Obesity Among Children

Obesity Epidemic
It's not "cool" to be fat, but that has not prevented an obesity epidemic from occurring among America's youth. Childhood obesity increased from 5 percent in 1964 to about 13 percent in 1994. Today, it is about 20 percent – and rising.

Excessive time spent watching television, using the computer, and playing video games is partly to blame for this escalating rate. Children, on average, spend up to five to six hours a day involved in these sedentary activities. Perhaps it wouldn't matter if they were sufficiently active at other times, but most of them aren't.

To make matters worse, children are bombarded with well-crafted TV ads from fast-food chains and other purveyors of high-fat, high-sugar meals and snacks. A recent study reported that two-to-six-year-olds who watch television are more likely to choose food products advertised on TV than children who do not watch such commercials. These highly effective advertising campaigns, combined with a physically inactive lifestyle, have produced a generation of kids who are at high risk for obesity-associated medical conditions.

The major health threat is the early development of Type 2 diabetes (adult onset), particularly in children with a family history of the disease. Doctors are reporting a surge in young adolescents developing Type 2 diabetes – which can lead to heart disease, high blood pressure, kidney disease, stroke, limb amputations, and blindness. People who develop diabetes in adolescence face a diminished quality of life and shortened life span, particularly if the disease progresses untreated. It's a scary prospect for our children but, in many cases, obesity and diabetes are preventable.

What Parents Can Do
When children are spending most of their free time sitting in front of televisions and computers, they are not outside running, jumping or engaging in team sports that would keep their weight down. Parents need to set limits on the time their children are engaged in passive activities. Pediatricians recommend restricting children to one to two hours per day on TV and computers combined – though older children may need additional time for learning activities.

Parental involvement remains the most important key to our children's healthy diets. Programs to educate parents about nutrition are essential. Fast foods should be consumed only in moderation. Caregivers, who are often busy and harried, must avoid the temptation to whisk their kids into fast-food restaurants or to pick up fast food for dinner at home. Changing eating habits and lifestyles is not easy, but the health benefit for our children is a wonderful payoff for parents willing to take on the task.

Here are important things parents can do to curtail the obesity epidemic among children:

• Limit TV viewing and time on the computer to one or two hours per day

• Encourage participation in physical activity and sports

• Curtail visits to fast-food restaurants

• Provide nutritious, well-balanced, low-calorie, and low-fat meals

• Limit the availability of high-fat and high-sugar snacks in your home

The Charlie Joiner Spirit Award

On June 25, 2010, Donna was honored with the Charlie Joiner Spirit Award in San Diego, CA. The Charlie Joiner Spirit Award recognizes individuals who:

1. Give of themselves individually to help their fellow men and women
2. Understand the importance of working as a steam to achieve a mutual goal
3. Are passionate about their beliefs and who will preserve until their highest goals are realized
4. Recognized that thorough preparation is of paramount importance in overcoming adversity
5. Know that one person can make a difference and that one person can be you
6. Recognized that all men and women as equals, deserving of opportunity and being capable of great achievement
7. Knowing that winning without honor is not winning, and winning with honor is everything

5 Questions Every Black Woman Must Answer
What women can do to transform the health of the black community
By Donna Richardson

When it comes to our health, the African-American community is in a state of crisis.  Our rates of nearly every leading cause of death and illness – from diabetes to stroke, heart attacks and cancer – are higher than every other racial group in the United States.  I believe there is hope for us, though.  And I believe that women play a critical role in improving the health of our communities. 

Why do I think women can make such an impact on improving our health?  Because statistically women have more influence on the eating habits and activities of families.  In the vast majority of American households, women do the grocery shopping and cooking, schedule the doctor’s appointments and can influence their children’s participation in sports and other physical activities.  From a Christian perspective, women should set the tone for the home and can have a positive influence over the entire family.  This month, I have five questions for you to ponder as you consider your role in improving the long-term health of your family and making it more likely that your loved ones will live long and healthy lives:

1. Do you take care of your temple?

For your children and loved ones, you lead by example.  If you take care of your temple, you demonstrate by example that healthy living is a priority that should be taken seriously.  When you honor God by exercising, eating right, not smoking, and getting regular medical checkups, you allow God to use you as an example of healthy living.  1 Corinthians 10:31 says, “So whether you eat or drink or whatever you do, do it all for the glory of God.”  We need as many role models of good health as we can get.  Recognize that taking care of yourself is not only good for you, it’s good for everyone around you – and from that, God gets the glory!

2. What could you do better?

Ask yourself what specifically you need to improve when it comes to your health.  Do you need to drink more water?  Incorporate 30 minutes of exercise into your schedule three to four times each week?  Lighten your schedule to decrease your stress?  Cut back on the fried and greasy foods?  List the three areas in which you want to do better in the next 30 days.  Then begin taking steps toward change.

3. What legacy are you leaving?

Think about the habits you are teaching your children, nieces, nephews and other young people in your life.  What kind of a legacy are you leaving?  Many parents don’t think about the long-term habits they create in their children when they begin feeding them sugar at an early age or don’t get them involved in a physically active lifestyle.  When the child becomes and adult and has health problems caused by these poor habits, it can be extremely difficult for them to learn healthier habits because they have been accustomed to these bad habits their entire lives.  Shape healthy habits in children’s lives by helping them make healthy choices early in life.  Help them develop a taste for nourishing, healthy foods such as fruits, nuts, lean meats and nourishing beverages such as water and 100% fruit juice.  Make a “healthy lifestyle” the norm for them, so that it comes easily and without a struggle.

4. Who do you influence?

Make a list of the people in your life whose health you influence in some way – such as a spouse, children, and others who live in your home.  Identify at least three positive steps you could take to help them live healthier.  Also consider close friends and relatives within your “sphere of influence” who value your opinion.  As you learn more about being healthy, share what you know.  Let them know how much you care about them, and therefore about their health.  Tell them you are making some positive changes and you’d welcome them to join you.  Proverbs 27:17 tells as that, “As iron sharpens iron, so one man sharpens another.” Remember that we will improve our community’s health one body at a time, and it begins with informing and encouraging one another to live up to a higher standard of health.

5. Will you help spread the word?

I want us to get the word out to as many women as possible.  We can make a difference by talking and acting on what we know about good health.  We can make a difference by being good stewards over the food that enters our households.  We can make a difference in our children’s lives by not allowing them to be couch potatoes and introducing them to sports and fun, physical games rather than video games.  When you finish reading this article, can I count on you to spread the word to three women?  Will you let them know that they can change the epidemic of poor health in our communities – by being an example and encouraging those in their sphere of influence to take better care of their temples!

Stay Fit!
Donna

7 Simple Ways to Help Your Kids Get Fit
by Donna Richardson

“Train a child in the way he should go and when he is old he will not turn from it,” Proverbs 22:6 tells us.  Perhaps one of the best applications of this scripture is in how you teach your children to treat their bodies.  There are few gifts you can give your child that are better than the gift of a long, healthy life.  Those who find it easiest to stay in shape are often those who have a long history of engaging in physical fitness.  They were involved in sports as children and learned first hand the benefits of being physically active.  Not only does it help you maintain your weight, but your skin looks better, your stress level stays under control, and it can be a lot of fun! 

Starting as a child, sports, dance and similar physical activities give you a foundation that can last a lifetime.  I started as child in dance class and today, dancing is still one of my favorite forms of exercise.  Of course, it also makes aerobics, yoga, weight training and my other fitness activities easier to do.  What are you doing to help your kids get and stay fit?

This month, I want to share seven simple ways that you can help your kids get fit:

1. Do something they love.

When kids discover something fun, they want to do more of it.  Notice what your children enjoy and what they are passionate about.  If there was one fitness activity they could participate in on a regular basis, what would it be?  How could you make this activity a regular part of their lifestyle? 

2. Be active together.

With most people’s hectic schedules, it is challenging to find time to relax and spend quality time with family.  Fitness is a great activity to do together and build strong bonds in your relationships with your children.  Time with your kids swimming, dancing or playing tennis is as much about growing closer and enjoying each others’ company as it is about getting fit and staying healthy.  Engaging in a fitness routine together is good time management!

3. Feed them healthy foods.

The same hectic schedule that makes it difficult to find time to spend together is the same hectic schedule that causes many people to pick up fast food on the way home or zap something in the microwave for dinner.  The eating habits you teach your kids from an early age will stick with them throughout their lives unless they make a conscious choice as adults to change their behavior.  By that point, the process of change can be extremely challenging.  Give your kids an advantage by starting them off right when they are very young.  Keep refined sugar and foods to a minimum.  Make leafy, green vegetables mandatory every day.  And eliminate greasy foods from your family’s diet.

4. Get them hooked on fruit.

Kids love snacks.  One of the healthiest snacks you can get them hooked on is fruit.  Make it a game to try every type of fruit you see in the store over the next few months.  Ask your kids which fruits they like best and make sure to keep those fruits in the house.  Oranges, apples, bananas, grapes, tangerines, kiwis, strawberries, blueberries, and more!  These “live foods” are full of vitamins, anti-oxidants and minerals to give your children more energy and help ward off diseases and common sicknesses.

5. Limit TV and video games.

Studies show that kids whose primary fun activity involves sitting in front of an electronic box (i.e., television, video games!) have a higher rate of obesity.  Don’t give them the option of watching television from the time they come home until they go to bed.  Encourage them to be active and creative.  This is great for their mind and spirit.  We must be careful about the types of images we allow to come into our minds, and it is even more important to do the same for our children.

6. Reward sports activities.

Whenever your children participate in sports, make a big deal about it.  Encourage them.  Reward them for giving it their all.  They need that type of encouragement from their parents and other adults in their lives.  It is motivating and will make it more likely that they continue on the path of sports, a fun way to help them stay fit throughout their lives.

7. Lead by example and leave a healthy legacy.

Leading your children begins, of course, with you.  Children mirror what they see.  What you say is less important than what you do.  If you have struggled with your weight or eating habits, what better inspiration than for your children to see you change your lifestyle to a healthier one!  It will help them see first hand how important you believe your health to be.  Be open about why you exercise and eat healthier.  You not only want to look better, you want to live longer!  Lead by example and you’ll leave a family legacy that will positively impact your children as well as your children’s children!

Stay Fit!
Donna

Are you ready to stop making excuses
and finally look and feel your best?
By Donna Richardson

For over 20 years, I have enjoyed working in the health and fitness field. I have seen some amazing before-and-after makeovers, and worked with people who were finally ready to make permanent changes in their lifestyle. There is one thing that every person who has transformed their health has in common – at some point, they let go of the excuses for why they couldn’t be healthier! Then they made a decision to change despite the fact that they’d rather stay in their comfort zone – sitting on the sofa, eating potato chips and rarely exercising.

Some people struggle more than others when it comes to making that pivotal decision to do better, but the ones who overcome know that changing your lifestyle begins with renewing your mind. But to do so means spiritual warfare.

“For the weapons of our warfare are not physical, but they are mighty before God for the overthrow and destruction of strongholds. Inasmuch as we refute arguments and theories and reasoning and every proud and lofty thing that sets itself up against the true knowledge of God; and we lead every thought captive into the obedience of Christ,” says 2 Corinthians 10:4-5.

This month, I want to encourage you to break free from habits that have become strongholds so that you can live freely and healthfully! The following are the Top 10 excuses I’ve observed for not living a healthier lifestyle. Do any of these resonate with you? Take note of the ones that mirror your thoughts and attitude – then make a decision, starting today, to take a step towards breaking through them.


Top 10 Excuses – and How to Break through Them

1. “I don’t have enough time.”
   The truth is that we make time for the things we deem a priority. I know you are busy, but taking care of the temple God has blessed you with honors Him and ensures that you can do the things He’s called you to do.

2. “I’m not that out of shape.”
   Sometimes we can fool ourselves into believing that the problem is not as big as it is. Be honest with yourself. Ask your doctor what his or her assessment is of your health, weight, cholesterol, blood pressure and so forth.

3. “I don’t like to exercise. I don’t like water. I don’t like vegetables. I just don’t like healthy stuff!”
   There are many things in life we don’t like, but if God calls us to do them, it is important that we do them anyway. Practice discipline by doing what you know is good for you. Eventually, you may even begin to like the things you don’t like.

4. “Sweating messes up my hair.”
   African-American women, in particular, often site the styling of their hair as a big obstacle. Find a hair solution that allows you to look good during and after your workout. A ponytail, braids, a weave – whatever it takes, just don’t let your hair be an excuse for not getting good cardiovascular exercise!

5. “I eat pretty healthy, so it’s OK if I don’t exercise.”
   Good health is a combination of things – eating well, exercising, decreasing stress, prayer and meditation. All of these are essential – and an abundance of one does not make up for a lack of any of the others.

6. “I’m not athletic.”
   Fitness is for everyone. The key is to find activities you enjoy.

7. “I’m so overweight, my case is hopeless.”
   It can indeed be frustrating when your weight is excessive, but know that if you stick with it, you can shed those excess pounds! Make sure your expectations are reasonable so that you don’t set yourself up for disappointment! Remember, “Faith is the substance of things ‘hoped for,’ the evidence of things not seen (Hebrews 11:1).” Keep hoping for your goal and be faithful in moving toward your goal!

8. “In the past, I always end up falling off my exercise plan so there’s no need to try again.”
   Again, it is important to stick with it. Set your expectations so that you don’t expect that you will be perfect at your fitness routine. Sometimes you will have an “off” week. Forgive yourself and try again! Becoming health is a process.

9. “I’m not overweight, so I don’t need to exercise.”
   One of the biggest myths is that small people are healthy. Exercise is not simply for those who are overweight – it is for everyone. Whether you are 100 pounds, 120 pound or 250 pounds, exercise gets your blood pumping, lowers stress and has many other good effects.

10. “Going to the gym is such a hassle.”
    You don’t have to go to a gym! Jump rope. Take a walk. Play a game of basketball or tennis. Go swimming. There is an endless array of activities that are great for your body. Find what’s fun for you and enjoy!

Stay Fit!
Donna

Donna Richardson Joyner is a fitness expert, author and star of more than 25 fitness videos, including the Sweating in the Spirit series.

Visit her online at www.sweatinginthespirit.com

HEALTHY

“I praise You because I am fearfully and wonderfully made; your works are wonderful.” (Psalm 139:14) David knew full well about the awesome works of God in his life. He also knew that the care with which God took to form man and shape him in His image showed His great love for us. God cares about our health and state of being: mentally, physically and spiritually. With that in mind our focus as His temple should be on being HEALTHY. What does a healthy lifestyle look like? Here are some tips on how you can have a strong and healthy temple.

HAPPINESS – More than a moment of pleasure the happiness we are referring to means being content regardless of your present circumstances. We can be in want or need, in pain or discomfort but a healthy response is not to complain - but welcome God’s hand to shape and move in our lives.

EXERCISE – Consider all of the muscles, bones, veins, organs, etc. in your body. They are in constant need of care and maintenance, which means that we need to stay active, stretch and flex our muscles and bodies. Regular exercise helps us to feel good physically, and feeling good physically helps us to feel good mentally.

ATTITUDE – It has been said that our contentment with life is not so much based on what happens to us – but it is based more on our response to what happens to us. That means our attitudes play a significant role in how content we are with life. It is more than being an optimist vs. being a pessimist, it is genuinely evaluating our life and circumstances, and determining to have a God perspective (to see things from the eyes of God). When we do that we are more inclined to view our lives as being in the caring hands of God and not recklessly subject to the world.

LIVE LIFE PURPOSEFULLY – When you awake each day remember that God’s grace and mercies are new for each new day. With that in mind we should live according to how God has purposed for us to live. Part of being mentally and spiritually healthy involves knowing that you are important and that you matter. God has a purpose and a plan for each individual. When you recognize that and you know your purpose it is much easier to live life on purpose. (1 Cor. 10:31)

TIME – What we do with our time or how we spend our time is as important to our well-being as eating and sleeping. Each day we should take time out for a devotional period with God. We should seek His face and surrender our will to His will daily. When we do this we will better hear His voice and not just walk in obedience, but also walk in power because we are in line with His will.

HEALTH – Part of maintaining good health involves eating properly. That means each day we must be sure to drink eight (8) glasses of water, as this helps to flush out toxins in our body. We should also eat 5-8 servings of fruits and vegetables daily. The fiber is good for us and it removes wastes. Finally, we need to remember to limit our consumption of foods that are high in salt, sugar or fat. They are often foods high in calories, but low in nutritional value.

YES – say “yes” to all of the above. Commit to living a HEALTHY lifestyle. One that recognizes the blessings of life. One that moves and maintains flexibility so that obstacles can be leaped over. A life with attitude that says, “Greater is He that is in me than he who is in the world”! (1 John 4:4) A life lived on purpose anticipating and enjoying the purposes of God as they are fulfilled. One that takes time to honor our Creator, acknowledge His worth and seeks His will. A life that cares for God’s temple and maintains its well-being. A life that says, “Yes, I Am fearfully and wonderfully made!”

God Bless and Stay Strong,
Donna

Faithfully Fit & Fabulous

Over 70% of African American Women are overweight and 45% are obese. A recent study conducted my the American Heart Association showed that 97% of African American Women know the impact of physical activity on their health, but only 9% are active. This is a serious disconnect; we know better, but we don't do better.

As caretakers we take care of everyone else and often neglect taking care of ourselves. As Christians we're supposed to glorify God, my question to you is 'are you glorifying God, with your body which is the temple of the Holy Spirit? I feel we are becoming spiritually and mentally stronger, but I see broke down temples, unhealthy temples, and temples that need a tune up. Look around at our family, our friends and our communities; they are suffering or dying from diabetes, high blood pressure, heart attack, stroke, and other illnesses. Most of these illnesses are directly linked to poor nutrition and lack of physical activity. We must draw on the strength of the lord to give us the power to claim victory over our health. We must break the STRONGHOLDS of bad health and like my Bishop said, T. D.  Jakes "Get Ready, Get Ready, Get Ready," it's time to become Faithfully Fit and Fabulous!

First this is not just about you. It's about you, it's about me, we are all in it together. Let's be better stewards by honoring and taking better care of our mind, body and spirit. Jesus tells us "I have come that they may have life and life more abundantly." It's God's will for you to have abundantly good health, but the enemy comes to kill, steal and destroy our health. Be aware that the battle for your health is more than a battle for you to lose weight and look good, It's a spiritual warfare. When you honor him with good health, it empowers you to be a better witness to God. AMEN.

Our goal to become Faithfully Fit & Fabulous is just a step away. Like Big Mama use to say, "if you take one step, the Lord will take two." We can pray about a healthy temple, but "faith without work is dead." Here are my 5 Faithfully Fit and Fabulous tips, I would like to bless you with:

1. Accept responsibility. Find out what your health status is by getting a check up. Knowledge is power so start your journey towards a healthier lifestyle once you have consulted with your physician.

2. Create a plan of action. How are you going to reach your goals if you don't have a plan? In the book of Ester, it tells how she worked on herself for 12 months before she presented herself before the King. Yes, it's a sacrifice, but anything worth having in life requires some sort of sacrifice. So every day your plan should consist of good nutrition and physical activity.

3. The power of prayer. You have to pray in and pray out. First, pray out excuses:
I'm too tired, exercising will increase your energy.
I'm too fat, eating less and moving more will decrease you weight and increase you feeling and looking good.
I don't have time. You have time to: get your hair fixed, you nails done, to go to the mall and buy the shoes you just had to have, to have dinner at your favorite restaurant, to watch your favorite TV Show; CSI, General Hospital, Grey's Anatomy, Dancing with the Stars. Surely you have time to keep your temple strong and healthy. Also you must pray in OBEDIENCE. In the bible it said "So whatever I eat or drink or whatever I do, I do it for the Glory of God.

4. Change is inevitable. You have to want to change more than you want to stay the same. When you fail to change, you are destined to repeat. Change takes Courage, Commitment, Dedication and Discipline.

If you're ready to become Faithfully Fit & Fabulous let's declare now and say it aloud "I will be obedient and I will unconditionally take the best care of my Mind, Body and Spirit. I can do all things through Christ which strengthens me." Hallelujah!

God Bless
Donna
 

Spring is my favorite time of the year.

I started a “Garden of Hope” with my dad and he’s excited about planting, lettuce, onions, cauliflower, and spinach. At my house, the tulips are blooming and the roses are on their way. I encourage you to plant seeds of good health and let them take roots.

The 9 Fruits of Good Health
By Donna Richardson

As a fitness and wellness advocate, I have often noticed that many people actively seek to apply the spiritual lessons of the Bible to their relationships, work and finances, but forget to apply these same lessons to their physical health.  This month, I would like to encourage you to begin consistently producing the fruit of the Spirit in your personal health.  The fruit of the Spirit includes those positive emotions and attitudes that illustrate the presence of God in your life. 

 “But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control,” Galatians 5:22 instructs us.  How do you develop these fruits in your physical health?  Consider each one separately, then take these steps towards allowing the Lord to develop each one in you:

1. Love

Maintaining your health begins with loving yourself.  When you truly love yourself the way God intended, you will treat yourself and your body well.  Exercising and eating well are acts of self-love.  In what ways do you need to practice more self-love through healthier habits?

2. Joy

So many people moan and groan when they think of getting on the treadmill or cutting back on sweets.  But I recommend a more joyful approach to exercise.  First, consider all of the joy that will come of your healthier habits – a longer life, more energy, and habits that glorify God.  In addition, approach exercise not as work, but as play.  Identify physical activities that bring you joy, allow you to spend time with friends or loved ones, or give you quality time with yourself.  Then incorporate those habits – whether it’s walking in the park or joining the softball league at church – into your lifestyle.

3. Peace

When you take better care of yourself physically, there are major benefits to you mentally.  You decrease stress, which allows you to handle all that comes at you with a more peaceful attitude.

4. Patience

In a world in which we expect to get so much so fast, there is no quick fix to good health.  No pill or surgery can replace consistency and patience.  Embrace patience and engage in healthy ways to lose weight, increase muscle tone and improve your endurance.  You must eat well, exercise, rest and drink plenty of pure water.  When you practice patience while improving your health, you learn a Godly principle that will reap dividends in every area of your life.

5. Kindness

Practicing healthy habits is about more than just your health.  It is about the testimony God creates in your life that becomes a blessing to others.  Think of the example you are setting.  As you become your best physically, kindly share what you have learned with others.  This kind gesture may be a legacy that God allows you to leave to your children, grandchildren, family and friends.

6. Goodness

One of the things that empowers me to eat healthful food is that I think of the pure goodness of healthful food.  Foods that God created – natural foods such as fruits, vegetables and whole grains – are  the best ones for you.  Think of the goodness of God’s creation and eat foods that grow out of His good earth in every meal.

7. Faithfulness

“You have been faithful over a few things, I will make you ruler over many things,” a master tells his servant in Matthew 25:23.  Your faithfulness over your health is a way to demonstrate to God that you appreciate the body that He has given you and you are serious about being a good caretaker of your body, the temple of the Holy Spirit.  Your physical health just may be the one area of your life in which God is waiting on you to be more “faithful.” 

8. Gentleness

In the process of maintaining your health, you will be less than perfect.  When you give in to the temptation to eat too much, stop exercising for two weeks, or fall into the habit of eating junk food again, don’t beat yourself up.  Instead, be gentle with yourself.  You are human!  Simply try again.  Just because you don’t eat and exercise all of the time doesn’t mean you should give up when you slip up.  That’s just what the enemy wants.  God knows your struggle.  He is with you.  When you “backslide” in your health goals, learn from your mistakes and keep on pressing towards your goal!

9. Self-control

Going from bad habits to good habits takes discipline.  It requires that you stand strong when you are tempted to engage in unhealthy habits.  In addition to being gentle with yourself when you don’t eat and exercise “perfectly,” allow God to shape and mold you into a woman of self-control.  It will not happen overnight.  Instead, it will become the fruit of your perseverance on the road to better health!

Stay Fit!
Donna

From the Masters

Donna , Kim and Bill Allen


Donna at the Master


Tiger tee shot


Tiger checking out the fairway


Albert Joiner, Donna, Ray Robertson (member of the Augusta National Golf Club) and Bill Allen


Sandy DiBiase, Kim Allen and Donna keeping track of Tiger's scores


Tiger's magnificent shot


Donna checking out the scenes


Tiger saying hello to Danita, Donna, Kim and Sandy

7 Excuses and 9 Myths that Keep You From Having a Body You Love

So you’ve thought about working out again, but you just haven’t quite done it yet.  There’s so much to do and so little time, right?  The bottom line is this:  In order to succeed at a healthy lifestyle, you have to throw away the excuses and the myths –and love yourself enough to make your self-care a top priority.  Be honest – what’s your excuse – or the myth you’ve subscribed to that let’s you off the hook from exercise?

First, let’s look at some of those excuses.  Here’s my list of the top 7 excuses for not getting fit:

1. I'm too fat.
There’s no getting around it.  You have to start where you are.  If you work out and eat healthier, you’ll lose weight.  Then exercise will become more enjoyable because you are experiencing the benefits on a daily basis.

2. I'm too old.
You are never too old to start a fitness program. It will improve the quality of your life and increase longevity.  If you have health concerns, make an appointment to see your doctor, then start your fitness program.

3. I'm too tired.
You have to expend energy to get energy. Taking better care of yourself will decrease fatigue and stress – and increase your energy level.

4. I can't afford it.
Walking, dancing and calisthenics are free! A small investment such as a pair of weights, an exercise DVD or a good pair of walking shoes are a minimal cost and with a great return on your investment.

5. It's going to hurt.
I wouldn't call it hurt, more like a little discomfort because your muscles have been on vacation. Once your body adapts, which could be as little as a week, you will feel better.

6. My hair may get messed up.
Pin it up, pull it back, braid it, weave it, twist it or put on a hat. Ladies, you really need to let this excuse go and make your health a priority.  When you lose your health, your hair is your last concern.  Don’t let vanity get in the way of doing the things that will keep you healthy and allow you to enjoy a long life.

7. I have no time.
It's not like you can bottle up your health and reserve it until you feel like taking care of yourself. It's about prevention. When you incorporate good nutrition and exercise as a lifestyle you decrease your risk of heart disease, stroke, diabetes and certain types of cancer. If you don't have your health, what to you have? Just 20 minutes per day can make a tremendous difference.

Which of these myths have you allowed to hold you back from maximizing your personal health and fitness?

8. In order to lose weight, you only need to do aerobics.
The bottom line is you have to do both, aerobic and strength training. Keep in mind that the more muscle    you have the more calories you burn. Yes aerobics will burn fat, but you have to lift weights to lose weight.

9. If women lift weights, they look to bulky.
Untrue! Women can't build muscle like men because they don't have enough testosterone. In addition to strengthening your muscles so you look great, weight training will help prevent osteoporosis, improve posture and raise your metabolism.

10. If you stop exercising, your muscle will turn to fat.
Muscle is muscle, fat is fat. You can't turn one into the other.

11. Exercising during pregnancy is risky business.
Always get your doctor’s approval of your fitness regime and don't start any new activity. Search for a good prenatal fitness program that will meet your needs. Also you should consult your doctor or a nutritionist for a good nutritional program for two.

12. You can spot reduce.
You can't select a specific body part and zap away the fat. When you lose weight, you lose weight all over. You can spot train by focusing more time on that area while still performing a total body workout.

13. It's OK to wear hand and ankle weights while walking or running because it increases the intensity of your workout and you burn more calories.
True, but you increase your risk of injury. Walking or running with weights can place unnecessary strain on your joints and muscles.

14. Cellulite pills and creams help to get rid of cellulite.
The way to reduce cellulite is by combining healthy eating and regular exercising. It's fat that has the puckered appearance often referred to as cottage cheese. Keep in mind that genetics could play a role and it may not disappear, but can diminish.

15. By wearing rubber suits or plastic wraps that make you sweat, you will lose inches and weight.
This approach dehydrates you because you sweat profusely making it appear that you have lost weight, but when you drink water you gain the weight back. This is not healthy.

16. Get fit and stay fit without moving a muscle and without a sweat.
Don't think for one moment you can become fit by laying on a stimulation machine, which will make your muscles work with no effort from you. You have to work your muscles, it's not automatic. What you don't use, you lose.

Now that we have cleared the air, it's up to you to get up and get moving. The next time you come up with an excuse as to why you can't exercise, think of the many benefits you gain and how much you’ll love how you look and feel when you stick with it.

Stay Fit,
Donna

OUR TRIP TO HAITI

MEDISHARE FOR HAITI INFORMATION

You can contact Project Medishare for Haiti, Inc. at:
8260 N.E. 2nd Avenue - Miami, FL 33138
Phone: (305) 762-6448
Fax: 305-762-6446

Email: info@projectmedishare.org

For media or press inquiries please email us at media@projectmedishare.org

Donna & friends playing golf

Donna and friends at the NAACP Image Awards Celebrity Golf Challenge at the Trump National Golf Club in Rancho Palos Verdes, California. Last year Donna's team won first place, this year they placed 2nd. Donna's team may not have won first place but they had the most fun!

Donna & Friends

From left to right:
Bob Billinger, Kim Allen, Donna Richardson Joyner, Chris Tucker and center Bill Allen

From left to right:
Bill Allen, Michael Strahan, Donna Richardson Joyner, Kim Allen

Showed up and Showed Out...
Donna won "closest to the Hole" at Tim Brown's Super bowl Celebrity Golf Classic. This event took place at the Fairmont, Turnberry Isle Resort & Club, Aventurea, Florida.

Eating Right

This is an excellent time of year to take a look at your feeding program and shop around for cost savings. Eating right nourishes your beauty from the inside out – it feeds your cells with the right nutrients to produce strong, healthy and lasting results on the surface. Phytochemical-rich foods, such as fruits and vegetables, support your beauty and your health by fighting off free-radical damage that can lead to heart disease, cancer and even wrinkles! With the crisp air comes a plentiful harvest of fall foods that pack phytonutrient-rich health and beauty benefits, all of which you can add to your holiday table.

Pumpkins
Famous during the holidays, pumpkins are a must-have for Halloween, Thanksgiving and Christmas. Without pumpkins, where would Jack-O-Lanterns come from? What could replace pumpkin pie? That’s right – without pumpkins, our holiday just wouldn’t be the same. Pumpkins are rich in phytochemicals called carotenoids, powerful antioxidant compounds that are anti-cancer and also help promote a healthy immune system, as well as healthy skin and vision. Some carotenoids, such as beta carotene, can be converted into vitamin A, which is an important essential nutrient. They are also rich in vitamins C and E, riboflavin, potassium, iron, and fiber. Canned pie filling offers even more of these benefits per serving -- it is an extremely concentrated source.

Cranberries
These small, red, tangy berries also make their debut during the holiday season, popping up in desserts, relishes and even on Christmas trees. Cranberries are rich in flavonoids, which are antioxidants more powerful than vitamins C and E, although they do assist those nutrients in becoming even more potent antioxidants themselves. Flavonoids also have anti-cancer, antibacterial, antiviral, and anti-inflammatory properties, making them very valuable to your overall wellbeing. They’re also packed full of carotenoids, vitamin C, potassium and fiber – a healthy variety of disease-fighting phytochemicals and other nutrients. Cranberries are tasty on turkey, baked in breads and paired up with oranges.

Sweet Potatoes
The rich orange color of sweet potatoes indicates that it is a good source of flavonoids, which give fruits and vegetables color and disease-fighting abilities. Also packed with vitamins, minerals and fiber, sweet potatoes are so good for you! Bake them in a sweet-potato pie, or try them mashed for a colorful alternative to regular mashed potatoes. So when you’re piling sliced turkey, stuffing and cranberries on your plate this holiday don’t forget the sweet potatoes!

Apples
Oven-fresh, warm apple pie or cinnamon-infused apple cider brings back fond memories of holidays past. In fact, nothing warms a body and soul better on a cold, crisp day than a hot steaming cup of apple cider. And nothing supplies as much Quercitin, a type of flavonoid known for its anti-cancer and anti-inflammatory abilities, than apples. Fresh apples are also chock-full of fiber, an important part of any healthy diet. At just 81 calories for a medium apple, this truly fabulous fruit should find its way into your everyday diet.

Root Vegetable Soups
Hot, steaming soups and thick, rich stews are a staple for any household during the colder months of the year. Not only can they be an economical way to feed the family, but they are also great places to use a variety of root vegetables, including potatoes, carrots and onions. These tasty veggies are flavonoid- and carotenoid-rich and provide a great source of vitamins A and C, potassium, and fiber. Try a tomato-based broth, and you’ll be adding an important prostate-cancer fighting phytochemical, lycopene, to your already-fabulous root vegetable stew.

Stay Fit!
Donna