SavvyHealthGirl's Blog

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.

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!

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.

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!

According to the March of Dimes, one in eight babies is born prematurely.  Millions of these children face serious health challenges or have trouble learning in school because they were born too soon.   Even the best of care can’t always spare a premature baby from lasting disabilities.  And premature birth is the leading cause of newborn death in the United States.

Since 2003, the March of Dimes has led Prematurity Awareness Month activities in November as part of its Prematurity Campaign.  The goals of the campaign are to reduce rates of premature birth in the United States and raise awareness of this very serious and costly problem. 

With your help, we will reach the day when all babies are born full-term and healthy – just what all parents hope for!  

Click on the purple widget in the top right corner of this post to sign the petition for healthy, full term babies.    

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!

As we enter into this month of Breast Cancer Awareness, I ask that you take care of your “girls.” Learn more about your breast health and be proactive. I also mean this in the literal sense. Talking to our young women about breast health is so important. We cannot assume or take for granted that our girls are completely knowledgeable about what is going on with their breasts. There are many questions that we had as young girls and women, that I know today’s young girls have too. Talk to them about family history, early detection, self-breast exams, lumpy breasts, mammograms, bra sizes, diet, small breasts, nutrition, and all of those essential factors related to their breasts. Their health depends on them being well informed and knowledgeable. Most importantly, don’t let your fear of the issue be the reason that you don’t discuss this issue with your daugther, niece, or younger sister. Fear is often the primary reason many women ignore overt symptoms related to breast cancer and breast masses. Don’t let that happen to you or another young woman.

I would like to ask my fellow women to do a couple of things this month and hopefully you will do them in the months and years to follow.
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!

In a couple of weeks, it will officially be Autumn/Fall and the weather will be turning cool. As a Fall baby, I love this weather for many reasons. One of them being, that this is great weather for running outside. It’s not too cold and it’s not too hot. I just hope my knees can keep up with me this season. I spent most of the summer in Tae-Bo and spinning classes. While these are great year-round exercise sessions and I definitely burn the calories, it’s time to change up my routine so i don’t get bored. 

I know many of you may start to pull back on your workouts as the days get shorter, but instead of falling back this season, fall forward and change up your routine. Our bodies get used to the same exercises and we don’t see the results we were seeing back in July. It’s time to trick your body and do something different.

* The Fall is a great time to do some other type of outdoor activities like flag football and hiking. You would be surprised how many co-ed flag football teams have already started in your city. Ask around and see if you can join one. It is actually a lot of fun — great exercise, nice way to meet new people, and a good stress reliever.

* Of course walking and running are always great in the Fall, especially if you felt it was too hot over the summer to do either of these.  Check out the September issue of Fitness magazine – “Best-Ever Walking Workout.” This article gives some great tips on “stepping up” your walking routine, as well as strengthening exercises. 

* I am not sure how many calories you will burn with this activity, but it’s fun and that’s bowling. Get a group of friends together and go bowling on the weekends. Start some teams and throw in a prize to make it more interesting. You will no longer be bored on Saturday nights, your arms will get toned and you will have a good time.  

Don’t let the cooler weather cause you to “fall back” into bad habits of not working out and overindulging in comfort food. Resist the urge to curl up on the couch, under the covers and with the remote control. Keep your workouts going and most importantly pick a fun activity. The latter will ensure you don’t get bored too quickly and stop exercising. Just think how great you will feel when you slip on those jeans around December. You will be so happy that they still fit even after the summer. Happy Exercising!

I am not sure I can take anymore about how the HIV/AIDS epidemic is literally swarming communities, especially Black and Latino communities. It truly breaks my heart. As I watched “Black in America” on CNN last week, I was saddened by the high numbers of Black women in this country who are infected with the AIDS virus. Majority of them are not drug addicts or promiscuous, but rather young, uneducated about the virus, or not protecting themselves at all times. Well, here we are, another week and another story about the dreadful impact that HIV/AIDS is having on the health of an entire community. The New York Times reads, “If Black America were a country, it would rank 16th in the world of the number of people living with the AIDS virus.” Scary is an understatement! This week the Black AIDS Institute released their report “Left Behind! Black America: A Neglected Priority in the Global AIDS Epidemic.” The report, which praises the U.S. Government for its amazing efforts to combat the virus nationwide, at the same time criticizes their inadequate response to the epidemic within its own borders, where Black Americans are most severely affected by the disease.

I am not going to delve into the details of the report, but wanted at the very least to point out some highlights that greatly impact women:

• Despite extraordinary improvements in HIV treatment, AIDS remains the leading cause of death among Black women between 25-34 years and the second leading cause of death in Black men between 35-44 years.
• Black women in the U.S. are 23 times more likely than White women to be diagnosed with AIDS.
• Blacks make up 70% of new HIV diagnoses among teenagers and 65% of HIV-infected newborns.
• A free-standing Black America would rank 105th worldwide in life expectancy and 88th in infant mortality. Blacks in the U.S. have a lower life expectancy than do citizens of Algeria, the Dominican Republic or Sri Lanka.

Systematic changes as it pertains to access and delivery of care, health information and resources (i.e. government programs) are critical to addressing this epidemic. Black women are fast becoming the face of AIDS and are most affected by the virus. This face may be a mother, sister, grandmother, aunt, friend or wife.

Let us not forget, women are the bearers of children and her health impacts that of her unborn fetus. Improving a woman’s health outcomes, improves the health of children. As a result, we lower infant mortality rates, rates of children with special health care needs and rates of pre-term births. Black women are the most vulnerable population right now in this epidemic. The question now is how do we stop the epidemic from killing off a race? Am I being dramatic? Probably, but maybe now it’s time we all got a little dramatic.

As you can see I am on a roll this week! I guess I am making up for loss time over the last month. But also this seems to be a hot week for health issues. The cover of yesterday’s Washington Post shows the photo of a man of Spanish/Hispanic descent, bent over with his hands in head and the headline reads “AIDS Among Latinos on the Rise.” It’s such a dismal photo and all I could do was shake my head in sadness. According to the Washington Post, “Though Hispanics make up about 14 percent of the U.S. population, they represented 22 percent of new HIV and AIDS diagnoses tallied by federal officials in 2006.” While the rates in the Hispanic community are up, Blacks still have the highest rates of AIDS in this country (see my post on Black women and HIV/AIDS). However, immigration status as well as the language and cultural barriers that the Hispanic community faces make the threat of this epidemic unique. Naturally, those who are in this country illegally, fear deportation thus making it a challenge to seek diagnosis and treatment.

We have always heard that this disease knows no color, no race, or gender, however it is plaguing minority communities at alarming rates. Why? Is it cultural, issues with access to care, or lack of knowledge? I say, it’s all of the above. In looking at the Hispanic community’s access to resources, it is sad that the CDC has only 2 out of 17 approved HIV programs that target this community. Needless to say, there is a desperate need for adequate health resources and services in the Hispanic community.

As our country’s migrant population steadily increases, it is critical that the public health community take a step back, actually forward and re-evaluate the challenges we face in effectively reaching their health concerns. This epidemic has a death grip on minority communities and it truly is going to take the entire “village” to loosen it.

In the Black community, it’s the Black man’s pride and in the Hispanic community it is the machismo of the man that continuously place our women’s health at risk. But it is often our lack of self-love or cloudy vision of love or infatuation, and sometimes our naiveness that cause us to put our OWN health at risk.  To my Latinas, stay true to your decision to practice safe sex at ALL times. He may tell you he’s safe and doesn’t sleep around, so you don’t need a condom. This may all be true, but you have to ask yourself, “Do I really know where he was 3, 5 or 7 years before me?” Sometimes that’s how long it takes before the virus shows up in the body.  He may even say he doesn’t like the way condoms feel or using them makes him feel less of a man. Whatever he may say, stand your ground and don’t give in, no matter how much he begs. If he truly cares for you and loves you, then he should also care about your health, safety and well-being. But you must love yourself even more. Have an open discussion about HIV/AIDS and suggest going together to get tested. It will save your life!

Cuidate!