Prevent Type 2 Diabetes

11 11 2009

November is American Diabetes Month, and 57 million Americans are at risk for type 2 diabetes. Here are some tips to help prevent it.

Eat healthier foods. Eating a small amount of healthy carbohydrates every meal can help in preventing type 2 diabetes. Pick carbs that are fresh or ones that are minimally processed starchy vegetables (potatoes), beans (lentils), fruit and whole grains. You should steam or broil them with spices, herbs or a little olive oil.

Reduce refined sources of carbs. This includes white bread, sugar and white rice. Completely getting rid of them isn’t necessary, but you should try to make more nutritious swaps when you can and limit portion sizes.

Exercise more. This will help you keep a healthy weight, lose weight, deal with stress and sleep better. Also, working out helps manage a healthy blood sugar level, regardless if you have diabetes. Just 1,000 calories worth of activity during a week causes your muscles to use sugar more efficiently and prevents the sugar from hanging around your blood. Additionally, research indicates that if a woman has 37 or more inches around her waist, she is 12 times more likely to get diabetes than a female with 32.5 inches.

You can learn more about diabetes at www.diabetes.org.

Source: Three Steps to Prevent Type 2 Diabetes

——

Jamie

mochawriter.com


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How to help a friend in an abusive situation

29 10 2009
There are two more days left in October- that means two more days of Domestic Violence Awareness Month.
 
Here are some tips to help you help a woman you know dealing with domestic violence.
 
Get all the info you can about domestic violence. One thing you can do is call a domestic violence shelter or the national hotline (1.800.799.7233 or TTY 1.800.787.3224) and speak with a victim’s advocate and learn how you can be as helpful and supportive as possible. You can also search the web for info.
 
Offering a compassionate ear may be the best help you can give. Don’t push the issue- just let her tell you what’s going on at her pace. Remember to validate her thoughts and feelings, provide her with options and stay respectful of her independence.
 
Recognize that no one deserves to be hurt and domestic violence is a crime. Phy Rubenstein, a nationally recognized DV expert, says “sometimes we’re afraid that a woman might be insulted if we tell our suspicions, yet it can help a woman feel okay about seeking help. Also, realize that it takes a lot of strength and courage to remain with an abusive partner.
 
Direct her to community services. Share your info about abuse with her privately. Reassure her that she isn’t alone and that people care for her. Encourage her to ask for aid at a domestic violence hotline or local program.
 
Provide her with the emotional encouragement she needs. Battered women deal with both emotional and physical abuse. According to the Department of Justice, her abuser probably speaks negatively to and about her. Because of the lack of positive reinforcement, she may feel like she can’t do anything right. So, help her think about her strengths and talents, and stress to her that she is worthy of a violence-free life.
 
Be there for where when she needs and be sure she knows it. Give whatever you can like childcare, financial help or transportation.
 
Help her with a safety plan. Help her figure out the steps she should take if her partner becomes abusive again. Things to do: create a list of people she can contact in an emergency; recommend that she put together and hide a suitcase of clothing, personal items, money and important documents. DV advocates can help with safety planning as well.
 
If she chooses to leave, call or have her call a domestic violence hotline or shelter. Battered women are usually in the most physical danger when attempting to leave. Advocates strongly sugges being very cautious when offering and providing safety in your home. Be very discreet and speak to domestic violence staff about the best method of dealing with this.
 
If you hear or see an abusive situation happening, call the police immediately. “It cannot be overemphasized that domestic violence is a crime that can resul in serious physical injury or even death,” according to the Department of Justice. “Calling the police doesn’t always mean the abuser will be put in jail, but it is simply the most effective way to protect the woman and her children from immediate harm.”

Source: Maine Coalition to End Domestic Violence

——

Jamie

mochawriter.com 

 


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It’s Love Your Body Day!

21 10 2009

bushbaumCreated by the National Organization for Women Foundation, this campaign helps raise awareness about women’s health, body image and self-esteem. It also provides women and girls with tools and encouragement against (unrealistic) media images.

“For years now, advertisers and fashion magazines have airbrushed photos to turn models into the latest beauty ideal. Women and girls are constantly bombarded with these artificial images — fantasies they can’t possibly live up to in real life.
That’s why the NOW Foundation is celebrating its 12th annual Love Your Body Day on Oct. 21. This campaign is a giant shout out to the fashion, beauty, diet and advertising industries: No more fake images! Show us real women, diverse women, strong women, bold women. And to the women and girls who are targeted by messages telling them that the key to success and happiness is manufactured beauty, we say: It’s okay to “Be You” — the true you is beautiful.” (from the NOW Foundation’s website).

Of course, I had to ask my fabulous Facebook friends to tell me what they love about their bodies. Well, I guess before I tell you what they said, I should tell what I love the most about mine- I love my face, skin and hair! Now, here’s what they had to say:

“My face (eyes and cheeks in particular), my sm-medium butt and my legs.”

-Melisa

“ I luv my skin (no foundation for me), eyes, cheeks, nose and smile…I guess that would sum up the FACE, so FACE is my final answer! lol”

-Audia

“I’ll have to say…my smile, legs and tush (lol) and my hands and feet!”

-Kiera

“I believe I would have to say my birthmarks (I have 4 of them…they are about 2 or 3 shades lighter than me in these weird shapes). Secondly, my breasts. I am not sure that they qualify as breasts, but I love these small perky things. And lastly, my eyes. I love their shape and dark brown color. I wouldn’t change how i look, but I most definitely wouldn’t change these features for anything.”

-Britnee

“My eyes, legs and my boobs. It took almost 20 years to get them!”

-Kenshena

“These grapefruits that I call boobs and my tush.”

-Kanisha

“…I love that I have a shape; there’s nothing sloppy about my body. I love the fact that every time I see my butt in a mirror, I’m shocked and almost embarassed (I mean, every time), but it’s mine, so I got to work that, work that lol”

-Karla

“Well, I LOVE the color of my skin, my naturally toned abs, my long legs and my bitty-boobs because if I don’t want to wear a bra, I don’t have to! Now that’s freedom, lol! “

-Jessica

“My skin (tone) and my eyes!

-Cheris

**Fab readers, let us know what you love the most about your body. Don’t be shy & celebrate YOU!**

Photo above is the winning poster for Love Your Body Campaign 2009 created by Marie Bushbaum.

——

Jamie

mochawriter.com


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It’s Feel Your Boobies Week!

12 10 2009

Well, it actually started last Friday, but Feel Your Boobies Week runs from October 9-16. According to its website, Feel Your Boobies is a breast cancer non-profit organization whose mission is to create an annual reminder campaign that utilizes unexpected and unconventional methods to remind young women to ‘feel their boobies.’

The organization was created in 2004 after the founder, Leigh Hurst, was diagnosed with breast cancer at 33-years-old. She was only feeling her breasts when she found a lump- not through a traditional breast self-exam. Feel Your Boobies began as a few fun t-shirts Hurst made to remind friends to feel their boobies.

She chose to use unexpected and unconventional methods because based on her experience, a lot of younger women ignore breast cancer messages. Why? 1) We don’t think we’re at risk; and 2) The messages are too clinical. Luckily, research shows that just feeling your boobies (or having breast awareness) is just as useful in detecting lumps and other breast changes as the conventional breast self-exam.

So, ladies, feel your girls this week and remind your friends.

For more info (and to make a photo like the one below, check out www.feelyourboobies.com).

boobicon

——

Jamie

mochawriter.com


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National Breast Cancer Awareness Month celebrates 25 years

1 10 2009

breast-cancer-ribbon-2As you probably know, October is Breast Cancer Awareness Month, and this year it’s 25-years-old!

According to The National Breast Cancer Awareness Month website, NBCAM has been at the forefront of promoting awareness of breast cancer issues and has grown with the national dialogue of breast cancer.

The organization plans to stay dedicated to educating and empowering women to be in control of their breast health by regularly conducting self-breast exams to discover any changes, scheduling regular visits and yearly mammograms with their doctors and more.

NBCAM’s website is a resource for breast cancer survivors, patients, caregivers and the public. They add updated information and resources about breast cancer throughout the year.

How you can help promote breast cancer awareness

  • Wear and hand out pink ribbons to friends, family, etc.
  • Wear an item of pink clothing
  • Have a bake sale and donate proceeds to breast cancer research
  • Donate money to help with cancer research
  • Promote breast cancer awareness on Facebook, Tweeter, etc. and write about it on your blog
  • Put a pink ribbon on you website and/or blog
  • Get and stay informed about breast cancer

For more info, check out www.nbacm.org. Photo from elements4health.com

——

Jamie

mochawriter.com


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September is Ovarian Cancer Awareness Month

23 09 2009

 

Breast%20&%20ovarian%20CancerAccording to estimates, more than 15,500 women in the United States will die from ovarian cancer this year. Why? Several women don’t seek medical treatment until the cancer has started to spread. Also, the indicators of ovarian cancer are often subtle and easily mistaken for other illnesses, and it is tricky to diagnose. Research suggests there are four symptoms that might be linked to ovarian cancer:

 Bloating

Pelvic or abdominal pain

Difficulty eating or feeling full quickly

Urinary urgency or frequency

Other symptoms might include:

  • Nausea, indigestion, constipation, gas or diarrhea
  • Extreme fatigue
  • Shortness of breath
  • Backaches

If the symptoms lasts more than 2-3 weeks, talk to your doctor.

Risk factors include:

  • Family history of breast or ovarian cancer
  • Personal history of cancer
  • Women over the age of 55
  • Women who were never pregnant
  • Women on menopausal hormone replacement therapy

For more information on ovarian cancer, check out


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It’s Cataract Prevention Month

1 08 2009

girls with sunglasses

I know, most of the time when you here cataract, you think old people. However, cataracts can occur in people young and old. And I should know because I have them- or one- or something.

Anyway, I’m going to give you some info about them and how you can delay them.

 What are cataracts? Well, they are the leading cause of blindness, and they happen when the lens of your eye becomes clouded. Basically our lens is a transparent structure made up of mainly water and protein fibers, but when the fibers clump together, the lens loses clarity, which leads to blurred vision and blindness if untreated.

How does it happen? It primarily happens because of aging-related deterioration, but it can develop in us young’uns with things like eye injuries and diseases and/or inflammation.

 The symptoms are:

  • Blurred/dim vision
  • Loss of distance vision
  • Sensitivity to light
  • Frequent changes in eyeglasses or contact lens prescriptions
  • Difficulty with night vision
  • Tendency to see a halo or glare around lights
  • Double vision in one eye
  • Loss of depth perception

 They develop slowly and doesn’t cause pain.

 What can help you prevent it?

  • Reducing exposure to UV light (wear sunglasses)
  • Not smoking
  • Limiting alcohol consumption
  • Filling up on antioxidants (found in yellow or dark-green leafy vegetables)
  • Getting Omega-3 Fatty Acids (found in fish like salmon and sardines)

 For more info, check out the National Eye Institute Website

Photo from en.fotolia.com


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Lazy Girl’s Guide to Health

31 07 2009

If you’re anything like me, you want to get healthy and into shape, but woman_weightsyou’re, well…kinda lazy. Or maybe you’re just too busy and whatnot.

But lucky for you (and me), Prevention Magazine gives us unmotivated, lazy girls nine tips to get healthy (now if we only listen…)

Here they are briefly:

  1. Five servings of fruits & vegetables are enough.
  2. When it comes to cardio, 17 minutes a day is enough (music to my ears).
  3. It’s okay to only use SPF 15.
  4. It’s cool if you only drink with meals and when you’re thirsty (except if you’re really active or live in hot areas).
  5. Seven hours of sleep is fine.
  6. You only have to measure grains and fats.
  7. Strength training once a week is a-okay.
  8. With hand washing, wash for 10 seconds, then rinse
  9. If you’re overweight, try to lose 5-7% of your current body weight.

Check out the whole article here

 Photo source: justworkit.net   

 


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Tips for getting a better night’s sleep

15 07 2009

ist2_8599068-young-woman-sleeping

 With the economy and the stresses of everyday life, it can be hard to get a good night of zzzz’s. but not getting enough sleep can play a part in insomnia, which can cause major health issues.

However, there are ways to get rid of disturbances by making your room a serene place to unwind and to sleep. Here are some five ideas (from Yahoo’s Shine):

  1.  Take the TV out. Watching TV in bed hinders good sleep, so think about moving the TV to a more common area or turn it off before winding down for the night.
  2.  Consider moving your computer to another room, too. Taking away the stress and worry of work or Facebook messages from where you should be relaxing and sleeping.
  3.  Get rid of extra noise. Noise can keep you up at night, so be sure that rooms near yours don’t have stereos, TVs or other loud electronics.
  4.  Keep out the light. You can do this by choosing light-blocking window treatments, using a sleep mask or (don’t laugh) putting a blanket/sheet over your window. However, if you need a little light to sleep at ease, add a couple of nightlights or dimmer switch.
  5.  Get organized. Organize your closets and drawers and put your clothes and other things where they belong. A disorganized, messy room is stressful to your mind, which can also reduce your sleep.

 Check out five more tips here.

Buenos noches, chicas!

Photo from istockphoto.com


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UV Safety

14 07 2009

July is one of the best and most popular months for fun and sun, and that’s probably why it’s also UV Safety Month.

sun protection

About the sun & UV: Sunlight has ultraviolet (UV) radiation that can cause early skin aging, wrinkles, cataracts and skin cancer. How much damage you get from UV exposure depends on several factors- strength of light, how long you’ve been exposed and whether your skin is protected.

And remember- there is no such thing as safe UV rays or safe suntans.

Tips for staying safe in the sun:

Cover up. Dress in tightly woven clothes that block out light. Here’s a test to try: put your hand between one layer of your clothes and the light. If you can see your hand, you’re not wearing a lot of protection.

Use sunscreen. An SPF of at least 15 blocks 93 percent of UV rays. To ward off skin cancer, you want to block UVA and UVB rays, so follow the directions on the bottle.

Wear a hat. Wide brim hats are best because it guards your neck, eyes, ears, nose, forehead and scalp.

 Wear UV-absorbent shades. You don’t have to pay a lot for them, but make sure they block 99 to 100 percent of UVA and UVB rays.

Limit exposure. UV rays are strongest between 10 AM and 4 PM. Not sure about the intensity? Try this: if your shadow is shorter than you, the rays are at their strongest.

For more info about skin protection, check out my source: Protecting Yourself in the Sun.

Photo from more.com


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