By Dr. Phoenyx Austin MD –Blackdoctor.com
Don’t you just love it when you can literally eat your way to a fit body?! Here are 4 common spices that studies have shown can either suppress hunger, boost fat burn, or both!
By Dr. Phoenyx Austin MD –Blackdoctor.com
Don’t you just love it when you can literally eat your way to a fit body?! Here are 4 common spices that studies have shown can either suppress hunger, boost fat burn, or both!
Jun 24, 2015 By Princess Gabbara, BDO Daily Contributor-Blackdoctor
If you care the least bit about your skin, then you probably apply some sort of sunscreen or sunblock to your skin before going outside, but do you really know what to look for in these products? Did you hesitate there for a second? If so, then you might want to continue reading.
According to a new survey conducted by Northwestern University’s Feinberg School of Medicine and published in the Journal of the American Medical Association Dermatology, less than 50 percent of the 114 individuals who participated in the survey knew what to look for in the label when it comes to purchasing a sunscreen. For instance, SPF stands for “sun protection factor” yet only 49 percent of the people who participated in the survey knew this.
Furthermore, the majority of participants – 81 percent – were convinced that the higher the protection, the better the protection against sun damage and skin cancer. That’s actually false. It’s not enough for a sunscreen to have a high SPF number. It should also protect your skin against harmful UVA and UVB rays, which will be labeled as “broad spectrum.”
Of course, protecting your skin doesn’t just end at lathering on the sunscreen.
There are several other precautions you can take to ensure that your skin stays healthy and beautiful. Check out these following tips that we provided in a recent article about melanoma about how to protect your skin from the scorching hot sun this summer:
Always apply sunscreen liberally to all exposed areas of the skin at least 15 minutes before stepping foot outside, and be sure to do this all year round! Lastly, reapply every two hours.
For those hard-to-reach areas, including the back, grab a close friend or family member and ask them to apply it for you. Better yet, a lot of sunscreens come in the form of a spray so you can avoid those awkward backrubs.
If you can, avoid being outdoors from 10 a.m. to 4 p.m. Why? That’s when the UV rays are the strongest.
Examine your skin thoroughly every month.
Wear protective clothing, including UV-blocking sunglasses and sun hats.
Planning on being outside all day? Use a broad-spectrum sunscreen that has a SPF of 30 or higher.
WASHINGTON, DC — Today, the National Coalition for Sexual Health
(NCSH), which consists of over 50 leading health and medical
organizations, issued a call-to-action to increase the uptake of
essential preventive sexual health care services in the African American community. These vital services can protect and improve sexual health, and even save lives.
With historic levels of insurance coverage, most African Americans can
now access recommended preventive sexual health services for free,
including the HPV vaccine, female contraceptives (including the IUD,
implant, and pill), pap smears, and screening for sexually transmitted
diseases (STDs), such as chlamydia and HIV. Unfortunately, many African Americans are not currently benefitting from these important services, which are vital to the overall health and well-being of the community.
> * In 2013, only 34% of African American girls and 16% of African
> American boys received all three doses of the HPV vaccine, the only
> cancer prevention vaccine currently available;
> * Approximately 44% of sexually active African American women (ages 15 -21) were not screened annually for chlamydia, which, when left undiagnosed and untreated, is a leading cause of preventable
> * More than a third (35%) of African Americans have never been tested for HIV, even though it is recommended that all sexually active people be tested at least once, and that many be tested at least annually if theyre at increased risk.
You and your health matter. We know you have a lot on your plate, but
we all need to make room for our sexual health. Just like protecting
your heart health, managing your blood pressure, and exercising
regularly its worth your time, said Christian J. Thrasher, M.A.,
Director, The Center of Excellence for Sexual Health, Morehouse School of Medicine. We have a tremendous opportunity here. An unprecedented number of people now have accessat no costto these safe and effective preventive services that have been endorsed by leading medical organizations nationwide. We need to take advantage of these services.
Recommended for all Americans by the Centers for Disease Control and Prevention (CDC) and the U.S. Preventive Services Task Force, these preventive services can help you prevent many male and female cancers, plan your pregnancies, and detect and treat common STDs before they cause serious problems.
Knowledge is power. Its important to take charge of your own sexual
health, and get informed about the services that are recommended for
you. Dont assume that you are automatically getting these services when you go to your health care provider. You need to ask your provider to be sure, said NCSH Co-Director, Susan Gilbert.
To help Americans get the services they need, a free guide and website
are available from the NCSH, which features action steps for good sexual health, charts of recommended services for men and women, questions to ask health care providers, and other resources. The guide, Take Charge of Your Sexual Health: What you need to know about preventive services,
is accessible at: www.ncshguide.org . Tips and tools can be
downloaded, and the site is mobile-friendly for easy access on the go.
HPV is the most common sexually transmitted disease in the United
States. In fact, nearly all sexually active men and women will get at
least one type of HPV at some point in their lives. The HPV vaccine is
the first and only vaccine available that can protect both women and men
against multiple types of HPV-associated cancers including cervical,
penile, throat and mouth and anal cancer as well as genital warts.
Since nearly everyone will be exposed to HPV at some point in their
life, its essential that everyone who is eligible gets vaccinated.
Parents, its particularly important to get your kids vaccinated before
they become sexually active, said Yolanda Wimberly, M.D., M.S., FAAP, pediatrician and adolescent medicine specialist, Morehouse School of Medicine. Talking with your kids about the HPV vaccine presents a great opportunity to talk with them about their sexual health. Studies show that kids who talk with their parents about sex are more likely to delay having sex and more likely to use condoms when they do have sex. However, if youre not ready for that conversation, you can simply tell them its a cancer-prevention vaccine. How many kids ever ask what shots are for, anyway? said Dr. Wimberly.
Strongly endorsed by leading medical groups, such as the American
Academy of Pediatrics and the American Academy of Family Physicians, the HPV vaccine is recommended for all boys and girls at ages 11-12, but canbe given to males up to age 21 and females up to age 26. HPV vaccination is particularly important for black women since they are 34% more likely to develop cervical cancer, and twice as likely to die from cervical cancer as white women.
The average American woman spends 30 years trying to avoid pregnancy. But for African American women, the cost of and access to contraceptives have historically been key barriers to their use. In fact, a recent study revealed that over half of African American women said they had trouble purchasing birth control and using it consistently due to cost.
For example, Long-Acting Reversible Contraceptives (LARCs), which
include the Intrauterine Device (IUD) and the implant, are 99% effective in preventing pregnancy and are the methods that most female physicians use themselves. Yet, only 5% of African American women currently use them. This is not surprising since before the Affordable Care Act (ACA), the average cost of an IUD was approximately $900 per insertion.
Increased access to free, highly effective contraceptives empowers
more women to take charge of their reproductive health. They can plan
their pregnancies, and have children, if and when they want to, said
Nerys Benfield, MD, MPH, assistant professor, Department of Obstetrics & Gynecology and Women’s Health, Albert Einstein College of Medicine/Montefiore Medical Center. Most women can choose from a wide variety of highly effective birth control methods at no cost, including LARCs and other methods, such as the pill, ring, and patch.
Women who dont use contraception are highly likely to experience an
unplanned pregnancy. In fact, approximately 85 percent of women who don’t use contraception will become pregnant within one year. So, if you’re not ready to be a mother, its important to find a birth control
method that is right for you, said Dr. Benfield. And remember, condoms are the only method that protect you from STDs, so we recommend using condoms in addition to your chosen birth control method, to give you the highest level of protection during sex.
There are more cases of STDs than diabetes, heart disease, breast
cancer, and asthma combined. Each year, there are an estimated 110
million cases of STDs, which includes approximately 20 million new cases and 90 million existing cases.
We need to change our thinking about STDs. These are incredibly
common infections. Half of all sexually active Americans will contract
at least one STD by the age of 25. Anyone who has sex is at
risk, regardless of who you are, where you come from, or how many
partners you have had, said Deborah Arrindell, Vice President, Health
Policy, American Sexual Health Association. Our sexual health is an
important part of our overall health and well-being. We in the African
American community must try to prevent STDs, just as we must try to
Prevention and regular screening are key since many STDs dont have
any symptoms. As a result, many people do not know they are infected and may be unintentionally passing these infections onto their partners. If left untreated, STDs can cause infertility, pelvic pain and fetal illnesses, and increase your risk of contracting HIV. But, theres good news — if detected early, STDs can often be easily cured with
antibiotics, or effectively managed, before they cause serious problems.
For example, annual chlamydia screening is recommended for all sexually active women ages 24 and younger and for older women at risk. If caught early, chlamydia can usually be cured with simple antibiotics.
Also, it is recommended that all Americans get tested for HIV at least
once, and that individuals at higher risk be tested at least annually
(e.g. those who have had sex without a condom, have an STD, have
multiple partners, share injection-drug equipment, or are a man who has sex with men). Screening for HIV is particularly important for African Americans since our community bears the biggest burden of infection, due to many social and economic disadvantages. In fact, it is estimated that one in 16 black men and one in 32 black women will contract HIV, said Dr. Wimberly.
HIV testing is the gateway to care and treatment. It is estimated
that nearly 75,000 African Americans dont know they have HIV, said
Dana Van Gorder, Executive Director, Project Inform. With highly
effective treatments now available, often at low or no cost, people can
live longer and healthier lives with HIV, just like they live with other
chronic conditions. And, if youre not infected, you can take steps to
protect yourself, and keep you and your partners safe.
With HIV, early detection and treatment are key. But unfortunately,
one-third of diagnoses are made late, and result in missed opportunities to get medical care. According to a recent major international study conducted in 35 countries (the Strategic Timing of AntiRetroviral Treatment Study), people who received treatment immediately after an HIV diagnosis were 53% less likely to die during the trial or to develop AIDS or a serious illness.
Today, more African Americans have health insurance, and access to
these services than ever before. Through the Affordable Care Act, an
estimated 2.3 million African American adults have gained health
insurance coverage, bringing the total insured to 87% of all African
Americans. Under the ACA, health plans must now cover specific
preventive services without charging a fee, copayment or coinsurance,
including all FDA-approved contraceptive methods (except for condoms).
> * If you have private health insurance, most health plans now cover
> these services free-of-charge, but check with your health plan before
> you make an appointment.
> * If you have Medicaid, most plans will also cover these services, but
> coverage can vary by state; check with your health plan or provider to find out whats covered.
> * If there are fees under your plan or you dont have insurance, check
> out the cost of services at community health centers, family planning
> clinics, STD clinics, or HIV testing centers. Most clinics offer a
> sliding fee scale, which means your fees are based on your income.
> Services could be available at low or no cost.
For teens, you have the right to obtain many confidential sexual
health care services without parental permission. For example, all
states and the District of Columbia (D.C.) allow teens under age 18 to
get confidential STD testing and treatment. For contraceptive services,
21 states and D.C. allow teens to consent to receive these services,
while 25 states allow consent under specific circumstances.
However, if you use private health insurance to pay, a statement might
come in the mail to your parents that will describe the services you
had. So, its a good idea to ask about privacy policies when you make an
appointment. Or, seek services at clinics that can guarantee privacy and confidentiality, such as Planned Parenthood clinics, other Title X
family planning clinics, and STD testing centers. Go to
www.plannedparenthood.org  or https://gettested.cdc.gov  to find locations near you. Note: if you use Medicaid, services are kept
By Dr. Hazel Dean –Blackdoctor.org
As women, we hear often about breast health, getting a mammogram; heart health; good nutrition; exercise; pre-natal checkups, and the like, but one area that we may overlook is HIV risk. Each year, on June 27, the United States observes National HIV Testing Day. It is a day to remind us to get the facts and get tested for HIV at least once if we are between the ages of 13 and 64 years of age.
In 2011, the latest year for which data are available, 23 percent of all persons living with HIV were women. The Centers for Disease Control and Prevention (CDC) estimates that at some point in her lifetime, one in 32 black women will be diagnosed with HIV compared to one in 106 Latinas, and one in 526 white women. Heterosexual contact with a male partner who is HIV positive is the most common means of transmission for women.
Making HIV Testing Part of Routine Check-Ups
As part of our regular check-up, it is important for us to discuss with our health care provider our HIV risk and get tested for HIV. Local health departments and community-based organizations are also resources for information. CDC supports several evidence-based behavioral interventions that promote HIV awareness and prevention in women. One example is Sister to Sister, a one-on-one intervention developed specifically for sexually active black women.
Sister to Sister only takes about 20 minutes to deliver, meaning it can be completed during a routine health care visit. It focuses on helping women better understand their HIV risk, and build the skills and confidence they need to change their behavior and reduce their chances of exposure to HIV or other sexually transmitted diseases.
Local health departments also provide support for persons with HIV in the continuum of care. This continuum starts with HIV testing. For those found to have HIV, it continues with entry into medical care, initiation of antiretroviral therapy (ART), and staying in care and on ART to achieve suppression. Suppression means that the virus is at a low or undetectable level, which helps individuals with HIV maintain their health and reduces the risk of transmission.
CDC estimates that 88% of women with HIV infection have been diagnosed, but that only 45% of these women were engaged in medical care, and only 32% had achieved suppression of the virus through ART. There is strong evidence that supports the practice of getting everyone with HIV into treatment as soon as possible and staying on treatment.
Click here for full post.
By Gwendolyn Harris –Blackdoctor.org
Before you take a sip of your next bottled water, take a good look at the label. Niagara Bottling company, based in Pennsylvania, issued a voluntary recall of several of its bottled water brands due to possible E. coli contamination, according to the company’s official statement.
The contamination is linked to one of the springs Niagara bottles water from. A warning was issued by the Pennsylvania departments of Agriculture, Environmental Protection, and Health, stating that spring water bottled between June 10 and June 18 at Niagra’s Hamburg, PA and Allentown, PA facilities should not be consumed.
In a statement on their website Niagara writes:
Niagara was notified that the source was potentially compromised. There have been no reports of any illness or injury related to the above mentioned products to date and finished product testing detected no contaminants or issues of any kind. This voluntary withdrawal is being implemented in cooperation with State and Federal Agencies.
The brands bottled between these two facilities are:
Western Beef Blue
Niagara states that the only affected products have codes that begin with the letter F (for Hamburg) or A (for Allentown). The first digit after the letter indicates the number of the production line. The next two numbers indicate the day, then the month in letters, the year, and then the time, based on a 24-hour clock.
Niagara is currently not using water from the spring that tested positive for E. Coli and as of this report, Niagra has not received any reports of illness connected to the recall.
What To Do If You Suspect Your Water Is Part Of The Recall
In a document consumers can download, Niagara explains, “E. coli are bacteria whose presence indicates that the water may be contaminated with human or animal wastes. Microbes in these wastes can cause diarrhea, cramps, nausea, headaches, or other symptoms. They may pose a special health risk for infants, young children, some of the elderly and people with severely compromised immune systems.
Niagara advises consumers to boil their water first for one minute, or use other bottled water. Boiling kills bacteria and other organisms in the water.
For more information on this recall, contact Niagara Bottling, LLC Consumer Services at (877)487-7873.
To download the full list of codes for affected products, click here.
By Princess Gabbara, BDO Daily Contributor –Blackdoctor
Could your birth month give some insight into your health? Maybe so, according to a new study published in the Journal of the American Medical Informatics Association.
PhD student Mary Boland from Columbia University Medical Center along with her team examined the data of 1.7 million patients who were treated at New York Presbyterian Hospital and Columbia University Medical Center from 1985 to 2013.
They wanted to see if being born in certain months increased the person’s risk of developing certain diseases later in life. Turns out that those born in May had the lowest risk while those born in October had the highest risk. Interesting, right?
Nicholas Tatonetti, PhD, an assistant professor of biomedical informatics at Columbia University Medical Center, had the following to say to Yahoo Health regarding the team’s findings:
“The most striking was a trend we found that those born in late winter or early spring were more likely to have heart disease. And we didn’t find just one type of heart disease associated with birth month, but we actually found several.”
Researchers also found that March babies had a higher risk of atrial fibrillation, heart failure and mitral valve disorder. On the other hand, July and October babies had a higher risk of asthma, while November babies were more likely to suffer from ADHD.
Furthermore, people who were born in spring had a higher risk of cardiovascular disease, while those born in fall had a higher risk of reproductive illnesses. Last but not least, those born in winter were more likely to develop reproductive diseases, but for whatever reason, it was not specified what the risk of being born in summer was.
Despite these findings, Tatonetti wants to assure everyone that there is no reason to panic if you and/or your child was born in March, July, October, November or any month for that matter as there is still additional research required.
“It’s important not to get overly nervous about these results because even though we found significant associations, the overall disease risk is not that great,” he said. “The risk related to birth month is relatively minor when compared to more influential variables like diet and exercise.”
By Sandria M. Washington –Blackdoctor.org
The Good Book says life and death is in the power of the tongue, but in J. Ivy’s book, the power is in the pen. Hailed as “Hip Hop’s Favorite Poet,” the Grammy Award-winning spoken word artist from Chicago didn’t fully begin to take the world by storm until he put pen to paper, pain to poetry and released the perfect storm of hurt, anger, confusion and misplaced love brewing in his spirit over the complicated relationship with his father. What began as a letter transformed into a critically-acclaimed poem,”Dear Father,” and his words have, literally, taken him all over the world. But, the greatest destination he’s seen yet (and don’t get it twisted – he’s been to some DOPE places) is a place called Forgiveness.
Now, with his recently released book Dear Father: Breaking the Cycle of Pain (Simon & Schuster/Atria Books/Beyond Words 2015), James Ivy Richardson II is telling the full story behind the letter that inspired a movement and challenging a million more people to “check themselves” and find their own joy to be free.
“It definitely saved my life because it just allowed me to see ME,” said J. Ivy, reflecting on the impact writing the poem “Dear Father” has had on him. “It allowed me to let go. It allowed me to focus. It allowed me to value myself; to see my worth, know my worth. Have confidence in myself. It allowed me to just be grateful for this life, for the life my father gave me and for the life God allowed, for the path He allowed. It just allowed so much.”
“And because of that, shortly after that moment is when I wrote ‘Never Let Me Down’ for Kanye’s project and I don’t think i would’ve been able to write that poem if I hadn’t written ‘Dear Father.” I KNOW I wouldn’t have been able to write that poem. But that poem, ‘Never Let Me Down,’ was the epitome of how I was feeling after breaking through ‘Dear Father.’”
Dear Father Letter Writing Campaign: “One millions letters written, one million hearts healed”
There’s a quote J. Ivy references throughout his book: “If you don’t deal with your emotions, one day your emotions are going to deal with you.” Writing a letter and opening himself up to forgiveness was the first – and most important – step in his healing, and he is on a mission to extend that same freedom to others. A million others, to be exact.
“By tapping into our creative expression, I believe we can find peace and forgiveness,” said J. Ivy. “Going on this journey helped me to face my issues, and the outcome has been a constant blessing.”
Many have called fatherlessness an epidemic, particularly in the Black community. More than 24 million children in the U.S., or 1 out of every 3, do not have a father physically in the home, according to the U.S. Census Bureau.
“The change in the community that we’re looking for,” says J. Ivy, “it starts with individuals. It starts with, ‘If I can get myself together, that means I can help get my household together. If I can get my household together, then I can help get my block together, my community, and my city, and my state.’”
Through the Dear Father Letter Writing Campaign, people can share their stories about their relationship with their own father. Whether the memories are good, bad or non-existant, the key is using creative expression to open up a discussion that’s been swept under the rug for far to long.
Write a letter, a poem, a song, make a video, draw a picture – just tell the story.
In a move that it says is designed to protect the heart health of Americans, the U.S. Food and Drug Administration said Tuesday that food manufacturers have three years to remove artificial trans fats from the nation’s food supply.
The FDA ruled that partially hydrogenated oils — the major source of trans fats in the American diet — are no longer “generally recognized as safe,” the designation that for decades has allowed companies to use the oils in a wide variety of food products.
Consuming trans fats simultaneously increases “bad” LDL cholesterol and drives down “good” HDL cholesterol in a person’s bloodstream. The FDA has estimated that removing partially hydrogenated oils from food could prevent as many as 20,000 heart attacks and 7,000 deaths from heart disease every year.
Partially hydrogenated oils are created by pumping hydrogen into vegetable oil to make it more solid, and are used to improve the texture, shelf life and long-term flavor of processed foods, according to the FDA.
Partially hydrogenated oils are most often found in processed foods such as baked goods like cakes, cookies and pies; non-dairy creamers; microwave popcorn; frozen pizza; margarine and other spreads; vegetable shortenings; and refrigerated dough products like biscuits and cinnamon rolls.
Companies have until June 18, 2018, to either reformulate their products and remove all partially hydrogenated oils, or petition the FDA to permit specific uses of the oils, the agency said Tuesday.
“Following the compliance period, no partially hydrogenated oils can be added to human food unless they are otherwise approved by the FDA,” the agency said in a news release.
Food manufacturers have voluntarily lowered the amounts of partially hydrogenated oils in food products by 86 percent since 2003, and continue to remove them from products, according to the Grocery Manufacturers Association.
“Part of the impetus for the reduction was FDA’s requirement, which became effective in 2006, that trans fat be declared on the Nutrition Facts label,” said Michael Taylor, the FDA’s deputy commissioner for foods and veterinary medicine, said during a media briefing Tuesday.
Despite this, even savvy consumers still are being exposed to minute levels of trans fats from partially hydrogenated oils, added Susan Mayne, director of the FDA’s Center for Food Safety and Applied Nutrition.
That’s because under current rules, products that have less than 0.5 grams of trans fats are labeled as zero grams of trans fats on the Nutrition Facts label.
“Even if consumers choose food products that say they have zero grams of trans fats on the label, they still can be getting small amounts of partially hydrogenated oil that can add up to a considerable intake of trans fat when you look at the overall diet,” Mayne said.
Dr. Georges Benjamin, executive director of the American Public Health Association, praised the FDA’s announcement, calling it the result of “nearly 25 years of scientific research and advocacy.”
“The evidence is clear. There is no safe level of trans fat,” Benjamin said in a statement. “Removing this source of industrial trans fat in the food supply will prevent thousands of preventable illnesses and deaths each year from heart disease.”
Jim O’Hara is director of health promotion at the Center for Science in the Public Interest, which petitioned the FDA to ban trans fats nine years ago. He said, “This is going to be a huge public health victory. It’s time to get trans fats out of the food supply.”
In November 2013, the FDA released a tentative determination that partially hydrogenated oils should not be generally recognized as safe, and opened the matter up for public comment.
The agency ended up receiving more than 6,000 comments from consumers, industry, advocacy groups and academic researchers, Taylor said.
By HealthDay News via Blackdoctor.org
People with type 2 diabetes who don’t always have enough money for food have worse blood sugar control than people who don’t worry about where their next meal will come from, new research finds.
“We talk about healthy eating a lot in diabetes education, but we also need to talk about food accessibility. We need to ask, ‘Can you get these foods?’ ” said study author Britt Rotberg, assistant director of the Emory Diabetes Education Training Academy and the Emory Latino Diabetes Education Program in Atlanta.Food insecurity
Rotberg presented the findings on Tuesday at the American Diabetes Association meeting in Boston. Findings presented at meetings are generally viewed as preliminary until they’ve been published in a peer-reviewed journal.
Worrying about having enough food — dubbed “food insecurity” — is an issue for about 14 percent of households in the United States. But there are significant differences in food insecurity by race. Almost 24 percent of Hispanic households face food insecurity, while 26 percent of black households don’t always have enough to eat, according to the U.S. Department of Agriculture (USDA). In white households, that figure is 10 percent.
There are also significant differences in the rate of type 2 diabetes by race. Approximately 8 percent of whites have it, compared to around 13 percent of Hispanics and blacks, according to the American Diabetes Association (ADA).
Previous research has found a 2.5 times higher risk of diabetes in food-insecure households, the researchers said.
The current study included people with type 2 diabetes participating in the Emory Latino Diabetes Education Program. This program is designed to provide education and support to help improve blood sugar management. Two-thirds of the study participants don’t have health insurance. And 76 percent have household incomes below $15,000 a year, according to the study.
The researchers asked whether or not people had been worried about having enough food to eat in the last 30 days. Those who had were identified as food insecure.
There were 137 food insecure people, and 167 people who were food secure, the researchers said. Blood sugar levels were significantly better in people with food security. The A1C level in people who were food secure averaged 7.6 percent. In those who were food insecure, the A1C average was almost 10 percent.
A1C is a blood test that estimates blood sugar levels over the past three months or so. In general, the goal for people with diabetes is to have an A1C of lower than 7 percent, according to the ADA.
The average body mass index (or BMI, which is a rough estimate of body fat) was 31 in both groups, Rotberg said. A BMI of 30 and over is considered obese. Someone who is 5-foot-9 and weighs more than 203 pounds is considered obese, according to the U.S. Centers for Disease Control and Prevention.
“The food insecure are still eating calories, but they’re not healthy calories. Some of the inexpensive foods are processed foods, fast foods and not a lot of vegetables,” Rotberg explained.
The researchers found that the food insecure people weren’t eating as many vegetables. About 38 percent said they ate more than one-third of a plate of non-starchy vegetables at their main meal. For the food secure, 62 percent ate more than a third of a plate of veggies at their primary meal, the study found.
Rotberg said that the researchers suggested using frozen vegetables in the education program. “People often say they can’t buy fresh vegetables because they don’t last long. So, we’re emphasizing frozen, and even canned — watch the sodium though. Frozen can sometimes even be more nutritious than fresh,” said Rotberg.
Nutritionist and diabetes educator Maudene Nelson, from Columbia University in New York City, said when people tell her they can’t afford to eat fresh veggies, she works with them to see which foods they are eating and helps them understand how those foods are affecting their blood sugar levels. “First, there needs to be an awareness that any source of carbohydrate can affect your blood sugar,” she said.
“There’s a lot of misinformation — actually myth-information — around what foods will have an effect on your blood sugar,” Nelson explained.
“Rice, for example. People think brown rice is better for their blood sugar. But, brown rice will have an effect on your blood sugar right away just like white rice. Rice and beans is better, but beans often aren’t a major part of rice and beans,” Nelson said.
She said the plate method is an easy way to start eating healthier. “Fill one-quarter of your plate with a starch, one-quarter with a meat or other protein and half with veggies. The plate method is a good way to make our meals body-friendly.”
Copyright HealthDay News June 2015
By Sandria3 –Blackdoctor.org
We’ve all had that feeling of having woke up on the wrong side of the bed, which can set the tone for your entire day if you let. Here are 11 simple steps that will help you to better prep for your mornings, and eliminate a stressful start to your day:
1. Prepare your outfit.
It may seem like an annoying and tedious task, but think about how much more annoying and even stressful it is to take care of this simple task under the time constraints of the morning. Having picked out your outfit and prepped it (i.e., iron) the night before will have you waking up feeling organized and ready to take on your day!
2. Pre-set the coffeemaker.
Are you the type that can’t have a full conversation until you’ve gotten your morning cup of joe? Prepare your coffeemaker’s settings so that you can wake up to the smell of your favorite brew, and have it ready as soon as you are!
3. Prep your lunch.
If you like to save money and time, make your lunch the night before. It may seem juvenile, but running out the door and only having to grab your already made lunch in your grown up (or Hello Kitty) lunch box makes your day just a little be easier, and likely healthier!
4. Prep for the next day’s dinner.
Meal planning can be an honest pain in one’s side, especially when there are so many other things to think about throughout your day. Take out any pre-prepped/frozen foods that you can make a meal with for the following day.
5. Wake up earlier.
Try setting your alarm for 15 minutes earlier than normal and keep your phone at a distance so you won’t be tempted to hit snooze! Use this time to tidy up your room and make up your bed. There is nothing like leaving your house and returning to it with it looking clean and organized.
6. Do cardio.
Another great way to spend some of those extra 15 minutes is by doing a 10 minute cardio session. It is scientifically proven to boost your metabolism, as well as give you a burst of energy.
7. Find sunshine.
Sunshine is a natural pick me up. It gets your serotonin levels up, putting you in a happier mood. Turn on all the lights and if you want to enjoy your coffee (weather permitting), do it outside.
8. Drink a glass of water.
When you first wake up drink a glass of cool water and add a splash of lemon for digestive and weight loss benefits. If you are really good, substitute your coffee for a big cup of lemon water!
9. Set a goal.
It’s always good to reflect on what you want to happen for the day. Spend a few minutes (maybe while brushing your teeth or using the bathroom) thinking about at least one realistic goal for you to accomplish. Once you’ve decided what it is write it down somewhere you will check regularly throughout the day. This will make you feel motivated throughout the day and even more accomplished once you’ve completed it.
10. Eat breakfast.
It’s cliche but true, it’s the most important meal of the morning. If you don’t eat anything early in your day, you’re running on E. By the time lunch time comes around you are more likely to overeat to compensate for your lack of energy. This will make you feel tired and sluggish the remainder of the day.
11. Leave on time.
Stick to a time schedule. I personally allow a set amount of time for every task I have to complete in the morning and even have a timer in place on my phone for it. It truly ensures that I can get out the door on time! Leaving on time makes you less rushed during your commute and may even add some minutes to your morning to relax before work.