Menu for Life: African Americans Get Healthy, Eat Well, Lose Weight and Live Beautifully - Hardcover

Randall M.D., Otelio S.; Randall, Donna

Hardcover

ISBN 10: 0767909933 ISBN 13: 9780767909938

Publisher: Broadway, 2003

Synopsis

If you have picked up this book, you probably already know something about the consequences of being overweight. Most likely, you, or someone you care about, is carrying more than a few excess pounds and wants to do something to break the cycle. Know that you are not alone--more than 100 million Americans are overweight. Two in five African American women and two in ten African American men weigh so much they can be considered clinically obese.

But in this book you will find hope. You will fin inspiration. And you will find an all-new Menu for Life.

Based on the groundbreaking Obesity Project at Howard University's General Clinic Research Center, husband and wife team Dr. Otelio Randall and Donna Randall have developed a program that considers the many lifestyle and physiological factors that contribute to obesity. By helping people balance the Energy In/ Energy Out equation through learning how to eat properly and healthfully while increasing activity, the Randall Program utilizes cutting-edge research on obesity to provide a lifestyle solution that boosts health and brings vital life-changing results. A thorough discussion of how and why people gain weight is followed by the facts about the serious health implications of obesity, such as diabetes, hypertension, and high cholestoral, and the tremendous health benefits that even modest weight loss can bring. This knowledge provides the foundation for making life changes--small adjustments that will lead to major improvements. Advice for beginning to exercise, rethinking your priorities, shopping better, and cooking healthy foods for your family make this a complete program, first, for stopping weight gain, and then for losing weight while gaining health--pound by pound.

You will find a wonderful meal planner and a scrumptious selection of recipes, designed to taste extraordinary enought to serve to company. Every page contains upbeat advice for overcoming obstacles that may have gotten in the way of weight loss before. And with the success stories from many of the program participants throughout the book, inspiration is always close at hand.

Finally, a book that is not a recipe for failure but a true Menu for LIfe.

About this title

About the Author

Otelio S. Randall, M.D., a sought-after lecturer, is a cardiologist and leading expert in the field of obesity as well as hypertension and cardiovascular disease prevention. At Howard University Hospital in Washington, D.C., he is program director of the General Clinic Research Center where he developed the Obesity Project, as well as director of the Preventative Cardiology-Hypertension Program.
Donna Randall joins Dr. Randall in their mission to create a Menu for Life for African Americans. Donna Randall lis a nutrition expert, menu planner, chef, and weight-loss lifestyle coach.

From the Back Cover

"I believe God closely watches our ways, more so than our words. All too familiar is the phrase ‘God knows my heart.’ In reality, God knows how well we treat our hearts, through physical fitness, and diet. Our values, in many ways are reflected in our diet–what we eat, contributes to what we are. As such, Menu for Life: African Americans Get Healthy, Eat Well, Lose Weight, and Live Beautifully accurately identifies obesity, hypertension, and heart disease, as threats to the African American community. If the African proverb is true that ‘It takes a village to raise a child,’ sick villages raise sick children, and unhealthy villages raise unhealthy children. Therefore, the information in Menu for Life, not only is useful to adults, but future generations."
--Reverend Jesse L. Jackson, Sr.

"Each stage of my life was a headslap. And in football when I finally go to live my dream, my headslap was my thing. Takes a headslap to wake someone up to stroke and high blood pressure, to obesity, and how it all connects. This is so serious that diplomacy goes out the window. Am I going to hurt your feelings because I tell you that you are obese and it is going to kill you if you don’t do something about it? Tough! Obesity is so serious–we’ve got to hit it. You need to exercise, change your eating, do some preventive healthcare–get a Menu for Life."
--Deacon Jones, Pro Football Hall of Famer, Author, CEO Deacon Jones Foundation

"As in baseball, so in life: I love it so much I want to play two! The Randall program gives you a Menu for Life that helps you lose the weight, feel better, move better, and have more energy–which means more time to enjoy every day. Man or woman, young or old, play for the love of the game and start your own Menu for Life today."
--Ernie “Mr. Cub” Banks, Baseball Hall of Famer, Author, CEO Live Above & Beyond Foundation

"Current eating and weight trends in our community, especially in our children, signal a worsening situation. That is why Menu for Life is so important. Menu for Life addresses the critical issue that one person can have a great impact on the disease of obesity. The positive approach taken by the Randalls makes a Menu for Life attractive, accessible–bringing wellness and a longer and better life within reach. Something all of us want."
--Congresswoman Donna M. Christian-Christensen, Delegate, U.S. Virgin Islands, Chair, Congressional Black Caucus Health Braintrust

"As a cardiologist long involved in promoting improved heath care for African Americans, I welcome Menu for Life as absolutely the best book on diet and obesity for blacks, as well as for others, that I have seen. Why? Because it combines the academic expertise of an experienced cardiovascular researcher with the practical, sensitive know-how of a skilled nutritionist and “food artist” to create a very readable work that is not only tasteful and palatable but also digestible. The Randall method works! As they say in the old African American expression: “…when you got the best, no need to mess with the rest.”
--Richard Allen Williams, M.D. , Clinical Professor of Medicine, UCLA; Founder, Association of Black Cardiologists; Author, Textbook of Black-related Diseases

From the Inside Flap

picked up this book, you probably already know something about the consequences of being overweight. Most likely, you, or someone you care about, is carrying more than a few excess pounds and wants to do something to break the cycle. Know that you are not alone--more than 100 million Americans are overweight. Two in five African American women and two in ten African American men weigh so much they can be considered clinically obese.

But in this book you will find hope. You will fin inspiration. And you will find an all-new Menu for Life.

Based on the groundbreaking Obesity Project at Howard University's General Clinic Research Center, husband and wife team Dr. Otelio Randall and Donna Randall have developed a program that considers the many lifestyle and physiological factors that contribute to obesity. By helping people balance the Energy In/ Energy Out equation through learning how to eat properly and healthfully while increasing activity, the Randall Program utilizes cutt

Excerpt. © Reprinted by permission. All rights reserved.

Based on their successful obesity program at Howard University, Otelio Randall, M.D. and his wife Donna Randall present a guide to healthy living and weight loss for African Americans. Menu For Life shows how to conquer weight problems through exercise and a balanced diet, and includes dozens of tempting—and healthy—recipes.
Here, the husband and wife team share how readers can cook their way to a healthier lifestyle.

Donna Randall: You can cook. Yes you can! Even if you don’t believe it right now. I doubt if there were two people in the hundreds of people Dr. Randall and I have worked with who believed they could cook at the beginning of the Obesity Study. Everyone said, “I can’t.” “I don’t know how.” Once you start making these recipes, you won’t want to go back to bland food from a box or a bag, or eat your meals out of a fast-food wrapper. Your creative thoughts and feelings about food will be working overtime for you, but this time to your health benefit, to experience all the new tastes and flavors of cooking and eating well when you follow your Menu for Life.

Dr. Randall: The way you eat is important. What you eat, and how much is important. Eating a variety of healthful foods, of interesting meals, is very important. Variety is the spice of life. There are so many healthful foods and so many wonderful ways to put together surprising, satisfying meals for the whole family that look and taste good. But I don’t need to say any more to convince you: Start cooking Donna’s recipes and you will find out all on your own! There’s no sacrifice here. The foods you will be eating are Donna’s gift to you—a gift of food artistry. Now, you can be a food artist, too. Enjoy!

Barbecue Pulled Pork Sandwiches:

This recipe practically begs to be made in the crockpot or crockery cooker because this method of cooking breaks down the meat, making it easy to pull apart with a fork for barbecue. Plus, cooking this way is so easy, it takes virtually no preparation time. You can easily double this recipe, and then freeze half for next week. Barbecue sauce is usually fat-free, but check the label to make sure. And barbecue sauce does contain sugar, so go easy.
12-oz. pork loin
1/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon chill powder
2 garlic gloves
1 large yellow onion

1 large red or green bell pepper
1/2 cup of your favorite barbecue sauce
1/2 cup orange juice
4 whole wheat sandwich buns

Method
1. Cut half-inch slits all over the pork loin. Rub the pork loin with the salt, pepper, and chili powder.
2. Peel and slice the garlic cloves, then insert garlic slices into the cuts in the pork.
3. Slice the onions. Slice and seed the peppers. Arrange onions and peppers on the bottom of the crockpot. Place the garlic-studded pork loin on top of the onions and peppers. Mix the barbecue sauce and orange juice until combined and pour over the roast and vegetables.
4. Cover the crockpot and cook on low for about 8 hours or until the meat comes apart easily with a fork.
5. Remove meat from crockpot and put in a large bowl. With 2 forks, pull the pork loin into shreds. Spoon the sauce, onions, and peppers from the crockpot over the meat. Mix to combine and serve on buns. Delicious with a side of baked beans or butter beans and a salad.

Note: If you don’t have a crockpot, you can make this recipe in the oven in a roasting pan, roasting at 350°F for about 90 minutes or until meat is fork-tender. Remove meat and let it stand for about ten minutes, then shred it and heat it in a saucepan with the sauce and vegetables from the roasting pan.

Nutritional Information Per Serving:
Calories421
Total Fat12.1g
Saturated Fat3.8g
Unsaturated Fat6.8g
Cholesterol69 mg
Sodium 642 mg
Carbohydrates 48.3g
Protein30.4g
Food Exchange Value: 1starch/bread, 1 fruit, 1 other carbohydrate, 3 medium-fat meat

Edition details

• Publisher: Broadway
• Publication date: 2003
• Language: English
• ISBN 10: 0767909933
• ISBN 13: 9780767909938
• Binding: Hardcover
• Edition number: 1
• Number of pages: 320