About three months ago, I came across a post from a young woman on BlogHer who was encouraging women to write letters to their bodies. She was suffering from fibroids and it was taking a toll on her body. It was phenomenal and so inspiring, that I wanted to share the idea with my readers. I know many of you don’t blog so you wouldn’t hear about it unless you were a member or frequent visitor of BlogHer.  So I have provided you a snippet of my letter to my body and encourage you to write one, share it with the rest of us and/or pass on the idea to other women. You will soon realize a new appreciation for this amazing shell of skin, bones, organs, limbs and arteries that get you through on a daily basis. One way of truly taking care of our health as women, is really learning to love who we are - both physically and mentally. How we feel about it, can be a determining factor of how we take care of it. Remember, it’s the only body we have and it’s on loan. So, tell me how do you feel about your body? Here’s how I feel about mine:

Dear Body,

Thank you for always being strong for me, even when I didn’t treat you as well as I could have. I am trying really hard to take care of you now because I know that without you, there is really no me. You help me get to work EVERYDAY. You help me to breathe, eat, sleep, laugh, cry, feel, love and the list goes on. Wow, what would I do without you? I really don’t know. I think about how helpless I would be without you. I think about how blessed I am that I have two great working legs, two working arms, that I have vision, smell and touch. I think how blessed I am to be able to hear so well (sometimes too well) and that my feet keep me going, going and going. How do you it? How do you stay intact, even when I am not doing what I am supposed to at times?  

I have to tell you, I have really turned over a new style of eating to ensure you get what you need, so you can give me what I need. It’s not easy, but I guess being my body isn’t easy either. At the age of 35, I am finally learning to love you and appreciate all of the curves you have bestowed upon me. Yes, my hips frustrate me at times, but I know that they are there for a reason. Oh and my thighs, well I just keep trying to run so those stay toned and firm. Oh yeah, my feet? They are still a tiny bit of an inner struggle, even though I know at 5′10″ I would look awkward with size 8s instead of a size 10.5. But I thank you for those too, so I can stand tall with pride. Well, like I said in the beginning, I don’t know what I would do without you. I have so much more I can say about you, but know that I will spend the rest of my life taking care of you and keeping you healthy. I have to thank my mother though for taking care of her body when she was pregnant with me, to give me what I needed in the womb to have such a strong and amazing body!

Love, Savvyhealthgirl

While I think everyday should be about women’s health, it’s great that the U.S. Office on Women’s Health designates, annually, a week in May to highlight the importance of women’s health. This year National Women’s Health Week begins on May 11 (Mother’s Day) -17th, with National Women’s Check-Up day being on Monday, may 12. This week is about empowering women to take action around their health, taking the steps to a healthier lifestyle and making healthier choices. Monday specifically is about encouraging women around the country to get check-ups, whether it is your annual Pap smear, breast exam, cholesterol, physical exam, oral check-up or eyes. This is the day for you to pay special attention to your body, your health and your wellness. 

In addition to the week, the Office on Women’s Health is also launching the WOMAN Challenge which also starts on the 11th but goes through July 5. It is an eight-week physical (exercise) challenge for better health among women and girls. The great thing is it’s free and you can start your own team at work, with friends or family. There are some great tools on the website to get you started on your challenge. All you have to do is register! The website is http://4women.gov/woman/index.cfm 

I hope that you will use the next week to pay even more attention to your health. If you have been procrastinating and saying oh this is the month I am going to eat healthier or work-out more, here’s your opportunity and a great time to start. Get some other women involved too, you never know who may be wanting to do the same thing as you, but need a partner or extra push too. 

Happy National Women’s Health Week!

Annually the Tom Joyner Morning Show stresses the importance and urges the Black community to go and obtain necessary screenings for chronic disease such as diabetes and high blood pressure, as well as screenings for prostate cancer and others. This campaign is called Take a Loved One to the Doctor Day and it’s today. So much fear lies within the community about what the screenings will reveal or what the doctor will say, that individuals would rather just not know. As a result, they allow a lot of unnecesary illnesses or health issues languish or evolve. When in fact, the health issue could have resolved by the screening/test or caught early on to prevent further health complications. This of course, is one reason why the Black community has some of the highest rates in obesity, heart diease, cancer, diabetes, and hypertension than any other ethnic group. So often, these health issues go unseen and unknown, when many of them can be prevented.

I urge and encourage you to not only overcome your own fear, if it exists, but help someone you know overcome their fear by going together to get screened. For me the fear is NOT knowing what I can do to prevent an illness or problem, or how I can improve it. I would rather know what I can do now so I can lead a healthier life in the future. Remember, your body is on loan, it is your temple and it must be taken care of better than you would your house, car or business. Without your health, what do you have?

Take a loved one to the doctor today and experience what an impact you can have on someone else’s life and yours.

Okay I have some good news about coffee and caffeine as a follow up to my post from last week. You know me, always trying to give you all the most current and accurate research that is out there. Just know there is always going to be research to top the other research and update the past science to provide the current science. So keep that in mind and stay informed to be savvy about your health. In the March issue of “O Magazine” Dr. David Katz answered a question from a reader about caffeine and the absorption of vitamins and minerals. Here is what he had to say:

• Caffeine can interfere with the absorption of certain minerals including calcium, magnesium and iron, but the loss is minimal.
• Some studies, as I pointed out in the other post, drinking coffee can thin bones but it can be offset by adding milk. He suggests nonfat powdered milk — yuck, but less calories.
• The latest research shows coffee actually contributes nutrients to our daily intake. It’s the leading source of antioxidants in the American diet and primarily because we drink so much of it. (Who knew?)
• Research also suggests drinking up to three cups a day can actually have beneficial effects on health.  Mineral loss can be offset by eating plenty of fruits and vegetables, as well as taking a daily multivitamin and mineral supplement.

Okay so maybe we don’t have to give up our coffee entirely, but I still think too much caffeine is just not good for you. Everything in moderation. Seriously, if it was okay, would there really be a strong recommendation for pregnant women not to drink it? I also think there is still truth to losing weight by not drinking coffee. Think about it. When you tend to drink coffee, isn’t there generally a muffin, donut, bagel, or scone next to your cup? Just a thought that we probably don’t eat as healthy as we could when we drink coffee. So I am still going to give it up. I survived week one and I am sure I will survive the next 5 weeks. I will keep you all posted.

“Who if not us, will be responsible for our children?”

I am sure many of you heard on the news Monday night or read the paper yesterday morning about the results of the first national study looking at the four common STDs among girls and young women. To say the least, the results were startling. Especially for young African American adolescents and young women. Just in case you need a recap of the results or didn’t hear about it yet here is some information.

• The study found that 1 in 4 girls/young women are infected with at least one of the diseases — HPV (human papillomarvirus), chlamydia, genital herpes and trichomoniasis, a common parasite.
• Nearly half (48%) of the African American girls, ages 14-19 that particpiated in the study, were infected with at least one of the diseases.  This figure is compared with 20% of white adolescents. 
• The two most common STDs were HPV (18%) and chylamyida (4%). 
• Among the infected women, 15 percent had more than one of the diseases.

I actually called CDC yesterday to get some clarificaiton of the numbers and statements released by the NY times, because I felt some of the data revealed was unclear and could be confusing to those outside of the public health world. Like this statement for example  – “Nearly half of the young African-American women (48 percent) were infected with an STD, compared to 20 percent of young white women.” - This is a direct quote from CDC’s press release and the NY times. It just didn’t sit well with me so I dug deeper. CDC was gracious enough to provide me with the presentation slides of the individual who led the study (it’s now accessible to the public). Did it provide clarity? Yes! Are the results still startling for young, black girls? Unfortunately, yes. 

Out of 587 girls, aged 14-19, who were found to have a STI;  221 (47.7%) of them were Black, non-Hispanic. Although the data from this study was taken from 2003-2004, there is still reason to be concerned TODAY about ALL of our young girls. From my experience, I don’t think the numbers would change much it were 2007 data. So I ask you again, “who if not us, will be responsible for our childlren?”  We have to ask ourselves are we making our girls a priority? Some of us may say yes and some of us may not know. But what we should all know is that an epidemic is upon our young girls and many of them will die of cervical cancer or HIV/AIDS before they are 40, if we don’t address it now! That possibility, truly breaks my heart.

The reality is so much of it is preventable. It truly starts with teaching our young girls and women about self respect, self worth and self love.  As we teach them these things, the health information should be folded in, so they are not ignorant on what is going on in their worlds. The world of today’s youth is so different than our world at their age. Accessibility is beyond what we could have ever imagined and it starts earlier! I urge you to seize a teachable moment whenever you are around a young girl or woman that you know. For those who work with young people, everyday is a teachable moment. For those who work on behalf of young people, continue providing quality programs and resources. For Moms, Dads, grandmothers, guardians and so on… don’t be afraid to have a discussion about these issues with your teen. Someone lied when they said “Ignorance is bliss.” The more you let them talk to you, the more you will know and the better guidance you can provide.

Let’s make our girls a priority in 2008 and beyond.

That’s right ladies (and a few gents who skim my blog) WE are at the halfway mark til Summer! It’s March and that means we have three months until June — the start of hot weather, shorts, and cute summer dresses. So I am sure you have all been sticking to your workout regimen since the beginning of the year, right? I hear some mumbling and a few excuses. Okay I have to admit, I too slacked off, but only a little. We are all entitled to a tiny bit of slacking, but never lose sight of your goal. Keep your mind focused on being healthy, eating healthy and thinking in healthy ways. Remember, envision the body you want and the way you want to feel; and you are halfway there.  

So, for the last 10 days I ate hotel and conference food, ugh! Which by the way, can be very heavy and rich. I am not used to eating such hearty food for breakfast, lunch and dinner. I usually eat about 5-6 meals a day with lunch and dinner being moderately heavier than my snacks. I can’t eat a heavy lunch because I WILL fall asleep at my desk. I also travel a lot, so I have to be cautious about what I am eating at all of these different conferences and meetings. So let me just give a couple of tips for those who are traveling for work or attending a lot of Spring conferences:

• Apt for the lighter meals. If you have to eat in the hotel restaurant go for the Chicken Cobb Salad (every hotel has one) with the salad dressing on the side, grilled salmon or another high protein and veggie dish.
• Skip the dessert, bread and starch during the luncheons and dinners. Every conference has at least one of these special meal sessions. It is always either chicken or salmon with a creamy sauce and probably risotto, pasta or rice. I say eat only the meat, fish or poultry and the vegetables.  You will not feel as stuffed.
• Say no-way to continental breakfast! Yes I know the budget is tight and it’s better to just eat the complimentary breakfast. But you are doing your body a disservice by consuming the high in sugar yogurts and pastries. Get up a little earlier, go for a walk or ride on the stationary bike in the hotel fitness center, and then hit the breakfast buffet for some protein and fiber. You will feel more energized and less hungry throughout the day.
• Bring your own snacks for those in-between meal times and session breaks. Kashi bars, yogurt covered raisins and trail mix are much better than the hotel gift shop selection of candy bars and chips.

Yes, that’s right here I go again with another post on germs! Hey, I can’t help it! People send me emails about this stuff and I feel it is my duty to inform you all about anything that can jeopardize your health. So here is the latest . . . lemon slices in water from restaurants. Now you know how you will ask for water with lemon? To give your H20 a little zest? Okay, after watching this YouTube video, tell me if you will EVER do that again. Who needs lemon in their water anyway?!? I am sure I don’t have to remind you of the effects that “staph” and bacteria can have on women’s health. If you need a refresher, go to my post on “Germs, Germs, Germs.” from www.brightcove.tv posted with vodpod

Why is it that you seem to get “the blahs” more in the winter than in the spring or summer? It’s not like there is anything necessarily wrong with your life or in your life, but you just sometimes feel like you have less energy than usual. Well at least that is how I feel and I am sure many of you can relate. Sometimes you just don’t feel like doing anything . . . cleaning the house, working, or reading a book. Lying on the sofa or in the bed is just so much more appealing, isn’t it? The paranoia in me got me to thinking “am I depressed and don’t know it?” I haven’t even had the urge to write, which is why the blog has been slightly lacking over the last two weeks. I always know there is something wrong when I don’t want to write and my only desire is to consume chocolate chip cookies and watch Hitch for the 7th time.  

So I started doing a little research and found that what I have been feeling is extremely common. According to a Canadian study, 90% of the people they surveyed indicated they had the winter blahs. Not to be confused with the winter blues or seasonal affective disorder, which is a form of depression.  With shorter days in the winter, we get less sunshine and less Vitamin D, which is known to improve individuals’ moods and reduce depression. (Just think how great you feel on a beautiful sunny day). Did you ever wonder why you may be more cranky, moody and sluggish from November to March? Well it has a lot to do with not so many sunny days to wake up to, lots of nasty weather, and less opportunities for being outside. It’s also a time where we are not as physically active. Almost everything I read indicated that some form of exercise is great for curing the “winter blahs.” I must say the last couple of days I have worked out and it has helped a bit. So as I try to kick these blahs, I thought I would share with you my thoughts on what may help us all through these not-so-great days. Here are a few of my suggestions and a few from different sources that I thought were good.   

• Find something that you like to do that will get you up and moving, or just take your mind off of feeling blah. Try a new recipe or give your bedroom a new look. A new activity may improve your mood.
• Open the blinds or curtains for some sunshine and crack the windows for a bit of fresh air. Release the stale and dry air that is lingering in your house that may be making you feel cooped up and sluggish. 
• Exercise or do some form of physical activity. Try a new exercise class like Power Yoga or Cardio Funk. Salsa dancing is on my list! The energy you will get from exercising is definitely a mood-lifter.
• Visit friends you haven’t seen in a while. Catching up with friends just makes you feel good, especially when there is laughter involved. A good laugh is priceless.
• Take your vitamins. We need our vitamins even more in the winter months to help fight off viruses and colds, as well as maintain our energy. We are definitely more sluggish in the winter and vitamins help a lot.
• Meditate and massage. Do both! Clearing your mind and releasing tension from your body can help increase your positivity. The blahs can often lead us into negative thinking. So staying positive is important.
• Do something different with your look. Get a haircut, try a new hair color or wear a color you don’t usually wear. This will surely brighten your mood and get people to notice that certain “Je ne sais quoi” about you.

Sorry I haven’t been blogging this past week, but I was struck down by a nasty cold. I guess it was bound to happen before winter was over. But I’m back and feeling better, and taking my vitamins everyday! One of the cool things about blogging is you can actually see what search terms people use via Google to get to your blog. Since January I have noticed that a lot of you are searching for information on exercises and clothing for your shape (i.e. apple or pear). This is to be expected as we all know that the first of the year is all about getting into shape and eating healthier. Those of you who have been with me since the start of the blog, may remember one of my first posts’ on Apple and Pear Shape. To give those of you a little more information on the whole “fruit shape” phenomenon, I have asked my guest blogger Sara to give you her insight on the issue. As a pear, this is something she is a bit concerned about and apparently thinks about it often. So, this week it will be all about the apple and pear shapes. She has a little something for you each day. Enjoy!

Sara’s Thoughts on Apples and Pears 
When you wake up in the morning, no matter what you are planning to do for the day, the most important thing is to feel good about yourself! Whether you are heading to work or planning a new exercise routine, it is important to understand your body and feel good about it in order to attain a healthier you. As mentioned several times in this blog, determining your body shape (apple or pear) can help you determine best exercises and clothes to wear to make you feel great! To determine your shape see the “Apple or Pear” post from November 2007. While it is important to exercise your whole body consistently, there are specific exercises you can concentrate on to work those “problem areas.” Check out these websites for exercises for apple and pear shapes.

Exercises for Apple Shapes:
Ab Crunch
Reverse Crunch
http://www.flat-stomach-exercises.com/ab-crunches.html
Elbow to Knee Side Crunches
http://exercise.about.com/cs/abs/l/bloblique.html

Exercises for Pear Shapes:
Lunges
Squats
Sumo-wrestler squats
Leg Circles

For everyone, it is important to have a strong core:
http://www.flat-stomach-exercises.com/pilates-exercise.html

Later this week, we will talk about clothing for your apple or pear shape.

Friday, February 1st is National Wear Red Day in honor of raising awareness about women and heart disease. So ladies (and men) pull out your best red outfit and show your support for this very important cause and health issue that is the number one killer of women in the United States. Of course you know I wouldn’t be me if I didn’t give you a few statistics. Here are some very important things you need to know about women and heart disease.

•  Heart disease is the #1 killer of American women.
• One in every three women dies of heart disease. One in 30 dies of breast cancer.
  African American women are more likely than other groups of women to die from heart disease.
• Heart disease is the #1 killer for Latina/Hispanic women in the U.S. (High rates of diabetes, lack of exercise and obesity put this group at a higher risk for heart disease).
• Women’s heart disease risk starts to rise in middle age.
• About 3 million American women have had a heart attack.
• Two-thirds of American women who have had a heart attack don’t make a full recovery.
• Nearly two-thirds of American women who die suddenly of a heart attack had no prior symptoms.
• Americans can lower their risk of heart disease by as much as 82 percent just by leading a healthy lifestyle.
• Only 20 percent of women consider heart disease to be their own greatest health risk.

If you have heart disease or know someone that does, the National Wear Red Day website has some great fact sheets focusing on women with heart disease. Also, if you want to get one or a bunch of those cute, red dress pins, go to the National Wear Red Day website to order them.

Like breast cancer, this is a very important issue to me because it hits very close to home. In 2000, my mother suffered a mild heart attack and had to receive an angioplasty to reopen her clogged heart arteries. She was and to some extent still is on several different types of medication to keep her heart “in check.” Like many women suffering from heart problems, she has to take aspirin everyday for the rest of her life, in addition to exercising regularly, eating healthy and reducing stress.  A small price to pay for having a longer and healthier life. But as we all know, making significant life changes is not easy and often a challenge no matter how healthy we want to be. Needless to say, my mother has her moments of weakness where cheesecake is a must have, but she has not had a recurring attack. Which is an absolute blessing!

The fact sheet I suggested above discusses medication and is important to read if you have heart disease or know someone who does. I say this because my mother suffered from so many different types of symptoms (i.e. depression, bruising, weight gain) as a result of the medication, that it became frustrating to her. Who wants to take medication when it causes you other problems? I urge you to ask as many questions as you want with your physician. If you don’t understand something tell them. Remember, you are your best health advocate! 

My mother and I will both be wearing red on Friday, February 1st in honor of all women and their families affected by heart disease. I hope you will do the same, because not one of us is truly exempt from heart problems or heart disease.