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
Eating healthy, nutritious meals often calls for improvising. With the holidays fast approaching, chances are, you will have a few pot-luck suppers on your calendar. Yesterday I pulled out a couple of the "old favorites"---a casserole recipe from my Grandmother that my Mom often makes for family gatherings. I am making it for a get-together with friends this week, so today I made my list and went to the grocery store. I picked up the bag of stuffing mix we always use and remembered to flip it over to read the ingredient list. Of course. Partially-hydrogenated oil. I know I've written about this often, but I think it is of the utmost importance to be aware. I stood in the aisle thoughtfully holding the bag then reasoned I was making this for friends and didn't want to compromise the taste I'd always known.
However, after finishing the rest of my shopping and heading towards the check-out line, I realized I could not in good conscience force partially-hydrogenated oil on my friends no matter how small the amount. I put it back and grabbed a box of organic thyme and poppy seed crackers as the substitute. Basically, the stuffing mixture adds a bit of crunch sprinkled on top of the casserole. I decided the crackers crumbled would serve the same purpose. I feel good about my improvisation and plan to continue making these changes throughout the holidays. I feel a lot better about indulging on a cheesy casserole if I know it doesn't have anything unnatural or harmful in it*maybe a few more calories but nothing I can't burn off.
-Meg Milne, Director of the Healthy South Carolina Challenge
Physical Activity
Shorter days make it more difficult for many people to get outside and exercise. Studies have shown shorter days can also lead to mild depression. I've written about the link between physical activity and depression before, so I say, the winter calls for even more exercise! Since the sun rises around 6:30am, many people can still get outside and get moving with some daylight. For others this may be the time to join an evening class at a local gym. Depending on the safety and availability of sidewalks in your neighborhood walking or running with a partner might be a safe option even if it is dark. And don't forget to make use of your lunch breaks when possible. With our mild winters, walking at lunch can be very pleasant. Find ways to fight feeling moody and gaining those holiday pounds by staying pro-active with your exercise routine. There are countless videos you can try at home and if you'd rather watch television while exercising, look up a routine online. Even if you aren't getting the proper cardio work-out, you can still work on building muscle strength in your own living room. While I've heard great things about exercise balls and rubber exercise bands, you don't necessarily need any equipment to work on your strength. Crunches and push-ups done correctly can make a huge difference in your muscle tone as well as your mood. For example, yesterday, I decided to take a couple of minutes and do 100 crunches at work. This may not always be appropriate for you, but it certainly improved my mood, energy and motivation. Try to fit in exercise at odd times. These small steps can make for a healthier and happier you during the holidays.
-Meg Milne, Director of the Healthy South Carolina Challenge
Tobacco
Can I quit smoking without gaining weight? Weight gain is a common concern of smokers who are contemplating quitting. Some people even let this concern deter them from giving up the habit. But while it's true that many smokers put on weight when they quit, the gain is usually small. The average weight gain is only five pounds. Giving up smoking doesn't mean that you will automatically gain weight. Weight gain is not the direct result of quitting smoking. Instead, people usually gain weight when they quit because they start eating more. In essence, they are substituting one form of self-soothing or oral gratification for another. But weight gain can be avoided or minimized if smoking cessation is accompanied by a moderate increase in physical activity and a plan that incorporates alternative coping strategies. So eat a healthy diet, stay active, and don't let weight gain distract you from your main goal: quitting smoking.
-www.helpguide.org
