Health Life May/June Magazine

Be Familiar With the Types of Skin Cancer No Play Equals a Dull Day Healthier Alternatives to Fried Foods RECIPES

VSU Offers a New Program for Health Sciences Students Valdosta State University

March/April 2018 | FREE 1

2

Know where your brand is going.

Know how to get there.

Design • Video • Digital • Creative

dykes 888.715.4263 info@itgnext.com

115 N. Patterson St Valdosta, Ga 31601 3

4

visit

itgnext.com

5

May is HEALTHY VISION month!

6

Contents

10 11

The Mental Impacts of Stuttering

12

Prepare Your Pool for Summer

14

Get Your Life Back With Bariatric Surgery

16

No Play Equals a Dull Day

18 19 21

Make Fitness a Habit

22 24

What Diet Buddies Bring to the Table Pool Store

Avoid the Damage, Not the Outdoors Thacker Dermatology

Men's Health 101: Being Healthy Is Manly Too Glutten Free Makes a Better Me VSU Offers a New Program for Health Sciences Students Valdosta State University

28

What Exactly Is Osteoporosis?

30

Be Familiar With the Types of Skin Cancer

33

Home Gyms Are a Lifesaver

35

Interventions: The Road to a Better You

37

Shine Some Light on LED Facials

38

Summertime Tips and Tricks

41

Switch Up Your Workout Routine With Outdoor Exercise

44

Healthier Alternatives to Fried Foods

46 47

Drink a Cold Brew Like I Told You

24

To Micro-aggress Is to Macro-Oppress

7

Recipe of the Month Healthy Breakfast Egg Muffins Directions 1) Preheat the oven to 350 degrees F. Grease a muffin pan with cooking spray.

2) In a large bowl, whisk together the eggs, nonfat milk, and 1/2 teaspoon pepper. Stir in the spinach, tomatoes, and onions.

3) Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20-25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan, then use a knife to loosen the muffins from the cups.

Ingredients

visit itgnext.com

Follow us on social media!

@ healthlifemag

4) Top each muffin with sliced avocado, a dollop of salsa, and a sprinkling of cheese, then serve.

12 large eggs 1/4 cup nonfat milk 1/2 teaspoon black pepper 1 cup fresh spinach, chopped 3/4 cup cherry tomatoes, quartered 1/2 cup onions, diced Sliced avocado, for serving Salsa, for serving Crumbled cotija or feta cheese, for serving Information courtesy of justataste.com

Don’t forget to find us on Facebook and submit your favorite recipe for your chance to be featured as Recipe of the Month! @healthlifemag

If you’re in search of great stories, we have the answer.

Healthlifemagazine.com features stories from the magazine, trending topics, recipes, and much more all at your finger tips. There is even a spot to submit your ideas to us.

Letter From the Editor

Contributors

To be comfortable is to be content with going where you’ve always gone, doing what you’ve always done, and living the way you’ve always lived. That isn’t to say that comfort is bad. Comfort means knowing exactly what to expect, and in some areas of life, comfort can be exactly what you need. Certain relationships in your life should be comfortable, such as those with parents or siblings or your doctor. Certain places in your life should feel comfortable, like your home.

Comfort only becomes negative when it hinders growth. To step away from what makes you comfortable is to consciously thrust yourself into the unknown.

And that’s a scary thing. However, growth only comes in the moments you step away from comfort and try what scares you. Make yourself uncomfortable. Give new ideas, experiences, and people the chance to help you grow.

In that spirit, we here at Health Life want to share with you stories that will help you live a longer, healthier, and happier life. Our shorter articles emphasize physical health, nutrition, fitness and training, and lifestyle, and our main features deliver the genuine, personal stories of our South Georgia community.

In this issue, we speak with two Valdosta State University professors about the new Health Sciences degree program being offered by the university in the fall. Read more to learn about the benefits of the new program and to find out how VSU is expanding educational opportunities for students.

We investigate the effects of video games on physical and mental health and explore the benefits of LED facials. We give you healthier alternatives for fried foods, the best home-gym equipment to invest in, and some new outdoor workouts to try now that the weather is warming up.

We dive into Men’s Health Month and home remedies for summertime ailments. We discuss the gluten-free trend, how to interact with people who display microagressions, and how to properly stage an intervention for a loved one. That and more fill the pages of this magazine.

We’re diving deeper into all things health-related, and we’re committed to bringing you accurate information and authentic stories all based in our South Georgia region. The desire to deliver relevant, engaging content drives every change we make and every article we publish. If anything in this magazine inspires you to change for the better in some way, we’ve done our job.

Live Health Life!

Publisher Mark Dykes

May/June

2018

Editor Anna Limoges Magazine Director Anna Limoges Graphics Mandy Douthit Feature Writers Alex Dunn Hillary Griffin Bryce Ethridge Cover Photography Aaron Musgrove Aaron David Designs Feature Photography Aaron Musgrove Aaron David Designs Copy Editors Anna Limoges Alex Dunn Advertising/Marketing Mark Dykes mark@itgsportsnetwork.com Website Manager Mandy Douthit

Have questions or comments?

Give us a call at 888.715.4263 or email us at healthlifesga@gmail.com Health Life Magazine is published bi-monthly. The contents of this publication may not be reproduced in part or in full without written consent from the publisher. Dykes Media Group LLC makes no representation or warranty of any kind for accuracy of content. All advertisements are assumed by the publisher to be correct. Copyright 2018 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

ITG Next Apparel Go to itgnext.com to Get In the Game today!

Train Hard. Play Hard. Tee

Quarter Zip DriFit Polo

Love to Live In the Game Tank

Live ITG Tee

9

The Mental Impacts of

Stuttering Written by: Alex Dunn

Stuttering is a multifaceted disorder than can have a significant impact on social, emotional, and psychological issues. This is largely due to people’s reactions to those who stutter; these people may not understand that stuttering is a break in fluent speech that cannot be controlled.

According to Beth Gilbert of PsychCentral, stuttering is characterized by sound, syllable, and phrase repetitions; hesitations; fillers; and revisions in word choice.

It can also include unnatural stretching of sounds as well as blocking sounds from coming out completely. It is common for stuttering to be accompanied by facial tics and muscle tension.

Gilbert said that currently the medical community categorizes stuttering as a psychiatric disorder and that it is

believed that there is a neurological basis with a genetic component.

However, this idea is controversial among the medical community.

One thing doctors know for certain is that stuttering is not caused by emotional or psychological issues. It is also not a sign of a nervous disorder or condition from stress or low intelligence.

Even though stuttering is not a sign of low intelligence, kids who stutter often get place in special education classes, according to Pamela Mertz of StutterRockstar, even when there is no learning impairment.

Kids are also at a higher risk of bullying in school because of their different speech.

Stuttering doesn’t just affect kids, but adults as well. Employers who don’t fully understand

the condition, may make assumptions of ability and skill, according to Mertz.

The problem, Mertz said, is that stuttering is classified by the Diagnostic and Statistical Manual of Mental Disorders as a mental disorder. Having it categorized this way allows all communication disorders to be coded for insurance coverage and reimbursement purposes, which provides those who stutter with more speech therapy options that insurance will cover.

However, many in the stuttering community find this classification disturbing because it allows others to believe that they may have a psychological problem of sorts. If people, especially future employers, hear that stuttering is a mental disorder, it could limit the employment opportunities for stutterers.

Typically, if a child is over the age of 3 and has been stuttering for three to six months, according to WebMd, they should have a speech evaluation done. Finding a speech therapist who specializes in stuttering can benefit the child most; in some cases, the impediment is completely eliminated or gets much better.

Parents of stuttering children can help enormously by taking the right steps in ensuring their child is comfortable and feels they can still express themselves with their disorder. Speak calmly and slowly; do not call attention to their stuttering; never show irritation or impatience when they are speaking; and pay attention to what the child is saying, not the way they are saying it.

of children (1 in 20) ages 2 to 5 will develop some stuttering during their childhood. It may last for several weeks to several years.

10

1 of 100

children will be left with long-term stuttering.

Jaw technique:

Ask the child to open their mouth as wide as possible to open up their jaw. Have them hold that position and lift their tongue towards the roof their mouth, moving the tip of the tongue toward the back. Have child repeat four to five times without pain.

Drink form a straw:

This is an oral exercise that can help with stammering. Drinking this way demands that the tongue be in a strategic position that is important for speech.

Loud Vowel Pronouncement: More than

While some will recover by age 7 or 8,

Exercises to Reduce stuttering

70 Million people worldwide are stutterers — that's 1 in every 100. In the US, more than 3 million people stutter.

Info courtesy of dosomething.org

Ask the child to clearly and audibly pronounce each of the vowels, starting from A through E, I, O, and U. Info courtesy of spectrumspeech.ie

What Diet Buddies Bring to the Table Written by: Alex Dunn

Dieting can be one of ply schedule when to the hardest mental and work out together severphysical challenges out al times a week. Another there, and sticking to it can be to help plan meal can be even harder. Havpreps together and swap ing a "diet buddy" gives healthy recipe ideas. The you someone to share main goal should be to the journey of weight always be available to loss with, providing aceach other for any dicountability and support eting and weight loss along the way. needs.

Social support can be It also may be a good one of those positive facidea to create a “buddy tors that influences the contract,” which can help ability to lose weight and both of you set up your keep it off. All you need is short- and long-term someone that you know goals for dieting. It is not will support and motivate necessary, but it can help you to succeed. with communication and According to WebMD, getting the most out of a a good dieting buddy dieting partnership. is not always your best If your buddy system friend or partner. The doesn’t seem to be workbest diet buddies are two ing out or you feel like people who share a comyou are not getting the mon goal and know they most out of the experican count on ence, don’t Social support be afraid to one another.

So, you can can be one of call it quits. already have According those positive to WebMD, a friend who fits that catit can either factors that egory, but that you influences the be not everyone are not getability to lose has the same ting what you weight loss need from weight and goals, which your budkeep it off. is why it is so dy, or they crucial to find are asking the right buddy. too much of you. Have There are many difa heart to heart, and if ferent ways to use the that doesn’t help the sitbuddy system for dietuation, then perhaps it’s ing. One can be to simtime to move on.

11

Prepare Your Pool for Summer Written by: Alex Dunn

Summer is finally around the corner, and with it the excitement to break out the pool again. However, one of the biggest chores of this season is preparing to open up your pool.

It may not seem hard to just remove the cover, but once you see the color of your pool, you might have to consider that a little extra work is in store to getting it back in tip top shape.

Here are a few tips to getting your pool ready for the summer.

One of the things you can do that will make a big difference to the amount of time it takes to open up your pool is to have a friend help.

It can be done by yourself, but having a friend

12

can make the work load easier.

Another tip is to open up your pool early. This way it is not sweltering hot when you open up your pool, and it can help diminish the quantity of algae, which likes dark, warm places.

Once you get the pool open, your first priority is to get the filter system up and running.

Do this until your pool is clear again; then, you can start running it between 10 to 12 hours a day.

You should already have gone to the store to get everything you need, and one of those things is test strips and a kit. Test your water first to determine what chemicals it needs. If you

have a chlorine pool, shock the water to raise the chlorine levels to kill bacteria.

Another important task is to clean your winter cover before putting it away. This can ensure that it will be nice and clean when you need it again. Also, think about using a plastic container to store it in to prevent it from being eaten by bugs or other pests while in storage.

Finally, the last thing you should do is relax.

After you have prepped and cleaned your pool, it should be ready to enjoy for the summer season. Just make sure that you have checked everything off your list to ensure your pool is safe and clean to enjoy.

Bringing you over 30 years of better backyards...

We've been providing service, supplies and accessories for pools/spas and backyards for 30 years. We carry and service Dimension One Spas, the top rated hydro-therapy spa. We carry a wide range of outdoor accessories like patio/lawn furniture and grills from companies like Seaside Casual & Big Green Egg. We carry a complete line of pool and spa chemicals for any situation that might arise.

The Pool Store

The Pool Store

The Pool Store

3363 North Valdosta Rd Valdosta, GA 31602 Phone: 229-247-6440 Fax: 229-247-6450 Email: sales@thepoolstore.net

1616 Smith Avenue Thomasville, GA 31792 Phone: 229-227-1194 Fax: 229-227-1196 Email: sales@thepoolstore.net 13

Why follow a Pre-Bariatric Surgery Diet?

Help your body get accustomed to the drastic permanent change it will experience with a post-surgery diet.

Improve all surgical outcomes and recovery time.

Reduce body fat around the liver. The proper pre-surgery diet will also shrink the liver itself.

A large liver can interfere with surgery as it can come too close to the stomach, which is being operated on.

Increase protein intake, which promotes muscle and tissue repair.

Basic Pre-Surgery Diet Tips • Decrease all fatty foods.

• Decrease all sugary foods.

• Avoid alcohol.

• Avoid binge eating or over eating.

Recommended Post-Surgery Foods Clear Liquids • Water • Broth Based Soups • Flavored Water • Sugar-Free Beverages Additional Foods • Hot Cereals • Low Fat Yogurt • Sherbet • Slim Fast • Low Fat Creamed Soups

14

Get Your Life Back With Bariatric Surgery Written by: Alex Dunn Photography by: Aaron Musgrove

Sterling Center Bariat- the house or socialize with rics affords patients a sec- friends because I was so ond chance. For some, it disgusted with the way is the chance to start over; I felt and looked. At that for others, it is the chance point, I knew there was a to save their lives. Marissa lot of life ahead of me, and Phillips, a 25-year-old ac- I refused to continue letcountant from Homerville, ting my weight keep me in Georgia, is one of those such a dark place.” success stories.

Phillips chose Sterling Phillips Center “I can't even underwent Bariatrics a gastric because of begin to count sleeve prothe close the many cedure in proximiJune 2017. ty to her different diets The proceh o m e and workout dure works and all by removthe great plans that I've ing over t h i n g s attempted.” half of the she heard — Marissa Phillips stomach about it. and then “They sewing the took excelremaining sides of the lent care of me and always stomach together to cre- made me feel so comfortate a “sleeve” that allows a able throughout the entire smaller volume of food to process,” Phillips said. be ingested.

That process was much Phillips explained that quicker than Phillips origishe has always had prob- nally thought it would be. lems with her weight and It began with her first contrying to lose it. She real- sultation in late March of ized that she needed to last year, with the surgery find a solution and began performed in June. the research that led her to “I could have schedthe Sterling Center. uled the procedure earlier “I can't even begin to than I did, but I wanted to count the many different wait until after our family diets and workout plans vacation,” she said. “My that I've attempted,” she profession isn't physically said. “It wasn't until about demanding, so thankfully a year-and-a-half ago that I didn't have to be out of I really started to see my the office for a long period weight negatively affect- of time. My surgery was on ing my life. I was unhappy, a Friday, and I was back embarrassed, tired, and at work on Tuesday. That depressed. I had absolute- Tuesday and Wednesday, I ly zero self-confidence. I only worked half days just didn't even want to leave to ensure that I didn't push

myself too far.” only,” she said. “It's tough Dr. Amber Holt per- to make sure you're getformed Phillips’ surgery ting enough fluids in that and beforehand ex- first week. The second plained to Phillips in thor- week, I could move to ough detail everything full liquids/soft foods like about the procedure and yogurts and other things. the importance of the pre- On the third week, I could op process. slowly transition in normal “The pre-op process foods. The key to life postinvolved meeting with Dr. op is to maintain that low Holt and her team to go carb, high protein lifestyle. over any questions I may I try to eat my protein first, have and other informa- and then if I'm still hungry, tion on the surgery,” Phil- I have a little bit of vegetalips said. “They handled all bles.” of my insurance requirePhillips started noticment submissions. Once ing changes three weeks we received my approval after her post-op. from insurance, the Ster“I could see it physicalling Center scheduled me ly, but most importantly I to meet with a nutritionist felt so much better,” she and a psychiatrist. The last said. part of the pre-op process Now, almost 10 was all on me — the liver months after her surgery, shrinking diet. This con- Phillips has lost a total of sisted of a 96 pounds. two-week Her only low carb, regret was high protein “I could see it that she didn’t do it diet with physically, but sooner. She the last two days being most importantly s t r e s s e d how much a clear liqI felt so her life has uid diet. In changed, my opinion, much better.” physically this was the — Marissa Phillips and emotoughest tionally. part of pre“If I could give any adop.”

After surgery, Phillips vice to someone considwas kept overnight at the ering bariatric surgery, I hospital. She knew that in would tell them that you've order to be successful, it got to do this for you,” she was important for her to said. “Don't let the fear follow her diet restrictions, of what others will think as well as moving as much keep you from taking the leap for a better life.” as physically possible.

“The first week after surgery is clear liquids

After

Marissa Phillips

Before

15

No Play Equals a Dull Day Written by: Bryce Ethridge

Do you believe video games teach Increased Common Knowledge your children to be violent menaces to More often than not, video game developers add just a touch of real life to their society? Do you think that video games games. City landscapes in games like the "Watchdogs" series allow players to travel don’t allow for a positive influence on to a different city and state and experience a sliver of the culture that resides there, thus allowing them to learn a bit of trivia about that city. "Watchdogs" also gives your children? If you nodded in con- players a closer look at what our own government would look like if we were confirmation, allow me to challenge your stantly under surveillance with limited control of the internet. Games like "Detroit: Become Human" use civil rights as a main theme and show the player how people skepticism. view and treat those who are different.

Video games host a plethora of cognitive benefits to anyone that plays them, regardless of the common misconcep- Better Problem-Solving Skills tions that they influence anti-social beMost video games are filled with puzzles and problems to be solved. The "Bathaviors and desensitize kids to danger. man: Arkham" series requires players to solve riddles through either solving a puzTake your bias and throw it out the door zle or finding an answer within their surroundings, which often leads to looking at from alternative perspectives. All games involve conquering obstacles. The as you learn the truth about video games. things more obstacles you or your child gets through in a video game, the better the problem-solver is that walks away from the game.

16

Improved Concentration In order to play a game, you must be able to kick your short attention span in order to pay attention to what you’re doing. This includes concentrating on what your opponent's weakness is, finding a solution to a puzzle, or even scouring a landscape to find something rare.

Enhanced Hand-Eye Coordination To play games like "Call of Duty," "Fortnite," "Battlefield," and other shooter games, players will constantly need to look out for enemy players. This means that they will need to move their fingers and thumbs quickly to look around, aim quickly at their opponents, and defeat them all while not dying themselves.

"Call of Duty: Black Ops III"

(Xbox One, Playstation 4) — $39.99 — A semi-futuristic shooter game with three modes: story, zombies, and multiplayer — Provides better hand-eye coordination, decision-making, social skills, teamwork, and concentration

Improved Ability to Study When a player is stuck on an opponent, they must find out a way to beat them, leading to them scouring the game and even the internet to find out what equipment and techniques are needed to beat the opponent. In fighting games ("Injustice 2," "Tekken") when a player is repeatedly beat, they must study how a player uses certain characters and fight them with a character that appropriately counteracts the enemy. This character could be someone they already know or a new character they’ve never used before, which means that they must learn an entirely new move set.

Better Social Skills and Teamwork Abilities Games with multiplayer modes, like "Call of Duty" or "Assassin’s Creed Unity," require players to work in teams to finish a goal or defeat an enemy. It also allows players to meet people from around the world or even play with friends who’d be unable to hang out in person.

"Injustice 2" (Xbox One, Playstation 4) —

$37.99 — A fighter game based off of characters in DC Comics that allows you to customize their looks — Provides better decision-making, social skills, concentration, and problem-solving skills

Improved Decision-Making Skills Players have to make quick decisions or be defeated. In fighting games, they must figure out what combo to use to defeat their opponent within less than a second. They must determine which character is right for battle and figure out what needs to be sacrificed to secure a win.

Better Mental Health Video games have the added bonus of warding off the stress of a child’s or an adult’s day. With lower stress levels, Mom Junction reported that aggression may be reduced. Some video games even make the players move. Games like the "Just Dance" series allow the player to simulate a party environment and get some exercise with the game’s exercise mode.

Video games can have a huge and positive impact on anyone’s life. They allow you to live out your fantasies and dreams.

If you still have some misconceptions, try playing one. Stores like Best Buy, Wal-Mart, and Gamestop all have areas inside them where you’re able to preview playing certain games.

"Horizon Zero Dawn" (Playstation 4) —

$39.99 — An adventure game set in a future that seems more prehistoric than futuristic — Provides better problem-solving skills, decision-making, common knowledge, health, hand-eye coordination, concentration, and ability to study

"Fortnite" (Xbox One, Playstation 4) — Free or

$59.99 — A free-for-all shooter game in which the player is dropped from a plane into a cartoonish landscape where they can build and destroy buildings and fight up to 100 enemy players — Provides better decision-making, concentration, health, problem-solving skills, social skills, and hand-eye coordination.

17

Make Fitness a HABIT Written by: Hillary Griffin

Forming a habit always seems to be impossible, when in actuality it only takes an average of 21 days to form a habit.

Making fitness a habit can seem even more impossible, but just take it one day at a time, and next thing you know you’re 21 days in and loving it. You have to stop telling yourself the typical “I’ll start tomorrow,” or my favorite, “I’ll start on Monday.”

Just start now! You will definitely find yourself fighting this new lifestyle change in the beginning,

FITNESS APPS YOU NEED

These apps will assist you in forming your new fitness habit.

• MyFitnessPal • RunKeeper • PumpUp

7 Morning Habits to Change Your Life • Don't hit the snooze button • Stretch • Drink water • Eat breakfast • Play music to motivate you • Go the first part of your morning without your phone • Read something

18

but just remember perseverance is key.

Start off by writing down your fitness goals.

Whether it is to lose weight, to gain weight, to tone up, or to just become more active, write those goals down. Short term or long term, it does not matter, and leave them out where you can see them so it can be a reminder.

Next, find what motivates you and run with it. Regardless if it is a “body goals” picture, a trip you may want to take

in the future, or even if it is as simple as wanting to fit into those jeans or into that dress. Embed that motivation into your brain.

Now, the most important part of creating this habit is to make your habit a routine. Add it into your daily routine; just like you brush your teeth twice a day, make exercise something you have to do. Habits are behaviors that you repeat over and over and over again. It can even be easier if you commit to mak-

ing fitness a habit if you have someone to commit with you. Accountability partners help you to keep pushing when you want to give up. This way you have each other. It also makes exercising a little more fun.

Another way to form this habit is by doing a variety of activities you enjoy. This does not have to be your stereotypical working out, like hitting the gym. Instead, you can go for a walk, go hiking, do yoga, cycling, etc.

Make fitness fun!

Make fitness a priority that is non-negotiable. By forming this habit you are also committing to taking better care of your mind, body, and soul. It will not be easy, and you are going to have obstacles that get in your way and try to distract you, but you must keep persevering because before you know it, those 21 days are going to be up and your habit will be formed. Perseverance is the key!

Dermatology Care

Avoid the Damage, Not the Outdoors

Thacker Dermatology

Written by: Dr. Betsy Perry Thacker Photography courtesy of Dr. Betsy Perry Thacker

Spring is just around the corner in South Georgia: Azaleas are blooming, temperatures are rising, and the sun is shining. Our days are getting longer, leaving us more time to enjoy the outdoors — and get sunburned. We have long known that year-round daily application of a broad spectrum (UVA- and UVB-blocking) sunscreen and nightly topical retinoids are the two most cost-effective tools for mitigating sun-induced DNA and photodamage.

While I continue to use these products religiously, three products have caught my attention, and I now feel like there is enough research and clinical data to support recommending their use.

Betsy Perry Thacker, MD, FAAD is a board certified dermatologist and Assistant Clinical Professor of Dermatology at Florida State University College of Medicine.

Business Hours: Monday-Thursday 8 a.m. - 5p.m.

Friday 8 a.m. - Noon Address: 4233 Camelot Crossing Valdosta GA 31602 Phone: (229)469-4383 Fax: (229)469-4584 Email: thackerderm@gmail.com Facebook: facebook.com/thackerderm Instagram: thackerderm

Heliocare® is an over-the-counter oral supplement that contains leaf extracts from the Central and South American fern Polypodium leucotomas. It has been shown in both human and animal studies to decrease UV-mediated oxidative damage and has anti-inflammatory activity. Placebo controlled studies have shown that Heliocare® increases the amount of sun-exposure needed to cause a sunburn and decreases the amount of DNA damage that occurs in response to a given amount of UV-exposure. These effects are probably mediated through increased p53 expression, which functions as a tumor suppressor gene (a good thing) and inhibition of matrix metalloproteinases, which normally degrade proteins like collagen. There are no known drug interactions, and one may safely take four or more pills daily. Children may even take one pill daily, typically dissolved in a beverage. The effects last for about six hours. I take one pill each day, but on days that I’m out fishing or hitting the pool/courts/beach, I’ll take two about 30 minutes before I go outside and then two more pills about three hours later.

I am also using topical antioxidants with vitamin C, vitamin E (alpha tocopherol), and ferulic acid like SkinCeuticals CE Ferulic® or Phloretin CF®.

When applied each morning, these products increase your skin’s natural UVA/UVB protection eight-fold and help improve fine lines, firmness, and discoloration. I apply four to six drops to the back of my hand and then dab it onto a clean face, neck, and chest in a thin, uniform layer. Whatever is left on the back of my hand gets rubbed onto the back of my other hand, and presto, I’ve gotten a free hand treatment as well. At a minimum, I finish with some formulation of sunscreen with zinc oxide or titanium dioxide that has an SPF of 30 or higher. My favorites are Tizo, Thacker Dermatology Simply Sheer, and SkinCeuticals Physical Fusion UV Defense. I may not have on makeup, but you can rest assured that I have on my CE Ferulic® and sunscreen whenever you see me.

At night, prescription topical retinoids (tretinoin, adapalene, tazarotene) and defensins help repair the damage that each day brings. They help with fine lines, wrinkles, and dyspigmentation (brown spots). Defensins are naturally-occurring anti-microbial peptides that also trigger keratinocyte (skin cell) turnover and differentiation, optimizing skin barrier function. DefenAge® is a fourth generation skin care line that contains synthetic messenger peptides called Age-Repair Defensins®. Using high resolution photography, ultrasound skin thickness, skin biopsies, and UV-cameras, patients enrolled in clinical trials had visible improvement in up to 16 signs of skin aging in just six weeks. I am using these twice daily (after my HA Intensifier and before my sunscreen in the morning and after my topical retinoid/NeoCutis Biocream® mixture at night) and am loving the results.

These products do not replace sunscreens and other sun-avoidance measures such as long-sleeves, hats, and sunglasses. They are meant to supplement that protection and help fill in the gaps so that we don’t get burned or even tanned. A tan is a sign of DNA damage, and DNA damage can lead to cancer. We keep the skin that we are born with for our entire lives. Make it last.

All products mentioned can be found at Thacker Dermatology.

19

visit itgnext.com

Men's Health Month 101: Being Healthy Is Manly Too Written by: Bryce Ethridge

Men’s Health Month is used to encourage men and boys to seek out regular health screenings. Though Men’s Health Month is throughout all of June, Men’s Health Week is celebrated during the second week of June. According to Eric Moreno from Salud America, Men’s Health Week is a special awareness period conceived by Congress and passed on March 25, 1994. It’s commemorated by “Wear Blue Day,” which is held on the Friday of Men’s Health Week. This day calls people of all genders to wear blue to show support for the health and wellness of males everywhere. This year marks the 24th annual Men’s Health Month, and here’s how you can celebrate.

1. Get Tested

2. Exercise. Exercise. Exercise

3. Protect Your Mental Health

Youth may make people feel invincible, but the older a person gets, the more they realize their body isn’t as durable as they thought. According to Dr. Benjamin Wedro from MedicineNet, the top five diseases that kill men are heart disease, stroke, cancer, kidney disease, and Alzheimer’s disease.

Though these diseases require different treatments, early detection only involves one thing: a physical exam. Physical exams help determine the general status of someone’s health. It also gives people a chance to talk about any ongoing or reoccurring pains.

This helps your doctor to figure out what the issue may be in order to give you the appropriate tests. It’s important to take a physical exam at least once annually. It may just save your life.

It will hurt, but it won’t kill you. Exercise is important for the body, and if you start early, it won’t be a struggle later in life.

Exercising has many benefits such as boosting your immune system. Whitson Gordon of Lifehacker reported that exercising also helps to de-stress. This happens through the body releasing its natural stress fighters, endorphins.

Gordon also reported that exercise can energize you at the start of your day. It won’t happen immediately though. At first, exercise will tire you out, but the more you do it, the more you will feel it’s energizing after-effects.

So for males everywhere, start exercising now. Even if it hurts or you don’t feel like it, just do it. It will help you in the long run.

Men’s Health Month is not just about physical health but also about mental health. Since your mind and body are connected, the state of your mental health can also affect your body’s health.

Stress is one of the biggest factors to affect mental health. Healthline reported that stress ages your body faster through the shortening of telomeres. Telomeres are the structures at the ends of chromosomes. This leads to wrinkles, poor eyesight, and even weak muscles.

Stress also weakens your immune system and causes you to gain weight through overeating.

As a negatively added bonus, stress also puts a strain on the heart as it causes an increase in heart rate, constriction of blood vessels, and an increase in blood pressure. To combat this, take a chill pill and relax. Do something you love, talk to someone you love about your feelings, or take a vacation. Always remember this: Just because you’re stuck in a rut now doesn’t mean you’re meant to stay there.

The risk factors for STROKES AND HEART DISEASE are

Prostate cancer smoking, high blood pressure, high cholesterol, and family history. accounts for Testicular cancer accounts for only

of all cancer deaths for men.

1% of cancer deaths for men.

The average life expectancy of a man born in the US is

&

1 in 2 men will develop cancer.

21

Gluten Free Makes a Better Me Written by: Bryce Ethridge

Trying to live a healthy lifestyle as much as possible is on the minds of people all around the world. The keto diet, vegan diet, vegetarian diet, and Atkins diet are some that have shown up constantly, but one sticks out above the rest: the gluten-free diet. But what exactly is gluten, and where did this diet come from? Let’s take a look into its history below.

According to the Celiac Disease Foundation, gluten is a common name for the proteins found in grains such as wheat, rye, and barley. Gluten essentially acts like a glue and helps foods maintain their shape. It is found in foods you would expect, like cereal and breads, and in foods you wouldn’t expect, like French fries and candy.

At first, gluten went under the radar as a source of ailment to those with celiac disease, a disease where gluten causes autoimmune bodies to attack the lining of the small intestine. This leads to anemia, delayed growth, and even weight loss.

It wasn’t until World War II that people with celiac disease saw an improvement. During this time, Europeans had limited access to fruits, vegetables, and wheat. A majority of the population suffered due to this, but those with celiac disease had an improvement with their health. However, after the war, the mortality rate for those with celiac disease rose back up to its pre-war status.

The Celiac Disease Foundation reported that Dutch Pediatrician Dr. William-Karel Dicke took notice of the trend and decided to investigate. He, along with other researchers, found that one of the

22

main substances missing was wheat. In 1941, Dicke published his findings on the effects of a wheat-free diet on patients with celiac disease, which led to researchers linking gluten to celiac disease symptoms. From here, scientists stopped classifying celiac disease as a food allergy and started classifying it as an autoimmune disorder.

By the 2000s, multiple studies on the relationships gluten has with other disorders were conducted. The results revealed that gluten could potentially benefit people with chronic inflammatory conditions such as diabetes and multiple sclerosis. With this evidence coming to light, people began to see the gluten-free diet as a cureall for any affliction.

Though a gluten-free diet is more beneficial to those with celiac disease, gluten has benefits for those without it. A gluten-free diet may help with intestinal issues for people with an altered gut function, irritable bowel syndrome, and gut microbiome changes. It also helps with people who have some form of gluten sensitivity.

Medical News Today reported that symptoms of gluten sensitivity include bloating, diarrhea, headaches, fatigue, itchy skin rashes, and “brain fog.” If you feel any of these symptoms, check with your doctor to see if you have a form of gluten sensitivity. You never know.

A gluten-free diet may just save you from a lifetime of discomfort.

Crispy Apple-Oat Fritters Ingredients:

½ cup plus 2 tablespoons sugar, divided 1½ teaspoons ground cinnamon, divided Vegetable oil (for frying; about 4 cups) 1 cup gluten-free old-fashioned oats ½ cup rice flour 2 tablespoons cornstarch 1 teaspoon baking powder ¾ teaspoon kosher salt 1 large egg ½ cup (or more) club soda 2 large crisp apples, peeled, cored with an apple corer, sliced into ¼-inch-thick rings

Special Equipment:

A deep-fry thermometer

Directions:

1) Whisk half a cup of sugar and a teaspoon of cinnamon in a shallow bowl, then set it aside.

2) Take out a large pot, fill it with three inches of oil, put a thermometer in it, and heat it over medium-high heat until the thermometer reaches 375 degrees.

3) While the oil heats, put the oats in a food processor and set it to pulse until the oats become a coarse powder. Empty it into a large bowl along with the rice flour, corn starch, baking powder, salt, remaining sugar, half a teaspoon of cinnamon, egg, and club soda and whisk together.

4) If needed, add in more club soda by the tablespoon until the mixture reaches pancake batter consistency.

5) While maintaining the oil’s 375-degree temperature, dip the apple rings in the batter and fry them in the large pot. Fry for about 4 minutes or until crispy golden brown, turning them occasionally.

6) Move the finished fritters to a paper-towel-lined plate and briefly let them drain. Then, toss them in the remaining cinnamon sugar mixture.

229.469.4892 www.smallcakescupcakery.com 3209 N. Oak Street Extension Valdosta, GA 31605 23

Russ Hoff, VSU Assistant Professor; Stacey Walters, VSU Instructor; Sean Hutchison, VSU Instructor; Chuck Conner, VSU Assistant Professor 24

VSU Offers a New Program for Health Sciences Students Written by: Alex Dunn | Photography by: Aaron Musgrove

Valdosta State University is offering a new Health Sciences bachelor’s degree program for their College of Nursing and Health Sciences students starting fall 2018. Chuck Conner, the program director, and LaGary Carter, the associate dean of the school of Health Sciences, are excited to have this new program bring more educational opportunities to their students.

The program itself took about a year and a half to put together and was constructed by a mixed bag of faculty members and administrators. Right now, the college offers bachelor’s degrees in nursing, exercise physiology, and athletic training. All three programs are aimed at specific professions, and

each has separate admis- skeletal assessment, rehabilitation – that type sions requirements.

“There of thing – and so was a as far as need that VSU had learning There was a need some of to provide a the basics that VSU had to of muscuhealth sciprovide a health loskeletal ence-related deevals, we science related asgree that degree that would have sessment w o u l d cater to a lot of cater to t e c h iques a lot of different types of nthat will different students. be a part types of of the students,” — Chuck Conner c o u r s e ,” Conner Conner said.

The upcoming health said. sciences program offers To be eligible for the plenty of practical and Health Sciences degree hands-on experiences program, a student must that range between lec- be a declared Health Sciences major; have a tures and labs.

“The program is very 2.50 cumulative, overall diverse, but there’s an GPA; have a satisfactory emphasis on muscular grade, based on institu-

Clinical Education Lab in VSU's Health Sciences and Business Administration Building

PHONE: (229)333-5959 CAMPUS ADDRESS: Health Sciences and Business Administration Building 2525 N. Patterson St. Valdosta, Georgia 31698 MAILING ADDRESS: 1500 N. Patterson St. Valdosta, Georgia 31698 HOURS: Monday-Thursday 8 a.m. – 5:30 p.m.

Friday 8 a.m. – 3 p.m.

VSU's Health Sciences and Business Administration Building 25

tional policy, for all Area option for more adA-F courses; and have vanced degrees and a grade fields of of C or study. higher in “Most completof those ed Area F The Health types of courses.

Sciences program advanced “It’s more is set up to where degree of a proprograms gression a student can require process,” take as many as specific Conner five lab science prerequisaid. “It [the sites, and program] prerequisites as a most of is broken part of the degree those predown into program, so that requisites four sepaare fourrate blocks, they can get in hour lab so admisand get out in sciences,” sion for the four years and Conner program or said. “The progression have up to five Health into the proprerequisites.

Sciences gram would p ro g ra m be each fall — Chuck Conner is set up and spring. to where It’s designed to allow students to matricu- a student can take as late through the program in many as five lab science prerequisites as a part of four consecutive semesters.”

Furthermore, the the degree program, so that they can get in and curriculum is extreme- get out in four years and ly diverse and is meant have up to five prerequito offer flexibility for sites.”

Carter and Conner students who are hope that the new prolooking to use this ungram will create the opdergraduate degree portunity to serve more

Jasmine Andrews, VSU Junior ADMISSIONS DEADLINES Program

Education Lab in VSU's Health Sciences and Business Administration Building 26

Admission Cycles

Application Deadline

Health Sciences (B.S.H.S.)

Fall Semester Spring Semester

N/A

Dental Hygiene (A.A.S.)

Fall Semester

May 15

Exercise Physiology (B.S.E.P.)

Fall Semester

May 15

Exercise Physiology (M.S.)

Fall Semester

April 1 (Priority Deadline) June 1 (Final Deadline)

Nursing (B.S.N.)

Spring Semester Fall Semester

August 15 January 15

Nursing (Accelerated B.S.N.)

Summer Semester

December 15

Nursing (M.S.N.)

Fall Semester Spring Semester Summer Semester

June 15 November 15 April 15

students and remain optimistic due to the anecdotal feedback they received.

One great aspect to all the degree programs is that the faculty are primarily certified athletic trainers who have a wealth of experience in health care. One of the courses for the new Health Sciences degree program that focuses on legal and ethical issues in health care administration is taught by the health care administration faculty in the Harley Langdale Jr. College of Business Administration.

“You can see it is a program that’s unique in the sense that it’s multifaceted in what the cur-

riculum consists of but also all the background of the faculty,” Carter said. “It kind of gives students a broad view of health care in general, but it also allows them to develop certain skills.

So if they want to go to physical therapy school or to occupational therapy school or medical equipment sales or pharmaceutical sales, it’s a great degree to help them do that.”

VSU's Health Sciences and Business Administration Building

VALDOSTA STATE UNDERGRADUATE ENROLLMENT:

60% Female 40% Male

VALDOSTA STATE TOTAL ENROLLMENT:

2017-18 IN-STATE TUITION AND FEES:

Chuck Conner, VSU Assistant Professor; Sean Hutchison, VSU Instructor; Stacey Walters, VSU Instructor; Russ Hoff, VSU Assistant Professor 27

Bringing health to your home.

What Exactly Is

Osteoporosis?

Written by: Hillary Griffin

We Accept: Medicare, Medicaid, Tricare & Most Private Insurances

We Offer...

Oxygen Electric Wheelchairs CPAP/Bi-Level Sleep Therapy Nebulizers Hospital Beds Low Air Loss Therapy Canes & Walkers Rollators Manual Wheelchairs Standard & Rehabilitation Shower Chairs Tub Benches Commodes

Osteoporosis is a condition characterized by a decrease in the density of the bone, decreasing its strength and resulting in fragile bones. Osteoporosis causes your bones to become abnormally porous, which causes them to be able to be compressed like a sponge. It can last for years, or it can be lifelong. You then become a frequent victim of fractures in your bones. Those at higher risk of developing the condition those who have a thin and small body frame, are Caucasian or of Asian descent, are female, have a low calcium diet, smoke cigarettes, and excessively consuming alcohol. You also have a higher risk of having osteoporosis if the condition runs in your family.

This condition has been shown to be hard to detect and diagnosis because osteoporosis can dwell in someone without presenting any symptoms until one breaks a bone. The main and most important symptom associated with this condition is pain. The pain levels vary depending on the location of the break or fracture. In some, osteoporosis can cause considerable pain to the body; can decrease quality of life; may inhibit performing normal daily activities, such as going to work, due to the inability to carry oneself throughout a typical day; and can then lead to disability. X-rays are able to reveal osteoporosis of the bone, but the down side is that at least 30 percent of the bone has already been lost by that point, and X-rays are not accurate when indicating bone density.

Estrogen also plays a huge, important role in maintaining bone density in women. This is because estrogen is a sex hormone that promotes the activity of osteoblasts, which are cells that produce bone. After menopause, estrogen levels drop, and the loss of bone density accelerates. This is also referred to as postmenopausal osteoporosis. During the time after menopause, a woman can lose from 25 percent to 30 percent of her bone density.

There is no curable treatment for osteoporosis, but there are ways to slow it down. Get active daily, preferably five days a week for 20-30 minutes each day.

Increase your calcium and vitamin D intake significantly through the consumption of foods or supplements or through medications that aid in the prevention of bone loss and breakdown. People who live in sunny regions and lead active lives usually tend to produce more vitamin D than those who live in less temperate regions, which only means those people have to work just a little harder.

Best food for stronger bones: Spinach Broccoli Collard Greens Kelp Almonds Dried Figs Brazil Nuts Bok Choy 136 N Patterson Street Valdosta, GA 31601 Phone (229) 257-0024 www.merchanthomemedicalservices.com

Mustard Greens Kale Sesame Seeds Flaxseeds Milk Soy Milk Yogurt Cheese

Salmon Eggs Oranges Papayas Kiwis Pears Celery Cucumbers

Grilled Salmon With Tomatoes, Spinach, and Capers SERVINGS: 4 | TOTAL TIME: 25 min

Ingredients:

Directions:

Four 6-ounce salmon fillets, skin on Pepper, to taste 1 tablespoon extra-virgin olive oil 1 medium onion, chopped 2 cloves garlic, minced 1 pound plum tomatoes, chopped 3 ounces baby spinach 1 tablespoon capers, rinsed and drained 1 lemon, sliced into 4 wedges

1) Heat the oven to broil. Lightly coat a large heat-resistant baking dish with cooking spray.

2) Place salmon, flesh side up, in the baking dish, lightly season with salt and pepper, and broil without turning until salmon is cooked through, 8 to 10 minutes.

3) In a large saucepan, heat oil over medium heat.

Add onion and garlic; cook, stirring occasionally, until softened, about 7 minutes. Stir in tomatoes, spinach, and capers; cook for 2 minutes longer. Remove the pan from the heat.

4) Remove salmon from broiler and transfer to 4 serving plates. Spoon tomato mixture over salmon, squeeze lemon wedges over the top, and serve warm.

Grilled Eggplant Panini

Citrus Berry Smoothie

SERVINGS: 4 TOTAL TIME: 25 min

Ingredients:

Directions:

SERVINGS: 1

2 tablespoons reduced-fat mayonnaise

1) Preheat grill to medium-high.

2) Combine mayonnaise and basil in a small bowl.

Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.

3) Grill eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.

4) To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion, and the remaining slices of bread. Cut in half and serve warm.

Ingredients:

Directions:

1 1/4 cups fresh berries 3/4 cups low-fat plain yogurt 1/2 cups orange juice 2 tablespoons fat-free powdered milk 1 tablespoon toasted wheat germ 1 tablespoon honey 1/2 teaspoon vanilla extract

Place berries, yogurt, orange juice, powdered milk, wheat germ, honey, and vanilla in a blender and blend until smooth.

2 tablespoons fresh basil, chopped 2 tablespoons extra-virgin olive oil, divided 1 small eggplant, cut into eight 1/2-inch slices 1/2 teaspoon garlic salt 8 slices whole-grain bread 8 slices mozzarella cheese, thinly sliced 1/3 cup roasted sweet red peppers, sliced 4 slices red onion, thinly sliced

Recipes and images courtesy of everydayhealth.com

29

Be Familiar With the Types of Skin Cancer Written by: Alex Dunn

Skin cancer is one of the most common types of cancer. There are many different types of skin cancer, and understanding each one and their affects could potentially save a life. Each type affects treatment options as well as your prognosis.

The best source of information about the different types of skin cancer is a doctor. However, here is a list of the different types, as well as symptoms and identifying factors.

Basal and Squamous Cell

This type is often found in areas that are exposed to the sun, including the head, neck, and arms. Squamous cells are flat and located on the outer part of the epidermis. Basal cells are located in the lower part of the epidermis.

Melanoma Skin Protection Alternatives to Sunscreen • Certain oils can be used as sunscreen alternatives.

Sesame oil resists 30 percent of UV rays, and coconut, peanut, and olive oils block out 20 percent. These are only good for short periods in the sun, however.

• Aloe vera isn’t just good for after the sun; it can offer a limited amount of sun protection too.

• Astaxanthin is a powerful antioxidant found in algae, salmon, trout, and shrimp that has the ability to protect the skin from sun damage. This supplement will also promote healthy looking skin.

Melanoma is a less common type, but more likely to spread quickly. It starts in the melanocytes, which make a brown pigment called melanin, and can grow into melanoma. It can develop anywhere on the skin and can range in color from brown or black to even pink, tan, or white.

Merkel

This uncommon skin cancer can grow quickly and uncontrollably and can be hard to treat if it spreads beyond the

Courtesy of naturalhealthyconcepts.com

Protect the Areas You Forget To Protect the Scalp: Use a proper sun hat with a full

brim. Or you can rub sunscreen around your hair line and the parting in your hair.

To Protect the Eyes: When putting sunscreen on, don’t forget to get the eyelids too. This also goes for the hands, which can be easily skipped. You should also be wearing UV-blocking sunglasses.

will develop skin cancer by the age of 70.

skin. Because of this, it is known as one of the most dangerous types; if it is not caught early, it is more likely to spread to other parts of the body.

Lymphoma

This cancer starts in the white blood cells, which are a part of the immune system. These cells are called lymphocytes and are in the lymph nodes. It is a skin lymphoma when it starts in the skin, but is not if it starts in the lymph nodes or other tissues.

Kaposi Sarcoma

This usually appears as tumors on the skin and can start from cells that line the lymph nodes or blood vessels. Lesions on the skin from cells of KS can be purple, red, or brown. These usually do not cause any pain, but any lesions in the lungs, liver, or digestive tract could be painful and even life threatening.

One person dies of melanoma every

.

Actinic keratosis is the most common pre-cancer; it affects more than

Courtesy of drbaileyskincare.com

30

Info courtesy of skincancer.org

The annual cost of treating skin cancers in the U.S. is estimated at

On average, a person's risk for melanoma

$8.1 BILLION.

.

DOUBLES if he or she has had more than five sunburns.

More people are diagnosed with skin cancer each year in the U.S. than all other cancers combined.

It’s time to care...

consider a career in healthcare

Wiregrass offers 12 programs in the health care field. Wiregrass’s accredited Associate Degree in Nursing (RN) program is ranked 4th in the state out of 51 RN programs.

Follow us at:

wiregrass.edu An Equal Opportunity Institution A Unit of the Technical College System of Georgia

Fall SemeSter StartS auguSt 15

ENROLL TODAY!

We’re diving even deeper into all things health related.

With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

For more information contact our main office at 229-469-7373 or email us at healthlifesga@gmail.com

32

healthlifemagazine.com/subscribe

Amazon Gear to Start Working Out At Home ON

Ab Machine Wheel Roller $16.97

Home gyms are a lifesaver Written by: Bryce Ethridge

Balance Disk $11.99

Thirty-dollar monthly memberships at your local gym franchise appear to be the norm in most cities, but if you have a garage, basement, or even just a large space in your home, invest in a home gym. Sure, the equipment can be expensive, but in the long run, it will be less expensive than a monthly gym membership. Plus, a home gym gives you more personal benefits than your average gym. Below, we’ll take a look at four benefits your local gym franchise can’t give you.

1. Convenience Instead of driving 15-30 minutes in morning traffic to a franchise gym, a home gym gives you the option to roll out of bed, get dressed, and then walk over to your set-up. It saves on gas, and you don’t have to wait for someone to get off a certain machine before you use it. As a bonus, you won’t have to rush out of the house just to keep up a schedule, especially if you have to go to work right after. Instead of having to factor in the time to drive to and from a gym, you can replace that with time to eat calmly rather than scarfing everything down. Showers can be longer and more comforting, and if you have children, you’ll have time to see them off to school.

2. Privacy Some people who come to the gym go early so they won’t have to worry about people watching them. In a home gym, there will be no worries of someone watching you — unless you recently watched a scary movie — or hearing someone grunt while exercising.

No one will be there to spot you unless it’s a partner you appointed yourself. With no anxiety to worry about and someone you trust behind you, working out to your fullest extent is no problem.

3. Money-Saver A quality home gym can cost up to $600 or more, according to Simon Gould from Fitness Giant. Gym memberships add up over time, while home gyms end up being paid off within at least six months. Some home gym equipment comes with lifetime home warranties, which could be a potential lifesaver for your wallet.

4. Freedom of environmental control Most local gyms are strict with their rules. All shirts must have sleeves, always bring a towel, and no deadlifts are just some of the average rules that local and franchise gyms impose. In a home gym, there are no rules. Exercise whatever you want to your heart’s content. You want your air conditioning turned up because you get too hot when you work out? You can do it. You want to be shirtless while you work out? You can do that. You want to play loud music?

Go on ahead. On the downside, you’ll have to clean your equipment by yourself, but at least you’ll know it’s clean.

Conclusion So if you’ve liked what you’ve read and you’re tired of that morning or evening commute, maybe a home gym is right for you.

Bodyweight Exercise Poster $19.99

Power Press Push-Up Training System $49.95

Yes4All Adjustable Dumbbells $35.99 - $199.99 33

June is

PTS D awareness month 34

Interventions: The Road to a Better You Written by: Hillary Griffin

An intervention is the process or action of intervening to improve a situation. It is a combination of program elements or strategies designed to produce behavior changes or improve the health status of an individual. They can sway someone to seek help for alcoholism, drug abuse, compulsive eating, over spending, and a plethora of other addictions.

Interventions are usually performed by people who are closest to the individual, like family and friends, an intervention/addiction professional, and in some specific situations even the pastor of their church. The intervention is performed to confront the individual about the consequences of their addiction and the effects that it has had on them, those surrounding them, and those who love them dearly. It is executed in hopes that the individual will accept treatment.

There is a right and wrong way to perform an intervention. Here are seven steps to properly and safely implement an intervention: 1. Make a plan.

2. Gather information.

3. Form the intervention team.

4. Decide on specific consequences.

5. Make notes on what to say.

6. Hold the intervention meeting.

7. Follow up.

If it is not executed correctly, the intervention can backfire and worsen the situation. The individual will in most cases retreat and isolate themselves from everyone because they now know that the people closest to them are viewing them in a manner that they believe is judgmentmental rather than with love and concern.

To avoid an improper intervention, it could be beneficial to have an intervention or addiction professional present. They are able to take into account your loved one’s particular situation, and they are able to suggest the best approach to avoid confrontation of any sort. They will help you stay on track if your loved one has a history of mental illness, a history of violence, has shown suicidal behaviors, and may be taking mood-altering substances. The intervention professional can also help you to stray away from labeling your loved one as an “alcoholic,” “addict,” or other terms that may be deemed offensive to the individual.

You do not want your loved one to feel as though they are being attacked. Too many people on the intervention team can also be very overwhelming for the individual, so try to keep the team to a small number of people. All members of the intervention team need to always remain calm and level headed. The intervention can stir up many emotions within you and the loved ones, but try to remain calm so all points can be clearly presented.

of all drug and alcohol interventions will succeed upon the conclusion of the meeting when an intervention specialist is leading the process.

of families will make the decision to move forward in allowing a professional

INTERVENTION SPECIALIST

to conduct this often delicate process.

of the addicts and alcoholics that have been intervened upon within the last decade were reported to have been in complete denial about their addiction.

people in the United States who are over the AGE OF 12 abuse alcohol and various other different types of prescription and illicit drugs.

OVER 40% of the adult population in the United States reported to have at least one addict among their immediate family members; this translates into well over 75 MILLION PEOPLE. of car accidents in the United States are related to individuals who have abused drugs or alcohol.

Courtesy of interventionspecialists.com

35

HL

Medical Guide Your Direct Primary Care Doctor.

Providing the highest quality care for over 60 years.

VOTED

VOTED

Best Overall Business

Best Dentist of 2017!

of 2015 & 2016!

Vera Garcia, MD Alberto Garcia, MD 4370 Kings Way, Suite B Valdosta, GA 31602|229-506-5559 www.valdostahealthcareclub.com

Complete Women’s Care 220 Northside Drive Valdosta, GA 31602

Phone: (229) 241-2800 Email: obgyn@southernobgyn.com

Introducing a

Comprehensive Approach

to Senior Mental Health & Wellness

(229) 896-8100

706 N. Parrish Avenue • Adel, GA 31620 HAVE YOU HEARD ABOUT ORBERA? USING THE ORBERA BALLOON, DR. MELTON HAS LOST OVER 35 LBS.

CONTACT US TO RESERVE YOUR SPOT Brittany Wyche at 229.269.9418 or

brittany@itgsportsnetwork.com

Shannon Price, M.D. Bishara Baddour, M.D. Rana Khalek, M.D. Obstetrics and Gynecology Now accepting new patients.

Call 229-391-4130 for an appointment 39 Kent Road, Suite 1, Tifton www.affinitywomen.com

KEEPING YOU AT YOUR BEST.

Ben Hogan M.D. (229) 333-0616

www.benhoganmd.com

MEDICAL GUIDE 229-502-9725 | WWW.COLQUITTREGIONAL.COM

Proud to serve as Team Physician for the Valdosta Wildcats and the VSU Blazers

Kevin J. Collins, MD Board Certified In Orthopedic Surgery and Sports Medicine

229-333-9736 | 1-800-331-2910 www.hughston.com

Alfred E. Aguero, DMD 229-890-3553 | WWW.VEREENCENTER.COM

4 Magnolia Court Moultrie, GA 31768

Phone: 229-985-6499 Fax: 229-985-6936

Shine Some Light on LED Facials Written by: Alex Dunn

Typically, when someone thinks of a facial, the first thing that comes to mind is peels, gels, and pricking. Now, there is a new form of skin treatment known as an LED facial. An LED facial, also known as Color Light Therapy, is a skin treatment that uses four clinically proven wavelengths of non-UV rays.

The intended result is to boost collagen and treat stubborn acne.

According to Grace Gavilanes of InStyle, the process of an LED facial is similar to a regular one, with just a few more lights. First, the esthetician performing the facial must check the skin for sun damage. Then, they steam the face to open up the pores and wipe away any remnants of makeup and oil from the face.

After the face is prepped, that’s where the fun begins. The esthetician will bring out the beige machine, which is placed over the head and emits four different LED lights. Each light has a different wavelength and function for the skin.

Here are the four different lights that are used for the skin treatment:

Infrared — This is used to accelerate skin recovery and regeneration.

Amber — This colored light helps build new collagen and elastin in the skin.

Blue — This one help to eliminate acne-causing bacteria that can plague the skin on the face.

Red — This light helps to reduce inflammation and promote circulation for an overall improve-

ment in complexion.

Each light is turned on over the skin for a few minutes, giving it enough time to correct and clear the skin with its added benefits. The esthetician will usually extract whiteheads and blackheads before and after the treatment and finishes it off with a soothing mask to add hydration back into the skin. Most facials will end with a layer of moisturizer to ensure that the patient is leaving with healthy skin that feels good.

While it may not work for everyone, Gavilanes noticed a big difference after two days of her treatment. She said that the facial reminded her of sunbathing and left her complexion looking smoother and clearer.

Prices may vary, but a ball park figure is about

$195 for 50 minutes and $125 for 30. So deciding to do this extravagant facial should be well thought out. However, the one-time experience seemed to be enough for Gavilanes, even though she did admit that if she could afford it she would go back.

If you want to try out a different kind of facial that will leave your skin glowing, then the LED treatment may be for you. Remember to do as much research as you can on it before you actually decide to get it done. It can be one of the experiences that changes your perspective on your skin forever.

Spa Versus AtHome Treatments: FACIALS: Home all the way. Facials can be pretty expensive, usually ranging around $75, and most cannot afford them every month. There are a variety of products you can buy for $10 at the department store, as well as making your own face mask for a lower cost.

WAXING: While there are at-home products to buy, this should probably be left to the professionals.

There are a variety of problems that could arise from doing it at home like spilled wax, burnt skin, swollen hair follicles, and more. A professional ensures a safe and satisfying result.

MANI/PEDI: Unless you want an intricate design you know you can’t do at home, painting your nails yourself will save a lot of money. The products you need are less expensive at the department store, about $10-$15 that lasts several uses, whereas professionals can be $20-$40 per session.

Info courtesy of sheknows.com

Daily Skin Care Routine

Morning Cleanser Toner Moisturizer SPF

Night Remove Make-up Cleanser Eye Cream Moisturizer 37

Summertime is one of the best times of the year, but it is also the time of year where we seem to get sick unexpectedly. Sickness can pop up left and right, and we don’t know why. A few summer ailments that we tend to always get are the common cold, which has a tendency to be worse than during any other season; food poisoning, which has an increase in cases because warm weather encourages bacteria to multiply; and heat rash, which is caused when sweat ducts become blocked and swell up. Heat rash occurs on areas of the body that are covered with clothing. Heat strokes and sunburns are also common summertime ailments.

Now, how do you get rid of these ailments so that you can enjoy your summer uninterrupted? I have some home remedies that will kick those ailments and get you back to enjoying yourself.

Summer Cold:

TIPS:

Use saline spray, which is a mixture that is meant to rinse out your nasal passages.

Mix 1 tablespoon apple cider vinegar with 8 ounces of water and drink to cleanse your body internally.

Vitamin C tablets are a great way for you to prevent sickness and to also aid in healing.

Food Poisoning: Sip on water to keep your body hydrated. The water will help flush out the toxins that are causing you to be sick.

Heat Rash: Avoid situations that can lead you to sweat excessively; avoid strenuous exercise when it is hot; use air conditioning, fans, and cool showers to bathe if possible; dry skin thoroughly; and make sure to wear lightweight, loose clothing.

Heat Strokes: Recognize the symptoms, stop the activity, and move to a cooler environment. Make sure to rehydrate the body with plenty of water or a drink with electrolytes such as Gatorade or Powerade.

Sunburns: Place a cool compress on the sunburn, take a cool shower or bath, use lotions that contain aloe vera to soothe and moisturize the skin, and hydrate the body with lots of water.

Summertime Tips & Tricks Written by: Hillary Griffin

38

These are just a few of the many ailments that we tend to come in contact with during the summer. It is important that we are continuously hydrating our bodies during strenuous exercise or sports. Drink athletic drinks to hydrate your body and to replace electrolytes that are lost. However, it is not good to continue to drink those sports drink if you are not being active.

Keep water near at all times.

SUMMERTIME ITCH:

Courtesy of thehomesteadsurvival.com

Ingredients:

Directions:

2 teaspoons Bentonite clay 2 teaspoons baking soda 2 teaspoons fractionated coconut oil 1 teaspoon sea salt 3 drops lemon essential oil 3 drops lavender essential oil 3 drops peppermint essential oil

This recipe includes bentonite clay, which reacts with any type of metal and becomes less effective easily. Hence, take a glass or highgrade plastic bowl for preparing the mixture. You’ll also need a spoon for blending all ingredients together. Make sure that it is also not made of metal.

1) Put the clay, baking soda, sea salt, and fractionated coconut oil in bowl. Stir until smooth, getting rid of all lumps.

2) Once the consistency of the mixture becomes medium (neither too thick nor too thin) and the texture becomes smooth and silky, add lemon, lavender, and peppermint essential oils to it.

3) Stir again for a final mix, and your DIY anti-itch cream is ready!

*All essential oils must be of therapeutic grade.

INSECT PROBLEMS:

Courtesy of flavourandsavour.com

Directions:

Directions:

Use 8-ounce Mason jars.

Slice some fresh lemons and limes, pick some fresh rosemary, and select some essential oils.

Begin with a slice or two of lemon or lime in the bottom of the jar, add the rosemary, fill with water, add the essential oils, then top with an extra slice or two of the citrus fruit.

Finish up by adding a floating candle on top.

Light before your guests arrive to help ward off insects and add a magical touch to your table setting.

Fill ice cube tray with aloe gel and freeze. Once frozen, you can leave in tray or remove cubes and store in a plastic bag in the freezer. Rub on sunburn as needed.

Ingredients:

Directions:

2 ounces witch hazel 2 ounces distilled water 10 drops of geranium 15 drops lavender 5 drops patchouli 10 drops lemongrass 10 drops citronella

1) Add ingredients to a 4- or 5-ounce spray bottle.

2) Shake well before each use.

3) Spray on clothes and exposed skin as often as needed.

Tips for using

SUNBURN:

1) Oils and water don’t mix, so be sure to shake the bug spray before you use it 2) Avoid spraying on face 3) Avoid touching eyes and mouth if you have bug spray on your fingers 4) For young kids under 2, spray onto their clothes (and not on their skin).

Courtesy of familyfreshmeals.com

Directions: Boil some green tea without sugar in a pot and sieve it.

Let it cool down for some time and then store it in the fridge.

Spray or apply with cotton wool this cold tea on the affected area. You will instantly begin to feel better.

If your eye lids are burned, then placing cold eye bags on eyes will also help.

Courtesy of oneessentialcommunity.com

39

May 31, 2018 40

Switch Up Your Workout Routine With Outdoor Exercise Written by: Alex Dunn

When the sun starts shining and begins to warm up the days, it can be more tempting to perform your exercises outside instead of indoors. The heat and change of scenery can impact your workout routine in a variety of ways.

Here are the pros and cons to working out outdoors.

Pros:

Cons:

You constantly have a breath of fresh air at your disposal.

There is a risk of sunburn and bites from bugs.

You can switch up the places you work out at to promote inspiration and fight off boredom.

Because the temperature can be inconsistent outdoors, you will have to worry about the appropriate clothing to wear.

Bring your furry friend along to give them some fresh air and give you a nice companion.

There is a risk of getting lost and overheating if you are outside for too long.

Working out on different terrains can help strengthen your body more effectively.

If you get injured, help may not be close by if you are out in the wilderness.

Most of these exercises are free, like running, hiking, and swimming.

There is a risk of being approached by sketchy strangers and aggressive pets.

You have more of a variety in the types of exercise you can do.

You get a free dose of vitamin D when you are outside; just remember to wear sunscreen.

It may not be the best option for you if you have severe allergies.

If the weather changes, it may not permit you to work out outside that day.

41

Now that you know the benefits and faults to working out outdoors, here are some areas that can be perfect for your exercises.

Playgrounds: Although it may seem like the jungle gym is just for kids, you can actually use a lot of the playground area to perform exercise. You can use the monkey bars, steps, and even do bench presses at the picnic tables.

Beach: Nice sandy beaches can provide great resistance training. The loose sand gives a good challenge to the average walker/runner. Try alternating running and walking for different resistance. Plus, you can enjoy the view while you exercise.

Parks: A lot of parks have hiking trails that are free to use. You can go with a friend or your dog. Because trails can be so different, you will have a variety of endurance and strength training from the downhill and uphill challenges.

So, if that fresh air is calling your name on a bright and sunny day, don’t hesitate.

Working out outside is a free and healthy way to get your blood pumping and muscles working. Just remember to be careful of any outdoor factors that could negatively impact your workout experience and have fun.

42

Try These Outdoor Workouts

Stand-up Paddle Boarding: This requires the use of your whole body to stay balanced and in control. It tones your legs, core, and arms. The best part is that it doesn’t seem like a workout because you’re also having fun.

Butt-Busting Track Workout LAP 1

LAP 4

Jog a lap to warm up LAP 2 Long Sides: Power Skip Short Ends: Walking Lunges LAP 3 Walk or run a lap Outdoor Cardio: Bring a towel outside and work with what you have. You can do a variety of long jumps (jump the length of your towel and repeat), squats, pushups, burpees, and mountain climbers.

Long Side: Butt Kicks Short End: Side Shuffle (R) Long Side: Butt Kicks Short End: Side Shuffle (L) LAP 5

LAP 7 Jog a lap to warm up LAP 8 Long Sides: Sprint Short Ends: Walk

Walk or run a lap LAP 6 Long Side: Karaoke (R) Short End: High Knees Long Side: Karaoke (L) Short End: High Knees

(L) - Lead with Left Foot (R) - Lead with Right Foot

Park Bench Workout

Fitness Trail: Map out your route, in a park or other, and choose five to 10 workouts you can do during.

While running or walking, stop and do your selected workouts (squats, push-ups, burpees, etc.).

Trial Running: The texture and uneven terrain helps your body work harder with each step. This is a more intense and effective workout that can get your blood pumping if you are out in the heat. Plus, it offers a more interesting view while you’re exercising.

15

Bench Lunges With a Twist (each side)

20

Side Push 'N' Holds (each side)

20

Push Ups

20

Chair Dips

10

Plank With Knee to Elbow

20

Mountain Climbers

10

Side Plank Stars (each side) 43

Healthier Alternatives to Fried Foods Written by: Alex Dunn

We all know that fried foods are not the healthiest options out there, but the problem is that they taste so good that we forget the health negatives. Fried foods are high in fat, calories, and salt, which contribute to health problems like Type 2 diabetes and heart disease.

Grilled Chicken Versus Fried:

Even though fried chicken is delicious and easy, it has a lot of unhealthy carbs and calories due to the amount of oil used to fry it. Grilling is an easy alternative that still leaves your chicken tasting rich and smoky. Topped with sautéed or caramelized veggies can also give it that extra boost of flavor.

Roasted Sweet Potato Fries Versus French Fries:

Roasting is one of the easiest and most fool-proof ways to create something delicious in the oven. Sweet potatos are a sweeter and healthier alternative to fatty fries. Take a large sweet potato, cut into sticks, season with light oil and spices, and then pop them into the oven. It creates a tender inside with a crispy outside.

Baked Mozzarella Sticks Versus Fried:

These are a pretty popular finger food, except for the vat of oil they are stuck into until crispy and gooey. Baking them instead, while also using healthier ingredients, makes for a healthier option. Just use some part-skim mozzarella, coat with seasoned breadcrumbs, and place in the oven.

Baked Onion Rings Versus Fried:

Avoid the greasy mess with using low fat ingredients and baking these in the oven for a delicious and crunchy treat. All you need is to use low fat buttermilk and a mixture of panko and bread crumbs to coat. The only oil you will need is a non-stick spray to coat the pan.

44

The problem is that fired food just tastes so good, and not many people would happily substitute them for a healthier meal that they don’t want to eat. Here are some alternatives that still taste great and are easy to make.

Fried Fish Versus Pan Sear:

Fried fish is a classic low-country dish, but pan searing it instead offers a lot more. All you need is a pan with light oil, and you can use the fish of your choice. Season with your choice of herbs and spices and place on the hot pan. You will only need to cook them for a few minutes on each side, making for a fast and easy alternative.

Corn Dogs-bake:

Replace thick batter with whole wheat dough instead. It won’t have the same texture as a typical fried corndog, but it takes away the fat from the outer layer. Season well and place in the oven for a crispy treat.

Fried Green Tomatoes-bake:

For this baked alternative, all you need is low fat buttermilk and panko bread crumbs for a healthier and crunchier recipe. The only oil you will be using is to coat the pan.

Eggplant Fries Ingredients:

Directions:

2 large eggplants 2 Eggs Water Breadcrumbs Flour Salt and Pepper

1) Preheat oven to 375 degrees.

2) Have 3 two-inch pans ready for coating mixture.

Crack 2 eggs into first pan and add water; beat until mixed. Place flour in the second pan; season with salt and pepper. Combine breadcrumbs and panko in the last pan.

3) Wash and cut the eggplant into long sticks. Take a large, 1-inch rimmed pan, spray with non-stick spray, and set aside. Have your eggplant sticks and 3 pans of egg, flour, and breadcrumbs set before you.

4) Place eggplant fries in egg mixture until well coated, then coat with the flour and then the breadcrumbs and panko. Place on the 1-inch rimmed pan that is set aside. Repeat with remaining eggplant fries until all are coated and placed on the pan.

5) Place in oven for 20-30 minutes, flipping them after 15 minutes, or until golden brown.

For the Sauce: Mayonnaise Green onion Hot Sauce

Combine mayo, chopped green onion, and hot sauce. Mix until preferred taste is met.

Oven-Baked Fried Green Tomatoes Ingredients:

Directions:

4 medium green tomatoes, sliced about 1/4-inch thick 1 tablespoon extra-virgin olive oil 1/2 cup panko breadcrumbs 1/2 cup cornmeal 1/2 cup parmesan cheese, freshly grated 1/4 teaspoon black pepper 1/2 teaspoon kosher or sea salt 1 teaspoon paprika 1/8 teaspoon cayenne pepper 2 eggs, beaten

1) Preheat oven to 325 degrees.

2) Line a baking sheet with foil and place a cooking rack on top.

3) Mix olive oil with panko in a bowl. Add cornmeal, parmesan, salt, pepper, paprika, and cayenne, stirring well to combine, and spread mixture in an even layer on a plate.

4) Dip tomato slices in eggs, letting any excess mixture drip back into the bowl, then press into the breading mixture on both sides to coat and carefully lay on the baking sheet. Repeat with all slices.

5) Bake for 20 minutes, turn over, and bake an additional 20-25 minutes, or until crisp and golden.

6) Enjoy hot and crispy!

Courtesy of skinnyms.com

Garlic Cheese Bombs Ingredients:

Directions:

1 tube of biscuits 3 ounces mozzarella cheese in brick 1/4 cup salted butter, melted 2 teaspoons dry ranch seasoning mix 2 teaspoons garlic powder or 3 teaspoons minced garlic

1) Preheat oven to 400 degrees F. 2) Line a baking sheet with silicone baking mat or parchment paper. Set aside.

3) Cube cheese into 3/4-inch pieces.

4) Open biscuits and place on cutting board.

5) Place 1 piece of mozzarella cheese in the middle of each biscuit. Pinch seams to close the cheese inside and form rolls.

6) Place rolls on baking sheet, spacing them about 2 inches apart.

7) Mix melted butter with garlic and Ranch seasoning. Brush rolls with butter.

8) Bake cheese bombs for 13 to 15 minutes or until golden brown on top.

9) When done, brush rolls with remaining butter and let cool for 5 minutes.

Serve warm with a side or marinara sauce for dipping.

Courtesy of crunchycreamysweet.com

45

Drink a Cold Brew Like I Told You Written by: Bryce Ethridge

Spring is coming up, and soon it’ll be too warm to pick up a hot cup of Joe from your favorite coffee shop. Before you start freaking out, there is a solution: cold-brewed coffee.

Though it’s not a new process, cold-brewed coffee is rather obscure in comparison to hot coffee. Only within the past three years or so has it became popular, but what exactly is it?

Cold-brewed coffee should not be mistaken for iced coffee. Iced coffee is brewed regularly and poured over a glass of ice. Cold-brewed coffee uses room-temperature or cold water and needs a minimum of 12 hours to brew — 24 hours if you want it brewed to perfection. In this process, the coffee brew is never exposed to heat. After the brewing process, you’ll basically be drinking day-old coffee, but this coffee comes with some added benefits that regular coffee doesn’t.

Cold-brewed coffee always comes out with less acidity than coffee made using the average brewing process. This only occurs because the brewing process is set at a lower temperature and isn’t able to extract the acidic substances inside coffee beans.

Cold-brewed coffee is also a greater source of antioxidants. As is, coffee beans contain loads of antioxidants, which are sensitive to heat. The higher the temperature, the more antioxidants coffee loses. Therefore, if you cold-brew your coffee, you won’t lose so many antioxidants.

On the down-side, cold-brewed coffee is not for the impatient or for a morning rush. Anyone who makes this will have to wait until the next day to drink it. If you would like to drink a cup of cold-brewed coffee, here’s what you should do: Start the process as soon as you get home, then walk away, sleep, wake up in the morning, and drink. It may be a long process, but at least it’s something that you can pour and go by the time morning comes. The only other down-side is the flat taste. Because the brewing process forces you to leave the coffee exposed to the air, the coffee is allowed to oxidize, which can make it go bitter and flat.

46

To Micro-aggress Is to Macro-Oppress Written by: Bryce Ethridge

Microaggressions are statements, actions, or incidents regarded as an instance of indirect, subtle, or unintentional discrimination against members of a marginalized group such as a racial or ethnic minority. In other words, microaggressions occur when people unknowingly acknowledge stereotypes. For example, asking someone of a different race “Where are you really from?” or “What are you?” may seem innocent, but it’s not. To the questioner, it appears that they are asking what the minority's ancestral history may be, but to the answerer, this question implies that they aren’t really from America. Microaggressions are insulting and can quickly turn a calm situation into one that provokes violence. In order to handle them effectively, take some of the tips below into consideration.

Stay calm and assess the situation.

Breathe and think. Moving to immediately fight the microaggressor or yelling at them can make you seem like the assailant. This is not to say that you should walk away from the situation either. Both of those options have the potential to hurt you and possibly someone in the future. When hearing a microaggression, confront the speaker of it calmly but assertively. Find out why this occurred.

Learn to educate.

Do not shut them down. Aim to educate them on why what they said was insulting. It will help them watch what they say and leave you with a good feeling that you’ve helped not only them but other people they will encounter from that same situation. It also helps to disempower microaggressors everywhere. This takes the power back by essentially taking away one of their soldiers in battle.

Clarification is key.

Microaggressions are more often than not unintentional and are usually a product of a person’s upbringing. Ask them to clarify the meaning of what they said.

They may just want to ask you about your past, or they may have been so nervous that they may not have asked their question correctly.

Find what works for you.

Following the suggested tips may not be the most effective for everyone, but use them and customize them. If you need to do your own thing in dealing with microaggressions, do so, but never rage against the machine. This is a battle of strategy, not fists. The power of microaggressions can only be taken away through the education of those who micro-aggress.

For those who micro-aggress, don’t let a potential friend become an enemy just because you want to know their ancestral history.

Most Common Racial Microaggressions To a black female:

To a Hispanic person:

To a black male:

To an Asian person:

To a black person:

You’re cute for a dark-skinned girl.

You don’t speak Spanish?

You don’t act like other black people.

So . . .you’re Chinese right?

Why do you sound White?

47

48