SavvyHealthGirl's Blog

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Today I spent the day with about 50 breastfeeding experts and advocates from around the nation, including representatives from key US government agencies. As I sat and listened to the latest research, current community initiatives and strategies from lactation consultants; I found myself having to sit on my hands. While I am very much an advocate of breastfeeding and truly believe breast is best for our infants, there were a few things my colleagues were saying that I did not agree with 100%. There were staunch breastfeeding advocates and I did not want to get put out of the room, so I never went to the mic or raised my hand. Surprisingly, the MEN had the loudest voices in the room today.

So I would like share my two cents on the subject with all of you:

Breast is best! Research shows this is true and that the benefits of breastmilk are profound. Not to mention the unique bond that is established between mom and baby when they are skin to skin. In addition, there are great benefits for mom too. So new moms and moms-to-be, I urge you to learn about breastfeeding during pregnancy and do all that you can to not only initiate breastfeeding, but maintain it for at least 6 months.

Breastfeeding takes time, patience and support. Many people think, “oh it just comes naturally.” Uh NO, it does not. Even a lactation consultant will tell you this. Is it a natural and biological thing for moms? Yes, but I repeat, it takes time, patience and support. I have watched so many of my girlfriends struggle through tears, guilt and anxiety as they initiate breastfeeding and fail the first few times. They want to breastfeed but the overwhelming feeling of wanting to ensure their baby doesn’t starve, takes over.  So they begin to lean towards the solution of giving the baby formula.  I think lactation consultants in the hospital could offer different methods to breastfeeding, ways to soothe mom and more support. As a result, Mom, may not give up so quickly.

Dads’ support is key to breastfeeding. So many women find it difficult to breastfeed because they don’t have support from their partner. He may not understand the importance or significant benefits that breastfeeding has on the baby short and long term, as well as for mom. If Dad is not supportive, this can cause additional stress for mom as she focuses on trying to breastfeed. If she doesn’t have support at home, she will find it increasingly difficult to do it. On the other hand, if Dad is very supportive then great! But he should also not “browbeat” mom if she cannot breastfeed or is having difficulty breastfeeding. This will only make things worse and make her feel more guilty as well as anxious. So to my men, participate in learning about breastfeeding, be there for her and do everything possible to understand that this is not as easy as you may think.

Mom, it really is okay if you cannot breastfeed! SCREECH!! Nails going down a blackboard. The needle on a record player stopping! Yes, me, the SavvyHealthGirl said it! The breast advocates are going to shoot me! But, I never want any mother to ever believe that she is a bad or awful mother because she was not able to breastfeed her child. A woman goes through enough as it is over nine months of carrying a human being and then having to figure out what to do with it now that it’s out! So making her feel guilty because she didn’t produce enough milk, is cruel. Many of us were not breastfed and we were healthy, intelligent and well adjusted children.  Let me be clear, I am not saying not that you should not try to breastfeed, but if you try and are not able (for whatever reason) your baby can still be healthy. You will still be a good mom.

There are so many resources out there for moms on breastfeeding. I have listed some below. You can find out if your city has a Baby Friendly and/or a Breastfeeding Friendly Hospital. You can get also find out where lactation consultants are in your area who can help you ease into breastfeeding.

• http://www.cdc.gov/breastfeeding/resources/guide.htm
• http://www.breastfeeding.com/
• http://www.fns.usda.gov/wic/breastfeeding/breastfeedingmainpage.HTM
• http://www.babyfriendlyusa.org/eng/index.html
• http://www.womenshealth.gov/breastfeeding/index.cfm
• http://www.breastfeeding.com/directory/lcdirectory.html

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

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

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

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

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

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

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

There is nothing worse than dry, itchy skin in the winter. It’s uncomfortable and quite unattractive when you are wearing something sleeveless. So what can you do about it? Exfoliate!!! Scrub, scrub, scrub all of the dead skin away.

I become a fanatic when it comes to searching for the best exfoliation product. I probably have at least 4 different types in my bathroom right now. From over the counter to the ones from the kiosk in the mall outside of Nordstrom’s. Yes, I got sucked into buying a sea salt scrub once the demonstration was done on my hand. It was January and I was desperate! I have yet to use it yet, but I will. Right after I use the other 4 jars I already own.

The best thing about exfoliating is it removes the dead skin cells to prepare for new and fresh cells, as well as it repairs that dull appearance your skin has with dead cells. Who doesn’t want to look younger? Exfoliate your skin and you will be doing something great for your skin. Taking care of your skin, is one of the best things you can do for yourself. I have listed a few of my favorites below and those that actually work well. They range in price and size. I am sure there are ones out there I have yet to try, but start here and get to scrubbing!

Carol’s Daughter SweetHoneyDipChocolateBrownSugah Scrub ($$1/2) – Haven’t tried this yet, but the body butter was the bomb! Can’t wait to test it.

Aveda Smoothing Body Polish ($$1/2) – This is just okay. It is in a tube and serves as a good substitute when traveling. Fits easily into a suitcase.

Fresh Brown Sugar Polish ($$$) – This is one of my fav’s! But it is expensive for a large jar. Test out the travel packages for a lesser price. It’s like being inside a bowl of brown sugar and water.

Aromafloria Honey Papaya Nut Meal Exfoliant ($$) – This is pretty good and has a great smell.

Quick exfoliant tip: In this winter weather, your lips take a beating. Outside of keeping lip balm on it, you can quickly exfoliate with couple of drops of olive oil and some sugar. This is a simple and cheap home remedy to get dead skin off of your lips. Rub in well, rinse with water and then apply with lip balm. End result: soft and supple lips.

I don’t know about everyone else, but it has come to my attention that my scale . . . the one I hide behind the bathroom door is officially a LIAR (and evil)! Maybe that’s it. It’s upset with me because I keep it hidden and out of sight and it’s getting revenge.  There is no other reason why it would want to lie to me like this when I step on! Oh and it is such a BIG lie too! All women know exactly what I am talking about because I know your scale has probably lied to you at least once if not twice. It’s Monday morning, you are about to get in the shower (so you have nothing that could cause unnecessary weight), you step on the scale and BAM it spits out a complete untruth. A boldface lie! You are wondering why it would deceive you this way. Right? Everyone knows the best time to weigh yourself is first thing in the morning when your stomach is empty. So you’re not sure what went wrong. You did everything right and you get this lie. It is definitely angry with you about something!

Well, I am going to do something about mine. I will not stand for this treatment anymore and I am going to make the scale my friend again. First, for the next month it is going in the closet. We need some time apart for a while. There will be no more play time with me getting off and on at least 5 times, shifting feet, or alternating foot positions. I’m done with that!

Next, I am going to show that scale.  I’m cutting out all of those holiday sweets that I have been consuming since Thanksgiving. Ha, take that scale! You’re gonna want to be my friend. Only apples and grapefruits for me. Yeah!

Did you say wine, margaritas? You got it, cutting back on that too and juice (especially Mango Lemonade and Trader Joe’s Pink Lemonade Italian Soda). That scale doesn’t know who it’s messing with. 100% pure aqua, H20, good ol’ fashion faucet fluid. Okay well maybe filtered.

Oh I am not done yet. No more french fries (for now)! Yep, I am getting out the big guns to take down the scale and it will begging for us to be friends again. I will not succumb to the fries calling my name or the delicious smell wafting from the door as I walk pass Five Guys.

Croissants for breakfast? No way! Who cares if they are buttery, flaky, come with different fillings and melt in your mouth. (Oh my!) They are out too and nothing but multigrain toast will do. Next thing I know, that scale will be rushing to be underfoot.

Finally, and this is huge. This will surely get me back into the good graces of the scale. I am going to start running, spinning and yoga-ing again!!  Apparently, you lose tons of calories and fat from exercising! Who knew? If that doesn’t win it over, then nothing will.

I sure hope this works because I would hate to have to throw that scale out of the window and watch it splatter into tiny pieces. So, if you are fighting with your scale, maybe you too should try getting back into its good graces. But remember, everything in moderation.

Good Luck!!

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

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

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

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

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

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

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

I made the decision to give up red meat about 4 years ago. Every once in a while I would have a craving for a burger or a steak, and there were maybe a handful of times I would give in. But I would suffer, well my stomach would suffer. Slowly, two years ago I begin introducing red meat back into my diet. There was nothing more yummy than a broiled boneless ribeye in a great marinade. Then I stopped eating it again for year. About a year ago, I decided to give up carbs for two weeks and that resulted in me eating me deciding to eat red meat again. When you can’t eat any carbs/starches that steak over sauteed veggies is pretty tasty. I did keep it to lean meats like flank steak but nothing really fatty. But as I do more and more research about the link between red meat and breast cancer ; I am more inclined to give it up forever.   I often ask myself why do I continue to eat it when I know it could potentially be harmful to me? But why do we do anything that we know could hurt us? Because it is hard to break bad habits and it takes some real willpower.

Here is are two studies that link cancer and beef:

Cancer-causing compounds are formed during high-temperature cooking of meat, according to the March 24, 2009 ScienceDaily article, ” Eating Red And Processed Meat Associated With Increased Risk Of Death .” Meat also is a major source of saturated fat, which has been associated with breast and colorectal cancer. In addition, lower meat intake has been linked to a reduction in risk factors for heart disease, including lower blood pressure and cholesterol levels.

The Journal Archives of Internal Medicine also reported last November that red meat could raise younger women’s risk for an estrogen-linked form of breast cancer. Researchers found  that higher red meat intake may be a risk factor for hormone receptor-positive breast cancer among premenopausal women.

As we all aim to be healthy and reduce our risk, especially those of us who have a family history, it is probably a good idea to look at different options for red meat. So if you are like me and who need your “monthly” iron/red meat fix (you know it’s true) here are some alternatives to the beef burger:

Turkey Burger – This is my absolute favorite and one of my girlfriends says it my best dish. I combine ground turkey breast with terryaki marinade, onion powder, garlic powder, sea salt, creole seasoning and pepper. Slap it o the grill and add so me pepper jack cheese! YUMMY!

Black Bean Burger - A little more difficult to make but very good. I use similar seasonings as the turkey burger but add an egg to keep it together. It falls apart as you try to make it into a patty so beware.

Houston’s Veggie Burger - My vegetarian boyfriend swears by this! I have to say I have had some great veggie burgers out and about. For a quick, on the run lunch option try Morningstar Grillers. They are suprisingly tasty.

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.