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

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.

I have so many girlfriends who have either had babies within the last six months or who are having babies within the next six months. I am so happy for each of them and their wonderful new blessings. I am even happier that they are saving me $35 a month because they are truly the BEST birth control any single woman could ever have!!

Seriously, some of them are on their very first and a few are already on their second. Each is having different pregnancy experiences than the other, but they are all experiencing one of the most wonderful yet stressful life events ever. One of my girlfriends who is having her first baby asked me to write a post about pregnancy and stress. So this is for her and all women who are planning a pregnancy, are currently pregnant or looking to be pregnant again. I hope the information is helpful.

One can only imagine what goes through a woman’s mind when she first finds out she is going to have a baby. She is probably filled with joy, excitement, anxiety, worry and a maybe even a little fear. In talking to several friends who have a baby or are having a baby, they have shared their fears or anxiety about “knowing what to do.” Who wouldn’t have such fears if you have NEVER done this before. It’s not quite like learning to ride a bike. You are carrying a life inside of you that is dependent on you for everything! Talk about pressure on a soon-to-be mom. The questions she asks herself are endless - - What do or don’t I eat? What do or don’t I drink? How much should I stand or walk? Is the way I’m sleeping hurting the baby? Know that these are very natural questions to ask and yes can sometimes cause you a little anxiety or stress. But do your best not to stress over these things. Perhaps making a list of questions to ask your doctor at each appointment or using a pregnancy guide like Baby Basics (offered by the What to Expect Foundation) may provide answers for some of your concerns.

I am sure you have heard or been told that stress can be harmful to your baby. While true, generally this caution is referring to chronic or high levels of stress. Within the past few years, there have been an increased number of studies that show chronic stress can have a negative impact on pregnancy as it is related to pre-term births and other adverse birth outcomes. Therefore, one of the most important things a woman can do during her pregnancy is to remove chronic or high-level stress from her life when possible. The death of a loved one, change in financial status, or another life-changing event may cause some unusually high stress. When something like this does happen during your pregnancy, there are a few methods you can try to reduce your level of stress.

The March of Dimes suggests a few simple things soon-to-be moms can do to help out with all levels of sress:

A Votre Sante!!! Which means “to your health” in French. That is what I want you to think about for 2008 - your health! Without good health, where will that leave you? As I am sure you can tell by now, in reading my posts, health to me is all encompassing. It’s not just about exercising and eating healthy, it’s about having a healthy mind, body, AND soul. Whether you are planning on doing resolutions for the year or just a few things you want to achieve, I want you to put your health first. In general, women are caretakers by nature and we tend to take care of everyone else before we take care of ourselves. This is especially true if you are a wife and/or mother. So many of my girlfreinds have told me they can’t remember the last time they bought clothes for themselves, had a pedicure, went to the bathroom alone (you know, without little feet following them), had the house alone for at least 8 hours or just did something for themselves. So listen up girlfriends, for 2008 I want you to make your health a priority! Because really, you are no good to anyone in the long run if you are not taking care of YOU!

These are my ten To-Do’s for you and your health for 2008:

Love yourself first! It’s the best gift you can give yourself. Work on fully accepting your flaws and your quirks, and be truly okay with them. When you love and appreciate you, there is nothing you can’t do in life. Confidence and self-assurance are the sexiest aspects of a woman.

Don’t sweat the small stuff. Because really, it’s all small stuff. Don’t let little things stress you out. If you don’t have control over something then you have to let it go. When you begin to do this, you will be so much more at ease. It is hard to do at first, but trust me with practice it really keeps you sane and mentally well.

Be positive, get rid of the negativity. Maintain a positive attitude and outlook on life. When you think positively, you attract positivity. When you are negative or have negative thoughts, you attract negativity. Also, surround yourself with positive thinking people. Don’t allow the negativity of others to rub off on you. Sometimes we unknowingly take on the characteristics of others, whether good or bad when we are around them consistently.

Embrace a sense of spirituality. Whether you worship Allah, God or Buddah; create and maintain a spiritual space in your life. Your spirituality can get you through the most amazing and the most challenging times in your life.

Make time for YOU. Carve out time in your very busy life to do things for yourself and take care of you. Try to do to something for you at least twice a week this year. You will be a happier, relaxed and nicer person if you take this time for yourself.

Be active. Run, walk, ride a bike, do kickboxing or go for a hike. Do anything that gets your heart rate up and pumping. Exercise is the key to reducing your risk for heart disease and diabetes, along with eating healthy. Plus, as I always say, exercising makes you feel good and can help you sleep better as well.

Focus on what you want, not what you don’t want. This year keep your mind focused on things you want for yourself and how you want to live your life. When you focus on the things you don’t want, you get exactly that — the opposite of what you want. Keep in mind your thoughts are powerful and what you put out is what you will get in return. Believe you can have anything you want!

Eliminate or reduce your stress level. Stress is the leading cause of several women’s health issues. Reduce your stress, improve your health. Meditating, eating well, exercising, and taking time for yourself are all things you can do to reduce your level of stress. Also, learn to embrace the power of no! If you are constantly overwhelmed and it is effecting your health, realize that you can’t do everything. (I know, easier said than done).

Get your health check-ups! Make your appointment today to have your annual check-ups — Pap-Smear, physical, dental, and vision. Don’t forget to also get your HIV/AIDS screening, mammogram, cholesterol test, and heart scans. Women, especially women of color are leading in heart disease, breast and cervical cancer, high cholesterol and diabetes, and HIV/AIDS.

Eat well and consciously. Know what you are putting in your body. Take the time to read the labels and ingredients of the foods you are eating. Try to incorporate more whole grains in your diet and less salt and sugar.

Alright, there are only 4 days until New Year’s Eve (if you include NYE) and believe it or not you still have time to get into that little black dress. When you are wearing a little black dress you want to accentuate those features that are going to be most noticeable in the dress — shoulders, arms, butt, and calves. These also tend to be a woman’s best features, after her personality of course. A friend of mine who is a personal trainer told me that the most amazing feature on a woman is her shoulders and women should tone them more. Naturally, I took his advice and began focusing on my shoulders when doing my strength training. He was right, of course. Nicely toned shoulders can really make you look sleek and fit.

There are many things you can do to ensure that you feel good when you put on that L.B.D.

Eat less calories, high-fat and high sugar foods. No more leftover pound cake from Christmas and eggnog. Drink nothing but water and eat lots of veggies and fish for the next few days. This light “detox” will probably do you some good from all the high caloric and sugary foods you have eaten this holiday season. Stay away from foods that will make you bloated like broccoli. This will help your tummy look less full.

A little exercise should be involved. While you may not see the results in 4 days that you would see in 4 months, exercise will at the very least give you some extra energy. Plus, your upper body can tone up fast and working out can put you in a good mood. Here are my favorite exercises for those features most noticeable in a L.B.D.

Shoulder Press - Hold your dumbbells at shoulder height with palms facing forward. Slowly push them straight up until arms are almost fully extended, pause, and return to start. Do three sets of 20.

Lunges – This is great for thighs and butt. Put your hands on hips, take a big step, bending the forward knee. Then take another step. Make sure that your upper body is straight and not leaning forward because this can hurt your back. Go for 20 yards and do 2 sets of 10 on each leg.

Squats - This exercise will tone the heck out of your butt!! The movement is like sitting in a chair with feet shoulder distance apart; make sure to keep your knees behind your toes. Do three sets of 20.

Calve Raises - Basically stand on your tippy-toes and pause at the top for one second. Do three sets of 20. There is nothing like some great calves in 3” strappy heels.

Triceps kickbacks (my ultimate favorite) - Lean forward, back straight. With elbows bent and tight to the body, hold dumbbells facing inward. Without moving the upper arm, extend the arm fully, pause and return to start. Do three sets of 20. Tip: Do this exercise in front of a mirror to ensure your back is kept straight. You do not want to strain your back.

Bicep curls – Put your arms at your sides, hold dumbbells facing frontward. Raise them to shoulder height. Pause and return to start. Do three sets of 20.

Practice your posture. As someone who stands 5’11” I have to be very conscious that I do not slouch. Make a conscious effort to stand and walk straight/upright. Also, when you do this it exudes confidence and self-assurance. Remember, you are in your L.B.D and confidence is your middle name!

If you are feeling self-conscious about your pouch or muffin top, go for the body slimmer/shaper . Love, love, love these wonderful little assets to our wardrobe underneath. Any body slimmer/shaper will do, but I prefer the all in one with the boy shorts (Spanx has a good one). Some have removable straps if you are going strapless. Slip it on and presto — instant flat stomach and less love handles!

Sparkle a little! Add a little glow to your skin and those noticeable body parts. There are a lot of body lotions that have the shimmer or gold flakes in them that can give your body that extra little touch. I love these because it really does give you a subtle shimmer. Everyone will be telling you all night what an amazing glow you have.

Last but not least, go in knowing you are going to have a great time and that you look good! Nothing trumps a positive attitude. If you do all of these things or even a few, I guarantee you will look and feel good in your L.B.D. or whatever you choose to wear on New Year’s Eve.

“We make a living by what we do, but we make a life by what we give.”
–Winston Churchill

The Christmas/Holiday season is one of my favorite times of the year! I have so many fond memories of this holiday. But what I enjoy most about this time of year is the holiday spirit felt by so many of us, who are eager to give to others in need. Sure, giving back is done throughout the year, but there is just something about the holidays that stirs even the most unlikeliest person to donate to a toy dirve. Growing up, my parents instilled the value of giving back. Whether it was as a candy striper in a hospital, serving food at soup kitchens or donating to clothing drives, I was expected to give back in some way. It soon became second nature and very enjoyable.

While I have sponsored many children at Christmas over the years, I truly prefer giving my actual time. This really warms my heart and soul. So needless to say, I was so excited to find out that as part of our holiday celebration, my co-workers and I would be donating four hours of our time. We spent this time at Food and Friends in Washington, DC, a non-profit that began in 1988 by serving meals to individuals who were living with AIDS. Now the organization serves these individuals, as well as those living with cancer and other chronic diseases. It is something I haven’t done in a very long time and forgot how good it felt. But it also puts life into perspective when you are standing in a hair net and packing meals for people who aren’t able to leave their house because of an illness. Who have special meals prepared ranging from pureed (which probably means they have a feeding tube) to diabetic and whose health depends on these meals. Knowing that what you have done will have such an impact on the lives of others is an amazing feeling.

I don’t need to point to a study to tell you that doing a selfless act, like volunteering your time is good for your health, heart and soul. Doing something for others just makes you feel good and personally I think this can also add years to your life. Look how long Mother Theresa lived. I encourage you and your family to take some time this holiday season to volunteer. It is definitely a health benefit for the entire family by being in an environment where there is an opportunity to bond, share and promote family values. Plus, putting a smile on someone’s face and hearing their heart-felt “thank yous” is priceless.

We often get so caught up in the hustle and bustle of the season, that we sometimes forget about this aspect of the holday. Take a moment to think of how you can improve your own health by doing something to improve the health and wellness of others. It doesn’t take much to do this, except a little bit of your time and a phone call or email to your place of choice. If you are not sure where to start, begin by calling your place of worship and inquiring about what volunteer efforts are available (This is where I got my start). Do a search for homeless shelters, non-profit organizations, hospitals, women’s shelters or assisted living homes for seniors. A great place to get information is at Volunteer Match. They have everything you need to know about volunteering. If you feel compelled to share how you and your family volunteer during the holidays, I would love to hear about it.

I cannot even begin to describe how tired I am! Why is it that right before the holidays or before you go on vacation, everything seems to hit the fan? At work, everything is urgent and must be done now. Deadlines take on a new meaning and Murphy’s Law seems to occur more than it should. To top it off, your holiday shopping has been put on the back burner and now you must wrestle with the other crazy people in stores and malls…5 days before Christmas. I really should have done all of my shopping online weeks ago, but naturally that would have been too much like right and not very exciting. Losing my mind and stressing out is so much more fun!

If you are going to risk your sanity (like I did) and step into the last-minute, holiday shopping madeness over the next few days, I have a few survival tips for you:

Wear light layers of clothing. There is nothing worse than having on the big puffy coat, a pashmina, a cashmere sweater, tights and wool pants while hitting 5 stores to find just the right color of red in a sweater for your mother. You will overheat, you will sweat, and you will begin to feel faint. Trust me I know. This will cause strangers to stare as you crazily rip off your clothes in the middle of the mall. Don’t worry mall security won’t bother you, they have fights to break up over who saw the last Nintendo Wii on the shelf first.

Eat something, preferably something healthy, before you begin shopping. I made the mistake tonight and didn’t eat until afterwards. Cranky and indecisiveness reached an entirely new level. I must have stayed in the Gap for an hour trying to decide between a t-shirt or sweater for my nephew. You just can’t think straight when you haven’t eaten! Especially after you burned everything off from a long day at work. There’s generally not much fuel left for shopping. This also prevents you from stalking the Mrs. Field’s cookie kiosk and eating empty calories.

Wear comfortable shoes. Again, I made the mistake of wearing cute boots which I had been in for 12 hours by the time shopping began. When I reached one of my girlfriends for dinner, she asked what I wanted to order and I said “New feet please!” I swear pedicurists and podiatrists must make a killing this time of the year because they know none of us are wearing good shoes while shopping. Comfy shoes can help eliminate foot cramps, bunions, corns and stress in your feet.

Go around 2 p.m. on a week day. I prefer to do my holiday shopping at this time because I know the lunch crowd is gone and I can move a bit easier through the stores. Plus, the stores have begun restocking and straigtening items as a result of the lunch rush. This way things look a little less picked over or like the bottom of the barrel. I can also take my time and relax without worrying that someone is going to grab something from right under me.

Go online first. Since you are going last minute, you may want to have an idea of what you are looking for so you aren’t shopping all day. If you know the particular store you want to go to, take a visit to the website and see what they have on sale, in colors and types. Know that some stores may carry items on their website that they may no longer have in the store or vice versa. So please don’t argue with the sales associate (who already has blood shot eyes and it’s only noon) about false advertisement because you can’t find the light green, INC sweater that was on the website. Just think, at the very least you save on time in the event they do or don’t have what you want. This will also reduce your stress level as you attempt to get these last minute items. (Check out yesterday’s post on Stress and Meditation).

Good luck!

Is your mind running in 50 different directions from the bustle of the holidays and end-of-the year deadlines? Are you constantly feeling like you want to scream in your hands from the pressure of trying to get everything done by Friday? There is nothing more frustrating than not being able to complete proper sentences because your brain is on overload or constantly making to-do lists in your head while trying to fall asleep. I know this is how I am feeling and I am sure there are so many of you who can relate. When I get to this point, I force myself to take a few moments to literally clear out my mind from the day. My mind especially goes crazy at night, when I am in bed and this is a perfect time for me to do a little meditating.

Meditation is a great way to really clear your mind, push out stress, and pull in positive energy. Did you know that stress is one of the most common factors related to several women’s health issues like heart disease, mental health and wellness, pregnancy complications and obesity? There is also evidence showing a possible relationship between stress in women and breast cancer. When you can reduce your stress you can improve your health by leaps and bounds. You can also add years to your life. One way by doing that is taking a few minutes of quiet time to release the stress through meditation. With the New Year coming, wouldn’t it be great to prepare your mind and body for some new energy? I can’t think of a better way to enter the New Year. For me, I see a new year as a fresh start, a new beginning, and new experiences. So if this is your first time meditating, think of it as one of your new experiences.

The word meditate in Webster’s dictionary is to engage in thought or contemplation; reflect. Meditating truly gives you the opportunity to reflect on what is going on in your life and to get rid of the chaos. But because it is a focused period of time, with no distractions, I feel you truly allow yourself to let go and think a bit more clearly. You are more relaxed, as is your breathing. While our brains are powerful, they need re-charging to prevent overload. Meditation is that form of recharge. Guess what else? Meditation is free and costs a lot less than prescription drugs, hospital stays, and visits to your therapist. All of which you may encounter if your stress results in health problems.

So how do you begin to meditate?
Make time to meditate. Take 10-20 minutes out of your day to relax your muscles, slow your breathing and reduce your heart rate. That’s all it takes.

Identify where you want to meditate. You can meditate at work, home or even while walking. Pick a room in the house where you are most relaxed, close your door in your office and say you are on a conference call, or load some meditation music on your I-POD when walking.

Repeat a mantra to help you focus and settle, like “I am calm.” I actually repeat the words “clear your mind” over and over again. I use it to meditate, but I also use it to fall asleep when my mind is all over the place.

Allow yourself to let go. Don’t go in thinking this won’t work for you. It may take you a couple of weeks to really begin to feel relaxed and focused. But I am sure you will begin to feel differently, in a positive way.

I welcome any suggestions for music or books on meditation, that you all have found to be outstanding or really helpful, that can be shared with with others.

I want to leave you with this quote and I hope you will find a new you through meditation.

“If your mind is scattered, it is quite powerless.”
His Holiness, the Dalai Lama, from How to See Yourself as You Really Are