I am now 100% committed to Dr. Ian's (co-sponsored by State Farm) 50 million pound challenge. I logged on to their web site -www.50millionpoundchallenge.com - and enrolled. To expedite my weight goal (I will reveal later), I have renewed my gym membership. My next step is to re-organize my refrigerator - make it nutritionally sound (see tomorrow's post). I am looking for e-work out partners, email me and join me (remember to leave your email address). Here are some challenge tips provided by Dr. Ian:
Dr. Ian’s Tip #1 If you’re ever feeling hungry between meals and you’ve already had a snack, brush your teeth with toothpaste that has a strong peppermint flavor. You can even floss your teeth for good measure. This will dampen your urge to eat.
Dr. Ian’s Tip #2
Soups can be your friend. Eating soups that contain chicken, beans, and/or vegetables can provide a tasty meal, and load you up on vitamins and other healthy nutrients. Avoid adding things like bacon bits, cheese, crackers, and cream cheese, as they will pile on unnecessary calories. Soups can be great low-calorie meals.
Dr. Ian’s Tip #3 The milk switch. Get rid of the calorie-laden whole milk, and instead switch to 1%. Let’s say you drink 1 cup of milk (8 oz) each day. If you don't change anything else you normally do, you could lose approximately 5 pounds in one year just by switching to 1% milk.
Dr. Ian’s Tip #4
Variety is the spice of your exercise life. Don’t limit your exercises. Instead, try to mix up your workout so that you don’t get bored with the same routine. Also, when your body grows accustomed to a routine, it’s more likely to hold on to the fat and make it more difficult for you to lose weight.
Dr. Ian’s Tip #5 Liquid calories no more. Calories hidden in alcoholic beverages can be sneaky and fattening at the same time. Take a look at the numbers: For 1 gram of fat, there are 9 calories. For 1 gram of carbohydrate, there are 4 calories. For 1 gram of alcohol, there are 7 calories. Did you ever think that a glass of alcohol could be almost as fattening as french fries?
Thursday, April 19, 2007
Quote of the Day
The Heritage of the Past is the Seed that Brings Forth the Harvest of the Future
National Archive
National Archive
Ten strategies for permanent weight loss
#1: Exercise. Five 30 minute sessions per week are suggested. I bought a pedometer for $22.00 dollars (the run as cheap as $10.00) it keeps track of distance, aerobic steps, calories burned and time walked.
#2: Pump iron. In addition to cardio exercise, fitness trainers recommend weight lifting. The reason: muscle burns calories faster than fat (even when you are resting).
#3: Keep a diary. Know how much you eat and what triggers your appetite.
#4: Stay focused on being healthy, not on becoming thin.
#5: Find out what's eating you. Chronic and emotional overeaters can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
#6: Get support. A big key in long term weight control comes from receiving encouragement and support from others. Have workout and/or diet partners.
#7: Watch your portions. Better to eat 6 small meals daily than 3 large ones. No more super sizing.
#8: Lose weight slowly with small changes. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.
#9: Slow down. Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.
#10: Eat foods high in fiber and low in fat. In addition to decreasing cancers and heart disease a diet high in fiber (fruits, vegetables, whole grains, and beans) will help you reduce weight.
You can find the complete list at http://www.thedietchannel.com/weightloss.htm
#2: Pump iron. In addition to cardio exercise, fitness trainers recommend weight lifting. The reason: muscle burns calories faster than fat (even when you are resting).
#3: Keep a diary. Know how much you eat and what triggers your appetite.
#4: Stay focused on being healthy, not on becoming thin.
#5: Find out what's eating you. Chronic and emotional overeaters can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
#6: Get support. A big key in long term weight control comes from receiving encouragement and support from others. Have workout and/or diet partners.
#7: Watch your portions. Better to eat 6 small meals daily than 3 large ones. No more super sizing.
#8: Lose weight slowly with small changes. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.
#9: Slow down. Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.
#10: Eat foods high in fiber and low in fat. In addition to decreasing cancers and heart disease a diet high in fiber (fruits, vegetables, whole grains, and beans) will help you reduce weight.
You can find the complete list at http://www.thedietchannel.com/weightloss.htm
Wednesday, April 18, 2007
Fear of Doctors
Due to popular request I have reprinted the following post. I have several relatives, friends, and co-workers state they will show this to love ones with doctor-phobia:
The genesis of this blog was the death of a childhood to adult best friend. My friend past away shortly after his 40th birthday. He died of a heart attack leaving twin sons aged 15. My friend, a former college basketball athlete, was morbidly obese - at 6 feet he weighed over 400 pounds. Years of living a very unhealthy lifestyle and probably depression destroyed his health.I knew his weight presented severe health challenges, hence I tried to gently suggest exercising, altering life choices and visiting a doctor. I regret not making it a major issue - I feared hurting his feelings. For instance, when discussing visiting a doctor, we both joked how we feared the doctor would discover something like cancer. Thus, we seem to intimate that ignorance was best.
After his death, I reviewed my policy of don't ask don't tell regarding doctors and decided to see a doctor for a physical. The physical revealed that I suffered from hypertension, high cholesterol and diabetes. I shudder to think of the potential consequences if I had not visited my doctor. Currently, my medicine has lowered my blood pressure, cholesterol level and blood glucose to acceptable levels.I can not of course bring back my friend, however, I can send up a flare to all brothers that avoiding the doctor is equal to signing a premature death certificate. Make an appointment today!
The genesis of this blog was the death of a childhood to adult best friend. My friend past away shortly after his 40th birthday. He died of a heart attack leaving twin sons aged 15. My friend, a former college basketball athlete, was morbidly obese - at 6 feet he weighed over 400 pounds. Years of living a very unhealthy lifestyle and probably depression destroyed his health.I knew his weight presented severe health challenges, hence I tried to gently suggest exercising, altering life choices and visiting a doctor. I regret not making it a major issue - I feared hurting his feelings. For instance, when discussing visiting a doctor, we both joked how we feared the doctor would discover something like cancer. Thus, we seem to intimate that ignorance was best.
After his death, I reviewed my policy of don't ask don't tell regarding doctors and decided to see a doctor for a physical. The physical revealed that I suffered from hypertension, high cholesterol and diabetes. I shudder to think of the potential consequences if I had not visited my doctor. Currently, my medicine has lowered my blood pressure, cholesterol level and blood glucose to acceptable levels.I can not of course bring back my friend, however, I can send up a flare to all brothers that avoiding the doctor is equal to signing a premature death certificate. Make an appointment today!
Friday, April 13, 2007
Colon and Prostate Cancer (click and watch video on left sidebar)
As many African-Americans, I have a family history of colon and prostate cancer on both sides of my family. Fortunately, the males (of my parents' generation) had early detection due to frequent testing. This early detection was crucial to their survival rate. With this knowledge, I conveyed my family history to my doctor and we will begin my annual screening at age 46. My recommendations are:
- Know you family history (share information with your physician).
- Annual screening at age 50 with no family history of cancer.
- Early screening (mid-40's) with a family history of cancer.
- Maintain a high fiber low fat diet.
- Implement and follow an exercise program.
Disclaimer - I am not a doctor nor a medical expert. I am a concerned person trying to increase awareness. You should get regular medical check ups and ask your physician for expert opinion. Additionally, visit the American Cancer Society at www.cancer.org.
COLON CANCER: Colon cancer is a cancer of the digestive organs. This cancer starts in the large intestines or the rectum (end of the colon). In these areas, polyps or tumors often develop and need to be removed. Although most of the polyps are benign (non-cancerous), these tumors can become malignant (cancerous) and result in colorectal cancer. When screening detects polyps, doctors will remove these tumors so they do not develop into cancer. Untreated colorectal cancer will fatally spread to other tissues and organs of the body. Once again, early detection leads (in most cases) to successful treatment; or the other hand, there is no cure for cancer that has spread throughout the body.
Symptoms include (sometimes cancer can be present for years before symptoms manifest, hence, experts recommend annual testing):
- Fatigue, weakness, shortness of breath
- Change in bowel habits, narrow stools, diarrhea or constipation, red or dark blood in stool
- Unexplained weight loss.
- Abdominal pain, cramps, or bloating.
PROSTATE CANCER: The prostate is a gland - a reproductive gland only found in males - that is right under the bladder. Hence, prostate cancer can only occur in males. Prostate cancer occurs when the cells in this gland begin to mutate and grow out of control. Prostate cancer is the most common cancer in males and kills more men than lung cancer.
Once again, early detection in the form of a blood test (PSA or prostate specific antigen) will dramatically increase survival rates. As men age, the risk of prostate cancer - which can slowly spread - increases. In fact, many studies indicate that many elderly males that die of other diseases also had a slowly spreading prostate condition.
Symptoms include (early prostate cancer usually causes no symptoms):
- Frequent urination (especially at night).
- Blood in the urine.
- Difficulty starting and maintaining a steady urine stream.
- Painful urination.
- Male sexual problems.
Tuesday, April 10, 2007
Racial Healing
Since I do not live in a cave, quite the contrary I am a self-confessed media/political junkie, I am very aware of the Imus racial controversy currently brewing. Imus' crude and cruel sophomoric comments have once again shed light on our racial divide in the USA. His characterization of the Rutger's women basketball team as nappy headed hoes demonstrates the stubborn prevalence of racism and sexism in our society in both the white and black communities.
As African Americans, we must ask, has the coarsening of our music, movie, video and comedy entertainment genres tacitly indicate to others that calling or labelling our women hoes is acceptable. No, it does not excuse the behavior of past middle-aged white males who should know better. But what does it say about us when we tolerate rappers that denigrate our women in song and video? For example, rapper Nellie has a video in which he swipes a scantily clad female with a credit card down her backside. Yes, our objectification of black women signals to others that they are fair game.
Until we conceptualize more positive self-images, we will continue to support our so called victimization. Our dis-entertainment teaches our boys that they are criminals and thugs and our women are bitches and hoes, then we wonder why people around the world have negative misconceptions about our reality.
I am guilty as charged, as well. I have watched, danced, sang, laughed and partied to these negative images. However, teaching sixth graders has opened my eyes to the profoundly negative messages that are passed down to young and impressionable minds. Watching young primary aged girls think it is cute to shake their backsides like a stripper doing a lap dance has alarmed me to the point that I realize it is not just harmless fun. Actions have consequences.
In summary, a healed mind (a mind aligned with one's personal truth) rejects foods, images and behavior that is contrary to emotional, physical and spiritual health. Let the healing continue. Peace.
As African Americans, we must ask, has the coarsening of our music, movie, video and comedy entertainment genres tacitly indicate to others that calling or labelling our women hoes is acceptable. No, it does not excuse the behavior of past middle-aged white males who should know better. But what does it say about us when we tolerate rappers that denigrate our women in song and video? For example, rapper Nellie has a video in which he swipes a scantily clad female with a credit card down her backside. Yes, our objectification of black women signals to others that they are fair game.
Until we conceptualize more positive self-images, we will continue to support our so called victimization. Our dis-entertainment teaches our boys that they are criminals and thugs and our women are bitches and hoes, then we wonder why people around the world have negative misconceptions about our reality.
I am guilty as charged, as well. I have watched, danced, sang, laughed and partied to these negative images. However, teaching sixth graders has opened my eyes to the profoundly negative messages that are passed down to young and impressionable minds. Watching young primary aged girls think it is cute to shake their backsides like a stripper doing a lap dance has alarmed me to the point that I realize it is not just harmless fun. Actions have consequences.
In summary, a healed mind (a mind aligned with one's personal truth) rejects foods, images and behavior that is contrary to emotional, physical and spiritual health. Let the healing continue. Peace.
Sunday, April 1, 2007
My Bookshelf
I have been reading The Secret by Rhonda Byrne, as previously stated, and I have been utterly enthralled by this easy to read and user friendly book. Let me first state, although the book is truly enriching, nothing about the metaphysics of how positive thinking attracts positive energy is a secret. No, the book is more like reinforcement of concepts that lie dormant in our minds.
The book is about how to understand the hidden, untapped power ... that's within all of us. The author contends that by applying the wisdom shared in the book, one can achieve the best life has to offer. This wisdom is rooted in our thoughts. She quotes the following from Michael Bernard Beckwith:
Creation is always happening. Every time an individual has a thought, or a prolonged chronic way of thinking, they're in the creation process. Something is going to manifest out of these thoughts.
The premise of the book is that our life's condition has a direct correlation to the positive or negative thoughts we generate. What we think about, we bring about - as the book states:
Everything that's coming into your life you are attracting into your life. And it's attracted to you by the virtue of the images you're holding in your mind. It's what you're thinking. Whatever is going on in your mind you are attracting to you.
You get the picture. Although, I strongly recommend this book as a must read, I vehemently disagree with one part of her enumerated principles. She believes if a person has cancer, dies in a horrific accident or should I say is born in abject poverty/racism that it's because of their thoughts (talk about blame the victim). I could not disagree more. I believe we have events that occur in our lives that are divinely motivated and beyond our control (read god). The mystery of gods work is often beyond our human understanding however, how we respond to crisis and unfortunate circumstances is within our power. That being said, go buy and read the book. You can purchase The Secret and other books at Ben's Market.
The book is about how to understand the hidden, untapped power ... that's within all of us. The author contends that by applying the wisdom shared in the book, one can achieve the best life has to offer. This wisdom is rooted in our thoughts. She quotes the following from Michael Bernard Beckwith:
Creation is always happening. Every time an individual has a thought, or a prolonged chronic way of thinking, they're in the creation process. Something is going to manifest out of these thoughts.
The premise of the book is that our life's condition has a direct correlation to the positive or negative thoughts we generate. What we think about, we bring about - as the book states:
Everything that's coming into your life you are attracting into your life. And it's attracted to you by the virtue of the images you're holding in your mind. It's what you're thinking. Whatever is going on in your mind you are attracting to you.
You get the picture. Although, I strongly recommend this book as a must read, I vehemently disagree with one part of her enumerated principles. She believes if a person has cancer, dies in a horrific accident or should I say is born in abject poverty/racism that it's because of their thoughts (talk about blame the victim). I could not disagree more. I believe we have events that occur in our lives that are divinely motivated and beyond our control (read god). The mystery of gods work is often beyond our human understanding however, how we respond to crisis and unfortunate circumstances is within our power. That being said, go buy and read the book. You can purchase The Secret and other books at Ben's Market.
50 Million Pound Challenge
I was listening to a local DC smooth jazz station yesterday and I heard them announce the launch of the following challenge for African Americans. The challenge is for us to eradicate obesity hence, the name 50 million pound challenge. Upon further research from their website (50millionpoundchallenge.com), I am reprinting the following. Please pass the word...
Joining THE 50 MILLION POUND CHALLENGE means becoming part of something exciting, life-altering, historic, and tremendously beneficial! Not only for you, but to others in your family and community, as well as to future generations of African Americans.
Why Join?Participating in The Challenge is not just about shedding those extra pounds — though that is critical to your health and well-being.It’s about all of us coming together and looking out for each other as we work to take more control of our lives. It’s about taking the time to reach out and lock hands as we join forces to fight the very real risk that being overweight poses to ourselves, our families, and our community.
The CrisisThe number one health crisis facing not only African Americans, but all Americans, is being overweight. Two out of every three adults (66%) today are considered to be overweight, or even worse, obese. Even more troubling, 17% of all children in the U.S. are now overweight. The statistics for African Americans are even more alarming—where almost 80% of adult women and 67% of adult men are overweight. Equally worrisome is that 20% of African-American teenagers between the ages 12-19 are overweight, and this number appears to be rising.
Our teenagers are developing Type 2 diabetes, high blood pressure, and in some cases, early signs of heart disease. This decline in our youths’ health can be attributed to poor diet, lack of exercise, and inadequate medical guidance.
What We Can DoThe very good news is that we have the ability to reverse these unhealthy trends! For many of us it’s not just a matter of fitting into a smaller size, but a matter of life and death! THE CHALLENGE can do so much, not just for our physical health, but for our minds and spirit too. Below are just a few of the many things I hope we’ll accomplish together.
Shed those excess pounds, achieve healthier weights, and reduce our risk for life-threatening diseases.
Unite as a community and pool our strength and resources to overcome the health problems that afflict us.
Learn more about our bodies and what we can do to live healthier, longer lives.
Teach our youth the importance of making healthy lifestyle decisions that will benefit them for years to come.
Yours in The Challenge,Ian K. Smith, M.D.
The launch begins in Washington, DC:
Washington, DC
April 7, 2007 11:00 a.m. (EST)National Mall 7th Street & Madison Drive
The 50 Million Pound Challenge officially kicks off with a star-studded live event April 7 on the National Mall at 7th Street and Madison Drive, in Washington, D.C. Dr. Smith will be joined in launching The Challenge campaign by appearances and performances from a remarkable group of celebrity champions—many of whom have their own personal stories to tell—including Patti LaBelle, Steve Harvey, Michael Strahan, Yolanda Adams, Ashford and Simpson, Omarion, Kelly Price, Jackee Harry, Biz Markie, Kimberley Locke, Da Brat, and other leaders from across the African-American community and national health and civic organizations.
From 11 a.m. to 3 p.m., attendees will have a chance to learn more about the initiative, sign-up for The Challenge, undergo free health screenings, and join Dr. Ian on the campaign’s first post-launch walk, to mark the first steps of one of the largest African-American health initiatives ever undertaken. It then travels across America on a 14-city tour to spread the word and encourage more people to take The Challenge and help make history—for their own benefit and for lasting benefits that will strengthen the entire community for generations to come.
Joining THE 50 MILLION POUND CHALLENGE means becoming part of something exciting, life-altering, historic, and tremendously beneficial! Not only for you, but to others in your family and community, as well as to future generations of African Americans.
Why Join?Participating in The Challenge is not just about shedding those extra pounds — though that is critical to your health and well-being.It’s about all of us coming together and looking out for each other as we work to take more control of our lives. It’s about taking the time to reach out and lock hands as we join forces to fight the very real risk that being overweight poses to ourselves, our families, and our community.
The CrisisThe number one health crisis facing not only African Americans, but all Americans, is being overweight. Two out of every three adults (66%) today are considered to be overweight, or even worse, obese. Even more troubling, 17% of all children in the U.S. are now overweight. The statistics for African Americans are even more alarming—where almost 80% of adult women and 67% of adult men are overweight. Equally worrisome is that 20% of African-American teenagers between the ages 12-19 are overweight, and this number appears to be rising.
Our teenagers are developing Type 2 diabetes, high blood pressure, and in some cases, early signs of heart disease. This decline in our youths’ health can be attributed to poor diet, lack of exercise, and inadequate medical guidance.
What We Can DoThe very good news is that we have the ability to reverse these unhealthy trends! For many of us it’s not just a matter of fitting into a smaller size, but a matter of life and death! THE CHALLENGE can do so much, not just for our physical health, but for our minds and spirit too. Below are just a few of the many things I hope we’ll accomplish together.
Shed those excess pounds, achieve healthier weights, and reduce our risk for life-threatening diseases.
Unite as a community and pool our strength and resources to overcome the health problems that afflict us.
Learn more about our bodies and what we can do to live healthier, longer lives.
Teach our youth the importance of making healthy lifestyle decisions that will benefit them for years to come.
Yours in The Challenge,Ian K. Smith, M.D.
The launch begins in Washington, DC:
Washington, DC
April 7, 2007 11:00 a.m. (EST)National Mall 7th Street & Madison Drive
The 50 Million Pound Challenge officially kicks off with a star-studded live event April 7 on the National Mall at 7th Street and Madison Drive, in Washington, D.C. Dr. Smith will be joined in launching The Challenge campaign by appearances and performances from a remarkable group of celebrity champions—many of whom have their own personal stories to tell—including Patti LaBelle, Steve Harvey, Michael Strahan, Yolanda Adams, Ashford and Simpson, Omarion, Kelly Price, Jackee Harry, Biz Markie, Kimberley Locke, Da Brat, and other leaders from across the African-American community and national health and civic organizations.
From 11 a.m. to 3 p.m., attendees will have a chance to learn more about the initiative, sign-up for The Challenge, undergo free health screenings, and join Dr. Ian on the campaign’s first post-launch walk, to mark the first steps of one of the largest African-American health initiatives ever undertaken. It then travels across America on a 14-city tour to spread the word and encourage more people to take The Challenge and help make history—for their own benefit and for lasting benefits that will strengthen the entire community for generations to come.
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