It's March Madness - No Gym Necessary!

It was March Madness! We were on the downslope of the month and its challenges, but wait there was #noexcuse for not working out! You don't need a trainer, a gym, or special equipment to get that body moving. Most people enjoy dancing even if it is to their own individual beat, music in their heads, or just to shake what their mama gave them! I know I do! In fact, whenever I'm stressed or trying to unwind, or really in a silly mood, I DANCE IT OUT! Yep...sometimes you just have to dance it out, dance it out, dance, dance, dance! You get what I'm saying.

Well, there are all sorts of exercises you can do anywhere. We at RMDSF want to know how our Chicks Who Play actually play. What do you do when you can't make it to the gym or when it is snowing outside or when you only have 10-20 minutes? I used to belong to a gym then I took inventory at home and found that I didn't need a gym. The gym was $40/month and cost me an extra two tanks of gas/month, and an extra 30 minutes in travel time each day I attended. Don't get me wrong; I think a gym can be well worth the added expense. But, I didn't see the benefits and found that I really only liked the bellydancing classes, Zumba, and kickboxing. 

So, I was at home and thought about all of the exercise focused items I had here. Well, my complex has a full gym. Yeah, I only go to use the stationary bikes and for the occasional weight training session. But here, I have a gym quality treadmill, stability balls, a jump rope, resistance bands, hand weights, assorted DVDs, Wii Fit, a yoga mat, and Youtube! I'm sure I've left something out. Nonetheless, I have all of this stuff, but truthfully, I just need me. Walking, jumping jacks, burpees, pushups, squats, and ab exercises do not require any equipment or videos. So, there is no excuse for not exercising. Go ahead...shake that body! Shake those calories down! Move those curves!

I like to do an assortment of exercises, but I need something that makes me sweat to feel accomplished. Since the weather has been uncooperative, I often walk on the treadmill on days that I cannot meet up with my walking partner and hit the trails. For strength and cardio, I use cross training videos. My favorite is Insanity by Shaun T, but it is too long for that level of intensity. Hey, I'm still a beginner! LOL! So,sometimes instead, I use Jillian Michael's 30-day shred. I prefer level 2. It gives me a good sweat, but I do find it just a little boring. Just last week, I purchased the shorter Focus T25 by Shaun T. I'll let you know in a few days if it becomes my preferred video. When I'm at my oldest sister's house, I pull double duty with Zumba and walking her doggy, Kilo Buddy. 

 I plan to start the C25K program this spring. I am not a runner nor do I want to be, but I want to know that I can do it. So, I am doing the couch to 5K program for that reason alone. Besides, it can come in handy for my next 5K (per my niece). It's always good to challenge yourself...your life may depend on it.

Wearing All Black

As women, we often wear black because it is considered slimming. This caption encourages us to slim down while wearing black. Funerals are usually a sad time and we don't want to be coy or disrespectful. However, we understand that funerals are also considered celebrations of life. We want you to celebrate your life by getting rid of the unnecessary fat, toxins, and other detriments to your health. Celebrate A New Way Today!

Chicks Who Play!

 

RMDSF Launches 2013 Monthly Activity Reward Program

 Online monthly reward program designed to encourage women to meet up with friends, family members, community groups and other active health enthusiasts to develop healthier lifestyles.

Chester SC -RMDSF announces today the official launch of Chicks Who Play™, a monthly reward program designed to encourage women to become more active by meeting up with others to workout, learn something new about their own health or healthy lifestyles, take advantage of community and governmental resources to achieve better health and seek improvements in the quality of life consistent with RMDSF’s mission. This year's theme is centered on girl power and the idea of feeling youthful and fun again.

Chicks Who Play™ was developed from our blog’s monthly themes of 2012. In 2013, we want to reward you for your activity. To participate and win in Chicks Who Play™, you must first “like” the RMDSF Facebook page (www.facebook.com/RMDSF) and/or follow us on Twitter (@onlineRMDSF). Then, you must comment on our Questions of the Month to be entered into the drawing for a monthly reward. Each responsive and complete comment will receive an entry in the drawing. So, yes, you may comment more than once to increase your chances of winning. Some opportunities to win may be based on accumulated points or require the submission of pictures, video, and other media. Program details are provided on our website.  Examples of reward: gift cards, juicers, groceries, blenders, exercise accessories or equipment, videos, mp3 players or iPods, event tickets, spa treatments, bowling passes, personal training sessions, etc.   We are currently working with our sponsors to offer the best motivating rewards for our Chicks Who Play™.  

About RMDSF

The mission of RMDSF is to increase the capacity for proper health and nutrition in the Carolinas and to provide families of the Carolinas with necessary information and education on addressing poor nutrition, sedentary lifestyles, preventable chronic diseases, and overall tools to better health and quality of life. RMDSF was founded in 2008 in honor of Mrs. Rosa M. Douglas and her mother, Eunice Feaster Wright. It is a 501c3, tax-exempt nonprofit organization that focuses on their major issues of concern: education, women’s health, culinary arts/food service, and community awareness and leadership in the Carolinas.  RMDSF’s events have a specific method, edutainment - Education and Entertainment - to encourage women to adopt healthy lifestyles. Angela  Douglas, Co-founder and President says “Our goals for Chicks Who Play™ will be to encourage women to leave their sedentary lifestyles behind and find the fun in physical activity again. We want to get people motivated about moving their bodies.” Our website, blog, and social media provide information, tips, and resources about becoming more active and developing a healthier lifestyle.  Chicks Who Play™ is the latest addition to our integrated online promotions of good health. For more information on RMDSF, visit us online at www.rmdsf.org.

 

Contact

 

Angela Douglas, President
Phone: 803-250-1948
adouglas@rmdsf.org

SAVE THE DATE - GEM Day: A Field Day for Chicks Who Play

As announced at the last Mother-Daughter Health Forum and Luncheon, we have decided to take a break from the luncheon format. In 2013, we will roll out Chicks Who Play, an initiative to keep women on the move! During National Women's Health Week, we will host our first GEM Day: A Fun Field Day for Chicks Who Play! We are going back to the the good old times when we could just run, jump and PLAY various games during an annual day of recess...FIELD DAY!

SAVE THE DATE:

Saturday, May 18, 2013

Rosa M. Douglas Scholarship Foundation

presents

GEM Day:

A Fun Field Day for Chicks Who Play!

11am - 1pm

Joe Collins Stadium

(Chester Fairgrounds)

Chester SC

Check Your Boobies!

October is Breast Cancer Awareness month. There will be parties, walks, and other events encouraging people to get mammograms, conduct self breast exams, and give or raise money for research or patient resources. Although it is important to get a mammogram (maybe even an ultrasound) and have regular breast exams by one's physician/gynecologist, it is extremely important to conduct a monthly self-exam. 

To be repeated loudly and often, women (and men) should get to know their own bodies. You are with yourself all day, every day...so much more than anyone else. You should know what is normal for your breasts. More importantly, you should be able to detect what isn't normal. Truth is, some women have lumpy breasts, some are cystic, some have bad acne, and some are otherwise different than the usual.

According to the National Breast Cancer Foundation, there are three components to a proper self-exam. Use these steps to help you detect any concerns. If you have concerns, your doctor can instruct you how during your clinical exam or mammogram appointment. Do not be too shy to ask; they are there to help you!

How to Self Inspect Your Breasts

1) In the Shower

Using the pads of your fingers, move around your entire breast in a circular pattern moving from the outside to the center, checking the entire breast and armpit area. Check both breasts each month feeling for any lump, thickening, or hardened knot. Notice any changes and get lumps evaluated by your healthcare provider.

2) In Front of a Mirror

Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead.
Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women's breasts do, so look for any dimpling, puckering, or changes, particularly on one side.

3) Lying Down

When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently in small circular motions covering the entire breast area and armpit.

Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.

Breast Self Exam - National Breast Cancer Foundation

Need help in remembering to conduct a monthly self-exam? Find a bosom buddy. This is someone who will hold you accountable for checking your boobies each month. It can be a friend who you also remind. Significant others, family members, and spouses are also good bosom buddies. Heck, maybe one of the best is your calendar or other alarm (especially on your computer or cell phone calendars). Don't want to use a boring old calendar? There are breast self-exam apps for your smart phone and tablets. Whatever you use, be sure to schedule it as you would other important events...your life may depend on it.

Where's Your Shield?

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Summer is coming to a close and fall is upon us. The living is easy...fishing, playing, beaching and hanging outside is a great feeling. Your mood is revived after a long winter's snore and the oppressive heat of summer's shine. The sunshine on your face makes you smile along with the smell of neighbors' grilling and the sounds of children playing. But this can also be a very dangerous time. Dehydration and heat stroke are primary concerns during summer, but early fall can be deceiving. Moreover, skin problems can be just as deadly.

Spreading the news about skin cancer prevention can sometimes feel like you are being a "Debbie Downer" but nonetheless, it is extremely important and can cause premature death. According to the Centers for Disease Control & Prevention (CDC), there are a few rules on how to best stay skin healthy while enjoying outdoors:

1. Seek shade, especially during the peak of the day. Using an umbrella, parasol (yes, quite cute!), a tent or other shelter to shield you from the sun at it's highest peak. This will prevent direct sun exposure.

2. Wear protective clothing. Wearing long sleeve shirts and long pants made of tightly woven fabrics can offer the best protection from ultraviolet rays. I know long pants and long sleeved shirts do not sound like summer living, but dependent on the fabric, you may actually stay cooler as well as protect your skin. Of course, dark and thick fabrics offer the best protection, but may not be ideal in the sweltering heat. Choose colored cottons and linens to add a level of sun protection. Additionally, you may want to wash some UVA protection into your clothes with the various products out there now. Most last through 20 washings.

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3. Put a Hat on your head! That's a statement that you hear moms screaming in the winter. But, in the summer and on sunny days, a hat with a wide brim offers protection for your full head region: head, ears, face, and neck. It's shade you can take with you. Avoid hats have holes, like straw hats, and those without a brim (baseball caps) unless you are wearing ample sunscreen. A wide brim canvas hat is one of the best options.

4. Look more than cool with wrap around sunglasses. Most sunglasses that are sold in the United States meet the standard of offering 100% UVA and UVB protection. However, not all wrap around or have thick arms to shield your entire eye region. It is important to protect the sensitive skin around the eyes, but also reduce the risk of cataracts in the eyes. Be sure to wear sunglasses whenever it's even somewhat sunny outside. If you have eyeglass adapters, make sure they meet the same standards.

5. Apply and reapply Sunscreen. Choose a sunscreen that offers at least a 15% sun protective factor (spf 15). The more sensitive or fair your skin, you may need more. Be sure to read the directions for proper application. Do not use expired lotions or sprays. Make sure you reapply as necessary to have continued sun protection. Apply before going outside even on slightly cloudy or cool days. Make sure you apply a thick layer on your skin, including hard to reach areas.

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Take care of your skin...your life may depend on it.

September 2012 Monthly Challenge Issued!

The September 2012 monthly challenge has been issued. We are letting the frying pan take a 10-day vacation! Check out the Monthly Challenge page for details.

Healthy Eating In Chester SC...well, kind of!

A spontaneous nature walk led to a delicious and "can be healthy" little find. It's called Stella's on Gadsden Street in downtown Chester, South Carolina. Betcha wanna know how a nature trail led me to downtown...well, it is Chester! The quaint little restaurant is decorated in a colorful shabby chic manner featuring mix-matched doll-house pastel painted tea room furniture. The menu is simple and clean featuring gourmet sandwiches, salads, wraps, and Blue Bell ice cream cones, shakes, and sundaes. Stella's also features a children's menu with grilled cheese and other kid favorites. The atmosphere is quiet and conducive to all sorts from catching up with a friend, having a small meeting, or getting some work done while grabbing a bite to eat. The service is also great. I spoke with the owner, Jack Treveilier, a former biology teacher at Lewisville High School. He is excited that people are finding them, even if it's by accident. He is ready to serve the town with tasty healthy options at affordable prices .

My lunch - A veggie delight on spinach wrap with added turkey. Yes, I added meat to a veggie sandwich. Hey, I needed the protein! The sandwich made into a wrap comes with feta, black olives, red onion, cucumber, and romaine lettuce. Included in the meal were a side (my choice was kettle chips) and a pickle. To make up for the chips and dessert -we'll get to that part later -, I drank water.  See my lunch below...sorry, I was so hungry I took a bite as soon as the waitress sat down the plate. Luckily, she moved her hand first!  

My lunch and walking partner, Samantha, had the MacDaddy on a tomato-basil wrap. It features roast beef, ham, swiss cheese, pickles and honey mustard. She also had german potato salad (potatoes, onions, bacon chips, and vinegar) and sweetened tea...or as we say in the South - SWEETEA!

Because Sam couldn't resist, we also sampled the homemade (Can it be homemade if it's made in a restaurant?) pimento cheese - just a half-teaspoon - and it was fabulous! Does our excitement count for calories lost? Well, I guess we shouldn't count the calories since we polished off the great midday walk and late afternoon lunch with a good old-fashioned vanilla and chocolate milkshake, respectively. The milkshakes were thick but not suck-so-hard-your-brain-locks-up thick, creamy, and delicious. And yes, I'm lactose-intolerant, but every once and awhile you have to just go for it! Oh, I went for it and paid for it too! See what I do you for guys?!  

As you can tell, as long as it's there, clean, and affordable, I will visit again and again. Actually, I'm trying to figure out an RMDSF event that we can have there or at least feature their cuisine to encourage healthy living in the area.
 

However, there were some minuses worth mentioning. I think the pastel décor is too child-like and does not readily invite adults, especially macho men. I would love to see more comfy couches and chairs that makes it relaxing but still quite conducive to meeting, working, or simply catching up with a friend. Moreover, I would love for the menu to offer additional healthy options like alternative or lactose-free ice cream novelties, smoothies and juices, hot teas  and lattes, and free Wi-Fi! If so, I just may stay there all day. Nevertheless, try them out for yourself! I know I will try them again and again!

Stella's

116 Gadsden Street

Chester SC 29706

(803) 581-1040

M-Th :11am-9pm

F-Sa: 11am-10:30pm

Sunday: 12noon-6pm

Weekly Tip #8: Celebrate

We like to celebrate. Just make sure it fits in the budget. Do not cost yourself your living to have a little fun. Find joy in small things. But remember, you can have a good time like a CELEB but at an affordable RATE! So, CELEBRATE!

Weekly Tip #7: Detoxing

We will cover more on detoxing when we return. However, we want to give a short tip...try detoxing beyond the physical. It's not just about what you eat.

Weekly Tip #6: Memories...like the corner of my...

Do you remember when...? If not, try strengthening this extremely important muscle. Challenge yourself with a brainteaser or a puzzle. Nosh on some walnuts!

Weekly Tip #5: Summer Survival

Be careful; fun in the sun can be quite dangerous. Develop ways to adhere to the following: sun protection, water skills, and hydration.

Weekly Tip #4: Reality vs. Actuality

Self realization is the only way to reach self actualization.

Weekly Tip #3: Me Time

Take out some time for yourself. Me time can be a real good time!

Weekly Tip #2: The Smarter You Find Yourself

You've heard the saying, "Work smarter...not harder." Well, use this tip to find a better way to get to where you want to be.

Personal Chef

The movie stars flaunt their weight loss and sometimes make it look effortless. They may also suggest products or services and we try them without the same results. The difference, after some research, we find is that they have an entire team to help them stick to their plan. At the very least, they employ personal trainers and personal chefs.  These helpful assistants may be unaffordable for you. But that doesn't mean that you don't deserve to live healthier. Just like the "stars," you must make the commitment.

It is more affordable to consult with these professionals AFTER you have made the commitment to live your best life. Just like with exercise, you know yourself best.  You know what do you like and dislike. Consulting with a nutritionist or dietitian can be extremely helpful. Ask your physician for a referral or consult with a local healthy initiative program, like an agricultural extension or community garden program. In the meantime, identify your eating patterns. In your journal, you have kept track of what and when you eat. This information becomes incredibly important when planning your meals.

We often want convenience and taste over everything else. However, these things need to be consistent as well. To make sure you are living this way instead of short-term dieting, planning is imperative. Try planning meals for the week or month. When meal planning is coupled with couponing and precooking preparations, you will save significant amounts of money and time all the while reducing waste. You can also control what you and your family are putting into your bodies.

Be your own chef…your life may depend on it.

Personal Trainer

In keeping with our monthly challenge, we suggest that you become more to yourself than you allow others to be. In this first post-challenge note, it is all about becoming your own personal trainer. After all, it is personal, right?! Who are you with all the time?  Who knows you best? YOURSELF! So, instead of investing in others to hold you accountable. Hire yourself. You can keep an eye on yourself all the time!

Start by identifying, from your journal, what activities you most enjoy. Then plan activities accordingly. Remember, you are aiming for 30-45 minutes of heart-pumping cardio and 20-30 minutes of strength training three to five times a week.

Once you gain a rhythm, seek advice from fitness professionals and websites that can help you in achieving your goals. Have a chat with your physician regarding your health needs to better identify a plan of action.

To some, consulting yourself prior to hiring a fitness professional may seem backwards. However, we understand that you must commit to a healthier lifestyle and exercise before spending and subsequently wasting money in fancy gyms and expensive trainers. Oftentimes, we get geared up, buy exercise clothes, get a gym membership, and hire a personal trainer in a great attempt to get fit. Well, when set backs happen or we do not achieve the great results immediately, we feel like failures and are contracted in these expenditures. Moreover, healthy living is about living, not about temporary solutions and part-time engagements. We must accept our role and wholly commit to living our best lives…our lives may depend on it.

Media Advisory - 5th Annual Mother-Daughter Health Forum & Luncheon

FOR IMMEDIATE RELEASE

CONTACT: Angela Douglas (803) 917-6360 Email: adouglas@rmdsf.org Website: www.rmdsf.org

MEDIA ADVISORY:

THE ROSA M. DOUGLAS SCHOLARSHIP FOUNDATION

Celebrates National Women’s Health Week

with the 5^th Annual Mother-Daughter Health Forum & Luncheon

CHESTER, SC – The Rosa M Douglas Scholarship Foundation, a nonprofit organization, was established in the honor of Mrs. Rosa M. Douglas to assist in community awareness and promotion of women’s health and nutrition. 

Mother-Daughter Health Forum & Luncheon

The Chester War Memorial Building, 154 Main Street, Chester, SC 29706

Saturday, May 12, 2012, Doors open at 11am

Tickets - $10 donation per person, $5 for children ages 7 or younger

In Collaboration with U.S. Department of Health & Human Services, Office of Women’s Health

We kick off National Women’s Health Week – May 13-19.

FEATURES:

Keynote Speaker – “Affordable Care Act & Women’s Health”

Natalia Cales, Regional Outreach Specialist, US HHS

Fun Interactive Play - ZUMBA® Fitness Demonstration

Stacey Dobbins & Cherise Johnson

Wonderful Entertainment – BAG Lady Skit

Healthy Lunch

Lots of Health Information & Screenings

Fabulous Door Prizes

Surprises & more
 

"Funding for this activity was made possible in part by the US Department of Health & Human Services (HHS), Office on Women's Health. The views expressed in written materials or publications and by speakers and moderators at HHS-sponsored conferences, do not necessarily reflect the official policies of the Department of Health and Human Services; nor does the mention of trade names, commercial practices, or organizations imply endorsement by the U.S. Government.”

Other March Facts

March is known is the United States as National Nutrition Month and Women’s History Month. However, there are some additional observances in the US during March. They are as follows:

Monthly Observances:

Brain Injury Awareness Month

Hemophilia Awareness Month

National Multiple Sclerosis (MS) Education and Awareness Month

National Kidney Month

Red Cross Month (worldwide)

Colorectal Cancer Awareness Month: You should be screened for colon cancer if you are 50 or older or if you have additional risk factors. Speak to your physician about your specific needs and using one of three methods to screen:

Yearly fecal occult blood test, Flexible sigmoidoscopy (with fecal occult blood test) every 5 years, or a colonoscopy every 10 years.

Specific Dates/Week & Day Observances:

March 1-6: National Aplastic Anemia and MDS Awareness Week

March 5-11: Endometriosis Awareness Week (worldwide)

March 5-11: National Sleep Awareness Week

March 18-24: National Poison Prevention Week

March 10 ,2012: National Women and Girls' HIV/AIDS Awareness Day

March 21: Kick Butts Day (smoking cessation)

March 22: World Water Day (worldwide)

March 24: World TB Day (worldwide)

March 27: American Diabetes Alert Day

It is also Women's History Month. Take time out this month to recognize the many (and yes, there are many) contributions women have made to this world. We have produce great works in every facet of life, our children being among the very best.

Do You Have A Hole In Your Bag?

What is in your bag? Do you have the vitamins and minerals posted this past week? Or do you have some deficiency?  Is that a hole in your bag? Yes, you are leaking vitamins and minerals!

Many women are actually carrying around vitamin and mineral deficiencies that cause mild to severe problems in their health. It is quite common that RMDSF board and volunteers often talk about some deficiency with which they have been diagnosed. Perhaps the most common is anemia or iron deficiency. Sufferers often complain about not have a regulated body temperature as they are often cold. Others are lethargic and sleepy. Iron is important to protein  hemoglobin. It carries oxygen throughout the body's cells.

Two other often cited deficiencies are calcium and Vitamin D. No wonder that they are usually cited together. Calcium helps with the formation of bones and teeth. Vitamin D promotes bone mineralization. So drink that milk for strong bones and teeth; it is imperative to have sufficient calcium and Vitamin D. They protect us from osteoporosis, common in aging women. 

And finally, a mineral that is often considered a bad guy is really important. Sodium. Sodium is often targeted as a major factor in high blood pressure and diseases leading to heart attacks and strokes. However, an appropriate and moderate amount of sodium is important to maintain fluid and electrolyte balance, support muscle contractions, and transmission of nerve impulses. If you start having "Charlie Horses" and "frogs" in your legs, i.e., cramps, you may want to check your sodium levels.

Check your bag, menus, and ingredient list to make sure you are getting sufficient amounts of the necessary vitamins and minerals. Carrying around deficiencies can be a huge burden to your body.

Lighten your load…your life may depend on it!