Health Life July/August 2021 by ITG Next Magazine

Finding Joy in Helping Others Julie Tyus

ATHLETE TURNED DIETITIAN Neil White

Loving One Another The DiTimasso Family

From Cleveland Clinic to SGMC

Dr. David Hardy Brings New Vascular Capabilities to South Georgia July/August 2021 | FREE1

Jul/Aug

2021

"Summertime is always the best of what might be." — Charles Bowden

Contributors Publisher Mark Dykes Graphics Mandy Douthit

Feature Photography Brandon Pham

Feature Writers Tyrah Walker Janah Merlin Kaitlyne Piper Sabrina Sclater Domonique Whitehurst

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 2021 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

Neurosurgeon Improves Life of Local Teen

Healthcare for Black Women in America

Don’t Fear Your Pap Smear

Secret Signs of Depression

Loving One Another:

Chew on This

What Are Anxiety Attacks?

Food Allergies

From Cleveland Clinic to SGMC

Finding Joy in Helping Others

New Workout Plans

Top Items Every Beginners Should Have in Their Gym Bag

Importance of Community

Breastfeeding Awareness Month

Connection in Progress

National Wellness Month

Vegan Dieting 101

Athlete Turned Dietitian:

Drinking Teas for Your Health

Raygen's Story SGMC

The DiTimasso Family

The Importance of Caring for Baby Teeth

+ Recipes

Dr. David Hardy Brings New Vascular Capabilities to South Georgia

Julie Tyus

Neil White

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 fingertips. Know of someone who deserves to be featured in our magazine? Let us know!

EXPERT CARDIO THORACIC CARE Welcome Dr. James Shoptaw Cardiothoracic Surgery SGMC CardioVascular Institute

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Neurosurgeon Improves Life of Local Teen RAYGEN'S STORY

An active 14-year-old, Raygen Youngblood has overcome numerous physical obstacles. She was born premature, weighing 1 pound, 10 ounces, and spent many weeks in a neonatal intensive care unit, where she experienced two Grade 4 strokes. Raygen’s mom, Harriet Youngblood, explained, “There was so much blood leaking in her brain that it couldn’t be absorbed. It caused a large clot and tumor to form. When she had the second stroke, we were told she would be blind, deaf, and on a feeding tube. But God had a different plan.” While struggling with generalized tonic-clonic seizures, also called grand mal seizures, Raygen has been able to excel academically and is a member of the Southside Christian School cross country team and drama club. “She has been through so much,” Harriet said. “Raygen has cerebral palsy and hemiplegia. Her right side is partially immobile because of the strokes.” Examined by numerous neurologists, Harriet said the consensus is the tumor is inoperable, leaving Raygen dependent on daily medication and little hope for a seizure-free life.

SGMC Neurosurgeon Dr. Kimberly Mackey gives Raygen Youngblood a new lease on life through VNS Therapy.

A Vagus Nurse Stimulator (VNS) is a medical device designed to prevent seizures before they start and stop them if they occur.

Raygen’s despair finally gave way to hope when her neurologist Dr. Hernan Posas recommended a vagus nerve stimulator (VNS), a medical device designed to prevent seizures before they start and stop them if they occur. Posas referred Raygen to Dr. Kimberly Mackey, a neurosurgeon at South Georgia Medical Center. While the VNS procedure is not new, Mackey is the only board-certified pediatric neurosurgeon in South Georgia who performs VNS therapy. Mackey, who has been performing VNS therapy for the past 11 years, explained that the device sends mild pulses through the vagus nerve to areas of the brain associated with seizures. People with a VNS often experience fewer seizures, and if seizures occur, they are usually shorter and less severe with better recovery. The VNS is used in conjunction with medication or other treatments for people 4-years-old and older with drug-resistant epilepsy and focal (partialonset) seizures. Raygen also wears a magnet around her wrist. When she feels a seizure coming on, she can waive the magnet over her VNS. “Having Dr. Mackey come to SGMC has been a blessing for our family,” Harriet said. “When we first went to meet her, she spoke directly to Raygen.

She wanted to make sure Raygen wanted to go through with the surgery. It was up to her.” For Raygen, the VNS represents a better quality of life. “Before, I wasn’t sure if I would ever be able to live on my own or even get a driver’s license,” said Raygen, who one day wants to be a forensic scientist. For more information on South Georgia Medical Center's neurosurgery program, visit sgmc.org.

Raygen Youngblood visits with her neurologist Dr. Hernan Posas, who recommended she undergo the VNS procedure.

Healthcare for

BLACK WOMEN

in America Written by: Sabrina Sclater

In America, it is established that woman die in childbirth at a higher rate than any other country. Black women are three times more likely to have maternal death than any other race in America. There are about 700 deaths dealing with maternal death each year, among the various measure of death, 75% have been determined to be preventable. In the U.S., mortality rates 17.2 deaths per 100,000 live births. Unfortunately, the rates are higher amongst black women which average 43.5 deaths per 100,000 live births. This maternal death relating to black women are discovered to be due to underling chronic conditions, structural racism, implicit bias, and healthcare quality. In the early 20th century, some states had established Maternal Mortality Review Committees (MMRCs) which investigated the deaths that are related to maternal deaths. Overtime, it became inactive due to the decrease in death in child birth pertain poor medical practices. Since 2016, the MMRCs resurfaced into interest die to the increase of maternal mortality rates of death by race. As a doctor, providing necessary care to patients is important. It is critical to know important information concerning the patients’ health including listening objectively to symptoms to be able to determine a logical diagnosis. A bias doctor tends to disbelief symptoms of black women resulting to misdiagnosing conditions. Black women tend to live in unstable neighborhoods that result in high violence crime rates and high air pollutions than white women. This has resulted to discrim-

ination in income inequality which leads to health disparities. Rural communities access barriers dealing with healthcare. This had affected their ability to obtain the care that they generally need. The rural community have insufficient access to appropriate healthcare success. For the rural communicates to have access to sufficient healthcare, finances are required to pay for service, transportation to appropriate location of serve, and health literacy. Reported by the U.S. Census Bureau, as of 2018, 9.1% of the rural communities were without any type of healthcare insurance. Rural residents had delay on receiving any healthcare due to the cost. Additionally, a report of healthcare workforce shortage had limited the supply of available service of healthcare. In the rural areas, 62.93% of Primary Care Health was short as of Dec. 2019. Rural communities lack access to transportation. These individuals more than likely must travel longer distance to access most healthcare services. Most individuals who are in the rural communities have chronical conditions which require multiple visits to the healthcare facilities. This has created challenges as transportation are inaccessible. Health literacy has a massive barrier with the rural community. This had impacted the patient’s ability to understand the necessary information from their healthcare provider.

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Don’t Fear Your Pap Smear Written by: Kaitlyne Piper

Getting your first pap smear can feel intimidating, but it truly just sounds scarier than it is. A pap smear is simply collecting cells from one’s cervix, and is important to not skip out on. One should begin to get pap smears once they are either 21 years old, sexually active, or earlier, depending on personal preference. Many women tend to go sooner rather than later since pap smears help to detect vaginal changes, precancerous, and invasive cancer cases in its early stages. This means the sooner things are detected, the sooner they can be treated. Some diseases can worsen faster than others. For example, some women have a family history of cervical cancer or trouble having children. With the help of pap smears, women can get a sense of certainty that they are cancer free or work on ways to have or plan for children. Vaginal changes are easily detected by pap smears. This includes detecting cancer but also sexually transmitted diseases like HIV, HPV, and more. Some of these diseases do not have cures; however, doctors can then prescribe medicine to

make living with one’s situation more bearable. In other words, pap smears give answers. Thankfully, we don’t have to get them done our entire lives. From the age of 21 to 30 they only need to be done every 3 years. After pregnancy, a post-partum smear should be done 6-8 weeks after delivery. Then from the age 30 to 65, every 5 years. After hitting the age of 65, pap smears are no longer necessary unless medically advised. Before your actual procedure there are a few ways to prepare. You want your samples to be easily readable, so first thing is to make sure to not schedule your exam during your menstrual cycle. Other things to avoid before your exam is intercourse, douching, or using anything inside of the vagina. This includes vaginal medicines, spermicides, creams, or jellies. Try to avoid doing these examples at least two days before your pap smear. Otherwise, many of these avoidances could wash away or obscure abnormal cells. Now for the intricate details: the exam. The first thing the doctor will have you do is get undressed from

the waist down. They will provide you with a disposable medical sheet and some privacy. The doctor will then come in and direct you to lie back and place your feet in the stirrups. This may feel like an awkward position, but it does help the doctor easily access your cervix while keeping you as comfortable as possible. Next comes the actual procedure. Again, the doctor should let you know what they are doing before it happens. The doctor will take a speculum to open your vaginal canal to get samples from inside. The speculum may create a sense of pressure in your pelvic area. Think of the swab as a long Q-Tip and the flat scraping device as a spatula. Both usually do not hurt and have the most effective way of collecting samples. Once your exam is done, you are free to go about your day without any restrictions. In some cases, women do experience light bleeding or spotting, but this usually is not a cause for concern. The exam can simply irritate the blood vessels in the cervix. However, most of the uncomfortableness you may feel after is usually only after your first exam.

Waiting for test results which can be stressful, but it is important to remember that a regular pap smear exam protects you in the long run. If the results come back abnormal, it does not necessarily mean that you have cancer or even a disease at all. It could simply mean your cells are not fully normal. A healthy cervix contains squamous cells that are thin and flat, and sometimes the slight change in shape and size can mean nothing but to stay monitored. Reanalyzing the cells or getting another exam done may be needed. In some cases, a colposcopy is done to examine the tissues of the cervix, vagina, and vulva. Tissue samples give a definitive diagnosis. If you got your exam done, results back, and your cervix is healthy, the only thing to do is wait to do it all over again in a few years.

SECRET SIGNS OF DEPRESSION Written by: Janah Merlin

Depression is an extremely common illness that in the affects over 40 million adults in the U.S. every year. While many people can identify when a friend, coworker, or loved one has depression by the obvious signs, there are many people who suffer silently with less-obvious displays of depression. The most known signs of depression are sadness and loss of interest in activities. Additionally, many people who become depressed undergo sudden appetite changes or a dramatic change of weight. However, sometimes depression is displayed in a more subtle way that can easily be looked over. Over-exhaustion, tiredness, and fatigue are more subtle signs of depression that may not seem as obvious. Depression can cause abrupt changes in sleep patterns, causing a person to get a lack sleep. Chronic sleep deprivation can lead to depression due to neurochemical changes in the brain or a lack of serotonin. Many people who are depressed suffer from an excessive and persistent amount of tiredness. Along with getting little sleep,

sleeping too much can be a sign that someone has depression. Trailing off during conversations, constantly losing a train of thought, and other issues with concentration can be a symptom of depression. The impact of concentration can worsen a depression, as a lack of concentration can make both work and personal relationships more challenging. Often this inability to concentrate comes from either a lack of sleep or from constantly turning over regrets or worries in a person’s head. Excessive drug and alcohol usage can also be a hidden sign of depression. Many people who suffer from depression also develop drug or alcohol dependencies, eating disorders, or other additions. Many times, alcohol and drugs are used to self-medicate undiagnosed or diagnosed depression. Those who are most likely to use an excessive number of drugs or alcohol due to depression usually suffer from an alternative mood disorder in conjunction to depression. Sudden mood changes, such as being angry, irritable, or even changes in your part-

ner’s sex drive, can be significant signs of depression. Another example of a subtle sign of depression is lashing out or having a short temper. If you see someone yelling or aggressively irate often, they may be dealing with severe depression. Not only does depression affect someone mentally, but it can also physically harm you. One sign of depression that many people do not see is the physical pain it can bring you. This pain can be in the form of back aches, chronic pain, digestive issues, headaches, and in some cases, more serious conditions such as autoimmune conditions or arthritis. Depression has also been linked to cancer, heart disease, and Type 2 diabetes. Not everyone with depression will show the same, typical signs of sadness. While many people look to the common signs of depression, these less obvious displays of depression should be investigated further. If you are experiencing any of these symptoms, you should reach out to a professional, talk to a friend, and find support.

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Loving One Another:

The DiTomasso Family Writen by: Tyrah Walker | Photography by: Brandon Pham

Faith. Family. Athletics. When it comes to the DiTomasso family, those three words have shaped who they are as a unit. This wonderful family of four consists of Christina (mother), Mike (father), and their two children, Dominic and Jayden. Each member of the family is active, participating in sports and fitness. As one can imagine, their lives are busy balancing work, wrestling, cheer, yoga, church activities, education, and traveling. However, the DiTomasso family manages to do it all as their faith plays a huge role in their home. With God first, anything is possible. “To me and my husband, we always felt that our kids needed to be active in something, whatever their interest

was . . . especially since I teach high school, I know how easy it is for teenagers to get in trouble,” Christina, a math teacher at Lowndes High School, said. “I think that just having them active in whatever it is that they do is important.” Jayden, the remarkable cheerleader and the youngest of the family, will be entering high school this upcoming fall. She was introduced to gymnastics at three-years-old, which eventually led her to cheerleading at the age of eight. Now, at age 14, she’s on the Lowndes High School competitive cheer squad, two South Georgia Athletics teams, and is on her second year coaching, “The Sprinkles”, a squad for younger children.

“To me and my husband, we always felt that our kids needed to be active in something, whatever their interest was . . . especially since I teach high school, I know how easy it is for teenagers to get in trouble.” — Christina DiTomasso

“She’s actively participating in four teams this year,” Christina said. “So, we'll see how that goes. That’s a lot.” Dominic, the oldest of the two and an accomplished athlete, has been wrestling since the sixth grade. Before then, Dominic played football and baseball. Now a senior at Lowndes, he’s had the opportunity to place third during the state championship his junior year and second his sophomore year. He’s also a part of

several different travel and club teams. “We had to see where Dominic’s interests were,” said Christina. “He had to try out some sports before he found his passion, and we would’ve never thought about wrestling . . . ever.” Since father Mike DiTomasso played football, wrestling seemed like a new challenge, but that didn’t stop the family from turning down the idea. In fact, it allowed Mike to learn more

about the sport and all it entailed. Learning the sport led to assisting wherever he could with Dominic’s middle school team, and soon he was certified as a USA wrestling coach. Now, he helps with multiple teams, mostly travel. Talk about commitment. “He dived in right away to be an active part,” said Christina. “Different teams pick him up.” Christina is not to be left out in the phys-

ical activity category. She keeps her energy going by enjoying yoga. When school is in, her days begin at 4:50 in the morning with workouts because the remainder of the day is dedicated to the kids. “I love it, it’s kind of weird,” she said. “But it does energize me. It’s almost like a necessity and almost like my body hurts if I don’t do it. I don’t know if that’s a good thing or bad.” Christina says she has to write every detail down to keep track and their calendar comes in very handy because not only are they active in sports but their church also, squeezing in bible studies whenever they can. Their faith in God keeps them grounded and motivated. Another way they balance it out altogether is through the help of friends. She described the friends they’ve made in cheerleading and wrestling as “essential”. “We carpool and transport one another’s children all the time,” she said. “We are 15

“God first, no matter what. None of this is possible without God. No one else gets the credit for this.” —Christina DiTomasso

blessed that in both of our kid’s sports, we literally have developed friendships that feel more like family, and we all look out for one another.” Discipline and teamwork have helped shape both Jayden and Dominic into the athletes they are today. Academics also play a major role. Dominic holds over a 4.0 grade point average and Jayden is well on her way as well once she reaches freshman year. For Christina, it’s a blessing for her children to be able to balance both athletics and academics. “To be able to keep all A’s and put in the practices that they put in and the time . . . they’ve definitely learned time management, how to deal with 15 other people on a team, and travel with them,” said Christina. “There’s just been so many ways that the sports have positively impacted and molded who they are. I can’t even imagine them not being as active as they are.” Next for the family, you can see both Jayden and Dominic

being athletic as ever this upcoming sports season. Their mom and dad have instilled the love of Jesus to them which they carry with them every day. The parents remind them that everything they have is because of God and to always remain humble. Christina expresses how thankful they are for the many blessings God has bestowed upon them. It requires many sacrifices, but both she and Mike find joy in supporting their children’s every cheering event and every wrestling match. They don’t allow the schedules to stress them out because they genuinely love being there for them. “God first, no matter what,” said Christina. “None of this is possible without God. No one else gets the credit for this.”

Chew on This

The Importance of Caring for Baby Teeth Written by: Sarah Harder

With summer in full swing, you’re probably checking off the list of appointments your kids need before school starts again, from haircuts and school supply runs to those regular trips to the dentist. Your kids may hate getting their teeth checked, but it is an important part of their health. Even how their baby teeth develop can play a role in how their adult teeth grow in, affecting their smile and oral health for the rest of their life. It is important to know how to care for your kids’ baby teeth, so that you can teach them to care for their adult teeth.

Development of Baby Teeth Although the first baby teeth tend to appear and tug at our heartstrings at around six months, teeth start growing in during the second trimester of pregnancy, long before any have broken through the gums. It is important to start caring for your infant’s teeth and gums early, before teeth begin to emerge, in part to keep harmful bacteria from staying on their gums for periods of time, but also to get your little one accustomed to the sensation of cleaning their mouth. To do this, use a damp washcloth to gently wipe off your baby’s gums after they have had a meal. Do not use a toothbrush on your infant’s gums. Tooth decay can begin as soon as the first baby teeth grow in. Cavity-causing bacteria can even be transferred to a baby from your own mouth—for example, if you take a bite of the food before giving it to your baby. Cavities can also be caused through frequent exposure to sugary liquids. To protect against cavities, avoid putting your baby to bed with a bottle, since sugars from the liquid—whether it is juice, formula, or milk—will be left on their gums all night. These sugars can erode the enamel, which is the protective layer of the tooth that prevents decay. Over time, this can lead to discoloration of the teeth or a pocked-like appearance, or even cavities, which may require the removal of the baby tooth.

From Baby Teeth to Adult Teeth Although baby teeth are used for chewing and speaking, they also are important for holding space for the permanent teeth. Loss of a baby tooth too early can prevent the adult tooth from growing in properly, potentially causing it to either drift or crowd the mouth as the rest of the adult teeth grow in. This leads to crooked teeth. To avoid problems like these, begin brushing your baby’s teeth as soon as their primary teeth start to grow in. Brush them with an infant toothbrush and water for the first tooth or two, and, once they have several teeth, start using a very small amount of toothpaste — there should be no way for them to swallow a significant amount of paste. As babies become toddlers, it’s best to watch them the entire time they brush their teeth to make sure they don’t swallow any paste and that they rinse their mouths well. Even too much fluoride can cause discoloration of the teeth if enough is swallowed. These measures are important to avoid cavities, which can occur when food and bacteria is not cleaned off teeth, particularly from sugary food. Teaching kids healthy habits early on can help protect their teeth for the longer term. Habits like brushing teeth with fluoride twice a day, flossing regularly, watching how much sugary food and beverages they consume, and making sure they rinse their mouth out after a sweet snack are habits that will stay with them long after they no longer need your supervision.

Making Dental Health More Fun Looking for ways to make brushing fun can help your kids form these habits early. Creative ways to help your children look forward to good hygiene include singing toothbrushing songs, like “This Is the Way We Brush Our Teeth,” using apps like “The Disney Magic Timer App,” which incorporates a game into a timer, buying flavored toothpaste, and enthusiastically brushing your teeth along with your child. Similarly, getting a fun toothbrush that they like can make the experience more enjoyable. Make the toothbrush aisle of the pharmacy a treat!

Going to the Dentist The same way it’s important that kids form healthy at-home habits early to ensure they take care of their smile throughout life, it’s also important to establish the routine of regular dental appointments. In fact, the American Dental Association recommends you take your baby for their first dentist appointment before their first birthday. Sometimes not even the best dental hygiene can prevent cavities, which is why it’s important to schedule regular dental appointments—anywhere from every three months to every year—to examine and thoroughly clean your child’s teeth. And right now, with summer underway, there is no better time to proactively teach your kids to care about their dental hygiene.

Many people have felt anxiety before whether it’s before a job interview, a big game, or maybe even a social setting. In fact, according to the Anxiety and Depression Association of America about 18.1% of adults in the U.S. have an anxiety disorder. Many people who have a high amount of anxiety frequently suffer from anxiety attacks. An anxiety attack can be described as an intense feeling of doom that is often triggered by an event, typically lasting for a short amount of time or around 10 minutes. The symptoms of an anxiety attack can vary from person to person; however, Mayo Clinic describes the symptoms of an anxiety attack as: • Feeling nervous, restless, or tense

• Having a sense of impending danger, panic, or doom • Having an increased heart rate

• Breathing rapidly (hyperventilation) • Sweating

• Trembling

• Feeling weak or tired

• Trouble concentrating or thinking about anything other than the present worry • Having trouble sleeping

• Experiencing gastrointestinal (GI) problems • Having difficulty controlling worry

Physically, anxiety attacks can take a huge toll on a person. After an anxiety attack, you may feel weak or dizzy from rapid breathing and trembling. The increase in your heart rate can leave your feeling exhausted, and if you are restless from a lack of sleep, your body might feel depleted and have less energy throughout the day. In addition to the physical effects of an anxiety attack, they can also affect your mind. The stress, worry, or fear can cause a lack of sleep which might make you irritable, moody, or more prone to a future attack—this can in turn cause a lack of concentration. If you find yourself experiencing any of these symptoms of an anxiety attack, there are techniques you can use to help prevent or get through an attack. One of these methods is deep breathing. Since the symptoms of an anxiety attack include tightening of the chest or rapid breathing, it might be helpful for someone use the 4-7-8 method. With this method, you breathe in for four seconds, hold for seven seconds, and then exhale for eight seconds. If you find yourself dizzy and unable to focus on a breathing method, it is suggested to focus on an object to help ground yourself and reduce dizziness. Another method for getting through an anxiety attack is to physically remove yourself from a space. Most of the time, anxiety attacks occur after a person has been triggered, so it is best to put distance between yourself and that trigger when going through an attack. Exercise or a long walk is also helpful in preventing an anxiety attack by releasing endorphins that improve your mood. If you know someone who is going through an anxiety attack, it is best to calmly speak to them in short, predictable sentences. Always ask the person what they need, never assume you know. You may also breathe with them to help control their breath and calm down.

What Are Anxiety Attacks? Written by: Janah Merlin

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Food Allergies + RECIPES

Written by: Domonique Whitehurst

In 2004, the Food Allergen Labeling and Consumer Protection Act was passed to establish the top eight common food allergies among Americans: milk, eggs, peanuts/tree nuts, fish, shellfish, wheat, and soy. This act reported that almost 90% of allergies occur from one of the eight listed foods.

According to the U.S Food and Drug Administration, cow’s milk allergy is most common among young children and babies. Within their first year of living, children have the chance of developing this allergy. But over time, a child can outgrow this allergy. When consumed, the immune system reverts to an abnormal response that can then trigger mild to severe reactions. Reactions from a milk allergy can be vomiting, upset stomach, hives, and even wheezing. On the severe end, an individual can trigger anaphylaxis if allergic to cow’s milk.

Life-threatening reactions can occur to an individual with a nut allergy. Out of the eight food allergies, nut allergies most likely can trigger a severe reaction. Direct contact from consumption is a common way to ignite a nut allergy but for some individuals, inhalation, for example, of peanut flour can cause an allergic reaction as well. Within seconds of exposure, symptoms like hives, itching of the throat and mouth, runny nose, eye swelling, and digestive difficulties can occur. But out of all allergies, a nut allergy is the most common trigger of anaphylaxis. Many turn to the use of an epinephrine autoinjector or an EpiPen to stop the reaction. After the injection of the pin, it is highly suggested the one makes a trip to the emergency room. 20

An individual can develop an egg allergy during their childhood years. Over time, like most food allergies, this individual can become immune to the allergy. According to the Mayo Clinic, this allergy is triggered when the immune system mistaken eggs proteins for harmful intruders to the body. Once recognized, the immune system builds a catalyst that blocks the protein and offsets allergic symptoms. Signs of an allergic reaction to eggs include hives, digestive discomfort, coughing, chest complications, and shortness of breath. For the ones who may be on the severe end of the allergy, an epinephrine injection may be used to stop the reaction. A high majority of foods contain eggs. It is imperative that those who may be allergic take time to carefully read the ingredients list in their foods. Even foods like marshmallows, pasta, mayonnaise, bread, baked goods, and pudding all contain eggs and risk the chances of a flare-up.

An individual who suffers from a wheat allergy may be able to consume other grain, but there is still chances of ingesting wheat if not careful. Many who are allergic to wheat run the chances of being allergic to oats, barley, and rye. The easiest solution is to avoid wheat at all costs, but most common foods contain this product: meats, soy sauce, cereals, bread/baked goods, pasta, and this list can go on and on. It is imperative to pay attention to the ingredients list to avoid any reactions associated with this allergy. Within minutes, an individual can show signs of allergic reaction to wheat. These signs and symptoms include cramps, swelling of the mouth, itching of the throat, headache, and even a stuffy nose. Prescribed medication and even a strict gluten-free diet are a couple of precautions that people take to keep their wheat allergy under control.

An individual is most likely to discover a fish allergy during their adult years. When exposed to fish, the body’s immune system builds defensive antibodies that then trigger the allergic reaction. Because there is a multitude of finned fish, it is suggested that one pinpoint the exact fish(es) he or she may be allergic to and then proceed with caution. Reading labels and pinpointing the exact fish are two of the safest ways to manage a fish allergy. Foods like Caesar salad dressing, Worcestershire sauce, and imitation crab meat all contain some type of fish, therefore, triggering an allergic flare-up. Mild symptoms associated with this allergy include headache, stuffy or runny nose, diarrhea, and skin rash. On the high end of the spectrum a fish allergy, just like many other food allergies, can cause the body to go into shock.

A soy allergy is most common in young children. By their adolescent years, these children have the chances of outgrowing a soy allergy, but there is still a percentage who carry the allergy into their adult years. Soybeans are mainly founded in international condiments and dishes when compared to American cuisine. Therefore, it is imperative for someone who's allergic to diligently read the ingredients list for any soy products. Tofu, edamame, miso, and soy sauce are common foods that contain soy. A person who experiences hives, mouth itching, or redness of the skin may be showing symptoms of an allergic reaction to soy. Out of the eight list food items, a soy allergy rarely triggers any life-threatening symptoms like fainting, memory loss, or a significant drop in blood pressure.

There are chances that an individual can obtain a shellfish allergy and not a fish allergy. When it comes to being allergic to shellfish, the body has an abnormal response causing the immune system to defend and reject the shellfish proteins. Shellfish like crab, shrimp, lobster, oysters, and scallops are only some of the foods that cause this allergy. To minimize the chances of a reaction individuals, avoid seafood restaurants where chances of cross-contamination can occur. Symptoms associated with this allergy include dizziness, eczema, wheezing, body aches, and even swelling of the lips, tongue, and throat. Out of these symptoms, body swelling is an indicator of a severe reaction and medical attention must happen immediately. 21

Vegan Taco Casserole Top 8 Free

Ingredients

Instructions

1 cup dried rice (or 2-3 cups ready or cooked rice) 1 can vegan refried beans, warmed 2 tbsp olive oil 1 green pepper, diced 1 red onion, diced 5 cloves garlic, mined 1 1/2 tbsp taco seasoning 1 can black beans 1 cup salsa 1 can corn 1 cup dairy free cheese

Preheat oven to 350 degrees. Cook your rice according to package. *See tips in post above about types of rice to use and how we cook it. While rice is cooking, heat 2 tbsp olive oil in a large skillet and saute the peppers, onions and garlic over medium heat until translucent (2-3 minutes). Add in the black beans, corn, taco seasoning and salsa. Stir together until combined and heated through. Turn off heat Spread cooked rice evenly across the bottom of a 9×13 casserole dish. Next, carefully spread a can of refried beans, warmed, across the rice. Top with the bean mixture. Sprinkle dairy free cheese evenly across the top. Bake in preheated oven at 350 F for 20 minutes or until dairy free cheese on top has melted. Remove from oven. Top with any optional toppings if desired. Let cool for 10 minutes and serve with avocado and additional salsa on the side. Serve with tortilla chips for dipping or taco shells if desired.

Optional Ingredients 1 avocado, cubed Cilantro or green onions chopped Salsa Vegan sour cream

Courtesy of makeitdairyfree.com

Gluten and Dairy Free Lasagna Top 9 Free

Ingredients

Instructions

1/2 lb ground beef 1/4 lb Italian sausage 1/4 onion, diced 1/2 green bell pepper, diced optional 1 clove garlic, minced 1-2 24 oz jars marinara sauce 1 tsp brown sugar 9 noodles gluten free lasagna pasta noodles

For the sauce, combine the ground beef and Italian sausage in a large sauce pan. Cook until meat is brown and drain. Stir in onion, garlic, and green pepper. Add most of marinara sauce. Leave enough sauce to lightly coat the bottom of a 9 x 9-inch baking dish. Add brown sugar to sauce and let the sauce simmer, covered. The longer the sauce sits the more flavor it will have. Meanwhile, cook gluten free noodles for 10-12 minutes. The noodles should be tender, but firm. Drain noodles; rinse with cold water. Place a thin layer of marinara sauce on the bottom of a 9 x 9-inch baking dish. Then layer noodles and sauce. Top with marinara sauce. The lasagna noodles need to be cut down to fit the baking dish. Optional--add in Kite Hill Ricotta or Violife Cheese Shreds in-between layers. Bake at 375° degrees for 30-35 minutes. Let it stand for 10 minutes before serving.

Optional Ingredients Violife cheese shreds Kite Hill Ricotta Courtesy of eatingglutenanddairyfree.com

Protein Balls Top 8 Free

Ingredients 400g Can of Black Beans (rinsed well) 4 tbsp Honey 1 tbsp Coconut Oil 1/4 cup Cocoa Powder 1 1/2 cup Rolled Oats (old fashion) 1/2 cup Unsweetened Coconut Flakes 1/3 cup Chocolate, either chips or bakers chocolate (roughly chopped)

Instructions In a blender, Vitamix, or food processor blend black beans, honey, coconut oil, and cocoa together until a smooth paste is formed. Once you think you have blended it enough, blend it for 30 seconds more. Transfer black bean paste to a bowl and mix in rolled oats, coconut and chocolate until very well combined. The same applies here, one you feel it is well mixed, mix it again! Roll into balls, either weigh them out or eyeball it. If you weigh them out, take the overall weight of the dough and divide by 30 to get the weight for each ball (roughly 20g). When rolling into balls, the dough may crumble a bit, give it a squeeze (like dry play dough) and gently roll between your two hands. Keep refrigerated. They are good for up to 3 weeks. Courtesy of thezestfull.com

The Fine Art of Skin Care Gina Johnson

Gina Johnson, LE

thefineartofskincare.com 121 Love Avenue Tifton, Georgia 31794 (229) 234-8500

Vascular surgeon Dr. David Hardy in the hybrid operating room at South Georgia Medical Center.

FROM CLEVELAND CLINIC TO SGMC

Dr. David Hardy brings new vascular capabilities to South Georgia Scan the code using the camera on your mobile device to watch videos from Dr. Hardy and to learn more. 24

Dr. David Hardy, vascular surgeon at South Georgia Medical Center, has only been in Georgia for a few months and is already expanding access to vascular and surgical interventions available to patients throughout the region. Dr. Hardy comes to Valdosta from Cleveland Clinic where he practiced for the last three years. But he's no stranger to Georgia, he grew up in the peach state and received his medical degree and served his residency, post-doctoral fellowship, surgical internship and surgical residency at the Medical College of Georgia. Dr. Hardy then completed his subspecialty training with a fellowship in vascular and endovascular surgery at Cleveland Clinic. Dr. Hardy recently performed South Georgia's first TransCarotid Artery Revascularization (TCAR). TCAR is a clinically proven, minimally invasive and safe approach for treatment of carotid artery disease and prevention of stroke, especially for high surgical risk patients.

Carotid artery disease is a buildup of plaque in the two main arteries in the neck that supply oxygen-rich blood to the brain. If left untreated, carotid artery disease can often lead to stroke; it is estimated to be the source of stroke in up to a third of cases, with 427,000 new diagnoses of the disease made every year in the U.S. alone. “TCAR is an important new option in the fight against stroke, and is particularly suited for patients we see in our region who are at higher risk of complications from carotid surgery due to age, anatomy, or other medical conditions,” said Dr. Hardy. TCAR is unique in that blood flow is temporarily reversed during the procedure so that any small bits of plaque that may break off are diverted away from the brain, preventing a stroke from happening. A stent is then placed inside the artery to stabilize the plaque, minimizing the risk of a future stroke. This is just one of many unique procedures Dr. Hardy's expertise brings to the operating table. Dr. David Hardy and members of the surgical team perform South Georgia's first TCAR at SGMC.

Dr. David Hardy demonstrates various vascular interventions available now at SGMC to members of Leadership Moody.

A NEW APPROACH TO SPINE SURGERY

Another fascinating surgery that's now being performed at SGMC is the anterior lumbar interbody fusion (ALIF). This surgery requires a neurosurgeon and a vascular surgeon. SGMC neurosurgeon Dr. Kimberly Mackey has already performed seven ALIF surgeries since Dr. Hardy's arrival. ALIF is a spine surgery that involves approaching the spine from the front of the body to remove all or part of a herniated disc from in between two adjacent vertebrae in the lower back, then fusing or joining together, the vertebrae on either side of the remaining disc space using bone graft or a bone graft substitute.

According to Dr. Mackey, "The ALIF approach is advantageous in that, unlike the posterolateral approaches, the back muscles remain undisturbed." Another advantage is that placing the bone graft in the front of the spine places it in compression, and bone in compression tends to fuse better. A much larger implant can be inserted through an anterior approach, and this provides for better initial stability of the fusion construct.

Neurosurgeon Dr. Kimberly Mackey and Vascular Surgeon Dr. David Hardy team up to offer patients a new approach to spine surgery at South Georgia Medical Center via anterior lumbar interbody fusion (ALIF). 26

According to SGMC Chief Medical Officer Dr. Brian Dawson, SGMC is committed to being the region's destination for specialty care that can't be responsibly performed elsewhere. "We are organizing a team of the very best physicians, which include both Dr. Hardy and Dr. Mackey, and as a result we continue to see expanded capabilities and enhanced patient outcomes." “My favorite part of the job is taking care of patients,” said Dr. Hardy. “I consider it a privilege to be able to build relationships with my patients and treat their chronic medical problems to ultimately help them enjoy a better quality of life.” Dr. Hardy says he is excited to be back in Georgia and at SGMC. “The people here are phenomenal and the facilities are state-of-the-art— it just feels right,” he shared. SGMC has the area’s only hybrid operating room in South Georgia. Hybrid operating rooms combine the most advanced operating room and medical imaging technology, which is especially helpful in treating patients with complex aneurysms, circulatory issues in the lower extremities and carotid artery disease—situations where expert imaging is beneficial. As a vascular surgeon, Dr. Hardy performs aorta surgery, including re-operations and high-risk reoperations; aneurysm repair, including minimally invasive and open aortic aneurysm repair and visceral aneurysm surgery; minimally invasive and open surgery for peripheral arterial disease (PAD); aortic dissections; dialysis access; treatment for carotid artery disease; thoracic outlet syndrome; iliac and vena cava management; and spine access. Dr. Hardy is married with three children and enjoys watching his children compete in their swimming events. To learn more, visit sgmc.org.

“My favorite part of the job is taking care of patients. I consider it a privilege to be able to build relationships with my patients and treat their chronic medical problems to ultimately help them enjoy a better quality of life.”

Dr. David Hardy, Vascular Surgeon at SGMC

Dr. David Hardy, wife Melissa, and children Avery, Haley, and Solomon. 27

Finding

in Helping Others Written by: Tyrah Walker Photography by: Brandon Pham

Julie Tyus is an occupational therapist who has always had the desire to help people. Ever since she could remember, Tyus has always stood in solidarity with those who have been mistreated or looked down upon because of their differences. The inspiration also came from her experience of watching her mother help visually impaired children. Watching her mom work with different therapists and students helped spark the idea and interest of helping children learn physical and speech therapy.

“It's always been in me,” said Tyus. “Whenever I shadowed an occupational therapist, I knew that was what I wanted to do.” Her mission is to get the community more aware of occupational therapy—looking at the activities a person needs to get through their daily life. It is the combination of helping an individual learn both physical and cognitive skills and could range from learning how to brush teeth, to learning how to put on a shirt. Tyus specializes in working in the pediatric clinical department, helping children ranging from young infants to age 18. One could imagine the many tasks that go into the daily life of Tyus as a therapist. Although each day is different, she does have the opportunity to build relationships with her patients, or what she likes to call them, her kids. Daily, Tyus can be found conducting assessments, planning treatment sessions, parent reports, observations, and determining what skills the child needs to work on. Two of the main goals in pediatrics is getting the child to be as independent as possible and reach their development milestones. Tyus also describes how extremely active her profession can be. She is always “on the go” as she describes, but her career is very rewarding.

“If I have a six-month-old baby, who is still struggling with tummy time and can’t sit up, we’re going to start with core muscles,” said Tyus. “But then I may have a 12-year-old who wants to learn how to make a peanut butter and jelly sandwich but can’t figure out how to scoop the peanut butter, so we’re learning how to scoop the peanut butter.” Being an occupational therapist requires a master’s degree in which Tyus received hers from Augusta University, also known as the medical academy of Georgia. She attended Valdosta State University for her undergraduate program.

Tyus is on her fourth year being employed at AmeriTherapy Services, located in Valdosta, being her first job since graduating. When it comes to the children that come in to see Tyus, there are children that meet their coordination goals or improve their developmental delay within a specific time frame, but there are other children that may take longer to become independent. If that is the case in which the child is over 18, then there are adult programs that AmeriTherapy will send those individuals where they can continue to build skills. During the pandemic, it seemed that every person, business, and organization had to adjust. Although it was a confusing and difficult time, Tyus was able to work around the changes. Teletherapy and telehealth (video sessions) were the way of life in the beginning stages of COVID-19. This made having to be creative during therapy appointments.

“I think the best part about COVID, was that some parents realized, ‘I can help my child, and I can do meaningful and purposeful activities with things I have in my house,’” said Tyus. “I think that sometimes parents feel pressure of, ‘Oh I don’t have a sensory gym, or I don’t have all of these toys or equipment.’” One thing Tyus made very clear: it's a team effort while working with children and their families to make progress. As one may imagine, Tyus does have those parents who become stressed during the process of their child receiving occupational therapy. It’s in those moments where she tries to uplift and encourage during those hard conversations and provide a support system. Building trust goes a long way.

“That is not something they teach you in school,” said Tyus. “A lot of times we’re on the front line, and we’re the ones who have to tell the parent and say, ‘Look there’s a little bit more going than just a developmental delay, and we need to seek some outside resources.’ But I think if anything, it’s like the parent typically appreciates us being honest with them.” One piece advice that was said to Tyus was to celebrate every ‘inch stone’ instead of a milestone. This motto has helped her with the day-to-day duties involving her patients. She said that some days can be slower than others, but she must remind families that small progress is still progress and should be celebrated. Everything is deliberate and intentional.

“Overtime we expect a big change, but it is day by day, even if you see tiny little changes,” Tyus said. Tyus encourages everyone to get a better understanding of occupational therapy if you are not familiar with the subject. Bringing awareness is important, especially if you have questions about your own child. Occupational therapists see patients more than a doctor, who may only see their patient once every few months, even more so in the pediatrics world. She also encourages parents to reach out to a pediatrician if they do find early signs of slower development, and to not be afraid to ask questions.

New Workout Plans Written by: Kaitlyne Piper

No matter your fitness level, a workout injury can happen to anyone, but trying to prevent injury is all about having the right knowledge. First, make sure you are ready to begin a workout by having the right attire and equipment. This includes being hydrated and having a healthy diet. Once ready to start, do a simple warm up to loosen up your muscles, specifically the ones you will be focusing on during your workout. If you are doing legs, start with a light jog or lunges, and if you are doing arms, try some shoulder rolls or push-ups. Once you finish getting your blood flow going, do a couple of static stretches. With your new workout, you want to start slowly, and don’t overdo it. Most importantly, listen to your body. When a position feels odd, make sure that the position your body is in is the correct one.

Rest

Ice

Compression

Elevation

For example, when doing squats, it is important to lift with your legs and not your back. Now let’s say you forgot and messed up your back, not to worry you just need to heal up. Also, this doesn’t mean you have to skip the gym, just focus on a different type of workout where those muscles are not strained. There is a simple abbreviation I was taught at a young age, R.I.C.E., or rest, ice, compression, elevate. It works for just about every injury. Picture this: you were running on the treadmill and landed wrong so now you have a sprained ankle. First thing you know you need to do is stay off your ankle and rest. Next, you will want to ice it in intervals throughout the day. This helps the swelling and healing process. Compression is next—get an elastic bandage to wrap around the ankle. Lastly, elevate. I tend to do this most when icing my ankle because it helps speed up the recovery process. After your workout, your body will tell you what hurts: listen to it. You want to make sure to do a cool down. This is kind of like your warmup, except you want your body to begin to relax. Again, you can do a light job or shoulder rolls. Most people prefer to roll out their sore spots with a foam roller or do some serious stretching. Benefits of this is reducing your heart rate, help avoid injury, gets oxygen to your body, and helps regulate blood flow. Not all workouts are the same, and neither are all injuries. If you feel like something is off, try to speak to a trainer or doctor.

Top Items Every Beginner Should Have in Their Gym Bag Written by: Domonique Whitehurst

Some days, getting ready for the gym can be a mental workout itself. After a long day of work, school, traveling, or even relaxation; going to the gym at times doesn’t sound like the move. But we must remember that goals need to be met and that body needs to be in tip-top shape. As the aged British mantra says, “Proper planning and preparation prevent piss poor performance.” This mantra can correlate with many aspects of life. In this instance, we dedicate it to the gym. A properly packed gym bag is the first step towards a successful workout. Don’t worry: We have put together a list of essential items that you will need to meet that “perfect bag” quota.

Gym Bag Whether it be a backpack, a shoulder bag, or a duffle bag, you want to ensure that your gym bag is a proper size. An organized gym bag will ease unwanted stress, so you can focus on working out. This accessory will hold many items such as clothing, pre-workout supplements, snacks, your keys, wallet, and the list goes on; therefore, size does matter.

Headphones Music is needed for a successful workout: There is something about having the right playlist blasting through your ears that pushes you to finish. But to keep those jams going, you need to have headphones. Not just any headphones, wireless headphones are the way to go. With wireless headphones, you don’t have to worry about an unnecessary cord getting caught on equipment. Once you have experienced the ease of Bluetooth headphones, you’re never going to want to go back to your old ways. We’re not saying to forget about the “old faithful” headphones . . . we even suggest that you keep them in your bag as backups. We are only implying that wireless headphones are a game-changer to your workout.

Water Bottle Some people can survive an entire workout without taking one sip of water. Word to the wise: do not be those types of people. When working out, your body is releasing water, or what we call, sweating. You want to replenish what you’re losing to prevent dehydration while working out. No one wants dehydration to be their kryptonite during an intense workout. When it comes to choosing the right water bottle, there are a few factors to consider. The water bottle does not need to be too large that it’s cumbersome to carry. It should be able to hold a substantial amount of fluids to prevent numerous trips for refills. Lastly, the bottle needs to be durable enough to withstand injury from the occasional drop or tip-over. An insulated water bottle will best the option. This bottle usually is easy to carry, comes with a tight seal, is made from sturdy materials, and most importantly, keeps your H2O at a pleasant drinkable temperature. Brands such as Hydro Flask, Yeti, Iron Flask, and Embrava are some of the several insulated water bottle pushers. Each brand listed offers different sizes and styles for anyone to enjoy. With adequate research, we’re sure you will find the right bottle to add to your bag.

Hygiene Products Sweat does not smell like roses, but the deodorant and sanitary wipes that you packed in your bag can. After an intense workout, it is nice to freshen up just in case you have errands to run. When choosing products, stick to the basics: deodorant, shampoo, conditioner, wipes, and lotion. For the ladies, do not hesitate to pack feminine products just in case Mother Nature drops off her monthly gift.

Snacks No one should engage in an intense workout on an empty stomach . . . you’re only setting yourself up for failure. That is why it is good to have snacks in your bag to eat before. Snacks like protein bars, fruit, or even nuts will keep well in the bag. Being hit with sudden hunger during workouts can steer your focus. By having quick snacks in your bag, you can satisfy your hunger for the moment and complete your gym trip. Once completing your workout, you want to replenish the burned calories; this is where those protein bars and fruit come into play until you get a meal.

So don’t let a poorly packed bag weaken your success for a perfect workout. We have #HotGirlSummer and #MuscleMan bodies to build. We gave you the keys, so you now have no reason to fail. Good luck!

SHOP itgnext.com

Importance of Community Written by: Kaitlyne Piper

Feeling connected in society can have the most positive effects on mental health. It gives a person a sense of belonging, the feeling of having a purpose, and the support for when times are hard.

BELONGING

Being able to identify yourself within a group gets rid of that lonely feeling. When you can be your true self and feel accepted by them, it will cause you to have a better outlook on life. If you feel that you are having to conform to fit into a group, you may need to reevaluate if this group is right for you. Sometimes it may seem like there is nothing out there for you, but you must look for it. Finding your community is easier to do now more than ever. With the power of the internet, you can find groups that help your mental health, and this does not mean it has to be just a therapy group. There are online groups for therapy, people who love gaming, or reading books. However, your group doesn’t always have to be online or even relate to a common interest. Your group can be your coworkers, classmates, or even just your family.

PURPOSE

When finding where you belong, you may also find that there are others that depend on you. This can become your purpose in life. Imagine this: you start working at an animal shelter. Those animals become dependent on you showing up for work, so that they can eat, get walked, and be loved till they are adopted. Being in this type of role can be the reason you keep pushing through whatever problems you are facing.

SUPPORT

Once you find where you belong, your purpose, or both, you will realize you have support. Whatever group you fit into, you find that they become your support. When you go through difficult times in life, it is good to have someone that you can talk to. Having a community is most important for women, elderly, patients, and workers. Whether your community is big or small, it’s important to acknowledge that you found your place. Having those important characteristics of a community can create a healthier mindset. By this, I mean you will have an improved self-worth, positive reactions, and even see a difference in your self-care. Getting enough sleep, eating healthy, and participating in relaxation exercises will be signs that your community is helping your way of life.

WHAT ELSE CAN I DO?

Decreasing time on social media can increase the size of your community and finding other ways to better your mental health. It will be hard at first because we are social beings, but it will be worth it. When limiting social media, it increases our self-awareness, productivity, self-esteem, and just our quality of life. Limiting usage of social media will cause you to feel positive emotions, such as relaxation. Most of the posts you see on social media are the ones that are the “best part” of peoples lives. However, they are not always real or even recent. These photos and videos we see are edited to seem perfect. Limiting how often we see these posts gives us more time to do other things to better ourselves like workout. By not having social media, you will realize you can focus better on tasks because you won’t be wanting to constantly check your phone to see what others post. Also, by not seeing these so-called perfect images, we learn that our lives are good how they are. Maybe your favorite hobby is knitting, which isn’t a popular hobby in society, but by not having social media, you will enjoy more of what makes you happy than wondering why society may not like your hobby. Society creates an emotional toll on people to feel as if we must conform to a specific ideology. Sometimes life gets in the way and makes us feel small and isolated. Dealing with personal problems, like anxiety and depression, do not make living easier. However, by having a community, one can be able to push past the hard parts to better days. We may not all feel able to fit in, and you don’t have to. It is important to note that you are your own person, with your own thoughts and wants. Be you. 35

For more information contact our main office at 888-715-4263 or email us at healthlife@itgnext.com

healthlifemagazine.com 36

Breastfeeding

Awareness Month

Written by: Janah Merlin

August represents Breastfeed Awareness Month, a campaign funded to help empower women to commit to breastfeeding and celebrate the nurturers who do. Breast milk is made for babies and is especially important for babies that are born with special medical and developmental needs. Loaded with nutrition, breastmilk is made of over 200 components of healthy fats, proteins, carbohydrates, antibodies, vitamins, and more. Whether by pumping, breast or chest feeding, or with the help of a donor, breast milk should be encouraged for babies. It is encouraged that breastfeeding be done until the baby is at least six months old and if possible, until the baby is a year old or longer. Babies that are breastfed for the first six months are less likely to experience ear infections, respiratory illnesses, diarrhea, and it decreases the risk of allergies or asthma. Within the month of Aug., each of the weeks celebrate and raise awareness to a specific group regarding breastfeeding. These weeks include World Breastfeeding Week, Native Breastfeeding Week, Spotlight on Infant and Young Child Feeding in Emergencies Week, and Black Breastfeeding Week.

World Breastfeeding Week World Breastfeeding Week was established to encourage women to breastfeed or alternatively give babies breastmilk. The goal of this week is to bring awareness to the overall health benefits of breastfeeding. Not only is breastfeeding good for the baby, but it is also good for mom too. Many women find breastfeeding to be emotionally satisfying, helping to prevent or decrease potential post-partum depression. The hormones that are released while breastfeeding has great benefits on their bodies by decreasing the chance of anemia and promoting weight loss after birth by burning extra calories.

Native Breastfeeding Week: Strong. Resilient. Latched. The American Indian and Alaska Native communities, there is not a substantial amount of literature on breastfeeding. Because of this, it is not common in these communities, leaving many babies and newborns without access to breastmilk. Many babies in these communities exclusively are fed formula instead of breastmilk.

Spotlight on Infant and Young Child Feeding in Emergencies Week three of National Breastfeeding Awareness Month is devoted to informing mothers that breastfeeding can be done in emergency situations. The main point of this week is to say that there is not a better food for an infant or baby in a time of emergency than breastmilk. For instance, if a mother is malnourished, she can still lactate and feed baby, and it is recommended that ill mothers continue to breastfeed to help reduce the risk of baby getting sick.

Black Breastfeeding Week: Revive. Restore. Reclaim Black Breastfeeding Week was created because of the racial disparity in breastfeeding rates. There is a high infant mortality rate among black infants (twice the rate of white babies) because black infants are disproportionately born smaller or sick. Breastmilk is extremely beneficial for these babies since it is full of necessary immunities and benefits. Though the role of a mother is very demanding. Communities should support women in breastfeeding their infants. This month is an important time to encourage, support, and educate women through this time of nurture. 37

Connection in Progress Written by: Kaitlyne Piper

Mindfulness is focusing on the awareness of present moments while acknowledging and accepting one’s feelings, thoughts, and body. It is meant to be a type of therapeutic technique like meditation. The key is to start doing tasks more mindfully. Think of why you are feeling this way or doing something a certain way. You can do this with just about anything. People tend to do this by living in the moment and accepting things as they come. Personally, I would start with learning how to meditate. It is the most common form of finding mindfulness. Most people already know the basics of meditation, but we’re going to go more in depth. There are two different types of meditations you can choose from to start: focused-attention and open-monitoring. Focused-attention meditation means putting the concentration on a single thing. It can be an object, sound, or thought. It is focusing on inner or external sensations while using a form of a center. The center focus could be a mantra, word, or sound repeated over and over. Open-monitoring meditation becoming aware of suppressed thoughts. Performing this type of meditation helps people who are trying to become aware of either inner or external sensations. 38

Once you pick which one, the next thing you will want to do is find a quiet place . . . you want to be able to hear your yourself. The key to meditating isn’t to clear your mind but to become aware of your body, thoughts, and emotions. However long you wish to mediate, do it. There are no specific time requirements for this: it is all about preference. When you’re ready to meditate, take a seat and crisscross your legs. You will want to straighten your upper body, but make sure not to stiffen yourself. Take a second and let yourself just be there in the moment. Focus on your breathing and the placement of your body. Lower your chin slightly to let yourself feel more rested. Your thoughts will wander—just collect all your thoughts into one thing. Now, the biggest issue is going to be pushing yourself through the small issues. That small sensation of an itch or a hair in your face: try to ignore it and push through.

When meditating, I try to go through a type of body scan with each of the seven chakras to fully relax my mind. I start from the bottom (root) and finish with the top (crown), but you can do it whichever way you wish. Below are the 7 chakras.

Benefits of Meditation and Yoga Reduce Stress

1. Root – physical identity, stability, grounding

Stress can cause a multitude of bodily disruption like sleep, depression, increased blood pressure, and fatigue. Stress can come from personal life or even be work related.

3. Solar Plexus – self-esteem, confidence

Reduce Anxiety

2. Sacral - sexuality, pleasure, creativity 4. Heart – love, compassion 5. Throat – communication

6. Third Eye – intuition, imagination 7. Crown – awareness, intelligence

The more you meditate, the easier it becomes. When your mind begins to wander, you can let go of that thought and refocus back on your breath. Think of your inhales and exhales before you do them, and you will be able to recenter yourself faster and calmer. Whether it is five minutes or an hour, mediating every day for at least some time can be life changing. Meditation can be done just about anywhere as well as yoga which is another way to help find mindfulness. Yoga works to quiet the mind to gain a deeper connection to one’s self. With yoga, you will have to learn to find mindfulness through a couple poses. For instance, try the basic warrior pose or downward dog. Once you are fully in the position, allow yourself to hold the position. Eventually you will notice you may need to center yourself. The weight of your body could feel heavy, and your mind will tell you to stop the pose, but push through. When you hold the pose for as long as you can, you will feel happy and successful in overcoming your challenge.

Anxiety can interfere with daily activities, but getting rid of that anxiety can better one’s performance.

Emotional health

Whether you deal with positive or negative emotions, finding mindfulness can help you learn to cope with those emotions.

Lengthen Attention Span

Once you start meditating and yoga, you will notice you can perform these actions longer. This means you are gaining the ability to have a longer attention span. Increase in concentration can enhance performance.

Kindness can Occur

Eventually you will begin to feel all around better than you started. It is not a definitive fact that finding mindfulness creates kindness, but it does make people happier which in turn makes people kinder. Give it some time to find mindfulness. It won’t happen overnight, but once you start feeling a difference, think if you meet the main characteristics of mindfulness.

Beginner’s Mind

Being open to what is and acting as if seeing things for the first time helps create new perspectives on experiences that we would likely view the same or look past.

Non-judging

Not placing labels on anything, no matter if it is good or bad. Our mind automatically makes labels by learning to understand why we can then change our mindset to be more loving.

Acceptance

Allowing things as they come does not mean accepting that things that are bad but accepting our emotions towards those type of situations.

Non-striving

Content with being who you are rather than trying to be something you’re not also means accepting and letting go.

Non-attachment

Detaching emotionally from objects, people, or situations. This can help you live a more fulfilling life as you are able to let things go more easily, specifically material things.

If you have met these characteristics, then you have found mindfulness.

National Wellness Month Written by: Janah Merlin

August is National Wellness Month, and while every day should be a day of wellness, this is a great time to focus on setting healthy routines, practicing self-care, and managing stress. This month is great for promoting these habits, and for some people who may already have these routines and practices established, this month can help them to refocus on their lifestyle. There’s always something new to learn when it comes to wellness.

Establishing Healthy Routines

A healthy routine should be catered to you and built around what works for your schedule. Everyone has different routines, from work, to school, to practices, or other commitments. However, regardless of any daily schedule, everyone should strive to routinely get some form of exercise, eat a nutrient-dense diet, and get plenty of sleep. Sleep is an important component of wellness. Adults should get 7-9 hours of sleep every night; however, studies show that most Americans get a little less than 7 every night. A proper amount of sleep can allow for your body and your mind to repair and prepare for the upcoming day. Avoiding binge-sleeping and sleep deprivation will help establish a sleep cycle that will keep you mentally and physically prepared. In addition to establishing a strong sleep schedule, you should consider eating nutritiously. You should avoid alcohol and caffeine close to bedtime. Daily exercise will help promote a strong sleep cycle, but other benefits of daily exercise can help prevent illness, enhance your mood, and boost your energy. Exercise doesn’t have to be complicated—it can start with smart swaps. For instance, taking the stairs instead of the elevator, or choosing a parking spot further back to get more steps in.

Self-care

Self-care is the practice to improve one’s mental health, and it generally falls under three categories: emotional, physical, or psychological health. Emotionally, it is good to practice self-care by setting clear boundaries regarding your time and energy. Surrounding yourself with positive messages and people will help curate a more positive mindset. Working on personal or professional development, journaling, mediation, or counseling are all great ways to practice psychological self-care. Exercise is great, of course, but there are other ways to preserve or take care of your health. For some, that might be a manicure, a massage, or even stretching in the morning or before bed.

Stress Management

Between work, family, home, or other commitments, it is easy to get stressed out. That stress can become insurmountable and hard to cope with. One way to practice self-care during National Wellness Month is to practice stress management techniques that may improve your quality of life. Taking walks, focusing your breath, and regularly exercising can all help reduce stress. Additionally, organizing your desk or living spaces can reduce stress and prevent it. Some people find that a stress journal is helpful both in relieving stress and identifying stressors. National Wellness Month is not all about diet and fitness—it is about being creating a positive, healthy lifestyle. In the month of Aug., we should all strive to make healthier choices and inspire others to do the same.

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Vegan Dieting 101 Written by: Kaitlyne Piper

If you want to change from a carnivore diet to a vegan diet, but you have no idea where to start, I’ve provided some helpful tips to get you started. First, it is important to understand what being vegan means. Vegans are people who do not eat any food delivered from animals or use other animal products. Usually this includes products tested on animals.

Switching to a vegan diet helps with:

• Helps society become one step closer to eliminating animal cruelty. • Reducing the amount of meat eaten means less animals are harmed. • Reducing the amount of water used and greenhouse gases made from animal agriculture. • Eating a whole food plant based (WFPB) diet has been proven to prevent and reverse various illnesses and chronic conditions. • Helping you feel full because a WFPB diet is high in fiber. • The ability to maintain weight management easier. • Finances as it is more affordable since it is easier to buy in bulk. • Overall health because a WFPB diet is not heavily processed.

When starting, the most important thing is to transition at your own pace. Others may become judgmental towards your change, and some may laugh or be concerned about your health. People who change to a vegan diet need to understand that vitamin B12 is not available. Therefore, supplements need to be taken in order to keep the body healthy. Some people decide to fully switch over, but personally, I would start slow. You can start by incorporating less meat and more vegan items like vegetables. There are ton of evolving vegan items that taste like meat, for example, I love to eat cauliflower tossed in buffalo sauce. I think it tastes just like chicken nuggets. Many may think it sounds weird, but trust me, cauliflower is a life changer. Planning meals is the easiest way to stick to foods that are vegan friendly. Especially if you focus on the five main groups: fruits, vegetables, tubers, whole grains, and legumes.

Fruits

Legumes

Fresh fruits can be expensive so think of buying frozen. This is especially easier in winter when many loved fruits are not as easily accessible. You then can add these fruits to oatmeal or make smoothies. Fruit can even be your new desert by making things like banana bread or raspberry cheesecake.

Vegetables Veggies are the most important part of a vegan’s diet. This is because vegans must increase their intake of foods rich in calcium and iron that they no longer received from carnivore diets. Broccoli is one of the healthiest vegetables out there since it is high in calcium. Calcium keeps the bones strong, gives us the ability to clot blood, and contracts our muscles. One of my personal favorites is peppers which are loaded with vitamin C and magnesium.

Tubers Tubers are vegetables with large edible roots that contain nutrients. This includes yams, beets, yuca, potatoes, and sweet potatoes, which are full of vitamin A.

Whole Grains I tend to look to oatmeal when I want to eat healthy. If you are a rice lover, you can choose items like quinoa, brown or wild rice, and barley (most cereals). However, corn is also an acceptable grain which means you can have popcorn for dessert.

Legumes are great side dishes to include or even main dishes. This includes chickpeas or garbanzo beans, soybeans, certain lentils, and even certain peas. Other soy options can be tofu which is mashed soybeans and tempeh which is deep-frying fermented soybeans. There are tons of more options besides the main five. You can choose to eat things like nuts, seeds, tempeh, tofu, herbs, and spices.

So, let’s think of your day in meals: Breakfast: Oatmeal with fresh bananas and strawberries Lunch: Avocado toast with potatoes, egg, and plantbased bacon Snack: Roasted chickpeas, edamame with sea salt, hummus, and veggies Dinner: Vegan tacos (Corn, black beans, avocado, tomatoes, onions) Desert: Popcorn (make at home with oil instead of butter, but some butter brands are vegan friendly) Becoming vegan can be life changing. It lets you learn more about your body and its health while experimenting with new foods. It may seem difficult at first, but everyone’s path to veganism is different, and it is worth it if done right.

Becoming vegan can be life changing. It lets you learn more about your body and its health while experimenting with new foods. It may seem difficult at first, but everyone’s path to veganism is different, and it is worth it if done right.

Athlete Turned Dietitian: Neil White

Written by: Tyrah Walker Photography by: Brandon Pham

Growing up, all Neil White knew was sports and physical activities. Having the opportunity to play soccer, baseball, and run cross country and track, it’s not surprising that he grew up to take an interest in dietetics and is on his way to becoming a certified dietician. White was born in China and was then adopted by a loving family at the age of seven and moved to the U.S. Since his adoption, athleticism and living a healthy lifestyle has been a top priority for him and his family. His parents got him and his four siblings active in sports early on, and they’ve all had the opportunity to travel to different states and compete on high levels, even in gymnastics. “The thing about our family is, we don’t play just one or two 44

sports,” said White. “We’re just an allaround active family.” Not only that, but White doesn’t let anything stop him. White was born with one hand, and while others may think that would be a hindrance to an athlete, it pushed him even more to be a hard-working individual, pushing past those that have underestimated him. Baseball was the first serious sport for him to play and he was pretty popular for being able to play due to his own uniqueness. White has never had a problem with adjusting to get the job done. “A kid with one hand being able to play baseball, and not only play but be good at it,” said White. “For someone to catch a ball and at the same time swap out and throw the ball with the same hand he caught

“The thing about our family is, we don’t play just one or two sports. We’re just an all-around active family.” — Neil White

“A kid with one hand being able to play baseball, and not only play but be good at it . . . is pretty impressive. You don’t ever see that around.” — Neil White

it with . . . is pretty impressive. You don’t ever see that around.” White has always allowed his work to speak for itself, as an athlete and as a college student working towards becoming a dietician. Having a background in fitness, he soon learned what he wanted to do in life: “Live happier, live healthier and live longer” – a motto he lives by and he is accomplished by a person’s diet. The better you eat, the better you feel for everyday activities and can perform. White recently graduated with his bachelor’s in dietetics from the University of Georgia. He is now at Valdosta State University to receive his verification statement. Due to COVID-19, he was unable to complete the last classes needed, but will complete this year. There are several paths a dietician can take, but White would like to either be a sports nutritionist or a clinical nutritionist. Because of his athletic background, White knows firsthand how important an athlete's diet can be to their career. With clinical nutrition, he would be able to work at hospitals with everyday people who may have to go on certain diets for surgeries. “Sports nutrition is a little higher than the hospital, but I wouldn’t mind being both,” said White. “Those are the two I have my eye set on right now.”

Being a runner for many years, he is focused on Olympic sports, if he does decide to go the sports nutrition route. Although every person is different, White suggests that each person has the necessary food groups: fruits, grains, vegetables, protein, and a side of dairy. He recommends using the website and app, MyPlate—a great source to keep up with food intake. “If you know you need to eat healthy for a certain thing, then you should have a goal,” said White. “That’s what helped me. All my accomplishments, I set a goal.” White suggests working out or eating healthy with someone, so that you can have a great support system. “Stay motivated, be consistent, and hold yourself accountable,” White said. White says one shouldn’t live life with regrets. “You only live once,” he said. “It sounds cliché, but it's true though.” One day, White hopes to accomplish another goal by revisiting his birth place in China after he completes his final classes and starts his career.

Drinking Teas for Your Health Written by: Janah Merlin

Green Tea

Green tea, originating from China, is a very popular tea in the United States as well. Green tea can boost your heart health and lower blood pressure. Green tea is a natural anti-inflammatory, which can help promote skin clarity. While green tea has always been popular iced of hot, in the past few years matcha (another form of green tea) has risen to popularity. Matcha is a very concentrated form of green tea that is equivalent to 10 servings of green tea.

Black Tea

Black tea is made from leaves of the Camellia sinensis plant, which is also used to make green tea and white tea. However, conversely from green tea, black tea is richer and has more caffeine. Black tea can help your immune system terrifically, and similarly to its green tea counterpart, can be used to combat inflammation. Many people drink black tea for its health benefits, but it does not have to be ingested to help you—you can steam, cool, then press the black tea leaves to small abrasions or bruises to relieve pain and swelling. This makes it extremely useful for fighting off poison ivy or other rashes.

For thousands of years, tea has been enjoyed by people across all cultures. In many countries, having a tea set is normal and a sharing tea with a guest is a sign of welcome. Beyond being a popular, refreshing beverage, tea also has many health benefits. Observational studies have shown that habitual tea drinkers who enjoy 2-3 cups a day have a reduced risk of premature death, type 2 diabetes, stroke, and heart disease. Drinking tea without additives in it can help lower cholesterol and blood pressure, and additionally many tea drinkers find that the natural caffeine in tea helps with weight management. Tea has also been proven to help strengthen your immune system and in turn relieve inflammation.

White Tea

White tea is also from the same plant as black tea and green tea, though it has the least amount of caffeine in it. It is full of antioxidants which helps to fight different types of cancers. It is also excellent for bone health and will help strengthen your teeth.

Herbal Teas

Herbal teas are known for containing herbs (of course), spices, fruits, plants, and leaves. They are like white teas; however, herbal teas do not have any caffeine. Because of the lack of caffeine, many herbal teas are used for calming. Chamomile can be used to improve sleep, reduce stress, and help reduce cramps or muscle spasms. Peppermint tea is soothing on the stomach and is especially helpful for someone dealing with IBS or constipation. Many expectant mothers enjoy ginger tea in the morning, as the ginger can help reduce morning sickness. Many habitual tea drinkers find steeping their own tea to be the easiest way to receive all the benefits of tea. Finding a way to incorporate tea into your daily routine can help improve your quality of life.

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