It’s time to make a change…African Americans continue to rank high with heart disease

Since I can remember, heart attacks, strokes, stints, triple by-pass surgeries, etc. are all words that I’ve heard countless times as a child in my small town in Louisiana.  Almost everyone I knew had some sort of surgery related to their heart.  Over the years, it seemed as if the number of people I knew with heart disease continued to grow along with poor eating habits.  In fact, there was a person who was close to me who had two open heart surgeries and a heart transplant, but still refused to change his eating—he laughed at me and said, “I can’t eat ‘rabbit food’ like you.”  A year later, he died.  This really impacted me greatly and it gave me even more ammunition to finish writing my cookbook to help people learn to cook and eat healthy meals that are low in sodium, sugar and fat.

Being that I’m from Louisiana, I know how hard it is to transition to a healthier lifestyle.  It’s almost a sin!  Sweet, salty, and fried…is like the basic foundation of all of our family recipes; it’s what makes people smile whenever they say they are going to Louisiana to eat “good food”.  Well, enough is enough!  Good Food is not good if it will kill you! As African Americans, we must stop this nonsense mentality that I have one life to live so I’m going to eat what I want.  Well, enough, your life is not just about you.  Everyone has a purpose in life and in order to fulfill that purpose, you must be alive. If you continue to eat foods that are fatal to your health, then your purpose will never be fulfilled, which has more of an impact for generations to follow.

Five facts why African Americans MUST make a lifestyle change[1]!

FACT 1

Cardiovascular Disease (also known as CVD or sometimes called heart disease) is America’s number one killer!  In fact, more than 2,200 people die per day with this disease.  To break this down further, this is 1 death every 39 seconds!!!  This is more than cancer, chronic lower respiratory disease, and accidents combined.

FACT 2 

Major cause of death for Blacks (non-Hispanics), is cardiovascular disease with men at 44.8% and men at 47.3%

FACT 3

In 2007 the overall death rate for cardiovascular disease was 251.2 with black men at 405.9 and black women at 286.1.  Both of these rates are higher than other races (i.e. 294 for white men and 205.7 for white women).

FACT 4 

More than 150,000 Americans younger than age 65 died of CVD and almost 33% of all Americans with CVD died before age 75, which is younger than the estimated life expectancy. Of these numbers, CVD caused the death of 47,387 black men and 50,015 black females—that’s almost 50% of the total American death population due to CVD!

FACT 5 

Majority heart disease diagnosis is associated directly with diet.  In fact, overweight/obesity and physical inactivity were each estimated to be responsible for nearly 1 in 10 deaths.

I hope that these five facts that I have presented to you are enough for you to consider changing your life towards a healthier lifestyle.  One that includes choosing healthier food choices including low salt, low sugar and no fried foods!  Are you up for the challenge?  If you need help or motivation, please post a comment and we can encourage each other!

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[1] Veronique Roger, et al.  “Heart Disease and Stroke Disease—2011 Update:  A Report from the American Heart Association,” Circulation 2011, 123: e18 – e209: originally published online December 2010.

My Miracle Drink: Increases metabolism and reduces colds and joint inflammation naturally!

I’m always looking for natural foods that can help heal my body so that it can stay healthy without all of the artificial ingredients.  After spending several years researching foods that could help reduce inflammation, I knew that there were certain herbs and spices that were powerhouses, and could help heal and sometimes cure anything because of its natural properties.  Some of these powerhouse foods included garlic, ginger root, lemon, and cayenne pepper.   One day after catching a cold, I decided to mix up a natural concoction merging these powerhouse ingredients.  Here’s my recipe that I call “Rhonda’s Miracle Drink”:

Rhonda’s Miracle Drink:

1 cup warm (medium hot) water

½ medium lemon, juiced

1/8 teaspoon – ¼ teaspoon ground cayenne pepper

¼ teaspoon grated ginger

1 teaspoon Grade B maple syrup or local raw honey (optional)*

Why is the drink awesome?

Lemons:  Excellent antioxidant and source of Vitamin C that boosts the immune system and prevents free radicals from damaging healthy cells that could cause inflammation.

Cayenne pepper:  Excellent source of Vitamin A and C and other important ingredients.  This powerhouse has many natural functions such as aiding in digestion, reducing muscle pain and joint inflammation, clearing mucus, increasing metabolism of dietary fats, and much more!

Ginger root:  Great for reducing joint inflammation and aiding with stomach problems including irritable bowel syndrome, digestion, and gas.  Also, ginger has been known to help treat colds, flu and sinus issues.

Maple syrup:  Natural sweetener that provides lots of vitamins and minerals that varies according to the location and soil where the tree is grown.  Some vitamins include potassium, calcium, sodium, magnesium, iron, and Vitamin A, B1, B6, and C, etc.

When can you drink this?

You can drink this anytime, but especially if you want to do an internal body cleanse or if you’ve developed a cold or flu.  Drink once every three hours until the cold or flu has ended.  This is especially great for those with sore throats because as the liquid travels down the esophagus, you will start to feel the pepper tingling in the throat—it’s very soothing and with this drink there’s no need for cough drops!  You can also drink first thing in the morning or in between meals after eating a high fat or high sugar meal.  It could help to break down the meat and assist with stabilizing blood sugar levels.

How often should you drink this?

I recommend that people drink at least one glass daily.  Because of the wonderful healthy, natural properties, you would definitely benefit.

Do you have a special natural drink that you use to help with a specific health issue?

Beyonce supports Let’s Move Initiative

If you haven’t seen Beyonce’s exercise video called “Move Your Body”, you must check it out. Though I did not attempt to try it, I was impressed that she released a routine in support of the Let’s Move Initiative.  On May 3, 2011, Beyonce and The National Association of Broadcasters coordinated a Let’s Move Flash Mob based on Beyonece’s “Move Your Body” video.  This event had about 600 schools participating nationwide in an effort to encourage the kids to exercise and have fun.  “Move Your Body” is an exercise/dance routine created to encourage kids to exercise.

Even though this is a good video, it is still just Step 1; kids still need to also learn to eat healthier and make better food selections–that’s Step 2!

Just in case you haven’t seen the video, check it out:

The verdict is still out about the Walmart Health Initiative

First, I’ll start by saying that I am excited that Americans are finally taking an interest in becoming healthier by eating whole foods and increasing physical activity.  Second, thanks to First Lady Michelle and the Let’s Move Initiative, for continuing to raise awareness about the obesity epidemic and working to help promote a movement of change in the public health policies.  This week First Lady Michelle announced a new health program in conjunction with Walmart to offer more healthy food options in its stores.   According to Just-Food.com, Walmart plans to reduce sodium by 25% in a broad range of grocery items, including grain products, luncheon meats, salad dressings and frozen entrees; lower added sugars by 10% in dairy items, sauces and fruit drinks; and remove all remaining industrially-produced trans fats (partially hydrogenated fats and oils) in all packaged food products.  It was also reported that Walmart is committed to lowering the costs of fruits and vegetables through  a variety of tweaks throughout its supply chain, which will reduce the overall product costs.

photo credit: just-food.com

How do I feel about this new initiative?  In all honesty, I wish there were a ban on “meal in a box” food options that contained over 10 ingredients, preservatives, artificial flavorings and food engineered items that consumers cannot pronounce!  Though I know that this may not hold up in court, overall, I think that Walmart’s new health initiative is a good first step–but not the final solution– for many people who plan their family meals based on these packaged meals (likely due to time and costs).  The down side to this new program is that this “reformulation” will likely replace some ingredients with more  that may not be healthy for the body!  As for reducing the cost of fresh fruit and vegetables, I’m on the fence with this one because if the company lowers the price of fruit, then this will likely impact small farm suppliers.  Instead, I think that the reverse should happen; I think that Walmart should raise the prices of the unhealthy foods or stop offering sales such as burritos 5 for $1 or R amen Noodles 10 for $1!

Many times in rural areas, there aren’t any options for grocery shopping besides Walmart, so I plan to  keep watching this health initiative to see how things will progress and I encourage you to do the same!

For more information, visit the following sites:

http://www.ausfoodnews.com.au/2011/01/21/wal-mart-unveils-major-health-initiative.html

http://www.washingtonpost.com/wp-dyn/content/article/2011/01/20/AR2011012005578.html

http://www.foodpolitics.com/2011/01/what-are-we-to-think-about-walmarts-healthy-food-initiatives/

http://www.bloomberg.com/news/2011-01-20/wal-mart-says-it-plans-to-stock-healthier-more-affordable-food.html

Part 1. Water: Are You Drinking Enough?

Water is one of the most essential nutrients for the body.  As a matter of fact, we can’t live without!  Even though we may live a month without food, we cannot live more than 5 days without water¹—now don’t you think that this makes water important?! Water transports nutrients and oxygen to the body, eliminates waste, moistens body tissues (such as those in the mouth, eyes, and nose), lubricates joints, and cushions organs and tissues.²  So, if water plays such an important role in our lives, then how much are you drinking?  Do you even know how much water your body requires?

 

According to the Institute of Medicine, the daily adequate intake of water should be 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women.  That’s about 8-(16 ounce) bottles of water for men and 5 ½- bottles for women per day!  I know what you’re thinking, “That’s a lot!” Some of you may be even thinking, “I don’t like water that much!”  Here are a few tips that I think will help you meet this quota–#1 and #2 are my favorites:

 

1.    Start your day (when you wake up) with one 16-ounce glass of water.  Repeat every 4 hours until you reach the goal.

2.    Use an interesting glass or bottle for your water. Believe it or not, you eat and drink with your eyes first then the mouth second.  

3.    Add a couple of lemon wedges lemon juice or 1 fresh mint leaf to the water to add a little flavor and garnish; this is good for those of you who don’t like the natural water taste.

 

 

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¹Drinking Water.”  Ewg.org. 29 Aug. 2008. 19 Sept. 2008 http://www.epa.gov/region7/kids/drnk_b.htm
²“Find your water supply.”  Ewg.org. 2008. 19 Sept. 2008
http://www.ewg.org/tapwater/yourwater/index.php>

Sometimes It’s Hard

Sometimes it’s hard to:

• eat organic food because it potentially costs more than non-organic food.
• avoid eating fried foods when you grew up eating it every day.
• exercise everyday when you don’t have an exercise facility near your house.
• stop eating fast foods when you have to work 8 hours a day and take care of others.
• lose 5 pounds when you have a medical problem that causes you to gain weight no matter what you eat or do.
• stop eating sweets when you are trying to “cut back”.
• have a positive attitude about life when you know that you aren’t where you need to be in terms of your overall health.

I have felt these challenges and wanted to just give up, at some point in my life!  Nothing that I tried to do worked for me.  The more I tried, the more stressed I got; which led to more frustration and problems; the cycle just kept repeating.  One day I realized that I was my own worst enemy.  I kept putting unnecessary pressure on myself, which caused me to have more health challenges.  Have you ever felt this way?

 

If you are currently feeling frustrated, talk to someone—anyone!  It can be your doctor, a counselor, a friend, a support group, or even me.  I have found that by expressing my feelings with someone, encourage and help me to see the big picture—that I am on right path of living a healthy whole life!

 

So, as you prepare for a new week, sit down for a few minutes and assess what’s going on in your life.  Strive to make small changes in your eating habits.  I want you to join me and live a healthy, whole life.  Together, I believe that we can overcome any challenge, one day at a time!  If you are up for the challenge, email me (Rhonda@rhondascooking.com) if you want help with getting started!

 

Stop Dieting…Make a Lifestyle Change!

Most people go on a diet with the sole purpose to lose weight without really understanding the full implications. Dieting is not for everyone for many reasons.  They are restrictive and sometimes imbalanced and if not properly understood, diets may not be safe for many people, especially those who have challenges with heart disease, diabetes, thyroid disorder, obesity, etc.  So before you make a decision whether or not to start a diet, take some time to do a health assessment with your primary care physician to determine what your body needs.

 

People are different, so their need for maintaining a healthy life will also be different.  Many diets are generic and do not take into account a person’s overall health.  For instance take the popular “low-carb” diet, a.k.a. The Atkins diet, this diet requires a person to eat high portions of protein and very low portions of healthy carbohydrates; unfortunately, this may not be ideal for a person who has high cholesterol.  So, if your goal is to lose weight, the key to achieving it is to make a lifestyle change, which includes eating balanced meals that support your body’s needs, as well as exercising. 

 

I know this may sound a little over whelming, but have no fear; the United States Department of Agriculture (USDA) has given us some help.  The USDA has developed a general plan, called MyPyramid which helps us to learn how to balance between food and physical activity, make better food choices, and maintain daily calorie needs (I will go into more detail about MyPyramid in future newletters). 

 

So don’t wait until January 2009 to set a new goal; start today.  It’s never too late to start making a lifestyle change in order to live a healthier life!  If you need help with getting started, email us at info@rhondascooking.com to learn more about our Food Lifestyle Makeovers!