Top 3 Ways to Take Health Into Your Own Hands

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Jul 06, 2010, 10:53 ET

CHICAGO, July 6 /PRNewswire/ -- During July, America celebrates its independence from Great Britain with parades, celebrations, and other festivities. This month, BlackDoctor.org, the nation's largest online health resource for African Americans, is supplying the top three tools for African Americans to be independent and take health into their own hands.

Make better meal choices. There's plenty of data that compares those who cook their own meals versus those who eat out at restaurants. While an argument can be made that either option is better for you, the one thing is clear: it's all about choices. Choosing to eat a healthy breakfast, to include vegetables in your meals and eating smaller portions is good start towards taking health into your own hands.

The basis of a healthy diet is eating a wide variety of foods. Every day, you should try to eat:

6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.
3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.
2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.
2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese (such as American). Choose low-fat or fat-free products most often.
2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.

The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight. BlackDoctor.org also has a customized Personal Meal Planning service to help you reach your weight and nutrition goals.

2.	Get Active. Eating right is only one part of the health equation. Studies show that proper nutrition coupled with an active regime can help you improve your sleep, lower your risk of heart disease, diabetes, high blood pressure, gallstones, and colon cancer.

	Need a new workout? One that burns a lot of calories while letting you enjoy being outside? One that hardly feels like you're even working out at all? Using BlackDoctor.org's Online Personal Trainer allows you to customize your workout from the comfort of your own home.
3.	Consult Your Doctor. Seeing a doctor is not just for an emergency. The Mayo Clinic reports that as much as 60 percent of the causes of death are preventable things (like heart disease and certain forms of cancer), that can be picked up early by proper screening.

	An annual check-up is not only recommended but increasingly becomes important over the age of 40. And finding a doctor has never been easier. By using the BlackDoctor.org Find-A-Doctor search tool, a doctor is only a click away.

Follow these tips and take control of your health so that we can celebrate our independence from obesity, heart disease, and other unhealthy issues plaguing the African American community now.

About BlackDoctor.org

Chicago-based BlackDoctor.org (www.BlackDoctor.org) is the leading resource for African-American health, nutrition, weight loss, fitness information and online communities in the United States. 24-hours a day / 7 days a week, BlackDoctor.org delivers:

BDO Health Library – Encyclopedia of health information that breaks down every disease, symptom, treatment and surgery, literally from A to Z.
BDO Symptom Checker – Comprehensive click-through tool designed to address possible causes, prevention tips and when you should call a doctor—All in one easy step.
BDO Find-A-Doctor Search Tool – Searchable directory of qualified Black physicians and dentists.
Culturally Accurate Health News – Refreshed daily on nearly 100 different health channels, with the most current health topics, programs and tips.
Condition Specific Newsletters - Weekly newsletters covering a wide range of wellness and lifestyle topics, delivering vital health information straight to your inbox.
Community Blogs - Today's most thought-provoking information from leading health experts.