“I paint self-portraits because I am so often alone, because I am the person I know best. ” Frida Kahlo
An Interesting Look at the History of Marriage (via http://www.facebook.com/itstimeequality)
“They gave me a medal for killing two men, and a discharge for loving one”
"Suddenly if you took the gaze of the white male—or even the white female, but certainly the male—out of the world, it was freedom! You could think anything, go anywhere, imagine anything … There was no longer the problem of looking through the master’s gaze. With that gaze, you’re always reacting, proving something"
The Weight of the Nation
Great tips for vegans to get all the key nutrients in your diet.
Not eating animal products means a diet low in saturated fat and cholesterol, and although it can also be used to lose weight, it’s important not to skip out on valuable nutrients that often come from meat and dairy.
Most women need 2.4 mcg of this vitamin each day. It’s essential for maintaining a healthy nervous system as well as healthy blood cells. Found mostly in poultry, beef, fish, and dairy products, this B vitamin has vegan sources as well including fortified cereals, fortified soy milk, kale, spinach, and nutritional yeast.
The RDI of iron for women is 18 mg, and while animal products contain iron, there are tons of vegan foods high in this mineral as well. The body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, which is why an iron deficiency often causes fatigue. Be sure to include fortified cereal, fortified soy milk, beans such as garbanzos and lentils, tofu, sun-dried tomatoes, potatoes, sunflower seeds, flaxseeds, and peanuts in your vegan diet.
Keep reading to find out what other nutrients vegan diets might be missing.
Milk definitely does a body good when it comes to calcium, but getting your daily fill of 1,000 mg doesn’t have to come from a cow. Necessary for growing new bone and maintaining bone strength, as well as preventing osteoporosis, calcium also helps maintain heart rhythm and muscle function. Go for fortified cereals, cinnamon, fortified soy milk, almond milk, figs, green veggies such as spinach, kale, and broccoli, tofu, soy yogurt, and tempeh, and indulge in some dairy-free frozen dessert. Here’s a sample daily diet showing what a vegan needs to eat to obtain her daily calcium.
Are you tired, getting sick all the time, and have dry skin and poor circulation? Lack of omega-3s may be to blame. This fatty acid has anti-inflammatory and mood-stabilizing properties and has been found to reduce the risk of coronary heart disease as well as lower cholesterol. The RDI of omega-3s is 1.1 grams a day, and since fish is an excellent source, vegans might be missing out. Fill up on flax products such as flaxmeal and flaxseed oil, walnuts, soybeans, and Silk DHA Omega-3 soy milk.
Who Taught You to Hate Yourself?-Malcolm X
African American women and the obesity epidemic
United States (KaiserHealth) – It’s not news that Americans are dealing with an obesity epidemic. But the problem is particularly acute among African-American women.
Four in five African-American women are obese or overweight, according to the U.S. Office of Minority Health, and carrying those excess pounds can spike the risk for several conditions including heart disease, Type 2 diabetes, high blood pressure and stroke.
About half of African-American women in the U.S. are obese, compared to 30 percent of white women. Black women not only carry more weight, but they start adding extra pounds years before their white counterparts.
So when does it begin, this excess and unhealthy weight? Research suggests the problem starts early, and it may have a lot to do with when girls give up regular exercise.
Experts want kids to exercise at least 60 minutes every day, but among all children, black girls are most likely to report they got no physical activity in the past week. A lack of access to exercise opportunities may be one big reason why, says Shiriki Kumanyika, an epidemiologist and public health professor at the University of Pennsylvania.
Research shows that opportunities for recess, sports, physical education — or just to go outside — aren’t spread evenly among children.
“If you kind of add up those situations in urban, inner-city neighborhoods — where most African-Americans live — they are not as available. That’s been documented,” says Kumanyika, who studies patterns of illness and health behavior.
But research suggests that even those girls who do engage in sports and other forms of regular physical activity tend to abandon it in their teen years — and that’s true not just for urban girls or black girls, but all girls.
A National Institutes of Health study that followed girls for 10 years, beginning at age 8 or 9, found that, over time, leisure-time physical activity declined dramatically. That drop off was steepest for African-Americans girls.
“What they found was that by the age of 17 — so that’s the junior, senior year of high school — more than half of black girls, and nearly a third of white girls were reporting no leisure time physical activity at all,” says Temple University researcher Clare Lenhart.
There are lots of reasons why teen girls drop exercise from their lives, says Lenhart: “They have found changes in enjoyment of activities, in peer support or social support for physical activity. They found a lot of competing interests — be it part-time jobs or caring for younger siblings or other family members.”
Walter Stewart says he’s witnessed the phenomenon first-hand. He’s the longtime coach of the Anderson Monarchs, a soccer team of mostly African-American girls from inner-city Philadelphia.
Members of the Anderson Monarchs soccer team gather as their coach Walter Stewart talks to them. The team, which was started at Philadelphia’s Marian Anderson Recreation Center, gives game time to girls who have little chance to play another sport (Photo by Todd Vachon/WHYY).
“Eighth grade — that’s where it gets to be difficult,” he says. “They are making the transition from young kids to more teenagers, and they are more interested in boys and what boys think.”
Jennifer Johnson was determined not to let that happen to her daughter, Alexandria. Johnson discovered the Monarchs when she was looking for an affordable way to keep Alexandria active.
Alexandria is now 15 and an assistant coach with the team, but her interest in soccer dipped in middle school, around age 12, says Johnson.
“In come the friends, and in come the extracurricular activities at school, and as a parent you really have to press on. I said to her, ‘If it’s not this, you will be involved in something,’” Johnson says.
So Alexandria stuck with soccer, and so did her mother — Johnson is on the sidelines at games and during most practices.
That’s an approach that obesity researchers would approve of. Researchers say that family support — especially mom’s presence — may motivate girls to keep playing.
Researchers are beginning to count up the cost of obesity, and say women can pay a hefty price in dollars– and health.
A sedentary lifestyle and obesity may account for 25 to 30 percent of some major cancers, including colon, kidney and breast cancer in postmenopausal women, according to the National Cancer Institute. Avoiding weight gain, by contrast, can cut cancer risk.
In September 2011, researchers at Boston University reported that overweight and obesity in African-American women increases their risk of death, particularly from heart disease. The investigators reviewed body mass index–a measure of body fat–and death rates for participants in the ongoing Black Women’s Health Study. A BMI of 25 is considered overweight. The study found a significant increased death risk at a BMI of 27.5–that’s the BMI for a 5-foot-4-inch tall woman who weighs 160 pounds.
Nearly 10 percent of all health care spending in the United States, $147 billion a year, is related to the obesity epidemic. Individually, obese people cost nearly $1,500 more a year in medical expenses compared to healthy-weight people, according to estimates from researchers at George Washington University. Some of that extra expense is paid by individuals, some is passed along to their employers.
– Provided by Kaiser Health News.