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Featured Article: Reading as a Subversive Act: Libraries as the Guide to Liberation

Frederick Douglass was born a slave in Maryland in the year 1818 (+1895). He wrote three accounts of his life. In each one he described how he learned to read and write. As a boy about the age of eleven, he was sent from one slave-holder on an extensive plantation on the eastern shore of Maryland to another slave holder and his wife in Baltimore. Read Full Story | Print Version

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 NBCC : Black Health & Wellness

Live Life "Like It's Golden"
Tips for Keeping Your Health in Check


Fruits contain 15 grams of carbohydrate and 60 calories. 2-4 servings daily.


One serving equals:
1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1 cup Fresh melon cubes
1/8th Honeydew melon
4 ounces Unsweetened Juice

Lean Protein choices have 55 calories and 2-3 grams of fat per serving. 2-3 servings daily.


One serving equals:
1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese

* Limit to 1-2 times per week


Starches contain 15 grams of carbohydrate and 80 calories per serving. 6-11 servings daily.


One serving equals:
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced calorie or "lite" Bread
1/4 (1 oz.) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
3/4 cup Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Legumes (dried beans, peas or lentils)- cooked
1/2 Pasta- cooked
1/2 Corn, sweet potato or green peas
3 ounce Baked sweet or white potato
3/4 ounce Pretzels
3 cups Popcorn, hot air popped or microwave (80% light)

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