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

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.

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!

Moving Things Right Along

You wouldn't think that exercise had anything to do with digestion. However, it is incredibly important. There are several exercises that can aid the digestion of food. Some of the following exercises will also help with flatulence (gas), bloating, and constipation. This month, as we celebrate women's health and nutrition, try these exercises to keep your body moving right along:

1.       Yoga

Yoga is an excellent series of exercises for digestion and constipation. Yoga moves such as twists and deep breathing allows the body to massage itself and push waste along the digestive tract.

2.       Brisk Walk

A brisk walk can relieve bloating and the “stuffed” feeling. Taking a short brisk walk after meals helps relieve these feelings as well as give your body an opportunity to process the foods eaten. Taking a brief walk is also a great way to avoid overeating. After eating a modest meal, drink a glass of water and go for a walk before thinking that you need a second helping.

3.       Abdominal exercises

Ab exercises are great for more than just trying to get that 6-pack. The pushes and pulls of abdominal exercises prepare the stomach and intestines for the day’s digestive activities. Try abdominal exercises first thing in the morning, on an empty stomach to best prepare for your day.

Exercise today...your life may depend on it.

PUMP IT UP!

According to the National Heart Lung and Blood Institute:

“Being physically active and eating fewer calories will help you lose weight and keep the weight off over time.

While people vary quite a bit in the amount of physical activity they need for weight control, many can maintain their weight by doing 150 to 300 minutes (2 ½ to 5 hours) a week of moderate-intensity activity such as brisk walking.

People who want to lose a large amount of weight (more than 5 percent of their body weight)—and people who want to keep off the weight that they’ve lost—may need to be physically active for more than 300 minutes of moderate-intensity activity each week.” (www.nhlbi.nih.gov)

Specifics about types of exercises:

Cardiovascular, aerobic, exercises are best. These exercises include: walking, jogging, jumping rope, cycling, skating, low-impact aerobics, water aerobics. They are steady activities that use large muscle groups. They strengthen your lungs and heart and improve the movement of oxygen.

Stretching and yoga exercises help prevent injury and muscle strain. They help increase one’s range of motion and flexibility. These exercises also prepare the mind and body for more strenuous work. Since we know that anxiety, depression, worry, stress, and exhaustion can increase risk for heart disease, yoga and similar exercises that include stretching, slow movement, and meditation can help calm the mind, soothe the body, and increase the mood.

Get moving…your life may depend on it.

What does it mean to be a BAG Lady?

Our BAG Lady theme suggests that we all are gems, we just have to convince ourselves of it. We have to find the value in ourselves so that we can live better lives.  Using http://www.freedictionary.com/, we have defined BAG Lady in parts. The collective of the definitions sums up our purpose and goal for the BAG Lady Notebook and the BAG Lady series toward living well and healthily. Just as women have many concerns and carry lots of bags, these definitions have lots of meanings and is not always so easily defined. We want to help you make it easier...

Be is a state. It means "to exist in actuality; have life or reality."  Using the word be in varied senses allows us to better understand, identify, and demonstrate our worth. It transcends perceptions of others, it is your reality.  Being a gem is mental, spiritual, and physical.

A is the first letter of the English alphabet. Therefore, it shows significance of being first and usually having a high or the highest rank. In addition to quality, it denotes quantity. A is also singular, meaning one.  So, it is up to you and you alone to decide what kind of life you want to live and commit to achieving it. You must focus on how you can provide the best life for yourself. Grade yourself right now and see if you can raise that score to an A+!

Gems are precious and semi-precious jewels, stones, and metals that are usually high in value.  At http://www.freedictionary.com/, gem is defined as "a pearl or mineral that has been cut and polished for use as an ornament,…something that is valued for its beauty or perfection, [or]…a beloved or highly prized person." Oftentimes great advice are also called "pearls of wisdom" or "little gems of wisdom." At RMDSF, we hope that we can inspire you to see and treat yourselves as gems and live your best life. We provide "gems of wisdom" to help you along the way, but the rest is up to you. Show your sparkle!

Lady is more than a gender specification. We use the word lady over all other synonyms for female because it denotes class and refinement. According to the dictionary, lady means "a well mannered and considerate woman with high standards…regarded as proper and virtuous."  It can be used for women and girls. At RMDSF, we focus on women because they are usually the caretakers of their world: family, church, community, etc. We want you to approach your lives with the same consideration and high standards that you have for others.

It is important for women to remember to honor themselves. We honor you. We appreciate you. We want to see your sparkle…BAG Ladies!

Welcome to the BAG Lady Notebook

Welcome! Welcome! Welcome to the BAG Lady Notebook. For sometime, friends and supporters of the Rosa M. Douglas Scholarship Foundation has asked for information, guidance, and ideas on how to best get started or stay focused on a healthier lifestyle. We started sending out emails and text messages which led to "THE LIST" on our Facebook page. It has been great sharing information between and among regular women about their wellness concerns. 

Our hope for this blog is that it will be a bit different than most wellness or healthy living blogs. Instead of commandments and directives, we want it to be more interactive among its members. We believe that sharing our goals, failures and triumphs will only inspire others on their journey. We will disseminate tips and information, but we would also like to answer questions you may have. We will have guest bloggers, including professionals in the health field as well as those on the journey. We look forward to our open discussion. Take this time for yourself...your life depends on it!