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.

March Nutritional Challenge - Crockpot Hawaiian Chicken Wraps

Happy National Nutrition Month! March is full of excitement. It is the intersection between winter and spring that keeps us on our toes. Some days it is nice outside, other days, you feel like a snow bunny. Well, one thing is for sure, you still have to eat! So, we felt that March should be our month of #NOEXCUSES! 

This unusual time of year leaves us confused over what to cook. Do you want a warm soup or something light and easy? Are you going to be home and able to caress a meal or will the hustle and bustle of life keep you going? Fear not! The slow cooker (or as we know it the Crockpot) is here to save the day! It's a flash from the past but remains a useful tool for healthy living. It saves you time. And, it saves your brain power from having to come up with excuses for not providing a healthy meal for your family or yourself. 

Until I realized how much I love soups, my slow cooker was a dust collecting large dip server or meatball warmer. Yes, I only used it when we were having a family gathering and needed an additional warmer. Occasionally, I would make a spinach and cheese dip (which I do not like) and take to a potluck party. But, mostly, it stayed on the shelf in the cabinet. About a year or two ago, my sister remodeled her kitchen and remarked that she needed to get a matching slow cooker. I didn't think anything of it until I started searching for a Christmas present for her. I found a very lightweight and reasonable Crockpot (brand) that matched her updated kitchen. It was shortly after that I fell in love with soups again. A coworker/friend and I would go to Olive Garden and get the chicken gnocchi soup. We wouldn't even eat our meal because the soup was fantastic! Soon, we only wanted soup, salad, and breadsticks, even for dinner. I needed to learn how to make this soup without all of the calories, salt, and fat. So, I pulled out the slow cooker and altered the copycat recipe I found online. From there, I've employed that slow cooker to do so much more. 

For the March challenge, I chose to make a happy summer meal. March has been somewhat challenging for me, so I wanted to feel the sunshine in and out! And, hawaiian chicken wraps with sweet potato chips feels like sunshine. They are sweet, spicy, juicy, tangy, and comforting all wrapped up. So flavorful without the guilt. I adapted a recipe I found on Slender Kitchen. Chicken, pineapples, asian flavorings, garlic, ginger, and peppers...YUM! Be sure to taste your flavorings so that your dish isn't too salty. I used low sodium teriyaki and soy sauces, but still had to modify the amounts greatly. Check out the video below.

I hope you like the video. Remember, the crockpot challenge has been upgraded with two opportunities. You can submit any healthy slow cooker recipe and image collage or video. Additionally, Kim Anderson has issued a healthy crockpot chili cook-off challenge for an additional prize! There is #noexcuse for not cooking healthy. Grab some ingredients and a slow cooker...your life just may depend on it. 

February Nutrition Challenge - Healthy Chicken Noodle Soup

 The February Nutrition Challenge is to make a heart healthy soup. This challenge could not have been timed more perfectly. With the adverse weather that most of the United States have had, we have been unusually impacted in the southeast with ice, freezing rain, and snow. Having a hearty healthy soup is just want you want when you come in from the cold or snuggle with the family during the "snow day." Sodium, cholesterol, and fat are key in this exercise toward healthier living. I also utilized some shortcuts to save time and cut out some of the bad stuff. 

Chicken noodle soup is one of America's favorites. So, I wanted to make a lighter, healthier, and cost-effective version. My 5-ingredient chicken noodle soup turned out wonderfully delicious and quite healthy. I think I will be incorporating this one into my normal rotation. Who needs canned and bottled soups when you can make it at home for less and healthier!

 The ingredients are easy - one of our newest time savers is Birds Eye Recipe Ready frozen vegetable mixes. For this soup, I used the "mirepoix" mix. It includes the holy veggie trinity: onions, carrots, and celery. This is the based for lots of recipes and perfect for chicken noodle soup. We give these shortcuts the thumb up because they saves time and money. All the chopping is done for you, so no excuse about not having time to chop all of the vegetables. They are frozen at their freshest point, so no worries about having to find good produce. The mix is already done, so you do not have to buy a variety of vegetables that you may not use often. And they are frozen, so no worries about them going bad quickly. And finally, they are affordable. I paid $1.29 for this bag and only used a quarter of it for four servings. Birds Eye has lots of these mixes for all sorts of recipes. If you are making a stew or chili for your February challenge, they have you covered! 

In this recipe, I also use organic chicken broth, organic chicken, and whole wheat noodles. Harris Teeter was having a great sale on Swanson Chicken Broth and I had a coupon. So, you know I was especially excited. So, I only spent $1.50 for a 32-ounce carton. I chose low fat, low sodium, free range, hormone free, certified organic. For more health savings, try vegetable broth to further reduce the fat and cholesterol. I wanted the protein and a more authentic chicken soup. So, I got the chicken broth. Because I was adding chicken to the soup, I diluted the broth with water to reduce the amount of sodium.

 I chose Ronzoni's whole grain extra wide egg noodles. They are light and made only with egg whites. No yolks...less cholesterol and fat. They are not gluten free, so you may choose something else if that is a problem for you. I had some chicken left over from a shredded chicken salad I'd made earlier in the week. I used the leftovers to save money and time. The chicken was originally roasted in the oven with a spritz (yes, I have a spritzer) of olive oil and fresh ground black pepper. I added the broth, water, and chicken first. I let it come up to a boil so it could develop rich flavors, then I add the vegetables and noodles. Once the soup boiled and the noodles were tender, I added the black pepper to taste. 

Voila! 10-minute fresh and flavorful chicken noodle soup. I love this soup. I hope you will too! 

January Activity Challenge - Nature Walk

January Chicks Who Play Challenge activity option is to take a 20-minute nature walk. Not only is taking a walk in the great outdoors great exercise, it is a wonderful mind-clearing, meditative opportunity. Here, I took just over a 30 minute walk at Hugh MacRae park in Wilmington NC with a walking partner. I finished my 3.0 miles indoors. The weather was quite chilly and a bit damp, but exhilarating nonetheless. Get outside and inhale that fresh air...your life may depend on it.

One Week Can Lead to A Weak You!



 

 

Get up and let's move! Only a few days until the Chicks Who Play GEM Day! Mark your calendars and we ready to move that body and win some prizes!

How Much Time Do You Have For Exercise?

Unfortunately, this routine is true for most of us. I know that once I get started, I'm ok. It's the getting started part that is the most difficult. So, just do it. Don't worry about talking yourself into exercising because what you are really doing is procrastinating and talking yourself out.  Give yourself 30 minutes, your life just may depend on it.

Cold and Flu Season

It is that time of year! It's cold and flu season! Be sure you are taking care of yourself. Many of us do not know the difference between the two. This chart can help you identify the common symptoms related to each. The commom cold usually runs its course and does not require medical attention unless you have a suppressed immune system or something similar. The flu on the other hand should be checked out by a medical professional to prevent any prolonged damage. So, before you blow off your symptoms as a "little" something, be sure that it's only a little something. Either way, make sure you get plenty of rest and fluids. Keep your body hydrated at all times. Your life could depend on it...

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

President's Proclamation of World AIDS Day 2012

Photo: Ryan Rayburn/IAS

U.S. Secretary of State Hilary Clinton addresses

the XIX International Aids Conference in July, 2012:

ecretary Clinton marked World Aids Day 2012 by unveiling

a blueprint for the creation of an Aids-free generation.

THE WHITE HOUSE

WORLD AIDS DAY, 2012

BY THE PRESIDENT OF THE UNITED STATES OF AMERICA

A PROCLAMATION

 

On World AIDS Day, more than 30 years after the first cases of this tragic illness were reported, we join the global community once more in standing with the millions of people who live with HIV/AIDS worldwide. We also recommit to preventing the spread of this disease, fighting the stigma associated with infection, and ending this pandemic once and for all.

 

In 2010, my Administration released the National HIV/AIDS Strategy, our Nation's first comprehensive plan to fight the domestic epidemic. The Strategy aims to reduce new infections, increase access to care, reduce health disparities, and achieve a more coordinated national response to HIV/AIDS here in the United States. To meet these goals, we are advancing HIV/AIDS education; connecting stakeholders throughout the public, private, and non-profit sectors; and investing in promising research that can improve clinical outcomes and reduce the risk of transmission. Moving forward, we must continue to focus on populations with the highest HIV disparities -- including gay men, and African American and Latino communities -- and scale up effective, evidence-based interventions to prevent and treat HIV. We are also implementing the Affordable Care Act, which has expanded access to HIV testing and will ensure that all Americans, including those living with HIV/AIDS, have access to health insurance beginning in 2014.

 

These actions are bringing us closer to an AIDS-free generation at home and abroad -- a goal that, while ambitious, is within sight. Through the President's Emergency Plan for AIDS Relief (PEPFAR), we are on track to meet the HIV prevention and treatment targets I set last year. We are working with partners at home and abroad to reduce new infections in adults, help people with HIV/AIDS live longer, prevent mother-to-child transmission, and support the global effort to eliminate new infections in children by 2015. And thanks to bipartisan action to lift the entry ban on persons living with HIV, we were proud to welcome leaders from around the world to the 19th International AIDS Conference in Washington, D.C.

 

Creating an AIDS-free generation is a shared responsibility. It requires commitment from partner countries, coupled with support from donors, civil society, people living with HIV, faith-based organizations, the private sector, foundations, and multilateral institutions. We stand at a tipping point in the fight against HIV/AIDS, and working together, we can realize our historic opportunity to bring that fight to an end.

 

Today, we reflect on the strides we have taken toward overcoming HIV/AIDS, honor those who have made our progress possible, and keep in our thoughts all those who have known the devastating consequences of this illness. The road toward an AIDS-free generation is long -- but as we mark this important observance, let us also remember that if we move forward every day with the same passion, persistence, and drive that has brought us this far, we can reach our goal. We can beat this disease. On World AIDS Day, in memory of those no longer with us and in solidarity with all who carry on the fight, let us pledge to make that vision a reality.

 

NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States do hereby proclaim December 1, 2012, as World AIDS Day. I urge the Governors of the States and the Commonwealth of Puerto Rico, officials of the other territories subject to the jurisdiction of the United States, and the American people to join me in appropriate activities to remember those who have lost their lives to AIDS and to provide support and comfort to those living with this disease.

 

IN WITNESS WHEREOF, I have hereunto set my hand this twenty-ninth day of November, in the year of our Lord two thousand twelve, and of the Independence of the United States of America the two hundred and thirty-seventh.

 

BARACK OBAMA

 

retrieved from allafrica.com

 

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

Fitness Tip of the Week - Incline Walking

If you are walking indoors on a treadmill, crank up the incline, at least 3-6%. It mimics more natural elements of the outdoors and engages leg muscles. A 0% incline allows the belt to do much of the work for you. So you would really cheat yourself our of cardio and strength training. Incline walking also encourages arm swings! Goodbye waving jelly...hello Michelle Obama! Walk up...you life may depend on it!

Web captured photo, Jillian Michaels, superstar fitness expert

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

HAPPY BIRTHDAY ANGEL ROSE!

Happy birthday to you! Happy birthday to you! Happy birthday to our angel Rose! Happy Birthday to you! Join us in celebrating RMD day! It's Rosa M. Douglas's birthday and we celebrate her today and everyday! We miss and love her so much, but her legacy lives on through us and this organization! Consider making a birthday donation in her honor! RMDSF, PO Box 88, Chester SC 29706.

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.