Both performers have shown up on the press lines for the anticipated musical, appearing significantly thinner than before. Commentary on the topic exploded. Some speculated that the pair might be participating in disordered eating or excessive usage of increasingly popular weight loss medications like GLP-1s.  

How Social Media Has Made Us All Armchair Experts 

Commenting on someone’s appearance has become more commonplace. Social media makes it easier. “The access that we have to speak on people now is quite dangerous,” Wendi S. Williams, PhD, President-Elect of the American Psychological Association, told Black Health Matters.  

“Before the advent of social media and so much use of technology and the ability to propagate a message so vastly, a person could have an opinion about a celebrity or a politician that they see in the news or in one of those magazines, and it would have been an opinion shared either to themselves or within the locality of their friends and family,” she said.  

Anyone can place them into the world where they might cause harm, now.  

Grande posted a message on social media containing a “loving reminder” of the harm that can be caused by commenting on the size of someone’s body. She addressed the comments on her figure during an interview with Oui Oui Baguette.  

“So I have heard it all. I’ve heard every version of it, of what’s wrong with me. And then you fix it, and then it’s wrong for different reasons,” said Grande. “It’s hard to protect yourself from that noise,” continued the “7 Rings” singer.  

Lizzo wrote about how the aftermath of losing weight was impacting her in a recent essay on Substack. “I think it’s something that is uncomfortable no matter what scale you’re experiencing it on,” Grande added in the interview.  

“I don’t think that we can ever diminish the impact of so much public opinion on the psyche of one individual,” said Williams.  

 

View this post on Instagram

 

A post shared by SBIFF (@officialsbiff)

Lay People Can’t Assess Someone’s Health by Looking At Them.  

Weight loss leads to speculation about health conditions, including eating disorders, substance abuse issues, and infectious diseases. Weight gain comes with preconceived notions about one’s mental and emotional health. Both excessive thinness and obesity are accompanied by healthcare challenges. The specifics of these are not visible to laypeople.  

Clinicians are the only ones qualified to evaluate the state of someone’s appearance from a healthcare perspective. You wouldn’t know that by listening to everyday discourse on the subject. 

Red carpets are not the only place where weight stigma shows up. It happens to everyday people at holiday dinner tables, in workplaces, and in other intimate settings.  

Dr. Faith Ohuoba, board-certified OB-GYN, sees patients put on baby bump watch by people in their lives when they are facing health issues like fibroid tumors or ascites, a condition that causes abdominal swelling. “It’s actually a problem, it’s not a pregnancy,” she said. Gabrielle Union described dealing with infertility and having people constantly speculate about her body as her pelvic area distended and retracted during treatments.  

According to a 2021 article from Frontiers in Nutrition, “While conversations about weight stigma have historically centered on individuals who are classified with overweight or obesity, evidence suggests that those classified as underweight also experience stigma that exacerbates poor health.”  

Chadwick Boseman, who recently received a posthumous star on the Hollywood Walk of Fame, was openly criticized for his noticeably thinner appearance before the public learned that he was dealing with colorectal cancer. Colorectal cancer is prevalent in the Black community. The weight loss was laughed at by some online who thought his lifestyle was contributing to it. 

His case was an example of how one’s appearance might not tell the whole story about what they are experiencing.  

Publicly Speculating About Someone’s Body Can Impact Their Mental and Physical Health  

According to the International Journal of Obesity, weight stigma can lead to unhealthy behaviors and poor outcomes.  

Health indicators don’t just live on the scale. They can exist in your head as well.  

“Commenting on someone’s weight when they are experiencing a weight eating disorder or just challenges around weight loss or weight management actually is a trigger,” said Williams.  

Unsolicited comments can cause someone stress. 

A 2025 article from Frontiers in Psychiatry reports that “Weight stigma, or social devaluation based on an individual’s body size or weight, is directly related to greater depressive and anxiety symptoms.”  

“I think that we should be very careful about what we say because it may have unintended consequences,” added Ohuoba.  

On this season of Married To Medicine, Dr. Jackie Walters asked newcomer Brandi Milton if she had an enlarged thyroid on camera. Walters issued a public apology later, acknowledging that her actions could have been hurtful.  

“We all could benefit from having a little more empathy, considering how our words and judgements may impact others,” said Ashley Goodwin LCSW. “Commenting on these suspected disorders also adds to the stigma.”  

Ohuoba noted that speculating about someone’s health based on their appearance without their consent can be damaging. 

“I don’t think it’s fair,” she said. “They’re not giving you solutions, they’re not giving you treatment, they’re not giving you anything other than their opinion, which may be harmful.”  

The post What the Wicked Discourse Around Ariana Grande and Cynthia Erivo Reveals About Weight Stigma appeared first on Black Health Matters.

Here are some foods and beverages that may worsen urinary urgency — and why cutting back could offer real relief:

Beverages

Coffee and Other Caffeinated Drinks

Caffeine doesn’t just wake you up—it wakes your bladder up, too. Caffeine acts as both a diuretic (increasing urine output) and a bladder irritant (enhancing bladder sensitivity). That espresso shot, cup of tea, or even hot cocoa can send your bladder into overdrive.

Soda and Carbonated Beverages

Carbonation can stimulate the bladder lining, which causes urgency. Additionally, sodas often contain caffeine, sugar, or artificial sweeteners, each of which can trigger symptoms on its own.

Alcoholic Beverages

Alcohol dehydrates and irritates the bladder, while also increasing urine production. Even one drink may increase bathroom visits. Consider limiting yourself to a single serving if you’re dealing with OAB.

Too Much (or Too Little) Water

Hydration is essential, but overdoing it can overwhelm the bladder. Drinking too little concentrates your urine, which irritates the bladder. It is recommended to consume 6–8 glasses of fluids per day, letting thirst guide you.

Foods

Cranberries

While cranberry juice may help prevent UTIs, its acidity and diuretic effects can worsen urgency in people with OAB. It flushes the system but may cause more frequent bathroom trips.

Spicy Foods

That spice from hot sauce, wasabi, or pepper flakes doesn’t just ignite your mouth; it may also inflame your bladder lining. This irritation can worsen urgency and frequency. If you love spice and flavor, try cooking with herbs instead of heat-heavy spices.

Processed Foods

Highly processed foods often contain artificial preservatives, sweeteners, and additives. These are ingredients known to aggravate bladder symptoms. Choosing whole and minimally processed foods is a safer alternative for bladder comfort.

Chocolate

Chocolate contains caffeine and can increase bladder sensitivity. If it’s your go-to treat, consider switching to white chocolate (no caffeine) or dark chocolate (more cocoa, less sugar) to minimize irritation.

Citrus Fruits and Other Acidic Foods

Grapefruits, oranges, cranberry juice, and tomatoes are all acidic enough to irritate the bladder. While citrus provides nutrients, the acidity can increase urgency for people with OAB. You can opt for gentler fruits like apples, pears, or blueberries.

Ingredients

Sugar and Artificial Sweeteners

Both real sugar and sugar substitutes such as Splenda, Equal, Sweet’N Low, and even honey can irritate the urinary system and worsen OAB symptoms. Cutting back on or eliminating sweeteners may provide noticeable relief.

Raw Onions

For some individuals, consuming raw onions can irritate the bladder. Cooking them makes them milder and easier to tolerate, and shallots are a gentler alternative.

Tomatoes

Tomatoes and tomato-based sauces are naturally acidic and may irritate the bladder. Reducing acidity in sauces may make it easier to tolerate. Try adding shredded carrots, a splash of cream, or a tiny pinch of baking soda to neutralize the acidity. Overall, small changes to your diet can make a big difference in bladder comfort. Paying attention to your triggers and adjusting what you eat and drink can help you regain control and reduce frequent bathroom trips.

The post Here Are 11 Foods That Trigger An Overactive Bladder appeared first on Black Health Matters.

A Holistic Approach to Oral Health

To learn more, Black Health Matters sat down with Dr. Anjali Rajpal, a Beverly Hills-based dentist known for her holistic approach to dental care, who describes herself as a practitioner of the art of dentistry. Dr. Rajpal explained how pumpkins support our oral health, the connection to overall wellness, and how small daily changes can make a big difference in long-term health.

Pumpkins are Rich in Beta-Carotene (Vitamin A), plus Vitamin C and Minerals.

BHM: Beyond the fall flavor, what makes pumpkin such a powerful superfood for our teeth and gums?

Dr. Rajpal: Pumpkins are similar to carrots in color, which means they’re rich in beta-carotene that converts into vitamin A. This supports tissue repair and the mucous membranes in the mouth. Pumpkins also contain vitamin C, which helps reduce inflammation, and minerals like zinc and magnesium, both of which have anti-inflammatory properties. These nutrients help strengthen enamel, remineralize the tooth surface, and protect the mouth from bacterial invasion and erosion.

Vitamin C helps reduce inflammation and enables you to resist cavities.

BHM: Can you specify which vitamins and minerals play the most significant role in oral health?

Dr. Rajpal: Vitamin A, vitamin C, zinc, and magnesium are the main ones. Vitamin C is highly antioxidative, which helps reduce stress and inflammation in the tissues. This allows the teeth and gums to help resist cavities, decay, and general wear.

Your Pumpkin Spiced Latte Will Not Give You Oral Health Benefits

BHM: How should people consume pumpkins for oral health benefits — is it just by eating them, or can it be applied directly to the mask?

Dr. Rajpal: It doesn’t really matter whether you eat or drink it—it’s more about how you consume it. Avoid pairing pumpkins with refined sugar, since sugar increases inflammation and the risk of cavities. Instead, combine it with natural ingredients like cinnamon or bananas for sweetness. The key is to consume it in a non-sugary form.

BHM: How does eating pumpkins affect not just our teeth but our overall oral wellness?

Dr. Rajpal: It nourishes the gums and enamel, helps fight oxidative stress, and balances the oral microbiome, which strengthens the foundation of your smile. You want to minimize harmful bacteria and maintain balance in your mouth’s natural ecosystem. Good nutrition supports mineral balance, promotes cellular repair, and contributes to overall health, all of which lead to a healthier smile.

Daily Habits for Maintaining a Bright, Healthy Smile

BHM: What are your top daily habits for maintaining a bright, healthy smile?

Dr. Rajpal: The most crucial thing is mechanical removal of plaque. The plaque is soft, so a soft-bristle toothbrush works perfectly. Brush all surfaces of the teeth and angle the bristles slightly under the gums to clean along the gum line. Flossing is just as important—it’s the only way to clean between tight contact points. Go slightly below the gumline to remove bacteria that collect there. Brush at least twice a day and floss once a day. Mouthwash is also great. I recommend natural ones with essential oils rather than synthetic flavorings. Iodine salt is antibacterial and helps reduce bacterial load, especially for patients with mild gum disease or deeper gum pockets. Lastly, an alkaline-based diet is essential. Too much acid causes inflammation and breaks down the tooth structure. Leafy greens and other alkaline foods create an environment where bacteria are less likely to thrive.

BHM: Can you give examples of what an alkaline diet includes?

Dr. Rajpal: Leafy greens are a significant component, along with fresh fruits that aren’t high in sugar, like blueberries and raspberries, which are also rich in antioxidants. Nuts, seeds, beans, and non-starchy vegetables are great as well. On the other hand, acidic foods include soda and sugary juices. Constantly sipping on sweet drinks exposes your teeth to acid for long periods. It’s better to eat or drink and then give your mouth a break so your saliva can naturally cleanse it. Meats, grains, and processed foods tend to be more acidic and contain chemicals that stress the immune system. Crunchy fruits and vegetables help naturally clean your teeth as you eat them, which is another bonus.

What to DIY and What to Leave to the Pros

BHM: What advice do you have about popular social media whitening hacks and over-the-counter whitening products?

Dr. Rajpal: Many over-the-counter products contain preservatives that can become acidic and irritate enamel. I’ve had patients come in using whitening toothpaste that’s too abrasive, so I tell them to switch to something gentler, like Sensodyne or MI Paste. MI Paste helps remineralize tooth structure with calcium and phosphate and reduces sensitivity. That’s why I recommend professional whitening in a dental office — we use pure hydrogen peroxide without harsh chemicals. It’s safer and less likely to cause sensitivity. It’s always better to use products that help strengthen enamel instead of stripping it down.

BHM: What small changes can people make at home that can have a significant impact on their oral health?

Dr. Rajpal: If you’re not effectively removing plaque with a manual toothbrush, consider switching to an electric one. The key is to let the brush do the work—hold it in place and slowly move it from section to section while slightly angling the bristles toward the gums.

For those with braces, wires, or gum recession, I recommend the Sonicare Power Flosser or a Waterpik. These water jets help clean between teeth and in areas that brushes and floss might miss.

Oil pulling with coconut or sesame oil is another excellent option. You rinse with it before brushing to help dislodge bacteria. Coconut oil is antifungal and antibacterial—so it’s safe, natural, and beneficial for your mouth.

 Pumpkins may be a fall favorite, but their benefits last all year long.

From protecting enamel to reducing inflammation, pumpkins remind us that oral health is deeply connected to overall wellness. Dr. Rajpal stresses the connection between oral inflammation and overall bodily health, citing its links to conditions like heart disease and diabetes, among others.

She also advocates for improving access to dental care and nutrition education in underserved communities. Through her work with Face Forward, a nonprofit that helps victims of abuse by reconstructing their smiles, Dr. Rajpal continues to show how oral health can restore not only confidence but also hope. This fall, let the spirit of the pumpkin season inspire you to evaluate your oral health. Take this opportunity to review the simple, everyday habits that contribute to a healthy smile.

Resources

Pumpkins are a Dental Health Superfood

The American Journal of Medicine

The post How Pumpkins Can Improve Our Oral Health appeared first on Black Health Matters.

For many, though, autumn still feels busy. The calendar fills, and expectations pile up. But this season can be something else, a reset, a return to yourself, a chance to feel more grounded.

We spoke with clinical pharmacist Dr. Christina Madison and therapist Nedra Glover Tawwab, a New York Times bestselling author, to explore how to navigate this season with greater ease and clarity.

Calm Mornings

Picture a morning that doesn’t start with a screen. The blinds are cracked just enough to let in the light. There’s a warm drink in your hands, and nowhere you need to be just yet.

“Honoring rest without guilt means recognizing that productivity isn’t just measured by constant action,” said Nedra Tawwab. “It’s also about our ability to recharge and reflect.”

That kind of intentional rest can be a cue to check in with your health. According to Aflac’s Wellness Matters Survey, 9 out of 10 Americans have delayed routine checkups and screenings that could help catch issues early. Slowing down is actually a form of self-care.

She encourages people to listen to their natural inclination to slow down, especially when they feel run down or overworked. “Giving ourselves permission to pause, savor quiet moments, and trust that rest is an essential part of growth” is key, she said.

Dr. Christina Madison agrees that fall is a good time to check in. “Shorter days and quieter weekends can be a great opportunity to check in on both your mental and physical health,” she said. “Consider pursuing mindful activities that can help manage stress and pass the time when you’re not able to get outdoors or see friends and family as much, such as reading, cooking, yoga, or journaling.”

Feel-Good Movement

Movement in fall doesn’t have to be intense. It can be restorative. You can make your movement meet you. Stretch in the living room. Dance while dinner simmers. Stroll through a park with leaves crunching underfoot.

“As the colder months approach, one of the first healthy habits people often falter on is their workout routines,” said Dr. Madison. “It’s easy to feel lazy about our physical fitness as the temperatures start to drop and the days are shorter, but the key is to stay on top of it and make movement enjoyable.”

She recommends indoor movement options, such as yoga or walking, to keep your body active without facing the cold. “Moving your body is not only good for your physical health but also your mental health,” she said.

Tawwab adds that rest is not a sign of weakness. “We should reach out for support from trusted friends, family, a therapist, or even a primary care physician to talk about how we are feeling,” she said. “Above all, we should remember that it is ok to move at our own pace.”

If you’re feeling unusually tired or burned out, it may be worthwhile to consult a healthcare provider. Remember, your physical, mental, and emotional health are all connected.

Eat What Supports You

Yes, nutrients matter. But what matters just as much is how they show up in meals that support you.

Dr. Madison recommends leaning into seasonal vegetables like carrots, sweet potatoes, and leafy greens. “They’re packed with nutrients that naturally support your overall health,” she said.

If you’re considering new supplements or experiencing changes in your energy levels, it’s a good idea to consult with your healthcare provider. Fall can be a time when underlying issues surface, and early conversations can help you feel more informed and prepared.

It’s not only what’s in the dish, but how it supports you. That could mean adding grains like brown rice, oats, or quinoa to your meals. Try cooked vegetables like sweet potatoes, carrots, or squash. Leafy greens, such as those with lemon or vinegar, can support digestion. Garlic, turmeric, and olive oil also offer benefits, especially when paired with something warm and filling. These ingredients can work together to support energy, mood, and immunity.

Hydration is essential in the fall, but it can manifest differently than in summer. Alongside water, try warm drinks that support digestion and circulation. Herbal teas, such as ginger, cinnamon, or nettle, can be soothing. Broths made from vegetables, bones, or mushrooms offer minerals and warmth. Sipping them slowly can help calm the nervous system and support gut health.

This is all about eating in a way that feels good for you this season.

Elevate Your Space

This is the season to soften your space. Think warm lighting, cozy textures, and scents that evoke a sense of calm.

“To stay grounded in the fall, I recommend creating a space in your home or office that feels calm and comfortable,” said Dr. Madison. “Your home should be your sanctuary.”

She suggests cozy lighting, relaxing scents from candles or oil diffusers, and even creating a reading nook. “Many studies have shown that when your space is more cluttered, it can directly impact your mood and productivity,” she said.

Try layering blankets, switching to warmer bulbs, or placing a favorite book within reach. Even small changes can shift the energy of a room.

Protect Your Peace

Life doesn’t slow down just because the season changes. That’s when boundaries matter most.

“During the fall, animals hibernate to recover and restore their energy,” said Tawwab. “Perhaps we can take a cue from nature and practice wisdom regarding how we use our energy during the fall months.”

She recommends setting limits on work hours, saying no to extra commitments, and prioritizing physical health. “Boundaries around technology and social obligations are important for us when it comes to ensuring we have time to recharge after a busy day or week,” she said.

For those navigating grief or emotional fatigue, Tawwab suggests simple grounding practices. “Try to get outside to breathe in some fresh air, go for a walk, or even just open the blinds to consume as much natural light as possible.”

Let It Go, Let It In

Fall can be a season of release. Nedra Tawwab encourages us to let go of the pressure to perform and embrace who we are. “Let go of the expectations you have about how you ‘should’ show up,” she encourages. “Instead, embrace who you are during this season.”

Connection may look different right now, but it still matters. “We are the stewards of our mental, physical, and emotional health, and we are more empowered than we think.”

With intention and grace, this season can feel softer, more honest, and more yours.

Resources:

The Public Health Pharmacist

Nedra Tawwab

Wellness Matters | Aflac

The post Your Guide to a Fall Reset appeared first on Black Health Matters.

Also known as Chef Lex, Aquino is the executive director of the Brownsville Community Culinary Center.

Chef Lex Talks Being a Culinary Instructor in Harlem

He has deep connections to the Harlem community. He shared what he learned observing as a community member educating congregants of a church on Saint Nicholas and as a culinary instructor at Harlem Children’s Zone. Chef Lex worked to educate the children in the Harlem community on how to eat healthier as a part of that role. He presented them with information on how to make better choices that would support their health.

“What I discovered in my time while I was here in Harlem working with such a special group is that food is a relationship that we have with ourselves,” said Aquino. “Every single day we have a conversation with ourselves through a plate, where we make a choice and typically, it’s a choice that we enjoy.”

How the Foods We Choose to Eat Reflect Our Lives and Cultures.

He emphasized the many parts of life that are reflected in the food we choose to eat. Our celebrations, our sadness, our sacrifices, our core values, according to Aquino, can all eventually be found at the bottom of our bellies. He described the way food intersects with our personal and collective histories. Food choices can reflect where you are from and who you are tied to. “We make a statement to ourselves of love, of care, of cultural connection, of communal connection, and so, no matter what systematic experiences that we’re having, we can always empower ourselves through the conversation of food,” he continued.

Some of the nutrition issues faced by Black communities are systemic, but others are modifiable with changed behavior. “Proper nutrition offers one of the most effective and least costly ways to decrease the burden of many diseases and their associated risk factors,” according to the Journal of Nutrition.

 We Can Address Risk Factors in Our Community By Starting With the Youngest Among Us

Risk factors can start earlier for some than others. The Journal of the American College of Nutrition reports that “Childhood overweight and obesity can be prevented through improved diet quality, thus warranting intervention programs aimed at increasing access to healthy foods and improving food choice.”

These interventions are beneficial for young Black people who are at a higher risk for. Sometimes they require support to shift their habits or go out of their comfort zones.

Aquino shared some unique experiences he had observing young people in the Harlem area who required intervention to make improved dietary choices. “I had the pleasure of bringing that conversation to some young folks in Harlem that needed empowerment,” he said. “They needed self-esteem to go beyond just what they were experiencing in their schools, experiencing in the streets, even experiencing amongst their friends.”

Chef Lex Talks About His Program in Brownsville

He has gone on to work in the community of Brownsville, Brooklyn.

At the Brownsville Community Culinary Center, he “provides free, world-class culinary vocational training to Brownsville residents.” “We are a workforce program primarily,” he said. “We pay our students to be a part of the training.”

“There’s no financial barriers for them as they’re going after a career path,” he added. His work contributes to the economic and physical well-being of the community.

Students Learn How to Use Nutrition as Preventive Medicine

The training provided to students in the program centers not only on flavor but also on function. Participants learn how to use nutrition as preventive medicine. They bring that to their professional work in the culinary field and into their homes. They learn to make balanced plates that provide fulfillment without being too saturated with fat, sugar, or carbohydrates.

Their efforts are sorely needed in an area plagued by illnesses associated with poor nutrition.

Brownsville Has a High Rate of Diabetes

“Brownsville is home to some of the most challenging demographics of folks, and of all of the five boroughs, we have the highest rate of diabetes,” he said. The New York Department of Health reports that “The rate of avoidable adult diabetes hospitalizations in Brownsville is the highest in the city, more than twice the Brooklyn and citywide rates” and “40% of Brownsville adults consume one or more sugary beverages per day, the second-highest rate in the city.”

Diabetes management efforts require the development of a balanced diet that can be maintained by the person managing the illness. He demonstrated how easy it is to create a recipe suitable for people with diabetes.

He prepared a light melon salad that gave zest without syrup and a flavorful pumpkin pesto salad that didn’t pack on the carbs.

The Importance of Incorporating Cultural Awareness into Healthy Meals

Aquino offered attendees examples of dishes they could recreate at home to mind their health without abandoning their taste buds. Cultural awareness can improve dietary outcomes. The dishes were developed in his Brownsville space to translate cultural ingredients into healthy meals for those affected by health issues.

“We are constantly testing recipes to make sure they are culturally relevant,” he said. He explained that you don’t have to douse something with sugar or salt to enjoy it. “The flavor equation is taste plus texture plus memory,” he said.

Aquino smiled as his helpers walked through the aisles, handing over plates to attendees who shared how much they enjoyed the snack. He shared how much the moment meant to him.

“I like to think. That, at the core of it, being healthy should equal being happy. Because what’s the point of taking care of yourself if you’re not able to enjoy yourself?”

Resources

Journal of Nutrition

Journal of the American College of Nutrition 

New York Department of Health: Brownsville

American Journal of Medicine

Clinical Liver Disease

The post Prevent Chronic Diseases Before They Happen appeared first on Black Health Matters.

The answer is not simple, but it is evolving. While no single ingredient can stop cancer, research continues to show that diet may influence how prostate cancer behaves, especially in its early stages. In a healthcare system that often misses the mark for Black men, food offers a way to take back some control.

What the MEAL Study Taught Us

The Men’s Eating and Living (MEAL) study was one of the first large-scale trials to explore whether increasing vegetable intake could influence prostate cancer progression. Men with early-stage prostate cancer were randomized to receive counseling aimed at raising their vegetable consumption to at least seven servings per day, with a focus on cruciferous and carotenoid-rich vegetables. The control group received written dietary guidance without structured support.

After two years, researchers found no significant difference in tumor progression. However, the study demonstrated that men can change how they eat and maintain those changes. That foundation has shaped newer studies with stronger outcomes.

What We Know Now About Diet and Prostate Cancer

Recent research from Johns Hopkins has added clarity to how diet may shape prostate cancer outcomes. In a study of 886 men with low-grade prostate cancer on active surveillance, researchers found that those with higher Healthy Eating Index scores were less likely to see their cancer progress. For every 12.5-point increase in HEI score, the risk of moving to a more aggressive stage dropped—15 percent for grade group 2, and 30 percent for grade group 3.

The Healthy Eating Index is a way to measure how well someone’s diet aligns with national nutrition guidelines. It doesn’t require strict meal plans or expensive ingredients. Instead, it favors everyday foods that support the body and reduce inflammation. That can include familiar staples like collards, black-eyed peas, sweet potatoes, okra, brown rice, and leafy greens. It’s not about cutting everything out. It’s about building meals that work with your body, not against it.

Foods That Support Prostate Health

Certain foods may help the body respond better to prostate cancer. They won’t cure it, but they can support your health in ways that matter.

Tomatoes, especially when cooked, release a compound called lycopene. It’s an antioxidant that may help slow cancer growth. Think tomato sauce, stews, or roasted tomatoes. Heat makes it easier for your body to absorb and use.

Vegetables like broccoli, cauliflower, and Brussels sprouts contain natural chemicals that help clear out toxins. These are easy to steam, sauté, or toss into a stir-fry.

Fish like salmon, sardines, and mackerel are rich in healthy fats that calm inflammation. Two servings a week is a good place to start.

Green tea and pomegranate juice are packed with antioxidants that may help protect prostate cells. Some studies suggest they can help lower PSA levels, which is one way doctors track prostate cancer. PSA stands for prostate-specific antigen, a protein made by the prostate. When levels rise, it can be a sign that cancer is growing or becoming more aggressive.

Pumpkin seeds offer zinc, which supports prostate function. They’re easy to sprinkle on oatmeal, salads, or roasted vegetables.

Berries such as blueberries, raspberries, and strawberries are full of nutrients that fight stress in the body. Fresh or frozen, they’re simple to add to breakfast or snacks.

Leafy greens like spinach and kale help reduce inflammation and support overall health. You can blend them into smoothies, cook them down with garlic, or serve them with grains.

For a more detailed breakdown of foods to eat and avoid, explore the University of California, San Francisco’s Diet Recommendations Pamphlet.

Why This Matters for Black Men

Black men are more than twice as likely to die from prostate cancer as white men. According to the American Cancer Society’s 2025 report, they face a 16 percent higher mortality rate despite only a 4 percent higher incidence. This gap reflects systemic failures in early detection, access to guideline-based care, and inclusion in clinical trials.

Between 1991 and 2022, cancer mortality among Black men aged 40 to 59 declined by up to 67 percent. That progress is real, but it is not universal. It stems from reduced smoking rates and treatment advances, not from structural change. Black men continue to be diagnosed later, treated less aggressively, and excluded from the research that shapes care.

Lifestyle shifts offer a form of agency in a system that rarely prioritizes Black health. Food is not a replacement for treatment, but it can be a powerful ally.

Steps You Can Take Today

If you or someone you love is navigating prostate cancer, here are shifts worth considering:

• Add fatty fish like salmon or sardines twice a week.
• Use olive or avocado oil instead of seed oils.
• Incorporate beans, lentils, and whole grains regularly.
• Cut back on fried and ultra-processed foods.
• Include cooked tomatoes, cruciferous vegetables, and berries in weekly meals.
• Sprinkle in flaxseed or chia for plant-based omega-3s.

Always consult your care team before starting supplements or making major dietary changes.

Changing your diet will not erase a diagnosis. But it can support your body, your treatment, and your future. For Black men facing higher risks and fewer resources, food is care. It’s a way to stay present, stay grounded, and stay involved in your own healing.

Resources:

A Randomized Trial of Diet in Men with Early Stage Prostate Cancer on Active Surveillance: Rationale and Design of the Men’s Eating and Living (MEAL) Study (CALGB 70807 [Alliance]) – PMC

Slowing Cancer Through Better Eating | Johns Hopkins Medicine

P8-II-Diet_Guide_web [2].pdf

Cancer statistics for African American and Black people, 2025

The post Can Your Plate Protect Your Prostate? appeared first on Black Health Matters.

Truvillion is joining us as one of the cohosts of the BHM  Harlem Week 2025 Health Summit & Expo.

He wants us to know that we can learn to eat differently.

“That you have options to understand how the way that we are eating, the mac and cheese, the processed food, all the time is slowly killing us,” he explained.

“With more education, we wouldn’t be consuming the foods like that, and understanding that you can take care of yourself inside out.

Who Inspired Him to Try a Plant Plant-Based Diet?

Today, Truvillion has been fully committed to a plant-based diet since 2016. Erica Ash, in the BET drama  In Contempt, in which they co-starred.

“She was plant-based, and I was watching her discipline. She was telling me about Dr. Sebi, these cleanses, and how they helped her. I was number five on the call sheet, and she was number one. And I remember thinking to myself, to get to that next level, I need more discipline,” he said.

After shooting in Toronto for six months, he returned home and began planning for the future. Generally, he future-paces four to five years in advance.

But the native New Yorker, who grew up in Southeast Queens, also began looking at his life and habits.

“I have family coming over to the house. And have a drink. I go to this red carpet, have a drink. And go to this event and I have a drink,” he recalled.

“I’m at this function, and I have a drink. I look back and say, Damn, I’ve been drinking for months.”

Making the Decision to Try a Plant-Based Diet

The actor asked himself when he last practiced self-discipline and decided to challenge himself and order the advanced cleanse. It was an expensive purchase, so Truvillion committed to sticking with it.

A self-professed good cook, there were things in his pantry he could no longer use, which took some getting used to.

“I had to find all these new ingredients and new alkaline foods. And I went on this journey. And I walked in the dark for like, four to five months,” Truvillion pointed out.

“But when I got to the other side. I’m not going back. As much as I love my salmon, as much as I love my lollipop lamb chops, as much as I love my halibut and my turkey burgers and my buffalo wings.”

What Does He Like to Cook Now?

Truvillion says that his mood drives his palate. “I could go from making plant-based tuna out of chickpeas and walnuts to making a vegetable plant-based lasagna with plant-based cheese and ricotta cheese,” he recounted.

And stuff in there to make a lobster roll with lobster mushrooms, or, almost like a Philly cheese steak with morel mushrooms.”

He is not one of those plant-based purists. His family still gathers at his home for big occasions. He still fixes some of their favorites, including mac and cheese.

“There hasn’t been any fish or anything on my stove, particularly in a long time, but I made Mac and cheese and some other things for family,” he said.

And Truvillion may even eat a piece of chocolate now and then.

“I look at my grandfather, who lived to be 99. You could do anything you want in this world, just in moderation. I’m more on the lighter side of things. So if I have something that ain’t on the list, I’m good.”

Five Food Switches

The multihypenate, who can add another title to his roster, is also an entrepreneur, and says sometimes making some simple shifts in your diet can make a big difference. Here are his five suggestions:

• Try dates or agave instead of white sugar
• Try Pink sea salt instead of white salt
• Consume food containing seeds
• Add Key limes to your diet
• Add Sea Moss to your diet

Editor’s Note: Always check with your doctor, especially if you have any underlying conditions.

Be sure to check out Tobias Truvillion in-person or virtually at the BHM 2025 Harlem Week Summit & Expo. Check out this link for registration information.

The post Tobias Truvillion Believes Food Can Be Medicine appeared first on Black Health Matters.

Several videos include “body checking,” which is when a person repeatedly and excessively examines their body and measures their weight.

@dailyedthoughts I feel so discussting, but I’ll be better tomorrow #modivation #wl #fyp #binge #wieiad ♬ Child Psychology – Black Box Recorder

@bones_and_nothing_else Healthy meals #dietcoke #love #fyp #lifestyle #hungry #zerosugar #ednotedsheerannn #healthy #yummy ♬ original sound – 𝘮𝘪𝘢 ༅࿐

@propessor_igat ITS HARD THO#PropFit #gymrat #MYWORKOUTOUTFIT ♬ Coco Jamboo – Mr. President

Content That Highlights Dangerous Habits

Other videos include unhealthy eating habits, such as consuming a very low number of calories, which can be observed in the “What I eat in a day” videos. They may also include excessive exercising, the use of non-prescribed weight loss pills, weight loss transformations, and low-calorie recipes.

Several terms have been adopted to promote excessive skinniness, including “nothing tastes better than being skinny,” “is it an outfit or are you just skinny,” and “be the smallest in the room.”

 These Videos Can Promote Unhealthy Practices

These videos are often masked as inspirational, featuring inspirational music in the background or captions. These inspirational captions can make it seem like these behaviors are healthy and positive when they are very dangerous. One can internalize these habits and continue engaging in disordered eating or obsessive patterns.

There is a concern that these videos can cause depression or anxiety, or even cause or exacerbate eating disorders such as anorexia nervosa or bulimia. Eating disorders are unfortunately not something that can be easily controlled and can have a long-lasting negative impact on one’s life.

These eating disorders have become much more prevalent in recent years, as one study shows a 15.3% increase in eating disorders during the pandemic.

We Are Impacted by Eating Disorders Too

While eating disorders such as anorexia nervosa and bulimia nervosa have been stereotyped as issues only affecting white people, this idea is highly flawed. According to the National Eating Disorders Association (NEDA), eating disorders “affect people from all demographics of all ethnicities at similar rates. People of color — especially African Americans — are significantly less likely to receive help for their eating issues.”

According to a study published in the International Journal of Eating Disorders, “Black teenagers are 50% more likely than white teenagers to display bulimic behavior such as bingeing or purging. Though this is true, treatment rates for black teenagers were substantially lower than for white teenagers.

According to a study performed, of 76 women who have had an eating disorder, 28.1% of the white women received treatment while 5.3% of the black women received treatment for the eating disorder. These disparities highlight just how vital it is to both address inequalities in healthcare and to stop harmful social media trends such as #Skinnytok. #Skinnytok can lead to disordered eating behaviors, especially amongst underrepresented groups who may not see themselves in the mainstream narratives of recovering from eating disorders.

What is TikTok Doing to Help?

As of June 2, 2025, TikTok has removed the hashtag #SkinnyTok to protect children online. If the hashtag is searched, TikTok will provide a link to resources that can be visited for help, such as the phone number for the National Alliance for Eating Disorders: 866-622-1635.

Here’s What To Do When You See a Video.

Though TikTok has removed the hashtag #skinnytok, there are still ways that people can post these videos and avoid having them taken down. For example, people have used the captions to bypass the hashtag removal, including misspelling skinnytok as “skinnyt0k” or “sk1nnytok” or referencing eating disorders in some way.

• If you come across this video, there is a feature on TikTok where you can click “not interested.” When you do, TikTok can remove videos like these from your FYP, for your page feed.
• You can also report the video or block the creator of the video.

Resources

Black, Indigenous, and People of Color (BIPOC) and Eating Disorders, National Eating Association.org

International Journal of Eating Disorder, : Binge Eating and Binge-Eating Disorder in Black Women: A Systematic Review.”

The post The Scary Truth about #Skinnytok appeared first on Black Health Matters.

Chef Lex recalled how his dad learned about new health trends and implemented them into the meals he cooked. “Every other week, he’d tell me about a new superfood he learned about, and we would have that food all week long,” he said.

“I remember garlic week very distinctly. I remember when he found out about walnuts, and we (my siblings and I) would make our granola with walnuts,” he continued.

“But my father was a huge inspiration to my beginning a career in cooking.”

Cultural Heritage and its Connection to Health

When he was growing up, Chef Lex’s Puerto Rican father and Trindadian mother instilled a sense of self-worth in him and his siblings. His parents’ formative years coincided with the era of Black nationalism, a movement that celebrated African pride and Caribbean heritage. “Health was a huge part of it, especially because I have a West Indian background,” he pointed out.

“They were all about home remedies and holistic healing. And food was at the center of that. So as a family, we were constantly searching for healthy ways to enjoy  things that we liked culturally, but in a healthy way.”

One of the things Chef Lex will discuss is how to make healthy substitutions at the upcoming BHM Harlem Week 2025 Health Summit & Expo. The event will take place at Riverside Church on August 14, 2025, from 8:00 a.m. to 5:00 p.m.

Healthy Remedies From the Earth

Alex’s grandmother’s Florida home had a flourishing herb garden. However, she was not above stopping her car if she saw one she could use on the side of the road. “She’d pull up some weeds, and she’d be like, Tell me whatever it is, and then we’d go home, and she’d boil it into some tea, and we’d have to drink it,” he laughed.

“But my grandmother could grow so much more than we could in New York; she would grow Aloe. I mean, she had something in her backyard that was a healing element for anything, Milk Thistle,” he continued.

The Lessons He Learned Still Apply

What is significant is how his siblings and he still incorporate elements of that upbringing into their lives today. The chef explained that during the COVID-19 pandemic, his mother developed an herbal remedy that helped them all recover more quickly.

He has an older sister and a younger brother. He and his sister both have children. During the winter, they are given what they have dubbed “Nanna medicine.”

“It’s a combination of garlic, red onion, fresh turmeric, lemon, manuka honey, and ginger. Blends it up, and then you take a spoonful during the wintertime; they all know they have to take a spoonful a day so that they don’t care for it,” the chef said.

He thinks it’s funny because if they had to take Buckley’s, they might complain more.

The Work of The Brownsville Community Culinary Center

Since 2018, Chef Lex and the entire team at the Brownsville Community Culinary Center have been creating career opportunities, providing tools for healthy living, and so much more in the heart of Brownsville.

The mission of the Brownsville Community Culinary Center is to provide free, world-class culinary vocational training to residents of Brownsville through our culinary training program. We collaborate with numerous site partners to provide a safe and comfortable space where neighbors can access fresh, healthy, affordable, and culturally relevant foods, prepared by training program participants who are apprenticing alongside industry professionals. The BCCC is available to community groups seeking to organize and address issues affecting the neighborhood, as well as to celebrate, relax, learn, train, and enjoy each other’s company.

The Programs

While the program initially targeted Brownsville, it has attracted students interested in the culinary arts from all over New York City, aged 18 to 40. Before the COVID-19 pandemic, the center had a functioning cafe and restaurant, where the community could come in and enjoy a healthy meal. However, it will require some funding to get those up and running again. It is a 24-week program consisting of 16 weeks of training and an eight-week internship to secure employment.

However, the heart and soul of the programs are running at full speed, their workforce development programs. “A culinary,  pastry, and maintenance training in a well-equipped kitchen,” he explained.

What They Did During the Pandemic

Another program they are doing grew out of the work they did during the pandemic. “We did a lot of work around food insecurity and health and wellness. The community came to know us as a place where you can get affordable, healthy food,” Chef Lex continued.

The Brownsville Community Culinary Center distributed 10,000 meals a week during the pandemic in partnership with World Central Kitchen, and they have since expanded that work.

Cooking to Manage Chronic Disease

“Most recently, we implemented a ‘Food as Medicine’ initiative as a pilot program, aligning us with the 1115 waiver of Medicaid, which provides funding through insurance for individuals to receive produce bags and medically tailored meals prescribed to them,” Chef Lex said.

“One of our biggest programs is creating meals certified by a registered dietitian that are sensitive to individuals with diabetes, hypertension, or any other chronic disease. That’s diet-related,” he continued.

“Our meals are tailored to support their recovery, to support the prevention of and the management of those chronic diseases. Students are learning to cook, and we use it as a kind of canvas for them to paint on with their culinary skills. This program is an opportunity to heal our neighbors with the food that we cook.”

Join us at the BHM Harlem Week 2025 Summit & Expo

Come out and hear some of Chef Lex’s tips on cooking great food but making healthier choices that don’t sacrifice the flavor—especially if you are managing a chronic disease or trying to prevent one.

 

View this post on Instagram

 

A post shared by Brownsville Comunity Culinary Center (@brownsvilleccc)

For more information on registering for the BHM Harlem Week 2025 Health Summit & Expo, either in-person or virtually. Click here.

The post Chef Lex: Using Food as the Pathway to Health appeared first on Black Health Matters.

That kind of gap didn’t happen overnight, and closing it takes more than awareness. It means making tools that meet people where they are. That’s why we put together this guide, to break down what foods to avoid, what to focus on, and why it all matters when you’re living with this disease.

Foods to Avoid (and Why)

Certain foods can worsen your condition. Here are a few things to be aware of.

High-Risk Animal Products

Raw or Undercooked Seafood

Sushi and oysters might be trendy, but they’re risky for anyone with liver disease. Raw shellfish can carry bacteria like Vibrio vulnificus, which the CDC warns can cause life-threatening infections in people with liver conditions.

Organ Meats (Especially Liver)

It sounds ironic, but eating liver when you have liver disease is a bad idea. Organ meats are rich in heme iron, which can accumulate in the liver and exacerbate oxidative stress. According to the National Library of Medicine, excess iron is linked to faster progression of liver fibrosis in people with hepatitis C.

Processed Foods and Inflammatory Beverages

High-Sodium Foods

Not only does salt raise blood pressure, but it also contributes to fluid retention and swelling, especially in advanced liver disease. Most experts recommend limiting sodium to no more than 2,300 mg per day and ideally closer to 1,500 mg, especially for people with liver disease, where fluid retention can become a serious complication. That’s in line with guidance from the American Heart Association, and it’s echoed by liver specialists when managing conditions like cirrhosis or hepatitis C.

Alcohol

There is no sugarcoating for this one; alcohol is directly toxic to liver cells. Even small amounts can accelerate liver damage. Researchers believe alcohol may weaken the immune system and make it easier for the virus to take hold.

But the bigger issue is what happens after the infection. Alcohol accelerates liver scarring, also known as fibrosis, increases the risk of cirrhosis, and can interfere with hepatitis C treatment. One study from the U.S. Department of Veterans Affairs found that people with hepatitis C who drink heavily have 16 times the risk of developing cirrhosis compared to those who don’t drink at all.

Sugary and Ultra-Processed Foods

Refined sugars and trans fats promote insulin resistance and fatty liver disease, both of which make hepatitis C harder to manage. Think of pastries, soda, fast food, and packaged snacks. These foods also contribute to obesity, which raises the risk of fat buildup in the liver. This condition is known as hepatic steatosis.

Iron-Dense Supplements and Vitamins

Multivitamins with iron or high-dose vitamin A can be harmful. The liver stores excess amounts, and in people with hepatitis C, this can lead to toxicity. Always consult your healthcare provider before taking supplements.

What You Should Consider Eating

There’s no official “hepatitis C diet,” but research supports the following:

Vegetables: Especially leafy greens, cruciferous veggies, and berries. Leafy greens, such as spinach, kale, collard greens, and arugula, are rich in antioxidants, fiber, and chlorophyll, all of which support the liver’s function more effectively. Chlorophyll may help flush out toxins and heavy metals, while fiber supports digestion and reduces the buildup of waste that can stress the liver.

Fruits: Blueberries, strawberries, and cranberries contain anthocyanins that protect liver cells from oxidative stress and may even help slow the progression of fibrosis.

High-Fiber Foods: Whole grains, legumes, and nuts promote regular digestion and improve insulin sensitivity. Those are two vital factors in preventing fat buildup in the liver.

Healthy fats, such as avocados, fatty fish (like salmon), and olive oil, provide omega-3s and monounsaturated fats that help reduce liver inflammation and support cell repair.

Your Liver May Love Coffee

Believe it or not, your morning cup of coffee might do more than wake you up; it could also help protect your liver.

A 2022 study published in Clinical Gastroenterology and Hepatology found that drinking more than three cups of coffee per day was associated with lower liver stiffness, a marker of liver fibrosis. The effect held true even for people with chronic liver conditions like hepatitis C, and it applied to both caffeinated and decaffeinated coffee. Researchers have pointed to compounds such as chlorogenic acids and polyphenols, which may help reduce inflammation and oxidative stress in liver tissue.

For people managing hepatitis C, coffee isn’t a cure, but it may be a helpful addition to a liver-supportive lifestyle. As always, moderation matters, and it’s best to talk with a healthcare provider about what’s right for you.

Why Diet Matters in Hepatitis C

Hepatitis C causes chronic inflammation in the liver, which can lead to scarring (fibrosis), cirrhosis, or even liver cancer. A poor diet, especially one high in alcohol, sugar, or saturated fats, can accelerate this process. However, a nutrient-rich, anti-inflammatory diet can help slow down the progression, support immune function, and enhance treatment outcomes. Making better lifestyle choices is key to managing hepatitis C.

Think of your diet as a daily investment in your liver’s future. You and your liver deserve the very best.

Resources

Hepatitis C in Black Individuals in the US: A Review | Health Disparities | JAMA | JAMA Network

About Vibrio Infection | Vibrio Infection | CDC

Iron and liver fibrosis: Mechanistic and clinical aspects – PMC

How much sodium should I eat per day? | American Heart Association

Alcohol and cirrhosis – Viral Hepatitis and Liver Disease

Coffee Consumption Is Associated With Lower Liver Stiffness: A Nationally Representative Study

The post What Not to Eat If You Have Hepatitis C appeared first on Black Health Matters.

To unpack what’s behind that gap, we spoke with Tomás León, President and Executive Director of the Equality Health Foundation, which developed the Zip Code Exam to help communities identify and address the everyday conditions that shape health outcomes.

Beneath the Stats

BHM: Why do racial gaps in life expectancy persist, even after years of awareness?

Tomás León: The ZIP code you’re born into still has more influence on your life expectancy than your genetic code. It’s all rooted in systemic inequalities that have gone unaddressed for too long. The pandemic exacerbated these issues and still has a lingering effect.
These disparities persist because the social determinants of health—education, healthcare, housing, food, air, and opportunity—are still distributed unequally. Structural racism, disinvestment in communities of color, and policy decisions that ignore lived realities all contribute.

BHM: What made this the right moment to launch the Zip Code Exam?

Tomás León: We said, “We need a tool like the Zip Code Exam now.” It’s not enough to raise awareness—we need something to spark actionable, community-driven solutions. It helps uncover the invisible, non-medical forces shaping health and empowers grassroots action. With safety nets unraveling, we need to reignite awareness and point people to solutions. It’s a tool for empowerment, advocacy, and change.

BHM: How do you make the data reflect the real experiences of Black communities?

Tomás León: Data often speaks in averages, and averages erase the lived experiences of people outside the norm. We built a listening and communication tool.

The platform reflects community specificity through hyperlocal data and user-defined priorities. It’s not just about what the data says, it’s about what the community says. We consider cultural context, language access, trusted partners, and relevant resources to meet people where they are. The Zip Code Exam restores agency by saying: your story matters, your neighborhood matters, and your health is not an average, it’s personal.

What Your ZIP Code Says

In 2025, your address can still shape your access to health and even how long you live. In many of our neighborhoods, that impact is baked into the environment.

According to the USDA Food Access Research Atlas, grocery stores are harder to reach in areas with high Black populations. The USDA Economic Research Service reports that 22% of Black households are food insecure, more than twice the rate for white households.

The EPA has shown that Black Americans face higher exposure to air pollution, even when income and region are the same. And the CDC’s USALEEP project maps out ZIP codes in states like Mississippi and Louisiana where the life expectancy difference between neighborhoods just 10 miles apart can be as high as 15 years.

These statistics aren’t solely built on personal choices and coincidence; they’re the results of decades of policy. To go even further, we decided to ask León about how mental health connects to the broader discussion.

Collaborative Health

BHM: You’ve worked in public health, mental health, and policy. How does the Zip Code Exam connect to them?

Tomás León: Bridging mental health, public health, and policy is a moral imperative. Health is not siloed. You can’t achieve physical health without mental health, or improve mental health without addressing the social and environmental conditions people live in.

That’s why the Zip Code Exam doesn’t just visualize disparities, it helps dismantle them. It reflects the full spectrum of health, including care, housing, trauma, stress, and resilience. It connects people to local resources and gives leaders data to push for systemic change. We’re mapping possibilities.

Change in Real Time

BHM: Over 200,000 people have already engaged with the site. Can you share a moment that shows what’s at stake when health becomes a matter of geography?

Tomás León: When over 200,000 people engage with a platform like the Zip Code Exam, it’s a chorus of voices telling us where the system is failing and where hope still lives. One ZIP code that really hit home for me was 85004 in South Phoenix, Arizona. This is where the seed for the Zip Code Exam idea was planted. Arizona became the blueprint. And now, we’re scaling it to help more communities take their health into their own hands.

In that community, life expectancy is fourteen years lower than in more affluent neighborhoods like North Scottsdale, just a few miles away. The exam aids residents, they can bring the data to neighborhood meetings, share it with their elected officials, partner with local community-based organizations, churches, and businesses, and begin advocating for better access to healthcare, affordable housing, healthy food, safer streets, employment opportunities, and walkable space. That’s what’s at stake when health becomes a matter of geography. It’s about the opportunity to reclaim power and rewrite the narrative for the next generation.

Redefining Structural Barriers

BHM: In 2022, only 55% of people were projected to live to age 80. The probability of survival from age 20 to 85 was even lower for Black men. Does the platform offer a kind of digital reckoning with structural risk?

Tomás León: Yes, the Zip Code Exam is absolutely a digital reckoning with that reality. It’s designed to expose the invisible architecture of inequality—how where you live, work, and grow up can shape how long and how well you live. But it’s also a tool for action. It helps individuals understand the risks in their environment, connects them to local resources, and empowers communities to advocate for change.

I want policymakers to see this data and realize these outcomes are not inevitable; they’re the result of choices. And we can make different ones.

Earning Trust

BHM: Some folks may see this as just another dashboard. What do you say to Black families who feel like they’ve seen the numbers, the charts, the promises, but not enough change?

Tomás León: That skepticism is real, and it’s earned. The Black community has heard speeches about equity while living through generations of inequity. So, when someone says, “Here’s another tool,” I understand why the first reaction might be, “So what?” I learned from our well-being work in South Phoenix, Arizona that collective impact and transformation happen at the speed of trust.

What makes the Zip Code Exam different is that it wasn’t built for institutions, it was built for community members and leaders. It shows the numbers and helps you act on them. And we know it’s not perfect. That’s why we welcome feedback from families, organizers, and anyone using the platform. We’re committed to improving it so it truly works with and for communities. Because the only way this tool succeeds is if it reflects the voices and needs of the people it’s meant to serve.

I want community members to use this tool to organize, demand investment, and build healthier futures—ZIP code by ZIP code. We know that behind every data point, there is a life. And behind every life, there is a story worth fighting for.

Resources

ZIP CODE EXAM: Calculate your life expectancy based on your ZIP Code

National Vital Statistics Reports Volume 74, Number 2 April 8, 2025 United States Life Tables, 2022

Equality Health Foundation – Equality Health Foundation

USDA Food Access Research Atlas

Food Security in the U.S. – Key Statistics & Graphics | Economic Research Service

CDC’s USALEEP project

The post Does Your ZIP Code Determine Your Life Expectancy? appeared first on Black Health Matters.

Obesity Rates Are Rising

Just two years ago, in 2023, 43% of adults were overweight; the stats about worldwide obesity amongst adults have nearly tripled since 1990. In the U.S., four out of five Black women are living with obesity, according to the Office of Minority Health.

Obesity disproportionately affects our community as we have some of the highest rates of obesity or being overweight compared to other groups in the United States. The CDC states that Black adults in the United States have an obesity prevalence of 38 percent among 48 states and D.C. There are a multitude of reasons why obesity is heightened within the U.S., and the array of unhealthy food choices on every corner and highway surely doesn’t help.

We Need to Understand How Having Obesity Impacts Our Community

Recognizing the issues that contribute to these statistics and understanding how they specifically affect our community, we can hopefully find personal ways to address obesity within the nation. Below are the top twenty overweight and obese cities in the U.S. for 2025.

Cities That Have Changed Position

• Jackson, MS, was ranked number two, having previously been ranked number three in 2024.
• Little Rock, AR, is now ranked number two, having previously been at number five in 2024.
• Shreveport, LA, dropped from number three in 2024 to number six in 2025
• Knoxville, TN, moved from number six in 2024 to number five in 2025.
• Augusta, GA, moved from number 16 to number seven in 2025.
• Fayetteville, AR, moved from number 15 in 2024 to number nine in 2025
• Birmingham, AL, moved from number 11 in 2024 to number 10 in 2025
• Memphis, TN, moved from number seven in 2024 to number 11 in 2025
• Baton Rouge, LA dropped from number 9 in 2024 to number 14 in 2025
• Columbia, SC, moved from number 12 in 2024 to number 18 in 2025

2024 Cities removed from the list:

Youngstown, OH,  Canton, OH, Tulsa, OK

2025 Cities added to the list:

Myrtle Beach, SC,  El Paso, TX, San Antonio, TX

While this isn’t a personal attack on any of the cities mentioned, it is a call for awareness. We should strive to improve the health of our cities.

However, there is no one-size-fits-all solution for combating this serious medical condition, which people have called obesity, as it may lead to other chronic conditions.

Being vocal about this issue can make a difference, whether amongst ourselves, our loved ones, or a broader community.

The post Most Overweight & Obese Cities in the U.S. 2025 appeared first on Black Health Matters.

Charmaine Jones, MS, RDN, LDN Food Jonezi

This content was made possible through an independent grant from Merck & Co., Inc

Black Health Matters Editorial Director Corynne Corbett and Charmaine Jones, MS, RDN, LDN, discussed the ways nutrition can help decrease cancer risks during the Black Health Matters Spring Health Summit & Expo.

Research shows that nutrition plays a crucial role in cancer prevention and treatment. In 2025,  the Future Healthcare Journal article reported that “Dietary risk factors are among the leading contributors to poor health.” In 2021, the American Journal of Public Health found that “Poor diet is known to increase cancer risk and mortality.”

An unhealthy diet is also associated with recognized risk factors for diabetes, heart disease, and certain forms of cancer. Additionally, certain types of metabolic diseases are precursors for cancers that disproportionately affect Black Americans. A diet that includes imbibing alcohol places an individual at a higher risk for cancer as well. Professional assistance can help a person develop and maintain the healthy eating habits they need to attempt to mitigate their risk factors. The conversation focused on the struggles of managing these health challenges alone and shared the benefits of asking for help. Those needing nutritional guidance can choose between a nutritionist and a registered dietitian to meet their needs.

Jones explained the difference between registered dietitians and nutritionists to the audience assembled in the University of the District of Columbia Student Center. “There are several nutrition professionals. You may have heard of a nutritionist, a wellness coach, and a health coach. Sometimes, your trainer at the gym may say he or she is a nutritionist. A nutritionist could be anyone. They could be self-proclaimed as a nutritionist because they received some certification,” she explained. “They have a background in nutrition and can have common knowledge.”

“But a registered dietitian is a medical nutrition expert who can help and support you when you have a chronic disease,” Jones continues.

“A chronic disease could be, for example, diabetes, high blood pressure, cardiovascular disease, cancer, or kidney disease. When you have been diagnosed with a chronic disease, you should always go to a registered dietitian; A dietitian has medical nutrition therapy practice. That means we can support you medically when addressing your nutrition issues.”

Jones emphasized the need for personalization in nutrition plans. “When someone comes to me and says, ‘Hey, I’ve been diagnosed with diabetes,’ I cannot give that person a general diabetic diet. I have to customize it because everyone is different,” she explained. Everyone’s goals are different. You may want to lose weight. This person may want to build muscles. This person has diabetes. This person has high blood pressure.”

Jones pointed out that part of finding a good dietitian is looking for a relatable provider. She said someone who looks like you may not always understand your experience. Cultural competence is critical. She suggests asking for a short consultation with a potential provider where you can ask some questions to apply to your particular needs.

“If they are talking to you in a way that makes you uncomfortable, it’s okay to move on, and if the second person makes you uncomfortable, move on,” Corbett says.

“A lot of people look at registered dietitians as food police,” said Jones.

“If you feel like that dietitian is turning up their nose because you eat a certain way, move on,”

Jones instructed attendees.“A dietitian who is culturally competent should be able to say, If you like this, I can give you this, but let me show you how to make it healthier.”

She says while dietitians receive the same training, they don’t all focus on the same areas of specialization. To find qualified professionals in your area, go to www.eatright.org.

An adverse relationship between a dietitian and their client can hurt the client’s nutritional goals. A study, “Health Expectations: An International Journal of Public Participation in Health Care and Health Policy,” published in 2019, found “that dietitians should focus on individualizing nutrition care, gaining a holistic understanding of their patients and knowing/understanding each patient.” It also found the benefits of the client and dietitian working together instead of in opposition through shared decision-making, “an interactive process where both parties contribute equally to the consultation and patients are actively engaged in decision-making.”

Corbett asked Jones about going plant-based. Many people are advised to go completely plant-based without knowing what works. “I’m not discrediting vegan and vegetarian [diets]. But some people need that bioavailability of iron right then and there, when you’re eating a plant-based diet, you tend to have to eat a little bit more to meet those nutritional needs,” explained Jones. She said that while it is a good starting point for prevention, it might not be the best path for those with certain chronic diseases. “If you are thinking about going plant-based, check with your doctor,” she advised.

As a rule, Jones never recommends specific foods for anyone she has just met. “When someone comes to me and says, ‘Hey, what should I eat?’ I say, ‘I have to see your labs.

If someone tells you to eat fruits and vegetables, you want to run,” Jones says. She explained that she wouldn’t tell someone with irritable bowel syndrome to eat raw kale because their condition impacts their digestive system and reminded the audience that customization is key.

Not all insurance plans cover dietitians, or the number of visits you might need. But there are still ways to get started.

If you do have insurance, for example, Corbett suggests using your appointment(s) to develop customized meal plans and other strategies that may help you through your stumbling blocks.

“Some insurance does not cover a lot of medical nutrition therapy; there are a lot of free resources out there,” Jones says. “A lot of dietitians work in community-based organizations.”

Jones suggested the following resources:

USDA My Plate

The American Heart Association

The American Diabetes Association

Academy of Nutrition and Dietetics

Snap ED

According to Jones, no matter your state of health, one thing is consistent across the board: “Stay away from fad diets because they’re not sustainable; you will always be on the yo-yo.” She also cautions against getting tips from what she called “medical doctor TikTok, nurse Instagram, and dietitian Facebook.”

Watch the session:

For more information on working with a dietitian, check out this stories:

Why You Need to Work With A Dietitian to Achieve Your Weight Loss Goals

Resources:

FoodJonezi

Future Healthcare Journal 

American Journal of Public Health

Health Expectations: An International Journal of Public Participation in Health Care and Health Policy

USDA My Plate

The American Heart Association

The American Diabetes Association

Academy of Nutrition and Dietetics

Snap ED

The post An Ounce of Prevention: How Nutrition Can Save Your Life appeared first on Black Health Matters.

In Trinidad and Tobago, soup is commonly made for Saturday midday meals and eaten in communal hangouts. It’s called a “soup lime,” and “liming” is Trini parlance for informal get-togethers with friends and family. What’s on the menu at a soup lime? Depends on the soup du jour. Meat-heavy options like cow heel or oxtail soup are popular. Fish broth – colloquially referred to as “brof” or fish “tea”- is a traditional favorite, often made at home with fresh kingfish or carite.

Caribbean recipe site This Bago Girl offers an easy-to-follow fish broth recipe online. The recipe features a variety of fresh herbs and “ground provisions,” or Caribbean root vegetables, which increase the soup’s nutritional value and heartiness.

 

View this post on Instagram

 

A post shared by Renz | Caribbean Recipes (@thisbagogirl)

In Rastafarian culture, eating “ital” is preferred, a plant-based diet that originated in Jamaica in the 1930s and has only increased in popularity over time. Rastafarians were ahead of the curve in recognizing the benefits of fresh produce and eschewing processed foods or meat-based dishes. New York-based chef Troy Levy explains the difference between vegan and Italian food: Italian cuisine relies on vegetables without the need to add or remix anything to appear as meat; there are no faux chicken or ground meat substitutes in Italian food. His four-bean ital stew is a dense bean version of the traditional coconut-milk-laced Rasta favorite. Food Network’s acclaimed chef Kardea Brown shares a delicious-looking Italian stew or “sip” recipe via Instagram, involving curry powder, turmeric, sweet potatoes, carrots, squash, tomatoes, coconut milk, and cabbage.

 

View this post on Instagram

 

A post shared by Kardea Brown-Smith (@kardeabrown)

Corn soup is a popular Caribbean late-night dish, often purchased on the roadside from vendors after a night of festivities. Thick and hearty, this soup has a base of split peas and corn that makes it filling and nourishing to the soul. Popular Caribbean website Eat Ah Food offers a traditional recipe that includes the option of dumplings for those who want their soup even thicker. Author of Bountiful Cooking: Wholesome Everyday Meals to Nourish You and Your Family, holistic health coach Agatha Achindu offers a sweet corn soup recipe with her Cameroonian influence that looks amazing.

 

View this post on Instagram

 

A post shared by Agatha Achindu (@agathaachindu)

The post Healthy Soup From the Diaspora appeared first on Black Health Matters.

We’ve been consuming Blue No. 1, Blue No. 2, Green No. 3, Orange B, Red 40, Yellow 5, Yellow 6, and Citrus Red for years. These dyes are used in foods, drinks, and drugs to artificially brighten their color.

This week, Cnet.com listed nine categories of foods that still use it:

• candy
• cake
• cupcakes
• frozen desserts
• frostings
• icings
• certain Marascino cherries
• certain processed meats and meat substitutes

Many seasonal and nonseasonal candy products contain Red No. 3, like cherry cordials, Brach’s Classic Jelly Beans and Spiced Jelly Beans, Conversation Hearts, Candy Corn, PEZ candy, Dubble Bubble gum, and some flavors of Ring Pops. Here’s what you might want to consider before making those Easter baskets.

Pillsbury Funfetti Strawberry Cake & Cupcake mix uses red Dye No. 3 along with its yellow and chocolate cakes. Strawberry Milk Brands like Nesquik and True Moo use Red 3 to make their strawberry milk pink. Good Humor has it in their Strawberry Shortcake Ice Cream Bars. Vigo Yellow Rice enhances its products with it, while most yellow and saffron rice brands don’t use dye.

Yoo-hoo promises a reformulated Strawberry drink without the ingredient on shelves by the end of the year. The makers of the popular Peeps candies, a staple during the Easter season, say they have removed Red Dye No 3 from their products.

If you are unsure, the Environmental Working Group has compiled a searchable database of products that still use the banned ingredient (remember, it isn’t fully revoked until 2027 or 2028, depending on the category).

According to CNet.com, three viable natural alternatives are being discussed. “Givaudan Sense Colour, a manufacturing company that creates natural food and drink colorings, highlighted three possible alternatives to Red No. 3 — carmine, which is actually made from bugs; betacyanins, found in beetroots; and anthocyanins, derived from fruits and vegetables.”

The post The Red Dye No 3 Ban: Here’s What You Need to Know appeared first on Black Health Matters.

Corynne L. Corbett, Editorial Director, Black Health Matters, Dashaun Johnson

 Cee Nicole, MD, MSW, Magan Ester, RDN

Healthcare professionals Cee Nicole, MD, MSW, Magan Ester, RDN, and trainer Dashaun Johnson joined Black Health Matters Editorial Director Corynne L. Corbett to discuss nutrition and exercise for achieving and maintaining a healthy weight to lower the risk of chronic health conditions and cancer. They encouraged the Black Health Matters 2025 Winter Health Summit & Expo audience to resolve to make a step toward positive change.

Diabetes and heart disease are most commonly associated with obesity, but people with obesity also have a higher risk of 13 cancer types, including breast, colorectal, and liver cancer. Magan Ester called for us to understand what the Doctor says and why they recommend mammograms, colonoscopies, or other screenings.

Shame can prevent education. “Some of us don’t always feel comfortable saying, Hey, wait, Doctor such and such, I didn’t really understand what you just said. Can you please stop and explain that to me?” said Dr. Nicole. “Sometimes, it’s a lack of understanding that holds us back.”

Seeking professional help was encouraged. Nutritionists can help us determine the right path to reach weight loss goals by helping to understand the unique challenges we face. Corbett noted the importance of personalization in lifestyle changes. “If you have a chronic disease, some of the things we’re saying may be different for you,” she told the audience. Easter added, “Make sure you have a core team with a physician and a dietician because you cannot rely on social media (for advice).

Corbett also stressed the importance of education about the science behind obesity. The Journal of the American Heart Association reports that “In the United States, overweight and obesity are chronic diseases that contribute to excess morbidity and mortality. Despite public health efforts, these disorders are on the rise, and their consequences are burgeoning.”

Those consequences are not distributed equally. Comorbidities disproportionately impact Black communities. This is particularly distressing because “there are significant racial and ethnic disparities in obesity prevalence rates, with African Americans being 51% more likely to be obese,” according to the Journal of Health Care for the Poor and Underserved, and “Black Americans have the highest mortality rates in the U.S. from chronic diseases, it is important to understand the combinations of obesity-related health behaviors that coalesce into health lifestyles for this group,” per the American Journal of Preventive Medicine.

The panel provided many solutions for achieving and maintaining a healthy weight and wellness, noting that wellness is not just physical. Mental and spiritual health are included in the “Eight Dimensions of Well-Being” shared by Easter.

Optimizing those dimensions looks different for everyone. “Nutrition is a very personalized thing. The person next to you on either side will probably not have the same nutritional needs as you,” Ester added. “Try not to look at everybody else as the same, and that’s why it’s important to see a dietitian or someone in the field who is an expert on looking at you individually and saying what you need.”

It can be worth working through discomfort to get the tools required to live a healthier lifestyle for ourselves and our loved ones. The Doctor is there to help you. It is okay if you do not understand them fully. Keep asking questions until you are satisfied that you have what you need.

Johnson has been promoting overall wellness for more than a decade. He facilitates “senior body sculpting” with flexible fitness programs that are adaptable for seniors looking to improve their health. The routines he offered can be completed anywhere. He admits his impressive fitness routine would not work for the average person. He encouraged the audience to adapt their exercise routines to incorporate methods they will likely stick with.

Optimizing those dimensions looks different for everyone. “Nutrition is a very personalized thing. The person next to you on either side will probably not have the same nutritional needs as you,” Ester added. Try not to look at everybody else as the same, and that’s why it’s important to see a dietitian or someone in the field who is an expert on looking at you individually and saying what you need.”

His comments clarified the need to take a realistic approach to prioritizing fitness. He demonstrated how easy it can be to incorporate exercise into your day by leading the room in a series of core contractions. He explained that every move throughout the day impacts one’s “range of motion.” Johnson’s parting words compared our bodies to our cars, with a need to warm up every day. He recommends a five-minute stretch in the morning and before bed each night. Nutritional education can help achieve health goals as well. “Most people don’t know how to eat on the go,” Johnson said. He shared that there are smarter options available in fast-food restaurants. “When you go to these restaurants, there are alternatives that we can dig into, but we go for what’s convenient and faster versus taking the time to minimize those mistakes,” he continued.

Dr. Nicole thinks the “clean plate rule” is a huge mistake that does not leave room for personalization and intuition. “You don’t have to eat all these meals all day because we do not work and exude that many calories all day. And it is okay to wait until your body says, I’m hungry,” she said.

The post Rewind the Session: Exploring the Impact of Nutrition & Exercise on Your Health appeared first on Black Health Matters.

As the popularity of these medications grew, supply shortages made it difficult for patients to access the approved drugs. This created an opportunity for compounding pharmacies to produce alternative versions.

Compounding pharmacies can legally create customized medications when a commercially available drug is unavailable, especially during shortages.

FDA’s New Clarification on Compounded GLP-1 Drugs

The FDA recently clarified its stance on compounded GLP-1 drugs, emphasizing that compounding pharmacies must stop producing unauthorized copies of these medications by specific deadlines. The two types of facilities impacted by this new guidance, 503A pharmacies (those serving individual patients by prescription) and 503B outsourcing facilities (larger facilities that manufacture sterile medications in bulk), must stop producing compounded GLP-1 drugs by April 22nd and May 22nd, respectively.

These deadlines mark the end of the widespread availability of compounded GLP-1 drugs that became common during the supply shortage.

The FDA’s recent guidance is driven by concerns about the safety, quality, and effectiveness of compounded GLP-1 medications.

Unlike FDA-approved drugs, compounded medications do not undergo the same rigorous testing for safety and efficacy. This has raised several key concerns regarding variance in dosing and misleading advertising.

What’s Next?

The FDA’s recent actions are designed to protect patients from potentially unsafe medications while encouraging better access to approved treatments. ]

If you’re currently using a compounded GLP-1 medication for weight loss, it’s essential to plan ahead. Start by talking to your healthcare provider about switching to an FDA-approved alternative or exploring other treatment options that fit your health needs.

Since compounded versions will only remain available until spring 2025, now is the time to review your plan and discuss potential adjustments. Your provider can help you manage this transition safely, ensuring you continue to receive effective support for your weight management goals. Be cautious when purchasing medications online or from unregulated sources.

References:

• FDA’s Concerns with Unapproved GLP-1 Drugs Used for Weight Loss

The post FDA Takes Action on Compounded GLP-1 Drugs: What This Means For You appeared first on Black Health Matters.

Her Backstory

While Sherrie would describe herself as “overweight” growing up, she never felt moved to make changes to her lifestyle. She had been warned by doctors over and over again about the potential impacts that excess weight can have on her health and her body but put it off as something she would work on, eventually. In the years that followed,

Sherrie became a caregiver to her late mother and was able to see firsthand how poor health habits led to the loss of mobility and independence. This planted a seed in Sherrie’s psyche.

At the start of the pandemic, Sherrie was scared straight. She had heard through news broadcasting that the COVID-19 virus was especially life-threatening to those who had comorbidities and or were overweight. “I was scared to die [due to COVID-19]”, Sherrie shared. “That’s what helped the most.”

With her weight finally threatening her overall health and independence, she knew she had to kick things into full gear.

It was finally time to make changes and live as able-bodied as possible for as long as possible. Sherrie used this additional fuel and continued her walks to work. Slowly, she noticed her weight changing as a byproduct and used this as the perfect motivation to push on.”

At the start of her budget-friendly walks to work, Sherrie gained the attention of a neighbor who began to join her for walks. Sherrie was glad to be an example to others and gladly started the tradition of morning walks. “My neighbor, who worked in the same building as me, became an accountability partner. She would see me walking, and eventually, we would get together to do neighborhood walks before work and on the weekends.”

As the walks continued, goals grew, and the new goal became 10,000 steps daily. The pair took walks that stretched farther until they extended across neighborhoods and bridges across New York City.

Sherrie’s Tips, Tricks, and Motivating Moves

“I’m not perfect, but I try my best.” To support her weight loss, Sherrie became more mindful about what she ate and made small changes where she could. These small changes include portion control and swapping certain foods for healthier or low-calorie alternatives. For example, Sherrie says she enjoys coffee but is more vigilant about how much creamer she uses because she understands how sugar can play a role in weight loss/gain.

Meal prepping also helped Sherrie stay on track with her portions and the foods she was eating. Having home-bought meals meant she didn’t have to order takeout, which can be filled with many processed ingredients we don’t need.

Regarding motivation, Sherrie says she has used the traction from her neighbors, church members, co-workers, friends, and fitness groups to keep her going. “I’m known as the walking lady,” she remarks. Additionally, many members who knew Sherrie was on a weight-loss journey would generously offer their new or gently used clothes in sizes that aligned with her goals.

She also uses her doctor’s appointments as checkpoints for her progress because she knows they’ll check for blood pressure, blood sugar levels, and other health markers.

With no children of her own, Sherriee affirms, “I want to be able to live independently as long as I can.” While Sherrie is also adamant that this journey was never about the scale, she does have a general goal of maintaining a weight below 200 lbs.

Looking Ahead

Sherrie intends to continue to use walking to maintain her overall well-being and weight loss and meet her daily goal of 10K steps. When necessary, she incorporates gym and at-home workouts into her routine. She is one of many health and wellness ambassadors at her job and encourages her office-mates to step away from their desks for short walks as often as possible throughout the day. She is also a member of the Obesity Action Coalition, which empowers and encourages people living with obesity on their journeys to better health.

It was never about the scale; it was always about the quality of life. I believe I have to be an active participant in my healing.

When asked if she had any long-term goals, she proudly stated, “I want to be able to take care of myself and continue to be an example.

The post Sherrie Dampeer: How She Walked the Weight Off appeared first on Black Health Matters.

Perimenopause and Menopause

Women in their 50s often are baffled by unexplained weight gain. But Dr. Gabrielle Francis, a Naturopathic Doctor, says things started to change a decade earlier. “In your 40s, the engine’s winding down, and a lot of women have thyroid and adrenal depletion from go, go, going, and never recharging,” she explains. “This period of perimenopause, which is the ten years before menopause, can often feel like the rug’s being pulled out from underneath you if those backup generators are not doing the work that they need to do. A lot of the imbalances people feel in their 40s are coming from thyroid and adrenal issues and fluctuating hormone levels. And then there are factors like weight, lifestyle, diet, genetics, how our body metabolizes hormones.”

Lack of Sleep

A good night’s sleep to support the optimal health of someone 18-60 is between seven and nine hours a night. Those of us who are sleep deprived are more likely to have a poor lipid-protein profile, an increased risk of diabetes and cardiovascular disease, and are at risk for premature death.

Chronic sleep patterns of less than six hours in our community are associated with higher BMIs.

Not Consuming Enough Calories

No, we’re not talking about intermittent fasting, which last year was linked to a 91% increased risk of cardiovascular death. We’re talking about metabolic starvation or slowdown. When you skip meal after meal, you may lose weight at first, but the body adapts. It holds on to the fat it has and reduces its basal metabolic rate (BMR) in response to less calorie input and weight plateaus. And there are some noticeable side effects, too. Some symptoms to look out for include:

• bloating or constipation
• dry skin
•  brittle nails
• hair shedding
• loss of appetite

Self-Criticism and Negative Thinking

Finding early success with a weight loss program and then hitting a wall can cause some people with obesity to begin thinking negatively about themselves. According to a study published in Obesity Facts, “Many individuals enter weight loss regimes with cycles of early success followed by relapse, which can be associated with a sense of failure, inefficacy, shame, and self-criticism.”

The study authors believe that any approach to weight loss should consider a more comprehensive approach that includes ‘psychological issues, such as body confidence or attitude, depression, anxiety or self-esteem’ and ‘wider lifestyle factors such as sleeping patterns and stress management.’ They point out that few studies have examined clients’ self-evaluation process and the emotions that are tied to them.

Sometimes, we can block our success by how we talk to or about ourselves, and we need to reframe our mindsets for success. Too much self-criticism and anxiety could lead to gut issues.

“Well-being is a multidimensional, dynamic phenomenon that includes not just the absence of physical and mental illness but a subjective sense of happiness, satisfaction with life, positive psychological functioning, a perception of being connected to and accepted by others, and self-realization.” Self-care has to be an essential part of the solution.

Weight loss is a journey—tracking which, if any, of these factors is slowing your progress. Engage a healthcare professional to help you address your obstacles and give yourself some grace. Every small step you take toward healthy weight management pays dividends.

The post Four Things That May Impede Your Weight Loss Progress appeared first on Black Health Matters.

“Repeated periods of weight loss and regain form a pattern known as weight cycling,” according to the International Journal of Exercise Science. This sharp pivoting between drastic calorie reduction in inconsistent cycles can include fasting, juice cleanses, rigid diet restrictions, and other forms of rapid and severe attempts to reduce body weight. These might seem useful when the scale heads in the desired direction for a short while, but ultimately, they can have long-term negative effects on weight loss goals. Yo-yo dieting can result in short-term weight loss, which leads to improved liver health and insulin tolerance but also a greater rate of weight gain.

Studies have consistently shown that weight change is likely to increase body fat and is associated with unfavorable metabolic and psychosocial attributes.

In addition, bodies that have experienced various bouts of weight cycling resist further weight loss and favor the recovery of lost weight goals.

Here are four ways that weight cycling could be getting in the way of your long-term weight loss:

Yo-Yo Dieting Can Harm Your Heart Health

Maintaining a healthy heart is crucial for improving one’s overall wellness. That could be threatened by yo-yo dieting. According to a 2024 study from the Journal of the American Medical Association, “Human studies have linked weight change to vascular function deterioration and elevated BP via visceral fat accumulation.”

This doesn’t mean that you should stop all attempts to lose weight, but it does mean that you should try to do it in a healthy and sustainable way, or you’ll regret it later.

Yo-Yo Dieting Can Increase Your Risks of Gallstones

Your gallbladder is an organ located beneath the liver. It can be obstructed by gallstones when a rush to drop the pounds leads to unsafe choices. The National Institute of Diabetes and Digestive and Kidney Diseases reports that “losing weight very quickly may raise your chances of forming gallstones” because rapid weight loss could “prevent the gallbladder from emptying properly.”

Yo-Yo Dieting Can Increase Your Risk of Kidney Disease and Cancer

Portions of your metabolic health can be thrown off by yo-yo dieting. This is particularly risky for those with the chronic metabolic disease diabetes. “Body-weight cycling is significantly associated with an increased risk of kidney events in people with type 1 diabetes, regardless of body mass index and traditional risk factors,” according to The Journal of Clinical Endocrinology & Metabolism. Talk to your healthcare professional about preexisting conditions before implementing a strict routine that might work against you.

Weight cycling can raise your risk for kidney cancer as well. A 2021 report in Cancer Causes & Control said, “Frequent substantial weight cycling was associated with increased risk of kidney cancer, independent of BMI.”

Yo-Yo- Dieting Can Prevent You from Gaining Muscle

Muscle loss, clinically referred to as sarcopenia, occurs in people who participate in yo-yo dieting. A 2019 study in the Journal of Obesity said that “the risk of developing sarcopenia was nearly six times higher in participants with severe weight cycling compared with participants without weight cycling.”

Constantly yo-yo dieting can prevent you from developing the muscle mass needed to chase your fitness goals. Honor your body by choosing the path that leads to consistent change.

Additional Research:

Nutrients

The Journal of Obesity Reviews

The Journal of The American Medical Association

The Journal of Clinical Endocrinology & Metabolism

The post Yo-Yo Dieting Can Make You Gain Weight appeared first on Black Health Matters.

Obesity and cardiovascular disease (CVD) are often treated as separate conditions, yet they are deeply interconnected.

People living with obesity are more likely to develop heart disease, even if they don’t currently have high blood pressure or other common risk factors. Understanding this connection can help shift the focus toward early weight management to protect our heart health for years to come.

How Obesity Drives Heart Disease Risk

Carrying excess weight, particularly around the abdomen, places added strain on the heart. Obesity can trigger inflammation, disrupt blood vessel function, and raise cholesterol levels. Over time, these effects contribute to conditions such as high blood pressure, type 2 diabetes, and high cholesterol.

These issues create a dangerous cycle as each condition further increases the risk of the others, ultimately increasing the likelihood of a heart attack, stroke, or other heart event.

Why Early Weight Management Is Crucial

Addressing obesity early can help break this cycle. Studies have shown that losing as little as 5% of body weight can lead to significant improvements in blood pressure, cholesterol levels, and blood sugar control. These changes not only reduce immediate risk but also help protect the heart long-term.

Waiting until heart disease symptoms appear can make treatment more complex. By prioritizing healthy weight management sooner, we can take proactive steps to reduce the risk of developing heart-related conditions.

Breaking Barriers to Sustainable Weight Loss

For many of us, embarking on a weight loss journey can feel overwhelming, especially if weight has been a lifelong struggle.

To achieve lasting change, we must approach weight management with compassion towards ourselves and find support.

Taking small, realistic steps often produces better long-term results rather than extreme diets or strict workout plans.

We don’t have to do it alone. One simple step towards lasting change is partnering with our healthcare providers. This is a crucial first step. They can assess our current health, discuss goals, and recommend strategies aligning with our lifestyles.

By partnering with a trusted healthcare professional, we can gain the support and guidance needed to make sustainable changes to protect our heart health.

The Power of Knowing Our Risks

If we have a family history of heart disease, taking steps to manage our weight may help us avoid repeating that pattern.

Regular check-ups, blood pressure and blood sugar monitoring, and cholesterol screening can provide valuable insights into our heart health status.

For those struggling with obesity, consulting with healthcare providers about tailored weight management strategies can offer new pathways to improved well-being.

References

• Obesity and Cardiovascular Health
• Obesity Action Coalition. Obesity and Heart Disease
• AHA. Obesity and Cardiovascular Disease: A Scientific Statement from the American Heart Association

The post Obesity and Heart Health: Why Early Weight Management Matters appeared first on Black Health Matters.

Obesity is not just an individual issue; it also impacts communities. For Black communities specifically, where obesity rates are disproportionately high, this day is a chance to raise awareness, break stigmas, and explore real solutions.

Obesity increases the risk of other chronic conditions like diabetes, high blood pressure, and heart disease, but with the right resources, support, and access to care, change is possible.

This World Obesity Day, let’s focus on increasing awareness, breaking the stigma, and empowering healthier futures for ourselves and our communities.

The post Why World Obesity Day Matters appeared first on Black Health Matters.

1. Ensure you’re eating a healthy amount of calories

Cutting down calories plays a significant role in weight loss and maintenance. But you want to ensure you eat healthy calories daily to fuel your body and reduce your risk of developing mental and physical problems.

According to the 2020-2025 Dietary Guidelines for Americans, women should consume between 1,600 and 2,400 calories daily. Your exact calorie intake will vary depending on your weight, dieting habits, energy expenditure (e.g., physical activity), pregnancy, and hormonal status.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Body Weight Planner can help determine your daily calorie intake.

2. Eat mindfully

A research article published in DiabetesSpectrum defines mindful eating (or conscious eating) as a practice that involves giving full attention to your food, feelings, hunger, and satiety (fullness or satisfaction). It’s all about enjoying the eating experience more mindfully and consciously.

Mindful eating benefits weight management, as research reveals this approach can reduce emotional eating.

3. Practice stress management

To cope with the many stressors life can bring, you might resort to overeating. According to the American Psychological Association (APA), many people tend to overeat food to relieve stress. To keep the weight off, Dr. Lahey recommends switching out overeating with mindfulness practices like yoga, meditation, or journaling.

4. Catch enough Zs at night

According to Dr. Lahey, you should get between 7 and 9 hours of sleep each night to regulate the hormones tied to hunger and metabolism.

The CDC provides the following tips for creating a good sleep environment:

• Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
• Block light that comes through all windows turn off hallway lights and use room-darkening shades to darken the bedroom.
• Keep your bedroom temperature tool.
•  Use a comfy mattress and pillows and replace them when they get worn.
•  Block out noise using earplugs, a fan, or a white noise machine.
•  Avoid working, watching TV, or reading in your bedroom to program your brain only to align your bedroom with feelings of relaxation and sleep.

5. Limit screen time

The World Cancer Research Fund International (WCRF) reported that greater screen time on phones, tablets, and computers is linked to a higher risk of weight gain, overweight, and obesity in adults. You can limit your screen time by setting screen-free hours, splitting up your screen time into smaller increments, turning off notifications, and engaging in offline activities such as reading, gardening, or cooking.

6. Get regular checkups with your doctor

As you continue your weight loss journey, stay up-to-date with your regular check-ups and screenings with your doctor. They can help you keep track of your weight loss progress and see how these changes affect your health.

7. Have a solid support system

Do you have someone in your corner to push you? Your partner, friend, or family member can motivate you during your weight loss journey. You can also join online or in-person support groups to connect with people on the same journey.

8. Reward yourself

Losing weight is not an easy feat. That said, it’s okay to reward yourself during the maintenance phase. Choose your treats carefully. Avoid rewards that could move the needle on the scale in the wrong direction or trigger your lack of impulse control. When in doubt, opt for nonfood-related treats. Rewarding yourself is a way to celebrate meeting your goals and motivate you to keep pushing forward.

Other Factors Impacting Your Weight Maintenance Goals

Home and Family

“Many Black women are employed and have other family responsibilities, such as childcare, providing care for other relatives, dinner preparation, and other chores, which leaves them with little or no time for meal planning and exercise,” Dr. Lahey says.

Easy Access to Affordable, Healthy Food

Socioeconomic factors can make it more difficult for Black women to get the resources needed to maintain weight loss,” Kubanych Takyrbashev, MD, PhD, Health & Wellness Advisor at NAO. “For example, many neighborhoods—especially those recognized as food deserts—lack an abundance of fresh fruits, vegetables, and other healthy staples. Convenience stores are everywhere in these areas, but they mostly offer processed foods.”

Cultural Preferences

According to a study published in Eating Behaviors, African American men preferred and were more accepting of Black women who were larger and curvier. With this in mind, some Black women may face societal pressures in their community when it comes to losing and maintaining weight loss.

“There is a pressure to meet cultural beauty standards in some cultures, which emphasize curves and fuller figures,” says Dr. Takyrbashev, “Internal conflict can arise from this contradiction, where losing weight is desired and stigmatized. The fear of judgment or ostracism for pursuing weight loss can dissuade individuals from fully committing to their health journey.”

Bottom line: With all the work you’ve put into losing weight, we’re sure the last thing you want to do is see the numbers rise on the scale. Find the maintenance methods that work for you and apply them.

This story is made possible by an educational grant from Novo Nordisk.

The post 8 Tips for Maintaining Weight Loss appeared first on Black Health Matters.

Myth #6: All Fats Are Bad

This fat misconception is one of the most dangerous of all the nutrition myths. Medical advice and scientific research have fluctuated so drastically from the 1970s through the 1990s that it’s no wonder many of us don’t know what to believe anymore.

Doctors have warned us to avoid saturated fat, as it was thought to increase our LDL or bad cholesterol levels, putting us at higher risk for heart disease. They didn’t know back then that scaring us away from fat led us to fat-free snack foods like cookies, chips, and ice cream, which are full of refined sugars and carbohydrates. These foods may have decreased our risk of heart disease and made us fat.

FACT: The National Institute of Health scientifically supports the claim that replacing saturated fats with unsaturated fats does reduce the risk of heart disease. Replacing saturated fat with simple carbohydrates with added sugars, like those found in white bread, does not.

WHAT WE KNOW: Eating some fat keeps us healthy, provides us with energy, helps us feel satisfied, and allows us to stay fuller between meals.

Research shows that when derived from plant sources, unsaturated fats are good for you. Look for cooking oils that are liquid at room temperature:

Look for cooking oils that are liquid at room temperature:

• Canola
• Peanut
• Safflower
• Soybean
•  Olive

Here are some other good sources of unsaturated fat:

• legumes
• fatty fish
• olives
• nuts

Myth #7: To Lose Weight Avoid All Carbs

You may remember The Atkins Diet, which was popular long before its Ketogenic (KetoDiet) Makeover. Both diets involved consuming protein and fats and no carbohydrates. The South Beach Diet caused many of us to completely turn our backs on all things white: bread, rice, pasta, and even potatoes. Whether those diets sound familiar or not, if you’ve lived in the US, you have heard and may even have believed at one point or another that all carbohydrates were evil.

These famous diets or celebrities are not solely to blame for demonizing carbohydrates. Medical experts constantly changed the truth and supported it with scientific research, causing all of this Carbohydrate Confusion, making distinguishing between what’s true and what’s false nearly impossible.

FACT: All Carbohydrates do not make us fat! Or prevent us from losing weight. So, avoiding them all is not the answer. Learning how to choose the healthy ones is what matters most. Simple carbs, called “bad carbs,” have little to no nutritional value and include simple sugars, sweeteners, and honey hidden in fruits, fruit juices, and dairy. They are vilified because they spike glucose levels, which can lead to energy crashes.

‘Good carbs’ do not. These long-digesting complex carbohydrates stabilize insulin levels and help the body metabolize cholesterol and triglycerides. Complex carbohydrates are not evil and do not stop our bodies from losing weight.

Look for:

• Whole grains: quinoa, buckwheat, whole wheat pasta
•  Fiber-rich veggies: broccoli, leafy greens, carrots
•  Fiber-rich fruits: apples, berries, bananas
• Beans

WHAT WE KNOW: Eating complex carbohydrates is essential for cognitive brain function and stable mental health. It also assists the body in metabolizing cholesterol and triglycerides. We need nutrient-dense fiber for digestive health and complex carbohydrates for optimal health.

MYTH #8 Apple Cider Vinegar Burns Belly Fat

Unlike most Americans, I had no idea apple cider vinegar (ACV) was anything more than an acidic ingredient in salad dressing. Recently, a neighbor volunteered some startling news: her belly fat was shrinking thanks to the ACV diet, which she had stuck to for seven days! I celebrated her accomplishments, seeing no difference in her appearance. Awkward.

FACT: I found no scientific evidence that ACV reduces belly fat or impacts sustainable weight loss. While a few small studies showed weight loss in obese rats, scientific proof that it has the same effect on humans is simply unavailable. According to the Cleveland Clinic, the placebo effect could explain why many people claim it works for them. Psychologically, believing in this miracle medicine may subconsciously inspire believers to make healthy choices about calorie intake, exercise, and lifestyle, which may result in weight loss.

WHAT WE KNOW:  Apple cider vinegar is made from fermented apples. Like distilled vinegar, ACV is an acetic acid commonly used as a cleaning disinfectant to kill airborne bacteria on surfaces, fruits, vegetables, and even meats. Some small studies show that apple cider vinegar can help you stay full longer, curbing the urge to snack for about two hours after eating. However, that study also reported nausea and vomiting as side effects.

WHAT TO WATCH OUT FOR:  ACV may cause dangerous side effects in certain people by affecting potassium and insulin levels. Evidence suggests that prolonged use of ACV could irreparably damage tooth enamel when not diluted before drinking.

Misinformation and disinformation have different meanings. The American Psychological Association defines Misinformation as false or inaccurate information—getting the facts wrong. Disinformation is false information deliberately intended to mislead and contribute to fueling, in this case, nutrition myths. Let’s do our best to share facts, not fiction.

Stay tuned for more nutrition myths.

This story is made possible by an educational grant from Novo Nordisk.

The post More Nutrition Myths We Still Believe (Part 2) appeared first on Black Health Matters.

I was 5’11” tall and 130 pounds when I crawled back into therapy to calibrate my re-entry into racist America and deal with the volcanic level of Black rage from my traumatic childhood spent in foster care.

Little did I know, however, that my gifted therapist, Anath Garber, would hit me with a formidable intervention: Stop drinking and taking drugs, or she would stop seeing me.

I was shocked that she could see through my get-high gambit, but there was no way I could lose the only person I trusted. The second I put the plug in the jug. However, I found myself enticed by Twinkies and tarts galore. Instantly, the pounds piled on, and my modeling career was over.

I was furious at Anath, but she assured me to “trust the recovery process.” As usual, Anath also had a new plan for me: She reminded me of the many letters I sent her from Europe and coaxed me into pursuing a writing career. Voila! I went back to college and got a degree in Writing and English Literature, then navigated my way into the offices of Essence magazine, where I landed the cushy position of Fashion and Beauty Writer.

Filled with fear, I sat in my tiny appointed cubicle, glued to my desk (often till the wee hours), and secretly lined my desk drawers with packs of Twinkies, Reese’s pieces, and other sugary delicacies.

See, I was waiting for the inevitable tap on the shoulder that was sure to come. The daily societal reminders of not belonging, not being adequate, and hiding my orphan status made me a prime candidate for the “Imposter Syndrome.” Article after article, deadline after deadline, the not-so-silent chant in my head persisted: Who was I kidding? I wasn’t a writer; one day, I would be escorted off the premises!

By the time my weight climbed to 230 pounds, I was hiding my fortress of fat under black attire.

But my writing career progressed to writing about health, women’s issues, and pop culture trends, including my fave—girl groups such as Seduction, Spice Girls, Destiny’s Child, En Vogue—and personal essays about dating (Debbie Does The Personals” visits to psychics (`Psychics and the Skeptic”), my elusive family background (`Searching for Mommy”), etc. In the late 1990s, liposuction was all the rage, so my chef girlfriend Ishbel and I went to Dr. Benito Rish and underwent fat-sucking plastic surgery.

I received a call from the producers at Oprah requesting my presence as a guest. Whoo hoo! For this occasion, I donned my signature spotted attire (I was adjusting to the fatter me) and was hilariously honest to Oprah about the bottom line on lipo:

“Oprah, it was like throwing a hot dog down the hallway—I should have taken the money and gone to Tahiti for vacay instead!” After my appearance on Oprah, I received a call from a book editor requesting a meeting.

Another trend was brewing on the literary horizon: creating literature for children with characters of color. I created “The Cheetah Girls” book series, which embodied the childhood I would have wanted: to be in a girl group and finally belong. I even put my beloved bichon frise pooch Toto into the mix for the fictional ride.

 As “The Cheetah Girls’’ franchise grew (16 books plus ten movie-tie-in books, three Disney Channel original movies, concert tours, albums, dolls, and oodles of cheetahlicious merchandise), so did my “fortress of fat.’’

Finally, my BFF Beverly Johnson (the same Beverly whose pages in Vogue had graced my bedroom walls during my teen years) expressed her concern: her daughter Anansa’s ex-hubbie had gotten bariatric surgery with excellent results. “Surely, I should consider such?” she pleaded. I asked around, and bariatric surgeon Dr. Che Afaneh at Weill Cornell came highly recommended. After several appointments in 2018,

I decided that bariatric surgery was not for me. After all, ‘I was fat and fabulous!’ I told anyone who would listen. That is until 2022, when I went for my annual physical exam with my primary care physician and weighed 301 pounds.

Even worse, I had developed another obesity caveat: type II Diabetes. Beverly and my computer tech, Alfha, were still on my case. In 2018, I told him about my visits to Dr. Afaneh; lo and behold, he had the surgery with great results! I finally asked Alfha to weigh in about my 301-pound dilemma. He responded honestly: “YES. You need the surgery!”

So, I went back to Dr. Afaneh’s office. He remembered me all right and went on to tell me about the three types of bariatric surgeries: the lap band (which is now the least popular), the gastric bypass (for morbidly obese), and the very popular “sleeve,” which is the least invasive. Because of my morbid obesity (body fat index over 40) and diabetes diagnosis, Dr. Afaneh recommended the gastric bypass. I took his advice and completed the required ten pre-surgery appointments: six with a nutritionist, one psychiatric evaluation, an endoscopy procedure, blood tests, and a bariatric support group visit.

My surgery was scheduled for January 8th, 2023, and I was terrified beyond words.

As I was rolled into the operating room, I asked the nurse if she could provide me with a DNR form in case I died during surgery. My earnest request was met with a chuckle and ignored. The surgery itself is 90 minutes long and requires an overnight stay. The pain was minimal, and I was released the following day after passing a breathing test.

Steps to recovery: I was prohibited from exercising or lifting more than 10 pounds for the first 6 weeks. Instead, walking every day for 10 minutes was encouraged.

I also stuck to a particular diet and vitamin regimen. This included liquids for one week, followed by three weeks of soft foods and protein drinks (the nutritionist gave me a list of the recommended ones, which include Iconic and Unjury), egg whites, mashed tuna, and soup. After my three-month checkup, I could eat baked potatoes, pasta, rice, beans, chicken, and hamburger meat—my favorites. After six months, it was full steam ahead. Seventy-five grams of protein daily, veggies, carbs (pasta, potatoes, rice, etc), and lower-sugar desserts.

I ate anything I wanted—just in smaller portions, but I cut back on the overuse of hot sauce (yes, like my character Aqua in the Cheetah Girls, I carried a bottle of hot sauce in my purse!)

Ultimately, undergoing bariatric surgery was the right move. There was no way in hell I could have dieted again—that fantasy had failed me time and time again. (Oh, I tried them all along the way, including the Zone Diet and Weight Watchers—only to lose the weight, gain it back, plus more!)

On January 10th, 2024, I had my one-year post-surgery checkup with Dr. Afaneh. I had lost 105 pounds, and my sugar level was back to normal. I was no longer “obese,” morbid or otherwise.

My journey from skinny to obese also granted me a whole new perspective about ideal body weight: Babe Paley, who coined the famous phrase that became my 1970s mantra (“You can never be too rich or too thin’’), was so wrong.

You can be too thin—and might I add my adage: “Fat is not fabulous!” After bravely looking at myself in the mirror, I decided medium is my best body: 196 pounds on my 5’11” medium frame (6-6.5” wrist). I now wear a dress size 14 and still have my curvy figure.

During my pre-surgery appointments, I was warned about the obvious: getting bariatric surgery is not a magic formula: if you resume compulsive overeating habits, you will gain weight and join the ranks of thirty percent of post-surgery bariatric patients.

I took the warning to heart and admitted that losing 105 pounds did not fix all my problems. I was still depressed, still an orphan, still a senior citizen, and still recovering from Black post-traumatic stress disorder. The “big” difference? I feel better physically, move better, look better, and, most importantly, am no longer in denial. Hiding behind a 301-pound fortress of fat was not the solution. So, let me make a lifelong promise to myself—and to you: I promise that I will not be joining the ranks of the “30-percenters” and look forward to doing another check-in and weigh-in with you in 2025. Ciao, meow for now!

Part 2 of a two-part story by Deborah Gregory. Read part 1 here.

Deborah Gregory is the New York Times bestselling author of THE CHEETAH GIRLS and the CATWALK trilogy.

The post “Fat is Not Fabulous” appeared first on Black Health Matters.

That’s why I compiled a list of the top popular nutrition myths you’ve probably heard and may even believe. I’ve searched the internet for reputable sources to find out if there’s any scientific evidence to back them up. Are you ready to separate fact from fiction and debunk these myths once and for all?

Watch Out! What you are about to read may be hard to believe.

Myth #1: Eating Eggs (Yolks) Will Kill You

Sound familiar? We’ve long been told that eating eggs, especially the yolks, causes high cholesterol, which can lead to cardiovascular disease and death. Where did this come from? The American Heart Association 1968 warned us to eat no more than three whole eggs per week to avoid consuming dietary cholesterol, which was thought back then to cause high cholesterol.

It has taken half a century of scientific research to understand the truth: Consuming high levels of saturated and trans fats is to blame for high cholesterol, not eggs.

The National Institute of Health refers to this myth as “an outdated hypothesis slowly put to rest,” concluding, “Half a century of research has shown that egg and dietary cholesterol intake is not associated with increased cardiovascular disease risk.

Most health promotion agencies around the world have dropped egg restrictions altogether.

FACTS: Eggs are among the most affordable, nutrient-dense, complete protein sources. They are full of vital nutrients that promote healthy eyes, brain, and nerves, as well as essential vitamins like A, B, and D. Omega-3 fatty acids are widely proven to lower our risk of heart attack and death.

According to Scientific American, hens fed flaxseed yield these eggs.

WHAT TO WATCH OUT FOR: While eggs are considered healthy, how they’re cooked and what we eat alongside them could have perpetuated their notoriously Bad reputation.

Foods like bacon, sausage, and ham are traditionally enjoyed with eggs, and using butter and oils in their preparation has most likely tainted the health benefits of our perfect protein.

The American Heart Association writes, “Decades of science have proven that saturated fats can raise your “bad” or LDL cholesterol and put you at higher risk for heart disease.

Myth #2: We need Juice Cleanses to Detox the Body & Jumpstart Weight Loss

The idea that juicing rids your body of toxins and cleanses your vital organs sounds fantastic and entirely believable. However, it’s just not true. Adding more fruits and vegetables to our meals and snacks has proven health benefits. There is little to no scientific evidence to support the idea that juicing your daily fruits and vegetables cleanses your body more than eating them in whole form and staying adequately hydrated throughout the day. That is, I found no valid long-term research to confirm this claim.

I get it. Drinking your fruits and vegetables may seem easy to get in all your daily vitamins and minerals. I often treat myself to a delicious carrot, beet, ginger, celery, and fresh apple juice. I know that juice is healthier than frozen sangria.

But just because it tastes and feels good doesn’t mean that juicing, pulverizing much of the healthy fiber, and destroying the essential vitamins and nutrients in fruits and vegetables is necessarily healthy or necessary to cleanse the body. 

FACT: Our liver and kidneys work naturally to filter out toxins without any help from juices. Unfortunately, there’s more scientific evidence of drawbacks associated with various “detoxes” and “cleanses” than the purported health benefits such as improved digestion, energy boost, and reduced inflammation.

Juices primarily consisting of fruits add more sugars and calories than you could eat the whole version of in a day. Longer juicing may cause more harm than good without protein to stabilize blood sugar spikes.

Liver and cancer specialist and surgeon Thomas Aloia, M.D., explains the importance of a healthy liver: “Detoxifying the normal things we eat, breathe, and ingest is part of its job and keeps us alive.”

So, how do we care for the liver so it functions properly? Dr. Aloia urges us to maintain a healthy diet and avoid putting extra demands on this vital organ.

He warns, “Don’t pack your liver full of fat, sugar, or alcohol, so the (detox) machine keeps doing its job well.”

If Whole Foods like fruits and vegetables and a plant-based diet centered around lean protein sources like legumes, nuts, and seeds  instead of animal products is what you’re looking to consume with these detoxes, cleanses, and juices, he says, “you will likely get all the benefits such programs offer.”

WHAT TO WATCH OUT FOR/WARNING: Juicing as a meal replacement results in inadequate calories and, most importantly, reduces the fiber required to absorb the nutrients from whole foods. This way of drastically cutting calories may result in weight loss. However, eliminating healthy protein sources could result in losing lean muscle mass and missing out on vitamins and nutrients to fuel your day with energy.

That’s not all; if weight loss is your goal, you may gain more weight when you return to your regular intake of calories and processed food.

Myth #3 Eating Soy Increases Risk of Breast Cancer

It was hard to understand that consuming soy products had been associated with cancer, especially considering that soy is the most popular plant protein, the central component of several Asian cuisines, and is widely used in diverse populations worldwide.

Soy milk emerged in Europe and the US in the 1980s, but it wasn’t until the ’90s that I noticed it. I vividly remember when everyone switched to soy milk in their coffee! Silk, a popular brand of soy milk products, was everywhere.

How could this healthy protein alternative to cow’s milk cause breast cancer when so many populations, including vegetarians, consumed so much of it? Something didn’t sound right. A friend of mine warned me with some urgency about the danger of soy.

Since her mother had recently lost her battle with breast cancer, I was convinced it had to be true! But was it? I needed to know that this claim was scary even though I didn’t like the taste of it in my coffee and never had a taste for tofu.

The confusion stems from a few misinterpretations of scientific evidence in the past. Breastcancer.org attributes older studies that were performed on rats suggested that large doses of isoflavones found in soybeans stimulated breast cancer cells to grow in Petri dishes. However, there is no evidence to suggest the same effect in people.

FACT: Harvard researchers confirm soy foods are rich in nutrients, including B vitamins, fiber, potassium, magnesium, and high-quality protein. Soy is a complete protein containing all nine essential amino acids the body cannot make alone.

According to the American Cancer Society, there is growing evidence that eating tofu, tempeh, edamame, miso, and soymilk may lower the risk of breast cancer.

Myth #4 Fresh Produce is Healthier than Frozen or Canned Versions

It may surprise you that although packaged produce is technically processed, its effects on nutritional value are minimal.

The National Institute of Health reports, “Research has revealed that frozen fruits and vegetables can have just as many vitamins —and sometimes more—than fresh.

While freezing may impact the texture of your fruit when it thaws, fresh fruit retains its natural texture better.

For those who do not have access to fresh produce or proper storage provisions, frozen or canned fruits and vegetables are a convenient and healthy alternative.

However, if you prefer the taste of fresh produce, then fresh may be the only way to go.

FACT:  According to the American Heart  Association, frozen and canned options can be healthy alternatives to fresh produce, the operative word being ‘can.’

In fact, according to UCLA Health, it is well documented that canned and frozen fruits and vegetables are commonly processed within hours of being harvested, which helps preserve their nutrients.

Smart Shopping Tips: It is essential to choose carefully and pay attention to the labels to avoid added sugars like “heavy syrup” or high sodium concentrations. Choose packaged varieties, such as fresh fruits and vegetables, free of salt, syrups, and creams, and season on your own.

WHAT TO LOOK OUT FOR: Follow the directions on the package of frozen varieties to avoid overcooking them to the point they lose color or shape. If you cannot identify the vegetable, some nutrients may have been lost along the way.

To be clear, it is possible to encounter a slight shift in the nutritional value of frozen produce. Tish Food Center says, ” Water-soluble vitamins, like vitamins C and B, may leach during the initial blanching process. Also, storing produce in the freezer for too long may cause freezer burn in which cell walls rupture, resulting in a noticeable change in color, flavor, and texture.” The fact remains, however, that adequately stored frozen fruits and vegetables make enjoying produce year-round.

Myth #5 Gluten-Free Foods are Healthier

If you’ve heard about gluten, you may be aware of it since so many products are suddenly made without it. But what exactly is it?

Gluten is a protein in grains like rye, wheat, and barley. It’s common in foods like bread, cereal, and pasta. Celiac disease is an inherited, diagnosable autoimmune disease estimated to affect 1 in 100 people worldwide.

When someone with Celiac disease eats food containing gluten, their bodies trigger an immune response that attacks the small intestine, causing damage and malabsorption of nutrients.

FACT: Gluten-free foods are NOT healthier. The opposite may be true: “Gluten-free foods are commonly less fortified with folic acid, iron, and other nutrients than regular foods containing gluten,” according to Harvard researchers.

They have found that gluten-free foods contain less fiber but more sugar and fat and cost more. Further research has seen “a trend toward weight gain and obesity among those who follow a gluten-free diet (including those with celiac disease).”

There is no compelling evidence that a gluten-free diet will improve health or prevent disease if you don’t have celiac disease.” This means avoiding gluten is unnecessary if you can eat gluten without trouble.

These are just the first five; we have 15 more to go. Stay tuned for part two.

This story is made possible by an educational grant from Novo Nordisk.

The post Nutrition Myths We Still Believe Part 1 appeared first on Black Health Matters.

Although I didn’t inherit “the fat gene,” my journey from a 5’11” 130-pound runway model to a 301-pound morbidly obese writer was definitively caused by the inheritance of the latter. I was one of the 500,000 kids in America—the majority of whom are Black—placed in the foster care system.

During my childhood, I had no knowledge of why—or even when—I became a ward of the state of New York because no one told me, and you certainly didn’t ask questions.

My earliest memory is sitting at a desk in school (in kindergarten or first grade), nervously pulling my hair, and seeing my foster mother, Mrs. Parkay, with her blue Afro wig and rhinestone-studded cat eyeglasses, pointing her menacing finger at me through the window of the closed classroom door. I could hear some kids seated near me snickering at her frightful image.

I blocked out the beating that followed. I quickly realized Mrs. Parkay was violent, illiterate, and a heavy drinker. Her two grown children were morbidly obese and delighted in regularly stealing food from us foster kids, which was a relief since Mrs. Parkay’s cooking of pig feet and chitterlings was quite terrible.

Food, however, became my Holy Grail. At night, I would sneak down to the basement and rummage through the garbage cans in search of scraps.

By 12, I was tall and skinny and caught the eye of Mr. Richardson, one of Mrs. Parkay’s cronies who visited the house where the drinking of Southern Comfort filled the evenings. He was a caretaker for a wealthy Jewish couple with an expansive mansion in Bronxville. Mrs. Stein threw quite the brunches and dinner soirees. Donning a crisp white uniform, I began working at the Stein’s mansion on the weekends and served endless platters of schnitzel, lox, smoked sturgeon, and other delicacies to her guests.

At the end of the weekend, I got to take home leftovers and snuck them into the bedroom for our secret feasts!

At 15, I saw the “Spanish Speaking Cashiers” sign posted in the A&P supermarket window. Using the treasured Singer Sewing Machine Mr. Richardson had bought me for a previous birthday, and I whipped red hot pants and yellow halter tops for my B.F.F. Niecy and me to apply for the coveted A&P jobs.

The outfits did the trick because the store manager, Mr. Dragastino, never tested our Spanish fluency (I knew Hola! and Gracias! which was more than Niecy knew!)

Niecy and I proudly wore our red A&P aprons—pinned with ~Yo Hablo Espanol” big white buttons. We had hit the jackpot with our cushy part-time jobs and a gourmet selection of endless goodies! Mrs. Parkay also took the opportunity to come into the supermarket with her friend Mrs. Dodger and load up their shopping carts—with expensive pot roasts and canned hams—that I was required to check out for free.

My fourth and last foster home was at Mrs. Rhodes in the Soundview section of the Bronx. I had skipped the eighth grade via the S.P. program and graduated from high school at 17. I used the last year in foster care to work full-time and save money for my grand escape at 18.

During that year, I also attended Ophelia DeVour Modeling School, created gowns for the school’s fashion show finale, and took night classes at F.I.T. Taped on my bedroom walls were sleek, sophisticated images of supermodels Lauren Hutton, Karen Graham, and Beverly Johnson torn from the pages of Vogue magazine.

Back in the late 1970s, the beauty climate was scary: “White was right, Blonde was better, and the infamous mantra: You could never be too thin’ was echoed around the globe.” I fell hard for this manufactured fibbery.

Although I was 5’11” tall and weighed 130 pounds, I made conscious efforts to get my weight down to 125 pounds because “thinner was better.’’

When I escaped foster care, I moved to Manhattan, attended F.I.T. by day, and was employed as a barmaid in black leotards at the Tin Pan Alley seedy bar in Times Square by night. I sent away my birth certificate and found out I was born in Brooklyn, and my mother’s name was Ruth Gregory, and “father unknown.” (It would be years later, when I became a writer for Essence magazine, that I would begin to unravel my family history.)

From the F.I.T. bulletin, I answered an ad for a roommate. I moved in with Susan Betz, a JAP (Jewish American Princess) from Great Neck, Long Island, who introduced me to “black beauties”: deadly amphetamines that were perfect for dieting and studying for exams. Frail and hyper from overdosing on pills, I finally landed in therapy. My wonderful therapist, Anath Garber, prodded me to pursue modeling.

After taking photos for my portfolio, I visited the Ford Model Agency. The white agent calmly told me: “You are beautiful, but we can’t use Black girls. You should go to Europe.’’

As a result, I became haunted by dreams of Paris. Anath prodded me to go. I had never been on a plane before, but off I went. Like New York, Paris is a cold, metropolitan city, but I immediately got tied into an American circle of models, photographers, and makeup artists. American models Dovanna, Lisa Rubenstein, and photographer Josef Astor were part of my inner circle.

Crossing a continent, however, did not erase the color factor. I remember going on go-sees for showroom and fashion show jobs and being told: “No more Black Girls today!” all the Black models in the room would get up to leave the go-see like a herd of cattle. One of the Black American models, Celeste, with whom I did a showroom job, was based in Firenze, Italy, and she prodded me to go there and sign up with Chic Models. I had never dreamed about Italy, but the minute I landed on Italian terrain, I was inspired by La Dolce Vita. My days and nights were filled with vino bianco, Spinaci con limone, and go-sees.

But even in Italy, modeling is fiercely competitive, and the terrain is filled with primarily American girls who are not about to help you except for one—Coco Mitchell. She had been working there for a minute and knew the treacherous terrain. Coco was my inspiration.

All the American models lived in the local pensiones (similar to what we call hostels), and sometimes, three or four of us were cramped in the same room.

I was living in a pensione with model Andrea from Dallas and makeup artist Jose from New York when La Dolce Vita turned bitter. Andrea turned green and was bedridden from our nightly vino bianco and spinaci con limone dinners. An Italian doctor ordered her to eat pasta and remain on bed rest.

I, on the other hand, was mentally unraveling from the excessive drinking to mask my childhood trauma.

The night before a photo shoot, I got into a fight and was socked in the face. Photographer Leonardo Maniscalchi was not happy about my black eye. Still, he turned my face to a profile for the modeling job (for a leather jacket ad to appear in Italian Vogue magazine). I didn’t want to leave Italy and come back to the harsh reality of the race struggles in America, but instinctively, I knew I had to get back to New York to resume seeing my therapist, Anath.

I cried my eyes out on the plane, but I came back in the nick of time to resume the therapy that would save my life. Little did I know I was in for a hell of a ride, though—like switching seats on the Titanic—and that I would painstakingly reinvent myself as a writer but gain 171 pounds in the process before finally hitting rock bottom decades later that would finally catapult me onto a solid road to recovery.

Part 1 of a two-part story by Deborah Gregory. (part 2 continues tomorrow)

Deborah Gregory is the New York Times bestselling author of THE CHEETAH GIRLS and the CATWALK trilogy.

The post What’s Fat Got to Do With It? appeared first on Black Health Matters.

The Trouble with Artificial Sweeteners

“Artificial sweeteners are sugar substitutes that provide high sweetening power associated with low accompanied calories,” according to Cureus. “These additives are known for their intense sweetness, often multiple times sweeter than sugar, allowing for smaller amounts to be used to achieve the desired level of saccharinity.”

Products containing artificial sweeteners are often advertised as healthier alternatives to traditional sodas and juices. Because they do not contain sugar, they are assumed not to lead to weight gain.

They work because they trick the brain into thinking it’s consuming sugar. As a result, they leave some people feeling less satisfied. One study reported that when we are obese or are overweight and drink diet soda, we are more likely to consume more calories at meals and snacks than our counterparts who drink sugar-sweet beverages. So, we gain weight.

The Yale Journal of Biology and Medicine stated that “While people often choose “diet” or “light” products to lose weight, research studies suggest that artificial sweeteners may contribute to weight gain.” The Journal also noted, “Several large-scale prospective cohort studies found a positive correlation between artificial sweetener use and weight gain.”

The American Journal of Clinical Nutrition found that “sucrose and saccharin consumption led to increased body weight.” Artificial sweeteners can cause changes in portions of the gut microbiome.

Industry Growth to Meet Consumer Demand

“Consumers are demanding a greater variety of low-calorie products as they strive to make healthier food choices.” according to the Journal of Pharmacology & Pharmacotherapeutics. This is leading to the popularity of products containing artificial sweeteners. These products include aspartame, saccharin acesulfame potassium, sucralose, neotame, and advantame. The Journal reported that their value to weight loss journeys may be overstated. “AS have been increasingly used as healthier alternatives to sugar-sweetened products to curb the obesity epidemic. However, the evidence supporting their weight reduction or maintenance use has been inconclusive.

The World Health Organization has warned the public against including non-sugar sweeteners (NSS) in one’s diet.

“Replacing free sugars with NSS does not help with weight control in the long term. People need to consider other ways to reduce free sugar intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages,” said Francesco Branca, WHO Director for Nutrition and Food Safety.

Branca added that those seeking to lose weight should work on minimizing the sweetness of their diet altogether instead of finding solutions to access sweetness without sugar.

“NSS are not essential dietary factors and have no nutritional value. People should reduce the sweetness of the diet altogether, starting early in life, to improve their health,” he said.

The Journal of Family Medicine and Primary Care stated that artificial sweetening agents “have shown a paradoxical, negative effect on blood glucose” and that “this increases the levels of insulin in the blood, eventually leading to decreased receptor activity.” This should be taken into consideration when making decisions at the grocery store.

Consider These Alternatives to Artificial Sweeteners

•  Unsweetened Teas. Skip out on the false sweeteners and steep some tea for a long time to enhance the flavor. Hibiscus or lavender tea can imitate that bubbly pop you’re used to pouring in your favorite tumbler.
•  Sparkling or Flat Water. Add a citrus twist to your sparkling water or seltzer if you want some zest in your beverage. A few slices of ginger or a scoop of nutmeg can also add something special.
•  Add Some Herbs. Thyme, mint, or rosemary are great ways to give water or another sugar-free beverage a kick. If you don’t like the taste of herbs in your drink, strain them out for a smooth effect.

The post Are ‘Diet’ Food and Drinks Causing You To Gain Weight? appeared first on Black Health Matters.

For those who have been big girls, shopping for larger sizes and looking for aisle seats (with some extra room) has come with the territory. But bigger sizes don’t just mean more oversized clothes and chairs; they mean more strain on our bodies. Your knees may not be the only call you hear from your body. Pay attention to your numbers, too. That’s right, those dreaded numbers like blood pressure and cholesterol, and yes, that number is on the scale. As we get older, they are harder to control, but they are telling us something.

The American Heart Association states metabolic syndrome is diagnosed when someone has three or more of these risk factors:

•  High blood glucose (sugar)
•  Low levels of HDL (“good”) cholesterol in the blood
• High levels of triglycerides in the blood
• Large waist circumference or “apple-shaped” body
• High blood pressure

Metabolic syndrome puts you at greater risk for heart disease, stroke, diabetes, and other serious health problems. Focusing on sustainable lifestyle changes could pose long-term health benefits. You’ll notice the changes in your clothes, the lack of pain in your knees, and the comfort of those small middle seats.

Dr. Holly F. Lofton, MD, a Board-Certified Internist at NYU Langone Weight Management Program, has been a longtime pioneer in proper weight management and healthy living and has some initial strategies to help you manage your weight effectively.

•  Practice mindfulness techniques: Dr. Lofton recommends acupuncture as a stress reliever but also suggests exploring other methods, such as hypnosis, meditation, or yoga.
•  Introduce healthy coping strategies like regular exercise, journaling, or professional therapy to your everyday lifestyle.
• Seek a support system. In addition to board-certified professionals, a positive, supportive community of family and friends can help offset the urge to reach for comfort foods in stressful situations.
• If stress contributes to your weight, identify the situations or emotions that trigger your stress eating.

Getting to the Root Causes

According to Dr. Lofton, “The area of the brain that gets activated and traumatized is the mesolimbic system (or the brain’s pleasure center), signaling that whatever you do in excess, you will gain pleasure from it,” she adds. This excessive behavior looks different based on the individual, but if the signal is related to food consumption, therein lies the beginning stages of emotional or stress eating.

Her popular program, New You, helps patients achieve results through scientifically proven weight loss techniques and medications, combined with proper nutrition education. Dr. Lofton begins her initial patient diagnosis with the question, “Are you physically hungry (points to stomach), or do you have the desire to eat (points to head).” From there begins the in-depth conversation and analysis around a patient’s stress eating and where the root causes are. “Environmental stress (family, work, etc.) can cause brain trauma that causes one to crave comfort foods.”

Dr. Lofton and her medical specialists monitor and address the behavioral challenges resulting from poor eating habits and keep them under control. Treatment methods include managing stress, planning a healthy diet, making recommendations, and prescribing medications when needed.

Dr. Lofton maintains extensive research regarding patients who experience weight gain after medical weight loss methods to identify successful, long-term solutions and treatments for patients living with obesity.

Breaking The Cycle – Regaining Control

Identifying healthy diet plans and working towards results seems simple, right? Not at all. Studies have shown that 80% and 85% of those who lose weight quickly will regain it.

High stress levels can significantly impact metabolism and fat storage. Elevated cortisol levels can slow metabolism, making it harder to burn calories. High cortisol levels also signal the body to store fat, particularly in the abdominal area.

Repeated cycles of weight gain and loss can also negatively impact overall health. Fluctuations in weight can often lead to elevated blood pressure, elevated cholesterol levels, high blood sugar levels, and other risk factors.

Dr. Lofton stresses the importance of consulting with your trusted healthcare provider. A trained medical professional who understands obesity can best support you with treatment plans to help you lose weight, keep it off, and break the cycle for good.

Identifying a program that works best for you is your best chance of combating the likelihood of developing metabolic syndrome. Or working to reverse it.

The post What You Need to Know About Metabolic Syndrome appeared first on Black Health Matters.

When stressed, the body releases hormones that trigger cravings for unhealthy foods, typically high in sugar and calories. Eventually, this type of overeating leads to weight gain. Understanding the issues behind stress eating is critical to developing effective strategies for managing them.

The Hormone That’s Fueling Your Cravings: Ghrelin

Dr. Nicole also founded the Weight a Minute Clinic, a telehealth weight management practice for patients of all ages, noting that obesity “is a complex medical condition that has many causes; some of these causes are simply out of your control. “When the stomach produces the hormone ghrelin, it signals to the brain that you are hungry when you are not. Individuals who have obesity have lower ghrelin levels, which can ultimately make you feel hungry all the time, thus driving cravings for foods that make it harder to lose weight.”

The Cortisol Connection: Stress and Appetite

What exactly causes stress eating? Several emotions can lead to stress eating, from feelings of anxiety or sadness to thoughts of low self-esteem and perfectionism. Lastly, environmental triggers like not having geographic access to healthy food options can easily contribute to unhealthy stress eating.

Stress eating directly impacts weight management goals, from weight gain to weight loss. Increased calorie intake, limited physical activity, and irregular eating habits are a few ways that stress eating leads to weight gain. Additionally, stress eating can negatively impact weight loss efforts. When stressed, we are more prone to reach for unhealthy food options or skip meals altogether, making it challenging to stick to a routine, healthy diet.

Cortisol, also known as “the stress hormone,” is released in the body when we experience stressful situations. It signals the body and the brain, controlling your mood, actions, and food cravings. Elevated cortisol levels can stimulate our cravings for foods high in sugar and fat. While these foods offer a quick boost of energy, providing temporary comfort in stressful situations, the long-term effects may lead to overeating and unhealthy eating and weight management habits.

A Mindful Approach to Weight Loss

Dr. Nicole believes women and men must develop the ability to balance multiple roles and responsibilities while managing stress. Addressing these challenges and developing healthy coping mechanisms is the key to avoiding health risks and maintaining a healthy weight and standard of living.

When the challenges of “adulting” become too stressful, don’t go it alone. Take advantage of the tools available via technology and professional help. Food diaries and tracking are the age-old tools for managing food intake, but now free apps like Nourishly can track emotions with your eating, or paid apps through insurance or Noom provide even more support. Ask your primary care doctor for a referral to a licensed or registered dietician with CSOWM (Obesity and Weight Management Certification), or you can find one at eatright.org, so don’t be afraid to ask for support. Find a physician with an American Board of Obesity Medicine (ABOM) to assist you with your weight management journey.

With the right perspective and diet tweaks, you will have more energy and clarity to take on whatever challenges “adulting” throws your way.

Please click here for more information on Dr. Cee Nicole and the Weight A Minute Clinic services.

The post How to Break the Cycle of Stress Eating appeared first on Black Health Matters.

Check out our Q & A with her below:

How do people find someone like you?

L. Casey Flowers: With the expansion of telehealth in 2020, it’s been much easier to find a dietitian to work with. If you’re working with an endocrinologist for diabetes or a nephrologist for kidney disease, they usually have someone who works directly within their office. Or they can provide you with a direct referral, making things much more accessible. And your insurance company can give you a list of people as well.

No, not all dietitians are created equal. Some nutritionists may be personal trainers who took a course. Licensed dietitian nutritionists (LDNs) must take a licensure exam and meet continuing education hours to maintain their credentials through the state.

However, not all LDNs feel comfortable talking about weight management. Look for those with a CSOWM certification so you know they are Certified Specialists in Obesity and Weight Management. Most people will include it on their website.

What happens during the initial appointment?

LCF: If someone comes to me for weight management, our first visit will last 45 to 60 minutes. Our follow-up visits are generally 15 to 30 minutes. We do your anthropometrics, height, weight, and blood pressure. I will always ask if you have any specific questions because I will have many questions.

I will ask about your medical history. What if you’re on medication that causes weight gain? I must also know your diet history because every attempt lowers your metabolism. So, we will go through your whole diet, exercise, and weight history. Has it always been like this? Or is it an up and down?

The second half of the visit is the best part. “It is not, ‘Here’s this piece of paper, and you follow this plan,’ We take all the information you shared and make a specific plan to meet your lifestyle.

What you said is pertinent. For example, what has happened in the last six months or five years impacts what will happen now. I just had a death in my family or lost my job; that’s important for you to know.

LCF: Extremely. If your stress hormones have increased, and you haven’t done anything to help lower them, your weight will not go anywhere. So, we must ensure we’re addressing those kinds of baseline concerns.

What surprises patients about their first visit with a dietician?

LCF: We start with small changes. We usually focus on three goals to start and then set them up with a monitoring tool, like a food journal or an app, so that we can do regular check-ins. Today, for example, one of my patient’s three goals was to sleep seven hours a night. However, making that improvement will help in the long term.

How does sleep impact weight?

LCF: Sleep is so essential that I never thought I’d have to discuss it as much as I do. Many patients do not get their seven hours in, so their stress hormone, or cortisol, never has a chance to get lowered. When your cortisol is up, it automatically tells your body to start up, regulating your fat, absorption, and growing fat. It also increases your hunger, specifically for specific nutrients that will boost your dopamine. What’s going to do that is tryptophan, which comes from chocolate.

So, if you’re not sleeping well, many people start craving these simple carbohydrates to help get them through the day.

As a Certified Diabetes Care and Education Specialist, I always see this as a red flag. If somebody wakes up between 3 and 5 AM, that’s nighttime or reactive hypoglycemia time, and their blood glucose will drop during those hours. They will spontaneously wake up. We must fix their diet at nighttime so that doesn’t happen. Sleep tells you a lot about a person.

How often do you meet with your patients?

LCF: We’re supposed to meet every two weeks for the first month. Then, we can go every two to three months for maintenance. I am the only dietitian in my clinic and serve three clinics. So, I usually see patients every four weeks. We’ll meet once a month. I also do email check-ins to see how my patients are doing.

 When you keep your food journal, please be honest. I do not care. There is a suspicious amount of grilled chicken salad in people’s diets, but not all of us are eating them.

How long is a patient seen?

LCF: It depends on their insurance and what they’re willing to cover. Sometimes, insurance says you only get three hours of diabetes education a year. So, we make that work. Some people have come into the office and needed a brief education. I never saw them again. Other patients I have known for the last half-decade. At this point, invite me to your cookout; we’re family. It depends on what the person needs.

What if a patient came to you recently diagnosed with pre-diabetes? What advice would you give them?

LCF: This is my favorite question. I love pre-diabetes because these patients are in a great spot to make a huge change that will impact the rest of their lives. Many underutilized resources exist, such as the CDC’s Diabetes Prevention Program. Certain health facilities have grants within that program. I always educate my patients on that. Some feel more comfortable doing the one-on-one with me. We work on lifestyle intervention:

• Are you moving your body enough to burn off this extra blood glucose?
• Are you eating in a pattern that you know is conducive?
• Are you having more fiber than sugar?

This isn’t something that you can do well for a month, and now you don’t have pre-diabetes or diabetes; no, your pancreas has officially told us something’s wrong. You will have to pay attention to this forever.

What other conditions do you see in patients often?

LCF: The conditions I see most often include hypertension, high cholesterol, and those trying to get their heart health under control. I work with patients after bariatric surgery. The challenge is that although their stomach anatomy has changed, they see food with the same eyes and brain, so getting support as you make these adjustments is critical. I meet with them every one to two months during the first year.

If you are looking for a Licensed Dietitian, where should you start?

LCF: The Academy of Nutrition and Dietetics has a website, eatright.org. You can search for a practitioner based on preferences, including zip code, language, certifications, insurance, and in-person and telehealth options. Check directly with your insurance provider to see whether they have any LDNs or RDNs with CSOWM certifications and Google providers in your area with those certifications to see what comes up. Finding the right dietitian could be essential to maintaining weight loss once you achieve your goal.

Supported by an educational grant from Novo Nordisk Inc. 

The post Why You Need to Work With A Dietitian to Achieve Your Weight Loss Goals appeared first on Black Health Matters.

The report indicates that up to 50% of birthing people retain 10 pounds or more, and up to 25% retain more than 20 pounds.

Being proactive about your patient’s PPWR now could avoid the associated comorbidity medical risks such as cardiovascular disease and type 2 diabetes in the future.

Recognizing the Roadblocks

There is room to improve the postpartum wellness journey and obesity outcomes for your patients who give birth—currently, care often centers around the most visible challenges associated with the post-delivery period. However, that period is extensive, and patients need instruction on caring for their mind and body during that time.

A review published in Heylion found that “When communicating with patients from different cultural backgrounds, physicians were found to be authoritarian, biomedical-focused, and not involved with patients in decision-making.” Perceptions like these create roadblocks to effective obesity treatment.

Why Cultural Sensitivity Matters

Leah Hairston, a birth and postpartum doula who earned the recognition of John Hopkins Social Innovation Lab and as a semifinalist for Pharell Williams’ Black Ambition Prize last year, Sweet Bee Services, spoke to the need for professionals who understand the cultural sensitivity challenges faced in postpartum.

“There’s a dearth of access to Black dietitians and nutritionists,” she told Black Health Matters.

The American Journal of Clinical Nutrition states, “Reproduction has been identified as an important factor for long-term weight gain among women.”

Hairston and her team offer solutions to the people they serve. “People feel a lot more at ease because there’s somebody who looks like them who also understands,” she explained.

Hairston gave an example of the need for cultural sensitivity in postpartum nutrition: “My family’s Caribbean. So, I’m gonna eat plantains and rice and beans. I don’t want to feel like rice and beans are a punitive meal,” she explained. But I might not need to eat six helpings of rice and beans.”

She values practitioners who are “able to honor the things that are important to me and my family while also honoring our budgetary restrictions and any other needs that we might have.” She brings that awareness to her work.

Rethinking Postpartum Evaluations

Birthing persons require support far beyond the first few months of the postpartum era, but an article from Nutrition Research Reviews reported that “much less attention is being given to the postpartum period beyond 18 months.”

Postpartum patients need thorough evaluations to determine if they have obesity. These evaluations need to go beyond the sparse required check-ins for birthing persons.

“There is a great need for postpartum women to identify the implications of postpartum obesity. There is also a need for healthcare professionals to treat postpartum women with greater competency, having a structured postpartum follow-up with counseling and motivation for weight loss and investigations like hemoglobin, TSH, and blood sugars at follow-up,” according to a 2022 article published by the Journal of Obstetrics and Gynecology of India.

The Annals of Hematology noted that “postpartum anemia has been linked to several important postpartum morbidities, including depression, reduced cognition, and fatigue.” Still, it is critical to learn how it plays into postpartum obesity.

Dr. Danielle Wright-Terre, founder of the Honey, a postpartum community and app, commented on gaps in the postpartum care process that begin earlier than that. “Regarding check-ins for the mom, there are gaps,” she said. “There needs to be more guidance on the physical recovery aspect.”

Many doctors focus on ruling out issues for new mothers instead of being evaluated for ways they can thrive.

“The postpartum phase is just to make sure mom is doing well from a mental health standpoint. After that visit, if nothing is identified, her next visit is at 12 months, and that’s the annual visit. So, there’s not a lot of check-ins,” Dr. Wright-Terrell continued.

Key Factors Impacting PPWR

According to the Journal of Clinical Medicine, “Irregular sleep and mealtimes during the postpartum period could also interfere with body weight. Emerging evidence suggests that the misalignment of eating and fasting patterns with the body’s circadian rhythm could impact metabolic function and consequently body weight.”

Irregular sleep can also contribute to an individual becoming obese.

“Individuals who regularly slept less than seven hours per night were more likely to have higher average body mass indexes and develop obesity than those who slept more,” in a study published by BMJ Open Sport & Exercise Medicine.

Current Obesity Reports states, “Epigenetic programming that occurs at conception and throughout pregnancy predisposes children born to mothers with obesity to a range of chronic metabolic conditions including type 2 diabetes and heart disease.”

Taking an Individualized Approach

Healthcare practitioners must individualize their engagement with birthing people. Not all people who give birth are the same, and they do not all come from the same culture.

An informed perspective can help a practitioner be more effective.

Dr. Wright-Terrell pointed out that people who deliver without complications might not need to wait the widely recommended six weeks before engaging in movement that might help their mind and body. She said sometimes they “can start moving and gentle exercise as soon as 72 hours after delivery.”

Talking to your patients to determine what is best for them can help you make recommendations that suit their goals best.

“I try not to restrict my patients in terms of movement because movement is really powerful and healthy overall, and it can help you feel more like yourself.”

Referrals are crucial in helping people with uteruses re-engage with their fitness plans. Hairston uses referrals to help her clients understand the resources available to them.

“A nutritionist is covered under your insurance when you’re pregnant and usually in the first couple weeks of postpartum, and so it should be pretty easy to find somebody in-network,” she said.

Dr. Wright-Terrell explained the importance of educating patients on how their fitness goals can be achieved through seeking specific care to prevent sustained weight gain. For example, physical therapy can help build core strength, which is essential to pursuing weight loss through physical exercise. “Another great resource that I feel is underutilized is physical therapists, specifically pelvic floor physical therapists,” she said.

Dr. Wright-Terrell states, “Every OB should have a low threshold to send out the referral” for a specialist to accommodate them.

When HCPs approach patients holistically, we may have a better chance of reducing PPWR in our community.

Supported by an educational grant from Novo Nordisk Inc.

The post A Holistic Approach to Postpartum Weight Gain Benefits Patients appeared first on Black Health Matters.

Probiotics and prebiotic beverages have increased in popularity in recent years. Several companies have begun offering over-the-counter probiotic and prebiotic products boasting benefits ranging from digestive improvements and improved mental health to cardiac wellness and clearer skin. Some even theorize that they can curb the likelihood of contracting common viruses.

Emphasis on gut health has swept the wellness world by storm. There are even lines of celebrity supplements with probiotic and prebiotic SKUs. People fill their coolers with brightly covered wellness drinks thinking they are a cure-all, but their advantages are complicated.

A 2020 article from Foods clarified that “The term” “health “benefit,” (often” stated on the label) is not a regulated specificity, nor has a clear medical meaning.” This has not stopped consumers from chasing after them by purchasing probiotics and prebiotic beverages (like Oilpop, Culture Pop, and Poppi). They are the cornerstone of the functional beverage market, joining protein shakes and collagen concussions as perceived miracle potions.

“The public awareness of diet-related issues and ever-increasing evidence about probiotic health benefits have increased consumer interest in probiotic foods,” according to a 2023 article in Frontiers in Microbiology.

That article expressed the importance of probiotics being administered in “adequate” quality.” Poppi,” a major player in the beverage industry, is facing legal challenges for their health claims in the form of a class-action suit that alleges that they did not infuse an adequate amount into each of their cans. Still, the amount of “adequate” can vary for each person.

The market has swelled to over ninety billion dollars despite this. “From an”industrial perspective, there are always challenges related to adding health-enhancing components, including probiotics, to food matrix,” according to Foods.

Not only are the benefits of probiotic beverages difficult to determine but there are potential risks associated with prebiotics and probiotics being examined by researchers. These can potentially be increased in select marginalized publics like those late in their pregnancies, immunocompromised individuals, and chronically ill children.

Dr. Janese S. Laster, a board-certified doctor in Internal Medicine, Gastroenterology, Obesity Medicine, and Nutrition and the founder of Gut Theory Total Digestive Care in Washington, D.C., explained that probiotics and prebiotics are best introduced to a regimen that includes physicians.

She also said that more information is coming to the public about probiotics and prebiotics as efforts to design and execute productive studies are expanding.

We don’t have enough data and so there’s a bunch of research going on,” explained Dr. Laster. “But right now, we don’t have enough information to make a determination.”

What do you need to know about probiotics and prebiotics before using them?

Their usage affects everyone differently.

“We don’t know what that perfect makeup is. The only thing we know currently is that people who tend to be the healthiest people, people who have no GI symptoms, tend to have a really, really high diversity of all types,” said Dr. Laster. “We don’t know which is the perfect one each person needs. So that’s the big issue and what we’re trying to figure out and determine.”

There are different kinds of probiotics.

“Not all of them are created equal,” said Dr. Laster. “Most things won’t make it through to your small bowel where they can actually have some effects.”

Research the strain you are considering and discuss it with your doctors before working it into your diet.

Probiotics can be affected by heat.

The way you store your probiotics matters. Research best practices for how to store the probiotics you are taking so that you can obtain the most benefits from them.

Probiotics don’t outweigh a poor diet.

Chugging probiotic-infused soft drinks will not undo the damage caused by an unbalanced diet. (Think about integrating these 10 prebiotic foods into your diet.)

Dr. Laster declared that foods that are high in fiber, like certain fruits and leafy vegetables, are still crucial to achieving one’s health goals. “These are things that we know actually change the microbiome,” she said.

“If you put fertilizer on the ground with Cheetos, nothing’s growing,” she said. “But if you put it there with apple seeds, you’ll get an apple tree at some point. So it’s about sort of what you’re feeding your gut, and just having a probiotic on top of a diet that is completely processed isn’t going to do anything.

It’s difficult to tell what probiotics you lack.

Tests claiming to identify the perfect probiotic cocktail for you might not be entirely accurate. “There’s no real good ways to test that at this point,” said Dr. Laster. She noted that it’s important to understand that many of these tests have legal disclaimers explaining that they can not be used for medical management.

“People will go online and come and see us and say oh, I got this test done that I wasted $700 on, now you tell me what to do with it.”

The post Probiotic & Prebiotic Drinks Like Poppi Soda: Are They Worth The Hype? appeared first on Black Health Matters.

Claudia:
All right, so my name is Claudia Lopez.

00:00:15:19 – 00:00:45:18
Unknown
I am the digital marketing and operations manager at Black Health Matters. And today I am here with Miss M. Marcia Lee. She is a fitness and wellness guide. A mentor and I am inspired very deeply by her journey and her story. And I wanted to make sure we gave air and space for her journey and allowed her to share with other people because, really, in today’s day and age, we need inspiration.

00:00:45:20 – 00:01:10:04

We need to be able to see ourselves within other people. And we need to understand that there is, a path forward and that there is positivity to look forward to and growth to look forward to. So, Miss M, would you like to introduce yourself and tell people how your journey started? Thank you, Claudia, for having me on.

00:01:10:06 – 00:01:33:13
Marcia
So my journey began in 2009 when I went to the doctor for my hanging physical, and she said, Miss Lee, you are a borderline diabetic. And I’m like, I say, our family picks up everything but money. Mind you, everybody in my family is a diabetic but me. I didn’t want to become a statistic. So she asked me what it was.

00:01:33:13 – 00:01:57:23
Unknown
I know as far as my diet and exercise regimen. I said the only thing I was doing was going to a happy hour, mostly eating chicken wings and French fries and having cocktails. But it wasn’t until I. I was taking my car home, and I had seen this as a free fitness class setup, so I dropped her off and circled back to the rec center to sign up.

00:01:58:01 – 00:02:24:04
Unknown
But while I was waiting to sign up, I saw a flier that said that in D.C. residents, if they lose 20% of their body weight, they can start the onset of chronic diseases like diabetes and hypertension. I said yes; where do I sign up? I signed up for the first day of orientation. We got to the orientation process, and the dietitian gave us these books.

00:02:24:04 – 00:02:47:08
Unknown
I said, what are these books for? She says, a food journal. I’m like, what? What food? You’re gonna say you’re buying my food, right? I don’t want you to know what I’m eating. But eventually, I understood the assignment. It was necessary for me to be successful in the program. So what we did was try. I had tracked what I ate and my exercise regimen.

00:02:47:08 – 00:03:09:06
Unknown
So the weights have reached a plateau. She was able to review every day. She was able to review the journal, do my exercise, and review my exercise regimen, and we were able to come together, and it actually worked out. But at the end of the 16 week program, I had lost four dress sizes. I wasn’t close with alphabets to close to numbers.

00:03:09:06 – 00:03:35:09
Unknown
You know how good that feel I was. My class was. I had to change my entire wardrobe. It took me six months to get rid of all those clothes I had, and I had all the clothes. But during that process, I actually started exercising, too. I went from not exercising at all to exercising daily. To this day, I’m still exercising regularly, and I have kept my weight off for 15 years.

00:03:35:10 – 00:03:54:00
Unknown
This was the first time in my life that I was able to put a handle on the weight. I never let myself go 5 or 10 pounds over at all. I do a reset spot oversee; I think it is focused and disciplined, and it’s very work. Clearly, a lot of people don’t realize that this whole weight loss journey is work.

00:03:54:02 – 00:04:27:00
Unknown
And this was man, this was this was free. We go to the exhibit, and bam, and all of that. This was hard work, determination, and will. They will want to put in the work. It really is putting in the work. It’s changing your whole way of thinking about food. And then I look at food as medicine. So I went from making pharmaceutical companies rich as far as buying assets and laxatives because when I was bigger, all that stuff I was put in my body was no good.

00:04:27:02 – 00:04:52:18
Unknown
So now I don’t even take I haven’t taken a laxative. You or antacid in years. I rarely have to even do it as it’s so, so rare, so infrequent in my life now. But the exercise journey has been really, really phenomenal as well. I would like to thank my DC Parks and Rec family for all the free, low, and no-cost fitness and wellness classes.

00:04:52:20 – 00:05:14:10
Unknown
Then I’m able to partake in and I still partake until this day. I’m also an ambassador for the DC, a wellness initiative that may have thousands of hours of started. So I am one of the community ambassadors also, every Wednesday for health and wellness. I love it. So, like I say, I’ve done like I say nothing.

00:05:14:10 – 00:05:39:21
Unknown
Now I do. I didn’t like walking cloudy and wouldn’t walk like two inches. Now I walk all the time, I walk, I hike, and do yoga. I do Zumba, I do freestyle dance, I do can I do everything wellness now? Claudia? I’m always trying new things. When I go on vacation, it feels good, Claudia, that I don’t have to sit back because I’m too tired, because I’m winded.

00:05:39:23 – 00:06:02:06
Unknown
I keep up with the best of me already. I love it, so that’s my journey. But in 2019, my brother Michael, that. And you know what? He had to suffer from depression. But he had been depressed for years. But he didn’t say anything. It wasn’t until the day before he passed when he told my brother, I’m depressed and I need help.

00:06:02:08 – 00:06:26:09
Unknown
We’re Claudia. He was there within 24 hours. And I’m like, you know what? Let me let me put some light to the darkness that I was feeling at that time. So I decided I wanted to be an advocate for health and wellness, especially in communities of color. Claudia, because we’re very, shy about our well-being. We don’t want to talk about it.

00:06:26:10 – 00:06:45:09
Unknown
So I’m a I’m a big advocate of therapy. I could be the poster girl on any or any signage that I do or not. I could be the poster girl for therapy because for me, therapy worked. You have to want to put in the work, find the right therapist, be ready. Be very. Be ready to do a deep dive in your life.

00:06:45:11 – 00:07:08:02
Unknown
Be ready to have a breakthrough because of you. Once the breakthrough comes, you can see things for what they are. And then you, you can, you know, you can be active, Courtney. You can play in your life. You can change your how to be of your mental health and well-being. So, I also teach people how to cook healthily on a budget.

00:07:08:02 – 00:07:27:17
Unknown
I don’t keep your income levels until people are always about preparation and planning. And that’s it. I say you can eat very well. And my goal my long-term goal, Claudia, is to get people to get them to do it so that it will be eaten, ask, whatever. Because there’s too much, you know, how much money are you spending? It’s like 60 bucks for one meal.

00:07:27:17 – 00:07:48:19
Unknown
You know how much food you can buy. And we’re lucky, Claudia, we are in, I’m in DC with, DC Department of Parks and access to my community gardens. And they give out free vegetables every week from May through the end of November. Do you know how good I eat? I eat well, anyway, but I’m eating fresh. And I’m so sad during the winter months when it’s not as robust.

00:07:48:21 – 00:08:10:07
Unknown
But I take advantage of that. I usually go home and cook it; sometimes, I see people on social media. What I’m cool with is the vegetables. I’ve gotten some from the different markets and you know how you know how it, no, cause these to make these yourself. So that’s my goal, Claudia. That is my goal to be and just to teach people how to live the best version of themselves.

00:08:10:09 – 00:08:26:11
Unknown
And they could be the best version of themselves. And they put in the work. And it’s not as hard as people think. Once you start doing it, Claudia, it becomes a routine, and you’re not going to want to go. I hear all the time I say that you know, you cannot go out to eat, but don’t make that habitual.

00:08:26:13 – 00:08:52:19
Unknown
It kind of matters what we eat because, well, processed foods are sugars and starches. And I say, you know, keep things to animals. That’s my goal to teach people how to do that. Claudia, I think one one aspect of what you spoke on that is extremely important for people that they can lack when it comes to a physical journey or a mental journey or, you know, anything really in their walk of life is motivation.

00:08:52:21 – 00:09:19:10
Unknown
And how do we stay motivated in order to be able to create these changes within our lives? So what would you say to someone who wants to start a journey or is thinking about starting a journey but maybe isn’t finding the motivation within themselves right now to be able to begin? Well, it’s not what I say because a lot of people don’t like me, you know, some people don’t like being around other people, and that’s fine.

00:09:19:15 – 00:09:38:23
Unknown
But as a quality, become your best friend when you do. I said, you have so many different exercises for all when I tell you all levels by all levels. But, and I always tell people then you can, you can find an accountability partner. It doesn’t have to be a process. You can find a virtual accountability partner.

00:09:39:01 – 00:09:56:21
Unknown
You can meet somebody. Hey, let’s do a FaceTime. Let’s do a Google Meet. Let’s do a zoom. Let’s do it; when I type a digital platform that you may have, or even those who don’t want to, take a virtual digital platform and do a phone check. Hey, how are you doing them? What? You don’t know? Hey, guys, I know, let’s have a call.

00:09:57:02 – 00:10:14:03
Unknown
Let’s get a check-in. But for me, it says I like to be outdoors. My fitness family. Trust me, it was a wellness check. It was. It was a check-in regular accountability was like, oh, where are you at today? Why do you like it? You know, it was always it was always group text. Okay, we’re doing this today.

00:10:14:03 – 00:10:35:06
Unknown
We’re doing that today. So, for me and for anybody, you can have accountability partners, whoever is in person or virtual, because you understand people. People are where they are. And I’m willing if you work with me, I can meet you where you are because everybody, you know, no two people are the same. And I respect that. That’s very true.

00:10:35:08 – 00:10:37:08
Unknown
One other thing that I think,

00:10:37:08 – 00:11:02:09
Unknown
is important that you mention was what we consume and how you treat food and how you view food. So what do you think? For one, what are some foods that are positive contributors to our lives, and what are some foods that maybe we should try to cut out a little bit more or just lessen to improve that journey to wellness?

00:11:02:09 – 00:11:20:17
Unknown
so for the average person, you know, and, you know, bad Claudia, all that junk food, potato chips and all that potatoes are the worst. And I know when I was on that page of trying for a while, the weight came on quick and I said, you have this potato chip. So nad cut that out and processed foods.

00:11:20:17 – 00:11:21:13
Unknown
Claudia.

00:11:21:13 – 00:11:24:11
Unknown
Because the processed foods, processed foods are a killer.

00:11:24:11 – 00:11:42:01
Unknown
And you know Claudia, and when I go in the stores, I know how to leave food labels. And I look at all the ingredients they have, all these ingredients. You need to have spent a year in that. But now, any time you don’t know how to pronounce it, most of the time, bait is not it not, is not as good for you.

00:11:42:03 – 00:12:08:18
Unknown
But as far as like like the healthy things, you know, summertime is good for blueberries and strawberries and blackberries, all the things down. Those are superfoods and healthy foods. No. Avocados. Because all the different lettuce and cucumbers are king, are white, and people are, but what it is, is all a preparation is all it going how you prepared food eggs?

00:12:08:18 – 00:12:29:08
Unknown
At first, I was a big fat a big fan of airplanes. Now I’m the airplane queen. Everybody was they made this like curry recipe, you know because I tried different things because for me it’s. And always tried things once. And I think Claudia the air because I’m vegan people always say, oh again is vegan. I lose weight.

00:12:29:09 – 00:12:56:03
Unknown
Is this food for everybody who’s listening? Attention, listeners, being bored is food. It’s food. It’s real food. It’s just no animal products or no dairy. But being food is food. You will not go hungry. Isn’t that weird? Quiet. Come out of your comfort zone. You don’t have to eat meat all day, every day. You don’t have to eat a piece of meat in your mouth.

00:12:56:03 – 00:13:05:12
Unknown
You don’t try different things. And I tell people, just try this, try, different things. You don’t do meat every day, do meat maybe every other day, or maybe do meat,

00:13:05:12 – 00:13:12:02
Unknown
maybe one once a week. Or do you do meat this Monday or whatever? This try to come and switch it up a little bit

00:13:12:02 – 00:13:14:18
Unknown
and be open to try new things.

00:13:14:21 – 00:13:38:17
Unknown
Definitely. I know it’s cookout season, right? So we’re about to enter that time when everyone wants to grill and they want to have all the sweets, and they may be doing the pie competitions and whatever else they can get their hands on. So it is going to be vital to to look at Whole Foods, the types of whole foods that you can bring to your family events to,

00:13:38:17 – 00:13:46:04
Unknown
contribute and how, you know, that’s going to impact everyone in your family and your journey and how you share that, that part of your journey with each other.

00:13:46:04 – 00:14:03:12
Unknown
so one of the things that you mentioned was the mental health journey and how we navigate things like depression and how the men in our lives navigate things like depression.

00:14:03:16 – 00:14:10:07
Unknown
So how do we how do we start to have those conversations with the men in our life

00:14:10:07 – 00:14:13:03
Unknown
It’s men’s health awareness. So I want to make sure that,

00:14:13:03 – 00:14:20:12
Unknown
we share with other women how they can be or be present for the men in their lives.

00:14:20:18 – 00:14:25:08
Unknown
But that’s a great question for you. Thank you for asking that. So women,

00:14:25:08 – 00:14:45:21
Unknown
let the men be vulnerable. Let them have the space to be vulnerable because people think that men’s poses is real; they don’t have any emotion. And all of that. But, you know, clearly they just like us, they human and they’ve always been taught, take it like a man, you know, don’t show any emotion.

00:14:45:21 – 00:15:05:14
Unknown
But it’s okay to show emotion. And I’m loving this generation them to be a they are embracing that. They are doing therapy. The younger generation, Gen Z, is a millennial. I love how God is doing, and they are really. Thank you for showing your vulnerability. And I always say to them, Claudia, they don’t want to talk to you.

00:15:05:16 – 00:15:23:11
Unknown
It’s a lot of men’s groups. It’s a lot of great men support group, you know, virtual and in-person. Whatever you do, that is probably talking to other men that are willing to some, you know, that are wanted to process that. I want to know some some of the similar journeys. But we have to understand that we have to let men be vulnerable.

00:15:23:13 – 00:15:45:20
Unknown
If a man wants to cry, let them cry. And when I see a man, for I have seen men in my life, I love it. I’ve had men reach out to me. When can I see therapy? Do you know how good that makes me feel? They say. They said no. I say where can I go for therapy? So I’ve given people references and I think that I think, I think that’s phenomenal that, that that’s phenomenal.

00:15:45:20 – 00:16:11:09
Unknown
But again, and even for women, I don’t want to discount women because sometimes women are to be hard to that black woman strong. But I want a strong. You know what? I’m sorry. I’m sorry.  I’m sorry. Sometimes everybody has everybody has a right to break down, to have a break through men, women, men, and women.

00:16:11:10 – 00:16:39:04
Unknown
Because sometimes it takes a breakdown to have a breakthrough. And we have to respect that and allow that. We have to have a place to be safe. We have to have a space to be vulnerable, and we have to have a space where they can talk and be themselves without any type of repercussions or any type of perception that they can’t because they sought help.

00:16:39:06 – 00:16:53:02
Unknown
Man it, you know, what’s up with that? We have to really allow that. And I’m glad the younger generation is doing that now, as the generation is really being taken, pay and paying attention to that. And I’m glad they have more resources.

00:16:53:02 – 00:16:59:10
Unknown
so I love that you mentioned that maybe it’s, it’s coming a little bit easier for the younger generation.

00:16:59:13 – 00:17:12:02
Unknown
and I want to know, you know, as someone I have I have two fathers, I have my step father and I have my biological father. And I often try to have these conversations with them. Right.

00:17:12:02 – 00:17:13:12
Unknown
And I’m wondering

00:17:13:12 – 00:17:16:06
Unknown
how I can almost meet them on their level,

00:17:16:06 – 00:17:22:21
Unknown
because it is more of a challenge to try to convince them,

00:17:22:21 – 00:17:24:12
Unknown
being able to be vulnerable

00:17:24:12 – 00:17:26:14
Unknown
So, how do we bridge that gap with

00:17:26:14 – 00:17:35:05
Unknown
our older generations? How do we bring them into this wider awareness that maybe it’s easier for the younger generations to get Ahold of?

00:17:35:05 – 00:17:43:06
Unknown
Well, I could be speaking of being a baby boomer, but, Claudia, you know what? We have to start having authentic conversations.

00:17:43:08 – 00:18:10:00
Unknown
a lot of the older generation is so much stuff on the road. A lot of stuff is available. And I my suggestion to you as far as your dating wisdom day, sit them down. Maybe you could sit down. sit down with them. Just say tell me. Tell me your story. Sometimes it just does. Is is not as simple, but maybe a question, but tell me about the story of what you know.

00:18:10:00 – 00:18:30:17
Unknown
Well, what were some of your challenges? What do you want to know? You know what I mean? Because a lot of times, Claudia, nobody has asked them how they grew up, you know, what was their story? You think about it. So for me, the men of my family, my, my oh, I mean, my uncle founded tell me the same thing.

00:18:30:17 – 00:18:50:12
Unknown
You know, later in life, you know, a lot of times, Claudia, the men, they were more vulnerable later, my Uncle George, you know, he’s passed away, but he was born of a vulnerable. And I said, thanks for being vulnerable because if because quality, number one, they have to feel, you have to make them feel comfortable is speaking first and foremost.

00:18:50:12 – 00:19:19:09
Unknown
You gotta you gotta make that make make that set uncomfortable. Just can’t come at them. Just be natural. Hey, you know what? You see how up for real? This this is this is like this just, you know, just just make it comfortable. Or even Claudia, maybe give him a book, a journal. So they lay down and, you know, want to talk my device of things down, and we can go over.

00:19:19:11 – 00:19:42:03
Unknown
Maybe we could discuss that. Or, like you don’t us don’t we? Could they talk about you, Mom? I hear you like. Yeah, maybe you like it. You can keep that between the two of you, but that this is not going out here in the YouTube universe. This is what our universe. Because I want to see, you know, how you grew up.

00:19:42:05 – 00:20:19:11
Unknown
What would you what were your challenges? What do you see for me in the future? Because a lot of times, Claudia, men and boys, followed by example. So if they’re seeing men, they dads, uncles, fathers, I mean, that is being uptight and now vulnerable and not showing. And they have to say anything that’s been, you know, like you say, showing a vulnerability, how you think they want me now think about it.

00:20:19:13 – 00:20:40:19
Unknown
And it is generational, the trauma, because you don’t even know what’s going to come out. And a lot of people have gone through trauma like generational. Yeah. That, that, that is still that is still locked in their hearts and locked in they soul and locked in a spirit. And maybe you can one that can open that.

00:20:40:23 – 00:20:41:15
Unknown
Future.

00:20:41:15 – 00:20:42:19
Unknown
So I have

00:20:42:19 – 00:20:45:01
Unknown
I have one final question for you.

00:20:45:01 – 00:20:49:08
Unknown
and then if you have any takeaways that you want to make sure that the audience receives,

00:20:49:08 – 00:21:03:20
Unknown
what importance and value do you see when it comes to sisterhood? I think is often there’s the perception of like the hardened or the tough or the strong black woman.

00:21:03:22 – 00:21:18:23
Unknown
But I think there’s also, especially in the younger generation, I see this, this perception of women often being pitted against each other or extremely competitive with each other rather than elevating each other. There’s,

00:21:18:23 – 00:21:31:04
Unknown
the withholding of information and care and storytelling and journey telling because it this is for me, you know, and it’s hard for people to share.

00:21:31:06 – 00:21:49:03
Unknown
So what has been your journey when I’ve just come to sisterhood, how has that impacted your journey and how can we support the women in our community? That is that’s an excellent question with Claudia. You know, coming up, we don’t have social media.

00:21:49:03 – 00:21:56:20
Unknown
First and foremost, we do not have social media. So our whole communication was different. Everything was impersonal on the phone.

00:21:56:20 – 00:22:22:21
Unknown
It wasn’t the that absent what we do is the Facebook or Tik Tok and all of that due to it wasn’t all that, it was the actual human interaction for me personally, I do have a sisterhood. I’m very I’m extremely fortunate to have sisterhood in my life. I have I have groups, I have different groups of sisterhood. I have women I’ve grown, I’ve grown up with.

00:22:22:21 – 00:22:46:15
Unknown
I have my fitness community, I have people, I have friends who have formed a decade. You know, this is just for me. And I have the leading me who have become my friends now. But, Claudia, unfortunately, as I say, unfortunately, social media sometimes is a fraud, and people can’t be authentic to that because they have the Hannah post.

00:22:46:17 – 00:23:00:20
Unknown
So that’s going to be it’s not hard, but we just have to teach. We have to just show people that we all are in this journey together. And, like I said, that strong black woman,

00:23:00:20 – 00:23:09:19
Unknown
situation that goes for black women. So we got to get rid of that, that dialog because yes, we can we can pull it out.

00:23:09:21 – 00:23:33:13
Unknown
but it’s also okay to be vulnerable, and it’s also okay for us to be in a group. It’s okay for us to cry is okay for us to laugh together. It is okay for us to share our stories is okay for us. And, you know, and with the younger people. To Claudia again, the sisterhood, a lot of times I see I grew up with my mother, and they have friends.

00:23:33:15 – 00:23:57:12
Unknown
They always have circles of friends. So a lot of times, Claudia, I grew up with that. So for me, I had a circle. So a lot of people did not see their cards with circles of friends. So a lot of times and then with a lot of times with the anxiety and depression and different other types of social illnesses, mental health situations, you know, it’s going to be a little difficult.

00:23:57:15 – 00:24:20:23
Unknown
And then the bullying aspect is real, the bullying aspect. So a lot of people now are not going to feel comfortable really going out to reach out because of their vulnerabilities. And maybe they might be bullied or not. Like for whatever reason or not, in the clique. Yeah. So we just have to teach. We just have to teach them what we have.

00:24:21:01 – 00:24:45:21
Unknown
We have to teach our ladies. Love yourself first so that you are loved. You are loved by yourself, with yourself, and for yourself. And once you have to have those affirmations. You have to say those affirmations for you. Do affirmations, maybe add some meditation, maybe add some breathwork, add some things that have been not additional in the past.

00:24:45:22 – 00:25:16:15
Unknown
Have some things to make to be focused. Focus on pulling your inner being and maybe instead, you know, keep your journal, start the drawing that you’re doing is don’t keep your journals, write down things, and maybe, start a club. You could even start if you don’t want to give; you want to be in person. You understand? Do journey, do x y and leverage majority, or do like like if you want to be more intimate, do a zone, do a go, do something, or do some type of virtual journaling classes.

00:25:16:16 – 00:25:35:00
Unknown
Don’t do like do like a rap session. Hey girls, this girl’s rap time, ladies’ rap time was had, you know, different things than we have to think we have. We have to go. We have. We have to hit the mediums and the platforms and where they are and where you think they were. They were the best. We seem to have information,

00:25:35:00 – 00:25:50:04
Unknown
Is there anything that you would like to make sure our audience like? Key takeaways. What specifically should our audience take away from this call? What should they carry with them? What should be their next move?

00:25:50:08 – 00:25:51:22
Unknown
Your next move is

00:25:51:22 – 00:26:09:14
Unknown
where do you see yourself? But sometimes people always, you know, you go on job interviews and people talking about people always ask, where do you want to be in five years? Well, you know, I say when I tell them, I mean, I don’t even know where I want to be in five days. This. See this; see where you want to be.

00:26:09:16 – 00:26:28:06
Unknown
Set yourself up, do goals. But don’t I always say, don’t make goals so unrealistic that they’re not attainable? What do you want to be in a week? What do you want to be in a month? When you want to be a three month, three months, what do you want to be in that months? But clearly, everybody’s journey is not designed that.

00:26:28:08 – 00:27:07:13
Unknown
And I recognize that. And I know for me, like you, it clearly I made that U-turn when I dropped my car. That was that was that was it for me. And I tell people everybody has a different body at that moment than you. Term was my bottom, the rise to the top. So I tell people, when you are ready, you will know when you’re ready. You will take action, but know when you’re ready, there are support systems out here that can help you attain your wellness journey, your health journey, your fitness journey, and your eating journey we have looked at food as medicine.

00:27:07:13 – 00:27:30:00
Unknown
Food is the way to heal our soul and our body and not just to eat. Think of it like that and think of exercise as oh my gosh, I gotta exercise. But think of exercise as a as a part of your movement, of your movement active of your mental movement. It is, it is, it is or not. Also visible is a mental movement.

00:27:30:04 – 00:27:51:05
Unknown
The exercise begins like that. And you can start slow and work your way up. Because I think a lot of times people see people working out like they have lost their mind. But no sudden slow is levels for everybody to be successful in their journey. Thank you for all you, thank you, thank you so much. Medicine.

The post BHM Talks to Marcia Lee About Her Journey to Better Health, Food as Medicine and & Choosing Vulnerability appeared first on Black Health Matters.

The American Council on Exercises says it best, “Fitness myths have always and will likely continue to plague the industry and confuse even the most experienced fitness fan. If it sounds too good to be true, it probably is.”

Myth 1: Wearing a waist trainer or plastic suit helps you lose weight.

While waist trainers can temporarily slim the waist, they don’t cause permanent changes or lead to meaningful weight loss. Any weight loss may be due to sweating out fluids instead of fat or because the trainer compresses your stomach and makes you eat less. This is not a viable, sustainable way to lose weight. Waist trainers can also cause breathing difficulties, digestion issues, and organ damage if worn long-term. However, Harvard Health says that waist trainers can be helpful if a doctor recommends temporary use after certain surgeries to help rebuild core muscles.

According to Boxing Science, wearing a sauna suit won’t increase your metabolism, especially while resting. When you wear a sauna suit you will sweat to maintain your body temperature and possibly lose water weight, but you won’t burn any more fat than without it.

FACT: Waist trainers/sauna suits will make you sweat, but they do not help you lose fat.

Myth 2: Lifting heavy weights makes you bulky.

According to the American College of Sports Medicine (ACSM), “Nothing could be further from the truth.” Research confirms that women can and should lift weights (including heavy ones) without fearing becoming more than healthy, toned and strong.”

Women have lower testosterone levels than men, making it harder to build muscle mass. The key is to focus on lifting heavy weights with low reps. This type of lifting activates muscle growth without triggering the release of excess testosterone. Unlike cardio, building strength and lean muscle mass increases your metabolic rate at rest, your body’s ability to burn more calories.

Fact: Lifting heavy weight does increase muscle mass, strength, and size. However, excessive body fat is to blame for men’s and women’s “bulky” looks. Heavy weight training helps build muscle, increase metabolism, and lose body fat.

Myth 3: Crunches/Sit-ups (or spot training/targeted workouts) help you lose belly fat.

As much as we want to believe it, you cannot target fat loss in specific areas of your body. When you lose weight, you lose it from all over your body, not just one specific area. Exercises targeting a specific area, such as crunches for abs, can help strengthen and tone that part of your core, but it will not necessarily reduce fat in that area.

There’s a saying: Abs are made in the kitchen, not in the gym. It’s simply impossible to “burn off” fat in one body part by exercising.

If you want to reveal hidden abs, your best bet is to reduce your body fat percentage through sustainable healthy eating habits and a strength training exercise routine. You will have to do various exercises that target muscles around your entire trunk, including in your core, abdominals, and back.

FACT: Crunches are a popular exercise for strengthening your core, but they are not the best way to get those fab abs. Doing too many crunches can lead to back pain and poor posture.

Myth 4: Muscle weighs more than fat.

Lean tissue weighs more than fat tissue is a common misstatement. According to the National Institutes of Health (NIH), 1 lb of lean muscle tissue weighs 16 oz, as does 1 lb of fat tissue.

FACT: Muscle tissue is dense; fat tissue takes up more space or volume than muscle, but their weight is the same.

Myth 5: My muscle turns to fat if I stop working out.

Nope. Muscles do not turn fat when you stop exercising. Simply put, muscle and fat cells are entirely different tissues. More specifically, muscle tissue is more metabolically active than fat tissue and functions differently in the body.

The National Association of Sports Medicine (NASM) helps clarify this common misconception. “Without consistent regular strength training and proper nutrition to build muscle, there is a much greater chance of body fat increasing. This is not because your muscles turned to fat. It’s because the ideal environment was created for fat stores to grow and the worst opportunity for the muscle to develop.”

FACT: When you stop exercising, your muscles can shrink and weaken (atrophy), leaving room for fat tissue to replace them. It can cause a shift of fat-to-muscle ratio in your body, but the muscle does not become fat.

Myth#6: Early morning is the best time to work out.

This myth that early morning exercise is the gold standard is compelling. But if you’re more of a night owl than an early bird, having the energy output for an effective morning may not be best for you.

The most important part of developing an effective exercise routine is to find a time of day that works for you and stick to it.

The NIH explains that consistent exercise timing, especially morning exercise, may facilitate greater exercise intensity, help to protect your exercise time, make planning easier, and foster good exercise habits.

While few studies definitively prove that exercising in the morning increases your metabolism more than other times of the day, some people choose to start the day with a workout for the myriad health benefits: body & mind, elevate their mood, reach step goals or because it just makes them feel great for the rest of the day.

FACT: The best time to work out is the time that works for you.

Myth 7: Squats are bad for the knees.

Squats are highly effective at strengthening the knee joint and surrounding muscles when executed with proper form and without pain. Lower body strength can help prevent and recover from common knee injuries.

However, squats can be painful and irritating for people with conditions like a runner’s knee, osteoarthritis, or meniscus tears. Poor execution can also increase the strain on your knees and lead to injury.

NASM breaks it down for us. “Although many variations of the squat exist, some truths will always prevail – maintain your knee/foot alignment, ensure hinging and timing of forward knee translation, facilitate adequate ankle mobility to avoid dysfunction, maintain a rigid pelvis (sacrum, thoracic spine, and head) and aim to achieve parallel alignment between your tibia and trunk.”

Finding the best squat for you is what’s important. Consider gradual progression from seated squats to ball or wall squats to develop the strength required to perform the stand-alone version.

FACT: Squats are not bad for your knees. Improper squat form is bad for your knees.

Myth 8: Running will make you fit.

The American College of Sports Medicine (ACSM) defines health-related physical fitness as a set of attributes people have or achieve that allow them to perform physical activity. It also includes the ability to perform daily activities with vigor and alertness, without undue fatigue, and with enough energy to enjoy leisure activities and handle emergencies.

Running is an excellent way to improve cardiovascular health and burn calories efficiently, but just running won’t necessarily make you fit.

Not only that, running is not for everyone and not the only way to achieve whatever your definition of being fit may be.

FACT: Running or other cardiovascular activities combined with strength training and a proper nutrition plan create a well-rounded fitness routine for optimal fitness.

Myth 9: Stretching before a workout will prevent injuries and soreness.

Are you surprised? It turns out that stretching a healthy muscle before exercise does not prevent injury or soreness. Harvard researchers found no evidence that static stretching before or after a workout prevented injuries or sped recovery (or did anything useful).

Theoretically, stretching before exercises should make the muscles more pliable and less likely to tear. However, studies that compared injury or muscle soreness rates in people who stretch before exercise and those who don’t found little benefit to stretching. Studies suggest stretching a cold, tight muscle could lead to injury.

FACT: The most effective type of stretching before a workout is a dynamic series of exercises involving the whole body, large muscles, and multiple joints. The goal is to activate the muscles you will use during the workout. It is worth mentioning that there is no evidence that static stretching at the end of the workout, during the cool-down portion, does any harm.

Myth 10: Longer workouts are more effective than short ones.

The quality of a workout is more important than its length. Pushing yourself to do longer workouts can lead to overtraining, which can cause injuries, imbalances, and a loss of motivation.

The World Health Organization (WHO) recommends a combination of vigorous and moderate aerobic activity and two or more muscle-strengthening workouts weekly.

FACT: A consistent, balanced approach to fitness that includes strength training, cardio, rest, and recovery is critical to achieving your personal fitness goal.

This story is made possible by an educational grant from Novo Nordisk.

The post Stop Believing These 10 Exercise Myths appeared first on Black Health Matters.

The Centers for Disease Control reports that residents in the area had a higher-than-average incidence of obesity, diabetes, and heart disease. But at the same time, a study by the Atlanta Regional Commission found that some residents reported limited access to healthy food options while others couldn’t afford them. It’s the same catch-22 we see in every urban neighborhood. Unhealthy food is cheaper and at our fingertips. But this program seeks to combat those norms.

The Community Market is spearheaded with a commitment of $1 million from the City of Atlanta’s Economic Opportunity Fund-Food Access. It is anchored by a Goodr Grocery store, one of Goodr’s Core Relief Hunger Solutions, which invites 300 local families in District 10 to shop each month at no cost. However, the goal is to give them access to fresh produce, meat, and shelf-stable goods and the ability to shop with dignity. District 10 City Council member Andrea Boone and other leaders in Fulton County will work together to identify families. As the program gets its footing, Goodr is optimistic that it can increase the number of families it can accommodate by year two.

But the project’s genius is that they didn’t stop at the grocery store alone.

“There are a lot of Black people in our community that need access to health resources and education. We are grateful to have partners excited to work with us and provide better resources to our community,” Jasmine Crowe-Houston, Goodr’s Founder and CEO, says. “Goodr has leveraged existing partnerships with organizations such as Grady Hospital, the American Heart Association, and Eat Urban Fresh. These partnerships will provide monthly resources such as healthcare screenings and healthy meal preparation.”

However, the holistic approach to the project gives us even more hope for its success. Goodr goes beyond providing the neighborhood access to healthy food and teaching folks how to prepare meals, offering preventative screenings and one of our favorite parts, a wellness room. “Goodr has also included a “wellness room” that allows a safe space for people to meditate or decompress,” Crowe-Houston explains. “Our goal is to normalize taking care of not only your physical health but also your mental health.”

The post Goodr’s Community Market Is An Investment in Atlanta’s Health and Wellness appeared first on Black Health Matters.

Last year, the American Medical Association addressed the prickly past of the BMI’s ascent from the gold standard in evaluating body composition, acknowledging it as an imperfect clinical measure that shouldn’t be used as the lone assessment tool. “The AMA recognizes issues with using BMI as a measurement due to its historical harm, its use for racist exclusion, and because BMI is based primarily on data collected from previous generations of non-Hispanic white populations,” they declared.

However, many physicians still use BMI as a metric in their charting. The BMI not only fails to maintain predictability when it is employed on an individual level, but it also has historical issues baked into its conception. It was not mindfully designed to consider diversity.

Acknowledging that BMI measures height and weight but does not evaluate fat distribution in a person’s body is helpful. Someone with an especially muscular frame could be miscategorized due to the failure of BMI to account for weight that does not fit its narrow limitations. Yale Medicine confirmed that “a person with lots of muscle and minimal body fat can have the same BMI as a person with obesity who has much less muscle.”

Dr. Scott-Winful noted theoretically that BMI may be a good place to begin a diagnosis. They are not comprehensive labels that require no explanation. “These broad categories of underweight, healthy weight, overweight can help serve as a starting point to be able to stratify if a patient potentially has a problem,” the physician certified in gastroenterology and obesity medicine explained.

The AMA recommended that physicians combine BMI with other measurements to assess the health of their patients fully. Doctors can also explain that while BMI is a widely adopted standard against which patient progress is measured, other options can help them understand their health.

Studies show that patients with higher BMIs are less respected than patients with a healthy weight, and physicians report seeing patients who are obese as less compliant and self-disciplined,” according to the British Journal of General Practice. Discussing the merits and the value of the BMI could help promote more effective dialogues.

Body Fat

One of the other measurement tools Dr Scott-Winful uses is body fat. This index changes for males versus females. “What’s acceptable for a female patient may be considered increased body fat in a male patient,” Dr Scott-Winful pointed out. “But it’s also important to note that you can have a normal Body Mass Index and have an elevated body fat percentage and still be pretty unhealthy.”

Waist Circumference

Dr. Scott-Winful’s third assessment with her patients is measuring their waist circumference. “Waist circumference is also an index that it’s important to look at primarily because this is one of the metrics associated with metabolic disease,” said Dr. Scott-Winful.

“Having a waist circumference in general of 35 in women and 40 in men can be associated with increased risk of diabetes, heart disease, and high cholesterol. But it’s also important to note that that changes based on ethnic background,” she continued. So, for black patients, having a lower waist circumference is a cutoff as well as Latino and Asian patients, and this has been demonstrated in studies.”

But there are also some additional diagnostic tools worth exploring that will help physicians assess the health of their patients:

Waist-To-Hip Ratio

The Journal of American Medical Association established that “some individuals store proportionally more fat around their visceral organs (abdominal adiposity) than on their thighs and hip.” Research reported at Stockholm’s European Association for the Study of Diabetes (EASD) in Stockholm, Sweden, suggested that an individual’s waist circumference might better indicate their overall health than their BMI.

This research is still being conducted, but it is a helpful way to illustrate a patient’s challenges. It’s also easy to measure.

Focusing on waist circumference also provides patients with information about visceral fat, which clings to one’s midsection.

Magnetic Resonance Imaging

Harvard’s School of Public Health labeled magnetic resonance imaging, also referred to as dual-energy X-ray absorptiometry, as a more sophisticated option for obtaining accurate body measurements. It provides the nuance that the BMI is missing by accounting for the “measurement of specific body fat compartments, such as abdominal fat and subcutaneous fat.”

There are detractors for this method. It requires expensive equipment, and it can not be conducted on pregnant people. Explain this to your patient if it is inappropriate and suggest other alternatives.

Relative Fat Mass

Scientific Reports published a study “compared with BMI, RFM had a more linear relationship with DXA (dual-energy X-ray) whole-body fat percentage among women.” This makes it a potential tool that could replace the BMI.

Moving beyond BMI will allow you to provide even better healthcare solutions for your patients.

Supported by an educational grant from Novo Nordisk Inc. 

The post Weight and Measures: Assessing Patients Health Beyond BMI appeared first on Black Health Matters.

Here are the ten things we do not like about our doctors and how we would like them to improve.

They withhold the context of information.

A patient’s test results may be part of the doctor’s job, but they can be life-changing for the person on the other end of the call. The 21st Century Cures Act may have forced practitioners to offer results sooner, but delivering them without context can be jarring for recipients. Relying on digital portals without taking care to add a human component is a huge mistake.

They only focus on one aspect of your health.

It has been documented that a preoccupation with one condition can lead to misdiagnosis. For example, some healthcare practitioners are so focused on patient weight that they ignore complaints in other areas. Sometimes, their refusal to see what impacts a patient’s health can stop them from progressing in the area they are focused on. Making recommendations requires considering the whole picture to be safe.

They lack empathy.

Bedside manners are crucial to creating and maintaining a solid doctor-patient relationship, especially if that patient is managing a chronic condition, whether they have obesity or prediabetes. What works for a doctor may not work for a patient, so doctors must find a way to empathize with their patients to treat them properly. Judging a patient for non-compliance without taking the time to consider what their day-to-day life is like is ineffective and demoralizing. Without empathy, it is hard to establish trust. “Doctors are the only people on the planet who have the idea that you can tell people, ‘Here, work on this every day, and I’ll see you in two or three months,” said Dr. Steven Feldman, MD, PhD, in a study published by the Association of American Medical Colleges.

They are dismissive.

There is nothing worse than pouring out your struggles to have them dismissed. Black people, and Black women in particular, are commonly misdiagnosed even when their symptoms are glaring. Dismissing patient concerns is not how to gain their trust and resolve their issue.

They don’t explain themselves.

Spending your life around medical jargon can make you immune to how it sounds to a layperson. Doctors need to practice relaying information digestibly so patients can understand them clearly. The need for healthcare literacy is so personal. Northwestern and the CDC have created programs designed for professionals to learn how to speak with their audiences.

They don’t listen to us.

A study published by the Irish Journal of Medical Science found that perceiving their physician as unwilling to listen to them was a significant reason that people opted to change caretakers. The doctor might be the medical expert, but we are the experts on ourselves, so our voices must be heard.

They show their biases.

Systemic issues start at the person-to-person level. Everyone is entitled to their opinions, but placing them front and center can be alienating regarding patient care. However, doctors must ask themselves if invisible bias impacts their medical advice.

They lack availability.

Work-life balance is important, but failing to have options for your patients can lead to them skipping out on essential appointments or seeking other options. It is highly stressful to schedule a follow-up with your physician only to learn they are not available for months. Failing to create flexible patient scheduling options means you do not value their time.

They are often behind schedule.

When patients finally book an appointment, they are treated to the joy of squatting in a waiting room until the doctor is available. According to a report from CBS News, “The average time you spend waiting at the doctor’s office is 24 minutes.” The courtesy we’re expected to extend to doctors goes the other way to us. There are instances where we have been turned away when we’ve been ten minutes late. Punctuality is part of professionalism, even for doctors in the medical field.

They have an inefficient office culture.

If everyone in a doctor’s office is not on the same page, it creates patient issues. It is not uncommon for patients to fill out all the necessary paperwork for their appointment ahead of time, but they are asked to do it again when they reach the office. One person taking a sick day or being unable to navigate a system should not completely upend the patient’s experience with your office. This needs to change.

The post 10 Things Patients Don’t Like About Their Doctors appeared first on Black Health Matters.

“The practice of “doctor shopping” among overweight patients may be a result of negative experiences with the health care system, whether that be off-putting comments by office staff, unsolicited weight loss advice by providers, or improperly sized medical equipment and office furniture, says Kimberly A. Gudzune, M.D. M.P.H., an associate professor of medicine at Johns Hopkins School of Medicine, led the study.

In subsequent research, Gudzune noted that clinicians might avoid performing exams on patients with obesity, encounter technical difficulties, and feel unprepared when it comes to training to treat patients with obesity, and as a result, weight loss counseling became a lower priority when talking to their patients. These further impact patients who avoid screenings for cancers, from pap tests to mammograms to colonoscopies.

To find the right provider, patients might have to research before committing. The doctor-patient relationship is integral to the pursuit of their overall health. As a doctor, you should help foster a safe space to manage their healthcare concerns and your goals for them. This safe space must include all people, including those who have obesity.

Conduct a SWOT analysis to determine if your practice can be someone’s healthcare home. They are generally used to evaluate a business’ pitfalls and successes. However, this tool can be applied to any decision. In this case, it helps you approach the process methodically and dispassionately to consider what is most important to your patient.

Any patient-doctor relationship can be measured using it. This SWOT analysis will help you estimate your practice and its ability to treat different types of patients. Here’s what to consider in your SWOT analysis:

Strengths

Presenting yourself as an open slate is a strength. Please don’t make assumptions about your patient feelings or self-esteem.

• Black women have embraced their curves for years and feel more confident. Don’t detract from that. Focus on the facts instead. “Compared to women of other racial/ethnic groups, overweight and obese Black women exhibit acceptance of a larger body size,” according to Current Cardiovascular Risk Reports. Acknowledge that and use it to connect with them. Be congenial without being overly familiar.
• Learn how to market your empathy as a plus to potential patients.
• Your knowledge is a strength as well. Share the kinds of things you have learned in continuing education.
• Is there clinical equipment or a soothing environment that can make your space feel more comfortable and inviting for patients?
• Can you ensure that some chairs and robes fit them?
• Is your location convenient for the type of patients you treat?
• Do you have hours that will work with their schedule?

Start to think about the demographics of the people you treat and how you can show your support for them through consideration.

• Ask them what their communication style is. Learn how different styles work with your own.
• Work to ensure patients feel comfortable talking to you about everything, including their weight. A joint study by the Monash Business School and the Texas A&M University found that patients have difficulty asserting themselves due to a perceived “imbalance of power between the patient and medical staff.”
• Ask them if they feel like there are subjects they want to discuss. They want to tell you but can’t. Ask them if they would like someone else in the room, a friend or family member, or on FaceTime. Or offer one of your nurses. It will lead to more effective treatment.

Weaknesses

The use of the words obese and obesity can be triggering, and according to one study, it felt discriminatory to Black patients.

• Those who have obesity have seen how it leads to stigma when it comes to healthcare.
• Providers spend up to 28% less time with overweight patients, limiting patients’ ability to relay symptoms and seek solutions. That fact should inform your care.
• It’s important to know what you know and don’t know as a doctor, especially when treating someone facing stigmas. Before accepting a new patient, ask yourself if you are familiar with treating patients who share their lifestyle and concerns. Ask yourself if you give this advice to anyone in their circumstance or if you are jumping to conclusions based on looks.
• Ask your patient what their preferred language choices are and stick to them.
• Consider your language carefully. Familiarize yourself with the ways that terms and tools are evolving. This is particularly useful when discussing weight with patients.
• Before referring to the Body Mass Index, consider how it was created and who informed the research. Acknowledge its limitations so that you can establish trust. An Oxford University study found that “subtle aspects of communication, like word choice and tone of voice, influenced patient outcomes” in the weight loss arena. The AMSA has recommended physicians reconsider how they discuss weight. Exercise caution and consider your patient’s viewpoint.

How can you make this doctor-patient relationship benefit your patient’s life? Are you doing everything you need to ensure information flows two ways? How can you grow as a healthcare provider?

Dr. Courtney Whittle, MD, M.S.W. Diplomate of ABOM, acknowledges how patients react to doctors bluntly and rudely discussing their weight. Because culturally, our thickness might be celebrated in some circles while it may be deemed unhealthy in others, the shift can be jarring. “How many of us have gone to the doctor, heard someone bring up our weight, and been ready to take our earrings off,” she asked the audience during the Black Health Matters Winter 2024 Health Summit & Expo, who swiftly recognized the scenario.

“Weight is personal, and although you may be their physician, your questions can seem invasive,” the doctor continued. When listening to patient complaints about their ailments, do not dismiss them with a terse instruction to do more cardio or cut carbs. Listen closely and make sure you are doing so consistently and respectfully. The patient is not the enemy. You’re supposed to be working together.

If you sense your patient suspects bias, ask your patient if they are comfortable sharing their concerns with you and trusting that you will take them seriously. Most importantly, you must listen to them and take in any evidence they provide with an open mind. Please don’t belittle them.

Opportunities

Recent research reveals the importance of the 5A model (ask, assess, advise, agree, assist/arrange) in delivering meaningful consultations in weight management for patients with obesity. The study authors note patients with obesity often want to help set goals of losing 5 to 10% but have difficulty talking about their weight.  “The 5A model also effectively improves physician-patient communication, patient motivation, and healthcare practitioner confidence in counseling patients.”

The 5A model is multifaceted and would require training if you want to incorporate it into your practice, but it is something to consider if you have a large percentage of patients who have obesity.

When audio tapes were analyzed in the University of Oxford study, they found it was not just the words that mattered but tone and delivery when talking to patients with obesity. When weight loss referrals were given with neutrality or highlighted health issues, only 50% of participants participated in a weight loss program offered. But when it was framed as good news, there was 83% program participation.

Threats

Ask yourself what issues arise from working with you as a healthcare provider.

Review your previous charts and highlight any notes you made that could be misconstrued. Patients have access to these notes. They are a helpful tool but “may also cause patients to feel judged or offended.”

• The New York Times reported that an analysis of outpatient clinic records published in JAMA Open Network on stigmatizing language with terms that used combative, argumentative, failed, and noncompliant on charts of diabetic patients, 3.15 percent of those terms were in charts of Black patients versus 2.6 of them of white patients.
• Revisit remarks you make that are taken out of context. Keep a file of comments and complaints and check them regularly. Learn how you can do better.

These can stem from complicated factors like a potential lack of cultural competency to more practical issues like their office’s distance from your home or workplace.

• Will they struggle with parking, filling them with dread every time they have to pop over for a follow-up?
•  Are there unconscious biases you are unaware you and your staff need to uncover when it comes to obesity?

According to Gudzune, patients with obesity have a 68% greater incidence of emergency room visits, not because it leads to hospitalization, but because they don’t have the continuous care of a primary care physician.

The American College of Obstetricians and Gynecologists found that “weight bias often is implicit and beyond physicians’ immediate awareness, making it difficult to identify and remedy.

Current Psychology reports, “Empathy is crucial in healthcare required to develop healthy and effective patient communication.” This is more crucial in larger patients.

With the right perspective and environment, your obese patients will be more likely to view their unhealthy weight as a medical concern and work with you toward solutions.

Supported by an educational grant from Novo Nordisk Inc. 

The post SWOT Analysis: How To Identify the Power and Pitfalls of Your Medical Practice appeared first on Black Health Matters.

BHM: How does access to nutritious food directly correlate to our health conditions?

Johane Filemon: Our community has experienced health disparities since the genesis of this country. Today, access to basic medical needs and a qualified and licensed nutritionist is hard for many in our community, primarily due to their financial capabilities and access to health insurance. Others have poor access to nutrient-dense foods due to the food deserts surrounding them. Because of this, you will find that many are experiencing more health conditions linked to the foods they eat and the lack of nutrients they provide. They lack knowledge of nutrition and have to eat what they have access to.

BHM: Are there any specific vitamin or mineral deficiencies that impact us as a collective?

JF: Vitamin D deficiency is often prevalent in our community. The pigmentation or melanin in our skin reduces Vitamin D production. The fact that most of us are indoors most of the time does not help. Low Vitamin D levels have been associated with decreased immune system function. It is essential to consume foods high in Vitamin D and take daily Vitamin D supplementation to maintain adequate Vitamin D levels.

BHM: Which vitamins and supplements are essential for our overall health, and what are the best ways to ensure their safe and effective use?

JF: There are 13 essential vitamins that our bodies require to function daily. Food is the first place we should aim to get them. Vitamins A, B, C, E, and K come from various foods. This is why consuming a diet of colorful plant-based foods is important, so we often consume these various nutrients. Supplements should come in second to support what we cannot get from the foods we eat, which can be due to various reasons.

BHM: What are your top tips regarding prioritizing our health and wellness while limiting the risk of getting overwhelmed?

J F: Making changes that benefit our health and wellness doesn’t happen overnight and can take baby steps. Stressing over these changes can be counterproductive for our overall health. This is why we need to give ourselves a lot of grace as we make these changes. This does not mean we should not be proactive; it is okay to make one change at a time. Start with consuming more colorful plant-based foods. A diet that consists predominantly of various plant-based foods allows for more consumption of different vitamins and minerals, promoting good gut health by feeding the good bacteria in our gut and our overall body.

BHM: As research often suggests, Black people have higher rates of diabetes, hypertension, and heart disease. What are the best ways within nutritional wellness to combat these conditions?

J F: Start with the basics! Consuming a predominantly plant-based diet where 1/2 of your plate is non-starchy vegetables and fruits as tolerated, 1/4 of your plate a protein, and 1/4 a starch. When managing diabetes and hypertension, tolerance of different foods can be person-specific. It is essential to get the recommendation of a dietitian nutritionist who can evaluate a person’s current health status when making recommendations for better success.

BHM: How can people verify their quality and purity when taking supplements? Are there any red flags they should look for when choosing them?

JF: Unfortunately, supplements are not regulated. I recommend always asking an expert for advice on which supplements are best, especially if a medical diagnosis and prescription medications are also being consumed. Look for supplements that have minimal extra ingredients. Any supplements that claim to heal or make extreme changes “overnight” and “it’s all you will need” to get the results you are looking for should be a big red flag.

Eating a well-balanced diet is the primary source of good nutrition. Still, Supplements and wellness products can be helpful for an additional wellness boost. BHM has created a list of a few Black-owned wellness and health brands.

Veev Nutrition

Veev Nutrition is a brand that focuses on gut health and well-being. Our Johane Filemon founded it! Veev Nutrition is a supplement line created with premium ingredients with a proven history of fighting inflammation, building a diverse gut microbiome, and repairing the damage caused by toxins in our environment and food. An additional bonus of this brand is that it is black and woman-owned, so not only will your support aid in your health, but it will also contribute to our community.

Body Complete Rx

Body Complete Rx, founded by Samia Gore in 2017, is a black and woman-owned wellness brand offering plant-based supplements designed to support many health and fitness goals. Body Complete Rx worked with renowned nutritionist Dr. Ruby Lathon to formulate and launch five product lines, each prioritizing a different wellness goal to support a well-rounded, healthier life.

Peak + Valley

Peak + Valley, founded in 2015 by Nadine Joseph, is known for its supplements for brain and skin health and stress support. Nadine traveled worldwide to source herbs to support and uplift the global herbal community through direct sourcing practices. Nadine’s brand reflects her upbringing, as she looks for natural remedies at the intersection of science and traditional medicine. With Peak and Valley, she hopes to build a better herbal trade with transparent sourcing, unquestionably high-quality ingredients, and science-backed knowledge.

Black Girl Vitamins

Black Girl Vitamins is another excellent brand for those seeking support for vitamin deficiencies. The founder, Maxine, created Black Girl Vitamins to address the nutritional needs of underserved Black women and the scientifically proven nutritional deficiencies common within our community. According to their website, some of the areas that they focus on include:

•  Vitamin D, 82% of black women are deficient.
•  Iron, Black women are 3x more likely to have anemia.
• Cholesterol, the highest prevalence of heart disease, occurs in the black community.
•  Pregnancy, the highest infant and maternal mortality, as well as PCOS, occurs among black women.

Black Girl Vitamins carefully crafts products to nourish and empower Black women so that they can thrive on their wellness journeys.

Golde

Golde is Black and Japanese-owned and was founded in 2017 by Trinity Mouzon Wofford and Issey Kobori. Golde is making wellness accessible, fun, and easy for everyone, providing its supporters with healthy superfood essentials. Their product lineup focuses on superfoods that address common health needs, including stress relief, gut health, skin hydration, and immune support. Of all their products, their matcha additives are immensely popular and have other products that can benefit unique needs.

Before trying any of these products, please speak to your healthcare provider to ensure they will be safe and effective. Remember, it is never too late to prioritize your health, nutrition, and wellness.

The post RDN Johane Filemon on How Supplements Fit into to Your Nutrition Plan appeared first on Black Health Matters.

Maya Feller, a registered dietitian, is making wellness inclusive and accessible for all. Learn how she found this passion, what inclusive nutrition means, and three wellness tips you can start using today.

Finding Her Purpose

Feller first learned how important personalized nutrition was while training for a marathon.

“My running partner ended up in the hospital twice. The first time, she was over-hydrated. Then, she was under-hydrated. I researched running nutrition and found an entire field dedicated to it. I decided to become a dietitian and fell in love with nutrition science,” said Feller. “When I started working in the community, I felt such a sense of purpose. I decided to focus on inclusive nutrition. No community deserves to be left out of the wellness conversation.”

She turned this dream into a reality by opening a practice to help people of all backgrounds manage or revert chronic conditions. Feller considers social determinants of health in her day-to-day work with patients.

“Wellness looks different for everyone. Everything from your zip code to education and finances impacts the ability to live your best life,” said Feller. “Wellness doesn’t mean free from disease. If you have a chronic condition, wellness means managing it well.”

NKF is here to help no matter where you are in your kidney health journey. Join the Kidney Learning Center to find the online course you need to take the next step with confidence.

Providing Inclusive Nutrition

Medical Nutrition Therapy (MNT) is at the core of Feller’s practice. These evidence-based protocols help people manage conditions like high blood pressure and diabetes, two leading causes of kidney disease. In some cases, MNT involves medication and lifestyle changes like exercising more.

Lifestyle changes can be hard enough, but for some, they may feel insurmountable.

“If you don’t have access to affordable, nourishing foods, you may have to rely on items with excess added sugar, salt, and fat. These items can increase chronic conditions like diabetes and cardiovascular disease. If you’re tired from working multiple jobs, what can you put on the table that is easy, affordable, and nutritious?” Feller asked, “How do we work in that framework to put food on the plate that supports metabolic health?”

The answer to this difficult question is getting creative and starting small.

“Start by buying frozen or canned vegetables. Incorporate shelf-stable, nutrient-rich items like beans and rice into your diet,” said Feller. “If it’s safe, go out and move your body even if only for ten minutes. Take a few minutes to leave your office building or house to go sit in the sun and stretch your body.”

Over time, these smaller changes can add up and make even big goals like lowering blood pressure more achievable.

“If you can, reach out to a trauma-educated mental healthcare provider. You deserve the help.” Feller said, “The emotional component of this work is just as important as the nutritional and physical.”

Do you need support? NKF Peers may help. We can connect you with another experienced kidney patient to talk about kidney disease, dialysis, transplant, or living kidney donation.

Feller’s Top Nutrition Tips

Inspired to improve your own health and wellness? Feller has three tips to get started: rest, hydrate, and add more plant-based foods to your diet.

1. Focus on rest

According to the U.S. Department of Health and Human Services, getting enough sleep has many benefits.

The benefits of sleep include:

• Getting sick less often
• Staying at a healthy weight
• Lowering the risk of chronic conditions like diabetes and heart disease
• Reducing stress
• Improving mood

But rest involves more than sleep.

“Prioritizing emotional well-being is imperative when thinking about health and wellness. That can look like taking the space to rest and relax,” said Feller. “Look at how rest fits into your life and determine what it looks like to you.”

Rest takes many forms, including doing a hobby you enjoy, moving your body, or meditating. It depends on what activities you enjoy and the types of experiences that fill up your cup.

Here are eight stress-management techniques to try.

2. Hydrate properly

As Feller learned early in her journey, drinking the right amount of water is crucial. Too much or too little can impact how the body works and even cause kidney damage. There’s no fixed rule for how much water everyone should drink. It depends on many factors, including;

• Age
• Climate
• Amount of exercise
• Pregnancy
• Chronic conditions

“Everyone’s hydration needs are different but be mindful of sugar-sweetened beverages and alcohol.” Feller said, “These two things can impact anyone’s blood sugar and pressure. Speak with a healthcare provider to determine what proper hydration looks like to you.”

Learn how to be water-wise.

3. Eat more plant-based foods

A recent study found that eating more plant- and less animal-based foods can lower the risk of or slow the decline of kidney disease.

“Lean into the fiber and nutrient-rich foods from your childhood. What is recognizable, enjoyable, and accessible to you? This could be anything from jicama, plantains, or beans.” Feller said, “Eat the rainbow. Berries, nuts, and seeds are fantastic, but there are many more options, like quinoa, millet, teff, and red, black, or wild rice.”

Check with a healthcare provider before changing your diet–especially if you have kidney disease or other chronic conditions. They will help you determine which plant-based foods are right for you.

Find a registered kidney dietitian near you.

This story appears through our partnership with The National Kidney Foundation.

The post Registered Dietician Maya Feller On Inclusive Wellness and Nutrition appeared first on Black Health Matters.

That means much of the weight loss rhetoric we’ve been fed in high doses hasn’t only been confusing and misguided. Still, it has also been expensive, driving Americans to spend billions on gym memberships and exercise equipment guaranteed to help us lose weight.

We Are Following Some Outdated Advice

Dr. Fatima Cody Stanford, MD, MPH, MPA, Associate Professor of Medicine, Mass General Hospital, Pediatrician, and Obesity Medicine Physician Scientist, urges us to forget everything we think we know about losing weight, specifically what she calls an oversimplified idea suggesting to lose weight, we must burn more calories than we consume.

In an article on the Harvard Health website, she insists, “This idea of ‘a calorie in, a calorie out’ when it comes to weight loss is not only antiquated, it’s just wrong.” The archaic claim seems to ignore that how effectively the body burns calories depends on its metabolic rate, gut health, and the quality of food intake. Now that makes sense.

The Mayo Clinic reports, “Sometimes the effectiveness of exercise for weight loss is oversold, and people may overestimate how effective it will be toward their goal of losing weight. And for most people, conflicting theories like this that contradict everything they’ve ever been told about how to lose weight is extremely difficult just to accept.”

Curious about how others might react to this information, we reached out to Andrea Farquharson, who has lost weight, burning loads of calories with exercise in the past, to find out where she is on her weight loss journey. “I just celebrated my 50th and have minimal motivation to work out, especially dealing with bursitis in my left hip,” she laments. She works out four days weekly with trainers, seeing no results. We know she’s not alone.

What Do Doctors, Nutritionists, and Psychologists Have to Say?

To shed some light on the dichotomy of exercise vs weight loss, I turned to medical doctors, registered dietician nutritionists, and psychologists to hear their take on what exercise Can & Can’t do for weight loss. If exercise doesn’t significantly impact weight loss, then what does? Dr. William D. Stanley, MD, FASAM, who specializes in internal medicine & addiction, tells us that as a primary care physician, he takes the responsibility of seriously conveying to patients the importance of maintaining a healthy weight. He says, “It is just as important as exercise is to prevent weight gain. Practicing healthy, balanced eating habits may matter more.” Dr. Cody Stanford agrees that improving the quality of foods and making sustainable lifestyle improvements are crucial to achieving and maintaining a healthy weight.

We now know that eating well is important more important than ever, resulting in weight loss as a symptom of intentional lifestyle changes.

Researchers at NIH & CDC agree that exercise can have profound effects on preventing chronic disease, reducing cancer risk, improving mobility and quality of life, preventing injuries, improving sleep, and increasing longevity. Exercise may delay and, in some cases, prevent mental and physical impairment, like Alzheimer’s and dementia, supporting the ultimate goal of living a happier, healthier life in mind, body, and soul. Exercise cannot compensate for an unhealthy diet, lifestyle choices, or a toxic relationship with food. It can’t effectively treat eating disorders.

Katrice Mayo, MS, RDN, CLT, is passionate about developing healthy lifestyle changes with her clients over time that nourish and fuel the body and build muscle while prioritizing adequate rest and reducing stress. She says, “Chronic stress and the stress response will (negatively) impact what you choose to eat, why and how you’re eating.”

Rather than focusing on the number on the scale, Mayo maintains that an essential part of sustainable weight loss is eating more quality whole foods and less processed food with trans fat and little or no nutritional value. She cautions people to choose real food for energy and to think twice before choosing processed protein or energy bars or protein bars over nutrient-dense, whole food.

Experts, we hear you. Weight loss is unique for all of us.” Embracing exercise and learning how to nourish the body—paying attention to hunger cues, learning to stop eating when you’re full, and frequently evaluating when and why will help you learn more about your nutritional needs and help with maintaining your weight loss.

Where Should You Begin?

Dr. Radisha Brown, Psychologist and CEO of IThrive Therapy believes, “On any weight loss journey, the most important relationship is the relationship with ourselves. This dynamic sets the tone for all other relationships, including our connection to exercise & food.

If you want to lose weight, ask yourself if you’re ready. Be honest about what you’re willing to start changing. Seek counseling if you think you need emotional support around food, and get support and create your community.

The post Should You Focus On Exercise When You Want to Lose Weight? appeared first on Black Health Matters.

An article in Frontiers in Genetics reported that after a yo-yo dieting style cycle, “Weight regain often starts within the first year, and the pre-intervention weight is reached or even surpassed in the subsequent 2 to 5 years.” It also stated, “Limiting or preferentially avoiding weight cycling in the first year after weight loss appears crucially important for sustainable long-term weight maintenance.” Another article published by the American Diabetes Association suggested that the practice “exacerbates the risk for T2D and cardiovascular disease.”

“Accumulating evidence suggests the existence of an autoregulatory adaptive mechanism or ‘famine reaction’ that predisposes to obesity following a period of starvation,” it reported. “While self-reflection and making goals can help us feel more focused and accomplished, restrictive dieting, excessive exercise, or other sudden behavioral changes that are characteristics of New Year’s resolution around weight loss are often an attempt to feel in control when other aspects of our lives feel out of control,” explained Taryn Crosby, LCSW, a psychotherapist and Founding Partner of MCMCollab. “Ultimately, yo-yo dieting, in addition to having potential medical health consequences, can affect our mental health.”

Dr. Dominique Pritchett, PsyD, LCSW,  considers participating in yo-yo dieting symptomatic of other issues. “That trickles to other parts of our life,” she told Black Health Matters. “I’m a big strategy person. If we’re approaching anything without a strategy, we will likely fail or hurt badly going through it,” she continued. “I believe people can be more successful with creating changes in their life, getting off the yo-yo, and sustaining their wellness with a solid strategy.” Dr. Pritchett suggested working with a professional to settle on sustainable tactics. “Chances are, it’s just not showing up in the diet, but it’s shown up in other places in your life. So, go talk to a professional,” she said. “That objective perspective has to come from someone.” Working with a professional can help you accurately assess your habits instead of focusing on what you think they should be. “Shoulding is an unrealistic fantasy belief,” said Dr. Pritchett. If limited access to care prevents you from seeking professional assistance, you can observe and document your habits to try and stop the yo-yo approach.

Dr. Janel Gordon, M.D., DipABOM, DipABLM, a Triple Board Certified Family, Obesity & Lifestyle Medicine Physician, believes “people intend to stay on the wagon when they slide into yo-yo-ing.”

Action Tips

Learn What Works For You

“Look at what you’re doing really, really well,” Dr. Pritchett advised. She recommends asking yourself, “What do you feel good doing? What are you getting results from?” “Replicate what’s working, but make sure it matches your personality,” she added.

Do Your Research

Dr. Gordon advocates for balancing out your diet instead of diving into extremes. “Maybe you’re trying to cut back on carbs, but carbs are not evil. We need all the macronutrients. We need carbohydrates. We need fat, we need protein,” she said.

Avoid Comparing Yourself To Others

Just because the latest diet craze worked for your friend or co-workers doesn’t mean it will work for you. “People respond differently to different tactics,” said Dr. Gordon. Think about what is feasible for your schedule and your circumstances. If you’re working with a healthcare professional, tell them what your day-to-day looks like so they can recommend the appropriate options. “If I’m talking to a male high school student versus if I’m talking to a single mother of three who has to catch a bus, drop her kids off at their daycare, and still figure out what’s nutritious to eat for herself and her kids, I’m going to be giving different recommendations.”

Supported by an educational grant from Novo Nordisk Inc. 

The post Yo-Yo Dieting Doesn’t Work: So Why Do We Keep Doing It? appeared first on Black Health Matters.

This study looked at the habits of those 18 and younger. It analyzed 90 studies involving more than 600,000 participants. Regarding girls, 1 in 10 didn’t just use a nonprescription weight loss remedy in their lifetime; they’ve used them in the past year.

Why is this dangerous? Here’s the issue: use of diet pills and other weight loss medicines can result in other health issues. Experts warn that in the long term, unhealthy weight control behaviors, including weight loss products without a doctor’s prescription, can contribute to increased body weight. Using these products can also put youth at risk for developing eating disorders within just a few years. According to StatNews, studies have also found that the use of the products is associated with low self-esteem, depression, and substance use. And young people have died from using these solutions.

“The incidence of eating disorders has increased pretty dramatically after the pandemic. We’ve seen the numbers skyrocket,” Dr. Paula Cody, medical director of adolescent medicine at the University of Wisconsin School of Medicine and Public Health, told CNN. “So I think that the concern I had before was not a small matter then — I’m even more concerned now.”

According to an article written on the subject. You are probably thinking eating disorders are not an issue in our community, but we are not immune. According to the National Eating Disorders Association (NEDA), eating disorders “affect people from all demographics of all ethnicities at similar rates. People of color — especially African Americans — are significantly less likely to receive help for their eating issues.”

Rachel Goode, an assistant professor in the School of Social Work at the University of North Carolina Nutrition Research Institute and an adjunct assistant professor in the Center for Eating Disorder Excellence, says looking at eating disorders in our community is complex. And what you should know is that eating disorders from our community are often associated with the strong Black women syndrome.

The good news is that states are making moves to regulate the sale of the supplements. New York, for example, New York State has banned over-the-counter diet pills. Lawmakers have also introduced legislation to regulate them in California, Maryland, Massachusetts, Missouri, and New Jersey.

What do you need to do? Find out if your teens, especially your daughters, know  about “budget Ozempic.” Share the dangers. If you suspect they have body image issues, check out resources like About Face and The National Alliance for Eating Disorders.

The post Budget Ozempic: Talk to Your Teens About This Dangerous Trend appeared first on Black Health Matters.

Every day, a news item explores these prescriptions’ benefits, side effects, and potential risks. CEOs and influencers have sung their praises. There is even a trendy TikTok song inspired by their popularity. Even traditional weight management brands have gotten in on the action.

WeightWatchers, now rebranded as WW, a staple in the weight loss industry, has begun offering access to medical interventions, including semaglutide, via their WeightWatchers Clinic’s launch. Last year, the company acquired Sequence, a digital health platform for clinical weight management. WW offers one-on-one clinician care, insurance coordination, and other membership privileges through their clinic. Noom, an industry newcomer, has launched the Noom Med program, where consumers can access medical advice for their mental and physical health and prescriptions for GLP-1 obesity drugs after being evaluated by professionals who will determine their eligibility.

If you are considering prescription weight loss options, here’s what you need to know.

What Are Your Options?

Injectables

Injectables have become an increasingly visible option for prescription-aided weight loss. They are approved for weight loss for those who have been categorized as clinically obese (BMI >30) or are overweight with medical conditions like high blood pressure or high weekly at gradually increasing doses. Some of the options on the market include Wegovy (semaglutide), Mojourno and Zepbound (tirzepatide), Saxenda (liraglutide), and Imcivree (setmelanotide). Familiarize yourself with the non-brand name versions of the medications so that you can ask your healthcare provider the necessary questions.

How Do They Work?

Injectable drugs behave similarly. “Dulaglutide, liraglutide, semaglutide were designed to act the same way as GLP-1,” according to Reviews in Endocrine & Metabolic Disorders. Glucagon-like peptide-1 (GLP-1) agonists are a class of medications utilized to treat type 2 diabetes and obesity.

What this means: When we use these drugs, they slow down food digestion and make us feel fuller longer. we eat less, and our appetites are reduced, and we lose weight as a result.

What are The Common Side Effects?

There are a variety of common side effects associated with these medications. “A lot of people will experience upset stomach, nausea, indigestion, sometimes, constipation, heartburn,” according to Dr. Danielle Timmons, a family medicine doctor in Decatur, GA. Injection site reactions and hyperpigmentation are common as well. However, these side effects are not universal.

“Everybody reacts differently,” said Dr. Timmons. “Some people will have more profound side effects than others.”

“Some people can have more severe reactions,” she explained. These include “persistent vomiting and severe nausea.” Side effects are not necessarily permanent, either. A study found that when it came to liraglutide, for example, “The most common adverse effects were gastrointestinal and primarily occurred early in the treatment course.”

Dr. Timmons noted that there can be an “uptick in those symptoms” associated with “going up to the next higher dose.” “Your body’s just trying to get used to that new dose,” she said. Some patients, however, have more serious gastrointestinal issues, including pancreatitis, gastroparesis (stomach paralysis), and bowel obstruction.

While GLP-1 drugs result in rapid weight loss, there is no such thing as a quick fix. Understand that these injectables are designed to be used long-term, with you eventually moving into a maintenance phase to maintain their effect. If you stop taking these drugs, you could regain some of the weight you’ve lost.

Pills

If you aren’t interested in injectable medications, you can explore the weight loss prescriptions available in pill form. Some of the names of these options include Metformin, Bupropion-naltrexone (Contrave), Orlistat (Xenical, Alli) – sometimes available over the counter, Phentermine-topiramate (Qsymia), and phentermine (Adipex, Lomaira) are pill options.

How Do They Work?

“Metformin works by helping to restore the body’s response to insulin. It decreases the amount of blood sugar the liver produces, and the intestines or stomach absorb,” according to the Journal of Research in Medical Sciences. Depending on the dosage given by your doctor, you can take it once or more daily with food. While phentermine decreases appetite, topiramate also does so and makes you feel fuller longer after eating.

What Are The Risks?

Beware of starting an over-the-counter option without consulting your physician. A study published in 2021 noted, “Phentermine-topiramate is not recommended for patients with significant cardiac history such as coronary disease and uncontrolled hypertension.” Patients in clinical trials also experienced insomnia, irritability, anxiety, headache, attention disturbances, depression, dry mouth, and kidney stones.

Certain patients can also have adverse reactions to metformin. The Food and Drug Administration (FDA) warned that lactic acidosis was a possible side effect.

“Lactic acidosis is a rare but serious metabolic complication that can occur because of metformin accumulation during treatment with metformin,” wrote the organization. Metformin has come under scrutiny for other reasons as well.

When Do The Side Effects Require Intervention?

If you’re taking these medications and the side effects are impacting your day-to-day life, medical intervention may be needed. “Are you getting up from your cubicle multiple times daily because you must run to the toilet? Are you unable to hang out with your friends?” According to Dr. Timmons, that’s an issue you must address immediately. “It’s important to discuss the issues with your PCP (primary care physician) so that the symptoms can be monitored,” Dr. Timmons added.

Diet and Exercise Still Matter

If you decide to explore prescription weight loss medicine, don’t be under the mistaken impression that you can eat anything you want. These medications work best with lifestyle changes like staying hydrated, eating a healthy diet, and exercising.

Exercise is particularly essential when taking GLP-1 medications because of the possibility you will lose muscle mass and bone density.

You must consider adding strength training and cardio to your lifestyle. Because injectables, in particular, lead to rapid weight loss, you can get a condition that usually impacts older people called sarcopenia ( the gradual loss of muscle mass, strength, and function).”

Now that you have some background, you can discuss your options with your physician to see what weight loss treatment might work best for you. Take note of the questions below to prepare for a discussion with your HCP. Then, make the decision that you believe will work best for you.

What To Ask Your Doctor Before Committing To Prescription Weight Loss Meds

• Am I a candidate for prescription-aided weight loss?
• How does this medication work?
• How many studies have included patients with [insert your specific medical condition here]?
• What are the most common side effects of this medication?
• What are the rarest side effects of this medication?
• How will this medication affect my nutrient intake?
• How would you suggest I alter my lifestyle to fit this medication?
• How will this medication interact with my current medication(s)?
• What is the lowest maintenance dose for this medication?

Supported by an educational grant from Novo Nordisk Inc. 

The post The BHM Guide to Rx Weight Loss Medicines appeared first on Black Health Matters.

Many Black men don’t think being obese is a big deal. For them, it is not a fatal health condition like cancer or heart disease. But that is not true. Dr. Chika Anekwe, an obesity medicine physician at Massachusetts General Hospital, says research has found 195 diseases influenced by excess weight. While Black women have a higher obesity rate at nearly 55%, more than one-third of Black men, 36.9%, are also challenged by obesity.

 Browner’s experience was a wake-up call. His condition was so severe the hospital would not release him for another three months.

During that time, he was forced to change his diet. “It was hospital food, so no salt, protein and vegetables, sugar-free applesauce. When I was first admitted to the hospital, I couldn’t wait to get out and eat some real food. But after spending so much time in that hospital bed, I’ll do whatever I can to never go back.”

Browner admits he doesn’t always adhere to his diet but has made profound lifestyle changes that have stuck.” I eat a lot more fruit and vegetables, go to the gym three times a week, and drink a lot more water. I never want to go through that again.”

Taking a Proactive Approach

While Browner’s health scare forced some changes, other Black men have seen the warning signs and decided to be proactive. Robert Thompson, 47, was motivated to make a change when, during his annual checkup, he noticed the scale was getting too close to 300 pounds. “While I cut off soda and sweets, the main factor was exercise. I started by going on long walks, which turned into working out with weights and runs. Just moving around more helped out a lot with my weight. I ended up going down to 220 pounds,” Thompson said.

“It’s the little changes that can help and you will see that they start to add up. What you eat matters too. You don’t have to cut out anything but you do have to consume less of it and add more beneficial calories,” Thompson explained.

The Impact of Pandemic Pounds

COVID-19 caused an uptick in obesity, especially in the black community. Rafael Mendez, 52, saw a rapid weight gain in just a few short months in 2020. “I work in an office, so  I wasn’t physically active every day before the shut-down,” he said. “But being in the house and having 24-hour access to my kitchen did a number on me. It started with just light snacking during the day, and before I knew it, I ate a bowl of cereal every hour during the workday.” In three months, he gained 15 pounds.

Since Mendez couldn’t get to a gym, he needed to get innovative about exercise. “I started out taking walks on my lunch break, and eventually, I was able to turn walking into jogging. Then, I researched exercises I could do in my home or backyard. I also had to break the habit of eating all day. I found healthier snacks like rice cakes and pita chips. It took me a little while, but I was able to lose the weight I gained.”

Beware of Belly Fat

Brothers must also be aware of the dangers of excess fat around the abdominal area. We often consider it excess padding, limited to subcutaneous fat just below the skin. However, the fat that lies deeper in the abdomen can be more problematic. Visceral fat can surround their internal organs. The Mayo Clinic says it can contribute to the following conditions:

• High blood pressure.
• An unhealthy amount of fat in the blood.
• Sleep apnea.
• Heart disease.
• High blood sugar and diabetes.
• Certain cancers.
• Stroke.
• Fatty liver.

Making a Mindset Shift

So, how can we get our men to take obesity seriously? Florida A&M Nutrition professor Dr. Jenelle Robinson believes we must first change our thinking about eating healthier foods. “You need to get away from the word, ‘I’m on a diet’ and say, ‘this is my dietary lifestyle,'” said Robinson.  “My dietary lifestyle is x, y, or z, and I live that way.”

Six Steps That Help Lead to a Healthier Lifestyle

Consult with your HCP About the Risks.

Not only should you consult with your physician, but you should consult with them about an action plan that is tailored to you specifically. A Journal of General Internal Medicine study found that some African Americans reported that it was only after they developed a condition such as diabetes or heart disease and their physician discussed the connection to their weight that they finally understood what their health risks were.

Talk With Your Village or Circle

Like many issues with black men, our obesity/ health is often an issue that we keep to ourselves. But people in our communities often deal with the same things as us. Having an open forum with each other can be mutually beneficial. What questions are you asking your doctor? What are some methods people around you are using to manage their weight?

Hire a Dietician or Nutritionist

Being healthy is not a one-size-fits-all type of deal. Everything needs to be personalized to your needs. One person may need to eat more fruits and vegetables, while another may need to incorporate more protein into their diet. Having a nutritionist tailor a diet that is right for you can help you reach your goals more quickly.

Work With a Personal Trainer

When it comes to weight loss, a healthy diet and exercise regimen go hand in hand. And just like dieting, exercise is not one size fits all. For example, if you have problems with your feet, running on the treadmill might not be ideal. Or if you have issues with your back, you may want to ease off doing heavy weightlifting. That’s why hiring a personal trainer is a great idea. Not only can they give you a personalized exercise regimen to help you reach your goals, but they can also give you tips on what foods you should be consuming for your body type and your nutritionist.

Team Up With An Accountability Partner

Goals are always more challenging to reach alone. So consider linking up with an accountability partner or perhaps a group of accountability partners. The journey to a healthier lifestyle had as much to do with your mental and physical health. Having an accountability partner gives you an outlet to express yourself. Share the challenges you are going through that have worked well and not so well. Sharing these things can help everyone reach their goals faster.

Set Realistic Goals

You didn’t gain the weight overnight, so you should not expect to lose the weight overnight. There is no microwave solution for weight loss, and if there is one out there, chances are it will not be sustainable over a long period. By setting unrealistic goals, you risk getting discouraged when you don’t reach them. Set attainable goals and crush them. Rome was not built in a day. Slow and steady wins the race. So pace yourself. You’ve got this!

Supported by an educational grant from Novo Nordisk Inc. 

The post Black Men & Obesity: It’s Time Our Brothers Take Their Weight Seriously appeared first on Black Health Matters.

Unfortunately, when we are stressed, our cortisol levels are higher, and we can pack on pounds much easier,” said Jeanine Downie, M.D., director of Image Dermatology. She labeled risks associated with obesity particularly harmful to Black people. “African-Americans, both males and females, are consistently more overweight than their white counterparts,” continued Dr. Downie. “Obesity has a huge role in the destabilization of our health as a people. It can lead to diabetes, high blood pressure, cancer, stroke, heart attack and more.”

A Korean Society for Biochemistry and Molecular Biology study identified cortisol as “a biochemical marker of chronic stress.” The same study stated that “Stress is now recognized as a universal premorbid factor associated with many risk factors of various chronic diseases,” and “chronic, excessive stress causes cumulative negative impacts on health outcomes.”

The Journal of Molecular Biochemistry suggested that “stress management could be adopted as an adjunct to traditional methods of treating obesity, namely lifestyle interventions, drugs, and bariatric surgery.”

The Journal of Obesity found that “the more stress one has, the greater amount of cortisol is produced in the body leading to accumulation of fat in the abdominal area, namely abdominal or visceral obesity.”

“Cortisol can then impact the regulation of other hormones,” explained Pernell. She cited ghrelin, leptin, and adrenaline as examples of hormones impacted by stress. Visceral fat, often in the mid-section, is often associated with high cortisol levels. “If we think about stress through acute versus chronic stressors, we can see different impacts on the body,” said Dr. Pernell.

Stress Can Impact Your Diet

Dr. Downie mentioned the importance of finding healthy ways to manage chronic stress. Stress “primarily interferes with cognitive processes such as self-regulation,” according to Dr. Taylor C. Wallace, PhD, CFS, FACN CEO, Think Healthy Group. “It can affect behavior by inducing overeating and consuming foods high in calories, saturated fat, and added sugars,” he told Black Health Matters in a statement.

A study published in the Health Psychology Review found that “stress was associated with increased consumption of unhealthy foods.” Still, it indicated that further research was required to examine the “stress-eating relationship.”

Stress Can Impact Sleep Patterns

Stress levels also impact the ability to rest and recover, a vital part of improving one’s fitness level. “Shortened sleep time and decreased physical activity are common behaviors in individuals experiencing significant stress,” added Dr. Wallace.

Action Steps For Managing The Stress and Weight Connection

Exposure to stress can be involuntary. “There are certain triggers that are outside of a person’s control, especially triggers that are in their environment,” said Dr. Pernell. There are methods to combat the effects of chronic stress and pursue the healthiest lifestyle you’re capable of. “How you will respond to the stress or the triggers in your environment is important,” Dr. Pernell added.

Take Advantage Of Any Quiet Moments

Meditation does not have to sit crisscross with a completely clear mind for forty-five minutes in a dimly lit studio full of Lululemon-wearing baddies. You can take a few seconds to reset anytime at any place with quick breathing exercises. “Mindful breathing exercises can help with your cortisol level,” said Dr. Downie.

Rest Up

Time spent doom scrolling at night might make it harder to get your desired results from that gym session. Both doctors advise taking adequate time for quality rest. “Sleep deprivation can reduce leptins,” warned Dr. Pernell. “Sleeping decreases your stress level,” explained Dr. Downie.

Prioritize Exercise

The post Stress & Your Weight: Here’s What You Need to Know appeared first on Black Health Matters.

Do Your Research

Do your research on any concerns you have. Consult authenticated sources and write down connections to what you are experiencing. Anytime you have your doctor’s undivided attention, it is a chance to ask questions. Please write down your questions and go through them one by one. Make it clear where your questions are coming from so your provider does not dismiss them as hypochondria or “WebMD-itis.”

Sample Language:

• I have a list of questions I’d like to ask based on what I am experiencing.
• We have limited time, but I’d like to focus on these concerns.
• Can you explain how my BMI interacts with this issue directly?

Present Your Receipts

Have your receipts ready at all times! Weight concerns ultimately lead to conversations about lifestyle. Prepare your answers for your doctor so you are not caught off guard. They might have several questions about how often you exercise and what type of exercises you do. Wearable technology is a great way to track this information. Your smartphone might also have access to a step counter that can shed light on your movement habits. If you do not have access to technology for this task, try journaling your habits before your appointment. Write down your stress levels, how long you sleep each night, and other relevant information that impacts weight. Knowing your full insurance benefits, including nutrition and alternative health methods, is also helpful.

Sample Language:

• Thank you for bringing up your concerns about my weight. I want to share some information about my habits and resources with you.
•  I’d like to know how best to proceed, considering my lifestyle.
• That won’t work for me, considering my day-to-day schedule and obligations. Can we discuss other options?

Enlist A Friend or Family Member

Everyone deserves competent care, and “standardized communication and educational strategies to achieve patient empowerment are challenging because patients’ support needs are complex” and “influenced by health literacy level and social and cultural differences.” If these factors erect barriers in your case, bring a friend or family member to advocate for you effectively.

Sample Language:

• This is my [Insert relationship here]. I’d like them to stay and help me navigate this conversation.
• It would be helpful if [Insert relationship here] could help me express my thoughts and concerns.

Master Redirection

If your healthcare provider is harping on weight and ignoring your other concerns, use redirection to ensure you can express what you want to focus on.

Sample Language:

• I have heard your concerns about my weight. Can we spend some time reviewing the symptoms that I have concerns about?
•  I want to focus on these specific things.
• Would you make this same recommendation if I were a patient with a lower BMI? Why or why not?

Record Your Interactions

Always ask for documentation! If you suspect your doctor is more focused on the number on the scale than the connective tissue fusing your health, ensure you record everything.

Sample Language:

• Thank you for sharing your recommendation. Can we move on?
• Please document that information in my chart so that I can ensure my records are accurate.
• How can I get a copy of your recommendations for my records?

Supported by an educational grant from Novo Nordisk Inc. 

The post How to Talk to Your Doctor About Weight (5 Tips & Sample Scripts) appeared first on Black Health Matters.

Oprah isn’t alone. Last year, doctors wrote 9 million prescriptions for the medication. A one-month supply could cost up to $1,000 if it isn’t covered by insurance. Your physician sets the dosage amount, which may increase over time. When you are on these medications, you are responsible for the injections. And that is where some people have been reporting issues. Poison Centers nationwide are reporting a large uptick in calls by 1500%. Patients have called because of errors with dosing, taking the wrong amount, or accidentally double dosing.

Increased calls may be happening because people have turned to alternatives like Medispas and online sellers to get weight loss solutions at more affordable prices. However, the medications received may not be semiglutides, but a version containing semiglutide sodium, which the FDA hasn’t tested or approved as safe, or a compounded version with a dosage that hasn’t been approved.

Ozempic and Wegovy, prescribed by a medical professional, come in injectable pens with a dial to manage the dosage. With compounded versions, you may be given a glass vial and syringes. Patients have called the poison center when using the latter version when they have accidentally taken 10x of the recommended dosage.

Novo Nordisk, who manufacturers Ozempic, has taken legal action against illegal sellers, and the FDA has said, “Patients should only obtain drugs containing semaglutide with a prescription from a licensed health care provider, and only obtain medicines from state-licensed pharmacies or outsourcing facilities registered with FDA.” And has written letters to the National Association of Board of Pharmacies and Federation of State Medical Boards warning them about the compounded medicines.

And if you are already on the weight loss drug, know the signs of an overdose.

According to the Missouri Poison Center, signs of a semaglutide overdose include:

If you think you have overdosed on a weight loss drug,  call your local poison control center or the national hotline at 800-222-1222.

And, if you are considering one of these weight loss solutions, do your research, get your prescription from a doctor, and do not look for a hookup to save money.

The post Why Are People Taking Weight Loss Medicines Calling Poison Centers? appeared first on Black Health Matters.

Maya’s Cookies, San Diego

Maya Masden has been baking delicious gourmet, soft-vegan cookies for eight years. Her popularity among vegans and nonvegans has won her the distinction of being America’s #1 Black-owned Vegan Cookie Company. While many of her offerings contain soy and wheat, this Wheat-Free Candy Cane Chocolate Chip Cookie is among her comprehensive collection of cookies. The Holiday Tin, $39, includes six 3-ounce cookies. Maya’s Cookies ships Monday – Thursday, but orders must be received by Wednesday noon PST to go out that week.

Southern Roots Bakery, San Antonio

Marcus and Cara Pitts’s vegan journey was inspired by wanting to create healthier options for a family member. A business was born when Marcus developed a Vegan donut recipe that became a hit with family and friends. Many of the desserts are available. The couple has adapted their offerings to include the Gluten Free Cake Donut ($48.99 for a half dozen). It is nut-free, made with rice flour, and available in  Original Vanilla, Lemon Drop, and Red Velvet, or you can order a mix. This item ships free nationwide.

Mo’Pweeze, Denville, NJ

Christine Miller, founder and head baker at Mo’Pweeze, began her baking business in 2013 which is a plant-based, small-batch destination where all of its products are free of the top 10 allergens (dairy, eggs, tree-nut, peanut, gluten, soy, fish, shellfish, sesame, and mustard), and both vegan and kosher. She is doing something right because USA Today recognized her spot in their Readers’ Choice Awards as one of the 10 Best Gluten-Free Bakeries. The bakery sells breads, cookies, donuts, cakes, and muffins. But the Brookies, $30 for 6, a hybrid between a brownie and cookie, are unique. Mo’Pweeze orders are shipped within 24 hours but order ahead to ensure you receive your treats in time.

Cutie As a Cupcakes, Schererville, IN

Owner Michelle A. Wainwright started Cute as a Cupcake as a cupcakery destination in 2015. Her food trucks sell over 30 sweet treat flavors, including Salted Carmel, Coconut, and Turtle. Plus, she sells gluten-free and vegan options of some of her most popular flavors. But because they are challenging to travel with, let alone ship, Wainwright has developed a perfect portable option with her Cutie Cupcakes in a Jar. The individual flavors come in two sizes, four oz.($5.00) and eight oz. ($8.50) each, or you can order a gift pack of six for $57. This is ideal for accommodating one or many individuals with gluten-free options.

The post 4 Black-Owned Bakeries With Gluten-Free Goodies appeared first on Black Health Matters.

1. Jenné Claiborne — @sweetopotatosoul

Inspired by her nana, Jenné combined her love for experimenting with food and her conscious decision to go vegan to whip up delicious recipes that don’t skimp on flavor.  To make this holiday season as seamless as possible, read through the curated collection of classic recipes like mac and cheese and a smokey collard greens recipe on Instagram here.

And if you’re looking for more cozy and comforting recipes, grab a copy of her book,  Sweet Potato Soul:100 Vegan Recipes For The Southern Flavors of Smoke, Sugar, Spice, and Soul.

2. Bryant Terry — @bryantterry

Although he currently resides in Oakland, CA, Bryant Terry was raised in Memphis, TN, in a family that owns farms across several states. Today, Terry is a multidisciplinary artist and chef who has authored several cookbooks that marry food and activism, offering a range of dishes perfect for the holidays. For example, try this Warm Butter Bean side dish, which can be found in his cookbook entitled ‘Vegetable Kingdom: The Abundant World of Vegan Recipes.

Check out ‘Vegetable Kingdom: The Abundant World of Vegan Recipes’ and more on Terry’s website.

3. Kim — @sodeliciouslyvegan

Atlanta-based YouTube creator turned vegan chef Kim of ‘The Chic Natural’ has a collection of 90 simple, easy-to-replicate recipes for various occasions. Her beginner-friendly recipes are perfect for reducing stress during the holidays.  Kim’s cookbook includes recipes for our favorite soul food dishes, like cornbread mac and cheese. You can look at her Instagram here or pick up Kim’s cookbook, Deliciously Vegan.

Kim, The Chic Natural’s Vegan Soul Food

4. Charity Morgan — @charitymorgan

As a chef to some of your favorite celebrities and athletes, Charity Morgan is passionate about helping others transition to a plant-based diet. Formally trained at Le Cordon Bleu College of Culinary Arts and with over 15 years of culinary experience, Morgan strives to create recipes that are easy to follow, filled with ingredients your body will thank you for, and, above all, delicious.

If you’re looking for a vegan rendition of a few crowd-pleasers this holiday season, you can find inspiration on her Instagram and in her cookbook, Unbelievably Vegan: 100+ Life-Changing Plant-Based Recipes.

5. Todd Anderson — @TurnipVegan

Todd Anderson is a San Diego-based vegan cook, co-owner of Spoiled Vegans Cafe, and author of the It’s All About Plantz and Mushrooms cookbook. Todd believes that the key to vegan cooking is following your heart.  If you’re looking for a perfect vegan dessert to satiate your sweet tooth, Todd offers a recipe for the classic, nutty pie—a combination of sweet, salty, crunchy, and creamy. Todd’s Salted Chocolate Walnut Pie delivers a whole-mouth feel that perfectly matches a vegan ice cream.

Follow Todd for inspiration on Instagram @TurnipVegan, or pick up his cookbook here.

These choices offer something for everyone. We hope you enjoy them during this holiday season. Cheers to hearts and bellies filled with love and goodness.

The post Do You Want to Go Vegan For the Holidays? These Chefs Will Inspire You appeared first on Black Health Matters.

Paradise Spreads

 

View this post on Instagram

 

A post shared by Plant Based Spread & Snacks (@paradisespread)

Kids love dipping, and they have a sweet tooth to satisfy. Paradise Spreads offers a solution with healthier plant-based spreads designed for you and your children to dip into. These spreads come in sweet strawberry, chocolate, and caramel sea salt flavors, each with grain-free pretzels in individual packs. You can also get the spreads in larger containers for special occasions or larger treat moments. Whether you pack them in lunchboxes or save them for post-school munching, Paradise Spreads offers your family a convenient and wholesome snacking solution.

Mawa’s GrainFreeNola

 

View this post on Instagram

 

A post shared by Mawa’s GrainFreeNola Granola (@grainfreenola)

Mawa’s GrainFreeNola offers delicious gluten-free, protein-rich, and Vegan GrainFreeNola filled with the highest quality organic nuts and seeds sweetened with Medjool dates. It’s a nutritious and wholesome option for those looking to indulge in a healthy snack. What truly sets Mawa’s GrainFreeNola apart is its thoughtful sweetening process. Instead of using artificial sugars or overly processed alternatives, this remarkable snack is delicately sweetened with the natural richness of Medjool dates. These luscious dates infuse each bite with a satisfying sweetness that doesn’t compromise your health-conscious values.

It’s NOLA

 

View this post on Instagram

 

A post shared by It’s Nola (@itsnolasnacks)

Its NOLA snacks are a delightful fusion of chewy granola bites and various fruits. Founder Margaret Barrow aimed to create a product that rekindled her love for granola bars while adhering to her dietary needs and restrictions. These vegan snacks offer a satisfying way to satisfy your cravings while making a healthier choice than cookies and cakes.

Pipcorn Heirloom Snacks

Pipcorn takes snacking to a whole new level with its range of heirloom-based snacks. Whether you’re in the mood for Heirloom Popcorn, Heirloom Cheese Balls, Heirloom Corn Dippers, or Heirloom Crunchies, you’ll enjoy whole-grain, gluten-free, and Non-GMO Project Verified goodness. With Pipcorn, you can savor ancient grains in a modern, healthy snack.

 

View this post on Instagram

 

A post shared by Pipcorn Heirloom Snacks (@pipcornheirloomsnacks)

Partake Foods

Partake Foods offers an impressive range of gluten-free, vegan, and allergy-friendly snacks catering to various dietary needs. Their cookies, baking mixes, and pancake & waffle mixes are all certified gluten-free, non-GMO, vegan, and free of the top 9 allergens. What truly sets Partake Foods apart is its commitment to inclusivity and health. Instead of using common allergens like nuts, eggs, and dairy, these snacks are made with carefully selected, safe ingredients that don’t compromise taste or texture. Each bite is proof of their dedication to providing safe, enjoyable, and nutritious options for all snack lovers.

 

View this post on Instagram

 

A post shared by Partake Foods (@partakefoods)

A Dozen Cousins

When kids come home hungry after school, A Dozen Cousins has you covered with their ready-to-eat, flavorful beans, bone broth rice, and seasoning sauces. Inspired by Creole, Caribbean, and Latin American recipes and founded by Ibraheem Basir, this Black-owned brand offers nutrient-dense, vegan, and gluten-free meals that are slow-simmered with real vegetables and spices. A Dozen Cousins provides a convenient and tasty solution to satisfy those post-school cravings while giving your little ones the nutrition they need. Just heat and serve for a quick meal that you and your kids will love!

 

View this post on Instagram

 

A post shared by A Dozen Cousins (@adozencousins)

The post 6 Black-Owned Snacks for a Healthy Back-to-School Season appeared first on Black Health Matters.

That’s a shame, nutrition experts say, because cranberries deliver a bundle of health benefits. And they’re quite efficient: A cup of raw cranberries carries just 50 calories.

So why aren’t they more of an everyday food? It may come down to taste.

“They’re a little bit more bitter than blueberries or other berries that have those phytochemicals—and a little bit crunchier,” said Maya Vadiveloo, an assistant professor in the Department of Nutrition and Food Sciences at the University of Rhode Island.

“I think you can start to get used to almost any flavor over time, but I think we may have this bias that all fruit needs to be sweet,” she said. “It might just be that people have not really thought that much about cranberries, unless it’s around Thanksgiving.”

Among the health benefits associated with cranberries:

• The vitamins and minerals they contain boost the body’s digestive health and antioxidant system and promote good heart health—even possibly improving blood pressure and cholesterol.
• They are high in fiber. But contrary to common perception, the most recent research has not definitively shown that cranberry products help prevent or treat urinary tract infections.
• In laboratory studies, they’ve been linked to a lower risk of certain types of cancer.
• They contain chemicals that may combat norovirus and other food-borne illnesses.

“Cranberries may be a little underutilized,” Vadiveloo said. “They’re not nearly as expensive as many other berries, and at Thanksgiving, the greater variety of fruits and vegetables that you have around—things like stuffing, mashed potatoes, gravy—if you’re balancing your plate with a little bit of everything, you tend to eat less of all the things and still feel very satisfied.”

One popular way to work cranberries into a daily diet all year long is by adding dried cranberries to a salad. And while cranberries may taste better when they’re dried than when they’re raw, that sweetness comes at a high cost.

Nutritionally speaking, dried cranberries may be closer to candy than they are to fruit. A 1/3-cup serving of dried cranberries carries 123 calories. Worse, most of the nutrients found in raw cranberries are nowhere to be found in the dried version.

One cup of chopped raw cranberries, for example, contains 14.6 mg of vitamin C per serving, while one cup of dried cranberries contains 0.3 mg.

“If you start to think that one of the snack-size Halloween candies is 60 to 110 calories, you could have two cups of raw cranberries for that amount—and feel fuller, and have a lot of the beneficial effects,” Vadiveloo said.

Similarly, sweetened cranberry sauce, a Thanksgiving staple, contains 418 calories with just 5.5 mg of vitamin C per one-cup serving.

“For almost any food, the preparation matters,” Vadiveloo said. “Most foods can be healthy, especially in their raw form. But when we start doing things to them, we need to be more concerned about the health effects. If you’re trying to start eating more cranberries, even if you’re planning to add sweetener, doing it yourself versus buying something that’s already pre-processed is better.

“People tend to add far less of their own sweetener than what’s in commercially prepared food.”

Another popular way people may try to add cranberries to their diet is by drinking them. Cranberry juice is often combined with other fruit juices, such as grape or apple, for a better flavor.

As with any juice, it’s important to consider the amount of sweetener that’s added.

Unsweetened cranberry juice contains 116 calories and 23.5 mg of vitamin C per one-cup serving. Also, it’s worth noting that cranberry juice may interact with certain medications.

And of course, cranberries are popular in muffins. But depending on how they are made, muffins aren’t necessarily a nutritionist’s favorite choice, Vadiveloo said: “We don’t want to see a muffin claim health benefits just because it has cranberries, you know?”

From American Heart Association News

The post Oh, Give Thanks for Cranberries! appeared first on Black Health Matters.

Mayo on the side. A half-cup portion of the cookout staple, potato salad, will net you 180 calories and 12 grams of fat; the same amount of coleslaw is about 150 calories and 8 grams of fat. Cut calories by making your salads with light mayonnaise or mixing mayo with low-fat yogurt or light sour cream.

High-fat meats on the grill. Barbecue can lay waste to your waistline. A 20-ounce T-bone steak can set you back 1,540 calories and 124 grams of fat. A smaller cheeseburger still packs 750 calories and 45 grams of fat. A bucket of fried chicken can feed a crowd in a heartbeat (while wreaking havoc on your bloodstream). And pork or beef ribs? They come from the fattiest part of the animal. But you don’t have to go meatless this summer. Go lean with skinless chicken breast, pork tenderloin, and lean ground beef. Spice things up with marinades and rubs.

The seventh-inning stretch. Is it a baseball game if you don’t have hot dogs and sausages? If “play ball” is synonymous with wiener for you, choose low-fat versions. Do keep in mind, however, that most hot dogs and other sausages are high in sodium, even the low-fat ones. A typical hot dog is about 1,250 mg of sodium, while a six-ounce kielbasa has 1,590 mg of sodium.

Salad stoppers. What’s healthier than bowls of veggies and lean protein? That’s why salads can be the perfect summer meal. But high-calorie toppers—cheese, bacon, croutons, fried chicken strips and creamy dressings—can push a salad from lean to fattening in a flash. Throw grilled chicken, strips of lean meat or eggs on your greens instead, and then pile on the veggies and drizzle with a light dressing.

Teetotalers need not apply. Sweet, fruity alcoholic concoctions may seem refreshing, but the calories can burn you. A daiquiri can range from 300 to 800 calories, a piña colada from 245 to 490 calories and a Long Island iced tea about 520 calories—much of it from sugar. Sip wine, a wine spritzer, or a mixed drink with seltzer and a splash of 100 percent fruit juice instead.

Gimme a cold one. Staying hydrated is crucial during the dog days, but some cold drinks can bust your calorie budget. If you’re drinking 12-ounce bottles of sweet tea, sweetened soda, energy drinks, juice drinks or beer, you’re sucking down about 150 calories a pop. Smoothies, milkshakes and frozen coffee drinks can contain much higher calorie counts. Try light versions of your favorite thirst quenchers or water.

Have fun at the fair. You don’t need us to tell you this: The country fair, amusement parks and beach boardwalks serve up delicious, but deep-fried disasters. From funnel cakes to fried macaroni and cheese to jumbo turkey legs, most eat-while-you-walk foods are a calorie catastrophe. Healthier options include cotton candy, caramel apples or a simple grilled meat. When all else fails, split your treat with a friend.

We all scream for ice cream. Does your heart still race when you hear the ice cream truck song? Know this: A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Add mix-ins and boost the calorie count even higher. Of course, there’s nothing that says summer quite like ice cream, so we’re not saying give up frozen treats. Just pass on super-sized portions and high-fat toppings. Choose instead frozen desserts like sherbet or fruit bars.

The post Summer’s Most-Fattening Foods appeared first on Black Health Matters.

Don’t let post-Thanksgiving leftovers get you in the doldrums. Bold spices make this turkey salad wrap kidney-disease friendly; you’d never guess it’s low in sodium and a great choice for people with diabetes.
Kidney-Friendly Turkey Salad Wrap
3 cups (or 1 pound) diced, fresh-cooked turkey breast or turkey tenderloin, prepared without added salt
5 8-inch flour tortilla wrap shells
3/4 cup light mayonnaise
1/4 up light sour cream
1/4 cup celery
1/4 cup fine-diced onions
1/4 cup chopped sweet gherkin pickles
1/2 teaspoon black pepper
1 tablespoon Worcestershire sauce
Dash of Tabasco sauce
1 tablespoon chopped fresh parsley
In medium-sized bowl, stir all ingredients together until well mixed. Put even amounts of mixture in your favorite flavor wrap, roll up and serve. Serves 5 (1 serving = 1 wrap)
Nutrient analysis calories: 341, protein: 26g, carbohydrates: 23g, fat: 16g, saturated fat: 4g, trans fat: 0g, cholesterol: 74g, sodium: 596mg, potassium: 412mg, phosphorus: 276mg

The post Turn Turkey Leftovers From Ho-Hum to Yum! appeared first on Black Health Matters.

It seems you can’t walk a block these days without bumping into a juice bar, and you need extra fingers to count all the friends who have bought a home juicer. Some health gurus tout juicing as a miracle cure for everything from heart disease to cancer. But is juicing really healthy or just the latest health craze?
Why You Should Juice
Fruits and vegetables contain a wealth of vitamins and minerals, and juicing fans say your body can more easily absorb these nutrients in juice form. And since one glass of juice utilizes a larger quantity of fruits and veggies than the whole foods you would eat in one sitting, you’ll get more health-boosting nutrients—and your recommended daily servings.
The Downside of Juicing
When you squeeze fruits and vegetables down to their liquid form, you lose the fiber, a vital part of a heart-healthy diet. You may also consume more calories and sugar in juice. You should also note that raw foods used for juicing can, in some instances, contain dangerous pathogens that can cause vomiting, diarrhea, hepatitis or kidney failure. Pasteurization—the process packaged juices go through—kills these organisms; juicing on its own does not.
Limit the Bad, Maintain the Good of Juicing
There are things you can do to minimize the downsides to juicing. To lessen the sugar intake, drink more veggie juice—beet, kale, carrot and celery (all of which are lower in sugar)—than fruit juice. Nutritionists advise you to limit fruit juice to one glass a day. To combat the bad bugs, wash fruit and vegetables thoroughly and drink your raw juice concoction as soon as you squeeze it. (Pregnant women, however, should be cautious about drinking unpasteurized juice.)
The Question Remains: To Juice or Not?
Researchers at the Mayo Clinic have concluded that there’s little scientific evidence to support the belief that juicing makes vitamins in fruit and vegetables easier for the body to absorb. They advocate the whole fruit and vegetables as the healthier way to get your daily intake.
But in a Department of Agriculture study, researchers found 90 percent of the antioxidant activity in fruit was in the juice, rather than the fiber. Other studies have found people who drank juices were less likely to develop Alzheimer’s, cancer or heart disease.
So we’re all still debating the issue. Here’s where we can agree: The average American eats less than a fifth of the recommended three servings of fruits and five veggies a day. A juice (or two) a day can only help.

The post Is Juicing Healthy or a Health Craze? appeared first on Black Health Matters.