Our food system is flooded with additives and chemicals that harm our health. The real solution is simple: choose whole, real foods.

Prioritize your health. Read ingredient labels.

This is about more than Red No. 3—it’s about creating a future where our food supports our health, not undermines it.

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