Seal the Deal!

This morning my minister spoke about the year 2009 and how it will be a year to 'Seal the Deal'. This should be a year where everyone stops discussing what they want to do, and gets busy doing it. Well, ideally this should be our approach to every year, right? So what's stopping us? Is it fear? Is is procrastination? Probably, however, I think that many people just don't know where to begin.

A week or so ago, I listed my goals. However, I didn't think about how important it is to make sure that those goals are measurable and attainable. For instance, you cannot just have a goal 'To Lose Weight' b/c that doesn't really translate into actions. Here is a much better goal... 'To work out 5 times per week and eat a low cal/low fat diet.' When you're writing out your '09 goals, make sure that they are specific and realistic. This will motivate you to take action on your goals and leave you feeling successful and proud at the end of the year.

In order to demonstrate this, I have re-vamped my goals below. I am confident that my 2009 recap will be one of satisfaction and celebration.

Professional
Get promoted to manager - Complete engagement objectives within budget and with less than one round of review notes. Identify at least one new business opportunity on every engagement.

Select and get trained in a speciality - Listen to all advisory web-casts. Meet with leader of selected service offering, and complete available training.

Become a key member of a practice process team - This one is pretty simple

Grow relationships with at least 2 partners and 3 snr managers - Meet one on one with each at least twice during the year

Identify 5 staff or seniors to mentor and develop - Meet one on one with each at least twice during the year. Look for ways to provide feedback and assistance throughout the course of the engagement.

Establish the affinity group as a valuable and key group within the office - Hold at least 3 office-wide events in 1st 6 months of the year. Establish group goals and a detailed plan to achieve them.

Personal
Deepen my level of communication with God - Schedule time for prayer (daily) and Bible reading (weekly), and attend service at least twice a month.

Return to and maintain my 'happy weight' - Work out a min of 4 times a week. Eat 1400-1600 calories/day. Cut out unnecessary snacking. Develop a plan to transition from weight-loss to maintenance phase.

Become a more patient and gracious person - Remember to be slow to anger, give others the benefit of the doubt, and look for the good in the situation

Take at least one trip/vacation that is NOT to Atlanta - Pretty simple

Talk to my sister monthly - Pretty simple

Visit my cousins in Dallas - Pretty simple

Increase my savings by $8400 - Put away $700/month and do not allow expenses to exceed remaining disposable income

Complete one home remodel project (either updated appliances or furniture) - Pretty simple

Do something about a relationship (that one's kinda undefined) - Still undefined

Be happy for the majority of the year - This one is kinda complex, but I believe that if I achieve the goals stated above, then this one will be accomplished.

Are you working out over the break?

Well, one week into vacation, I was able to manage 3 workouts. I got in a yoga session on Monday, 30 mins of weights on Friday, and finally a Biggest Loser workout video on Saturday. Of course, a min of 4 workouts is always my goal, but given that I really wanted to just chill and watch tv with the family, I feel really good about what I did get in. As a matter of fact, it has been soooo long since I have done old school weight lifting, that I am sore like whoa. It's easy to see which parts of my body are worked most vigorously when I am swimming and doing yoga (mostly my arms and upper body) as these parts aren't sore at all. BUT my legs are screaming... I'm talking about having to fall backwards into the chair b/c I can no longer easily lower myself into the seat. LOL!

Anyway, I hope that you all are staying on top of your routines. I know it isn't easy, but just think about how good you will feel about yourself afterwards. I'm off to the Falcon's game, but I hear there is a half mile walk involved. It doesn't count towards my workout total, but it certainly helps ;-)

Soooo...I have an older sister. Most ppl think that I'm an only child b/c she's 8 year's older than me and lived with her mom (instead of with our dad and me). However, I most certainly do have a partner in crime.

Now over the years our relationship has been...interesting. We have always loved one another (no doubt about that). It's just that we're totally different. She's a tomboy, while I'm a princess. Plus, with an 8 yr age difference...how much can an 8 and 16 yr old really have to talk about? However, since I've been out of college, I feel that our relationship has turned a corner. We've had more similar interests and a greater desire to hang out together. Things haven't been perfect, but they have been more natural than in years past.

This holiday season things really felt 'right' with us. I don't even know a better way to describe it...but its as if there was no awkwardness or unease. We laughed and had fun, and have been talking to one another outside of the holidays as well. I feel encouraged for the future. We have common goals, and I'm really hoping that we can support one another in achieving them. I am committed to speaking to her on at least a monthly basis, and I can't imagine a family time/event without her. I am confident that 2009 is going to be a great year for us, and I am really excited for what lies ahead.

So I think that I have posted about my desire to take better care of my skin. I love my skin, buuuut I sometimes have some issues with it. Dark circles, a little bit of acne, you get the picture. When I was younger, I NEVER did anything special for my skin. However, when I turned 21 I began using daily moisturizer. As I got a bit older I selected a moisturizer with SPF, and now I used an eye and a night cream, as well. I'm quite the old lady, aren't I? (Note: The all blends in clear...I am not walking around with white isht on my face.)

Well I scoured around on the net, and came up with the following two articles on skin care health and regimens. Hope that they are a help to you.

For Women

For Men

I'll also give you just a bit of insight into what I am currently using.

Daytime - Neutrogena's Oil-Free Moisturizer with SPF 15. It works great, and I don't have any desire to switch.

Nighttime - I used to use Oil of Olay's Regenerist Night Cream. However, I think that the fragrance in it breaks my skin out, so I am making a switch to...
L'oreal Revitalift Night Cream. It has Retinol A, which is supposed to be particularly good for keeping the skin firm

All the time - I use Oil of Olay's Regenerist Eye Lifting Serum. It's oooook. Honestly, I haven't seen any change or improvement since I've been using it (off and on for about 2 yrs). When this bottle runs out, then I will be looking to make a switch. Any recommendations?

Stress...I have it. Big time! Actually, anyone who is trying to meet a slew (that's right I said slew) of deadlines just prior to the holidays has stress as well. Here's a pretty good article on dealing with the weight of work. I've highlighted a few that are most applicable to me below!

Learn how to say “no”

Be willing to compromise.

Don’t try to control the uncontrollable.

Learn to forgive.

Keep your sense of humor.

Avoid alcohol, cigarettes, and drugs.

Reduce caffeine and sugar.

Check out the rest of the article here.

**to the tune of 'Drop it like it's haaaawt'** "Busy, busy, busyyy, busy, busy. Busy, busy, busyyyy, busy, busy"

I am craaaaazy busy this week, as I have been for the last month or two. Seriously, this last week b4 the holidays is like a sprint to the finish line. However, I have been on my grind, so I feel good about myself. I got in my 4 workouts last week, and with a yoga practice this morning and salsa class on the schedule for this evening, then I feel totally on target for a repeat.

I am mostly trying to get myself geared up for Atlanta...where the food is in abundance and the workouts are few :-P I'm trying to lock my workout schedule into my head right now, which will hopefully make it a bit easier to stick to. How does this sound?

Week 1

Mon - Swim

Tue - Nada (traveling)

Wed - Yoga

Thurs - Nada (Christmas)

Fri - Swim

Sat - Yoga

Week 2

Sun - Yoga

Mon - Nada (break)

Tues - Swim

Wed - Nada (break)

Thurs - Nada (traveling)...maybe belly dancing when I get back

Fri - Swim

Sat - Yoga

Goals

2009 is just around the corner, and it's time to start setting goals. Honestly, when my aunt asked me if I had my '09 goals listed out...I was a less than enthusiastic. I don't know why, but perhaps b/c 2008 was a bit challenging, I'm just not as into it as usual.

However, I think that this blog has been evidence that setting and following through on goals is key to success. Soooo...in that spirit, here are some of the goals that I think I'll work on next year. Hopefully you can come up with your own list, and then begin developing an action plan to reach them within the next 12 months.

Professional

Get promoted to manager

Select and get trained in a speciality

Become a key member of a practice process team

Grow relationships with at least 2 partners and 3 snr managers

Identify 5 staff or seniors to mentor and develop

Establish the affinity group as a valuable and key group within the office

Personal

Deepen my level of communication with God

Return to and maintain my 'happy weight'

Become a more patient and gracious person

Take at least one trip/vacation that is NOT to Atlanta

Talk to my sister monthly

Visit my cousins in Dallas

Increase my savings by $8400

Complete one home remodel project (either updated appliances or furniture)

Do something about a relationship (that one's kinda undefined)

Be happy for the majority of the year

**singing** "Oooohh, the weather outside is frightfulllllll, and the fire is sooo delightfullllll!"

I know this is how you feel when the thought of leaving your warm, cozy home to head out to the gym crosses your mind. It doesn't take much to abandon those plans and curl up with a cup of hot chocolate/tea/drank (whatever you like), and watch a movie/read a book/surf the net (again, whatever you liiiike).

However, cold weather (esp. if you live in the north) is no reason to throw away all of your hard work and efforts from the rest of the year. I've been pretty good about sticking to my routine in-spite of the below freezing temps and snow. I'm still swimming twice a week, yoga twice a week, and next week (and after the holidays) I'll be adding a belly-dancing class into the mix. Big fun, and YAY for 5 workouts a week. Please believe that I ABSOLUTELY plan to fit each and every piece of clothing that I bought this summer.

Just incase you aren't as motivated by the thought of wasting perfectly awesome clothes, then here are a few tips to keep yourself motivated throughout the winter months.

 Gear up! If you prefer to exercise outdoors, the right clothes can make a world of difference. Start with a base layer that wicks away moisture. The drier you are, the warmer you'll be. Look for fabrics such as Coolmax, Duofold, or Capilene, to name a few. Then add a fleece middle layer-or two if it's really cold--for warmth. And top it off with a wind and waterproof top layer such as Gore-Tex to protect you from the elements. And don't forget about your head, hands, and toes.

 Soak up some rays! Whenever it's sunny, get outside. The sunlight can beat the blues that might be sabotaging your exercise routine. In addition, it may also help to calm cravings.

 Try something new! Join a Boxfit or yoga class. The excitement of a new activity may be just what you need. If you have to pay for the class, it can be additional motivation to make sure you don't miss it.

 Get into training! Sign up to walk a 10K, run a half marathon, or do a mini triathlon this spring. Choose an event that is a bit beyond your current ability. That way you have to commit to training if you hope to do well. Better yet, get a buddy to join you.

Article Here

"The key to happiness is to appreciate what you have."

I love this quote, and it truly describes how I have come to live my life. There is nothing wrong with aspiring to have, do, or be better. However, you will forever be miserable if becoming or attaining more is your only focus. Do you know why? Well, guess what...the sky is the limit in life. You will never have or be everything b/c there is always a new height to reach. At some point you will just have to learn to love who and where you are. If you can do this, then I believe that you will find that where you are isn't even as bad as you may have thought. Rather there are many wonderful things about you and in your life for which to be thankful many many times over. Take five minutes to count the things and ppl for which you are truly grateful. Having a hard time getting started? Well let me give you a hand. Maybe some of these apply to you.

Good Health

Good Friends

Loving Family

Healthy Family

Safe Environment in which to live and work

A place to call home

College education

Natural Talent

Learned Skills

Good Taste

Great Sense of Humor

Beautiful Eyes

Nice Smile

Fit Body

Fair/Just Boss

Paycheck

Free Time

Disposable Income

Favorite Foods

Happy Memories

Eat Fresh!

So last Tuesday Oprah aired a show on towns where the residents live to be some of the oldest in the world. These 'blue zones' are places where more ppl live to be 100 years old than any place else on Earth. As you can imagine, much of the show was focused on what these ppl do...what's their secret...how did they discover the fountain of youth. Well, as I'm sure that you've guessed...their success was largely attributed to their lifestyle and more specifically...their diet.

It really struck me that many of these ppl ate healthy...I mean really healthy, like vegan-lifestyle. Now...trust and believe that I am a loooooong way away from giving up meat, let alone all animal products. However, I cannot deny that as I reflected on my own diet, I struggled to find many spots for fresh fruits and veggies. As a matter of fact...my diet isn't at all balanced (mostly meat and starch w/a few veggies here and there...and don't forget sugar). If you think about your diet, then you may find that there are plenty of foods (even healthy foods) that fill your plate, but don't represent some of the major food groups.

Of course, this is something that I want to work to correct, so I found this article that talks quite a bit about maintaining a healthy diet. I have included some of their recommendations below!


Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants - broccoli, kale, mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. The words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources of whole grains are dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.


Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.


Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins
Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Choose: Black beans, navy beans, garbanzos, and lentils and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers are great sources of protein for vegetarians.


Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.


Avoid full-fat dairy products or products from cows treated with rBST.

**Singing** "Welcome baaack...welcome back, welcome back, welcome baaack!"

We're back home and back at work with one winter holiday down and one more to go. I hope that everyone had a great vacation last week and spent some quality time with those that you love. You all know that I am always on my 'life is short' kick, so I hope that everyone is taking the time to celebrate and enjoy the ppl who truly matter in our lives.

I had a wonderful time with the family. I have a renewed commitment to bond with my sister (I love her, but we've been communicating only on major holidays. I'd like to do a better job of keeping in touch.), and I really enjoyed spending time with the parents. At the same time...there is a small sense of sadness that's lingering, but I'm determined to focus solely on the blessings that are all around me, as well as my hope and faith that the best is yet to come.

On a health and exercise front...my plan to lose a few pounds by the holidays has been a total flop. I haven't been eating right (I find it hard to say 'No' to the many lunch and dinner invites that have been coming over the last month or so. I mean for someone who values friends and family so much, I hate to miss an opportunity to create a new memory or say goodbye to an old friend/co-worker). On top of that...my workout routine is most likely a bit stale. Swimming twice a week and yoga twice a week has gotten me comfortably seated on a plateau...as this has been my routine for the last year. Unfortunately, I genuinely enjoy these exercises, and they work for me. Any suggestions? If you know me, then you know that sweating is kind of a no-no. That makes it kinda hard to find a good workout routine (hence the swimming and yoga). Maybe I need to get back into Pilate's, simple weight lifting, or walking on an incline at a comfortable pace. Are there any new workouts that I'm missing? Maybe some sort of a dance class.

Until then, I'm back on my 5:30 wake up plan. Since I'm not driving to the burbs anymore, then I have to get up a bit earlier than usual...to swim, come home and dress, and then hop on the bus and head to work. I guess I'm really getting up at the same time, but instead of spending an hour driving...I am now spending 30 mins getting dressed and 30 mins on the bus. It's not such a bad deal, so I won't complain about it. Also, I'm simply going to have to eat right. I know how to do it...but I'm so easily tempted. I was trying to find a balance btwn eating on a diet and eating nothing but junk. However, seeing as how I tend to snack just a bit (ok...maybe more than a bit) even while on a diet, then maybe that needs to be my goal. You know...reach for the moon and land among the stars (or reach for the stars and land on the moon, maybe).

Anyway, that is all for now. I hope everyone is well, and I'll be back with some more healthy living tips this week!

Who's ready to pack it in for Turkey Day? I know that I am. Usually I don't try to hold back b/c really there are only two times per year where you're officially allowed to pig out...in the name of Jesus. However, this year, I do think that I will be reasonable and conservative in my holiday eating. Here are a few tips to keep you from busting a gut during the holiday season.

If you are a guest of a Thanksgiving dinner:

• Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
• Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
• Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
• Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
• Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
• Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef of a Thanksgiving dinner:

• Substitute high fat ingredients with lower-fat or fat-free ingredients. Learn about the 5 easy steps to recipe substitutions or see table below.
• Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
• Experiment with new recipes: we did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment!
  
  

Healthy Thanksgiving Recipe Substitution Tips

Recipe calls for...			Substitution
	1 whole egg			2 egg whites
	sour cream			low fat plain yogurt or low fat sour cream
	milk			skim or 1% milk
	ice cream			frozen yogurt
	heavy cream (not for whipping)			1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of non fat milk)
	whipped cream			chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
	cheese			low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)
	butter			light butter
	cream of mushroom			fat-free cream of mushroom

Friday Funny!

We all know the economy is bad. Some of us are hearing about it, while others are seeing it in action. What else calms one's nerves better than alcohol? How about a doughnut, or maybe a cheeseburger? Many of us engage in 'stress eating' either out of habit or to self-soothe when times are tough. However, when things get better (as they always do), then you're left with about 15 extra pounds and a lot of clothes that don't fit.

This article on WorkPlaceBlues.com give several tips for combating this force of nature. This one is my favorite:

"Boost the action of those feel-good neurotransmitters. Anything from a walk around the block to a gym workout will help lessen the effects of stress, while helping your body be and feel healthier."

What an awesome turn of events. Not only will you prevent your stress and worries from holding you back, but you can also use them to your advantage. Here are a couple of workout tips in order to get you on your way!

For Women
For Men

Behind the Purple Door

- Looks like fun!

Ok, ok, ok...I know that I have been way off of my healthy cooking game. I haven't stepped foot in front of the stove, except to heat something up in the last several weeks. However, I'm going to get back into the swing of things now that I am nearly clear of busy season.

So as I was browsing the net for good recipes to try out, I found this site: Fitfood.com. What I really like about it is the ability to search by your healthy preference (or fashion diet) of choice...such as low carb, low fat, veggie, etc. I already have some great recipe books, but this will still be a nice supplement to those.

I think that I'll give it a try by creating this recipe on Sunday: Stir-Fried Chicken w/Gingered Vegetables.


I'll let you know how it goes!

Step your game up, family!

Don't you love when you speak on a topic and then someone else comes and mentions the same topic in a different venue? You can't help but to say, "I was JUST saying that same thing." I don't know...there is a certain bit of validation to the whole thing.

Anyway, I was just mentioning to T that Barack Obama has set a whole new standard for Black Men in the US. I mean, who doesn't want a Barack of their own? He doesn't have to be President, but certainly that eloquence, that vision, that strength and yet tenderness are what every woman seeks in a man. Well...let me be real, some folks are looking for a brotha w/nothing less than a mouthful of gold teeth and a pocket full of rocks (which reminds me that I need to pick up Sister Souljah's sequel to The Coldest Winter Ever). However, most sistahs would like a Barack-Jason/Kyle/Dante of their own. T, of course, wisely reminded me that Michelle has also raised the bar for Black Women. I mean what man doesn't want a woman who is accomplished, beautiful, and supportive?

Soooo...while I'm driving to work this morning I hear "The Commentator" segment on the Tom Joyner Morning Show. Jeff Johnson was commenting that Barack (and Michelle) provides another positive example for our community, and in this case, one that must be followed and reported by the main stream media. Yes, we have had the Rev Run & Justines or even the Mariah Carey and Nick Cannons, but in all honesty...most married Black couples just fade to black when it comes to being shown on television. I mean if we aren't dancing, singing, or palming a basketball, then you simply don't see us. However, here is an example of a couple that is successful and focused, yet still make time for one another and their family.

Jeff commented that Barack had taken Michelle out on a date this past Saturday night, and then took the kids to school on Monday b4 heading off to the White House. Now, let's not make the man more than what he is...but certainly some ppl are starting to take note. Barack inspires other men to want to be like him. Guys who were happy to play house now wonder if it's time to seal the deal w/a ring. Guys who played the part-time dad role now wonder if they can carve out a few more hours/week to be more present in their child's life. Perhaps even sisters see a way to balance their roles both at home and in the work place...and see the love and dignity in the role of wife/help meet, rather than the 2nd class citizenry or dreams deferred that we've been pushing back against for the last few decades. Most ppl know that I am pro-marriage and pro-family, so its just good to see images of black husbands, wives, fathers, and mothers that our ppl can emulate.

Anywho...I could not find a link to the segment, but it was the 11/11/08 segment of The Commentator feat. Jeff Johnson on the Tom Joyner Morning Show, if you are interested in looking. Also, here is Jeff's website (he also hosts The Truth on BET), if you'd like to hear more from him.

This morning I got to thinking about the mental health crisis in the Black community, or maybe I should simply say the perception of mental disease within the Black community. This seems to be one of our most taboo topics...right up there with homosexuality and corrupt preachers. I mean, when was the last time that your mother, brother, sister, cousin, friend told you that they were heading out to their weekly therapy session? That has never been 'for us', right?

The thought process has always gone something like this..."We don't get depressed/bi-polar/OCD/etc. We sisters have been working hard (sometimes 2 and 3 jobs at a time) to provide for our families and make ends meet. We brothers have been hustling and suffering one indignity after another in order to put food on the table. This is what we do. We don't whine or cry about our situations. We are strong, and we survive." Right?

Well have we really been surviving, or have we just been ignoring rather than treating the symptoms of our suffering...alcoholism, drug abuse, sexual promiscuity, on-going sadness... If you think about it, there are many vices that we have come to accept and live with, but have never delved further into their root cause. Perhaps some of these burdens that we bear are rooted in the stifling rather than treatment of our personal demons.

While reading this article, I was struck by the role of the Church in all of this. This is something that I have questioned on my own, so it really stood out to me. As a 'good Christian' I believe that God can heal and deliver us from anything. Yet where is the barrier btwn something that is a normal human reaction/feeling and the 'Enemy trying to steal your joy/faith/hope'. I don't think that it is truly uncommon to hear the pastor say feelings of sadness, hopelessness, anger, and hurt are the tools of the devil. If that's what you're taught to believe, then how could you ever think to pursue help from the medical profession? No, you would simply pray harder and wait for deliverance. Anybody ever seen the Exorcism of Emily Rose?

In the end...I really believe that it comes down to a balance between the two worlds (medical and religious). Yes, I believe that ministers should counsel and pray for their congregation. However, I also believe that they should encourage individuals to seek professional help when/if their symptoms do not change. There is so much shame associated with seeking 'professional help', as if one is weak or faithless. As long as we keep re-enforcing these beliefs, then our community will continue to be disproportionately affected by mental disease.

Here is a panel discussion on this issue, to which I confess that I have not yet been able to listen. However, it seems to have some quality speakers, so I'm going to link it for future reference.

Part 1
Part 2

And now back to our regularly scheduled programming...

I found a new vitamin to try...it's essentially the same as the one above excepts it's the Vitamin World generic brand...also made by New Chapter Organics. It was still a bit more than I wanted to spend...about $40 for a 90 day supply. However, I decided to give it a go b/c as an organic blend it is supposed to break down easier and faster within your body.

So what's the report so far...? I don't know yet. I took the 1st one on Tuesday, but I was sooo hyped about the election that I was full of energy. On Wednesday I was exhausted from the 5 hours of sleep that I got, so that's also kind of a bust. Today I'm back to normal, and I do feel some fatigue. I worked out at 5 (my 3rd workout for the week...gotta finish strong tomorrow and Sat.). However, I'm not exhausted (i.e. thinking to myself 'I'm sooo tired' every 5 mins), so maybe it is doing me some good. I'm committed to taking one everyday for the next 90 days...3 months, and after that I'll make a determination on whether or not it is worthwhile to 're-up' or not.

I've posted the nutritional info below as an FYI:

Probiotic Nutrients *		%DV
Vitamin C *	60 mg	100%
Vitamin D *	400 IU	100%
Vitamin E *	30 IU	100%
Vitamin K *	80 mcg	100%
Thiamin-Vitamin B1 *	2 mg	100%
Riboflavin-Vitamin B2 *	2 mg	100%
Niacin *	20 mg	100%
Vitamin B6 *	2 mg	100%
Folate *	800 mcg	200%
Vitamin B12 *	12 mcg	200%
Biotin *	150 mcg	50%
Pantothenic Acid *	10 mg	100%
Calcium *	10 mg	1%
Iron *	3 mg	16%
Iodine *	75 mcg	50%
Zinc *	8 mg	53%
Selenium *	50 mcg	71%
Copper *	1.5 mg	75%
Manganese *	1 mg	50%
Chromium *	60 mcg	50%
Molybdenum *	40 mcg	53%
Potassium *	1 mg	<1%>

Yes We Did!

Yes We Did!

Yes We Did!

Today is the day. You know what to do. VOTE! VOTE! VOTE!

I'm sooooo happy right now! I don't know if it's election eve, the warmth of having my dad in town, this vitamin that I just chased with a glass of wine, the powerful Woman's Day sermon that I just heard, or the on-set of that special time of the month, but I am just so positive and enthusiastic for what lay ahead. I wish that I could inspire all of you with the hope and strength that I feel right now. Life is all about your state of mind. Are you going to let the hard times weigh and knock you down? Or will you press on with grace, dignity, faith, and a spirit of expectation of something better? I think that I will aim for the latter.

Let me, let me upgrade ya!!

I think I mentioned that my tv went out at the end of September. I finally got it replaced, and I'm sooooo excited. Check me out!

Soooo...I've been meaning to blog about vitamins for the last two days. However, the internet has not turned up the kind of info that I can easily use. I search for a bit, and then get busy with real work...search for a bit more, and then get busy once again.

However, the gist of it all is this...I'm tired A LOT of the time. It could be b/c I get up at 5 in the morning several days a week or that it's busy season. However, in reality I am tired at work quite often...even when I get more than enough sleep. Possibly it is boredom, but I am thinking that a good multi-vitamin would help. I was recently on a message board where a number of posters commented that when they were going through periods of heavy fatigue it was b/c they were lacking in iron. After getting on a regular vitamin schedule, then they were back in action. I'm going to give it a try.

In other news...I met w/my partner/mentor last night, and I have a pretty good plan for advancing my career in the short term.

Step A...Identify the 'priority' accounts and work with the scheduler and partners to get on them.

Step B...Schedule a lunch meeting w/my coordinating partner to discuss assisting him with some of his 'pet projects' w/a follow up discussion on my goals.

Step C...Build a relationship w/a key snr. manager who is quickly progressing through the ranks. That will prob kick off w/a lunch meeting next month.

Step D...Identify an area of specialty, which should arise from my conversations in steps B and C.

Sound good?

Goals Update!!

Just a quick update on how I've been doing on reaching my professional goals. Last week was quite a busy week for me, which was a good thing. Even though I was completely exhausted by Friday night...I was pleased to see that I am making headway in achieving the goals that I have set for myself.

On the prof. networking side, I've been actively attending NABA events. I participated in a resume critique workshop for our student chapters, a membership reception, and last week I went to a wine tasting. All were good events, and I am getting to know some of the 'regulars'. It was a bit uncomfortable at 1st b/c I didn't really know anyone...and it seemed like everyone else knew one another. However, I'm slowly but surely easing into the social circle. I am also now on the PR committee. Basically, I help update our website, which has a user-friendly GUI. However, I am also coming with ideas on how to enhance and revamp the website so that it is more useful to our members. I'll probably even tap Tea for some advice on how to send out press releases regarding our larger scale activities (community service, student relations, etc).

On the work side...there are two sides to this coin. On the one hand, I am making a lot of headway as the co-chair of our affinity group. We've been regularly sending out good communications to our members, so our name is getting out there. I've gotten ppl to volunteer for several of our firms initiatives with a local inner city high school, which means a great great deal to me (There are so few Black ppl at the firm that I really feel that our presence is invaluable in efforts to re-direct the lives/futures of Black children). We sent out welcome and congratulations packets to all of our new hires and promotees. Most important I hosted our 1st general meeting. There were about 25 attendees which made for an active discussion and an enjoyable happy hour. We weren't able to stay on the agenda, BUT the meeting had lots of interaction and great talking points. One thing that I need to continue to work on is making myself (and my co-chair) more visible to the office leadership. This is a great stepping stone, so ppl need to see our success.

On the other hand, things have been rough for folks in my actual practice. Several ppl were laid off last week, which wasn't an easy thing to deal handle. Thank God, I wasn't one of those ppl. However, I am still struggling with how to really distinguish myself as an invaluable member of the practice. I don't really have a particular area of expertise, which worries me. I think about this all the time, and I'm really hoping to come up with a clear strategy sooner rather than later. I am having dinner with a partner tomorrow night to discuss exactly this issue. Hopefully I will come away with an action plan in place.

So overall...not so bad. I think that I am on-track to advance my career, but I just need to find away to place myself in the 'fast lane'. In this economy...just 'on-track' isn't good enough.

How are things going for everyone else?

What do you do to stay relevant at your job?

Yesterday's Quote of the Day!

"We gonna start the bidding on this b!t@h at $2. Anybody wanna b!t@h? Anybody wanna b!t@h?"

- NeNe...Real Housewives of Atlanta

Barack Obama/Joe Biden...that's how the ballot read.

I went out and early voted this weekend, and I must admit...I was one of those ppl who welled up just a bit when I checked the box for the 1st Black Presidential Nominee. There was no real pomp and circumstance on the actual ballot...just a simple 'Obama/Biden'. However, I felt that I was performing one of the most important tasks in my life. I just feel so proud, and I can't explain it. I'm not his mom, nor his campaign manager, nor his wife. Certainly his success is not attributed to me. Yet, I am so proud to see him representing you and me with such grace and poise. I am excited, hopeful, and motivated for the next 8 years in this country's history. I can't wait for Nov 4th!!!! I am truly truly praying that his presidency is ground breaking, transformational, successful, and the start of a new direction for our nation.

If you haven't voted yet, then remember to cast your ballot by Tuesday, Nov 4th. If you've never believed in the political process, then this is the time to give it a try. Never before has there been so much promise for a presidency. Get involved! Make your voice heard! Something tells me that you will not regret this decision.

Go Obama/Biden 2008!!

Soooo...I'm going to be putting my cutie-pie kitty up for adoption soon. I love her, but she just can't live with me any more.

*Le sigh* Where to start? The biggest issue is that I simply don't have time for a pet right now. I work 10 or 11 hours/day, and with an hour commute each way this leaves me with only about 2 or 3 hours to spend with her each day...and much of that time is spent getting ready for the following day. If you know anything about cats, then you know experiences like this can lead to anxiety, which leads to...acting out. It's the acting out that is really driving me crazy. After two years of doing just about everything that I can think of to 'cat proof' my home, I realized yesterday evening that I am living in a prison. She has free reign, while my life and I are confined to the few safe havens that I have carved out. This cannot continue.

However, I just hate the thought of 'sending her away'. She was/is my responsibility, and the idea that I have failed her kills me. Plus she is always a friendly face to come home to. She's sweet and lovable...just a little too mischievous. Anywho, I will definitely miss her when she is gone, and if anyone is looking for a new best friend, then let me know. With the right amount of love and attention, she's an angel.

Shout out to my Girl!!

I love this post from my girl, Kismet. I am not a writer, no a historian...yet we all play a role in the story that will become the history of tomorrow and the day after.

In particular, this paragraph caught my attention the most:

"Ellison emphasizes the individual as an artist, the individual as a person (man) of color growing and creating in this world. As a woman of color that doesn't apply to me. It doesn't apply to the women I am researching, women who survived slavery not by standing alone in their unique experience but because they drew on networks and knowledge of their mothers, aunts, and sisters (and fathers, brothers, and lovers) before them. And alongside them. And passed those resources on, which were worth more than money, because a wealth in people* replenishes itself."

Check out the whole post and think for a moment on your 'role'. I hope that while I have no intentions of changing the world...I am surely changing the lives of those around me for the better.

Trade up to healthier treats

Women (and Men) cannot live on carrots alone. And why should we? Even the most dedicated dieters crave the occasional doughnut, burger or cookie. The truth is, you should indulge from time to time. Ignoring your urges will only set you up for overeating later. So swap your favorite high-calorie goodies for the bites below; they are equally tasty but better for you. Go on—give in without undoing your diet. No guilt!

Read the rest of the article by Heather Jones, RD here.

(Elsheba Khan at the grave of her son, Specialist Kareem Rashad Sultan Khan.)

Most of you know that Senator Barack Obama was recently endorsed to become the next POTUS by Gen. Colin Powell. The pic above was mentioned in his interview on Meet The Press, and it think that it is quite profound. I just wanted to share it with all of you.

It was the best of times...it was the worst of times...you know the rest.

I was reflecting on how the year 2008 has progressed, and that was the 1st sentence that came to mind. If nothing else, I can say that this year has been transformational. My life is different and so am I.

I started out the year by proving to myself that I can be disciplined and strong-willed during the Biggest Loser competition. Although I had previously lost weight, I showed myself that I could stand on my own, stick to my commitment, and push through a tough time. Moreso than the actual weightloss...the experience really changed me.

Then I visited a new country and continent, which was truly amazing. I once heard someone say that the world is like a book, and without traveling it is as though you never turn the pages. Well I turned to a new chapter with this trip. It was exciting, scary, educational, and of course tons of fun. I'll never forget it, and I've got a hunger for more! Go Paris 2009!

On the other hand...my personal life went in a whole new direction, and my car has given me never-ending problems. *Le Sigh* Q3 has been rough. However, I think that I have grown and gained a new level of inner strength, faith, and maturity. Besides, it's not good to think of a period in your life as 'all bad', so we'll just say that the last few months have provided me with a wonderful and exciting opportunity to develop into a better person...and I think that I have. Score one point for me!

Anyway...there are two months left in the year, and I'm confident that they will be great! We are going to elect the 1st Black President of the United States and then we can celebrate with the holidays (a time to give thanks and enjoy family...and of course, food). What could be better!

I say all of this to say...2008 is almost gone. Take a moment to reflect. Have you met your goals? Are you pleased with the progress? If not, then there are two months left to get it together. Don't wait until the new year to get things back on track. Get moving RIGHT NOW! There is no reason to not end every year with a sense of satisfaction and fulfillment :-)

WHAT THE FUCK IS HAPPENING IN MY LIFE!!!!!

How can the freaking car be vandalized twice in one month. I need deliverance!!!!!!!!!

I know there are only 16 days left, but if you need a mini-pick me up, then checkout one of the many spa services being offered at discounted prices for breast cancer awareness month. It won't be the 'full monty', but maybe a quick 30 mins is all that you need to re-set your clock. View deals taking place in your city here.

Today I am conflicted.

On the one hand I am my usual optimistic self. I smile when I think about how blessed I am right now...can we say Y'amen to having a job in this economy? I laugh when I think about some of the great memories and experiences that I've had. (I hear that memories and experiences are what really matter at the end of it all.) Most important, I hope when I think about the possibilities for my future. Who knows what lies ahead? I don't but it could be anything wonderful...better than you every hoped for, and that's exciting!

I focus on being a good person, living up to my beliefs/principles, and being able to love and be proud of who I am. Even when I fall short of this, I am happy that tomorrow is another day and a new opportunity to achieve my goals.

So here's the conflict...I am tired :-( Not just 'I need sleep' tired, though that is also true, but rather the 'stuck in a rut...not being fulfilled' tired. Yesterday I got up at 5 to work out (hated it!), spent 12 hours at work (hated it!), returned home/packed lunch/got ready for bed/asleep by 9:30...soooo that I could wake up at 5 this morning and begin the cycle again. At the end of yesterday, I felt that I had done nothing with my day to make me happy. I know this is partially due to busy season (normally I am home around 7 and can read or chat on the phone in the evening), however it was still disheartening to give every minute of your day to your 'obligations' rather than your pleasures.

I'm not sure what the solution is right now. I've made some adjustments (working out on Sat, so that I only have to get up early 3 days out of the week/ making a concerted effort to only work 10 hours at least 2 days a week), so I am waiting for those to pay off. Until then I guess I have to grit my teeth and bare it through the rest of the season. Busy season ends at Thanksgiving, so it'll be nice to have my schedule free up during a time of celebration. Plus, there's always shopping to make me happy (and bwoy does it make me happy!)...and planning vacation. Tea, what's good for your b-day? You might want to try something smaller (4 ppl max) to minimize planning efforts. On that note...I'm off to look up group trips to Paris!

Well, I weighed in this morning, and I'm still at 177lbs. Meh. I'm not really phased by this, though. I stayed on my exercise schedule and ate properly last week. There are some things that I can do better this week, but ultimately...I felt that last week was a good snapshot of how my life should be. Regular exercise, and smart food choices (not counting calories or longing for every sweet that passes me by).

PLUS, I read an advertisement over the weekend that said "Sexy is...liking who you are." I'd have to agree with that...we've all seen that completely WACK girl who has so much confidence, that she has tricked everyone else into thinking that she's fly. Well, I'm not into trickery, but I do think there is a bit of sensuousness about a woman who loves what she has going on and expects you to love it too. So, while I really felt that I 'had it going on' at 160 lbs, my main goal is to stay on an exercise schedule and eat wisely. After that, I'm cool with wherever my body takes me.


Now on to other things...vacation...where should I go this year? There is a chance that I will be traveling alone, so I don't really want to leave the country this go round. I want to do something fun and enjoyable (but not necessarily meant for two or more ppl). A friend took a trip along the California coast last year...that's an option. You can roll out solo, enjoy the beautiful scenery, visit some new cities, and use the experience as an opportunity for self-reflection. Not a bad get away.



I am also thinking of maybe trying to find a spa, but I have a feeling that trips like those are for the ballers. However, if I could afford it, then I could spend a couple of days in complete relaxation, self-reflection, meditation, and let's not forget SHOPPING. Any other ideas?

This is how I feel today, so I want to share the smile with all of you. It's a beautiful day, I discovered these amazing pics of my sister-friend, and the future (whatever it may hold) is shining brightly. Isn't that great!

Yes, I did just come back from celebrating a co-worker's birthday at Chuck E. Cheese. It was just as awesomely great as it ever was. I feel NO embarrassment at having to call ahead of time to confirm that there are no rules against 16 adults and no kids.

Ok...back on topic. I did yoga on Monday and swam on Tuesday. This has been a long week, causing me to sleep in on Wed and Thursday, so I will need to do yoga tomorrow and swim Saturday in order to finish strong. The eating has been right on track (except for Chuck E. Cheese)...I've stayed away from the snack box, only ate when I was actually hungry, and chose low-cal/low-fat options. If I can keep this up, then I will be back on the right path. I am grocery shopping on Sat, so I can begin preparing meals for lunch and dinner. I'm also going to try my raw food recipe below, but I must admit that I am not very excited about it. We will see how it goes.

Lastly, I came across this article on Work/Life Balance, that I wanted to share. As I noted, this has been a long week for me, so I'm going to try to utilize a few of the five tips discussed below.

1. Figure Out What Really Matters to You in Life

2. Drop Unnecessary Activities

3. Protect Your Private Time

4. Accept Help to Balance Your Life

5. Plan Fun and Relaxation

Check out the entire article on WebMD.com for further explanation.

Aaaahhhh, food...how I love thee!

But like all great love affairs...sometimes it's just not good for you. The trick is to be able to discern those high quality, healthy options that leave you feeling satisfied and guilt-free. Now, if you're like me, then you aren't really one for cooking...sorry, I keep trying, but it hasn't panned out yet. Therefore, I eat out or on the go quite often. This makes it even harder to find a good healthy meal. Here are some tips on what to avoid and what to order at your favorite restaurants.

CHINESE

What to avoid: Sweet-and-sour pork or chicken. Those dough boys are little more than tiny bits of meat encased in greasy gobs of fat and sugar. Moo shu pork and egg rolls are also alarmingly high in calories.

What to order: Anything sautèed, or in garlic or Szechwan sauce. Beef and broccoli and chicken chow mein are also clear winners. To make 'em better, order steamed veggies and mix them together.

GREEK

What to avoid: Stuffed grape leaves, spinach pie, and moussaka. Even a small serving of these dishes has more calories than your standard fast-food fare. Gyros aren't much better — most are drowned in mayonnaise-like sauce.

What to order: Meat and veggies on a skewer (souvlaki or kebabs, depending on the menu). Lamb or pork are decent choices, but in most cases chicken and steak are better (since the meat is grilled, most of the excess fat and calories drain away).

INDIAN

What to avoid: Foods with massala, pasanda, or korma in their name. All are types of fat-laden, super-spicy entrees. One serving of lamb pasanda, for example, contains nearly 1,000 calories, 56 grams of fat, and 4,800 mg of sodium.

What to order: Grilled or roasted dishes, such as tandoori chicken — marinated chicken cooked at a very high temperature. Or pick vegetable dishes, such as aloo gobi or vegetable curry, which are both high in fiber and vitamins.

ITALIAN

What to avoid: Fettuccine Alfredo, obviously. Say ciao, as well, to other calorie-dense chow like cheese ravioli, manicotti, and eggplant parmigiana. Sure, the last item is vegetable-based, but that eggplant soaks up oil and grease like a sponge, making it one of the very worst things on any Mom and Pop menu.

What to order: Spaghetti or ziti, with either marinara or clam sauce. To get your protein fix, order a meatball or two on the side, rather than "meat sauce," which has significantly less meat. If the portion is huge — covering more than half your plate — wrap it up and take it home for later.

JAPANESE

What to avoid: Turn up your chops to all batter-dipped and fried foods, especially tempura and spider rolls. High-fat foods, such as duck and eel, are also high-calorie no-nos.

What to order: Tuna, cucumber, and California sushi rolls all deliver the right nutritional punch. Plus, they come in set portions, so you don't have to worry about overeating.

MEXICAN

What to avoid: Chimichangas, enchiladas, or anything fried or drenched in sauce or cheese — which can more than triple your meal's calorie wallop. Also steer clear of jean-bursting sides, like refried beans, rice, or nacho with cheese.

What to order: Simple a la carte items made with whole ingredients, such as beans, chicken, steak, and salsa. Burritos, fajitas, and small taco salads are ideal picks. Choose guacamole over cheese or sour cream — it has more vitamins and heart-healthy fats.

Article from Men's Fitness.