Recently in Healthy Eating Category

Today marks Marathon Monday 2008 Boston Marathon, the course runs past my house and I can see the runners through my window, so I wanted to create this health related post, then I am going out to go and get an up close look at the runners. Will try to take a picture or two with my new phone. Still learning all the features, so I hope I can capture one moment of this spectacular event.

Over 20, 000 people will be running, many for charitable causes and most to achieve a personal accomplishment. God bless them. I run around the track one lap, and it feels like my lungs and shins are on fire…lol. I just need more conditioning.

Fast food consumption is related to obesity in many African Americans. A typical favorite combo or extra value meal items can set you back 2-3,000 calories or more. That is a TON of calories at one mealtime. If you are trying to modify your diet and lose weight, check with your family physician or get a referral for a dietician consultation.

Many parents let their young children eat entire adult sized packaged value meals, without realizing the long-term effect of feeding them excessive amounts of high caloric food. Fast food is loaded in salt and fat, in addition, a sugary beverage alone can have 300+ calories. If the recommended daily caloric intake is somewhere around 2000, and you have already used 300 calories on a soda during one meal, how do you think you will keep your weight under control? Magic?

Some of the most serious health problems in the black community include diabetes, hypertension, cancer, and more cardiac related problems. This is an informational post, I do not want to sound preachy, but I care. Here are links to nutritional data to some of the most popular fast food restaurants. Find out how many calories you are putting in your body, your child’s body, and the rest of your family. Fast food is okay in moderation, but consumption on a daily basis is detrimental to anyone's health.

After the jump, I have added height weight charts, which some say are not realistic. Okay. If it is not realistic, add 5 or 10 pounds to the range.

Photo Credit: Tim Boyle/Getty

The American Heart Association recommends eating at least 2 servings of fish per week. Fish contains fatty oil that protects the heart. There have been conflicting reports on whether canned tuna is good, but tuna has many benefits, as it is a low cholesterol, high protein, low calorie food rich in omega-3 fatty acids, which helps to lower blood pressure and cholesterol.

The FDA defines canned tuna as “Chunk” or “Solid/Fancy,” and “white” tuna can only come from Albacore. Albacore is my favorite, and I love it chopped up in salad, in macaroni salad, or just a plain sandwich with mayo and lettuce. It’s good grilled in a pan with onion, pepper, and hot peppers. A side of rice complements this dish well…Canned tuna is about the only thing I buy/eat from a can.

Solid/Fancy — solid loin portion, packed in a single layer to fit in the can
Chunk — mix of cut pieces of different sizes

If you or someone you know like bacon, eggs, and grits for breakfast and your typical portion sizes are similar to the menu below. You are overeating. Can’t understand why the bulge will not go away? Are you having a hard time losing weight? Let’s tally up the numbers.

1/2 cup of grits total calories: 289 calories
Scrambled Eggs, 2 large eggs w. 1 tbsp non-fat milk, no added fat *: 154 calories
Pork: Cured, bacon, broiled, pan-fried or roasted, 4 slices: 173 calories
Breads: White, Toasted & Buttered: 232 calories
Orange Fresh, sweetened, regular glass 8 oz: 102 calories
Coffee, one cup without sugar: 2 calories
***************************************************************************************

289 + 154 + 173 + 232 + 102 + 2= 952 calories at one seating

The recommended daily allowance is 2000 calories per day. Therefore, this means you will either have to battle through sensations of starvation throughout the rest of your day, overeat some more, or starting changing the amount of food and calories you put into your body.

Here are two good sites to check your calories and a third one, to give you an idea of how much a caloric intake you should have for your body type. If you are a fast food junkie, you can check to see how many calories are in your favorite food item. No one has to carry a calculator around, but you have an estimate of the amount of calories you are taking in, in order to maintain a certain weight or lose weight.

We need to make a conscious effort to stop overeating. Overeating is killing us.
I love southern foods and cooking, but more and more I am learning to eat in moderation. I could easily consume a plate of food I listed. But this difference between now and then is knowledge. I know better. To be continued…

1. http://www.calorieking.com/
2. http://www.thecaloriecounter.com/
3. http://www.caloriesperhour.com/
Site #3 has a weight loss tutorial, calculators, forums, etc. Hey, we have to start somewhere.