How would you judge someone’s health? Society has led us to believe that being healthy is determined by how we look on the outside. Weight and clothe size has been what many women use as a guide when they feel they need to lose weight. As women we often look at other women and say “I want her body”. My question to you is why? Why do you want to look like someone else? You are an original design, unique and divinely created. That’s one of the reason I decided that the vision for the 21 Day Challenge was to assist women in developing the I Love MY Body attitude.

Weight and size are NOT the determining factors for health and fitness. For years we have followed the “normal” or “ideal body weight” standards. Ideal body weight doesn’t work for everyone. Just because the chart says a 5’3 woman should weight 115 doesn’t mean you have to almost kill yourself to be 115 pounds. There are 2 main things that the IBW doesn’t take into account; muscle mass and body type. Muscle weights more than fat, so if you’re like me you have more muscle mass than fat you will not fall within the “ideal body weight”. No matter how hard you try, and neither will I. Body type is another reason. If you have an athletic build like Serena Williams it’s unlikely that you will fall within the IBW category.

The Mayo Clinic has come up with a new term, normal weight obesity. When I first saw this I was kind of confused. How can a person be of normal weight but yet obese at the same time? The research stated that more than 30 million people are of normal weight but have a body fat an obese person. High body fat puts you at high risk of developing high blood pressure, heart disease and diabetes. Instead of using the weight alone to determine health status, they suggested to use the body mass index (BMI). BMI is NOT the only indicator to use if trying to see if you’re overweight or underweight for your height. Percent body fat is also helpful. Here’s the equation to find your BMI:

BMI=(Weight in pounds / height in inches X height in inches) X 703.

•BMI of less than 18 under weight.

• BMI of less than 18.5 thin for height.

• BMI between 18.6 and 24.9 healthy weight.

• BMI between 25 and 29.9 overweight for height.

• BMI of 30 or greater obese

If you’re like me and not a fan of math I found a BMI calculator that does all the work for you www.nhlbisupport.com/bmi/. There are always pro and cons to things like this. The only thing about the BMI that I don’t like is it doesn’t distinguish male and female. A man with a BMI of 25 may be considered healthy for his height and weight but the women with the same height and weight she is considered obese.

The BMI is a tool that you can use to get you started at healthy life style without being so dependent on weight. Speaking of weight, I advise the ladies on the 21 Day Challenge if you feel you have to weight your self do it 1) in the morning 2) after you use the bathroom 3) totally naked 4) only once a week on the same day and around the same time.

As I say hello to another year (my birthday was Feb 28) that God has blessed me with, I can’t help but be thankful and grateful. I believe that having an attitude of thanksgiving will open the door for many more blessing to come. Regardless of the situation you face at the time, there is ALWAYS something to be thankful for. Just waking up is something to be thankful for. I recall a saying that my mom use to always say “Be grateful, because there is somebody somewhere a little worse than you”. That stuck with me and I find myself thinking about that statement a lot. When it just seems that nothing is going right in your life, think on that statement. If you don’t believe me just talk to some people and hear all that they’re going through, you’ll find yourself saying “Thank You Lord, it’s not as bad as it seems.”

My thankful heart comes from all I see in the hospital setting. If I could have people that are non-compliant with their medication for high blood pressure and diabetes walk in my shoes for a day and see what they’re really doing to themselves. I’m pretty sure they will have a different attitude. One problem can have a snow ball effect and cause more and more health issues. I don’t like to sound like a scratch record but IF YOU DON’T CARE OF YOU WHO WILL? Not just healthy physically but mentally too.

Physical Health:

Being completely healthy in today’s time is pretty almost unheard of. Everybody has something health related that they’re dealing with. Have you ever looked at the word disease? What do you see in the word? DIS- EASE. There is a physical DIS-EASE, meaning that the body is in a state of uneasiness and or pain, a disruption of the natural bodily process and function. Think about it, when you feel healthy the body runs smoothly and all is well. Living with any type disease is not easy. Some people fight to live every day and I literally mean fight. They struggle to breath, move, and talk. Let’s take breathing for example. You don’t have to think to breath. What if all of a sudden, doing a workout you start gasping for air? We often take the small things for granted until there gone.That’s what I mean when I say some people have to fight to live.

Mental Health:

I heart goes out to people and that have what society has labeled mental illness. Did you know that mental illness is not just depression, bipolar or schizophrenia? Mental illness can also be related to the body such as anorexia, bulimia. We know that these are eating disorders but to be considered mental illness is something to think about. Not wanting to eat because they think they’re fat or larger than what they really are is a disease called body dysmorphia.  Being healthy is not just a physical thing but involves having a having a sound mind as well.

I teach my students on the 21 Day Challenge not to compare their body with that of any one else. If there are things about your physical appearance you want to change, do it for you not to look like anyone else. Love your total body,  it’s the only one you have!

The cell phone, IPod, Mp3 player, Xbox, PSP, Wii, Notebook, Portable DVD, Kindle and now the Apple Tablet, sometimes I am really amazed at how far we’ve come with technology.  I remember the days when I begged for a pager. Having a pager meant you were someone important, or least made you think you were important. No one carries a pager except my husband.LOL!!! (If you know him then you know why that’s a funny statement.)

Then there was the BIG block car phone (aka mobile phone), OMG that thing was ridiculous!! From there the cell phone changed; analog cell phone. That was big too but not as big as the original mobile phone. In today’s society the cell phone has almost replaced the home phone. EVERYBODY has a cell phone now, kids as young as 8 to  even our most senior adults. But I have a question…How is it that when we didn’t have a cell phone, we would wait until we were at a land line to return the call? And now as soon as the phone receives a text or call, we drop everything we’re doing to answer it.  We have become like electronic junkies. We text, talk and drive, is responding that important? So important that it could cause a very serious accident. Think ladies. It only takes a moment for your life to change and also change the life of someone else too. Ok… I think you get my point. Don’t text, talk and drive!!!

The cell phone has come a long way and I’m thankful for advancement and new technology. Many of the newer phones especially the ones that have the PDA capabilities offer several applications.  These applications range from stocks, news, games, music, and travel to social networking sites like face book and twitter.  They also have application for health and fitness. Some of the health and fitness apps are really good.  These apps will help you keep track of your calories, workouts and weight loss progress and more.  There are even apps that tell you how many calories are in many of the fast foods but just in case you didn’t know the “21 Second Formula” works just as good (see free report). Who knew your cell phone would end up being the thing that makes you accountable for what you eat.

So today I encourage you to download an app . Try the free ones first and see how you like them. Talk to other people and see what apps related to health and fitness they use. Sometimes when you can see what you’re eating and doing it makes it easier to stick with your weight loss and body image goals.

As technology continues to evolve use it to your advantage, it could possibly be the thing that makes you FIT and FABULOUS 4 Life. (One of the motto’s on the 21 Day Challenge T-shirts )

The today’s woman is busier than ever. We have so many different responsibilities that I often wonder how we do it. Some women act like the engergizer bunny “they keep going and going”, until one day their body stops, it’s had enough.  So what do you do when you tire out? Drink another cup of coffee? No! Take 5 hour energy? No!
Let’s explore 20 things that I think will help boost energy.

1. Get a good night’s sleep
2. Always eat breakfast
3. Regular eating schedule
4. Decrease sugar consumption
5. Eat healthy snacks
6. Eat protein
7. Consume whole grains
8. Eat lots of fiber
9. Cut down on coffee
10. Drink water
11. Lose weight
12. Take a vitamin or supplement
13. Get your thyroid and blood count checked
14. Exercise in the morning
15. Exercise on a steady gradual basis
16. Talk to an energetic friend.
17. Avoid complaining people
18. Eliminate worry
19. Be thankful
    
20. Pray

Things are the things that I feel can help increase your energy. Send me your suggestions and I’ll add them to the list.

What’s one of the first things you do when you’re stressed, besides pray? EAT!!! Ladies, let’s be honest for a moment. When we’re under any kind of stress healthy eating is the last thing we want to do. Most of the time we look for comfort food like sweets, salty and or fried foods. These are foods that make us feel good when we eat them.

Did you know that with chronic stress you’re prone to gaining weight? The body is a unique work of art. In response to stress or a stressful situation the body secrets a hormone called cortisol, also known as the “stress hormone.”  Cortisol has several functions:

• Regulates blood sugar
• Aids in energy production
• Decreases inflammation (swelling)
• Helps the immune system
• Promotes healing.

Any kind of stress causes the body to release cortisol. The different types of stress include but are not limited to:

• Environmental
• Chemical
• Physical
• Psychological
• Biochemical

Regardless of the type of stress, it produces the same physiological results, increase cortisol secretion.  Studies have shown that stress and increase cortisol levels tend to cause fat deposition in the abdominal (belly) area. Here are some physiological results of increased cortisol levels related to stress:

• Decrease metabolism- despite eating the same amount of food you may still gain weight when stress because too much cortisol slows down your metabolism.
• Cravings- Chronic stress often times stimulate non- healthy cravings thus leading to additional weight gain.
• Blood Sugar- Increased blood sugar (hyperglycemia) can lead to mood swings and fatigue.
• Emotional Eating- As if unhealthy food wasn’t enough, now you’re eating because of nervous energy. Snacking and munching when you’re not really hungry.
• Fast Food- When stressed who wants to cook. Food on the go is the way to go…NOT.

So what’s the solution? I’m so glad you asked. As health and fitness enthusiast the first thing I would suggest is… EXERCISE. That’s right ladies as stress out as you may feel there are so many benefits to exercising. Not just physical but mental also, read Feelin Good in 20.

Reduce the stress, if possible in efforts to normalize the cortisol level with meditation, attitude changes and last but not least rest. Sometimes you just need to rest and let it go.

2009 is almost over and I really want you re-evaluate some things in your life that may be causing you undue stress; friends, family, bills, relationships anything that you may have been stressed about this year. Focus on letting it go and trusting your spirit and do what is best for you! If you don’t take care of you who will? You may lose a few pounds in the process.

 I received an email today from one of the students of the 21 Day Health and Fitness challenge. She asked  me about an appetite suppressant she was thinking about taking. I am personally am not a fan of any type of stimulants or suppressants when you’re trying to lose weight. The natural way is not the easiest way, but I do not endorse using any type of artificial stimulant or suppressant to lose weight either.

 Appetite suppressants do just what they say; they suppress or decrease your appetite. But when you’re trying to lose weight you need to increase your metabolism by eating  frequent small meals every 2 ½-3 hours.  Some appetite suppressants can be very addictive and that’s why they’re not over the counter medications that you can get without a prescription. Many have been classified as controlled substances that can lead to addiction. Even though you might consider taking a stimulant or appetite suppressant, I would highly advise you to do a lot of research first before consuming them. They have tremendous adverse side effects that can really do you more harm than good. I’m only telling you this from experience. Several years ago I took one tablet and that one tablet caused my heart to race so bad that I had to go see my primary care physician. The first thing he asked me was I taking any supplements.  Knowing that I had taken 1 pill I confessed to him because my heart was about to beat out of my chest.  After that incident I have never taken another stimulant. I vowed that if I was going to achieve my goal of having a healthy body, I was going to do it the natural way.

 There are some things I would recommend taking; multivitamins, vitamin C, biotin and B vitamins. I think these are the vitamins that help you, especially the B vitamins because they help you increase your metabolism. The biotin is good for hair, skin and nails. Vitamin C, it helps you with building up and having a strong immune system. Taking these vitamins along with healthy diet and exercise you can achieve losing weight.

The best advance I can give you is if you’re going to take an artificial stimulant or suppressant to help you lose weight, please research the items before you consume them. Ask people that have taken those items, read the reviews, do whatever it takes to get enough information on those items before you put them in your body. Because remember, this is the only body that you have, cherish it.

Sometimes it takes an uncomfortable situation to cause you to think and re-evaluate your life. Often times we are afraid of the unknown but when the facts are so vivid (in black and white) it causes you to stop, pauses, and step back and see what’s really going on.  You may be wondering, “What is she talking about?” I’m talking about your health. Do you know your health status?

When was the last time you had a good head to toe physical. Not just going to get your height, weight and blood pressure checked but a thorough physical? Including having your blood drawn. We focus so much on the external and neglect the internal, until our bodies starts to talk to us from within.

When the body talks you better listen. You can try to ignore it until it things become overwhelming and  you get scared. So scared that you are now fearful about what could possibly be going on within your body. Things that you know could have be prevented and treated if you would have sought medical attention earlier. Once the fear sets in, you start to panic and then from panic to confusion and doubt everything just begins to snowball and the situation has taken over your thoughts. So what do you do next; turn the computer on and attempt to self diagnose by looking your symptoms up on the internet (this can lead to more confusion). The internet is good for information that can help you associate your symptoms with a particular sickness or disease but I would not advise trying to manage your health-care by the Internet. Physicans go through 8 years or more of training and still have trouble making a sound diagnoses.  (That is my personal opinion, you do what you think is best for you). It just  may take you stepping out of your comfort zone and going to see a physician.

As an African American female with a family history of hypertension, diabetes and heart failure it’s up to me to take charge of my health.  As uncomfortable as it is going to see my GYN I would rather have that uncomfortable feeling now, than to know that my yearly pap came back positive later and I had something that could have been treated early ie. cervical cancer.

So I challenge you to take the time and get checked out before ANY symptoms arise. Knowledge is power and the more you know about your health status the better you are at taking care of your body.

It’s a beautiful Saturday morning in Oct and I just finished the Heart Walk, now I’m on my second fundraiser walk  at Stone Mountain Park. As I stroll around the park I am so at peace and decided to share my thoughts with you… Thank God for blackberry .Just being outside in elements of nature is really relaxing: the fresh air, the amazing hot sun rays, autumn leaves, green tress and of the course The Mountain. All of this makes me so grateful that I’m healthy enough to walk and enjoy it.

There are so many thing we take for granted until their gone. Especially when it comes to our health. Just being able to breath takes very little effort when the body is functioning properly. Now image if you have an illness that required effort to breath like asthma, emphysema or even if you smoke. Smoking decreases the vital capacity of the lung thereby decreases the oxygen you use to breathing thus requiring more effort to breath at times.

Let’s take it a little closer to home; weight. When you carry extra pounds it requires your heart to work harder to pump blood throughout your body. Plus if you’re not eating healthy and consuming a high fat diet makes it even harder.  High fat diets clog up vital arteries that are responsible pumping blood to the heart and throughout the body.  So now your heart is working double what it’s suppose too. And that’s just with what an unhealthy diet can do. Imaged if I add modifiable and non-modifiable risk factors such as : not exercising, smoking, age, race, sex, family history and stress. You’re be a time bomb waiting to explode. No wonder heart disease and stroke are the number 1 and 2 leading causes of death in men and women.

So today I want you think about what you’re grateful for and if it’s something in your life that needs to be changed go ahead and make a decision to change it. I want you have many more years of being happy, healthy and whole.