Health & Wellness 91

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December 2019 | 1

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HEALTH & WELLNESS JOURNAL

BIOTECH | BUSINESS | CAREER | EDUCATION | HEALTHY LIFESTYLES | MEDICAL | MENTAL HEALTH | POLICY | RESEARCH | SPORTS MEDICINE

December 2019

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Inspire, Inform & Educate

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91st Edition

PRIVATE, ONLINE THERAPY

could be best choice when help is needed 04

INSIDE

02

Lead By Example For A Healthier Heart

06

Natural Holiday Baking Tips: Chocolate Bundt Cake With Peppermint Glaze Experience Our World of Advertising, Marketing, Media and Communication

05

Caring For The Family Caregiver

2 | December 2019 HEALTH

Lead by example for a healthier

HEART

By d-mars.com News Provider

H

eart disease is the leading cause of death in both men and women,i and the total numbers of deaths from heart disease are rising.ii Cardiovascular risk tends to accumulate over time - the roots of which can often be traced to lifestyle choices made in early adulthood.iii You can help change this trend by prioritizing and role modeling healthy behaviors for yourself and the people around you, including your family and friends.

It is important for adults to have an active lifestyle. The

American Heart Association recommends being physically active every day.iv However, even if you’re inactive now, you should start out slow - even a few minutes at a time may offer some health benefits. Exercise not only helps control weight, but also strengthens the bones and heart.v Consider including your family or friends in your physical activities.

Please check with your doctor before starting or changing any exercise regimen.

Another critical lifestyle habit is healthy eating. As adults, a healthy diet is one of the best weapons you have to fight heart disease. The food you eat, as well as the amount, can affect other risk factors like cholesterol, blood pressure, diabetes and overweight.iv Consider choosing nutrient-rich foods and limiting intake of sweets and sugar-sweetened beverages.iv The people you see regularly as well as those you share a meal with will notice your decisions for healthy eating and they may choose to join you with their food selections.

While physical activity and nutrition can dramatically impact heart health in the long term,v sometimes diet and exercise are just not enough. You may need to take medication, especially if you have a family history of heart disease or if accumulated risk factors become pronounced. It’s critical that your family members see you doing the right thing, like, for example, adhering to a treatment regimen recommended by your doctor. vi And, if your cholesterol and/or triglyceride levels are elevated above normal levels, get the facts and be proactive in addressing these concerns with your doctor.vii When you live a healthy life, you may enjoy the benefits of a healthier heart. What’s more, when your friends and family see you prioritizing things like eating well and exercising, or taking medication if you need to, they are more likely to do so as well. Being heart smart is important for everyone. You can take the lead and be a living example of a heart-healthy lifestyle. Start today and look forward to a healthier tomorrow for the people you care about.

Source: BPT

HEALTH

5 ways to keep your fitness routine on track By d-mars.com News Provider

W

hether you’re hitting the gym to get healthy, tone up or improve your overall well-being, seeing results can be one of the most satisfying feelings. Noticing even the smallest change in the way you feel or look is reason enough to lace up your sneakers for another sweat session.

When results seem to plateau or schedules get busy, don’t give up! Keep the below tips in mind to help maximize your fitness routine and stay on track.

1) Find a workout buddy Instead of flying solo, bring a friend so you can encourage each other during your workouts. Exercising with a buddy can breed healthy competition, but also hold you accountable. To help maximize the impact, try to pick a partner that is on the same fitness level as you and shares similar goals - you will want to be able to increase your intensity level and challenge each other as a team.

2) Fuel up An active lifestyle requires proper

nutrition. When regularly exercising, your body needs fuel for optimal performance and proper recovery. Before a workout, opt for healthy and easily digestible carbohydrates like brown rice, quinoa, wholegrain bread and pasta, fruits and vegetables to give you energy. Afterward, try a protein-packed snack like Emergen-C Protein Fuel and Superfoods. With 15 grams of organic plant-based protein and two full servings of 14 superfoods, the protein and superfood powder blend can help you make the most of your active time by providing the wholesome nourishment you need, along with supporting your natural defenses with a high potency serving of vitamin C.

3) Head to the weights If your fitness goals include improving body composition and losing weight, you may want to introduce strength training into your regimen. While exercises such as walking, running and cycling can do wonders for your cardiovascular health and help burn

calories, strength training with weights can elevate your metabolism for a longer period - meaning your body will continue burning calories even after a workout.

Plus, strength training can target and tone hard-to-reach muscles, improve balance and help protect your bones.

4) Switch it up After a while, bodies can grow accustomed to the same exercise routine, often leading to stalled results. If you find yourself breezing through a workout, it’s time to switch it up and push your limits. Varying your exercises can challenge your mind and body, help burn more calories and prevent boredom. If you like to run long distances, try implementing sprint intervals. At the gym? Try out new equipment or vary your reps.

Challenge your body and you may be surprised by the results.

5) Take a break The last way to maximize your fitness routine has nothing to do with the gym at all.

In fact, it requires you to skip the gym. Exercise provides many health benefits, but too many

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high-intensity workouts can backfire, potentially causing injury from overuse and hindering your results. Allow your body enough time to heal before hitting the gym again and try to work active rest days into your schedule, such as going for a light walk or bike ride.

Keeping these tips in mind can help you make the most of your fitness routine and magnify your efforts in the gym, on the track, in the pool or wherever you choose to exercise. Above all, don’t hesitate to ask fellow gym-goers for help or to make modifications when something feels off.

For more information, visit www.emergenc.com.

Source: BPT

December 2019 | 3

3 TIPS TO LOWER YOUR RISK FOR DIABETES MAINTAINING A HEALTHY WEIGHT

PHYSICAL ACTIVITY

MEAL PLANNING

Staying at a healthy weight can help you prevent and manage problems like prediabetes, type 2 diabetes, heart disease, high blood pressure and unhealthy cholesterol.

Physical activity can do a lot for your health, even if you haven’t been very active lately.

What you eat makes a difference in your blood glucose, cholesterol, blood pressure and weight. Eating healthful foods doesn’t have to be difficult.

1 out of 3

ADULTS HAS PRE-DIABETES Which can lead to diabetes and complications

Heart Disease

Blindness

Kidney Failure

Stroke

Make a change. The Diabetes Awareness and Wellness Network offers FREE diabetes education and services for adults with diabetes, pre-diabetes, or those at risk.

CALL OR VISIT US ONLINE TODAY houstontx.gov/dawncenter 832-393-4055 Experience Our World of Advertising, Marketing, Media and Communication

4 | December 2019 HEALTH

Private, online therapy could be best choice when help is needed

By Candace J. Semien, Jozef Contributing Writer

F

rom her virtual private practice in Baton Rouge, Shameka Mitchell Williams (SW) helps people who are overwhelmed and emotionally exhausted.

Her focus is singular: help them recover from pernicious experiences and toxic relationships. “I hold space for people who are hurt and confused to talk about what that relationship or marriage is really like without any judgment about how they should feel,” she says.

A graduate of Louisiana State University and Washington University in St. Louis, Williams is a licensed clinical social worker who practices in Louisiana and Texas. She says she believes in the importance of helping her clients understand how their thinking shapes their experience and also how they are influenced by societal systems.

Williams, who is the owner of The Chrysalis Center, LLC, is one of 300 licensed therapists in Louisiana who offers online video counseling according to the Psychology Today database. This Pensiri: A Talk with Shameka Mitchell Williams explores online video therapy, who can benefit from it, and why.

As a therapist with more than a decade of experience in community-based programs, schools, psychiatric hospitals, and correctional facilities, you’ve seen mental health professionals expand their services from in-person counseling to teletherapy and now to online video therapy.

How should we be defining therapy and who can practice or treat people with therapeutic needs?

SW: Therapy is a specialized, systematic, formal interaction between a mental health professional and a client (an individual, couple, family, or group) during which a therapeutic relationship is established to help resolve symptoms of mental disorder, psychosocial stress, relationship problems, and/or difficulties coping in the social environment. It is also to help the client achieve specified goals for well-being. The term “therapy” is used interchangeably with counseling. While many therapists provide both therapy and counseling, not every counselor is qualified to provide therapy. The term “counselor” is often applied to highly trained mental health, education, or legal professionals, but it is also used for volunteers with minimal training and for paid workers who provide guidance and structure in group settings (as in camp and dorm hall counselors).

Is virtual or online therapy a growing service among practitioners? When did it begin?

SW: Online therapy is definitely a growing service. It

may have first begun taking shape as early as the 1960s, and it began growing as most people know it today in the early 2000s. Earlier names for it included teletherapy and telemental health care since clinicians started offering sessions by telephone before beginning to utilize email, chats, and video. Today, many clinicians offer a mix of inperson and online services, and some offer online services exclusively. There even exists an International Society for Mental Health Online, which formed in 1997.

How can we tell if we need or could benefit from therapy? (in general) SW: If you are experiencing distressing changes in your normal mood or functioning that are present more days than not for a period of at least two weeks, you may want to consider consulting with a professional. It can be good to start with talking to a medical professional to rule out any physiological reasons for the changes.

• Withdrawing or isolating yourself from family and friends

Are there any specific conditions or needs that someone would have that would make them a good candidate for online therapy over inhouse therapy?

SW: People who suffer from mental health disorders that make going out in public difficult, such as agoraphobia • People with limited physical mobility and those who do not drive or who have limited access to transportation • People who live far away from their nearest mental health professionals • Stay-at-home mothers with young children who would rather not arrange childcare and other caregivers who cannot be away for long periods of time • People who need/want a provider who is credentialed in a specialty, such as an intensive trauma-focused treatment, energy psychology, or perinatal/postpartum mental health •People who would not seek in-person treatment due to fear of being recognized at/near a therapist’s office

What are the pros of online therapy?

SW: Convenience, Efficacy, and Privacy. Research has found online therapy to be just as effective as traditional in-person therapy for many issues including depression and Post Traumatic Stress Disorder.

What are the cons?

Should there be some type of diagnosis or referral to seek therapy?

SW: You don’t need to have a diagnosed mental disorder to benefit from therapy. If you are simply feeling overwhelmed with what life is throwing at you, and your usual coping mechanisms are not working, you may benefit from having a therapist to help you identify and remove obstacles that are blocking the progress you’d like to make.

An obstacle could be as simple as a negative thinking pattern that you do not recognize on your own.

What are signs that a person may need therapy?

SW: You could benefit from therapy if you find yourself: • Eating more or less than usual • Sleeping more or less than usual • Having unusual difficulty concentrating or focusing • Experiencing intrusive thoughts that are distressing • Worrying or feeling nervous more than usual

SW: Online therapy is not appropriate for clients who are a danger to themselves or others (i.e., suicidal or homicidal) or for those whose mental health is seriously impaired as with psychosis, delusions, or uncontrolled mania. Some elements of nonverbal communication will be missed when the client and therapist can only see each other from the cropped view of a screen. Confidentiality could become an issue if the therapist is not using HIPAA-secure software, sites, or apps or if clients are not careful with securing their own electronic devices. Some insurance companies do not cover online therapy.

Williams admonishes anyone considering online video therapy to do additional research to make sure their potential therapist is qualified and licensed to provide the service they are seeking.

Online resources can be found at: https://thechrysalisctr.com PsychologyToday.com, BetterHelp.com, talkspace.com breakthrough.com

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December 2019  |  5 HEALTH

to potentially care for than children in about 15 years. The U.S. Census Bureau projects that, by the year 2035, adults ages 65 and older will outnumber children under the age of 18 for the first time in U.S. history. This fundamental demographic shift is the result of the aging of the U.S. population, increasing longevity, and a declining birth rate. "

Caring for yourself

Caring for the family caregiver:

Ways to manage your health and wellbeing while supporting others By d-mars.com News Provider

C

aring for a loved one with a chronic illness is something millions of Americans do every day. Whether it is a parent, spouse, extended family member or friend, the stress of caring for another adult can take a toll.

"I have to do absolutely everything for her," explains Anthony Cowels, whose 71-year-old wife, Florence, was diagnosed with multiple sclerosis in 1986. As he watched her disease progress, his caregiver responsibilities grew.

What's more, for some of the years Cowels also cared for his elderly parents, compounding his responsibilities.

"It has been a long journey of caregiving," says Cowels, 70. "I try not to let it overwhelm me. I always look for ways to

do better." Cowels learned to care for both himself and his wife better through useful tools, education and friendship and by joining a caregiver support group. He says he can "interact with others who identify with my situation."

Family caregiving: A growing trend Cowels represents a growing number of Americans who care for older or aging loved ones. About 41 million family caregivers in the United States provided an estimated 34 billion hours of care to an adult with limitations in daily activities in 2017, notes the AARP report Valuing the Invaluable: 2019 Update. What's more, as the population ages, caregiving demands are increasing while the pool of potential caregivers is decreasing.

As the Valuing report states, "Americans will have more older relatives or close friends

In addition to helping with self-care activities like bathing, dressing and going to the bathroom, family caregivers today often perform complex medical tasks, including wound care, giving injections and handling medical equipment. The tasks that were once provided in hospitals and health care clinics are increasingly the responsibility of family and friends, who are often given little training or support.

While many family caregivers often report positive feelings in their role such as a sense of purpose or connection with their loved one, it often comes with feelings of being overwhelmed. Exhaustion, worry, loneliness and financial stress are common challenges caregivers face. If you also work a full-time job, it can be even more difficult to balance your needs and responsibilities.

While you may not achieve perfect balance, it is important to prioritize your physical and mental wellbeing, so you can be there for the person you care for. These first steps can help you find some balance as you navigate your caregiver journey:

* Join a support group. Ask your health care provider about local options. Community centers are another good resource. If you live in a remote area or have difficulties commuting, online support groups are another useful way to connect with others in similar situations. * Make time for yourself. When you care for another person and have your own life demands, it can feel as though there is little time left in the day for yourself. Even if it is just 15 minutes, make time to do something you enjoy, such as walking or reading. * Don’t be afraid to ask for help.

No one person can do it all. It takes a team to care for someone, especially those with complex medical conditions. You can start by asking your provider about local health care resources and reach out to family and friends for assistance.

It is important for family caregivers to stay mentally and physically healthy so they can provide the best care possible to the growing number of people who need support. For helpful tips and caregiver resources, visit www.aarp.org/caregiving.

Source: BPT

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I am here. I exist. I matter.

houston I amLife.com # takePrEPdail

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6 | December 2019 FOOD & RECIPES

NATURAL HOLIDAY BAKING TIPS What are the benefits of baking from scratch? Mostly, it's fun, and your whole family can join in. On top of that, nothing tastes as good as fresh baked treats right out of the oven. For another bonus, it makes the whole house smell great. But perhaps the most important reason to bake from scratch is that you'll know exactly what's going in everything you make.

Even when baking delicious treats, you can savor all the flavor while also looking out for your family's well-being.

Choosing ingredients carefully makes all the difference. If you want to reduce your family's consumption of artificial ingredients, here are tips for baking more natural treats this holiday season.

Chocolate Bundt Cake with

Peppermint Glaze

1. Choose natural sugar Skip the refined white sugar and substitute the same amount of Sugar In The Raw, made exclusively from natural sugarcane grown in the tropics. The hearty, golden crystals are made from the first pressing of sugarcane and never bleached, so they keep the rich flavor and color of natural molasses. Available in bulk, the 2lb box or 24oz, 4lb or 6lb bags of granulated Sugar In The Raw will keep you prepared for your holiday baking blitz. The product is Non-GMO Project Verified, Certified Vegan, naturally gluten free and Kosher certified.

2. Use natural food coloring For recipes needing colored icing or colored batter, you can now find natural food coloring on the market that uses 100% natural vegetable juices, rather than relying on artificial additives.

3. Try butter alternatives While regular dairy butter provides a unique texture that other products can’t always duplicate, you can substitute at least part of the standard butter in many recipes with other choices like vegetable oils, cultured organic butter, grass-fed butter, clarified butter (or ghee), or even coconut oil as more healthful alternatives. Experiment with a favorite recipe first to see what ingredients work best.

4. Bake with fresh produce When you’re baking pies or making other dessert recipes that contain fruit, opt for the best quality fresh produce you can find in your area. You, your family and guests will all notice the difference in taste.

Make your holiday baking tasty and wholesome this year by using the best natural ingredients available. You and your family will love your baked goods as much as you enjoyed making them.

Source: BPT

INGREDIENTS

Cake: Softened butter for greasing pan 2 cups Sugar In The Raw, plus more for sprinkling in cake pan 2 cups all-purpose flour ¾ cup Dutch process cocoa powder 1 teaspoon fine sea salt ¾ teaspoon baking powder ¼ teaspoon baking soda 1 cup strong brewed coffee ¾ cup sour cream ¾ cup vegetable oil 2 large eggs 1 teaspoon vanilla Glaze: ¼ cup heavy cream 1 cup white chocolate chips or 6 ounces white chocolate, chopped 1 teaspoon peppermint extract Crushed peppermint candies (optional)

DIRECTIONS 1. Preheat oven to 350 F. Liberally butter a 10" Bundt pan.

Place some sugar inside pan and rotate to coat evenly.

Shake out excess.

2. In large bowl, whisk to combine sugar, flour, cocoa powder, salt, baking powder and baking soda.

3. Add coffee, sour cream, oil, eggs and vanilla. Whisk to combine.

4. Scrape batter into prepared pan and bake until toothpick inserted in cake comes out clean or with moist

crumbs attached, 50-60 minutes.

5. Let cake cool in pan 15 minutes, then invert onto rack, removing pan. Let cake cool completely.

6. In small saucepan bring cream to a boil. Take off heat, add white chocolate, cover and let sit 5 minutes.

7. Stir until smooth, then stir in peppermint extract. Let cool 15 minutes.

8. Pour glaze over cake, letting it drip down sides. If desired, sprinkle cake with peppermint candies.

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December 2019 | 7 HEALTH

The power of positivity: Simple tips to change your life to text, email or call a coworker to thank them for something they did.

By d-mars.com News Provider

Move beyond off days

W

ork demands paired with family demands make modern life extremely busy. Meetings, deadlines, housework, kids' homework, practice and much more all vie for your time.

What's the secret to keeping on top of it all?

Research shows the power of positivity can work wonders in managing stress, staying productive and boosting happiness.

Four out of five people agree positive thinking can help improve their lives and start the morning off on a positive note, according to a recent survey of American workers to gain insight into the impact of positivity in the workplace conducted by The Original Donut Shop Coffee. The good news is that a resounding 88% of Americans consider themselves positive people, but they think there is room for improvement. In fact, 69% wish they could be even more positive!

"Positive individuals are three times more creative, 31% more productive, and 23% less fatigued," says Amy Blankson, CEO of Fearless Positivity and author of "The Future of Happiness." "No matter where your baseline for happiness is today, you can always increase your overall happiness level."

Blankson offers some insight into simple ways you can inject positivity into your day:

Set intentions early Take a moment to shift your focus in

Don't get hung up when you have a negative day. The most important part of creating a new habit is having the courage to restart when you have an off day. Happiness is not a state of mind; it's a mindset that develops over time. The best way to elevate your mindset is by training your brain to look for positive information in the world around you that you might have missed.

Pay it forward the morning. What do you want to get out of your day? It's so easy to fall prey to the tyranny of urgency. Hold the emails, texts, calls and messages and spend just 2 minutes grounding yourself in a positive practice like meditating or journaling. You'll set yourself up for greater happiness in the long run.

Get creative If you feel like you don't have the time or discipline to keep a gratitude journal, try looking for a "gratitude trigger." For instance, every time you stop at a red light, say one thing you are grateful for. This habit is great to pass time on commutes and is also a good practice to share with your children when they are in the car with you.

Think to the future Try saying "future-forward gratitudes" in the morning. These are the things you are excited about for the day ahead, such as a meeting, lunch or special project. This practice helps prime you for positivity during the day and gives you an anchor point for reflection at the end of the day.

Connect remotely While more people are working from home, 45% of them consider themselves a positive person versus 75% of people who work in the office, according to the survey.

One way to stay connected and spread positivity with coworkers when you're not in the office is by taking a few minutes each day

Individuals who pay it forward through praise and recognition express that they have greater feelings of happiness, satisfaction and relatedness. However, even more importantly, both givers and receivers inspire others to want to give, which creates a powerful network effect.

Positivity sweepstakes Nearly seven in 10 people agree they have a co-worker that is very positive and helps them get through the workday, and almost 75% said they often receive appreciation from their coworkers, according to the survey. If you have someone who is always brightening your day, you can show gratitude by nominating them for a chance to win some great prizes.

Source: BPT

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8  |  December 2019

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