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STAND! For Families Free of Violence | Break the Cycle of Violence

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STAND! is following the safety guidelines according to the Health Office of Contra Costa County.

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1-800-331-9474
Text “loveis” to 22522
TTY: 1-866-331-8453
Español

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1-800-TALK (273-8255)
Español: 1-888-628-9454

1-800-799-4TTY (779-4889)

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"When MAF sparked the Lending Circles movement, which is built on the ingenuity of everyday, hardworking people, Jose and his team knew this couldn't be taken to scale through business as usual."

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We are on a mission to help people become visible, active, and successful in their financial lives. Podcast #CafecitoConMAFA podcast about showing up & doing more LISTEN Immigrant Families Recovery #RecoveryForAllA monthly guaranteed income for immigrant families left out LEARN MORE FINED #FinancialEducationOnline charlas financieras, coaching & more!

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Home - Bay Area Rescue Mission | Helping the Homeless in the Bay Area

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Bay Area Rescue Mission has been helping the homeless since 1965 by providing food, clothing, and shelter in the Bay Area of California. Learn more today!

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Each year, the Chicana Latina Foundation awards scholarships to Latina college students, valued at $1,500 each. Our 2022 application is now open and closes on March 31, 2022. Eligibility Applicants must meet all of the following criteria to be eligible for the CLF Scholarship: Self-identify a

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We make it easy to get your free flu shot and get ahead of flu season.*Footnote

* No cost to you with most insurance. Vaccines subject to availability. State-, age- and health-related restrictions may apply.

For you & your community

We make it easy to get your free flu shot and get ahead of flu season*Footnote .

* No cost to you with most insurance. Vaccines subject to availability. State-, age- and health-related restrictions may apply.

We can vaccinate your whole family for the flu

CDC recommends everyone 6 months and older get the Flu shot*Footnote . Walgreens can vaccinate everyone 3&plus;.

It's especially important for adults 65+, those with certain medical conditions or those at a higher risk of developing serious complications from flu

We have CDC recommended flu shots for adults 65&plus;

Get the facts about the flu

View each tile to learn more

Get a Shot. Give a Shot.®

We're on track to provide 100 million lifesaving vaccines to children in need around the world by 2024.

Get your flu shot today and help provide a lifesaving vaccine to a child in need.

Expert insights

Important flu information from healthcare professionals and pharmacists.

Frequently Asked Questions

Get answers to your questions about flu shots.

What is the flu?

The flu (influenza) is a contagious respiratory illness caused by influenza viruses. It can cause mild to severe illness, and at times can lead to death. The flu is different from a cold. The flu usually comes on suddenly. People who have the flu often experience fever, chills, cough, sore throat, runny or stuffy nose, muscle or body aches, headaches and fatigue (tiredness). Some people may have vomiting and diarrhea, though this is more common in children than adults.

Some people, such as people ages 65&plus;, young children and those with certain health conditions, are at high risk for serious flu complications. The best way to prevent the flu is by getting vaccinated each year with a flu shot.

What is the flu shot?

The "flu shot" is a vaccine that protects you from the flu virus. It is inactivated, which means it contains a killed version of the virus which cannot cause disease and is most commonly given as an injection (with a needle) in the arm.

This season's vaccine protects against four influenza viruses that research indicates will be most common during the season. This includes an influenza A (H1N1) virus, an influenza A (H3N2) virus and 2 influenza B viruses.

The vaccine takes effect approximately two weeks after it has been administered as antibodies (substances in the blood that protect against infection) accumulate and provide protection against influenza. Therefore, it is important to get a flu shot before the flu begins to circulate in your area as you may be susceptible to influenza during the two weeks after your flu shot.

The flu shot will not 100% eliminate the risk of getting the flu as there are several strains of viruses that can cause the flu. However, data suggests flu symptoms may be milder and complications can be reduced following vaccination. It can also protect others who are vulnerable but may not be able to receive the vaccine for a variety of reasons.

To learn more about flu shots from the CDC, visit the CDC website opens a page in new tab or download the following documents:
Influenza (Live, Intranasal) (PDF) opens a page in new tab
Influenza (Inactivated) (PDF) ) opens a page in new tab

Who should get a flu shot?

The CDC recommends everyone ages 6 months and older get a flu shot every flu season, including those are who healthy or have health conditions. Walgreens offers flu shots to anyone ages 3+. It's recommended that anyone who wants to reduce their chances of getting the flu should be vaccinated. It's especially important for certain people to get vaccinated, such as those who are at high risk of developing serious complications like pneumonia if they get sick with the flu. This includes:

People who have certain medical conditions including asthma, weakened immune systems, diabetes and chronic heart or lung disease

Pregnant women

People ages 65&plus;

People who live with or care for others who are at high risk for developing serious complications. This includes household contacts and caregivers of people with certain medical conditions including asthma, diabetes, chronic lung disease, and others.

According to CDC analysis opens a page in new tab of flu hospitalization data, people from certain racial and ethnic minority groups, including non-Hispanic Black, non-Hispanic American Indian or Alaska Native, and Hispanic or Latino people

Who should not get a flu shot?

The flu shot should not be given to:

Children younger than 6 months of age

People with severe, life-threatening allergies to the flu shot or any ingredient in the vaccine. This might include gelatin, antibiotics, or other ingredients.

Certain individuals should not be vaccinated without first consulting a healthcare professional. These patients include:

People who had Guillain-Barré Syndrome (a severe paralyzing illness, also called GBS) within six weeks of getting the flu vaccine previously

People who have a moderate or severe illness with a fever, including those with COVID-19, should wait until they recover before getting a flu shot

Is there a flu shot for ages 65&plus;?

Adults ages 65+ have a higher risk for developing complications from the flu and account for more than 60% of the flu-related hospitalizations each year. Recent studies show that people ages 65+ may not respond as well to standard-dose flu shots because they do not produce as high of an antibody response following vaccination as do younger people. People with low antibody levels may be at higher risk of catching the flu.

While adults ages 65+ may receive a standard flu shot, there are vaccines designed specifically for patients ages 65+ that work by improving the production of antibodies in order to provide a stronger immune response to the flu than traditional vaccines. Like the standard flu shot, these vaccines are given as an injection in the arm and the side effects are similar, though some patients may experience increased pain, redness, or swelling around the injection site compared to standard-dose flu vaccines.

When should I get the flu shot?

The CDC recommends that people get the flu shot before the flu is widespread by late fall. The peak flu season is typically October to March in the U.S. but people should receive their vaccine as long as the virus is circulating. People should get their flu shot every flu season to ensure the best protection from the flu for themselves and others.

What are the common side effects of the flu shot?

The viruses in the flu shot are killed (inactivated), so you cannot get the flu from a flu shot. Some minor side effects that could occur are:

Soreness, redness, or swelling where the shot was given

Fever (low grade)

Aches

If these side effects occur, they begin soon after the shot and usually last 1 to 2 days. Over the counter products may be recommended to manage minor side effects. Most people who receive influenza vaccine have no serious problems from it.

Do all Walgreens stores administer flu shots?

All Walgreens retail locations administer the flu shot and other routine vaccines for COVID-19, shingles, pneumococcal (pneumonia), and pertussis (whooping cough).
View all immunizations ›

Who administers the flu shot at Walgreens?

Our licensed pharmacists, pharmacy interns and trained technicians administer flu shots in all Walgreens pharmacies. Visit your local Walgreens to speak with a pharmacist and to get your flu shot today.

Is my flu shot at Walgreens covered by insurance?

The flu shot is covered by most insurance plans with a $0 copay, although provider networks may vary; those enrolled in Medicare Part B and many with Medicaid in certain states2 Footnote may also receive the flu shot at no cost. Our cash price is as follows:

Quadrivalent shot: $58.99

65+: $108.99

Members of Walgreens Prescription Savings Club receive 20 percent off the cash retail price

2 Varies by state. See pharmacy for details.

What's the difference between the flu and COVID-19?

The flu and COVID-19 are both contagious infections caused by different viruses that spread through respiratory droplets. They can cause mild to severe illnesses and similar symptoms, including fever, cough, body aches and fatigue, which are sometimes difficult to distinguish due to their similarities. Getting vaccinated not only protects you but also those around you.

Can I access my family's vaccine history?

Yes! You can view you and your family's vaccine history at Walgreens through our vaccination records page.

To see your family's vaccine history, you will need to ensure they are added to your account. To do that, follow the steps below:

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Free Flu Shots - Schedule Flu Shot Appointments | Walgreens

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Schedule your annual flu shot appointment today at Walgreens to receive the flu vaccine. You can also receive multiple vaccines in one visit.

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Call our legal Helpline if you or someone you know has been arrested or is being investigated for an abortion or pregnancy loss.

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It's inevitable. You know the people that have strong voices (opinions) on your social platforms. Take steps early to unfollow or mute them. If you don't have close relationships with them, de-friending them is always an option. Remember, they don't get notified that you made these changes.

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Family Harvest Farm - John Muir Land Trust

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A JMLT project, Family Harvest Farm is an East Bay organic farm that employs transition-age foster youth in a hands-on job-readiness program.

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1-800-799-SAFE (799-7233)
Call or chat

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Rape, Abuse and Incest National Network (RAINN)

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Rape, Abuse and Incest National Network (RAINN)

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1-800-656-HOPE (656-4673)

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National Child Abuse Reporting Emergency Hotline

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National Child Abuse Reporting Emergency Hotline

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Find your county’s phone number

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ACO Staff WritersUpdated on July 9, 2025

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Scholarships For Asian And Pacific Islander Students

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This list highlights various scholarships for Asian and Pacific Islander students with eligibility, award amount, and deadline information.

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1. Home

2. 2023 HSF Scholar Program Application

2023 HSF Scholar Program Application

HSF Scholar Benefits

As an HSF Scholar, you will have access to HSF's invaluable Scholar Support Services and be eligible to receive a scholarship, depending on available funds.

Every year, HSF selects 10,000 outstanding students as HSF Scholars from a broad and talented pool of applicants

HSF Scholars have access to a full range of invaluable Scholar Support Services, including career services, mentorship, leadership development, knowledge building, and wellness training

Career services include access to select internship and job opportunities with HSF corporate partners

HSF Scholars are eligible to apply for all Scholar Conferences including, the STEM Summit, Finance Conference, Media & Entertainment Summit, Entrepreneurship Summit, and Healthcare Summit

Exclusive access to the HSF Insider which shares invaluable information and career opportunities

Finally, and importantly, HSF awards more than $30 million in Scholarships annually and, depending upon available funds, HSF Scholars may also be eligible to receive a scholarship, which range from $500-$5,000 and are awarded directly to students

Award

Scholars are selected based on merit. Award amounts range from $500 - $5,000, based on relative need.

Eligibility Requirements

Must be of Hispanic heritage

U.S. citizen, permanent legal resident, or DACA

Minimum of 3.0 GPA on a 4.0 scale (or equivalent) for high school students; minimum of 2.5 GPA on a 4.0 scale (or equivalent) for college and graduate students

Plan to enroll full-time in an accredited, public or not-for-profit, four-year university, or graduate school, in the US, for the 2023-2024 academic year

Submit the FAFSA or state-based financial aid forms (if applicable)

Technology Partners

©Hispanic Scholarship Fund 2021

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1-866-4-U-TREVOR (488-7386)
Call, chat, text

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1-800-448-3000
Call, chat, text, email

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Path2Papers – Bridging Opportunities for Dreamers and Employers

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We offer free consultations to Dreamers,* employers, and attorneys. These consultations include individualized assessments of immigration legalization options with an emphasis on employment-based visas and strategies for those who have re-entered the United States on a non-immigrant visa. We also offer technical support to attorneys representing Dreamers in employment-based immigration matters.

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Easily create surveys and polls to collect customer feedback, measure employee satisfaction, and organize team events.

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Welcome to the free birth control support network. Find a doctor, find a birth control method, find a happier you in bed.

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Image description: HCC Mural, painted by former HCC Core Member, Keena Romano. This vibrant & richly multicolored mural contains images of traditional healers doing their healing work. Some of the healers pictured include a traditional midwife & a curanderx. The elements of water, earth, air & fire are present within the painting. In the very center of the painting is a "Hunab Ku." A black & white circular Mayan symbol, which is similar to the Yin Yang symbol with a spiral in the center.

Stands in solidarity with our Beloved Communities, their Leaders & Alliances, working hard to bring about the changes needed for a healed and just future.

We are committed to the ways that we support our communities, and hold our role in the rising of Black, Brown, AAPI, Indigenous, & QTGNCI2 Spirit communities as sacred.
​
In Solidarity we rise and take our space , use our voices, and reclaim the beauty of our stories. Out of the margins and into clear sight we rise.

DATE/TIME: Saturday October 14th 4pm - 9pm
LOCATION: Humanist Hall 390 27th St, Oakland

"I learned more about myself in this series and ways to connect with creating altars and how to create a personal altar. I also learned songs that I'm excited to practice." A.S.

"Folks sharing so vulnerably in regards to their journal reflections was so supportive because a lot of what was shared resonated so much for me and was a great reminder that i'm not the only one feeling like I'm struggling through certain things. Also, I was so pleasantly surprised with everyone's generous offerings during the final ceremony. it reminded and encouraged me to refocus on the offerings I want to share with community." C.Y.

The "Loving Heart" Altar created for the final ceremony by HCC Core Member RaheNi Gonzalez

We now have Wellness & Disability Justice Resources listed at the bottom of our Practitioner & Volunteer Resources page! Please share with anyone who you think this may support!

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Image description: HCC Mural, painted by former HCC Core Member, Keena Romano. This vibrant & richly multicolored mural contains images of traditional healers doing their healing work. Some of the...

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Homeless Services - Greater Richmond Interfaith Program

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Homeless Shelter in Richmond, CA - GRIP provides a safe and nourishing place that helps transform those who are unsheltered and in-need to move toward self-sufficiency.

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What you are looking for may have been moved or no longer exists. Please click on the button below to be redirected to the District homepage for the most up to date information.

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Testing | COVID-19 | Alameda County Public Health

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Alameda County COVID-19 testing information

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Immigrant Justice Through Litigationand Storytelling Our Mission JAC uses co-equal litigation and storytelling strategies to address unmet needs and build new frameworks to tangibly improve immigrants’ lives. Our Cases Litigation Tracker This interactive microsite follows federal immigration litigation through the court system and houses important filings, news coverage, and advocacy tools to advance a more [...]

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Key Takeaways

Black students can find scholarships from national organizations, local foundations and professional associations, with awards ranging from a few hundred dollars to full tuition coverage.

Many scholarships support specific fields like STEM, business, and educations, with funding available at both the undergraduate and graduate levels.

Creating a scholarship calendar and tailoring each application to its criteria can improve your chances and reduce stress during the process.

Scholarships and Resources for Black Students

The cost of college has increased dramatically over the past several decades. In 2000, tuition at public colleges cost about $18,300 per year, according to the National Center for Education Statistics. In 2017, tuition rose to more than $27,300.

Increased tuition costs commonly lead students to seek scholarships. Since scholarships do not require repayment, they can dramatically offset the cost of college tuition.

Undergraduate enrollment among Black students increased significantly from 2000-2010, according to the Postsecondary Policy Institute. But enrollment rates decreased by about 21% between 2010-2018. Black students also take out federal student loans at a higher rate than white students and typically borrow more than most other ethnic groups, including Latinos, Asian Americans, and Native Americans. Fortunately, there are many scholarships for Black college students to help fill financial gaps.

This guide offers an overview of scholarships for Black students, including strategies for applying and resources for students.

Steps to Finding and Winning Scholarships

This section highlights key strategies to research, identify, and apply for minority scholarships. In general, students should stay organized when pursuing scholarships. Keeping track of deadlines, application requirements, and records of achievements often makes the scholarship process much less stressful.

1. The first step in applying to scholarships is conducting research. Given the sheer number of available scholarships for Black college students, it helps to compile a targeted list. Students may want to explore both need-based and merit-based scholarships, considering each award's application requirements and how they correspond to students' own academic and personal backgrounds.

While online research can help identify many scholarships, learners can also contact their high school or college advisors, who may know about local awards.

2. Most scholarships maintain strict application deadlines, enabling them to award funds before the start of each school year. When pursuing various Black scholarships, students should allow plenty of time to gather application materials and submit necessary requests, such as transcripts and recommendation letters.

Creating a scholarship calendar can help applicants stay organized and abreast of application deadlines. Spreadsheets, scholarship apps, and even traditional paper planners can all help learners maintain a functional scholarship calendar. A calendar can also help students determine whether an award is worth the effort based on its deadline and award amount.

3. With thousands of students applying for Black scholarships each year, most awards become quite competitive. To help stand out, applicants can consider what scholarship committees look for and tailor each application accordingly. Students can strengthen their applications by researching individual scholarships and determining their values and selection criteria.

Applicants can also contact colleges and individual academic programs for more information on potential scholarships. Institutions and their academic departments can sometimes provide useful information on additional scholarships relevant to students' academic interests.

4. Scholarships often include a personal statement component, which allows applicants to discuss their background, academic and professional aspirations, and reasons for pursuing a particular scholarship.

The personal statement enables students to tell their own unique story, demonstrating their connection to an academic discipline, career path, or set of values. Applicants can use a personal statement to showcase their familiarity with the organization awarding the scholarship.

In general, scholarship committees look for applicants with exemplary academic and personal backgrounds, which often includes community service or other forms of engagement. They also want to see how well applicants understand the awarding organization's principles.

5. After compiling application components and meeting all requirements, students should make sure to review their applications thoroughly. A single typo typically will not exclude a strong student from consideration, but a sloppy personal statement or a pattern of errors can certainly hurt an applicant's chances.

When possible, applicants should ask someone else to review their scholarship applications. Teachers, employers, and volunteer supervisors can often help learners perfect their scholarship applications.

While it may seem like a formality, students should also ensure they submit their applications either before or on the application deadline date. Most scholarship committees will not consider applications submitted after their deadline.

Featured Online Programs

Learn More About Our Partners

Scholarships for Black Students

This list highlights several popular scholarships for Black students, along with their award amounts, application requirements, and application deadlines. Keep in mind that this list highlights just a small selection of Black scholarships. Students should always research additional opportunities to identify as many scholarships as possible.

$1,000-$20,000

The Blacks at Microsoft Scholarship awards Black high school students who plan to attend a four-year college immediately upon graduation. Applicants must major in engineering, computer science, computer information system, or certain business fields, such as finance or business administration.

March 31, 2021

Financial Resources for Black Students

Along with individual scholarships, Black students can also explore educational and financial resources that support incoming college students. Offering information on financial aid, scholarships, and other services, these organizations can guide learners through the steps necessary to secure funding for higher education.

Expert Advice on Scholarships for Black Students

Q. When you work with students looking for scholarships, what advice do you give them?

Apply to as many scholarships as possible. So much money and so many resources go untapped. I encourage students to build the scholarship process into their academic curriculum. Applying for scholarships should be like an extra class on their schedule every semester.

I also tell students to strategically look for scholarships that fit their academic profile, whether it is based on where they are from or based on a specific discipline or industry.

Q. When applying for scholarships, what can students do to stand out from other applicants?

Research the scholarship's background. Know how long it has been offered, who started it, and who received it last. This provides insight into the type of student that normally receives this particular scholarship and gives applicants the information to appeal as a quality candidate.

Make sure you apply to scholarships that fit your student profile like a tailored suit. These techniques will make you competitive.

Q. What are the most important things that students should keep in mind when looking for ways to fund their education?

Be aggressive in applying for scholarships. So many programs and organizations have funds that go untapped. Establish yourself academically and make connections in your major or discipline. Once you research scholarships that fit your student profile, the money will come. Scholarships should be regarded with the same importance as picking a major.

Q. Why are HBCUs a good choice for Black college students? Why would you recommend them?

As an HBCU graduate and now faculty member, I am an advocate of the HBCU experience. There are many benefits to attending an HBCU. HBCUs provide 27% of African American students who graduate college with STEM degrees. This is tremendous because jobs in science, engineering, and computer technology are so pivotal in the world today.

HBCUs are a good choice for Black students because of the quality of faculty and the intimate learning environment that many of these institutions foster.

Q. Are the scholarships offered by HBCUs comparable to those offered by other colleges and universities?

Absolutely! Many HBCUs, especially state-funded institutions, offer a variety of scholarships. Most of the institutions offer academic-based scholarships to all incoming freshmen. Students with a 3.0 or better can receive a $3,000-$10,000 scholarship. With one of the selling points for HBCUs being their affordability, earning a scholarship significantly covers costs and enhances the educational experience.

There are also many academic-based scholarships for returning students. Some are departmental and some are offered by alumni associations. Many HBCUs are affiliated with the Thurgood Marshall Scholarship Fund, which addresses the financial needs of graduate and undergraduate students.

Overall HBCUs offer a variety of scholarships that help many students not only attend college, but matriculate successfully to a degree.

HBCUs in Communities

HBCUs can be a critical part of the community. HBCUs provide a solid education for students in the community. A 2014 study commissioned by UNCF found that HBCUs have a total economic impact of $14.8 billion. This includes money spent in the community and after graduation. The same study found that over 134,000 jobs were generated by HBCUs and their graduates in local and regional communities. HBCUs are a core part of the community, and they help students succeed after graduation. In 2014 50,037 HBCU graduates were expected to make $130 million over their lifetime, ultimately helping the economy and communities.

HBCU Notable Donations

Johnson C. Smith University
David and Nicole Tepper ($250,000); Bernard Smith ($11,000); Wells Fargo ($1 million)

Estate of Dr. Eugene McGowan, Jr. ($4.6 million); MacKenzie Scott ($20 million); Patty Quillin and Reed Hastings ($40 million)

MacKenzie Scott ($20 million); Patty Quillin and Reed Hastings ($40 million); Ronda Stryker and William Johnston ($30 million)

Karsh Family Foundation ($10 million); Bloomberg Philanthropies ($31.7 million)

Additional Resources

Along with financial and educational resources, many other organizations serve Black students and professionals in various industries. This list highlights several additional resources for Black students, including professional associations, college funds, and student unions. These organizations may offer scholarships, mentorships, networking opportunities, conferences, and job listings.

This association provides professional services to those who work in law enforcement, the court system, and academia. The group also serves criminal justice students.

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This guide offers an overview of scholarships for Black students, including strategies for applying and resources

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Visit the YMCA of the East Bay Today with 5 Central Locations

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YMCA of the East Bay has 5 easy to access central locations in Albany, Berkeley, Richmond, Oakland & Pleasant Hill. We have health & fitness classes, programs for kids & teens and affordable child care and drop-in child watch.

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Exhale Pro-Voice * Nonjudgmental After-Abortion Support

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Text-based after-abortion support for people who have had abortions and the people who want to better support them. Free, confidential, and available in the US & Canada.

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CVS Pharmacy ® and MinuteClinic ® can directly bill many national and regional health plans that cover all or part of the cost of a flu shot. Check with your health insurance provider to confirm coverage.

Flu shots are available to those with and without health insurance at our current out-of-pocket prices.

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CVS Flu Shot - Book a Flu Vaccine at CVS Pharmacy

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Schedule a flu vaccine appointment for you and your family today at a CVS Pharmacy near you. No cost with most insurance. Restrictions apply.

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1-800- RUN-AWAY (786-2929)
Call, chat, email, or visit the forum

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Stay informed

Do you know what to do if you're approached by immigration officers or the police? Reimagine Richmond's short video will help you learn about your rights, how to respond to officers at your door or in public, and what steps you can take to protect yourself and your loved ones.

Looking for information in Spanish?
This video is also available en español here.

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Do you know what to do if you're approached by immigration officers or the police? Reimagine Richmond's short video will help you learn about your rights, how to respond to officers at your door or in public, and what steps you can take to protect yourself and your loved ones.

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The UC Immigrant Legal Services Center is committed to supporting and enhancing the well-being of the University of California Community and to advancing equity and success in higher education through provision of free, high-quality immigration legal representation, outreach, and education.

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From employment and housing discrimination to criminalization and violence, transgender people are often forced to engage with a legal system that wasn’t built for us.

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LGBTQIA+ youth ages 12 - 24 years old experiencing houselessness, have been victims of violence, & are in crisis.

Currently operating as our "Supply Train Home Delivery" Program.

​

Support & Social Groups

Contact each groups' designated individual listed at the bottom of the

Rainbow In The News

Share the Spirit: Rainbow Community Center is a lifeline for East Bay LGBTQIA+ youth seeking acceptance for who they are

Rainbow In The News

All the Colors of the Rainbow:

The best gift you can give your kid is acceptance

Open source, free, and downloadable, SOGIE Handbook written by Rainbow's former Executive Director! Sexual Orientation, Gender Identity, & Expression Affirming Approach and Expansive Practices for anyone who connects with anyone and wants a helpful tool. Funded by the Center for Disease Control and Prevention (CDC) & supported by the New York State Department of Health and Cornell University.

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Since 1995, we have been offering support & social opportunities to the LGBTQI+ community & its allies.

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Scholarships for LGBTQ+ College Students | Study.com

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There are numerous scholarship opportunities for LGBTQ+ students. This comprehensive guide covers everything from common questions about the application process to Title IX and LGBTQ+-friendly colleges.

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The Richmond Promise Scholarship is a 1,500 college scholarship newable for up to 4 years. Students may attend a 2-year or 4-year college, and/or pursue a Career Technical Education Certificate at any not-for-profit institution in the United States. *Applications are now being accepted through March 17th, 2023

Are you a high school student who needs support with college apps, financial aid or scholarships? Sign up for virtual office hours with Richmond Promise staff.

View all of the local, regional and national scholarship opportunities that we compile for all West County students to apply for.

Are you a parent of a high school or college student who needs support with their FAFSA or California Dream Act? Download this workbook today that will guide you step-by-step! * Español

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The Richmond Promise - creating a college going & graduating culture

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The Richmond Promise is a community-wide college success initiative created to build a college going and graduating culture throughout the city of Richmond.Through a college scholarship, collaborative cross-sector partnerships, and supportive programming, the Richmond Promise aims to ensure all students in Richmond excel to and through higher education, reach their career goals, and become change-making leaders in the Richmond community.

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Established in 1975, LNESC and LULAC created the LULAC National Scholarship Fund (LNSF) to help youth in underserved communities make the dream of college enrollment a reality. LNSF is a unique partnership between grassroots advocates and corporations that fund educational opportunities for deserving youth across the U.S. Every dollar raised by local LULAC Councils is matched by corporate partners secured by LNESC, increasing the amount given in both the council and corporate names. This model results in a true grassroots/corporate partnership for the empowerment of the Latino community. Former recipients of LNSF scholarships are now leaders in fields of business, science, government, and education. A rigorous selection process assures the expectation that future recipients will demonstrate the same level of excellence.

Eligibility Requirements

Applicants must meet the following criteria to be considered for a scholarship:

Applicants must be a U.S. citizen, legal permanent resident, or be granted Deferred Action for Childhood Arrivals (DACA).

Must have applied to or be enrolled as a full-time student in a college or university, including 2-year colleges, or vocational schools that lead to an associate's degree. Graduate students must have applied to or be enrolled as a part-time student in a college or university.

A student will not be eligible for a scholarship if he/she is related to a scholarship committee member, the Council President, or an individual contributor to the local funds of the Council

Locations: In 2021-22, sixty-four (64) LULAC Councils participated from the following: Arizona, Arkansas, California, District of Columbia, Illinois, Indiana, Iowa, Kansas, New Mexico, Ohio, Pennsylvania, Texas, Utah, Wisconsin.
A list of the 2022-23 participating LULAC Councils available March 1

Award Criteria

Applicants are eligible for the following three types of scholarship awards:

National Scholastic Achievement Awards ($2,000)
The student has a GPA of 3.5 or better on a 4.0 scale or equivalent

Honors Awards ($500 to $2,000)
The student has a GPA of 3.0 or better on a 4.0 scale or equivalent

General Awards ($250 to $1,000)
Grades and academic performance will serve as indicators; however, emphasis may be placed on the individual's motivation, sincerity, and integrity, which can best be revealed through a personal interview and in the personal essay. Need, community involvement, and leadership activities will also be considered.

Application

Applicants must submit the following in order to be considered for an LNSF scholarship:

Completed and signed LNSF application form. LNSF applications must be mailed or emailed directly to a participating LULAC Council by March 31.

High school or college transcript, including cumulative GPA

Verification of admittance or enrollment from the institution the student is attending or planning to attend (i.e. - letter of acceptance, letter from the registrar, or a transcript)

Typed, or neatly printed, personal essay of not more than 500 words

Key Dates & Information

LNSF applications must be mailed or emailed directly to a participating LULAC Council by March 31.

LNSF Partnership Agreement for participating LULAC Counciles is due March 1.

Program Impact

For the last program year, sixty-four LULAC Councils in collaboration with LNESC's corporate partners awarded nearly 900 students from across the U.S. $574,000 in scholarships. From the previous cohort of recipients, approximately 80% continued or completed their studies at a post-secondary institution. Since the inception of the scholarship program in 1975, the LULAC National Scholarship Fund has awarded approximately 32,000 students more than $18 million in scholarships.

Student Voices

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Established in 1975, LNESC and LULAC created the LULAC National Scholarship Fund (LNSF) to help youth in underserved communities make the dream of college enrollment a reality. LNSF is a unique partnership between grassroots advocates and corporations that fund educational opportunities for deserving youth across the U.S.

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Contra Costa Health - Substance use Treatment Services

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Contra Costa Health - Substance use Treatment Services

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ACCESS LINE: 1-888-678-7277

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Planned Parenthood Federation of America is a nonprofit organization that provides sexual health care in the United States and globally.

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We provide individualized, culturally competent, integrated, and coordinated Mental Health Services for Latina women and their families particularly those who have limited access to insurance and treatment.

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Zero.

Disgracefully, that's the number of U.S. states that require sex education curriculums be comprehensively inclusive to LGBTQIA+ folks.

Most sex education programs, instead, assume that those receiving the information are both heterosexual and cisgender. If there's anything less cute than clogs, it's that degree of homophobia and transphobia.

That's why we worked with GLSEN, Advocates for Youth, and two queer sex educators to create a safer sex guide that understands the true complexity and diversity across gender identities, sexual orientation, attractions, and experiences.

Only 5 (ish) percent of LGBTQIA+ students saw any LGBTQIA+ representation in health class.

This guide is for the 95 percent of students whose many sexual health questions went unanswered in school.

It's also for any LGBTQIA+ person who's ever wondered:

Or anything else related to sexual health, sexual pleasure, and sexual play.

"The idea that someone is going to come along and introduce you to out-of-this-world sensations makes good fantasy," says Andy Duran, queer sex specialist and education director for Good Vibrations. Case in point: the movies "Call Me By Your Name," "Moonlight," and "Below Her Mouth."

But IRL, nobody can magically deduce what brings you pleasure. "Our partners are best able to pleasure us when we can tell them how to pleasure us," Duran says.

That's why he recommends getting acquainted with your body via body mapping and masturbation.

Body mapping is the process of becoming familiar with your own body. It's all about exploring what different parts of your body look, smell, taste, and feel like.

"This is especially important to queer and trans folks because it allows them to learn the ways they like to be touched that they find most affirming and pleasurable," Duran says.

While similar, masturbation is typically more sexual. "It's a way to learn what brings you pleasure, what helps you orgasm, and what doesn't do it either," he says.

A nonexhaustive list of things your solo sesh might include:

Birds and the bees, but make it queer.

Trauma-focused therapist and sexuality educator Aida Manduley, LICSW, explains that for pregnancy to happen, two things need to be present:

"One person needs to have testicles (where sperm is produced), prostate and bulbourethral glands (to create the other components of semen), and a urethra (for the sperm to travel through)," Manduley says.

And another person needs to have an ovary (where eggs are produced) and a uterus (where the sperm meets the egg).

Your anatomy and the anatomy of your partner(s) are the key factor here, not your gender identity or sexual orientation.

People assigned female at birth who are taking testosterone may still be able to get pregnant, says Manduley.

"Similarly, folks assigned male at birth who are taking estrogen or other hormone replacement may still be able to get partners with a uterus pregnant," they say.

Assume pregnancy is a risk unless a healthcare professional has told you you're sterile or unable to get someone pregnant, adds Manduley.

As for sexually transmitted infections (STIs)? No gender identity or sexuality is immune to STIs. The only way to know your STI status is to get tested.

There are great websites, such as Get Tested, that'll help you find a local testing center.

STD Test Express, Nurx, Everlywell, and SH:24 are great resources for people interested in at-home STI kits and testing.

Prevention, as they say, is the best medication. In the case of STIs and pregnancy, there are a number of risk reduction measures you can take.

1. Stay up to date on vaccines

Specifically:

Note: While the HPV vaccine was previously only recommended for people assigned female at birth, the current Centers for Disease Control and Prevention (CDC) guidelines recommend HPV vaccination for all people between ages 11 and 26.

Some 27- to 45-year-olds who aren't already vaccinated may also decide to get the vaccine after assessing their risk of HPV with the help of a healthcare professional.

2. Consider PrEP

Preexposure prophylaxis (PrEP) is a medication that an HIV-negative person can take daily to reduce their risk of contracting HIV while being sexually active with an HIV-positive person.

The guidelines recommend PrEP for:

If you fall into one or more of those groups, talk with a clinician or other healthcare professional.

Note: If you're not taking PrEP and suspect recent HIV exposure, you can take postexposure prophylaxis (PEP) within 72 hours to reduce transmission risk.

In this case, go to your local STI testing center, urgent care, or go-to clinician's office. (Just call ahead of time to make sure they have the medication in stock, because some offices don't carry it.)

3. Birth control

Again, "pregnancy is a risk when the involved parties have the anatomy for it," Manduley says. If you're looking to avoid pregnancy, talk with a healthcare professional about your birth control options.

If you're not on birth control and recently had unprotected play with a partner who could get you pregnant, an emergency contraceptive can be used within 3 to 5 days (depending on the method) to stop a pregnancy before it starts.

Raise your hand if the limited sex education you did receive involved avoiding eye contact while your teacher rolled a condom over a banana.

Spoiler alert: Safer sex goes way beyond condoms.

And FYI: You don't need to have a banana, if you know what we mean, to use a condom. Here's what you need to know.

Outside condoms

Outside condoms can be used for penetrative and oral sex involving a penis to contain bodily fluids (e.g., semen, ejaculate, and pre-ejaculate).

Outside condoms can also be used with sex toys for easy cleanup. "For sex toys made out of porous materials, they're a must," Duran says.

How to use an outside condom

1. Place the rim of the condom over the penis or toy. Leave a small space for bodily fluids by pinching the tip.

2. Roll the condom over the outside of the shaft until the rim of the condom meets the base.

3. Apply lube to reduce friction.

4. When done, hold the rim of the condom with your hand as it's removed from the body.

5. Throw away the condom.

"Make sure to use lube that's compatible with whatever toys or barriers you're using," Manduley says.

"Oil-based lubes aren't compatible with latex barriers, for example," they say. And silicone-based lubes shouldn't be used with silicone toys.

Inside condoms

Inside condoms are designed to line the walls of the front hole, vagina, or anus.

Only one brand is available in the United States, but health clinics often have them. Woot!

A note on terminology
For the purposes of this guide, we've chosen to include alternative words for readers to use for their genitals.

Whenever we use the medical term "vagina," we'll also include "front hole," as clinically recommended by researchers in the BMC Pregnancy and Childbirth journal.

How to use an inside condom

1. Inside condoms have a closed and open ring. Apply a small amount of lube on the outside of the closed end.

2. Pinch the closed ring with fingers, then push it as far back as possible, allowing the condom to line as much of the internal hole as possible.

3. Allow the open rim of the condom to hang out of the hole opening.

4. During penetration, a body part or toy will go into the open rim of the inside condom.

5. After, slowly remove the toy or body part from the inside condom. Then pinch the open rim of the condom together and remove from the body.

Dams

Dams serve as a barrier for cunnilingus or analingus.

How to use a dam

1. Open the package (carefully!), then unfold the dam all the way.

2. Have the receiver apply lube to their bits to boost the feel-good sensation.

3. Have the giver place the dam over the body part where oral sex will be performed, and hold it in place.

4. When finished, throw away the dam.

"If during play you can't tell which side was touching what body part, or it gets super covered in bodily fluids, get a new one," Manduley suggests. After all, if the barrier is compromised, it's not effective.

Note: Dams can be pricey and hard to find. Luckily, you can make your own dam by cutting open an outside condom. This step-by-step guide can help you get started.

Gloves and finger cots

Finger cots protect genitals from the germs found on your finger or nail during one-finger fingering, as well as keep that finger bodily fluid-free.

Engaging in fisting or external manual stimulation? Grab a five-finger cot - aka a glove - instead.

How to use cots or gloves

1. Wash and dry hands, then slide on the cot or glove.

2. Apply lube to barriers and bits to increase pleasure.

3. Use one glove for only one body part. New body part = new glove.

4. When finished, pinch the base of the barrier and pull it toward your fingers, turning it inside out to keep fluids where they are.

5. Dispose of the glove.

Pro tip: "Get them in a color that feels fun or sexy to you and your partner(s)," Manduley says. "Black nitrile gloves, for instance, are a key part of many folks' sex toolkit."

The best sex is consensual and communicative. Here's what you need to know.

Consent 101

Sexual consent is the ongoing, enthusiastic agreement to participate in a sexual act that's granted before it takes place.

It's required before:

any sexual activity (including kissing)

any new sexual activity (consenting to one thing doesn't imply consent for another)

Beyond being legally and ethically required, checking in with your sexual partner(s) before and during a ~sexual encounter~ can help create a safe environment where sex can be a mutually pleasurable and positive experience grounded in respect and understanding. Love that!

Some ways to ask for consent:

You might be wondering whether consent can be nonverbal. Implied consent is tricky business. Why? Because it's easy to misread cues.

"It's best to get verbal consent," Duran says.

Communicate, communicate, communicate

For the most pleasurable experiences, communication needs to go beyond just consent.

That means:

Some questions you might ask ahead of getting down:

Most safer sex guides will say that sobriety is a prerequisite to consent. But as Manduley notes, "It's silly to expect people to not hook up while under the influence of some substance."

That's where harm reduction comes in.

According to Manduley, harm reduction can look like some combination of the following:

Discuss what kinds of sex will be taking place (and what barriers will or won't be used) before any substances are consumed.

Mix fewer substances (e.g., keep it to only alcohol instead of alcohol and cocaine).

Openly discuss what substances people are currently on or using.

Make sure there's water available, as some substances can cause dehydration.

Discuss if this is someone's first time using a substance or not. If it is, consider delaying or going slower than you would otherwise.

Get familiar with the effects of popular substances so you can better recognize if someone else may be on or using them.

Check in periodically with your partner(s) and pause/slow/stop if you have a hard time understanding them, or they're slurring their words.

Carry safer sex supplies in the same kit as your substances (if relevant) so you don't lose them and will remember to use them.

"If the next day you can't remember what barriers were used, you might consider postexposure prophylaxis or emergency contraception," Manduley adds.

Don't want to take your clothes off? No sweat, you can still get it on!

Enter: outercourse.

" Dry humping, kissing, and over-the-clothes grinding are often forgotten about after high school, but these are super-duper pleasurable, sensual, and intimate, and should be enjoyed by folks of all ages," Duran says.

To make outercourse better:

Add a little lube against the skin.

Use seams and buttons to benefit (or avoid, depending on preference).

Add in a wearable sex toy.

Practice eye-gazing.

"Many people experience orgasm more easily through outercourse because there [usually] isn't the risk of STI transmission," Duran says. Anxiety and stress, after all, are big blocks to pleasure.

Safety considerations

Assuming all partners keep their clothes on and there's no bit-to-bit contact or bodily fluid exchange, STIs aren't a risk. And neither is pregnancy.

However, sitting in your own fluids after the fact can increase your risk of bacterial vaginosis or yeast infection, so consider changing afterward.

"Exploring your partner's body with your own hands is incredibly intimate," Duran says. "Plus, it can feel really good for them, depending on the types of strokes and pressures you use."

The hand is the OG sex toy, after all.

Hand sex includes:

Pro tip: All of these are made better with lube.

Safety considerations

Please, for the love of "Didn't you learn anything during the COVID-19 pandemic?!" wash your hands before touching anyone's bits.

Your hands are covered in bacteria that could mess with the natural pH of you or your partner's front or back hole and lead to:

Duran also recommends giving yourself a lil manicure. "Hangnails and fingernails can tear the delicate external internal tissues or puncture a hole in your barrier," he says. Yikes.

Can you do manual play with long nails? Actually, yes. "It will just require a little more prep," Manduley says.

"Put cotton balls inside the fingertips of a cot or glove before putting it on," they explain. "If your nails are sharp, this will keep them from puncturing the glove." Crafty.

Note: While hand sex is generally considered a safer sex option, the hand can act as a vector for infectious agents. So, if your partner has an STI, you touch them, and then use that same hand to touch yourself, infection transmission is possible.

"Cishet culture makes it seem like oral sex is just a precursor act, but oral sex is an amazing activity that deserves to be thought of like the whole show," Duran says.

What's so hot about it?

"The giver gets to literally taste their partner, smell their partner, learn their partner's anatomy with their own mouth, and practice communicating with their partner," Duran says.

Meanwhile, the receiver's nerve-rich bits (think: clit, penis, perineum, anal sphincter, and anal canal) get a lot of attention!

Safety considerations

Despite common discourse, it is possible for STIs to be transmitted via oral play.

So, talk with your partner(s) about the last time they were tested for STIs. If it's been a while since one or all of you were tested or one or all of you have an STI, use a dam or external condom.

Oh, and hold off if you notice cuts, sores, bumps, or high risk bodily fluids - such as blood- on their genitals or in their mouth. It can be a sign of an infection and can increase the chances of transmitting an STI.

Intercourse! Fisting! Fingering! Strap-on sex and pegging! Anal beads, prostate stimulators, and plugs! Internal vibrators, wearable vibrators, and thrusters!

The wonderful world of penetrative sex is vast and wide.

"In queer culture, typically the partner doing the penetrating is the 'top,' while the partner being penetrated is the 'bottom,'" Duran says.

"A bottom might enjoy penetration because of the physical sensation, the feeling of fullness, the power dynamics it creates with their partner, or because they like sharing that part of themselves with their partner," he says.

"A top can enjoy being able to feel their partner's anatomy from the inside or the sensation of being in control," he adds.

A top can also enjoy the way penetration feels against their own body, or against a toy that they're in control of.

Safety considerations

Beyond just knowing your own current STI status and your partner's, and (correctly) using a condom, glove, or finger cot, use lube!

"Lube is especially important during penetrative anal sex," Duran says. "The anus doesn't produce any natural lubricant, and the tissue in the anal canal is super thin."

Without lube, there's too much friction, which, in addition to being painful, can damage the anal lining. Duran says this increases the risk of STI transmission.

Also: "Make sure any toy that's going in the booty has a flared base so it doesn't get accidentally lodged up there and require an ER trip," he says.

The flared base keeps it planted firmly outside the body.

Sex is supposed to make you feel good physically, emotionally, mentally, and spiritually.

"If you find that sex has become a challenge for you - whether that's because it fills you with shame, makes you feel dysphoric, or is physically uncomfortable - it's time to bring in a professional," Duran says.

A professional here could mean a:

Finding a healthcare professional who's the right match can be another key factor in sexual health and wellness. So, no matter which type of professional you seek out, make sure they're queer inclusive and gender affirming.

Now that you've got a basic framework on safer and more-pleasurable sex practices for LGBTQIA+ folks, you might have other questions. Below, find additional reading material based on category.

On specific sex acts:

On STIs:

On contraception:
Mere Abrams is a researcher, writer, educator, consultant, and licensed clinical social worker who reaches a worldwide audience through public speaking, publications, social media (@meretheir), and gender therapy and support services practice OnlineGenderCare.com. Mere uses their personal experience and diverse professional background to support individuals exploring gender and help institutions, organizations, and businesses to increase gender literacy and identify opportunities to demonstrate gender inclusion in products, services, programs, projects, and content. Gabrielle Kassel is a New York-based sex and wellness writer and CrossFit Level 1 Trainer. She's become a morning person, tested over 200 vibrators, and eaten, drunk, and brushed with charcoal - all in the name of journalism. In her free time, she can be found reading self-help books and romance novels, bench-pressing, or pole dancing. Follow her on Instagram.

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If You're LGBTQIA+, This Safer Sex Guide Is for You

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We created an LGBTQIA+ safer sex guide that understands the true complexity and diversity across gender identities, sexual orientation, attractions, and experiences.

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Sex, Etc. | Sex education by teens, for teens

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Sex, Etc. Sex education by teens, for teens. Info on birth control, condoms, HIV/AIDS & STDs, pregnancy and more. Sex, Etc. is published by Answer.

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Being healthy means dealing with the changes in your body - and your mind. Relationships, body image, families, emotions ... sort it all out in this section.

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Before you read on, take a moment to pause. Close your eyes if you want to, and take a couple of calm breaths. Then ask yourself - how are you feeling right now?

Think of one-word answers that describe how you feel.

Notice what words come to mind. Does one feeling stand out? Or are there a few? You might even have opposite feelings at the same time. For example, excited and nervous. That's normal.

Just notice the emotions you feel at the moment. There's no right or wrong answer.

Doing this is a simple way to be aware of your emotions.

Sometimes it's easy to be aware of your emotions. Maybe there's one feeling that's strong and obvious to you. Other times, you might not pay much attention to how you feel. But your emotions are there. And they're all normal.

Feelings are signals from the body that help us understand ourselves and make good decisions. For example, feeling fear in a situation like crossing the street in traffic is a useful signal to stay safe.

Being more aware of your emotions is a skill that can help you:

know yourself better

feel better about things and cope better

be less self-critical

pause instead of act on difficult emotions

decide how to act and handle situations

get along better with others

Here are five ways to practice being more aware of your emotions:

1. Notice and name your feelings. To start, just notice how you feel as things happen. Say the name of the feeling to yourself. You might feel proud when something goes well. Or disappointed if you don't do well on a test. You might feel relaxed when sitting with friends at lunch. Or nervous before a test.

2. Track one emotion. Pick one emotion - like feeling glad. Track it all day. Notice how often you feel it. Maybe you're glad when something good happens. Or glad when a friend shows up. Maybe you're glad when someone lends you a hand or says a kind word. Or glad just because it's Friday. Every time you feel glad, make a mental note to yourself or write it down. Is the feeling mild, medium, or strong?

3. Learn new words for feelings. How many feeling words can you name? Try to think of even more. How many words are there for angry? For example, you might be annoyed, upset, or mad. You might be irate, fuming, or outraged.

4. Keep a feelings journal. Take a few minutes each day to write about how you feel and why. Writing about your feelings helps you get to know them better. Make art, write poetry, or compose music to express an emotion you feel.

5. Notice feelings in art, songs, and movies. Focus on what the artist did to show those feelings. How do you feel in response?

Take time to get to know your emotions better. Just notice how you feel. Accept how you feel without judging yourself. Show yourself some kindness.

Remind yourself that all your emotions are normal. But how you act on emotions matters a lot. When you know your emotions, you're better able to make wise choices about how to act - no matter what you're feeling.

If you have emotions that feel difficult or overwhelming, get support. An adult you trust can help you talk through any tough feelings you're dealing with. Sometimes people get help from a therapist to deal with difficult emotions that affect daily life.

Date reviewed: November 2021

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Emotional awareness (knowing what we feel and why) helps us learn about ourselves and build good relationships. Here are 5 ways to get more in touch with your emotions.

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Eat Extra for Excellence

The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts.

Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth.

So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve peak performance and may even break down muscles rather than build them. Athletes who don't take in enough calories every day won't be as fast and as strong as they could be and might not maintain their weight.

Athletes and Dieting

Teen athletes need extra fuel, so it's usually a bad idea to diet. Athletes in sports where there's a focus on weight - such as wrestling, swimming, dance, or gymnastics - might feel pressure to lose weight. But drastically cutting back on calories can lead to growth problems and a higher risk of fractures and other injuries.

If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan.

Eat a Variety of Foods

When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs. The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet.

Vital Vitamins and Minerals

Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best. These include vitamins and minerals. Calcium and iron are two important minerals for athletes:

Calcium helps build the strong bones that athletes depend on. Calcium - a must for protecting against stress fractures - is found in dairy foods, such as low-fat milk, yogurt, and cheese.

Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals.

Protein Power

Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.

Carb Charge

Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance.

Good sources of carbs include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy.

Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.

Fat Fuel

Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds. Limit trans fat (like partially hydrogenated oils) and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter.

Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising.

Skip the Supplements

Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm.

Anabolic steroids can seriously mess with a person's

hormones, causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings.

Some supplements contain hormones related to testosterone, such as DHEA (dehydroepiandrosterone). These can have similar side effects to anabolic steroids. Other sports supplements (like creatine) have not been tested in people younger than 18. So the risks of taking them are not yet known.

Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water. Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise.

Ditch Dehydration

Speaking of dehydration, water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out - especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance.

There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature.

Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while.

Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water.

Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine-containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance.

Game-Day Eats

Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat.

Here are some tips:

Eat a meal 3 to 4 hours before activity. Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset stomach. Carbs may include pasta, bread, fruits, and vegetables. Avoid sugary foods and drinks.

When there are 3 hours or less before game or practice, eat a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, crackers, or bread.

After the game or event, experts recommend eating within 30 minutes after intense activity and again 2 hours later. Your body will be rebuilding muscle and replenishing energy stores and fluids, so continue to hydrate and eat a balance of lean protein and carbs.

Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day.

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how much should i eat and drink before a game

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The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts. Teen athletes have different nutrition needs than their less-active peers.

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Do you ever wish you could change something about your body? If so, you're not alone. Lots of people feel unhappy with some part of their looks. But when you get stuck on what you don't like, it can really bring down your self-esteem.

You don't need a perfect body to have a good body image. When you like your body as it is, right now, you boost your body image. And your self-esteem too.

What Does Body Image Mean?

Your body image is the way you think about your body. This includes your thoughts and feelings about it. These can be good or bad and can change from time to time.

How Can I Accept the Way I Look?

Some people think they need to get in better shape to have a good body image. They think, "When I get in better shape, I'll like my body." But it's best to start the other way around. Accept yourself first. Here are ways to do that:

Realize that nobody's perfect. Everyone has "flaws," even people with seemingly ideal figures. So see your body the way it is rather than the way you want it to be.

Don't body-shame yourself. When you make harsh comments about your own body, it harms your self-esteem. That's true whether you say something out loud or think it to yourself. It can hurt as much as if someone else said it. So be kind and respectful to yourself. Ask, "Would I talk this way to my best friend?" Treat yourself like a good friend would.

Don't compare yourself with other people. The saying goes "comparison is the thief of joy." Find things to like about your own body and be thankful for all the great things it can do.

Accept compliments. When someone gives you a compliment, say "thank you" instead of not believing what's being said.

How Can I Like My Body?

When you accept your body, it's possible to learn to love (or at least like) what you have. Here's how:

Find things to like about your looks. Every time you look in the mirror, find at least two things you like about yourself. Maybe your hair, face, or hands. What about your shape, shoulders, or legs? Your eyes or smile? Make a habit of telling yourself what you like and why. If you get stuck, ask someone who cares about you, like a good friend or trusted adult. Know that there's lots to like about you. Let yourself feel good.

Focus on what your body can do. There's more to your body than your looks. When you play a sport, walk, run, dance, or swim - that's your body in action. Your body is there for you when you stretch, reach, climb, or jump for joy. It also allows you to you carry and build things, and give someone a hug. Be amazed and thankful.

Be aware of your body. Pay attention to your body as you go through the day. Enjoy the way it feels when you walk, run, and play. Listen to it when it needs food or rest. Things like yoga can help you observe your body more closely, teaching you to pay attention to how you breathe and move.

How Can I Take Care of My Body?

Taking good care of your body can make you feel better about it. Start caring for yourself with these tips:

Eat healthy foods. Learn what foods are good for you and how much is the right amount. Take your time when you eat. Really taste your food and enjoy it. Eating right helps you look your best and boosts your body image. It also gives you the energy you need. When you treat your body right, you feel good about yourself.

Get good sleep. Learn how much sleep you need for your age and get to bed on time. Turn off screens hours before bedtime so you can sleep well.

Be active every day. Your body needs to move to be strong, fit, and healthy. Be active by playing a sport. You can also run, walk, work out, do yoga, or dance. Pick activities you like and have fun.

Keep a healthy weight. Being at a healthy weight is good for you, and it helps you feel good about your body. Don't compare your weight with someone else's. Your doctor can tell you what you should weigh. If you're not at a healthy weight, don't try to change your diet on your own. Always talk with a parent or doctor first. Your doctor can suggest ways to reach and stay at a weight that's right for you.

What if I Need Help With My Body Image or Self-Esteem?

Sometimes, body image or self-esteem problems are too much to handle alone. Health issues, depression, or trauma can affect how you feel about yourself. And eating disorders can cause a poor body image that isn't true.

Tell a parent, doctor, or therapist what you're going through. Ask for help. Body image and self-esteem can get better with help and care.

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When your body changes, so can your image of yourself. Find out how your body image affects your self-esteem and what you can do.

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Family Justice Center - Home of the Contra Costa Family Justice Centers

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This program is funded in part by Concord/Pleasant Hill Care District Grant Funds, supported by Contra Costa Community Development Block Grant Funds, supported by Kaiser Permanente Northern California Community Benefit Programs, funded with Keller Canyon Mitigation Funds administered through Contra Costa County Supervisorial District 5, and supported by Grant No. 2015-WE-AX-0014 awarded by the Office of Violence Against Women, DOJ. The opinions, findings, conclusions, and recommendations expressed on this site are those of the author and do not necessarily reflect the views of the DOJ, OVW.

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This program is funded in part by Concord/Pleasant Hill Care District Grant Funds, supported by Contra Costa Community Development Block Grant Funds, supported by Kaiser Permanente Northern California Community Benefit Programs, funded with Keller Canyon Mitigation Funds administered through Contra Costa County Supervisorial District 5, and supported by Grant No.

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Teens Participating in the Summer Wellness Programs

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Family and school problems, a too-busy schedule or money worries? Use these practical suggestions to destress now.

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Oakland finally has its very own LGBTQ+ Community Center! Established in 2017, the Oakland Community Center is a Non-Profit, 501(c)(3), tax exempt organization, located at 3207 Lakeshore Ave., in the beautiful Lake Merritt district . We welcome you to come in, check out our service offerings and get involved-this is YOUR Center! The Oakland LGBTQ Community Center's model of service delivery is "Wellness First" and includes social, educational, and holistic-health related programs, services and activities.

What does the center mean to me ?

12:00pm - 8:00pm

see our
We are normally open some Saturdays for group activities. Closed Sundays except for special events. For all group activities and meetings, please calendar .

The Oakland LGBTQ Center is committed to enhancing the health and well-being of our community members. We provide case management, information and referral services, along with a variety of health and wellness related workshops, forums, peer support groups and community strengthening activities. You are invited to become a volunteer peer support group facilitator, workshop presenter, outreach worker, or apply for a volunteer opportunity that fits your interest. Click here to volunteer!
Call us at 510-882-2286

The Center is committed to supporting our youth by providing information and referral services, support groups, leadership development, conflict resolution workshops, advanced educational opportunities, job training and employment information, food and nutrition resources, transportation assistance and referrals for housing and homeless prevention services. To learn more about our youth services program or to join the youth club, click here. Youth can also call the Center and ask to speak to our Youth Services Coordinator.

Call us at 510-882-2286

Our Glenn Burke Wellness Clinic offers Sexual Health and linkage to care services to help our community stop the spread of HIV and other S TI's and provides access to treatment for those who need it. Click here to schedule an appointment with a Wellness Coordinator or to learn more about our services.

Call us at 510-882-2286

We are dedicated to promoting a positive and healthy quality of life for families and elder LGBTQ individuals in Oakland and Alameda County, by ensuring they continue to be supported, respected, and connected to our broader community. Click hereto learn about elder services at the Center or to speak with a Wellness Coordinator at 510-882-2286

The Center's Transgender Support Services offer opportunities to educate, empower, house and employ our transgender community members. To learn more about transgender services at the Center, click here. You can also call 510-882-2286 and ask to speak with a Wellness Coordinator.

Power X is a Latino/Latinx Affinity group designed to meet the wellness needs of men/trans men around the bay area. Our group meetings will take place twice per month (once in English and once in Spanish), discussing topics designed to meet the groups needs and provide fun and educational meetings, in person or virtually - click here to learn more or call 510-882-2286

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Oakland LGBTQ Community Center | Oakland, CA

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Oakland finally has its very own LGBTQ+ Community Center! Established in 2017, the Oakland Community Center is a Non-Profit, 501(c)(3), tax exempt organization, located at 3207 Lakeshore Ave., in the beautiful Lake Merritt district . We welcome you to come in, check out our service offerings and get involved-this is YOUR Center!

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1800-833-2900 or test HOPE to 20121

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Our Vision and Mission | Contra Costa Health

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At the core of everything we do is delivering health, which means providing access to affordable, convenient and high-quality care—while removing the barriers to embracing healthier behaviors. Contra Costa Health makes good health more attainable for all residents and we maintain a strong focus on equity and eliminating health disparities in our communities.

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1-800-843-5200 (THE 5200)

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Start Your Recovery: Substance Abuse Resources & Support

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Easily digestible, relatable information for people who are facing substance use issues - and for their support networks, too.

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Online directory of local service providers.

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Emergency Shelters for Adults | Contra Costa Health

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Emergency shelters provide a safe place to stay and offer support services for people experiencing homelessness in Contra Costa. Contra Costa Health operates 4 of the adult emergency shelters in our community. Other agencies operate shelters for families with children as well as other adult shelters.

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In addition to helping oversee the entire homeless system of care for the County, Contra Costa Health’s Health, Housing and Homeless Services provides a number of services to support people experiencing homelessness.

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Emergency Housing - Contra Costa Housing Authority

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We build power for racial, economic, and health justice in Contra Costa, California to create healthy, safe, and equitable communities for children and families.

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Familias Unidas exists to improve wellness and self-sufficiency in Latino and other communities. We accomplish this by delivering quality mental health counseling, service advocacy, and information/referral services.

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CALL: 1.888.373.7888

TEXT: 233733

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CALL OR TEXT: 1.833.852.6262

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1.800.985.5990

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Department of Labor Wage & Hour Division

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Department of Labor Wage & Hour Division

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1.866.487.9243

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Calli House | website for Contra Costa Health

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“The ache for home lives in all of us, the safe place where we can go as we are and not be questioned” —Maya Angelou

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Youth may experience difficult problems during their young lives: abuse, neglect, family troubles, dangerous dating situations, bullying, homelessness, drug abuse, etc. These, among other problems, may lead young people to make difficult, and sometimes dangerous, decisions in an effort to escape what it is they are going through. Sometimes, youth feel they don't belong, and leaving home is often not a choice they want to make. Yet, national agencies estimate that between 1.6 and 2.8 million youth run away from home each year.

No matter the reason, young people have a place to turn in times of need. Youth may visit any designated Safe Place site location and receive immediate help. (NCFC is a Safe Place sit location.)

Children and teens deserve access to a Safe Place and a chance to work through their problems with the support of caring adults.

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Making our community a better place! 2244 Pacheco Blvd., Martinez, CA 94553

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MiCasa (Concord) : Youth Programs - Contra Costa County, Sacramento, Stockton & Redding : What We Do : Lutheran Social Services of Northern California

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MiCasa is a transitional housing program for homeless, former foster care youth. The program provides supportive services and housing for ten youth, and housing for up to 24 months. Youth are provided with assistance in completing their high school diploma or GED, and enrolling in college courses.

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CONTRA COSTA COUNTY Employment & Human Services Housing and Homeless Services The Employment and Human Services Department is committed to supporting individuals and families who are experiencing homelessness or in need of rental or housing…

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Youth may experience difficult problems during their young lives: abuse, neglect, family troubles, dangerous dating situations, bullying, homelessness, drug abuse, etc. These, among other problems, may lead young people to make difficult, and sometimes dangerous, decisions in an effort to escape what it is they are going through. Sometimes, youth feel they don't belong, and leaving home is often not a choice they want to make. Yet, national agencies estimate that between 1.6 and 2.8 million youth run away from home each year.

No matter the reason, young people have a place to turn in times of need. Youth may visit any designated Safe Place site location and receive immediate help. (NCFC is a Safe Place sit location.)

Children and teens deserve access to a Safe Place and a chance to work through their problems with the support of caring adults.

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Making our community a better place! 2244 Pacheco Blvd., Martinez, CA 94553

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Contra Costa Independent Living Skills Program | We deal in futures!

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Infertility Treatment & Care | UCSF Center for Reproductive Health

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Our infertility treatments and services are designed to be comprehensive and inclusive, from IVF to third party family building. Learn more about each area of care.

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Sutter offers an OB/Gyn near you. Get obstetrics and gynecology care for women’s health, birth control, pregnancy care and sexual health. Find the best OB/Gyn for you.

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Reproductive Science Center Oakland Fertility Center

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RSC’s Oakland location, a fully remodeled, state-of-the-art facility, serves residents of Alameda and Contra Costa counties.

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Reproductive Health - Child Advocates Of Contra Costa County

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As a youth in the foster care system, you have the right to receive confidential and no-cost reproductive health care.

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Learn about Kaiser Permanente and Individual and Family Plan options | Kaiser Permanente

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Compare Kaiser Permanente’s affordable health plan options to find one that fits the needs of you and your family.

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Your gift helps provide mental health support to teens and young adults. Donate now through 11/28 and your gift will be matched, having 2x the impact.

JED's Mental Health Resource Center helps you manage your emotional health, cope with challenges, and support the people in your life.

Together, we're changing and saving lives.

The Jed Foundation (JED) is a nonprofit that protects emotional health and prevents suicide for our nation's teens and young adults, giving them the skills and support they need to thrive today...and tomorrow.

Equipping Individuals

Research shows that building resiliency and life skills, promoting social connectedness, and encouraging help-seeking and help-giving behaviors in teens and young adults supports their overall well-being, helps them thrive, and protects their emotional health, making it less likely they will fall into unhealthy behaviors. JED uses digital campaigns, the media, and partnerships to engage teens and young adults where they are and in a way they'll understand.

Explore JED's programs that reach millions of young people every year.

Strengthening Schools

For students, their school community is a critical part of their support network and emotional safety net. JED works directly with high schools, colleges, and universities representing millions of students to put systems, programs, and policies in place to create a culture of caring that protects student mental health, builds life skills, and makes it more likely students will seek help and struggling students will be recognized, connected to mental health care, and supported.

Learn more about JED's programs for high schools and colleges.

Mobilizing Communities

Our mental health is impacted by the world around us. There are a range of factors that can influence the perspective, well-being, and behaviors of our teens and young adults including families, friends, media, and high-profile voices. JED partners with these communities to create a culture of caring, grounded in deeper understanding and reduced shame and secrecy, and to collaborate on amplifying their positive impact while minimizing potential harm.

Find out how JED is activating communities across the country and beyond.

Megan Thee Stallion Gets Real in New Seize the Awkward PSA "Check In On Your Friends"

Megan talks pressures to be strong, peer-to-peer support, & reminds fans "It's okay to not be okay.

JED's office will be closed this wk so our team can recharge their batteries & enjoy time w/ family & friends. You'll continue to see some activity on our page but our team will be offline.

#TakingABreak #MentalHealth #MentalHealthMatters #JEDCares

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The Jed Foundation is a nonprofit that protects emotional health and prevents suicide for our nation's teens and young adults, giving them the skills and support they need to thrive today...and tomorrow.

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Smoking and Vaping Cessation Resources | website for Contra Costa Health

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Alcohol & Drug Prevention for Youth | website for Contra Costa Health

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Reducing alcohol and other drug use and abuse is a key part of Contra Costa Health’s efforts to support a healthier, safer community.

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Child Abuse Prevention Council of Contra Costa County

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Drugs and alcohol are often used as ways to cope with unwanted feelings or stress. The following indicators are signs of substance abuse: denial, rationalization, secrecy, mood swings, wild schemes, depression, change in appetite, remorse, poor work/school performance, preoccupation with getting mor

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DUI Programs | website for Contra Costa Health

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Services and Programs » Behavioral Health » Alcohol and Other Drugs Services

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Contra Costa SELPA is dedicated to serve 16 school districts within the Contra Costa County and is located in Concord, CA.