Weight Loss Involves Overcoming Interpersonal Challenges

Source: https://psychcentral.com/news/2017/02/03/weight-loss-involves-overcoming-interpersonal-challenges/115969.html

New research discovers that weight loss efforts may be complicated by unexpected barriers erected by our friends and even family.

North Carolina State University investigators found that the people around you may consciously or subconsciously sabotage your efforts. The study also uncovered strategies that people use to navigate interpersonal challenges related to losing weight and keeping it off.

“Many times, when someone loses weight, that person’s efforts are undermined by friends, family, or coworkers,” says Lynsey Romo, an assistant professor of communication at North Carolina State and lead author of a paper describing the recent study.

The paper, “An Examination of How People Who Have Lost Weight Communicatively Negotiate Interpersonal Challenges to Weight Management,” is in press in the journal Health Communication.

“This study found that people experience a ‘lean stigma’ after losing weight, such as receiving snide remarks about healthy eating habits or having people tell them that they’re going to gain all of the weight back.”

For this study, Romo conducted 40 in-depth interviews with people who reported themselves as having been formerly overweight or obese, but considered themselves thin at the time of the interview.

Twenty-one of the study participants were women, 19 were men, and the participants reported an average weight loss of 76.9 pounds.

“All 40 of the study participants reported having people in their lives try to belittle or undermine their weight loss efforts,” Romo says.

“This negative behavior is caused by what I call lean stigma. However, the study found participants used specific communication strategies to cope with lean stigma and maintain both their weight loss and their personal relationships.”

Researchers discovered the communication strategies involved two different categories.

The first category focused on study participants helping other people “save face,” or not feel uncomfortable about the study participant’s weight loss and healthy eating habits. The second category focused on damage control: participants finding ways to mitigate discomfort people felt about an individual’s weight loss and related lifestyle changes.

Techniques used to avoid discomfort included telling other people about one’s intentions and rationale before losing weight.

Study participants also reported taking steps to conceal the scope of their lifestyle changes, such as eating smaller portions of unhealthy foods at family gatherings, accepting food from people but not eating it (e.g., taking a piece of cake at an office birthday party, but saying they’ll eat it later), or saving their “cheat day” for a night out with friends.

Meanwhile, techniques used to mitigate discomfort tended to focus on making excuses for changes in behavior.

“Study participants would go out of their way to make clear that they were not judging other people’s choices,” Romo says.

“For example, participants would stress that they had changed their eating habits for health reasons, or in order to have more energy.

“Overall, the study highlights how important relationships are to making sustainable lifestyle changes — and the importance of communication in how we navigate those relationships,” she adds.

Source: North Carolina State University


Health benefits of the moringa plant

Source: http://www.jamaicaobserver.com/magazines/allwoman/Health-benefits-of-the-moringa-plant_14751124

The moringa plant is of African origin and has been touted as the miracle plant. It has been in Jamaica since 1817 and is now found growing islandwide. Still, many persons are unaware of its medicinal and nutritional benefits.

Moringa has seven times more vitamin C than oranges, four times more vitamin A than carrots, four times more calcium than milk and twice as much protein as milk. It has three times more iron than almond and three times more vitamin E than spinach. It is considered in many circles to be the number one treatment for high blood pressure and diabetes, which are common to Jamaicans.

The moringa plant increases the natural defence of the body to beautify the skin, promote energy, gives a feeling of wellness, improves the body’s immunity, stabilise sugar, provides nutrients to eyes and brain, acts as an anti-oxidant, and promotes good cholesterol and normal functioning of the kidney and the liver.

I read where your weight is 210 pounds and that you are diabetic. It is time to do something about your weight and diabetes and moringa can be part of this programme.

In the case of your diabetes, vitamin A found in high quantities in the moringa, acts as an antioxidant to convert beta-carotene, which thereby reduces the risk of blindness.

Vitamin C, which is in abundance in moringa, is very important for regulating effectively the production of insulin. It has been shown that insufficient vitamin C affects the capacity of the pancreas to secrete insulin. Vitamin B12, which is also found in the moringa leaf, is used to treat neuropathic diabetes. In addition to this, vitamin D which is found in large proportions in the moringa plant also reduces the chances of children developing type one diabetes.

Apart from using the moringa plant in the treatment of diabetes, there are also some other things which you can do to help with your treatment. You will definitely need to exercise. You may need to work out at least 45 minutes to one hour per day.

Try to eliminate bread, pasta, white flour and rice as much as you can from your diet and incorporate raw and steamed vegetables in your daily meal plan instead. Don’t forget to have your vegetables and a fair amount of fruits.

Moringa, especially the leaves, are also helpful in weight loss. Persons wanting to lose weight can benefit greatly from ingesting the moringa leaf, which can be cooked like a vegetable, eaten raw, or added to juices or tea. These leaves are low in fat and carbohydrates, but are extremely high in protein, vitamins and minerals.

The moringa leaf can be taken as a nutritional supplement because of its high nutritional content. It is also able to convert food to energy quickly and can reduce the possible storage of fat.

Best Foods for Black Men

According to the Centers for Disease Control and Prevention, men should eat between 2 to 2.5 cups of fruit and 2.5 to 4 cups of vegetables every day. This depends on age and physical activity of course. But it’s long been accepted that people who eat generous amounts of fruits and vegetables are more likely to have a lower risk of chronic diseases than people who eat smaller amounts.

Given the endemic levels of hypertension, obesity, heart disease, and other health issues facing black males we’ve assembled a brief dietary guide to help you make informed food decisions. As always, check with your physician or nutritionist before making any drastic dietary changes. Here’s to healthy eating. 

Get Into Seafood

Seafood is high in protein and zinc. Zinc is important for immune function and (once again) prostate health. Research shows that if a man lives long enough, chances are he will develop prostate cancer. No list of super foods would be complete without the healthy fat, omega-3 fatty acids. Salmon, sardines, tuna, mackerel, etc. are great ources of omega-3 fatty acids. In fact, the American Heart Association recommends that everyone eat fish twice weekly.

More Broccoli Brothers!

Vegetables like broccoli are helpful in the prevention of heart disease and cancer because its got lots of  vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which may have anticancer (prostate and colon) properties. If your really not a fan of broccoli, try these options: cabbage, bok choy, shredded broccoli slaw, cabbage, or cauliflower.

Get Some Garlic

According to a study in Penn State’s College of Health and Human Development, deodorized garlic capsules help bring down blood cholesterol levels of men. The guys’ cholesterol levels dropped 7 percent over 5 months, but remained unchanged in men downing placebos. But instead of swallowing pills, why not eat garlic in the food you love.


Most men get enough carbs, we tend to get the wrong kind, experts say. A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping fat off the waistline. Try whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that’s rich in lutein for prostate health. And don’t forget oatmeal and barley, both are rich in soluble fiber.

Go Nuts!

Eaten raw, nuts are a great source of vitamin E and adequate vitamin E helps with heart health. Nuts are also satisfying.  Brazil nuts are a good bet.


Too many American drink sugary and caffeinated drinks to excess. We need to consume more water period. And don’t justify beer contain water. As many as three out of four of Americans are dehydrated! Water has no nutrition, but it is considered a nutrient because of the powerful effect it has on the body and bodily function. Drink more water please.

Berries…Not Halle Berry!

The deep dark violets, blues, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. They are full of the health-protecting flavonoid, anthocyanin. In fact, berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C. Berries may even help slow the decline in brain function that can occur with aging. Now can Halle do that?

Source: http://healthyblackmen.org/2013/02/24/7-foods-black-men/



When things divide

“This is the thing: When you hit 28 or 30, everything begins to divide. You can see very clearly two kinds of people. On one side, people who have used their 20s to learn and grow, to find … themselves and their dreams, people who know what works and what doesn’t, who have pushed through to become real live adults. Then there’s the other kind, who are hanging onto college, or high school even, with all their might. They’ve stayed in jobs they hate, because they’re too scared to get another one. They’ve stayed with men or women who are good but not great, because they don’t want to be lonely. … they mean to develop intimate friendships, they mean to stop drinking like life is one big frat party. But they don’t do those things, so they live in an extended adolescence, no closer to adulthood than when they graduated.
Don’t be like that. Don’t get stuck. Move, travel, take a class, take a risk. There is a season for wildness and a season for settledness, and this is neither. This season is about becoming. Don’t lose yourself at happy hour, but don’t lose yourself on the corporate ladder either. Stop every once in a while and go out to coffee or climb in bed with your journal.
Ask yourself some good questions like: “Am I proud of the life I’m living? What have I tried this month? … Do the people I’m spending time with give me life, or make me feel small? Is there any brokenness in my life that’s keeping me from moving forward?”
Now is your time. Walk closely with people you love, and with people who believe life is a grand adventure. Don’t get stuck in the past, and don’t try to fast-forward yourself into a future you haven’t yet earned. Give today all the love and intensity and courage you can, and keep traveling honestly along life’s path.”

Sustaining the Black Community with Holistic Health

“Today we are faced with a challenge that calls for a shift in our thinking, so that humanity stops threatening its life-support system. We are called to assist the Earth to heal her wounds and in the process, heal our own.” -Wangari Maathai The Black body has endured more than the growth-halting grip of former […]


Gayle King Opens Up About Her Weight Loss Journey — Says ‘Slow & Steady Wins The Race’!

On Thursday, Gayle King opened up about her weight loss journey while at the opening night for the Broadway revival of The Color Purple. Oprah Winfrey‘s best friend joined Weight Watchers recently and it seems to be doing good for theCBS This Morning anchor.

Related: Gayle Proves She’s Just Like Us!

The industry vet shared:

“This is the beauty of Weight Watchers—you can eat exactly what you want and I for one needed structure. But what’s great is you can eat whatever you want and you decide how you want to your points. The other day I had two pieces of cake!”

That’s AH-Mazing. However, she quipped:

“I don’t recommend that. I had salad the rest of the day, but then the next day you get right back on it.”

HA! Though it seems that Miz King is prepared both mentally and physically to take on the weight loss challenge.

She explained:

“Slow and steady wins the race.”

Well said! Still, we shouldn’t be so shocked that Gayle’s gotten involved with the lifestyle brand as her BFF just became a partial owner in the company.

Nonetheless, it appears that the 60-year-old is attempting to get healthy outside of Oprah’s involvement in the business.

The TV personality noted:

“I’m doing it with myself—with me, myself and I. I’m not new to Weight Watchers. I’ve done it before.”

Fierce! Regardless of the reason why Gayle joined W.W., we think she’s definitely killing it right now.


Source: http://perezhilton.com/2015-12-11-gayle-king-opens-up-about-weight-watchers-journey#.Vm58FvmyNBc

Why Belly fat is dangerous for Black and African men

Two-thirds of African American men are over weight or obese. But this is one case where following the crowd is not the best idea, because extra weight—especially belly fat—can be risky. And while women often put on extra pounds in the hips, thighs and legs, men are much more likely to gain belly fat.

Why You Need to Lose It

Although the link between belly fat and health is not entirely clear, experts do know that people with a lot of belly fat are at higher risk of health problems than are people who accumulate fat in other areas—and men are more likely than women to put on weight around the waist.

You may think that belly fat is limited to the stuff out front that you can grab  with your hand—but it’s the fat you can’t see that’s really a cause for concern. Visceral fat lies deeper inside the abdomen, surrounding the abdominal organs.

Gaining this type of fat has been linked to cardiovascular disease, diabetes and other health problems. Subcutaneous fat, located between the skin and the abdominal wall, is more visible but also less likely to be a health risk.

Our bodies are designed to store fat for release during times when there is not enough food. But when we put on weight and never have these lean times, fat cells begin to release fat molecules into the blood at a higher rate. This affects normal metabolism and the way the body uses insulin. These metabolic changes can worsen or increase your risk of health problems, including:

 • Heart disease
• Some type of cancers
• Diabetes
• Metabolic Syndrome
• Gall bladder problems
• High blood pressure
• Sleep apnea
• Abnormal lipids—High triglycerides and low HDL (good cholesterol)
• Insulin resistance

Age and Belly Fat

Men tend to put on more belly fat as they get older. While some men struggle with weight their whole life, a lot of men start to notice their increasing waistline in their 30s— and gradually put on pounds as the years go by. For many men, the eating and exercise habits that kept them thin in their youth are just not enough to keep the weight off as they get older. The solution? As you get older, you have to change the way you eat and how active you are to stay slim or loose weight.

Fight Back the Bulge

The only tried-and-true method to lose fat of any kind is to:

Reduce the amount of calories you take in. You can do this by eating smaller amounts of food, or stick to foods that have fewer calories.

Burn fat by making physical activity part of your daily routine. (This must be above what you already do especially if your work is that of a physical nature.)

To accomplish the above two fat-fighting goals:

1. Include a MUFA at every meal

Monounsaturated fats (MUFAs for short) come from the health oils found in plant foods such as olives, nuts and avocado. MUFAs have been linked to overall weight loss in studies published in the British Journal of Nutrition, which found that a MUFA-rich diet helped lose small amounts of weight and body fat without changing their calorie intake. Another report found that a breakfast high in MUFas could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat.

However, it’s the additional health benefits that make this type of dietary fat so unique. Not only can it prevent and control type 2 diabetes and reduce the risk or heart disease ( by lowering “bad” LDL cholesterol levels and boosting the good HDL), but a Italian study found that the diets high in MUFAs  from nuts and olive oil also helped reduce markers for inflammation, a known trigger for aging and disease.

2. Have a Clear Calorie Goal

Consume four 400 calorie meals a day (at the same time each day). Significant weight loss requires calorie control and consistency. For the average women 1600 calories per day is ideal because it’s low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.

3. Eat Often

Have a meal every 4- 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear

4. Understand The Right Way to Think

What you put in your mouth is only half the equation. The other is your attitude toward food and eating. Put these tips into practice.

5. Manage Stress

This emotion causes a spike in the hunger-stimulation hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.

6. Ask For Help

Among people who have lost weight and kept it off, 70 % reported having strong social support, compared with only 38% of those who lost and regain weight. Recruit others to join you (or encourage you).

7. Beat Emotional Eating

Keep a food diary, but don’t just record what and how much you eat. Journaling about your feelings can help you identify what triggers you to eat and why, so you can break unhealthy habits for good. The saying goes a flat stomach is made in the kitchen not the gym!

Exercising to Burn Belly Fat

While calorie intake is the main cause of stomach fat, it’s only half the equation of the solution. The other half is exercise to lose stomach fat.

Most people are familiar with crunches and sit-ups those exercise that specifically target your midsection. The down side is these exercises don’t directly help you lose belly fat. They build up your abdominals underneath the fat.

You’ll want to concentrate on exercises that will burn belly fat, and build lean muscle. Building muscle at the same time you’re burning fat is a true “secret” to loosing belly fat. Routines such as circuit training, aerobics and other combo body work outs will do this for you.

Written By Brittany Gatson

Source: http://thyblackman.com/2011/11/09/belly-fat-can-be-dangerous-black-men/

Posted by Ike Onwubuya