African American Diet
by Shalisha Alston
Greasy Foods – The Holy Grail Of African American Diet
I do not know about you, but when I was growing up, my mom cooked fried chicken (no, not oven “fried” chicken, we are talking about southern deep fried chicken), macaroni and cheese topped with tons of butter and mounds of cheese, collard greens cooked in chicken fat, hot buttered biscuits and brown gravy for dinner – at least twice a week.
Yes, I know you are salivating right about now. Here is another past time favorite to which I am sure you can relate – deep fried catfish, red beans and rice soaked in oil, candied yams with tons of butter, sugar, and cinnamon and deep fried pork chops.
I can relate. I grew up in a family of 9 where food portions were humongous. I mean we are talking about a 9-year-old whose plate was filled to the edges that was even too much for an adult! Years later, with the same poor dietary habits intact, I ballooned up to 213 pounds!
My Food History Repeated Itself
So there I was 20 years later weighing 185 pounds. I thought I could control it. The smallest I had ever been was 140 pounds. But my weight went up and down my whole life. Finally, I crossed the line where I could not stop eating. I was addicted to fried foods, white flour and sugar, but I did not know that until 3 more years of food agony and an additional weight gain of 18 pounds.
My Health Deteriorated
I come from a long line of strokes, heart attacks, diabetes and high blood pressure. At age 29, severely overweight and a heavy smoker, I was headed down the same path as my ancestors.
My Aha Moment
There was a voice inside me that said, “Shalisha, you are lost when it comes to food. Get help.” I did. I was introduced to a food plan that was abundant, healthy, delicious, and made me lose 90 pounds in 6 months. This was no diet. It was a lifestyle change. So here are the top 5 reasons I think the African American diet is in dire need of an overhaul:
1.The African American diet is extremely high in fat
2.The African American diet is extremely high in sugar
3.The African American diet lacks fruit
4.The African American diet lacks vegetables
5.The African American diet is extremely high in sodium
If you want to start eating healthy and lose weight:
1.Stop deep frying and start broiling
2.Cut out sugar and white flour
3.Include at least 5 servings of vegetables daily
4.Include at least 3 servings of fruit daily
5.Drink plenty of water (8-12 cups)
6.Take the salt shaker off the table
One more thing – dare to be different! Demand that your neighborhood Key Food supermarket carry Fage Fat-Free Greek Yogurt. Demand that your friendly neighborhood Met Food supermarket carry organic fruits and vegetables.
All it takes is one person to lead the way. Be a power of example and show other African Americans in the community that it is not only okay to eat healthy – it is a matter of life and death. By making those 6 small dietary adjustments, you will go a long way to improving your health and losing weight.
About the Author
Shalisha Alston is an African American weight loss consultant. She lost 90 pounds in 6 months and you can do the same.
Source: GoArticles.com © 2011, All Rights Reserved.
4 Steps to Control Your Diabetes For Life
NDEP is a partnership of the National Institutes of Health, the Centers for Disease Control and Prevention, and more than 200 public and private organizations.
4 Steps to Control Your Diabetes. For Life.
4 Steps to Control Your Diabetes. For Life.
Also available in these languages:
Cambodian, Chinese, Gujarati, Haitian Creole, Hindi, Hmong, Indonesian, Japanese, Korean, Laotian, Samoan, Spanish, Tagalog, Thai, Tongan, Vietnamese
Related Publications
Take Care of Your Heart. Manage Your Diabetes (in English)
(NDEP-52EN)
This patient education sheet explains the link between diabetes and heart disease. It encourages patients to work with their health care team to set targets and manage their blood glucose, blood pressure, and cholesterol. It includes a record form to track target numbers.
Tips to Help You Stay Healthy
(NDEP-8)
This tip sheet helps people work with their health care team to make a successful diabetes action plan.
In addition to a downloadable file (PDF) of the four-page tip sheet, online only, two-page PDF versions in two-color and black &white formats are available for ease of printing.
Find Similar Publications
To find similar publications based on keywords and/or audience, click the links below:
Diabetes Status: I Have Diabetes
Audiences:General Audience, Asian American and Pacific Islander, Older Adults, Adults
Keywords:A1C, Blood Pressure, Blood Glucose, Cholesterol
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These four steps help people with diabetes understand, monitor, and manage their diabetes to help them stay healthy. This publication is excellent for people newly diagnosed with diabetes or who just want to learn more about controlling the disease.
Publication date: 11/01/2009
Contents
- Introduction
- Step 1: Learn about diabetes.
- Step 2: Know your diabetes ABCs.
- Step 3: Manage your diabetes.
- Step 4: Get routine care.
- My Diabetes Care Record
- Where to get help
This booklet presents four key steps to help you manage your diabetes and live a long and active life.
Diabetes is a serious disease. It affects almost every part of your body. That is why a health care team may help you take care of your diabetes:
- doctor
- dentist
- diabetes educator
- dietitian
- eye doctor
- foot doctor
- mental health counselor
- nurse
- nurse practitioner
- pharmacist
- social worker
- friends and family
You are the most important member of the team.
The 
marks in this booklet show actions you can take to manage your diabetes.
- Help your health care team make a diabetes care plan that will work for you.
- Learn to make wise choices for your diabetes care each day.
Step 1: Learn about diabetes.
Diabetes means that your blood glucose (blood sugar) is too high. There are two main types of diabetes.
Type 1 diabetes – the body does not make insulin. Insulin helps the body use glucose from food for energy. People with type 1 need to take insulin every day.
Type 2 diabetes – the body does not make or use insulin well. People with type 2 often need to take pills or insulin. Type 2 is the most common form of diabetes.
Gestational (jes-TAY-shon-al) diabetes – occurs in some women when they become pregnant. It raises her future risk of developing diabetes, mostly type 2. It may raise her child’s risk of being overweight and developing type 2 diabetes.
Diabetes is serious.
You may have heard people say they have “a touch of diabetes” or that their “sugar is a little high.” These words suggest that diabetes is not a serious disease. That is not correct. Diabetes is serious, but you can learn to manage it!
It’s not easy, but it’s worth it!
All people with diabetes need to make healthy food choices, stay at a healthy weight, and move more every day.
Taking good care of yourself and your diabetes can help you feel better. It may help you avoid health problems caused by diabetes such as:
- heart attack and stroke
- eye problems that can lead to trouble seeing or going blind
- nerve damage that can cause your hands and feet to hurt, tingle, or feel numb. Some people may even lose a foot or a leg.
- kidney problems that can cause your kidneys to stop working
- gum disease and loss of teeth
When your blood glucose is close to normal you are likely to:
- have more energy.
- be less tired and thirsty and urinate less often.
- heal better and have fewer skin, or bladder infections.
- have fewer problems with your eyesight, feet, and gums.
- Ask your health care team what type of diabetes you have.
- Learn why diabetes is serious.
- Learn how caring for your diabetes helps you feel better today and in the future.
Step 2: Know your diabetes ABCs.
Talk to your health care team about how to manage your A1C, Blood pressure, and Cholesterol. This can help lower your chances of having a heart attack, stroke, or other diabetes problems. Here’s what the ABCs of diabetes stand for:
A for the A1C test (A-one-C).
It shows what your blood glucose has been over the last three months. The A1C goal for many people is below 7. High blood glucose can harm your heart and blood vessels, kidneys, feet, and eyes.
B for Blood pressure.
The goal for most people with diabetes is below 130/80.
High blood pressure makes your heart work too hard. It can cause heart attack, stroke, and kidney disease.
C for Cholesterol (ko-LES-ter-ol).
The LDL goal for people with diabetes is below 100.
The HDL goal for men with diabetes is above 40.
The HDL goal for women with diabetes is about 50.
LDL or “bad” cholesterol can build up and clog your blood vessels. It can cause a heart attack or a stroke. HDL or “good” cholesterol helps remove cholesterol from your blood vessels.
- Ask your health care team:
- what your A1C, blood pressure, and cholesterol numbers are
- what your A1C*, blood pressure, and cholesterol numbers should be
- what you can do to reach your targets
- Write down all your numbers on the record card at the back of this booklet.
*An A1C of less than 7 is the goal for many people but not for everyone. Talk to your health care team about what A1C target is right for you.
Step 3: Manage your diabetes.
Many people avoid the long-term problems of diabetes by taking good care of themselves. Work with your health care team to reach your ABC target. Use this self-care plan.
- Follow your diabetes meal plan.If you do not have one, ask your health care team to help you develop a meal plan.
- Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, whole grains, and low-fat or skim milk and cheese.
- Keep fish and lean meat and poultry portions to about 3 ounces (or the size of a deck of cards). Bake, broil, or grill it.
- Eat foods that have less fat and salt.
- Eat foods with more fiber such as whole grain cereals, breads, crackers, rice, or pasta.
- Get 30 to 60 minutes of physical activity on most days of the week. Brisk walking is a great way to move more.
- Stay at a healthy weight by using your meal plan and moving more.
- Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better.
- Learn to cope with stress. Stress can raise your blood glucose. While it is hard to remove stress from your life, you can learn to handle it. NDEP’s Diabetes HealthSense provides online access to resources that support people with diabetes in making changes to live well. For more information visit www.YourDiabetesInfo.org/HealthSense.
- Stop smoking. Ask for help to quit. Call 1-800-QUITNOW (1-800-784-8669)
- Take medicines even when you feel good. Ask your doctor if you need aspirin to prevent a heart attack or stroke. Tell your doctor if you cannot afford your medicines or if you have any side effects.
- Check your feet every day for cuts, blisters, red spots, and swelling. Call your health care team right away about any sores that do not go away.
- Brush your teeth and floss every day to avoid problems with your mouth, teeth, or gums
- Check your blood glucose. You may want to test it one or more times a day. Use the card at the back of this booklet to keep a record of your blood glucose numbers. Be sure to show it to your health care team.
- Check your blood pressure if your doctor advises.
- Report any changes in your eyesight to your health care team.
- Talk with your health care team about your blood glucose targets. Ask how and when to test your blood glucose and how to use the results to manage your diabetes.
- Use this plan as a guide to your self-care.
- Discuss how your self-care plan is working for you each time you visit your health care team.
Step 4: Get routine care.
See your health care team at least twice a year to find and treat any problems early.
At each visit be sure you have a:
- blood pressure check
- foot check
- weight check
- review of your self-care plan shown in Step 3
Two times each year have an:
- A1C test – it may be checked more often if it is over 7
Once each year be sure you have a:
- cholesterol test
- triglyceride (try-GLISS-er-ide) test – a type of blood fat
- complete foot exam
- dental exam to check teeth and gums – tell your dentist you have diabetes
- dilated eye exam to check for eye problems
- flu shot
- urine and a blood test to check for kidney problems
At least once get a:
- pneumonia (nu-mo-nya) shot
- Ask your health care team about these and other tests you may need. Ask what yours results mean.
- Write down the date and time of your next visit.
- Use the card at the back of this booklet to keep a record of your diabetes care.
- If you have Medicare, ask your health care team if Medicare will cover some of the costs for
- learning about healthy eating and diabetes self-care
- special shoes, if you need them
- medical supplies
- diabetes medicines
My Diabetes Care Record
Record your targets and the date, time, and results of your tests. Take this card with you on your health care visits. Show it to your health care team to remind them of tests you need.
Self Checks of Blood Glucose
Record your targets and the date, time, and results of your checks. Take this card with you on your health care visits. Show it to your health care team.
Self Checks of Blood Glucose card
Where to get help:
Many of these groups offer items in English and Spanish.
National Diabetes Education Program
1-888-693-NDEP (1-888-693-6337)
www.YourDiabetesInfo.org
Diabetes HealthSense
An online library of resource for living well.
www.YourDiabetesInfo.org/HealthSense
National Kidney Disease Education Program
1-866-4-KIDNEY (1-866-454-3639)
www.nkdep.nih.gov
National Institute of Diabetes and Digestive and Kidney Diseases
National Diabetes Information Clearinghouse
1-800-860-8747
www.niddk.nih.gov
American Association of Diabetes Educators
1-800-TEAM-UP4 (1-800-832-6874)
www.diabeteseducator.org
American Diabetes Association
1-800-DIABETES (1-800-342-2383)
www.diabetes.org
American Dietetic Association
1-800-366-1655
www.eatright.org
American Heart Association
1-800-AHA-USA1 (1-800-242-8721)
www.americanheart.org
Centers for Disease Control and Prevention
1-800-CDC-INFO (1-800-232-4636)
www.cdc.gov/diabetes
Centers for Medicare & Medicaid Services
1-800-MEDICARE (1-800-633-4227)
www.medicare.gov/navigation/manage-your-health/preventive-services/diabetes-screening.aspx
Source:
Are You Shopping Your Way to Diabetes?
by George Tohme
We all know that diabetes, high cholesterol, high blood pressure, and heart disease are the biggest killers in the U.S., yet the rates of these deadly conditions continue to rise. Why do so many of us continue the negative behaviors that cause these health disasters? It seems as if almost every week on the news we hear about the widespread, yet largely preventable, illnesses that plague America.
We all know what we should be doing to live healthier lives and prevent these conditions, yet we continue the very same actions that make us have low energy and be unhealthy. Pharmacists across the country witness a strange phenomenon every day in which they see customers come to the pharmacy counter to fill their prescriptions for blood pressure and diabetes medications, yet their carts are filled with the very foods that cause these ailments. Customers’ shopping carts are brimming with beverages and snacks loaded with sugar, sodium, and saturated fat.
Taking medications to lengthen their lives seems counter to the damage people are willingly doing to their bodies with little, if any, consideration. Certainly there are times when we all consume foods and beverages that are bad for us, and as long as we only do it once in a while, that’s okay. If we never enjoy a treat once in a while, it’s very likely that we won’t stay with a healthy eating plan.
The determining factor in how harmful it can be to consume salty, sugary, and fattening foods and drinks, however, is the frequency with which we consume them. When we start to deal with everyday stress after work by devouring a huge bag of potato chips washed down with a large cola, that can quickly become a serious problem. Add to that a habitual lack of physical activity, poor portion control, and excessive amounts of sugar and you have a deadly combination that robs many Americans of both their quality and length of life.
To many, it can seem overwhelming to try and make several major lifestyle changes all at the same time to correct the damage caused by poor nutrition and lack of activity. Fortunately, even one small change at a time can help someone to begin heading in the right direction toward good health. Once that small change feels comfortable, you can add another and another. Before you know it, you will have made several lifestyle changes that will improve the quality of your life, make you healthier, and help you to live a longer life.
Hunger management is a big issue for many people. Naturally, no one likes feeling hungry, and with our demanding work schedules, it can be extremely difficult to take regular breaks to eat properly. While our phones ring off the hook, our emails pile up, and our bosses ask us to work more hours, we feel increasingly stressed and tend to stuff down our lunch between meetings. Worse yet, all too often our lunch consists of drive-through fare or chips, candy bars, and sodas from the office vending machine. This not only makes us feel lousy and depletes our energy during the work day, but it slowly damages our health and brings us closer to developing serious illnesses.
To more effectively manage hunger, you should eat 3 meals and 2 snacks every day. Structuring meals, snacks, and portion sizes will enable you to achieve your goals of good health. Instead of running to a vending machine, bring in a handful of almonds and an apple to keep in the top drawer of your desk.
These smaller amounts of healthy food consumed more evenly will maintain your energy throughout the day and help you reach a healthy weight. Instead of drinking hot chocolate, soda, or a cafe latte with whipped cream, have a cup of green tea.
These simple changes will help you to feel better and develop good lifestyle habits that are the key to a lifetime of proper weight management. Remember that you are in charge and can make the lifestyle changes needed to prevent serious diseases such as diabetes and heart disease. Even better, you can start today to develop your own personal lifestyle makeover!
Author and pharmacist, George F. Tohme, is certified in diabetes and cholesterol management, smoking cessation, and nutrition, and he is a personal trainer. For more information, visit http://www.LifestyleMakeoverEbook.com to take his health and fitness quiz!
Source: George F. Tohme
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