Preventing Native Obesity

[Okwes]

Preventing Native Obesity

Northern California Indian Development Council
www.ncidc.org
California Native Food & Nutrition Program

241 F Street Eureka, CA 95501
707.445.8451 (voice) 707.445.8479 (fax)
email: [e-mail]
?Obesity Prevention? February/March 2006

OVERWEIGHT AND OBESITY: A Major Native Health Issue
?Obesity is a disease that affects nearly one-third of the adult
American population (approximately 60 million). Obesity is the second
leading cause of unnecessary deaths in America. Studies indicate that
obesity rates in American Indian children, adolescents, and adults are
higher than the US rates for all other races combined. In adult natives
the obesity is rate is 35-40% compared to 20-25% for non-natives.

This issue is addressed in a new book by Choctaw author Devon Mihesuah.
Recovering Our Ancestors? Gardens: Indigenous Recipes and Guide to Diet
and Fitness has won the Gourmand World Cookbook Award. ?High incidences
of diabetes, high blood pressure, obesity and related physical problems
among Indigenous peoples are pervasive consequences of colonialism,?
Mihesuah says. ?Natives once gathered, hunted and cultivated foods that
kept them physically strong. Now, many Natives across the Americas are
sedentary and have lost touch with their traditional tribal knowledge,
including methods of cultivating, preparing and preserving foods. Taking
charge of our health by boycotting the greasy, fatty, sugary and salty
foods that are killing us in favor of the nutrient-rich and unprocessed
indigenous foods of this hemisphere is greatly empowering.?

?We can only do so much to combat racism and prejudice,? Mihesuah notes,
?but we can control what we eat, what we feed our families and how much
we move around. We must take responsibility for our health and for the
well being of our children. In so doing, we pass on a legacy of
self-respect and tribal strength to future generations.?

Also the U.S. Department of Agriculture (USDA) has been working for
several decades to improve health and reduce obesity. In 1980, USDA
joined with the U.S. Department of Health and Human Services (HHS) to
develop the first version of a nutrition policy to improve the Nation?s
health: Nutrition and Your Health: Dietary Guidelines for Americans
(www.health.gov/dietaryguidelines). The motto for the guidelines is:
aim for fitness, build a healthy base, choose sensibly for good health.

The fifth edition, released in 2000, made many important changes
including:
? Emphasizing the important role of physical activity for better health.
?
? A definition of healthy weight, overweight, and obesity using Body
Mass Index (BMI) measures* (below).
? Showing that fruits and vegetables are the important base of a healthy
eating pattern, with new guidelines on eating whole grain products and
fruits and vegetables.

By following these dietary guidelines you can reduce the risk of four
leading killers of American Indians related to obesity; heart disease,
some cancers, diabetes, and stroke that are all linked to diet and
physical activity. The USDA has produced ?Using the Dietary Guidelines
for Americans? a summary for the guidelines can be found at:
www.usda.gov/cnpp/Pubs/DG2000/DietGuidBrochure.pdf

*BMI: Do You Know Yours?

The Body Mass Index (BMI) determines the risks of being overweight. It
requires two things: an accurate measure of your weight and height. BMI
=Weight [in pounds] x 704.5 / (Height [in inches]) ² (To get your BMI,
go to www.nhlbisupport.com/bmi/

An adult with a healthy BMI range is 18.5 up to 25, overweight is 25 up
to 30, and obese is 30 or more.

DIET VERSUS MEDICINE

Being overweight is linked to many serious health complications that
affect our Native people. According to the U.S. Department of Health and
Human Services being overweight and obese is observed in all population
groups, but obesity is particularly common among Hispanic, African
American, Native American, and Pacific Islander communities.

While modern science has given remedies to help us overcome serious
illnesses related to obesity, such as increased blood pressure, high
cholesterol, and diabetes we can also help ourselves by simple changes
in what we eat. Some medicines have serious side effects and their
benefits are best saved for people who are very ill. A better choice
for many is to make dietary changes that will improve overall well
being.

Diets that are high in fiber, vegetables, and fruits and low in fats,
carbohydrates, sugars and salt seem to work best. According to the
Journal of American Medical Association a diet that contained nuts and
plenty of vegetables and soy proteins did help reduce over all
cholesterol. A diet, called the Dietary Approaches to Stop Hypertension
(DASH) is low in cholesterol, high in fiber, potassium, calcium, and
magnesium, and moderately high in protein and is intended to help treat
and prevent high blood pressure. For more information see:
www.dietprogramreviews.com
www.americanheart.org/presenter.jhtml?identifier=3011838

Exercise is missing in Indian country. 44 to 60%of Native American men
and 40 to 65%of women has reported an inactive lifestyle, which can
contribute to the development of obesity. Prevention of obesity is the
best hope for preventing the severe health problems associated with
being overweight!

PORTION SIZE:
How Much Is Enough?

Check the latest best-seller list and you will find many books that
promise a new slimmer trimmer you. Beyond the hype, you may just find
the old-fashioned method of portion control and watching your calorie
count may be the way to go after all, a new study suggests. The
American Journal of Clinical Nutrition shows that both portion control
and lower-calorie options are safe ways of losing weight. In fact,
cutting calorie concentration without reducing the serving size was more
efficient in this study than just using portion control.

Another way you can lower your over all calories without feeling
deprived is to eat foods that are nutrient dense. This refers to a
food's number of calories pound for pound compared to other foods. A
pound of apples will fill you up faster and has far fewer calories than
a pound of cheesecake. Try and start meals with heart healthy soups,
salads or with a vegetable plate. Studies showed that increasing your
exercise to at least 20 minutes per day also made any diet more
successful.

Our meal sizes have grown to heaping portions since restaurants have
started ?super sizing?. The average size of a soda has increased by 50%
in the past 20 years. Going out to dinner at a sit down restaurant with
appetizers, a main course and desert can easily add up to an entire days
worth of calories in one sitting. This does not take into account the
huge amounts of fat, salt and sugar you consume. Let?s not even get
started on the all-you-can-eat-buffet. Many restaurants have healthy
choices you can choose from, just ask.

Understanding portion sizes along with making good choices is a part of
healthy eating. Sometimes it can be difficult to imagine what the
amounts of food to eat are. Not knowing how much food you eat may
result in eating hundreds of extra calories. This may lead to weight
gain. Here are suggested servings sizes:

? 3 oz. of meat is the size of a deck of cards or a cassette-tape
? Serving sizes for other proteins would be two tablespoons of nut
butters, two eggs, or 1/3 cup of dry beans.
? A 1 cup serving of potatoes, rice or pasta looks like a tennis ball.
? A serving of grains is equal to one slice of bread about the size of a
CD case, one ounce of prepared cereal, or just one half cup of pasta, or
rice.
? A serving of fruit is equal to one piece of fresh fruit, one-half a
cup of chopped fruit, or three-fourths cup of fruit juice.
? Vegetables a ½ cup of fresh or frozen veggies or 1 cup of leafy greens
is a serving amount.
? A serving of dairy is one cup of milk or one and one half ounces of
cheese.

Buying a kitchen scale may help or see:
nhlbisupport.com/chd1/visualreality/visualreality.htm

KIDS KORNER: Parents and Breakfast Factors Weighed

If both parents are a healthy weight, a child is more likely to have a
healthy weight also. For teens that have an obese parent, the best
predictor of whether they will not be overweight is if they eat
breakfast every day, according to the results of a study published in
the January 2006 issue of ?The Journal of the American Dietetic
Association.? researchers examined 1,900 youth ages 12 to 16. Fewer
than 40 percent of children with two obese parents were of normal
weight.

The study showed that having breakfast everyday had more impact on
weight outcomes than exercise or watching television. The main finding
was that a nutritious start to the day helped our children lead a
healthier lifestyle. Yummy nutritious morning meals to give your kids a
days worth of energy include, whole-wheat bagels or toast, egg scrambles
with cheese, low-fat yogurt, oatmeal, or fresh fruits.

Breakfast has many benefits for kids in school and can also help them
learn better. Because dietary and physical activity practices that are
learned at a young age may be carried into adulthood, establishing
healthful patterns at an early age is important. To see the study, go
to: www.adajournal.org/article/PIIS0002822305017311/abstract

SENIOR SECTION: Medicare Helping Reduce Obesity

According to the National Heart, Lung and Blood Institute, an estimated
18% of U.S. adults older than 65 are obese. Another 40% are overweight,
putting them at substantially increased risk for diabetes, hypertension,
heart disease and other illnesses.

Helping Elders stay healthy and active in our families and communities
is essential to our culture. One way we can ensure that the gifts our
Elders have to share are available is by working to keep them healthy
and active. The US Government is working with tribes to reduce obesity
in Seniors to help keep them with us longer. Efforts have been
undertaken in Tribes, IHS Clinics, and community programs to help
provide quality nutrition and healthcare for our older generation.

In July 2005, the Centers for Medicare and Medicaid Services announced
they were changing their rules to designate obesity as a disease and
that Medicare would pay for anti-obesity interventions. This has spurred
new attention by the medical profession on the treatment of senior
citizens who are overweight.

As you are probably aware there have been significant changes in the
Medicare program. To get more information please go to:
www.medicare.gov/default.asp or www.calmedicare.org/
If you need help with Medicare or other health care issues, you can get
free counseling through the California?s Health Insurance Counseling and
Advocacy Program (HICAP). Counselors can assist you with Medicare
claims, and denials, or delays of service or treatment. They can also
give you advice about Medicare HMOs, insurance, long-term care
insurance, and more. Call [phone]

PROGRAM PROFILE:
Lifestyle Balance Program

United Indian Health Service and the Potowat Health Village has a
program in Humboldt and Del Norte counties to prevent the health risks
that Native people face by diabetes. The Lifestyle Balance Program is
based on a study that shows that for American Indians who have the
highest rates of diabetes, it is preventable. The main effort of the
program is to help you make lifestyle changes to help you avoid
diabetes.

Pre-diabetes is when your blood sugar levels are higher than normal but
not yet at the diabetic level. According to the American Diabetes
Association, some studies show that most people with pre-diabetes go on
to develop type 2 diabetes within 10 years unless they make changes,
that include better diet and more exercise. By combining exercise and
wise eating habits you can not only drop your blood sugar levels can
also lose weight and avoid other health risks as well. Diabetes is
among the leading killers of Native people and many think that if it
runs in your family then you will get it. This is not true! Diabetes
can be delayed or even prevented by losing weight, healthy eating, stop
smoking and getting daily exercise.

To be enrolled in the program you must first get a blood sugar test.
Anything over 100 is considered at risk and you are then scheduled for a
fasting blood draw. You must avoid eating for 12 hours and then have
your blood drawn. You are then given a glucose (sugar) drink and then
wait for two hours to get more blood taken to see what effect the
glucose has had on your blood sugar levels. While you are waiting you
can watch informational videos on healthy eating and getting daily
exercise to prevent health problems. Once your results are ready,
usually within a week, you will know if you are pre-diabetic.

If your test show that you need more follow up you are then enrolled in
the Lifestyle Balance Program. In the program you will become more
physically active and learn healthier eating habits. You will attend 16
weekly classes that will teach you the basics of overcoming your
pre-diabetic condition. You will also work for 3 years with a PAL
(Physical Activity Lifestyle specialist) to get more active, lose weight
and maintain a healthy lifestyle.

For more information contact Natalie at [phone].
(http://www.uihs.com) To learn about pre-diabetes please see:
www.diabetes.org/pre-diabetes.jsp
diabetesplanner.com/pre_diabetes/prediabetes.htm

Healthier Mac & Cheese?

Yes it can be done! This recipe reduces fat in everyone?s favorite
comfort food.

Ingredients:
2 cups whole wheat macaroni
1/2 cup chopped onions
1/2 cup non-fat milk,
1/4 teaspoon black pepper
1 1/4 (4 ounces) cups cheese, finely shredded sharp cheddar,
low fat cooking oil spray

Instructions:
1. Cook macaroni according to directions. (Do not add salt to the
cooking water.) Drain and set aside.
2. Spray a casserole dish with nonstick cooking oil spray.
3. Preheat oven to 350 degrees.
4. Lightly spray saucepan with nonstick cooking oil spray.
5. Add onions to saucepan and sauté for about 3 minutes.
6. In another bowl, combine macaroni, onions, and the remaining
ingredients and mix thoroughly.
7. Transfer mixture into casserole dish.
8. Bake for 25 minutes or until bubbly.
Let stand for 10 minutes before serving.

To make a meal in one dish just add vegetables and serve with a soup or
salad starter course.


DR. COYOTE?S STORY TIME: A Nutritional Myth*:

Creator populated the earth with broccoli, cauliflower, spinach, green
and yellow vegetable of all kinds, so the People would live long and
healthy lives.
And Coyote created fast food which brought forth the ¢.99 cheeseburger.
Coyote said to Man, "want fries with that?"
And Man said, "Super size them, and gained pounds.
So Creator created yogurt for people to keep their figures.
And Coyote brought forth chocolate and we gained pounds.
So Creator said, "Try my crispy fresh salad."
And Coyote brought forth ice cream and we gained pounds.
So Creator said, "I have sent you healthy vegetables and olive oil to
cook them."
And Coyote brought forth chicken-fried steak so big it needed its own
platter.
And Man gained pounds and his bad cholesterol went through the roof.
So Creator brought forth running shoes and Man resolved to lose those
extra pounds.
And Coyote brought forth cable TV with remote control so Man would not
have to toil to change channels between ESPN and ESPN2.
And Man gained pounds
and Creator said, "You're running up the score,
Coyote."
So Creator brought forth the potato, naturally low in fat and brimming
with nutrition.
And Coyote peeled off the healthful skin and sliced the starchy center
into chips and deep fat fried them. And he created ranch dip also.
And Man clutched his remote control and ate the potato chips swaddled in
cholesterol.
And Coyote saw and said, "It is good."
And Man went into cardiac arrest.
Creator sighed and created quadruple bypass surgery.
So Coyote created Insurance, HMO?s, and IHS.

*In many cultures, Coyote is the trickster and his advice should be
taken with a grain of sodium reduced kosher sea salt (his section is
intended as humor or parody). If you have any questions to ask of Dr.
Coyote about, diet, health, nutrition or exercise please email:
[e-mail]


The Summer Food Service Program (SFSP) is a federally-funded program
that reimburses sponsors costs for providing meals to children 18 years
of age and younger during periods when they are out of school for
fifteen (15) or more consecutive school days. You may contact the staff
of the California Department of Education, Nutrition Services Division,
at [phone] or leave a message at [phone]. Information can
be received by FAX at [phone] or [phone].