This morning a cab drive honked and yelled at me as I crossed the street (the little walk/don't walk signal wasn't working, so I didn't realize that the light was soon changing). Anyway, he kinda flucked up my mood. However, I don't want to spend the day all crabby and angry. Here ate 10 'surefire' ways to shake a funk. Feel better!

1. Fight the Urge to Mope. Get committed. This is the first step. Do you want to be happy or do you want to wallow in bad feelings? When you're ready to be happy, just make the choice and go with it.

2. Smile. Smile at everyone you meet today. It's OK to fake it at first if you need to, but pretty soon it will be real and it will make you feel good. As you feel yourself becoming happy, remember not to fight it!

3. Laugh. Tell some jokes. Seek out jokes, funny people, and funny videos. Be silly. Crack yourself up. Just start laughing. That alone can make you laugh. And when you laugh you release your body's own natural opiates: endorphins which make you feel good.

4. Yield to Others. Let others go first in line, on the road, and at any other opportunity you encounter during the day.

5. Count Your Blessings. Yeah, yeah, yeah. Heard it before, right? Well have you done it? It works. List 50 things for which you're grateful and without which your life would be worse. Go ahead. Try it!

6. Make Someone Else Happy. Who could you cheer up today? Who could you thank or compliment? Who could you send a quick handwritten note to? You can really have fun with this, so go ahead and do it!

7. Take an Action Step on a Goal. If there is a goal you've been dreaming about for a while, take the first or next step today. This will give you a feeling of control over your life and that will make you feel good. Just one step is all it takes and then plan the step you'll take tomorrow!

8. Exercise. Moving your body creates endorphins which make you feel good. Exercise will also make you breathe more deeply activating your lymph system which is the body's waste removal engine. Removing toxins through exercise will make you feel great!

9. Music. Get a good dose of your favorite music. Sing along! Dance! Play some air guitar. Heck, get in your car and sing at the top of your lungs! Silly, you say? That's the whole idea! Have some fun. Enjoy!

10. Treat Yourself. Pick a little something and treat yourself to it. Maybe some chocolate cake, a movie, or something else that will make you smile.

You know that I'm all about a healthy lifestyle. My goal is to live such an active life that my scheduled exercise is really only for fitness and to provide a way to challenge myself. Of course this is easier said than done. However, an example of one such way that I'm doing this is by walking distances that I would normally cab/bus. With the gorgeous summers that we have in the mid-west, there really is no excuse to avoid being outdoors.

I found THIS ARTICLE, which provides a number of other suggestions to subtly change your lifestyle. It beefs up your overall fitness level w/o making you feel as though you're making any major changes.

However, if you're someone who really likes to push themselves, then here are some more traditional workout routines that may jump start your exercise program:

For Women
For Men

Most people who know me are aware that I'm all about a good night of sleep. I am a faithful '8 hr/night' gal (even though lately I've been pushing it to 7.5). In truth, this is just the way that I was raised. My mom sets her bedtime based upon when she needs to awake the following morning, and only after I went to college did I realize that many others do not do the same.

I won't lie to you. It isn't easy to get 8 hrs of sleep every night. I get up at 5:30 am (sometimes 5) to work out, so that means that my night is over at around 9:30 or even 9. At times that sucks b/c I have sooooo much to do that I may have only gotten into the house at 8 pm. Plus there are nights that I want to attend dinners, plays, or happy hours that may not even end until after 10.

However, for the most part, I've found a pretty decent balance. On nights where I'm home and have no other commitments...I go to bed as scheduled. There are nights where I may not actually fall asleep until 10 or 10:30...however, no matter what, I begin winding down the night and heading for the bed by 9:30. Yet, I don't let this practice prevent me from attending the events and activities that are also important to me. On those nights, I go to sleep a little later, and if I'm in bed before midnight, then I still get up in the morning to work out. Any later than that, and I move that workout to the weekend so that I'm still getting 5 workouts/week. There are some tough days, but overall, this works well for me.

If you're not getting all of the rest that you need to be rejuvenated and enthusiastic about your coming day, then check out these 10 Tips for Getting a Good Night of Sleep!

WOW...what a loss of a great and talented artist and entertainer. I'm saddened that MJ is gone, but I can't help but to smile when I think of his amazing body of work. He truly was revolutionary. On that note...here's my Michael Jackson Tribute:

Don't Stop 'Til You Get Enough

Thriller

Billie Jean

Beat It

Smooth Criminal

Wanna Be Starting Something

I'm Bad

Remember the Time

Butterflies

Scream

True confessions...of a worrywart.

I admit it. I'm a worrier. Ever since I was a child, I have been a big time anxiety freak. At this point in my life, I'm doing a pretty good job at trusting God, taking deep breaths and chilling the fugg out. However sometimes my fears still get the best of me. Here's a really good article on how to deal w/anxiety naturally. I've posted the tips below.

Anxiety tip #1: Notice and name. The first step is to identify your patterns. What specific triggers are linked to your anxiety? Notice what sets your anxiety in motion, and give it a name. Once you bring it into the forefront of your consciousness, you can begin to make sense of it and then to address it.

Anxiety tip #2: Develop a plan. Many of us run ourselves ragged by not addressing our worries. One classic example: We’re afraid of getting breast cancer, but we don’t schedule the mammogram -- instead, we spin our mental wheels. Write your specific worry down, and then develop a plan to address it. Tackle one or two worries at a time. Once you’ve completed those, go on to the next on your mental list. This task-oriented process can give you a feeling of satisfaction; more importantly, it makes you feel less vulnerable, more in control of your life.

Anxiety tip #3: Move. Exercise is one of the best self-treatments for anxiety available. It doesn’t matter whether you go for a walk, join a water aerobics class, dance, play tennis -- what does matter is that you get regular exercise, at least every other day. In the interim, whenever one of those cycles of ruminative worry hits, even simple activity -- minor housecleaning, a few minutes of gardening, some simple stretches, even just getting up and walking around for five minutes -- can help jog you out of that negative feedback loop.

Anxiety tip #4: Breathe. A number of breathing techniques can alleviate anxiety. For one thing, many people find that when they’re anxious, they breathe shallowly, from the upper chest -- and when breathing is shallow and fast, the body responds with an increase in heart rate, blood pressure and stress hormones. In bad moments, they might even be holding their breath. Instead, take a few moments and simply notice your breathing patterns. After a few breathing cycles, take a deep breath. Let your belly be soft and relaxed, and breathe from your lower abdomen. Repeat -- and use this technique any time you notice that you're tense or worried.

Anxiety tip #5: Nurture your spirit. Meditation and prayer trigger the relaxation response, helping calm the mind and body. Even the simplest of prayers or affirmations can help you let go of a worry and put everyday problems into perspective.

Anxiety tip #6: Reframe your thoughts. Free form anxiety often is triggered or accompanied by a litany of negative internal "chatter." The good news is, the brain is an adaptive organ, and it is possible to break out of the negative mode. However, it takes patience and persistence. The first step is to notice when the negative labels start bouncing around in your mind. Simply notice that your thinking is following a particular track, in a nonjudgmental manner. Next, learn how to talk to yourself in a constructive and rational manner. What would you say to a dear and beloved friend in this instance? Try saying the same thing to yourself. This process is a hallmark of cognitive-behavioral therapy.

Anxiety tip #7: Watch the toxins. Many people use alcohol, caffeine, or nicotine as short-term solutions for their anxiety. The difficulty is that self-medicating with these substances only creates more problems in the long run. Break the cycle. Similarly, be careful with comfort food—this is one of those times that too much of a good thing can make you miserable.

Anxiety tip #8: Don’t watch the news. Use discretion with television, newspapers, and other sources of news. Of course, it is important to know what’s going on in the world, but our current culture—“all news, all the time,” highlighting the latest disaster in endless replays—can easily trigger or feed anxiety.

Anxiety tip #9: Don’t worry alone. In the absence of realistic feedback, we often can spin some fairly creative doomsday scenarios. If something is troubling you, get the reassurance and reality checks you need. Consult someone you trust—a friend, family member, or a religious advisor, for instance. Anxiety often diminishes when we share our worries, and practical solutions to problems may emerge in the course of the conversation.

Hi Everyone.

I'm so so sooooo sorry for my absence. I hate leaving the blog in a black hole, but my free-time has seriously been NON-EXISTENT. I'm not exactly seeing an end in sight, so I'm going to switch my approach just a little. I'm going to focus more on researching articles and tips on living your fullest life, and posting those rather than my narratives/diatribes on the subject. I'll still throw in my own thoughts and humor, but this will allow me to get more info out to you than my schedule currently allows. I hope that this will keep you interested and enlightened. If not, then your thoughts and feedback are always welcome.

In that spirit...here's a great website with all sorts of articles and tips on Time Management!

Here are 5 quick tips that I grabbed on effective scheduling:

• Identify the time you have available.
  
• Block in the essential tasks you must carry out to succeed in your job.
  
• Schedule in high priority urgent tasks and vital "house-keeping" activities.
  
• Block in appropriate contingency time to handle unpredictable interruptions.
  
• In the time that remains, schedule the activities that address your priorities and personal goals.

Give it a try, and let me know how things go!

'...annnnnd We're Back!'

Welcome back to work, school, or whatever commitments you got a quick break from this weekend. If you're like me, then you probably need another day off just to recover from the Memorial Day festivities. I don't know how it happened, but I partied (or at least drank) from Wed - Sun w/no days off. I didn't mean for it to go down like that (or maybe I did), but I am certainly now realizing that I am old as hell and need to go sat down somewhere! Between the alcohol, bar-b-que, and lack of sleep, my poor body is wondering if I really love myself like I say that I do.

I definitely need to take some time to detoxify my system and rejuvenate my body. The good news is that this is almost just as easily said as done! Here are some quick tips to get your body back on the right track!

1. Drink lots of water! This will help to re-hydrate you after consuming so much liquor.

2. Clean up the house! Now I actually cleaned over the weekend, but most ppl fall off of the 'home maintenance wagon' while on vacation and find their home looking like a hurricane hit it. Trust me, you feel soooo much better when you're living in a clutter free zone, so take the time to pick up a bit.

3. Exercise today! I know that it's common to also fall off of the diet and exercise wagon, which leaves you feeling lazy and dare I say, fat! Even though 4 days probably hasn't done as much damage to your goals as you may feel, hopping right back on the plan will leave you feeling encouraged and motivated. Don't delay! Get to the gym before the day is out and move forward as though you never missed a beat.

4. Eat lots of fruits and veggies! Your body needs these foods to flush out all of the bar-b-que chicken and baked beans. The nutrients included in foods like apples, oranges, broccoli, and asparagus will boost your energy and nourish your body! Try steaming or sauteing your veggies to avoid cooking out the essential vitamins.

5. Catch up on your sleep! Typically it's tough for me to get enough sleep the 1st day back from vacation b/c my body has adjusted to not having much sleep. However, I try to carve out time over the next few days to get into bed early and recapture my rest. If you can't get rested, then all of your other efforts will be wasted b/c you won't even be able to muster up the energy or desire to see them through.

Hope these tips help! Have a great day!

*singing* "I Pop, I Drank...I'm on Patron and Purp! I can't think!"

Ok, well maybe not the 'purp' part, but I certainly do enjoy partaking in the libations. I wouldn't even categorize myself as a 'social' drinker. I like to drank, and I have no embarrassment or inhibitions about that fact! The problem is, of course, that drinks contain lots of calories. Sometimes one good cocktail can have more calories than an entire healthy meal. Talk about sabotaging a diet. Unfortunately for me...I don't give not one hell. I'll just have to exercise harder! LOL!

However, I would recommend putting more thought into how many calories lie in the other beverages that you consume throughout the day. Try counting up all of the calories that you consume everyday for one week. You will need to journal in order to keep track. I think that you will find yourself quite surprised at the results. You may assume that you're taking in about 1600-1800 cals/day. AND this may be correct...as far as food goes. However, sugary drinks (from Vitamin Water to Orange Juice to Pop) can add on an extra 400-600 calories if you aren't careful.

Check out this article. It calls out some common pitfalls, and gives tips to avoid them. Personally, I try to do the following things:

- Drink water the majority of the time
- Choose a 'diet' version when I am having pop
- Order the 'small' version of any coffee drinks and sub in Skim Milk

I'm sure that this doesn't make me 'perfect' by any means. There are always ways to be better, but it works well for me to be healthy AND happy!

Work Hard and Play Hard!

• So Memorial Day weekend is just around the corner, which means that I have 4 days all to myself. This is one of the few long weekends that I'm not traveling to another destination, which is actually somewhat bitter sweet. I'm excited about 4 days of spending time w/my Chi-town friends, relaxing on my balcony, sleeping late, and finishing off the 3 books that I bought in the last two weeks. At the same time, I kinda wish that I could swing to the ATL to chill w/my mom and sister...not to mention to get up on the ATL Carnival activities.

• Anyway...I've digressed. My point is that, I have an excellent opportunity to really get in some 'Me time'...to rest and to restore my soul. That is...if I don't procrastinate on work this week, which would cause me to have to 'login' over the weekend. Now many of you know that procrastinating is a problem for me (really evidenced by the fact, that I'm blogging at work at 10 am). I hate that I do it, but I just can't help but to put off the necessary...esp. when I have free time up ahead. However, this week (starting just after I post this entry). I AM going to clear my 'to do' list by Thursday night. This may mean some long evenings, but I DO NOT care. Weekends where I have no 'work rain cloud' hanging over my head are the best (not to mention the most relaxing), and I am determined to make this one of those.

• What about you guys? How is your weekend, and therefore your week shaping up? Are you going to spend your free time focusing on the parts of your life that truly matter? God? Yourself? Your family and friends? Or are you going to use the extra time to get caught up (if not ahead) on work, home projects, and other to do items? Even if you have to knock some work or chores out of the way, then I definitely encourage you to take some time to honor yourself and those parts of your life that are your true priorities. You never know what tomorrow will hold, so live today to the fullest!

You know I love the kids!

Check out my debut on YouTube.

*singing* 'Summer, Summer, Summertime....Oooh Summertiiiimmme!'

That's right folks, Summer is HERE. Well if you leave in the north, then it's not really...here, but you should be getting days that are consistently 70 degrees or higher. Not too bad. Certainly good enough to get outdoors and get fit.

Last time that I posted, I mentioned that I did plenty of walking in France. Well not only did I do lots of walking, but I actually did a bit of hiking. Although hiking isn't a part of my normal routine (surprise...Chicago just doesn't have many hills), I actually have had the pleasure of enjoying it on a couple of occasions. While on vacation in Puerto Rico I hiked through El Yunque rain forest, and I've hiked up Stone Mountain (in Georgia) a couple of times. Now I've added Mont Sainte Victorie (the beginners hill) in Southern France to my repertoire.

Although this work out can be challenging and at some times perilous, it was absolutely rewarding. The view from the top is amazing, and you have just a feeling of accomplishment. In the case of my trip to Puerto Rico, I discovered a hidden water fall as the treasure/reward for my efforts. Absolutely beautiful.

If you're thinking of giving this sport a try, then I definitely recommend doing a bit of research first. You can prepare and condition your body to make your journey that much more pleasant. Here's an article to get you started.

Now, if you don't live anywhere near a hill...much less a mountain, but you still want to enjoy this beautiful season, then here are some other alternatives. Enjoy!

Swimming

In-Line Skating

Cycling

Ultimate Frisbee

*singing* 'Walk, walking is a habit...Get like me!'

Well I'm just back from vacation in the south of France, and guess what...people there walk EVERYWHERE. They walk up the hill...they walk down the hill...they walk to the market...they walk to work...they even walk to kick it. After five days of eating pretty much everything in sight (oh yeah...we enjoyed the local cuisine), I've barely gained a pound. Do you know why? Because I walked several miles each day. In fact, I am now sore like I've been working with a personal trainer!

As a result, I've begun to see just how valuable walking in your 'everyday life' can be. I still believe in working out (goodness knows that some of us will walk 5 steps and call that our daily workout), so I don't suggest cutting your normal routine. However, I do believe in adding a walk into your day, where possible. For instance...tonight I am attending an event downtown where I could take two separate buses...oooooor I can walk a few blocks over and only take one bus. You see? It's not a workout, per se, but it is a bit of physical activity that can add up over time.

In fact, I'm going to start looking for all sorts of opportunities to walk. I think that there are quite a few out there, but I've just gotten so accustomed to 'door to door' service, that I've been overlooking them. Well with the summer rolling in, there is no better time to get back into the habit. Don't you wanna get like me :-)

"Hey Black Child! Do you know who you are, who you really are?"

• Most of us had to learn that poem somewhere along our childhood. However, what began as a simple testament to what lies within each of us, has developed into a thought-provoking inquiry into where our true SELF lies.

• Recently I began reflecting on who I am, who I have been, and who I will become. I must say that by looking at the images of who I have been and who I am today, I can definitely say that age has improved me. I'm more mature. I'm more determined. I'm more disciplined (not evidenced by the fact that I am using this post as an opportunity to procrastinate from work). I'm more independent. I'm more patient. I'm more faithful. I'm more beautiful, and I'm even more stylish. All of these things make me love who I am today. Now that isn't to say that I'm perfect...there are always areas in which we can grow. However, I can't too much complain.

• Yet, as I began to think of who I will one day become, I struggled to form the image. I was halted by the fact that some of who I was and who I am has been circumstantial. Don't get me wrong...I think that there are parts of me that are changed for the better, and will always remain so. However, perhaps some parts of me, such as my independence (and in some ways my faith), have strengthened out of pure survival and necessity. When I no longer 'need' those traits, then will they remain the same or will the revert back to their previous hiding places?

• I hope not, as they are truly some of the best aspects of my character. Yet, this was the quandary that left me wondering...who is the REAL me? What parts of myself are ME no matter the circumstance? What does my 'authentic self' look like? Yeah, we're getting philosophical on a Monday morning :-)

• These are questions for which I don't really have answers. All that I can say, is that we each need to know the parts of ourselves that we most value and that ring the most true. Once you know the person that is most critical to your 'self' (kinda like your personal critical path, for any process improvement folks out there), then you can fight to remain grounded as that person moving forward. Think about people who say they 'lost themselves' as other situations and roles arose in their lives. Those folks got so swept up in the something new (new mate, new child, new job, etc) that they lost sight of their critical path and swayed from it.

• I cannot say what will be my future circumstances. However, I can say what will be my future ME. If nothing else, I expect the image of me 20+, 40+, 60+ years from now to look like this:

Faithful

Compassionate

Thoughtful

Disciplined

Patient

Giving

Independent

Talented

Humble

Silly

High Class

What characteristics make up your critical path?

Whew...I logged on knowing exactly what I wanted to talk about...and then someone hit me with one of those 'Makes You Think' quotes. Now I don't know in which direction I want to go, but I'm going to try to cover both.

So here is the quote (which I LOVE): "Life isn't about waiting for the storm to pass. It's about learning to dance in the rain."

Every time that I hear something like this, then I feel as though I've just heard something profound. The funny thing is that this is essentially how I've been trying to live my life, buuuut...no matter how hard you try, it's just easier said than done. Hence, when I read a quote like this, then it helps me to re-focus on who I really want to be, and it makes me happy and optimistic (not just for the future, but for the right now!).

The thing is...it's hard as hell to dance in the rain, and I don't think that there is anything wrong with admitting to yourself that 'Damn, my shoes are now soaked, the outdoor bar-b-que is a flop, and freshly washed car has to be re-done.' However you just can't get STUCK in that place. You have to be able to admit those things, assess what's left of your situation and then move on. You might just find that 'Hey, now I have the perfect excuse to curl up on the couch with a book or that 24 hr Twilight Zone marathon (yep, your girl LOVES it), I can rock my new rain boots (which are totally in style), or I can try out that new recipe that I picked up (instead of going out for lunch). For most of us, life really isn't so bad. Rather than always looking for a better time, and letting life pass me by (during the rough times). I'd prefer to enjoy what's good about everyday, even if everyday isn't perfect.

Actually...I think that's enough for today. I'll pop back later in the week with my thoughts on being your 'authentic self'!

Holy Moly, Bikini season is 2 weeks away!

Well your girl is heading off to the south of France in just two short weeks. I hadn't thought much about this, but I see that the little towns of Marseille and Aix-en-Provence are just off the ocean, which means...the clothes are coming off.

Now, there are two thoughts about this.

#1. I feel pretty good about getting out there in my itty, bitty, teenie, weenie...you know the rest, looking just as I do right now. This is great b/c it means that I've achieved one of my goals of getting my body in a shape that I enjoy and am proud of year round (though let's be real...traveling anywhere w/a European crowd you can pretty much head out there looking like a walrus and STILL do better than the 250lb grannys that will be out in your SAME bikini).

#2. Buuut, you know your girl...I want to HURT 'em, so I have to make sure that the tummy is flat and firm. I cannot lie, we did some SERIOUS damage at the family bar-b-que this weekend. I won't even tell you what all was on the spread. That being said, I need to make sure that I stay on my workout routine (maybe adding in a couple of extra crunches), and I don't have any further dietary splurges (ummm...except for Sunday brunch, which I already committed to ;-).

I'm traveling for work this week, and while I was disappointed that there is no LA Fitness in the area to swim, I did bring my yoga mat and clothes. My morning routine will not be shaken!

For my traveling compadres, here are some tips to keep you fit while on the road:

For Women
For Women II
For Men
For Men II and III

Do you ever feel like the sky is the limit? That's how I'm feeling right now. I don't know why, but lately I've been feeling so light and worry free. It just feels like only great things are on the horizon. Doesn't that sound awesome!?!?

Of course, I'm all about helping you reach your full potential as well, so here are a couple of tips and 'pick me ups' for this beautiful Friday morning! I hope that they lift your heart and leave you excited about yourself and your life (**No...I haven't been drinking the kool-aid**).

#1. Plan some time off. Time spent w/family can be surprisingly fulfilling...not to mention cheap (free room and board), but if you're looking to get away w/friends or alone, then here are some other options: LINK

#2. Have a laugh. I don't know about you, but a good laugh works every time! Enjoy. LINK

#3. Shake your booty! Nothing like a good club joint to get things going...work it! LINK

#4. This one actually goes in two different directions...depending on how you get down. In order to get the full effect, then you might want to visualize your conscience as a little angle on one shoulder and a little devil on the other shoulder. You be the judge.

- Little Angel: Go to church. Read your Bible. Get your praise and worship on! There's no dispute that belief in a higher power will brighten your outlook.

- Little Devil: Get freaky w/your significant other. Treat yourself to some erotica and 'alone time'. Make a booty call. A good release of endorphins will leave you feeling refreshed and energized.

On that note...I'm off for a great weekend! TTYL!

Down, cholesterol! Down! Good girl!

Ok, so let's talk about what you actually should be doing to lower your cholesterol. Well let's 1st talk about what I have been doing. For just over a week, I have been fasting from meat. Now this is primarily for spiritual reasons, but I feel good about the added benefit of living just a bit healthier. I don't plan to give up all meats permanently (as a matter of fact...I MIGHT be on my way to Subway in about an hour). However, I do think that I can crop red meat out of my life, and whittle my overall meat eating down to about once per week. This has been a goal of mine for a while, so maybe this whole cholesterol thing is just the kick in the pants that I need.

Now, according to the 'experts' the best way to lower cholesterol is by maintaining a healthy weight, dieting, and exercising regularly. I'm going to focus primarily on diet, since I really have the other two on lock. I think that I spend the majority of my time talking about exercising, so there isn't a major need to touch on that in this post. But if you're looking for tips/tricks, then browse through some of the archives, and of course, I'll be touching on that going forward, as well.

This website gives a pretty decent breakdown of what you should and shouldn't be eating, and the gist of it all is the following:

- Minimize overall dietary fat (esp. Saturated fats...those found in meats and whole milk dairy products)
- Minimize the amount of actual cholesterol consumed (stick to the recommended daily amounts)
- Limit the amount of sodium you consume (guess, I'll have to back off of my frozen lunches)
- Increase the amount of fiber and complex carbs that you consume
- Decrease your daily calories (if you need to reach a healthy weight)

Sounds pretty easy right? Not...well actually it is easy. You want to be packing your plate w/fruits, veggies, and whole grains...and then consume meats, dairy products, and sugars sparingly. The hard part is that most of the foods that we 'love' fall into that latter category. Don't worry, though. You/We can do it!

I'm off to grab myself some lunch right now, and I will be making sure to follow the rules listed above. I head back to the doctor for another checkup in 6 months, so we'll see just how far these tips have gotten me. Don't forget to check the link above to meal plans and recommended foods!

More on Cholesterol

Continuing with our discussion from last week...let's talk a bit about the causes of high cholesterol. According to this article, there are primary and secondary causes that lead to elevated levels.

Primary Causes:

Genetics - If your parents, grandparents, brothers, or sisters have high cholesterol, you and your children may be at risk. Not really relevant for me. However, since genetics can be a cause of high cholesterol in young ppl AND since I don't see any other obvious indicators (such as weight or diet), then I'll be taking a look at solutions for this category as well as others in our next discussion.

Age & Sex - Women have a lower rate of high cholesterol, since before menopause they have lower cholesterol levels than men of the same age. However, as the women get older, their blood cholesterol levels rise until about 60 to 65 years old. After the age of 50, women often (but not always) have higher total cholesterol levels than men of the same age. Also, not really relevant for me.

Secondary Causes:

Weight - Excess weight tends to increase you LDL (bad) cholesterol level. I'm actually right where I should be for my height and age.

Diet - Fact: The average American man consumes about 360 milligrams of cholesterol a day -the average woman consumes about 220-260 milligrams a day. Compare these statistics with a maximum consumption of 300 milligrams per day. An egg contains about 300 milligrams of cholesterol – so if you eat an egg a day, you reached your maximum quota of cholesterol. This must be my problem. My diet seems like it should be healthy, but I must be overlooking something. This is where I plan to focus my greatest efforts.

Libations! - Alcohol is "good" because it increases HDL cholesterol (the good one). However, it does not decrease the bad or HDL cholesterol. Now the article goes on to discuss how alcohol does more harm than good...but I'm an everything in moderation type of gal. Let's just say that I'm going to try every other solution possible 1st, and then we'll get around to restricting the drank intake.

Smoking - Smoking reduces your good or HDL cholesterol and is linked to about 20% of deaths from heart disease. I don't smoke.

Stress - Stress in itself does not increase cholesterol levels. However, as one of the secondary causes of high cholesterol, it affects your mood and your eating habits. This could be a factor.

That's all for now. I'll delve into solutions in my next post.

Hi Guys! I'm soooo sorry for these long gaps in between my posts. I really am trying to do better, but I've been working like a slave! You will be happy to know that I am still working out 5 times a week, and I think that I really have made exercise a part of my lifestyle.

And yet...I have high cholesterol. I've had it since I was a teenager, and even though I eat vastly different than I did at that time...I just can't shake it. I'm not a HUGE meat eater, and when I do have meat, then it's rarely red meat. I do like the shellfish, though, so perhaps that's the problem. I'm not sure, but I do know that I'm going to have to do something different. A daily pill regimen is NOT what I'm trying to begin. That being said...I'm going to start a little series on diet and cholesterol.

Today we'll begin with 'What the hell is cholesterol?'

According to the American Heart Association: "Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol is an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and for stroke."

Apparently there are some 'good' and some 'bad' types of cholesterol. My good cholesterol is just as it should be, but my bad levels are a tad bit high.

LDL (Bad) Cholesterol: When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) Cholesterol: About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Next time I'll talk more about what causes bad cholesterol levels and how to reverse it!

*singing* 'Stuck in the middle with yoouuuu...'

I'm stuck in a weird place right now. It's somewhere btwn knowing that I'm one of the flyy-est women around, and still feeling like I'm not quite enough. I can't really explain it, so I'm not really going to try. I'm just going to jump to what's important...taking my mind off the gap. Now my top ways to make myself smile include shopping and drinking. However, I'm going to try to keep things PG and budget friendly. Here are a few that I'm going to try today. Check out the rest of the options here.

- Plan Some Fun. Get out your calendar. Next do a search for things to do in your area. Local newspapers usually have a "What's Going On" section. Pick out your favorite 5 or 10 things. And remember the things you choose don't have to be big events. It can be as simple as taking a long drive in the country or going for a walk on the beach. Write them into your calendar. Invite someone to join you on some. For others go and meet some new people.

- Let Music Take You Higher. Turn on your favorite music and sing! Pull down the shades and dance. Rent a video on belly dancing. If you're in your car, you can still move a little to the music. Go for it! What do you care what other people think? Have fun with it! Sing, dance, play an instrument. Practice your favorite song and then go to karaoke and let the world hear your talent!

- Personal Spa and Relaxation Day. Include as many of these ideas as you like or have time for. Get a massage, pedicure, and haircut. Take a bubble bath with candles, music and champagne. Give yourself an egg-white or mud mask facial. Line up 2-3 movies to watch in bed while eating your favorite delights: ice cream, chocolate, whip cream, jello, popcorn, finger food hors d'oeuvre, and more. What else would you include to pamper yourself?

- Reach Out. Connect with friends and family. When was the last time you wrote and mailed an actual letter? Why not do it today? Or how about making some home made post cards with materials you have lying around the house. Cutout some pictures from magazines or from your photo collection and make a mini collage. Maybe just call one old friend from college or high school that you haven't talked to in forever. Or maybe you could visit a neighbor who might need some cheering up too! Bring some cookies!