Hypertension or shall I keep it real “high blood pressure” usually has no symptoms but can cause serious problems such as stroke, heart attacks, kidney failure and blindness. Because it usually has no symptoms, many people have high blood pressure and do not know it. According to the CDC, African Americans develop high blood pressure more often, and at an earlier age, than whites and Mexican Americans. Among African Americans, more women than men have the condition, the numbers are startling, 45.7% women and 43.0% men respectively.

Do you know your numbers? Normal blood pressure levels should read no more than 120/80. Blood pressure is written in two numbers, the first (systolic) number represents the pressure in your blood vessels when your heart beats. The second (diastolic) number represents the pressure in your vessels when your heart rests between beats.

I can’t tell you how many health fairs I have been at when we have had to call paramedics to take a participant to the emergency room to have a more thorough evaluation because their blood pressure is sky high. Most men and you know who you are always go fighting and say “I feel fine”! We love you and in spite of yourselves we have to send you on your way. I am going to fill you in on a little secret I use to get my male patients and clients to listen to me. Usually when I see them it is the last resort, the wife or significant other has brought them in, and of course that is the person doing most of the listening. As my client is looking out the window, or playing with their smart phone, I ease a little conversation about the big ED, yes erectile dysfunction. Boy do they sit up, turn around, and listen to me. I had one guy even pull out a pen and started taking notes!

Sure we can’t control who are families are, our age, or our heritage but the things we can control we must take charge. Stop smoking, eat a healthy diet that’s low in sodium, maintain a healthy weight, prevent or control diabetes, and limit your alcohol intake.

Please check your blood pressure often, I was on a plane today and was reading a Consumer Reports magazine. I saw the coolest gadgets where your blood pressure monitor works with your smart phone! One was called A11 Withings and the other A8 iHealth, both monitors require you to download a free app. I hope these devices become more popular and affordable, Lord knows people are in love with their smart phones and don’t want to put them down! Maybe they will show that much love for themselves.

Sweet potatoes and yams for example contain energy boosting complex carbohydrates, potassium and are chocked full of Vitamin A, beta carotene and increases fiber intake as well as are easy to prepare in many different ways. Though the tubers are often served hot, try them as a potato salad, or toss the cooked potatoes in with apples, raisins, and chopped nuts as a fruit salad.

Greens- kale, mustard, turnip, spinach, collards, and Swiss chard are readily available. However in some locals, one or more types of these greens may be favored more often simply because of the climate and choices of local area growers. Greens are a synergy of multiple nutrients and phytochemcials, low in calories, and high in fiber.

Black eye peas contain low fat protein and are jammed packed with fiber, B vitamins, iron, folate, potassium magnesium as well as essential phytonutrients. Adding dried beans and peas which are a stable of the African-American diet are an excellent way to provide protein for those choosing a healthy vegetarian alternative.

Honorable mention: tomatoes, red wine, nuts, broccoli, oats, salmon, garlic, green tea, blueberries, low fat milk, and oranges as power foods.

Bon Appetit

Vegetarianism is not just a fad; in fact, most people throughout world history have eaten a largely vegetarian diet. Believe it or not, only until relatively recently in Europe and North America, diets have become centered around meat. This is largely due to meat and animal products becoming more available and affordable. In other parts of the world, including Africa, plant-based diets remain more common. With today’s tough economy, going vegetarian may be a good option for your food budget and your health.

As with most things, there are many facets of vegetarianism. In my practice, I get patients and clients saying they are vegetarian but they eat fish and seafood, actually that is not a vegetarian. Here are a few guidelines.
1. A strict vegetarian or vegan excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products. Some vegans may need vitamin and mineral supplementation.

2. Lactovegetarian is a vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products.
3. Locto-ovovegetarian is a vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products. Most vegetarians in the United States fall into this category.
4. Flexitarian, which is a new term in my vocabulary, is a semi-vegetarian diet with a focus on vegetarian food with occasional meat consumption.

So are you giving it more thought? Why not start by cutting your least favorite meat out of your diet, the one you could most easily do without. Simply resolve to leave it out of your diet. When you are ready, eliminate your second least favorite meat. Don’t rush yourself, just do it gradually. Experiment with food you’ve never tried before like exotic vegetables, tropical fruits and different sources of plant-based protein like soy, tofu, tempeh, dried beans, nuts, seeds and quinoa.

You can be at optimal health with an appropriately planned vegetarian diet that is healthful, and nutritionally adequate. It can provide health benefits in the prevention and treatment of certain diseases. Vegetarian diets offer a number of advantages, including lower levels of saturated fat, cholesterol and animal protein.

Lastly try to find other vegetarians to interact with. Surround yourself with support and encouragement. A great book I recommend is “By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight, and Look Phat.” This book by author Tracye McQuirter is well written and you can use it as a guide in your journey to vegetarianism. Get ready to fortify your health and get your plate in shape.

1. HAVE A GAME PLAN
Plan a successful defense against food that is excessive in fat and calories:
• Equip yourself — include some lower-calorie drinks and munchies.
• Position yourself away from heaping platters.
• Go in knowing what you will eat. For example, choose to have the three choices you will enjoy the most. You don’t have to eat some of everything just because it’s there.
2. SIZE UP THE OPPONENT
• Look at the stats on different foods. Check for a Nutrition Label that tells how many calories per serving.
• Eat food from a plate versus directly from a bag or box so you’re not blindsided by the amount you’re
consuming.
3. GET IN CONDITION
• Lift a weight — other than your own, preferably at least twice a week! Take walks to whittle your waistline. The
sooner you start, the greater the benefits. Physical activity and added muscle boost your metabolism and burn
calories.
4. WATCH WHAT YOU EAT BEFORE THE GAME
• Resist overloading on calories before the game. Keep a few calories in re¬serve so you can enjoy goodies later without guilt.
5. AVOID PENALTIES
• Avoid later weight penalties from too many calories by choosing smaller portions.
• Don’t let anyone get a penalty for drinking and driving. Remind your guests to have a designated driver and offer alcohol-free beverages.
6. KEEP YOURSELF IN THE GAME
Don’t get taken out of the game because of food poisoning:
• Follow the “two-hour rule.” Leaving perishable food at room tempera¬ture more than two hours is a big mistake. When food sits out for more than two hours, bacteria can easily mul¬tiply and cause foodborne illness. Set out small amounts of perishable foods and replace those with clean plates of food within two hours.
Or, keep hot foods hot (140°F or hotter) with chafing dishes, slow cookers, and warming trays. Cold foods should be held at 40°F or colder. Keep foods cold by nesting dishes in bowls of ice or using party trays filled with ice.
7. KEEP ADVANCING TOWARD THE GOAL LINE
• Pace yourself by alternating between higher and lower calorie foods.
• Make a successful passing play by bypassing sec¬onds at the buffet table — or take half as much the second
time around.
• Take an occasional time-out to put a halt in your eating.
8. TOUCHDOWN!
• Plan an effective running (or walking) condi¬tioning strategy — by-“pass” excessive food intakes and avoid
penalties which keep you from moving toward the goal line — and you’ll score a successful

1.Take small steps- if you have gotten off track from your healthy eating and physical activity regimen- remember plan and prepare the night before. Slow down savor your meals and just MOVE! You can set your smart phone or a timer and take at least 20 minutes to enjoy your food or remind yourself to get out and get moving.
2.Drink more water-resolve to drink a single cup more water today than yesterday and don’t forget, ALWAYS drink a glass of water when you think you are hungry, wait 10 minutes to see if in fact it is true hunger!
3.Fight mindless munching-brush or floss your teeth. Keep your hands busy with a refreshing sugar free beverage, cup of tea or water if the time is right. Take a walk or put on your favorite music and dance, dance, dance.
4.Look for color on your plate-all those rich oranges, reds, purples and dark greens signal foods that are packed with good-for-you plant compounds. Try having a rainbow of colors for the week. Red Monday may include apples, strawberries, red raspberries, beets, or try to have a new fruit or veggie each week.
5.Reach out for help-team up with friends and family who share your desire to be healthier. Participate in physical activity together and stay connected. Avoid food centered events and look for other activities you and friends/loved ones can enjoy-an outing in the park, a hike in the woods or get together at a club for dancing. These are all places where you’ll tend to be more active and less likely to munch away at the same time.

Remember to also CARVE OUT MORE FAMILY TIME, STICK TO A BUDGET, MOVE YOUR BODY MORE , REDUCE STRESS and, GET ORGANIZED ONCE AND FOR ALL!

Have a safe and Happy New Year from your family at The Nutrition Planner!

If you have said the same thing, you may not know if the extra cost is really worth it or even what “organic” actually means. Making the switch to organic can be more expensive, but with a little planning, it can be done without breaking the bank. Keep reading, and you’ll discover a savvy shopping list can be green and affordable.

What does organic mean? The USDA National Organic Program (NOP) defines organic as follows: Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.

Wow, that is a mouthful. Simply said, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms or ionizing radiation. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Before a product can be labeled “organic,” a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet United States Department of Agriculture (USDA) organic standards. Here are a few commonly asked questions regarding organic products and nutrition.

Q: So why does organic cost more?
A: Great question, right? I have been able to find several reasons like the fact that organic farmers don’t receive federal subsidies like conventional farmers. Also, the price of conventional food does not reflect the cost of environmental clean ups that that we pay for through our tax dollars. Furthermore, organic farming is more labor and management intensive. Lastly, organic farms are usually smaller than conventional farms, so they do not benefit from the economies of scale like larger growers.

Q: How should I know on a limited budget which organic products I should buy?
A: A great place to start for shoppers on a budget would be the widely cited Environmental Working Group’s “dirty dozen” list. These are the top 12 produce foods to buy organic.

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale/Collard Greens

Q: Now, the big question … Is organic more nutritious?
A: Probably not. At this time, there is not definitive research that makes this claim true, due to all of the other factors that affect nutrients, such as seeds, soil type, climate, post-harvest handling and crop variety.

The bottom line when it comes to budget-friendly shopping for organic produce is to go gradual and try your local farmers’ market. I love shopping here is South Florida where we have a great Farmers’ market right on the beach! In my area, farmers’ markets are open all year; find a market near you and make sure you buy what is in season for the best prices. Co-ops are another good place to go. You can get together with friends and family and split the cost. If you have the time, space and desire, grow your own. Get the whole family involved.

We all have our priorities, and sometimes just taking a look at your buying habits can free up more dollars. For instance, maybe purchasing higher quality foods more important than that daily $4.00 latte or $3.00 energy drink. The savings from these budget cuts could mean more than just a balanced budget – it could put you in the green.. Bon Appétit!

Here are the top ten tactics to put in your backpack to survive the holiday season.

HOW TO EAT DEFENSIVELY:

1. Don’t skip meals during the holidays – going hungry will only make you more vulnerable to temptation. Your body is afraid that there will be such a long stretch of time before the next meal, it store most of that big meal as fat.
2. During a party week, cut each days calories back slightly – no more than 200 to 300 calories per day and “bank” those calories for the party.
3. Before you go to a party, eat a piece of fruit, some nuts, a cup of soup or a small salad – don’t go starved.
4. Watch out for salty foods – They’ll encourage you to drink more. Go easy on sauces and condiments – they can turn a reasonable food into high calorie disaster. Watch out for spicy foods- spices tend to lurk in high calorie foods they stimulate your adrenaline, which coaxes you to have more.
5. Look over the whole buffet or snack table and decide what you will choose before you get in line – If there are 10 items on the table, choose your favorite 4 or 5 and indulge with moderation. Eat slowly and enjoy each bite. If you have to try a little of everything, fill the serving spoon only ½ full.
6. Make tradeoffs – If you are having pie or cake for dessert, skip the rolls. Try eating popcorn or raw vegetables instead of peanuts. Don’t save the “best for last” when you’ll be tempted to stuff it is even though you’re already full.
7. Tighten your belt before you dig-in – this discomfort will be a great “stop” signal. Or, put on a pair of your sexy skinny jeans.
8. Decide how many drinks you will have before you go to the party and stick to it – Alcohol adds lots of empty calories and undermines your willpower against those high calorie snacks. Try making first drink club soda or mineral water and switch back to club soda or mineral water when you’ve consumed the drinks you decided you would have. Stay away form super high calories drinks with milk or fruit juice bases.
9. Learn to say, “No thank you”, and mean it when you’ve had enough. Don’t let any one push you into eating or drinking more than you want. The only person who will have to work off those extra pounds is you!
10. EXERCISE – Try to resist the urge to plop in front of the television or play video games after a meal. Exercise not only raises your metabolism to help burn off those extra calories, but it helps to relax and re-energize you. Increase your exercise load during the holiday – don’t let it slip. You’ll be more body conscious and less likely to over eat. Also, increasing your exercise keeps those calories from turning into pounds. Walk with family and friends during get to-gethers, dancing is a great way to work it off, how about the electric slide, when is the last time you jumped double-dutch rope, hula-hoop, or have a family bowling party.

Follow this simple road map for success so you won’t be mistaken for Santa during the holiday season! Remember the reason for the season, CELEBRATE!

Remember that every day brings a chance for you to draw in a breath, kick off your shoes, and dance.

Have a happy and healthy holiday season,
Michelle Stewart, RD