March 2015

Bessie Mae Women and Family Heath Center

220 South Harrison Street
East Orange, NJ 07018
973-766-1303 (phone) / 973-677-7050 (fax)
www.bessiemaewhc.weebly.com

Eating Healthier on Your Journey To Better Health!!!

National Nutrition Month is a
nutrition education and information campaign created annually in March by the Academy
of Nutrition and Dietetics. The
campaign focuses attention on
the importance of making informed food choices and developing sound eating and physical activity habits. The theme
for 2015 is "Bite into a Healthy
Lifestyle," which encourages
everyone to adopt eating and
physical activity plans that are
focused on consuming fewer
calories, making informed food
choices and getting daily exercise in order to achieve and
maintain a healthy weight, reduce the risk of chronic disease
and promote overall health.

More than 49 million Americans struggle with hunger.

People who struggle to get
enough to eat often have a
hard time getting enough of
the kinds of foods that help
promote an active healthy
lifefoods like fresh fruits
and vegetables; whole grains;
lean proteins; non-fat and low
-fat dairy.

Eatin g H ea lt hy
is Ess en t ia l
This newsletter is designed to

give tips to readers about how

they can improve or augment
actions in their life to have a
healthy lifestyle; it is not
meant to be all inclusive but
will include major components that are considered to be

parts of a lifestyle that lead to

good health. In addition to the
tips about what people should
do for healthy living, the article will mention some of the
tips about avoiding actions
(the don'ts) that lead to unhealthy living.

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March 2015

FRU ITS
In botany, a fruit is a part of a flowering
plant that derives from specific tissues of
the flower, one or more ovaries, and in
some cases accessory tissues. Fruits are
the means by which these plants disseminate seeds. Many of them that bear edible
fruits, in particular, have propagated with
the movements of humans and animals in
a symbiotic relationship as a means for
seed dispersal and nutrition, respectively;
in fact, humans and many animals have
become dependent on fruits as a source of
food. Fruits account for a substantial fraction of the world's agricultural output, and

some (such as the apple and

the pomegranate) have acquired extensive cultural and
symbolic meanings.
In common language usage,
"fruit" normally means the
fleshy seed-associated structures of a plant that are sweet
or sour and edible in the raw
state, such as apples, oranges, grapes, strawberries, bananas, and lemons. On the

other hand, the botanical

sense of "fruit" includes
many structures that are not
commonly called "fruits",
such as bean pods, corn kernels, wheat grains, and tomatoes.

VEGETABLES

V EGETABLES
In culinary terms, a vegetable is an edible
plant or its part, intended for cooking or
eating raw. The term "vegetable" is a nonbiological one largely defined through
culinary and cultural tradition. Vegetables
are most often consumed as salads or
cooked in savory or salty dishes, while
culinary fruits are usually sweet and used
for desserts, but it is not the universal
rule. Some vegetables can be consumed
raw, while some, such as cassava, must be
cooked to destroy natural toxins or mi-

crobes in order to be edible. A number of

processed foods available on the market
contain vegetable ingredients, and can be
referred to as "vegetable derived" products. These products may or may not
maintain the nutritional integrity of the
vegetable used to produce them.

HEALTHY
Starches contain concentrated carbohydrates,
making them
ideal for
times when
you need a lot
of energy. In
addition to

2 SERVINGS OF FRUIT AND

VEGETABLES A DAY KEEPS
THE DOCTOR AWAY

S TAR CHES
carbohydrates,
starches
contain valuable calcium, iron, B
vitamins and
fiber. Fiber
has many
benefits,

including regulating bowel

movements, reducing cholesterol levels, controlling
blood glucose levels and
aiding in weight loss.

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FIS H
Fish is a low-fat high quality protein. Fish
is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish
is rich in calcium and phosphorus and a
great source of minerals, such as iron,
zinc, iodine, magnesium, and potassium.
The American Heart Association recommends eating fish at least two
times per week as part of a healthy diet.
Fish is packed with protein, vitamins, and
nutrients that can lower blood pressure
and help reduce the risk of a heart attack

or stroke. Eating fish is an

important source of omega3 fatty acids. These essential
nutrients keep our heart and
brain healthy. Two omega-3
fatty acids found in fish are
EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid). Our
bodies don't produce omega
-3 fatty acids so we must get
them through the food we

eat. Omega-3 fatty acids are

found in every kind of fish,
but are especially high in
fatty fish. Some good choices are salmon, trout, sardines, herring, canned
mackerel, canned light tuna,
and oysters.

L IQUIDS
Water is the best choice for quenching
your thirst. Coffee and tea, without added
sweeteners, are healthy choices, too.
Some beverages should be limited or consumed in moderation, including diet
drinks, fruit juice and milk. Alcohol in
moderation can be healthy for some people, but not everyone.
Avoid sugary drinks like soda, sports beverages, and energy drinks. There is no one
estimate for how much water the average

American
needs each
Instead, the
stitute of

day.
In-

comes from beverages; the rest comes

from food.

has
set an adequate intake of 125 ounces (about 15
cups) for men and 91 ounces (about 11
cups) for women. Note that this is not a
daily target, but a general guide. In most
people, about 80% of this water volume

Water is an excellent calorie-free, sugarfree choice. For some people who are
accustomed to drinking sweet beverages,
water can initially taste bland. To increase
water consumption without losing flavor
or to spice up your daily water intake, try
adding Sliced citrus fruits or zest (lemon,
lime, orange, grapefruit) Crushed fresh
mint peeled, sliced fresh ginger or sliced
cucumber and crushed berries

of whole grains.
Whole grain foods
contain all of these
parts in the same
amounts originally
present before processing. In a study
of more than
160,000 women
whose health and

dietary habits were followed for up to 18

years, those who averaged 2 to 3 servings
of whole grains a day were 30 percent
less likely to have developed type 2 diabetes than those who rarely ate whole
grains. (3) When the researchers combined these results with those of several
other large studies, they found that eating
an extra 2 servings of whole grains a day
decreased the risk of type 2 diabetes by
21 percent.

Medicine

W hol e G rai ns
Every whole grain
kernel consists of 3
parts: bran, endosperm and germ.
Each part provides
different nutrients
and other components that contribute to the health
promoting benefits

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ANNOUNCING
Bessie Mae Women and Family Health Center
RAPID HIV COUNSELING & TESTING PROGRAM

Tuesdays & Thursdays 10:00-2:00pm

This service will include:
Rapid HIV testing on site
HIV counseling
HIV education & information
Referral services

for more information

call:
973-766-1303 (Phone)

DONT DELAYCALL TODAY

AND MAKE AN APPOINTMENT!!!

Page 5

Our Services Include: Primary care for men, women and children; obstetrics/gynecology; chiropractic
services; mental and behavioral health; breast, cervical, prostate and colorectal screenings; family
planning; HIV Counseling & Testing; STD Screenings and more.
Our Programs:

Mattie Berry Education and Career Development Program

Domestic Violence/Sexual Assault Advocacy

Cancer Survivor Group Sessions

Weight Management Program

Pastoral Care Counseling

Social Services (rental, mortgage, car, tuition, child care)

Parenting and Co-Parenting Workshops

ACA Healthcare Enrollment Education and Assistance

____________________________________________________________________________________

Course Curriculum includes:

Professional Etiquette and Leadership Training

Job Navigation Training

Guidance in Job Placement

On-line Job Application Processes Training

Interviewing Techniques and Skills Training

Preparing Career Goals and Objectives

Dress for Success (Wardrobe Enhancement)

Education & Career

Development Program

Business Writing Training

Literacy for Children (Language Arts (reading, comprehension, etc.), Math, Art, English, Foreign Language
and History)

Constructing Presentation of Qualifications, Resume or

Curricula Vitaes

TRAINING CLASSES

Public Speaking

Wednesdays 7:00 8:00 p.m.

Continuing Education Information

Administrative Assistant Training

Location: Bessie Mae Women and Family Health Center

Computerized Office Service Training

Clinical Lunch and Learn Sessions

Mattie Berry

220 South Harrison

Street, East Orange, NJ
07018

For more information on other training, call 973-766-1303 and

speak with our Education and Career Development Facilitator.

REGISTRATION INFORMATION:
Contact Ms. April Moore, Program Coordinator

Page 6

Bessie Mae Women and

Family Health Center
Partners with
The March of Dimes

Healthy Babies are Worth the Wait:

Becoming A Mom Program
Beginning March 2015
Healthy Babies are Worth the Wait (HBWW) is a preterm
birth prevention initiative, with a focus on preventable late preterm birth. Through
our partnership with the March of Dimes, Healthy Babies Worth the Wait, Becoming A
Mom Program, we will be providing education for pregnant patients in the greater community on the preterm birth, risk factors and
strategies for reducing risk.
Our goal, along with the March of DimesHBWW, is to help reduce preterm birth rates
over a period of time. Interventions include:
improving access to referral services, case management, Centering Pregnancy, improved cultural competence, intimate partner violence
screening, increasing folic acid, infection diagnosis and treatment, improving nutrition,
identifying and treating periodontal disease, preconception and inter-conception care,
eliminating elective deliveries prior to 39 weeks, reducing stress, and substance abuse
treatment and counseling.
For more information and to learn more about our Becoming A Mom Program, visit our
web site: www.bessiemaewhc.weebly.com or
contact our BAM Program Facilitator, Ms. Ricks at 973-766-1303.
To learn more about March of Dimes efforts to decrease late preterm birth
in New Jersey, visitwww.marchofdimes.com/hbww

Page 7

Bessie Mae Women and Family Health Center

220 South Harrison Street, East Orange, NJ

The word "nutrition"has long been associated with a long list

of all the foods we shouldn't eat. No salt, no sugar, no fat,
no flavor, no fun. But the tasty truth is that modern nutrition
advice is more about what we should be adding to our diet
for good health. That's the message behind National Nutrition Month with the 2015 theme, "Bite into a Healthy Lifestyle."Celebrated by the Academy of Nutrition and Dietetics
each March, this year's nutrition education campaign focuses on making informed food choices and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health.
In other words, let's enjoy food and fitness!

WHY SHOULD YOU CAR E A BOUT EA TING HEA LTHY?

Eating a healthy, balanced diet provides
nutrients to your body. These nutrients
give you energy and keep your heart beating, your brain active,
and your muscles
working.
Nutrients also help
build and strengthen
bones, muscles, and
tendons and also regulate body processes,
such as blood pressure.
Good nutrition can
lower your risk of
developing a range of
chronic diseases. For

example, eating more fruit and vegetables

can help lower blood pressure and may
lower your risk of certain types of cancer
(such as colorectal,
breast, lung and prostate cancer). Eating
less saturated fat may
also lower your risk of
heart disease.
Healthy eating can
also help people that
already have some
types of disease or
illness such as diabetes, high cholesterol
and blood pressure. And, of course,

improving your eating habits will contribute to you achieving and maintaining a
healthy weight. Try to achieve a balance
with the foods you eat and include lots of
variety and remember, all things in moderation.

Page 8

Special Thank You To All Our Partners!

New Jersey Department of Health & Senior Services

Jois Angels
Kingdom Church Repairer of the Breach Community Fellowship
Victory Cathedral
WIC (Women, Infant & Children)
Elegance Plan, LLC
Lovin-Hart
Big Als Professional Multi Cleaning Services
Saint Michaels Medical Center-NJCEED, In The Pink Program
Bio-Reference
Washington Shop Pharmacy
Verizon Wireless
Shop Rite Supermarket (Wake Farm)
Purple R.E.I.G.N. Social Services, Inc.
The Wellness Center of America
The Mattie Berry Family
The Unity Way of Essex and West Hudson
The Urban League of Essex
WOCAWomen of Color Association
Spread The Purple Agency
Coach Caryl On Call
Urban Life Counseling Center, Inc.
Open Arms Adoption Agency
St. Barnabas Hospital ER Department
New Jersey Citizens Action
Rutgers/RWJ Medical School: HIV C&T
Helms Medical Services
LabCorp
AccuReference Laboratory Services
Health Mart, Inc.
Essex County Family Justice Center
National Career Institute
Drake College of Business
Anthems Business Institute
Community Food Bank of NJ
March of Dimes
Orange ACA Navigator Project
Community Science Group
______________________________________

March 2015 E-Newsletter created & designed by:

Mr. Timothy Wall