Robin Roberts honored with Arthur Ashe Courage Award at the ESPYs

robinroberts

Last night Robin Roberts received the Arthur Ashe ESPY award for COURAGE.

Full of Beauty, Grace, and Courage she imparted into each of us that,
When Fear Knocks Let Faith Answer the Door“.

CONGRATULATIONS ROBIN!!!!!

We Love and Thank You for being a demonstration of Courage in Motion!!!!

Single Ladies on Valentine…

Single on Valentine…Here are a few ways to LOVE yourself as suggested by Tonya Pendleton of Black America Web:

Go out with the girls…..enjoy singles events or somewhere to have fun!  The idea is to go out and have a good time that is not based around finding someone but just having fun.

Send Yourself Flowers…Your secret admirer is you!

Pamper Yourself…Go get your hair done, or get a mani/pedicure.  Take a nice, long, hot bubble bath. Play some music that makes you feel empowered and remember that taking time for yourself, especially if you have children, is essential for you and your family’s well-being..

Spend time with Loved Ones…A Valentine doesn’t have to be a man. It could be your kids or your favorite niece or your mom or dad.

Avoid Envy…Instead, find a couple to be your mentor, whether they know it or not. You attract what you are, so improving yourself is one of many good ways to find the relationship you desire.

Get Ready for Love…Rid yourself of any anger and hurt from previous relationships.  Love starts with you!

Happy Valentines Day Ladies….

roses

Spellman forgoes Athletics for Health and Wellness

Spelman College, here in Atlanta, has elected to discontinue its athletics program in favor of an improved fitness facility and wellness program.  In speaking with the AJC, Dr. Beverly Tatum, President of Spelman, said “When I was looking at the decision, it wasn’t being driven by the cost as much as the benefit. With $1 million, 80 student-athletes are benefiting, or should we invest in a wellness program that would touch every student’s life?”

Dr. Tatum is more concerned with the students’ health and the responsibility to help. She said “one out of every two students has high blood pressure, Type 2 diabetes or is obese.” I have been to funerals of young alums who were not taking care of themselves,” she said, “and I believe we can change that pattern not only for them but for the broader community.”

The Division III school has been part of the Great South Athletic Conference in seven sports, including basketball, softball and tennis. Tatum said the school was sending a letter to the NCAA saying the Spelman would be withdrawing from the conference and would no longer have an athletics program. Instead, the school plans to expand wellness programs and renovate it’s fitness facilities.

“We are trying to meet students where they are in terms of their interest, but also helping them understand that the elements of wellness … are the kinds of things that are going to help them avoid the kinds of illnesses that are killing African-American women far too early,” Tatum said.

The Power of Self Care!

EW has dedicated the month of October to Self Care for Women. We’ve discussed domestic violence prevention, holistic health, nutrition and also healthy lifestyles and diets.  Now let’s talk about one of the most important things we, as women, can do for ourselves yet one of the easiest things we seem to forget – Self Care.  There is something in the psyche of a woman; there is something about the way God made us that instinctively causes most of us to put the needs of everyone else before that of our own.  Women are natural nurturers – it’s a beautiful thing!

What happens though when we continue pouring out and are never poured into?  Now that ladies, is definitely not a beautiful thing!  We can’t care for, help or nurture others until we do that for ourselves.  To borrow a phrase from Dr. Cindy Trimm, “Fill your own cup first and then refresh others from the overflow.”  Hence – Self Care.  I love the way the Fort Garry Women’s Resource Centre defines these two words:  Self Care is provided ‘for you, by you.’  It’s about identifying your own needs and taking steps to meet them.  It is taking the time to do some of the activities that nurture you.  Self Care is about taking proper care of yourself and treating yourself as kindly as you treat others.

Jennifer Synder of the APA, reminds us that women need to nurture themselves emotionally, physically, spiritually and mentally(not necessarily in that order).  Studies have shown that women who exercise regularly, eat right, get sufficient sleep and find satisfaction in their work and personal lives have less depression, anxiety and illnesses. Jennifer offers suggestions for better Self Care:

Boost your vim and vigor
Pamper yourself
Treat yourself with respect and compassion
Expand your mind – delaying the aging process
Spend quality time with loved ones
Don’t expect to be a superwoman
Get organized
Communicate your thoughts
Make time for simple pleasures

                                                                                                     Read further at : Now Not Later

Challenge yourselves ladies…take some time for you, dare to do something for yourself.  Read a book, listen to music, take a relaxing walk or a nice drive. It doesn’t have to be about spending a lot of money all the time. Although, if you are able, a big treat once or twice a year wouldn’t hurt!

In the words of First Lady Obama, “We need to do a better job of putting ourselves higher on our own ‘to do’ list.”

Finding Balance Through Self-Care

Finding Balance Through Self- Care

By Dhana Blissett
Blissful For Life

 

Today we live in a society where we are constantly required to multitask. We are always trying to find a balance somewhere between managing our households, jobs, finances, and personal lives with all the other life stressors and pressures that are placed upon us.  Unfortunately for many of us, in the midst of all this taking care of everything and everyone else, we somehow forget to take care of ourselves. This lack of self-care typically begins with inadequate rest, little or no physical activity and nutritionally imbalanced meals. It leads to fatigue, lack of concentration, headaches, stress and ultimately compromised immune systems leading to illness.

Just as we invest in property, stocks and bonds and expect a return on our investments; we must invest in self- care expecting a strong return. Indeed, self-care is one of the best investments that we can or will ever make in our lifetime.  We all have heard the saying, “your health is your wealth.”  Think about it, if we are broken down, lacking energy, and sickly, we cannot enjoy the fruit of our labors now or in our golden years. But, with a little planning and organization, we all can do better to enhance our physical, mental, and emotional well-being. Check out my top three picks for creating a better return on this most precious investment: you!

  1. Maximize your nutrition. By now we all know that the Standard  American Diet (SAD) is comprised primarily of highly refined  carbohydrates, processed foods, and empty liquid calories. This diet is      also lacking in plant-based foods such as fruit and vegetables, which are  packed with vitamins and fiber.  Unfortunately, this way of eating does not support a healthy lifestyle.

One simple strategy that we can use to improve the nutrition of our body is to maximize our food choices.  What exactly does this mean? Well we do this all the time when we shop for cars, homes, or even clothes.  When it comes to food it means getting the best nutrition for the calories that we consume. So, let’s say we have two people and they each are given a budget of 500 calories.  One individual decides that they will grab a Big and Tasty sandwich from the fast food drive thru.  The other individual decides to prepare a light meal of baked fish, steamed vegetables, and brown rice.

Obviously the second individual maximized their nutrition because of their food choice. They were able to take in so much more nutrients including fiber, vitamin A, and vitamin C with less total fat. On the other hand, the sandwich provided a processed meal high in salt, total fat and saturated fat.  Here is another example. Using dark leafy green romaine lettuce in place of white iceberg lettuce is a maximizing food choice. Did you know that romaine lettuce has 100% of the daily requirement for vitamin A and C in comparison to iceberg, which has only 9% vitamin A and 4% vitamin C?  Can you think of specific ways that you can maximize your food choices?

  1. Fit in physical activity. Many individuals are in the      mindset that we only need to engage in physical fitness for weight      reduction. This could not be further from the truth. I can’t tell you how      many times someone shared with me how they were on a physical fitness kick      to lose 30 pounds just in time for their high school reunion. Physical      activity has many benefits including stress relief, strengthening the body      and heart, and improving blood sugar levels in diabetics. Did you know      that aerobic activity increases the levels of good cholesterol in the body      and carries away the bad cholesterol that contributes to heart disease?  

One common barrier that many people face in regards to fitting in physical activity is lack of time.  We need to simply make it a priority. Planning our week ahead and selecting the days and times when we can fit activity in is a great way to start. Make an appointment with yourself and write it in your date book along with the other important appointments that you make.

In order to be successful we first must choose an activity that we enjoy and get moving. If you are unable to do 30 or 45 minutes at a time, fit in 15 minutes at a higher level of intensity or accumulate more minutes throughout day.  Something as simple as putting some music on and dancing around the house is an opportunity to increase the heart rate, elevate mood, and burn a few hundred calories. The Centers for Disease Control recommends that we take 10,000 steps daily for physical fitness. That is the equivalent of about 5 miles of walking depending on the individual. How many steps did you take today?

  1. Make sure to get an adequate amount of  rest.

Have you noticed a difference in your mood when you receive an adequate amount of sleep the night before? You get up early enough to have a healthy balanced breakfast, have 10 minutes to spare on your drive to work and your day goes smoothly. Rest is so essential for our health and well-being. It is the time when the body repairs itself. How much sleep is enough? Well, everyone is unique. We should listen to our body, as it will let us know if we are getting enough rest.

Here are a few tips to consider.  Try to make it a point to complete your evening activities by a certain time. Start your pre-sleep ritual with a nice warm bath or shower by candlelight or sip on a cup of chamomile tea. Even playing some soothing nature sounds can be a part of the ritual. Try to keep your bedroom clutter-free and remove any forms of light. Did you know that to sleep in complete darkness is to ensure the best possible sleep? Light actually decreases production of the sleep hormone melatonin, which is responsible for the regulation of our circadian rhythms.  In fact, some experts feel that even household appliances present in the bedroom disrupt our sleep cycle. They even suggest not turning on the light when going to the bathroom in the middle of the night. Think about ways that you can enhance your pre-sleep ritual and ultimately improve the quality of your sleep.

Remember, you are the key to your health and well-being. It all starts with you.  When you start rattling off the excuses as to why you don’t eat properly, engage in regular physical fitness or get enough rest ach night, remember we either pay now or later.  Make the investment in your health starting today and the returns will be well worth the effort.

September is National Prostate Cancer Awareness Month

Presidential Proclamation — National Prostate Cancer Awareness Month, 2012

On the 31st of August 2012 a proclamation was signed by President Barak Obama proclaiming September as Prostate Cancer Awareness Month. 

Many are not aware, but prostate cancer is among the most common cancers for men living in the United States.  Despite the progress we have made with the disease, prostate cancer continues to take a devastating toll on thousands of lives every year.

Today, we join in the memory of those who have loss their lives to this disease.  In addition, we call on you to join in the health and welfare of the men in your life – fathers, brothers, uncles, friends – by encouraging them to know the signs and get prostate exams.  As we know with any disease, early detection is the key.

For more information on the warning signs of this disease, we encourage you to visit  www.Cancer.gov.

September 2012, National Ovarian Cancer Awareness Month

Ovarian cancer affects the lives of far too many women every year, and the tragedy it leaves in its wake reverberates in communities across our country.  This month, we stand with all those who have known the pain of ovarian cancer, and we rededicate ourselves to the pursuit of new and better ways to prevent, detect, and treat this devastating disease.
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 September 2012 as National Ovarian Cancer Awareness Month.  I call upon citizens, government agencies, organizations, health care providers, and research institutions to raise ovarian cancer awareness and continue helping Americans live longer, healthier lives.  I also urge women across our country to talk to their health care providers and learn more about this disease.