Think Well, Be Well, Pass It On! Issue 2: Spring 2013
Sheriff’s Health and Wellness Initiative
Girl Power!
A Chief’s Testimony
You’re Up!
3 It’s a difficult journey for full-time working mothers to stay fit. S/Sgt. Dawn Ratcliff-Saldana joins the testimonial healthy living team. Find out how she got into her routine.
Movement Awareness Cardiovascular exercise can be a fun change to your routine.
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Eating Behavior 20 simple ways to cut calories: Train your brain to be satisfied with a little less food.
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Health Briefs Together we can all be on our way to better health with a couple of worksite wellness kits provided directly from the American Heart Association.
SUBMIT ARTICLE MATERIALS TO: Sfranklin@dallascounty.org
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Pictured above: Chief Wilson works out at the gym consistently throughout the week. I am a very energetic person and working out really helps me maintain a healthy balance. If you are not as energetic, working out is even more important. What drives me is the mentality to maintain my body in the same manner I maintain my vehicle, without it, both would break down. This too, applies to your health and physical fitness. I realize that physical fitness is more than just weight control. It is about maintaining a healthy lifestyle that benefits both your mental and physical well-being. I struggled with controlling my weight for years especially after each pregnancy. I can testify that working out, as a lifestyle and not a chore, will make a difference for weight control and health. CONTINUE ON PG 2
Farmer’s Market There’s a tropical fruit that promotes cardiovascular health and protects against colon cancer.
Personal Journeys 5
Calendar of Events
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Issue #: [Date] From Sheriff
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Lupe Valdez
Join the movement.
As you recently read, Sgt. Ratcliff-Saldana, in the Strategic Planning and Research Unit, distributed a fitness survey to help determine how we can better address the promotion of a healthy lifestyle. I encourage everyone to commit at least 30 minutes a day to a healthier lifestyle. The Dallas County Sheriff’s Department would like to create a fitness program based on everyone’s needs and interests. So far, we’ve received close to 200 survey responses. Thank you for the great and informative feedback. The next step is to hold each other accountable and commit to some type of lifestyle challenge. And in case you are wondering, the Bill Priest gym (located at 1402 Corinth St., Dallas, TX 75215) is open and accessible to all DSO employees on Mondays, Wednesdays and Thursdays from 5 p.m. to 6:30 p.m. for free. For people on midnights, the gym will be open from 7 a.m. to 8 a.m. Soon, we will be able to bring all the fitness group activities under one group to help keep everyone informed. We want to be inclusive of all personnel, regardless of work shift times. Some of you may feel like it’s a long unattainable goal, but if you push wellness in your life, you will see progress and feel great. Little things, such as healthier eating choices when eating out, make a big difference. Let’s keep moving forward. Get your family involved. Your good health is the best investment you can make. --Sheriff Lupe Valdez
Our mission:
—Sheriff Lupe Valdez
To develop a long-term wellness strategy that combines health promotion and exercise. This is designed to facilitate positive lifestyle changes for members of the Dallas Sheriff’s Department.
CHIEF WILSON CONTINUED Monday through Friday I really try to avoid fast foods and going out for lunch. If I do eat any fast food during the week, then I know I have to work out even harder the next day at the gym. I have a reward system, meaning I maintain a good healthy diet during the week for the most part, and then during the weekend, I may have my 2-piece and pepper (fried chicken). I work out early, starting at 4:15 a.m. at least 3 to 4 times during the week and every Saturday morning. In my office I have a little weight system 2 lbs., 3 lbs., 5 lbs. You can find them at Walmart and other places. During the winter months it is very challenging to stay focused because of the cold weather and the possibility of getting sick; however, once I started going consistently I’ve noticed that I rarely find myself sick with a cold or flu. As a woman, one of the biggest lessons I’ve learned is that crash diets promising immediate results are not sustaining. I tried some in the past and would always find myself back to the same weight and sometimes even gained more. My advice is for everyone to get up and get out. Start off by just walking in the neighborhood or at the mall, have some weights in your office or home, work out in the yard, get some resistance bands or medicine balls all at low cost to no cost. Be determined and driven! Having someone to work out with really helps you stay focused. Don’t look for immediate results. Just work out to minimize your daily stresses and concerns. The weight loss will just happen if you stay consistent. It’s not the weight in pounds; it is the inches that make a difference. I don’t sit in my office. I walk around always on the move. When possible, I am on my toes working my calve muscles, moving my arms, abs tight constantly, exercising my muscles and exerting energy.
--Chief Cheryl Wilson
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Issue #: [Date] GIRL POWER
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S/Sgt. Dawn Ratcliff-Saldana’s Journey In 2005 I was running four to five times a week and I ran the Turkey Trot three years in a row. I had a baby in 2006 and I stopped running. I used the excuse I was working, taking care of four kids and taking care of the house. I watched myself aging quickly and getting in the worse shape of my life. I went to Boston in the summer of 2012 and became aware of how out of shape I was and I decided I had to do something. On August 13, 2012, I took my youngest son to his elementary school and started walking around the parking lot while he played on the playground. I worked the evening shift, so I did this on my days off. I started walking him to school and then I would walk around the neighborhood. I started jogging 100 meters at a time. I realized that I not only was putting myself in jeopardy, I was putting other officers in jeopardy. I did not have the stamina to last in a physical fight if I needed to. I downloaded a free app on my phone called “Run Double” that would track distance or time. It also keeps a record of your total distance, times and calories burned. On October 15, 2012, I was able to jog 1 mile without stopping. I got blisters, my knees hurt, my hip hurt and my muscles were sore, but I was getting back in mental and physical shape. My son and I ran the Turkey Trot in November of 2012 and I was able to jog the entire 5k. From October 15, 2012 to April 15, 2013, I have jogged 193 miles. I run slow, but I always finish what I set out to do. I have a long way to go to meet my goal weight, but I am not putting myself on a time schedule. I am 43 years old and my goal by the time I turn 44 is to run the 10k at the Turkey Trot this year. You always hear people say "If I can do it, you can too!" It is true. I made excuses for over 6 years. My kids are old enough for me to run around the neighborhood. My youngest will ride his scooter if the weather is nice enough. My advice, just get up and do it. Pick something you enjoy and stick with it. Don't expect miracles over night and remember what your job expects of you on a daily basis. Good Luck! --S/Sgt. Dawn Ratcliff-Saldana
Her playlist:
“Know what you did in the dark” Fall Out Boys “Numb” Usher “Thunderstruck” AC/DC “Try” Pink “The only way I know” Jason Aldean
Pictured above: S/Sgt. RatcliffSaldana and her son at the 2012 Turkey Trot 5K.
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Movement Awareness
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Cardiovascular Exercise A lively dance routine can be a fun change from run-of-the-mill cardiovascular exercise. Check with gyms in your area to see if they offer aerobics classes that feature dance exercises. You can purchase home videos that will teach you dance steps to increase your heart rate and burn fat and calories. Dance moves work your body in multiple directions, providing more benefits to more muscle groups at once. Read more: http://www.livestrong.com/article/347144contemporary-danceexercises/#ixzz2KGYTAgY8
Investigator Stacy Franklin’s playlist: “Tennessee” Arrested Development “I’m bad” LL Cool J “Down with the Sickness” Disturbed
Share your favorite workout list:
“Lose Yourself” Eminem
Send it to Sfranklin@dallascounty.org
Dallas Swing Dance Society The Dallas Swing Dance Society was created to inform and educate its members and the public in the origins, evolution, performance, and preservation of the Lindy Hop, East Coast Swing, and related forms of swing dance. Log on to www.dsds.org to learn more about the group, for a list of upcoming events, or to become a member. Texas Classic Swing Dance Club Swing/Hustle/Whip/Push. Newsletter, meet at various clubs, workshops: P.O. BOX 121779, ARLINGTON, TX 76012-7779, (817) 561-2929 Log on to www.texasclassic.com to learn more.
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Eating Behavior
Dolor Sit Amet 20 Simple Ways to Cut Calories
Farmer’s Market Tips: Papayas
Papayas offer not only the luscious taste and sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium; and fiber. Together, these nutrients promote the health of the cardiovascular system and also provide protection against colon cancer. In addition, papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies.
Healthy Turkey Meatball Lunch Idea
Train your brain to be satisfied with a little less food By SparkPeople.com Listen to Your Stomach It can be easy to set your eating schedule by the clock, but this sometimes means that you’re eating a meal when you’re not actually hungry. This tactic only further confuses our bodies and inhibits us from noticing and responding to true feelings of hunger and fullness. Instead, make a concerted effort to listen to what your body is telling you when mealtime rolls around. You may find that you’re not even hungry and are just eating out of habit! Once you do start feeling those tummy twinges, get your chow on. Split Your Meal If you feel weird about boxing up your meal when it's served plan to split your entree with a dinner partner when dining out. You may have to pay a "split meal" fee, but better than splitting your pants seams, right?
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Health Briefs
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Our program is loaded with benefits.
The American Heart Association wants to help The American Heart Association’s My Heart. My Life. the Dallas Sheriff’s Department. is a comprehensive new health, wellness and fitness platform to empower Americans to get healthier. It’s Free tools include: an important component of the American Heart • Employee access to program resources, Association’s sweeping 20-year goal: to improve the including a free worksite wellness kit, an cardiovascular health of all Americans by 20 percent activity tracker, walking and exercise and to reduce the deaths from cardiovascular disease programs and healthy eating solutions and and stroke by 20 percent by the year 2020. resources With your help, our workplace and employees can be • Materials to help promote company on the way to better health. There’s no better benefit wellness programs to employees to offer employees than helping them have healthier, • A quarterly e-newsletter with tips for longer lives, whether our workplace is a school, everyone. corporation, hospital or any other type of worksite. Log on to startwalkingnow.org for more resources. DSO could gain recognition for promoting healthy living.
Personal Journeys
Cheryl is a clerk in the DMU/Release Section-2nd Watch and so far is living cancer-free.
Life With Landree Rick Brooks and his wife recently had a baby girl who was diagnosed with Down Syndrome. Brooks, who works in Kays Tower, wants to share an in-depth look into the daily life of a family who raising a child with DS. The purpose is to help build a support system for any other family in the same situation.
Follow the family’s story at: www.lifewithlandree.simplesite.com
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Weekly
⇒ Free workout facility at Bill Priest, 1402 Corinth: Mon-Fri 7 a.m. to 8 a.m. (Contact Sgt. Wilson at 214.565.1189); On Mondays, Wednesdays, Thursdays 5:30 p.m. to 6:30 p.m. Sgt. Wilson leads an aerobic class during this time. ⇒ Sgt. Wilson leads aerobic classes at Community Missionary Baptist Church in Desoto: Tuesdays 6:30 p.m. to 7:30 p.m. and Saturdays from 7:30 a.m. to 8:30 a.m.
June ⇒ Sun. June 9th @ 8 a.m. Wounded Warrior Half Marathon in Las Colinas. Over 3,000 runners are expected. The event will honor our men and women of the military and help raise money for the Wounded Warrior Project and Fisher House. In addition to the Wounded Warrior Half Marathon, there will also be a 10K Run. The course start and finish will be around Williams Square. A post-race party is planned with food, drink and live music provided by country music recording artist Dave Roberts. The Texas-born Roberts, a Captain Cobra Pilot with the Marines, is currently serving in Afghanistan. Don’t like to run? How about joining the Dallas County Sheriff’s Department Cycling Team? The team is open to all Dallas County employees and retirees, as well as their spouses and children. New members are welcome and there is especially a need for females. All skill and fitness levels are welcome. There are no dues or minimum participation requirements. The team’s mission is fitness and fellowship through cycling. For more information you may contact: Capt. David Mitchell David.Mitchell@dallascounty.org 1) Are you currently involved in a fitness program? 63 yes, 91 no, 10 no answer 2) What type of fitness program would you be interested in? 82 walking, 53 aerobics, 48 bike riding, 42 jogging, 30 basketball, 26 strength train, 22 swing dance, 7 water aerobics, 6 yoga/Pilates, 5 boot camp, 4 tennis/racquetball, 4 boxing/defense, 3 softball, 3 team sports. 3) Would you be willing to join a health club if DSO got a discounted rate? 127 yes, 37 no 4) Would be you interested in participating in a group fitness program once a week? 134 yes, 30 no 5) Have you wanted to start a fitness program? 107 yes, 34 no, 23 no answer 6) If you answered yes to #5 what’s preventing you? 36 time, 34 money, 6 support/buddy system, 5 tired/stressed, 4 motivation, 4 admitted no excuse, 2 children/family care, 2 convenient place 7) Can you dedicate 30 minutes a day to improving your health? 144 yes, 11 no, 9 no answer 8) Suggestions to help encourage all employees: 42 say health info, classes, education; 39 say a 24hour facility to work out at jails, 18 say workout at lunch or during 30 min. break; 19 discount for gym/weight watchers, 12 Biggest Loser challenge, 10 a trainer, 10 group classes, 7 brown bag lunch/healthy snacks in machines, 4 fit for duty/fitness test, 3 team competition, 2 stress management class.