VOLUME 1 EDITION 3
OCTOBER 2020
LIVE
A Change of Place
A look into place, pace and a neighborhood’s walks of life.
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LEARN
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WORK
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PLAY
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COMMUNITY UPDATES
When thinking about the ways in which conventional suburban developments and traditional neighborhood developments differ, the answers lie in the mixed-use aesthetic of the latter—an important concept discussed in the previous article, “How Would You Like to Grow?” which discusses the primary differences between conventional suburbia and traditional neighborhoods. A key feature of traditional neighborhood developments is, again, the idea of “mixeduse” planning: the residential, institutional, and commercial arranged in a way that they intersect and create larger opportunities to foster connections among people. On an even smaller scale, then, we can outline the very basics upon which mixed-use, traditional neighborhood developments rely. These basics, or fundamental components of traditional neighborhoods, all serve the pedestrian in building a successfully “walkable” place, or a place whose recreational and functional parts can be easily accessed via foot. They also contribute to the larger sense of community, displacing the suburban anonymity common in conventional suburban developments. Perhaps the most basic building block of traditional neighborhoods are blocks, or simply streets. As briefly
mentioned, conventional suburbia was anonymous, essentially isolated; everything built in its own separate pod with a necessity for automobiles to reach other destinations. Traditional neighborhoods have fully strayed from this concept, opting instead for “shared space” streets, which transforms streets from serving a purpose of optimal vehicular mobility to public spaces that serve many social and economic functions while also contributing to the nature of a community. It is said that, on average, people are willing to walk ¼ of a mile before deciding to drive. While traditional neighborhood developments cannot achieve what some cities can, such as a public transportation system and corner stores on every block, neighborhoods can and do offer a public space—whether a pool, park, school, or another public space—within ¼ of a mile. These ideas, then, blend into
the idea of “context-based” street design, or an ideology which suggests that streets should respond to land-use and the commercial, institutional, and residential needs of an area. Institutionally speaking, this concept of designing streets to maximize movement while also providing natural environmental buffers is what allows for spaces like schools and places of worship to be accessible. In a traditional neighborhood, it is often the case that there is an elementary school, a middle school, and a high school all relative to one another—close enough to walk, but far enough so as not to overcrowd one particular area. Similar is the case for places of worship, whether it be churches, temples, mosques, or other religious settings. Now, it is important to bring up how and why multiple places of schooling and worship are effective in a traditional neighborhood. Due to their accessibility and
divergence from the cookie-cutter homes of conventional suburbia, people of all social and economic strata are able to live, work, and function in traditional neighborhoods. From apartment buildings, to units for living above businesses, to townhomes, to houses, traditional neighborhoods cater to many economic classes. Again, the word accessibility is useful: many types of living arrangements means many types of people living in a neighborhood, leading to a necessity for multiple schools and places of worship. This true diversity is something achieved only by a traditional neighborhood dedicated to its inhabitants, making for an increasingly varied population to occupy schools and places of worship. Due to this close proximity of dense residential housing, traditional neighborhoods create an ideal mix of uses for daily needs. Again, a mixed-use community allows for accessibility and closeness to necessities such as places for medical and financial needs, grocery stores, arts like music and dance studios, gas stations, and professional businesses. Later, in a new article, we will delve further into the idea of complete streets, how they are constructed, and the ways in which they contribute to multiple facets of traditional neighborhood developments.
LIVE
Coffee Hour with BEAT
More then 20 years ago I was “introduced” to Advent Health (at that time Florida Hospital), and it was not the standard business introduction to the organization. After ice skating at the RDV Ice rink in Maitland, I dislocated my shoulder and ended up in the emergency room at Florida Hospital East on Lake Underhill. Well they did a good job, and my shoulder was fixed, however, it took a 4-hour wait in the ER, and I learned how much demand there is for the ER then (and today). After my rather painful first meeting with Advent Health, a lot happened. Advent Health grew and grew and grew (today a 2-digit Billion organization) and APG grew, and grew, and grew, today a multi-billion-dollar organization. Our friendship with Advent Health remains strong and our missions are similar. Much like their CREATION model (choice, rest, environment, activity, trust, interpersonal relationship, nutrition), our company mission and vision focus on health as a strong foundation. At Avalon Park Group our mission is to change the way the world lives, learns, works, and plays through creating healthy sustainable communities and every aspect thereof. There is value in carrying the principles that we use in designing communities into the work environment, encouraging our employees to maintain a healthy and balanced life. We believe that
our strength is in our experience and our experience comes through the passionate dedication our employees’ channel into everything they do. Not only do I serve as a member of the Advent Health Board of Directors, our organizations collaborate in many ways such as through events, affiliations, internships and many more where our missions align.
Just a little over 4 years ago, I was invited to a dinner by our Human Resources Chief, a dinner hosted by Advent Health. This dinner was to choose a company that they would champion over the following 3 years to make it the healthiest company to work for in Central Florida. I was thrilled, and surprised, to be among the 20
getting Christmas cards from families saying how thankful they are for the regained physical and mental health.
A great partnership made it possible. Could we had done it alone? NO. It needed our will to change the health of our team members, small moves like eliminating junk food like donuts (not all of them, but most), soda, Swiss Chocolate, and so much more. We worked out together and alone, ran 5K’s, and gathered for educational programs with the Advent Health team. We needed the coaching and insight of Advent Health, a true partnership. Advent Health, at their cost (with a portion of the $150,000 award fund) hired HealthNext,
WE ARE EXCITED TO EXPAND ON OUR PARTNERSHIP WITH TRUSTED LONGTERM PARTNERS, LIKE ADVENT HEALTH AND THE YMCA TO CREATE THE HEALTHIEST COMMUNITIES IN CENTRAL FLORIDA finalists Advent Health had narrowed down. I felt extremely honored when Advent Health chose the Avalon Park Group and our collection of companies and projects, with a diverse workforce of 200+ team members to start a health journey together. At the time, our senior team realized the most precious and most important bonus we could ever give to our teams and their families is HEALTH. We found that to increase the health of all of us would be priceless. And we did, with an initial assessment was made (weight, bloodwork, etc.), we started with 280 points, with the goal to improve over 3 years. We did very well. At the end of the 3 years, our score was 650. Team members quit smoking, beat Diabetes and obesity, got in shape, both in body, and spirit. I am still
out of Philadelphia to move us from “semi-healthy” to “super healthy.” At first HealthNext was a bit skeptical, they were used to deal with the General Electric and Johnson & Johnsons of this world, but when they realized our vision is to change how people live, learn, work and play, they got really excited. The experience over the last 3 years got us to think BIGGER (by the way, we always do this at APG), how about if we can create the healthiest communities in the I-4 corridor, in Orlando, Wesley Chapel, Tavares, and Daytona. The only way to make this work is with again a partnership, but this time between you, APG, Advent Health, Health Next, the YMCA, and more! Can you imagine telling a friend, that
you live in the HEALTHIEST community in Central Florida? Can you imagine working towards living to a HEALTHY 100 years old? Anything starts with a first step....When I came to the United States some 25+ years ago to develop Avalon Park Orlando, the first letter of intent, I ever signed here in 1996 was with the YMCA, we agreed to build a Y in Avalon Park. Well, we tried, negotiated, looked at fundraising and layout, and tried, and tried, but did not come to terms. The YMCA then went to Blanchard Park. But, we did not give up. In 2004 I was sitting with the, at that time, CEO, Jim Ferber at lunch at Founder’s Square in Avalon Park. We talked again about how we could build a YMCA in Avalon Park. While doing so we looked at Town Center 2, under construction....and there you go, spontaneously and with a handshake, we agreed to a YMCA in that very building and opened it, almost 15 years ago. It is my belief that in order to become the healthiest community in Central Florida, we need to continue and grow our healthy partnerships. We also need a larger, better, newer Y .... and yes, we are working on it. We are in planning and design for an Olympic sized swimming pool, a boutique hotel, and a large fitness center (which we would love to be the YMCA). It could serve as the center of health in Avalon Park. We are excited to expand on our partnership with trusted long-term partners, like Advent Health and the YMCA to create the healthiest communities in Central Florida, where people can live, learn, work and play.
To SUBMIT your local LIVE news.... to ADVERTISE, to REGISTER or to RECEIVE the Avalon Park Sun email: Info@AvalonParkSun.com
LIVE (Cont.)
How Seniors Can Use Social Media to Stay Connected We are very lucky to live in today’s modern age of technological advancements, where we have many social media outlets through which we can keep in regular contact with our family and friends. Now, more than ever, staying connected with our senior loved ones is vital to their mental and physical health. Whether it’s catching up via FaceTime with their children and grandchildren or reconnecting with childhood friends on Facebook Messenger, social media platforms and technology give us an invaluable portal to the rest of the world even when it feels like it’s standing still. The Benefits for Seniors Using Social Media: Social media has evolved far
beyond simple status updates and picture sharing. Across the various available platforms there are specialized communities, marketplaces, news, events and more. These are all outlets where seniors can find a sense of belonging and interactivity while still staying safe and healthy through social distancing. Here are three great ways seniors can utilize social media: 1. Learning. There are many social media accounts devoted to education on various subjects, facts, and world events. YouTube, in particular, has legitimate historians and scientists with their own channels and ongoing educational content. For a more personal and connected experience, seniors can interact through
book clubs and social groups via Zoom. 2. Creativity. If your senior loved one does any type of crafting or have any other marketable creative hobbies, Facebook has a marketplace feature where they can post their wares. There is also Etsy, an online hub where users can set up a virtual storefront, and Pinterest where seniors can find and share creative inspiration. 3. Fun. Games not only bring joy and excitement; they can also keep the mind sharp. Facebook games and various game apps with social media-like communication built in, like Houseparty, can help seniors enjoy a fun leisurely escape, or even provide some brain exercise with a fo-
cus on logic and intuition. You can keep the focus on safe and healthy togetherness by playing virtual Bingo with special seniors and fellow community members alike. Helping Seniors Stay Connected Staying connected and in tune with the people we care about does not have to go by the wayside during a pandemic. Social media allows seniors to bridge the social distancing gap with a variety of ways to have fun and be involved.
To SUBMIT your local LIVE news.... to ADVERTISE, to REGISTER or to RECEIVE the Avalon Park Sun email: Info@AvalonParkSun.com
LEARN
WORK
Tavares Chamber Update
Hello again from beautiful Downtown Tavares! We can’t believe that it’s already October! This year has been filled with new experiences and has gone by quickly, and we are ready for Fall- cooler weather, pumpkin carving, and plenty of time spent with family! Visit our website to find out more and become a member. Due to COVID-19, our normal activities are either being modified or on hold until further notice, but our mission to develop strong bonds in our community remains our top priority. Don’t miss our October Monthly Business Luncheon on October 28, 11:30am-1pm, at the Tavares Pavilion on the Lake, Sponsored by the Daily Commercial, and Guest Speaker Congressman Daniel Webster. August Monthly Business Luncheon, Board Members and guests. Photo Credit: Byron Faudie
Daily Commercial, our October Monthly Business Luncheon sponsor, is our Featured Business this month! The Daily Commercial is a newspaper offering local news, sports and general information. They are located in Leesburg, and provide online subscription, home delivery and archival service.
Ad Discounts for Chamber Members! NEW Chamber Members enjoy a FREE advertisement in one edition of your choice + 15% off each ad in the remaining months of 2020! EXISITING Chamber Members enjoy 50% off your first advertisement + 15% off each ad in the remaining months of 2020! The Publication date is the 1st of the month or the 1st Monday of the month.
Need an Ad Designed? We Can Help! Please Submit a 1/4 Page Ad: 4.9w x 7.2h inches 354w x 518h pixels Accepted formats: .PDF, .JPG, .PNG. 300DPI Deadline: Last Wednesday of each month
Our Mission The Avalon Park Sun seeks to effectively reflect upon the vitality of our community through the distribution of purposeful community news. Working to clarify and bring acknowledgement to the individuals and events that embody Avalon Park and surrounding communities, the ongoing goal is to improve upon the quality, content, and reach that is presented throughout each issue.
Reach Your Audience
The Avalon Park Sun uses a multi-platform approach to reach your target audience by distributing our issues via print, online and social media. Our newspaper is updated dynamically and electronically mailed monthly, with weekly features also sent. The Avalon Park Sun reaches over 50,000 readers monthly.
Please fill out the form on our website below with all of the details for your advertisement! https://avalonparksun.com/advertising Use codes: “NEWCHAMBERDISCOUNT” for new members and “CHAMBERDISCOUNT” for existing members.
Contact us at (407) 658-6565 or Info@AvalonParkSun.com with any questions!
WORK (Cont.)
INTERNATIONAL UPDATE
Meet the Member
Interview with Dr. André Fuchs from the Straumann Group The 5th Floor is an international collaborative pro-work space where members are able to enjoy international collaboration benefits in our 5th Floor locations and connections throughout the world. We would like to introduce you to Switzerland member, Dr. André Fuchs. How did you come to Straumann? Personal contacts were important in this regard. This was triggered by the closure of BASF’s Basel research center and the opportunity for me to continue working with 3D printing technology at Straumann. Could you give us a short overview of Straumann? Straumann is a leading provider in esthetic dentistry, founded by the Straumann family as a research institute in 1954.
Today, Straumann is a global, agile, entrepreneurial powerhouse in dentistry; the company is present in over 100 countries through 40 sales subsidiaries. What makes Straumann future-oriented? Our company is always on the cutting edge and invests into new technologies, i.e. digital data processing for the production of individual dental products (no more tedious imprints, but scanning with intraoral scanners) or in the development of new materials for dental
products. Straumann is a company founded and based in Basel. What do you particularly appreciate about this region? I appreciate the contact to people who have come to Basel from different regions of the world. The geographical location in the border triangle between Switzerland, Germany and France offers great opportunities for excursions and getting to know your neighbors. I have been enjoying working in Basel for almost 20 years.
4 Reasons to Think About Coworking Working in the same location using the same methods is effective for some, but can be a quick way to burn-out for others. Here are a few reasons why you should consider coworking. 1. Autonomy over your Workspace and Place Traditional office settings have you working at the same time, at the same place, every single day. This rigidity may be helpful at times, but can often stifle your ideas and ability to put forth your best work. Coworking allows for a change in pace and location, which aids in
an increase of creativity and freedom for your mind to roam. 2. Connections While working in a typical office, it is likely that you have already come to know and connect with your coworkers—even if you are separated by desks, rooms, or cubicles. Coworking helps to reduce feelings of isolation by relocating you and your coworkers at the center, allowing for more meaningful connections to be made. Moreover, working at an entirely new location with new people fosters even more
communication and connection, which is great for establishing a greater network and creating more visibility for your business. 3. Opportunities for Collaboration This ties in with the previous reason, connections, brought about by coworking. Working in a new environment allows for new networks to be created, which, in turn, can create new and unexpected opportunities to work with other people and businesses. This benefits all parties and businesses involved.
4. Reduced Costs and Flexibility Rather than buying or leasing an entire office, coworking allows for less money to be spent on space, which then generates more money for allocation for other sectors of business. This reduces the pressure of leases that are long-term, and many coworking spaces have amenities such as printing services, cleaning staff, internet accessibility, and other things that eat up much of the cost of a business. All of these things are great for any business— especially local, small, or startups.
For more information on The 5th Floor in US or Switzerland or to learn more about how you can do business with this 5th Floor Member, please e-mail us at Info@The5thFloor.US.
PLAY
A Definitive Guide to the Perfect Fall Night Current global health issues may not quickly be changing, but the season is! Here is a list of 10 things you can do to have a cozy autumn night in. Grab a blanket and your pumpkin drink of choice and read below for a great time!
books, E-books, and Amazon Prime books, finding a new piece of art to love is easier than ever. Can’t decide what to read or watch? Check out what books are popular on GoodReads.com and see what movies people are raving about on Letterboxd.com.
enjoying it with a picnic? Gather your favorite snacks, make a meal, or find photo inspiration of that charcuterie board you’ve been dying to make, head over to the park, set out a blanket, and enjoy how the crisp, cool air compliments your delicious creations!
tours, and augmented reality museums and artworks.
9. Play Dress Up One of the most fulfilling things to do is dress up for a night out. However, given the current circumstances, there are no longer many rea1. Bake a Pie sons to do so. Put your selfWhile often overlooked by 4. Throw yourself a Decoratlove and care into practice by those who are not culinariing Party 7. DIY Wine and Paint Night dressing up—full attire, hair, ly-inclined, baking a pie is Does your heart feel like fall? For a less costly, more soand makeup—and enjoy feela relatively simple process Well, your apartment should cially-distant alternative to ing wonderful while looking sure to get those fall feelings too! Pick up some decorathe Wine and Paint Parties your best. Another option is flowing. Many types of protions at the store and get to we love going to, try doing to get fully made-up in your duce perfect for pie baking work. Listen to your go-to the same thing at home! All Halloween costume. Take are now in season, such as fall music album and have you need are cheap paints pictures to commemorate the apples, pumpkins, pears, and fun with string lights, colorand canvases, your drink of outfit and, if you’re comfortplums—all of which are ful leaves, and orange and choice, and a painting tutori- able, share them on social available at your local grobrown decor. Don’t stop until al or an episode of Bob Ross media! cery store—as well as preyour place looks like the Pin- for a fun night releasing your made pie crusts. You can terest photo of your dreams! creativity. 10. Invoke your Inner Child even make your own with a Few things are more relaxing few household ingredients! 5. Have a Board Game Night 8. Visit a Virtual Museum and comforting than indulgPut on your favorite fall play- Gather up a small handful Staying home has never ing in something you loved list and let the oven’s of friends and family and been better than in the age as a kid, so take some time to warmth and fruits’ smells have yourselves a night of of technology—use it to make yourself feel that way take the place of your apple games! Try blackjack, classic take a virtual museum tour! again! Use your chairs, blanpie candle! board games like monopoFamous museums such as kets, and cushions to make ly, or a new card game like London’s British Gallery, a fort in your living room, 2. Cozy up with a good Book Cards Against Humanity. Paris’ Musée d’Orsay, Seoul’s make yourself monarch, and or Film Sit around, talk, and let the National Museum of Modern even create a secret password Lounging in your comfiest friendly competition begin— and Contemporary Art, and that others have to guess to blanket and slippers while the loser makes hot chocolate many more are available be allowed in. Allow yourself reading a book or watching for everyone! online through a quick to feel silly and excited about a movie is a surefire way to search. The Google Arts the leaves falling—just like channel the autumn spirit! 6. Go on a Picnic and Culture online website you did as a child! With all the streaming opWith the season changing, and mobile app also offers tions available for movies the weather changes too— high-definition pictures of and accessibility to audio what is more perfect than artworks, virtual museum
Coming together to create a healthy community
Tips to Stay Healthy and Active for the Whole Family
It’s important to ensure your child stays healthy and active. With school starting back up, it can be difficult to fit healthy living into your family’s busy routine. But how can you keep your child active, engaged, and healthy, all while having fun? There are a few simple ways to add healthy habits to your whole family’s daily lives, and these tips from a wellness expert will explore safe, fun ways to incorporate activity and nutrition for all ages! 1. Practice what you preach! As parents, you may often feel as if you never have enough time. But did you know that it’s recommended adults complete up to 2 hours and 30 minutes of moderate physical activity per day? With your busy schedule, it’s important to find times throughout the day when you can exercise. The best part is, once your kids see you doing it, they’ll want to do it too! If you participate in daily physical activity, even if it’s broken up into 10- to 15-minute increments, your kids will see that exercise can be a normal part of their day. Kids should complete an hour or more of physical activity every day, so a great way to get it done is to get the whole family involved. Set expectations for
yourself and your children so you can all celebrate accomplishments and achieve goals together! 2. Think outside the box. Exercise is often watered down to whatever you can complete in a gym. But when it comes to keeping kids active and healthy, they can engage in a variety of activities that activate their muscles and their minds! Recently, parents and kids alike had to get creative with ways to stay moving in and around the house. Fun activities you can do as a family include sports like basketball, softball, and kickball, but you can also try unique games like hop scotch, or other activities like going on walks, hiking nature trails, and much more. If you’re looking to multi-task,
another uncommon exercise can be active chores! Sweeping, vacuuming, and other tasks around the house can get your kids away from their screens and take a few items off your to-do list at the same time. 3. Make nutrition a family activity. Trips to the grocery store are often less than glamorous, especially from a kid’s perspective, but you can get your child involved in how you shop for food and have a hand in their own nutrition. From reading nutrition facts labels to shopping the perimeter of the store where fresh, healthier ingredients are usually found, your kids will be more enthusiastic about healthy eating if they feel involved. Another activity to try with
your family is to locate your nearest farmer’s market and pay a visit. Kids can select fresh ingredients, and throwing them together in the kitchen can be a family affair. Shopping for, cooking, and eating healthy foods together can help everyone at the table feel involved in the family’s healthy lifestyle. As we all navigate this new normal, it’s vital to prioritize your family’s health. Kids need healthy options for activities and meals to keep them engaged and active, and the whole family can benefit from healthier habits. Try these tips with your family to promote a healthy lifestyle in your home! Ensuring your family stays active and engaged is the first step to protecting your child’s health.
LIVE WELL (Cont.)
Managing Anxiety During Times of Uncertainty Anxiety and fear are real and part of everyone’s daily life. Anxiety has the opportunity to push us forward in life in productive ways or it can cause paralysis and can keep us stuck and unproductive. As a Licensed Mental Health Counselor and family specialist, I have seen an increase in anxiety for administrators, teachers, parents and students as they each try to navigate the uncertainty of going back to school in the midst of a pandemic. Whether a child goes back to school or chooses to learn online, all students and parents are faced with their own unique set of stressors. Life during a pandemic is filled with uncertainty, not just in terms of school related decisions, but all kinds of decisions which are not going anywhere any time soon. While many things remain outside of our control, our mindset is key to coping and managing our fears, our feelings and an uncertain future. For many of us, the way we cope with uncertainty is to worry, and worrying can make it seems like we have some control over uncertain circumstances. We often fuel our worry by listening to everything in the media, thinking that more knowledge will somehow help us control our future. Chronic worry cannot give us more control; instead, it just robs us of enjoyment in the present, drains our energy, and keeps us up at night. My encouragement to parents right now is, first, to recognize that your children tend to mirror your emotionality, so be sure you are regulating your own emotions well. Secondly, empower yourself with the
confidence and courage that you are making the best decision for your children, even if others around you are making different choices. Thirdly, teach your children coping strategies so they can better manage their own fears and anxiety.
Healthy Ways to Cope with Uncertainty and Anxiety TIP #1: Focus on the things you can control While learning to focus on the things you can control, it is equally important to let go of the things you cannot control. While you cannot control the spread of the virus, you can control yourself. The following strategies with help ground you with tangible ways of controlling yourself. 1. Maintain a Routine Rather than spending time worrying about thing you cannot change, work at creating a structure and routine for yourself. Structure and routine provide a person a sense of normalcy and security during times of uncertainty and it helps us manage the anxieties around us as we recognize that we do have control of ourselves.
attention of good self - care: better eating habits, sleeping habits, exercise, and meaningful connections with others. These disciplines empower us to take control of what we can control which gives us more courage and stamina to face the challenges we face in the midst of uncertainly. 3. Stay Connected It is in the context of meaningful relationships that we grow and change. With the isolation that many have experienced during Covid 19, there has been a rise in depression, anxiety, loneliness and even hopelessness. We have to learn how to initiate and connect in new ways and work hard at this in order to manage the uncertainty around us. It is easier to manage our challenges when we have a team of family and friends around to support us.
TIP #2: Focus on the present Uncertainty often triggers worries about the future and all the bad things we can anticipate happening. When we worry about the future it can fuel feelings such as despair, depression, anxiety and hope2. Take Care of Your Body lessness as well as exaggerate and Spirit the scope of the problem, parWhen creating a structure and alyzing us from taking action. routine for yourself, choose Instead of trying to predict to put’ life-giving’ experiencwhat might happen in the es in your schedule. Rather future or ruminating on the than laying around moping or things you might be afraid of, engaging in passive entertain- switch your attention to what ment, get out and move tois happening in your present ward something enjoyable and reality. active. This creates the elevation of dopamine in the brain 1. Practice Mindfulness which helps to regulate mood Mindfulness is a practice that and improves overall emocan shift your preoccupation tional well - being. It is equal- with future worries to a stronly important during times ger appreciation of the present of uncertainty to focus your moment, as well as help calm
your mind, ease your stress, and boost your overall mood. One example for practicing mindfulness is being aware of all your senses; what are you seeing hearing, smelling, and touching in the present moment and engaging in those things, allowing the present experience to calm you and energize you. Another example is to shift your focus to your breathing and then emptying your mind of all negative thoughts and then replacing the negative thoughts with positive one. One of the best ways that I practice mindfulness is by going on a walk and listening to specific songs from my play list that shape my mindset to the present and the positive, allowing me to let go of the negative, the worries and the future uncertainties. 2. Practice Gratitude When we choose to give thanks in one small thing at a time, the moments add up. Giving thanks is something we have to learn to practice and when we do the results are positive because giving thanks allows up to shift our mind-set from what we don’t have to all that we do have; or from what we are worried about to what is going on right now in the moment. The personal benefits of practicing gratitude is a sense of peace and joy rather than fear and anxiety. Nancy A. Johnson, EdD, LMHC Orlando Counseling Specialists 3662 Avalon Park E. Blvd Suite 2021 Orlando, FL. 32828 407-902-9250
COMMUNITY CORNER
GUEST SUBMISSION
It’s Time To Get Off The Davenport And Shed The Quarantine 15! I saw the doc for the first time since Covid-19 disrupted our very existence. He gave me the long face, but I was thrilled that I only gained nine pounds since last year’s physical. Unfortunately, that nine pounds had a surprisingly negative affect on my internal plumbing and lab results. BP was slightly higher, clothes were fitting more snugly, Cholesterol markers were up, Uric Acid jumped, and worst of all blood sugar was elevated. I am not a fan of taking prescription meds, primarily because I am cheap. Just because I own Merck stock doesn’t mean I want to pay their retail pharmacy prices. And no way am I capable of injecting myself with insulin each daily.
Right? While that may be true, calculating individual’s base calorie rate is scientific and unique to that person. It is fact that 3,500 calories equal one pound. To apply this weight loss, our daily calorie deficit (calories needed minus calories consumed) must be 500 calories to lose one pound in a week. Doable if you know what your true calorie burn rate is…otherwise it’s a guess. Here are a couple of other significant considerations at my ripe old age. In addition to pure weight loss, I have to consider my health conditions. I have
to lose. Since retiring from my sports career several years back following my last knee surgery, I have been packing on pounds at a rate of 10 pounds per year. My target is losing 50 pounds, by April 17, 2021. (Remember: Goals must be measurable and committed to writing). 1. To begin, I estimated my daily calorie burn rate on several online calculators – just Google it. The calculations consider age, height, current weight, and lifestyle. As your weight drops, your burn rate also reduces. That’s right, the less you weigh, less calories you can consume.
When I was younger, losing nine pounds was nothing. I could cut out the beer, burgers, and wings, crank up my gym time and voilà! These days, not so much. Now I just think about drinking a beer and I have to loosen up my belt. So, what to do? Being a zealot pour la cause du jour with an eternal quest for knowledge, I turned the idea of slenderizing into a research project. I amused myself with illusions of writing the next great get-fit treatise. But not just a diet book, a change your life book for quinquagenarians and older. Something Richard Simmonsesque like “Don’t Be 50 and Fat!” A plan for those of us whose bones creak like a hundred-year-old wooden floor and whose metabolism rate has fallen like the anvil Wiley Coyote dropped trying to get the Roadrunner. A guide for those who think a triathlon is a 6-pack, pizza, and football game. If Family Feud asked the secret to losing weight the number one answer would be, “Eat fewer calories than you burn.”
osteoarthritis so I need foods to help reduce my joint inflammation. Most importantly, I am too cantankerous to just give up foods I like; restrictive diets are the proverbial dawg that don’t hunt. Besides, no one wants to be around me when I’m hangry. With writing as my avocation, I started my Top Five list of must dos for losing the Quarantine 15. It can certainly be accomplished, and without as much sacrifice as I imagined. I am down 13 pounds for September, but these were the easy pounds
Activity must increase to offset the difference if you want to stay at the same calorie intake level. My estimated daily calorie burn rate is 2,930 (+/- 5%) which includes moderate activity. At 1,800 calories per day, I should lose 2 pounds per week. This amount is pretty easily attained, but alcohol and bored eating must be severely restricted. I am actually able to average closer to 1,400 per day, so I grant myself rewards once or twice per week like a glass of Chardonnay with a nice meal. Alcohol is a triple whammy.
First, your body metabolizes booze first – before fat calories are burned. Next, it’s hard to measure alcohol intake (How much you actually quaffed is tough to measure when your favorite bartender gives you the “big tipper” pour!). Lastly, those generous pours give me the munchies which are all bad calories! Avoid the Goldfish and pretzels! 2. Next, I studied the right types of foods I can enjoy for my new lifestyle. I made a list of foods I enjoy, those with antioxidants (which includes dark chocolate!), foods that lessen joint inflammation (try Turmeric), and food prep is also essential. There are days when I can spend hours in the kitchen. Other days, I am traveling and have to eat on the road. A pre-prescribed, pre-packaged box lunch will not feed my cravings. It is crucial that it is food you love for this lifestyle change to last. This must be an adventure, not something you dread. 3. Developing a meal plan is complicated. First, you must target the time of day you can devour your carefully chosen calories. If you’re like me, I can’t stand to be hungry, so I am a “snacker.” I have divided my calories into four buckets – breakfast (25% of daily calories), lunch (35%), dinner (25%) and snacks (15%). I research intermittent fasting and how it is effective for burning fat. I adopted the 14/10 method which has been easy for me. I start my timer following my dinner which is usually around 6:00PM, and don’t eat breakfast until 8:00AM the next morning. I confine my eating to a 10-hour period each day. I have coffee with cream when I get up – but nothing sugary to spike blood insulin! ...continue reading on our blog.
