Health Life July/August 2019

Youth Pastor Prioritizes Fitness Ross Cook

Award-Winning Nurse Learns from Hospice Patients Michelle Williford

Marine Veteran, 76, Is CrossFit Fanatic Bill Sutton

Getting Personal With Trainer Lindsay Howard

Giving Patients the Care They Deserve

FIRST AID TIPS

Southern Healthcare Alliance Dr. Robert Kirtley

July/Aug 2019 | FREE1

You take care of business.

We take care of you.

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Headaches

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The everyday demands and stresses placed on a woman's body can lead to painful and uncomfortable conditions. But you don't have to live with pain and discomfort.

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• 229.228.8050 • www.archbold.org

Our therapists offer non-surgical and innovative treatment options for these common conditions.

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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July/Aug

Contents

2019

8

First Aid Tips

9

Hyperhidrosis: How to Not Sweat It

10

Live Better Kicks Off New Program

13

Award-Winning Nurse Learns from Hospice Patients

Thacker Dermatology

Archbold Medical Center

Michelle Williford

Contributors Publisher Mark Dykes

Magazine Director Anna Limoges

Feature Writers Alex Dunn Steph Coelho Jay Summer Dominic Ligon Anna Limoges Cody Gatts

Graphics Mandy Douthit

Cover Photography Eric Vinson

Editor Anna Limoges

Feature Photography Eric Vinson Jesse Taylor Copy Editors Anna Limoges Cody Gatts

Advertising & Marketing Andrew Pipkin andrew@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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16

Do K-12 Students Unlearn Material Over Summer Break?

18

Starling Shines Bright at Sterling Physician Group

20

The Reality of the Micro Workout

23

Could Blindfolded Eating Help You Lose Weight?

24

Giving Patients the Care They Deserve

29

Youth Pastor Prioritizes Fitness

33

What's the Right Way to Feed Your Baby?

34

Wiregrass RN Program Named No.1 in Georgia

36

The Opioid Crisis in Georgia

38

Getting Personal With Trainer Lindsay Howard

40

Intermittent Fasting and Its Effects on Women

43

Marine Veteran, 76, Is CrossFit Fanatic

46

Shine a Light on Skin Cancer

Southern Healthcare Alliance, Dr. Robert Kirtley

Ross Cook

Bill Sutton

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.

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First Aid Tips What Should Be in Your First Aid Kit?

CPR Basics Hand Placement & Position Adults

Children 1-8

Infants

Both Hands

One Hand

Two Fingers

Bandages Assorted adhesive bandages Butterfly closure stripes Assorted gauze pads Adhesive cloth tape 2 bandage rolls 2 adsorbent compress bandages Blister pads

Medications

Interlocked

1 bottle pain relievers 1 package antihistamines

Creams & Ointment 1 tube antibiotic ointment 1 tube hydrocortisone cream Antiseptic wipes

Chest Compressions

Tools Scissors Tweasers Thermometer 2 pairs non-latex gloves

Miscellaneous Space blanket Instant cold compress CPR mask 8

Press down 2 inches

Press down 2 inches

Press down 1.5 inches

30 compressions at 100-120 compressions per minute allows the chest to recoil between compressions.

Dermatology Care

Hyperhidrosis:

Thacker Dermatology

How to Not Sweat It Written by: Betsy Perry Backe, MD, FAAD

With temperatures outside soaring, sweating provides a useful way to cool our bodies and lower our temperature. Hyperhidrosis, or sweating that is more than what is required to regulate normal body temperature, is no laughing matter. It affects nearly 5 percent of Americans (more than 15.3 million people) and a much higher percentage in many other countries.

The cause of primary hyperhidrosis is unknown, but it results in over activity of the sympathetic nerves and occurs in limited body areas. Secondary hyperhidrosis is usually due to an underlying medical condition or medications and involves the entire body. More than half the cases of primary hyperhidrosis involve the axillae (armpits), but other commonly affected areas are the palms of the hands, soles of the feet, and the head and scalp.

Although excessive sweating can affect people’s daily activities, impact quality of life, and lead to social isolation, only half of hyperhidrosis sufferers have discussed the condition with their doctors. This may be because they are embarrassed, because they don’t know that effective treatments exist, or even because they don’t know that this is a legitimate medical condition.

First line treatments for excessive sweating are topical application of aluminum chloride hexahydrate (Drysol or Certain Dri) or glycopyrronium (Qbrexza.) These are applied once daily and can be helpful in treating focal areas. Skin irritation may limit their use. We have had great success in many patients using anti-cholinergic systemic medications such as glycopyrrolate and oxybutynin, but side effects include dry mouth, difficulty starting urine flow, or the sensation of incomplete bladder emptying.

For ease of use, I love using Botulinum toxin type A (Botox, Dysport, Xeomin) in my armpits for treatment of axillary hyperhidrosis. I never have to wear deodorant or antiperspirant and have sweat- and odor-free pits for about six to nine months per treatment. The treatments are easy and take about fifteen minutes in my office.

Other treatments include iontophoresis, which uses a mild electrical current through water, but there are two more permanent options. MiraDry uses microwave thermolysis to destroy the underlying sweat (and odor-producing) glands. It is not covered by insurance and costs about $2,000 for a treatment. There is also a surgical treatment that severs the sympathetic nerves that cause sweating, but many patients have compensatory hyperhidrosis in new areas, so this procedure has fallen out of favor.

Whatever the location, you don’t have to suffer alone or in silence.

There are treatments available, and many are covered by insurance. At Thacker Dermatology, we are here to help you. If excessive sweating is bothering you, call us today at (229) 469-4383 to discuss what options are available.

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

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Live Better Kicks Off New Program Meet the LB Fit Participants

Compared to Georgia and U.S. averages, obesity rates and prevalence of chronic disease are typically higher in South Georgia counties. In fact, obesity is the common denominator with many disease states prevalent in Thomas County, including heart disease, stroke, COPD, sleep disorders, vascular disease, diabetes, cancer, arthritis, spine problems, and other conditions.

It is in our collective best interest to improve the health of Thomas County residents and to reverse negative health trends.

And that’s the top priority for Live Better, the Archbold-led collaborative of key community leaders and partners focused on improving the overall health of Thomas County citizens.

This week, Live Better will kick off Live Better Fit (LB Fit). The 25-week wellness program is a collaboration of local businesses and gyms that are committed to teaching people how to lead a healthier and more active lifestyle, which will in turn reduce obesity and improve overall health.

“Though there are many existing independent health, wellness, and exercise resources available in Thomas County, we realize it can often be confusing and overwhelming for a person to know where to start and even which program would be most beneficial to help meet their individual weight loss goals,” said Todd Bennett, Archbold Clinical Outreach Manager.

The reality of successful weight-loss is multi-faceted. To lose weight safely, people benefit best from having access to medical supervision, nutritional education, and guidance from a licensed dietitian, as well as exercise and fitness mentorship provided by qualified professionals they can trust. All these components are available in Thomas County, but aren’t always utilized in a collaborative manner.

“One of our goals with LB Fit is to create awareness of the locally available resources that, when used together, can improve the health of our community members and reduce obesity,” Bennett said.

LB Fit, which officially kicks off June 3, will be com10

prised of 10 participants who were chosen to represent local gyms that are current Live Better partners. Upon enrollment in the program, each participant underwent free health screenings, including measurements of height, weight and body measurements, a lipid panel, and blood pressure and glucose tests performed by Archbold clinicians.

Throughout the 25-week program, exercise and fitness mentorship will be provided to each participant by their respective Live Better partner gym. Participating gyms include BodyTrac, Factor X Fitness, Planet Fitness, Thomasville Crossfit, Townie: A Fitness Community, and the Thomasville YMCA.

Live Better partner Morrison Healthcare has provided for the program a dietitian who will create and oversee nutrition plans tailored to each individual to help them meet their weight loss and nutrition goals. The dietitian will also meet with each participant once a month for measurement and follow-up nutrition consults as needed.

Throughout the duration of the program, LB Fit participants will also receive wellness education and access to a private, online support group. “By providing access to all these components, we hope participants will develop a strong foundation for a life-long healthier lifestyle while reducing obesity and preventing or reversing chronic conditions caused by obesity,� Bennett said.

At the end of the 25-week program, participants will have a final health screening to measure their progress.

Participants will also be treated to a celebration with family and friends.

The 10 participants who were selected to participate in the program and to represent their Live Better gym include: Anne Marie Dixon, Factor X Fitness; Robert Gilmore, Planet Fitness; Debbie Campbell, Planet Fitness; Rick Barnes, Thomasville YMCA; Kyle Register, Thomasville YMCA; Leslie Strickland, Thomasville Crossfit; Wendy Knight, BodyTrac Thomasville; Brittany Stone, BodyTrac Thomasville; and Chris and Gina Curry, Townie: A Fitness Community.

Community members can follow the journey of each LB Fit participant, documented weekly on their individual participant blogs.

For more information about the program or to learn more about the participants, visit archbold.org/lbfit.

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— PHOTOGRAPHY —

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

evdreamswild

visit itgnext.com

Award-Winning Nurse Learns from Hospice Patients Written by: Jay Summer | Photography by: Eric Vinson

Each October, the Tift Regional Medical Center in Tifton, Georgia, awards one nurse the Jensen Patrick Nursing Award at their annual employee banquet. The award honors excellence in nurses who have “demonstrated unusual concern for the welfare and happiness of patients and have performed extraordinary acts of kindness.”

In 2018, Michelle Williford, a nurse case manager at Hospice of Tift Area, received this prestigious award.

Her relationship to Tift Regional Medical Cen-

“There are often tears, hugs, or even laughing until you cry as you listen to old stories.”

— Michelle Williford

ter is a special one, in which she traveled a unique journey from patient to employee.

Perhaps surprisingly, nursing wasn’t Williford’s initial career plan. She began college as a pre-dentistry major, but decided to shift to nursing after a life-changing experience put her on the receiving end of excellent nursing care.

In February of 2006, Williford had to be cut from her car after a terrible car crash.

The professionals who helped her said the wreck was so serious that she should not 13

have survived. Willi- much more than comford suffered a con- pleting tasks – they cussion, scrapes and also “provide emotionbruises, and multiple al support and are acfractures, requiring tive listeners when pahip surgery and a tients and their family week-long or caregivhospital ers need “You never stay. She to talk to stop learning couldn’t someone.” as a nurse. I walk, even Since after being learn something h o s p i c e released u r s e s new every day, nwork from the with and it is not hospital, people in and had always medical, their final to drop but simple life c h a p t e r s out of colof life, Willessons.” lege to reliford said build her educating — Michelle Williford strength. patients Through and their the help of physical families is a major therapy, she learned part of what she does. to walk with a walker, Also, hospice “takes a then a cane, and final- village,” which means ly on her own. nurses work closely When Williford was with Certified Nursing well enough to go Assistants, social workback to school, she ers, chaplains, and ofchanged her major to fice staff to address “all nursing, inspired by aspects of healthcare.” “the most caring and Williford isn’t the compassionate nurs- only one doing the edes, student nurses, and ucating, however. She staff.” She now enjoys finds hospice nursing being able “to assist in rewarding, partly bethe care of others as I cause of how much had been so wonder- she learns from her fully cared for,” and has patients and their fambeen employed by Tift ilies on a daily basis.

Regional for 11 years.

“You never stop She considers becom- learning as a nurse,” ing a nurse “one of the she said, emphasizbest and most reward- ing just how much her ing decisions,” she’s patients teach her. “I ever made. learn something new As a hospice nurse every day, and it is not case manager, Wil- always medical, but liford focuses on in- simple life lessons.” creasing patients’ Working in hospice quality of life by assist- helps Williford recoging with medications, nize the importance providing pain and of “simple things, such symptom manage- as being present and ment, and acquiring available, and often needed equipment sitting in silence with and supplies. She em- the families.” She ofphasizes that being a ten spends time with hospice nurse involves people as they reflect 14

“How could I not do this every day?”

— Michelle Williford

Tift Regional

and reminisce about their lives.

“There are often tears, hugs, or even laughing until you cry as you listen to old stories,” she said.

Not everyone would be comfortable with the emotional intensity of hospice work. Many people have asked Williford how she handles working with hospice patients every day, getting to know patients and instead of watching them heal, having to watch them reach the end of their lives.

“How could I not do this every day?” she said, which reflects the kind and joyous attitude that earned her the Jensen Patrick Nursing Award.

PRE-SEASON PREVIEW FROM REGIONAL HIGH SCHOOL COACHES

Health System

TO MEN’S HEALTH SATURDAY, JULY 27TH 8 - 11:30 AM

Tift Regional Community Events Center 1657 Carpenter Road South, Tifton Moderated by Chris Beckham with The Chick-Fil-A Football Friday Night Radio Show

• Free Screenings • Health Tips • Fantastic Food • Health Seminar

• Great Door Prizes • Fan Frenzy Grand-Prize ...and more!

* No registration is required. For more information, call (229) 353-6316 or visit the Calendar of Events at www.tiftregional.com.

Do K-12 Students Unlearn Material Over Summer Break?

Written by: Jay Summer

Parents want their children to excel academically, which is why they could worry that summer break — a time in which many students sleep in, vacation, play video games, or lounge around the pool instead of studying — could cause kids to backslide and forget what they learned during the school year. Those parents might be on to something. The phenomenon of students unlearning academic material over summer break has an official name: summer learning loss.

What is Summer Learning Loss?

When people discuss summer learning loss, they are usually referring to the phenomenon popularized by the widely-cited results of a 1996 meta-analysis. Researchers reviewed 39 educational studies and found that students’ achievement test scores declined after breaks from school. They concluded that over summer break students lost at least one school-year month’s worth of learning, backsliding in both math and reading. The higher grade level a student was in, the more learning they lost.

These studies about summer learning loss also found that students from lower income households lost more knowledge over the summer than students from middle class households. Researchers believed this was due to lower income students having less opportunity to engage with academic material over the summer.

The National Summer Learning Association says that children from underserved communities lose up to three months of learning during the summer, which they call “summer slide.”

Is Summer Learning Loss Real?

In recent years, multiple educators have argued that summer learning loss isn’t as serious as past researchers have made it out to be or that it might not exist at all.

More recent studies have found that summer learning loss occurs, but not to the shocking extent many people claim.

After closely examining summer learning loss studies, Paul T. von Hippell argued that the findings of the studies examined in the widely-cited 1996 meta-analysis cannot be replicated now because of changes in achievement testing. He concluded that we don’t really know if summer learning loss is a problem or not, saying it “could be serious, or it could be trivial.”

Keeping Students Mentally Stimulated All Summer

Most parents probably don’t want to wait for new research to find out if their children are losing valuable knowledge over summer break. While you don’t have to enroll your children in a year-round school or assign them homework over break to prevent summer slide, it’s a good idea to keep them mentally stimulated.

The Georgia Department of Education provides recommendations on how much students should read over the summer based on their grade levels. The Get Georgia Reading initiative shares summer resources online. Many Georgia public libraries, school districts, and cities have summer programming in which students can attend events, sign up to read and win prizes, or engage with reading and learning in other ways over the summer. These opportunities are fun and educational, so they will benefit students whether or not summer learning loss is a major problem.

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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

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

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Colquitt Regional recently received The Joint Commission’s Gold Seal of ApprovalŽ for Certification for Total Hip and Total Knee Replacement for the second consecutive certification period.

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Starling Shines Bright at Sterling Physician Group Written by: Alex Dunn

After spending 15 years in a private practice in Valdosta, practice, and Sterling Physician Group seemed to be a great Georgia, Dr. Curt Starling decided to join the team at Sterling fit after discussion with the administration and staff.”

Physician Group, located in Moultrie, Georgia. The orthopedic Another aspect is the amount of patients he gets to see surgeon, who hails from Hahira, Georgia, said his field of study in a day and the variety of cases that walk through his doors. is one he has always been truly happy with.

Starling described what a typical day at the Starling began with his undergraduate “Although I trained in a clinic might be, with changing circumstances degree at the University of Georgia and then and patients to keep him on his toes. worked his way up to medical school at Em- major metropolitan ur“I see patients of all ages and with varying ory University. After finishing his residency at ban area, I find a smaller, pathology,” he said. “I may evaluate a high Emory, he took on a fellowship in arthroscoor middle school athlete in one exam rural area practice more school py and sports medicine at the University of room and their grandmother in the next on rewarding now. I made an average clinic day.”

Tennessee/Knoxville Orthopedic Clinic.

Orthopedic medicine had been on Star- the decision to try a hospiWhen it comes to operations, Starling facling’s radar throughout his schooling. He said es just as large of a variety of injuries. there are many reasons for why he believes tal-employed practice, and “In the operating room, I may be doing an his field offers what he considers to be the Sterling Physician Group ACL reconstruction on a soccer player and kind of medical practice that has it all. turn around and perform a hip or knee seemed to be a great fit af- then “(It’s) hands on, mechanical, technical, replacement on a senior citizen, followed by a challenging, and offers a very wide array of ter discussion with the ad- trip to the ER to see a child with an elbow fracday-to-day pathology to treat, encompass- ministration and staff." ture or a patient injured in an industrial acciing the entire musculoskeletal system, and dent,” Starling said. “I like the variety and feel a varied patient demographic... children, — Dr. Curt Starling I get to extract from all my years of training. I young adults, older adults, athletes, trauma would be bored doing the same procedure victims, etc.,” he said. or evaluating the same type of patient every day.”

Despite spending 15 years in a private practice, Starling Starling may treat injured athletes and older patients with is no stranger to other groups and business models. Over a arthritis, but that does not stop him from still having a passion 20-plus-year career, he has been with large ones, such as the for outdoor fitness. Along with being an auto enthusiast at Hughston Clinic; medium practices like his four-partnered tracks all over the Southeast, he also enjoys cycling, running, group in Lynchburg, Virginia; and small, shared-overhead swimming, and lifting weights in his free time. practices in the Valdosta area.

On the work side of things, Starling is enjoying his time The practice of orthopedics, like all medical fields, is conbeing a part of the team at Sterling Physician Group. He said stantly changing and adapting with new innovations and that it is much more than his patients and orthopedic medidiscoveries. Starling explained that the field could benefit cine; it’s the hospital and staff itself too. from smaller private practices merging with larger practices “Administration, staff, and peer physicians are all great to and hospitals. work with,” he said. “It’s a wonderfully upbeat environment.

“Medicine and the practice of orthopedics are changing,” Patients really notice it and appreciate it.” he said. “I think most orthopedic surgeons over the next deAs a surgeon at Sterling Physician Group, Starling practiccade will be aligned with hospitals, or if they practice in major es exclusively at Colquitt Regional Medical Center. Colquitt urban metropolitan areas, possibly mega-practices with 100Regional recently received its tenth ‘A’ for patient safety from plus providers.”

The Leapfrog Group. They are the only hospital in the region Starling decided to come to Sterling Physician Group for to achieve ten consecutive ‘A’ ratings. They also recently remany reasons; he likes what they have to offer, and the location cieved recertification by The Joint Commission for Total Hip suits him. and Total Knee Replacement for the second consecutive cer“Although I trained in a major metropolitan urban area, I tification period. find a smaller, rural area practice more rewarding now,” Starling said. “I made the decision to try a hospital-employed

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THE REALITY OF THE MICRO WORKOUT Written by: Steph Coelho

As our lives get busier and busier, it becomes increasingly difficult to fit in physical activity. From long hours at work to extended commutes, hours in the day when we’re free to do as we wish seem to shrink as time goes on. Do we really want to sacrifice our leisure time slogging away on the treadmill or lifting weights for an hour at the gym? New research suggests that intense bursts of physical activity are sufficient to keep us healthy. High Intensity Interval Training has been all the rage for a few years now and involves intense bursts of exercise, but these high impact exercises still require at least 10 minutes of your day. What if you could get similar benefits with even shorter periods of physical activity? Enter the micro workout.

Ways You Can Bring HIIPA Into Your Daily Life GO UPSTAIRS QUICKLY If you haven’t already started taking the stairs instead of elevators and escalators, then that’s one of the first places you can start. Once you have gotten into the routine of taking the stairs, increase your speed on your way up. A reminder, though: You should be careful on the way down. Even short stair climbing sessions can help elevate your heart rate and improve your cardiovascular health.

ENGAGE IN ENERGETIC CHORES

What is a micro workout?

Benefits of this type of workout

Micro workouts, also dubbed High Intensity Incidental Physical Activity, break down intense exercises into 10-minute (or shorter) intervals throughout the day. The key here is that the physical activity is incidental.

In other words, you barely notice that it’s happening. It’s part of your day and may include activities like climbing the stairs, gardening, or housework. According to recent research done by the University of Sydney published in the British Journal of Sports Medicine, there’s evidence that these tiny blocks of activity improve cardiovascular health.

It seems too good to be true, and while the research on HIIPA is still limited, there are indeed benefits associated with short durations of intense physical activity. For instance, studies have shown that those performing HIIT workouts have a higher incidence of weight loss compared to those doing moderate intensity exercise. A study from the University of British Columbia also found that inactive participants enjoyed HIIT workouts a lot more than other types of exercise.

Micro workouts have the advantage of being an approachable starting point for sedentary individuals and a palatable alternative to structured workouts. HIIPA is also a way of incorporating physical activity into a lifestyle instead of including it separately. Physical activity, then, runs the risk of becoming an even more significant part of one’s everyday routine.

The limited time commitment and low cost of this type of activity is also an attractive aspect. There’s virtually no learning curve required as well.

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Drawbacks There are limits to the micro workout. Incidental physical activity of this kind simply doesn’t provide the same benefits as vigorous physical exercise meeting minimum thresholds.

As people get fitter, the amount of physical activity required to see improvement increases.

And while HIIT may be associated with greater chances of weight loss, there’s no research linking HIIPA to the shedding of pounds.

People also tend to overestimate their physical activity levels, says research from the University of Southern California, and folks are likely to do the same when attempting to incorporate HIIPA into their lives.

Basic household chores such as cleaning and picking up can be turned into HIIPA exercises. All you need to do is put in a little more energy when doing these chores. Making an upbeat playlist can also help make them both a bit more fun and faster paced.

WALK BRISKLY ON ERRANDS Whether you are making a stop by the post office or grocery shopping, moving at a brisk pace is a great way to engage in HIIPA. You may need to start slowly, especially if you struggle with joint issues. As you build up your pace, you may find you enjoy your errands more as it acts as a positive physical release.

PARK FURTHER BACK Most of us have spent time circling parking lots looking for the closest parking spots. Instead of doing this, you can simply park near the back of a lot. You can have a slightly longer walk and a much easier time parking!

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MICRO WORKOUT CIRCUIT

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REPEAT THE CIRCUIT TWICE FOR A 4-MINUTE WORKOUT.

BICYCLE CRUNCHES - 20 SEC

PLANK HOLD - 20 SEC

MOUNTAIN CLIMBERS - 20 SEC

JUMPING JACKS - 20 SEC

PUSHUPS - 20 SEC

JUMPING SQUATS - 20 SEC

Could Blindfolded Eating Help You Lose Weight?

Written by: Jay Summer

Have you heard of the blindfolded eating trend that’s quickly gaining popularity? Many people are intentionally eating while wearing blindfolds so they can’t see their food during the meal.

Some people try blindfolded eating for the novelty of experiencing something new and unusual or to better understand the experience of actual blindness. Others believe it provides them a more authentic eating experience, enhancing their senses of smell, taste, and touch. There’s also evidence blindfolded eating can lead to less food consumption.

Keep reading to find out who is eating blindfolded, why, and what scientific research has to say about blindfolded eating and health.

Restaurants and Events Abigail’s Kitchen (formerly Camaje), a restaurant in New York City, pioneered the blindfolded eating restaurant trend with “Dinners in the Dark,” a now twice-weekly blindfolded dinner they’ve been offering to patrons for over 10 years.

Now, blindfolded eating restaurants and events are popping up across the country and world. Blackout in Las Vegas only serves plant-based meals in a pitch black room to provide “an incredibly sensory experience.” Blindekuh restaurants in Zurich and Basel, Switzerland, serve food to blindfolded patrons both to support blind people and provide an eating experience that leads to “pleasure in its most intense form.”

The blindfolded dining experience has also made its way to Mexico City with The Blind Dinner.

The trend doesn’t appear to be slowing down any time soon. This year, an Atlanta restaurant called Guac y Margys held a blindfolded taco night so patrons could emulate the characters in Netflix’s "Bird Box." (The movie's chacters have to stay blindfolded to survive.) A non-profit for the blind in New Hampshire threw a blindfolded eating dinner meant to allow attendees to better understand what it’s like to be blind while raising funds.

Food Consumption

Try It Yourself

You might wonder, is there any research-based reason for trying blindfolded eating, or is it all for fun and awareness?

While researchers haven’t studied if blindfolded eating increases your senses of taste, smell, or touch like many blindfolded eaters claim it does, they have studied the effect of blindfolded eating on food consumption.

In a 2016 study, blindfolded participants ate 9 percent less than non-blindfolded participants and overestimated how much they ate by 88 percent, which suggests they felt satisfied. Studies from 2002 and 2003 found blindfolded eaters ate 22-24 percent less food without feeling less full, suggesting blindfolded eating could help people eat less food and still feel satiated.

A 2010 study determined that eating in the dark diminished a person’s ability to gauge how much they’d eaten, regardless of if they were fed smaller or larger portions. This suggests that people wanting to use blindfolded eating to consume less should set out only the amount of food they want to eat in advance of putting on a blindfold.

If you want to try blindfolded eating, whether for the unique sensory experience or to eat less, you don’t have to travel far or pay a lot of money to do so. Instead of attending an organized event, enjoy your own blindfolded experience at home. Delishably, a website dedicated to food and eating, lays out step-by-step instructions for creating your own blindfolded eating experience.

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Giving Patients the Care They Deserve

Written by: Alex Dunn Photography by: Eric Vinson

Southern Healthcare Alliance of Valdosta, Georgia, has welcomed a new member to their team. Dr. Robert Kirtley decided to leave active duty and settle down in one area after 10 years of service in the military, something that also provided him with special training that sets him apart from the rest.

Kirtley, 46, attended Morehouse School of Medicine in Atlanta and then carried out his residency in the military at Walter Reed National Military Medical Center in Maryland. While he initially trained in radiology, Kirtley had additional training and worked as an aerospace medicine flight surgeon and later did another three years of training in physical medicine and rehabilitation.

“I had advanced training in imaging, and that is why I practiced a little bit differently than other doctors – because of that background in radiology and background in physical medicine,” he said.

Despite all those years having the opportunity to learn that specialized training in active duty, Kirtley ultimately had to make the decision to leave. The major factor for him was his family.

“I have a 5-year-old son, and we were getting moved every two to three years, and I liked my son to be able to settle down and stay in one location,” he said.

“He is about to start school, so it was the right time for my family to settle in one location. I enjoyed my dedicated service, but doing the right thing for my family is what drove that decision.”

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brings over 15 years of neurological experience.

During this time in his life, Kirtley interviewed all over the Southeast to find a job. He said most of them did not share his interest in patient care.

“Unfortunately, those (companies) are really focused on revenue generation and how many people you can see per day, whereas Southern Healthcare Alliance puts patients first,” he said. “And that is really what I was looking for: someone that cares about outcomes and cares about taking care of the patient first.

“I have longer visits here. I am able to listen to my patients and do a physical and imaging.

It really suited my practice style, and (Southern Healthcare Alliance’s) philosophy aligned with my philosophy.”

Kirtley explained that because of his time in the military he was trained to get injured soldiers back to duty as fast as possible. He said that typically a physician sees a patient for only a few minutes – maybe gets a history, maybe performs a physical exam – and then the patient is sent out for imaging. Southern Healthcare Alliance has a different view.

With the addition of Dr. Swader, SHA will be

"I want to offer my sincerest appreciation to the training program at Walter Reed Medical Center for accepting me into the program and the opportunity to train with a truly amazing staff that provided education and experience that I could not have obtained anywhere else."

— Dr. Robert Kirtley

“Here, we are incortohistoserve more patients in South Georgia porating thatable same ry, a good detailed phys-Florida, and be partners in helping and North ical exam, and we also patients enjoy their life again. have a state-of-the-art Samsung high resolution ultrasound where I do the Healthcare Alliance Neurology has imaging of Southern the body all in the samebeen visit,” serving Kirtley the community for over 10 years. said. “Sometimes I even We diagnose and treat patients experiencing a do image-guided intervention in the same visit.” variety of neurological disorders.

Because he can take his time with patients, Kirtley is able to give them Dr.and Sheri Swader specializes in epilepsy, the attention care they need toneuromuscular feel better. conditions, and migraines.

“We typically see a patient every 30 minutes, sometimes even longer, as long as 45 minutes,” he said. “I’ll do patient evaluation, imaging, discussing those results, and a lot of the time people walk out feeling much better. It can be from eight to 12 people a day.”

Kirtley has such a passion for his work because it is constantly offering something new and innovative as medicine adapts with new technology.

“There are exciting changes taking place in medicine today including the incorporation of ultrasound imaging in diagnosis, ultrasound guided treatments and the utilization of regenerative medicine, aka, orthobiologics.”

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Kirtley believes that Southern Healthcare Alliance also helps reduce the ever-growing opioid crisis that faces the nation as a whole.

“There are many treatments on the horizon and currently in development. Fortunately, my years in the military allowed my research and exposure to trials that would have been too cost prohibitive in the civilian sector.

As a result of the research and trials I participated in, I now have real treatments and techniques that work effectively. That's why I'm excited!”

— Dr. Robert Kirtley

“My goal is to reveal the true underlying pathology and treat it instead of prescribing a medication that you need over and over,” he said. “We want to find and treat that underlying problem whether that be with a traditional steroid or an orthobiologic like a true autologous stem cell product from your bone marrow.”

Not only that, Southern Healthcare Alliance isn’t afraid of trying new ways of treating patients through cost-effective procedures. Kirtley explained a new innovative procedure that they offer for the treatment of a common ailment,

carpal tunnel syndrome.

We provide a minimally invasive ultrasound guided release surgery that resolves carpal tunnel syndrome without a scar. Patients are back to using their hand the next day rather than a month or longer as is typical with traditional carpal tunnel surgery.

“They were really open to the new cutting edge technologies we were utilizing in the military and were supportive to bring these new treatments to Valdosta. We are offering treatments not available locally!” he said.

Kirtley is able to explore how far his field of medicine can go with Southern Healthcare Alliance. Whether it’s to have the opportunities to meet with patients longer or using innovative technologies to advance their quality of life without the use of addictive narcotics, Kirtley believes success can be found here.

“There are many treatments on the horizon and currently in development," he said. "Fortunately, my years in the military allowed my research and exposure to trials that would have been too cost prohibitive in the civilian sector.

As a result of the research and trials I participated in, I now have real treatments and techniques that work effectively. That's why I'm excited!”

Business Hours and Information: Monday-Thursday 8:45 a.m. – 5:30 p.m.

Friday 8:45 a.m. – Noon

Address: 3790-B Old Highway 41 N., Valdosta GA 31602 Phone: (229) 262-1981 Email: referral@southernhealthcarealliance.com Facebook: facebook.com/shaneurology Website: www.southernhealthcarealliance.com

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Youth Pastor Prioritizes Fitness Written by: Alex Dunn | Photography by: Jesse Taylor

Ross Cook, a youth pastor at Crossroads Baptist Church in Valdosta, Georgia, used to have trouble finding time around his work for his health and fitness. He and his wife, Wendy, decided to start their fitness journey together, which then presented the other issue of finding something that would fit with both of their schedules.

CrossFit Winnersville became the solution.

Not only did it provide a workout routine they both enjoyed and that met their fitness goals, but it also offered class times that worked with their schedules.

“We are both incredibly busy like everyone else, so finding a time we could go together was hard, until we realized

that there was a 5 a.m. class every day at CFW,” Ross Cook said. “No matter what your schedule is, there is a class that can work for you. We made the decision we would do that class together because it would force us to get up, work out, and then have the rest of the day to accomplish whatever we needed to. With three kids,

“We have found an amazing group of friends and a community of people that are on the same journey we are on. We push each other, and from Day 1 we have received nothing but encouragement. it’s made getting fit fun.”

— Ross Cook

the 5 a.m. works so well because our workout doesn’t interfere with anything else we have going on.”

The Cooks, who became CFW members in October of 2017, realized that CFW offered much more than convenient class times. It also offered support from those who shared a similar goal.

“We have found an

29

amazing group of friends push and hold one anand a community of peo- other accountable, which ple that are on the same is key when you’re getjourney we are on,” Cook ting up at 4:15 a.m. three said. “We push each oth- to four times a week.” er, and from Day 1 we Cook, who has been have received a pastor for nothing but 13 “I believe that I nearly encourageyears, believes ment.

It’s can be a better that staying made getting husband, dad, healthy and fit fun.” will provide youth pastor, fit CrossFit inthe strength cludes a coach neighbor, etc., to live a better who guides and healthier the more fit participants to lifestyle so he I am. We are perform workcan continue outs correctly able to do more to impact his and safely. and serve more community.

One feature “I believe as we make Cook likes is that I can be our fitness a a better husthat they offer personal- priority. I’m 40, band, dad, ized coaching youth pastor, and I want to neighbor, etc., and a helping live a long time the more fit I hand with diet and nutrition. and accomplish am," he said.

“We have "We are able everything the best to do more God has for coaches on and serve the planet, my family and more as we and they do make our fitme.” a great job of ness a priority. teaching you I’m 40, and I how to do want to live a — Ross Cook every movelong time and ment,” he accomplish said. “And if you can’t do everything God has for something, they teach my family and me.” you how to modify or The Cooks took scale it until you are able charge of their fitness to do whatever it is.” journey to make it work While coaches and for them despite chalfellow members of the lenges they encountered.

CrossFit group help with Cook said he and his wife motivation and strength, have accomplished a lot Cook said that a lot of it through CrossFit, somehas to do with pushing thing he wants others to yourself to show up and experience. stay active.

“CrossFit is challeng“I have found that just ing, but no matter where showing up is half the you are in your fitness, battle, and if you have to you can do it,” he said. miss, you just start back “If Wendy and I can do ASAP and get after it,” it, I promise you can do he said. “The communi- it. Just show up, do what ty at CFW will always be the coaches tell you, and there to cheer you on, experience what so many challenge you, and push are experiencing through you to do your best and CrossFit.” be your best.

“CrossFit has given Wendy and me something we can do together, and it has truly helped us in our relationship, friendship, and marriage. We 30

“I have found that just showing up is half the battle, and if you have to miss, you just start back ASAP and get after it.”

— Ross Cook

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What's the RIGHT Way to Feed Your Baby?

Written by: Steph Coelho

The debate rages on about breastfeeding versus bottle feeding. While some are adamant that breastfeeding is the best and only way, there’s something to be said about the toxic nature of the current conversation. The focus on breastfeeding as a superior feeding method is also exclusionary. While research shows that breastfeeding has unarguable benefits for baby and mother, the debate lacks a particular nuance. There’s plenty of gray area to explore and consider, including the importance of empowering parents and mothers to make their own informed decisions.

Breastfeeding

Bottle feeding

One of the most important advantages of breastfeeding is that it’s free. It’s also impossible to ignore the scientific evidence that shows that breastfeeding is the ideal diet for infants. As long as the mother is adequately fed, breast milk is a nutritional powerhouse.

Through breast milk, antibodies are transferred to the baby, which help shield the child in early life. The sterile nature of breast milk also means that there’s no chance for a child to develop allergies to its food source.

Breast milk is readily available to pump in many cases, and the act of breastfeeding fosters a strong bond between mother and child. In addition, studies show that breastfeeding moms have a lower risk of disease than non-breastfeeding moms.

While breastfeeding has definitive health advantages for mother and baby, there are still essential drawbacks to consider. Breastfeeding may be mechanically difficult for some mother-baby pairs. It takes practice and isn’t second nature to all. The pressure to be immediately successful can be frustrating and emotionally damaging.

The process is sometimes painful and requires time and patience.

Those taking certain medications may not be able to breastfeed. In cases where milk is not being adequately passed, the baby may experience rapid and dangerous weight loss.

While formula does not offer the same protective nutrition that breast milk does, it’s a reliable alternative for situations when mechanical extraction isn’t possible or is extremely painful. Formula is a safe option for cases where the parent has an infection that’s transmissible via breast milk (e.g., HIV). Formula also has its place as an additional source of nutrients for breastfeeding mothers experiencing limited supply and is useful for dealing with nutrient deficiencies present in infancy. In addition, any parent or guardian can feed the baby using formula, allowing others to bond with the infant.

Where formula drags behind is notably in its lack of antibodies and its high cost compared to breast milk. Preparing formula also requires time and measuring. There’s also a risk of an allergic reaction to ingredients present in formula.

Which is better?

Both options offer balanced nutrition for baby. In cases where the parent is not able to or does not want to provide breast milk, there’s no reason to shame them.

There is no right and best way to feed a child. The act of breastfeeding does not define motherhood or parenthood. Each option has its advantages and disadvantages.

33

Wiregrass RN Program Named No.1 in Georgia Written by: Cody Gatts Photography courtesy of Wiregrass Georgia Technical College

RegisteredNursing. dents to achieve success org has named Wire- on the National Council grass Georgia Techni- Licensure Exam and to cal College’s Associate perform proficiently as of Science in Nursing a competent and safe (RN) program the No. professional registered 1 program in the state nurse,” Ridley said. of GeorRidley’s “Students can be gia. This point was confident that when places only furthey successfully Wiregrass’ thered by p r o g r a m complete the program, Dr. Tina K. above all they are prepared to Anderson, other colWiregrass pass the NCLEX-RN. leges, uniWiregrass is extremely president, versities, who exproud of the faculty, and techplained graduates and nical colthat there students.

This ranking is is a large leges in G e o r g i a . further validation of the focus on hard work they put in the proThe ranking was gram. day after day.” based on “ T h e the total ASN fac— Dr. Tina K. Anderson number of ulty truly students’ care about National Council Licen- the students and are sure Exam pass rates. continuously striving to According to Regis- improve the program,” teredNursing.org: “We Anderson said. “Stuhave ranked the top 20 dents can be confident nursing schools in Geor- that when they successgia by analyzing current fully complete the proand historical NCLEX- gram, they are prepared RN 'pass rates,' meaning to pass the NCLEX-RN. the percentage of grad- Wiregrass is extremeuates who passed the ly proud of the faculty, exam out of the total 53 graduates, and students.

RN programs currently This ranking is further offered in the state.” validation of the hard Dr. Darlene Ridley, work they put in day afWiregrass’ director of ter day.” nursing, has taught Anderson spoke since the program be- about the students' abiligan in January 2014. ties to pass the exam.

“We want our stu“Every student who’s 34

“Every student who’s graduated from the RN program at Wiregrass, has passed their state board test to become a registered nurse in Georgia, and that is so powerful to us.”

— Dr. Tina K. Anderson

graduated from the RN program at Wiregrass, has passed their state board test to become a registered nurse in Georgia, and that is so powerful to us,” Anderson said. “As hospitals, as clinical sites, as our industry that counts on getting a workforce of RNs from us, as they support us, and as they guide us and serve on advisory committees, we want to make sure we’re producing a good product for them, and we are.”

Wiregrass’s RN program has a job placement rate of 100 percent with graduates working

in many area hospitals, doctor offices, and nursing facilities.

Eli Metts graduated from Wiregrass in 2017 with his Associate of Science Degree in nursing. He is a registered nurse in the Invasive Cardiology Unit at the South Georgia Medical Center Dasher Memorial Heart Center.

“I am so glad I chose Wiregrass to pursue my nursing education,” Metts said. “Having been in the field for close to two years now, I know that I was more than prepared when I joined the ranks of registered nurses in my community. I learned

all the practical skills at Wiregrass that serve me in my job role today. The hands-on experience I garnered as a student from Wiregrass made me feel confident and comfortable when I entered the workforce. To my mind, there is no better choice for prospective nurses when they are deciding on where to pursue their degree.”

Anderson made a statement on Wiregrass’s ranking.

“To be ranked No. 1 by an entity that’s a third party to us — you don’t get to influence their ranking,” Anderson said. “It’s based on who’s passing those

boards. To be ranked No. 1 in the state of Georgia, that’s powerful for us, and we are very excited about what that means.”

The RN program is one of the competitive admissions programs at the college and welcomes new students into the program each spring semester. Students can apply for the program after completing required courses and the HESI exam. Visit wiregrass.

edu to learn more about the programs Wiregrass offers. To view the rankings, visit registerednursing.org/state/georgia/#rankings.

The Opioid Crisis in Georgia Written by: Jay Summer

Children and Opioids According to a 2018 poll conducted by the American Psychiatry Association, nearly one out of three Americans knows someone addicted to opioids. The CDC reports that 130 Americans die of opioid overdoses every day. The opioid crisis has cost the United States over $1 trillion dollars since 2001, and that burden is projected to continue increasing yearly.

It’s clear that the opioid epidemic is majorly impacting individuals and our country overall in a devastating way. What led up to this situation, and how is it affecting us locally in Georgia? Perhaps most importantly, how can it be fixed?

History of the Opioid Overdose Crisis The opioid crisis, also frequently called the opioid epidemic, refers to the large number of people who are addicted to prescription drugs such as pain killers, “street drugs” such as heroin and illegally manufactured fentanyl, or both. Anyone addicted to or misusing such drugs is at risk for overdosing.

According to the National Institute on Drug Abuse, the opioid crisis began in the late 1990s. Pharmaceutical companies claimed that prescription opioids would not lead to addiction in patients. Doctors then prescribed pain pills to patients at a higher rate than before. As a result, addictions developed, and the prescriptions began being overused, misused, and sold as street drugs. More recently, drug dealers learned to illegally manufacture fentanyl, a prescription opioid.

Although the average age of someone who overdoses on opioids is 41 years old, this issue affects people of all ages. Pediatrics journal reviewed opioid statistics related to children and teens and found the following: • Opioid poisoning hospitalizations nearly doubled between 1997 and 2012, with the highest increases seen in children ages 1-4 and 12-17 years old.

• The number of children admitted to Pediatric Intensive Care Units doubled from 2014 to 2015.

• The opioid overdose death rate in people under age 18 has recently stopped growing.

• Methadone makes up nearly 20 percent of opioids consumed by children ages 1-5, showing that parents treating their own opioid misuse put their children at risk.

Babies are also finding themselves affected by opioid misuse. Neonatal Abstinence Syndrome is the diagnosis given when babies go through withdrawal after birth because their systems were accustomed to their mothers' drug use. The numbers around NAS are alarming: Nearly every 15 minutes, a baby is born already going through opioid withdrawal.

of patients legally prescribed opioids become addicted.

of patients taking legally-prescribed opioids for pain misuse them.

36

of people on heroin used prescription opioids first.

Opioid Issues in Georgia The National Institute on Drug Abuse provides data showing how Georgia’s opioid statistics compare to the rest of the nation’s. In 2017, Georgia had 1,014 people die from opioid overdose deaths. While this is a significant and saddening amount, it is lower than the national rate.

However, Georgia’s physicians are prescribing opioids at a higher rate than what’s average for the nation. They write 70.9 prescriptions per 100 people, while the national rate is 58.7 prescriptions per 100 people. Though this rate is higher than the national average, it is the lowest rate of prescriptions Georgia has had since the CDC began keeping track.

Even though Georgia’s opioid prescription rate is declining, the state’s death rate for prescription opioid overdoses continues to increase each year. Deaths from heroin and synthetic opioid use also continue to increase, showing that the opioid overdose crisis is getting worse in Georgia, not better, despite a decline in 2013.

A yearly increase in the rate of Neonatal Abstinence Syndrome in babies born in Georgia also reflects this growing problem.

Efforts to Address the Opioid Crisis The U.S. government recognizes the seriousness of the opioid overdose crisis, and both the U.S. Department of Health and Human Services and the National Institutes of Health are working hard to address it. They’re primarily focusing on treatment and recovery program access, drugs that reverse the effects of overdose, research and data on the crisis, and ways to better treat chronic pain.

Locally, the Georgia Department of Public Health is working on initiatives to reduce the number of opioid overdoses. The Georgia Hospital Association is also well aware of the issue, saying their emergency rooms have been “inundated with patients who have overdosed,” so they are taking action in whatever way they can.

Effective Ways to Help Someone With Opioid Addiction Educate Yourself Knowing what to expect with a substance use disorder can go a long way. The more you understand, the more love and compassion you can have for someone who is struggling.

Plan an Intervention Interventions can be helpful in expressing concern over your loved one’s addiction and encouraging them to get help. Suggesting addiction treatment for a person in your life with an opiate addiction may help them understand how their disease hurts others and can give them concrete steps toward making a change.

Set Boundaries and Stick to Them It’s up to you to decide what role you want to play in your loved one’s addiction. Boundaries can be healthy for everyone involved.

Provide Support

of patients who are addicted to prescription opioids end up using heroin.

died of an overdose in 2015.

It can be difficult, but you should always provide support, even if you have to distance yourself from the situation. People with substance use disorders may be at the worst point in their lives, so they need to know they are loved and supported.

Don’t expect results right away

(63%) were from opioids.

Just telling a loved one you want them to quit isn’t enough to cure their disease. Addiction is complicated, and there are many layers to the disease.

GET TING PERSONAL

With Trainer Lindsay Howard Written by: Anna Limoges Photography by: Jesse Taylor

Some might say the best part of personal training is the flexible hours or being able to get your own workout in while you’re working with clients. For Lindsay Howard at Sculpt 24 Fitness in Valdosta, Georgia, it’s watching her clients achieve their goals.

“It’s a blessing to be a part of their journey,” she said.

Howard has been a personal trainer since 2014, and she’s been with Sculpt since November 2016.

“I started my career in fitness as a Zumba instructor and then expanded into group fitness,” she said. “One day, one of my bosses at the time asked me, ‘Lindsay, why aren’t you personal training?’ At the time I didn’t think it was for me. I liked leading groups and dancing.

Then, I decided to go for it. I’m so glad I did.”

While it is not required, most personal trainers choose to become certified through one of several organizations. Howard received her personal training certification through the American Sports and Fitness Association.

She also has a Zumba 38

fitness license for Levels 1 and 2.

“To get my personal

training license was a lot of studying,” Howard said. “I had a lot of knowledge from some of my college courses and from mentoring from other trainers and fitness professionals, but it was still a lot of studying to get ready to take the test.

I passed my test and got my license.”

According to Howard, some of the biggest benefits of having a personal trainer are having someone to keep you accountable; to give you new workouts; to help you get results; and, most importantly, to teach you proper form to prevent injury.

One of the biggest mistakes she sees in the gym is lack of patience with the process.

“Giving up too soon is one of the things I see the most,” she said. “Most people want immediate results. You don’t get out of shape overnight, so it doesn’t make sense that you would reverse that in such a short period of time.”

A typical day for Howard involves training clients both in the mornings and evenings.

“My first clients are

usually around 8 a.m.,” she said. “I train clients until about 11:30 (a.m.).

Then, I do the first part of my workout. Clients start up again at 5 (p.m.) and end around 7:30 (p.m.).

Then, I do the second part of my workout.”

Howard said one client in particular stands out to her: a 58-year-old woman who has found joy in pushing her body to do things she didn’t think were possible.

“One of my clients just wanted to grow old gracefully,” Howard said. “She shows up and gives it her all every time. She has learned to love her body. Watching her excitement when she achieves something is the best.

One time she didn’t think she could do a box jump. She nailed it, and the look on her face was priceless. She was so excited.”

Howard’s first fitness inspiration growing up was her athletic older sister. Now, she cites successful fitness industry businesswomen Amanda Latona and Pauline Nordin as inspirations.

However, it may be her own health struggles that have fueled Howard’s passion for fitness the most.

“I had some serious health issues at one point,” she said. “I had the worst case of endometriosis my doctor had ever seen. I literally almost died. At the age of 33, I had a hysterectomy.

Once I healed, I started working out again.

Then, I got my Zumba license and continued from there. Once I got into personal training, I also decided to start competing in bikini fitness competitions. I’ve done 3 competitions and brought home trophies from each one.

“I can’t imagine not training now… I always felt that God meant for me to help people, but I had to look to his purpose and plan. I feel like this is what I was meant to do.”

For anyone who’s hesitant to start working out at a gym because they don’t know where to start, Howard suggests getting help from a trainer or going with a friend.

“When gyms offer that free consultation, take them up on it,” she said. “Try classes. Get a trainer. If you don’t jive with the first instructor or trainer, don’t give up. Try another.

Bring a buddy! Having a workout buddy makes things not so serious so you can enjoy your workouts.”

“I can’t imagine not training now… I always felt that God meant for me to help people, but I had to look to his purpose and plan. I feel like this is what I was meant to do.”

— Lindsay Howard

39

Intermittent Fasting and Its Effects on Women Written by: Steph Coelho

Counting calories, weighing food, and eliminating carbs have long been the primary tactics for shedding unwanted pounds. There’s no denying that consistently keeping track of food intake is incredibly tedious. Few can proclaim that they enjoy carefully portioning their afternoon snacks and daily meals. The process requires an immense amount of brain power and energy. When life doesn’t go as planned and an impromptu meal is thrown in the mix, restrictive dieters panic in the face of unsanctioned food choices.

It doesn’t have to be this way, according to proponents of intermittent fasting. IF is a method of eating that relies on a restricted eating window to reduce calorie intake throughout the day without the need for strict calorie counting. The idea is that a limited eating window translates to fewer calories consumed. In addition, a gut rest period is thought to be helpful and health promoting.

In practice, there are a few IF variations, the most common being a 16:8 window that entails an eight-hour eating window and a 16-hour fast. Another popular IF variant is the 5:2 window, which incorporates a fast on a weekly basis. There are five days of normal eating and two days when calories are cut back significantly.

Benefits

Drawbacks

According to numerous studies, there are significant health benefits connected with IF. Research published in 2018 from the University of Surrey found that those on a 5:2 weekly IF schedule had a reduced risk of heart disease and saw a reduction in blood pressure.

Another study from the University of Illinois at Chicago published in the journal Nutrition and Healthy Aging also saw a decrease in blood pressure of participants. In addition, the study’s obese participants — who observed a 16:8 eating window — lost weight on the diet.

IF is considered an easy-to-follow diet since it requires no calorie counting. IF has also been linked to a reduction in cognitive decline and inflammation associated with conditions like Alzheimer’s.

There are, however, several drawbacks associated with an IF diet.

A 2018 University of Surrey study found that many participants had trouble sticking to their restrictive eating schedules. Many individuals find it challenging to stick to a pre-determined eating window, especially in the face of social or family events. It is possible, though, to adjust your IF schedule to fit your lifestyle.

The diet is an ineffective and potentially risky option for those with nutritional deficiencies or low body weight. Those with an eating disorder or history of one should also steer clear of IF. While IF is not as restrictive as calorie counting, it still involves a limited eating window and may encourage extreme and problematic eating habits to develop in susceptible persons.

Research shows that IF contributes to insulin resistance in some people and may increase individual risk for diabetes. In terms of weight loss, some studies show that IF isn’t better than other types of diets.

40

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How IF Affects Women and Men Differently Limited studies specifically look at a woman’s physiological response to IF, but there are a few clear concerns to be aware of.

There’s evidence that IF may negatively affect women’s hormone balance and metabolism. It may also be more difficult for women to stick to a fasting-type diet because women in a fasted state typically display pronounced hunger cues compared to men.

Women on IF may experience increased PMS symptoms and irregular periods. There’s also a risk of hypothalamic amenorrhea, which is the stoppage of a period that occurs due to the body not getting enough nutritive energy. In severe cases, it can lead to infertility. There’s also research that shows that women may experience increased stress levels when adhering to an IF lifestyle.

In males, there’s some evidence that cognitive benefits are more pronounced compared to females, though the studies have mostly been done on rats. One area where women may have the upper hand is with cholesterol changes.

Studies have shown that women showed improvements in this area when on an IF diet.

The takeaway with IF is that it’s vital that eaters monitor their bodies' responses to the diet.

Research the long-term effects of an IF diet. IF isn’t for everyone. Diet is a deeply personal and individual choice, after all.

The best approach for those wanting to try IF? Start small, increase the fasting window slowly, and avoid other restrictive behaviors in conjunction with scheduled eating. Most importantly, though, listen to your body!

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Exercise Moderately

Start Slow

Eat Healthy

Focus on Healthy, Not Skinny

Staying hydrated keeps you feeling fuller longer and makes you feel better overall. Many times we think we’re hungry, but we really are thirsty.

Low-intensity steady state activity, such as walking at a moderate pace, actually helps curb hunger pangs.

Lifting heavy weights, running at high speeds for long periods of time, and interval training are too taxing for a fasted state.

Start fasting a couple of days in the week to ease your body into it before it becomes a routine.

IF is not a diet, so you still should watch what you intake.

Focus on improving your health, not on your size or the number on the scale.

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Marine Veteran, 76, Is CrossFit Fanatic Written by: Dominic Ligon Photography by: Jesse Taylor

Bill Sutton, a 76-year-old Marine veteran, is the epitome of longevity and endurance. This fitness fanatic is a regular at Thomasville’s local Crossfit community, Townie.

The grandfather of five recently celebrated his 40th wedding anniversary by hiking Blood Mountain, the highest mountain on the Appalachian trail, with his wife right beside him. Sutton has developed a love for exercise since his introduction into the Crossfit world thanks to his son William, who regularly attended the fitness program.

“I guess I kind of fell into it," he said. "I wasn’t searching for it, but once I saw William attending the sessions with his family, I was influenced to go.”

Once Sutton showed interest in the program, he met Jonathan Watt, the lead trainer at Townie Crossfit. Watt offered Sutton a free lesson, and he hasn’t looked back since.

“I love the workouts; they’re extremely exhausting but ad-

dicting at the same," Sutton said. "There hasn’t been a time where I wasn’t on my back, but the natural high is priceless. Jonathan Watt is a great gym owner as well; he makes the gym a welcoming atmosphere.”

“I love the workouts; they’re extremely exhausting but addicting at the same."

— Bill Sutton

Sutton went deeper into explaining how the Crossfit environment has helped his workout experience.

He said that every individual is uplifting and goal oriented.

“The people there are great," he said.

"They call themselves a fitness community, and it's true. I wake up early and attend the 8:30 (a.m.) class. The people there are so encouraging, and it’s not competitive. It’s excellent. I can’t speak highly enough about 43

“The difficulty of the workout depends on your general health. It could work for anyone who is in reasonable health, and you don’t have to be in shape. The workouts can be scaled to the individual's capability. It gives you the control to do what you can do. The Townie community looks out for me.”

— Bill Sutton

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the place. Come try it out. It’s a freefor-all, and you’re surrounded by a great group. I love the camaraderie.”

As a former high school All-American diver, Sutton has been naturally athletic for his entire life; however, he admitted to not taking exercise as seriously in his younger days. Crossfit is his first workout program ever, and he maintains a strict weekly regimen by working out every Monday, Tuesday, Thursday, and Friday.

“My recovery days are on Wednesdays and Sundays; I have to allow my body to heal," he said. "I can honestly say that I’m in better shape than I was in my twenties.”

Sutton recommends Crossfit to each and every person, no matter what age. He explained the importance of pace and awareness of one’s athletic ability. Knowing what level to begin his Crossfit journey has helped Sutton effectively improve his fitness.

“The difficulty of the workout depends on your general health," “I can he said. "It could honestly say work for anyone who is in reasonthat I’m in able health, and better shape you don’t have to be in shape. The than I was in workouts can be my twenties." scaled to the in— Bill Sutton dividual's capability. It gives you the control to do what you can do. The Townie community looks out for me.”

Sutton said that he enjoys cardio and lower body workouts. He continues to set the bar higher each day by pushing himself to accomplish more than the previous day.

“Right now, I would say box jumps are my favorite," he said. "I can do 26 inches, but before long I want to get to 30 inches. I’m seeking improvement to set an example for myself and others.”

Sutton said the most impactful life lesson he’s learned through Crossfit is to give and show gratitude.

“In everything, give thanks," he said. "You can’t give thanks for a whole bunch of things, but you can give in it."

Summer 6 Pack Boat Exercise

Walk the Plank and Rotate

Scissor Kicks

One-Leg Plank

Bicycle Crunches

Pushups

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Shine a Light on

SKIN CANCER SKIN CANCER SELF-EXAMINATION Examine back of neck and scalp with a hand mirror. Part hair for a closer look.

Examine body front and back with a mirror, then right and left sides with arms raised.

Skin cancer is the most common form of cancer in the United States.

TYPES OF SKIN CANCER Bend elbows. Look carefully at forearms, back of upper arms, and palms.

Check back and buttocks with a hand mirror.

Basal Cell Carcinoma 80%

Look at backs of legs and feet, spaces between toes, and soles.

BBC is the most common cancer in humans. It develops in more than 1 million people every year in the U.S. BBC appears on skin with a history of sun exposure like the face, ears, and scalp.

Squamous Cell Carcinoma 16% About 200,000 cases are diagnosed each year.

SCC tends to develop on fair-skinned, middle-aged, and elderly people who have had longterm sun exposure.

1 in 5 Americans will develop skin cancer in the course of a lifetime.

Melanoma 4% Melanoma has been coined "the most lethal form of skin cancer" because it can rapidly spread to the lymph system and internal organs.

In the U.S. approximately one person dies every hour of melanoma.

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To learn more about skin cancer and to find a free skin cancer screening, visit

SpotSkinCancer.org

a i day d e m 6.20.19

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