Hey there! As a nurse practitioner this goal is my life’s mission. I can’t emphasize enough the importance of preventative healthcare. There are healthy tips we all can do to keep our bodies in shape, along with periodic medical screenings. The beauty of participating in this goal is that it can help to prevent disease and detect an issue before becoming sick. You’ll also have the benefit of prolonging your life or receiving early treatment if an illness is discovered. Here is a list of tips and health screenings:
- eat healthy to prevent heart disease and diabetes
- exercise regularly to maintain a healthy weight
- don’t smoke or quit to prevent lung diseases such as cancer, emphysema, COPD
- limit alcohol intake to prevent liver disease
- wear seat belts
- get proper amount of sleep
- use sunscreen if skin is going to be expose to the sun for long periods of time
- ladies make sure daily moisturizer has SPF in it
- gynecology appointment yearly after becoming sexual active
- dental cleaning and exam every six months
- skin cancer check yearly if you’re over 40
- blood pressure check yearly
- cholesterol screening over 50
- mammogram over 40; younger if a close relative had breast cancer
- colon cancer screening over 50; colonoscopy can detect precancerous polyps thus preventing cancer with there removal
- pap test should start once a woman becomes sexually active; usually done yearly
- bone scan in women over 65 and men over 70 to check for osteoporosis
- depression screening
- diabetes screening at age 45; diabetes can lead to blindness, kidney disease, heart disease and limb amputation
- immunizations – hepatitis a and b, shingles, tetanus and pneumococcal are few adult immunizations
- flu vaccine yearly for everyone over 6 months old
Please don’t let this list overwhelm you. Trust me, it’s not as scary as it seems. I would encourage you to see your family doctor, gynecologist and dentist once a year. I hope this post was a help.
Until next time,
This post is going to be short and sweet. 🙂 If you’re like me and love makeup, but sometimes agonize over the cost, I have a little secret for you. Well, not exactly a secret… High end cosmetic companies such as Lancome, Estee Lauder and Clinique at least three to four times – usually with each season – do a multi gift giveaway. However, the consumer must spend a certain amount to be eligible for the gift.
Once you become a customer of one of these companies you’re added to their mailing list. With each promotional deal you’ll get a post card detailing the gift. If it’s something I must have – which, I usually don’t – I hightail it to Macy’s. Oftentimes, I’m halfway through a foundation or concealer. Sure, I can wait to replace. But why wait when I can add to my beauty collection. 🙂
Clinique is currently having a promotional giveaway. With the purchase of the beyond perfecting foundation + concealer, I received this 7 piece gift. Ladies, this was a good one! And guys, this would make a wonderful Mother’s Day, birthday, or graduation present. Let me tell y’all something… These products are perfect for traveling or trying out products before committing to purchasing them.
I hope this post was useful.
Until next time,
Are y’all ready for goal number three? This month the focus is on portion size. Now portion size doesn’t necessarily mean to eat tiny bits of food. Just because you eat a small amount of something doesn’t necessarily mean that you’re doing your body good.
Portion size has to do with eating a healthy meal and not going overboard. I know you’ve heard the expression ‘too much of a good thing isn’t always good’ or something like that. This is true with eating healthy. You can consume too much food at a sitting which could be a bad thing. The first thing that comes to mind for me is indigestion. This simply happens because your stomach is filled to capacity from eating too much. Certain foods might also cause discomfort. Also calories can be consumed in excess making weight loss that much more difficult.
Here’s an easy way to keep your portion sizes in check. Instead of eating meals off of a large plate try using a smaller plate. An 8 inch plate is an ideal size. With any meal, half of it should be fruits and/or vegetables, a quarter should be lean protein and the remaining quarter a starch. Keep in mind that your fruit and vegetable portions should not be starchy. Bananas, plantains, legumes, yams, corn and winter squash are a few examples.
If you’re working towards losing weight or desiring to eat healthier, assess the size of your plate, what you’re putting on your plate, and if you’re going back for seconds.
If it’s weight you’re trying to lose and you’re anxious over not getting enough to eat, here’s one trick you can try. Drink a full 8 ounce glass of water before each meal. This will help you to to feel full and to decrease your chances of over eating. If the hunger pangs are still nipping at you after you’ve eaten an 8 inch plate balanced meal, I would suggest eating a tad bit more vegetables, which are lower in calories. Remember to avoid the starchy ones.
Whatever you do, if you fall off the portion size wagon, don’t beat yourself up. You can always climb back on and start again!
I hope this was helpful. Don’t be shy, share any tricks or tips on how you’ve mastered the art of portion size.
Until next time,
Are y’all ready for goal 2 on our All About Me Journey to A Healthy Lifestyle?
I don’t know about you, but this next goal for me is like pulling out my own teeth! To forgive someone who has offended or hurt us can be a difficult undertaking. If you’re like me, when you’ve been hurt by someone you care deeply about, forgiveness seems as unattainable as swimming the Atlantic ocean nonstop. Now, this is not to say that we are not capable of forgiveness, because with God’s help we are. But it definitely is a journey we must be willing to take.
What I’ve learned about forgiveness is that it doesn’t mean that the offense was okay, nor does it mean that the person has to remain in your life. Forgiveness is to help you let go of the pain.
I know everyone has heard that forgiveness isn’t necessarily for the other person, but something we do to free ourselves. Continuing to dwell on unpleasant experiences can physically and emotionally make us sick. It’s just not worth it. Most times the person you’re angry with ain’t thinking about you, ain’t gonna think about, and don’t care to think nothing about you. You got it?
Usually anger and unforgiveness are a tag team. As a medical professional, I can tell you that being in a perpetual state of anger can lead to stress, high blood pressure, headaches, heart palpitations, and acid reflux. See where I’m going with this? Having an unforgiving heart can literally break your body down. Don’t do that to yourself. Let it go and forgive.
And if you’re a Christian as I am, it’s what’s required of us. Every time I struggle with forgiveness I’m reminded of Matthew 6:14-15 “For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.” And Colossians 3:13 “Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.” God’s viewpoint, whether we like it or not, is crystal clear on the subject.
I’m far from perfect and fall short every day. However, my heart’s desire is to be pleasing in the sight of my God who loved me enough to send his son to die for my sins. I know in order to please Him, I must forgive.
Everything I’ve written I believe to be the truth. Yet, as a woman of flesh, I constantly struggle with this concept. To get through the struggle I pray and talk to someone I trust with my innermost thoughts. Many times I’ve been able to let go of the hurt and move on to a path of forgiveness after processing my feeling with my pastor. Having a spiritual shepherd is a blessing. I would encourage anyone to seek godly counsel to deal with this issue. Yes, it’s hard to forgive, but not impossible with God’s help.
I hope this post was helpful. And please feel free to leave a comment on your thoughts concerning forgiveness.
Until Next Time,
The cold winter temps can be drying not only to our skin, but our hair as well. Especially us naturally curly girls. By nature, most curly girls have dry tresses year round. Now imagine how parched hair can become coupled with chilly temps dropping down to fifteen degrees with a windchill of minus zero! The combination of these two can make for brittle hair that’s easily prone to breakage.
Here are my 5 steps to keeping Old Man Winter from dehydrating my curls.
Step 1: Pre-poo
I pre-poo with a conditioner and oil mix. You don’t have to get all fancy using an expensive conditioner. I’ve been loving Triple Nutrition by Garnier Fructis. The huge bottle in the pic was just under six bucks at BJ’s wholesale. I mix 1 tablespoon of olive oil, 1 tablespoon of grape seed oil, and a few drops of lavender and rosemary essential oils. Make sure to mix all the ingredients until everything is well blended. Before applying I spritz my hair with warm water to help with opening up my hair’s cuticles. I’m always careful to concentrate the pre-poo on my ends because this is the oldest part of my hair, making it the most fragile. Next I put on a plastic cap before tying on a scarf. This helps my body temperature to further open up my cuticles to get all this goodness to penetrate my parched strands.
Step 2: Cowash
I cowash my hair with Fig Cleansing Conditioner by Wen instead of shampooing . Any cleansing conditioner can be used to clean the scalp and hair. I particularly love Wen because it’s really moisturizing. When the hair is moisturized the natural curl pattern will be enhanced and less frizzy. **Shampoo with sulfates can be drying to the hair and scalp.
Step 3: Deep Condition
Deep Conditioning is a very important step. Although I cowash, my hair needs extra pampering. I’ve been absolutely loving the Triple Moisture Rich Cream Conditioner and Mask. Because I’ve been layering moisture upon moisture, I leave this on for a max of 10 minutes.
Step 4: Leave-In Moisturizer
Using a leave-in moisturizer after I’ve cleansed and deep conditioned is the foundation for locking in the moisture my hair will need until next wash day. I’ve tried other leave-ins, but I keep coming back home to Camille Rose Naturals moisture milk.
Step 5: Moisturizing Styler
My final step is using a moisturizing styler to style my curls. Again, I’ve tried straying away to use other stylers only to be disappointed. Camille Rose Naturals Almond Jae Butter is full of natural ingredients that’s always kind to my curly textured hair. And I love, love, love the Aloe Eco styler gel for added curl definition. This gel doesn’t have drying alcohols.
I hope these steps have been helpful. Remember to always sleep on a satin or silk pillowcase and/or wrap your hair in a satin or silk scarf to prevent dryness.
Share your tips on how you keep your tresses protected from Old Man Winter. 🙂
Until next time,
At the start of each year most of us make a vow to live a better lifestyle with the goal of becoming healthier. We have good intentions to stick to the “plan.” But dang on it! something or in some cases someone always come be-bopping along decimating our well-thought-out plan.
Don’t worry. I’ve got a solution to all our woes. 🙂 A couple years ago the Mayo Clinic came up with the 12 habits of highly healthy people. Here are those habits:
1. Physical activity
3. Portion size
4. Preventive healthcare screening
5. Adequate sleep
6. Try something new
7. Strength and flexibility
9. Family and friends
10. Address addictive behaviors
11. Quiet your mind
Now looking at this list you might be thinking one of two things, 1) I already do all, if not some of this stuff or 2) Lord Jesus, where do I begin?
I fall in to category two. 🙂 And for that reason, I have to break this list down! Life has taught me when I chip away at overwhelming tasks a little at a time, I’m successful with completing them. So for the next 12 months I hope you will join me on this journey of putting into action the 12 habits to become healthier in 2017. We’re going to keep this simple and fun. Instead of referring to these as habits, let’s put some sass into it and call them All About Me goals. Because when all is said and done, it is all about a better you. Other than Jesus, no one else can take care of you or love you better than you do. Can I get an amen? 🙂
All About Me Goal 1: Physical Activity
Getting up and moving is the most important thing we all can do for ourselves. It doesn’t matter how big or small you are, how young or old you are. The important thing is that you put your body in motion. Exercising will help to keep your body strong, control weight, reduce risk of heart disease, high blood pressure, and diabetes. And in a lot of cases significant weight loss from a proper diet and exercise program can improve heart disease, lower blood pressure and control diabetes. It will also help to reduce stress, improve your mood and help you to sleep better. Who doesn’t want to sleep better?
You don’t need an expensive gym membership. All you need to get started is a comfortable pair of shoes for walking. I always tell my patients to start off walking 30 minutes, three times a week and to increase up to five times a week and eventually every day. If 30 minutes is too much for you then it’s okay to go at your own pace. Heck, if you like to dance and shake your booty, do that in place of walking. The most important thing is that you do some form of physical activity on a regular basis.
What type of exercise do you enjoy?
In February we’ll be focusing on the F word – Forgiveness
Until next time,
For the first time I can remember I engaged in a very quiet, laid-back, no fuss Christmas season. Usually, I have lots of family and friends over and buy a ton of gifts. I’m not going to blame it one having holiday blues for doing without the fanfare this time around.
After much thought I was honest with myself. I just didn’t feel like all the hoopla. I didn’t feel like after working all week, coming home Friday evening to begin preparations to feed twenty people. The thought of having to clean up afterwards made me nauseous. God bless my hubby. After whining — yes, I was whining — to him for ten minutes, he looked at me and said, “If you don’t feel like it, then don’t do it.” And just like that I felt free as a bird.
As far as the gift going went I limited the giving to my immediate family. A girl’s gotta save for retirement…know what I mean?
Nope, no indulging for me. I spent my Christmas holiday like this. Friday evening the hubby and I went over to our daughter’s (Martia) and son’s-in-law (Joe) home for a gathering. Every year Joe’s mother (Laura) hosts a Pollyanna party with a theme. This year’s PJs theme was held at Martia’s and Joe’s. Although we didn’t participate in the Pollyanna we had a ball playing games, eating and mingling. I even won a raffle prize!
Christmas Eve morning I hosted a small, intimate breakfast which was a lot of fun and not taxing. We listened to music, our pastor (Pastor Richardson) and Martia’s father-in-law (Big Joe) turns out grew up in the same neighborhood. Everyone at the table got caught up listening to the two reminisce about the old days. Of course, as an author this was right up my alley for gleaning story ideas. 🙂
On Christmas morning we went to church as any other Sunday morning. After service Daddy came home with us to spend the day, which isn’t unusual on a Sunday. My sister Robin, Martia and the love of my life, my grandson, Joey shortly joined us. The girls and I donned our PJs, courtesy of my baby girl, Melanie.
There was no traditional dinner to stuff our bellies with. Instead we lounged around watching cable, talking, laughing, and munching on appetizers and sweets for hours. And guess what? We all enjoyed our minimalists Christmas! Lord willing, I’ll probably do it again in 2017!
How did you spend your Christmas?
Until next time,
Did you know that your skin changes with the seasons? And did you also know that the older you get these changes might become more drastic? In the summer months with humid air our skin tends to be less dry and more hydrated. During the winter months our skin generally loses its moisture from the cold air and artificial heating systems.
It wasn’t until recently I discovered that I needed two different skin care regimens. One for cooler temps and another for warmer ones. Since we’re going into the winter months I’ll be focusing on my winter routine.
Makeup wipes – Removes makeup to enhance a thorough cleaning.
Facial wash: Neutrogena Ultra Gentle Daily Cleanser – During cold weather, I use this wash for morning and evening skincare. At some point, I might go on the hunt for something a little bit more moisturizing.
Toner: Clinique Clarifying Lotion 3 – I only use this in the evenings since it has salicylic acid to help keep breakouts at bay.
Moisturizer – Lumene Bright Now with Vitamin C SPF 15 (daytime) and Estee Lauder Resilience Life Night
**I often change moisturizers since I have so many samples. The key is to keep the skin well hydrated.
The Body Shop British Rose Fresh Plumping Mask – This is something new I’m adding to my skin care regimen to boost the moisture in my skin to help keep premature aging away. In a future post, I’ll do a review of this product. I want to use it a few more times so that I can give an honest review. But for now, I will tell you that this stuff smells amazing!
With this regimen I’ve noticed that I no longer get those annoying dry patches on my nose, around my mouth and jawline. My skin is hydrated and moisturized which will help to slow down the aging process.
What is your cold weather skincare regimen?
I can remember in my twenties it being a challenge to find the perfect foundation. Either the color was too light, making it appear as if I was trying to lighten my skin. Or too dark, leaving me with ears and a neck a few shades lighter than my face. What a mess! It never occurred to me to mix two foundations to come up with the perfect match. I had more pressing things needing my attention. Juggling a household, raising kids, work, and grad school to name a few. Besides, ain’t nobody got time for dat! LOL!
So, I settled… That is until I discovered Estee Lauder. What I like about this company is that after the consultant matches you, you can request a sample, usually enough for two weeks. Which is a sufficient amount of time to tell if it’s to your liking. Don’t be fooled by the pic above, there are plenty more hues.
Yes, Estee Lauder is a high end cosmetic line. But, the price is sooooo worth it. Because the product is concentrated a little goes a long way. Another bonus, if you don’t like it you can return it for a full refund. Now wait a minute…don’t use up all of the product and expect to get your money back! LOL! I just had to throw that in.
Not only am I a fan of their foundation, but other products as well. Take a look at my most recent haul.
Pure Color Envy Sculpting Blush in Soulful Spice
Double Wear Nude Cushion Stick Radiate Makeup in Rich Ginger **This is new and I love it! I’m still using the sample I received. 🙂
Pure Color Envy Liquid Lip Potion in Extreme Nude
Double Wear Waterproof All Day Extreme Wear Concealer in Medium Deep (Neutral)
I think I’ll post a pic on Intagram using all Estee Lauder products. Follow me on Instagram @suzette_riddick
If you’re in the Philadelphia area and would like to give this product line a try, check out Ms. Denise at the Estee Lauder counter in Macy’s at the Willow Grove Mall. Tell her Gaye-Gaye sent you. She’s been my beauty consultant for a few years now and I absolutely adore her! This lady has loyal customers of all ethnic backgrounds. Another thing I love about Ms. Denise is that she doesn’t try to talk you into buying a bunch of necessary stuff. Pretty cool, huh?
As promised in my last post, I’ll be doing a contest. To enter into the drawing to win this beautiful Pure Color Envy Sculpting Eye Shadow palette, all you have to do is subscribe to my blog (which will also subscribe you to my newsletter) and email me at email@example.com, put in the subject line Estee Lauder. Please leave a comment below telling me what’s your favorite cosmetic line and why? Contest will end Friday, October 28, 2016 at 11:59 EST. The winner will be announced on my FB, Twitter, Instagram and Tumblr pages.
Until Next Time,
**Disclaimer** Tracking will be utilize to assure contest prize was delivered to a U.S. address.