RENEW Magazine September 2019

RENEW

Magazine SEPTEMBER 2019

Simple BackTo-School Dinners

Got Global? ...

Dr. Donaldson has the answer

5 SELF-CARE TIPS TO IMPROVE YOUR WELL BEING

BACK-TO-SCHOOL TRENDS MAKE YOUR HOUSE A Saturday October 12, 2019 Details on Back Cover

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Contents

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3 3 Got Global? .....

4 Make Your House A Home

6 Front Cover: Dr. Almarie Donaldson Photo by: Grillo’s Photography

6 Breast Cancer Screening

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Sergio Sanchez-Grillo Grillo’s Photography/Manager Director Contact: 757-897-0257 www.grillosphotography4u.com

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GRILLO’S PHOTOGRAPHY

Good Pictures... Beautiful Memories!

8 Back-To-School Trends 7 6 Calorie Bombs to Avoid When Dining Out RENEW Magazine is a publication designed for and targeted to women. RENEW is an acronym; Revitalize, Educate, Nurture, & Empower Women. RENEW Magazine provides readers with holistic, lifestyle editorial content benefiting women. Placement of advertising herein does not necessarily constitute endorsement.

RENEW Magazine is published by Orchard Business Group.

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Articles are the opinions of the writers and do not reflect the opinion of the publisher, advertisers, or their agencies. All copy is protected and cannot be reproduced without written permission from Orchard Business Group. Publisher further claims no responsibility for errors or omissions.

9 5 self-care tips to improve your well-being

10 10 Simplify Back-To-School Dinners 2 RENEW

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Orchard Business Group Eneida Orchard - Publisher/Editor P.O. Box 593 • Lightfoot, VA 23090-0593 757-561-5219 info.renew.va@gmail.com

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Got Global? ...

Dr. Donaldson has the answer

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ne of the first statements a visitor to the Indiana Wesleyan University website may read : “IWU is changing the world by developing students in character, scholarship, and leadership.

Enter Dr. Almarie E. Donaldson the enthusiastic, gregarious and accomplished newest leadership faculty for Indiana Wesleyan University. Bringing a wealth of international experience in the disciplines of leadership, business, and the non-profit sector, Dr. Donaldson, is developing programs to enhance learning on a global scale. As a native of Dr. Almarie Donaldson Guatemala, born to missionary parents Don and Lilia (Chiqui) Donaldson, and with exotic experiences such as spending four years in the jungles of Equator, a stint in Africa and China. She has two daughters adopted from China.

L to R: Mia Munley, Dr. Donaldson, Hannah Munley

With this and more, Dr. Donaldson is uniquely empowered to execute her new position as the Associate Professor of Leadership. Additionally, with two master’s degrees, a PhD from Regent University and as a Fulbright Scholar, her academic bonafides are impeccable. Among other prestigious accomplishments, Dr. Donaldson founded the Center for Latino Leadership at Regent University and the Hispanic Leadership Initiative at Hampton University. She has traveled the globe supporting education programs in Africa, in Latin America with USAID and in Asia with The Chinese University of Hong Kong. And now, as the newly appointed Leadership Faculty at IWU, with her academic and international expertise, Dr. Donaldson sets her sights on enhancing and expanding the contribution of Indiana Wesleyan University thoughout the globe, with continued support to orphan care ministries, Hispanics in higher education and community development projects in Hampton Roards and abroad.

She has a love for music, classically trained on the piano and flute, she loves to sing, composes music when she has a bit of spare time. Her love for music has taken her on tour with professional groups and has lead choirs and worship music ensembles across the globe. Dr. Donaldson desires to see a world changed and transformed by the power of education and by the work of the gospel throughout every venture she and her girls will embark on. The new initiatives that will come in leading a world where diversity continues to be a topic of great debate, women in a leadership role continues to grow, research and development is fast growing for institutions and corporations, and transforming the lives of people across the globe continues to be the number one priority in this agenda.

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Dr. Almarie E. Donaldson has a passion for education, global education, and now a new home to live out that passion as the new Leadership Professor at Indiana Wesleyan University. You can find Dr. Donaldson always seeking to make a difference and if you wish to do the same, invite her to speak, train or consult with you. She has a range of topics that may interest you in areas of team building, women in a leadership role, successful leaders and followers, organizational change and transformation, cross-cultural and global leadership, and so much more.

L to R: Sissel Flick (Sister), Peter Don Donaldson (Father), Lilia Esther (Chiqui) Perez de Donaldson (Mother), with Dr. Almarie Donaldson,

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BREAST CANCER SCREENING: NEW DOCTOR RECOMMENDATIONS TO KNOW ABOUT

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reast cancer is the most common cancer in women and the fourth leading cause of cancer death in the U.S. Annual mammograms have been widely promoted for women by many health advocates; however, experts say that for women with an average risk for breast cancer who don’t have symptoms, diagnostic exams should be administered strategically, as screening too frequently can do more harm than good.

In a recent evidence-based guidance statement published in “Annals of Internal Medicine,” the American College of Physicians (ACP) – an organization representing internal medicine physicians – says that average-risk women with no symptoms and who are between the ages of 50 and 74 should undergo breast cancer screening with mammography every other year.

ACP found that annual mammography results in more harm than mammography every other year. Harms of breast cancer screening include over-diagnosis, over-treatment, false positive results, radiation exposure, and radiation associated breast cancers and breast cancer deaths, as well as worry and distress from tests and procedures like breast biopsies.

ACP says that beginning at age 40, average-risk women without symptoms should discuss with their physician the benefits, harms, and their personal preferences of breast cancer screening with mammography before the age of 50.

“The evidence shows that the best balance of benefits and harms for the great majority of these women is to begin breast cancer screening with mammography at age 50 and continue every other year through age 74,” says Dr. Ana María López, a medical oncologist and president of ACP, who points out that this guidance does not apply to patients with prior abnormal screening results or to higher risk populations, such as women with a personal history of breast cancer or a genetic mutation known to increase risk.

About 20 percent of women diagnosed with breast cancer over a 10-year period will be overdiagnosed and likely overtreated. Overdiagnosis means a woman is diagnosed with a breast cancer that would not have made her sick or led to her death if not diagnosed or treated (overtreatment). Therefore, finding this cancer is not of clinical benefit to the woman.

Screening guidelines such as the age to start and discontinue mammography, intervals between mammograms, and the role of alternative screening methods, have varied among organizations, complicating decisions about care for both patients and doctors. However, this new evidence-based guidance statement from ACP, which represents convergence across these differing recommendations, hopes to provide clarity and simplicity.

To learn more about the screening guidance, visit acponline.org.

“Little difference exists in reducing deaths from breast cancer by screening every year versus screening every other year, while every-other-year screening substantially reduces harms,” says Dr. López. “Of course, decisions regarding routine breast cancer screening should be made by doctors and patients together.”

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6 Calorie Bombs to Avoid When Dining Out There’s nothing better than a night on the town. But when you’re trying to lose weight or maintain a healthy lifestyle, restaurant menus aren’t always your friend.

1. The Bread Basket: Besides water, the pile of bread delivered to your table is one of the few When dining out, Jessie James Decker orders a salad to avoid the bread basket. things you’ll get for free. But it’s not completely free. Each roll, when slathered with butter, can amount to around 140 calories. Here’s a tip from South Beach Diet ambassador, Jessie James Decker, “I like to order a fresh salad to start my meal so that I’m not quite as hungry. It allows me to avoid the bread.”

(StatePoint)

Here are six foods to avoid -- some are sneaky, some are loaded with calories and sugar and some are just easy to overdo.

2. Margaritas and Daiquiris: Even a lime margarita -- without strawberry, mango or other flavors -- can be close to 300 calories with an astounding 36 grams of sugar. If you go for a second round, you’ve downed 600 calories before the appetizers even arrive. Opt for a seltzer with lime or glass of white wine instead.

3. Guacamole: Avocado is loaded with healthy fats that can help you stay full, have been shown in studies to burn off belly fat and benefit heart health. Add lycopene from the tomatoes and guacamole seems like a great choice. But serving size matters. A proper serving is just a quarter cup, which at most restaurants, gets scooped onto one or two chips. And those chips aren’t helping, either. With chips and dip together, “tableside guacamole” served at major chain restaurants can be almost 1500 total calories.

4. Caesar Salad: But it’s salad! Right? Technically, yes. But it’s covered in cheese and creamy dressing that can be up to 180 calories per serving. Croutons alone can deliver 93 calories in just a half-cup serving. Add protein, and you could be consuming almost half a day’s worth of calories. Your best bet? Stick to garden salads with vinaigrette dressing on the side.

5. Chicken Wings: Wings pack a big caloric punch for being so small. That’s because they’re more skin than meat, and most buffalo sauces have a pretty simple recipe: half melted butter, half hot sauce.

A “small” order of medium-heat wings from a top chain has 820 calories and a jaw-dropping 45 grams of fat. That’s more fat than you’ll find in four servings of butter. Split an order and make it your meal or skip the wings and get grilled tenders with dipping sauce on the side.

6. Anything “Loaded,” “Double-stuffed,” “Creamy,” “Cheesy” or “Fried”: All those terms are missing one word -- “over.” They’re overloaded, overstuffed and usually oversized. An order of “loaded” potato skins at one popular restaurant has almost 1400 calories and nearly 100 grams of fat.

Puzzle Page 3

For more healthy tips, visit palm.southbeachdiet.com.

Eating out is a favorite pastime for many. So, don’t give it up. Simply learn to navigate menus, sticking to items that keep you on track.

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ashion trends are cyclical and those in the know love it! From chunky soles to bold colors and oversized brand logos, this back-to-school season, 90s-inspired sneakers are all the rage.

Here are some tips on how to stay comfortable and on-trend this school year from Laryssa Grant, a young adult buyer for national family footwear retailer, Rack Room Shoes.

Jewel Tones, Pops of Color Fashion is a form of expression, and right now shoes are doing all the talking. Simple clothing choices paired with bold, jewel-toned shoes make getting dressed easy and fun.

Shoes to Try: Vans sneakers in red, blue, purple or yellow. Vans’ retro styles come in a variety of vibrant colors and patterns with sizes for school-aged girls and boys -- and parents, too.

Big Logos When it comes to clothing and shoe choices this school year, there’s no need for subtlety. Bigger is better. Bolder is better. Top brands are embracing this concept in their logo designs.

Shoes to try: A variety of brands such as Nike, Adidas, Fila and Converse offer styles this season that kick it up a notch with brighter and more pronounced logo choices.

Prints and Patterns

MAKE A STATEMENT: 4 BACK-TO-SCHOOL TRENDS TO TRY

In the past, mixing patterns has been taboo, but according to Grant, it’s now encouraged.

Patterned shoes are no longer treated as a statement shoe, but rather as a neutral that can be mixed and paired with any item in the closet.

Shoes to try: Converse has put a fun twist on its classic style with floral and rainbow patterns. Paired with a swing dress or jeans and a t-shirt, these styles

make even the most standard outfit unique.

Chunky Remember when mom jeans became a fashion must-have? A style better known as “chunky dad shoes” are just as hot this year. For men, women and kids of all ages, sneakers with extra thick soles take a casual look to the next level and provide comfort for even the most active little feet.

Shoes to try: Fila is nailing the chunky sole trend and has sneakers in sizes for the whole family.

For one-stop-shopping during the back-to-school season, parents can visit the Kids Club at Rack Room Shoes in stores or online at rackroomshoes.com.

“Back-to-school shopping is always an exciting time for families,” says Grant. “And this year parents can revisit the styles they loved while helping their children express their individualities.”

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FIND SOME TIME FOR YOURSELF

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5 SELF-CARE TIPS TO IMPROVE YOUR WELL-BEING

(Family Features) (Family Features) Photo courtesy of Getty Images

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etween hectic schedules, ever-growing to-do lists and caring for others, it can be easy to put self-care on the backburner. Committing to a healthy diet, getting adequate sleep, reducing stress, exercising regularly and unplugging from your devices can help keep you healthy, both mentally and physically.

Consider these self-care ideas from the sleep experts at Mattress Firm to help bolster your well-being.

Nourish Yourself While eating well may seem like an obvious self-care tip, it’s not always easy to change your eating habits or replace fast food and sweet indulgences with healthier options. However, properly nourishing your body with the right foods, like fish, leafy green vegetables and berries, can help you maintain a healthy weight, reduce your risk for diseases such as diabetes, improve your memory and reduce inflammation, among other short- and long-term benefits.

Get a Good Night’s Rest Getting a proper night’s sleep - most experts recommend 7-9 hours for the average adult - can have a positive impact on how you feel both mentally and physically. Having both the proper routine - limiting caffeine and sugar intake before bed and reducing distractions such as TV or smartphones - and the right mattress can be key to ensuring your bedroom is the sleep oasis you need for quality rest. If you need help when it comes to selecting a mattress, the experts at a retailer like Mattress Firm can help you find the right mattress based on your sleep position or aches and pains from a wide selection of mattress sizes, features and accessories that won’t break the bank.

Practice Relaxation Techniques Whether you have a few spare minutes or an entire afternoon of free time, finding a quiet place to relax and practice meditation or yoga can help you reduce stress and anxiety, become more self-aware and create a sense of calmness during even the busiest of days. Try setting up a secluded area in your home (or office) where you can concentrate on your practice and really listen to yourself.

Unplug and Unwind With 24/7 access to the internet, social media and television, it can be easy to create bad habits associated with the always-connected, smartphone-obsessed world. However, screens - and the blue light they emit - have been proven to negatively impact sleep and mental performance. Setting aside some time - aim for a couple hours in succession - each day to unplug from your devices and their distractions can lead to better sleep, productivity, emotional wellness and creativity.

Make Sure to Move While it’s important to take care of yourself mentally, taking care of your body can be just as important to provide peace of mind. Finding time each day to get in at least 30 minutes of aerobic exercise, whether it’s a full-blown workout, a walk around the neighborhood with your dog or a bike ride to a favorite destination, can boost your mood, reduce stress and anxiety, and help keep your waistline trim. Find a regimen that works for you, be it multiple short active periods or one long gym session, and make it part of your daily routine for an easy way to boost both your physical and mental well-being.

Find more tips and ideas to take care of yourself at MattressFirm.com/blog.

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