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!

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.

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

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!

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.

If you had more than your share of cocktails last night, recovery is always challenging. This is especially true when you are in your 30s and 40s. Recovery takes so much longer than when you were in your 20s. I would like to share a few things that I do to recover the next day:

Drink nothing but water all day. If I feel I over did it on the sugary cocktails, I try to hydrate myself and eliminate as much sugar as I can the next day. No sodas, no juice, no alcohol, no sweets – JUST WATER! (Tip: Drinking lots of water in between cocktails helps too).

Get a workout in. It really does help me feel better to sweat out some of those toxins I put in my body the night before. Plus I just feel less guilty by trying to work off some of the calories I consumed. Top off your workout with a high protein meal to help your body recover from the workout.

Eat lots of good stuff – veggies, protein, and lean meats. This of course is my choice of food and doesn’t have to be yours. Okay, I may sneak in some french fries along with the salad. Some may turn to greasy foods to recover from a night of too much alcohol. There is some scientific evidence that supports this is actually good for you since high fatty foods slow down the absorption of alcohol. So eating the greasy food before you drink may prove to be better than afterwards.

Sleep! I really try to get my full 7-8 hours of sleep if I can, but often alcohol can cause for a restless night. So if are able to, take a quick nap the next day to recharge. This of course only works if you don’t have to work the next day (although I am known to take a quick snooze at my desk) or have children to take care of. As one of my girlfriends says, “There is no such thing as sleeping late after a night with the girls, when you have a 3 – and 7-year old who want breakfast at 6 a.m…on a Saturday!” So mommies, I say try to play the quiet game with your little ones for about 20 minutes and see if you can sneak in an afternoon nap! Popping in the Shrek 3 DVD will probably work too.