No Longer A Victim

Page 1

Team DaZone

Contributors Teressa Owens- Payne

DaZone Magazine is a distinctive blend of interviews with a mix of uplifting and intelligent news that includes practical information for Christians. Topics range from personal development to critical issues relevant to a rapidly changing world. We talk about everything from politics to spirituality with a vibration that honors the dignity of the human spirit.

Executive Chef and Pastry Chef Audrey has been in the Industry for over 30 years. A TV and Radio Personality she hosted

Chef Audrey

Editor Teressa Owens-Payne Cuisine Food Editor Chef Audrey Fashion/Event Editor Les Owens Fitness Editor Kimberly Davis Music Editor Kimberly Gilbert Preacher Kids Editor Kimberly Gilbert Motivational Freelancer Travon “DocBishop” Sears

her own show “Cooking with Chef Audrey” for 4 years on each medium. She has been the subject of many articles in various National Magazines. Now this new venture with DAZONE, Chef Audrey plans to give ideas that will have you cooking and eating meals that will become family favorites!

Photography Memories by Mattox Michael Martin First Impression Photography

Les Owens A Georgian native filled with charm, a sense of humor, style, and a passion for fashion, Les Owens has a BA in Psychology and now working towards her Master’s In Education. Les lives by the motto“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

Kimberly Davis Hi Everyone!!!!!! Thank you for reading our magazine. Each time you read our magazine your journey to selecting a personal fitness program will be waiting. These articles will help improve the quality of your life, if you adapt a fit lifestyle, or simply refresh a program that no longer works for you mentally or physically. Let’s Get Fit!

Publishing Uplifting Boys To Men

DaZone Magazine Designed and Created by Uplifting Boys to Men, Inc. All rights are by the parent organization. Copyrights and publishing belongs to Uplifting Boys to Men and the independent editors who contributed their content. If you would like to advertise with our magazine send all requests to Price sheets referencing ad space will be forward to you. To be included in our church directories submit your church information at via our comment box. We will ensure your church is included by the next publication. Join us as we inspire others to: Believe! Act! And Follow Their Destiny!

Amen! 1

ÚÑØ Ð«¾´·½¿¬·±² ïîòðçìé

October is National Breast Cancer Awareness Month (NBCAM) ~ In conjunction with NBCAM, the Centers for Medicare & Medicaid Services (CMS) would like to invite you to join with us in helping to promote increased awareness of the importance of early detection of breast cancer, and ensure that all eligible women with Medicare know that Medicare provides coverage of screening mammograms and clinical breast exams for the early detection of breast cancer. Next to skin cancer, breast cancer is the most common form of cancer diagnosed in women in the United States. National Breast Cancer Awareness Month educates women about the importance of early detection. The good news is, more and more women are getting mammograms to detect breast cancer in its earliest stages. As a result, breast cancer deaths are on the decline. This is exciting progress. Yet, while mammography screening remains the best available method to detect breast cancer, there are still many eligible women with Medicare who do not take advantage of early detection at all and others who do not get screening mammograms and clinical breast exams at regular intervals.

Medicare Coverage Medicare provides coverage of an annual screening mammogram for all female beneficiaries age 40 and older and one baseline mammogram for female beneficiaries between the ages of 35 and 39. Medicare also provides coverage of clinical breast exams, every 12 or 24 months depending on risk level for the disease. (clinical breast exams are covered by Medicare as part of the pelvic screening exam)

How Can You Help? “Pass the Word.” Early detection of breast cancer results in earlier potentially less invasive treatment and an improved chance of survival. CMS needs your help to ensure that all women with Medicare take full advantage of the preventive services and screenings for which they may be eligible. •

Help your patients understand their risk for breast cancer and the benefits of regular screening mammograms and clinical breast exams.

Encourage your patients to talk about any barriers that may keep them from obtaining mammography services on a routine basis and help them overcome those barriers.

Make sure that all eligible female patients are aware that Medicare covers mammography screenings every year and regular clinical breast exams.

Please encourage women with Medicare to take full advantage of these vitally important benefits.

For More Information •

For more information about Medicare’s coverage of screening mammography, and clinical breast exams, including coverage, coding, billing, and reimbursement, please visit the CMS Medicare Learning Network web page: o

The MLN Preventive Services Educational Products Web Page ~ provides descriptions and ordering information for all provider specific educational products related to preventive services

For literature to share with your Medicare patients, please visit

For more information about NBCAM, please visit

Thank you for joining with CMS in promoting increased awareness of early breast cancer detection and mammography and clinical breast exam services covered by Medicare.

FLU SHOT REMINDER Flu Season is upon us! Begin now to take advantage of each office visit as an opportunity to talk with your patients about the flu virus and their risks for complications associated with the flu. Encourage them to get their flu shot. It’s their best defense against combating the flu this season. (Medicare provides coverage of the flu vaccine without any out-of-pocket costs to the Medicare patient. No deductible or copayment/coinsurance applies.) And don’t forget, health care professionals need to protect themselves also. Get Your Flu Shot. – Not the Flu. Remember - Influenza vaccination is a covered Part B benefit. Note that influenza vaccine is NOT a Part D covered drug. For information about Medicare’s coverage of flu vaccine and its administration as well as related educational resources for health care professions, please go to on the CMS website.

Most of the unhappy people in the world, and all the sinners, are victims, not of injustice and persecution from others, but of their own self-pity. Are you among them?

ARE YOU A VICTIM OF SELF-PITY? By Donald F. Miller, C.SS.R. Perhaps nobody, on reading the above title, will feel inclined to answer the question with a yes. It is our experience, in dealing with many thousands of troubled souls, that people resent the accusation that they are victims of self-pity almost as much as being called liars or hypocrites. At least there is usually a quick reaction of self-defence against the charge. Whoever you are, or whatever be your first reaction to the above title, don’t toss this pamphlet aside as if it could not possibly offer anything that you need. Self-pity is like a hidden cancer; it may have crept up on you without your being aware of it. You can become aware of it, and do something about it, only if you look boldly and humbly at the many ways in which it can manifest itself in human character. In order to help you examine yourself carefully for signs of self-pity, we propose to do four things: 1) to explain what self-pity is not; 2) to define in general what it is; 3) to show how self-pity can wreck all the important relationships in a person’s life; 4) to offer remedies for self-pity. I. What Self-Pity Is Not In speaking of self-pity as a bad trait of character, one must not give the impression that there is anything wrong with pity itself. Pity is a great virtue, but it is that virtue by which one has compassion on the sorrows and sufferings of others. Rightly acquired and cultivated, the virtue of pity leads to the works of mercy, such as feeding the hungry, clothing the naked, giving homes to orphans, etc. From this it is clear that self-pity is a contradiction; it turns something that by its nature is meant to concern itself with the sufferings of others inward upon oneself alone. It is not self-pity to possess a realistic knowledge of the fact that this world is, as Catholics call it in the “Hail, Holy Queen,” a vale of tear’s, an exile, a place of trial, where there are bound to be sufferings, some coming mysteriously from the hand of God, and some having to be chosen freely as the price of loyalty to God’s laws. Anybody can say like Job, without succumbing to self-pity, that “man, born of woman, is filled with many miseries,” (Job, 14:1) so long as he can also say like Job, “I know that my Redeemer liveth, and in the last day I shall rise out of the earth and I shall be clothed again with my skin, and in my flesh I shall see my God.” (Job, 19:25) Self-pity sees only the miseries of self, nothing of the hope that takes the sting from them. Nor is it self-pity to grieve spontaneously and deeply at times when one suffers some great loss or especially difficult trial. One who has lost all power of inclination to weep in the face of tragedy, involving oneself or others, is no longer a complete human being. A good son or daughter who weeps at the death of a beloved mother or father is not to be accused of self-pity. However, there are individuals who do not permit time and submission to God’s will to heal their griefs, but instead permit them to become a habit of self-pity. Finally, it should be clear that this study deals with the kind of self-pity that is curable, not with that which is associated with psychotic states or diseased conditions of the mind called melancholia. The horrible depressions, worries, fears and self-accusations that the mentally distressed suffer need special professional treatment. However, it can also be said that failure to deal sternly with self-pity in oneself in its early stages often contributes to later mental breakdowns. II. What Self-Pity Is Self-pity is a complex thing, not easy to define in a few simple words. A picture of it, as it is seen in the lives of many people, can best be given through a description of its three principal features. After presenting each feature, we shall add a number of questions through which an individual can learn for himself whether he is inclined toward self-pity, or already its victim.

1. Self-pity is marked by the habit of concentrating one’s inner thoughts and attention on one’s own troubles, or on one particular cause for sorrow. This means that the general direction of a person’s innermost thoughts is toward the circumstances in his life that make for sadness. Some people see only gloom in everything within them and around them. Others succumb to selfpity because of one particular happening in their lives, and they refuse to think of scarcely anything but that. Thus a person who has lost a beloved relative or friend by death can make the memory of that loss and the sorrow connected with it the focal point of all his thinking, and refuse to snap out of the sadness such thinking always causes. Thus a person whose marriage has failed can refuse to permit anything but the thought of his (or her) misery and loneliness to dominate his mind, until this leads, as will be shown below, to terrible sins in an effort to escape sadness. Ask yourself these questions, and answer them sincerely, if you want to know whether this first feature of self-pity is to be found in you: When I am alone, do I find myself thinking, most of the time, of my miseries, my ill-health, my unhappiness in marriage, my lack of success in business, my inability to have what most prosperous people have? Do I permit myself to think that I have been neglected and forgotten by God, or cruelly and unjustly treated by Him? Do I sum up my whole life by saying it has been nothing but a burden, and sometimes by saying, “I wish I had never been born?” Am I accustomed to look only at the hardships of my state in life, and to consider them too heavy to be borne? As a wife and mother, am I among those who consider bearing children and rearing children just an endless and unrelieved bore? As a husband and father have I got into the habit of considering the task of supporting and raising a family so grinding that I’m constantly wishing I were a free man again? Am I constantly comparing my lot in life with that of others, and then concluding that I’m worse off than practically everybody else? 2. Self-pity is marked by habitual failure and even refusal to think of, a) the things for which one should be grateful, b) the compensations and rewards that God has promised to those who suffer with resignation and cheerfulness. Since most of the time of the victim of self-pity is spent in thinking of his aches and pains, his miseries and his sorrows, he naturally cannot bring himself to think of the reasons he has for gratitude and joy. Self-pity is really a powerful weapon of the devil; he encourages it wherever he can because he knows that its victims will gradually lose all sense of gratitude to God, of penance for their sins, of hope for a reward in heaven, of appreciation for the good things God has given them on earth together with the pain He has allowed them to suffer. It is remarkable to notice what trivial things can sometimes blind the victims of self-pity to all the motives they have for gratitude and even joy. All human sufferings are trivial, of course, in relation to the joys of heaven. But sometimes you will find a fabulously rich man wallowing in self-pity because he cannot crash certain circles of society, or because somebody has been given an important office that he wanted. And sometimes people in middleclass circumstances, with much to be thankful for, make themselves wretched because they cannot step up to a higher social and economic level that some of their relatives have attained. They have so narrowed down their outlook that they can see nothing but some small thing that they want and do not have. Ask yourself these questions about this second feature of self-pity : Have I practically given up all thought of a heaven, where there will be no sorrows, and limited my outlook to the possible joys I can attain in this world, especially to those I do not possess? Do I ever thank God for my life as a free, immortal human being, endowed with many wonderful faculties and powers, and a glorious destiny in heaven? If someone reminds me of the things I should be grateful for, do I brush him off with such words as, “All that is worthless, because I suffer so much from what I don’t have?” Do I ever think of relating my sufferings to my sins, and thank God for having forgiven me, and for permitting me

to make some atonement for my sins? Do I never meditate on the passion and death of Christ with the realization that, for my sins, He suffered a thousand times as much as He asks me to suffer? Do I ever pray for the virtue of gratitude, and for the grace to overcome my tendency to self-pity? 3. Self-pity is marked by bitter resentment against others, who are held responsible for the sufferings one must endure. There is no self-pity without some resentment against God. Those who become its victims have lost all sight of the goodness, the mercy, the providence of God, and of His promises of a reward for every cross. Something of the attitude of the unrepentant thief who died on a cross beside our Lord is theirs; they may not express it in the thief’s words, but their self-pity is a way of saying like the thief, “Take me down from my cross, and then I will believe in you.” This resentment, against God usually overflows into bitterness against one’s fellow man. The victim of self-pity has a keen sense of justice, but a very narrow sense of justice, namely, as it should be practiced toward himself by others. More than that, you would think, to hear him talk, that he was the only one who was ever treated so unfairly and unjustly in the history of the world. “Why,” he says, “should I have to suffer all these things? What did I do to deserve such ill-treatment?” (The answer you are expected to assume is “nothing.”) “Why can’t I get a little justice in this world?” In its extreme form this becomes the persecution complex called paranoia, a mental disease that makes those afflicted with it imagine all sorts of plots and conspiracies against their happiness. The victim of self-pity is not necessarily mentally diseased; he does suffer, like everybody else in the world, slights, unkindnesses, mistreatment, injustices, perhaps, from others. But he has never grown up enough to see in these things a part of the pattern of every human life, an opportunity for charity and forgiveness, an occasion for doing penance for his own sins, a source of merit and increased happiness in heaven. Nothing but his own concept of perfect justice will rescue him from self-pity, and that he will never receive. As a result, the victim of self-pity makes a very unpleasant companion. His conversation, like his thoughts, centres around how much he is abused, how unjustly he is treated, how great is his—suffering. No one remains his friend who does not constantly sympathize with him and feed his self-pity. That is why he has few friends. Ask yourself these questions about this feature of self-pity : Is the word “injustice,” meaning the injustice of others toward me, frequently on my lips? Do I resent the fact that, while God seems to favour others with wealth, with popularity, with positions of prominence and power, He left me, who deserve more than these others, poor, forgotten, unrecognized? Do I resent the fact that God, society and those around me seem to have conspired to make the course of my life an unhappy one? Do I resentfully blame God and other human beings because I’m single and cannot find a good mate for marriage? Do I resentfully blame God and my husband or wife because I’m married, and have found marriage to be no bed of roses? Do I constantly complain and grumble about my sufferings, nag at those around me for not treating me more justly, repeatedly run down and criticize those whom I think to be more favoured than I am? Do I pout and bear grudges and refuse to speak to my family or friends for days, because I feel that they should suffer for their injustices to me? Answer these questions boldly, and only then say whether you are inclined to self-pity or not. III. How Self-Pity Wrecks One’s Life There is no important relationship in human life that is not in some way upset and ruined through self-pity. Consider how it affects the two most important relationships, namely, relationship to God, and relationship to one’s family.

1) Self-pity ruins one’s relationship to God. The reason is simple; it is because self-pity inevitably leads to sin, and sin makes one who was destined to be a friend of God His enemy. Make no mistake about it: there is a great degree of self-pity behind every mortal sin that is ever committed by a human being. All three features of self-pity described above are present there. 1) a concentration of the mind on the terrible suffering that will be involved in keeping a serious law of God; 2) failure to think of all the good things God has given and promised, that can be enjoyed without sin; 3) resentment against God and His Church for having made a certain law, and sometimes against God’s priests for preaching God’s law. The sinner may not say so in words ; indeed, he may say the very opposite in words, but the fact is that he so resents a law of God that he is willing to crucify Jesus Christ the Son of God by breaking that law. Here are examples of how self-pity leads to sin. The man and woman who have entered an invalid marriage, one that is the beginning of a life of habitual sin, first filled their hearts with self-pity before they took their fatal step. “We have a right,” they said, “to this happiness. God, with all His power and authority, has no right to deny us this. If we don’t live with each other as if married, life will be too lonely, miserable, intolerable.” And the longer they live in their bad marriage, the more they pity themselves at the thought of giving up their sins. They pity themselves, not Jesus Christ, hanging, bleeding, suffering, dying on a cross for just such sin, and dying in vain for them when they are not given up by the sinner. So it is with every serious sin—contraception, abortion, fornication, hatred, stealing, etc. First there is the build-up of self-pity, which blinds the mind to the rights and laws of the Creator, to the promised joys of heaven, to the pleading love of Jesus Christ on the cross; then follows the sin or the habit of sin. Maybe it’s because sinners pity themselves so much on earth that it is said they will, if hardened in sin till death, curse themselves forever in hell. 2). Self-pity ruins one’s relationship to one’s family. In every unhappy home; there will be at least one person who is a victim of self-pity. It may be the wife, who, when she learns by experience the full meaning of what she contracted for when she got married, decides that it is too much, it is unjust, and in self-pity refuses to accept God’s will for a good wife. It may be the husband, who, when the emotional love of courtship and early marriage has cooled off, starts pitying himself to the extent that he seeks escape from his duties as a husband and father. Sometimes, too, one partner to a marriage falls into self-pity because the other partner turned out to be less than perfect, or guilty of great neglect of duty and even of many sins. Such a one forgets the words uttered in the marriage ceremony, “I take you, for better, for worse.” These words were meant to ward off self-pity. They were like saying: “If things turn out worse than I expected in this marriage, indeed, if they turn out as bad as they can possibly be, I’ll accept it all for the love of God, and I’ll still save my soul, and try to save my partner’s soul.” However, homes continue to be wrecked: Because a husband pities himself for having to bother with children and to spend evenings with his wife, and takes to the tavern and late hours with the “boys,” and coming home half drunk. Because a wife pities herself for not being married to a richer or more successful man and makes things miserable for her husband because he does not rise to the heights of success. Because both husband and wife pity themselves for the awful burden they must carry in bearing and rearing children, or for the terrible sacrifice involved in practicing continence at various times when this is the only way of avoiding sin. It is not the children nor the continence that wrecks marriages; it is the self-pity into which the married let themselves fall in conjunction with these things. IV. Remedies for Self-Pity We offer these remedies for self-pity, without which this spiritual disease can never be cured. The first is humble and cheerful submission to God’s will. This means being able to say to oneself: “God is my Maker. He made me for Himself, which means for perfect happiness. He has a right to command me, and to do with me what He will. He could make my life a thousand times more difficult than it is, in view of the fact that He has heaven waiting for

me at the end. I want His will, not my own will, no matter how much it may hurt or how much it may cost me at times. I shall never complain of anything that is God’s will for me.” The second is confident dependence on God’s helping grace. This means being able to say: “Jesus Christ warned me that I would have to bear crosses in following Him, but He also promised me divine and miraculous help to carry them cheerfully if only I would pray for it. In every temptation to pity myself because of the crosses that come my way, I’ll turn more eagerly to prayer, to the Mass, to the sacraments, through which I know I’ll receive the grace to do God’s will and carry the crosses that He sends.” The third is personal devotion to the passion and death of Jesus Christ and His Immaculate Mother as the Mother of Sorrows. All the sufferings of ordinary human beings, even those of martyrs who are tortured for their love of God, are small in comparison with those of Christ and His Mother. This is because no ordinary mortal man has the capacity for suffering that Christ had, nor even that which was given to His Mother. The one thing to be remembered in order to escape self-pity is that the sufferings of Christ and His sinless Mother were willingly accepted for every human being in the world. How little are one’s own in comparison! How can anyone wish to add to those sufferings by committing the least sin out of self-pity? Imprimi Potest; John N. McCormick, C.SS.R. Provincial, St. Louis Province, Redemptorist Fathers Oct. 14, 1959 Imprimatur: St. Louis, Oct. 19, 1959  Joseph E. Ritter Archbishop of St. Louis ********

Men, reduce your cancer risk and get your tests to find cancer early. Take control of your health and get regular cancer screening tests: • Colorectal cancer: Beginning at age 50, talk to your doctor about the testing option that is best for you and have regular testing. • Skin cancer: Have a skin exam during your regular health check-ups. • Prostate cancer:

Reducing your risk for cancer and getting regular cancer screening tests to find cancer early give you the best chances for staying well and living a long life.

Take control of your health and reduce your cancer risk by making healthy lifestyle choices: • Stay away from tobacco. • Stay at a healthy weight. • Get moving with regular physical activity. • Eat healthy with plenty of fruits and vegetables. • Limit yourself to no more than 2 alcoholic drinks a day. • Protect your skin from the sun. • Know yourself, your family history, and your risks. • Have regular check-ups and cancer screening tests.

Visit or call 1-800-227-2345 to learn more about reducing your risk of cancer.

©2009, American Cancer Society, Inc. No.005349 - Rev. 08/12 Models used for illustrative purposes only.


eginning at age 50, talk with your B doctor about the benefits and harms of prostate cancer testing, then decide if testing is right for you.


I f you are African American or have a close relative who had prostate cancer before age 65, have this talk with your doctor beginning at age 45.

Motivation Motivation is probably the single most important factor which determines how successful any lifestyle change will be. It is the driving force that gives us the will power to accomplish tasks and succeed in reaching goals that we set for ourselves. Motivation levels can vary from day to day and can change based on many factors. In a weight loss scenario, motivation will help to maintain an exercise program along with controlling our eating patterns. The strength of your individual motivation will determine how successful you are in your quest for weight loss. By entering this weight loss contest, you have taken the action step to start to change yourself in a positive direction by improving your present and future health, feeling better and more confident about yourself, and being able to enjoy a more active lifestyle. This handout will provide a general blueprint to accomplish some positive changes.

Healthy Eating Tips     

Get yourself into a positive healthy eating mind set Set realistic goals with a reward system Get control of your eating schedule, serving size, and total daily intake (The American College of Sports Medicine states that females should not go below 1200 calories per day and males never below 1800 calories per day – and that these intakes are extremely low) Use available tools – trainers, your support team, the internet, doctors, etc. Learning to control hunger

A positive healthy eating mind set is important for success because it not only puts weight loss in a positive light, but also gives reinforcement to the premise that losing some weight will improve your overall health. Goal setting is always important in lifestyle change because it gives you a way to measure progress and make adjustments as you get closer to your end results. Rewards built into a program also encourage you to continue making progress in a positive direction. Control is probably the best way to be successful in a weight loss program. There is control in portion size, in trying to maintain a realistic eating schedule, keeping track of total calories eaten in a day’s time, and making sure to schedule time during the day for exercise. Realizing that you have tools available to you through trainers and other professionals along with a close support network of family and friends can also aid in your quest for success in a weight loss program. Just being aware that you are not alone in your attempt to conquer the weight loss situation can help you maintain your motivation levels and help you avoid setbacks.

All of these tips can help you design success into your program and move you in a positive direction towards the goals that you have set for yourself. Learning to control hunger pains may be necessary to lose weight consistently. Hunger is our body’s natural way of telling us that we need nutrients. Hunger pains can cause an overwhelming desire for food, but hunger does not give us any indication of how much energy we have consumed and with so many high calorie foods available on the market, we often consume more energy than is required and gain weight. There are some proven ways to keep your appetite under control and reduce hunger pains.      

Include some protein foods at each meal which will suppress appetite and reduce hunger pains Do not eat simple sugar foods alone, make sure that they are mixed with a meal Eat small meals more frequently (e.g. 3 small meals + 2 nutritious snacks ) Consume high fiber foods in each meal to feel satisfied and full Increase water/fluid intake Add daily activity and regular exercise to help control hunger and food intake

Exercise A key ingredient to any successful long term weight loss program is a regular exercise regime. It is important to remember that exercise is improving your health and fitness level and along with adding fully functional years to your life. Exercise also has many psychological benefits including renewed confidence and self esteem. Regular exercise enables you to perform everyday tasks with less effort and fatigue and generally enhances the body’s ability to recover from everyday stress and actual injury should it occur. Along with the calorie burning properties of exercise, breathing and cardio-vascular functions are improved and most people who exercise sleep better than those who do not exercise. Here are some facts about calorie burning with exercise.  Calorie burning is higher when exercise is performed longer  If exercise is performed at a faster pace, more calories will be burned  The number of calories burned increases as the intensity of the exercise is increased  The heavier the individual performing the exercise the more calories that are burned  The more lean muscle weight an individual possesses, the more energy that is burned at rest  Fitter people tend to burn more fat calories during exercise Exercise forces the body to adapt to higher levels of physical fitness and develops a greater demand for calories for energy. You can only improve your fitness by challenging your body to perform at higher levels, but this must be a gradual process because too much too soon can shock the nervous system into an over trained state and can lead to injury. For an over trained individual, the feeling of tiredness will reduce motivation for further exercise sessions. It is a good idea to get professional advice when starting an exercise program and always consult your doctor before you start an exercise or nutrition program.

Lifestyle Issues Many people have developed habits over time that can have a negative effect on any weight loss effort. Habits formed over the years may fuel certain behaviors which limit the capacity for positive action and cause a breakdown in motivation. 

 

Work – Work related stress or boredom can cause some people to take refuge in food. Some jobs are sedentary and require very little activity except sitting all day. Eating large portions at restaurants and fellow employees bringing high sugar snacks for the group can sabotage any weight loss plan. Home – Too many families eat a high fat/high sugar diet at home. One person cooks the meals and family members feel pressure to eat all of the food to please the chef. Sometimes this results in large portions and second helpings which can ruin a good nutrition plan. Also the availability of high sugar/high fat snacks can lead to problems. The stress of family life can lead to binge eating or drinking excessive alcohol which will cause any plan to fail. Social Life – Drinking alcohol and eating at restaurants with large-low nutrienthigh calorie meals can lead to weight gain. General Habits – People who have constant cravings for sweets and/or chocolate and lead a very inactive life tend to gain weight. Eating in a hurry at convenience or fast food restaurants instead of using fresh natural ingredients for meals can cause weight to increase. Those who have recently stopped smoking cigarettes usually gain some weight.

The list above could be endless and depends on an individuals own circumstances. Take a good look at your own lifestyle and try to identify some habits that you need to change. To start, try to choose a habit or habits that will be relatively simple to change or delete so that you establish a pattern of success as you move on to some of the larger and more difficult habits that are slowing down your progress. Remember that lifestyle change is difficult and may take a few attempts before you get it right, but taking action to change will eventually result in positive changes in your lifestyle.

Attachments -

List of handy tips for any weight loss program


Portion size information


Activities by level of intensity

Handy Tips for Any Weight loss Program 

Never nibble between meals, if you feel the need turn to fruits and/or vegetables

Try not to buy “goodies” when shopping

Try not to grocery shop when you are hungry

Eating food slowly has the effect of making you feel satisfied sooner helping you to consume less calories

Eating a well balanced diet helps to maintain health and energy levels so that you can exercise with more vigor

Experimenting with natural ingredients, herbs, and spices may surprise you with the difference it can make

Try to eat your main meal towards the middle of the day and your last meal or snack should be a small portion and low in calories

If you must indulge, do so after an aggressive exercise session as a reward and do not make it a habit

Try to reduce your intake of refined sugar and refined flour products and substitute whole grain products whenever you can

Try to avoid the use of sauces, dressings, and gravies as much as possible

Consume more fiber

Try to avoid fried foods. Opt for baked, boiled, steamed or grilled instead.

Try to cook without adding butter, margarine, or oils.

Try to choose lean cuts of meat and keep portions at @ 3 ounces per serving

Try not to consume more than 3 eggs per week or eliminate the yolks or use a low cholesterol substitute

Buy fresh fruit or fruit canned in natural juices rather than sugary syrup

Always try to start your day with a healthy breakfast to start your metabolism, give you energy, improve brain function, and avoid cravings between meals Handy Tips for Any Weight Loss Program

Try to choose low fat dairy products and substitute herb seasonings for rich sauces and gravies

Drink more water and choose low calorie soft drinks an unsweetened fruit juices

Remember that alcohol contains lots of calories and should be used in moderation or not at all in a weight loss program (12 oz. of beer = 150 cal./ 1 oz. liquor = @ 115 cal )

A good place to start is to reduce your total daily caloric intake by 500 calories per day ( Keep in mind that women should never go below 1200 and men below 1800 calories per day)

Set Goals – make them realistic, achievable, and short term so that you start to build in success to you program.

Try to develop a support group by communicating your plan to friends and the people that you live with

Keeping a food and exercise diary is a great behavior modification tool

Positive long term lifestyle change is more effective than short term fad diets for successful weight control

Use the fit of your clothes or look in the mirror to judge changes in the way you look – Try not to get hooked on weighing yourself everyday as a gauge of successor failure

A regular exercise program is important, but safety and avoiding injury is always the priority - Professional help is available through the RTD Wellness staff if needed

Always maintain your positive mental attitude and remember that nobody is perfect – setbacks are perfect learning tools when used effectively

Try to find a way to enjoy the lifestyle change process – reward success because each positive step gets you closer to your ultimate goal

Real Life Portion Size -

(see for additional information)

Cooked vegetables – size of the palm of your hand Grilled fish – size of your checkbook Chopped fruit – size of a tennis ball Apple, orange, pear – size of a baseball Potato – size of a computer mouse Bagel - size of a hockey puck Pancake – Size of a CD Rom( Steamed rice, pasta – size of a cupcake wrapper Cheese – size of a pair of dice 1 oz. of meat – size of a matchbox 3 oz. of meat – size of a bar of soap


8 oz. of meat – size of a thin paperback book

Activity Levels by Intensity Low Intensity Walking slowly Golfing with a cart Swimming very easily Gardening Bicycling very leisurely – with coasting Dusting or vacuuming Light stretching exercises Medium Intensity Walking briskly Golfing without a cart Recreational swimming Mowing level lawn – self propelled mower Recreational doubles tennis Bicycling on level ground – always pedaling Scrubbing floors or washing windows Light weight lifting High intensity Racewalking, jogging, or running Swimming laps Mowing lawn with hills – push mower Singles tennis Aggressive bicycle riding, racing or going uphill Moving or lifting furniture Aerobic circuit training


Breast Cancer in Men Do men get breast cancer? Breast cancer in men is rare, but it does happen. After all, men have breast tissue. The overall ratio of female to male breast cancer in the U.S. is 100 to 1.1 Although it sounds like a small number, 2,190 men are expected to be diagnosed, and 410 are expected to die from the disease in the U.S. in 2012.1 Common symptoms of male breast cancer: • a lump in the chest area • skin dimpling or puckering • nipple changes Because breast cancer is much more common in women, many men do not realize they can develop this disease. This can delay diagnosis and as a result, some cancers are not found until they have progressed to a later stage. However, when cancer is found at the same stage among men and women, the survival rates are similar. Because the male breast is much smaller than the female breast, it is more likely the disease will spread to the chest wall. For this reason, it is important to find the cancer early for successful treatment. See your doctor right away if you have any lumps or changes in your chest area. 1 American Cancer Society, Cancer Facts & Figures 2012

A man’s risk Known factors that increase your risk of breast cancer include: • a genetic condition such as Klinefelter’s syndrome that is associated with high estrogen levels • family members (male or female) with breast cancer, especially with a BRCA2 mutation • chronic liver disorders, alcoholism and obesity • getting older

For more information, call Susan G. Komen for the Cure® at 1-877 GO KOMEN (1-877-465-6636) or visit

How do I know if I have breast cancer? The steps used to diagnose breast cancer in men include a complete medical history, clinical breast exam, mammogram and biopsy. The types of breast cancer found in men are the same as those found in women, as are the stages and patterns of how the disease spreads. Thus, treatments for breast cancer in men are the same as for women. It generally involves some combination of surgery, chemotherapy, radiation therapy or hormone therapy. The main treatment for male breast cancer is mastectomy. A mastectomy is a surgical procedure to remove the breast with the cancerous tumor. Lumpectomy (also called breast conserving surgery) is rarely used because of the small size of the male breast. Some men may have radiation therapy following surgery. Since most male breast cancers are hormone receptor-positive, tamoxifen is usually the first hormone therapy used. Depending on the stage of the cancer, chemotherapy may be given before hormone therapy begins. For more information, please refer to the fact sheets on Breast Cancer Detection and Breast Surgery.

Resources Although breast cancer is rare among men, information and other resources are available to help men with breast cancer. The organizations listed below will help you get the information and support you need. Susan G. Komen for the Cure® 1-877 GO KOMEN (1-877-465-6636)

Asking the right questions When first diagnosed with breast cancer, many men are in shock. After all, breast cancer is a women’s disease, right? No its not. Do not let the surprise of this diagnosis distract you from the seriousness of this disease. It is very important for you to ask questions and gather as much information as you can in order to make informed decisions about your treatment. Here are some questions to ask your doctor: 1. What type of breast cancer do I have? Is it non-invasive (cancerous cells still within the area in which it started and has not spread to nearby tissue) or invasive (cancer has spread into surrounding breast tissue)? 2. What is the stage of my cancer? 3. What treatments are appropriate for my type of cancer? Which one do you recommend and why? 4. How can I prepare for treatment? What side effects should I expect? What should I report to you? 5. What is my prognosis (expected outcome)? See our full series of 14 Questions to ask the Doctor at

American Cancer Society 1-800-ACS-2345 Y-Me™ 1-800-221-2141 (English) or 1-800-986-9505 (Spanish)

Related fact sheets in this series: • Breast Cancer Detection • Breast Surgery • Treatment Choices — An Overview

The above list of resources is only a suggested resource and is not a complete listing of breast health and breast cancer materials or information. The information contained herein is not meant to be used for self-diagnosis or to replace the services of a medical professional. Komen for the Cure does not endorse, recommend or make any warranties or representations regarding the accuracy, completeness, timeliness, quality or non-infringement of any of the materials, products or information provided by the organizations referenced herein. ©2012 Susan G. Komen for the Cure. Item No. KOMEED007800 5/12

Souls of Black Men African American Men Discuss Mental Health The Black Mental Health Alliance for Education and Consultation, Inc., invited a group of African American men to share their thoughts and experiences with regard to mental health. This fact sheet represents their voices – uncensored and unscripted. What they have to say is honest, heartfelt, and at times, unsettling. More important, their voices are ones that, taken together, are incredibly strong and courageous. Their comments point to the deep rooted, systemic issues that underlie the mental health problems faced by African American men. These problems related to the social environment, to the availability of services, and the way treatment is offered can no longer be ignored.


Mental health is a taboo subject for African American men. In general, there is strong stigma associated with mental health problems and illnesses. Issues related to culture, masculinity, and the socio-political environment keeps men (and others) from tackling problems related to mental health.

“We are not supposed to seek help for our mental illness.” “There is still a lot of stereotyping of black men in all of the medical professions.” “We have a problem asking for help-especially from folks who we think are the reasons for our mental illness.”

“We are responsible for our mental health, but we need help and support.” “No Black Man in America is ever mentally healthy.” “Who really, really gives a damn about the Black man in America?”

Scope of the Problem More than one in four adults experience a mental health or substance abuse disorder in any given year. Yet only a small percentage of those affected will be properly diagnosed and treated for their disorder. For African American men and their families, the consequences of neglected mental health needs are devastating – • 7% of African American men will develop depression during their lifetime-this is likely to be an underestimate due to lack of screening and treatment services. • African American men have death rates that are at least twice as high as those for women for suicide, cirrhosis of the liver, and homicide. • From 1980 to 1995, the suicide rate for African American male youth (ages 15-19) increased by 146%. Among African American males aged 15-19 years, firearms were used in 72% of suicides, while strangulation was used in 20% of suicides. • For African American men, especially in urban areas, the abuse of alcohol and its consequences appear more grave when compared to statistics for white men, white women or African American women. Finding care that is affordable, respectful, and accessible is a major challenge for African American men. There is a dearth of providers of color and culturally competent providers. Lack of insurance coverage and inadequate means of financing care often leads men to forego care.

“After they told me, in their way, that I had a mental disorder (after one session) and after only one conversation, I never went back. They didn’t care and neither did I.” “If they don’t try to understand you and to step into your shoes, they can never get the diagnosis right. I really felt rejected and unworthy of help and support.”

• African Americans account for approximately 12% of the population, but they account for only 2% of psychiatrists, 2% of psychologists and 4% of social workers. • Only 1/3 of all Americans with a mental disorder get care. The percent of African Americans receiving care is half that of non-Hispanic Whites. • African Americans are less likely to be treated with medications, especially newer medications that have lesser side effects, than Whites. When they do receive medications, they often receive higher dosages leading to more severe side effects. The cost of mental disorders extends beyond the individual to his family, community and ultimately society. With appropriate outreach and treatment, these financial and non-financial costs are avoidable. • The burden of mental disorders, specifically depression costs $43 billion annually. Absenteeism and lost productivity in the work place cost $23 billion per year. • When mental disorders aren’t treated, African American men are more vulnerable to incarceration, homelessness, substance abuse, homicide and suicide.

What’s Behind the Problem Besides the physical factors that contribute to mental disorders are a host of social factors that create a negative environment for African American men. On a daily basis, the black man has to deal with racism, inequality, and economic oppression while trying to care for himself and his family. Dealing with this harsh reality can lead to increased depression, frustration, low selfesteem, and feelings of hopelessness. This reality must be changed.

“Racism has caused many of us to believe we don’t count and that our needs are not important.” “Even when we do everything right and play by all of the rules, we still don’t get the respect we deserve, and that is very, very stressful.” “How would you feel if you thought everyone around you was afraid of you, or thought you were getting ready to do something illegal?”

“In this society, the Black man feels he can never rest, he can never relax, or just be himself.” “Many of us have developed a ‘What difference does it make’ attitude. Racism has forced a lot of Black men to sit on top of their pain. They feel there are very few outlets to share their feelings of frustration with the system.” “When we (Black men) don’t feel we can provide for our families or protect our children, we feel worthless, depressed and we begin to turn on each other. This society only values what you do and not who you are.” “In this society, many of us feel alone. Who can we turn to?” • African American men with higher earnings and higher education are less at risk for depression. Black males who report no earnings have increased susceptibility for depression. • Poverty, racism and the impact of past trauma (particularly violence) are the primary contributing factors to the mental health disorders of young African American men. • Young blacks are more likely to commit suicide after an altercation or perceived victimization by institutional authorities such as the police, criminal justice system, school officials, landlord or welfare department. • Among African Americans, especially males, the possibility of "being someone", making a significant contribution to society, and attaining basic respect and self esteem is seldom a reality, predisposing them to suicidal and homicidal acts of destruction.

Healing Individuals who are fortunate find a way toward healing and treating their mental disorders. Ultimately, it must become a right of every individual to be able to access the services and care so that he may be able to fulfill his destiny and to be able to contribute fully to his family and his community.

“ I had no choice. It was a life or death situation.” “ I thought about my children and made a decision to seek treatment.” “ I wanted to feel like I could overcome something on my own.” Prevention Early intervention is critical. Outreach must be tailored specifically for African American men and health education must be delivered by trusted messengers. • Develop and support mental health promotion/intervention initiatives that are specifically geared to African American males. • Develop early intervention strategies for men who are vulnerable to environmental and psychosocial factors that predispose them to self-destructive behaviors. • Suicide prevention efforts should be evidence-based and comprehensive enough to address the complex dynamics of suicidal behaviors.

Community and Provider Education/Service Delivery Mental health services that treat African American men with understanding, respect, and dignity are important to ensuring their health. Providing mental health services requires all segments of community to become involved (e.g., faith-based institutions, behavioral health agencies, and the criminal justice system).

“The treatment center was very black male friendly.” “More men support groups are needed to help men with the healing process.” “There needs to be a serious media education and awareness campaign about mental health just for Black men.” “We need a good list of Black mental health professionals who understand the plight of Black men in this country and who will not prejudge us, but who will listen to our pain and feelings of frustration.”

“We need more opportunities to express ourselves openly without feeling like we will be perceived as being weak.” “More sensitive mental health counselors and folks who are sincere and who are not quick to judge Black men.” “We need a watchdog organization to help determine which services for treating Black men are the best and most effective.” • Conduct stigma awareness training at faith institutions, community organizations, and primary care settings. • Educate providers on the identification, diagnosis and treatment of mental health issues for African American men. • Support academic-community partnerships that focus on making academic health training and the delivery of health services culturally competent. • Increase awareness of connections between chronic diseases and mental health. • Improve referral and follow up mechanisms from the criminal justice system to community-based organizations, mental health facilities and substance abuse treatment systems. • Formal and informal systems of help must be created that will provide Black men with opportunities to congregate and talk over problems they feel they cannot mention to most people. • Black institutions, community leaders and health professionals must encourage and promote participation and involvement of Black men in both traditional and non-traditional institutional structures, groups and relationships (i.e., churches, family activities, fraternities, health retreats, group therapy, etc) within the African American community that may offer cooperative and self-help approaches to stressful situations.

Policies In order to improve the health of African American men, the entire community must become more involved in the political process. Policies and programs are developed as a result of public pressures in this society.

• African American men must make community, state and federal officials aware of their unique mental health issues (e.g. barriers to mental health services) by participating and testifying at public hearings, demanding support from public health agencies and writing to their elected officials and media. • Community-based prevention efforts targeted towards reducing destructive behavior, such as drug or alcohol abuse, must be supported. • Institutional and individual racism must be recognized and addressed. • Policies that bring about social justice and promote equity and equality must be supported and enforced to allow African American men (and indeed all individuals) the opportunity to fully care for themselves and their families.

Research Data and information is needed at both the local and national level so that evidenced-based interventions and treatment can be provided. • Increase the representation of people of color in the fields of suicidology and epidemiology in order to develop more effective interventions.

Cobbs, P. M. & Grier, W. H. (1968) Black Rage. New York, Basic Books Department of Health (2001) Mental health promotion with black and minority ethnic groups. Retrieved from www. Gary, F. A., Scruggs, F. C., Yarandi, H.N. (2003) Suicide among African Americans: reflections and a call to action. *Issues in Mental Health Nursing (24), 353-275. Joe, S. & Kaplan, M. (2001) Suicide among African American Men. Suicide & Life Threatening Behavior (31), 106-121. Mental Health: A report of the Surgeon General (1999) US Department of Health and Human Services. Office of the Surgeon General, SAMHSA. Mizell, A. C. (1999) Life course influences on African American men’s depression adolescent parental composition, self concept, and adult earnings. Journal of Black Studies, 29 (4),467-490. The National Depressive and Manic-Depressive Association Consensus Statement on the Undertreatment of Depression, (1997) Poussaint, A. F. & Anderson, A. (2000). Lay My Burden Down. Cambridge: Harvard University Press.

• Strengthen the evaluation of mental health promotion projects for appropriateness, impact and effectiveness.

Rich, J. A. (2000) The Health of African Men. The Annals of the American Academy, 569, 149-159.

• Give more attention to the expression of mental disorders in African American men in order to develop the knowledge and skills necessary to understand and treat these symptoms.

Authors: Tracee E. Bryant, MPH, CHES, Black Mental Health Alliance for Education and Consultation, Inc, Marguerite Ro, MPH, DrPH, Columbia University, Richard A. Rowe, MPA, The African American Male Leadership Institute, Inc.

• Support mentoring initiatives that offer young men, social support, high self esteem and employment/ educational opportunities. • Fund research to increase our understanding of suicidal behavior among young African American men to develop a more comprehensive profile of those at high risk for early intervention.

“We need to get to [reach] more young Black boys before they become men, and help them work through a lot of ‘stuff’ and feelings of isolation.”

Black Mental Health Alliance for Education and Consultation, Inc. The primary mission of the organization is to provide and promote a holistic, culturally relevant approach to the development and maintenance of optimal mental health for African Americans and other people of color. The Mental Health of African American Men Fact Sheet, a Community Voices Publication, was funded by the W.K. Kellogg Foundation. Opinions and conclusions expressed in this publication are those of the author(s) and do not necessarily represent those of the W.K. Kellogg Foundation.

References CV: 4M/LM ITEM # 555 July 2003

Centers for Disease Control and Prevention. 1998b. Suicide Among Black Youths-United States, 1980-1985. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and Prevention.

For more information, visit our web site at: