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To Live the Good Life, Achieve Good Health First Living the good life is really about living healthy. Though most of us know this to be true, it is harder to follow up on this thought with actions that may require life style changes.
Celeste Clark, senior vice president, Kellogg's Global Nutrition and Corporate Affairs, was recently a keynote speaker on this topic to a group of African-American women at a conference in Atlanta. It is a universal message that could be helpful to all of us. "For too many of us, the good life is equated with living large - having nice homes, nice cars, nice clothes, nice bling. More of us need to start the good life with good health. Personally, I would take an abundance of good health over money any day of the week," Celeste Clark said, speaking at the inaugural National Black Women's Health Conference in May. Specific Challenges, Universal Opportunities
Celeste's presentation initially focused on some of the more troubling aspects of the current state of African-American women's health (see sidebar). "As a nutritionist, I cannot stress enough the need to take control of our diets, which is the first step to preventing many diseases," Celeste said. "Unfortunately, living a healthy lifestyle is sometimes a sacrifice. It's more expensive to eat healthy. In many African-American neighborhoods, it is not always easy to get healthy meals and groceries. But we do have some control over the choices we make for ourselves, our families and our children," she added. Celeste offered a list of 10 simple things that African-American women - indeed, people from every race, gender and walk of life - can do to achieve a healthy balance in their meal selections: 1. Eat more fresh fruits and vegetables, especially more colorful vegetables such as greens, spinach, red and yellow peppers, broccoli, and fruits like blueberries and pomegranate, all of which contain antioxidants that may aid in warding off certain types of cancer. 2. Reduce the bad fat and switch to good fat. Use olive oil and olives, and fish such as salmon, because they contain omega-3 fatty acids and may contribute to a healthy heart. Or eat a cup of almonds or other nuts, which give you good fats. Limit fried foods at home and away from home. Read labels to avoid or try to minimize your intake of trans fatty acids, partially hydrogenated oils and saturated fat. Switch to fat-free dairy products. 3. Reduce portion sizes to decrease calorie intake. Try using your fist as a barometer - if a portion of meat is larger than your fist, the portion is too large. Instead of serving our meals on a huge dinner plate, try filling a salad plate as a healthier option. 4. Snack sensibly. It is never a good idea to snack when you are hungry or mindlessly while working at the computer or watching TV. Choose nutritious snacks that complement your meals, such as fresh fruit, veggies, unsalted nuts and pretzels. Preportioned-calorie-packaged snacks are also acceptable. 5. Start your day with breakfast. Research shows those individuals who eat breakfast have a lower body-mass index (BMI) than those who skip. And begin to gradually add more fiber to your diet via bran cereals, whole grain breads and pasta, and beans. Also drink plenty of fluids, preferably water - half your body weight in ounces of water per day is ideal. 6. Reduce stress, which adversely impacts cellular function and tissue, compromises immune function and can lead to illness. 7. Get physically active and bone up. Obesity stems from an imbalance between calories in and calories out. Simply walking or doing aerobic exercise can reduce the risk of heart disease and lower blood pressure. It is also a good idea to lift weights, particularly for women. Research shows that women who work out aerobically and do strength training have less flab and more muscle than those who only work out. Plus, it strengthens bones. 8. Stick with foods rather than supplements. Eating a variety of foods from each MyPyramid food group is the best way to ensure you are getting the vitamins and minerals you need. 9. Reduce your intake of salt, which can lead to hypertension and stroke. Switch to herbs and spices that are equally, if not more, flavorful than salt in food. And never, ever add salt from a shaker to prepared food. Dietary Guidelines recommend people consume no more than 2,300 milligrams of sodium per day - only about 1 teaspoon. 10. Get an annual physical. See your primary care physician and get age-appropriate screenings. For women, mammograms at 40 and a colonoscopy at 50. Add a stress test if you are in a high-stress environment. And know your blood pressure, blood glucose and cholesterol levels. |
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