Health

America’s Nutrition Coach: A Food Prescription for All Day Long

Published

10 years ago

March 2, 2015

By Dr. Ro
NNPA Columnist

Whether you vowed to lose the weight – for the very last time, get your dream job, or harder yet, rear perfect, angelic geniuses – this year you’ll need energy to achieve all of your heart’s desires (and promises) and I’ve got a deliciously, smooth remedy to help. You may have tried these “meal in a cup” beverages lauded for their “instant” weight-loss power. The truth is meal replacements can be nutritious additions to a balanced diet of vegetables, fruit, lean protein, and sprouted whole grains.

But you get more bang for your nutritional buck when you control the ingredients that go in to your smoothie choices. Let’s face it, some of the options you buy at the mall, airport, and other such places – can contain a whopping 25-40 grams of sugar, having little nutritional benefit at all. Yikes!

Since food is medicine, it’s a good idea to opt for your own personal arsenal of top shelf DIY smoothies – not those found in a can or bottle – in order to control the sugar, calories, and nutritional content therein. Now comes the time for you to dust-off your Vitamix, Ninja, or any high-powered blender or bullet; try these recipes to soothe your sniffles, detox your body, replace heavy, hi-fat meals, lose weight, get youthful-dewy skin, or all of the above. These are dairy-free, vegan recipes that double as gluten-free options. Each smoothie batch has 21 grams of protein (provided by Hemp protein concentrate).

Here are my go-to smoothies and the reasons they are such a big part of my family’s (and my patient’s) diets:

My Pick-Me-Up Green Smoothie–

I love this one because the green veggies and fruits in this smoothie have natural anti-inflammatory antioxidants and chlorophyll, which reduce inflammation in the body that leads to joint and muscle pain (think arthritis) and that feed destructive free radicals that lead to chronic diseases of the heart, and more. This smoothie also boosts energy and metabolism, found in the matcha green tea powder and fresh ginger it contains. For an extra power-packing energy boost and anti-inflammatory alkaline boost, I add 1 scoop of organic, whole leaf wheat grass powder, which also boosts immunity.

Here’s your Food Rx:
2 handfuls washed, fresh spinach

2 handfuls washed, fresh collards and/or kale

4-5 spears fresh pineapple

½ cucumber

1 peeled kiwi fruit

½ banana

1 small orange, peeled

1 small granny smith or fuji apple, quartered

1-thumb-sized piece of fresh ginger, peeled (more if you like spicier flavor)

1 scoop Hemp Protein concentrate

1 tsp. matcha green tea powder

1 scoop Organic whole leaf, wheat grass powder

1 cup pure coconut water

Blend to all ingredients to desired consistency

Serve Cold poured over ice cubes or for extra energy boost poor over Wheat Grass ice cubes (found in frozen foods section of Whole Foods, Publix, or local grocery store) Makes four, 6-ounce servings.

The Detox Formula Smoothie–

This is my go-to Detox smoothie (and sometimes a juice when made without the protein concentrate). Rich in potassium, magnesium, Vitamin A, and B-vitamins, beets support healthy liver function. If you’ve ever had dare I say, 1 too many cocktails, or eaten poorly, this is a great smoothie to detox the liver. Beets are especially healthy for women because they replenish the iron lost to menses and for those who are pregnant or who wish to conceive, beets supply iron and B-vitamins for the growth of new cells during pregnancy. What’s more beets contain boron, a mineral necessary to produce healthy human sex hormones. That’s code for “Get your Sexy back!” Finally, the antioxidants, vitamins, and fiber found in the supporting fruits of this smoothie make it a slam-dunk for detoxing the body.

Here’s your Food Rx:

3-4 Med Beets

1 small Orange

1 Granny Smith or McIntosh Apple

2 Carrots

4 Pineapple Spears

1 handful Blackberries

1 scoop of Hemp Protein Concentrate

1 Cup Pure Coconut Water (uber hydrating)

Thumb-sized pce. Fresh Ginger root cut into slices

Blend all ingredients and serve over ice

Drink up! Rich source of Vitamins C, A, Fiber to detox!

Makes 4/ 6 oz. servings

Antioxidant Punch (for glowing skin and wellness)

This smoothie is an elixir for youthful, dewy skin that glows. It is an uber-rich source of antioxidants, Vitamins A & C, Beta-carotene,

and of heart-protecting soluble fiber.

Here’s your Food Rx:

4 Pineapple Spears

¼ Cup Blueberries-washed

5-6 medium Strawberries-washed, tops removed

¼ C Raspberries-washed

2-4 Carrots-washed

1 Orange small, peeled

1 small Granny Smith or McIntosh Apple

1 Thumb-sized piece of Ginger root cut into slices

1 scoop Hemp Protein Concentrate

1 Cup Pure Coconut Water (substitute filtered or purified water and save 45 calories/8 oz serv.)

Blend, serve over ice

Makes 4/ 6 oz. servings

Enjoy and be well!

Rovenia Brock, Ph.D. is a medical advisory board member and contributor to the “Dr. Oz Show,” where she helped more than a half-million Americans lose more than 5 million pounds. She is the author of “Dr. Ro’s Ten Secrets To Livin’ Healthy (Bantam). For more health, nutrition, and fitness tips, join Dr. Ro and her social media community and get a FREE Download of her new eBook of super-easy tips, “You Healthy and Happy” at www.everythingro.com.

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Gov. Newsom Goes to Washington to Advocate for California Priorities

Gov. Gavin Newsom traveled to Washington, D.C., for meetings with senior Biden-Harris Administration officials and members of California’s congressional delegation. During the week, he pushed for increased resources to improve public safety and quality of life in California.

Published

1 week ago

November 26, 2024

Oakland Post

Gov. Newsom visits the White House on Nov. 14. Photo courtesy of Gov.Ca. Gov

By Bo Tefu, California Black Media

Gov. Gavin Newsom traveled to Washington, D.C., for meetings with senior Biden-Harris Administration officials and members of California’s congressional delegation.

During the week, he pushed for increased resources to improve public safety and quality of life in California.

“California is continuing our work to secure additional tools and resources to improve access to health care, clean air and water, and secure critical funding to support communities recovering from disasters,” said Newsom.

At the White House, Newsom met with President Joe Biden and key officials, advocating for disaster relief funding, healthcare expansion, and environmental protection. He also engaged in discussions with senior Biden-Harris officials, including Interior Secretary Deb Haaland, to address water quality improvements and the San Luis Dam project, which will support water supplies for two million Californians.

“Building on our strong partnership with the Biden-Harris Administration, California is working closely with the White House over the next two months to deliver the critical protections and resources our communities need,” Newsom said.

On Capitol Hill, Newsom met with California Senators Alex Padilla and Adam Schiff, along with other Congressional leaders, to emphasize the need to approve pending disaster funding, healthcare programs, and environmental protections. He also previewed California’s upcoming special session to proactively address potential federal challenges when President-elect Donald Trump is sworn into office.

Newsom’s discussions also focused on securing Medicaid waivers from the Center for Medicare & Medicaid Services (CMS) to enhance behavioral health services and reduce homelessness. The state seeks approval for the BH-CONNECT waiver, which would address behavioral health and homelessness, and the MCO Tax Waiver, which would provide over $20 billion for Medi-Cal to improve healthcare access.

Additionally, California is pushing for Clean Air Act waivers from the U.S. Environmental Protection Agency (EPA), which are crucial for enforcing air quality regulations. These measures are projected to prevent 11,000 premature deaths and provide $116 billion in health benefits over the next three decades, according to the Governor’s office.

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California Reports First Case of Mpox in the United States

On Nov. 16, the California Department of Public Health (CDPH), reported the first known case of clade 1 Mpox, previously known as Monkeypox, in the United States. However, the risk to the public remains low, according to the CDPH.

Published

1 week ago

November 26, 2024

Oakland Post

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By Bo Tefu, California Black Media

On Nov. 16, the California Department of Public Health (CDPH), reported the first known case of clade 1 Mpox, previously known as Monkeypox, in the United States.

However, the risk to the public remains low, according to the CDPH.

“This case was confirmed in an individual who recently traveled from Africa and is related to the ongoing outbreak of clade I mpox in Central and Eastern Africa,” reads a statement the CDPH released.

According to the DDPH, “The affected individual received health care in San Mateo County based on their travel history and symptoms. The individual is isolating at home and recovering.”

Public health workers are also conducting a contact tracing exercise and reaching out to people who have been in close proximity to the affected person.

“The mpox specimens from the traveler are being sent to the CDC for further laboratory testing,” the CDPH press release continues.

Californians can take a number of steps to prevent Mpox. Here’s more information:

Preventing Mpox Infection

It appears clade I mpox spreads in a similar manner as clade II mpox, through close (skin-skin), intimate and sexual contact. The identification of a potentially more severe mpox version in the United States is a good reminder for individuals who have certain risk factors to take preventive action, including:

Getting vaccinated if you may be at risk for mpox. For the greatest protection, make sure you get both doses of the vaccine. Find mpox vaccine (JYNNEOS) near you.
Taking precautions if you were exposed to mpox. Get the mpox vaccine before symptoms develop and consider avoiding intimate contact with others for 21 days. Watch yourself for symptoms and get tested if they develop.
Preventing spread if you have been told you have mpox. Avoid contact with others until the rash is healed, clean and disinfect shared areas in the home, and notify people who may have been exposed.
Talking to your sexual partner(s).
Avoiding skin-to-skin contact with those who have a rash or sores that look like mpox.
Not sharing items with someone who has mpox.
Washing your hands often.
Protecting yourself when caring for someone with mpox by using masks, gowns and gloves.

Visit the CDPH website to learn more about Mpox with Sexual Health Toolkits and a Campaign Materials Page.

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California Department of Aging Offers Free Resources for Family Caregivers in November

In honor of National Family Caregivers Month this November, the California Department of Aging (CDA) is spotlighting a range of free resources to support caregivers of older adults and individuals with disabilities. Through its extensive network of Caregiver Resource Centers (CRCs) and Area Agencies on Aging (AAAs), the state provides essential tools to help caregivers manage their responsibilities while prioritizing their own health and well-being.

Published

1 week ago

November 26, 2024

Oakland Post

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By Bo Tefu, California Black Media

“Caregiving is a great act of love, and this month — and every day — we uplift California’s caregivers as the under-recognized backbone of our families and communities,” said Susan DeMarois, director of the CDA. DeMarois emphasized the need for caregivers to access available support to better balance their roles without compromising their own health.

California is home to more than 4.5 million unpaid family caregivers, who contribute an estimated $81 billion annually in economic value through their care. Most caregivers are women who balance work, family, and caregiving responsibilities, often at the cost of their physical and emotional health. Given California’s aging population, the demand for caregiver support is rapidly growing, underscoring the importance of these free resources.

Thousands of caregivers accessed these services in the 2022-2023 fiscal year, benefiting from tools like professional care management and respite support. The Aging in California Resource Guide, available in six languages, offers additional information on caregiver support.

Caregivers can learn more about available resources by visiting the CDA website at aging.ca.gov and connecting with local CRCs or AAAs to discover personalized services to support them in their caregiving journey.