A couple of weeks ago I took advantage of a rare occurrence – great weather in Rochester in the month of May. I put on my workout gear, laced up my sneakers and hit the pavement. I do a combination power walk/jog throughout my northeast neighborhood some evenings. Too often the gift of gab interferes with my workout, and I stop to chat with neighbors, friends and strangers. I give health and wellness advice – wanted or unwanted. Many times people stop me, to encourage me to keep up the good work.
On this sun shiny evening, I was getting it in. I had picked up some speed was finally in the fat burning zone. I jogged past a young man no more than 10 years of age. He yelled out to me, “Hey lady, are you on probation?” I was puzzled by this question, as I couldn’t think of why he would ask me such a thing. I gave myself a once-over to see if anything in my appearance seemed alarming or probation-ish. Finally it hit me, the kid thought I was running from the police.
As I continued with my workout, I came across some friends of my late father. I stopped to chat again. As we were reminiscing, another man joined in the conversation, alerting everyone that I was the police. Despite my denial of a career in law enforcement he insistently stated, “Don’t be fooled by her looks. She is the police. I’m telling you, she is the police because don’t nobody exercise in this neighborhood!”
In 1971 Marvin Gaye released the song “What’s Going On.” This social commentary ballot inspired by the Vietnam War included the lyrics,
“Mother, mother there’s too many of you crying,
Brother, brother, brother there’s far too many of us dying,
We’ve got to find a way to bring some understanding here today.
Come on talk to me, so you can see what’s going on.”
Forty years later Americans cannot wave the flag of victory on our deadliest war ever, OBESITY. The ill effects of poor eating habits and lack of exercise have mothers still crying and brothers still dying. What’s going on in the streets Rochester that exercise has become so foreign that yours truly is thought to be on probation, and accused of being the police for simply power walking and jogging? If nobody is exercising in your neighborhood, Ladies, Gents and Janet Jackson wannabes, will you?
How many times have you heard sayings such as, “What’s in it for me?” or “What have you done for me lately?” I even have “GIVEMEME” on my license plate. For me, it means give me only what I deserve. However, many people have interpreted it as a badge of selfishness.
Over the past few months I have not been feeling well. Exhaustion had me jacked up physically and mentally. I’d come to realize that I’ve been living in survival mode. For years, I’ve been working sixty plus hours a week to clean up some poor financial decisions and to finance my daughter’s college education. She graduated, but that Parent Plus College Loan has eternal life. I’m going to update my will and leave the outstanding balance to my ex-husband.
I went through a very bitter divorce, the loss of both of my parents, and the death my precious catVernonwithin three years. I finally decided to stop looking for the man in the red car that hit my cat. I’m sure that he couldn’t have known that he killed a small part of me when he tookVernon’s life and kept going. It was an accident. Had he stopped, I would have tearfully accepted an apology. I know that he kept going because he was more worried about himself than a silly cat, or even the person that loved him most, me.
In my life’s journey I’ve always had a drive for excellence. I have high standards and I strive to be the best at everything I do at all times. It is not uncommon to see me grocery shopping in a dress and heels. I don’t go anywhere without my Mary Kay, including the Y. Recently my family members have shared with me that my unrealistic standards and drive for excellence has often left them feeling inadequate or unable to measure up. Because I was so focused on self-actualization, obtaining more education, earning more money and getting a better body, I didn’t acknowledge their pain. I just kept driving.
I’m so thankful that they loved me enough to tell me that I needed to change. Today I’m in a much better place spiritually, mentally and physically. I still have my goals, but they are much more considerate of others. Ladies, Gents and Janet Jackson Wannabes, as they say, “do you” but please consider others while on the road.
What is fat?
Fat is a nutrient found in many of the foods we eat. Of all other nutrients, it has the highest amount of energy. Fat is most commonly found in foods such as dairy products, oils/butter, and sweets such as chocolate. Fat is an essential nutrient, which means that a minimal amount is needed in the diet!
What does fat do?
Everyone needs to include some fat in their diet to be healthy! Fat has many benefits, when consumed in the proper amounts. Besides providing energy, fat also helps to insulate the body, provide cushioning which protects many vital organs, aid in the body’s absorption of certain vitamins, and much more! However, too much of the wrong kind of fat can cause complications with cholesterol levels, blood pressure, heart disease, diabetes, and even some forms of cancer.
Types of Fat
Not all fat is bad for you, especially when consumed in the proper amounts. It is important to know which fats you should include in your diet, and which ones you should avoid:
- Monounsaturated Fat: This type of fat is found in foods such as olives, avocados, olive oil, vegetable oil, peanuts, and many other sources. Monounsaturated fats can help to lower your cholesterol, and does not cause “bad” cholesterol to increase. About 10% of your daily calories should consist of monounsaturated fats. This means if you eat 2,000 calories per day, only 200 of them should come from monounsaturated fats.
- Polyunsaturated Fats: This type of fat is found in oils that are made from fish, safflower, sunflower, corn and cottonseed. Polyunsaturated fat can help to lower total cholesterol, but has also been shown to lower “good” cholesterol as well. Polyunsaturated fats should make up no more than 10% of your daily calories. This means if you eat 1,500 calories per day, only 150 of them should come from polyunsaturated fat sources.
- Saturated Fat: This type of fat should be consumed minimally. Everyday food sources of saturated fats include meat fats, shortenings, and high fat dairy products (such as whole milk, butter and cheeses). Saturated fats should only make up 10% of your daily calories. This means if you eat 1,800 calories per day, only 180 should be from saturated fats.
- Trans Fat: This type of fat should be avoided. It is most commonly found in trace amounts inside of foods such as processed and baked goods, as well as margarine sticks. It can have a negative impact on the body by increasing “bad” cholesterol while lowering “good” cholesterol. Less than 1% of daily calories should be trans-fat. This means if you eat 2,000 calories per day, at the most you should have 20 calories from trans-fat.
What does this mean for your diet?
Fat needs to play a part in everyone’s diet, even if it is a small role. Fat should be used sparingly, and should come from monounsaturated and polyunsaturated sources. A diet that consists of fruits, vegetables, whole grains, low-fat dairy products and lean meats is key, and can be very healthy for your heart!
Mary Gallagher, Rochester Institute of Technology Dietetics Student
Theresa’s Take – Take 9 | “Stuck”
March 8, 2011
Have you ever found yourself stuck? Webster Dictionary defines stuck as “baffled, stumped, to remain in a place, situation or environment, glued, blocked, jammed, to hold fast, and unable to proceed”.
Truth be told, I have been stuck a time or two – stuck in bad relationships, stuck in unsatisfying jobs, stuck financially, and stuck with fitness. However, I must admit that 99% of the time when I’ve found myself stuck, it was because of poor decision-making on my part. Just like the day I got my truck stuck in a snow bank. I had just taken the 2011 Polar Bear Plunge for Special Olympics, and became impatient after waiting almost an hour in a parking lot traffic jam. I got the bright idea that I would drive over a large snow bank to bypass all the traffic. As pictured below, the snow bank proved to be brighter and bigger than me.
Your probably wondering why I’m smiling in this picture. It’s because I’m never stuck for long! You don’t have to be either. Within 10 minutes, a group of kind souls hitched my truck to theirs and pulled me back to a straight way. We had a good laugh, and they promised to display this mishap on YouTube.
Are you stuck with your fitness goals? Is that last five pounds holding fast to your glutes? Are the first 50 pounds blocking the vision of a thinner you? Do you have so many fat rolls, you can’t see your toes? Did you eat the whole pack of Oreos again? Have you done 10,000 sit ups, and still don’t have a 6-pack? Do avoid the word exercise? If you are unable to proceed, jammed on your fitness journey, let the YMCA be your hitch to better health and wellness. Group exercise classes and/or joint personal training sessions offer the support and encouragement you may need from others in a similar jam, to help you move forward.
Ladies, Gents and Janet Jackson Wannabes, getting stuck is an occurrence, staying stuck is a choice. Call (585) 546-5500 or visit www.rochesterymca.org to find a Y near you.
Take 8 – It’s My Birthday
February 20, 2011
It’s my Birthday and this year I got just what I wanted! There I stood in the crowded room admiring its shiny white paint with silver and black trim. The design was so sleek, I was surprised it could hold so much. Seemed as though half of Rochester was out, searching for it. Truth be told, star-studded advertisements really work. As I waited patiently for my turn, I took note of the smiles and frowns of the customers before me. This was a clear indication that their numbers were good or not so good. None of us was lucky enough to get it free from Oprah. In sheer delight that I wasn’t getting a lemon this time, I was almost too afraid to climb on. I was told this baby could go from 0-200 in two seconds. God forbid that should happen, somebody please stop me.
Bet you thought it was a car. The only thing I wanted for my 43rd birthday was a scale to register 155 pounds. The aforementioned scenario was a Weight Watchers weigh-in. For those of you keeping track, that’s 80 pounds off. Never thought I would be rocking a size six like this!
If your birthday wish is a number on the scale, a smaller dress size, to fit into the Superman Roller Coaster seat, or better health and wellness, consider joining the Y. The YMCA of Greater Rochester has been voted a leader in health and fitness programs, and has helped hundreds – if not thousands – of people just like me reach their wellness goals.
Ladies, Gents and Janet Jackson Wannabes, a wish is just a wish without action. So, what are you going to do? BTW, I’m having cake, ice cream and Zumba!
Theresa’s Take – Take Seven
February 3, 2011
I can’t figure out for the life of me why retailers put Valentine’s Day goodies out the day after Christmas.
NEWS FLASH: We single folks don’t need a 51-day notice that Valentine’s Day is coming!
We know exactly when the clock strikes February 14th. We just secretly hope that February 15th doesn’t arrive without having received a flower, card or a heart-shaped box filled with chocolates. Most of us have even memorized the lyrics to Tina Turner’s anti-love anthem:
What’s love got to do with it?
What’s love but a second hand emotion?
Who needs a HEART when a HEART can be broken?
Me, I need a heart. Yes, my heart has been broken a time or two. Most likely it will get broken again. I’ll shed a few tears or a river, and keep it moving. I’ve never been one to throw myself a pity party. This year I’m celebrating Valentine’s Day old school. Do you remember those boxed Valentine’s Day cards you begged your Momma to buy and gave to all your classmates and the teacher? Well, that’s what I’m going to do this year. I am sending out Valentine’s Day cards to my friends, family and foes. My friends and family need to hear three simple words from me. I want my foes to know, that I’m sorry for any pain that I may have caused, and I now extend the olive branch. Truth be told, I can’t even remember why we are mad at each other. This outpouring of affection was inspired by the “Jack of All Trades” at the Maplewood YMCA – Scott.
Last week, Scott gave me a tour of the newly-renovated Maplewood Y. The interior decorator has placed huge pictures of the neighborhood throughout the building. These pictures are so life-like. Looking at them makes you feel as though you are in the neighborhood. Scott was nearly brought to tears when he showed me the very spot on the picture of the Maplewood Rose Garden, where he and his wife had taken their wedding pictures in 1976. He went on to tell me that she had lost her battle to cancer six years ago. Nevertheless, Scott still boldly wears his wedding ring. That my friends, is far more than a second hand emotion.
Ladies, Gents and Janet Jackson Wannabes, don’t let another day come and go without telling the folks in your circle, or on the perimeter, how much you love them.
This blog posting was written with permission from Scott to share his story.
Theresa’s Take – Take Six
January 13, 2011
Yes, I went to see Tyler Perry’s new movie “Colored Girls.” In fact I can’t wait to buy it on DVD, so that I may watch it over and over again. In spite of the negative publicity, I most appreciate the underlying theme of personal responsibility. The characters played by my girl Janet Jackson, and Phylicia Rashad consistently reminded the audience that each of us have some responsibility in our owe fate. Our choices equal our consequences.
I’ve been a “Colored Girl” for nearly 43 years, so I’ve had some experience with the issues Tyler Perry presented in the movie. When is comes to obesity related diseases, such as type II diabetes and heart disease, Colored Girls have poorer outcomes. The Office of Minority Health reports that Colored Girls are the largest group of obese and overweight people than any other group. Why is that, you ask? It is my belief that Colored Girls tend to take care of everybody and everything else, before we address our own well-being. Secondly, we can wear excess weight well. I know colored girls size 4-34 who simply look good. Prime examples in the media include Oprah, who can rock a size 8 or size 28 with pizzazz and grace. Jenifer Hudson is sporting that size 6 like nobody’s business, but was still turning heads when she was a size 16. Look at our local celebrity Lynette Adams, who has trimmed down right in front of the camera. Full size Lynette was just as lovely as little Lynette. I have clothes in my closet ranging in size from 6-20. I’m going to donate those clothes size 12, 14, 16, 18 and 20 this week.
In the past, I had all kinds of excuses for not taking better care of myself. I didn’t have enough time, not enough money, couldn’t muster up enough energy, and I didn’t want to mess up my hair. When I finally made my personal health a priority, I found that I was better able to handle other family responsibilities.
Colored Girls, it is a new year! I know that you are all busy. I’m busy too. However, we can accept the statistics as they are, and continue to lead the pack in obesity, or we can accept the responsibility to change. I’m asking you to make your health a priority and help me blow those statistics away. Should you choose to do nothing, remember Janet Jackson’s words in the movie, “don’t be sorry” for the choices you make.
If you are short on time, make exercising a family event. The YMCA has programs for all ages. You can bring Daddy, your teens, Nana (Silver Sneakers) and the newborn. There is even babysitting available. If you are short on money, the YMCA has financial assistance for memberships and programs. If you are short on energy, start working out. You will see an increase in your energy level. As for hair, I’ve tried wigs, braids and weave. My Remi-Goddess Yaki sewn-in weave has held up the best for working out, my professional life, as well as church and social events.
Ladies, Gents and Janet Jackson wannabes, until next time, let your choices equate to better health for you and yours.
Our Blog, in review.
January 4, 2011
The stats helper monkeys at WordPress.com mulled over how this blog did in 2010, and here’s a high level summary of its overall blog health:
The Blog-Health-o-Meter™ reads This blog is doing awesome!.
Crunchy numbers
The Leaning Tower of Pisa has 296 steps to reach the top. This blog was viewed about 1,000 times in 2010. If those were steps, it would have climbed the Leaning Tower of Pisa 3 times
In 2010, there were 7 new posts, not bad for the first year! There were 13 pictures uploaded, taking up a total of 1mb. That’s about a picture per month.
The busiest day of the year was October 27th with 84 views. The most popular post that day was Theresa’s Take – “Biography”.
Where did they come from?
The top referring sites in 2010 were rochesterymca.org, facebook.com, mail.yahoo.com, twitter.com, and linkedin.com.
Some visitors came searching, mostly for theresa bowick, ymca blog theresa bowick, theresa lou bowick, ymca rochester blog, and theresa bowick ymca blog.
Attractions in 2010
These are the posts and pages that got the most views in 2010.
Theresa’s Take – “Biography” October 2010
2 comments
Theresa’s Take – “A YMCA Member’s Blog on Personal Training” October 2010
1 comment and 1 Like on WordPress.com,
Theresa’s Take – “Take 2” October 2010
2 comments and 1 Like on WordPress.com,
About October 2010
Theresa’s Take – “The Third Take” November 2010
Theresa’s Take – Take #5
December 10, 2010
Look at me, Look at me
I am changing, trying every way I can,
I am Changing, I’ll be better than I am
I’ll make a vow and nothings gonna stop me now.
I’m feeling the lyrics to this song performed by Jenifer Hudson in Dream Girls. I’ve been doing personal training now for six weeks, one day, and two hours, but who’s counting? I’m really changing; looking good, too. People are asking me, “What are you doing? Have you lost more weight?” Even had a marriage proposal! I just smile real big and say, “Brian.” No, he doesn’t come in pill form, but if you leave a comment, I will let you in on the hook-up. The results I’m seeing are too good not to share.
Brain says that he has two types of Personal Training clients. The ones that come to him for a little help, he works with them for few sessions and off they go on their own. Then there are the Theresa types who need more than that. I want Brian by my side every session to provide guidance and support.
Well, last week he cut the umbilical cord and had me complete one session with him and one on my own. I didn’t like it one bit. Although he had given me a detailed written workout plan, I felt lost. Didn’t he say, “Personal Training is about relationships?” I wanted him there! Whose gonna smirk when my voice reaches deep baritone grunts during my last repetition of dips. Who’s gonna talk muscles to me, and remind me to stretch my Gastrocnemius at the end of reverse leg curls. That’s it, Brian’s gonna be a permanent part of my family budget: Mortgage, RGE, hair, Brian, food, gas, cell phone, credit cards, cable, etc…In this economy I must prioritize. BTW, the YMCA offers financial assistance to those in need, so getting that 6-pack may be more affordable than you think!
The serenity prayer speaks of acceptance, wisdom and courage. I’ve accepted the fact that at 5’7, I’m too short to be a Victoria’s Secret model. I’m wise enough to know that my 2-pack is a result of the last six weeks of core work. I have the courage to continue on this path of fitness knowing that I will reach all my goals. I’m already 1/3 of the way on the abs. Ladies, Gents and Janet Jackson Wannabes, nothing’s gonna stop me now!
Theresa’s Take – “Take 4”
November 23, 2010
Thanksgiving is less than a week away, and you are probably wondering what a Recovering Buffet Queen eats on National All You Can Eat Day. Keep in mind that buffet lovers think in volume, worst case scenarios and collateral damage. The absolute worst I could do on any given day would be would be to consume a Big Mac every hour, on the hour for 24 hours straight, equating to 312 Weight Watchers points, 12,960 calories, or a 4 pound gain of two all beef patties special sauce, lettuce, cheese on a sesame seed bun, with a super sized order of Gas-X on the side. Since I won’t even come close to eating that much, I’ll be ok. The beauty of Weight Watchers is that I can eat whatever what I want in moderation.
Thanksgiving is a day that I enjoy with my family and friends. Dinner follows the Annual Turkey Bowl, where the men and boys in the family play football. The women and girls do the cooking and praying that dinner is not delayed by the usual trip the emergency room for one of my brothers who keeps forgetting that his body and mind has not come to a consensus on his current football abilities. We will serve the traditional food, plus all the family favorites, turkey & dressing, collard greens with smoked neck bones, ham, yams, chitterlings, macaroni & cheese, raccoon with sweet potatoes, potato salad, rice and gravy, jelly cake, lemon pound cake and sweet potato pie. My nephew Germaine always wants fried chicken, my other nephew, Dontae has once again requested BBQ ribs, so while my daughter and you all are basting Turkeys in the kitchen, I will be outside grilling my BBQ ribs that taste so good you want to eat the bones.
Yes, I’m going to exercise. The YMCA will be open from 8am-12 noon, offering a variety of classes. I’ve tried them all. Boot Camp was a little intimidating at first. Anja the Instructor sports black army boots, tattoos and a buzz cut. She puts us “recruits” at ease with her big smile, followed by a kick-butt workout. She teaches this crawling through the jungle move called the inchworm. Zumba is a whole lot of fun. I just love a workout that let’s you get your grove on. Girls bring your curling iron, because your curls will “zoom bye bye!” The jury is still out on Active Yoga. My legs were not meant to rest on the back of my elbows upside down. Who knew riding a bike with no destination could be so energizing until I tried Cycle Reebok. Pilates is my all time favorite. The camaraderie of the dawn patrol is unreal. This crowd comes to Pilates at 6:15am three times a week, and they are sane!
Ladies, Gents and Janet Jackson Wannabes, it is only one day. No matter how good, bad or downright dreadful you rate your caloric intake; it will be over in exactly 24 hours, giving you and me a fresh start. Instead of fretting about food, enjoy yourself and be thankful for who you are and what you have. Happy Thanksgiving!
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