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Crossroads
What's Inside
Magazine
Take a Spin class to pedal away calories, increase heart rate – Page 6
A Daily Corinthian Publication | Healthy Living 2017
Martial arts instructors share advice on self defense – Pages 8-12
EDITORIAL Publisher Reece Terry
How to make pizza healthier – Page 14
Editor Mark Boehler
Need help? Support groups help people with healthy living goals – Page 16,17
Contributors Mark Boehler Sue Elam Metro Services Becky Sharpe Kimberly Shelton Bobby J. Smith Zack Steen
How to sneak fruits and vegetables into any recipe – Page 19 Eating right all year long – Pages 20, 21 Pratt family shares Addie Paige’s ordeal – Pages 24-27
ADVERTISING Advertising Manager Tom Tiernan
Career change requires more than just switching jobs – Page 29
Magazine Coordinator Skylar Mincey
Chair yoga - students report benefits from taking class – Pages 32-34
Sales Representatives Laura Holloway Derinda Nunley
How to turn hobby into career – Page 36
Creative Designer Marissa Ferreira
Take steps to achieve a better work-life balance – Page 37
Crossroads Magazine is published by the Daily Corinthian, 1607 Harper Road, Corinth, MS. A complimentary 10,000 issues are distributed in the Crossroads area. The contents of Crossroads Magazine are copyrighted and may not be reproduced without consent of the publisher. Crossroads Magazine shall not be held liable for failure to publish an ad or for typographical or publication errors. Publisher reserves the right to reject any advertsing and to alter advertising copy or graphics deemed unacceptable for publications. For additional copies of Crossroads Magazine, contact the Daily Corinthian at 662-287-6111. PA G E 4
Better techniques make cooking healthier – Page 38 On the Cover
Addie Paige Pratt photo by Sue Elam / On Location Photography CROSSROADS MAGAZINE
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Spin class Pedal push to raise heart rates, bike away some calories BY BOBBY J. SMITH For Crossroads Magazine Whether one is looking to take their workout to a new level or just getting into fitness, the Spin class at Maximum Mobility Rehab & Fitness provides an effective and encouraging path to a healthier lifestyle. “We have some very in-shape, fit people who do this, but this is also a way for somebody who is just starting out to change their lifestyle to get started in a way they won’t feel uncomfortable doing it,” said Ryan Williams, manager of Maximum Mobility. “We have all walks of fitness in this class, from the tip-top shape to somebody who’s coming in here for the first night.” Spin class participants will join a
group on nine workout bikes with a high-intensity instructor for a session designed to raise heart rates and burn the most calories possible in a short half-hour session. Through different levels of resistance, participants will simulate climbing hills and pedaling at varying speeds during the sessions. “The main goal is to raise your heart rate — and with your heart rate being elevated, you’re going to burn more calories,” explained Williams. “With being on a bike for 30 minutes, they do intervals, where at one point their heart rate is very elevated and then they bring their heart rate back down and then they elevate their heart rate again and bring it back down. And they do that on and off for 30 minutes.” Williams said this process keeps the body in a state of shock, which increases its ability to burn calories. Music is also used to get participants fired up and ready to pedal away the pounds. “We turn up some loud music. It’s very active, very energetic. They’ll put on a high-intensity song, which motivates a lot of people,” said Williams. Williams pointed out how Spin class participants are also motivated by each other. “When you see somebody beside you pushing their self, you’re going to push yourself a little harder,” he said. Perhaps most of all, the class is designed in a way that makes anyone feel welcomed and comfortable. “It’s not something that’s intimidating,” said Williams. “It’s about motivation and encouragement.” Four Spin classes are offered with two instructors, although all are similar in format. Spin class at Maximum Mobility is offered for no extra cost with the normal membership package. Anyone who would like to try the class while deciding whether to purchase a membership may do so for $5. During the month of January, Maximum Mobility is offering a special promotional deal which allows new members to join with no contract for $15 for the first month. The membership includes all other activities offered, such as water aerobics, taekwon-do, boxing, ab class and pilates. Spin class is offered three days a week — Monday, Tuesday and Thursday — and four times each night, beginning at 4:30 p.m., 5 p.m., 5:30 p.m. and 6 p.m. (For more information call 662284-9838 or send an email to maximummobility@outlook.com.)
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Self-defense Martial arts instructors share advice BY KIMBERLY SHELTON For Crossroads Magazine Passing on their knowledge of self-defense, local martial arts instructors are sharing advice on how to remain safe in this crazy world we call home. “Times have changed and people seem to be more aggressive,” said Paragon Mixed Martial Arts & Fitness Instructor Johnathan “Jburd” Burdine. “If you’re not aware of what’s going on around you, they can easily take advantage of you.” Stressing that self-dense is more of a lifestyle than a few quick courses, the Brazilian Jiu Jitsu trainer advises students to make the art form a way of life. “You can’t gain enough knowledge in a short period of time,” he said. “I preach that you have to make it a lifestyle or your skills will diminish.” Teaching with the attitude that repetition aids in muscle memory, the professional MMA (Mixed Martial Arts) fight-
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Top: Black belt David Gross goes for the throat as Tae Kwon Do instructor Greg Bullard demonstrates the self-defense move to take down the opponent. Above: Ten-year-old Tae Kwon Do blue belt student Andrew Ballard prepares for a self-defense move. Photo by Mark Boehler er knows that true self-preservation should become second-nature. A 1997 graduate of Corinth High School, Jburd started doing Tae Kwon Do under James Dye of the Corinth Boys & Girls Club. At 15 he was promoted to black belt and continued his study of the art until he was 21. Taking a short break between ages 21 and 24 to
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open up his own business – Flatline Tattoos, the Corinth native returned to martial arts in 2005 when he began training in Brazilian Jiu Jitsu under Mark Romano of Tupelo Brazilian Jiu Jitsu. “I began teaching Brazilian Jiu Jitsu which is a modified version of Judo and traditional Japanese Jujutsu with a focus on grappling in 2006 and have done so ever since,” said Burdine, who also teaches his students kickboxing and submission wrestling. “I want them to be okay no matter where the fight goes – standing or on the ground.” “At Paragon, we do things like fitness boot camps to introduce people to martial arts,” he continued. “It kind of gets their eyebrows raised and gives them a crash course in what the extended program will be like.” Instilling in his pupils a sense of pride and self-worth, the no-nonsense trainer strives to help each student build their confidence. “I don’t want them to be afraid of this hard world or to allow themselves to be ran over,” he said. “Studying martial arts helps them experience brotherhood and camaraderie. They know that even when they move on, they will always have that support system.” “It also teaches them that all things are possible through hard work, dedication and self-discipline,” he added. “The idea is to strive to be more confident that they were yesterday.” Burdine and his fellow Paragon trainers stand behind their programs, knowing from first-hand experience that they bring results. “What we do is tested on the mats, in the cage and at tournaments,” said the MMA fighter who’s held multiple titles on local promotions and fought for Spike TVs Bellator Fighting Championship this past year. “We know our system works because we push ourselves against live bodies and when that horn blows, we know it’s either us or them.” A Summit Fighting Championships fighter of the year and coach of the year for 2016, Jburd trains students age 5 to over 60 how not to become victims. “I try to fight two to three times a year
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Self-defense tips
• When it comes to Jburd’s Rules of Engagement, students are taught not to play with martial arts and they are only to be used when negotiating with the bully isn’t an option. “Don’t demonstrate techniques on your buddy, cousins or siblings,” he said. “There should also be no horse playing because someone could get hurt.” His pupils know that should they be caught horse playing, there will be consequences. • And as far as safety tips go, try not to be in places known for trouble. If you see a situation arising, try and run away from it if you can. “Sometimes we are forced to defend ourselves but fighting shouldn’t be our first instinct, we should always try to settle things by talking or walking away first,” said Jburd. • Listen to your gut instinct. If something seems a little off or doesn’t feel right, it probably is. • Be aware of your surroundings at all times and stay in a group whenever possible. • If someone demands your billfold, always throw it away from you. This way if all they want is your money, they will not be in grabbing range of you. “It gives you a few seconds to think of what to do, if they continue to come toward you,” said Bullard. • Use the element of surprise to your advantage. “If you do something quickly and painfully toward them such as a sharp palm strike to the nose, they most likely aren’t going to expect it and you almost can’t miss,” said Bullard. “It damages the tissues around the eyes and changes the whole outlook for the person because they can no longer see you. The blood vessels on the inside of our arms also tear easily, so that is another great place to target.” • Ladies should remember to get their purse and put it in the car first, then put their children in the car since most thieves strike while they are distracted with car seats and other items. • Keep you keys handy and push the panic alarm should you need to. People who attack want to isolate you and if you scream or draw attention to yourself in some way, others are going to look and see what’s going on. • Pepper spray can be a great weapon to utilize, but only if you can get to it easily. If you have to search to find it in an emergency situation, then it is absolutely worthless. • Always be aware of the everyday weapons you have at your disposal. An ink pen for instance can gauge/penetrate soft tissue on someone like a knife. A set of keys with a long key chain or lanyard can do real damage to soft tissues. A walking cane is also great because you can beat them to a pulp from a distance, keeping them from reaching you. This works with both people and ferocious animals. • If someone grabs your wrist, twist downward and away. “Most people try to pull up, which is a mistake,” said Bullard. “What you want to do is go toward the opening of the hand that grabbed you.” • Watching the direction of someone’s pinky can tell you which way to turn, if you are locking their wrist and elbow. • Refresh your plan often to keep your skill set available. • Invest in a self-defense key chain and or an aluminum ink pen.
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and compete in grappling competitions two to three times also to keep my skills honed,” he said. Taught at 7 p.m. nightly through the week with day classes on Saturday, the Paragon gym is also open for extra work on Sunday. Double classes are offered some nights with instructors Perry Williams and Matt Wood. The Jiu Jitsu program is overseen by black belt Jason Turnage of Memphis. Brown belt Perry Williams serves as an assistant coach. MMA classes are available with a $65 monthly fee for seven days per week. Paragon also offers fitness classes with Scotty Harris through the day. To get started with any of the classes at Paragon, stop by the office and talk to Scotty Harris. A free week trial program is offered to perspective students. (For more information, “like” them on Facebook at https://www.facebook.com/Paragon-Mixed-MartialArts-Fitness-122905614297/?fref=ts. Paragon Mixed PA G E 1 0
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(Clockwise from top lep left) Roli Delgado and Meleke Burdine prepare to demonstrate some Jiu Jitsu, a form of grappling. Meleke Burdine makes a move on Instructor Tam Ha. Instructor Johnathan Burdine spars with Jamie Canuto.
“I always tell my students when it comes to dangerous situations, the best thing you can do is to just ‘don’t be there. Avoidance is always best, but sometimes you have to do something to hurt someone else.”
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Martial Arts & Fitness is located at 1411 Hwy 72 East in Corinth.) A third degree black belt under United Tae Kwon Do International, Greg Bullard is an IT guy at General Electric by day and Korean Tae Kwon Do instructor by night. The 59-year-old Corinth Tae Kwon Do & Self Defense instructor started taking Tae Kwon Do around the age of 16 and has been practicing the art form ever since. Characterized by its emphasis on head-height kicks, jumping and spinning kicks, and fast kicking techniques, Tae Kwon Do focuses mainly on striking and kicking. “Everyone from elementary school students to senior citizens need to
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have some plan of self-defense,” said Bullard, who stresses that self-defense is not about fighting, it’s about being aware and could be as simple as not going into a situation you know is bad. In fact, if you have a plan, you may be able to avoid fighting altogether. Getting away and calling attention to yourself is what you want. However, you should at least have a skill set in your self-defense arsenal to draw from should you ever find yourself in a place where you have to.” “I always tell my students when it comes to dangerous situations, the best thing you can do is to just ‘don’t be there,’” he continued. “Avoidance is always best, but sometimes you have to do something to hurt someone else.”
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Instructor Johnathan Burdine demonstrates a move with Russell Whitt.
Having gone through EMT school, Bullard knows that the human body is easily damaged. “It’s a lot harder to keep it going than it is to do damage to it,” he said. “To practice martial arts, you first need to understand the science of it. If I perform this action, it will have this reaction and allow me to survive for another day.” “I feel that martial arts should be taught in school as part of the regular curriculum, particularly in elementary and junior high school when a lot of bullying occurs and children need discipline,” he added. “Bullies don’t have a target in you if you build up your confidence.” According to Bullard, teaching someone self-discipline means knowing when to fight and when not to. “It’s also about defending others around you,” he said. “I always tell my students that if they learn Tae
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“To practice martial arts, you first need to understand the science of it. If I perform this action, it will have this reaction and allow me to survive for another day.” Kwon Do and go out and start a fight, chances are their next one will be with me.” “When a kid leaves out of this class, we want them to know how to defend themselves,” he continued. “If we are able to make a positive influence in their lives even in some small way, then it’s worth it. It isn’t about the money for us.” Teaching at Maximum Mobility for the past three or four years, the Corinth native has also taught at vari-
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ous other locations around town. He recommends that students learn standing (Tae Kwon Do) and grappling (Jiu Jitsu) to become well rounded martial artists. “I try and bring a mix of martial arts and techniques into the classroom such as American-style boxing, lapel grabs, pressure points and gun and knife disarmament,” said Bullard, whose first instructor was Danny Smith who studied in Korea.”It’s amazing how fast a good palm strike to the nose will change someone’s attitude.” Taught by Bullard and friend Gary Mitchell, Tae Kwon Do is offered on Tuesday and Thursday from 6 to 7 p.m. The cost to participate is $35 per month without a contract. (Maximum Mobility Rehab and Fitness is located at 125 Pratt Drive in Corinth. For more information call 662-284-9838.)
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Pizza is a popular food across the country and in the Crossroads area. And while pizza may not be the healthiest food, a few simple ingredient changes can make pizza a much more nutritional meal.
How to make pizza more healthy to eat METRO SERVICES For Crossroads Magaine Pizza may have had humble beginnings, but today it is one of the most popular foods worldwide. More than five billion pizzas are sold across the globe each year, and pizza accounts for 10 percent of all food-service sales. Although pizza has many positive attributes, few consider pizza a healthy meal. Laden with cheese and high-calorie meats, pizza is often referred to as a guilty pleasure. However, there are a variety of ways to make the pizza you love better for your body. • Downplay the cheese. Pizza originated in Naples, Italy, and it has been said the first pizzas were comprised of just dough and sauce and no cheese. Restaurants that favor more authentic pizzas of the past will not rely heavily on cheese when preparing their pizzas. Instead of ordering a pizza with extra cheese, opt for minimal cheese to add just a subtle component of flavor to the pizza. Such an alteration to PA G E 1 4
the recipe can reduce the saturated fat and cholesterol in pizza by a considerable amount. • Savor the tomatoes. Tomatoes provide a bevy of health benefits. The carotenoids, specifically lycopene, found in tomatoes have a number of beneficial properties, including preventing the oxidation of LDL cholesterol. According to a report from researchers at Athens Medical School that was published in Nutrition Research, a daily 70 gram portion of tomato paste containing roughly 33 mg of lycopene was associated with an improvement in flow-mediated dilation, a measure of a blood vessel’s ability to relax. Tomatoes can help lower blood pressure, and they provide other heart benefits as well. Enjoying extra sauce on pizza and supplementing with sliced, cooked tomatoes can help make pizza healthier. • Choose whole-wheat crust. More restaurants are adding whole-grain pizzas to their menus. By switching to a whole-wheat crust, you can boost your fiber intake by as much as 50 CROSSROADS MAGAZINE
percent. High-fiber foods help to regulate cholesterol levels in the blood and help you to feel fuller longer, reducing the likelihood that you will overeat. Fiber also helps the digestive tract by making a person more regular. Whole-grain foods have a lower glycemic index than processed grains as well, meaning they won’t cause rapid blood-sugar spikes, which can be advantageous to those with diabetes. • Top pizza with vegetables. Instead of salt- and fat-heavy meats like pepperoni, ham or sausage, top your pizza with fresh vegetables. Peppers, tomatoes, olives, broccoli, and spinach each deliver a wealth of vitamins and minerals, and are a great way to add more fiber to your diet. • Opt for thin-crust. Different areas of the country and the world favor different types of pizza. In the United States, New Yorkers prefer thin-crust pizza while the Windy City is synonymous with deep-dish pizza. While the debate continues as to which type of crust is better, switching to a thinner crust may have certain health benefits. Thick crusts pack more calories into each and every slice. When paired with cheese and other toppings, a slice of deep-dish pizza, while delicious, may contain more calories than is wise to eat in one sitting. Brick-oven pizza parlors generally offer whisperthin crusts sparingly touched with cheese, sauce and basil to produce the classic Margherita pie, making such pizza a healthier alternative than New York- or Chicago-style pizza. • Pair pizza with salad. One way to make pizza healthier is to avoid overindulging. It is easy to overdo it with pizza, but try to cut your portion size in half, replacing that extra slice of pizza with a salad or side order of steamed vegetables to fill up without overindulging. www.mycrossroadsmagazine.com
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Need help? Support groups help people reach healthy living goals BY BOBBY J. SMITH For Crossroads Magazine From help with everything from addiction to education, a wide variety of assistance is available for Crossroads area residents to help reach the path of healthy living. • The United Way of Corinth and Alcorn County’s First Call for Help service is a telephone line that connects callers with programs in the community available to help those in need. This information and referral plan is available to the public Monday through Friday from 9 a.m. to 4 p.m. For more information call 286-6500. • The Northeast Mississippi Planning and Development District’s Elderly and Disabled Medicaid Waiver Program provides an alternative to nursing home placement, offering services including personal care attendants, expanded home health services, home delivered meals, adult day services, in-home respite and case management. For more information call Irene Keller at 728-7038 for details.
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• The Mississippi Youth Challenge Academy is designed to meet the needs of at-risk youth ages 16-18, helping with job training, social skills, self-discipline and a range of academic opportunities including GED training. Tuition is free. For more information call 1-800-507-6253 or visit www.msyouthchallenge.org. • The First Presbyterian Senior Adult Ministry offers two fitness classes for senior adults and Wii sports classes for seniors. Participation is free of charge. For more information call the church office at 286-6638 or Kimberly Grantham at 284-7498. • The Northeast Mississippi Chapter of the Red Cross offers a variety of assistance and services, including disaster relief. People seeking disaster assistance can call the Tupelo headquarters during office hours at 8426101 or the toll-free after hours phone line at 1-855-8917325. The Red Cross service line for the armed forces is 877-272-7337. • The Friendship Class meets weekly on Thursday at 6:30 p.m. in the fellowship hall of First Presbyterian Church on Shiloh Road. This group of mentally challenged adults and mentors enjoy sharing time together, games, crafts, singing and refreshments. For more information call the church office at 286-6638. • Sharing Heart is an adult care program offering a one day a week care for adults suffering from Alzheimer’s or any other form of disease related dementia. Volunteers and participants meet each Tuesday from 10 a.m. to 3 p.m. at First Baptist Church at 501 Main Street. For more information call Melinda Grady at 808-2206.
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SUPPORT GROUPS
• The Crossroads Group of Narcotics Anonymous meets Monday, Wednesday and Friday at noon and seven days a week at 7 p.m. at 506 Cruise Street. • The Northeast Mississippi area Narcotics Anonymous Hotline is 841-9998. • Narcotics Anonymous meetings are held on Tuesdays at 7 p.m. at the Johnson-Ford-Mitchell Community Center at 707 Spring Street in Iuka. For directions call 279-6435. • Narcotics Anonymous meets at Prince of Peace Lutheran Church at 4203 Shiloh Road at 7 p.m. on Mondays, Thursdays and the third Saturday of every month. • The Downtown Corinth group of Alcoholics Anonymous meets Sundays at 8 p.m. for speaker meetings and Tuesdays at 7 p.m. for closed topic discussion meetings at the First Baptist Church side pavillion at 501 N. Main Street. • For more information on area AA groups call 212-2235. • Alcoholics Anonymous meets in Iuka at the old Chevy dealership building off old Highway 25 each Wednesday at 7 p.m. and Friday at 7:30 p.m. For more information call 660-3050. • The Alzheimer’s Caregiver Support Group of Corinth partnered with the Alzheimer’s Association of Mississippi Chapter meets every first Thursday of each month at the Corinth Library from 6 to 7 p.m. For more information call 594-5526. - The Good Grief ministry of Hopewell-Indian Springs United Methodist Church meets every Wednesday afternoon at 3 p.m. in the dining room of the Arby’s Restaurant at 706 Highway 72 in Corinth. The ministry was established to support those who have experienced a devastating life event such as the death of a loved one, diagnosis of a terminal disease or condition, the loss of a spouse or parent through divorce, even the loss of a job or home. For more information call 587-9602. • The Al-Anon fellowship of relatives and friends of alcoholics meets at 7 p.m. on Mondays at the Corinth First Baptist Church. Attendees enter the courtyard side on Fillmore Street. For more information call 287-7819. • Finding Hope Ministries, a depression support group, meets in the fellowship hall of Fairview Community Church at 125 County Road 356, Iuka,
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just off Highway 350, from 10 to 11 a.m. on Friday mornings and 6 to 7 p.m. on Friday evenings. For more information call 808-6997. • A grief support group for anyone who has lost a loved one or may have a sick family member and needs someone who understands what you are going through meets at Real Life Church next to Fred’s in Corinth every Monday from 6 to 7 p.m. For one on one meetings call Sherry Scott at 415-7173. • C.A.U.S.E. (Corinth Autism Understanding Support Education) support group meets every first Monday of the month at 6 p.m. offering help for parents of a child with autism. For more information call 415-1340. • Corinth Crossroads Multiple Sclerosis Group invites anyone with multiple sclerosis to meet on the third Wednesday of each month at 11:30 a.m. at the MSU Alcorn County Extension Office at 2200 Levee Road (behind the Crossroads Arena). For more information call 462-7325.
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How to sneak fruits and vegetables into any recipe BY METRO SERVICES For Crossroads Magazine
Fruits and vegetables are the building blocks of a healthy diet. But many people do not eat the recommended number of servings of produce. According to the latest data from the NPD Group, a market research firm, Americans eat a little more than half a cup of fruit and a cup of vegetables per day. This is less than half of what the government recommends. Anyone who eats roughly 2,000 calories per day should strive to consume between two to three cups of vegetables and two cups of fruit per day. Eating four cups per day may seem difficult, but there are many ways to incorporate fruits and vegetables into everyday recipes. • Substitute pureed fruit, like figs, pears and apples, for oil in recipes for cakes and cookies. This cuts fat while retaining moisture. • Add fresh berries or raisins to breakfast cereals and oatmeal. • Add cauliflower or squash to boiled potatoes before mashing them to increase the nutritional punch.
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• Blend fruits and vegetables to create smoothies. • Bake hearty muffins or breads with sweet potato or carrots in the batter. • Mix stewed tomatoes in with your broth soup base to make a vegetable or chicken soup even more nutritious. • Opt for vegetables piled high atop a slice of pizza in lieu of meats or extra cheese. • Divide your dinner plate into quadrants, filling half of the plate with vegetables, one quarter with meat and the remainder with a whole grain. • Replace lettuce on a sandwich or burger with a fresh leaf of spinach. Add a slice of tomato, too. • Substitute fresh vegetables and fruit slices for chips when serving dips and salsas. Kale chips are growing in popularity. • Shred vegetables into a hearty “slaw” and top it with a vinaigrette or a typical mayonnaise-based dressing. • Blend other vegetables into your pasta sauce.
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‘Diet overhaul’ not working? How to eat right — all year long With a new year comes a renewed sense of hope and optimism towards fitness and nutrition goals. The gyms are packed throughout January, and diet book sales skyrocket. I love hearing patients tell me about their excitement for nutrition this time of year, but then for some reason that “full throttle” enthusiasm seems to fade at some point. Why is that? The average American gains 1/2 to 1.5 pounds per year, so this cycle of “diet overhaul” every January just doesn’t seem to be working. The problem isn’t the lack of motivation, rather, it’s the overall unsustainable extremeness that people get caught up in. Rather than embarking on a total diet overhaul, I propose you pick three small changes you think you can live with. Pick the three easiest diet improvements you can think of. Think
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of small things that can become habit and you won’t even notice over time. Here are some of my simple suggestions for changes that can make a big difference over time without making you feel like you’re restricting your lifestyle. If none of these suit you, brainstorm with your friends and come up with your own. Remember- the best diet is the one that you can live with. BY BECKY SHARPE • Don’t drink your Registered Dietitian calories. This is a big one, especially in the South, the land of sweet tea. Did you know that cutting out just one 12-ounce soda or sweet tea per day can add up to a 16 pound weight loss in a year? Think about it. Would you rather drink a 150-calo-
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rie soft drink or eat a 150-calorie cookie? Cookie for me, please! If soda and tea are too big of an issue for you, try reducing that sweetened creamer in your coffee, or switch to a no-calorie sweetener. Those small changes really do add up. • Switch to whole grains. By choosing whole grain and whole wheat products over refined, simple carbohydrates, you will be increasing fiber and B vitamins. Foods that are high in fiber are naturally more filling and lower in calories. Not only does increasing fiber help with weight maintenance, it also improves heart health by lowering cholesterol. Win-win! • Make half your plate non-starchy vegetables. You may not be familiar with the term non-starchy vegetables. These include broccoli, green beans, carrots, brussel sprouts, asparagus, bell peppers, mushrooms, eggplants, squash or anything that is green and leafy. It does not include potatoes, corn and peas. I’m not telling you to cut starches out of your diet, just to be sure that you are giving fair play to those non-starchy varieties. These are naturally so low in calories, you can eat a much bigger portion, leaving you feeling fuller on fewer calories. • Switch to smaller plates at home. Have you eaten on your Grandma’s china lately? Those plates are so small. No, my friend. I’m afraid your plates are huge. In the 1960s, the average dinner plate was 9 inches. Now it’s grown to a whopping 12 inches. Studies have shown that even if we put a small amount of food on a large plate, we end up feeling less satisfied than if we would if we had appropriately filled a smaller plate. Trading out your dinner plate for a salad plate is an effortless way to stay mindful of appropriate portions. • Follow the three-bite-rule. Parties are the worst for being able to stick to your goals. Imagine there are three different desserts and you know you just have to try all of them. If this sounds like you, rather than
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fighting with yourself all night to avoid the desserts, or tossing in the towel and blowing the whole night, try three bites of the really great things that you know can’t pass up. Imagine that those three bites are providing you with a beginning, a middle and end. Once we have that initial sensory experience of eating something that tastes great, the sensation tends to fade with each subsequent bite. After you’ve had your taste, get yourself away from the snack table, and mingle with friends. • Plan your outings. Eating out at restaurants can undoubtedly be one of the biggest obstacles to healthy eating. Just because it’s a challenge, however, doesn’t give you a free pass to let those goals slide. First, you need to think about which restaurants are likely to have a healthy option. Even fast food establishments are offering healthier foods now. Be open with your friends and family about your goals so they can be supportive and encouraging. Use your smart phone to check out menus and make your choices before you get there so you aren’t tempted to order the burger and fries just like everyone else. These are just a few of my strategies for an overall healthy diet -- feel free to strategize some of your own. There is no one perfect diet that everyone should follow. By making small improvements to your diet, you will be honoring your preferences and lifestyle, causing you to be far more successful in reaching your long term goals for a healthy lifestyle. If you have specific dietary restrictions or feel like you need some individual attention, ask your doctor for a referral to see the dietitians at Magnolia Regional Health Center for our outpatient nutrition counseling. We would love to see yo (Becky Sharpe is a Registered Dietitian and Clinical Dietitian at Magnolia Regional Health Center.)
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Pratt family shares Addie Paige’s ordeal BY ZACK STEEN | For Crossroads Magazine Faith, not fear. One year ago Addie Paige Pratt was leading a busy, but normal life. The 14-year-old was practicing for the school musical, playing tennis, going to school and church. “Everything was normal,” she said. It was January 2016. Addie was enjoying her freshman year at Corinth High School. And then she got sick.
The beginning “She had a sore throat and was really tried … but we didn’t think anything about it because I was sick, too,” said Addie’s mother, Kim Pratt. What started as cold-like symptoms grew into something much worse. “She just wasn’t getting better,” said Addie’s father, Michael Pratt. “They thought she had a UTI (urinary tract infection). There was a little blood in her urine, but to be honest, they really couldn’t figure out what was wrong.” Addie was given medicine, a steroid shot and was sent home. “I started feeling 100 times better. I went back to school and was doing everything I was before,” said Addie. “But by the end of the week, I was exhausted. I couldn’t even lift my head off my pillow.”
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On Saturday, Feb. 6, 2016, Kim woke to her child still not feeling well. Michael and the couple’s other two children, Brooks and Baylor, were on a youth duck hunt in the Mississippi Delta. “It was just me and Addie,” said Kim. “I was planning on letting her rest, but I just felt like we needed to go back to the doctor.” Blood work came back at the Pratts’ family physician in Corinth and the staff quickly recommended Kim and Addie head to Le Bonheur Children’s Hospital in Memphis. “When I got that call from Kim, it scared me to death,” said Michael. “Even though Kim told me to stay with the boys, I had to go. It had been three weeks and Addie wasn’t getting better.” At Le Bonheur, the Pratts were told their daughter had low platelets. “I Googled low platelets and some of the first results were talking about cancer …,” said Michael.
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After running dozens of tests and lots of blood work, the ER physician told the family he still couldn’t rule out the scary things. Addie remembers telling that ER doctor, “Listen buddy, I don’t have cancer … I know I don’t have cancer.” Then the order came down … “send her to St. Jude” (Children’s Research Hospital). “I just lost it,” said Michael. Kim stayed positive, continuing to hope it was just a virus. “We were in a world class children’s hospital and they were sending us three blocks down the road to a cancer hospital,” said Michael. “I just
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couldn’t believe it.” At St. Jude, Addie was placed in an isolation room on the Leukemia floor. The next day the family met Dr. Hiroto Inaba, who said under a microscope, he found blasts or immature white cells in Addie’s blood. “He said he was highly suspicious she had Leukemia,” added Kim. Then Addie Paige received her exact diagnosis. It was Acute Myeloid Leukemia (AML). “I was shocked,” said Addie. “It was like I was having a nightmare.” Inaba told the family Addie’s survival rate was in the 70 percent range. “Much higher than adults who have AML. We did a lot of research online and started finding the bright side to Addie’s disease,” said Michael. “Her age had a lot to do with her higher survival rate.” The easy part was over - finding out. Now the hard part: chemotherapy. “They make you sign a consent for chemo. It’s a bad deal,” said Kim. Chemo made Addie very sick. “Less than 45 minutes after hanging the IV, she started throwing up … she threw up for three hours straight,” said Kim. “Violently throwing up. I remember
I had no self pity. I couldn’t sit around feeling sorry for myself because all these other kids around me had it so much worse. Those friends who I made while I was there were special – we had a special bond, because we knew what each other were going through.
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Addie Paige Pratt was crowned sophomore maid at the Corinth High School 2016 Homecoming. Joining her at homecoming ceremonies were her father, Michael; mother, Kim; and brothers, Brooks and Baylor.
big sister after learning he was a perfect match for a bone marrow transplant. “Luckily she never needed one, but I was ready,” said Brooks.
More chemo
thinking there’s no way we can go through six months of this, but we did. Addie was strong.”
The prayers Back home Addie’s sickness was already touching lives. “My phone was never ending with people sending me stuff,” said Addie. Her dad added, “I got 182 text messages in two hours.” “The first time I looked at Facebook, every single post was about Addie … I couldn’t believe so many people were praying for her,” said Kim. The Pratt family received thousands of cards and well wishes, sent by not only friends, but strangers as well. “We had people come and bring us stuff,” said Kim. “We filled that hospital room with cards and signs everywhere.” So many prayers, and Addie
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said she felt them all. “I read every single piece of mail I got,” she said. “I was overwhelmed. I really started to appreciate the simple things. The idea that someone took the time to write me a letter was amazing.” She received mail from not only Corinthians, but also entire school classes and even Ole Miss football coach Hugh Freeze. But it was 98-year-old local Lee Roy Worsham whom she loved getting letters from the most. “He would write me stories about his life … a lot about his time in World War II. I loved reading his letters,” said Addie. While Kim and Michael were at Addie’s bedside, friends stepped up in Corinth to take care of 12-year-old Brooks and 9-year-old Baylor. “Jason and Jennifer LeGoff were amazing for everything they did for us,” said Michael. Brooks was on standby for his
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After the first few weeks of chemo, Addie and her parents were discharged to the Tri Delta Place, a hotel of sorts on the St. Jude campus for patients and their families. The Pratts said there was training on how to take care of Addie, how to flush her line, change dressings and give her medicine. The family was soon moved to long term housing at the Target House, another St. Jude facility. “We had to go back to St. Jude every day for them to check her blood … and then the chemo began again. So much chemo and it never really got better. She even got chemo on her 15th birthday,” said Kim. “She also had to go for blood transfusions and platelet transfusions … a lot.” Addie added, “I have a new appreciation for blood drives.” One of the hardest things for Addie was taking pills. “I would get literally sick when I tried to swallow a pill,” she said. The teen was forced to take 10 to 15 pills a day for six months. She soon had to seek counseling for help with the daily chore. Losing her hair was also tough.
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“It was quite terrible and very painful,” said Addie. “I would just sit there pulling out wads of hair. It was everywhere.” Once her long, red hair was gone, she loved it. “Not having hair was pretty awesome,” she added. “It took me no time to get ready.” It was prayer and music that helped Addie through the bad days. “I had no self pity,” she said. “I couldn’t sit around feeling sorry for myself because all these other kids around me had it so much worst. Those friends who I made while I was there were special – we had a special bond, because we knew what each other were going through.” Soon Addie was given the green light to go home. She was officially discharged on July 28, 2016, after six months at St. Jude. “The cancer was gone, but St. Jude will still follow her for the rest of her life,” said Kim. “She’ll have to go for tests every year to make sure the cancer doesn’t return.”
Back home When Addie finally arrived back in Corinth, she was met with a police escort into town. Orange bows and handmade signs hung at every corner, welcoming the girl who fought cancer and won. She got back home on the last Friday in July and began her sophomore year of high school the following Monday. “She never missed a beat ... and hasn’t missed much since,” said Michael. Addie said the first day of school was different. “I’m normally the friendly person, but this time everyone was coming up to me, hugging me and giving
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me high fives. It was over-the-top friendliness I had never experienced before,” she said. “People were so kind, even those I didn’t really know.” Five months later, it’s still happening. Going to school only half days, Addie quickly got bored. So she got a job at Rowan House in downtown Corinth. “When strangers come up to me and want a hug, it’s weird, but I know they prayed for me, so I don’t mind,” said Addie. “I wouldn’t be here without those prayers. God heard every single one ... I know He did.”
Life is better “There is nothing worse than having a sick child. Until you have that true fear in your heart, there’s no way to explain it. It’s like going to war,” said Michael. “Addie’s motto through this entire ordeal has been ‘faith, not fear’ and she’s lived by that.” Nowadays every time Addie sees a orange bow in town, a ‘Love, Faith and Hope’ bumper sticker or yard sign, she thinks about the many friends she made while at St. Jude. “It’s not about me, it’s about them,” said Addie. “One of the hardest things is knowing that some of them are still there. I feel guilty sometimes that I got to come home and they didn’t.” Still close to her heart is music. “I used to sing because it was something I wanted to do, but now I want to do it to help people ... to give glory to God,” she said. Addie hopes to one day go to college and maybe lead music in a church. “I just want to go where God wants me to go and see what happens,” she said. “Life is different now – it’s better. The sky is bluer, the grass is greener and life is just better.”
I just want to go where God wants me to go and see what happens. Life is different now – it’s better. The sky is bluer, the grass is greener and life is just better.
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New year, new career Change requires more than switching jobs BY ZACK STEEN For Crossroads Magazine While losing weight and quitting smoking remain among the most popular New Year’s resolutions each year, many more people resolve to change careers at the dawn of a new year. Changing careers is a significant step, especially for men and women who are firmly established in their fields. A career change can be just as rewarding and lifechanging as losing weight or quitting smoking, and there are some things professionals might want to consider before resolving to change careers in the new year.
CHANGING CAREERS VS. SWITCHING JOBS
Changing careers and switching jobs are not the same thing, and some people may want the former while others may only be in need of the latter. A fullfledged career change may require returning to school and a willingness to start from the bottom. A job change typically allows professionals to stay in their fields and move on to another position, whether it’s with their existing employer or with another company.
CAREER TRAJECTORY
The direction of a person’s career may also influence whether or not they want to make a career change. Established professionals mulling a career change should consider their willingness to start anew. Many midcareer professionals have worked for years to establish themselves in their fields and within their companies. Switching careers does not mean that experience and reputation is invaluable, but neither attribute may carry as much weight in a different line of work, and that can affect career trajectory and future earnings.
EFFECTS ON OTHERS
Established professionals must also consider the effect that a career change may have on their families.
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Many people resolve to change careers at the dawn of a new year. But such a decision requires the careful consideration of a host of factors. Married mid-career professionals should discuss changing careers with their spouse, and even their children if the kids are old enough to understand. Discuss the pros and cons of changing careers and the impact that making such a change may have on your family’s daily life. Will the family have to move? Will the family lifestyle change dramatically, if at all? Spouses and children may feel better about the change knowing they were involved in the decision, and talking things through with family may help working professionals determine if changing careers is the best decision for them.
LONG-TERM GOALS
Long-term goals are another thing to consider before making a career change. That’s especially true for mid- or late-career professionals who may already have made significant progress toward achieving their long-term goals. Discuss long-term goals with your spouse or significant other and how changing careers might affect those goals. Long-term goals can change, and while the ability to realize those goals might not weigh heavily in your decision regarding a career change, understanding how such a change might affect your retirement or other late-life plans can only help you make the most informed decision possible.
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healthy
community cookbook
RECIPES Zucchini Parmesan Fries
Chili Lime Salmon ½ cup freshly squeezed lime juice ¼ cup fresh chopped parsley 2 tablespoons olive oil 2 tablespoons water 1 tablespoon minced garlic 1½ teaspoons red chilli flakes 1 teaspoon ground Cumin 1½ teaspoons salt 1 tablespoon honey 4 salmon fillets 1 chopped red bell pepper 1 chopped green bell pepper 1 chopped yellow bell pepper 1 onion, cut into wedges 1. 2.
3.
Preheat oven to grill/broil settings on high heat. Spray a baking sheet tray with cook ing oil spray; set aside. Whisk lime juice, parsley, olive oil, water, garlic, chili flakes, cumin, salt and parsley together to combine. Add the honey and whisk again until the honey runs smooth through the rest of the ingredients. Arrange the salmon fillets, peppers and onion in a single layer on the prepared baking tray; and pour over half of the marinade. Toss peppers and onion to coat; and rotate the salmon to coat in the marinade. Broil/grill until the peppers are just beginning to char at the edges (about 10 minutes) and the salmon is cooked to your liking (about 10 minutes). Remove from the oven and serve immediately with lime wedges and remaining marinade for added flavor. (If the peppers are not done to your liking, simply transfer the salmon to a plate and return peppers to the oven until roasted to your liking).
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2 medium zucchini ¾ cup crushed gluten free crackers 1 cup finely grated parmesan cheese 2 tbps. fresh chopped parsley 1 tsp. garlic powder salt & pepper to taste dash of cayenne pepper 2 eggs 1. Preheat oven 400 degrees 2. Line large baking sheet with parchment paper. 3. Rinse zucchini and trim both ends and cut zucchini into fry shape pieces and set in colander. 4. Sprinkle with salt and set aside(this allows them to release liquid while you're preparing coating) 5. Meanwhile, pulse crackers in food processor until they are fine and put in medium bowl.* 6. Grate parmesan cheese with box grater using the finest grate and add to cracker crumbs. 7. Finely chop parsley or do it in food processor and add to cracker mix. 8. Add salt & pepper, & dash of cayenne pepper and mix well. 9. In separate bowl add 2 eggs and beat well. 10. Rinse zucchini fries and pat dry. 11. Dip them in egg, then cracker mixture and place on baking sheet. 12. Bake in preheated oven 15-20 minutes. 13. Check after 15 minutes and flipping them over. 14. Remove from oven and enjoy plain or with favorite dipping sauce. *if you don't have food processor, put crackers in zip lock bag and crush with rolling pin.
Pan Fried Cinnamon Bananas 2 slightly overripe bananas 2 tablespoons sugar (you can substitute granulated Splenda, if you like) 1 teaspoon cinnamon ¼ teaspoon nutmeg Olive oil spray Slice the bananas into rounds, approximately 1/3 inch thick. In a small bowl, combine the sugar, cinnamon, and nutmeg. Set aside. Spray a large skillet with olive oil spray. Warm over medium heat. Add the banana rounds and cook for about 2-3 minutes. During the last minute of cooking on the first side, sprinkle about ½ of the cinnamon mixture over the banana rounds. 6. Flip the rounds, sprinkle with the remaining cinnamon mixture, and cook about 2-3 more minutes, until the bananas are soft and warmed through. 1. 2. 3. 4. 5.
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Chair yoga Students report benefits after taking classes
Chair yoga is a gentle alternative to floor yoga and, true to its name, is done mostly in a seated position. Karen Beth Martin serves as class instructor.
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BY KIMBERLY SHELTON For Crossroads Magazine Motivating Crossroads residents to keep moving, Karen Beth Martin’s chair yoga class is changing the way participants view the age-old practice. Meeting at 10 a.m. each Thursday at St. Paul’s Episcopal Church, the laid-back atmosphere of the class ensures that people can exercise at their own pace without the fear of being judged. Chair yoga is a gentle alternative to floor yoga and, true to its name, is done mostly in a seated position. Some poses are done standing, using a chair for support. After 22 years of practicing yoga, Martin knows all too well the difference each asana (pose) can make for her students. “I have been doing yoga since I was 18,” said the yogini, who is certified to teach traditional hatha yoga through Oxford Southern Star Yoga. “For my chair yoga class, I modify poses so people don’t have to go to the floor.” Martin has been teaching chair yoga classes for about three years now. She has taught traditional floor yoga since 2011 though chair yoga classes are the only ones she currently teaches. These classes typically begin with seated poses and breath work. Each class lasts approximately 40 minutes. “We do seated positions for a while and then do some standing poses,” she explained. “We usually finish class with a few more seated poses.” “People who do chair yoga get many of the same benefits as those who practice traditional yoga from the floor,” she continued. “Chair yoga helps participants to focus on their breathing. It lowers blood pressure, increases circulation, tones muscles, lowers stress, increases flexibility and strengthens the body over all.” Chair yoga can be of benefit to everyone, especially those working at home or in an office setting. Many of Martin’s students have chronic ailments such as lupus or rheumatoid arthritis. Others have had hip replacements, strokes or are recovering from cancer. “My youngest chair yoga student was 18. My oldest was 92,” Martin reports. “Chair yoga is ideal for anyone looking to stretch and get healthier.” Though many who participate in chair yoga have limited mobility, that doesn’t mean that it can’t benefit anyone else. “A lot of people think it’s just for those with
Photo by Kimberly Shelton Linda Blalock (top right) participates in the chair yoga class at St. Paul’s Episcopal Church. Jim Blalock (right) is part of the class, which meets every Thursday at 10 a.m. www.mycrossroadsmagazine.com
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limited mobility, but that isn’t the case. In fact, you can achieve just as much of a stretch in some poses as you can in traditional yoga,” said Martin. “Even if you don’t have limited mobility or other challenges, it still just feels good and has clear benefits.” Students agree that chair yoga feels good and report they’ve seen benefits since attending Martin’s classes. “Several have said that they can now bend down to tie their shoes a little bit better,” said Martin. “I can’t and won’t make medical claims, but I do have one student who has successfully gotten off her pain medications since regularly attending class.” Like many, Martin’s journey with yoga began after scoliosis required her to have back surgery at age 18. “Yoga greatly reduced back pain. Although I do not know exactly what my pain would have been after the surgery had I not began yoga, I don’t really want to imagine it,” said the downtown Corinth resident, who also had heart surgery at age 32. “I’m convinced that my yoga practice up to that time helped me to recover quickly and more effectively from my heart surgery.” Jim Blalock and his wife, Linda, say that they are encouraged by the positive results they’ve seen from the class. “I’ve been coming off and on for two years and can tell you that it is good mental and physical exercise,” he said. “It not only makes you feel better, but also makes you feel better about yourself.” “I also think it makes my day a little better when I come in and makes the rest of it go better when I leave.” Joining her husband in the class for over a year now, Linda has been off for a few months recovering from surgery and is ecstatic to be back. “I suffer from osteoporosis, so my bones are weaker and more porous than they should be,” she explained. “Taking the class has been of tremendous benefit to me when it comes to bone health.” In class, Martin has only two strict
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rules: Remember to breathe and let off if anything hurts. “Being aware of your breath is extremely important,” said a tranquil Martin as she instructed her students to hold a pose. “You should feel a good stretch, but it shouldn’t be painful. If it is, then you need to back off the pose some.” Corinth resident Jan Grady credits chair yoga with giving her better balance, core strength and increased flexibility. “I have had both hips replaced and my lower spine fused, but now I can do all kinds of things,” she said. St. Paul’s member Susan Adams expressed her astonishment after trying chair yoga for the first time. “Having done traditional floor yoga, I was surprised when I realized that it really does have the same benefits and can be just as rigorous,” she revealed. “I’ve had some sore muscles and can tell right away when I’ve missed a few classes.” No stranger to the practice, it was Adams who first suggested Martin hold her class at the Episcopal Church. “I knew they wanted to better utilize the room so I asked if we could use it,” she said. “They were receptive to the idea so we ended up here.” The chair yoga class came about after a therapist at the Magnolia Regional Health Center suggested a yoga class that would be appropriate
for those with limitations. Grady was instrumental in bringing the class to fruition and, also a member at St. Paul’s, joined Adams in the effort to hold the class there. Martin is thankful to the church for providing the perfect venue to help participants unwind and to these students for helping to secure the perfect practice spot. “A lot of people come to this class because it is very open and welcoming. No one notices what everyone else is doing and you make friends easily,” she continued. “It’s a nice social outing for those who come and I really think it brings good to people who need more movement.” The class is open to the community as well as church members. Everyone is welcome. Class attendance fluctuates throughout the year, but most who try it return when able. The class is donation-based with most leaving $5 for each session. “Most students leave something at the end of class. But that is not my motivation. I want to help people as I can with the power of yoga. I want people to know that they can feel better in their own bodies. I want anyone to come anytime whether they leave a donation or not,” said Martin, who was taught in her yoga studies to give back through seva, or the art of selfless service. According to mindbodygreen.com, seva was believed in ancient India to help one’s spiritual growth and at the same time contribute to the improvement of a community. It is the art of giving with no need to receive, where the act itself is a gift to everyone involved. This is the idea that Martin holds to in her chair yoga classes and her way of sharing her experience and training with anyone who might benefit.
Photo by Sue Elam / On Location Photography Instructor Karen Beth Martin has been practicing yoga for 22 years.
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How to turn a hobby into a career The end of the year tends to be a time to reflect on the previous 12 months. Many people are inspired to find a new career at the dawn of a new year. Some might find it possible to turn hobbies and other interests into ventuvwres that can make money or even serve as new jobs. Earning a living doing something you love is the ultimate goal for many people. However, before a person tries to turn a hobby into a career, he or she first needs to analyze the situation and
A love of animals could be turned into a career in pet grooming.
give such a momentous decision ample consideration. All hobbies cannot be adapted into lucrative businesses, especially those that are very niche-oriented. The following techniques can help people turn their
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hobbies into careers. • Streamline and perfect your skill. Before trying to turn a hobby into a career, obtain further training or education, if necessary. Just because you’re qualified to do something as an amateur does not mean you can do it as a professional. Research if you need more schooling and pursue that schooling if you find you do. • Appeal to other hobbyists. Hobbyists tend to be quite enthusiastic and passionate about their work. Therefore, your first client base may very well be other hobbyists. Attend street fairs, carnivals and any other gatherings that tend to bring hobbyists together. This can help spread the word about your ventures and open up your work to an extended network of likeminded individuals. • Listen to feedback. Take criticism and other feedback from as many people as you can. This will help you to really fine tune and professionalize your hobby. Try brainstorming with people, remaining open to what others have to say about your potential business.
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• Start small and simple. Getting your feet wet in the business world takes an investment of time and money. It’s easy to follow the mentality “go big or go home.” But with the goal of turning a hobby into a career, you may want to start slowly — taking the bunny hills before skiing down the expert-level slopes. Start selling items or services in the community. Expand to a website. Keep track of your profit margin before you grow your business even further. You must be realistic in your ability to make money that can fully support you and your business. • Write about your interests. You may be able to make money through your hobby without performing the hobby. Become a freelance writer and share expertise through a blog or by contracting with newspapers and magazines. Sharing your expertise can be a lucrative and less costly way to turn a hobby into a career. Turning a hobby into a profession may not result in instant success. But with dedication, the dream may come true. www.mycrossroadsmagazine.com
Take steps to achieve a better work-life balance BY METRO SERVICES For Crossroads Magazine Many people face the challenge of balancing work and family. Workloads may be hefty on both fronts, and the pursuit of a healthy balance between home and career may seem like an unattainable goal. Stress can build from feelings of being pulled in too many directions. According to Mental Health America, stress can compromise a person’s ability to concentrate, lead to feelings of irritability or depression, negatively affect personal relationships, and weaken immune systems, increasing a person’s susceptibility to a variety of ailments. Research even indicates chronic stress may double a person’s risk of having a heart attack. Living a fulfilling life often involves finding the right work-life balance, and the following tips can help make that possible. • Establish your priorities. Make a list of the things that are most important to you. Having this list put on paper can make goals more attainable. Think about the main things you want to focus on in life and go from there. • Learn to manage your time. One of the keys to creating a work-life balance is to hone your time management skills. Effective time management can help you fit more in without feeling rushed or anxious. Start by determining just how much time you need to perform certain tasks. Then divide up the day accordingly. You www.mycrossroadsmagazine.com
may find that by waking up an hour earlier each day, you achieve a lot more without affecting your well-being. Quiet time at home in the morning can be a prime time to fit in a workout or catch up on paperwork. • Don’t procrastinate. Stick to your schedule so you don’t feel stressed and as if you are constantly rushing around. Complete one item before you move on to the next. • Communicate effectively with your bosses. Be honest with your bosses or colleagues if you feel like work is negatively impacting your home life. Supervisors may be flexible and receptive to feedback if it means keeping good employees happy and productive. Bosses may allow you to work from home or be willing to arrange a flex schedule. • Unplug at home. When spending time at home with your loved ones, disconnect from your devices, especially those that connect you to work. Making yourself too available for work can be a detriment to your health and family.
• Divide your responsibilities. Allow family members to tackle some chores or other household duties so it will free up more time to spend together. • Schedule a mental break
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each day. Give yourself time to perform one activity per day that you really enjoy. This will help you recharge and manage stress even further. Activities may include sports, hobbies or exercise.
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Remember that healthy eating involves not just the foods you cook, but also how those foods are cooked.
Better techniques make cooking healthier
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A large part of healthy eating involves choosing the right foods. In addition to choosing the right foods, health-conscious individuals must choose the right methods to prepare those foods in order to maximize their nutritional value. Cooking methods such as frying can make for delicious meals, but such meals may not be so healthy. When counting calories, men and women should recognize that the way they prepare foods can affect the overall calorie count of a meal. In addition to choosing healthy cooking methods, health-conscious men and women can employ the following strategies to make meals as healthy as possible. • Invest in new cookware. Choose nonstick cookware that will reduce the amount of oil, spray and butter needed to keep foods from sticking. Manufacturers are now touting ceramic cookware, which is free of trace metals or dangerous chemicals that can leach into food from the cooking surface. What’s more, pots and pans don’t contain chemical coatings that can eventually flake off into food. • Choose smart fats. All oils are loaded in calories, but healthy oils can still be used without sacrificing flavor. Olive oil is an unsaturated fat that is a much healthier choice than butter or saturated fats. • Think about baking. Baking is one method of cooking that may not require the addition of fat. Meats that are baked can be placed on top of a rack, so that excess fat drips off and is contained in the bottom of the pan. • Explore broiling and grilling. Broiling and grilling expose food to direct heat, so it is a fast method of cooking and may not be appropriate for foods that require longer cooking times to tenderize.
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