Connect with us

Health

America’s Nutrition Coach: The Life of Your Dreams in a Pill

Published

on

Rovenia Brock a/k/a Dr. Ro

By Dr. Ro
NNPA Columnist

 

I get asked lots of questions about what, when, and how much food to eat in order to achieve a healthy lifestyle. As your nutrition coach, I know that even with a balanced diet and your meals planned for the week, you sometimes need a little extra support. Enter nutrient supplementation. This is where dietary “rubber” meets the nutritional road. At this point nutritional supplements take on the role of bit players to your healthy diet.

With a lifestyle of constant motion and the on-the-go demands on your busy schedule you may feel the need to grab food wherever you can get it, including the fast food lane. I get that this is a real-life experience for many of you, even your best intentions may result in missed meals or worse yet, incomplete or inadequate nutritional support. For this reason I generally recommend taking a multivitamin with antioxidants, calcium and iron (for women of child bearing-age) as an insurance policy to protect against poor food choices.

So why is this important to you? African Americans suffer from Type 2 diabetes, hypertension, obesity, and conditions such as lactose intolerance, at disproportionate rates, and therefor may benefit from supplements along with the inclusion of specific foods to prevent or treat these illnesses.

The first line of defense for nutrition should always be food, but because many people fall short, supplementing your balanced diet may be in order.

 

DISCLAIMER:

If you choose to take nutritional supplements, check with your doctor to confirm that they will not interfere with any medications you may be taking and do not exceed the recommended daily allowance of the nutrient.

Here is my short primer of nutrient supplements and the reasons they should matter to you:

 

Magnesium – needed for more than 300 biochemical reactions in the body, including a healthy immune system. This macro-mineral helps to maintain normal nerve and muscle function helps to keep your bones strong, protects the heart, helping it to beat steadily, regulates blood sugar levels, and steadies blood pressure. These functions are especially important to African Americans who routinely have higher than average rates of Type- 2 diabetes, heart disease, and high-blood pressure. In fact, there is continued ongoing research underway on the role of magnesium in preventing and managing high blood pressure, heart disease, and diabetes disorders.

Dietary Reference Intakes (DRIs) for Magnesium:

Adult females: 310 – 320 milligrams/D

– Pregnancy: 350 – 400 milligrams/D

-Breastfeeding: 310 – 360 milligrams/D

Adult males: 400 – 420 milligrams

Your Food Rx for Magnesium:

Include more magnesium in your diet with dark, leafy green vegetables, and fruits: bananas, dried apricots, and avocado; include nuts: raw almonds, pine nuts, and cashews; peas, beans, seeds like pumpkin seeds, and legumes such as peanuts, and whole grains such as millet, and fish (think mackerel).

 

Calcium- needed not only healthy bones and teeth, but calcium may also be helpful in the prevention of heart disease and there is good evidence that calcium is also useful in the prevention an control hypertension, obesity and it helps protect against breast and colon cancer, all diseases and conditions with which African Americans struggle at greater, often 2 or 3 times the rate of white Americans.

Adequate Intakes (AI) for Calcium from food:

Adults 18 years: 1,300 mg/D

Adult Women: 19-50+ years: 1,000 mg/D

Adult Men: 50+: 1,200 mg/D


Tolerable Upper Limits (UL) for Calcium from Supplements
:

Adults and Children over 1yr. old: 2,500 mg/D

* Take calcium supplements with food and break into 500 mg doses for best absorption.

Your Food Rx for Calcium:

Include more low-fat milk, cheese, yogurt, broccoli, kale, bok choy, calcium-fortified juices

 

Vitamin D- needed for bone health, a healthy immune system, even fighting depression. Its primary source is the sun, but there are a few foods that provide good amounts of vitamin D as well. Most people in the U.S. are known to have sufficient vitamin D, but studies show that African Americans have lower blood levels of vitamin D compared to other groups. The latest NHANES –III data found that 54 percent-76 percent of Blacks in the southern region of the U.S. had low blood levels of Vitamin D compared to 8 percent-33 percent of Whites. One reason that may explain the disparity in part is the fact that melanin, responsible for our skin pigmentation reduces vitamin D production in the skin. But another reason has everything to do with diet. From puberty well into adulthood, Black people are well below the recommended vitamin D intake at every age group. This is probably related to the problem or in some cases, the perception and self-diagnosis of lactose intolerance, an issue easily rectified with lactose-free milk, or lactaid capsules (taken with meals and before consuming dairy products).

Recommended Dietary Allowances (RDAs) for Vitamin D:

Adults up to 70: 600 IU/D

Adults 70+ years old: 800 IU/D

Your Food Rx for Vitamin D:

Include more low-fat milk and cheese in your diet. If you are lactose intolerant or have dairy allergies, try and vitamin D-fortified nut milks such as almond and cashew, or coconut milk. Other options are canned salmon with bones, packed in oil, canned tuna in water, mackerel, cod liver oil (generally 1 tsp/D) , beef, egg yolks, and calves liver.

 

Rovenia Brock, Ph.D. is a medical advisory board member and contributor to the “Dr. Oz Show,” where she helped more than a half-million Americans lose more than 5 million pounds. She is the author of “Dr. Ro’s Ten Secrets To Livin’ Healthy (Bantam). For more health, nutrition, and fitness tips, join Dr. Ro and her social media community and get a FREE Download of her new eBook of super-easy tips, “You Healthy and Happy” at www.everythingro.com.

###

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Activism

Diabetes in Black California: Turning the Tide from Crisis to Control

According to the Centers for Disease Control and Prevention (CDC) Behavioral Risk Factor Surveillance System data, nearly 17.9% of Black adults in California have been diagnosed with diabetes — above the national Black adult average of 16.8%, and nearly five points higher than California’s overall adult rate of 12.6% across all races. California ranks 24th out of 39 states with available data for Black adult diabetes rates.

Published

on

Dr. Khadijah Lang is a family physician with a clinic in Los Angeles who specializes in several family medical practices, including prenatal care. Lang believes in family medicine. She says it is important to treat all members of a family. Thursday, June 5, 2026. Photo by Solomon O. Smith/California Black Media.
Dr. Khadijah Lang is a family physician with a clinic in Los Angeles who specializes in several family medical practices, including prenatal care. Lang believes in family medicine. She says it is important to treat all members of a family. Thursday, June 5, 2026. Photo by Solomon O. Smith/California Black Media.

By Charlene Muhammad, California Black Media

Crystal Lambert knew something was terribly wrong with her three-year-old granddaughter as she sped down the street trying to get her to the hospital.

“I thought she got a hold of some poison,” Lambert recalled.

Doctors found Lambert’s granddaughter had a blood sugar level over 800, diagnosing her with Diabetic Ketoacidosis(DKA), a state in which the body, starved of insulin, begins to shut down.

Lambert said she was born with a pancreas that was not fully functioning — it lacked the specialized cells required to produce insulin.

Her granddaughter survived and is five years old today.  Now, she gives herself insulin shots, asks endless questions about her condition, and runs like the spirited child she is. But the terror of that night transformed Lambert — and ultimately inspired her to launch the We Fight Back Organization, a mobile health and food access initiative serving underserved communities across California. Lambert is the executive director.

The Crisis by the Numbers

According to the Centers for Disease Control and Prevention (CDC) Behavioral Risk Factor Surveillance System data, nearly 17.9% of Black adults in California have been diagnosed with diabetes — above the national Black adult average of 16.8%, and nearly five points higher than California’s overall adult rate of 12.6% across all races. California ranks 24th out of 39 states with available data for Black adult diabetes rates.

Nationally, according to the U.S. Department of Health and Human Services, Black Americans were 24% more likely than the overall U.S. population to have diabetes in 2024. They also died from diabetes 78% more often than the general population in 2022. Black Americans are also more than twice as likely as the overall population to develop kidney failure caused by diabetes.

According to the California Health Care Foundation’s 2024 Health Disparities Almanac, Black Californians have the shortest life expectancy in the state at just 74.6 years — due in part to chronic conditions like diabetes and its devastating complications.

Leon Rock, co-founder of the African American Diabetes Association, believes statistics, though revealing, only tell part of the story.

“There are a whole bunch of Black folks that don’t tell you that they have diabetes — or don’t know,” he said.

And the disease itself, Rock is careful to note, is not what kills. “They die from the complications. That’s heart attack, that’s stroke, that’s amputations of legs, of feet. Going blind. All those complications are inherent in a system that has impacted Black folks with diabetes in California and across America.”

Crystal Lambert, creator and executive director of We Fight Back. She started the organization out of a need to learn more about diabetes on behalf of her granddaughter. Now she is looking to spread the impact of her organization to the valley. Friday, June 6, 2026. Photo by Solomon O. Smith/California Black Media.

Crystal Lambert, creator and executive director of the We Fight Back Organization, started out of a need to learn more about diabetes on behalf of her granddaughter. Now she is looking to spread her organization to the valley, on Friday, June 6, 2026 Photo by Solomon O. Smith/ California Black Media

An Information Gap Fuels the Crisis

For Rock, part of the solution is diagnosis. He says the medical and public health systems are failing Black Californians by the absence of information designed for them.

“That is the bottom line. We need good information. Information that is culturally specific,” said Rock.

Telling people to eat healthy or exercise, he added, falls short when culturally specific alternatives are not provided, and when many residents of urban communities do not feel safe exercising in some neighborhoods – or outside at night.

Dr. Khadijah Lang, a family medicine physician and president of the Golden State Medical Association, agrees that the roots of the crisis run deeper than individual behavior — and blaming patients misses the point.

“We are not genetically predisposed to diabetes,” Lang said. “But the system under which we live increases the likelihood that we will develop it.” 

What the Body Needs — What Communities Are Denied

Type 2 diabetes, which accounts for 90 to 95% of all diabetes cases, according to the CDC, develops when the body can no longer use insulin effectively to regulate blood sugar. Left unmanaged, it damages nerves, kidneys, eyes, and the cardiovascular system. The hemoglobin A1C test is a blood draw that reveals how the body has processed sugar over the previous three months — not just at the moment of the test. It is the standard tool for both diagnosis and ongoing monitoring.

That distinction matters, Lang emphasized, because patients cannot manipulate three months of blood sugar history the way they might fast for a day before a single blood draw.

“The pill is not meant to undo or control a sugar level that’s being constantly stressed,” Lang said. “It’s meant to work in conjunction with a low-carbohydrate diet and exercise.” She recommended at minimum 30 minutes of physical activity five days a week — breakable into 10-minute sessions for those who need it.

Lang stressed that education must be delivered in language people recognize and can relate to. The goal is to inform them of the choices that serve their health best, she said.

But for many Black Californians, even those informed choices remain out of reach, Lambert said.

“They need access to healthy foods and medication, too” she said.

California has made some critical policy advances. The state has expanded access to the Continuous Glucose Monitor (CGM), which has transformed diabetes care for state residents. Assembly Bill 365, introduced in 2024, proposed requiring Medi-Cal to cover the costs of CGM and other related medical equipment but it failed in the State Senate. Since then, the California Department of Health Care Services (DHCS) reports that the core Medi-Cal CGM benefit now available to eligible patients was solidified through previous budget actions and pharmacy policy updates.

These measures, while meaningful, have not closed the gap for the communities most at risk, according to advocates.

Control Through Community

Health care advocates conclude that the solution must be communal, culturally grounded, and sustained — not a fad, not a celebrity moment, not a single clinic visit. For example, observed Lang, lifestyle shaped by shared values and collective accountability can move the needle where individual prescriptions have not.

Rock is building infrastructure to match the urgency, establishing local chapters of the African American Diabetes Association across the country, with California next.

“We have to do for self, period,” he said. “Health is wealth. We have to eat to live.”

And Lambert, whose granddaughter unknowingly started all of this for her, keeps showing up.

“Diabetes advocacy is about dignity, education, prevention, and hope,” she said.

Video: Diabetes Disparity Exposed in California

This article is supported by the California Health Care Foundation 

(CHCF). Visit www.chcf.org 

Continue Reading

Commentary

Doctors Seeing More Cases of Preventable Childhood Illnesses

OAKLAND POST — Physicians have said vaccine skepticism has expanded beyond childhood immunizations. Doctors also reported growing resistance to other preventive treatments.

Published

on

iStock

By Stacy M. Brown

Doctors across the United States say they are treating children for illnesses that routine vaccinations once made increasingly uncommon, raising concerns that years of declining immunization rates are beginning to reverse decades of public health progress.

Pediatricians have described seeing more cases of whooping cough, rotavirus infections, bacterial pneumonia and other potentially life-threatening illnesses that vaccines have long helped suppress. Some physicians reported treating conditions they had rarely encountered during their careers, while others said that growing vaccine hesitancy is changing how emergency rooms and hospitals care for children.

The reports come as measles outbreaks continue to spread across multiple states and vaccination coverage remains below federal public health targets.

Johns Hopkins University’s International Vaccine Access Center reported 2,077 confirmed measles cases nationwide as of May 29. Researchers warned that outbreaks reported across the country have raised concerns about continued transmission, additional hospitalizations and deaths, and the possible loss of the nation’s measles elimination status.

Public health experts have long viewed measles as a warning sign because of its ability to spread rapidly through communities with lower vaccination coverage. The New York Times reported that physicians increasingly fear the resurgence of measles may be followed by the return of other vaccine-preventable diseases.

Doctors say that is already happening.

Dr. Meghan Hofto, a pediatric hospitalist at the University of Alabama at Birmingham, said she has already treated roughly as many children with rotavirus this year as she saw during the previous decade. Rotavirus once caused tens of thousands of hospitalizations annually before vaccines sharply reduced its spread. None of the children she treated this year had been vaccinated.

Hofto also described caring for infants with pertussis, commonly known as whooping cough.

“It’s hard to know when they’re safe to go home,” Hofto told The Times.

The rise in whooping cough cases has been particularly striking. More than 28,000 cases were reported nationwide last year, compared with approximately 7,000 in 2023, according to figures cited by The Times. Many of the affected infants were too young to receive vaccinations themselves and relied on broader community protection to reduce their exposure.

Other doctors described similarly troubling cases.

Dr. Jessica Kirk, a pediatric hospitalist in Alabama, recently treated an unvaccinated toddler hospitalized with pneumonia caused by simultaneous infections of Haemophilus influenzae and Streptococcus pneumoniae. Vaccines exist to protect against both illnesses. The child required oxygen and antibiotics to recover.

Researchers at Johns Hopkins have been tracking vaccination trends nationwide and found continuing signs of vulnerability.

At the same time, vaccine policy has become increasingly contentious in state legislatures.

Johns Hopkins researchers reported that lawmakers across the country continue to introduce bills affecting childhood vaccination requirements, vaccine access and non-medical exemptions. Researchers also noted that state policies governing exemptions remain a significant factor in vaccination coverage and disease transmission risks.

Physicians have said vaccine skepticism has expanded beyond childhood immunizations. Doctors also reported growing resistance to other preventive treatments.

For doctors confronting the return of illnesses that vaccines once pushed to the margins of American medicine, the challenge is becoming increasingly personal.

“It just feels like you’re a tiny little boat with a giant tidal wave coming at you,” Dr. Erin Charles, a regional pediatric hospitalist at Seattle Children’s Hospital, told reporters. “And you might convince one family here and there.”

Continue Reading

Community

Asm. Isaac Bryan’s Environmental Reparations Bill Passes on Assembly Floor

“All this bill does is allocate resources from that repair fund and direct cash assistance to families that have had negative health impacts as a result of living next to that oil field,” said Bryan during remarks on the Assembly floor.

Published

on

Asm. Isaac Bryan (D-Ladera Heights). File photo.

By Bo Tefu, California Black Media

On May 26, the California State Assembly passed legislation to provide direct financial assistance to families harmed by pollution from a major urban oil field in South Los Angeles.

Assembly Bill (AB) 1661, introduced by Assemblymember Isaac Bryan (D-Ladera Heights), cleared the Assembly floor with a 44-10 vote after lawmakers concluded debate on the measure.

The bill would direct money from a community repair fund toward families who suffered negative health effects from living near what Bryan described as the state’s largest toxic urban oil field. The repair fund was created under legislation approved two years ago that shut down the oil field and required polluters to contribute financially to community recovery efforts.

“All this bill does is allocate resources from that repair fund and direct cash assistance to families that have had negative health impacts as a result of living next to that oil field,” said Bryan during remarks on the Assembly floor.

Bryan called the proposal “the largest environmental reparations opportunity for South LA” and told lawmakers the bill had not received opposition during the legislative process.

The legislation is part of California’s broader push to address environmental justice concerns in communities historically exposed to industrial pollution. South Los Angeles residents and environmental advocates have long raised concerns about health risks associated with oil drilling operations near homes, schools and parks.

Supporters say the measure represents a new approach to environmental accountability by ensuring that communities affected by pollution directly benefit from funds collected from responsible companies.

After debate concluded, Assembly leadership opened the roll call vote, and the measure passed with majority support from lawmakers.

AB 1661 now moves to the Senate for further review.

Continue Reading

Subscribe to receive news and updates from the Oakland Post

* indicates required

CHECK OUT THE LATEST ISSUE OF THE OAKLAND POST

ADVERTISEMENT

WORK FROM HOME

Home-based business with potential monthly income of $10K+ per month. A proven training system and website provided to maximize business effectiveness. Perfect job to earn side and primary income. Contact Lynne for more details: Lynne4npusa@gmail.com 800-334-0540

Facebook

Trending

Copyright ©2021 Post News Group, Inc. All Rights Reserved.