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February 5, 2013 

MORNING GLORY: The New Way I’m Going To Start My Day

In my old age (sigh…30 is coming – I kid, I kid), I’m learning that certain things about myself are changing. I used to be able to write on my laptop in my living room with nary a break in concentration. Now, I need a dedicated workspace to focus and get things done. I used to be able to work and study with friends, and now I do my best learning when I’m solo. I used to (in high school/university days) be able to stay up late and wake up at the crack of dawn, ready for the day. This last one is what has changed the most, and it’s the one I need to work on in order to save my sanity and productivity.

These days, I stay up too late and end up hitting snooze over and over in the morning. Getting out of bed in the morning is a challenge, and that challenge leads me to start my day off on a frantic and panicked ohmyGodwhattimeisitwherearemykeysIdon’thavetimeforbreakfast note. Last year, I did the Happy Black Woman’s 31 Days To Reset Your Life Challenge, and one of the daily tasks was to take an audit of your day. I clearly identified that I had a problem with staying up late and struggling in the morning, but I realized then, as I do now, that I have no one to blame but myself. The hours between 8am-5pm are generally reserved for the office, so I need to use the rest of the time that I have in a much better way.

On Saturday, I attended trey anthony’s Millionaire Artist Workshop (I interviewed trey prior to her first workshop last year) and LOVED it. trey is an accomplished writer, actor, producer, and all-around businesswoman, and returned to Toronto from her new home of Atlanta to motivate other artists who are in pursuit of their dreams. trey taught us about a tip that she learned from a mentor of hers: 5 Before 8. The 5 Before 8 trick is simple - do 5 things before 8am directly related to your career/dream/goal. Whether it’s sending an email, reading a passage from a book, working on a resume or a business plan, or doing some kind of research – be able to say that by 8am, you’ve done 5 things to push you forwards. In trey’s example, this has helped her get a jumpstart on things, because when other people might be getting started at 9am, she’s already been up and in the game. I heard her speak on it, I took notes, and I said to myself, “I’ve got to try that.”

trey also spoke about the importance of starting her day in the right way. Doing her 5 Before 8, meditating, positive affirmations, yoga, reading, talking to the right people (or making sure NOT to talk to the Negative Nellies first thing in the morning) – these are all things she does every day to get her day started off with purpose and positivity. I quickly realized while sitting in the workshop that that was what I was missing. I haven’t been starting my day with anything except HomieLoverFriend kicking me because my alarm is going off for the 2nd or 3rd time; and the mad rush filled with half-blind runs around the house, stubbed toes, curse words, and praying that there’s gas in the car. It’s no wonder that my days seem so stressful.

So, I’m determined to make a change. I realize now that the way I start my day is more important than how I end it. What I mean by that is at the end of the day, I have so many natural options of things that close out my day well. Writing, working out (I prefer evenings to mornings), quality time with the Mister/family/friends, a nice glass of wine, etc. The other thing I have to admit to myself is that I have a cutoff point at night where I go from hard-working to hardly working. That’s when I start checking Twitter or Facebook in-between “doing work”, and next thing you know, it’s after 1am and I have to schlep myself on to bed.

I’ve got to start putting in more effort to kick my days off well, so this night owl needs to become an early bird. Getting up early and starting my day with positivity and productivity might be the magic needed to help me feel more disciplined and just…good about things. It’s worth a shot, isn’t it?

I’m putting it here plainly, and as simple as it sounds, I hope it’s effective: My goal is to be productive, positive, and balanced. I will start going to bed at a decent hour, so that I can get up early enough to do my 5 Before 8 and make time for some real morning positivity. Maybe later on I’ll swing back to being a work demon in the late night hours, but until then, I’ll give this morning thing a try.

 Are you an early bird of a night owl? When do you feel the most productive? Do you start your days off positively, or are you like me in that you need to put a bit more effort into waking up on the right side of the bed? 

January 4, 2013 

ALL ABOUT ACCOUNTABILITY: Bee’s 2013 Health Goal

Well, happy 2013 to all of y’all! Regardless of how you rang in the new year (I stayed home and did nonsense like this), I hope it was a great night. Now, we’re roaring into 2013, and with that comes the near-inevitable practices of resolution-setting and goal-planning. Health, fitness, and weight-loss goals are often at the top of the list, and it’s apparent by the number of people who start flocking to the gym around this time of year.

I’ll admit it – health and wellness goals are at the top of my list too, especially since 2012 was such an unhealthy year for me on a whole. What you WON’T catch me doing this year though, is setting a strict number (“I will lose/gain _____) or setting foot in the gym. Let me explain.

If you’ve seen a full-body pic of me or met me in person, you know that losing weight is not one of my wellness goals. I’ve been called everything from scrawny (maaga, as my Jamaican family calls it), skinny, slim, to slim/curvy. I’ve come to terms with what my body is and isn’t capable of at this time in my life. I know that while King Magazine probably won’t be knocking on my door anytime soon, I am still capable of sculpting a toned body with some muscles and curves – think the Brandy/Kelly Rowland aesthetic. I’d be lying if I said that the way I look isn’t important, but what has matched or surpassed that importance is the fact that I just generally want to be healthier.

I want to improve my cardio. I want to improve my upper body strength. I want to improve my flexibility. I want to be able to do more with my body, and push it to the max every now and then without feeling like I’m about to throw up a lung. I want to run a marathon, I want to feel the runner’s high, and I want the mental and emotional benefits of an active lifestyle. I do want to have some mini-mes and mini-HomieLoverFriends soon, so I want my body to be ready for that journey too. If there was ever a time to get in tip-top shape, I know that that time is now.

My goal is not to attach a hard and fast number to my health goals, but to instead work towards imbedding physical activity and healthy eating seamlessly into my life. I am working on creating a habit of health, until it becomes second nature to me. That’s my goal. So, how am I going about achieving it? Definitely NOT in the gym!

As I’ve written before, I am not a gym rat. I get bored and unmotivated very easily in a gym. Thanks to The Daily HIIT, I have a way to bust my booty and stay challenged right in my own living room. And thanks to the #great48 challenge, I have an accountability team! The Daily HIIT is an awesome site that provides daily high intensity interval training workouts. No longer than 12 minutes long, and with offered modifications for different fitness levels, The Daily HIIT makes it nearly impossible for you to say “I don’t have time.” The site is very user-friendly, and I find that I actually look forward to the next day’s workout. I’ve never been excited for a workout. Lol!

The #great48 is a fitness challenge created by @deactivatedfatgirl and @its_iriel on Instagram. This challenge began on December 31st and runs until February 16th, with amazing prizes up for grabs for the biggest transformation. I joined the challenge simply to be accountable in my health goals. Having to post photos on Instagram and engage in update conversations really forces me to stay on top of this and push through, because I know so many others are doing the same. It is a very self-directed challenge, but participants are great at sharing recipes, workout tips, and other information to motivate each other. Do I think I’ll have an amazing before/after transformation photo by mid-February? Probably not, but my goal is to have regular workouts become a regular part of my life by then. That, I think I can do.

The Dec. 31st deadline has passed, but you can still follow #great48. If you’re looking for motivation or great tips and references for health and fitness questions, check the #great48 hashtag on Instagram. Don’t forget to check out The Daily HIIT if you’re allergic to the gym like me, but still want to be challenged in your workouts. If you’re looking for an accountability partner, I’ll be dat! Hit me up in the comments or send me an email, and let me know!

Is health and wellness goals among your plans for 2013? If you’re going strong now, but fear you might fade out, let me know! We’re in this together!

December 21, 2012 

HOLISTIC LIVING: The Journey To A Full & Balanced Life

Photo source: A Hope For Today

When it comes to health and wellness, one of the keywords we hear a lot these days is holistic. However, have you ever thought about this word and what it means to you?

On Wednesday night, I co-hosted the pilot show of Hot N Holistic, a new webshow on Spreecast “devoted to a helping you live a healthy, wealthy and holistic lifestyle.” Joined by the other co-hosts in a roundtable/panel format, we used the pilot to introduce ourselves and talk about holistic living – what it means to us, stereotypes and misconceptions, and our personal journeys to living a life of health and wealth in all forms. It made me reflect on my own definition of holistic living – how important it was to me, and if I was being about it, or just talking about it.

First things first – the definition (as per Merriam-Webster) of holistic:

relating to or concerned with wholes or with complete systems rather than with the analysis of, treatment of, or dissection into parts <holistic medicine attempts to treat both the mind and the body> <holistic ecology views humans and the environment as a single system>

To me, living a holistic life means looking at the self as a whole being, instead of compartmentalizing. It acknowledges the interconnectedness of the various facets of health – mainly physical, emotional, mental, spiritual. It highlights the fact that the different spheres of our lives overlap like a Venn diagram, versus a hard line pie chart. Work life, home life, family, physical health, mental health – these are just a few of the aspects that undoubtedly blend into and affect each other, as much as we often try to keep them separate. Taking care of yourself as a full being – understanding that stress in one area of life can affect productivity in another; making healthy eating and physical activity a part of your lifestyle; and understanding the benefits of finding balance in life (even if that means making changes to the things you’ve always just done), is crucial to living holistically.

On the show, we took turns talking about our personal journeys to holistic living, and many of us echoed similar sentiments. Witnessing the often-preventable health struggles of those close to us. Facing our own illnesses and health scares. Feeling utterly imbalanced in our lives by stressing about work, family, or finances. These were some of the key factors that encouraged us all to look at our lives and make the necessary changes in order to live well.

As I look back at 2012, I can say with confidence that this was likely the most unhealthy year of my life. I used ALL of my sick days at work, which I’ve never done before. I had the cruelest colds and viral infections ever. I was ordered off work by my physician twice. I had my previously-documented cervical cancer issue. Damaged relationships exploded in all their dysfunctional glory. My stress levels were off the charts. I probably cried more in these 12 months than I have in a LONG time. Phew.

I got to the fork in the road where I could either choose to dig deep and do the hard work necessary to make changes for the better, or I could continue along this path, which undoubtedly led to a dead end. I’ve chosen to do the former.

So, what does a holistic life look like to me?

  • I’m making changes to my diet – cutting down on the junk food and eating much healthier.
  • Making time for working out has proven to be an amazing stress reliever, in addition to all the physical benefits.
  • I’m using more natural products and ingredients for anything that goes in or on my body.
  • I’ve learned about my triggers, and the unhealthy things I do when I feel stressed, anxious, or out of balance. Instead of reaching for a cupcake and stewing in my negative thoughts, I’m training myself to do something better, like journal or work out.
  • All of the things that aren’t serving me in a positive way? I’m getting rid of them. Clutter in my house? Gone. Negative people? Gone. Stressful situations that I have the power to remove myself from? I’m gone. If I can change it, I do. If I can’t, I change my attitude towards it.
  • I’ve expanded my circle of healthcare professionals to ensure that I am able to get a full 360 view of my health. I’ve also expanded my mind to research both conventional and alternative methods of healthcare and treatment.
  • Most importantly, I’m working on ensuring that I listen to myself, and that I value myself as a whole person. Trusting my instincts, not second-guessing myself,  knowing what I deserve and what I will not tolerate, and recognizing/taking accountability for the shortcomings and flaws I need to work on are vital.

In talking to a few people about the Hot N Holistic show, the vibe I got was that living a holistic life was difficult or extreme. I used to think so too – there was no way I could set my curry chicken and rice + peas aside for a plate of granola. However, it took me reaching my danger zone to realize that it’s actually a simple decision – implementing the smallest changes to restore equilibrium in my life and look at myself as a whole entity started making all the difference. Stereotypes and misconceptions about living holistically abound, but when you get right down to it, it’s all about living your best, fullest, most whole life.

When you look at yourself as a whole person, what is something you would change to improve your life? Instead of compartmentalizing into solely being a brother, daughter, significant other, co-worker, student, parent, caregiver, or any other hat you wear in your daily life, look at yourself as a whole. Will changing your diet improve things? Will getting more physical activity in your schedule help? Will identifying and eliminating unnecessary sources of stress give you more balance? Once you take the time to think about it, the answers will usually come to you quite easily – and you might wonder like I did, “Why didn’t I think about this sooner?” A wise person once said, “better late than never” – and it definitely applies here.

What are your thoughts on living holistically? Do you feel that you are living a whole life right now, or have you identified ways in which you can begin to do so? Want to keep up with the Hot N Holistic show? Like the Facebook page and stay tuned – the official kick-off show will be January 7th! 

December 1, 2012 

WORLD AIDS DAY 2012: Thoughts On Empowerment

It seems that “Where has the year gone?” has replaced, “So, how about those (insert sports team here), huh?” and “What’s up with this weather?” as the leading small-talk opening comment of late. November is over just as quickly as it began, and December is here, bringing with it all things winter, holidays, and end of year reflection. One very important thing that December brings us is International AIDS Awareness month, and today’s World AIDS Day.

It feels like I JUST wrote this piece on World AIDS Day 2011, and here we are, another 12 months later. What’s changed? Statistics are still mind-boggling, especially for the African-American community. Recent reports state that while African-Americans make up 14% of the population, they comprise 44% of all new HIV infections. Here in Canada, our Supreme Court handed down a new legal ruling on the necessity of disclosure, which has had the health and activist communities abuzz with discussion. Most recently, news broke of a new HIV vaccine human clinical trial, which I wrote about for Frugivore Magazine. While we wait for researchers and Supreme Courts and scientists to tell us what they think of the HIV/AIDS epidemic, we can work to take control of one thing: ourselves. But is it as easy as we think?

Empowerment is a tricky thing. On one hand, it’s a positive force that allows us to educate ourselves and act accordingly based on our knowledge. We can learn about how HIV is transmitted, how AIDS develops, and what we can do to protect ourselves. We can empower ourselves to have the “safe sex” conversation with our partners, to tell them with unwavering certainty, “No glove, no love!”, and be steadfast in getting tested to know our status.

However, there’s another side of empowerment that needs to be considered. What about those who are unable to hold a position of power in their relationships? What about those who don’t have the same vehicles of information-gathering? What about those whose cultural backgrounds are square pegs in the round hole system we live in? Do we (as community workers, as healthcare providers, as friends and family) do a good enough job to help those people navigate empowerment? I don’t have all the answers, just a lot of questions.

On this World AIDS day, I encourage all of my readers to empower themselves through knowledge – know the truth about HIV, reject the stereotypes and incorrect info, and most importantly, know your status. Not only that, I encourage everyone to think about navigating empowerment. Take a look at the lives and relationships of the people around you. Are there people who are facing barriers to personal empowerment that might impede their ability to fight against HIV/AIDS? Are there people who are in a relationship with power imbalances or threats of violence? People whose cultural traditions and understandings require special attention in the dissemination of HIV prevention information? People who have let irrational fears get in the way of knowing their status?  Take a moment to think about those people, whether it’s a friend, a family member, or even yourself. Breaking down the barriers to empowerment is a crucial step, and is often overlooked in well-meaning messages about HIV/AIDS.

One of the ways to break down barriers is to use art to showcase people “just like us” who are addressing important health issues. Thanks to homie and reader Dee, I spent my evening watching part 1 of Tribes, from MTV’s Staying Alive series. Set in Trinidad, it’s a short series that highlights sex, relationships, and HIV/AIDS from a Caribbean youth perspective. I loved it for a few reasons – it features Red 96.7FM (one of my FAVOURITE radio stations), it puts the budding Caribbean film industry in a world stage, and it addresses the complexities of HIV/AIDS prevention in a real way. Check out part 1, and be sure to watch parts 2 and 3 on Vimeo!

Will you be doing anything to mark World AIDS Day and the International AIDS Awareness month? Will you be getting tested or taking part in any HIV/AIDS awareness events? Let me know!

October 3, 2012 

BE AWARE: Meet Simone Walsh, Designer & Mental Health Advocate

October is a month that marks many different health awareness initiatives – breast cancer, autism, and SIDS, to name a few. However, did you realize that this week is Mental Illness Awareness week here in Canada? To commemorate this special week, I wanted to introduce y’all to a special woman who is on a mission to remove the stigmas that continue to surround mental illness.

Simone Walsh is a Toronto-based fashion designer who has managed her line Mo’knotic Clothing for a number of years now. Being around the Toronto fashion scene, I had heard of Simone and worked with her in the past, but didn’t realize that she would become so much more of a powerful force, known for more than just her designs.

I wasn’t aware until recently that Simone has dealt with mental illness in the most personal of ways. After a diagnosis of depression and anxiety (and subsequent treatment), Simone has become somewhat of a mental health activist. Volunteering with various mental health initiatives and combining her love of fashion with her passion for mental health awareness, Simone has come up with a creative way to spread the word while keeping people looking fly. Check out my quick Q&A with one of the bravest women I know, Simone Walsh:

Introduce yourself to the ’83 To Infinity readers! Tell us 3 interesting things about yourself.

Hey everyone! My name is Simone. And I’m a clothing designer. I currently have a female line out called Mo’knotic Clothing. And I enjoy writing poetry.

You’ve been running your clothing line, Mo’knotic for quite some time now. Tell us a bit about your journey to becoming a fashion designer.

The journey was quite a journey. I went through different phases of seeing what worked, what didn’t work, what type of designer I wanted to be, building a network, finding a mentor, etc. Everything I’ve been through really helped me to master my craft and find my niche in this industry.

You’ve also been very vocal and supportive of mental health awareness. What are your thoughts on society’s acceptance and stigma of mental illness?

I feel as if society doesn’t really give mental illness the attention it really needs. Its almost as if a blanket has be draped over our eyes. Because a mental illness is not so much like any other illnesses that can be seen people automatically feel as if nothing is wrong with you because you look fine on the outside. That’s where the stigma comes in. That’s why its so important to educate yourself.

You’ve volunteered with CAMH and the William Osler Mental Health Unit – what have those experiences done for you?

The experiences have been great. I engage one on one personally with the patients. It has allowed me to see them recovery and the process. I have been at CAMH for almost 3 yrs now and I remember how some of the patients started out and now they are doing quite well! It makes me happy to see such positive changes.

To commemorate this year’s Mental Illness Awareness Week, you tied your love of fashion with your mental health advocacy to create a special project. Tell us a bit about that.

Yes this is my second year doing this. I have designed a collection of tees from my line geared directly towards this campaign for Mental Illness Awareness Week. These tees all have different uplifting slogan that speaks about living life. Slogans such as “inhale change, exhale failure” “living and no longer existing” and “let’s end the stigma of mental illness”. My hope is that these tees will empower the lady wearing it. Its a bold statement saying that they are fighters. I sell these tees for $20 and proceeds go towards the current foundation I am in support of. This year its the Adult Day Treatment program at the William Osler Hospital.

One of the questions that gets raised often when I have conversations about mental illness is “Where do I go to get help?” What are some good resources people can access for information and help?

I would recommend the Adult Day Treatment program at William Osler, also one on one counseling sessions. Take the advice of your doctor.  I also recommend that you try to get out as much as you can. Be around people who will are positive and can help you focus on your recovery.

If someone wants to get their hands on one of your special shirts, or some of your Mo’Knotic designs, how can they do so?

My website www.moknotic.com has all my designs as well the tees. They can also visit The Fashion District Store at Queen and Spadina. I will be selling my tees at different locations in the community but I will update this information on my site.

Thank you to Simone for sharing her story and for her fashionable awareness initiative! Please hit up Mo’knotic’s site for more details, and support the cause!

September 20, 2012 

TAKING A LEEP PART 2: Good News, Hold Ups, Next Steps

A few months ago, I told you all the cervical cancer scare I had – the diagnosis while HLF and I were starting to try for a baby, the LEEP surgery to remove pre-cancerous cervical cells on my birthday, and the overarching lesson that women (hell, everybody) should be their own biggest advocates for their health. I didn’t foresee me doing any other posts in regards to the issue, but I learned some new lessons after my recent follow-ups that I feel are just as important to share.

Last week, I visited my surgeon to have my 4 month follow-up colposcopy. It was time to take a look at my cervix to assess for any additional cellular change, and to tell you the truth, I was hella nervous. A colposcopy is like a televised pap smear – after getting nice and comfy in the stirrups (yeah, right), I was able to watch the entire procedure via my doctor’s laptop. After swabbing the cervical area with a special acidic solution, we waited with bated breath to see if any areas began to turn white. White areas denoted cellular change leading to cervical cancer, and the butterflies in my tummy started doing the Wobble and the Dutty Wine while I waited…

“Well, the area looks great! There’s no further disease. You’re all clear!” My doctor’s voice cut through my worried, frazzled thoughts, and that’s when I realized something – it was over. The precancerous cells were gone, my cervix was the healthy, pink colour it should have always been, and I could move on! Life had felt like it was in this perpetual standstill ever since this health issue arose, and it finally felt like the obstacle had been overcome. After asking question upon question about next steps, the surgeon gave me the green light to jump back into the baby-makin’ saddle if I so chose – but I was just happy to have the option. I spent a lot of time thinking about becoming a parent, discussing it with HLF, and moving from buying into the idea to being insanely excited about it. It was in that moment that this roadblock made us pump the breaks – so knowing now that I was back on cruise control with the ability to choose my direction felt so refreshing. It turns out that freedom was a bit premature.

The day after my surgical follow-up, I saw my OB/GYN who administers the other part of my treatment. Due to the fact that I progressed so quickly from healthy to a nearly full-blown cervical cancer diagnosis (a 1 year span), my surgeon also prescribed a 3-course round of shots of Cervarix – a vaccine that protects against HPV, the virus most commonly known to cause cervical cancer, and also gives an added boost to one’s immune system, helping the body to fight off any other kinds of cervical cell changes. The surgeon prescribed a shot every other month, so September marked my 2nd shot administration. I’m not sure why I didn’t do this when I received the 1st shot, but I took the informational leaflet out of the box and read it. I noticed two things that worried me – one being the strange 0,1,6 month administration schedule it referenced, and two being the fact that you could not be pregnant while receiving this treatment – with a wait period of 2 months after the last shot to even start attempting to conceive. My heart seemed to know that it was time to start its descent, and by the time my doctor returned to his office, it was somewhere puddled around my feet.

I clarified with my doctor that the 0,1,6 month schedule meant that the 2nd shot should have been 1 month after the first, and the last shot would be 6 months after the first. My doc proceeded with administering my 2nd shot that day, but instead of scheduling the next for November, as I had originally thought, the last shot was scheduled for January. Add 2 months, and I realized that there would be no more baby talk until the snows that haven’t even started falling yet began to melt. I couldn’t help but feel that another boulder had been dropped in my path.

The ultimate thing is that I was healthy, and my surgery had been successful. I had to remind myself that my follow-up the day before could have ended much less favourably, and I was grateful. I had to tell myself that I this obstacle was a “not yet”, not a “not ever” situation when it came to creating a mini-Bee or mini-HLF. Back in the spring when this all began, I comforted myself by saying that there must have be something else I was meant to do with my time, and I tell myself that again now. Maybe there’s a career change coming. Maybe there’s a move on the way. Maybe there are other goals that need to be accomplished. Maybe I just have more self-work to do. Whatever it is, my focus now has drifted away from babies and moved back to Bee.

On another note, I learned to continue to be my own biggest advocate, and to ask every question, no matter how stupid they seem. I felt a bit of frustration with my surgeon for not realizing the realities of what I could/could not do during treatment, and even more so at him not advising the proper treatment course in the first place. However, I realized that doctors are humans too, prone to mistake though they have a much smaller accepted margin of error than you or I. This also reminded me that I am the one in charge of my health. Had I read the leaflet in July at my 1st administration, I would have known then what I know now. I asked all the right questions, but my intuition still told me to dig a bit deeper and learn about my situation on my own. Please take this lesson with you as you wrap up reading this post. No one can control your health like you can. Be your own best advocate. Ask all of the questions. Make it your mission to educate yourself. The resources are available, so use them! It can be the difference between life and death – or optimism and disappointment.  Go forth and be healthy and happy!

If you made it all the way down to the end of this post – thank you! I just read it back and realized, “damn – this was a long one!” At any rate, there’s my follow-up, and my commitment to turning my disappointment into a way to practice patience and to focus on other goals for a while. Everything happens for a reason, right? Have you ever struggled with patience? How do you get through? 

Don’t forget to vote for ’83 To Infinity in the Best New, Best International, Best Personal, and Best Writing In A Blog categories in the 2012 Black Weblog Awards!

July 25, 2012 

FIT + YUMMY: Home Workouts & Bee’s Green Smoothie Fix

Here in Toronto, Caribana the Scotiabank Toronto Caribbean Carnival is less than 2 weeks away! My Twitter and Facebook feeds have been full of people who are either relishing the results of months of working out, or are feverishly fitting in crunches and squats in these last few days to get mas costume-ready. Me? I fall somewhere in the middle. After trying out Socacize and spinning classes earlier this summer, I’ve found a way to keep workin’ on my fitness while saving money and time – full body circuit training!

One of my favourite health and wellness blogs is Hey Fran Hey – on this site, I’ve found tons of great tips on working out, healthy eating, and natural skin and hair care. Fran posted two home-based fitness programs that at first glance look fairly simple – but once you get down to the nitty-gritty, bust your buns (and abs, and arms, and thighs…)!

Here’s Circuit #1:

And Circuit #2:

Thanks to Hey Fran Hey for the workouts!

Looks simple and straightforward, right? That they are – but the keys to maximizing the results are to repeat the circuits 2-3 times, and only rest for 30 seconds in between each circuit! This allows you to build muscle and keep your heart rate up, which helps to burn maximum calories. I’m partial to Circuit #2 myself – I love the variation and the challenge of exercises like burpees, wall sits, and high knees. The good thing is that you can mix things up a bit – do bicycles to work your obliques instead of crunches, and try walking lunges instead of stationary ones.

I’ve been doing the circuit training 3 mornings a week, and I feel and see the difference – as I’m fairly slim, I’m not trying to lose anything, but I’m seeing improved muscle definition and tone, and feel that my cardio has improved!

After my workouts, I’ve been replenishing my muscles with either chocolate milk (a great blend of protein and carbohydrates), Greek yogurt topped with Kashi Crunch and berries (an amazing source of protein, fibre, and antioxidants), or my green smoothie:

2 cups Almond Breeze almond milk (vanilla)

1 handful of fresh spinach (can also use kale or celery)

1 banana

1/2 cup frozen mixed berries

1 tablespoon Greek yogurt

2 teaspoons of flax seeds

I’ve tried a few different variations of this smoothie, and have to say that the fruits definitely help mask the taste of the greens – with the addition of bananas, berries, pears, apples or pineapples, your smoothie may come out green or purplish, but will taste sweet and refreshing! I find that these smoothies are great energy boosters, and contain great nutrients that your body needs to replenish itself after a sweat session.

So, there you have it! Great workouts don’t need to cost a dime, and spinach smoothies can be surprisingly yummy (with the help of some friendly fruits)!

What is your regular workout regimen? If you work out at home, what exercises do you do? Have you tried green smoothies? Let me know what you add to yours! 

June 12, 2012 

WORK IT: Getting Fit For Caribana And Beyond

My birthday is like another (more important) New Year’s celebration for me, so I always make my own set of intentions and goals starting every May 10th. One of my goals for this year is to be much more conscientious about living a healthy life. A big part of this goal requires creating a consistent exercise schedule – something I shamefully haven’t done since 2011 ended. Unfortunately, my surgery last month sidelined my workout plans, but after my post-op follow up last week (which confirmed successful removal of 100% of the precancerous cells!!!), I got the all-clear to resume physical activity. So, how did I get back in the saddle? With Socacize and spinning!

Last Thursday, I hit the 1st session of the Caribana Toronto Carnival (yeah, let’s just say Caribana) Socacize Bootcamp! Extended from 6 to 8 weeks long, this bootcamp is a guaranteed way to get fit and practice your winin’ technique for di road! I used to do Socacize pretty regularly, but fell off the map when my school schedule got in the way. Socacize is really an innovative workout program. Using reggae and soca tunes, Ayanna Lee-Rivears has created a program that burns calories, increases your cardio capacity, and tones muscles, and in Bootcamp, you only use your own body weight – no weights needed!

Source: MSN Lifestyle

Thursday’s class found me jumping, kicking, lunging, wining, booty poppin’ and more for 2 solid hours. Soca and calypso tunes got us warmed up and took things up a notch for the cardio section. Then, we got into the Wine & Tone portion, which was done to some hot dancehall music. Ayanna had us holding squats for an eternity, doing crazy ab work, and toning muscles that we didn’t even know could be toned…it was AMAZING. We cooled down, and by the time class was over, we couldn’t believe 2 hours had passed already. I’m planning on attending Socacize Bootcamp for all 8 weeks – ending just in time for me to have the endurance and muscle tone for the parade!

On Saturday, I decided to try something brand new – a spin class!

On the dope blog Coco and Cowe, I spotted a recent post about a brand new initiative: the C&C Fit Club! Every month, a new group workout would be planned – if you register for the Fit Club, you can join in to work out, get deals, and meet cool new folk! The first activity for the C&C Fit Club was a spinning class at Quad East, DJ’d by the awesome Stylus Award-winning DJ Lissa Monet. Oh – and did I mention that it was a Beyonce vs. Jay-Z day?  Yeah, I was pretty much ready to be in workout heaven.

Source: Coco and Cowe

Once we got on the bikes, Micheline (the instructor and owner) made sure to come around and adjust each of us to make sure we were safe and would get the most out of the workout. My girlfriend Mariah and I were both newbies to the spinning game, but we were ready to go! DJ Lissa Monet started spinning the tunes, and Micheline had us spinning the wheels, and we were off on a 45-minute workout that was one of the most intense I’ve ever had. Micheline’s energy was incredibly positive, motivating, and fun! She had us envision that we were on an actual trail, going up hills and down, and using a variety of positions (seated, leaned forward, standing), speeds and tension levels to work us out from head to toe. Let me tell you – when we left Quad East, I was soaked from head to toe! An awesome work out at a cool venue with amazingly nice staff? I was sold, and both Mariah and I vowed to return to Quad East (one of Micheline’s 3 locations) ASAP!

So, there you have it. Bee is back in the workout game, in a major way! While my mas costume is an immediate reminder of the goals I have, I’m determined to make this a year-round and life-long practice. The stress relief and feeling of accomplishment that I got after each of my workouts was addictive. It’s great to feel good and to look good, so I’m planning to stick to the program of regular exercise this summer and beyond!

How’s your health? Do you regularly work out, or do you need to get back in the groove? Are any of y’all getting in shape for Caribana (or some other upcoming event)? If so, holla! Let’s keep each other accountable!

May 16, 2012 

TAKING A LEEP: With Cervical Cancer, Early Detection Can Save Your Life

Photo source

I made a comment earlier on Twitter about how this little blog has opened my mind to so many possibilities that I never would have considered before. The main catalyst for my openness? The fact that now, I’m able to write about things that a year ago, I may not have shared with anyone. Today’s post will be one of those things. Get comfy and read on!

As I mentioned before on the blog, I recently had surgery to remove a pre-cancerous lesion from my cervix. I’ve been struggling with how to write this post – one edit was like a novel, and another was like a cold, impersonal WebMD article. I almost scrapped the whole piece until I read that Yvette Wilson, the actress who played Andell in Moesha and The Parkers, is currently suffering from aggressive cervical cancer and kidney failure. My goal is to share my experience with the hopes that at least one person out there will be educated, will embrace the importance of prevention/early detection of disease, and/or will realize they’re not the only one out there dealing with this. So…how did this all start for me?

Recently, HomieLoverFriend and I decided we were ready to jump into parenthood. Annual checkups were done, the fertility/conception conversation was had with the doctor, and we were on our way. About a month after my annual GP/GYN visit, I got a call from my doctor that my Pap test (which checks for changes in the cells of the cervix) had come back with abnormal results. Before I had a chance to let that sink in, I was told that another procedure had already been scheduled to confirm the abnormality. My tentative diagnosis was HGSIL – high-grade squamous intra-epithelial lesion, and the procedure I was set to have was called a colposcopy.

Cervical Health Lesson: Thanks to my frantic Google search after I received my paperwork, I learned that cervical cell abnormality is also known as cervical dysplasia. Cervical dysplasia is not a one-size-fits all condition – there are varying levels of cell abnormality. Atypical squamous cells show some change in cell structure, and is the most common abnormal finding in Pap tests. Low-grade squamous intra-epithelial lesions show change in the size and shape of cells, and is considered a mild abnormality. High-grade squamous intra-epithelial lesions show more evident change in the size and shape of cells, and is considered a severe abnormality. You can read more here. HGSILs look extremely different from normal cells, and are listed as pre-cancerous, or carcinoma in situ. Needless to say, I clicked on that red X after seeing one too many cancer references. I did go back to Google the colposcopy procedure, but I’ll tell you about it from my perspective.

A couple weeks after I got the news, I was headed to a downtown Toronto hospital for my colposcopy. Overall, a colposcopy is very similar to your average Pap test. However, the doctor uses a microscope and an acetic acid solution in the cervix (which turns the lesion white) for clear identification. My doctor had his microscope connected to a flat screen TV, so aside from the initial shock of seeing my lady parts in high-definition, it was cool to watch the entire procedure. I thought the lesion would be an actual raised area, but it was just an area of abnormal cells surrounding the cervix. The doctor decided to take 3 biopsies from the affected area, and let me just say, that was the strangest feeling I’ve had in a long time. No real way to explain it, but the pain was sharp, though it didn’t last longer than a few seconds. Within the span of 15 minutes, I was done. The doc used a solution to help stop the bleeding and sent me on my way with a diaper-sized hospital pad for the spotting that would follow after the procedure.

“Spotting” actually became full-on bleeding that lasted for nearly a week. Being anemic as well, this wasn’t a fun time. About a week after that, I followed up with my doc. He confirmed the HGSIL diagnosis, and expressed his concern at how quickly I had gone from Normal Pap Lady to HGSIL Sufferer. He explained that certain types of HPV (human papillomavirus) can cause cervical cancer, so he suggested I also get the Gardasil vaccine for further cervical health. HPV has been all over the media lately – this virus affects up to 75% of all sexually active Canadians, but is usually cleared up by healthy immune systems. So what would the next step for me be? A procedure called a LEEP, which would remove the pre-cancerous lesion.

LEEP stands for loop electrosurgical excision procedure, which uses a low-voltage electric current to sear off the affected area. The LEEP is preferred because it only requires local anesthesia, is a precise and quick procedure, and does not damage the removed tissue, which allows it to be sent for further testing. Last week on my birthday, I found myself back in the hospital and in that oh-so-stylish hospital gown. Once the anesthesia was administered, I was feeling warm, fuzzy, and in a calm albeit high-as-a-kite state. I heard the doc say he was looking for the lesion, then heard the whirring of the electrical wire. What seemed like 5 minutes later (but was really about 20), I asked the doc if he found it, to which he replied, “Found it? I’m almost done!” The area was cauterized and another special solution was applied to help stop the bleeding. Once I gathered myself, I was on my way – with another diaper-thick pad in my possession.

Going Forward: Once the anesthesia wore off a couple of hours later, I started to feel some serious cramping. Cramps and bleeding are common aftereffects of the LEEP, and I enjoyed all of that plus increased fatigue. I’m on a no sex-no tampon-no heavy lifting-no exercising diet for the next 3 weeks until I follow up with my doctor again. Can you tell how excited I am about that? In all reality, it’s a small price to pay in exchange for a healthy cervix.

The moral of the story? As I said at the beginning of this post, early detection, if not full-out prevention, is your friend. Had I skipped this year’s physical and decided to put it off until next year, things may not have been so simple. Having worked in global healthcare, I know all too well the disparities between various countries and access to quality care. However, being your own health advocate is worth more than gold. Keep up with regular appointments, and never shy away from the professionals if you think something is wrong. It just literally might save your life.

Whew! That was a doozy. If you made it this far, I thank you! Have you been through something similar? Do you have any questions about the LEEP procedure or any other cervical health issues? I’m not a doctor, but could give you my perspective and/or point you in the direction of some good information! Let me know!

April 10, 2012 

Natural Skin Care: The Cane Sugar Scrub

This weekend, I spent some time with my girlfriends doing something I haven’t done in a LONG time – window shop. In between a delicious lunch at Diner’s Corner (one of my favourite Jamaican restaurants) and a screening of Better Mus’ Come at the University of Toronto (yes, my 2nd time watching), we strolled down Bloor Street, popping into Holt Renfrew and Sephora to see what was new.

This post isn’t about makeup, but inspired by it. At the one of the makeup counters in Holt Renfrew, I fell in love with two of the bronzers/blushes, and realized I had to have them. I don’t wear foundation or a ton of other makeup, but was looking for something to give me a bit of an extra glow and twinkle. The product mix I sampled accomplished that perfectly, however, when I took a look in the 20x magnifying glass to see the rep’s handiwork, I cringed. Blemishes and enlarged pores were right there in high-definition, and I realized that before I could beautify with any makeup, I would have to get my skin right.

For about the last year or so, I’ve been cleansing my skin with the Oil Cleansing Method, which I wrote about here. Right now, I use a mixture of 50% castor oil, 25% grapeseed oil, and 25% jojoba oil – slather it on my face and massage it in, then wipe off with a warm washcloth. I follow up by moisturizing with a few drops of avocado oil, and boom – I’m good to go. I love the OCM, and have had amazing results with it – my skin is smoother, my tone is even, and I’ve only had a few hormone-related pimples in the past year. My excess oil production is no more, which proves that yes, people with oily skin can use the OCM with success.

What I realized over the weekend was that I’ve been forgetting a key step in my skin care regimen: a good exfoliator. On a late night run to the drug store, I thought of grabbing something off the shelf – but then a lightbulb went off and I realized I had everything I needed at home to create a nice natural scrub!

When I first started the OCM, I used a natural exfoliator in conjunction. I think somewhere along the way, I ran out of sugar or honey, and the practice dropped off. I looked back at some pics from when I was doing the scrub, and the motivation to begin again was in full force. Allow me to introduce you to the Cane Sugar Scrub:

  • 1/4 – 1/2 cup of Cane Sugar
  • 1 tsp of Raw Honey
  • 3 tbsp of Jojoba Oil
  • 3 tbsp of Grapeseed Oil

Ingredient benefits:

Cane Sugar - chock full of glycolic acid, which helps slough away dead skin cells and protects skin from toxins

Raw Honey – increases skin’s ability to absorb and retain moisture, and improves collagen production in the skin

Jojoba Oil – a non-comodegenic (= does not block pores) wax ester, not actually an “oil” – it is theorized that it mimics the skin’s natural sebum, so it tricks the skin into thinking it’s creating enough oil, and reduces excess oil production

Grapeseed Oil – rich in antioxidants, slightly astringent (works to tone the skin), and helps to even skin tone

In the past, I found that I was using too much cane sugar at first, which led me to more irritation than anything. Don’t hesitate to use a bit less sugar and see how your skin responds, or grind your cane sugar up a bit to make it finer.

I used this scrub 3 times a week on my face, knees, and elbows – and any time I was stepping out with exposed skin (especially chest/shoulders/back), I’d rub a bit there to help add to my glow. Summer weather calls for all things strapless and backless and tastefully exposed to allow for maximum sunkissing. So, next time I decide to step out in a dress like this:

Photo courtesy of iShotYa Photography

…I’ll be sure to scrub!

Do you exfoliate? Have you tried any natural scrub mixtures? Let me know what has worked for you! Also, for optimal skin care, DO NOT FORGET YOUR H2O! Sigh. Water is so boring, yet so vital…let me go get my glass now!

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