If you’ve been following me on Twitter or Facebook, then you’ve heard me talking about operation muffin top. Operation Muffin Top is my quest towards a more toned physique before I go on vacation in September. I’ll settle for a 4 pack, but a 6 pack would be lovely on the beach in a bikini. Don’t laugh, a girl can dream can’t she?  Although I don’t have a goal weight, I do have a fitness goal. We should all have a fitness goal. Even those of you who think “Big Boned” is a medical term for carrying extra weight. And before you go looking at me like the lady at Lane Bryant did last Christmas when I was shopping for a gift for a friend, so called skinny girls can have lifestyle habits that jeopardize their health and fitness too. We all can do better when it comes to our health.

African Americans are predisposed to certain chronic health conditions such as cardiac disease, diabetes and high cholesterol. Some of which are driven by unhealthy and others can be heredity.  According to the Office of Minority Health, the death rate for African Americans was higher than Whites for heart diseases, stroke, cancer, asthma, influenza and pneumonia, diabetes, HIV/AIDS, and homicide.
  • African American women were 10% less likely to have been diagnosed with breast cancer, however, they were 34% more likely to die from breast cancer, compared to non-Hispanic white women.
  • African Americans were 2.2 times as likely as non-Hispanic Whites to die from diabetes.
  • African American men were 30% more likely to die from heart disease, as compared to non-Hispanic white men.
  • Although African Americans make up only 13% of the total U.S. population, they accounted for 49% of HIV/AIDS cases in 2007 and African American women were more than 20 times as likely to die from HIV/AIDS as non-Hispanic white women.
  • African Americans had 2.3 times the infant mortality rate of non-Hispanic whites
  • African American males are 60% more likely to die from a stroke than their White adult counterparts.
Visit the website for more information. http://minorityhealth.hhs.gov/templates/browse.aspx?lvl=2&lvlID=51

Join me in Operation Muffin Top
If you think I included those stats to scare you, you were right. We have got to do better and be an example for our children. I am not asking you to become the epitome of health overnight, it takes time. Start with baby steps. Here are a few things you can do to start thinking about health that take less than 10 min. Once you start thinking more healthy, you’ll begin to behave that way and develop healthy habits.  Remember, it's about small changes over time. Start with one or two things on this list, then see how many things you can do on this list everyday.

  1. Do 15 sit-ups
  2. Read the health news headlines of the day
  3. Straighten your posture
  4. Eat an apple
  5. Stand up and stretch
  6. Tell a friend about one of the health headlines you read
  7. Cut out one of your sugary snacks
  8. Do 10 lunges
  9. Drink a glass of water
  10. Smile
  11. Put a package of oatmeal in your pocket or purse for a healthy breakfast or snack
  12. Throw a bottle of water in there as well
  13. Ask to have your salad dressing on the side
  14. Open a window
  15. Take a deep breath
  16. Wake up 10 minutes earlier
  17. Share a healthy recipe
  18. Wash your hands
  19. Check your blood pressure
  20. Jog in place for 9 minutes
  21. Take a canvas tote bag to the grocery store
  22. Ask a friend to join you for a healthy dinner
  23. Put down the remote control and get up to change the TV channel
  24. Replace your next cup of coffee with a cup of tea
  25. Lay out your clothes for the next day
  26. Take a 10 minute break
  27. Take a quick walk
  28. Skip your late evening grocery store run
  29. While watching TV, do 5 push-ups during the commercial
  30. Read this list over again and increase the number of things you’re willing to do by one
Welcome to Operation Muffin Top and good luck. Send me an e-mail and let me know how you’re doing so we can follow your progress and send you words of encouragement. If you want to learn more about diet and exercise listen to TiffTalks Radio with special guests Dr. Ray Deloney and Dr. Neil Zeigler at http://soundcloud.com/tifftalks/dont-call-me-fat-im-big-boned .

Until next time stay strong, smart and powerful!

 



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