Health
America’s Nutrition Coach: A Food Prescription for All Day Long
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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Activism
Oakland NAACP President Stands on the Frontlines for Equity
With education as a cornerstone, Adams emphasized the importance of youth having access to quality kindergarten through 12th-grade education along with college or vocational programming beyond high school. “I feel that it’s so important for our children to get a good education in K-12th grade, along with the colleges of their choice, especially with the HBCU’s (Historically Black Colleges and Universities).”
By Carla Thomas
For Cynthia Adams, president of the Oakland chapter of the NAACP, fighting for the rights of Black people comes naturally. With southern roots in Arkansas, Adams experienced firsthand the injustice and unfairness of racism.
“Growing up in the Jim Crow South, I experienced the unfair treatment of people of color and how faith can inspire communities to bring about positive and long-lasting change,” said Adams. Adams says a combination of her family and faith has kept her strong in the face of adversity and inspired her life’s work of advocacy.
Adams chose education as a career path — and a means to achieve equity and overcome racism. She earned her bachelor’s degree at the University of Arkansas at Pine Bluff and later received an advanced degree from California State East Bay.
Adams’ experience as an Oakland Unified School District (OUSD) recorder, a counselor, a researcher, and a college recruiter has allowed her to be laser-focused on youth. She also served as the chairperson for the Oakland NAACP youth.
“The mission of the National Association for the Advancement of Colored People is to ensure the political, educational, social, and economic equality of rights of all persons and to eliminate race-based discrimination. We want to ensure our citizens have equal rights and opportunities without discrimination based on race.”
As a partner with the State of California’s Stop the Hate campaign, Adams says the initiative is a step in the right direction. “It’s great that our governor and state created the Stop the Hate campaign and provides resources for victims of racism and other hate crimes,” said Adams. “The racism toward Black people has increased and our children are being targeted,” she continued.
“We, at the Oakland branch, created a declaration on racism that will amplify the needs of our community to combat racism,” continued Adams. “That declaration was adopted nationally.”
Bridging communities and collaborating is also a strategy for moving society toward justice, according to Adams.
“Through the NAACP, we build connections between communities and advocate for the rights of historically marginalized and oppressed individuals,” said Adams. “Collective action is the only way to advance civil rights and promote social equity.”
With education as a cornerstone, Adams emphasized the importance of youth having access to quality kindergarten through 12th-grade education along with college or vocational programming beyond high school. “I feel that it’s so important for our children to get a good education in K-12th grade, along with the colleges of their choice, especially with the HBCU’s (Historically Black Colleges and Universities).”
By taking stands on supporting former Oakland Police Chief LeRonne Armstrong to supporting the recall of a mayor faced with a scandal that brought negative national press to the city of Oakland, Adams has always demanded more for her people, and better for Oakland, the city she calls home.
She expressed pride in the national organization’s announcement of a $200 million fund designed to empower Black funders nationwide. “We all know the health of a community begins with economics,” said Adams.
Adams says that strengthening Black businesses automatically sustains a community. “We’ve also got to educate our community on opportunities and teach our children critical thinking so that they can provide the next generation of solutions for society,” said Adams.
Activism
January Is Mental Wellness Month
Mental illness affects people differently. Children ages 6-17 are three times more likely to repeat a grade if they have mental, emotional, developmental, or behavioral problems. Those with severe mental illness have a life span of 10 to 25 years shorter than the general population. 64% of jail inmates have a mental illness compared to 21.6% of the general adult population.
By Scott Knight
January is a time to recharge and recover from the holidays. It is also National Mental Wellness Month, which recognizes the importance of mental health and aims to reduce the stigma associated with mental illness.
According to the National Institutes of Health, 57.8 million adults lived with some form of mental illness in 2023. The severity varies from person to person. Understanding mental health statistics in the U.S. can raise awareness and garner support for those in need.
Anxiety disorders are the most common form of mental illness and women are more likely than men to experience depression. 17% of adolescents ages 12-17 experienced a major depressive episode. And 33.5% of adults with living with a mental illness also has a substance use disorder.
The Substance Abuse and Mental Health Services Administration (SAMHSA) collects data on substance use and mental health. Their 2023 National Survey on Drug Use and Health reported that multiracial people had the highest rate of mental illness at 36.7%, followed by Whites (24%), American Indian/Alaskan natives (23.5%), Hispanics (20.6%), Blacks (19.4%), and Asians (18.1%).
Mental illness affects people differently. Children ages 6-17 are three times more likely to repeat a grade if they have mental, emotional, developmental, or behavioral problems. Those with severe mental illness have a life span of 10 to 25 years shorter than the general population. 64% of jail inmates have a mental illness compared to 21.6% of the general adult population.
National Mental Wellness Month involves highlighting the resources available to equip individuals with the capacity to cope with life’s difficulties; have healthy relationships and take care of their mental well-being before issues arise.
Wellbeingtrust.org tells us that having a purpose in life offers many benefits, including being happier, living longer, sleeping better, and improved heart health. To find that purpose explore your interests, volunteer, consider what you love to do, talk to friends and family, and try new experiences.
The National Alliance on Mental Illness reports that 46% of people who die by suicide had a known mental illness.
The Jason Foundation is a valuable resource if you feel that a friend or loved one is struggling with a mental illness. JFI is dedicated to the awareness and prevention of suicide through educational programs that equip youth, parents, educators, and the community with the tools and resources to identify and assist those who may be struggling mentally.
Visit www.jasonfoundation.com to learn how to make a difference and find the closest Jason Foundation Affiliate Office.
About the Author
Scott Knight is the Education Specialist at the Jason Foundation.
Activism
2024 in Review: 7 Questions for Former Assemblymember Chris Holden
While in office, Holden championed efforts to improve education outcomes for students and advocated for social and racial justice. Legislation he wrote or sponsored also focused on, innovation in transportation, protecting developmental disability service providers and improving public health, more broadly.
By Edward Henderson, California Black Media
In 2012, Assemblymember Chris Holden was first elected to the California State Assembly representing the 41st District in the San Gabriel Valley.
He was re-elected to that position for the following four terms.
While in office, Holden championed efforts to improve education outcomes for students and advocated for social and racial justice. Legislation he wrote or sponsored also focused on, innovation in transportation, protecting developmental disability service providers and improving public health, more broadly.
Holden, a graduate of San Diego State University, lives in Pasadena with his wife, Melanie, and children Nicholas, Alexander, Austin, Mariah and Noah. Holden is the son of former State Senator and LA City Councilmember Nate Holden.
Before he closed out his final year of service in the Assembly, California Black Media (CBM) spoke with Holden. He reflected on his accomplishments this year and his goals moving forward.
Looking back at 2024, what stands out to you as your most important achievement and why?
A project I’ve been working on for well over 36 years — the light rail system — made its way into Pasadena from downtown LA. Now it’s making its way through the San Gabriel Valley to Pomona.
How did your leadership and investments contribute to improving the lives of Black Californians?
Having an opportunity to represent a multi-ethnic and diverse district is exciting, but to be able to bring a voice for a lived African American experience from the San Gabriel Valley is very important.
What frustrated you the most over the last year?
I still am frustrated that we aren’t seeing the kind of progress on affordable housing to allow underrepresented communities to be able to afford to live in the community that they grew up in.
What inspired you the most over the last year?
There has been a lot of movement around reparations through community engagement. Dr. Shirley Weber put forth the bill to establish a reparations task force and that task force met for a number of years. Two members of our caucus served on it, Sen. Steven Bradford and Assemblymember Reggie Jones-Sawyer. A thousand-page report and a hundred recommendations or more came out of that. And now we’re in the process of finding ways to implement some of those recommendations. It’s going to be a longer process, but I’m hopeful because California, once again, is on the front end of taking on a really challenging issue.
What is one lesson you learned in 2024 that will inform your decision-making next year?
Always be mindful how quickly the winds can change. We’ve gone from 10 years of having budget surpluses to this year having a $45 billion deficit.
In one word, what is the biggest challenge Black Californians face?
Inequality.
What is the goal you want to achieve most in 2025?
Well, I won’t be in the legislature in 2025, but I love public policy. I’d like to find myself in a position where I’m continuing to have an influence on how public policy is shaped and formed. I’m just looking forward to being a vital voice going into next year in a different role. It will also be an opportunity to lay a foundation to take another run, possibly for a seat on the LA County Board of Supervisors in 2028.
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