SavvyHealthGirl's Blog

Well, I am back! I am not going to make any excuses for why the lapse in my blogging except that my life was turned upside down in April when I took on a new job heading up a non profit organization. Every day I am faced with issues impacting pregnant women, women’s health, and child and infant health that by the time I get home I have no extra energy to blog. It is 6 months later and I am finding some balance. To tell the truth, I need the blog to keep me sane. Writing helps to calm me and keep me grounded.

What a better time to start back up SavvyHealthGirl than in October – Breast Cancer Awareness Month. This is a month that is very personal to me. With a family history of breast cancer and my own issues with lumps in my breasts, I am a huge advocate increasing awareness about breast cancer and what women can do to prevent  it from occuring. It is so important that women, even young teen girls are good to their “girls.” Here are a few things I encourage women to start doing this month (if you are not already) and then on a regular basis to ensure you lower your chances for breast cancer:

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.
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.

Live life, live healthy!

I just have to give a “shout out” to President Obama for establishing the White House Council on Women and Girls!!! Woohoo Mr. President!! Signed today in the presence of several women’s organizations and those representing federal agencies, this demonstrates his commitment to renewing the sense of spirit and hope in this country. We have made so many strides for women’s rights, but we have continued to struggle to have the voices of women and girls adequately heard in this country. This council will represent what has been needed for such a long time — a resounding voice for the individuals who are often seen as the vulnerable population. A resounding voice for women’s health, women’s rights, equal pay, quality and accessible child care, and family leave. We must recognize that these are not just women’s issues, but issues for the entire family. When you provide women with what they need to be strong and empowered, their families reap the benefits as well. 

Here is what the council will address in it’s first year:

• Improving women’s economic security by ensuring that each of the agencies is working to directly improve the economic status of women.
• Working with each agency to ensure that the administration evaluates and develops policies that establish a balance between work and family.
• Working hand-in-hand with the Vice President, the Justice Department’s Office of Violence Against Women and other government officials to find new ways to prevent violence against women, at home and abroad.
• Finally, the critical work of the Council will be to help build healthy families and improve women’s health care.

Well the Groundhog saw his shadow last month and we know that means several more weeks of winter for us. This made me so unhappy because I tend to get the winter blahs right around February. So the thought of having to endure another month of freezing temps, made me want to climb under the covers with the remote control. I told one of my girlfriends that I just want to lay in my bed, with dark shades or curtains, my favorite movies and some snacks (of course) for like two days to rejuvenate my mind and body. Being the great friend that she is, she wasn’t concerned that I was going into a deep depression, rather she responded, ” Me too!! I totally understand!”

We decided that we all just need a little “down time” now and again. And for some reason during the winter, you need it more than ever. Less sunlight, shorter days and colder temps. These things can really give you the winter blues or blahs. We often ignore our body when its sluggish and as a result we have less energy and are more apt to colds and the flu since our immune systems are low. Ladies, take care of your bodies! Listen to it when it’s screaming “I NEED REST!” Try these tips to rejuvenate your body and conquer the winter blahs at the same time:

• 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. 
• Go outside, take a walk on the weekend to get the blood pumping and get some Vitamin D. Sun has positive effects on your body and soul.
• Exercise or do some form of physical activity. Try a new exercise class like Tae Bo or Cardio Funk. I just went Salsa dancing this weekend! 
• 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.

Hold on just a little longer. . . Spring is on its way! If last week’s temps of 70 degrees is any testament to what’s to come, then we are in good shape.

I felt compelled to post some of the comments from one of my readers regarding yesterday’s post – Can you eat on $175 a month? She shared some good tips about eating healthy on a limited food budget and what you can buy for under $200/month. It was such a heartfelt response and so honest that I thought others could benefit from her suggestions. Now you may not agree with everything she suggests and that’s okay! If you are so compelled, pass the information on. Thank you Dorothy!!

There is no reason to not buy fresh fruits and vegetables when you are on a limited food budget, but they should be selected carefully for cost and storage. For instance, you can buy root veggies like potatoes, onions, and carrots to use all during the month; just keep them in a cool, dry place. Remember that apples and oranges last longer than bananas, Bartlett pears, and peaches. Frozen strawberries and blueberries will last indefinitely. Ditto with canned peaches, pears, applesauce and pineapple.

Here are some other tips:

- Use store brands. Use store brands. Use HEALTHY store brands!!!
- Find out which days are best for store specials, especially meats. Freeze or use right away.
- Use coupons for brand names that you prefer.
- Use powdered milk and canned milk in your cooking, or make up powdered milk for drinking, instant store brand puddings, a cocoa mix and cereal.
- Wrap fresh celery (not more expensive celery hearts) in a paper towel, then aluminum foil to remain fresh longer or buy packages of frozen celery and onions or green peppers and onions to flavor soups, casseroles, or meat loaf
- Purchase dried beans, pasta, and rice, store brand
- Eat more vegetarian meals. Dried beans, eggs, cheese, and peanut butter are other good sources of protein.
- (If you are a meat eater) Use a minimum amount of hamburger in chili beans and spaghetti sauce (canned, store brand). Chuckeye steaks are just as tender and cheaper than rib eyes. Round steak is good for your Swiss Steak recipe.
- (If you are a meat eater) Purchase chicken thighs and drumsticks instead of whole chickens or breasts for chicken ‘n dumplings, chicken casserole, or chicken soup. Purchase in bulk and divide for several meals. Fried or baked chicken livers are delicious with rice and canned green beans.
- Freeze and save leftover chicken or beef stock for soups and casseroles.
-Cook soups and casseroles to make food go further—chili beans, cream of potato soup, corned beef hash, chicken casserole, Hamburger Helper type meals, 15-bean soup, vegetarian vegetable soup, salmon patties, chicken or tuna salad, chipped cream beef w/toast
- Purchase canned meats whenever possible—corned beef, dried beef, canned chicken, canned tuna, canned salmon
- Bake your own bread. Buy self-rising flour and corn meal to make biscuits and corn bread. Use leftover breads to make that chicken casserole. Or purchase bread products at bakery outlets.
- Grow your own fresh spinach or lettuce, chives or scallions, and herbs, in window boxes and tomatoes and peppers in planter pots.

There is no reason to not eat healthy meals and snacks on a limited income. A single adult can easily live on $176.00 worth of food per month.

When grapes or a can of tomato sauce says organic or USDA organic, does that mean it’s more nutritious and healthier than other grapes or cans of tomato sauce that DO NOT say organic?  In a paper published in October 2007 in the Journal of Agricultural and Food Chemistry, a team from the University of California, Davis, demonstrated that organically grown tomatoes have significantly more vitamin C than conventional tomatoes. Even so, the same study shows no significant differences between conventional and organic bell peppers. Hmm . . . I am sure if we polled people they would have a variety of answers based on their personal experiences and knowledge.  

So what is organic? According to the Mayo Clinic, organic is defined as the way farmers grow and process fruits, vegetables, grains, dairy products and meat. Organic farming  practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

So what does this mean to you in deciding what type of foods to buy?  It appears that many people are buying into the idea of organic and shopping at stores that sell primarily organic.  For example, stores like Whole Foods and Trader Joe’s who pride themselves on providing communities with organic, pesticide free, and locally grown produce and meat are becoming widely used among all incomes.

Here are some good things to know, from the Mayo Clinic , to help you in your decision to buy organic or non-organic, natural, etc.

• Nutrition. No conclusive evidence shows that organic food is more nutritious than is conventionally grown food. And the USDA — even though it certifies organic food — doesn’t claim that these products are safer or more nutritious.
• Quality and appearance. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled. You may find that organic fruits and vegetables spoil faster because they aren’t treated with waxes or preservatives. Also, expect less-than-perfect appearances in some organic produce — odd shapes, varying colors and perhaps smaller sizes. In most cases, however, organic foods look identical to their conventional counterparts.
• Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. Most experts agree, however, that the amount of pesticides found on fruits and vegetables poses a very small health risk.
• Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.
• Cost. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields. Because organic farmers don’t use herbicides or pesticides, many management tools that control weeds and pests are labor intensive. For example, organic growers may hand weed vegetables to control weeds, and you may end up paying more for these vegetables.
• Taste. Some people say they can taste the difference between organic and nonorganic food. Others say they find no difference. Taste is a subjective and personal consideration, so decide for yourself. But whether you buy organic or not, finding the freshest foods available may have the biggest impact on taste.

I could continue to discuss organic vs local, or local produce vs non-local, but I thought I would save that for another day and this post is getting too long. So I will end with my take home from my own post: I have always thought that organic was supposed to be so much better for you and in some ways it is. However, if food is not organically grown it doesn’t mean that it is not good for you or less healthy. I believe people have to make the best choice for them, their family and their lifestyles. However, buying from farmer’s markets and locally grown farmers is the best way to go in my opinion! You do so much to help the environment, you support local farmers and you get healthy and fresh food. Check out the Local Harvest website. Plug in your zipcode and find the closest farmer’s market and grocery co-op in your area. Visit one out this Spring!

That is what millions of people are doing in the U.S. to keep from starving or their children from going hungry. That’s about $5.83 per day — less than $2 per meal. Many are actually eating on less money. The average person on food stamps receives approximately $96/month and the average household (4pp) receives $215/month for food, according to the Supplemental Nutrition Assistance Program (SNAP). Well, there is nothing to ”snap” about when you only have a fraction to spend on food.   In October, more than one in 10 people — about 31 million — were using the food stamp program to get by, according to the U.S. Department of Agriculture. Of course we all know this is a result of the millions of jobs lost over the last 6-8 months and our failing economy.  So the question is will the Obama administration re-examine the SNAP program and the benefits it provides? Will improvements be made to the SNAP program under the new economic stimulus plan? Let’s hope so or we will continue to see Third World poverty right in our own backyard.

The food stamp program is designed to only supplement and help people get by with regards to food. But the reality is so many, many people only have these funds to put food on their table. There is often very little additional income coming in to buy food, heat the house, clothe the family, AND  keep the lights on. It’s just not possible for millions of family living in this country. That’s the harsh reality that we must all face, especially now when jobs are not plentiful.

Not only is it a challenge to eat on $175/month but it can also be a challenge to eat healthy. We all know that fruit and vegetables, as well as those foods deemed organic are generally more expensive than processed foods that are high in fat and sugar. How can our nation’s families eat healthy if this is their food budget? When I am writing articles for families on nutrition, I am often torn about this very subject. How can I tell a family to buy healthy foods, when in reality I know that they may not be able to afford to do it? It breaks my heart every time. But I do my best to provide creative tips and suggestions like using the farmer’s markets or other alternatives to buying healthy but inexpensive food.

That brings me to the health of our children. Many of us wonder why our poorest kids are obese and suffer from all sorts of health complications. Why aren’t families making better food choices we ask? We are such a critical country and often throw stones when we live in glass houses. But how often do we truly think about how much a family or an individual really has in their pockets to spend on food that is healthy?  Indulge me a little. Think about how much you spend a month on food and add it up. Now create a budget based on $175 for the month. Look at the difference between the two budgets. Imagine what your life would be like if you had to eat on $175 a month.

Our new administration prides itself on creating a renewed sense of humanity and pushing the American people to do so as well. As we think about the face of poverty, I want each of us to remember it is no longer who we think it is. The image has changed and it could really be anyone.

Check out this CNN report posted today to read more about how Americans are faring with the economy and food stamps: http://www.cnn.com/2009/LIVING/02/02/food.stamps.economy/index.html

Anyone who knows me, knows I am not a fan of caesarean (C-section) births unless it is an ABSOLUTE emergency . . . life or death situation for a mother and/or her unborn fetus. Or if you have had a caesarean previously. For these reasons I can understand. But if you elect to have a C-section so you can pick the day your baby is born or if your doctor suggests you have it so they can make it easier for their schedule, then I have a huge issue, huge!!!  

There are just too many immediate, short term and long term health complications that are associated with C-Sections for both mom and baby. While it seems like the ideal situation — choosing when you give birth– it is not always the best situation. Many women don’t realize the health issues they will face afterwards. Finally, a study has revealed what many of us health professionals have already known, that caesareans, especially early caesareans can have negative impacts on the baby.

A study supported by NICHD was published last Thursday in the New England Journal of Medicine about the threat that early caesareans pose to newborns. The study shows that more than one-third of mothers who had their babies by repeat C-Section, had them earlier than recommended medical guidelines. As a result, the babies experienced major health complications like respiratory distress, infections, hypoglycemia, being admitted to the neonatal intensive care unit, or being hospitalized for five or more days. 

Although babies born by Caesarean section after just 37 weeks of pregnancy are considered full-term, the study found they were twice as likely to suffer complications as those born by Caesarean after 39 weeks. Infants born by Caesarean at 38 weeks were 50 percent more likely to have a medical problem than those born at 39 weeks. 

Read more about the study. 

Ladies, I only ask that you do your research when it comes to elective C-Sections and ask your doctor tons of questions if they are suggesting a C-section, especially for your first birth. Be informed. Remember you are your best health advocate.

With the current state of the economy causing us to carefully watch where our money goes, it’s a great time to re-evaluate spending. I often find myself stopping at the grocery store at least 3 times a week. I justify this by telling myself that  at least I’m not eating out. And yes, there is some validity, but I still need to curb my spending even at the supermarket. How much do you spend in a week or even a month on groceries? Do you even attempt to use coupons? Are you buying things you just don’t need. By saving money in the supermarket, you will have more funds to use on other things.   There are a lot of ways to cut down on your spending. Try a few of these tips and watch how quickly you will save on a regular basis. There is no time like the present to start clipping coupons from the Sunday paper!

Create a food budget. Look at the amount you currently spend on food every month (including eating out). Next, decide how much you can realistically spend for food every month. Stick to that number. If you decide to go out to eat, make it a special treat, not a regular habit. Once you add the cost of the meal, the tip, and transportation, it can get pricey.

Make a shopping list. Write out everything you will need from the store ahead of time. This will help you to stay within your budget and not buy random items. Also, think about the meals you will prepare for the week and add the ingredients to your list. This will also prevent you from stopping at the store mid-week where you may do additional spending.

Start at the perimeter aisles in the store. Then make your way to the inside aisles. The healthier and non-processed foods tend to be located in the perimeter aisles. However, stores are getting smarter and placing junk food in these aisles. Stick to your list and you will be fine.

Buy in bulk when possible. Buy your staple foods in bulk and keep them in your pantry or freezer so they’re always on hand. You’ll pay less per serving when you buy large amounts, and most dry goods will keep for a long time. This is when Costco or Sam’s Club comes in handy.

Buy in season. Pay attention to what foods are in season and purchase those first. If you can go to the farmers market or local farm stand and buy fresh food in season, than that’s great. A lot of times we like to have berries in the winter, but they are not in season in the colder states. As a result, we pay more for having them from California or elsewhere.

Eat before you shop. Don’t go grocery shopping on an empty stomach! It will cost you a lot of money in the end. You will more than likely pick up items you normally wouldn’t buy, if you weren’t hungry. If you can’t avoid it, then at the very least make sure you have your list!!

Avoid processed foods. These types of food are generally expensive and not nutritious. The same is true for “ready to eat” frozen foods. Even the healthier versions of these meals are high in sodium. If it’s a must have, wait until the items go on sale.

Go green! Use re-usable bags to bring your groceries back. Many stores are offering them now. You will bring only what you can fit in those bags. With plastic bags, you lose track of how much you are buying.

Yes ladies (and the few gentlemen who check out this blog), it’s that time of year again — the holidays! I know we dread them and love them all at the same time. Why must we torture ourselves every year? We know we always go back for seconds for macaroni and cheese, and oh it’s so hard to pass up the sweet potato souffle. Wait, were those homemade rolls behind the cranberry sauce? Are these pants elastic? The torture of eating healthy over the holidays is a neverending saga. Why? Because the day after Thanksgiving we vow we won’t do this again for Christmas, etc. But we do! Then comes the New Year and our first resolution is ” I will eat healthier” and the second is “I will work out more.”

Too much turkey

Come on ladies, this year we are really going to commit to not being as stuffed as the turkey. We must be strong and not allow ourselves to eat so much that not only have we unbottuned the jeans or pants, but we pulled out the shirt and have begun doing breathing exercises to help us get up from the table. Oh no, not this year! This year will be different, we will wear big sweaters and “Not your Daugther’s Jeans” so we have MORE room for the food. Just kidding!!! Although the jeans are pretty cute, we must take control and make just a few changes. Here are a few of my suggestions for surviving TG this year:

Eat breakfast- Always on my list for the holidays, because I believe if you don’t starve yourself for TG dinner, then you won’t try to eat everything that you see. By eating something during the day will prevent you from eating so much at dinner. It’s also a great time to bond with those family members who have come in town before the day is hectic and filled with tons of kids, aunts, uncles and family friends. Also, you still like each other at this point. No one has argued yet over that “thing” that happened 5 years ago. It’s a happy time!

Everything in moderation – Have the food you want, you only get it once or twice or year. But eat in smaller portions. Don’t pile your plate up. We tend to get so excited when we see all of the delicious food in front of our eyes, that we fill up our plates. Ever heard the saying “Your eyes were bigger than your stomach?” We never eat all of that food anyway and it gets wasted. Try using a smaller plate or getting just a little bit of those things you love most. It is okay to return for seconds, but try adding more veggies or grains on that second trip.  This way you can save room for dessert and not feel too guilty.

Put down the bread – Well maybe one roll, okay two! Watch your intake of the heavy starches like bread, mashed potatoes (white potatoes), and macaroni and cheese (which I LOVE). Balance these options with more vegetables. I love, love, love macaroni and cheese, but I know if I eat too much, I feel bloated and just sluggish. So I started eating a little bit during TG dinner, then will take some home so I can enjoy it later. I am still eating what I love, just in moderation. Plus, if you like leftovers like me, they taste better the second day anyway.

Whatever you decide to do this year to survive overeating, just remember you have to be able to get up from table. Keep that in mind as you make your second plate. There is nothing more unattractive than having to be rolled out of a chair because you ate too much and now you can’t move. Not to mention that now your muffin top you have been saying you are getting rid of since last TG, has a twin. Just some images to keep you in line.

Have a wonderful holiday, enjoy this time with family and everything in moderation!

My grandmother is a 15 year breast cancer survivor and I am so blessed to still have her in my life, telling me not to worry one bit that I haven’t found a husband yet! Haha, I guess only a grandmother could truly love you enough to not wonder why at 36, seemingly intelligent and attractive, that you are not married and haven’t given her great-grand children. Well, I adore her for that and all of the wisdom she bestows upon me. Wisdom such as knowing how to take care of yourself and how to gracefully overcome the boulders life can throw at you.

I was only a teenager when I discovered three small lumps in my left breast. Not knowing why my father had a look of pain and extreme worry on his face, I knew something wasn’t right. It was also the pain I would have in the middle of the night from lying on my stomach. that I knew something was wrong. I had my first mammogram at the age of 17. I can’t recall if I had ever even heard the words “breast cancer.” I would often hear my father talking about my grandmother’s illness, but I don’t know if initially he used “breast cancer” to describe it. I don’t even recall the OB-GYN using these two words, until my father asked “Could it be cancer?” What powerful and frightening words for a 17-year old to hear, just 4 weeks before she is to head off to college and all of her life ahead of her.

The OB-GYN said I was blessed, the results were benign cysts and they would diminish with a change in diet. Which they did in a matter of months. No soda, no fried foods, not a lot of sweets. More vegetables, salads and healthier options to balance my very “teenage” diet. What a small price to pay to keep my breasts and stay healthy. It was at that moment, that I first learned about self-breast exams, mammograms and breast cancer. It was 1990, almost 20 years ago.

Apparently, I have lumpy breasts and at 17 it was challenging for the technician to locate the cysts with the mammogram. Even now it’s still a challenge. Which is why it is so important that women do self breast exams. You will know what is a normal lump and what is not so normal. The more you know about your breasts, the more proactive you can be when in your health care provider’s office. There is still so much to be done around awareness of breast cancer, breast health and breast masses. Ladies, do your part, know your body. Take care of it with the upmost of care, love and adoration. Spread the word!

Live life, live healthy!