Blog #15

3). End of semester reflection- Of the topics and information that we have covered this semester in the course, what has been the most impactful or interesting?

I have enjoyed each topic discussed in this course because they have all shared insight and light on the many topics and issues that women face. But I would have to say that the topic discussed in this class that has had the most impact on my life would have to be the info discussed in chapter 9, which discusses nutrition, exercise, and weight management. All three of these issues have a great impact on women including myself. Body image, weight, and staying fit are all three issues that I can relate to on a very personal level. This chapter has shared some great information on how to turn those negatives in my life and make them into positives. After reading on this chapter I have learned which foods to stay away from and which foods I should eat more of, tips on working out and which types of exercise that I should incorporate into my weekly work out regimen, ways to help reduce my risk of weight gain, and how to lose weight. Since reading this chapter one of the new positive behaviors that I have incorporated in order to eat healthier is make a grocery list, and write down what I eat, and so far I have been able to limit my salt intake, reduce the amount of sugary drinks I have a week, and I eat out less often. I also try and eat more vegetables with lunch and dinner. I already eat plenty of fruit because I love fruit! Even though during the semester I began working out more regularly, I found out how important stretching, warming up, and cooling down is in a work out. Now I warm up by walking or jogging for about 5 minutes, then stretch, then exercise for 45 minutes, and use the last five to ten minutes of my workout to cool down before I stretch again afterwards. Lately, walking, jogging, and the elliptical machine have been my best friends. I do however need to incorporate some strength training into my work out so that I can develop more tone and definition. Lastly, I have been able to manage my weight through proper diet, and exercise. Since then my confidence in myself has gone way up, and I feel great which is more than I could ever ask for. Overall, I have been inspired and personally impacted from this particular chapter. There is no excuse from me to not be able to maintain adequate health, as well as maintain these changes. I am very fortunate to be able to have access to this information.

-Brittany LeBron

Blog #14 What can a woman do to reduce her risk of assault?

It is very upsetting to me that women are being victimized of assault at such high numbers. Unfortunately as humans we do not live in crime free, picture perfect world but instead we live in a world where women are the target of assault. As women we need to stand together and learn ways to prevent and reduce our risk of assault. Whether the assault is sexual, physical, emotional, or psychological it is still wrong. It is sad to think that we may all know of somebody who at one time who has been assaulted or a victim of violence. Supporting one another and reaching out to those who have no where to go should be our goal because at any time we could be put into this situation. The type of assault that I would like to discuss is sexual assault because women are becoming victims of this type of assault in such high numbers. It’s upsetting to know that men use sexual assault including rape to feel dominate and in control. It especially concerns me because as college student’s reports of sexual assault happening on college campuses are at staggering rates. The best thing that we can do as a woman is becoming aware and taking extra steps to prevent and reduce are risk of becoming somebody’s next target. I think the best thing we can do is become aware of our surroundings and remaining aware of areas that may be high risk areas and avoid going to those areas or if you must go, go with a group of people. Also, try not to single yourself out from a crowd and get to know the people you are with well especially if you are meeting someone new and look out for the warning signs including aggression, and temper. If you do decide to go out with or go on a date with somebody new try going out on a group date because unfortunately women make themselves more vulnerable when they single themselves out. If you decide to go out whether to a party, to a bar, on a date, etc. and drinking will be involved make sure you get your own drinks, cover them at all times, and never set them down. If you accidentally set your drink down get yourself a new drink, this will significantly reduce your risk of getting slipped a "date rape drug." Again, don't forget to go out with a group of people rather than alone!. Other ways to prevent our risk of sexual assault is to always carry your cell phone or even pepper spray with you when alone or walking to your car and always have your keys out and ready. Don’t forget to walk confidently because you reduce your risk of making yourself a target when you make these simple changes, as well as you prepare yourself for the “just in case” moments. Don’t forget to take advantage of asking a security guard or police officer on duty to walk you to your car if it’s is late at night, or a poorly lit area, or if you just feel more comfortable. Police officers and security guards are there to protect you and make you feel safer. Before I forget the #1 thing that I would suggest that is helpful not only to help reduce your risk of sexual assault but for all other unfortunate circumstances is to let someone you trust such as your parents, siblings, husbands, wives, girlfriends, boyfriends, friends, etc. where you will be because if something were to happen they can call for help or help get you out of a sticky situation. Also, prepare yourself mentally for what you would do if you were to be put into an uncompromising situation. Preparation is your biggest tool because nobody thinks that sexual assault would happen to them, unfortunately I bet women who have been victimized thought the same thing.  Remember, if you or someone you know has been a victim of assault that it is NOT your fault, and seek help for yourself and for all the other women who are victimized by these crimes.

-Brittany LeBron

Blog # 13 Is it better to put drug addicts in jail or to send them to mandatory drug treatment programs?

I think that it is important to send drug addicts into mandatory drug treatment programs. It is important for drug addicts to get the treatment they need otherwise they may be more prone to repeating these behaviors instead of trying to help themselves combat there drug addictions. I am not saying that drug addicts should avoid jail time but I am saying that drug addicts need to receive treatment either while in jail or prior to going to jail. I do think that drug addicts should still go to jail for breaking the law because if we gave them only mandatory drug treatments programs to attend then they would be avoiding the true reason for why they were put in jail in the first place. Laws are the laws and I believe in that if you break the laws then you should suffer the consequences otherwise we would have mass kayos in the world. Again, laws still need to be enforced but I also think that promoting treatment will reduce the amount of drug addicts and help keep them away from these behaviors. It is very unfortunate that people feel the need to partake in drugs as means to help cope and deal with life’s obstacles but everyone is entitled to receive help and I think that treatment will help those who may not help themselves. By sending drug addicts to jail as a form of punishment without providing help will only sends these drug addicted people back out into the world with a high  probability that they will pick back up this habit when they get out. I think that it is very important to help those who are unwilling to help themselves. For all we know drug addicts may want to receive help they just either don’t have the money to receive help, the transportation, or the courage to get help for themselves. Whether or not drug addicts want help or do not want help I think that it is our duty as a society to reduce the amount of people becoming addicted to drugs and getting them off the streets and giving them the help that they need first, then the punishment can follow. I bet if drug addicts sobered up and got the treatment they needed then they would think twice before engaging in those behaviors that got them sent to jail in the first place.

-Brittany LeBron

Blog #12 What can be done to reduce the stigma and shame that still surround mental illness?

It baffles me how people are so quick to judge one another when they themselves maybe going through the same thing such as mental illness. If everyone would just accept one another for both there good and there bad then we would accomplish a lot more and develop more satisfying relationships with one another. It saddens me that people are becoming more fearful of getting help or consoling in someone they know about depression or any type of mental illness due to fear of being ridiculed and labeled as “crazy” when in reality they too maybe going through the same thoughts and emotions you are going through. As a community, society, and as a nation we need to all stand together and learn to love and accept one another. We also need to self educate ourselves on the different types of mental illness including some such as: depression, mood disorders, dysthmia, and bipolar disorder just to name a few. I guarantee most of us at some point in our lives have or will have the “blues” at some point in time. We are all the same and should respect one another regardless of what someone is going through because at any given point in time that same person could be you. By educating one another about the signs and symptoms of the different mental illnesses that people struggle with will hopefully help them seek help and treatment. Besides educating one another about the signs and symptoms to look for our government should help make treatment more affordable and easier to access through health care plans and treatment facilities that are free or at little to no cost for patients who have little to no money to pay for treatment. Unfortunately many mental illnesses go untreated due to people being unable to pay for treatment as well as being unaware of where to seek help. Advertisement would be a great tool to use to help people feel more at ease. Advertisement would also be helpful for people to feel more comfortable and reassured that they are not alone in suffering from a mental illness. This would help the stigma and shame that many people associate mental illness with and help demolish these beliefs. I think of course self acceptance, community awareness, local treatment facilities, and little to no cost for treatment are all great ways to help reduce the stigma and shame associated with mental illness.

-Brittany LeBron

Blog #11 If everyone lived "with our future in mind", do you think that we would live differently?

I think that society tends to live in the moment rather than thinking about what's in store in the future. It is definitely difficult not to because as people we tend to get caught up in the moment but unfortunately some of the choices we make end up having some very serious consequences to them. If people thought more rationally and less emotionally then I think that we could combat a lot of the issues that we face especially with a lot of the illnesses, diseases, etc. that have becoming on the rise. Simple changes such as eating healthy, and working out regularly are just a couple of ways to implement healthy change. As a society if we stop and think about our future and ask ourselves where we see ourselves in the next ten, fifteen, even twenty years I bet each one of us has high goals and aspirations that we set for ourselves. Unfortunately a lot of kayos and unexpected situations will arise between now and then both as individuals, and as a whole in society. If everyone could look into the future and see what is store for them I think that everyone would have different behaviors and different habits for not only themselves but also for the way we behave towards other people. Everyone is not guaranteed a free bill of health but if someone who smokes develops lung cancer I bet that person would think twice before smoking. Another thing that I think people would think twice before doing would be buying the big house and nice car when they can’t really afford it, and spend money they really don’t have because soon all of these bills and unexpected costs may come arise with little to no warning. It’s great to live in the moment but as individuals and as a whole we need to think rationally and think about our future and prepare for that and with whatever else is in store for us. The best thing we can do for ourselves is to set high goals and hope for the best but in the mean time we need to be making good decisions for both our health and our sanity.

-Brittany LeBron

Blog # 10

#2 What factors can influence women to adopt healthier lifestyles and engage in preventative behaviors so as to reduce their risks of cardiovascular disease and cancer?

There are many factors that women are faced with that may increase their risk of cardiovascular disease and cancer. Some factors consist of family history, race, ethnicity, genetics, age, if a woman is obese or smokes, has diabetes,  has elevated cholesterol, hypertension, if a woman approaches menopause as well as after a woman goes through menopause, or if a woman has a sedentary  lifestyle. A lot of these health factors can be prevented with proper diet, exercise, and preventative care. Unfortunately there are some risk factors that a woman cannot change.  Risk factors such as being obese, having diabetes, hypertension, or who have elevated cholesterol can make changes to improve their health with exercise and healthy eating. Risk factors that are beyond a woman’s control are family history, genetics, ethnicity, age, and menopause. I know as women we wish we could alter these factors but unfortunately this is out of our control. The thing that we can do as women is be proactive and take the necessary care for ourselves because we are given only one life so we may as well make the best out of it. Cardiovascular disease and cancer goes far beyond prevention but as well as setting good health examples for our children, families, and communities. People learn best through example so if we set good health examples now then these behaviors will be adopted by our loved ones. As I have already mentioned eating healthy, working out regularly, and engaging in preventative care will help improve a woman’s life dramatically. Women who make these changes and stand by them decrease their risk of these diseases but are not given a free pass of never getting these diseases. However, if knowledgeable of the warning signs for cardiovascular disease, and cancer then a woman is more likely to detect these health issues earlier and have better chances of recovery and survival. Get active, work out at least three times per week for thirty minutes, more is always better but do something. Eat healthy by eating lots of fruit of vegetables, eating food rich in whole grains, drink milk, and don’t forget your protein, eat meat and beans. Try and stay away from trans fats, saturated fat, limit your sugar, and salt intake. Don’t forget to go to the doctor and get your blood pressure taken both in the doctor’s office and on your own, have your doctor listen to your heart beat and make sure there is nothing abnormal or irregular, get your yearly physicals, and if in doubt go to your doctor. There are so many new technologies out there now that early detection can help save your life. Remember, we as women cannot change genetic factors, our ethnicity, race, aging, menopause, etc. but we can eliminate the ones that can be caused by unhealthy lifestyles such as obesity, high blood pressure, diabetes, hypertension etc.  By maintaining these healthy life style changes we improve our quality of life. Get active, and make a change for you!

-Brittany LeBron

Blog #9 What Are My Biggest Challenges to Regular Excercise and Healthy Eating That I Face? Also, How Are These Challenges Going To Change For Me Over The Next Five Years?

The biggest challenges that I face with regular exercise and healthy eating would have to be consistency and motivation. It is so easy for me to get out of my routine especially with working out. Like many women we take on many roles and time gets away from us so making sure that I not only make time for working out but also make sure that I actually do the workout is my biggest challenge. I tell myself all the time how I am going to wake up early and go to the gym, and work out or go outside for a walk, but that doesn't seem to happen till the late afternoon or evening. I know that working out is better than not working out but I would like to stay more consistent on the times and days that I work out. I know for me that it will help me manage my schedule instead of me fitting it into my schedule. I must say that I have been way more disciplined now about working out than I have been. I now have been able to maintain a regular work out regimen for the past four weeks, and this week is the beginning of my fifth week which I am in amazement that I have been able to stick to my work out regimen for this long. This is a great accomplishment for me and one that I will continue to work on. However, maintaining a healthy diet has always been easy for me because at an early age my mother instilled eating healthy in both my sister and myself. My mother is definitely health conscientious, which is large part from the influence of my grandparents who are much disciplined in eating healthy. It is hard at times when I am around my boyfriend to not snack or eat sweets because he has quite a sweet tooth and enjoys sharing his treats with me. This does make it hard for me to say no to him at times because I want to indulge too but I soon know I will reap the results from my unhealthy eating. So as a way to avoid temptations I try to do all of the grocery shopping if not most of the grocery shopping. I also eat a yogurt and an apple every morning for breakfast, I always make my lunch with at least one fruit and one vegetable, and I try to make dinner as much as I can so that I can regulate what I eat rather than giving into eating out. When my boyfriend and I do go out we try to stick to eating at places that have good nutritional choices such as Jason’s Deli, Corner Bakery, etc. When I make my own meals it makes it a lot easier for me to control what I eat which makes it very easy for me to stick to healthy eating. Now that I understand and can identify the challenges that I face with maintaining regular exercise and maintaining a healthy diet, I hope to grow on these changes and use them in helping me stay more consistent in the next five years and so on. I see myself in the next five years staying fit and being a lot healthier. If I can continue these new behavior changes now and instill them for the next five years then I know I can instill these changes for the many years to come as I age and get older. Five years seems like a long time away but I know in reality it is just around the corner. I know in the next five years that all of my hard work now and in the future will pay off into some great rewards not just me looking and feeling fit, but also emotionally. Of course the most important thing is that I reduce my risk of disease, and cancer, and add quality to my life.

-Brittany LeBron