SavvyHealthGirl's Blog

Every year, an estimated 13 million babies are born too soon and too small. More than a million of these tiny babies do not survive. Premature birth is a big problem in the United States. In other parts of the world, where hospitals and health providers may be ill-equipped to care for preemies, or the nearest hospital is days away, the problem is even more serious.

This blog is dedicated to one of my favorite little girls Maiya, who lights up a room every time she walks in, makes you laugh hysterically and has more personality at the ripe age of 4 than most adults I know. She is truly a fighter, strong willed and very determined. Much like she was on the day she was born.

Maiya was born 8 weeks premature with underdeveloped  organs, a lot of hair and so small that I could literally hold her in one hand. Her mother, one of my best friends, spent weeks at the NICU, waiting to hear the words from the doctor — “You can take her home.” When that day finally arrived, we were all overjoyed with an enormous amount of faith that Maiya would grow strong and develop into the amazing little girl she is today. My girlfriend did everything she thought was right — early prenatal care, healthy diet, no smoking, no drinking, etc. But we also know that prematurity can be caused by so many different things. So, while we may not have the answer to the question “why this baby?” we do know she is a survivor.

As one of her many Aunties, I am so thankful to not only Maiya’s NICU nurses but to all of the nurses around the country. Your job is so critical and I wonder if you truly know how much relief you provide to families every day. It is because of you that babies are strong enough to go home sooner rather than later.

I encourage you all to spread the word about prematurity and help increase the awareness so we can reduce then number of babies that are born too soon. We need to fight ― because babies shouldn’t have to.

When I first decided to write a blog about health and women, my goal was to ensure women had access to all types of information that would help them make informed decisions about their health. Since I work directly in health, my hope was to be able to provide cutting edge information and information that is not generally shared with the public. This latest information I truly had to share. You are not going to want hear it, read it or know about it. But I felt compelled to share.

Earlier this week, I was out to dinner with some  public health friends from the FDA and they were casually talking about the “things” that fall into food items that are packaged in factories and plants.  They were specifically talking about baby formula and the recent baby formula Similac that was recalled because beetles were found in the products. (No doubt I will be breastfeeding)

Naturally, I am in shock over this. But then they began saying how often there are “things”  that fall into food items which factories have no control over. These are unavoidable things within a factory or a plant when processing mass quantities of items, but are also not harmful to us to eat. At this point, my mouth is wide open and I am in disbelief. “What things,” I ask. They inform me that there are “things” like insect legs and hairs that often get mixed in with the food. Immediately, I begin thinking how can I avoid any food processed in a plant or factory. Yup, that would be just about everything I consume they tell me, from cereal to pasta. My first question is does the FDA know about this and they both say yes!

Apparently, the FDA has regulations for plants and factories to ensure the sample “batches” of food that are tested are deemed edible. The FDA set these action levels because it is economically impractical to grow, harvest, or process raw products that are totally free of non-hazardous, naturally occurring, unavoidable defects. Products harmful to consumers are subject to regulatory action whether or not they exceed the action levels.

So what can be done? Nothing except pray. But I just don’t think the 3-second rule is going to cut it this time. It is FDA’s position that pesticides are not the alternative to preventing food defects. The use of chemical substances to control insects, rodents and other natural contaminants has little, if any impact on natural and unavoidable defects in foods.

There you have it. I still have no words nor have I decided what my plan of action is for eating. According to my friends, I would have to literally just stop eating. All packaged (a box, a bag, a can, a jar) food goes through some form of a plant or factory.  If you want to read more about the regulations and defect levels go to this link to the FDA website: http://www.fda.gov/food/guidancecomplianceregulatoryinformation/guidancedocuments/sanitation/ucm056174.htm

This link also provides a listing of food items and the common defects associated with them. I am telling you now, beware of the truth. You may want to remain ignorant. Ignorance is bliss!

There is nothing worse than flaky, dry and itchy skin. I can’t stand it, so I find myself constantly coating my skin “hot spots” — elbows, heels, hands and feet; with lotion. This is why I love the summer, because while the humidity can drive you crazy, at least your skin stays hydrated. With winter just around the corner, I am starting my search again of ways to keep my skin soft and healthy.

I know that I have blogged in the past about some of my favorite skin creams to keep your skin hydrated, but I am learning it is so much more than just finding the right cream to have great looking skin. After spending so much money on a variety of bottles, jars, and tubes of lotion, with none of them really working, I am looking for more answers.

I think we all know that one of the best ways to keep your skin looking great is by drinking water. Keeping your skin hydrated on the inside is as just as important as keeping it hydrated on the outside. According to an article by Dr. Elaine Magee on WebMD, the best way to slow the appearance of skin aging is to keep skin well-hydrated with a nice layer of lipid (fat) beneath the skin to protect the internal moisture. She also stated that some experts say this can be achieved in part by eating a healthy diet that includes some “smart” fats (omega-3 and monounsaturated fat), drinking plenty of water, and having a good skin-care regimen to condition the skin and minimize moisture loss.  This article gives an extensive list of foods that are great for skin and also the impact that antioxidants like Vitamins A, C and E can also have on your skin. I have listed a few below, but suggest going to the article (Foods to Keep your Skin Healthy) to get all the nitty-gritty details.

Researchers have found a significant link between the level of Vitamin A in blood and skin condition. Good Vitamin A foods: sweet potatoes, mangoes, greens and butternut squash.

Vitamin C has been known to be a potent topical for skin in its active form, which is the same form found in food.  Good Vitamin C foods: orange juice, papaya, broccoli, and Brussels sprouts.

We all know that Vitamin E is great for putting on top of your skin. So its natural that it would be great to have more foods with Vitamin E in a diet to have healthier looking skin. Good Vitamin E foods: vegetable oils, nuts, seeds, olives, spinach, and asparagus.

Eat smart fats — omega 3s and monounsaturated foods like fish, ground flaxseed, avocados and almonds. Also cooking with oils such as olive oil, canola oil, and hazelnut oil can give you these smart fats.

Just one more helpful tip to keep your skin moisturized this winter — As difficult as it may be, try to resist taking really hot showers or baths in the winter. Hot water can be extremely drying because the more water that hits the skin, the more it breaks down the natural fats and cells on the surface. After bathing, blot your skin lightly with your towel and immediately put on a good all-over moisturizer such as Burt’s Bees Aloe and Buttermilk Body Lotion (my new favorite) or Nature’s Gate Papaya Moisturizer from Whole Foods .

So many of us make sure that we have a daily skin care regimen for our face, but rarely for the rest of the skin on our bodies. Hopefully the information in this post will get us all on track to having healthier looking skin that also feels great to the touch.

When I was little I couldn’t wait to hug my grandmother. She was all squishy and soft, and I loved it when she would pull me close to her stomach. To me, it was a place of warmth and love. Not knowing until now, that her extra softness was not the best for her health. But we are talking 30 plus years ago and there wasn’t a lot of research about the link between belly fat and heart disease and other health complications.

In the 19th century, plump women were desired because it was assumed they could handle the physical strain of repeated pregnancies and childbirths. This contributed to the idea that full-figured women were pleasant and rubenesque. Nowadays, it’s all about the flat stomach, obsessing to get rid of the baby fat right after pregnancy and wearing spanx to hide it all away.  While we may be tired of society putting pressure on us women about having flat stomachs, they are on to something.

What you may not realize is belly fat is pretty bad for your health. Carrying around extra weight in your abdominal area can have a negative impact on your lungs and your heart. Having excess abdominal weight may lower one’s lung function, regardless of a person’s age, smoking history, or body mass index, according to a 2009 study published in the American Journal of Respiratory and Critical Care Medicine. Too much belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers such as breast cancer and colorectal cancer.

According to the Mayo Clinic, as you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. Then after menopause, your body fat distribution tends to shift — less in your arms, legs and hips, and more in your abdomen. Keep in mind that it’s what is underneath that can really hurt your health. Visceral fat is the fat that surrounds the abdominal organs that is linked to health issues like those mentioned earlier. This is the bad fat!

So other than hiding in your house after you turn 40 and inch toward menopause, here are a few things that you can do to help get rid of your belly fat:

• Slow down on the foods high in sugar, fat, and cholesterol, as well as high caloric beverages. A no brainer to lose weight in general.
• High impact exercise is a fast way to watch your stomach shrink. But you have to do it regularly to see results and to keep the weight off.
• Doing strength training (lifting weights) is another good way to tone your stomach and trim it down. Using light weights to do side (obliques) exercises can help get rid of love handles.
• Do exercises to work out those lower ab muscles. Traditional sit-ups aren’t the most effective way to firm your tummy, but focusing on your lower stomach area can be effective. A strong core is key to great posture and a strong back. Also strong ab muscles allows you to challenge yourself and do more advanced ab exercises.

It is so not easy being a woman and having something else to worry about health-wise is no fun. But there is something we can do about reducing belly fat. It is hard work and you will not be able to do it overnight.  If you find you have been doing all of these things and not getting results, it may be time to consult your doctor to determine if something more serious is going on.

For moral support, grab a friend and challenge each other with different ab exercises each week.

The holiday season is upon us and soon we will be surrounded by all sorts of sweets, fatty foods and high caloric drinks. All which has us running like crazy to the gym on January 2 of each year. We make promises to ourselves that this WILL be the year we lose those 2o pounds and keep it off. Instead of waiting until the new year, why not get a head start and begin now? One of the best ways to get us over that hump, is to get a personal trainer. Not sure how to pick one? My friend Jay, a personal trainer for the last 20 years, has some great tips and recommendations on helping you pick someone who will work for you and your needs.

Determine your fitness goals. Be realistic and ensure goals are reasonably obtainable.  Weight loss of 1 to 2 pounds a week is a good rule of thumb.  You should also know how often you can honestly get to the gym per week and how much time you have when you are there.  Having a clear picture in mind before you talk to the trainer allows you to pay close attention to what the trainer says and helps you choose the correct trainer for you.

Find a trainer that is certified. If you are currently a member of a gym that offers personal training, more than likely their trainers are certified.  If you go to a free-lance trainer make sure you know where they were certified. American College of Sports Medicine (ACSM), The National Academy of Sports Medicine (NASM), American Council of Exercise (ACE), and the National Strength and Conditioning Association (NSCA) are all credible organizations.  If your trainer isn’t certified by one of these,  you can always look up the certification online. Make sure their certification required prior education in a fitness related industry or a certification that offers a written and practical examination.

Find out about the trainer’s experience & expertise. You want to make sure the trainer fits with your personality and can adjust workouts to meet your  fitness goals. You also want to make sure they can do more than just one type of training. While it is very important for everyone to do strength training, everyone should not train like a body builder. Ask the trainer what type of clients they have worked with and for how long.  Often trainers have certain areas of expertise, if you are recovering from an injury, recently had a child or have some alignment issues you might look for a trainer who specializes in those areas.  Try to find someone who is willing to teach you how to exercise effectively, not just count reps and move the weights.

Understand the costs and liability of trainers. Typically 1 on 1 training goes for anywhere from $60 on the low-end to over $100 on the high-end for hourly sessions.  30-minute sessions are usually a little more than half of the normal hour rate.  If you have a friend who can work out with you, you both can often save as much as 40% per session.  Some gyms offer training packages that offer discounts when you purchase multiple sessions.  You may be required to sign a contract.  Any contract you sign should state the number of sessions you will receive, the length of each session, any cancellation requirements and the refund policy. Make sure you are clear on everything before you sign.  It is also important to know if the trainer is covered by liability insurance.  Many organizations offer insurance for trainers and it can be a further indication of their expertise and professionalism. Typically they will be insured for at least a million dollars.

Hiring a Personal Trainer can be a great investment that will pay off over a lifetime.  If you follow these basic guidelines and learn as you go it can be a great way to achieve fitness success.

If you are like me, then you have been on the road a lot lately for work. In September, I was in three different hotels over a three-week time period. Or was it four? Every year, at the same time, it happens to me — I begin to lag behind in my workout routine. The carefree days of summer allow to me work out later with the extra hours of daylight and when Fall hits, all of that hard work goes out of the window. Each year, I tell myself “this will not happen again.” Sigh, but it does. I am about to start traveling again next week and have been in search of creative ways to get some form of exercise in between meetings. Here are a few things I am going to try and hope that you find them useful too:

Be realistic and pack what you think you will really use. My biggest excuse is that I say I don’t want to over pack my suitcase, so I take nothing. With airline baggage fees steadily increasing, we are all conscious of how many bags we carry. Therefore, when packing workout gear, I keep it light — tank tops, shorts, light t-shirts and yoga pants. Sneakers are bulky so I either try to squeeze those into a carry-on or wear them on the plane.

Do your research ahead of time. Call the hotel or visit their website to see what fitness services they offer. So many hotels are all about meeting the needs of their business traveler. They have either a fitness center, fitness DVDs and equipment you can rent, or discounts for a fitness center nearby if they don’t have one. Most often access to the fitness center is complimentary to guests or you if you are a member of the hotel reward program.

Use the environment around you. If the fitness center has a cost, there are also free activities that can be done. Ask the concierge for walking maps or running trails near the hotel. This also allows you to become familiar with the area.

Eat healthy. If you just cannot squeeze in a workout, at the very least don’t go overboard on your eating. When you are on travel, you may be tempted to splurge a little here and there — buffalo wings and fries from room service or cheesecake at the reception. Stick to your healthy eating habits and maybe you won’t feel too bad about skipping the workout.

Pack your own gear. I recently picked up some resistance bands from Sports Authority as an attempt to “get back in the groove” of working out. Since they are so lightweight and thin, you can carry them anywhere. They are perfect for doing bicep curls or squats while in your hotel room, watching TV.

Get an early start. When meetings start at 9 a.m. and end at 8 p.m. there is little time to workout throughout the day. I have found that working out before the meeting helps me not only stay focused during the meeting, but I got it out of the way. And quite honestly you have more time to workout since you don’t have a commute time with the meeting being downstairs in the hotel. Now you have an extra 30-45 minutes to workout.

Live Life, Live Healthy

As Breast Cancer Awareness month comes to a close, I hope that you were doing more than just admiring all of the trendy pink shirts of the season and got involved in some way to promote the awareness of breast cancer. I have said it before — breast cancer knows no color, no age, and no income level. It is capturing the lives of younger woman every day. Every one of us either knows someone who has breast cancer, is recovering from breast cancer or has a history of breast cancer in the family. It’s an aspect of “six degrees of separation” that is on an entirely different level. While it connects many woman in ways like never before, breast cancer is also impacting the lives of woman like never before. Taking our mothers, our sisters, our daughters and our friends.

I urge you to get involved this year, it’s not too late. This is the last week and you can make a donation, volunteer at an event, or run (or walk) in the last Breast Cancer Awareness race of the year. It only takes a little, you don’t have to do a lot.

As the niece of two aunts who died of breast cancer, the granddaughter of an amazing woman who was a 15-year breast cancer survivor and the friend of a very courageous woman who had a double mastectomy because she carried the breast cancer gene, I am committed to informing and educating people about this disease I want honor the woman who came before me and stand side by side supporting the women I know who are still here fighting.

As always, I like to leave you with some tips to help keep you “in the pink” about lowering your risk of getting breast cancer. Even if you have a family history of breast cancer, like I do, doing preventive acts can really help reduce your chances of acquiring the disease.

Conduct a self-breast exam. Get to know your breasts. Are they lumpy? Do you know notice anything different?

Get a mammogram. If you have a family history like me, then you should schedule an exam by the age of 35. Most women get one around 40-45. And to my girls who are 40, please get your mammogram. No it is not comfortable. Yes the machine squishes your breast together and it does hurt. And yes, the liquid they use is ice cold. But it is important to get the test.

Improve your diet if it is filled with soda, sweets and fried foods. These foods have a negative impact on your health in general.

Talk to a young woman about the importance of breast health. Start a discussion with a young woman you know and ask her if she has questions about breast cancer and what it means to her. Encourage her to know her family history.

To donate a mammogram, click here– www.thebreastcancersite.com

Live life, live healthy!

This post is dedicated to all of my friends who are either pregnant, trying to get pregnant or think they may want to get pregnant some day. For those of you outside of the world of public health, there has been a new focus since 2006 on preparing a woman’s body BEFORE she thinks about getting pregnant. It’s called preconception health and health care. Naturally, when most women hear the word “preconception” they automatically break it down in their minds and think this doesn’t apply to them because they are not thinking about being pregnant anytime soon. But that is the key — having a healthy body BEFORE you even begin thinking about getting pregnant or planning to get pregnant. Because 50% of the U.S. pregnancies are unplanned, it is even more important for a woman to be healthy NOW and not when it’s too late.  It’s simple actually — healthy women=healthy babies and healthy babies=healthy communities. It’s a cyclical effect.

Generally, a woman doesn’t know she is pregnant until after 4 weeks of gestation which is the most critical period of development. This is why preconception health trumps prenatal health and care. By taking of your body in advance, you can feel a little better about that 4 week period of development, that you may not be aware of, because you know you were eating healthy, exercising, less drinking of alcohol and not smoking.

Here is an idea of what is happening during those first 4 weeks:

Neural tube forms - It will develop into the nervous system (Brain, spinal cord, hair, and skin). The baby already has the foundation for thought, senses, feeling, and more!

The heart and primitive circulatory system rapidly form – While still in its beginning stages, this is the very life support system that will carry the baby throughout his or her life.

So ladies (and men), I ask that you if you are thinking about having a baby next month or two years from now, that you do some simple things today to help you have a healthy baby and healthy pregnancy. It will make a difference!

• Get a check-up for high blood pressure, diabetes, asthma, seizures and thyroid disease.
• Get tested for HIV/AIDS and other sexually transmitted diseases.
• Take a vitamin with folic acid every day.
• Eat healthy, with plenty of fruits and vegetables.
• Drink plenty of water.
• Be active! Exercise at least 30 minutes a day.
• Keep stress under control and do pleasant things that will keep you in good spirits.
• Don’t smoke, drink or use drugs.

“Loving you is easy ’cause you’re beautiful . . .” Yes, you! YOU are beautiful!!! As you walk around today wishing everyone Happy Valentine’s Day and expressing love, remember the first person you must express love to is yourself.  That’s right YOU! Remember her, the one the stares back in the mirror at you everyday? The one who has always been there no matter what? Yep, she needs your love too, more than anyone else in your life. Because if you don’t love her first and foremost, then you can’t really love anyone else.

YOU are the most important person in your life. I have always preached self-love to my girlfriends, my mother, and basically anyone who would listen. I feel THE most important aspect of a woman’s life is learning how to love herself.  As much emphasis as she places on loving others, she must place that ten-fold on herself. When you love yourself, it shows to everyone. Through your walk, your talk and the way you carry yourself. Self love and self-confidence go hand in hand. People see it, sense it and often envy it. Since it is not easy for everyone to love themselves, they often try to bring others down with them.  Remember, misery loves company but don’t give in to it.

We are all a work in progress, but the slight imperfections are what make us unique. So I say to those of us (including me) who are perfectionists and often hard on ourselves, relax! Embrace those qualities and learn to love them. If you ever expect someone to love all of you and accept everything about you, YOU have to do it first.

As you look in the mirror today and the next, try a few of these mantras to help you remember how great you really are:

YOU are an amazing woman.

YOU have overcome obstacles and challenges that could have broken you, but didn’t.

YOU are so strong.

YOU are a good person.

YOU are smart.

YOU are important.

YOU are loved.

Use these mantras to embrace the inner you or create your own. Do whatever you need to do to remind you that loving you is easy because YOU are beautiful AND fabulous, vivacious and a force to be reckoned with!

HAPPY VALENTINE’S DAY!

As I approached the new year, I focused on searching for a renewed sense of balance in my life. With a new job that is both challenging and often stressful, I was beginning to lose my balance.  I am a true Libra (if you believe in Zodiac signs, et al) and when my scales are crooked, so am I.  If my work life is off, then so is the rest of my life. I pride myself on remaining positive, keeping positive people around me and maintaining a positive outlook. But for the past 6 months I have begun to lose that and it scares me. It makes me feel emotionally and psychologically helpless and I don’t like it. And I needed to do something about it quick if I am going to survive this job and be successful and if I want to remain sane. So I began looking at ways in which I can do this fast and economically.  I am sure I am not alone and hope you too can use my “balance” tips:

Yoga: I am convinced that Yoga can cure a lot of things. Staying focused, breathing and being in a quiet space is the best for getting in tune with YOU!  Identify a good studio with a variety of classes and levels. There are varying types and you want to ensure you partake in the one best for you. It really does help you regain focus. It doesn’t hurt that you are getting in shape too.

Meditation: Ah, this is always tough for me because I am always trying to do something or squeeze in another task during the day. Sitting still with my eyes closed, thinking and focusing is a challenge unless I am in on a plane (that is where I do my best thinking.) But, meditation is so great for the body and soul. It does help you get “in tune” with your life. Take a few moments a day to just sit and release. You will be amazed at how that can help you find clarity.

Exercise: Yes I know, I know, the dreaded new year’s resolution that we all make come January 1. But, research has shown that exercising or doing some form of physical activity helps reduce anxiety and stress.  Upload some new tunes to your I-POD, take advantage of the deals gyms are running this month or buy some Tae-Bo tapes, and find an ideal time in your schedule.  Get off the couch and get moving! I am going to take my own advice.

Create a vision board: I am a firm believer in positive thinking and visualizing what you want. It has worked for me before and so it is time to create a new one.  Think about what you want today, next month or over a lifetime. Jot them down on paper and then grab magazines or newspapers and cut out symbols or visual objects of what you have written. Turn your words into a vision. Be specific. Place it somewhere you can visualize what’s on your vision board everyday.

Do absolutely NOTHING: The only thing that has helped me survive these past few months is I literally do nothing on the weekends. It would hinder me at times, but it was necessary to remain sane.  Take one day and just do mindless things — go to the movies, play a board game, or do a puzzle. By Monday, you will have some renewed clarity and can make better decisions as well.

Here’s to you and me finding a new sense of balance in 2010. I will keep you posted on my progress.