- National African American History Month on February 2018.
AFRICAN DIETS HERITAGE
In recognition of National African History Month. I will be bringing to light the African Heritage Pyramid. The heritage of African diets of Africa, South America, The Caribbean and the American south were traditionally healthy. I hope to influence African Americans to reach back and dig up their roots with respect to food and heritage. The African word Sankofa translates as “to go back and take”.
As the typical African Americans diet has evolved with the times from the traditional African diets of the past to the current standard American diet which has high sodium levels. African Americans have a higher rate of Health problems than other Americans when it comes to Hypertension and other health issues.
Culinary Plates examples of an African heritage diet
• Peanut soup • Chicken yassa • Vegetable & rice soup • Grilled red snapper & mango with cilantro lime vinaigrette & green beans • Shrimp gumbo • Pecan crusted baked catfish. Baked sweet potato & okra & corn mix up
Traditional foods throughout the African diaspora
• Squashes • Pumpkins • Tubers • Root vegetables • Yams • Leafy greens • Fruits • Rice • Beans • Nuts • Seeds • Meat • Poultry
• Wild game • Herbs • Teas • Fermented drinks
Traditional foods of western Africa and central Africa
• Millet • Sorghum • Wheat • Rice • Black eyed peas • Chickpeas • Lentils • Watermelon • Tamarind • Plums • Dates • Figs • Pomegranates • Shea butter • Sesame oil • Palm oil • Melegueta pepper • Cubebs • Ginger • Cow’s milk • Goat milk • Sheep’s milk • Camels milk • Millet beer • Mead or palm wine
Around 40 million people of African descent live in the united states, many have been influenced by French, Spanish, African, Haitian and British cuisines which have become intertwined with southern cooking to form a new brand of cuisine. Major staples of the African American diet. • Rice • Grits • Cabbage • Okra • Tomatoes
• Sweet potatoes • Green beans • Dandelion greens • Mustard greens • Collards • Turnip greens • Kale • Watercress • Black eyes peas • Kidney beans • Pickles- Beets, radish, cabbage, carrots, green beans, cucumbers • Onions, peppers, celery • Oyster • Crabs • Shrimp
African American cuisine has been called “food to fall in love with”
Other staples from the Afro- Caribbean and Afro-South American areas of the world include • Salt fish • Conch • Papaya • Guava • Callaloo • Pigeon peas • Black beans • Kidney beans • Coconut milk • Breadfruit • Yams • Plantains • Pumpkins • Curried vegetables • Shrimp • Crab • Palm oil • Garlic • Cilantro • Red beans • Yucca • Cassava • Peanuts
• Mangoes • Red snapper • Avocado • Tapioca
Cooking connects us to tradition, our roots, creativity and good health. Its important to share meals with each other as families that eat together feel well, benefits include mental and emotional health and physical health. It also enhances family connection over healthy foods and traditions all of which is a form of a healthy community.
African American health when compared to the general population is disproportionately affected by several major chronic and major diseases in incidence, aggressiveness and mortality.
More than 40% suffer from higher blood pressure. African Americans are twice as likely to be diagnosed with diabetes. Over half of African Americans 20 years and older are obese (40 percent for males). African American males have a higher risk of prostate cancer than any other demographic.
A modern diet of excess has created this shift to chronic health issues. The American standard diet that’s high in sodium, unhealthy trans fats, sugar and fast food have been major contributors to the health of all Americans including the African American.
Getting back to the mainly vegetarian diet of the traditional African diet would be a major health benefit for those that have evolved to the standard American diet. The traditional African diet was heavy on plant-based foods and meats were mainly used as a side or a flavoring agent of the main course of vegetables.
Main message of the African heritage diet.
Boost flavor with spices and herbs not sodium. Make vegetable the main course of the meal not meats. Change the way you think about meats—use them to flavor not as a source of protein or fat. Make rice and beans a staple of the heritage diet. Embrace leafy greens as a source for fiber, protein and nutrients. Incorporate one pot simple cooking methods, embrace kitchen setup. Find real foods everywhere from gardens to farmers markets to the grocery store. Gather family support and enjoy healthy food together around the table. Make room for celebrational foods. Jazz up fruits for desserts. Enjoy healthy drinks.
The African Heritage Diet is a way of eating based on the healthy food traditions of people with African roots
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health.
My approach is not to dwell on calories, carbs, fats, and proteins. It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding.
Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.
An Integrative Nutrition Health Coach is a guide and mentor who empowers you and provides ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.
As your Health Coach, I will listen carefully, and we’ll navigate the world of contradictory nutrition and health advice together to explore what truly works for you.
Together we will: Connect the dots between who you are and who you want to be
Create your personal blueprint
Decipher your body’s unique needs
Set your personal goals and work towards sustainable change
What you get: Two 50-minute sessions per month
Email support between sessions
Simple healthy recipes
Handouts specific to your needs and goals
Overwhelmed by stress at work?
Fed up with those nagging cravings?
Want to feel great in your body?
Ready to accomplish your goals in a way that’s empowering and exciting?
To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.
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