DECEMBER 2016 – SWGA HEALTH BEAT

Erin Cannington, M.D. Allergy & Asthma Clinics of Georgia

Lisa Seymour Integrity House

Dr. Hans Chang Albany Diagnostics

James Palazzolo, M.D. Sleep Apnea Centers of America

Keisha Callins, M.D. Albany Area Primary Health Care

Kelly Miller, FNP-BC Georgia Dermatology & Skin Cancer Center

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FEATURES:

PAGE 3 ~ Ask Dr. K - The Medicine Man PAGE 4 ~ Dr. Oz & Roizen PAGE 5 ~ Integrity Hospice PAGE 6 ~ Practical Tips to Combat Cold & Flu PAGE 8 ~ The Truth About Flu Pandemics PAGE 11 ~ Make Healthy A Way of Life PAGE 14 ~ Dr. Jack Hatley PAGE 15 ~ Good Night Smartphone

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DEAR DOCTOR K: I hear and read so much advice about skin care, and I don't know what's true and what's not. Can you address some common myths about skin care?

DEAR READER: You're right to be skeptical.

My patients often tell me that they've heard about a way to keep their skin clear and healthy, and often it is simply not true. I'll debunk some of the most common myths I hear: -- THE RIGHT SKIN CREAM CAN KEEP YOUR SKIN LOOKING YOUNG. For reducing wrinkles, the treatment with the best evidence behind it is retinoic acid (as in Retin-A) that you apply to your skin. But the best ways to keep wrinkles at bay are using sunscreen and not smoking.

-- ANTIBACTERIAL SOAP IS BEST FOR KEEPING YOUR SKIN CLEAN. It's unnecessary to keep your skin completely free of bacteria, and impossible to accomplish anyway. There is no evidence that antibacterial soap cleans better than regular soap. In addition, it may promote bacteria resistant to antibiotics.

-- EATING CHOCOLATE OR OILY FOODS CAUSES OILY SKIN AND ACNE. There's no evidence that any specific food causes acne. An oily substance called sebum causes acne. It's made and secreted by small glands beneath the skin.

-- TANNING IS ALWAYS BAD FOR YOU. Spending too much time in the sun or in a tanning booth can increase skin cancer risk. Excessive tanning can also cause skin to wrinkle and age prematurely. That is not a myth: It's undeniably true. I spent a lot of time on the beaches of sunny Southern California when I was a kid, only rarely using suntan lotion. And I've had many skin cancers as a result -- all cured, fortunately.

But developing a light or gradual tan through repeated, but careful, sun exposure isn't dangerous. Just take appropriate precautions: Use a sunscreen of at least SPF 30, apply it thoroughly and reapply when necessary, and avoid peak sun exposure times (10 a.m. to 2 p.m.).

-- TANNING IS GOOD FOR YOU. There's no evidence that tan people are healthier than paler people. Sun exposure

does have a health benefit, though. Sunlight activates vitamin D in the skin. Vitamin D helps keep bones strong, and may well have other health benefits. But you can get the vitamin D you need from food and supplements. You don't need to tan.

-- THE HIGHER THE SPF OF YOUR SUNSCREEN, THE BETTER. Above a certain level, a higher sun protection factor (SPF) has little added benefit. Using sunscreen with an SPF of at least 30 is fine.

Keeping your skin healthy is important, no doubt. But beware of these myths, as they will only distract you from your goal.

(Dr. Komaroff is a physician and professor at Harvard Medical School.)

(EDITORS: For editorial questions, please contact Alan McDermott at amcdermott@amuniversal.com.)

COPYRIGHT 2016 THE PRESIDENT AND FELLOWS OF HARVARD COLLEGE DISTRIBUTED BY UNIVERSAL UCLICK FOR UFS

THE MEDICINE MAN THE HERBAL ANTIOXIDANT KNOWN AS GREEN TEA EXTRACT is 200 times stronger than vitamin E in preventing free radical damage to cellular function. Although green tea is better known as a beverage, the tea drink does not offer the level of powerful antioxidant compounds available in green tea extract. The extract has 52% polyphenols and the dried green tea leaf only has 8% polyphenols. That’s significant when it comes to antioxidant benefits and cancer prevention.

Dr. Charles A. Rouse, Jr. Founder The Medicine Man’s Corner www.themedicineman.com doctorrouse@icloud.com FaceBook/Charlie Rouse 1-229-436-0100

Did you know that both green and black tea are derived from the very same plant, the tea plant called Cammelia sinensis. Green tea is produced by lightly steaming the fresh-cut leaf, while to produce black tea the leaves are allowed to oxidize. Once oxidized, enzymes in the tea convert the powerful polyphenols to compounds much less active in medicinal benefits.

Most of the population and experimental studies on tea have focused on the cancer-protective aspects. Green tea polyphenols exert potent antioxidant

activity by increasing the activity of specialized detoxifying enzymes that control the levels of glutathione + catalase + superoxide dismutase in the blood. When the small intestine, liver and lungs are rich in glutathione (the master molecule of cells) the body becomes very protective against cancer and accelerated aging. Green tea polyphenols also inhibit cancer by blocking the formation of cancer-causing compounds such as nitrosamines + suppressing the activation of carcinogens (cancer causing compounds) + detoxifying or trapping the cancercausing agents. Human studies support the concept that green tea consumption can prevent some forms of cancer – cancer of the gastrointestinal tract + cancers of the stomach + small intestine + pancreas + colon + lung + estrogen-related cancers including breast and prostate cancers. By the way, the cancer-causing nitrosamines are formed when nitrates, such as those used in curing of bacon and ham and pepperoni and hot dogs, bind to amino acids. Hot dogs and pepperoni are linked to a higher incidence of brain cancer in children. Green tea extract exerts significant inhibitory effects on the formation of the cancer-causing nitrosamines.

December 2016 | A (SCNI) Southern Community Newspaper Product | 3

The surprising power of yoga; don’t ditch the fitness tracker being physically active) your mind responds positively, and when you help your mind become calm and clear, your body feels better too!

A: Regardless of whatever spiritual foundation yoga had when it was developed 5,000 years ago, it’s become a very accepted type of exercise.

Around 36 million Americans do some form of the practice, while spending around $16 billion on classes and equipment annually.

There are all types of yoga, from Vinyasa (unifying movement and breathing), Iyengar (intense prolonged holding of poses), Bikram (26 poses in a room that’s 105 F and 40 percent humidity), Kundalini (uses kriyas -repetitive body motion and intense breathwork -- while chanting and meditating), Yin yoga (stretching and unwinding very slowly) to chair yoga, done at Dr. Mike’s Cleveland Clinic Wellness Center. But no matter how it is marketed, be it nonreligious exercise or spiritual endeavor, the benefits that come from yoga are significant.

Clearly, yoga promotes flexibility, and there’s no right or wrong way to do it.

To start, look for classes that do slow poses. Then, as you get into it, you’ll become more flexible and more able to achieve the full physical benefits.

You’ll also discover that it improves your outlook.

Studies show that yoga relieves your stress responses (the yogic breathing technique helps do that; instructions at sharecare.com, search for “belly breathe”); eases depression and anxiety; and aids weight loss. As you do it, you will come to feel that mind and body are two parts of a unified whole: YOU. When you treat your body right (ditching the Five Food Felons and

Q: I’ve been seeing a lot of news lately about how fitness trackers don’t actually help you lose weight. Are they really ineffective? Should I stop wearing mine? -- Drew M., Seattle A: Millions of Americans are using fitness trackers now, from pedometers such as Omron to Fitbit, the Apple Watch and dozens more. But a recent study published in the Journal of the American Medical Association that followed 471 overweight adults trying to lose weight over two years found those who were given a fitness tracker lost less weight than those who had regular diet and exercise guidance with no tracker! The authors weren’t sure why the trackers were less effective, but speculated that just having a tracker might have made people complacent.

So, is it time to trash the tracker? The answer is “no!” The trackers used in that study were different from the ones you wear on your wrist and that most of you love! The study’s trackers were worn on the arm and measured energy expenditure, but not steps, one popular feature of today’s trackers. And many of the trackers used in the study didn’t give instant feedback; you had to go online to see your results. Plus, initially people who get fit often lose inches around the waist but not weight (waist size is more important than weight), and this study didn’t look at that either.

So, the researchers chose the least appealing types of tracker -- and found them less than compelling. That’s not a fair way to judge more-responsive and easier-to-use fitness trackers.

We say, keep your fitness tracker and get the most out of it by setting goals,

like a certain number of steps per day or running at a certain pace for a set amount of time. Set the timers and reminders. Download your accomplishments and follow your waist size, not your weight. You might even buy a tracker and a tape measure for a friend so you can challenge one another to hit your goals, or start a friendly competition.

Any steps (on your way to 10,000 a day, no excuses) you take to improve your health are good steps.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily(at sign)sharecare.com. (c) 2016 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc. Quality health plan & benefits Healthier living

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Highlights of being a hospice nurse: Its OK to cry - Its ok not to be perfect.

A person without passion for the important work we do in hospice will not succeed and most likely will not look forward to each opportunity to improve access to care. You must believe in the value of the services and develop your unique way to identify with pt. and families. You are the backbone for the care provided by your team. To listen, to touch, to cry with, to just be in the presence. You become not just a nurse, you become family.

Visit gravesite, place a wreath or blanket.

Start or continue a tradition that they enjoyed .

Celebrate them by pulling out pictures – remember and talk about their life. Their journey.

Find your local support groups and get involved – those that are going through or been through similar situaitions.

Don’t isolate yourself, be around other family or friends.

Even if for short periods of time.

Every pt. has a story. Every pt. is someone’s dtr., son, brother, sister, mom, day, etc. All the pts. and their families are connected in some way. They all have inspired me to be a better person.

Lisa Seymour

What motivates me is the belief that the work we do makes a difference in people’s lives. I feel a sense of accomplishment and pride, knowing my work has contributed something of value to individuals, families, and our community. It’s also humbling to witness such courage every day. People have such a capacity for love. I meet patients everyday that I truly admire. I am proud and honored to be a hospice nurse and being able to do what I do each and everyday. I am blessed. – we all have the same values and want to give this community the added layer of hope, faith and love that we all need.

If I can make a difference in one persons life or if I can inspire someone the way my patients have done me, then I am happy.

Loved ones is what makes the holiday special That’s what makes the holidays special Talk about them Talk about the things that they did to make the holiday time special Don’t reduce their life to just their illness, transition, life or death Being active in the church and having a good relationship with pastor or church family – keep their number on hand – lean on them.

Get out of the house. Get outside in the sunshine.

Being sympathetic to a patients and family’s emotional needs

Do something or reach out to those who are alone during the holidays, - something simple will make all the difference.

You must be a comfortable with death and dying so you will be able to sustain in a non judgmental environment

Take care of your self: eat healthy, plenty of rest, etc. Don’t try and overdo everything. Allowing yourself to say “This year is different�.

You must be a people’s person and be able to adapt in any environment regardless of religion, race, and sex.

You must be willing and able to get on their level of emotions so you can develop a level of trust with the patient and family Your heart has to be in it – everyday is rewarding.

Anesia Oliver

Celebrate the memories of past traditions as though they’re still present

It’s a love for comforting others whether it’s listening to them or allowing them to be in an emotional free non-judgmental state.

Remember, it is okay to be happy – this doesn’t diminish how much you love and miss the person who isn’t there this holiday. Don’t feel guilty for the joy you do find this holiday season. The holidays will be tuff but there will also be joy and love.

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Practical Tips to Combat Cold and Flu (Family Features)

When Cold And Flu Season Strikes, millions of

Americans find themselves coughing, sneezing, congested, aching, uncomfortable - and sometimes, downright miserable. The widespread prevalence of these symptoms sweeps the country each year and affects people of all ages.

According to the Centers for Disease Control and Prevention, Americans suffer from one billion colds annually. While adults catch an average of two to three colds per year, children suffer even more, especially during cold season.

“The cold and flu are both highly contagious viral infections,” said Dr. Keri Peterson, a Manhattan-based physician.

“While they spread easily, there are some easy measures that families can take to protect themselves from getting infected, and even while they are sick, to prevent prolonged illness and recover more quickly.”

To protect you and your family, and to prevent the spread of illness, Peterson offers these tips for navigating cold and flu season:

* Wash your hands with soap and water regularly, especially after touching dirty surfaces like doorknobs and keyboards. Thorough washing should take as long as singing “Happy Birthday” twice.

* Don’t touch your eyes, nose or mouth. These are direct

entry points for germs. Most adults touch their face about 16 times a day, and children even more often, increasing the spread of germs.

6 | A (SCNI) Southern Community Newspaper Product | December 2016

* Germs live on surfaces and spread to humans through skin contact, so anything that you touch frequently can be a threat. Use disinfectant wipes to wipe down your workspace daily, as well as your telephone, mouse and keyboard. Make sure you regularly disinfect doorknobs and shared electronics like TV remotes. Also, wash your children’s toys after playtime. * Studies indicate flu viruses thrive best in cold and dry places, making winter air an ideal breeding ground. Use a humidifier to keep humidity levels in your home between 40 and 60 percent to reduce viruses’

chances at survival. Humidifiers can also help relieve cold and flu symptoms and discomfort. An option such as the Vicks Filter-Free Cool Mist Humidifier is a convenient way to meet the American Academy of Pediatricians’ recommendation to use a cool mist humidifier throughout the winter months to help relieve congestion and cough in children. For adults and children ages 2 and older, Vicks VapoSteam paired with a warm mist humidifier or vaporizer releases a medicated steam with cough suppressant to help relieve coughs and colds.

* Everyone 6 months of age and older should get a flu vaccine every year.

Flu vaccination should take place soon after the vaccine becomes available to the public, preferably in October.

* Watch your symptoms.

Cold symptoms come on gradually and progress over time, typically starting with a sore throat, then a runny nose and eventually a cough. On the other hand, the flu hits fast and furious with the sudden onset of fever, aches, fatigue, cough and headache. * Fever can sometimes occur with a cold and is usually mild; with the flu it is common and higher, ranging from 100102 F. Taking your temperature with a thermometer such as the Braun ThermoScan, the No. 1 brand among pediatricians and moms, is a good way to help determine which type of virus you have.

Find more tips for fighting cold and flu at vickshumidifiers.com.

Photo courtesy of Getty Images #13393 Source: Vicks

Photo courtesy of Getty Images

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December 2016 | A (SCNI) Southern Community Newspaper Product | 7

By Linda Melone | Medically reviewed by Pat F. Bass III, MD, MPH

The lack of immunity enables the disease to spread quickly from person to person and across an entire country.

The flu pandemic of 1918, for example, killed an estimated 50 million people worldwide.

“Wherever and whenever a pandemic starts, everyone around the world is at risk,” says Curtis Allen, spokesman for the Centers for Disease Control and Prevention. “Through measures such as border closures and travel restrictions, countries might delay arrival of the virus, but they cannot stop it.”

“Yes, we should worry. Pandemic is a historical, genetic, and mathematical certainty,” says Maurice A. Ramirez, DO, PhD, a senior physician-federal

medical officer in the National Disaster Medical System and the founding chair of the American Board of Disaster Medicine.

“The really bad pandemics happen every 91 years, plus or minus four years.”

According to the World Health Organization, the current pandemic H1N1 2009 (swine flu) is of “moderate” severity, with the overwhelming majority of patients recovering, even without medical treatment, within a week of the onset of symptoms.

A pandemic often manifests in waves that can last for six to eight weeks, according to Allen. The severity of the disease and the number of deaths caused by a pandemic flu virus vary widely, with no accurate way to predict these prior to the emergence of the virus.

“Previous pandemics have reached 25 to 35 percent of the population,” says Allen.

“And under the best circumstances, assuming the virus causes mild disease, the world could experience an estimated 2 million to 7.4 million deaths (according to projections obtained during the 1957 pandemic).”

A more severe flu pandemic, such as the 1918 pandemic, could affect many more people. “The mortality rate of people in the United States infected with the virus during the pandemic was around 2.5 percent,” says Allen. “Huge surges of people requiring medical help would

temporarily overwhelm health services.

And large numbers of absenteeism would also interrupt law enforcement, transportation, and communications.”

From a personal standpoint, practicing good hygiene is still our best line of defense, says Ramirez. Be sure to:

“The United States is working closely with other countries and the World Health Organization (WHO) to strengthen systems to detect outbreaks of influenza that might cause a pandemic,” says Allen.

“Planning and preparation information and checklists are being prepared for various sectors of society, including information for families and individuals.”

In addition, the U.S. Department of Health and Human Services and other federal agencies are providing support, funding, and advice to each state to assist with pandemic planning and preparation. State and federal planning, including links to state pandemic plans, can be found on the CDC Web site.

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8 | A (SCNI) Southern Community Newspaper Product | December 2016

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December 2016 | A (SCNI) Southern Community Newspaper Product | 9

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FAMILY FEATURES

commitment to health and wellness means taking care of yourself and your family, exercising and eating right.

The New Year is the perfect time to refocus your goals and make better health a priority.

A nutrient-rich breakfast can set you up for success each and every day. Dairy foods like milk, cheese and yogurt are good sources of high-quality protein, which is an essential part of a healthy diet. Protein serves as the building block for cells throughout the body and may aid in managing weight by helping you feel full.

By adding protein to your day, health and wellness goals can become easier to achieve. Daily protein needs should be met by spreading intake throughout the day in every meal and snack you eat. Not only does protein help satisfy hunger, which may aid in weight management, but it also helps preserve muscle.

No matter your breakfast style, dairy foods can enhance your dish. These recipes show how, from sweet to savory and cold to hot, your breakfast can be unique while providing high-quality nutrition in each bite. Learn more about the role of dairy in a healthy diet at MilkMeansMore.org.

Blueberry Buckwheat Pancakes

Recipe created by The Chef Next Door on behalf of Milk Means More Prep time: 5 minutes Cook time: 15 minutes Servings: 4 3/4 cup buckwheat flour 3/4 cup all-purpose flour 2 tablespoons sugar 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 2 eggs 1 3/4 cups lactose-free, 2 percent milk 2 tablespoons vegetable oil 1 teaspoon pure vanilla extract 2 cups fresh blueberries, plus additional for topping (optional) syrup (optional) In large bowl, whisk together flours, sugar, baking powder, baking soda and salt. In small bowl, beat eggs then add milk, oil and vanilla; mix well. Stir wet ingredients into dry ingredients and mix to combine.

Heat griddle or large skillet over medium heat. Using 1/4 measuring cup, pour batter onto griddle. Gently place several blueberries all over surface of pancakes.

Flip pancakes when bubbles start to form around edges and bottoms are golden brown. Cook on other side until golden brown, about 2 minutes. Remove to plate and cover to keep warm.

Top pancakes with additional blueberries and syrup before serving, if desired.

Huevos Rancheros Oats

Recipe created by Comfortably Domestic on behalf of Milk Means More Prep time: 5 minutes Cook time: 15 minutes Servings: 2 Oats 1 cup 2 percent milk 3/4 cup water 1/8 teaspoon salt 1 cup old-fashioned oats Huevos Rancheros 1/2 cup sweet onion, peeled and chopped 1 1/2 teaspoons light olive oil 1 can (10 ounces) diced tomatoes with green chilies 1/4 teaspoon chipotle chili powder 2 eggs kosher salt black pepper 1/4 cup sharp cheddar cheese, freshly grated In medium saucepan over medium-high heat, bring milk, water and salt to boil. Stir in oats.

Reduce heat to medium-low and simmer oats, stirring occasionally, 4 minutes. Remove oats from heat and place lid on saucepan.

Set aside.

In nonstick skillet over medium heat, saute onion in olive oil until soft, about 4 minutes. Stir canned tomatoes with green chilies and chipotle chili powder into onions to combine. Continue to heat salsa to boil, about 1 minute. Make two wells in middle of tomato salsa. Crack eggs into wells.

Season eggs with salt and pepper, to taste. Cover skillet and poach eggs in salsa to desired doneness; about 3-4 minutes.

Divide oats evenly between two bowls. Spoon eggs and salsa over oats. Serve immediately with cheddar cheese.

10 | A (SCNI) Southern Community Newspaper Product | December 2016

White Pizza Frittata

Recipe created by Rachel Cooks on behalf of Milk Means More Prep time: 10 minutes Cook time: 35 minutes Servings: 8 1 tablespoon extra-virgin olive oil 1 large clove garlic, minced 12 ounces frozen spinach, thawed and water pressed out 12 large eggs 1/4 cup skim milk 1/4 teaspoon ground black pepper 1/2 teaspoon dried oregano leaves 3/4 cup part-skim ricotta cheese 1/2 cup grated Parmesan cheese 1/4 cup minced fresh basil 1/2 cup shredded, part-skim mozzarella cheese Heat oven to 325 F. In oven-safe skillet, heat olive oil over medium heat. Add garlic and cook 2 minutes, or until fragrant.

Once garlic is fragrant, add spinach; break up to incorporate and heat.

In medium bowl, whisk together eggs, milk, pepper, oregano, ricotta, Parmesan and basil.

Add egg mixture to skillet, reduce heat to low and cook 1 minute, stirring gently. Move to oven and bake 25-30 minutes, or until eggs are almost completely set.

Carefully remove from oven and add mozzarella. Return to oven and bake until mozzarella is melted, about 5 minutes.

May be served hot, at room temperature or cold.

Ricotta and Fig Oatmeal

Recipe created by Foxes Love Lemons on behalf of Milk Means More Prep time: 5 minutes Cook time: 3 minutes Servings: 1 3/4 cup milk 1/2 cup old-fashioned rolled oats 1/8 teaspoon kosher salt 2 tablespoons ricotta cheese 2 dried figs, halved 1 tablespoon sliced almonds 1 tablespoon honey In microwave-safe bowl, stir together milk, oats and salt. Microwave on high 2 1/2 minutes, or until oats are tender and most liquid is absorbed.

Remove bowl from microwave; stir in ricotta. To serve, top with figs and almonds, and drizzle with honey.

Simply add watermelon to see resolution results

T

FAMILY FEATURES

he start of a new year is the perfect time for new beginnings, including a fresh start on eating healthy. The trick to making this year’s resolution stick is introducing smart eating habits so tasty and easy that your eating plan becomes more a way of life than a short-lived commitment. One easy way to achieve that habit is by adding watermelon to your daily diet, giving your body a low-calorie option to curb an appetite for unhealthy snacks.

Set reasonable goals. A deprivation diet is destined to fail because eventually your body will rebel. Instead, aim for well-rounded meals with moderate portions.

If weight loss is your ultimate goal, know that losing two pounds a week is generally considered the maximum.

Satisfy your sweet tooth. Everyone, even the most dedicated health food fans, experience cravings from time to time. Most experts agree that it’s OK to answer your sweet tooth – in moderation of course. Before you take the plunge, think about whether there are other options that could be a good substitute. For example, instead of a sugary candy bar, consider a naturally sweet slice of watermelon for a cholesterol-free, fat-free way to satisfy cravings at only 80 calories per 2-cup serving. Watermelon contains fiber and water, and packs a wealth of health benefits, including strong levels of vitamins A, C and B6.

Stay well hydrated. During the cooler winter months, it’s easy to let water consumption slide because you’re not feeling the heat and thirst you do in warmer weather. However, the dry winter air can also be hard on your body, so it’s important to keep that water flowing year-around. Most adults should aim for eight glasses of water each day, but you can also boost your water intake with foods that have a high water content, such as watermelon, which is 92 percent water and contains protein and fiber so you are satisfied on fewer calories while boosting your overall hydration.

Find more inspiration for health-conscious habits in the new year at watermelon.org.

Watermelon Protein Bites

Recipe courtesy of Anya Shinall of Anya’s Eats 1 cup pitted dates, soaked purified water 1 1/2 cups sprouted watermelon seeds, divided, plus additional for garnish 1 tablespoon coconut butter 1 cup fresh watermelon, chopped 1/8-1/4 cup roughly chopped beets (optional) Chop dates in half.

Place dates in bowl of purified water and soak 1-2 hours.

Remove dates from water bowl and place them into food processor.

Pulse a few times then add 1 cup watermelon seeds, coconut butter and watermelon.

Add chopped beets, if using.

Blend until well combined, scraping sides of food processor as you go.

Add remaining watermelon seeds and pulse, leaving some seeds chunky.

For smoother texture, continue to blend.

Remove mixture from food processor, place in small bowl and cover, allowing to cool in refrigerator 30 minutes.

Remove mixture from fridge. With fingertips slightly wet, roll mixture into balls and place on a plate.

Once done rolling, add watermelon seeds to top.

Place watermelon bites in freezer 1-2 hours, or until frozen.

Island Fruit Salad Servings: 2

2 tablespoons water 2 tablespoons coconut sugar 1/2 lime (1 tablespoon), juiced 1 1/2 teaspoons rum extract 2 kiwis, peeled and diced 1 orange, sectioned and halved 2 cups seedless watermelon, chopped

2 teaspoons flaked, sweetened coconut In small bowl, combine water and coconut sugar; microwave 20 seconds. Stir to completely dissolve sugar. Let cool. Once cool, add lime juice and rum extract.

In medium bowl, add kiwi, orange and watermelon. Pour rum juice over top and thoroughly toss.

Let sit 30 minutes to allow flavors to blend.

Divide fruit salad into two bowls and sprinkle with coconut.

Steel-Cut Oats with Watermelon

Servings: 2 1 cup 1 percent milk, plus additional (optional) 1 cup water 1/2 cup steel-cut oats 3/4 cup diced seedless watermelon 2 tablespoons dried tart cherries or cranberries 2 tablespoons chopped pecans 2 tablespoons maple syrup In medium saucepan over high heat, bring 1 cup milk and water to gentle boil. Pour in oats. Stir; return to gentle boil then reduce heat to simmer, stirring occasionally, 20-30 minutes.

While oats are cooking, in small bowl, combine watermelon, dried fruit, nuts and maple syrup.

Portion out oats and top with watermelon mixture. Add additional milk, if desired.

Make Water Mouthwatering

A simple infusion of flavor gives water an instant upgrade, whether you’re looking to add some variety to your daily water consumption or you’re hosting an event and want to offer guests a unique and nutritious beverage. Use your favorite herbs and fruits to create one-of-a-kind combinations that provide refreshing rehydration. Try these pairings: Watermelon with basil, mint or lime Strawberry with lime and basil Cucumber and rosemary Mixed berries and mint Pineapple with coconut

December 2016 | A (SCNI) Southern Community Newspaper Product | 11

Good Grooming Helps In The Process Of Having Good Health.

This is Travis Williams cutting the hair of Ben Ford at Up A Notch Barber Shop and Beauty Salon on the corner of North Slappey and Palmyra in Albany, GA.

Healthy Eating & Living Members of Omega Psi Phi International Fraternity, Inc. and Albany State University students prepare to deliver complete Thanksgiving meals to 10 different families in Albany, GA and Dougherty County. From left, Andre Dunn, Antonio Jones, Anthony Evans, Douglas Turner, Advisor and ROTC Major, Thomas Smith, Bobby Andrews, Willard Weston, and Santo Nina all helped to pack canned goods, turkeys and essentials necessary to make the holiday special.

The organization just celebrated 105 years of service.

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HEALTH

Flu Season Has Arrived: Helpful Tips

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Are you prepared for flu season?

1. Wash your hands regularly for at least 20 seconds with soap and water to help prevent the spread of germs, or use hand sanitizer.

2. Avoid sharing drinks or food with others.

3. Frequently clean commonly touched areas like doorknobs and light switches.

4. Always cover your mouth with your elbow or sleeve when you cough or sneeze.

5. Throw away tissues immediately after use.

6. If you have a fever, monitor your temperature regularly and check with your doctor.

7. Get plenty of rest and stay hydrated.

8. Use a humidifier to add moisture to the air and help drain congestion.

9. Stay home from work or school if you are sick to avoid spreading germs and make sure your fever is gone for at least 24 hours before you return.

10. Consider speaking with your doctor about getting a flu shot.

For more information visit http://www.cdc.gov/flu.

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(NU) - Sponsored News - Each year, millions of people suffer from a cold or flu, and this year is likely to be no different.

Temperature taking is a key indicator of flu patterns and should be taken seriously, says Mary Pappas, the school nurse credited with first alerting officials about the H1N1 outbreak in 2009. “The flu usually comes with a fever while the common cold does not, so taking your temperature is the easiest way to tell the difference,” she says. A high or prolonged fever can be an indicator of when to seek medical attention.

Pappas has been taking temperatures for more than 30 years and maintains that the most important consideration is that it be accurate. While there are many types of thermometers available, Pappas favors the Exergen TemporalScanner because of its proven accuracy and ease of use; all it requires is a simple swipe across the forehead.

“Whether it’s a student at my school or a parent at home, I know taking a temperature can be a challenge,” says Pappas. “What I love about the TemporalScanner is that it’s not invasive like an ear, rectal or oral thermometer. No matter what a student comes to see me for, I’m able to get an accurate reading. It’s so easy to use that you can take someone’s temperature even when they are sleeping and not disturb them.”

To help you prepare and cope throughout the cold and flu season, Pappas recommends the following school nurse-approved tips:

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December 2016 | A (SCNI) Southern Community Newspaper Product | 13

14 | A (SCNI) Southern Community Newspaper Product | December 2016

C FAMILY FEATURES

Photo courtesy of Getty Images

hecking email or flipping through channels instead of sleeping? Playing video games or browsing social media in bed? If you want to catch some quality ZZZs, you should put down that smartphone.

The National Sleep Foundation reports nearly 90 percent of adults sleep with at

least one electronic device in their bedroom. However, staring at a screen after 9 p.m. can zap your body of energy, turning you into a zombie the next day. To get a

good night’s rest, consider shutting off all electronics before climbing into bed.

How Electronics Affect Your Sleep

Your body functions on a 24-hour internal clock. This clock is influenced by your physical environment and daily schedule. Using electronic devices around bedtime can throw off your body clock and negatively affect your quality of sleep.

Light and darkness affect your body clock. Staring at the blue glow of electronic devices – computers, tablets, televisions, gaming systems and/or smartphones – before bedtime can trick your body into thinking it’s still daytime.

The artificial light sends messages to the brain to wake up and activates the body.

This, in turn, can reset your body clock, delaying your normal sleep cycle.

Studies show that staring at bright screens within four hours of bedtime reduces melatonin, a hormone that makes you naturally tired when it’s time to sleep. This can cause difficulty when trying to fall asleep, poor quality of sleep or sleep disorders, such as insomnia.

In the long run, problems sleeping at night can impact you during the day. Lack of proper sleep can lead to impaired focus at work, trouble remembering, fatigue, stress and even weight gain.

Get Off the Grid

It is important to get 7-9 hours of quality sleep each night. To get a better night’s sleep, experts recommend:

Spending at least 30 minutes technologyfree before you climb into bed.

Reading a book or magazine in bed instead of using an electronic device.

Making the bedroom a technology-free zone (i.e., no smartphones, tablets, laptops, TV, etc.).

Using your bed for sleep only – this habit will create a connection in your mind between your bed and sleep.

Putting caps over electrical outlets in the bedroom to discourage plugging in electronics to recharge.

If your smartphone is your alarm clock, set your phone to sleep mode (do not disturb function) so all calls and texts will be silenced unless it’s an emergency.

Be sure to put your phone face down on the nightstand so incoming messages don’t wake you up.

Power down tonight and don’t let your technology keep you from a good night’s rest.

Find more resources to help you get a better night’s rest from Guard Your Health, a health education campaign by the Army National Guard, at guardyourhealth.com.

Night Time Stimulants to Avoid While using electronic devices is one night time distraction, here are some other common things to avoid to get a good night’s rest:

Animals Do not let your pets snuggle with you at night as they typically function on a different cycle than humans.

Alcohol While it initially makes you drowsy, alcohol leaving the bloodstream wakes the body, interrupting your sleep cycle.

Vitamins and supplements Like alcohol, taking a vitamin or supplement too close to bedtime can wake you up later – even if they knock you out initially.

Caffeine and sugar Drinking coffee, soda or other sugary beverages should be avoided within four hours of bedtime, otherwise you may be too wired to sleep.

December 2016 | A (SCNI) Southern Community Newspaper Product | 15

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CureMySleepApnea.com 16 | A (SCNI) Southern Community Newspaper Product | December 2016