Hi Everyone! Sorry I have been MIA for a couple of weeks, but work has been busy and I have been traveling. 

Okay so I have been on this mission to look better, lose weight and tone up my body. My girlfriend is getting married in Jamaica in May and I have to look good! So I decided for the first time in my life that I would actually diet. I can’t even believe I said that out loud. I have always thought dieting was crazy. So yes let’s change that, I decided I would really change my eating habits in a way that I haven’t done before. I thought it would be a very good idea to cut out carbs, fruit juice, granola bars, and my favorite cheese and crackers. For those of you who have tried this, well, it’s not that hard but it’s not that easy either. Thus, I began researching the South Beach Diet and how I could apply it to my life.  Uhm Phase I is like food boot camp. You can’t eat anything except vegetables, meat and poultry, reduced fat cheese, a handful of nuts, eggs and water. Oh and fat free plain yogurt, fat free jello and sugar free pudding pops (The Original Fudgsicles are the best).  

So why do I say my version? I just finished my first two weeks (Phase I) and I didn’t do the strict diet. But I can totally tell the difference in my clothes and the scale said I lost 5 pounds. Yeah!! I kept in bananas but did cut my intake significantly, and only ate half of it at a time. I ate air popped popcorn as a snack in the evening with little salt. I also ate old fashioned oatmeal maybe twice. Now these items are not allowed in Phase I or II, but for someone who runs and does high-impact cardio, I need a banana in my protein shake to get me through my workouts at the very least. Also, there isn’t really a high protein snack outside of turkey wrapped in lettuce and that will not get me through a 45-minute workout.  Especially since protein bars are a no-no due to the carbs and sugar. Maybe it’s not the way it’s supposed to be done, but my version is still healthy and producing results. The one thing I will say about this change of eating, is the challenge you will have when traveling. Yikes! I will keep you posted. 3 Weeks til Jamaica!

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.

Ahhh . . . there is nothing like a hot, aromatic and smooth cup of coffee first thing on a Sunday morning. Oh and a Monday morning to get you going! I love to mix my grinds with a few dashes of cinnamon. It gives it a nice tasty kick to your cup of java. But now, my mother has ruined it for me. She told me today that she read a study, article, something, that stated if we just stopped drinking coffee daily, we could lose 10 pounds! Is that decaf or caffeinated? Because I only drink decaf. Maybe that doesn’t count.  I don’t know, let me weigh this . . . being able to actually hold a conversation with my colleagues on a Monday morning by 10 a.m. or fitting into a pair of size 10 jeans. Such a tough decision!  I think I may go for the jeans! I may be a little less sociable in the morning, but I’ll look good as I walk by grouchy!!   

So I am not sure how much truth there is to this, but it’s worth a try. Let’s face it, we all know that once you add the flavored cream and/or sugar to the coffee, the calories have gone up. And if you are a latte or mocha kind of girl, then you are already looking at 300-450 calories and 20-30 grams of sugar. Let us not forget the whipped cream.   

Many of us already know that caffeine really isn’t good for us. It’s been linked to several women’s health issues such as infertility, osteoporosis, and low birth weight babies. So for those of you who drink caffeinated coffee regularly, the news may not be so great. You too, may want to go for the  jeans. In the bit of research I did, I found that caffeine can increase hunger and therefore making it more difficult to lose weight. No wonder every coffee shop has delectable pastries just begging for you to buy them. I have also heard that coffee can increase the level of toxins in your body, again making it harder to lose weight as your body is attempting to push the toxins out to decrease fat. Definitely some food for thought.

As you sip on that morning java while reading this, you may want to think how your body responds to caffeine.  Is it the best thing for you and your health? Try replacing it with something like a skim, hot chocolate or green tea. They are definitely less addictive choices. I will let you know in 6 weeks if giving up coffee really helps you lose 10 pounds.  I can feel the withdrawal already, wish me luck!

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.

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.