SavvyHealthGirl's Blog

Wishing everyone a wonderful, happy and healthy Thanksgiving. While we should be thankful and grateful every day, I really love taking time one day out of the year to spend time with family and friends, and sharing with them why we are grateful to have them in our lives. So on this day, take time to tell your loved ones at least one thing, one reason why you are thankful for them, Trust me, this will make their day and make them smile.

To help you get through this year’s Thanksgiving, enjoy the 2010 Dos and Don’ts for Thanksgiving. 

Live Life, Live Healthy!

The holiday season is upon us and soon we will be surrounded by all sorts of sweets, fatty foods and high caloric drinks. All which has us running like crazy to the gym on January 2 of each year. We make promises to ourselves that this WILL be the year we lose those 2o pounds and keep it off. Instead of waiting until the new year, why not get a head start and begin now? One of the best ways to get us over that hump, is to get a personal trainer. Not sure how to pick one? My friend Jay, a personal trainer for the last 20 years, has some great tips and recommendations on helping you pick someone who will work for you and your needs.

Determine your fitness goals. Be realistic and ensure goals are reasonably obtainable.  Weight loss of 1 to 2 pounds a week is a good rule of thumb.  You should also know how often you can honestly get to the gym per week and how much time you have when you are there.  Having a clear picture in mind before you talk to the trainer allows you to pay close attention to what the trainer says and helps you choose the correct trainer for you.

Find a trainer that is certified. If you are currently a member of a gym that offers personal training, more than likely their trainers are certified.  If you go to a free-lance trainer make sure you know where they were certified. American College of Sports Medicine (ACSM), The National Academy of Sports Medicine (NASM), American Council of Exercise (ACE), and the National Strength and Conditioning Association (NSCA) are all credible organizations.  If your trainer isn’t certified by one of these,  you can always look up the certification online. Make sure their certification required prior education in a fitness related industry or a certification that offers a written and practical examination.

Find out about the trainer’s experience & expertise. You want to make sure the trainer fits with your personality and can adjust workouts to meet your  fitness goals. You also want to make sure they can do more than just one type of training. While it is very important for everyone to do strength training, everyone should not train like a body builder. Ask the trainer what type of clients they have worked with and for how long.  Often trainers have certain areas of expertise, if you are recovering from an injury, recently had a child or have some alignment issues you might look for a trainer who specializes in those areas.  Try to find someone who is willing to teach you how to exercise effectively, not just count reps and move the weights.

Understand the costs and liability of trainers. Typically 1 on 1 training goes for anywhere from $60 on the low-end to over $100 on the high-end for hourly sessions.  30-minute sessions are usually a little more than half of the normal hour rate.  If you have a friend who can work out with you, you both can often save as much as 40% per session.  Some gyms offer training packages that offer discounts when you purchase multiple sessions.  You may be required to sign a contract.  Any contract you sign should state the number of sessions you will receive, the length of each session, any cancellation requirements and the refund policy. Make sure you are clear on everything before you sign.  It is also important to know if the trainer is covered by liability insurance.  Many organizations offer insurance for trainers and it can be a further indication of their expertise and professionalism. Typically they will be insured for at least a million dollars.

Hiring a Personal Trainer can be a great investment that will pay off over a lifetime.  If you follow these basic guidelines and learn as you go it can be a great way to achieve fitness success.

If you are like me, then you have been on the road a lot lately for work. In September, I was in three different hotels over a three-week time period. Or was it four? Every year, at the same time, it happens to me — I begin to lag behind in my workout routine. The carefree days of summer allow to me work out later with the extra hours of daylight and when Fall hits, all of that hard work goes out of the window. Each year, I tell myself “this will not happen again.” Sigh, but it does. I am about to start traveling again next week and have been in search of creative ways to get some form of exercise in between meetings. Here are a few things I am going to try and hope that you find them useful too:

Be realistic and pack what you think you will really use. My biggest excuse is that I say I don’t want to over pack my suitcase, so I take nothing. With airline baggage fees steadily increasing, we are all conscious of how many bags we carry. Therefore, when packing workout gear, I keep it light — tank tops, shorts, light t-shirts and yoga pants. Sneakers are bulky so I either try to squeeze those into a carry-on or wear them on the plane.

Do your research ahead of time. Call the hotel or visit their website to see what fitness services they offer. So many hotels are all about meeting the needs of their business traveler. They have either a fitness center, fitness DVDs and equipment you can rent, or discounts for a fitness center nearby if they don’t have one. Most often access to the fitness center is complimentary to guests or you if you are a member of the hotel reward program.

Use the environment around you. If the fitness center has a cost, there are also free activities that can be done. Ask the concierge for walking maps or running trails near the hotel. This also allows you to become familiar with the area.

Eat healthy. If you just cannot squeeze in a workout, at the very least don’t go overboard on your eating. When you are on travel, you may be tempted to splurge a little here and there — buffalo wings and fries from room service or cheesecake at the reception. Stick to your healthy eating habits and maybe you won’t feel too bad about skipping the workout.

Pack your own gear. I recently picked up some resistance bands from Sports Authority as an attempt to “get back in the groove” of working out. Since they are so lightweight and thin, you can carry them anywhere. They are perfect for doing bicep curls or squats while in your hotel room, watching TV.

Get an early start. When meetings start at 9 a.m. and end at 8 p.m. there is little time to workout throughout the day. I have found that working out before the meeting helps me not only stay focused during the meeting, but I got it out of the way. And quite honestly you have more time to workout since you don’t have a commute time with the meeting being downstairs in the hotel. Now you have an extra 30-45 minutes to workout.

Live Life, Live Healthy

Well it’s that time of year again – time for my annual Turkey Day tips! It was two years ago this week when I launched the blog and my first post was about how you can eat healthy and stay active during the Thanksgiving holiday. So why break a tradition?  I hope you enjoy this year’s tips and can apply them somehow over the next week. Like I always say, enjoy the yummy food but in moderation.

Well, this year I am going old school, I am actually road-tripping to Memphis, TN for the holiday and for a girlfriend’s wedding over the weekend. It’s a 13-hour car ride from DC to Memphis. I am trying not to think about that considering I start squirming after 3 hours on a 5-hour flight to LA.  But when you wait too late to book your flight, this is what happens. So off we go!  In honor of my road trip this year, here are tips for all of the car travelers.

Pack your own healthy snacks. While it is tempting to stop for food off of the highway, you have to remember you will rarely run into healthy options. You are going to primarily run into a Burger King, Arby’s, McDonald’s, or Cinnabon. So do your body and your wallet a favor and bring your own snacks/meals.  Stop at your local grocery store and pick up apples, granola mix, cheese, ready-made meals from the deli (not the frozen section) or whatever you like. And sure we all want some hot food on a chilly, Fall day, especially in a car. Pack up some chili or stew and store it in a thermal container.

Choose healthier options from fast food stops. If you must eat off of the side of the road, then try to resist the Super Size, double cheeseburger, fries and Chocolate Frosty. Grab a salad or the broiled options opposed to the fried options. If you have time to stop and sit down to eat, there is always an IHOP or full service restaurant along the way. They tend to have more options that are healthy than fast food places.

Stick to regular eating habits and times. I don’t know about you but when I am in a car for a long period of time, I tend to eat more than usual. A snack here, a meal there, another snack here. Before you know it all of the cookies are gone and the chips are next. Resist overeating. If you are bored, get a book you have been wanting to read or do a puzzle. Often when we don’t have anything to do, our impulse is to stuff our mouths.

Take stretch breaks. All of that sitting and eating can’t be good, especially if you are going the fast food route. Make a point to stop and get those limbs moving. Do some stretches, park the car and walk around the gas station lot or do a quick race with the kids. Quick sprints tend to burn calories faster anyway. On your mark, get ready, get set, GO!!!

To those of you traveling by plane or train, you can definitely apply many of these tips. Airports don’t have the healthiest options of food either, especially in the smaller airports. Regardless of how you are traveling this year, remember to keep it healthy. Eat in moderation and don’t remain too sedentary over the next four days. Enjoy this time with your family and friends and cherish every moment!

Happy Thanksigiving!

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.

Every time I hear someone sneeze these days I cringe. I immediately cover my nose and mouth with my hands or the inside of my shirt. I began frantically searching my purse for hand sanitizer, wipes, a tissue or anything I can find to ward off of the germs that are now flying about my entire personal space. I am silently screaming, “H1N1, H1N1 . . . Oh please, please I hope they covered their mouth!” But I know they didn’t because we can all tell the difference between a sneeze in a tissue and a sneeze that is wet and full of who knows what! What’s worse is when you are on the plane and the person behind you lets out a gigantic sneeze and you know it’s over! Those germs are not just flying over your head and into your space, but throughout the entire plane. Just prime for recycling right back into your nose and mouth at some point. What can you do?!? Absolutely nothing, just take it like a soldier. And yes, it would be ridiculous for you to sit the entire 4-hour flight with your hands over your face, wondering when it’s safe to bring them down.  People will think you are crazy. So please do not do that. Well, maybe for like 10 minutes is okay.  But what is our alternative?  Painter’s masks? Has it really come down to having to wear a mask in public places?  Apparently it has.

Since this whole H1N1 madness began, I always think back to the scene in the movie Outbreak, when the guy is in the theater and he sneezes, and they show how his sneeze spreads to everyone in the theater and goes up their nose. The mere thought of it makes me want to put on mask. I really need to start carrying trial size Lysol and start spraying as soon as I hear the sneeze. I think in addition to the H1N1 flu shot, they need to hand these out at every airport, train station, bus depot and movie theater. When someone sneezes, spray a Lysol bubble around you.

While I am being humorous in this blog piece, I am very serious. People I beg you – COVER YOUR MOUTH AND NOSE WHEN YOU SNEEZE!!! It is disgusting and harmful to the rest of us when you do not!! If you have no tissue, use the inside of your arm to sneeze into. It’s attached to your body, so it doesn’t cost you anything extra. Teach your children to do the same. They are a high-risk group for the H1N1 flu and their immune systems are still developing. Also, for whatever reason, babies and children have some powerful little germs! They will knock an adult off of their feet for week. Ask any parent or teacher.

I don’t think we realize how far a sneeze goes and what is coming out of our mouths when we do. So let me enlighten us all with this video on sneezing. I am sure we will all think twice, three times about covering our mouths and noses the next time we sneeze. Watch closely, it is in slow motion.

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

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

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

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

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

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

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

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

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

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

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

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

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.    

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.