Walk This Way: 4 Steps to a HealthyFab Heart!

Photo Credit: Feelin' Feminine

"There is in every true woman's heart, a spark of heavenly fire, which lies dormant in the broad daylight of prosperity, but which kindles up and beams and blazes in the dark hour of adversity."--Washington Irving

When we think of heart disease, we usually tend to think its a problem for our Dad or an Uncle to worry about. But the truth is--women also need to pay attention to their heart health. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for women of most racial/ethnic groups in the United States, including African Americans, American Indians or Alaska Natives, Hispanics, and whites.

20something women are not in the "safe zone" when it comes to heart disease. We are just as capable of having an unhealthy heart as our parents or older siblings. If you start making changes to encourage a heart healthy life now, your future-self will greatly appreciate it. Here are 4 easy steps for a heart health makeover:

• Investigate your family history.  Ask a parent, siblings, or another relative if heart disease runs in your family. The more you and your physician can know about your heart disease risk, the better you can prepare and prevent heart issues down the road.
• Assess your health.  Take the American Heart Association 'My Life Check' health assessment to see where you stand today and what you need to improve to live a long heart healthy life.
• Make a date with the doctor. Let your primary care physician know that you're ready to start having your heart screened during your regular visits. The tests you'll take will include a BMI, cholestrol test, heart exam, weight circumference, etc.
• Schedule your workouts. Yup, you've got to make sure you get at least 30 minutes a day to keep a healthy heart. I highly recommend anything with a cardio component to get your heart rate pumping.

Ready to do more? Check out the Go Red for Women: Heart Healthy in Your 20s for more tips and recommendations!

Bottom line:  You don't want to worry about heart issues when you're older, so I can promise you that you don't want to worry about heart disease or issues while you're young. Incorporating healthy habits leads to a win-win situation!

Egg Donation: Is it All It's Cracked Up to Be?



Photo Credit: eHow.com Health



20something women are at the prime age to become an egg donor. And as an average 20something, the lure of money can make egg donation a tempting option for extra income. An average egg donor can earn around $6,000!  Even if you're not in it for the money, but want to help a friend or famlily member who has difficulty or unable to concieve, there are some important facts that one must consider before volunteering your body.

I decided to put my "HealthyFab20's detective" hat on and approach my internet search as a woman who's officially interested in donating her eggs. The side effects listed below stuck out to me as a potential red flag as you make your decision (source: FertilityProRegistry.com).

• Possible Infection.
• Insomnia.
• Nasua and vomiting.
• Hot flashes and vaginal dryness.
• Bruising.
• Bloating and Temporary Weight Gain.
• Mood Swings.
• Accidental Pregnancy.
• Infertility and Ovary Loss.
• Organ Damage.
• Although it is a rare occurrence, there is the possibility of fluid collecting in the abdomen and chest which could cause kidney damage, blood clots, liver failure, arterial occlusion (obstruction of a passage) and the loss of a limb, stroke, shock and death.

Long-term risks are still being explored--but there could be a possible connection to an increased risk of ovarian and/or breast cancer.


It's also important to note the positive outcomes of egg donation. According to research in 2010, most egg donors retain a positive take on their experience a year later. Looking at the facts provided, make sure you're willing to give 100% and prepared for the possible risks involved. Make sure you work with a legit fertility or medical center and that they explain all the risks ahead of time, while also providing medical assistance both during and after the egg donation process.


Bottom line: Giving life is a beautiful thing, but living yours in good health is even more beautiful! The money may be tempting, but there's a reason why they pay so much.  Before you contact any fertility center, talk to your primary care physician for medical advice/insight.

Beauty and the Knife--It's Not Always 'Happily Ever After'

Photo Credit: Vanity Fair, Plastic Surgery Confidential

Nowadays, it seems like a lot of 20something celebs are doing it. Ashley Tisdale's/Ashlee Simpson's nose job, Lindsay Lohan's lip botox, Heidi Montag's ear pinnings--it seems our "Barbie" fascination has taken a mind of its own (I personally think these ladies looked gorgeous before their procedures)! While 20somethings are the 2nd to last age group to start nipping and tucking, there has been a steady increase of young adults turning to cosmetic procedures from 2009-2010, according to the American Society of Plastic Surgeons. What's even more scary is that women account for 91% of cosmetic procedures in the United States.

It's no surprise that many of us are thinking about plastic surgery. The obsession to be perfect can make any normal gal go crazy! From magazines to TV shows highlighting the "sexiest bodies" in the world (aka genetic miracles), and radio ads selling  tummy tucks--I'd be surprised if any of use didn't think about visiting the local plastic surgeon.
I'm not making this post an anti-plastic surgery post. I personally think when you're at the appropiate age or a corrective-need comes along and the funds are available, there is nothing wrong with it! Many women get plastic surgery due to a recent accident, life-threatening condition, etc. However, as a 20something, we need to be careful no matter what the reason! One bad surgery can give you a beauty disaster of a lifetime. And most importantly, plastic surgeries come with a huge risk to your health.

Be smart--do your research and consider all of the pro's and con's! I recently came upon a ForbesWomen blog post breaking down the top 10 hidden dangers of plastic surgery. It's definitly a must-read for all my fellow 20something ladies who rather skip the gym and hit that tummytuck. I also encourage my 20somethings to try more natural ways to reach the "image" you seek. This could include increased physical activity, healthy eating (there are lots of beauty benefits for eating organic foods, incl. fruits and veggies), and learning to love what you see in the mirror. No one is perfect, but those imperfections are the things that make you uniquely beautiful.

Bottom line: Don't risk your health for societies addiction to perfection. Make sure it's something you really want to do for you, not anyone else! Like any other procedure, talk to your doctor and loved ones before you go under the knife.

6 Not-So-Fabulous Reasons to Not Smoke

Photo Credit:  My Modern Met, Creative Ads: Anti-Smoking

While watching two women smoking outside, I thought to myself, "What a stupid habit". If there is one habit that truly drives me nuts, it's smoking. Why do it? Why do people stand outside on a freezing day just have their morning ciggeratte? I can't answer why people smoke, because that's something I'll never do. BUT, I can list reasons why us 20something shouldn't (facts provided by the CDC):

1. Women who smoke lose 14 years of potential life. Dieing before your time? What's fabulous about that?
2. Women who smoke increases their chances of cervical cancer. Raise your hand if you would like to opt-out of having cancer! Thinking about having kids one day? Smoking will only make it more difficult.
3. Smoking may cause a decline in lung function. I personally prefer proper lung function when taking an aerobics class or running a 5k. Breathing during any of those two activities is key!
4. Smoking could alter your menstrual cycle, causing painful cramps and/or irregularity. Having your monthly friend  come for a visit is enough without the extra pain or inconvience.
5. Women smokers will get menopause earlier than women who don't. Hot flashes? Mood swings? Crashing fatigue?  Weight gain? I'd like to enjoy my pre-menopause life as long I can.
6. Smoking will add years to your face. Let the pic below speak for itself.

Photo Credit: Age Progression blog

If you're a 20something smoker, I have some good news! You can increase your chances of a long and healthy life if you quit today. In just 20 minutes your heart rate will begin to drop and in 2 weeks, your lung function begins to improve. Check out these resources below to get started:

• Smokefree Women: Quit Guide
• Office on Women's Health, Smoking and How to Quit
• Become an EX
• Quick Guide to Healthy Living: Quick Smoking

Bottom line:  If you aren't smoking, great! Keep it up. If you are, its time to make some changes in your life to live happy and healthy. Now is the time to make healthy decisions that will change your life for the better.

No Longer Taboo: Putting Our Foot Down on HIV/AIDS

Last week marked 30 years of HIV/AIDS in the U.S.  With all the progress, prevention methods, and various campaigns, why are women now 30 percent of those living with HIV/AIDS in the U.S.?  Ladies, let's face it--just because Samantha on Sex & the City steered clear of STDs despite her 'risky behavior', doesn't mean we should assume that we have the same luck and use it as an excuse to avoid using proection or getting tested! The best way to protect ourselves is to start talking and to take action. And who else better to start the conversation and rally young women across America than Lady Gaga herself ? Last year, she joined Cyndi Lauper and MAC cosmetics to increase HIV/AIDS Awareness among women. Lady Gaga once said, "This is not a gay disease, this is a disease plaguing women. And I just want to clarify that. Because I think that's the very sort of pre-assumption, that women aren't getting tested and allowing negotiations to go on in the bedroom and are not putting their foot down."

So after 30 years, why are young women so vulnerable to HIV/AIDS? Several reasons come into play, including: biological reasons, lack of awareness, not knowing their partners' risk factors, feeling less power in relationships, and/or having sex with older men who are infected.

Now more than ever, 20something women need to be proactive and take charge of their health. Taking charge means talking to your sexual partner about getting tested , using reliable proection ( non-negotiable--HealthyFab women don't negotiate when it comes to their health) and educating yourself.

With HIV/AIDS no longer having the same stigma it once had 30 years ago, getting tested and talking to your sexual partner about HIV/AIDS is no longer taboo! If you're nervous about starting that conversation, check out these helpful tips from MTV's 'Get Yourself Tested' campaign.

Bottom Line:  Not being proactive, not getting testing, and not using protection is so 30 years ago. Ladies, its time to get with it! Today, I challenge you to make the first step. Find a local testing center and schedule an appointment. Just 5 minutes out of your day can make a lifetime of a difference. Grab your cell and text the number below to find a local HIV testing center.

Rep Your City: Make it Healthy!

Where does your city stack up in women's health? Did it make SELF magazine's top 10 list in 2009? If not, now's the time to join  SELF's 20ll Healthy Cities Program. This is your chance to be a women's health advocate in your city. All it takes are some simple steps that you can start today, including:

• Eating 5 cups of fruits and veggies every day.
• Exercise for 30 minutes a day.

Want to take it to the next level and really change your cities health? Consider one or both of the following:

• Asking your community center or local church to donate space for a community vegetable garden.
• Organize a run/walk event to donate funds to a local health/fitness charity.

Who's with me? Tell me where your city currently stands in rankings and how you'll do your part to make it healther in the comments below. It can even be an idea that's not listed above.  Want to interact with other women joining the program? Check out this Gatorade GSeries Get Fit Community Forum with weekly tips/advice on how you can make your city health.

My city made top 2 in 2009, but why stop there? I'm reaching for #1! And all my Montgomery County ladies, I hope you'll join me!


*Photo Credits: SELF Magazine

Things to Consider Before You Make That Coffee Date

Thinking about having kids one day? You're not alone.  Women in their 20s often find themselves thinking about or planning to start a family. Even if you're not pregnant, its important to understand how 'everyday' behaviors and habits can impact your ability to have children one day. A recent study, published in the British Journal of Pharmacology found that caffeine may hamper fertility in women by relaxing the muscles of the fallopian tube, which brings the eggs from the ovaries to the womb.

So what does this mean to you? First and foremost, don't let this study stop you from having that coffee date with your girlfriends or with that guy you just met on match.com. Having a caffeinated drink every once in awhile won't hurt you. If you find yourself having 3 or more coffee/caffeinated drinks a day, you may risk the following side effects:

• Rapid heart rate.
• Tremors.
• Trouble sleeping.
• Urinating frequently.
• Vomiting or nausea.
• Anxiety and restlessness.
• Feeling depressed.

But wait! There's two sides to every story. If you drink coffee/caffeinated drinks in moderation, you can enjoy the positive effects, including:

• Protect yourself against breast cancer.
• Prevent strokes.
• Reduce risks of diabetes.
• Improve brain function.
• Reduce prostate cancer risk.

Bottom line: With everything else that we drink or eat, keep your caffeine consumption in moderation. Find alternatives to that energy boost through excercise or a full 8 hours of sleep.

*Photo Credit: Glamour Magazine

Yours in Health

Welcome to my new blog, "Healthy and Fabulous in Your 20s!". I'm dedicating this blog to women of all ethnicities, backgrounds, and lifestyles in their 20s. Your 20s is a formative period in your life which sets the tone for health from your 20s to your 80s.

The time to make your health a priority is NOW! I'll focus on every day issues that impact women in their 20s including weight loss, physical activity, prevention, pregnancy, and beyond. Feel free to post any topics you'd like me to focus on, in the comments section below.

So who am I? Me--I'm just your average 27 year old girl who's learned a lot in the past 7 years, including how important my health is. I'm currently working for a health communications firm (all posts and opinions are my own) and I'm a BodyPump instructor (group weightlifting class). In college, I lost 68 pounds through the help of WeightWatchers. Shortly after graduation, I became a group fitness instructor to share my passion for excercise (I LOVE it!). My first job allowed me the great pleasure of working with the Department of Health and Human Services' Office on Women's Health. I had the amazing opportunity to work on such programs including BodyWorks (an obesity prevention toolkit) and National Women's Health Week. Today, I've sadly gained some of the weight I've lost and have seen my female family members go thru ups and downs in their health. I figure the best way to share my passion was through this blog. You'll join me as I learn to create permanent healthy lifestyle changes. Knowledge is power and creating an online conversation is a tool to reach this power. So I hope you'll join me.

I enjoy getting to know my followers as we embark on a new path to healthier, happier lives.

Yours in Health,

Rose