Michael Pollan’s – Food for Thought Festival – Keynote Address
Source: Uploaded by REAPFood on Nov 2, 2009 to YouTube
Michael Pollan was the keynote speaker for the 11th annual Food for Thought Festival held on September 26, 2009 in Madison, Wisconsin. Mr. Pollan is introduced by Claire Strader, who was elected to serve as the “White House Farmer” in a popular online poll.
The annual Food for Thought Festival is a fun, festive forum that explores and celebrates our many opportunities to eat more pleasurably, healthfully and sustainably.
Past festival speakers include Alice Waters, Mollie Katzen, José Bové, Frances Moore Lappé and several other accomplished cooks, writers and advocates for a sustainable food system.
Chocolate Reduces Stroke in Women, Study Finds
naturalnews.com
Originally published October 26 2011
by Mary West
(NaturalNews) Swedish researchers have contributed the latest glad tidings to a growing number of studies indicating chocolate is beneficial for the cardiovascular system. According to a study published in the Journal of the American College of Cardiology, scientists found that women, who ate the most chocolate, had a 20 percent reduction in their stroke risk: USA Today reports. In this case, the quantity consumed was approximately two candy bars per week.
Author Susanna Larsson explains that the healthful components of cocoa are compounds called flavonoids, which have antioxidant activity and the ability to impede the harmful oxidation of low-density lipoprotein (LDL), known as “bad cholesterol.” Since the oxidation of LDL leads to the formation of plaque that causes cardiovascular disease, the hindrance of this process reduces the risk of stroke. In addition to this advantage, previous studies have shown dark chocolate consumption can lower blood pressure and insulin resistance, as well as help prevent the formation of blood clots.
In spite of the positive findings, Larsson cautions against eating too much chocolate. She advises that it be consumed in moderation, due to its high content of calories, fat and sugar. Larsson also states that dark chocolate is superior to milk chocolate because it has more cocoa and less sugar.
The researchers at Karolinska Institute studied 33,000 women between the ages of 49 and 83 over a 10-year period. Scientists compared data from the participants’ questionnaires about their chocolate consumption with their stroke risk to determine if a correlation existed. Results revealed the more chocolate the women consumed, the less stroke incidence they incurred. The findings were significant because those who ate 2.3 ounces of chocolate per week had a 20 percent reduced stroke incidence compared to those who seldom ate chocolate.
Although the study does not prove chocolate was responsible for the reduced incidence, after controlling for other stroke risk factors, the results persisted: Larsson relayed to CBS News. Additionally, she expects the results to apply to men also. Regardless of the suggested benefit, experts are advising people to keep the results in perspective and not substitute chocolate for vegetables.
About the author
Mary West is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You may visit her website to learn more at http://www.alternativemedicinetruth.com.
Source: NaturalNews.com
Diabetes, Heart Disease, and Stroke
Education Programs
On this page:
-
- What is diabetes?
- What is pre-diabetes?
- What is the connection between diabetes, heart disease, and stroke?
- What are the risk factors for heart disease and stroke in people with diabetes?
- What is metabolic syndrome and how is it linked to heart disease?
- What can I do to prevent or delay heart disease and stroke?
- How will I know whether my diabetes treatment is working?
- What types of heart and blood vessel disease occur in people with diabetes?
- How will I know whether I have heart disease?
- What are the treatment options for heart disease?
- How will I know whether I have had a stroke?
- What are the treatment options for stroke?
- Points to Remember
- Hope through Research
- For More Information
Having diabetes or pre-diabetes puts you at increased risk for heart disease and stroke. You can lower your risk by keeping your blood glucose (also called blood sugar), blood pressure, and blood cholesterol close to the recommended target numbers-the levels suggested by diabetes experts for good health. (For more information about target numbers for people with diabetes, see “How will I know whether I have heart disease?”.) Reaching your targets also can help prevent narrowing or blockage of the blood vessels in your legs, a condition called peripheral arterial disease. You can reach your targets by:
- choosing foods wisely
- being physically active
- taking medications if needed
If you have already had a heart attack or a stroke, taking care of yourself can help prevent future health problems.
What is diabetes?
Diabetes is a disorder of metabolism-the way our bodies use digested food for energy. Most of the food we eat is broken down into glucose, the form of sugar in the blood. Glucose is the body’s main source of fuel.
After digestion, glucose enters the bloodstream. Then glucose goes to cells throughout the body where it is used for energy. However, a hormone called insulin must be present to allow glucose to enter the cells. Insulin is a hormone produced by the pancreas, a large gland behind the stomach.
In people who do not have diabetes, the pancreas automatically produces the right amount of insulin to move glucose from blood into the cells. However, diabetes develops when the pancreas does not make enough insulin, or the cells in the muscles, liver, and fat do not use insulin properly, or both. As a result, the amount of glucose in the blood increases while the cells are starved of energy.
Over time, high blood glucose levels damage nerves and blood vessels, leading to complications such as heart disease and stroke, the leading causes of death among people with diabetes. Uncontrolled diabetes can eventually lead to other health problems as well, such as vision loss, kidney failure, and amputations.
Diabetes can lead to heart and blood vessel disease.
What is pre-diabetes?
Pre-diabetes is a condition in which blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. Pre-diabetes is also called impaired fasting glucose or impaired glucose tolerance. Many people with pre-diabetes develop type 2 diabetes within 10 years. In addition, they are at risk for heart disease and stroke. With modest weight loss and moderate physical activity, people with pre-diabetes can delay or prevent type 2 diabetes and lower their risk of heart disease and stroke.
What is the connection between diabetes, heart disease, and stroke?
If you have diabetes, you are at least twice as likely as someone who does not have diabetes to have heart disease or a stroke. People with diabetes also tend to develop heart disease or have strokes at an earlier age than other people. If you are middle-aged and have type 2 diabetes, some studies suggest that your chance of having a heart attack is as high as someone without diabetes who has already had one heart attack. Women who have not gone through menopause usually have less risk of heart disease than men of the same age. But women of all ages with diabetes have an increased risk of heart disease because diabetes cancels out the protective effects of being a woman in her child-bearing years.
People with diabetes who have already had one heart attack run an even greater risk of having a second one. In addition, heart attacks in people with diabetes are more serious and more likely to result in death. High blood glucose levels over time can lead to increased deposits of fatty materials on the insides of the blood vessel walls. These deposits may affect blood flow, increasing the chance of clogging and hardening of blood vessels (atherosclerosis).
What are the risk factors for heart disease and stroke in people with diabetes?
Diabetes itself is a risk factor for heart disease and stroke. Also, many people with diabetes have other conditions that increase their chance of developing heart disease and stroke. These conditions are called risk factors. One risk factor for heart disease and stroke is having a family history of heart disease. If one or more members of your family had a heart attack at an early age (before age 55 for men or 65 for women), you may be at increased risk.
You can’t change whether heart disease runs in your family, but you can take steps to control the other risk factors for heart disease listed here:
- Having central obesity.
- Central obesity means carrying extra weight around the waist, as opposed to the hips. A waist measurement of more than 40 inches for men and more than 35 inches for women means you have central obesity. Your risk of heart disease is higher because abdominal fat can increase the production of LDL (bad) cholesterol, the type of blood fat that can be deposited on the inside of blood vessel walls.
- Having abnormal blood fat (cholesterol) levels.
-
- LDL cholesterol can build up inside your blood vessels, leading to narrowing and hardening of your arteries-the blood vessels that carry blood from the heart to the rest of the body. Arteries can then become blocked. Therefore, high levels of LDL cholesterol raise your risk of getting heart disease.
- Triglycerides are another type of blood fat that can raise your risk of heart disease when the levels are high.
- HDL (good) cholesterol removes deposits from inside your blood vessels and takes them to the liver for removal. Low levels of HDL cholesterol increase your risk for heart disease. - Having high blood pressure.
- If you have high blood pressure, also called hypertension, your heart must work harder to pump blood. High blood pressure can strain the heart, damage blood vessels, and increase your risk of heart attack, stroke, eye problems, and kidney problems.
- Smoking.
- Smoking doubles your risk of getting heart disease. Stopping smoking is especially important for people with diabetes because both smoking and diabetes narrow blood vessels. Smoking also increases the risk of other long-term complications, such as eye problems. In addition, smoking can damage the blood vessels in your legs and increase the risk of amputation.
What is metabolic syndrome and how is it linked to heart disease?
Metabolic syndrome is a grouping of traits and medical conditions that puts people at risk for both heart disease and type 2 diabetes. It is defined by the National Cholesterol Education Program as having any three of the following five traits and medical conditions:
Traits and Medical Conditions
Definition
Elevated waist circumference
Waist measurement of
- 40 inches or more in men
- 35 inches or more in women
Elevated levels of triglycerides
- 150 mg/dL or higher
or - Taking medication for elevated triglyceride levels
Low levels of HDL (good) cholesterol
- Below 40 mg/dL in men
- Below 50 mg/dL in women
or
Taking medication for low HDL cholesterol levels
Elevated blood pressure levels
- 130 mm Hg or higher for systolic blood pressure or
- 85 mm Hg or higher for diastolic blood pressure
or
Taking medication for elevated blood pressure levels
Elevated fasting blood glucose levels
- 100 mg/dL or higher
or - Taking medication for elevated blood glucose levels
What can I do to prevent or delay heart disease and stroke?
Even if you are at high risk for heart disease and stroke, you can help keep your heart and blood vessels healthy. You can do so by taking the following steps:
- Make sure that your diet is “heart-healthy.”Meet with a registered dietitian to plan a diet that meets these goals:
- Include at least 14 grams of fiber daily for every 1,000 calories consumed. Foods high in fiber may help lower blood cholesterol. Oat bran, oatmeal, whole-grain breads and cereals, dried beans and peas (such as kidney beans, pinto beans, and black-eyed peas), fruits, and vegetables are all good sources of fiber. Increase the amount of fiber in your diet gradually to avoid digestive problems.
- Cut down on saturated fat. It raises your blood cholesterol level. Saturated fat is found in meats, poultry skin, butter, dairy products with fat, shortening, lard, and tropical oils such as palm and coconut oil. Your dietitian can figure out how many grams of saturated fat should be your daily maximum amount.
- Keep the cholesterol in your diet to less than 300 milligrams a day. Cholesterol is found in meat, dairy products, and eggs.
- Keep the amount of trans fat in your diet to a minimum. It’s a type of fat in foods that raises blood cholesterol. Limit your intake of crackers, cookies, snack foods, commercially prepared baked goods, cake mixes, microwave popcorn, fried foods, salad dressings, and other foods made with partially hydrogenated oil. In addition, some kinds of vegetable shortening and margarines have trans fat. Check for trans fat in the Nutrition Facts section on the food package.
- Make physical activity part of your routine. Aim for at least 30 minutes of exercise most days of the week. Think of ways to increase physical activity, such as taking the stairs instead of the elevator. If you haven’t been physically active recently, see your doctor for a checkup before you start an exercise program.
- Reach and maintain a healthy body weight. If you are overweight, try to be physically active for at least 30 minutes a day, most days of the week. Consult a registered dietitian for help in planning meals and lowering the fat and calorie content of your diet to reach and maintain a healthy weight. Aim for a loss of no more than 1 to 2 pounds a week.
- If you smoke, quit. Your doctor can help you find ways to quit smoking.
- Ask your doctor whether you should take aspirin. Studies have shown that taking a low dose of aspirin every day can help reduce the risk of heart disease and stroke. However, aspirin is not safe for everyone. Your doctor can tell you whether taking aspirin is right for you and exactly how much to take.
- Get prompt treatment for transient ischemic attacks (TIAs). Early treatment for TIAs, sometimes called mini-strokes, may help prevent or delay a future stroke. Signs of a TIA are sudden weakness, loss of balance, numbness, confusion, blindness in one or both eyes, double vision, difficulty speaking, or a severe headache.
How will I know whether my diabetes treatment is working?
You can keep track of the ABCs of diabetes to make sure your treatment is working. Talk with your health care provider about the best targets for you.
A stands for A1C (a test that measures blood glucose control). Have an A1C test at least twice a year. It shows your average blood glucose level over the past 3 months. Talk with your doctor about whether you should check your blood glucose at home and how to do it.
A1C target
Below 7 percent
Blood glucose targets
Before meals
90 to 130 mg/dL
1 to 2 hours after the start of a meal
Less than 180 mg/dL
B is for blood pressure. Have it checked at every office visit.
Blood pressure target
Below 130/80 mm Hg
C is for cholesterol. Have it checked at least once a year.
Blood fat (cholesterol) targets
LDL (bad) cholesterol
Under 100 mg/dL
Triglycerides
Under 150 mg/dL
HDL (good) cholesterol
For men: above 40 mg/dL
For women: above 50 mg/dL
Control of the ABCs of diabetes can reduce your risk for heart disease and stroke. If your blood glucose, blood pressure, and cholesterol levels aren’t on target, ask your doctor what changes in diet, activity, and medications can help you reach these goals.
What types of heart and blood vessel disease occur in people with diabetes?
Two major types of heart and blood vessel disease, also called cardiovascular disease, are common in people with diabetes: coronary artery disease (CAD) and cerebral vascular disease. People with diabetes are also at risk for heart failure. Narrowing or blockage of the blood vessels in the legs, a condition called peripheral arterial disease, can also occur in people with diabetes.
Coronary Artery Disease
Coronary artery disease, also called ischemic heart disease, is caused by a hardening or thickening of the walls of the blood vessels that go to your heart. Your blood supplies oxygen and other materials your heart needs for normal functioning. If the blood vessels to your heart become narrowed or blocked by fatty deposits, the blood supply is reduced or cut off, resulting in a heart attack.
Cerebral Vascular Disease
Cerebral vascular disease affects blood flow to the brain, leading to strokes and TIAs. It is caused by narrowing, blocking, or hardening of the blood vessels that go to the brain or by high blood pressure.
Stroke
A stroke results when the blood supply to the brain is suddenly cut off, which can occur when a blood vessel in the brain or neck is blocked or bursts. Brain cells are then deprived of oxygen and die. A stroke can result in problems with speech or vision or can cause weakness or paralysis. Most strokes are caused by fatty deposits or blood clots-jelly-like clumps of blood cells-that narrow or block one of the blood vessels in the brain or neck. A blood clot may stay where it formed or can travel within the body. People with diabetes are at increased risk for strokes caused by blood clots.
A stroke may also be caused by a bleeding blood vessel in the brain. Called an aneurysm, a break in a blood vessel can occur as a result of high blood pressure or a weak spot in a blood vessel wall.
TIAs
TIAs are caused by a temporary blockage of a blood vessel to the brain. This blockage leads to a brief, sudden change in brain function, such as temporary numbness or weakness on one side of the body. Sudden changes in brain function also can lead to loss of balance, confusion, blindness in one or both eyes, double vision, difficulty speaking, or a severe headache. However, most symptoms disappear quickly and permanent damage is unlikely. If symptoms do not resolve in a few minutes, rather than a TIA, the event could be a stroke. The occurrence of a TIA means that a person is at risk for a stroke sometime in the future. See page 3 for more information on risk factors for stroke.
Heart Failure
Heart failure is a chronic condition in which the heart cannot pump blood properly-it does not mean that the heart suddenly stops working. Heart failure develops over a period of years, and symptoms can get worse over time. People with diabetes have at least twice the risk of heart failure as other people. One type of heart failure is congestive heart failure, in which fluid builds up inside body tissues. If the buildup is in the lungs, breathing becomes difficult.
Blockage of the blood vessels and high blood glucose levels also can damage heart muscle and cause irregular heart beats. People with damage to heart muscle, a condition called cardiomyopathy, may have no symptoms in the early stages, but later they may experience weakness, shortness of breath, a severe cough, fatigue, and swelling of the legs and feet. Diabetes can also interfere with pain signals normally carried by the nerves, explaining why a person with diabetes may not experience the typical warning signs of a heart attack.
Peripheral Arterial Disease
Another condition related to heart disease and common in people with diabetes is peripheral arterial disease (PAD). With this condition, the blood vessels in the legs are narrowed or blocked by fatty deposits, decreasing blood flow to the legs and feet. PAD increases the chances of a heart attack or stroke occurring. Poor circulation in the legs and feet also raises the risk of amputation. Sometimes people with PAD develop pain in the calf or other parts of the leg when walking, which is relieved by resting for a few minutes.
How will I know whether I have heart disease?
One sign of heart disease is angina, the pain that occurs when a blood vessel to the heart is narrowed and the blood supply is reduced. You may feel pain or discomfort in your chest, shoulders, arms, jaw, or back, especially when you exercise. The pain may go away when you rest or take angina medicine. Angina does not cause permanent damage to the heart muscle, but if you have angina, your chance of having a heart attack increases.
A heart attack occurs when a blood vessel to the heart becomes blocked. With blockage, not enough blood can reach that part of the heart muscle and permanent damage results. During a heart attack, you may have
- chest pain or discomfort
- pain or discomfort in your arms, back, jaw, neck, or stomach
- shortness of breath
- sweating
- nausea
- light-headedness
Symptoms may come and go. However, in some people, particularly those with diabetes, symptoms may be mild or absent due to a condition in which the heart rate stays at the same level during exercise, inactivity, stress, or sleep. Also, nerve damage caused by diabetes may result in lack of pain during a heart attack.
Women may not have chest pain but may be more likely to have shortness of breath, nausea, or back and jaw pain. If you have symptoms of a heart attack, call 911 right away. Treatment is most effective if given within an hour of a heart attack. Early treatment can prevent permanent damage to the heart.
Your doctor should check your risk for heart disease and stroke at least once a year by checking your cholesterol and blood pressure levels and asking whether you smoke or have a family history of premature heart disease. The doctor can also check your urine for protein, another risk factor for heart disease. If you are at high risk or have symptoms of heart disease, you may need to undergo further testing.
What are the treatment options for heart disease?
Treatment for heart disease includes meal planning to ensure a heart-healthy diet and physical activity. In addition, you may need medications to treat heart damage or to lower your blood glucose, blood pressure, and cholesterol. If you are not already taking a low dose of aspirin every day, your doctor may suggest it. You also may need surgery or some other medical procedure.
For additional information about heart and blood vessel disease, high blood pressure, and high cholesterol, call the National Heart, Lung, and Blood Institute Health Information Center at 301-592-8573 or see www.nhlbi.nih.gov on the Internet.
How will I know whether I have had a stroke?
The following signs may mean that you have had a stroke:
- sudden weakness or numbness of your face, arm, or leg on one side of your body
- sudden confusion, trouble talking, or trouble understanding
- sudden dizziness, loss of balance, or trouble walking
- sudden trouble seeing out of one or both eyes or sudden double vision
- sudden severe headache
If you have any of these symptoms, call 911 right away. You can help prevent permanent damage by getting to a hospital within an hour of a stroke. If your doctor thinks you have had a stroke, you may have tests such as a neurological examination to check your nervous system, special scans, blood tests, ultrasound examinations, or x rays. You also may be given medication that dissolves blood clots.
What are the treatment options for stroke?
At the first sign of a stroke, you should get medical care right away. If blood vessels to your brain are blocked by blood clots, the doctor can give you a “clot-busting” drug. The drug must be given soon after a stroke to be effective. Subsequent treatment for stroke includes medications and physical therapy, as well as surgery to repair the damage. Meal planning and physical activity may be part of your ongoing care. In addition, you may need medications to lower your blood glucose, blood pressure, and cholesterol and to prevent blood clots.
For additional information about strokes, call the National Institute of Neurological Disorders and Stroke at 1-800-352-9424 or see www.ninds.nih.gov on the Internet.
Points to Remember
- If you have diabetes, you are at least twice as likely as other people to have heart disease or a stroke.
- Controlling the ABCs of diabetes-A1C (blood glucose), blood pressure, and cholesterol-can cut your risk of heart disease and stroke.
- Choosing foods wisely, being physically active, losing weight, quitting smoking, and taking medications (if needed) can all help lower your risk of heart disease and stroke.
- If you have any warning signs of a heart attack or a stroke, get medical care immediately-don’t delay. Early treatment of heart attack and stroke in a hospital emergency room can reduce damage to the heart and the brain.
For More Information
National Diabetes Education Program
1 Diabetes Way
Bethesda, MD 20892-3600
Phone: 1-800-438-5383
Fax: 703-738-4929
Internet: www.ndep.nih.gov
National Heart, Lung, and Blood Institute Health Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
Phone: 301-592-8573
Fax: 301-592-8563
Email: nhlbiinfo@nhlbi.nih.gov
Internet: www.nhlbi.nih.gov
National Institute of Neurological Disorders and Stroke
Brain Resources and Information Network (BRAIN)
P.O. Box 5801
Bethesda, MD 20824-5801
Phone: 1-800-352-9424
Fax: 301-402-2186
Internet: www.ninds.nih.gov
Weight-control Information Network
1 WIN Way
Bethesda, MD 20892-3665
Phone: 1-877-946-4627
Fax: 202-828-1028
Email: win@info.niddk.nih.gov
Internet: www.win.niddk.nih.gov
American Diabetes Association
National Call Center
1701 North Beauregard Street
Alexandria, VA 22311-1742
Phone: 1-800-DIABETES (1-800-342-2383)
Fax: 703-549-6995
Email: askADA@diabetes.org
Internet: www.diabetes.org 
American Association of Diabetes Educators
100 West Monroe, Suite 400
Chicago, IL 60603-1922
Phone: 1-800-338-3633
Diabetes Educator Access Line: 1-800-TEAMUP4 (1-800-832-6874)
Fax: 312-424-2427
Email: aade@aadenet.org
Internet: www.diabeteseducator.org
Juvenile Diabetes Research Foundation International
120 Wall Street
New York, NY 10005-4001
Phone: 1-800-533-2873
Fax: 212-785-9595
Email: info@jdrf.org
Internet: www.jdrf.org
American Heart Association
7272 Greenville Avenue
Dallas, TX 75231-4596
Phone: 1-800-AHA-USA1 (242-8721)
Fax: 214-369-3685
Internet: www.americanheart.org
Source:
The National Diabetes Information Clearinghouse is a service of the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.
National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892-3560
Phone: 1-800-860-8747
TTY: 1-866-569-1162
Fax: 1-703-738-4929
Email: ndic@info.niddk.nih.gov
Internet: www.diabetes.niddk.nih.gov
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.
The Five Signs of Stroke
Franciscan Health System supports stroke education during National Stroke Awareness Month.
The St. Joseph Medical Center (SJMC) Stroke Care program was recognized as a Center of Excellence and earned the Gold Seal of Approval™ from the Joint Commission for primary stroke centers.
Learn from SJMC Stroke Coordinator Gena Kreiner, RN, as she discusses the five signs of stroke and ways to reduce the associated risk factors.
Source:
Franciscanhealth on YouTube
Diabetes: A Guide for African American Families, Parts 1,2 & 3 – Time: 27:54
Part One:
Part Two:
Part Three:
Source: aacepr on YouTube
You Can’t Afford Junk Food
Think Like a Pancreas: A Practical Guide to Managing Diabetes with Insulin
Nutrition by Natalie
Can’t afford to eat organic, whole, healthy foods in your diet? Think again, you can’t afford not to.
Fast food and junk food alone, like McDonalds fries and burgers, are not good nutrition. Junk food will cause weight gain and a host of physical and mental health problems.
If you want a healthy, sexy body with energy you need to learn something about nutrition. Otherwise you will be tired, feel bad and fat.
Please visit Natalie’s website at
http://www.nutritionbynatalie.com
Source: psychetruth on YouTube
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
View more Publications »
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:
How It Feels to Have a Stroke
By Dr. Jill Bolte Taylor, Neuroanatomist
Dr. Jill Bolte Taylor is a Harvard-trained and published neuroanatomist who experienced a severe hemorrhage in the left hemisphere of her brain in 1996. On the afternoon of this rare form of stroke (AVM), she could not walk, talk, read, write, or recall any of her life. It took eight years for Dr. Jill to completely recover all of her functions and thinking ability. She is the author of the New York Times bestselling memoir My Stroke of Insight: A Brain Scientist’s Personal Journey (published in 2008 by Viking Penguin).
In 2008, Dr. Jill gave a presentation at the TED Conference in Monterey, CA, which has become the most viewed TED Talk of all time. This now famous 18-minute presentation catapulted her story into the limelight. As a result, she was chosen as one of TIME Magazine’s 100 Most Influential People in the World for 2008. In addition, Dr. Jill was the premiere guest on Oprah’s Soul Series web-cast and was interviewed by Oprah and Dr. Oz on The Oprah Winfrey Show in October, 2008.
Source: TEDtalksDirector on YouTube
The Diabetes Epidemic Among African Americans
WHAT IS DIABETES?
Diabetes is a group of diseases marked by high levels of blood glucose resulting from defects in insulin production, insulin action, or both. Diabetes can lead to serious complications and premature death, but people with diabetes can take steps to control the disease and lower the risk of complications.
Diabetes is one of the leading causes of death and disability in the United States. Total health care and related costs for the treatment of diabetes run about $174 billion annually.
WHAT ARE THE DIFFERENT TYPES OF DIABETES?
Type 1 diabetes (formerly called juvenile diabetes) results when the body’s immune system attacks and destroys its own insulin-producing beta cells in the pancreas. People with type 1 diabetes must have insulin delivered by injection or a pump. Symptoms of type 1 diabetes – increased thirst and urination, constant hunger, weight loss, blurred vision, and extreme fatigue – usually develop over a short period of time. If type 1 diabetes is not diagnosed and treated, a person can lapse into a life-threatening coma.
Type 1 diabetes accounts for approximately 5 percent of all diagnosed cases of diabetes in adults.
Type 2 diabetes (formerly called adult-onset diabetes) occurs when the body does not make enough insulin or cannot use the insulin it makes effectively. This form of diabetes usually develops in adults over the age of 40 but is becoming more prevalent in younger age groups – including children and adolescents. The symptoms of type 2 diabetes – feeling tired or ill, unusual thirst, frequent urination (especially at night), weight loss, blurred vision, frequent infections, and slow-healing wounds – may develop gradually and may not be as noticeable as in type 1 diabetes. Some people have no symptoms.
Type 2 diabetes accounts for about 90 to 95 percent of all diagnosed cases of diabetes in adults.
A person is more likely to develop type 2 diabetes if they:
o have a family history of diabetes
o are a member of an ethnic group like African Americans
o are overweight or obese
o are 45 year old or older
o had diabetes while pregnant (gestational diabetes)
o have pre-diabetes (glucose levels are elevated but not high enough to be diagnosed as diabetes)
o have high blood pressure
o have abnormal cholesterol (lipid) levels
o are not getting enough physical activity
o have polycystic ovary syndrome (PCOS)
o have blood vessel problems affecting the heart, brain or legs
* have dark, thick and velvety patches of skin around the neck and armpits (This is
called acanthosis nigricans.)
Gestational diabetes develops during pregnancy. Women who have had gestational diabetes have a 35 to 60 percent chance of developing diabetes, mostly type 2, in the next 10 to 20 years.
HOW MANY AFRICAN AMERICANS HAVE DIAGNOSED AND UNDIAGNOSED DIABETES?
4.9 million; 18.7 percent of all non-Hispanic blacks ages twenty and older have diagnosed and undiagnosed diabetes
12.6 percent had diagnosed diabetes according to age adjusted 2004-2006 national survey data
WHAT IS THE LINK BETWEEN CARDIOVASCULAR DISEASE AND DIABETES?
Cardiovascular disease is the leading cause of death for people with diabetes – about two out of three people with diabetes die of heart disease or stroke.
Adults with diabetes have heart disease death rates about two to four times higher than adults without diabetes.
The risk for stroke is two to four times higher among people with diabetes.
About 67 percent of adults with diabetes also have high blood pressure.
Smoking doubles the risk for heart disease in people with diabetes.
WHAT CAN AFRICAN AMERICANS DO TO PREVENT HEART DISEASE OR STROKE AND OTHER DIABETES COMPLICATIONS?
Diabetes is a self-managed disease. People with diabetes must take responsibility for their day-to-day care. The chances of having diabetes complications can be reduced or delayed significantly by keeping blood glucose (blood sugar), blood pressure, and cholesterol levels (called the ABCs of Diabetes) in the target range.
The National Diabetes Education Program recommends the following targets for reducing the risk of heart disease and stroke for most people with diabetes:
A1C (Blood Glucose) Less than 7 percent **
(check at least twice a year)
Blood Pressure Less than 130/80 mmHg
(check every doctor’s visit)
Cholesterol (LDL) Less than 100 mg/dl
(check once a year)
**Targets should be individualized – less stringent targets may be advised with severe hypoglycemia, limited life expectancy, other medical conditions, or longstanding diabetes.
People with diabetes can manage their disease by eating healthy foods, being physically active, taking diabetes medicine as prescribed and testing blood glucose levels.
Community education and support programs can help people with diabetes and their families to manage their diabetes.
CAN TYPE 2 DIABETES BE PREVENTED?
YES! The Diabetes Prevention Program (DPP), an important trial sponsored by the National Institutes of Health, and the DPPOS, the 10 year follow up study to the DPP, showed that type 2 diabetes can be delayed or prevented in overweight adults with pre-diabetes, including African Americans. Pre-diabetes is a condition where blood glucose levels are higher than normal, but not yet high enough for a diagnosis of diabetes.
Risk factors for pre-diabetes are the same as those listed for type 2 diabetes.
To prevent diabetes, the people who participated in the DPP study:
Lost 5 to 7 percent of their body weight (that is 10 to 14 pounds for a person who weighs 200 pounds).
Were physically active for 30 minutes a day, 5 days a week. Most participants chose brisk walking.
Made healthier food choices and limited the amount of calories and fat in their diet.
WHERE CAN I GO FOR MORE INFORMATION?
For more information about preventing and controlling diabetes, call 1-888-693-NDEP (1-888-693-6337) or visit the National Diabetes Education Program website at www.YourDiabetesInfo.org.
Source: Adapted from the Centers for Disease Control and Prevention. National Diabetes Fact Sheet: national estimates and general information on diabetes and prediabetes in the United States, 2011. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, 2011.
Updated January 2011
5 Reasons You May be at High Risk For Stroke
By Jed Jones
Almost 900,000 people and their families are affected each year in the United States by strokes. Many do not survive, but for those who do, the results can be physically, emotionally, and financially devastating. They say knowledge is the best defense. Read on to find out five reasons you might be at high risk for stroke.
Are you overweight? Being overweight or obese significantly increases your risk for having a stroke. Get off the couch and get some exercise. Even 30 minutes per day can lead to a healthier body. Cut those extra calories, control your intake of animal fats, adopt a diet full of whole grains, fresh fruits, and vegetables and watch the pounds melt off, decreasing your risk. An added benefit will be that your blood pressure and blood cholesterol will go down, and you will feel better and have more energy.
A healthier diet and exercise regimen can also help to control diabetes, another stroke risk. Do you smoke? Because it causes atherosclerosis and makes the blood more likely to clot, smoking doubles your risk for having a stroke. No matter how long you have smoked or how old you are, giving up smoking can cut the risk of suffering a stroke in half.
Sure, quitting is not easy, but the effort is well worth it to improve your health. Try nicotine replacement therapy with gums, sprays, or patches, join a stop-smoking support group or read self-help books to aid you in the process. Stopping smoking is one of the most important things you can do to avoid a stroke. Are you over the age of 55? For every decade over the age of 55, your risk for stroke doubles.
While stroke is most commonly seen in the elderly, many younger people also suffer from strokes. Up until the age of 75, more men have strokes than women, but women tend to die more often from them. Use of birth control pills may contribute to this. What is your family history and heredity? If an immediate family member, such as a parent, grandparent, sister, or brother has ever suffered a stroke, you are far more likely to as well.
Due to higher rates of obesity, diabetes, and high blood pressure, African Americans are more likely to have a stroke than Caucasians. Have you had a prior stroke or transient ischemic attack (TIA)? If you have already had a stroke or a transient ischemic attack, also known as “warning strokes,” you are at a higher risk of having a larger one. TIAs typically produce stroke-like symptoms only lasting a short time. If you have had temporary blurred vision, severe headache, tingling, dizziness, limited use of one side of the body, or disorientation from a TIA, you are 10 times more likely to suffer a stronger one than someone of the same age and sex who has not suffered one. Only cancer and heart disease kill more people in the U.S. each year than do strokes.
Unfortunately, more than half of all people who suffer from a stroke had no symptoms beforehand, which is why preventive screening is so important. Often held in churches, community centers, or local gyms, mobile screenings now make the process quick, easy, and convenient. At the screening, a skilled sonographer will perform an ultrasound of the carotid arteries, a procedure that is the best indicator of stroke and heart disease.
For more information on stroke, stroke risks, and preventive screening visit http://www.HealthYes.com/.
Source: Jed Jones
The African American Diabetic
Introduction
Compared to the general population, African Americans are disproportionately affected by diabetes:
- 3.7 million, or 14.7% of all African Americans aged 20 years or older have diabetes.
- African Americans are 1.6 times more likely to have diabetes as non Hispanic whites.
- Twenty-five percent of African Americans between the ages of 65 and 74 have diabetes.
- One in four African American women over 55 years of age has diabetes.
African Americans and Diabetes Facts
Learn more about how African Americans are disproportionately affected by diabetes.
Pre-diabetes
What is it? There are 57 million people in the US who have pre-diabetes.
Diabetes Risk Test
More than 23.6 million children and adults in the US have diabetes — one in three have not been diagnosed. Take our diabetes risk test to see if you are at risk for developing diabetes.
Make the Link
Learn about the link between diabetes and heart disease, and watch our Link for Life animation, starring Type 2 Lou.
African American Initiatives
Learn about the American Diabetes Association’s outreach efforts in the African American community.
Diabetes Complications
Diabetes is associated with an increased risk for a number of serious, sometimes life-threatening complications and certain populations experience an even greater threat. Good diabetes management can help reduce your risk. However many people are not even aware that they have diabetes until they develop one of its complications.
Blindness: African Americans are almost 50% as likely to develop diabetic retinopathy as non-Hispanic whites.
Kidney Disease: African Americans are 2.6 to 5.6 times as likely to suffer from kidney disease with more than 4,000 new cases of End Stage Renal Disease (ESRD) each year.
Amputations: African Americans are 2.7 times as likely to suffer from lower-limb amputations. Amputation rates are 1.4 to 2.7 times higher in men than women with diabetes.
Heart Disease and Stroke: Heart disease and stroke account for about 65% of deaths in people with diabetes. Adults with diabetes have heart disease death rates about 2 to 4 times higher than adults without diabetes. The risk for stroke is 2 to 4 times higher and the risk of death from stroke is 2.8 times higher among people with diabetes.
Men and Heart Disease: Deaths from heart disease in men with diabetes have decreased by only 13 percent compared to a 36 percent decrease in men without diabetes.
Women and Heart Disease: In women with diabetes, deaths from heart disease have increased 23 percent over the past 30 years compared to a 27 percent decrease in women without diabetes.
Nerve Damage: Diabetic neuropathy is a serious complication of diabetes that affects millions of people every day. Nerves damaged by diabetic neuropathy can cause stinging or burning sensations, tingling, pain, numbness or weakness in the hands and feet. Diabetic neuropathy puts you at risk for foot injury, infection, even amputation.
For more information on diabetes and other complications, visit Diabetes Statistics on diabetes.org.
Source: American Diabetes Association
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