From the First Lady
Welcome to the Healthy South Carolina Challenge, a results-oriented initiative that we hope will motivate each of us to start making choices that can significantly improve our health and well-being.
We all benefit as South Carolinians if we not only join together and raise awareness of the need to live well, but if we each individually exercise regularly, maintain a healthy weight, eat right, and do not smoke.
By acknowledging the importance of personal accountability in our lifestyle choices, we can reduce the incidence and mortality of many chronic diseases currently impacting individuals and families in our state.
We look forward to celebrating the results that these healthy changes can bring to South Carolina!
Jenny Sanford
First Lady |
Mark Sanford
Governor |
The Healthy SC Challenge is an initiative of South Carolina First Lady Jenny Sanford and SCDHEC.
This Week's Healthy Tips
Nutrition
The Fourth of July is one of our nation's most distinguished holidays; it's a day to celebrate our independence and of course, it's a day to eat! Besides the traditional festivities including parades and marching bands, patriotic speeches and fireworks, in many ways the best part of the 4th are the picnics and barbeques. And what better way to celebrate our country than with a culinary salute to the beautiful colors of our nation's flag! In addition to the usual grilling fare, add tasty and healthful fruit and veggie treats in red, white and blue!
Every color of the rainbow offers a unique mix of nutrients that are important for good health, including antioxidants, fluid, fiber, vitamins, and minerals! In fact, the pigment that gives fruits and vegetables their bright, sunny colors is actually where many of the nutrients are found, which is why eating produce in the same color family provides a similar mix of nutrients! This means that menus never have to be boring, and no matter what favorites fall in each color of the rainbow, those nutrients will be there in each choice.
Make this a fun way to challenge guests to bring their favorite color combinations to the party! The table will look great, and many creative new ways to enjoy produce at festivities or on regular weekdays will be found! No matter the celebration or occasion, there is a produce in the color of the season that can be served. Guests will love it and it will help carry the theme - it's not just about colored plates anymore! Celebrate in style while providing necessary nutrients to everyone at the table.
Red Produce: The pigment in red produce helps showcase the nutrients that help with heart health, memory, and a reduced risk for cancer! Wash produce and be sure to eat the skins on everything from apples to red pepper for the most nutritional bang for the buck.
White/Tan Produce: It may seem odd to talk about white produce when the typical rule of thumb is the darker, more vibrant colors in both fruits and vegetables pack the most nutrition per serving. However, thinking in terms of art class, remember that white is actually all colors combined! Never fear, the palest in the salad bowl of produce choices still packs a nutritional punch! For example, cauliflower is a cruciferous vegetable with anticancer properties, while both white potatoes and bananas are packed with potassium which plays a role in maintaining a healthy heart and blood pressure!
Blue/Purple Produce: It's true that not many foods are naturally blue, but those that are happen to be some of the most antioxidant rich choices in produce. From helping to improve memory to healthy aging to helping reduce risk for major chronic diseases like heart disease, high blood pressure, and cancer, it's important to get the blues (on the menu) each week!
-www.fruitsandveggiesmorematters.org
Physical Activity
Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.
Here are some tips for exercise success:
* If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
* Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
* Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
* Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
* Use music to keep you entertained.
* Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
* Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
* Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
-www.americanheart.org
Tobacco
About half of all Americans who keep smoking will die because of the habit. Each year about 443,600 people in the United States die from illnesses related to tobacco use. Smoking cigarettes kills more Americans than alcohol, car accidents, suicide, AIDS, homicide, and illegal drugs combined.
Cigarette smoking accounts for at least 30% of all cancer deaths. It is a major cause of the following cancers:
* lung
* voice box (larynx)
* mouth (oral cavity)
* throat (pharynx)
* bladder
* the swallowing tube connected to the stomach (esophagus)
Smoking is also linked to the following cancers:
* pancreas
* cervix
* kidney
* stomach
* some types of leukemia
Smoking is responsible for about 87% of lung cancer deaths. Lung cancer is the leading cause of cancer death in both men and women, and is one of the most difficult cancers to treat. Lung cancer is a disease that can often be prevented.
-www.cancer.org
