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!