Skipping Meals - A Definite No, No
Never skip meals. When you do, you tend to eat more than you normally would at the next meal. If unable to eat your meal, grab a snack on the go, for example, a granola bar, fruit, yogurt, dry cereal, etc. Treat your body right.
So did you do it today?
It is important that you do it regularly. Failing to do
so, could result in serious complications. Not that....
We are talking about moving your bowels. A
sluggish colon can lead to colon cancer.
Keep it moving by drinking lots of fluids
and increasing fiber and exercise.
Need Nutrition Counseling but have no Insurance?
Enroll today in our
Affordable Nutrition Counseling
Low Income Families
- a complete initial nutrition
- two follow up visits
- and up to three follow up
phone calls for the year
To be eligible you must be
earning no more than $20,000 per year.
Diabetes kills one American every 3 minutes.
African Americans and Latinos are at
risk. Signs of diabetes include but not
unexplained weight loss, increased
mouth, craving for sweets, dry itchy
urination, blurred vision and increased
If you are experiencing any of these
your doctor right away.
One in three persons has diabetes and does not
know it. Like hypertension, diabetes is
a silent killer
Reduce Your Medical Nutrition Risk by Following These
1. Have regular medical check up
2. If you are overweight, work on losing
3. Include five or more servings of fruits
and vegetables every day.
4. Drink 1% or skim milk 2- 3 cups each day
5. Eat more home-cooked foods and limit fast
foods to once in a while. Plan your meals ahead of time.
6. Find every opportunity and reason to be
7. Limit high fat foods
8. Have lots of rest and keep stress at a
9. Laugh a lot and make an effort to enjoy
10. Have a circle of friends you can trust
and rely on. Prognosis is better when you are
surrounded with people you love and who love and care about
EATING HEALTHY ON
1. Before shopping, look at how much you
have to spend
2. Check cupboards and refrigerator for food
items you already have in stock
3. Check available storage space, especially
for storage of perishable foods
4. Check coupons and store flyers for
5. Plan your menu for the week and buy only
those items that you need
6. Buy from large chain stores instead of
7. Buy store brands, they are cheaper and
just as good as other brands
8. Compare prices and weight to get value
for your money
9. Choose cheaper sources of protein, for
example, chopped turkey instead of sirloin steak, canned
fish instead of fresh fish, chicken quarters instead of
10. Buy in bulk only when you can afford it
and STICK TO THE SERVING SIZE.
Make No Bones About It
Osteoporosis affects women of color and
Did you know that in the United States
approximately 2 million men are affected by
osteoporosis, and that as African American women age their
risk for hip fracture doubles approximately every 7 years?
(NIH Osteoporosis and Related Bone
Diseases, National Resource Center)
Risk factors for osteoporosis
include cigarette smoking, alcohol use, anti-depressants,
steroids, Heparin and of course inactivity and a low intake
of calcium and vitamin D.
Reduce Your Risk of Osteoporosis
1. Include good sources
of calcium and vitamin D rich foods in your diet
daily. These include milk, yogurt, low fat cheese,
calcium-fortified orange juice and cereal, sardines and
salmon with bones, and tofu.
2. Get plenty of sunlight.
3. Increase your physical
activity - walking, jogging, dancing, etc
4. Make healthy lifestyle changes
- avoid smoking. If you must drink, do so in moderation.
Not "A-Salt" Your Food
Did you know 1 teaspoon
of salt contains 2400mg sodium which represents 100% of the
daily value? The average American consumes more than 4000mg
sodium each day.
There is a strong link
between high sodium intake and high blood pressure.
High blood pressure,
medically known as hypertension is a major risk factor for
heart disease and stroke. It also affects the eyes and
The Centers for Disease
Control report that approximately 1 in four adults in the
United States has high blood pressure.
High blood pressure is
a silent killer because there are usually no symptoms, and a
person that is not treated may suffer years of serious
physical damage without ever knowing it.
Blood pressure should
be less than 130/80 mm/Hg. High blood pressure is >140/90
should be treated.
How to Reduce Your Sodium Intake
not use salt at the table.
fast foods and processed foods as these are high in both fat
food with herbs and vinegar.
food labels and avoid foods containing excess sodium.