Don't Forget About Breast Health

This year, nearly 200,000 women will be diagnosed with breast cancer. This is why it is so important to complete a monthly Breast Self-Exam (BSE) and have a yearly clinical breast exam performed by a healthcare provider. Yearly mammograms (X-rays of the breasts) are recommended for women over the age of 40 or for women with a family history of breast cancer.

How Can I Reduce My Risk?

While there is no absolute method of preventing breast cancer, like many different types of cancers there may be ways to reduce the risks of acquiring it. Check out these tips for living a healthy lifestyle:

* Eat a low-fat, high fiber diet
* Eliminate as much of the saturated and trans fats from your diet as possible
* Maintain a healthy weight
* Exercise frequently
* Drink less alcohol
* Take a multivitamin with folic acid


Visit Susan G. Komen for the Cure to learn more about breast cancer risk factors.

Are You Sex Smart?

A recent study conducted by the National Campaign to Prevent Teen and Unplanned Pregnancy found that half of participants, ages 18-29, were not using contraception consistently and many are at least 'slightly likely' to have unprotected sex within the next 3 months. Yikes! You may be wondering just how the education system has failed to provide such basic information about preventing pregnancy...

Could it be that the past years of abstinence-only education are to blame for this severe gap in knowledge among 20-somethings?

1 in 5 participants from the study report not having had any sex education in school which has caused a severe lack of basic knowledge about condoms and other methods of birth control. In fact, many people still believe some common myths about pregnancy. Let’s decipher a few here:

MYTH: Having sex standing up reduces the risk of pregnancy. (18% of men from the study thought this was true.)

FACT: Let’s remember that sperm serve one function – to do everything possible to seek out and fertilize an egg. Even the laws of gravity are no match for their industrious effort. Don’t mess with the mighty sperm – remember it only takes 1.

MYTH: Using two condoms is better than one. (28% of men from the study incorrectly believed this.)

FACT: One condom is sufficient to prevent pregnancy, if used PROPERLY for EVERY act of intercourse. Using more than one can create friction, possibly increasing the chance that the condom will tear. Friction is not a good thing when using condoms, and the more lubrication the less friction there will be, so use a water-based lube whenever possible.

MYTH: Pulling out before ejaculation won’t cause a pregnancy.

FACT: Remember that a man produces a fluid called pre-ejaculate before ejaculation, and often cannot tell when this happens. Each drop of pre-ejaculate contains 20-40 thousand sperm... and how many sperm does it take to create a pregnancy? That’s right…just 1.

Now that we’ve dispelled some common pregnancy myths, it’s your turn to test your sex-pertise. Check out these fun fact quizzes at Sex, Etc.

And to read the full CNN article about the gaps in young people’s sex knowledge click here.

December is AIDS Awareness Month

This month is dedicated to increasing awareness about HIV/AIDS, a global epidemic. It’s important to continue educating the public and funding more research and medical interventions to assist those who are HIV positive and those living with the condition known as AIDS. While treatment options have gotten better over the years, there is still work to be done.

World AIDS Day was December 1st, but there are still ways to get involved in the cause.

1) Education

Educate yourself and the people you know about HIV/AIDS. If you need help, try these websites for more information:

Planned Parenthood Federation of America
AIDS Delaware
Teens Health
POZ
Centers for Disease Control and Prevention

2) Prevention

To prevent yourself from getting the virus, remember to use condoms for every act of intercourse. HIV can be spread through oral, anal or vaginal intercourse and from blood to blood contact (e.g. sharing needles).

3) Testing

HIV testing is a quick and virtually painless process now. Rapid testing at Planned Parenthood of Delaware only requires a finger prick and about 10 minutes to wait for results. Take a friend or partner with you and get tested together!

Early detection is key!

Please call 1-800-230-PLAN to schedule an appointment for a confidential HIV test at Planned Parenthood of Delaware, or visit our web site for locations and information.

Healthier Holiday Eating

The holiday season may be upon us once again, but that doesn’t mean the pounds have to be. Gaining an extra 5-10 lbs during the months of November and December no longer has to be the norm! It’s time to establish a game plan for the big event, in preparation for rich holiday foods to come. Check out these simple tips for cutting the calories while still enjoying the meal during the holidays:

1. Choose a salad or steamed vegetables as a first course – the fiber is filling and will reduce the amount of food you eat later.
2. Choose white meat over dark or red meat, which have more calories and less nutritional value.
3. Drink plenty of water – not only is water a healthy beverage alternative, it’s also filling so there’s less room in the tummy for the rich foods. Try this challenge: for every glass of wine or sweetened beverage you consume, drink a glass of water first.
4. Don’t starve yourself during the day for the big meal in the evening. Skipping meals may cause you to overeat and consume more calories in the long run.
5. Eat slowly - not only will you enjoy the taste of the food more, you’ll eat less as your body recognizes that it’s getting full. It takes about 20 minutes for your brain to get the message from the stomach that you’ve had enough.
6. Snack on raw veggies with a low-fat dip before the meal, instead of cookies or candy.
   

If you are interested in modifying some popular holiday recipes to be a bit healthier without losing flavor, check out this great resource from The Student Nutrition Awareness Campaign.

…and for more healthy holiday eating tips, click here.

Examining the Ta-Tas!

National Breast Health Awareness is winding to a close this month and there is no better time like the present to examine the ta-tas. That’s right - it’s time to stop neglecting the lovely female anatomy up top!

Breast health is important for anyone sporting a pair, so remember to get to know your breasts more closely by completing a breast self-exam every month. The best time of the month is at the end of your period when the breasts are less tender. There are two parts of the Breast Self Exam: Looking and Feeling.

Looking: Stand in front of a mirror and rotate slowly, looking at the breasts from different angles. Look at size, shape, color and texture of the skin, first with your arms down, then with your arms above your head. Next, place your hands on your hips and bend slightly, tensing the muscles of the chest. Look for any noticeable changes in the breasts or surrounding tissue.

Feeling: Lie down with a pillow under your right shoulder. Use the pads of the first three fingers on your left hand to check your right breast by pressing in small circles, using light, medium and firm pressure. Follow an up-and-down pattern from armpit to breast bone, and collarbone to bra line. Repeat for your left breast.

Remember to remind your friends and family about breast self exams, clinical breast exams and mammograms. Early detection of breast cancer is key!

For more information about breast cancer and screening please visit Susan G. Komen for the Cure or call 1-800-462-9273

October is National Breast Cancer Awareness Month!

Get involved in a great cause! October is National Breast Cancer Awareness Month and October 16 is National Mammography Day. There are many ways to get involved and support education and prevention efforts. Check these out:

• Checked your boobies lately? The monthly Breast Self Exam (BSE) is a great way to get to know your breasts! Start now, even if you think you’re too young (calling all 20-somethings). Knowing what is normal for your breasts can help you detect if there’s a problem later on.
• Clinical Breast Exams (those done by a healthcare provider) are recommended every 3 years for women ages 20-39 and annually for women 40 or older, unless other risk factors like family history of breast cancer are present. Check with your health care provider to see if you are at an increased risk for breast cancer and what screening options are best for you.
• Mammograms (x-rays of the breasts) are recommended annually for women 40 or older, unless other risk factors are present. Make sure to check with your health care provider about your risk.
• Remind your friends and family! Hand out BSE shower cards or send email reminders to people you know (remember, men can get breast cancer too). Advocate for early detection and screening.
  

To make an appointment with your local Planned Parenthood of Delaware for a clinical breast exam call 1-800-230-PLAN (7526) or for more information about breast cancer, visit the Susan G. Komen for the Cure website.

FREE HIV Testing!

In commemoration of National Latino AIDS Awareness Day, on October 15, 2009 Planned Parenthood of Delaware (PPDE) and the Latin American Community Center have joined together to increase awareness of the importance of HIV prevention and education efforts in and among the Latino community.

PPDE will be offering FREE HIV testing on October 15, 2009 at our Wilmington location (625 N Shipley St). Join us in our efforts to support prevention, testing and education about HIV!

Fore more information or to make an appointment please call 1-800-230-PLAN (7526)

Sex Education is Important!

Interested in getting involved in a great cause? National Week of Action – Sex Education starts September 28th and Planned Parenthood of Delaware has some great opportunities to support comprehensive sex education in this country! Check out our Fall Workshop Series for professionals and parents in the community. Click here for more information.

Be sure to keep up-to-date with us on Facebook, MySpace and Twitter as we launch new media outreach! Also, join us at the 23rd Annual AIDS Walk on September 27th at Rockford Park! For more information or to register, check out AIDS Walk Delaware or call 302-652-6776.

Intersex…Inter-What?

If you’ve been paying attention to the sports section of the newspaper these days you may have come across an article on a female champion track start who was recently reported to have no ovaries or uterus and instead have internal testes which produce large amounts of testosterone. Although reports have not been confirmed, this article brings to light the condition known as “intersex”.

It’s important to know that being a girl or boy is about more than a penis or vagina. It includes sex, gender and gender identity. Here are some definitions to help sort it all out:

Sex = biological – a combination of chromosomes (XX for girls, XY for boys), physical parts (genitals) and hormones

Gender = society’s expectations of how boys and girls look, think and act

Gender Identity = how you feel about your gender and how you convey those feelings (through clothing, behavior, speech etc.)

According to the Intersex Society of North America (ISNA), intersex is a "general term used for a variety of conditions in which a person is born with a reproductive or sexual anatomy that doesn't seem to fit the typical definitions of female or male." Approximately one in 2,000 infants is born with intersex conditions (also known as "disorders of sex development") every year.

As can be expected, the condition of intersex can create a variety of feelings and responses. For people trying to negotiate their own feelings about it, try to seek support. For more information about intersex, click here.

What's Goin’ on Down There?!

Labiaplasty, Vaginoplasty, Hymenoplasty, Clitoropexy…what does it all mean?!

These are terms for various female genital cosmetic surgeries (FGCS) that some women are choosing to undergo. In other words, surgeries which tighten, tuck and trim areas of the vulva (including the labia, clitoris, pubic mound, etc.) and the vagina.

So why would women choose elective surgery on their most private parts? Women cite various reasons for undergoing FGCS…everything from possible enhanced sexual gratification to a Valentine’s Day present for a partner.

My initial thought is, maybe some women need to reevaluate their priorities…

Why do some women choose this particular endeavor? Is it really for themselves - to make them feel beautiful or sexy? Is it because they’ve sized up their own body in comparison to someone else and determined they aren’t good enough? Or is it at the request of another person (lover, partner etc.)?

So many questions unanswered…

My momma always said, when considering anything that is potentially life changing (and/or appearance changing), make a pro-con list! I suppose though, if it was me and there was ever a con which included “potential loss of feeling,” it would be no-brainer…but to each her own…

No matter what your feelings on this particular topic, let’s remember that the vulva is beautiful and unique to each woman. No two look exactly alike, nor should they.

If we’re basing our perception of beauty by what we see in pornography, we probably have a distorted idea of what a vulva actually looks like. Since there are a myriad of vulvas out there in the world, maybe instead of trying to achieve the “perfect” look, we should focus more on enjoying our own unique beauty. It’s time for women to enjoy every part of their bodies!

Interested in more information? Check out this article…

…and if you’d like to see all the beautiful diversity the world has to offer in the vulva (and penis) departments, click here.

Lifelong Learning

With the economic downturn, many people are choosing to go back to school in hopes of making themselves more marketable in a tough job market. But of course not everyone can afford to go back to school, nor does everyone want to go back to writing papers and listening to lectures. Regardless of whether one is in school or not, what is important is to keep learning.

Lifelong learning is the idea that if people continue to learn new things throughout their lives, they will be able to keep their minds sharp and deal with change better. It is based on the belief that learning and education are related to life as a whole and not just experiences inside of educational institutions (schools, colleges).

While financial markets can go up and down, the one thing that is constant is change. Things are always changing around us—remember the cordless phone and the VCR? Playing a new game or volunteering and meeting new people are both examples of ways to continue learning after you’ve left the classroom.

Other ways to continue the process of lifelong learning:

• Go to the library and check out books on a subject you’ve always been interested in but never had the chance to learn about.
• Get together with some friends and learn to cook a new dish.
• Spend some time outside learning about nature; plant a garden.
• Teach something to someone else; you may have friends or family members who can benefit from your knowledge of sewing or doing home repairs.
  

And while on the subject of change, it’s important to remember that even our knowledge of the human body is changing. That’s why it is important to keep updated through websites, such as this one, as well as to get regular check ups. If you are interested in scheduling an appointment at one of our medical centers, click here.

Interested in a night out on the town?

Then join Planned Parenthood of Delaware at Mojo 13 this Friday August 14!

There will be safer sex packets, great music and dancing! Bring some friends for a fun night out, while supporting Planned Parenthood!

Mojo 13
Friday, August 14, 2009
9:30 p.m. – 11:00 p.m.
1706 Philadelphia Pike
Wilmington, DE
Cover: $8.00
Questions: 302-655-7296, ext. 20

Back to School Health

Can you believe summer is almost over and school is just around the corner?!

Many schools are now requiring annual physical exams before classes begin, especially for student-athletes. For women, back to school time may be a great reminder to schedule an annual GYN (gynecological) exam as well. The GYN exam is likely to include a breast exam, pelvic exam, tests for sexually transmitted infections, sexual health and medical history questions, and some education about any issues which may come up. Before the exam, it may be helpful to come up with any questions you would like to ask the doctor or any problems you may be experiencing.

After your first pelvic exam, your health care provider will tell you how often you should have gynecological care, including pelvic exams. How often you need exams will depend on your medical history and personal health needs.

Remember that the GYN exam is very important for your overall health.

If you would like to schedule an appointment for a GYN exam at one of our Planned Parenthood of Delaware medical centers, please click here for contact information.

Or for more general information about the GYN exam, click here.

Eating Well While Living With Diabetes

It seems that people today are so busy with their careers and taking care of their families that sometimes forgetting to eat right or even at all has become more common. If you are someone on the go and living with Diabetes it may be even harder to pay close attention to your nutritional intake. In general, try to eat a nutritious, balanced, low-fat diet which can help regulate blood sugar and maintain a healthy weight. Planning meals in advance can really help with healthy eating.

Simple tips for healthy eating:

• Include some Monounsaturated Fats, Polyunsaturated Fats, and Omega-3 Fatty Acids in your diet – these are found in tuna, salmon, nuts, olive/canola/flaxseed oils, and avocados
• Include whole grains, lean meats and lots of fresh vegetables
• Keep Trans Fat to a minimum – these are listed on a nutrition label as hydrogenated oil or liquid oil
• Keep your Saturated Fat intake as low as possible
• Don’t forget about exercise – both weight bearing and aerobic exercise is important
• Losing weight can really make a difference in blood sugar control
  

For some quick meal ideas from the American Diabetes Association, click here, or check out the American Dietetic Association for healthy eating tips.

July is National Purposeful Parenting Month

If you are a mom, dad, grandparent, guardian, or caretaker you probably understand how difficult parenting can be. Raising children is hard work that requires a lot of time and energy. While it can be a thankless job at times, it can also be incredibly rewarding.

In celebration of National Purposeful Parenting Month we’ve listed a few simple tips for great parenting! Check these out:

• Be approachable - Keep the lines of communication open with your child. Listen, ask questions, and show interest in their lives.
• Show love and respect as much as possible - Understand that children are people too and deserve love and respect. Actively showing and telling a child how much they are loved creates an environment of appreciation.
• Praise children often – Focus as much as possible on the good instead of the bad. Reinforcing positive behavior is a helpful technique to use when parenting.
• Be consistent with punishment - Have a plan for addressing poor behavior and stick to it. Children are more likely to abide by rules if they are clear and consistent.
• Take a break - Parenting is not always a walk in the park. When tempers flare, take a moment to step away from a situation to regroup. Take a deep breath and reevaluate what is truly important in the situation.
• Don’t forget to ask for help - If you’re tired and frustrated, call on your support group (friends/family) to help with the kids so you can take some much needed time for yourself.

Although parenting is often frustrating, keep in mind that there are people to talk to about any problems or issues you may be facing. Children obviously don’t come with a manual, so if you’re in need of more information about parenting, check out these community resources:

Child Inc.and Children and Families First are great resources in Delaware for offering parenting classes and workshops. Click the links for more information.

Also, Planned Parenthood of Delaware offers classes for parents and caregivers on a variety of important topics such as healthy decision-making, dating violence, body image, and more. To learn about our classes or individual consultations call: 302-655-7296, ext. 19.

Happy 4th of July!

July 4th is fast approaching! If you are planning an exciting event, full of fireworks, friends and food, check out these safety tips to keep you having a good time while celebrating our Independence Day!

• If using fireworks, make sure they are legal – read directions and use common sense. Don’t set them off close to other people and always have a bucket of water close at hand.
• Having a beach party? Keep an eye out for children in the water, always swim with a buddy, and know CPR just in case of an emergency.
• Water activities, including boating, are a great way to enjoy the 4th of July, as long as alcohol is left out of the equation. Be safe while on the water by choosing not to drink.
• Hanging out near the pool is a great 4th of July activity! Remember to observe “pool safety” by walking (not running) on slippery surfaces, diving only where allowed, and watching for other people before jumping in. Check to make sure a lifeguard is always on duty as well.
• If out in the sun for extended periods of time, remember to reapply sunscreen regularly.
• Make sure meat is well cooked at your barbecue – undercooked meat or certain foods left in the sun too long (i.e. potato salad) can cause illness.
• Is there alcohol at your party? When drinking at parties there are easy ways to reduce risks associated with alcohol - keep an eye out for your friends at your party and have a designated driver ready for anyone leaving after drinking.
• As the sun goes down, be sure to wear reflective clothing especially if walking along roads. Also, walk with a buddy whenever possible.

Try remembering just a couple of these tips for your Independence Day weekend and you may be surprised at how fun (and safe) your event can be!

Planned Parenthood Celebrates PRIDE 2009

Check it out! Planned Parenthood celebrates LGBTQ rights throughout the decades!

PRIDE 2009!

…and congratulations to all who worked so hard for the passage of new legislation in Delaware to protect the civil rights of the gay and lesbian community! Keep up the great work!

Depression and the LGBTQ Community

Unfortunately due to homophobia, discrimination and intolerance, the LGBTQ community is at a higher risk for depression and suicide than the heterosexual population.

If you know someone who is struggling with depression, there are ways to help…

• Listen
• Be empathetic
• Tell them that you want to help
• Express that you love and support them
• Encourage them to talk to a professional (counselor, healthcare provider)
• Give them information on LGBTQ resources in the community

Check out Delaware PRIDE for a list of LGBTQ resources in our state and keep celebrating
National LGBTQ Pride Month!

More Good News About Exercise!

If there weren’t already enough benefits to being physically active, consider a new study conducted at the University of Vermont which found that mood can be elevated for up to 12 hours after exercise!

The study was conducted with college students exercising for 20 minutes at a moderate intensity level. Participants then completed a questionnaire which evaluated their mood at one, two, four, eight, 12 and 24 hrs after exercise. The study found that an elevated mood lasted for up to 12 hrs after exercise when compared to participants who didn’t exercise at all.

To read the entire article featured in USA Today, click here.

Need a Quick Exercise Mood-Boost During the Work Day?

Check out these simple tips for daily exercise (even while at the office)…

• Lift light weights (1-5 lbs) while sitting at your desk or talking on the phone
• Stash an exercise band in your desk for resistance work throughout the day
• Bring your gym shoes for a lunchtime power walk
• Squats and lunges are simple leg workouts that can be done down office corridors or hallways
• Try calf raises while typing on the computer
• Get your colleagues on board with exercise in the workplace – form a support group to motivate each other
• Start each workday with a 5-10 minute meditation to relax and quiet the mind
• Keep a water bottle at your desk to stay hydrated

Remember that exercise doesn’t have to be torture! A simple 20 minute workout each day can have significant health benefits including a happier, calmer demeanor in the workplace! You’re worth it!

Celebrate LGBT Month!

It’s official! President Obama released a statement proclaiming June is Lesbian, Gay, Bisexual, and Transgender Pride Month! Click here to read more!

Interested in Getting Involved?

Now is a great time to join together in support of the LGBT community! Check out these websites for local events!

CAMP Rehoboth
Delaware Pride

…and Come Join the Fun!

Planned Parenthood of Delaware is joining with Delaware Pride to co-host a Drag Show on Friday, July 24, 2009 at 9:00 pm at Baxters, 2006 Pennsylvania Ave in Wilmington. Join us for a great time as we celebrate pride, liberty and good times! Cost: $5.00 at the Door (age 21 and over only)

Breakfast: The Lost Meal

While there are a lot of mixed messages out there concerning which foods are best to eat and which types of food need to fit into a meal, there’s at least one exception… BREAKFAST! Even if no one can agree on what you should eat for breakfast, they can at least agree that breakfast is the most important meal of the day.

Why is breakfast so important?

See, the body is like a car and food is the gasoline that makes it go. Without gas, the car can’t go anywhere and when it’s running low on gas, there is more of a chance of getting stranded on the side of the highway. Skipping breakfast will likely cause you to eventually run out of energy, which can sometimes feel like being stranded on the road. Additionally, eating breakfast has been proven to improve concentration, memory and mood. Just think how much more you can accomplish during the day by having a proper meal to start out! Eating breakfast also keeps you from overeating during lunch or dinner.

But here’s the dilemma: In a busy world, who has time to eat breakfast? Often it’s hard enough to get out of bed and make it to work or school on time! For those of you needing a quick meal on-the-go, try some of these favorites:

• Cereal – with or without milk. Try buying cereals low in sugar and high in fiber. There are many vitamin-fortified varieties for added benefit.
• Yogurt is another food usually packed with vitamins! Change it up by adding granola or berries!
• Granola bar or breakfast bar – remember to keep the sugar to a minimum
• Slice of toast (try whole wheat bread) with some peanut butter
• Fruit – grab a banana or apple on your way out the door!

If you happen to wake up without much craving for food right away, simply try to have a glass of juice or milk so you’ve gotten at least a little fuel in your body. Then bring along some food for a mid-morning snack.

If you’re interested in more information on healthy breakfast choices, or to meet with our nutritionist to create an individualized program please call 302.655.7296 x17.

Healthy Picnicking for Summer

Often times, typical picnic fare can be high in fat and calories while lacking nutritional value. There are slight changes you can make to your food selections, however, in order to lessen the fat content and still maintain flavor! If you are planning on attending a social gathering this summer, consider some healthier options for your picnic or barbeque.

Typical Picnic Fare Healthier Option

Potato salad Pasta salad with whole wheat pasta and low-fat Italian dressing
Hamburger Turkey burger or veggie burger with whole wheat bun
Hot Dog Turkey dog with whole wheat bun
Coleslaw Green salad with low-fat dressing
Regular Soda Water; 100% juice, or diet soda
Chips Pretzels; baked chips
Ice cream Fresh fruit salad; sorbet; frozen yogurt

Another option to consider when slimming down this summer is to engage in physical activity at your picnic. Consider a 20 minute walk after eating, or a game of volleyball before a meal. If you’re near the beach or lake, take a swim before eating. Have fun while burning calories! Small changes in your diet and activity level can really make a difference in your overall health and well-being.

Speaking of health and well-being…if you happen to be on a romantic picnic with your significant other, it may be a great time to bring up the topic of SEX!! Communicating about your wants and needs can make for a safe and enjoyable summer with your partner.

Happy picnicking!

Celebrate National LGBTQ Youth Awareness Week!

May 25th marks the first ever National LGBTQ (Lesbian, Gay, Bisexual, Transgender, Queer/Questioning) Youth Awareness Week! This week serves to raise awareness for LGBTQ issues impacting youth and to empower people to work toward solutions in the LGBTQ movement. Issues being addressed during this week are violence, homelessness, school and community safe spaces, and resources for staying healthy.


Did you know…

• 5-10% of the general public is lesbian, gay, bisexual, or transgender
• 28% of lesbian, gay and bisexual youth drop out of school because of verbal or physical harassment by other students
• LGBTQ youth are at an increased risk of homelessness, dropping out of school, physical or emotional abuse, depression, substance abuse, rape and suicide.

What Can I Do?

• Advocate for fairness and equality for all people
• Don’t use derogatory words, anti-gay jokes, or stereotypes to describe LGBTQ people
• Start a GSA (Gay-Straight Alliance) at your school
• Speak out against anti-gay behavior
• Attend an event to support gay rights

For more information on this campaign or to advocate for LGBTQ youth, please visit the National Youth Advocacy Coalition

Source: Lambda Legal

Eat to Beat the Heat!

There are some foods that naturally make your body hotter or colder; this is why most delis stop serving soup in the warmer months and the ice cream truck isn’t driving up your block on New Years Eve. Now ice cream is certainly one well-known way to cool off, but it isn’t the only option or the healthiest. On hot days, it is a good idea to eat fruits and veggies that contain a high amount of water and electrolytes since they will help replenish what your body loses in its sweat.

Healthy Food Options for Spring and Summer

Oranges, grapes, watermelons, cantaloupes, pineapples, cucumbers, tomatoes and lettuce are all tasty examples of foods that will help you cool down, and tropical fruits like bananas, papayas, and mangoes are great sources of energy when you are feeling fatigued and overheated. Oranges, a great source of vitamin C, make an easy, on-the-go snack since they don’t require a container—you can just peel and eat!

Nearby Farmer’s Markets for Cheaper Produce

Delaware State University Farmers’ Market
Location: DSU Administration Bldg. (parking lot) Dover, DE 19901

Times/Dates: 10AM-2PM Saturday April 25-September 19

Historic Lewes Farmers' Market
Location: ***NOTE*** The Market will be held at two locations

#1: Lewes Historical Society Complex 110 Shipcarpenter St Lewes, DE 19958

#2: Richard A. Shields Elementary School (parking lot): 910 Shields Ave
Lewes, DE 19958

Times/Dates: 8AM-Noon Saturdays May 30-October 10

Wilmington Farmers' Market at Rodney Square
Location: Rodney Square, East 9th & 11th Streets Wilmington, DE 19899

Times/Dates: 10AM-2PM Wednesdays May 13-October 14

Wilmington Hospital Campus Farmers' Market Sponsored by Christiana Care
Location: Wilmington Hospital 504 W. 14th Street Wilmington, DE 19801

Times/Dates: Noon-4PM Mondays & Wednesdays July 13-August 20

For a complete list of local farmers’ markets and contact information, click here.

Shaping Up For Spring!

If you have taken to hibernating as your form of exercise during the cold, winter months now is the time to get up off the couch and start your spring workout routine! The weather is getting warmer and there are no more excuses for sitting indoors…besides, bathing suit season is right around the corner!

Here are some tips for being successful in your spring workout routine:

• Begin a workout journal, writing down goals, a workout routine, and sets/reps of weight lifting exercises. Also write down how you’re feeling, what is working well for you, and areas where you would like to see improvement.
• Start out light and work your way up to more intense exercise. Don’t kill yourself the first time out of the gate! You’re less likely to continue a routine if you are too sore to get up the next morning…
• Find a workout buddy! Working out with a friend is more fun and can serve as great motivation to continue a routine (as long as you aren’t hitting the breakfast buffet after a morning jog…)
• For best results, incorporate weight lifting and cardio into your workout.
• Hydrate, hydrate, hydrate! Especially with the weather warming up, make sure to be drinking water throughout your workout and throughout the day.
• Have fun! Choose exercises and activities you enjoy and remember to change up your routine often enough to keep it exciting and enjoyable!

SAAM Comes to an End

As Sexual Assault Awareness Month winds to a close at the end of April please keep in mind that sexual assault is very prevalent and preventable.

Here are a few tips to remember:

• It’s important to ask for consent for every act of sexual contact in order to protect yourself and your partner. Don’t assume your partner is into it…always ask and make sure to receive a verbal ”Yes” before proceeding.
• Because the majority of sexual assaults occur between people who know each other, stay safe as much as possible when out with others. Try to limit your drinking and drug use as it impairs judgment and your ability to freely consent to sexual intercourse.
• Stay in pairs or groups. Make sure to never leave a friend alone.
• Keep an eye on your beverage at all times, as date rape drugs can be easily slipped into a drink.
• Don’t forget that there are many resources out there for survivors of sexual assault. It’s important to speak to someone about your experience.

Check out this
PSA brought to you by RAINN (Rape, Abuse and Incest National Network).

Intimate Partner Violence

Intimate Partner Violence (IPV) refers to abuse (sexual, physical, psychological/emotional, or verbal) within a close relationship. This may be between dating partners, domestic partners, spouses or former spouses. Often times, IPV begins with emotional/psychological or verbal abuse and escalates to physical or sexual assault.

The CDC reports that women experience about 4.8 million intimate partner related physical assaults and rapes each year. Men are the victims of about 2.9 million intimate partner related physical assaults.

IPV Can Be Prevented!

It’s important for people to understand what is involved in a healthy relationship. Healthy relationships include expressing yourself honestly, communicating openly, agreeing to disagree at times and ultimately respecting one another. Unhealthy relationships may include threats, intimidation, name-calling, stalking, jealousy, controlling behavior or criticism.

If you find yourself in an unhealthy relationship, seek help! Talk to a trusted friend, counselor, or healthcare provider. There are many community resources available.

In Delaware, contact:

Kent/Sussex Domestic Violence Hotline 302-422-8058
New Castle County Domestic Violence Hotline 302-762-6110
Rape Crisis CONTACT Services 1-800-262-9800

Source: The Centers for Disease Control and Prevention – Understanding Intimate Partner Violence


Can Sexual Consent be Sexy Consent?

Sexual contact can quickly turn into sexual assault if permission is not given for the act of sexual intercourse.

What is Consent?

Consent is a verbal “yes” to sexual intercourse, free from intimidation, threats, coercion, force or intoxication. Silence from a partner does not give consent. Body language does not give consent. Dressing or acting a certain way does not give consent.

In order to protect yourself and your partner, it’s important to ask permission before proceeding.

Consent can be fun and sexy. Asking permission for sexual contact is seen by many people as romantic and chivalrous. And it protects both people from being assaulted or unintentionally assaulting someone. Remember that sexual assault is a crime, punishable by a jail sentence.

How do I ask without ruining the mood?

Keep in mind that tone of voice and environment can really set the stage to making permission-seeking sexy and romantic.

Sexy and Seductive Phrases

“I’d like to make love to you, if that’s okay…”

“May I kiss you?”

“You’re beautiful! Can I undress you?”

“I’d love to do _______ with you.”

“Do you like this?”

Game-playing

Lead your partner in a game of Sexual Simon Says or Mother May I.

Your partner asks for only specific sexual acts that s/he is interested in doing. For example “stroke my arm softly” OR “lightly nibble my ear” OR “unbutton my jeans” Allow your partner to have complete control of what is happening.

Then switch roles. This allows partners to be sexually satisfied while making sure consent is given and communication is encouraged.

The most important thing to remember about using phrases or games is to leave room for your partner’s decision on whether or not to proceed. “No” means “no” and silence doesn’t mean “yes”. Respect your partner by honoring his/her wishes about sexual contact.

Get Yourself Tested for FREE!

Get Yourself Tested ‘09 – GYT09 – is a month long campaign to support April’s National STD Awareness Month. Planned Parenthood affiliates nationwide are working together with MTV, the CDC & the Kaiser Family Foundation to encourage young people to get tested for HIV and other STDs for FREE during the month of April as part of the GYT09 campaign.

FREE HIV and STD testing is available at Planned Parenthood of Delaware with this coupon.

Remember that many STDs have no symptoms so it’s important to take responsibility for your sexual & reproductive health by getting tested, even if you show no signs of an infection. Take this opportunity during the month of April to get tested for FREE!!! Visit us at any of our five locations statewide!

April is Sexual Assault Awareness Month

Did You Know?

1 in 6 women will be sexually assaulted in their lifetime.

Every 2 minutes someone in the U.S. is sexually assaulted.

These astounding statistics are part of the reason for the month long campaign to increase awareness about sexual violence. April is Sexual Assault Awareness Month and in support, we will be posting statistics and information about sexual assault, intimate partner violence, and prevention for the next couple of weeks. First off, let’s define some terms:

Sexual assault: unwanted sexual contact (this may include a variety of sexual behaviors – from sexual harassment to rape or incest)

Rape: forced sexual intercourse including oral, anal, or vaginal penetration

Incest: sexual activity between family members

Please keep in mind that each state may define these terms a bit differently, but they are all against the law.

How can we prevent sexual assault from happening?

Most people aren’t aware that the majority of sexual assault victims know their assailant. This is often termed date rape or acquaintance rape. Even though there are preventative measures which can reduce the number of sexual assaults which occur every year, there is no 100% effective method of stopping a sexual assault.

Some ways to reduce your risk of sexual assault are to:
• Avoid alcohol and drugs
• Stay in pairs or groups when going out – never leave a friend alone
• Communicate your intentions clearly
• Trust your intuition
• Be aware of unsafe situations

And remember that sexual assault is NEVER the fault of the survivor. The fault always lies with the assailant…no matter what!

If you have been sexually assaulted, or need further information please call ContactLifeline at 1-800-262-9800.

Source: Rape, Abuse, Incest National Network

Spring Has Arrived!

Spring has arrived... and now is a great time to have a little fun in the sun, while maintaining a healthy lifestyle!

Remember though, as the sun is peeking out more often now, your skin will probably need a bit more protection than in winter months. Below are a few skincare recommendations by the Centers for Disease Control:

• Use a broad-spectrum (UVA/UVB protection) sunscreen with an SPF of at least 15 when outside for long periods of time


• Try to apply sunscreen about 30 minutes before going outside


• Wear a hat or other clothing to cover exposed areas of the body


• Make sure to reapply sunscreen throughout the day

Also, as the weather heats up, remember to drink water consistently throughout the day. Take water with you wherever you go and be “greener” by opting for a reusable container such as aluminum or glass.

Spring is a great time to start getting physically active again. With Daylight’s Savings and the warmer weather, there is more time to enjoy a nice walk or jog outside. Try doing something active every day and you may be surprised at how quickly the winter pounds come off.

In thinking about physical health, don’t forget to consider nutrition. Right now you can find the following produce in season and cheaper at your local grocery store:

Mushrooms
Greens
Turnips
Asparagus
Spinach

…and watch for delicious strawberries and blueberries in June!

If you are interested in nutritional counseling, we offer it FREE here at Planned Parenthood of Delaware as part of our Healthy Woman Program. Just call 1-302-655-7296 x17 for more information.

In the meantime, have a healthy and enjoyable spring!

Safety for Saint Patty’s Day!

St. Patrick’s Day is March 17 and if you choose to celebrate this holiday with some friends at the bar, below are a few alcohol safety tips:

1. Set a designated driver and stick to it – or, if possible, walk to your destination and/or take a cab.
2. Watch your drink – I don’t mean stare at it. Just make sure to keep it with you at all times because date rape drugs can be quickly and easily slipped into an unattended glass. (btw – you can even take your drink to the bathroom)
3. Stay in pairs or groups – don’t leave a friend alone, especially while intoxicated
4. Don’t pressure friends to drink more than is safe, and don’t feel pressured to do the same – alcohol poisoning is a serious and often deadly consequence of drinking too much, too quickly

Keep in mind that a standard drink is considered:

12 oz of beer
5 oz of wine
1.5 oz of hard liquor (80 proof)

…and the average adult’s liver can metabolize, or break down, one drink per hour


Planned Parenthood wishes you a safe and enjoyable St. Patrick’s Day, whether or not you choose to celebrate it at the bar! Happy St. Patty’s!!


Source: National Institute on Alcohol Abuse and Alcoholism of the National Institutes of Health

SEXting?!

If you haven’t already heard about the controversy surrounding sexting, you will soon enough. While sexting isn’t a completely new phenomenon, it is making headlines because of its gain in popularity amongst teens. For those of you out of the technology loop, sexting is the sending of sexually suggestive messages or nude/semi-nude photos to other people via texts, IM, emails, etc.

Problems are arising from the sharing of those photos with other people, and in some cases have resulted in felony charges brought against the teens involved. Read this article on six Pennsylvania teens who got into serious trouble from sexting.

If you are someone who enjoys the use of technology, here are a few pointers to keep you safer in cyberspace:

• Assume the text, image, or message will be seen by others – Do you really want that message or image out there?
• Once in Cyberspace, always in Cyberspace – After pressing the send button, there’s no turning back…
• Consider your audience - How will the recipient feel about it? Do you think you’ll always feel the same way about him/her? What if he/she shares it with others?
• Nothing is truly anonymous – Tracking user names and personal information, no matter how basic, has become much easier.


Source: The National Campaign to Prevent Teen and Unplanned Pregnancy

Havin’ The Sex Talk

March is National Talk to Your Teen about Sex Month and in celebration we challenge you to take the plunge and sit down with your teen (or teens take the initiative and sit down with your parents) to discuss the importance of healthy sexuality.

Here are some pointers that may make “the talk” a little less intimidating:

• Start early! Children start to receive sexual messages as soon as they’re born. The earlier you begin, the easier it becomes until there is an open, honest dialogue about sex. And don’t worry if you haven’t started the conversation yet: It’s never too late!
• It’s OK to be uncomfortable with the subject matter…many people feel that way. Don’t be afraid to admit to your teen that the subject may be a little difficult for you to discuss, but that you’re going to do your best.
• Be open and available when your teen wants to talk. Sometimes it’s hard to get someone to open up and feel comfortable talking, especially when it comes to sexual subject matter. Initiate dialogue when possible and remember to be persistent, not pushy and understanding, not critical.
• Reassure your teen that his/her sexuality and feelings are normal.
• Foster an environment of mutual respect.

Parents may also want to consider asking the following questions:

1. Do you know how to protect yourself against pregnancy and sexually transmitted infections?
2. What pressures are you feeling and how are you handling those pressures?
3. How are your social relationships?
4. What are your worries or fears?
5. What information about sex do you hear at school or from your peers?

Remember that parents have the opportunity to be the best source of sexual health information for their teens. We hope that you’ll take this challenge to celebrate National Talk to Your Teen about Sex Month by opening up the lines of communication about healthy sexuality.

Are You In a Healthy Relationship?

In light of the Chris Brown/Rihanna incident and the alleged reports of violence, we’d like to take an opportunity to post a short questionnaire for you to evaluate your own romantic relationship.

Remember that people in relationships can be hurt in a variety of ways: physically, verbally, emotionally, and sexually. Threats, intimidation, and the use of force to get a partner to comply are NEVER OK.

Check your relationship to see if it’s healthy:

Do you and your partner…

1. Talk openly about your feelings and tell the truth without fear?
2. Listen to each other’s feelings and ideas?
3. Work together to solve problems and disagreements?
4. Have friends, interests, and activities of your own, and ones you share?
5. Respect each other’s privacy?
6. Communicate respectfully?
7. Talk openly about your sexual needs/desires?
8. Protect each other from unintended pregnancy and sexually transmitted infections?
9. Always have each other’s consent for sex?
10. Help take care of each other?
11. Have disagreements without becoming violent?
12. Respect each other’s belongings?

If you answered YES to these questions, it looks like your relationship is happy and healthy. If you answered NO to some or all of these questions, you may want to reevaluate your relationship and whether it is the best thing for you. Remember that healthy relationships are built on mutual respect, honesty and a genuine concern for the other person’s well-being.

If you find yourself in a violent or abusive relationship, there is help available. Please contact your local Planned Parenthood of Delaware 1-800-230-PLAN or the community resources listed below:

Kent/Sussex Domestic Violence Hotline 302-422-8058

NCC Domestic Violence Hotline 302-762-6110

Rape Crisis CONTACT Services
NCC 302-761-9100
Rape Crisis CONTACT Services 1-800-262-9800

Celebrate National Condom Week!

Click here to view some funny video clips about condoms, brought to you by the Planned Parenthood Federation of America and remember to celebrate National Condom Week (February 14-21) by lovin’ safely with condoms every time!

Wrappin' It Up For V-Day!

In celebration of Valentine’s Day, we’re posting the Steps To Correctly Using A Condom, so that you’re lovin’ safely this holiday. Remember that condoms are highly effective at reducing the risk of Sexually Transmitted Diseases/Infections (STDs/STIs) and pregnancy, if used CORRECTLY and CONSISTENTLY, every time!

1. Check the expiration date (expired condoms are more likely to break)
2. Check for the air bubble in the package (air bubble = sealed package)
3. Carefully open package (no teeth please…)
4. Check which way it rolls down (it only rolls down one way remember)
5. Squeeze the air out of the tip of the condom to leave room for the semen/cum
6. Place on erect penis and roll all the way to the base
7. Have sex…enjoy yourself!
8. After ejaculation and before the penis goes soft, hold the condom on the penis and pull out (so the condom doesn’t go missing inside of your partner...)
9. Gently slide it off, taking care to keep the semen inside of the condom
10. Discard in the trash (…not the toilet! Be kind to the plumbers of the world.)
11. And if you’re up for it…use a new condom for the next sexual experience!

Planned Parenthood wishes you a safe and enjoyable Valentine's Day!

Virginity Pledges Aren’t Working

A study released in December 2008 reports that pledging virginity until marriage makes no difference on whether teens engage in premarital sex.

The study found that more than half of all teenagers become sexually active before marriage regardless of whether they pledge virginity until marriage or not. Unfortunately, the study also found that those who took virginity pledges were less likely to protect themselves from sexually transmitted diseases and pregnancy than teens who never took the pledge in the first place.

Although proponents of abstinence-only education criticize the results, it seems that this study has validated the importance of comprehensive sexuality education in schools today. Comprehensive sex ed includes information on sexually transmitted diseases, birth control options and safer sex practices, which is much more effective in allowing teens to make safer decisions.

With half of all teenagers engaging in sexual activity it seems prudent and responsible to provide them with valuable information about preventing STDs and pregnancy. If anything, all teenagers should have the right to access accurate healthcare information in order to make responsible decisions about their sexual health.


Source: The News Journal - Dec 29, 2008

Makin' Love Without Doin' It?!

Have you thought about what you are doing for Valentine’s Day?

It can be easy to get caught up in the aisles full of chocolates, teddy bears and balloons just like it can be easy to get caught up in the idea that romance=doin’ it. But not everyone has the money to clean out the greeting card aisle and not everyone is doin’ it. For many people “making love” doesn’t mean having sex at all. So what else do people do then? I’m glad you asked! There are many safe, fun things to do on Valentine’s day, or any other day, to show your love to someone special. So with that in mind, I give you…

25 Ways to (safely!) make love without doin’ it (no teddy bears required)
• Share your future goals and dreams
• Hold hands
• Cook dinner together at home
• Talk a long walk together
• Give each other a massage
• Exercise together
• Picnic in your living room
• Write one reason you love that person everyday for the whole month 
• Make the your partner’s favorite meal
• Surprise your partner at work or school
• Leave a handwritten note for them
• Choose a favorite song together
• Give each other nicknames
• Dance together
• Go for a hike together
• Sing your favorite song to each other (or one you wrote)
• Write a poem for your partner
• Watch the sunrise or set together
• Go star gazing
• Make a list of things you like about one another
• Play your favorite board game together
• Program a special ringtone on each other’s phone
• Pick out a book for each other to read (or read one together)
• Do a craft project together, like drawing a picture or making a collage
• Call a radio station and have a song dedicated to your partner

Sex-Care in Schools!?

You heard it right!

Free sexual healthcare is being offered in Scotland for 60,000 public school students. Due to the high rates of sexually transmitted diseases and teen pregnancy, the Scottish Government has endorsed the recommendation made by the National Sexual Health Advisory Committee to provide wide scale sexual healthcare for students. This would include offering pregnancy testing, Chlamydia testing and condoms without parental consent. Up until this point, a large part of the problem was that rural students often lived too far from clinics and couldn’t effectively access sexual healthcare services. The hope is that clinics on school campuses will help to alleviate this problem and allow more students to access healthcare.

Although this seems like a step in the right direction for sexual healthcare, Emergency Contraception or the “morning after pill” still will not be provided in schools, and the types of contraception offered will be left up to individual school policy. Additionally, the Scottish Catholic Education Service will not endorse the mandate so students attending Catholic schools will not be allowed the same opportunity to access sexual healthcare as students in non-denominational public schools.

FYI: In Delaware, many wellness centers at local high schools offer pregnancy testing and STD screening, but cannot give out condoms as contraception or STD prevention.

What are your thoughts on this?


Sources:
Scotland on Sunday
Sex, Etc. magazine Winter 2009

January is National Cervical Cancer Screening Month!

Cervical Cancer, Pap Test, Colposcopy, Human Papilloma Virus, Gardasil…oh my! What does it all mean?!

Let’s decipher these terms together…

Cervical cancer has been linked to a very common STD known as the Human Papilloma Virus (HPV) which is spread by sexual contact. Unfortunately there is no cure; however, there is a vaccine known as Gardasil which is effective against four strains of the virus, two of which are associated with 70% of all cervical cancer and two of which are associated with 90% of all genital warts. Gardasil is approved for girls and women 9-26 years of age and is available at Planned Parenthood of Delaware.

In order to reduce your risk of getting cervical cancer it is important to have regular Pap tests. A Pap test (also known as a Pap smear) is performed during a routine pelvic exam, when the healthcare provider uses a brush or spatula to collect cells from the cervix and view them under a microscope. If abnormal cells are present, your healthcare provider may recommend a colposcopy. A colposcopy is a procedure that allows a healthcare provider to get a closer view of the cervix in order to determine further testing. Sometimes a colposcopy is done in conjunction with a biopsy, which is the taking of a tissue sample from the cervix.

In celebration of National Cervical Cancer Screening Month, don’t forget to schedule your pelvic exam and Pap test!

For further information regarding cervical health and screening, click here.