🏃‍ National Women's Health And Fitness Day 🏃‍

12 Ways to celebrate National Women's Health & Fitness Day

Wednesday is National Women’s Health & Fitness Day, a nation-wide effort to focus attention on the importance of regular exercise and healthy living for women. There will be local events all over the country, from  a talk on healthy aging by a doctor in Michigan to free Kettlebell demos and Zumba classes. Feel free to throw your own celebration with these good-for-you healthy moves:

1. Try a new sport. Spinning in the pool? Why not? Mixing up your workout can be good for your bod.

2. Get your thyroid checked.  A sluggish or hyperactive thyroid can wreak havoc on your concentration, mood, and weight—-and can go undetected for years.

3. Eat some superfoods! You may not be Superwoman (well not every day), but you can eat superfoods. We’re talking broccoli, apples, turnips—-and lots of other good stuff you can find at your local farmer’s market. Try superfoods that can help you lose weight, fight colds, boost your heart health, and even live longer.

4. Take a nap. You know it’s good for you, so here's how to power-nap like a pro. New research is shedding light on the health benefits of sleep, which is good for your heart, mind, weight, and more.

 

5. Ask a friend to work out. Not only will exercising be more fun, but research has shown that working out with a pal can help you stay motivated and lose more weight than those who go solo.

6. Give yourself a healthy beauty treatment. Try these DIY food facials or find out how to check yourself for skin cancer.

7. Eat for your bones. A healthy diet can go a long way towards helping you get enough calciumand vitamin D to keep your bones healthy and strong.

8. Stay hydrated. Not a fan of the 8-glasses-of-water-a-day rule? Try these 15 juicy, water-filled foods.

9. Toast up some squash seeds! Chock full of nutrients and crunch, these little seeds will become a healthy addiction. Here's how to toast squash seeds, which are rich in iron, fiber and zinc.

10. Rub out stress with a massage. While a little bit of stress is fine for the body, prolonged stresscan take a toll on your body, including weight gain, hair loss, and blood sugar swings.

11. Give your back a break. Try lightening up your bag, or making other changes to help your back. And don't forget to add back-strengthening moves to your workout to stop problems before they get started.

 

12. Eat some chocolate. May we suggest these chocolate ricotta muffins? Not only does chocolate (the dark kind) have all sorts of health benefits, letting yourself savor the foods that give you pleasure is one of the healthiest things a woman can do.

 

 

 

 

 

HAPPY WOMEN'S HEALTH & FITNESS DAY FROM

ETA SIGMA DELTA SL SORORITY

 

 

 

Blogger: Egypt A. Assanti

{aka} Big Sister Southern - ESD Baroness

💖 National Step Family Day 💖

Saturday, September 16 is National Stepfamily Day. According to the U.S. Census, over 50 percent of U.S. families are remarried or re-coupled. More than 1,300 new blended families form every day. And 50 percent of the 60 million children under the age of 13 currently live with one biological parent and that parent’s current partner.

 

T💖Saturday, September 16 is National Stepfamily Day. According to the U.S. Divorced or separating parents learn communication and parenting strategies in co-parenting group sessions that I facilitate. They also work out parenting agreements about how they will jointly parent their children now that they no longer live together. Many times there are stepparents involved. To help remind Censushat they no longer live together. Many times there are stepparents involved. To help remind 

group members to remain non-judgmental, we often say, “Kids don’t come with parenting manuals.”  If that axiom holds true in most cases, it is certainly true that “Kids don’t come with step-parenting manuals,” either.  Step-parenting can be a lonely road. The stepparents in our groups are quick to support each other.

The collective wisdom from the experience of generous stepparents and adult stepchildren in our groups follows.

Understand that your stepchild may be grieving about the divorce of her biological parents or your remarriage.

The child may target the stepparent with that grief. Grief takes many forms and can have many repetitive cycles. Laurie* shares, “I have a stepmom whose presence in my life has been an immeasurable blessing. We went through many painful times, especially when I was little, and she was often an unfair scapegoat and dumping ground for my disappointments. We got through it, part of a stepfamily can be really challenging, you’re coming into a place with people that weren’t part of your family before, and suddenly they’re uncles, sisters, brothers, even parents to you. How confusing must it be for people who yesterday weren’t related at all to suddenly be considered your siblings? That being said, growing up with a Stepfamily can be really rewarding, especially when everybody works together to overcome the challenges and create an amazing blended family.

 

As a couple, decide who disciplines.

Most teenagers will only respond to discipline by the biological parent whereas younger children may be receptive to the discipline of the stepparent. Be cautious about speaking for the other parent. Monica says, “Let the biological parent be the rule enforcer.” Stepparents may find that life flows more smoothly when the biological parent is the disciplinarian because that parent has known the child longer and has the reference point of how the previous household used to discipline.

Love your step child. Time is how a child measures love.

Be as generous as you can with your time and energy.  Listen a lot. Then listen some more. Cook family meals together. Learn about their interests, but not in an effort to win them over. Kids will read fake or forced interest as manipulation. Learn about their interests because you genuinely care about them. Be generous, not petty.  Ann says, “I wish I had been less selfish when my stepdaughter was young. I wish I had given to her more freely. At the end of the day, regardless of what the divorce decree says, who really cares if we were the ones buying the shoes or school clothes.”

Sandee may have summarized it best.  “The reality is, you love your spouse by loving his or her children. They don’t have to do anything to earn that love. It just is. Isn’t that the bedrock of all parenting anyway? Unconditional love.”

 

Take care of your own needs.

You cannot give what you don’t have. Taking time for yourself to recharge your batteries in healthy, nurturing ways is critical to giving all you can to your new blended family. Just as parents of young children must guard against burn out, step parents must do the same.

Raul shares that he sometimes runs errands by himself and listens to inspiring music in order to recharge his battery on the run. He comes back with a better attitude ready to listen to his stepchildren. “I also try to maintain my friendships by playing softball or watching a game with friends.”

Joe says, “My wife and I are careful to make time for each other. We have date nights or even date lunches. We meet during the day for our lunch hour away from our jobs and evening homework chores to talk as adults.”

 

Blending a family takes time.

Rome wasn’t built in a day. Many experts believe it takes approximately five years to blend a stepfamily. David L. Brasher, BCSW, a family therapist, says, “If you decide to be a stepparent, be sure to attend to the needs of your own children also.” Above all, be patient with yourself, your spouse and all the children.

There are many helpful resources for stepparents. Sometimes a counselor, pastor or family therapist can lend perspective to the process of blending a family. There are also support groups.  A few websites that are readily accessible and helpful to step parenting immediately are:  www.RemarriageSuccess.com, www.stepfamily.org and www.helpguide.org/mental/blended_families_stepfamilies.htm.

Sally shares, “I don’t know if I am a successful stepparent. I just know, my adult step children come home for the holidays and bring their children to visit me and their Grandpa. The grandkids even call me, Grandma!”

 

Blog done by:  Egypt A. Assanti {aka} Big Sister Heat of Eta Sigma Delta SL Sorority

~ Polycystic Ovarian Syndrome Awareness Month ~

Before getting into the facts about what PCOS is let me just tell you a little facts about me. When I found out I had PCOS, I was pregnant and was having a lot of different issues in my pregnancy starting with my hormone levels, to bleeding at a lot of different points in my pregnancy, to high blood pressure to ending up with preeclampsia. During this time test was done on me and I found out I had PCOS - Polycystic Ovarian Syndrome and of course I had no idea what it was except that it was something that was causing problems during my pregnancy. I really did not get the gist of it until after I had my son. Mostly all of the symptoms listed below I had and it is no fun living with this. A lot of people do not know about this and the fact of how many women actually suffers from it. I chose to do this blog because it represents me and I had a chance to give my voice on it and to educate other women. I wear teal for me because I will continue to fight it. 

What is PCOS?

Polycystic (pah-lee-SIS-tik) ovarian syndrome (PCOS) is a health problem that can affect a woman's:

• Menstrual cycle
• Ability to have children
• Hormones
• Heart
• Blood vessels
• Appearance

With PCOS, women typically have:

• High levels of androgens (AN-druh-junz). These are sometimes called male hormones, though females also make them.
• Missed or irregular periods (monthly bleeding)
• Many small cysts (sists) (fluid-filled sacs) in their ovaries

What is the cause of PCOS?

The cause of PCOS is unknown. But most experts think that several factors, including genetics, could play a role. Women with PCOS are more likely to have a mother or sister with PCOS.

A main underlying problem with PCOS is a hormonal imbalance. In women with PCOS, the ovaries make more androgens than normal. Androgens are male hormones that females also make. High levels of these hormones affect the development and release of eggs during ovulation.

Researchers also think insulin may be linked to PCOS. Insulin is a hormone that controls the change of sugar, starches, and other food into energy for the body to use or store. Many women with PCOS have too much insulin in their bodies because they have problems using it. Excess insulin appears to increase production of androgen. High androgen levels can lead to:

• Acne
• Excessive hair growth
• Weight gain
• Problems with ovulation

Want to know if you possibly have PCOS? Check out the symptoms

The symptoms of PCOS can vary from woman to woman. Some of the symptoms of PCOS include:

• Infertility (not able to get pregnant) because of not ovulating. In fact, PCOS is the most common cause of female infertility 
• Infrequent, absent, and/or irregular menstrual periods
• Hirsutism (HER-suh-tiz-um) — increased hair growth on the face, chest, stomach, back, thumbs, or toes
• Cysts on the ovaries
• Acne, oily skin, or dandruff
• Weight gain or obesity, usually with extra weight around the waist
• Male-pattern baldness or thinning hair
• Patches of skin on the neck, arms, breasts, or thighs that are thick and dark brown or black
• Skin tags — excess flaps of skin in the armpits or neck area
• Pelvic pain
• Anxiety or depression
• Sleep apnea — when breathing stops for short periods of time while asleep

How can you get tested?

There is no single test to diagnose PCOS. Your doctor will take the following steps to find out if you have PCOS or if something else is causing your symptoms.

• Medical history. Your doctor will ask about your menstrual periods, weight changes, and other symptoms.
• Physical exam. Your doctor will want to measure your blood pressure, body mass index (BMI), and waist size. He or she also will check the areas of increased hair growth. You should try to allow the natural hair to grow for a few days before the visit.
• Pelvic exam. Your doctor might want to check to see if your ovaries are enlarged or swollen by the increased number of small cysts.
• Blood tests. Your doctor may check the androgen hormone and glucose (sugar) levels in your blood.
• Vaginal ultrasound (sonogram). Your doctor may perform a test that uses sound waves to take pictures of the pelvic area. It might be used to examine your ovaries for cysts and check the endometrium (en-do-MEE-tree-uhm) (lining of the womb). This lining may become thicker if your periods are not regular.

What are some risks with having PCOS?

Women with PCOS have greater chances of developing several serious health conditions, including life-threatening diseases. Recent studies found that:

• More than 50 percent of women with PCOS will have diabetes or pre-diabetes (impaired glucose tolerance) before the age of 40.
• The risk of heart attack is 4 to 7 times higher in women with PCOS than women of the same age without PCOS.
• Women with PCOS are at greater risk of having high blood pressure.
• Women with PCOS have high levels of LDL (bad) cholesterol and low levels of HDL (good) cholesterol.
• Women with PCOS can develop sleep apnea. This is when breathing stops for short periods of time during sleep.

Women with PCOS may also develop anxiety and depression. It is important to talk to your doctor about treatment for these mental health conditions.

Women with PCOS are also at risk for endometrial cancer. Irregular menstrual periods and the lack of ovulation cause women to produce the hormone estrogen, but not the hormone progesterone. Progesterone causes the endometrium (lining of the womb) to shed each month as a menstrual period. Without progesterone, the endometrium becomes thick, which can cause heavy or irregular bleeding. Over time, this can lead to endometrial hyperplasia, when the lining grows too much, and cancer.

Get educated and get informed.

Signing out

Destiny Davis aka Big Sister On Point

http://www.pcosaa.org/pcos-overview/

Sickle Cell Disease Awareness Month

This is a month that is dear to me but before we go into that, it's just explain to everyone just exactly what is Sickle Cell Disease, who it affects and why is it so important that we try to help to find some kind of solution or cure.

What is Sickle Cell Disease (SCD)?
Sickle cell disease (SCD) is a condition that affects people around the world. Due to the serious health problems associated with SCD there is a need to know more about the disease.

Among those with SCD, their red blood cells become hard and sticky and look like a C-shaped farm tool called a "sickle". The sickle-shaped cells die early, which causes a constant shortage of red blood cells. When a person doesn't have enough red blood cells, they have a condition called anemia. Also, when these misshaped blood cells travel through small blood vessels, they can get stuck and clog the blood flow. Whenever this happens, it results in severe pain and organ damage and can cause serious infections.

People with SCD can live productive lives and enjoy most of the activities that people without SCD do. These are some things that people with SCD can do to stay as healthy as possible:

• Get regular checkups. Regular health checkups with a primary care doctor can help prevent some serious problems.
• Prevent infections. Common illnesses, like influenza quickly can become dangerous for a child with SCD. The best defense is to take simple steps to help prevent infections. 
   
• Learn healthy habits.People with SCD should drink 8 to 10 glasses of water every day and eat healthy food. They also should try not to get too hot, too cold, or too tired.
• Look for clinical studies.New clinical research studies are happening all the time to find better treatments and, hopefully, a cure for SCD. People who take part in these studies might have access to new medicines and treatments.
• Get support. People with SCD should find a patient support group or other organization in the community that can provide information, assistance, and support.

However, there are also stages to this disease and those with the more severe stage find it hard to participate in everyday lives because going through Sickle Cell "Crisis" also cause organ damage and this also affects the person's quality of life.

How do you get it?

People who inherit one sickle cell gene and one normal gene have sickle cell trait (SCT). People with SCT usually do not have any of the symptoms of sickle cell disease (SCD), but they can pass the trait on to their children.

SCT is diagnosed with a simple blood test. People at risk of having SCT can talk with a doctor or health clinic about getting this test.

How Sickle Cell Trait is Inherited

• If both parents have SCT, there is a 50% (or 1 in 2) chance that any child of theirs also will have SCT, if the child inherits the sickle cell gene from one of the parents. Such children will not have symptoms of SCD, but they can pass SCT on to their children.

• If both parents have SCT, there is a 25% (or 1 in 4) chance that any child of theirs will have SCD. There is the same 25% (or 1 in 4) chance that the child will not have SCD or SCT.

-- Know your body especially before having children. Although I do not have the disease, I deal with this on a very regular basis due to someone in my family. This disease is lethal and very painful. It causes organ damage and failure and leads to death. I am being blunt because it's just that serious. 

If you know someone in your life with the disease then you understand what I am saying.

Every year Eta Sigma Delta does their annual Greek Homecoming which is a set of week long events, while this is fun it is also to serve for a very important cause, Sickle Cell Awareness. We raise money to donate in the hopes of one day they will find more effective ways to help our loved ones. Help in the cause... 

Signing off

Destiny Davis aka. Big Sister On Point

👶 Baby Safety Month 👶

Congratulations on your new baby. You're going to be a great parent, and we'll be right here with you so you're not alone.

First things first: Did you watch how the hospital nurses treated your new baby? If so, you noticed the way they pull and twist and stick and scrub. It makes you realize that these babies are not as delicate as you think. So don't worry about the little things. Babies are tough.

But learning about a few safety tips at each stage of your baby's development is a great way to ensure that your baby will grow up curious and active and safe.

September is National Baby Safety Month, sponsored annually by the Juvenile Products Manufacturers Association to educate parents and caregivers about keeping infants safe and healthy through their first years. As the month comes to a close, it’s a good time to brush up on top safety tips for your little one:

• In the kitchen: Kitchens are full of potential safety hazards, so it’s important to take extra precautions in this essential part of your home. Don’t hold your baby while cooking, and turn pot handles toward the back of the stove to prevent hot foods and liquids from being tipped over. Keep knives, heavy pots and breakable dishes out of reach, and stash garbage cans in locked cupboards or use cans with child-safe covers.
• In the nursery: The nursery should be a secure environment for your baby to learn and grow. Keep it safe by moving furniture away from windows to prevent babies from falling through the screen or becoming tangled in window cords. In the crib, always use a sheet that fits securely on the mattress. Make sure the mattress fits snugly within the crib to prevent your baby from slipping between the mattress and the side of the crib.

• Out and about: When you and your child are on the go, always use a car seat to arrive safely at your destination. Carefully follow all of the car seat manufacturer’s instructions when installing the seat in your vehicle. Prefer to walk? Always put your stroller in the locked position when putting your baby in the stroller or when remaining stationary. Place any other items you’re carrying, like your purse, in the storage space beneath the stroller seat, and do not hang heavy items off the back of the stroller — this could cause it to tip.

1. A firm mattress and fitted sheet are all you need for your baby’s crib. Remove blankets and toys.
2. Learn to use your child’s car seat the right way. Use this checklist to help. 
3. Make sure you have both a working smoke alarm and a carbon monoxide alarm on every level of your home, and in all sleeping areas. Test the alarms to make sure they work.
4. Place your baby’s crib and other furniture away from windows and blinds. Your baby is safer without any strings or cords within reach.
5. Set your water heater to 120F to avoid scalds.
6. Avoid soft bedding that might suffocate your baby, such as pillows, blankets, plush toys, and bumpers in the crib. Crib slats should be 2 3/8 inches apart or less so head can't get trapped. Keep baby's room at a moderate temperature and dress them in a way that they can't overheat. This also reduces the risk of SIDS.
7. More than 3,500 babies in the U.S. die suddenly and unexpectedly every year while sleeping, often due to sudden infant death syndrome (SIDS) or accidental deaths from suffocation or strangulation.
   In an effort to reduce the risk of all sleep-related infant deaths, the American Academy of Pediatrics' (AAP) updated policy statement and technical report includes new evidence that supports skin-to-skin care for newborn infants; addresses the use of bedside and in-bed sleepers; and adds to recommendations on how to create a safe sleep environment.

8. What You Can Do: Recommendations for Infant Sleep Safety

   • Until their first birthday, babies should sleep on their backs for all sleep times—for naps and at night. We know babies who sleep on their backs are much less likely to die of SIDS than babies who sleep on their stomachs or sides. The problem with the side position is that the baby can roll more easily onto the stomach. Some parents worry that babies will choke when on their backs, but the baby's airway anatomy and the gag reflex will keep that from happening. Even babies with gastroesophageal reflux (GERD) should sleep on their backs. 
   • Newborns should be placed skin-to-skin with their mother as soon after birth as possible, at least for the first hour. After that, or when the mother needs to sleep or cannot do skin-to-skin, babies should be placed on their backs in the bassinet.  While preemies may need to be on their stomachs temporarily while in the NICU due to breathing problems, they should be placed on their backs after the problems resolve, so that they can get used to being on their backs and before going home.
   • Some babies will roll onto their stomachs. You should always place your baby to sleep on the back, but if your baby is comfortable rolling both ways (back to tummy, tummy to back), then you do not have to return your baby to the back. However, be sure that there are no blankets, pillows, stuffed toys, or bumper pads around your baby, so that your baby does not roll into any of those items, which could cause blockage of air flow. 
   • If your baby falls asleep in a car seat, stroller, swing, infant carrier, or sling, you should move him or her to a firm sleep surface on his or her back as soon as possible. 
   • Use a firm sleep surface. A crib, bassinet, portable crib, or play yard that meets the safety standards of the Consumer Product Safety Commission (CPSC) is recommended along with a tight-fitting, firm mattress and fitted sheet designed for that particular product. Nothing else should be in the crib except for the baby. A firm surface is a hard surface; it should not indent when the baby is lying on it. Bedside sleepers that meet CPSC safety standards may be an option, but there are no published studies that have examined the safety of these products. In addition, some crib mattresses and sleep surfaces are advertised to reduce the risk of SIDS. There is no evidence that this is true, but parents can use these products if they meet CPSC safety standards. 
   • Room share—keep baby's sleep area in the same room where you sleep for the first 6 months or, ideally, for the first year. Place your baby's crib, bassinet, portable crib, or play yard in your bedroom, close to your bed. The AAP recommends room sharing because it can decrease the risk of SIDS by as much as 50% and is much safer than bed sharing. In addition, room sharing will make it easier for you to feed, comfort, and watch your baby. 
   • Only bring your baby into your bed to feed or comfort. Place your baby back in his or her own sleep space when you are ready to go to sleep. If there is any possibility that you might fall asleep, make sure there are no pillows, sheets, blankets, or any other items that could cover your baby's face, head, and neck, or overheat your baby. As soon as you wake up, be sure to move the baby to his or her own bed. 
   • Never place your baby to sleep on a couch, sofa, or armchair. This is an extremely dangerous place for your baby to sleep. 
   • Bed-sharing is not recommended for any babies. However, certain situations make bed-sharing even more dangerous. Therefore, you should not bed share with your baby if: 
   • Your baby is younger than 4 months old. 
   • Your baby was born prematurely or with low birth weight. 
   • You or any other person in the bed is a smoker (even if you do not smoke in bed). 
   • The mother of the baby smoked during pregnancy. 
   • You have taken any medicines or drugs that might make it harder for you to wake up. 
   • You drank any alcohol. 
   • You are not the baby's parent. 
   • The surface is soft, such as a waterbed, old mattress, sofa, couch, or armchair. 
   • There is soft bedding like pillows or blankets on the bed. 
   • Keep soft objects, loose bedding, or any objects that could increase the risk of entrapment, suffocation, or strangulation out of the baby's sleep area. These include pillows, quilts, comforters, sheepskins, blankets, toys, bumper pads or similar products that attach to crib slats or sides. If you are worried about your baby getting cold, you can use infant sleep clothing, such as a wearable blanket. In general, your baby should be dressed with only one layer more than you are wearing. 
   • It is fine to swaddle your baby. However, make sure that the baby is always on his or her back when swaddled. The swaddle should not be too tight or make it hard for the baby to breathe or move his or her hips. When your baby looks like he or she is trying to roll over, you should stop swaddling.Try giving a pacifier at nap time and bedtime. This helps reduce the risk of SIDS, even if it falls out after the baby is asleep. If you are breastfeeding, wait until breastfeeding is going well before offering a pacifier. This usually takes 2-3 weeks. If you are not breastfeeding your baby, you can start the pacifier whenever you like. It's OK if your baby doesn't want a pacifier. You can try offering again later, but some babies simply don't like them. If the pacifier falls out after your baby falls asleep, you don't have to put it back in.

                                 More tips on keeping your baby safe:

1. https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/A-Parents-Guide-to-Safe-Sleep.aspx
2. https://familydoctor.org/child-safety-keeping-your-home-safe-for-your-baby/

Blog by Egypt A. Assanti  {Eta Sigma Delta SL Sorority}