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.

 

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CARBS, GOOD OR BAD?

Give the carbs a break!!

Carbs have come under fire in the last couple of years because it is thought that carbohydrate intake leads to weight gain. Complex carbs such as brown rice, wholewheat products and other starches are naturally low in calories. You increase the caloric content of your carbs however, when you add extra stuff, such as creamy sauce, cheese, butter, margarine, oil and sugar. If you must add these items for palatability, let it be a small amount.

Go for complex carbs and limit sweets to twice a week or less in small portions.

 

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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.
 

 
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Need Nutrition Counseling but have no Insurance?
 
Enroll today in our
 
Affordable Nutrition Counseling Program
 
for
Low Income Families
 
 - a complete initial nutrition assessment

-  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.

 

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Diabetes kills one American every 3 minutes.

 

 African Americans and Latinos are at increased

risk. Signs of diabetes include but not limited to

 unexplained weight loss, increased thirst, dry

 mouth, craving for sweets, dry itchy skin, frequent

urination, blurred vision and increased hunger.

 

If you are experiencing any of these symptoms, see

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 Simple Steps

1. Have regular medical check up

2. If you are overweight, work on losing weight

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 physically active

7. Limit high fat foods

8. Have lots of rest and keep stress at a minimum

9. Laugh a lot and make an effort to enjoy life.

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 you.

 

EATING HEALTHY ON 

A LIMITED BUDGET

Some Helpful tips:

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 discount

5. Plan your menu for the week and buy only those items that you need

6. Buy from large chain stores instead of convenience stores

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 chicken wings.

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 men too!

 

 

Normal Bone                                 Osteoporotic Bone

     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.

How to 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.

 

 

Do 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 kidneys.

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 mm/Hg and should be treated.

How to Reduce Your  Sodium  Intake

1. Do not use salt at the table.

2. Limit fast foods and processed foods as these are high in both fat and sodium.

3. Spice food with herbs and vinegar.

4. Read food labels and avoid foods containing excess sodium.