October 24, 2014

POU Weekly Health Thread

It may be controversial to suggest that African Americans need a food pyramid tailor-made for them, but then again, this group has experienced the greatest surge in obesity and related illnesses such as heart disease and diabetes.

Getting back to home-cooked basic dishes — based on staples from the American South, Caribbean, South America, and, yes, Africa — was the thought behind the new African heritage diet pyramid created by Oldways, a nonprofit nutrition education organization based in Boston.

Just like Oldways’ Mediterranean diet pyramid and the federal government’s My Plate, the African diet pyramid focuses on fruits and vegetables — with greens including collard, mustard, and kale taking the most prominent spot at the base of the pyramid, which means they should be eaten at every meal. Fruits such as papayas, bananas, and watermelon, and root vegetables such as sweet potatoes and carrots are directly above and should also be eaten in plentiful amounts.

Dairy, though, is found near the top — right under sweets — with recommendations to eat limited amounts, once a day or several times a week. That’s in striking contrast to the federal government’s recommendation to drink milk or eat dairy with every meal, which has come under fire from Harvard nutrition experts.
The emphasis on less dairy is a nod to lactose intolerance, according to Oldways, which affects up to 75 percent of African Americans.

“We worked with culinary historians to put this pyramid together, drawing on foods that are central to traditions such as greens, yams, homemade marinades, seafood, and to a lesser extent poultry, dairy, and meats,” said Oldways president Sara Baer-Sinnott.

What about all those deep-fried foods that are hallmarks of Southern cooking?
“Crisco isn’t exactly ancient,” said Baer-Sinnott, “so we emphasized preparing foods in a healthier way” by baking, grilling, and broiling — all methods that harken back to centuries past when obesity was rare in black communities.

In choosing a panel of nutritionists, historians, and sociologists to put the pyramid together, Baer-Sinnott added, “our idea was that heritage would be a motivator for change. We needed to try something new because other things don’t seem to be working.”

Just how much impact the new pyramid will have remains to be seen, but registered dietitian Vivien Morris, who helped develop it, told me it has been well received by African-American church groups that she’s met with in the Boston area.

“I think a lot of people are eager to get back to their common roots,” she said. “I grew up in North Carolina, and we used to keep sweet potatoes around as a dessert food. We snacked on peanuts and always had kale since it had such a long growing season.”

Yesterday, Oldways announced that it received a $100,000 grant from the Walmart Foundation to get the word out about the new pyramid via supermarket tours, cooking classes, and nutrition lectures to be held in Boston and elsewhere.

h/t The Boston Globe

P.O.U Weekly Health Thread

m4s0n501

Every Wednesday, P.O.U. will discuss a health trend, or provide information on various topics regarding mental, physical and emotional well being. This is an open thread to also allow the community to share tips on nutritious meals, exercise tips and overall health. SO please share, share, SHARE!

So what’s been happening in Health News this week? Apparently a little jogging goes a long way.

Jogging beats weight lifting for losing belly fat
Aerobic exercise is better than resistance training if you want to lose the belly fat that poses a serious threat to your health, researchers say.

That’s the finding of their eight-month study that compared the effectiveness of aerobic exercise (such as jogging), resistance training (such as weight lifting), or a combination of the two activities in 196 overweight, sedentary adults aged 18 to 70.
The participants in the aerobic group did the equivalent of 12 miles of jogging per week at 80 percent maximum heart rate, while those in the resistance group did three sets of eight to 12 repetitions three times per week.
The Duke University Medical Center researchers looked at how these types of exercise reduced the fat that’s deep within the abdomen and fills the spaces between internal organs. This type of fat — called visceral and liver fat — is associated with increased risk of heart disease, diabetes and some types of cancer.
Aerobic exercise significantly reduced visceral and liver fat and improved risk factors for heart disease and diabetes, such as insulin resistance, liver enzymes and triglyceride levels. Resistance training didn’t deliver these benefits. Aerobic exercise plus resistance training achieved results similar to aerobic exercise alone, the investigators found.
“Resistance training is great for improving strength and increasing lean body mass,” lead author and exercise physiologist Cris Slentz said in a Duke news release. “But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.”
Aerobic exercise burned 67 percent more calories than resistance training, the researchers found.
The study was published in the Aug. 25 issue of the American Journal of Physiology.

Soooooo…the family that jogs together, lives longer together!

But:
Don’t just get out there and try and jog right out the gate….walk before you run
Always have plenty of water, dehydration leads to more problems than belly fat ever will
Don’t give up, and don’t think you HAVE to jog – walk, bike, just MOVE – be ACTIVE

  • TrumpDog

    Great post. Thanks for reminding me I need to start jogging again.

    • Aquagranny911

      Please take it real easy in this heat ♥

  • MsKitty

    This week I’m taking things to the next level and joining a gym. I used to belong to one years ago that was affiliated with a local hospital, and a few blocks from work. I loved the place but once the office moved a good distance away and I started working longer hours I could no longer fit the workouts into my day and ultimately dropped the membership.

    Now the hospital has opened a second gym that’s a 5-minute drive from my house. It opens at 5 a.m. so it will be super convenient for me to use the machines and weights and still get back home in plenty of time to get ready for work, not to mention taking part in some of the weekend classes.

    Not that I haven’t been, but now I guess this means I’m really committed. No going back now (LOL).

  • http://www.facebook.com/erica.branchbutler Erica Raven Branch-Butler

    I’m walking a lot, but trying to jog– maybe not. I have bad knees from skateboarding way back when…

    • pamelabrown53

      Thanks for this post, Miranda. Like you, Erica I tend to walk alot. Still, since I’ve turned 50 (8 years ago) I’ve increased my belly fat on a yearly basis. I was a size 2 petite, now a size 10. I’ve recently seen one of those ab machines (sold only on TV!), it’s circular and doesn’t appear to take up much floor space and they CLAIM it’s also aerobic. Anyone have any real info on this “miracle machine”?!

      • Aquagranny911

        Don’t know anything about this “ab machine” but I know that I have gotten lumpy in odd places and gravity has taken its toll even though my weight is still about the same. Doc advised me to work on maintaining muscle strength and flexibility.

    • Aquagranny911

      I know jogging is supposed to be healthy but it is hard on your knees and joints. Two of my daughters under 40 are probably going to need knee surgery long before I will from doing sports and jogging.

      My Doc says that good brisk walking, especially if you use those ankle weights or carry the small hand weights which I do is just as effective. My biggest problem right now is temps above 110. Even at 5AM, the heat can still be sick making so I haven’t been walking as much as I should. I have been trying to swim as much as I can. Swimming is good exercise too and gentler on the joints.

      • GreenLadyHere

        HEEY Aquagranny♥911 — -****BIG HUG*** :>)

        BRISK WALKIN’ – -is GOOD!! :>) Annnd B careful of the HEAT. – Mi amiga!! :>)

        U can WALK/move in you house. The major CONCEPT is 2 – -MOVE. :>)

        I’ll C U L8R. :>) Good 2 C U. :>) Have a good day. :>)

        • Aquagranny911

          LOL! Does running after the youngest Grandkiddo count? That nino is always on the move and looking to get into mischief! How is Kai? My daughter is due Sept 30. A girl and I am so thrilled that they plan to name her Elena after my mother. This will make 5 girls and seven boys for us. We are so blessed.

          • GreenLadyHere

            LOL – – -YES! – -FOUND IT!! :>)

            – — Housework as workout [Yes, you do burn calories when you keep the place tidy - now you can know just how many]

            – – – -It’s cold out, it gets dark early and you’re in no mood to exercise, despite what you know you should be doing: The Centers for Disease Control and Prevention recommends adults get at least 30 minutes of moderate-intensity physical activity nearly every day.

            But there’s good news: What you’re already doing counts.

            The CDC says “moderate” housework is an acceptable form of exercise. This includes inside activities such as scrubbing the floors, washing windows and moving light furniture and outside work such as washing your car, mowing the lawn and gardening.

            You don’t have to be a math whiz to figure your fitness level. Caloriesperhour.com is a free online service that lists the amount of calories expended during light, moderate and heavy activity. The Web site also has a “calorie balance” feature that keeps track of the number of calories burned vs. calories consumed by eating.

            So how does your regular housework routine measure up? These statistics from http://www.Caloriesperhour.com are for a 150-pound, 35-year-old woman doing 30 solid minutes of everyday chores around the house. Plus, to help you burn even more calories, we’ve suggested a few other activities to give you a really beneficial in-home workout.

            Type of housework METs (metabolic equivalent total) Calories burned per half-hour Add light calesthenics (119 cal.) Add disco dancing (153 cal.) Add jogging in place (272 cal.)
            Doing laundry 2 73 192 226 345
            Making the bed 2 68 187 221 340
            Cooking 2 85 204 238 357
            Washing the dishes 2.3 78 197 231 350
            Ironing 2.3 78 197 231 350
            Dusting 2.5 85 204 238 357
            Sweeping 3.3 112 231 265 384
            Vacuuming 3.5 119 238 272 391
            Scrubbing the floors 3.8 129 248 282 401
            Rearranging furniture 6 204 323 357 476
            Yard work 5 170 289 323 442
            Washing windows 3 102 221 255 374
            Washing the car 3 102 221 255 374
            Gardening 4 136 255 289 408
            Mowing the lawn 5.5 187 306 340 459
            Raking 4.3 146 265 299 418
            Shoveling snow 6 204 323 357 476

            Carrying a small child (up to 15 lbs.) up and down stairs 7.5 289 408 442 561

            – – -Sooo -U JUS’ –CARRY ON —WITH YOUR —CALORIE-BURNIN’ –EXERCISES!! :>)

            Kai is –“growin’ lid a bad weed.”[As my mommy says. :>)]

            Please keep us up with your daughter — Aquagranny. :>)

            YES! WE R BLESSED. :>)

  • MsKitty

    Okay, recipe time

    Since I get so much eggplant this time of year, I’m always looking to do something with it aside from the old tried-and-true Parmigiana. I literally threw all this in a pot one day. Every now and then I’ll add a couple of Jalapeno peppers to really liven things up, but it’s good as is:

    Eggplant Gumbo
    (Yields 6 servings – 451 calories per serving)

    1 large or 2 small eggplant, diced
    1 onion, diced
    1 green bell pepper, diced
    1 red bell pepper, diced
    4 cloves garlic, minced
    3 tomatoes, diced
    ½ lb small (or medium) shrimp
    1 lb chorizo, sliced
    2 cups cooked white beans
    ½ cup flat parsley, chopped
    3 tbsp olive oil
    ½ tsp seasoning salt
    1 tsp black pepper
    1 tsp thyme
    ½ tsp sage
    2 bay leaves
    1/3 cup red wine

    Heat olive oil in stockpot over medium-high flame.

    Add onion and peppers, sauté 5 minutes or until onions are translucent. Add garlic, sauté for 2 minutes. Add chorizo, sauté 5 minutes. Add eggplant, sauté 4 minutes. Add red wine, simmer for 4 minutes.

    Add tomatoes, parsley and seasonings. Bring to slight boil, cover, turn down heat to low flame and simmer for 25 minutes. Add shrimp and beans, simmer for additional 7 minutes.

    Optional: Serve with slices of baguette or Italian loaf.

    • Aquagranny911

      I love eggplant! Thanks for sharing this recipe but I will leave out the chorizo which I don’t care for or maybe use turkey sausage.

    • GreenLadyHere

      HEEY MsKtty. ***BIG HUG*** :>)

      YUMMY! :>) THAK U soo much. :>)

      Good 2 C U. :>) Have a good day. :>)

  • Aquagranny911

    Guys, I just can’t get into jogging but I walk pretty fast and usually carry 1lb weights in my hands as I walk swinging my arms.

    What about dancing? I love to dance. Last week a friend coaxed me into going to this free belly dancing class. We had the best time but I discovered muscles I never knew I had. I was sore the next day but I had fun. I just might go back for more.

    • isonprize

      AquaGranny. Dancing is what did it for me! Lost 50 pounds. Wasted $ on gyms more times than I care to admit. But dancing? I will dance all night! As for Belly Dancing, if the instructor really know her/his stuff, it ain’t NO JOKE.

      The thing that I remember about belly dancing: What ever you do with your hips, you should be able to do with your torso. So, if you can move your hips from side to side, without moving your torso. then you should be able to move your torso without moving your hips. Try it. IT AIN’T EASY!!! LOLOLOL

      • Aquagranny911

        I love dancing, all kinds. Hubby and I can still do a whirl any time you give us some music. Thanks for the tips on belly dancing. My friend and I had the best time and I think all the laughing was excellent for us too. Our instructor was very patient and kind.

        I can believe that dancing will take the weight off. I saw so many of those people on “Dancing with the Stars” get slimmer every week. Now, that is dancing that really gives you a workout!

  • Alma98

    I’ve lost 22 lbs since May I don’t put a lot of pressure on myself. I workout on the treadmill and the gazelle I also do weights for my arms. I mostly use the gazelle because the treadmill is hard on my ankles and knees. Not only do I look better body wise I feel better and have more energy.

    • Aquagranny911

      That is totally excellent! I got to ask what is a “gazelle?”

      • Alma98

        Here it is Aquagranny911 it’s easier on my knees and it burns calories.

  • isonprize

    copied this one from vulcan_girl’s post on a different thread…

    Surgeon General Calls for Health Over Hair – NYT 8/25/11

  • GreenLadyHere

    HEEY Mirada – – – -THANK U 4 THIS. :>)

    – —GETTIN’ READY 2 go 2 — – -Curves :>)

    – – -It’s FUN annnd- – -IT WORKS! :>) –Weight loss, TONE, Mental Health!! – – —

    It’s ALL GOOD! :>) Again, THANK U. :>)