Health Corner
Kappa Rho Health: John C. Merritt, MD, Prevention for the People, Inc. is a non-profit organization devoted to disease prevention and community health education which supports physical exercises capable of life-long physical participation.
Energy: Know ‘where from’ not ‘how many’ calories. The recognition of the “energy-flux gap” in your daily routines is key to understanding the physiologic dictum: One must burn 3500 calories to LOSE ONE POUND!!
Food Sources for Proteins – Carbohydrates – Fats to reduce weight gain weight gain followed closely by diabetes, type 2.
Food Label Reading: Implications to control Weight Change
The ABC’s to understand proteins, carbohydrates (sugar and fibers) and fats.
Daily 40/20 gm/day from Prevention for the People, Inc. is to obtain as close to 40 gm of protein and 20 gm fiber per DAY,
Vegetables and Nuts: Big Time Antioxidants, Fiber and Heart-Healthy Fats that promote the reduction coronary heart diseases, strokes, certain common cancers especially in Afro-American males. Nuts provide proteins, fiber and the good fats (poly- and mono-unsaturated fats. JCM favorites: walnuts, almonds, pecans and Brazil nuts
Fruits ‘n Berries with anti-oxidant and anti-cancer properties:
Aronia, blueberry, acai, pomegranate, cranberry, apples, cherries, mango-guave, caneberries and concord grapes
Ethno-Cultures: Learn health secrets derived from multi-ethnic experiences. (Greek-Mediterrean, Asian – Soybean foods, Indian curry and Italian tomato/pasta based cuisines are known to reduce common chronic diseases:
Mediterrean Eating Habits (aka the Mediterrean Diet) – Known to reduce both the frequency and severity of heart diseases, strokes and kidney failures. Olives, whole grain pastas, tomatoes, peppers, onions, garlic and frequent wine consumption have been the daily dietary components with “Mediterrean Diets”. Daily food/beverage consumption patterns that reduce coronary heart disease, strokes, kidney failure and certain cancers
Asian – Soybean foods that reduce menopausal symptoms, retard osteoporosis, reduce certain cancers (prostate/breast and gastrointestinal tract). Indian curries help explain the reduced rates of dementia (especially Altheizemer) in India (felt due to its tumeric, ginger, and other neuroprotective components).
Mexican – Bring on the beans, rice, couscous, tortillas and salsa! Hot Dishes with High Protein/High Fiber Food Nutrients that slow weight gain in Adolescents and Youth. Low saturated fat foods (beans, chicken, turkey, tofu) employed in chili, enchiladeas, tacos and burritos are among the most nutritious and economic snacks and/or dinners
OMEGA-3 PLUS FOODS: Foods for Mind, Body and Soul
Salmon, Flax seed meal, walnuts, soybean foods are all readily available foods sources of the good fatty acid (Omega-3 fatty acids) that promote overall health to the cardiovascular system. the reduction of diabetes, hypertension and elevated “bad” low-density cholesterol (LDL) These same foods when combined with regular physical activities will also increase the “good” high-density cholesterol (HDL), reduce oxidative stress and support blood vessel structure and function
Staff of Life: Whole Grains
These are the most basic elements in our diet; but NOT refined, processed, and enriched starch products. Cereals (high protein/high fiber/low fat) abound on supermarket shelves and they cost no more than the ‘junk you’ve been eating’. Breads, tortillas and pastas are excellent sources of proteins, fibers (both soluble and insoluble) and heart-healthy unsaturated fats. Rice is the most abundant whole grain food consumed world-wide; but its health benefits are confined to the unpolished, whole rice kernel not processed, white, enriched rice also consumed world-wide. Corn grits have been a southern tradition whole grain for >100 years.
Cruciferous Vegetables: Sign of the CROSS
Those vegetables (12 common in our region) whose seedlings form a cross have been deemed the cruciferous vegetables because they resemble a CROSS. These leafy green veggies, broccoli, cauliflower, etc. contain various chemical properties known to reduce gastro-intestinal cancers, heart disease and some dementias.
Life-Behavioral Change Pattern can enhance life now! Cardio-Fitness, Body maintence, and non-stressful physical activities (walking with sticks, jumping rope and playing tennis) to reduce the morbidity/mortality of chronic diseases in both rural and urban communities with high-catchment areas of high-risk, underserved minorities.
Habits to Avoid: Sugars, Salt, Saturated fats, S(c)igarettes.
Sugar-sweetened beverages (SSB’S) and high-fructose corn syrup are the most detrimental food available to the world food market. Health education designed to reduce consumption of:
1-sodas and fruit punch and all liquid beverages containing refined sugars and/or corn syrup.
2-salt and the cardiovascular, renal, central nervous systems
3-saturated fats consumed in mega-doses at fast-food establishments
4-cigarettes – no prisoners taken! You will pay in one-way or another; sooner rather later!
You ARE: 1-what you eat! 2-how much you eat! How your foods are cooked also plays a major role in producing advanced glycation end products-frequently referred to as A.G.E. Preventive health must begin with recognition of the common foods and beverages containing high-fructose corn syrup. Methods of food preparation (boil, bake, broil, grill, fry, or slow cookers) and temperatures at which they are cooked all affect our health.
You ARE what you DO!!
Make a major paradigm shift needed to increase physical activity of any KIND. It is an accepted medical fact that regular, life-long exercises reduces severity of hypertension, improved blood sugar control in type 2 diabetics, and stimulates the ‘good HDL cholesterol” thereby reducing the amounts of medications needed.
Remember to be Proactive as opposed to reactive! Please take the time to visit the links below to acquire more information about health issues and visit your doctor soon!
http://www.diabetes.org/communityprograms-and-localevents/africanamerican/facts.jsp
http://www.nhlbi.nih.gov/health/dci/Diseases/Cad/CAD_WhatIs.html
http://www.healthline.com/sw/wl-facts-about-hypertension
http://www.avert.org/aids.htm
http://www.cdc.gov/obesity/index.html
Energy: Know ‘where from’ not ‘how many’ calories. The recognition of the “energy-flux gap” in your daily routines is key to understanding the physiologic dictum: One must burn 3500 calories to LOSE ONE POUND!!
Food Sources for Proteins – Carbohydrates – Fats to reduce weight gain weight gain followed closely by diabetes, type 2.
Food Label Reading: Implications to control Weight Change
The ABC’s to understand proteins, carbohydrates (sugar and fibers) and fats.
Daily 40/20 gm/day from Prevention for the People, Inc. is to obtain as close to 40 gm of protein and 20 gm fiber per DAY,
Vegetables and Nuts: Big Time Antioxidants, Fiber and Heart-Healthy Fats that promote the reduction coronary heart diseases, strokes, certain common cancers especially in Afro-American males. Nuts provide proteins, fiber and the good fats (poly- and mono-unsaturated fats. JCM favorites: walnuts, almonds, pecans and Brazil nuts
Fruits ‘n Berries with anti-oxidant and anti-cancer properties:
Aronia, blueberry, acai, pomegranate, cranberry, apples, cherries, mango-guave, caneberries and concord grapes
Ethno-Cultures: Learn health secrets derived from multi-ethnic experiences. (Greek-Mediterrean, Asian – Soybean foods, Indian curry and Italian tomato/pasta based cuisines are known to reduce common chronic diseases:
Mediterrean Eating Habits (aka the Mediterrean Diet) – Known to reduce both the frequency and severity of heart diseases, strokes and kidney failures. Olives, whole grain pastas, tomatoes, peppers, onions, garlic and frequent wine consumption have been the daily dietary components with “Mediterrean Diets”. Daily food/beverage consumption patterns that reduce coronary heart disease, strokes, kidney failure and certain cancers
Asian – Soybean foods that reduce menopausal symptoms, retard osteoporosis, reduce certain cancers (prostate/breast and gastrointestinal tract). Indian curries help explain the reduced rates of dementia (especially Altheizemer) in India (felt due to its tumeric, ginger, and other neuroprotective components).
Mexican – Bring on the beans, rice, couscous, tortillas and salsa! Hot Dishes with High Protein/High Fiber Food Nutrients that slow weight gain in Adolescents and Youth. Low saturated fat foods (beans, chicken, turkey, tofu) employed in chili, enchiladeas, tacos and burritos are among the most nutritious and economic snacks and/or dinners
OMEGA-3 PLUS FOODS: Foods for Mind, Body and Soul
Salmon, Flax seed meal, walnuts, soybean foods are all readily available foods sources of the good fatty acid (Omega-3 fatty acids) that promote overall health to the cardiovascular system. the reduction of diabetes, hypertension and elevated “bad” low-density cholesterol (LDL) These same foods when combined with regular physical activities will also increase the “good” high-density cholesterol (HDL), reduce oxidative stress and support blood vessel structure and function
Staff of Life: Whole Grains
These are the most basic elements in our diet; but NOT refined, processed, and enriched starch products. Cereals (high protein/high fiber/low fat) abound on supermarket shelves and they cost no more than the ‘junk you’ve been eating’. Breads, tortillas and pastas are excellent sources of proteins, fibers (both soluble and insoluble) and heart-healthy unsaturated fats. Rice is the most abundant whole grain food consumed world-wide; but its health benefits are confined to the unpolished, whole rice kernel not processed, white, enriched rice also consumed world-wide. Corn grits have been a southern tradition whole grain for >100 years.
Cruciferous Vegetables: Sign of the CROSS
Those vegetables (12 common in our region) whose seedlings form a cross have been deemed the cruciferous vegetables because they resemble a CROSS. These leafy green veggies, broccoli, cauliflower, etc. contain various chemical properties known to reduce gastro-intestinal cancers, heart disease and some dementias.
Life-Behavioral Change Pattern can enhance life now! Cardio-Fitness, Body maintence, and non-stressful physical activities (walking with sticks, jumping rope and playing tennis) to reduce the morbidity/mortality of chronic diseases in both rural and urban communities with high-catchment areas of high-risk, underserved minorities.
Habits to Avoid: Sugars, Salt, Saturated fats, S(c)igarettes.
Sugar-sweetened beverages (SSB’S) and high-fructose corn syrup are the most detrimental food available to the world food market. Health education designed to reduce consumption of:
1-sodas and fruit punch and all liquid beverages containing refined sugars and/or corn syrup.
2-salt and the cardiovascular, renal, central nervous systems
3-saturated fats consumed in mega-doses at fast-food establishments
4-cigarettes – no prisoners taken! You will pay in one-way or another; sooner rather later!
You ARE: 1-what you eat! 2-how much you eat! How your foods are cooked also plays a major role in producing advanced glycation end products-frequently referred to as A.G.E. Preventive health must begin with recognition of the common foods and beverages containing high-fructose corn syrup. Methods of food preparation (boil, bake, broil, grill, fry, or slow cookers) and temperatures at which they are cooked all affect our health.
You ARE what you DO!!
Make a major paradigm shift needed to increase physical activity of any KIND. It is an accepted medical fact that regular, life-long exercises reduces severity of hypertension, improved blood sugar control in type 2 diabetics, and stimulates the ‘good HDL cholesterol” thereby reducing the amounts of medications needed.
Remember to be Proactive as opposed to reactive! Please take the time to visit the links below to acquire more information about health issues and visit your doctor soon!
http://www.diabetes.org/communityprograms-and-localevents/africanamerican/facts.jsp
http://www.nhlbi.nih.gov/health/dci/Diseases/Cad/CAD_WhatIs.html
http://www.healthline.com/sw/wl-facts-about-hypertension
http://www.avert.org/aids.htm
The 50 Million Pound Challenge
From the moment an individual visits the Omega Psi Phi Web site, they are struck with a quote thatsummons the best in them: "Everything rises and falls on Leadership."Often times, the word leadership is limited to our professional lives. You and I believe differently. A leaderis consistent across environments and surroundings, personally as well as professionally.The 50 Million Pound Challenge is a call to lead and regain control of our health. I thank and encourageeach Omega to answer the call and make the right, healthy decisions that improve your life and the livesof those around you. To get you started, or even encourage the work you've been doing, I have included a list of my top fivehealth tips:
Take a moment after you've read through these tips to plan how you can adjust your recipes or schedules to keep your healthy momentum moving. There are few words to express my affection and hope for Challenge participants. I sincerely thank you for joining our growing and motivated community. We can do this together. Our very lives and communities depend on it! Yours in the fight.
Ian K. Smith, M.D.
- Eat five servings of fruits and vegetables (combined) per day. One serving is about the size of your fist.
- Keep up your exercise. Plan to exercise, anywhere and anytime, for 15 minutes a day three days a
- Limit eating fried foods to no more than four fried servings of food per week. Not 4 fried meals per week, but servings. A serving would be one piece of chicken, one piece of fried fish, or one serving of french fries.
- Switch to "brown" foods. Rotate brown rice and whole wheat bread or pasta into your recipes. Stay away from white, starchy foods that are high in glycemic index. These foods are white bread, white pasta, white potatoes, and white rice. Focus on foods with color-whole grain/multigrain bread, sweet potato or yam (without the candied sugar). Also, stay away from bagels, donuts, and pastries. Wasted calories with little if any nutritional value.
- Manage and reduce your stress by doing something you enjoy for 30 minutes every day. Make sure it's what YOU want to do. Read a book, watch a movie, walk in the neighborhood, listen to your favorite music-treat yourself to some "me time."
Take a moment after you've read through these tips to plan how you can adjust your recipes or schedules to keep your healthy momentum moving. There are few words to express my affection and hope for Challenge participants. I sincerely thank you for joining our growing and motivated community. We can do this together. Our very lives and communities depend on it! Yours in the fight.