5 A DAY CSA

To help the new and sleep deprived parents, for  the  first few  months I became personal chef to Siju's father , big sister and  ,especially Siju's mom, Chima, to help her produce the healthiest breastmilk possible. This experience  reinforced my belief that most parents, with children, especially the parents of newborns, need the support of their extended family and friends. Baby showers,  and gender reveal parties are fun, but in  most countries around the world, grandparents, aunts, uncles and other functional members of the village continue to support  new parents with  meals and household chores.

Cooking for my growing family has been a joy, an opportunity   to cook familiar and new recipes, and an opportunity to taste and learn about new foods. Friends and family    generously contributed fresh, homemade meals which were greatly appreciated. From egusi soup to  Chapman cocktail, I became familiar with more and more traditional Nigerian cuisine - all packed with spices, antioxidants, lean meats, fish, leafy greens and vegetables.  

While the  Mediterranean diet has been extensively researched and promoted as the gold standard for a healthy diet, more research is needed into the diets from other parts of the  globe. After enjoying so many foods from Nigeria, Sierra Leone, Togo, Senegal and Liberia, foods filled with leafy greens, complex carbohydrates and spices, the African Heritage Diet, especially beneficial for the lactose intolerant among us, hits the mark when it comes to flavor and meeting the nutritional needs of children and adults.

Especially the vitamin folate.

Folate, Vit B9, also known as folacin, is critical for cell growth, especially in early pregnancy to decrease the risk of neural tube and birth defects.  One cup of spinach contains almost 100 mcg of RDA of the recommended 400 mcg  for men and women over 19 years of age. Pregnant and breastfeeding persons require 600 mcg and 500 mcg , respectfully. With a side dish of 1/2 cup of the New Year's favorite, black-eyed peas ,  another 100 mcg of folate  is added to your plate.

While the term "African Heritage Diet " references a vast continent with a diverse history of people and cuisines, a common finding  is the presence of complex carbohydrates - cassava, plantain, cocoyam, yucca, millet, sorghum and maize. The metabolism of  these fiber rich foods stimulates the growth of  beneficial bacteria in the  gut microbiome, and produces  butyrate, an energy source for  colon cells. Ongoing  lab and clinical research increasingly notes the benefits of fiber rich diets for beneficial bacteria growth and possible  colon cancer  prevention. 

The foundation of the African Heritage Diet  also includes  a variety of green, leafy vegetables  like malabar spinach, avuvo, jute leaf, sweet potato greens, amaranth and water leaf. Green leafy greens provide the daily vitamins, antioxidants and micronutrients but the culinary skills   of the  gifted hands that   prepare dishes like  Liberian potato greens, efo riro,  groundnut stew, or malabar spinach  and  black-eyed pea curry, make eating your daily vitamins simple.

A recent study noted that over half of U.S. 1 to 5 years of age children don't eat one vegetable daily and 30% didn't eat a fruit daily. The increasing numbers of  children  diagnosed with hypertension , Type 2 diabetes , obesity and NAFLD-nonalcoholic fatty liver disease- is fueled by diets packed with sugar/sugar substitute beverages, energy drinks, ultra-processed foods and calorie rich/nutritionally poor meals from  restaurants,  corner stores, convenience stores and vending machines.

For 5 A DAY CSA, 2023 will be the year where we explore recipes that embrace the traditional foods of Africa with a focus on West Africa, in particular. With our  harvest of sweet potato greens, okra, spinach, malabar spinach, avuvo, jute leaf , Paul Robeson heirloom tomatoes and hot peppers, this year promises to be a  year that you won't want to miss.


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2021 has been an eventful year. From the loss of my 95 year old father to the birth of my first grandson, reminded me of the Maze song, Joy and Pain. Gratitude has been the recurring message that I will take into the New Year.

I will be forever grateful that my father lived 95 years and lived his life on his terms. He  lived his early life on a cotton farm in  Paris, Texas, as the youngest of 10 children. His parents, Julia and James Reese, moved from Wedowee, Alabama along with other families to Texas to find better economic opportunities and a safe environment to live and raise a family. Despite the   violent history of Paris, Texas ,  my grandfather  and uncles  each purchased  100 acres of land where they grew, and harvested cotton along with cattle, pigs, chickens and vegetables.

He   often spoke about his father slaughtering a hog on the coldest day of winter to place in the smokehouse and  his favorite part of that day,   fresh pig liver roasted on an open fire. On Saturdays, he and his father traveled into town to pick up the Chicago Defender and Pittsburg Courier and also, eat a hamburger. I also remember my Dad sitting in his rocking chair eating and enjoying a southern classic- a tall  glass of buttermilk and cornbread. Each spoonful reminded  him of his mother who prepared the dish with fresh buttermilk.

Like many other farming families of that time, my grandparents practiced regenerative agriculture before it was "newly discovered". Any food waste fed the compost pile or farm. animals. Canned vegetables, smoked meats and fresh fish provided food security throughout the year for my uncles and aunts. 

But life on the farm was hard and not my father's passion; education and reading were. The study of history was the  passion of  my father and grandfather, and as soon as he was eligible, he  left the farm to join the army. As a veteran, the  GI bill helped him attend Wiley College  as a student and then a faculty member.  In  1963,  he completed his Ph.D. in history from the University of Southern California. After completing his Ph. D, he returned to Texas and  joined the faculty of Texas Southern University  in Houston, Tx.   ultimately became the chairman of the history department. After retirement, he taught part time at TSU while also enjoying his daily walks,  and conversations with former colleagues.

If only there were a heart shaped herb for the shining light that briefly graced the Earth.

The shock and devastating loss of actor Chadwick Boseman at the age of 43 from colon cancer is still unbelievable. His  journey began in South Carolina with a pivotal stop at Howard University and then  on to Hollywood where his leading roles in 42, Get On Up, Marshall,  Civil War, Black Panther , 21 Bridges and Da 5 Bloods  will live forever in our collective memories and on screens big and small. His portrayal of the Marvel superhero Black Panther,King  T'Challa  of Wakanda, along with a  cast of exceptional actors, delivered a self reflective, dignified, historic performance from a man described by many as humble,  courageous, disciplined ,multitalented and regal . 

Colon cancer is the third most common cancer in the US, the second leading cause of cancer deaths,  and  for an unknown reason, rates are increasing in younger adults with a disproportionate burden on African -Americans. African Americans continue to have the highest incidence and mortality rates from colon cancer with ongoing research to understand the predisposing factors.  Age >50, genetics,  inflammatory bowel disease such as ulcerative colitis, family history of colon polyps and cancer, and  specific lifestyle factors all increase the risk for  precancerous colon polyps and colon cancer.

Lifestyle risk factors - tobacco , alcohol use, obesity , lack of physical activity, low fiber, high  fat and processed meats -are also contributing risk factors for colon cancer. After colon cancer is diagnosed, an increased fiber intake may increase survival rates. Fiber rich foods- vegetables, food and whole grains- can all  help  maintain an ideal weight and lower your risk of colon cancer.  The benefits of fiber along with adequate water intake are well known. Soluble fiber helps maintain a sense of fullness  and satiety while insoluble fiber aids in food transit through the gastrointestinal track. 

The diagnosis of colon cancer has evolved over the years with a new  home screening option to detect blood  and abnormal DNA in a stool specimen- a sign of precancerous  colon polyps and cancerous colon tumors. Cologuard  is a home screening test  that detects blood and DNA from  precancerous  and cancerous polyps  and tumors.  A virtual   colonoscopy is a radiographic study that uses a CT scan  and X-ray images to  recreate 3D images of the colon for review by a radiologist.  The gold standard screening and diagnostic test for colon cancer is a full colonoscopy  which offers a direct view of the colon and the possibility for colon polyp removal and biopsy.  A colonoscopy is  typically performed  by a gastroenterologist in an outpatient center under intravenous sedation; in  99% of  cases you will not remember any of the procedure. 

What age should you undergo a screening  colonoscopy or home screening? Symptoms such as change in bowel habits, noticeable blood in the stool, on toilet paper or in the toilet, family history of colon cancer and the presence of inflammatory bowel disease all warrant a discussion with your primary care physician and possible referral to a gastroenterologist. Self-advocacy  with your physician and, in some cases, your insurance company is a necessary skill to navigate the  current US healthcare maze. Colonoscopy screening is recommended at age 45 by the American Cancer Society for those without symptoms or increased risk factors. A  screening colonoscopy is  then recommended every 3 years if there are no increased risk factors. 

If there is a family history of colon cancer, screening colonoscopy is recommended at age 40 or 10 years younger than the age of diagnosis of your family member according to the American Cancer Society.. A colonoscopy is may also be recommended based on symptoms, physical exam findings, physician recommendation, and other individual risk factors. 

Recommendations  for colon cancer screening can change based on risk factors and symptoms and physical exam findings.  Once a diagnosis is made, the cancer is staged based on whether it is localized to the colon , Stage 1, spread to the colon wall, Stage 2, spread outside the colon wall , Stage 3  spread to the lymph nodes and  Stage 4, spread to distant organs and tissue. 

Colon cancer treatment varies with each patient and each stage of the cancer. In the 21st century, specific tumor markers can help oncologists determine the best course of chemotherapy if needed. Life after a diagnosis of colon cancer varies depending on the stage but a survivorship care plan can help outline recommended tests, appointment, lifestyle changes, and understand possible treatment side effects. 

Nourish Well. Eat more veggies, fruit, whole grains like barley, oatmeal, brown rice, nuts and seeds. Move more. Learn about the health of other family members and share information that may be helpful.Develop a plan to quit smoking. Limit alcohol usage. 

Below, Dr. Rachel Issaka, a gastroenterologist at the Fred Hutchinson Cancer Center  at the University of Washington, discusses the increasing incidence  of colon cancer in Black Americans and the importance of colon cancer screening.