Health Life January/February 2019

Rewriting New Year's Resolutions

Rising Above Hardships ADAM SETSER

All About Technique: A Local Non-Profit Teaching the Techniques of Football

SURGICAL TECHNOLOGY: The Backbone of Surgery Wiregrass Technical College

January/February 2019 | FREE1

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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

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Letter From the Editor 2019 is finally here. Once a new year begins, we typically turn to making resolutions of things that we want to change about ourselves. We make the same resolutions year after year, whether it may be to try a new diet, exercise more frequently, or save more money. All these are great goals to have! However, what was the last New Year's resolution you kept throughout the year?

I'm not saying you should not have goals and expectations for the upcoming year, but maybe take a new approach.

What if your resolution was to volunteer more, have an annual checkup, or run a 5K race? You may actually meet your goal if you enjoy what you are doing or find some kind of value in it other than trying to change yourself. In this issue we explore new options for resolutions that will keep you happy and healthy in the New Year.

Wiregrass Technical College has many opportunities for students to learn, grow, and help others. We look at their surgical technology program and its benefits for hospitals and private practices.

We also talk to Adam Setser of Valdosta, Georgia. The financial advisor, cyclist, and blogger was forced into seeking serious medical attention while in college. After being diagnosed with Lyme disease, Adam rose above the challenges that he faced.

There is technique in everything we do as humans. You learn and study to get better to meet your goals. This includes football. Dominique Moses is on a mission to help youth improve their football motor skills and overall football IQ. Technique Athletics provides kids with a safe environment to practice and compete so they can grow in the sport. They also have an Academic Success program that helps students become inspired to learn inside of the classroom.

Our resolution for Health Life this year is to share more stories to help inspire you to live a healthier and happier life.

Jan/Feb

Contents

2019

8

Starting the Journey Once More

9

Discover the Re”Va”lution

10

4 Common Pool Myths Exposed

12

Greenwood Knows the Cost to Be Healthy

14

Prioritize Non-Romantic Relationships

15

Check Your Thyroid

16

Making the "New Year, New Me" Goal a Reality

18

Rising Above Hardships

24

Surgical Technology: The Backbone of Surgery

Thacker Dermatology

Pool Store

Adam Setser

Wiregrass Technical College

28

Start Early and Make It Fun

30

All About Technique:

35

Redefining Success

36

Control You Diet, Control Your Blood Pressure

41

Rewriting Resolutions

A Local Non-Profit Teaching the Techniques of Football

Live Health Life!

Contributors Publisher Mark Dykes

Magazine Director Anna Limoges

Feature Writers Alex Dunn Dominic Ligon Julie Jernigan Kaylee Kopke Justin Chandler Betsy Perry Backe, MD

Graphics Mandy Douthit

Feature Photography: Eric Vinson

Editor Anna Limoges

Copy Editor Anna Limoges Advertising/ Marketing Mark Dykes mark@itgnext.com Website Manager Mandy Douthit

Have questions or comments?

Give us a call at 888.715.4263 or email us at healthlife@itgnext.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.

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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.

JANUARY is National Blood Donor Month.

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Starting the Journey Once More

Written by: Kaylee Kopke

Beginner Circuit Workout at home or at the gym 20 bodyweight squats

10 push-ups

20 side lunges – 10 each leg

15-second plank

30 jumping jacks

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Information courtesy of www.nerdfitness.com

Having to start something all over again after leaving it for some time is never an easy task. In fact, it could be one of the hardest things to do. It seems as if it is impossible

to find the motivation and the spark to get back into the gym to achieve the goals that you had set for yourself so long ago. Not only that, but life gets busy, sometimes to the point you stop trying to make time to work out or go to the gym. Little do people know that even if life gets in the way or you have lost the spark to reach your fitness goals, there is still time to rectify it.

Home gyms are becoming more and more common these days. You do not have to go to the gym to get a good workout in. There are various ways you can convert your garage or your living room into your workout area. Now you all might be thinking, "How will I be able to buy all the gym equipment that a regular gym has?" Many brands out there have an array of equipment that have multi-use purposes. If the thought of buying machines like that scares you because they are either too expensive or you just simply do not have the space, there is still a way that you can also work out. Buying resistances bands and a pair of dumbbells will get you farther than you ever realized in terms of fitness. There are a variety of movements like dumbbell squats, glute bridges, and shoulder press that you can do with these tools to get back in the game.

If you enjoy working out with others or you need a motivating presence to keep you accountable, then why not get your family in on this lifestyle? Go for a walk

with your kids or go on a weekend bike ride with your partner. You can be active and make memories with your loved ones at the same time. They will not only benefit all of you from a health standpoint, but it will bring you closer together.

Try something new in terms of fitness. Maybe you were the gym-goer who always worked out on the floor and did your own workout. A good way to break that cycle and get motivated again is to try out a new fitness class. Fitness classes are a great way to meet new people who might be in the same boat as you. They also expose you to a new way of working out that you might not have known before. This can be an invigorating process for someone who is looking to start again in the fitness world. You never know: You might just find a new passion for something you would not have tried if you had not decided to begin again.

Every day is a new beginning.

Take a deep breath and start again.

Dermatology Care Thacker Dermatology Betsy Perry Backe, 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

Discover the Re”Va”lution Written by: Betsy Perry Backe, MD, FAAD

Approximately 50 percent of postmenopausal women suffer from the newly termed Genitourinary Syndrome of Menopause (GSM), which describes the constellation of interrelated exam findings and often troubling symptoms resulting from estrogen deficiency and affecting the external genitalia, vagina, urethra, and bladder. Estrogen deficiency, whether from menopause, medications, or chemotherapy, causes vulvovaginal atrophy, or thinning, which can cause vaginal discomfort, irritation, urinary stress incontinence, orgasmic dysfunction, diminished vaginal moisture, and vulvovaginal laxity (droopiness of the external genitalia.) This thinner, drier, and looser tissue may become more painful, particularly with intercourse, and can lead to loss of confidence, diminished interest in sex, and poor self-esteem. Far from being a part of “normal aging,” the effects of GSM can be far reaching and may seriously affect quality of life.

One doesn’t have to be postmenopausal to experience the effects of decreased vaginal muscle tone — just ask any new mom. Urinary stress incontinence is the leakage of urine that occurs during activities like sneezing, coughing, or exercise.

Even more discouraging, these conditions are notoriously underreported, as women have long been body shamed by popular culture and a hereto now paternalistic medical system. Fortunately, this “taboo” is being slowly lifted, and there is recognition of, interest in, and treatments for many of the bothersome symptoms associated with GSM.

A recent Dermatologic Surgery article showed that three ThermiVa treatments, spaced at four-week intervals, had immediate effects on vulvovaginal laxity and had delayed but significant and positive effects on stress incontinence, atrophic vaginitis, lubrication, and sexual satisfaction. Using preand post-treatment biopsies, they showed increased collagen, elastin, blood vessel formation, and small nerve fibers. There were no adverse events following any of the treatments, and there was no downtime. The results last for about a year, and maintenance treatments are typically required.

ThermiVa is a non-surgical, non-hormonal, non-invasive treatment that uses radio frequency to heat tissue to 42º-45º C, which causes painless collagen remodeling and resulting improvements in all three layers of vaginal tissue. While the Thermi system is FDA-cleared and has been used safely for years in dermatology, there are currently no devices FDA-approved for vaginal rejuvenation.

ThermiVa is not appropriate for women who are pregnant or those that have metal implants in the pelvis, including mesh or copper wire IUDs. A negative PAP smear within the last year is also required. Whether you are a new mom, battling breast cancer, or suffering from GSM, call Thacker Dermatology and schedule an appointment to discuss if ThermiVa is right for you.

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Common Pool Myths Exposed Written by: Julie Jernigan

Picture this childhood memory: It’s a perfect, hot summer day, and you’ve just come inside for lunch after swimming all morning. After devouring your favorite meal — a nice PB&J with a bag of chips — you’re ready to continue sharpening your cannonball technique. Your mom always said you have to wait at least 30 minutes before swimming after you eat. Moms are always right, but are they really? While we love our moms, sometimes they can be wrong. Here are four common swimming myths exposed.

Wait 30 minutes after eating:

FALSE

This common saying is based on the idea that after eating blood flow will be redirected from your arms and legs to your digestive system, which can cause your limbs to not work properly and cause you to drown. While digestion does reduce blood flow to the extremities, your body has enough blood to keep all your body parts functioning normally. Sorry, parents. You won’t get that rest you desperately crave after lunch.

Chlorine burns your eyes:

FALSE

It’s not the chlorine that burns your eyes, but an unbalanced pH level in your water. It’s important to pay attention to your pool water chemistry. Maintaining a pH level between 7.2 and 7.6 will prevent burning, red eyes after swimming.

Chlorine will turn blonde hair green: FALSE

Chlorine always gets the blame, and it shouldn’t! Copper is the culprit in this instance. Some algaecides are copper-based, and the metals can attach to the protein in hair.

Simply wash your hair after swimming to prevent it turning green.

There’s no chlorine in saltwater pools: FALSE

There is some chlorine in a saltwater pool. In order to sanitize a pool, the salt water goes through a process called electrolysis, which creates chlorine. You also have to shock your salt water to prevent algae and maintain sanitation.

Need to decide what pool is right for your family?

Visit The Pool Store in Valdosta at 3363 North Valdosta Rd. or in Thomasville at 1616 Smith Ave. Can’t stop in?

Give them a call at (229) 247-6440 (Valdosta) or (229) 227-1194 (Thomasville).

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Greenwood Knows the Cost to Be Healthy Written by: Alex Dunn

Retiree Toby Greenwood, 60, from Coolidge, Georgia, knew that he had to make a change.

Weighing in at 335 pounds and taking various medications for high blood pressure, diabetes, and high cholesterol, he sought help from Sterling Bariatrics at Colquitt Regional Medical Center for a gastric sleeve procedure last June.

“I was miserable,” he said. “I gained a tremendous amount of weight for me, and I had always been pretty athletic and been able to do the things I wanted to do. But it got to a point in my life where I couldn’t do those things anymore, as far as even walking to the mailbox, which is 200 yards from my house.”

Greenwood explained that the real turning point for him to get serious about his weight was a trip to Las Vegas with friends. They decided to try out zip lining, but Greenwood could not participate because he was too heavy for the equipment.

When Greenwood did some research on the gastric sleeve procedure, during which about 80 percent of the stomach is removed, he was told by his insurance company that the surgery would not be covered.

“It was heart wrenching my insurance would not cover the procedure, but I knew I had to do something,” Greenwood said. “I thought to take money out of my 401 (K); I figured that’s no use to anyone if you don’t live long enough to use it.”

Luckily, when Greenwood decided to make his visit to Dr. Howard L. Melton at Sterling Bariatrics, he found out that the procedure would be covered after all. However, people thinking they can have a consultation and schedule the procedure the next month are in for a rude awakening.

“The insurance and doctors had a six-month waiting period before the procedure to go through things like life coaching, meeting with a nutritionist, and a psyche evaluation every month for six months,” Greenwood said.

Greenwood explained that the point of all the pre-op evaluations and diets is not only to get you ready for the actual surgery, but to also ensure that the patient is in a good mindset, is still motivated enough to do it, and is doing it for the right reasons.

“As long as you lose about 5 pounds a month, then you are doing a good job and showing that you are dedicated,” Greenwood said.

Two weeks before the procedure, Greenwood had to go on a high-protein, low-carb diet. Then, three days before the procedure, he had to go on a strictly liquid diet.

“I probably lost 20 pounds on that alone,” Greenwood said.

Greenwood said that he watched a lot of YouTube videos of the procedure, so he did not feel much anxiety or fear beforehand. What came after was the toughest point of the entire process for him.

“Within four hours of the surgery, they have you up and walking,” he said. “The main thing is to stay active, and they want to get your system up and running again. I was a little woozy at first, but did not need to take any pain meds during my recovery.”

There was another week of a liquid diet, then he was able to gradually move to soft food. He didn’t see an immediate change in his weight, but did notice when he was down 20 pounds after the first two weeks.

Greenwood was his heaviest at 335 pounds; after the six months of prep work before the surgery, he was 301 pounds. Now, he weighs in at 230 pounds.

“Now I probably exercise six to eight hours a week,” Greenwood said. “I play pickle ball, and I’ll play that at least three times a week for two hours. I ride my bicycle 25-30 miles a week. I walk and go to the gym. I swim and lift weights.”

“If you want to change your life for the better, you need to have this done,” he said. “It is not difficult, it is not painful, but it will change your life for the better.”

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Prioritize Non-Romantic Relationships Written by: Alex Dunn

When you find the one, or someone similar, it’s easy to become engrossed in the relationship. You’ve found someone you feel you can do it all with, but if not careful, it can come at a cost to relationships with others.

Most will know the feeling, but when you fall in love, it clouds other aspects in life. Many times there is a tossup of which you would rather do: Homework or spend time with bae? Dinner with friends or date night?

Some find it easy to balance all relationships in life, especially if they have been in a relationship with someone for a while or if they run in the same social circle. The new ones are what to look out for.

For those struggling to balance friends, family, and a love life, here are a few tips on how to prioritize.

First thing's first: Try to see if you can do it all at once.

If you are one fortunate couple that has the same friend group, try hanging out with every14

one. One-on-one time like to do, and maybe is nice, but if you can they will take the oppormake plans that everyone tunity to visit their own wants to do, you can be family. with your If somepartner and one tells Just because you friends at you they have free time does the same feel neglecttime. Same not mean you need to ed, listen. can go spend every second of Whethwith famier it’s it with your partner. your partly, which is why those ner, your first impressions are cru- friends, or your family, if cial. someone thinks things Schedule a boys or have changed for the girls night once or twice worse, try to think in their a week. perspective. People usuSetting time aside ally speak up because each week to have a they care, so maybe it is a friends night will avoid good time to sit back and any frustration or confu- re-evaluate. sion with any other plans.

Although it isn’t easy That way, even if you’re to perfectly balance all with bae most of the day, relationships, there are you can have your friends ways to make it the best hangout later that night for everyone. Whether it’s to look forward to. simultaneously hanging Plan to go see family out with all in your circle ahead of time. or setting time aside for If you know you won’t one group, find what best be busy next weekend, works. However, don’t consider visiting the fami- forget one important facly. Just because you have tor: Do what makes you free time does not mean happy too. you need to spend every second of it with your partner. Let them know in advance what you would

7 Fun Activities to Do With Friends and Family Visit the park and have a nice family picnic.

There is enough space there to also start up a fun game, like flag football.

Get crafty. There are a plethora of ideas for easy and fun crafts. You can set up an art table in the backyard and go to town.

Have a movie night. Not only is it a cheap and easy way to hang out with friends or family, but you can also have time to catch up during commercial breaks.

Throw a cocktail party. Invite friends over and experiment with making fun and interesting cocktails. You can rate which is best and worst.

Have a beauty day. This can be done with friends or siblings. Get a couple of face mask sfrom the store, pick out your favorite nail polish, and drink up that lemon detox water for a relaxing day.

Go to the fair. If there is a fair or carnival in town, take the opportunity to have a family fun day or an afternoon out with friends.

Go to the beach or lake. Nothing screams fun times like swimming and building sand castles while also catching up on that tan.

Bringing health to your home.

Check Your Thyroid Written by: Julie Jernigan

For those who may not know, January is Thyroid Awareness Month. The thyroid gland is a butterfly-shaped organ situated at the base of the neck.

It releases hormones that control your metabolism and is vital to other body functions such as breathing, heart rate, muscle strength, menstrual cycles, cholesterol levels, and body temperature.

The thyroid is a part of the endocrine system, which is made up of glands that produce, store, and release hormones into the bloodstream.

It mainly produces two hormones: triiodothyronine and thyroxine. These two hormones regulate your metabolism and heart rate as it is distributed throughout the body and should neither be too high or too low. Too much can cause anxiety, sweating, and hair loss. Too little can cause fatigue, dry skin, and trouble sleeping.

Thyroid disorders are common among women, but anyone can develop it. If women have a thyroid disorder, it makes it harder for them to conceive, and pregnancy is hard on both the mother and baby. It can also cause the menstrual cycle to stop for several months.

According to the British Thyroid Foundation, about one in 20 people have some type of thyroid disorder.

There are many reasons why someone could develop a disorder, but it mainly occurs because of an autoimmune thyroid disease. It is a self-destructive pro-

cess where the immune system attacks the thyroid cells as if they were foreign, which is why you might have underactive or overactive glands.

Always consult your doctor if you feel any problems with your body. To diagnose a thyroid disorder, your doctor will listen to your symptoms and examine your neck. He or she will also take a small blood sample to test your thyroid secretory state. They will determine if you are overproducing or under producing.

Most disorders can be treated with daily medication. Other disorders include thyroid eye disease, swellings, and even thyroid cancer. Symptoms of cancer include swelling or a lump in the thyroid, hoarse voice, difficulty swallowing, difficulty breathing, and changes in a previously known lump.

Treatment involves removing part of the gland or radiation. Thyroid problems often run in families, so it is encouraged to talk with your family and doctor to keep yourself healthy.

If any of these symptoms mentioned above speak to you, please consult your doctor. While these are highly treatable, it is important to get an early diagnosis to prevent any other complications.

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Americans have some form of thyroid disease.

More than 12% of the U.S. population will develop a thyroid condition during their lifetime.

Information courtesy of thyroid.org

One woman in eight will develop a thyroid disorder during her lifetime.

136 N Patterson Street Valdosta, GA 31601 Phone (229) 257-0024 www.merchanthomemedicalservices.com

Making the "New Year, New Me" Goal a Reality Written by: Kaylee Kopke

It’s New Year's Eve, and you are at the party with your family and friends. You are all about to watch the ball drop, and soon you all will be welcoming in the new year. There is excitement and anticipation in the air; it’s palpable. There is chatter all around, people talking about how this year is going to be a 1,000 times better than the last. New year, new me, right? This new year is the time to do that things you could not bring yourself to do in the last, like staying on top of your shrubbery or taking your savings account to new heights or finally reaching that goal weight.

Oh, the often attempted and somewhat dread new year’s resolution of reaching that goal weight. Every year people decide that this is the year they are finally going to buckle down in the gym. After 365 days of procrastinating, starting on Jan. 1 they will go to a gym and reach their milestones in as few months as possible. Upon arriving, they realize that it is not as easy as they 16

thought it would be. In all honestly, they do not even know what half of the machines are or what they are supposed to do.

The first mistake a person makes when starting their new year’s resolution is believing that they will get it done in five or six months. There is a reason why you start over every year trying to get it. When jumping into the fitness world, one phrase to live by is, “This is a journey, a lifestyle, and mountains do not get climbed overnight.”

Even though it sounds intimidating, it’s not as impossible as it seems.

Walking in those doors is the worst part; after that, it’s all trial and error. No one goes into the gym knowing exactly what they are going to do, even the regular gym-goers.

So, hop on a treadmill and walk or grab a couple of dumbbells and do some biceps curls. If you are looking to get a good workout regimen but you do not know where to start, watch a few fitness videos on YouTube. Some YouTubers not only they film their entire workout sessions, but they explain how to

do every movement and provide a variety of scaling option according to your fitness level.

To the regular, yeararound gym-goers, remember, there was a time when you walked into the gym for the first time. You also had no idea what a squat rack was or what those preloaded barbells were used for. Everyone starts from somewhere, and everyone has to learn to progress, especially in the fitness world.

Be kind and try helping someone if you see that they are struggling or look a little lost. If you see someone who does not know how to put the ankle strap attachment on the cable machine, give them a hand. A few words of encouragement aslo go a long way. Even though it is a small gesture, you might have become an integral part in their fitness journey. Not only that, but you could have helped turn their new year’s resolution into a full-blown lifestyle.

CARDIO/SHOULDERS/ABS WARMUP:

10 minutes elliptical (with arms) at a steady pace

THE WORKOUT:

2 Sets: 8 single-arm shoulder press 8-10 lat raises 8 single-arm shoulder press 8-10 lat raises Superset | 2-3 Sets 10 front pushdown to tricep press 10-12 cable rear delt pull each arm Superset | 2-3 Sets 10 seated front raise to chest press 10 crossover chest raise Burnout | 2-3 Sets 10-12 bicep curl into drag curl

ABS:

Crunches, 20 reps, 4 sets Leg raises on bench or hanging leg raises, 20 reps, 3 sets Seated kick outs, 15 reps, 3 sets Side crunches, 12 reps each side, 3 sets

CARDIO:

24 minutes HIIT (You can do this on any cardio machine of your choice.)

8-minute warmup at a steady pace 8-minute HIIT (Alternate between 10-second “rest” at a slow pace and 20-second, full-on sprint.)

8-MINUTE COOLDOWN AT A STEADY PACE

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Rising Above Hardships

Written by: Kaylee Kopke Photography by: Eric Vinson

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From a young age, Adam Setser was a daredevil through and through.

No matter how dangerous or hard the task, he was immediately drawn to it and had to try it at least once. To say he was an active person growing up would be an understatement.

When Setser started high school, he got into cycling, which he devoted all his time and energy to. Life was good for Setser, training 10-20 hours a week, winning third place at the state championship time trial, and having the opportunity to go to a Though he USA Cycling at first thought camp in South Carolina. it was because Upon gradof being over uating high trained, deep school, Setser moved to down he knew Los Angeles that it had to be to continue his education. something else.

Then the rug got pulled out from under him. In January 2011, he was rushed to the ER with extreme thirst and fatigue. That is when the Type 1 diabetes diagnosis came. At the time, 18-year-old Setser had accepted it because being someone who was asthmatic and consequently had a weakened immune system, something like this had the possibility of happening. After this diagnosis, Setser did a good job of controlling his blood sugars, but there was still something off. That was when he de-

19

cided to cut gluten from his diet, and things seemed to get better. Though it was not an easy transition for him, he took the challenge head on and saw great improvements.

But after some time, he realized that things were not as they seemed with his Type 1 diabetes diagnosis.

Setser decided to see the top endocrinologists in Los Angeles.

In 2015, after being home “During those from college for three years, Setsthree years, er finally found out that he had I had been Lyme disease; it had been lying dormant in his system for at least virtually bedridden, mentally a decade.

“During those three years, I and emotionally had been virtually bed-ridden, destroyed from mentally and emotionally dethe battle of just stroyed from the battle of just trying to find a diagnosis," he said. "I trying to find a saw 25 doctors at several facilities diagnosis." with no luck.

"My last hoorah in the world — Adam Setser of MDs was at the Mayo Clinic in Jacksonville, Florida. They referred me to the psychiatry department. After that, we went off the grid. Geneticists, naturopathic doctors, and a doctor named John Thomas in Atlanta, Georgia, are the reason I am here today, telling this redemptive story.”

The symptoms of Lyme disease vary from person to person, so his experiences might not have been the same as someone else. The major symptoms that Setser experi-

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enced were digestive problems from the pancreas, energy problems from the way the disease attacked the MTHFR genetic energy mutation, and neurological symptoms from the way it affected his nervous system. Setser had always been the kind of person to tackle obstacles headon and break through them with ease, until this. He went through a tough period of unemployment, and he gave up on what he understood to be his calling to vocational ministry. After a period of time, Setser was finally in a place in his health where he felt like he could “My illness pursue an internship in a financial taught me planning firm. Though still not what was at optimum health, his employers were understanding and did valuable and what they could to make it work. what wasn’t. It Fast forward to today, and his matured me to life is much better now.

“My illness taught me what focus my mind was valuable and what wasn’t," and talents he said. "It matured me to focus my mind and talents on things on things that are truly meaningful." that are truly He is back on his bike and in meaningful.” the gym now, but he trains a fraction of the time.

— Adam Setser With the help of his loving wife and the love of God, Setser has made great strides to a better and healthier life.

It’s not an emergency, but it’s a minor medical issue that can’t wait.

Sprain, strain or sore throat? Convenient Care at Cook Family Wellness Center offers adults and children treatment for minor injuries and illnesses such as: Cold Flu Sinus infections Sprains Strains

Ear Infections Sore Throat Urinary Tract Infections Bronchitis Other Minor Health Problems

The clinic also offers a 24-hour nurse line--just call 229-896-3424, even after the clinic is closed.

Convenient Care Hours

Monday through Friday: 8:30 am - 10:00 pm

Saturday and Sunday: 10:00 am - 10:00 pm

Convenient Care at

Cook Family Wellness Center

103 James Street, Adel (across the street from the hospital)

Call 229-896-3424 or visit cookmedicalcenter.com for more information

— PHOTOGRAPHY —

Contact info: cevinson9216@gmail.com 229-412-1296 Eric Vinson

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Gluten-Free Recipes

Simple Gluten-Free Strawberry Oatmeal Bars Ingredients: 3/4 cup brown sugar 1 1/2 cups certified gluten-free oats 1/4 teaspoon salt 1 teaspoon baking powder 3/4 cup gluten-free flour blend 1 stick butter, melted 2 cups fresh strawberries, sliced 1/2 cup sliced almonds (optional)

Directions: 1. Preheat the oven to 350 degrees F. 2. Spray a 7x7-inch pan with coconut oil.

3. In a large bowl, add all dry ingredients. Mix well.

3. Add the melted butter and mix. Press half of the mixed crust to the bottom of the pan.

3. Add a layer of fresh strawberries.

4. Top with remaining crust and bake for 25 minutes.

Chicken Enchilada Casserole Ingredients:

Prep Time: 20 minutes Cook Time: 30 minutes Servings: 8

1 tablespoon olive oil 1 medium white onion, peeled and diced 1 large red bell pepper, cored and diced 1 four-ounce can diced green chiles 2 fifteen-ounce cans beans, rinsed and drained 1 eight-ounce can whole kernel corn, drained 3 cups cooked chicken, shredded or diced 3 cups red enchilada sauce, homemade or store-bought, divided 12 corn tortillas, halved 3 cups shredded Monterrey Jack or Mexican blend cheese

Optional toppings: chopped fresh cilantro, diced red onion, thinly-sliced green onion, diced avocado

Directions: 1. Heat oven to 375 degrees F. Mist a 9×13-inch baking dish with cooking spray; set aside.

2. Heat oil in a large sauté pan over medium-high heat. Add onion and bell pepper and sauté for 6-7 minutes or until softened. Add in diced green chiles, beans, corn, chicken, and 2 cups enchilada sauce. Stir to combine. Remove from heat and set aside.

3. Pour about 1/2 cup of remaining enchilada sauce in the baking dish and spread until the bottom of the dish is evenly coated. Top with a layer of about 8 tortilla halves, so that the entire dish is covered. Top evenly with 1/3 of the chicken mixture, followed by 1/3 of the cheese. Repeat with another layer of tortillas, chicken mixture, and cheese. Finish with a final layer of tortillas, chicken mixture, the remaining 1/2 cup of enchilada sauce, and cheese.

4. Cover pan with aluminum foil and bake for 20 minutes.

5. Remove aluminum foil bake uncovered for 10 minutes, until the cheese is thoroughly melted.

6. Remove from oven and serve warm. Garnish with desired toppings.

22

Easy Gluten-Free Macaroni and Cheese Ingredients: 10 ounces gluten-free elbow pasta 1/4 cup butter 1 1/4 teaspoons salt 3/4 teaspoon mustard powder 4 cups milk 1/4 cup cornstarch 4 cups shredded cheddar cheese, divided

Prep Time: 15 minutes Cook Time: 45 minutes Servings: 8

Optional topping: 2 gluten-free bread slices, toasted and broken into crumbs 1 teaspoon butter, softened 1/2 teaspoon paprika

Directions: 1. Preheat oven to 375 degrees F. Grease a 9x13-inch baking dish.

2. Bring large pot of lightly salted water to boil. Cook elbow macaroni in boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes. Drain.

3. Melt 1/4 cup butter in a saucepan over medium heat. Stir salt and mustard powder into melted butter and remove saucepan from heat.

4. In a bowl, whisk milk and cornstarch together until smooth; stir into butter mixture until well blended. Return saucepan to stove; cook milk mixture, stirring constantly, over medium heat until sauce is thickened, about 5 minutes. Remove saucepan from heat.

5. Stir 3 cups cheddar cheese into sauce until heat from sauce melts cheese. Add pasta to cheese sauce and stir well; pour into prepared baking dish.

6. In a bowl, combine remaining 1 cup cheddar cheese, gluten-free bread crumbs, 1 teaspoon butter, and paprika. Sprinkle over pasta mixture.

7. Bake until top is crunchy, about 30 minutes.

Gluten-Free Lemon Crinkle Cookies Ingredients: 2 cups blanched almond flour 1 cup granulated sugar 2 tablespoons lemon zest Pinch of salt 2 egg whites, room temperature 1 teaspoon lemon extract 1/4 cup powdered sugar

Prep Time: 15 minutes Cook Time: 17 minutes Servings: 22

Directions: 1. Preheat oven to 350 degrees F and line baking sheet with parchment paper.

2. In medium mixing bowl, stir together almond flour, granulated sugar, lemon zest, and salt. Set aside.

3. In large mixing bowl, beat egg whites at medium speed using an electric hand mixer or stand mixer until soft peaks form. Stir in lemon extract. Stir in flour mixture.

A thick dough will form.

4. Roll into balls, about 1 1/2 tablespoons in size. Roll balls in powdered sugar.

Place 2 inches apart on prepared baking sheet.

5. Bake 15-17 minutes or until tops have crackled and bottoms have lightly browned. Let cool completely on baking sheet. Store in airtight container for up to 3 days.

SURGICAL TECHNOLOGY: The Backbone of Surgery

24

Wiregrass Georgia Technical College’s Allied Health programs offer students in the 11 counties they serve the opportunity to join the world of medicine in many unique ways.

Students can enter the medical field through dental assisting, medical assisting, nursing – both LPN and RN, or as x-ray technicians through radiological technology and several other programs. One program many do not hear much about is surgical technology. This program graduates skilled and jobready surgical technicians and has recently received some of the newest technology available to assist students in real-word application through education and training.

Just as an orchestra is led by the musical conductor keeping the musicians perfectly cued and in time, surgical technicians work in harmony with the surgeon during surgery. Surgical technicians have been called the “backbone of surgery” because they have to work in unison with the surgeons they assist. Musicians watch the conductor as the surgical

25

“We are so blessed to have this type of training tool here at Wiregrass.“ — Katrina Bohanon

techs watch the surgeon, anticipating which instrument he or she will need before any words are spoken. The duties of a surgical technician include preparing the operating room suite for surgery, gathering any additional supplies, as well as assembling and maintaining the surgical field. Once the procedure is complete, the surgical technologist is responsible for breaking down the sterile field, transporting instruments to the central processing location, and getting ready for the next procedure. These specialized technicians work as part of a team of operating room professionals.

The college’s program has a unique way of providing students with a real-life experience in the classroom. Thanks to college supporters and donors, the program has a SynDaver, which is a synthetic life-like cadaver for students to practice with and learn about the human anatomy. “Karla,” the Syndaver’s name, is very life like. Other Allied Health programs also utilize Karla. The emergency medical services program can practice intubation, phlebotomy students can draw blood, the RN program can start IVs, and the LPN student train to insert a catheter just to name a few. For the surgical technology students,

it teaches the layers of tissue as well as the location of each vital organ that they may be required to assist a surgeon with during surgery.

“We are so blessed to have this type of training tool here at Wiregrass, “ said Katrina Bohanon, surgical technology program coordinator for Wiregrass.

The work environment can be stressful and demanding, but the rewards outweigh the demands by far.

“Knowing that you have assisted in helping save someone’s life, to increase their quality of living, is very rewarding,” Bohanon said. “The program has a 100

General Office Hours

Mon-Thurs: 7:30 a.m.-5:30 p.m.

Fri: 7:30 a.m.-3 p.m.

General Info (229)333-2100 26

Surgical Technology Requirements: • Submit a completed application and application fee.

• Be at least 17 years of age.

• Submit official high school transcript or high school equivalence transcript.

• Submit official college transcripts, if applicable.

• Present acceptable ACCUPLACER, ACT, ASSET, COMPASS, PSAT, or SAT scores or GED score of 165 or higher or have one of the following: an associate degree or higher or have a HOPE GPA of 2.6 after the completion of 10th grade. Documentation on a college transcript of successful completion of appropriate courses from a regionally accredited college or university may be accepted in lieu of test scores.

Additional Program Requirements:

percent job placement rate, and at least eight local job openings for a certified surgical technologists are open right now.”

Starting pay for a new surgical technologist is around $14.65-$16 an hour. Graduates can apply for jobs in hospital settings or private practices.

Those entering the program at Wiregrass Tech can graduate in five semesters with an associate’s degree. The classes consist of classroom, lab, and clinical time during the day. Once candidates complete the program, they are eligible to sit for the certification.

“Surgical techs play a key part in saving lives and making people feel better after surgery,” Bohanon said. “Most patients will not remember them, but knowing that you were part of a team that saves lives is worth it.”

For more information about the surgical technology career field or the program, visit wiregrass. edu or contact the program coordinator, Katrina Bohanon, at Katrina.bohanon@wiregrass.edu.

• American Heart Association Provider CPR Certification, physical examination, up-to-date immunizations, criminal background check, and drug screen are required prior to start of clinical rotation.

• Effective Spring 2020, students must successfully complete ENGL 1101, MATH 1111, BIOL 2113 Lecture and Lab, and ALHS 1090 before registering for courses with the Surgical Technology prefix (SURG).

Start Terms: This program begins each Spring semester on the Valdosta campus.

Campus Locations Main Campus

Ben Hill-Irwin Campus

Coffee County Campus

Cook County Center

4089 Val Tech Road Valdosta, Georgia 31602 (229) 333-2100

667 Perry House Road Fitzgerald, Georgia 31750 (229) 468-2000

706 West Baker Highway Douglas, Georgia 31533 (912) 389-4303

1676 North Elm Street Sparks, Georgia 31647

27

Start Early and Make It Fun Written by: Kaylee Kopke

As a kid, brushing your teeth is probably about the least most important thing in your life.

As a parent, your child’s dental health is one of your top priority’s as your baby gets older and older. Parents need to monitor dental health right from the time the tooth surface starts showing.

And don't wait until all the teeth have surfaced.

Caring for your child's teeth and showing them the benefits of brushing teeth should start right away, even if it is tantamount to just cleaning them with your fingers and plain water. At that early of an age, teeth should be cleaned at least once a day, and eventually the frequency 28

should be increased.

Why is teeth brushing so important at such a young age? You might be wondering why one needs to start so early. Brushing at an early age helps to prevent the formation of stubborn plaque. It also helps to keep at bay the onset of harmful bacteria that causes teeth decay and other harmful diseases.

Teeth brushing does not have to be boring or tedious for you or your child. There are a couple of ways that you can make it fun for them and make it a daily habit that they’ll keep throughout their lives.

Letting them pick their own toothpaste and toothbrush is a good

way to get them excited to go brush their teeth.

It makes them feel as if they are in control of the situation. There is a wide range of toothbrushes for kids to choose from; they can have one with their favorite cartoon character or princess on it. Letting them pick their own toothpaste flavor is important. As an adult, a typical toothpaste flavor is always a different version of mint.

Kids toothpaste comes in a variety of flavors like watermelon, strawberry, fruit punch, bubble gum, and orange.

To encourage this healthy dental habit, get the whole family involved.

Start this at a young age, even if your children are

too young to brush their own teeth. Make sure to make teeth brushing fun for them. They will want to join in on the fun if they see mom and dad enjoying brushing their teeth. Try brushing your partner’s teeth, or you can let your kids brush your teeth. They will be able to see early on what it is like to brush teeth.

Playing music is another great way to get your kids to brush their teeth. The standard time to brush your teeth is about two minutes, and there are tons of twominute-long songs out there that your children will enjoy. Make it a party for them; they will be able to bop along to the song while they're brush-

ing. Once the song ends, they will know that they have finished brushing their teeth and can go about their day.

Having clean and brushed teeth is an essential habit to develop from a young age. Make sure to never make it a chore for your child. Stay away from making it an obligation since it might give it a negative connotation for them. Maintaining this healthy habit will be incredibly beneficial in the long run.

Kids Tooth Loss Chart

Central Incisors 6-7 years old

Lateral Incisors 7-8 years old

Canines

10-12 years old

First Molars

Upper Teeth

9-11 years old

Second Molars 10-12 years old

Central Incisors 6-7 years old

Lateral Incisors

Lower Teeth

7-8 years old

Canines

9-12 years old

First Molars 9-11 years old

Second Molars 10-12 years old

Pregnancy Linked to Dental Health Problems Enamel Erosion and Tooth Decay

Pregnancy Gingivitis

Pregnancy Tumors

Dry Mouth

Vomiting induced by morning sickness can pose problems for your teeth. Repeated exposure to acidic stomach bile can erode tooth enamel, which can lead to tooth decay.

Your body's hormone levels change during pregnancy.

Those changes can lead to developing pregnancy gingivitis, which causes the gums to become sensitive and occasionally bleed.

Pregnancy tumors are growths that develop on swollen gums. They have a raspberry-like appearance and are benign.

Due to changing hormone levels and metabolic rates, pregnant women may experience dry mouth caused by a lowered production of saliva.

This creates the perfect environment for bacteria to grow and feed off of food particles left in the mouth.

29

All About Technique: A Local Non-Profit Teaching the Techniques of Football Written by: Justin Chandler | Photography by: Eric Vinson

30

Technique is possibly the most important aspect of any sport. A wide receiver won’t be able to lose his defender if he doesn’t run his routes correctly. A shooting guard won’t hit that 3-point shot if his elbow isn’t tucked.

Practicing technique is important in becoming a star athlete, and Dominique Moses is here to help young athletes do just that.

Technique Athletes is a non-profit sports training program founded

by Moses and a group of mentors.

Their mission is to help youth improve their football motor skills and overall football IQ. They provide kids with a safe environment to practice and compete so they can grow in the sport. They also have an Academic Success program that helps students become inspired to learn inside of the classroom. They provide support, including ACT and SAT prep, to help students create big goals for themselves beyond just football to get them ready to succeed academically at the collegiate level.

Moses has been football training for about eight years now, and he designed Technique Athletes back in 2012. Without the funds or resources to start the program, Moses couldn’t bring his idea to life until last year when he met up with Kevin Prather, the head coach of Pop Warner football team the Tiletown Titans. Prather was training and working with young kids in the community at the time Moses pitched him the idea of Technique Athletes, and he loved it.

“We got together, and I asked him to manage the program," Moses said of Prather’s impact on the program. "He kind of just took off with it for me.”

Prather is the acting CEO of Technique Athletes and played a major 31

role in the beginning of the program.

He works with sponsors of the program such as Carter’s Corner, Manwell Organization, Valdosta State University, and multiple others that help Technique Athletes reach its full potential. They have a complete team in place to assure their athletes receive the training and exposure necessary to succeed on the field and in practice.

“We just try to give back by doing what we can, trying to be positive,” Prather said.

They have a media team that helps with expanding the Technique Athletes brand on social networks and a recruiting team that helps with monitoring athletes' progression during training sessions. Everyone involved in the program is there to help these young athletes progress in football and life in general.

Some kids have been training with the program since it began and use their experience to help mentor the younger athletes. Kids from ages 5-18 train and work together to become better. The older athletes inspire the younger athletes to keep working and not give up.

“I use my experience on the field to help lead and motivate the younger guys to keep working hard so one day they can make it to where I’m at,” said Tarrell Roberts, a junior wide receiver at Valdosta High School.

Players who worked with Technique Athletes in the past before going on to play college ball and eventually join the pros are exam-

32

“Just to see things evolve, seeing kids from 8 to 10 years old go up to high school and receive scholarships, it’s just awesome!”

– Dominique Moses

ples of what it takes to make it big.

Some notable NFL players who were a part of the program before heading to the next level were Kenneth Durden, Josh Harvey-Clemons, and Jay Rome. All three of these men came out of Valdosta and trained with Technique Athletes.

“Just to see things evolve, seeing kids from 8 to 10 years old go up to high school and receive scholarships, it’s just awesome,” Moses said.

Technique Athletes is a year-round training program, and they do this to keep these athletes in shape. Taking them to camps and keeping them working is a major part of how this program benefits the youth.

As for the future, Moses and his team plan to build a small indoor football field for the athletes to train on.

33

February is National Heart Month.

34

Redefining Success Written by: Alex Dunn

Success has different connotations for everyone.

Some think you need to be successful to be happy, while others believe that you need to be truly happy in order to be considered successful.

With the new year in full swing, this is the time to determine what is and isn’t making the cut for your happiness and if that therefore defines your version of success.

According to Dora Mekouar from VOAnews, wealth, power, and position define America’s traditional view of success. However, she also

unearthed a study commissioned by Strayer University that concluded quite the opposite.

The study found that 90 percent of American’s define success as having good relationships with friends and family and achieving personal goals. At the same time, 34 percent considered being rich an important factor of success.

Thinking that wealth contributes to success and therefore happiness isn’t necessarily the wrong opinion. Of course money affects our lives on a day-to-day ba-

sis. When wealth and power seem to be the only contributing factors to happiness, the wrong mindset of what overall success should look like is generated.

It is time to redefine success, to find a new perspective on what exactly makes you feel successful, and it all starts with one thing: your happiness. It is what you want, what you strive for, what you set your mind to — to not let others’ opinions of success shape your own.

A plethora of other elements can be the building blocks for success. Being

loved by friends and family, for instance, or finally getting that raise at work, or even discovering that you have indeed lost those 10 pounds you were striving for at the beginning of the new year.

Bottom line: It takes more than money to be successful; it takes a lot of things, but success can’t happen unless you try your hardest to achieve it.

Another important factor is figuring out when it is time to step up your game if you find yourself in a rut in the pursuit of success and happiness. For whatever it may be,

taking the time to evaluate what needs to change and making the plans to change it are steps closer to your version of success.

The main thing is to be happy when you go to sleep and happy when you wake up, when you look forward to the day ahead. Redefine success for how you want it to be. There is no one-sizefits-all model. Shape how you want the aspects in your life to define your happiness and therefore success.

CONTROL YOU DIET, CONTROL YOUR BLOOD PRESSURE Written by: Dominic Ligon

Aging over time is a beautiful experience, but it is solely up to us to adequately fuel our bodies for the long road ahead.

It is impossible to live life effectively without maintaining a healthy well-being. There are many angles involved when discussing what exactly affects our overall health, one of which is blood pressure. As we monitor our blood pressure, we must first know what levels are healthy and unhealthy. Recognizing and regulating these levels will lead to a healthier lifestyle.

As your heart beats, it pumps blood through 36

your body, providing your muscles with sufficient energy and oxygen. To do this, your heart pushes your blood through a network of blood vessels.

Blood pressure is measured using two numbers: systolic pressure, which is the pressure exerted when the heart beats, and diastolic pressure, which is the pressure exerted when the heart is relaxed between beats.

Normal diastolic levels in adults range from 60-80 mmHg, and normal systolic levels range from 90-120 mmHg. According to the American Heart Association, one

in three adults has high blood pressure. The effects of high blood pressure can silently damage your body for years without symptoms occurring, so it is important to monitor your blood pressure regularly. Some effects include stroke, vision loss, kidney failure, sexual dysfunction, and heart failure.

It's all about what you feed your body. Your diet and physical activity influences the fluctuation of your blood pressure.

Foods with low sodium lessen the chances of developing high blood pressure. To change our actions, we must change

our entire mindset about the importance of health.

Remember that it will be a process and results may not happen immediately, but consistency always prevails! So, let’s try becoming more conscious of what we allow to enter our bodies.

5 Foods to Lower Blood Pressure

Mediterranean Chicken Meatballs INGREDIENTS: 1/2 cup chopped basil, parsley, or dill 1/2 medium red onion 1/4 cup sun-dried tomatoes canned in oil, drained 1 pound lean ground turkey (or chicken) 1 teaspoon oregano 1/2 cup panko bread crumbs 1 large egg 1 tablespoon crushed garlic 1 tablespoon canola oil

BERRIES

Most berries are packed with valuable compounds that prevent hypertension. Frozen berries contain just as much nutrients as fresh ones.

You can add them to your next morning smoothie.

DIRECTIONS:

LEAFY GREENS

Many different greens provide ample amounts of potassium to the body.

This, in turn, filters out excess sodium through your urine. However, try to avoid canned greens; they often contain loads of unneeded sodium.

BANANAS

This potassium-packed fruit is great at balancing blood pressure levels. It can be a great addition when sliced in oatmeal.

blog.myfitnesspal.com

1. Preheat oven to 375 degrees F. 2. To make the meatballs, mix together ground meat with herbs, diced onion, chopped sun-dried tomatoes, oregano, panko, egg, crushed garlic (or minced cloves), 1/2 teaspoon kosher salt, and pepper. Start with 1/2 cup of panko and add more if the mixture looks too wet. Roll meatballs about 1.5 inches in diameter.

3. Place a cooling rack into a baking sheet and keep that next to your meatball searing station.

4. Heat a non-stick frying pan, saute pan, or cast iron skillet over medium-high heat. Add 1 tablespoon of oil.

5. Add meatballs to heated oil. Sear meatballs until golden, about 2 minutes on each side. Move meatballs to the cooling rack when seared.

6. Place meatballs in the oven and bake for 12-15 minutes or until internal temperature reaches 165 degrees F.

Grilled Salmon With Pineapple Salsa INGREDIENTS: FOR THE SALMON

FISH (PREFERABLY SALMON)

1/2 cup pineapple juice 2 teaspoons reduced-sodium soy sauce 2, four-ounce salmon fillets

A great source of lean protein, salmon is a smart choice when considering lowering blood pressure.

It contains essential omega 3 fatty acids, which help construct and lubricate stiff blood vessels.

FOR THE SALSA 3/4 cup diced pineapple 3/4 cup diced cucumber 1 small green onion, thinly sliced 1 tablespoon cilantro, minced 1/4 teaspoon cumin Pinch of chili powder and sea salt

DARK CHOCOLATE

DIRECTIONS:

Chocolate can make you happy and healthy. Studies show that eating up to 100 grams of dark chocolate a day can reduce the chances of cardiovascular disease. Remember balance is key, so let’s not get chocolate wasted. blog.myfitnesspal.com

1. In a resealable bag or shallow dish, combine pineapple juice and soy sauce. Place salmon inside bag and refrigerate for 30-60 minutes.

2. Chop all ingredients for salsa and combine in a small bowl.

Set aside until ready to serve.

3. Preheat grill on medium-high heat. Oil the grill grates.

4. Grill salmon for 2-3 minutes per side, or until no longer pink in the middle. (Cooking time will depend on the thickness of the fillets).

5. Serve with greens and top with salsa.

37

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Rewriting Resolutions Written by: Anna Limoges

Every year we make the same resolutions, and every year we find them too difficult or too time consuming or too inconvenient to fulfill. If we keep attempting to reach the same goals over and over with no success, then maybe it's time to not only change our approach to achieving those goals, but to change the goals themselves. Instead of focusing on just reaching a number on the scale, we need to take a 360-degree approach to our health in 2019. That means focusing on small, but impactful changes we can make to improve our daily lives — whether they be mental or physical. The next few pages of this magazine are dedicated to helping you rewrite your New Year's resolutions.

39

Rewriting Resolutions — Medical Written by: Dominic Ligon

Most severe health problems within the majority of our society are caused by our lack of knowledge on self-care. It’s sad to say, but many individuals don’t know how to monitor their health issues and aren’t even aware of their problems until it’s too late. Raising awareness on how to maintain a healthy lifestyle on a consistent basis is crucial when taking your health in your own hands. In 2019, it is crucial that we must set more realistic goals for ourselves. Establishing daily vital checkups, monitoring our food consumption, and being more physically active are just a few health resolutions that can add that extra pep in your step into a healthier walk of life.

1. Check Vitals Daily

2. Visit You Doctor

3. Get Cooking

4. Get More Active

5. Limit Alcohol and Tobacco Consumption

With today’s access to numerous technological devices, it doesn’t take much to personally check your vitals from the comfort of your home. Your local pharmacy should have many tools to monitor you blood pressure, blood sugar, and cholesterol.

If you’re anything like me, doctor’s visits aren’t the most exciting topics of discussion; cold waiting rooms, crying babies, and tedious paperwork doesn’t sound too appealing. However, a yearly checkup with your healthcare provider has been proven to prevent further health issues. It is essential to build a consistent relationship with your healthcare provider.

Limiting your intake of sugar and processed food will lead to a healthier life. We all have the urge to enjoy the convenience of engulfing a quick meal at our favorite fast food restaurants, but investing in groceries and home cooked meals will not only lead to better eating habits, but also save you a tad bit more money.

This is where setting realistic goals comes into play. It is important to pace ourselves in the weight loss process.

Stretching more, adding a few extra steps within your day, even taking the dog out for a walk three times a week will build more confidence once each small step is accomplished.

If alcohol and tobacco consumption is prevalent within your household, then control should be a priority. The U.S. dietary guidelines advise one drink of alcohol a day for women and two for men.

There are also numerous cessation programs for smoking; the key is finding the right one for you.

40

BODY FAT PERCENTAGE 7 Hours of Sleep Minimum Diastolic Pressure 60-80mm Hg over

Systolic Pressure 90-120mm Hg 30 SPF SHOULD BE WORN YEAR-ROUND TO BE PROTECTED FROM THE SUN.

of water a day will keep you

2 dental check-ups a year

50 OR ABOVE

is the ideal number for normal HDL (healthy cholesterol).

8 GRAMS OF FIBER

should be eaten at breakfast to control blood sugar.

LDL (unhealthy cholesterol) SHOULD BE UNDER 100.

16% - 31%

6% - 25%

1 glass of red wine can reduce the risk of heart disease, lower depression, and improve your memory.

Normal Resting Heart Rate: 60-100 beats per minute 41

Rewriting Resolutions — Physical Written by: Julie Jernigan

Sometimes we’re more focused on the number on the scale rather than our overall health and happiness. It’s time to take a step back and reevaluate because only focusing on your weight can lead to cycles of losing and regaining the weight, lower self-esteem, and an obsession with body image. It’s better to direct your focus toward lifestyle changes than weight loss diets because most of the time they don’t work. With the new year in full swing, it’s the perfect time to make smarter decisions when it comes to your health. Here are eight fitness resolutions not based on losing weight.

1. Get more sleep.

3. Limit sodium intake.

5. Run a race.

7. Improve flexibility.

This resolution is basic and easy to implement. It’s time to really commit to those solid eight hours of rest. Getting enough sleep improves memory, can help you live longer, reduces inflammation, lowers stress levels, and improves your mood.

This is another tricky food. The average American consumes more than 3,400 milligrams in a day. That number needs to be cut in half. Too much sodium can lead to heart disease and high blood pressure. Focus on flavor by choosing spices and herbs that aren't salt-based.

How many of us have signed up for a 5K or set a goal for running a marathon? It’s time to finally commit. Sign up for the race with plenty of time to train so you can finish strong. There are plenty of apps and videos that can get you started.

I’ve always wanted to do a split for as long as I can remember.

It’s so important to take time to stretch before a workout and after because it improves your joints and muscles. Adding yoga workouts between your regular workouts will benefit your wellness way into your older age.

2. Cut back on sugar.

This resolution is one of the harder ones to practice. When we pick foods, we tend to solely focus on the fat content than anything else. If not burned off, a lot of that added sugar will turn into fat. It may seem healthy, but really you’re doing your body more harm than good. Always check the label and your daily sugar intake before choosing food.

42

4. Perfect the pushup or pullup.

I don’t know about everyone else, but I don’t know if I’ve ever done a perfect push up true to form. I’ve always done the modified pushup. This year it’s time to practice that perfect pushup and set a goal for how many you want to accomplish in a row.

6. Climb a mountain.

I’ve always wanted to be the girl that hikes, but it’s easier said than done. I’m not talking about Mount Everest or anything, but starting out small and working your way up is a good plan. It can be physically demanding, so put in time to train. The best part? There will be an amazing view waiting for you at the top.

8. Drink more water.

Out of all of these resolutions, this has to be the most important one. While diets can be problematic (I’m talking to you Keto), hydration is not. While it can be annoying going to the bathroom a million times a day, your body will thank you. Work your way up to drinking a gallon a day for optimal hydration.

How heavy should you lift according to your body weight?

Lift

Untrained

Novice

Intermediate

Advanced

Squat

45%

83%

96%

127%

Deadlift

55%

102%

119%

166%

Press

30%

41%

48%

64%

Bench Press

50%

63%

72%

92%

Power Clean

32%

60%

68%

91%

Power Snatch

27%

48%

55%

73%

How many of these standards can you do?

Push-ups Pull-ups

Workouts to Try in the New Year Ariel Yoga

HIIT

Ballroom Dancing

Backpacking

Water Aerobics

Paddle Boarding

Tai Chi

Cycling

Scuba Diving

Burpees Sit-ups Crunches Squats 1-Mile Run (time) Plank (time)

43

Rewriting Resolutions — Mental Written by: Dominic Ligon

Most of us spend our lives completely consumed with work and everyday errands. To be happy is to be free, so why don’t we free our schedule to implement liberating and healthy habits? 2019 is a new year, and new times call for a rejuvenated regimen, just like that fresh, out-of-the-shower feeling. Only you have the power to make yourself happy, so here are some habits that will help improve your happiness in the new year.

Control Your Mornings

Challenge Yourself

Practice Selflessness

Our mornings determine how the rest of our day is going to be, so do yourself a favor and avoid all electronic devices and distractions for the first 30 minutes of your day. Instead, use that time for stretching, meditating, and counting your breaths. Studies show that taking long deep breaths reduces stress and calms the mind. A healthy mind will result in happier living.

It is important to constantly challenge ourselves with reasonable objectives. Keeping a promise to ourselves is a fulfilling feeling. Each small step builds assurance. It’s time for us to stop overthinking and just act. The omniscient Yoda said it best: “Do or do not. There is no try.” Accomplishing our personal goals fuels our inner happiness.

There is no better feeling than causing someone else to smile.

If we practice the art of giving without expecting anything in return, it feeds the soul. It could be something as simple as spreading a smile or laughter. I guarantee the simplest gestures contain the greatest measures.

No matter how successful or accomplished an individual may become, our end goal as humans is to be happy. The sooner we realize that life is going to challenge our happiness, the more prepared and strengthened we’ll become. Developing healthy habits enhances our happiness!

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TIPS ON IMPLEMENTING HEALTHY HABITS Schedule or Plan Out For us to keep our healthy habits consistent, a well thought out strategy must first be implemented. A thought that doesn’t have a plan is obsolete. Using a vision board or weekly planner will help organize your healthy habits.

Create Reliable Incentives Competition is in our human nature. Next time you struggle with accomplishing a goal, create a friendly competition with an accountability partner: Whoever doesn’t achieve the set goal owes the other a dollar.

No one wants to lose money, and this will create more of an incentive to push yourself to the next level.

Change Your Surroundings and Habits You are who you hang around. If your environment doesn’t match your new habits, then something is wrong. Try to align your thoughts and your company accordingly.

Take Photos of Your Meals Let’s say your goal is to eat healthier this year. A creative method is to take a picture on your phone of every meal you consume. This will not only document your eating habits, but also keep you self-aware of each meal that you intake.

6 Empowering Personal Development Self Beliefs “Profits are better than wages.”

“For things to change, you have to change.”

“Don’t wish it were easier. Wish you were better.”

“Don’t wish for fewer problems.

Wish for more skills.”

“Don’t wish for less challenge. Wish for more wisdom.”

“You can do the most remarkable things, no matter what happens.”

Quotes courtesy of Jim Rohn, The Day That Turned Your Life Around

Happy New Year's Resolutions LIVE WITH A PURPOSE • Make time for friends.

• Improve your marriage.

• Make family a priority.

• Start a hobby.

• Get happy in your skin.

• Break your worst habit.

• Volunteer your time.

• Learn a totally new skill.

• Make a new friend.

• Get out of bad relationships.

• Travel.

• Become a published author.

• Start a family.

• Buy a home.

• Become a better person.

• Learn to prioritize.

• Learn to be content.

REST THIS YEAR • Stop looking at social media while laying in bed.

• Cut caffeine in the afternoon.

• Get a white noise machine to help you fall/stay asleep.

• Cut back on the nights you drink alcohol.

MAKE YOUR HOUSE A HOME • Finally conquer the clutter.

• Organize your closet/paperwork.

• Make better use of your time.

• Get the laundry under control.

• Start meal planning.

• Make use of a cleaning schedule.

• Teach the kids to help around the house.

• Get a decent bed time routine going.

• Get the fridge/pantry/bathroom cabinet under control.

• Go chemical free.

GET YOUR FINANCES IN ORDER • Deal with your debt.

• Leave the job you hate.

• Start a savings account.

• Start investing.

• Get life insurance.

• Break your shopping habit.

• Learn to budget.

• Learn to use credit cards properly.

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Rewriting Resolutions — Nutritional Written by: Alex Dunn

Popular new year resolutions usually center on bettering our bodies inside and out. An important factor in that aspect is what we eat and drink. It not only affects weight, but body image, mental health, and overall self-confidence.

A nutritional resolution can be a fun and easy way to bring on the new year. Not only will you achieve weight/dietary goals, trying different foods and methods of eating them will result in a healthier body and mind. Here are some nutritional resolutions for each month of the new year.

January

April

start with because it can train the mind and body to develop better eating habits to continue to use throughout the year. Set a fixed six- or eight-hour window of when to eat all your meals, between noon and 8 p.m. for example. This also helps decrease midnight snacking.

plenty of good carbs like whole grains and sweet potatoes. This is just a way to limit intake of simple carbs.

Intermediate Fasting Challenge: This can be a good resolution to

February

Sugar-Free Challenge: It might be hard considering Valentine

May

Alcohol-Free Challenge: According to a study published in the American Journal of Nutrition, alcohol contributes to increased food intake.

July

chocolates will be passed around, but that’s why it’s called a challenge, right?

March

Low-Carb Diet: This is a low-carb diet, not a no-carb diet. There are

Macro Counting: According to Rami Abramov on Tasteaholics, this is a more exact way of counting your intake of carbohydrates, proteins, and fats to help lose, gain, or maintain weight.

Fruit/Veggie Challenge: Incorporate some form of them in every meal. Using them as sides or making healthy smoothies are great and tasty ways to keep up the challenge.

June

Vegan/Vegetarian Challenge: This resolution can be a hard one because it is no easy feat to cut out an entire food group. But if done right, you could have a whole new way of eating and thinking ahead of you. Just be prepared to take supplements for the holes in your diet.

Vegan Mac and Cheese Ingredients:

8 ounces whole-grain macaroni elbows 1 cup potato, peeled and grated 1 ½ tablespoons extra virgin olive oil 1 small yellow onion, chopped 3 cloves garlic, minced ½ teaspoon dry mustard powder ½ teaspoon fine sea salt ½ teaspoon garlic powder ½ teaspoon onion powder Small pinch red pepper flakes 1 cup water ¼ cup yeast 2-3 teaspoons apple cider vinegar or distilled white vinegar

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Directions:

1. Cook pasta according to package directions in a large pot of boiling salted water. Transfer contents to a large bowl after draining.

2. In a large saucepan, warm oil over medium heat. Add onion and a pinch of salt and cook, stirring frequently, until the onions turn translucent, about 5 minutes.

3. Add the grated potato, garlic, onion powder, mustard powder, garlic powder, salt, and red pepper flakes. Stir to combine, continuously, for 1 minute.

4. Continue simmering, stirring often, until the potatoes are completely tender and cooked through, about 5-8 minutes.

5. Carefully pour the mixture into a blender. Add the nutritional yeast and 2 teaspoons vinegar. Blend until the mixture is completely smooth, about 2 minutes.

7. Pour the sauce into the bowl of pasta. Stir until well combined and serve immediately.

Courtesy of cookieandkate.com

August

Snack-Free Challenge: Similar to the sugar-free challenge, this is where you completely cut out fatty foods and drinks like sodas, desserts, and snacks. This will also help the wallet at the grocery store.

Keto Diet: This is a low carb, high fat diet. When done correctly, the body will enter a state of ketosis, during which it burns fat instead of carbohydrates.

Tomato Feta Soup

September

Smoothie Challenge:

Try pre-making smoothies to store in the freezer to replace breakfast each day. This will also help if you are on the go and need something quick.

Breakfast Smoothie Ingredients:

1 medium banana ½ cup sliced strawberries, blueberries, or chopped mangoes ¼ cup plain Greek yogurt 1 tablespoon almond butter ½ cup baby spinach ½ cup unsweetened almond milk

Ingredients:

2 tablespoons olive oil 1/4 cup onion, chopped 2 cloves garlic 1/2 teaspoon salt 1/8 teaspoon black pepper 1/2 teaspoon dried oregano 1 teaspoon dried basil 10 tomatoes, skinned, seeded, and chopped 3 cups water 1/3 cup heavy cream 2/3 cup crumbled feta cheese

Directions:

Directions:

Blender together all ingredients until smooth.

Courtesy of cookinglight.com

October

One Ingredient Meals: According to Rami Abramov on Tasteaholics, this is a more exact way of counting your intake of carbohydrates, proteins, and fats to help lose, gain, or maintain weight.

November

December

1. In a large pot, heat olive oil on medium heat. Add onion and cook for 2 minutes, stirring often. Add garlic and cook for 1 minute. Add tomatoes, salt, pepper, oregano, basil, pesto, and water. Bring to a boil, then reduce to a simmer. Add pinch of sugar.

2. Cook on medium heat for 20 minutes, until the tomatoes are tender. Using an immersion blender, blend until smooth.

4. Add cream and feta cheese. Cook for another minute.

5. Add more salt if needed. Serve warm.

Courtesy of cookinglsl.com

Daily Tea:

There are plenty of teas with many different benefits that are a good source of ingredients that promote a healthy body.

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