May 2015- Stroke Awareness Month

As we all know, every month marks a new health awareness theme.  For the month of May, there are three topics on my radar and they are:

• High Blood Pressure Awareness
• Skin Cancer Detection and Prevention
• Stroke Awareness Month

In an effort to increase awareness, I am devoting the month of May to highlight these awareness topics with a new post every week on Tuesdays.  For this post, I am going to focus on Stroke Awareness Month.  First things first, what is a stroke?  A stroke is a medical emergency that happens when a part of the brain dies from lack of blood, usually due to a damaged artery.  The most common way this happens is when there is a blockage of a blood vessel in the brain, by a blood clot or fatty deposits on the vessel wall.  Another way stroke occurs is when there's a ruptured blood vessel that disrupts normal blood flow causing leaking into the brain.

What are the signs of stroke?
The best way to remember this is through the acronym, FAST.

• Facial weakness (sudden severe inexplicable headache)- Can the person smile? Does one side of the face droop?
• Arm and Leg Weakness (generally sudden numbness, particularly on one side of the body)- Can the person raise both arms? Does one arm drift downward?
• Speech impairments (slurred or troubled speech, confusion)- Can the person say a simple phrase?  Is their speech slurred or strange?
• Time is critical- Call 911, don't hesitate

If just one of these signs is happening, call 911 immediately.  While it could turn out to be a false alarm, it's absolutely better to take precaution.  If not a stroke, there is likely still a medical emergency occurring.  Though the situation is frightening, try to maintain a timeline of the symptoms.  Doctors will need as much information as possible and any detail you can provide will be helpful.

What are the risk factors for a stroke?
 Lifestyle factors such as obesity and smoking can increase your risk for a stroke, as does medical conditions such as high blood pressure, high cholesterol, diabetes, and atherosclerosis. There are also other uncontrollable factors such as family history, gender, race, and other preexisting conditions.  Talk to your physician to discuss your risk factors and prevention.  Maintaining a healthy and active lifestyle can help to reduce the changes.

Dispelling a couple of myths

• It's not an "old people's disease"- Strokes can happen to anyone of any age.
• Once a person has one stroke, they are immune from future strokes-  Unfortunately, no.  I know from personal family experience that this is not true.

Get more of the myths vs. facts here: http://www.stroke.org/understand-stroke/what-stroke/stroke-facts


Learn more about strokes and awareness below:
National Stroke Association: http://www.stroke.org
Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/stroke/home/ovc-20117264 
U.S. National Library of Medicine: http://www.nlm.nih.gov/medlineplus/stroke.html

I'm also tweeting about this (and a variety of topics!) here (@MsVibrantLady)

Stress Awareness: Drop the Mic...but don't!

Hello my readers! This is post # 2 in my series of Stress Awareness Month postings. I originally had a different topic in mind but we all know life dictates our decisions. Beginning with last week's introductory post, I plan to explore common ways we stress out and tips, articles, and suggestions to reign victorious!

Now to the title of this post. When you hear the expression "drop the mic", that references making a fierce point that leaves no room for interpretation. You know, you are in a debate and you make such a case that it leaves the other person silent, as in they literally have no comeback. Well, when it comes to public speaking, most people would rather drop the mic and literally run out the door.  It's so bad that it's officially a condition called glossophobia.

So why is this so stress-inducing? This anxiety affects people at different levels, whether you are an extrovert or an introvert.  In some cases, I think it's a fear of being judged/ridiculed, fear of failure, lack of confidence on the topic or with the audience, uncertainty, and/or all of the above.
Now I actually enjoy public speaking.  It's weird because I will be so nervous before I begin but once I do, it's a thrill.  Granted my dream career was broadcast journalism (oh, deferred dreams!) so I've always envisioned myself in front of a camera.  I've also been a tour guide, so I'd say  What helps me conquer the sweat and stomach churns is preparation, practice, and pizazz.  Let's break it down!

• Preparation- I believe in researching your topic to the high heavens!  When you're confident in what you're speaking about, nerves may ruffle you but won't be able to break you down. You've got this.  Jot down your bullet points and use those as a helpful guide (and not a crutch).  Even the most seasoned speakers use an outline and even if they never reference it, it's available.  There is no shame in glancing down at notes or if it's an interactive presentation (PowerPoint), reading from slides.  However, you want to rehearse so that you can find the sweet spot of content, delivery, and connection with your audience.  Which brings me to...

• Practice- We all know the ways from our days of school presentations.  Note cards, in front of a mirror, in front of family, etc.  When you're an adult, sometimes those options aren't always available.  I believe in running through your presentation first on your own, with someone you trust to give you honest and constructive feedback, and then again on your own incorporating the honest and constructive feedback.  Honest and constructive being the key.  You don't want someone to just lie to you to make you feel good nor someone who is so critical that you lose the confidence you just gained from your preparation.  If you have a nervous habit (shaking hands, voice quivering), recognize that and think about ways you can manage these habits.  For voice quivers, you're likely not breathing properly, so rehearse your breathing.  If you look down alot, practice your eye contact at specific points in your presentation.  Just as you practice your content, you should also incorporate how to be relaxed.  The human brain can store a wealth of information and thoughts, it's amazing!

• Pizazz- Find a way to make a presentation uniquely you.  Even in business settings, you can do this.  We are all perfectly different.  Remember, the majority of people feel nervous and the people who are listening can identify and likely trust you as a source! 

Think about the best presentations you've heard, what did you enjoy about them?  What are the strengths?  Public speaking is a skill and I believe we can all learn to find comfort with it.  Even if you manage to avoid it, at some point you'll have to likely talk in a group setting.  It's natural to feel nervous and stress out but let that be the motivation.  If you make a mistake during your presentation, simply address it with a clarifying remark or just move on.  It will take time and practice but in time, you will get better at it.  Just keep your head up and keep trying!

Check out this Mayo Clinic article with excellent tips: http://www.mayoclinic.org/diseases-conditions/phobias/expert-answers/fear-of-public-speaking/faq-20058416

Don't stress...live, learn, and live inspired!

Stress Awareness Month- April 2015

Happy April 1st!

April represents many things.  For many of us, it is the gateway to spring.  The weather is warming up, flowers are beginning to blossom, and people are trading the dreary colors for bright and vibrant ensembles.  That all sounds good right?  Well, this time of year can also represent stress.  The pace of work is increasing, the kids are on break / have exams / prom, etc on the horizon, travel prices are steadily rising or you've just been holding in the stresses from winter.  Does this sound like you?  I know it sounds like me.   We're in luck!  April is Stress Awareness Month.

Let's define stress.  According to Merriam-Webster, stress is a state of mental tension and worry caused by problems in your life, work, etc. or  something that causes strong feelings of worry or anxiety.  When I hear people speaking about stress (myself included), it often refers to the first definition--a state of mental tension and worry.  As the graphic above shows, many other negative feelings go right along with stress.

So how do we combat these feelings?  Speaking from my own experience, the first step is to identify the stressors in life and determine how they can be managed.  Notice I didn't say eliminated completely.  Depending on what causes you anxiety, it may not be easily removed but it CAN be managed.  Every week this month, I'm going to focus on some of the most common stress factors and share my thoughts on how to survive and thrive!  I hope you'll follow along with me.

In the meantime, here is a Huffington Post article detailing what stress is NOT.  Interesting read: http://www.huffingtonpost.com/2013/04/03/stress-myths-busted-misconceptions-causes-symptoms_n_2974643.html

What are your thoughts on stress?  How do you manage?  I would love to read your comments.  You can also connect with me on Twitter (@MsVibrantLady).

Beyond the Hashtag: #WaterIs

#WorldWaterDay

World Water Day was March 22, 2015 and while I was able to participate in an interesting Twitter chat, the main hashtag #WaterIs got me thinking.  That's how you know a hashtag is effective--it makes you think!  Water is everything; it is life, survival, hygiene, relaxing, healing, and the list goes on.  Yet for as essential as water is, there are far too many people on this planet who don't have access to safe reservoirs of it.  On the flip side, many people who have an abundance of access waste it.  What an imbalance!  What can we do to truly affect change?  Here are my thoughts below:

Identify the biggest ways you waste water and stop
When I think about my daily habits, I can easily pinpoint a few instances where I've used more water than needed.  Think about it? How much water does it take to brush teeth or moisturize and cleanse your face?  While it might seem like only a few minutes, that's liters of precious water being wasted.  Does the faucet really need to run while you're brushing those pearly whites?  No!  Also, when washing dishes, does the water really need to run while you're soaping up the dishes?  Now while I have tried to be more conscious of how long I let the water run when washing dishes, I am clean-obsessed and have on occasion let water run while I'm soaping up dishes.  Gotta admit when you're wrong to make it better right?

Brainstorm ways on how you can reduce water consumption...and do it!

• Take shorter showers
• Wash full loads of laundry
• Cook with strictly the amount of water you need (same thing goes with making coffee!)
• Start-stop the faucet when brushing teeth or washing dishes (water does not need to run the entire time)
• Flush toilets wisely (sometimes we flush unnecessarily, be strategic)

These are just a few ideas but I bet there are more...would love to get your thoughts!

Get the message out there!
Tell you family, tell your friends, shout it on the rooftops!  Okay, so maybe not that last one but seriously I think awareness is key.  I think once you've modified your own habits and become aware, you'll be more empowered to suggest how others can reduce their water consumption. Sharing your success and impact is more powerful than you know.

Learn more about organizations that help populations lacking access to safe water sources
We are all one world!  While many of us have the luxury and are blessed enough to not have to worry about this issue, unfortunately that is not the case for many around the planet.  According to the WHO/UNICEF Joint Monitoring Programme for Water Supply and Sanitation, at least 1.8 billion people world-wide are estimated to drink water that is faecally contaminated. (Source: http://www.unwater.org/statistics/en/ ) Lack of safe water yields disease, dehydration, and economic strife among other things.

Here are few organizations truly working to make a difference:
The Water Project: http://thewaterproject.org/
WaterAid: http://www.wateraid.org/what-we-do
Waves for Water: http://www.wavesforwater.org/about/story

For more information on the world water crisis and how YOU can help make a difference, please visit:  http://www.unwater.org/


#WaterIs ... LIFE!  So let's spread the love and help save LIVES :-)

Tunes Tuesday: Somi- The Lagos Music Salon

Photo from Somi's official website: http://www.somimusic.com

Get to know Somi, an American jazz artist of African descent with a beautiful voice and even more beautiful stories to tell.  Somi's music is a recent discovery to me, which I found based on a retweet of NPR's Song Travels series this past weekend.  It was a cloudy, Sunday morning and so I decided to listen to the hour long session between Somi and award-winning musician and host Michael Feinstein.  What a treat to my ears!  I truly appreciated hearing about Somi's life experiences, being American yet still very much directly connected to the African diaspora.  How she takes her life experiences and translates them into song, sharing the joys and lows and everything in between.   I was really captivated by her song Last Song (performance video below) because the idea of how one is remembered connects directly.  Her most recent album, The Lagos Music Salon released last year recounts Somi's 18 month stay in Lagos highlighting the culture, the surroundings, and the very essence of Lagos.

The Last Song (Special Performance)



As a young woman of African descent, The Lagos Music Salon captures the diversity and soul that I imagine the continent to possess and I look forward to the day when I'm able to visit beautiful countries of the motherland.  As a music lover, I respect good music and am excited to get versed in her previous work.  If you like melodic and soulful voices, Somi fulfills that.  If you like lyrics that provoke thought and make you feel, Somi's got it.  Don't delay, head to iTunes or Amazon for a taste of audio beauty as we know it!  If you have the opportunity to see her perform live, take advantage.  It turns out I just missed her in my city a couple of days prior to this review.  You best believe I will be watching for the next time she is in my city!

Beautiful track with Somi featuring Common- When Rivers Cry

 

Fun facts:

• Birthplace: Champaign, IL
• Roots: Rwanda and Uganda (Africa)
• Other places lived: Zambia and Lagos, Nigeria
• Languages: English (fluent), French (proficient), Russian, Spanish, and Swahili
• When writing music, Somi writes in English and Swahili
• Education: University of Illinois (undergraduate); New York University (master's degree)

Ginger Me Slowly- Somi (The Lagos Music Salon- 2014)

Discography:
Eternal Motive (2003)
Red Soil in My Eyes (2007)
If The Rain Comes First (2009)
Somi: Live at Jazz Standard (2011)
The Lagos Music Salon (2014)

Take a listen to Somi's excellent interview with Michael Feinstein and in-studio performances of tracks from her on NPR's Song Travels here: http://www.npr.org/2015/03/13/392763167/somi-on-song-travels 



Follow Somi on social media!
Facebook: https://www.facebook.com/somimusic 
Twitter: @SomiMusic
Instagram: https://instagram.com/somimusic/
YouTube: https://www.youtube.com/user/somiVEVO
Official website: www.somimusic.com

Less Attitude, More Gratitude

Hello my dear readers!

Today I found myself beginning to throw a pity party despite my best efforts not to.  I woke up with prayer and positive vibes and what do you know? Before I even began the busiest part of my day, negativity started to creep in.  I shared some of these thoughts with a family member who listened briefly and then asked "What are you doing to better the situation?"  Don't you just love family members and friends who keep you in check? :-)  But it got me thinking on how easy it is to complain and complain while not trying as hard as we can be.  When it comes to the things I was complaining about, I have been trying and patience is half the battle.  However, if I look carefully, I haven't truly been devoting all of my resources and energy to making things better, so ultimately I could be doing a lot more.  There are many things in life that you can't control, require perseverance or are at times unfair.  However, what most motivational speakers and authors will tell you is that you must keep working harder.  It may seem like you have to work so much harder than others and maybe you do, maybe you don't.  In any event, you've got to work to enhance that which you can control!

So what can one do to better a situation?  Every case is different but I think my points below best refer to working towards a goal.

1) Go all in-  It sounds simple and it should be but believe me it's not so easy!  Whether it's the new gig you want, the healthy lifestyle/image you want, or whatever, you truly have to work hard.  I've been reading blogs and articles of people who've attained things that I dream of and the number one thing they had in common?  They were relentless in going for it.  For example, if you want to make a dream your lifestyle, you can't just wish for it or put some energy into it, you've go to go all in!  That may require some creativity but you just have to be willing to work hard and for a long period of time.  Nothing worthwhile comes in a day!

2) Be patient- Whoever said that patience is a virtue was not joking!  Doors close and they remain closed and sometimes it doesn't make sense for a long time, if at all.  Through it all, exercise trust that your good intentions will be rewarded and remain calm.  Brighter days will come!


3) Have gratitude-  Being thankful for what you do have while working towards what you want can be challenging.  However, I believe that appreciation spawns better energy and greater opportunities.  If you sulk and complain daily, you are not only putting out negative vibes but you're likely also stressing and affecting your health negatively. 

I hope this helps!  Remember, it's impossible not to complain or feel bad when things don't go right.  It's natural.  The point is don't stay there!

National Nutrition Month

Hey guys!  March is National Nutrition Month!  For many of us, we've set resolutions to eat healthier, get more exercise, and have a positive attitude back in January.  We started off well-intentioned but then came the cold and dark days of winter where pastas, blankets, and general modes of hibernation took over.  That's exactly why March is the perfect way to either return to your healthier quest or for those who have been, take the fitness to the next level.  Daylight makes more of an appearance, warmer temps creep in, and the vernal equinox  is finally taking shape.

So why the spotlight on nutrition?  I'd venture to say that people often say "I'm going to eat better" but only think of what they're NOT going to eat.  That spells the recipe for disaster.  Sure, you may cut out junk food but what will you supplement it with?  Nutrition is healthy eating, not diets and full out elimination of your favorite items.  Moderation is key.  Easier said than done, right?  Right!  Believe me, I've struggled this year with my nutrition and fitness goals this year.  But fortunately, there are 12 months in a year and we've only completed two.  In a nutrition and fitness journey, it's important to do the following:

1. Focus on your successes and not your shortcomings.  Recognize failure to meet a goal as motivation to exceed it next time.  
2. Stay consistent.  If you spilled something on a shirt, would you try to clean it up or would you say, "hey let me destroy the shirt"?  If you're like most people, you'd clean it.  Apply the same concept to your nutrition plan.
3. Speaking of a plan--have one.  You can NOT remove something without putting something in it's place.  If you have a sweet tooth like I do, than you'll want to remove the bad sugar (say chocolate cookies) and good sugar (say fresh fruit).  
4. Remember nutrition is that which nourishes your body, healthy eating, and you must pair it with fitness for optimal health.
5. Remain positive.  No two days are the same.  You may rock your nutrition and fitness plan one day and succumb the next.  The key is to identify the weakness triggers and have a plan to conquer.

Lastly, I'd offer that we must remember that the choices we make today affect our health down the road.   Whether you've struggled or rocked your nutrition and fitness goals, commit today to your best investment: your health!

If you have any nutrition and fitness tips, I'd love to hear them!  Leave a comment below!

Best in health,

-TK