Health Life May/June 2019

Spreading Empowerment Through Girls on the Run SARAH HUTCHINSON

Running on After Boston Marathon Bombing APRIL SCRUGGS

The Product of Consistency BILL MELI

May/June 2019 | FREE1

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

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

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

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Letter From the Editor They say that the hardest part of a journey is taking the first step. While that is undoubtedly an important aspect of undertaking any new task, I would argue that the second, third, and fourth steps are much harder than the first. In fact, I argue that every single step between the first and the last are the hardest.

I have no problems starting; I’m quite good at it, in fact. I couldn’t tell you how many times I’ve started something with every intention of following through. However, I often end up quitting or putting my journey or task on an indefinite hold because I get frustrated that things aren’t going the way I planned or because I underestimated the difficulty of what I was trying to do. I can become so bogged down in the details that I lose the bigger picture and never find my way back to it.

To change this habit (because what is a pattern of behaviors but a habit?) has been no easy task, but it has been an enlightening one. I’ve learned that no two journeys are ever the same: not where they start, the direction they go in, how long they take, or where they end. I’ve learned that the journey is much more manageable when the steps are smaller and made with purpose behind them. I’ve learned that the journey is easier when you don’t go alone.

This notion of perseverance, of continuing on in the pursuit of a goal in the face of difficulty, is one many of the people featured in this issue know all about.

On our cover is Sarah Hutchinson, an MRI technologist at the Hughston Clinic. Sarah volunteers with Girls on the Run, a nonprofit organization that helps young girls discover their potential and helps set them on their own health journeys.

We spoke to Mary Beth Smith of Thomasville, Georgia, about the success she has found by attending Townie Crossfit, where she works with a trained coach who can lead her through various workouts and offer support for her fitness journey.

We learned about Bill Meli’s motivations for doing The Murph, a difficult Crossfit Hero Workout of the Day, every week for a year. According to him, the process greatly improved his mental strength.

We also got to talk to April Scrugss, the owner of Yoga Central Studio in Valdosta.

April is an avid runner, and she’s participated in several marathons, including the Boston Marathon. She actually crossed the finish line just a few minutes before the Boston Marathon bombings occurred in 2013. No one would have blamed her if she had wanted to take a break from marathons for a while, but April did not want to let the tragic event stop her from doing what she loved.

These stories and more fill the pages of this magazine. We strive to deliver to you content that not only positively impacts you, but that you can share with others. Our goal is always to bring you stories of inspiration and information to help you live a healthier and happier life.

May/June

Contents

2019

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Preparing for a Safe Summer

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Hair Today, Gone Tomorrow Thacker Dermatology

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The Product of Consistency

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Colquitt Regional Is Investing in the LongTerm Health of Employees

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How Children Process and Express Grief

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Two Locations, One Dentistry

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Spreading Empowerment Through Girls on the Run

YMCA

Bill Meli

Advanced Dental Care

Sarah Hutchinson

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Anatomy of a Running Shoe

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Running on After Boston Marathon Bombing

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Male Birth Control Options on the Rise

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How a Health Coach Can Help You Reach Your Goals

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Power Up With a Grain Bowl

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The Benefits and Potential Drawbacks of Mental Health Labels

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CrossFit Challenges Mind and Body

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Breathe Easy

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Is Seed Cycling Worth the Effort?

April Scruggs

Mary Beth Smith

Contributors Publisher Mark Dykes Editor Anna Limoges Magazine Director Anna Limoges Graphics Mandy Douthit

Feature Writers Alex Dunn Steph Coelho Jay Summer Dominic Ligon Anna Limoges Feature Photography: Eric Vinson Caleb Carswell

Copy Editor Anna Limoges 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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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.

Preparing for a Safe Summer Valdosta YMCA swim programs offer a mix of fun, physical activity and safety to create a lifelong love of swimming!

Drowning Is Preventable.

As the season turns from spring to summer, the Valdosta-Lowndes County Family YMCA encourages children and parents in Valdosta to explore the many benefits of swimming while also keeping safety in mind. In Y swim programs, participants can enjoy water sports, enhance or learn new techniques, meet new friends, and develop confidence while also learning safety skills that can save lives through the Safety Around Water program!

Through the Safety Around Water program, the Y helps prevent drowning. Two children die every day as a result of drowning. Drowning is the leading cause of death for children ages 1-4. It is the second leading cause of death for children ages 5-14.

As an organization dedicated to creating safe spaces for all, the Y has an opportunity to make a difference.

Research has shown that participation in formal swimming instruction can prevent drowning. The Y is the nation’s leading provider of community-based swim lessons.

The Y is one of the few organizations in the country positioned to bridge the gap between the delivery of swim lessons and water safety education in the United States.

We can help kids and families learn to be safe in and around water.

What Is Safety Around Water?

Safety Around Water is for all children, but it especially targets underserved populations that are at higher risk for drowning than other populations. The program teaches kids and their families water safety

skills to prevent drowning. It is typically delivered in four lessons.

In 2018, the Valdosta-Lowndes County Family YMCA began delivering this community-based drowning prevention program to second-graders from both the Lowndes County and Valdosta City school systems. Through this community partnership, more than 3,000 students have enrolled in the program and obtained invaluable water safety knowledge. Generous donations from several businesses and individuals along with volunteer support have made this vital water safety program available to second-grade students at no charge.

Student Outcomes

The program builds upon individual skills to create two core skill sequences to help children be safe in and around water: (1) swim, float, swim and (2) jump, push, turn, grab.

Swim, float, swim. In this skill sequence, children swim a short distance on their front, turn to their back to float, then turn to their front to continue swimming if they are able. Children may choose to stay in a back float. Rolling onto their back periodically allows them to rest and breathe. The sequence helps children stay afloat until someone arrives to help them or they are able to get to safety using the combined skills.

Jump, push, turn, grab. In this skill sequence, a child jumps into the water, pushes off the bottom, turns around to face the wall, grabs the wall, and safely

exits the pool. The sequence simulates the experience children have if they are submerged in water unexpectedly. After learning the sequence, children have the skills to get back to the side of the pool or to safety.

As a leading nonprofit committed to youth development, the Y pioneered group swim lessons in 1907 at the Detroit YMCA. The Valdosta-Lowndes County Family YMCA continues to help youth and adults experience the joy and benefits of swimming so they can be healthy, confident, and secure in the water. In addition to the Safety Around Water program, there are a variety of programs to choose from, including family swim, competitive swimming, swim lessons, water aerobics, and much more! To ensure that everyone has an opportunity to participate, financial assistance is available for those in need to help cover the costs.

To learn more about the Valdosta-Lowndes County Family YMCA’s swim programs, please contact the Y at 229-244-4646 or aquatics@valdostaymca.com.

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May is National Stroke Awareness Month

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Dermatology Care

HAIR TODAY, Written by: Betsy Perry Backe, MD, FAAD

Shedding isn't reserved just for pets; when suffering from hair loss, it can be a part of your everyday life. Alopecia, or hair loss, is surprisingly common and affects both sexes, albeit from different causes.

Hair loss can be divided broadly into two forms, non-scarring and scarring, and treatments depend on the underlying condition.

NON-SCARRING ALOPECIA The most common form of hair loss is androgenetic alopecia, which often runs in families and is seen in both men and women. Like other non-scarring alopecias, the machinery for making hair follicles is not destroyed, and reversal of the hair loss can be seen with early diagnosis and proper treatment. We use a combination of both topical minoxidil and oral medications like finasteride, Nutrafol, and even injections of platelet rich plasma (PRP). The latter involves taking blood from the patient, spinning it down, and then injecting the growth factor-rich PRP into the scalp to stimulate hair growth. The injections are done thrice monthly, and maintenance sessions are performed every six months.

Alopecia areata is also non-scarring and is an autoimmune condition where the body’s inflammatory cells called lymphocytes surround hair follicles in certain areas and cause the hairs to fall out, sometimes literally overnight. It has an unpredictable course and may resolve on its own or may require a combination of topical and systemic medications.

Telogen effluvium is a global shedding event that often occurs about two to three months after a big physical or emotional stressor like pregnancy, weight loss, surgery, or from medications or medical conditions such as low iron stores or thyroid abnormalities. If a trigger is not readily identified, blood work may be necessary to pinpoint the source of the problem. Fungal infections or syphilis can also cause non-scarring hair loss.

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

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

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

SCARRING ALOPECIA In contrast to non-scarring alopecias, scarring alopecias destroy the hair follicle and cause a scar to form. The goal of treatment is to prevent worsening of the disease, and regrowth usually does not occur. In my practice, the most common types result from hair care practices such as chemical relaxing and hot combs (flat irons) for curly hair or tight braids or cornrows, which put excessive tension on the hair and hair follicles. Treatment may involve steroid injections and medications, but preservation of the hair follicles and overall success require a transition to a more natural hair style. Fortunately, these are now more widely accepted. Other causes include tumors or inflammatory conditions such as lichen planopilaris, frontal fibrosing alopecia, and lupus.

The most important step in treatment of any form of hair loss is a proper dermatological evaluation and diagnosis, which will often involve a skin biopsy.

This is done in the office using a small amount of numbing medicine and is closed with a stitch. If you are suffering from hair loss, you are not alone, and treatment may help. We have good rates of success with many forms of hair loss, and most are covered by health insurance. Call (229) 469-4383 and schedule your consultation today!

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— PHOTOGRAPHY —

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

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evdreamswild

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The Product of Consistency Written by: Dominic Ligon | Photography by: Eric Vinson

As one of the most popular fitness programs in the country, CrossFit has positively influenced thousands of individuals to live healthier lives. Bill Meli is a prime example. CrossFit provides an array of blood pumping and sweat dripping workouts, and Meli has embraced every aspect of the life changing training.

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Meli, a retired Air Force veteran, originally hails from northern California, but he credited the military as the main reason for his move to Valdosta. The 51-year-old is a devoted husband and father of three.

Although his military days are over, Meli serves the local community as a hospice manager at Hospice of South Georgia. As a former triathlon athlete, Meli prides himself on staying physically active; his passion for working out transferred to CrossFit. “CrossFit is a high intensity programmed workout that you perform with other athletes that become friends and then become family,” he said. “You learn that your mind wants to quit long before your body does, and when it gets tough and you want to stop, rest for a moment, take a deep breath, and keep going. Your body can stand the pain. It’s your mind that needs convincing.”

Meli attends CrossFit Winnersville, and he takes prdie in their strong community.

"It’s a myth to think that we can improve on our own," he said. "We all need mentors and coaches in our lives who help us reach that next level, including in fitness. Allowing someone to critique and modify your progress — whether it’s in fitness, business, or your personal life — improves that area of your life. What you allow others to speak into strengthens that area of your life. Iron sharpens iron, and that sharpening of iron has been my CrossFit community of coaches and athletes."

About a year ago, before Meli’s 50th birthday, he decided to set a goal that was practically unheard of.

Every year on Memorial Day, CrossFit honors soldiers who have fallen in the line of duty with what they call the Hero Workout of the Day. The Murph is a classic Hero WOD that specifically honors the late Navy Lieutenant Michael Murphy. The Murph is known as a rigorous workout consisting of a 1-mile run, 100 pull ups, 200 pushups, 300 air squats, and another 1-mile run. Meli’s objective was to complete The Murph every week for an entire year.

“You learn that your mind wants to quit long before your body does, and when it gets tough and you want to stop, rest for a moment, take a deep breath, and keep going.

Your body can stand the pain. It’s your mind that needs convincing.”

— Bill Meli

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“You have to have a 'why' in every significant area of your life to be successful," Meli said.

"Why do I complete the Murph once a week?

It’s to honor Lieutenant Michael P. Murphy and to simply push myself. Hero WODs are intended to be performed with intense effort, in honor of our fallen heroes. The goal is to not think about yourself, but instead think about the Hero that has given his or her all for our freedom.”

It’s safe to say that Meli’s perseverance has paid off because on April 6, 2019, he finally reached his one-year mark. To say his task was challenging would be an understatement, but Meli wouldn’t want it any other way.

“My mental game has become a lot stronger," Meli said. "Consistency is the key to any endeavor, and CrossFit makes it easy to stay consistent with a full range of classes throughout the day.”

Meli set a goal for himself, visualized his success, and conquered his challenge. The old saying — time waits for no man — is accurate, but it’s also true that Meli has stood the test of time. He is the product of consistency, and it doesn’t seem like he’s even close to stopping now.

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MBSAQIP works to advance safe, high-quality care for bariatric surgical patients through the accreditation of bariatric surgical centers.

MBSAQIP will recognize those facilities that implement defined standards of care, document their outcomes, and participate in regular reviews to evaluate their bariatric surgical programs.

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Colquitt Regional Is Investing in the Long-Term Health of Employees Written by: Alex Dunn

Health care is expen- this program, such as sive, especially when it Wendy Wyatt, who is a comes to life-saving sur- registered nurse in the geries for patients suffer- recovery room. ing the effects of obesity.

Wyatt, who has been Colquitt Regional Med- at Colquitt Regional for ical Center in Moultrie, four years, had the sleeve Georgia, is making bar- gastrectomy in July of iatric-related surgeries last year. She, like others more affordable for its before her, reached a employees as a long- point in her life when she term investment. needed to make a seriColquitt Regional has ous change. promoted the long-term “I had struggled with health of its employees my weight pretty much my s i n c e whole 2 0 1 2 , life,” Wywhen it “The thought is that att said. hired its “I tried healthier employees the fad first Direcshow up for work. diets and tor of CorThey tend to be more exercise. porate Health, creative and dedicated, I was bewho proso that kind of goes g i n n i n g m o t e s along with why we to show healthy signs of are discounting our early dialifestyles bariatric procedures betes, so through because that is I decidexe rc i s e and nutrisomething we believe ed it was tion prowill help people and time.” grams for W y change their lifestyles.” employatt said — Jim Matney, CEO ees. Jim that the M at n e y, hospital CEO, said this is a crucial made the program well part of their vision for the known, and she decided hospital. to sign up for it. Being an “The thought is that employee at the hospital healthier employees had another added boshow up for work,” he nus: She already knew her said. “They tend to be doctor well. more creative and dedDr. Amber Holt, who icated, so that kind of has worked for Colquitt goes along with why Regional for six years, we are discounting our was the assigned docbariatric procedures be- tor on Wyatt’s case. She cause that is something eased any of Wyatt’s we believe will help worries before the propeople and change their cedure because they lifestyles.” work together often. AcAn employee needs cording to Dr. Holt, it is to be on the hospital’s not unusual for a doctor insurance plan to quali- to do this type of procefy for affordable proce- dure on a fellow employdures. Several employ- ee at Colquitt Regional. ees have already utilized “We are a small region-

al hospital, so I know most of the folks who work here,” she said. “Wendy happens to be the nurse in the recovery rooms, so I see her every day.”

“What it (bariatric surgery) has done, aside from changing lives, is really give patients the freedom to come off their diabetic and hypertensive medications,” Holt said. “So it has really allowed them to achieve not just the weight loss, but real improvement in their health when they became more affordable to insure.”

Not only that, but the long-term benefits are crucial too. Matney explained that at the start of the program in 2012, the percentage of employees who had two or more health risk factors was up to 39 percent. Now, averaging 25 employees utilizing affordable bariatric procedures a year, that percentage has gone down to 26 percent. According to Matney, employees starting the program have baseline labs taken – including measuring BMI, blood sugar, and cholesterol – with retests done a year later to mark any improvements.

It has also benefited health care as a whole in Colquitt County.

“Since we started the program of corporate wellness, we have reduced overall health care costs by over $1 million in one year for the hospital and Colquitt County,” Matney said.

The hospital recently received accreditation from the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program, which deems them a center of excellence for bariatric surgery.

“What that does is give you external recognition that you are meeting the top tier as it relates to quality and outcomes,” Matney said.

“It gives the public assurance that it isn’t just about how good we think we are, but as an external evaluation of what that agency thinks we do.”

Every department in the hospital has some form of fitness opportunity. Employees can have exercise breaks when

Wendy Wyatt After

Before

their schedules allow and attend wellness programs to promote healthy eating for diabetes control.

There are even plans for a new 5,000 square foot gym on campus.

“Why we do it: (1) We want employees to be healthy, (2) employees utilize less health care, and (3) it keeps people healthier longer,” Matney said. “That is why we are out there in the forefront to cover bariatric procedures for employees.”

How Children Process and Express Grief Written by: Jay Summer

One out of every 20 children ages 15 and younger faces the death of a parent, according to a study published in the Journal of Hospice & Palliative Nursing. Other studies estimate that between 20 percent and 90 percent of children and teens deal with the death of someone close to them, such as a sibling, grandparent, other family member, friend, or classmate.

According to the American Academy of Child & Adolescent Psychiatry, children grapple with grief differently than adults do. The younger a child is, the

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more difficult it might be for them to accept that death is permanent and irreversible. They can’t always clearly articulate their thoughts and feelings and will often show their grief through actions instead.

Children sometimes express their grief in unpredictable ways, not seeming upset at first, but becoming sad or angry later – on and off – at unexpected times.

The AACAP notes that sometimes grieving children revert to behaviors they performed at a younger age or form misconceptions about the death, perhaps even

blaming themselves.

Often, the adults around them are so consumed with their own grief that they don’t realize they aren’t giving the child the same level of attention they had previously, which also affects the situation.

Every year, Hospice of Tift Area in Tifton, Georgia, holds an event called Camp Reflections that helps children work through grief they are experiencing.

The camp is free and geared toward children ages 6-12, though they might also allow children younger than that age range.

“Children are often forgotten in the midst of loss, but they grieve nonetheless,” Kathy Moneypenny, bereavement coordinator, said.

Camp Reflections provides an opportunity for the focus to return to children who might feel they have become lost in the shuffle as the adults around them grieve.

The February 2019 Camp Reflections was the 10th annual camp that gave children the opportunity to use arts and crafts, story time, and music to cope with loss. These activities are in line with the AACAP recommendation that

it is best to allow children to express grief in their own ways, rather than attempting to force them to grieve the way adults do. They recommend not forcing a child to attend a funeral if they feel afraid (though other experts also recommend not keeping a child from a funeral they’d like to attend) and using other means to encourage a child to commemorate the deceased, such as saying a prayer, making a scrapbook, looking at photos, or telling stories if those are more comfortable for the child.

Moneypenny reiterated the importance

of allowing children to grieve in their own way.

“Children grieve the way they live life: through their play and the cues they receive from the adults in their life,” she said.

“Children are limited developmentally with loss because they do not have the emotional language or comprehension skills that are afforded to adults.

Camp is intended to help them use their own knowledge base and resources to cope with loss no matter where they are developmentally.”

for those looking to better understand and help a grieving child. She notes The Dougy Center also has many grief-related resources geared toward people of all ages, including specific resources for children.

These free online resources cover a variety of relevant topics, such as how to discuss funerals and help kids decide if they want to attend or not, how to explain suicide to a child, and how to help ease a child back into school after a death.

Tips for Supporting a Child in Grief 1. Create an open environment. Create an environment that lets your kids know that they can ask you any question they may have.

2. Honesty is key. Being honest with kids when talking about

death is important. When we are not honest, they are left to imagine.

3. Be aware of the power of language. Be cautious about the language that you use; kids can take things literally.

4. Find teachable moments in everyday life. When some-

one dies in a Disney movie or a pet dies, use these moments to teach your kids about death.

5. Give them the opportunity to say goodbye. A funeral

gives your child a chance to say goodbye. Unless they do not want to be there, they should be there.

Camp Reflections will be back to aid grieving children in 2020. In the meantime, Moneypenny recommends the Association for Death Education and Counseling’s Resources page

6. Provide ongoing support. There's a big difference between intellectually understanding death and emotionally understanding it.

STAY IN THE Introducing

Celestine Nnaeto, MD, FACP, CAQSM

Board-certified in Primary Care Sports Medicine and Internal Medicine Medical School and Residency Training: Rutgers New Jersey Medical School

Sports Medicine Fellowship: St. Luke’s University Health Network (Former Faculty and Associate Program Director)

If there is one thing that sports and medicine share, it’s the desire to maximize performance. Whether you are starting out as an athlete, competing at a high level, or just trying to stay active, Dr. Nnaeto is available to help you reach your goals.

• Sports physicals • Non-surgical orthopedic and spine interventions • Sports related concussion management

• Sports rehabilitation • Injury prevention

2227 Highway 41 North, Tifton | Next to Affinity Clinic | 229-386-5222 | tiftregional.com/GSM

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Two Locations, One Dentistry

Written by: Dominic Ligon

For almost two decades, Advanced Dental Care has provided Valdosta, Georgia, with some of the best dental service around.

They pride themselves on maintaining the health and aesthetics of families within South Georgia. With a great business comes a greater responsibility to provide services to their community; ADC recently decided to expand their business and open an additional practice. The Advanced Dental Care team is proving that there is power in numbers.

Dr. Ashley Moorman and Dr. Barclay Woodward decided to partner up and create the successful establishment in 2000; since then, the two haven’t looked back. Over the past couple decades, these Valdosta natives have built a successful business. In 2006, they were later joined

by Ashley Moorman's father, Dr. Bill Moorman, who has been in practice in Valdosta since 1971. You could say that Bill Moorman, and his 48 years of professional experience, served as an influential example for ADC’s dental success.

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The ADC staff prioritizes customer service before anything else.

“As your family dentist, we strive to provide exceptional care that always serves your best interest," ADC said.

"We believe that everyone deserves exceptional service and that your time with us should be as rewarding and pleasant as possible.”

Ashley Moorman has been voted Best Dentist in South Georgia for five years in a row by the readers of the Valdosta Daily Times. A business expansion makes sense with these accolades.

ADC has redesigned their office to focus on providing a welcoming atmosphere that promotes relaxation. Advanced Dental Care’s original location is on 3211 Wildwood Plantation Drive in Valdosta, and their new practice, which opened on Feb. 4 this year, is located on 3362 Greystone Way also in Valdosta.

Dr. Hardy Gray is the newest addition to the ADC family, and his background within the dentistry field is

Dr. Barclay Woodward, Gray, Dr. Ashley Moo “Dr.Hardy Ashley and Dr. Barclay have become thorough.

He received Dr.

Full Family Dentistry New Patients Welcome! his bachelor’s degree friends as well as mentors to me over the last from Georgia South- couple years," Gray said. "Honestly, I couldn't ern and gained his imagine being in a partnership with two indidental degree from viduals who care more about their patients, emthe Dental College of ployees, and the community than these two. I feel that I bring that aspect to the table as well, Georgia in Augusta.

“We promote a and those three things are what make me excitfun-loving, friend- ed to come to the office each day.”

Doctors Moorman, Woodward, and Gray ofly, and family atmosphere while pro- fer family dentistry services at their two offices, viding excellent oral serving patients throughout South Georgia to healthcare for our treat, maintain, and improve the smile of anyone patient's from 1 to in need. With their excellent staff, family orient100+ years old,” he ed environment, and pristine reputation, ADC said. “We collective- provides a quality dental care experience. ly would like to become the standard of dental offices here in South Georgia and the Southeast.

We are also looking General Dentistry into other opportuRoot Canal TMJ Disorder nities to bring ADC Gum Disease Treatment to more patients in Sleep Apnea Treatment. the years to come by Sedation Dentistry continuing to grow Cavity Prevention and expand.”

Although the ADC Cosmetic Dentistry organization has Porcelain Veneers branched off from Teeth Whitening their primary practice, Smile Makeover they still maintain a Gum Contouring close-knit dynamic Dental Bonding within the workplace.

Gray acknowledged Restorative Dentistry Dental Implants the helpful guidance Dental Crowns and support he’s reAll Insurances Accepted in network with many plans Tooth-colored Fillings ceived from his partDentures ners.

Best D

Advance Dental Care Services

Two locations to better serve you 3211 Wildwood Plantation • 3362 Greysto

Ashley Moorman D.M.D. • Barclay Woodward William S Moorman D.M.D. • Hardy Gray D.

229.242.4441 • www.ADCTEAM. Dental Bridges

Habits for Whiter Teeth There are some changes you can make to keep enamel stronger and prevent that dentin from peeking through — as well as reduce the food stains that can make teeth appear lackluster. Here are some common habits to switch up:

1.

You’re overusing mouthwash or choosing one that’s too acidic. Saliva also bathes the teeth regularly to knock out bacteria and to prevent stains from adhering to enamel. If you’re taking frequent swigs of mouthwash to keep breath fresh, you may want to consider other strategies, like brushing more frequently and getting regular dental cleanings.

2.

You’re loading up on acidic fruits and vegetables. Just as more acidic mouthwash can thin out tooth enamel, so can acids in the diet. These include citrus fruits and juices, tomatoes, pineapples, vinegar, carbonated beverages, some sports drinks, and certain salad dressings that are vinegar-based.

3.

You’re a coffee fiend all day long. Although researchers have suggested that coffee can yield some health benefits, it’s a beverage that can be tough on your teeth.

Wildwood Plantation Dr 3211 Wildwood Plantation Dr Valdosta, GA 31605 229.242.4441

4.

You’re a smoker. The chemicals in cigarettes and pipe tobacco have a staining effect on teeth because they cling to enamel, and the longer you smoke, the more visible this becomes.

5.

You skimp on good oral hygiene habits. If you haven’t made resolutions for the new year yet, here’s a good one: Floss. Being less-than-consistent on brushing and flossing can cause an accumulation of plaque on your enamel.

6.

You’re brushing a little too enthusiastically. While it’s great to have a regular brushing routine, more pressure and speed doesn’t mean a healthier mouth — in fact, it could have the opposite effect.

Stop the Grind Greystone Way 3362 Greystone Way Valdosta, GA 31605 229.242.0063

20% of the population suffers from grinding or clenching their teeth while they are awake.

Over 62.8 million Americans suffer from the effects of teeth grinding.

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Spreading Empowerment Through Girls on the Run Written by: Alex Dunn Photography by: Caleb Carswell

Sarah Hutchinson, 30, of Valdosta, Georgia, devotes herself to health care and recognizes the impact it has on others, especially young women. Alongside her work at the Hughston Clinic, Hutchinson also has a passion for fitness and helping her husband, Taylor, with Girls on the Run. Girls on the Run helps young women realize that they can take charge of their futures and provides opportunities for them to learn without any limits, according to the organization’s website.

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While her husband, Taylor, has the leading role of the two with Girls on the Run, Hutchinson gives him and the program a lot of support by volunteering at their 5k events, helping financially, and encouraging girls to get involved with the program at their schools.

They have both been taking part since her husband decided to become more involved in 2017.

“When Taylor was in Leadership Lowndes, his team started an annual fundraiser, The Lip Sync Battle, to support Girls on the Run of South Georgia,” Hutchinson said. “He stayed involved with them after, helping them make it an annual event and becoming a board member.”

While the program is meant to provide knowledge and opportunities to help shape young women today, Hutchinson thinks there is more to it.

“I love how encouraging it is for girls to begin their health journey,” she said. “It boosts their confidence and helps them

learn life skills that they can live out every day. It helps build their self-esteem, helps them build friendships, and gives them the opportunity to push themselves in something that they may have not thought they could do.”

When she is not helping with Girls on the Run, Hutchinson works as an MRI technologist at the Hughston Clinic, where she has been for the last six months. Her calling for providing crucial health care came at a young age.

“I am a helper by nature,” Hutchinson said. “I always knew that I wanted a career where I could help people feel their best.

I was introduced to the radiology field in my early years of college, but I remember being young and having an MRI scan and thought it was neat how it all worked.

I think my interest in radiology started then. Knowing that imaging is an important part of a patient’s success is what keeps me motivated.”

On top of all that, Hutchinson still makes time for her fitness.

We inspire girls to be joyful, healthy, and confident using a fun, experiencebased curriculum which creatively integrates running.

“I love how encouraging it is for girls to begin their health journey. It boosts their confidence and helps them learn life skills that they can live out every day. It helps build their self-esteem, helps them build friendships, and gives them the opportunity to push themselves in something that they may have not thought they could do.”

— Sarah Hutchinson

We envision a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams.

Girls on the Run South Georgia is proud to serve Brooks County and Lowndes County in Georgia.

Girls on the Run South Georgia PO Box 591 Valdosta, GA 31603 (229) 234-7425 lauren.hurley@ girlsontherun.org

She currently interns at Yoga Central in downtown Valdosta, runs regularly, and is a member of CrossFit Valdosta.

“I love yoga because it is an exercise for your mind, body, and spirit,” she said.

“Running is an exercise that I am slowly getting better at.

It is a great exercise that I have a love/ hate relationship with.

CrossFit Valdosta is a challenge, but I absolutely love it. I have never been into lifting weights, but they have really shown me how weights should be a vital aspect of your exercise routine to help

22

build muscle and stay lean. It is a good feeling when you are able to add more weight and push yourself to the next level.”

Hutchinson originally started yoga to help with lower back pain and got hooked on CrossFit because she won a two-month membership at CrossFit Valdosta. Hutchinson feels that both fitness routines offer her a better quality of life. “[Yoga] quickly turned into something that I try to do daily,” she said. “Yoga has a way of making you feel completely rejuvenated when you leave the class. It is really an

exercise that anyone at any age can do. I really began exercising to help me feel better overall, physically and mentally.”

Just like how Hutchinson and her husband encourage young minds that anything is possible with Girls on the Run, the same can be said for her passion in fitness.

Whether it’s trying a new fitness routine or finding the motivation to go to the gym, there are no limits when it comes to being happy and healthy.

“Yoga has a way of making you feel completely rejuvenated when you leave the class. It is really an exercise that anyone at any age can do. I really began exercising to help me feel better overall, physically and mentally.”

— Sarah Hutchinson

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THE RUNNING SHOE has evolved over the years, and different modifications have been implemented to enhance the specified purpose of the shoe. Shoes meant for speed are made differently than shoes meant for long distances. It is important to choose the right fit for your exact needs.

Long-distance runners have certain requirements since those hours-long runs tend to take their toll.

Plantar fascitis is a common injury among long-distance runners. It’s an inflammation or irritation that runs from the heel to the toes and can be caused by running with the wrong type of shoe. Long-distance runners require loads of cushion in the midsoles to heighten shock absorption when planting each step, and a tapered heel helps provide more support. It is also important to have a breathable shoe to prevent any excessive sweating.

Sprinters have different needs of their shoes. A flexible lasting is essential to give the runner a full range of motion when in stride. A lightweight but durable shoe tends to give better results for speed and short distance. Shoes meant for speed tend to have a snug fit, low heel height, and low weight. This allows the runner to obtain the needed minimal, lightweight feel of the shoe, but with a bit more protection, comfort, and cushioning.

With the right research and proper fitting, finding the perfect shoes for your running style should be a breeze.

7 Main Parts of the Running Shoe The Upper

The upper is the top layer of the shoes that surrounds the foot and connects to the midsole. It protects the foot from any outside objects.

The Tongue

The tongue is a separate strip on the upper. It makes it easier to put your shoes on and take them off. It also prevents the laces from rubbing against the instep of your foot.

Heel Counter

The plastic structure of the shoe that holds the heel in place is known to be one of the heaviest parts of the shoe.

Shoe Last

The shoe last is the structure and mold of the shoe.

The upper is placed over this section.

The Toe Box

When trying on new shoes, we normally press down on the toe box to indicate if it’s the right size. If the toe box isn’t the right size, discomfort can arise.

The Midsole

This is a layer of foam or rubber that provides comfort and support. It is the thickest part of the shoe and absorbs most of the shock from each step.

The Outsole

The rubber layer on the bottom of the shoe provides traction and durability. This part of the shoe typically shows the most wear and tear.

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ANATOMY OF A RUNNING SHOE Written by: Dominic Ligon

Running on After Boston Marathon Bombing Written by: Alex Dunn Photography by: Caleb Carswell

Yoga Central Studio owner April Scruggs, 50, has been an active member of the fitness community all her life. Along with owning her own business, she is an avid marathon runner.

For Scruggs, running was never on her radar, especially marathons. She has always preferred fast walking, leaving the running to her husband, Ferrell.

It wasn’t until he asked her to join him in a 5K that she become hooked.

“After several 5ks, we moved to a 15k, and when I finished that race, I told him I wanted to do a marathon,” Scruggs said.

“He thought I was crazy. Eleven months later, I ran my first marathon. I really thought I would do ‘one and done,’ but I caught the running bug, and, as they say, the rest is history.”

One of the marathons Scruggs ran in frequently was the Boston Marathon. Having run it in 2009 and 2011, Scruggs decided to participate in it one more time.

“April 15, 2013, was supposed to my last Boston for a while,” she said. “You have to qualify each and every time to run it, and I was ready to run some other races.”

However, what began as another one of the many marathons she has run before became a day that Scruggs will never forget. That day, a bombing occurred right after Scruggs crossed the finish line. She and her racing friends had split up during the race, so her only concern was that they had not yet finished.

“I had just finished the race and was standing at the finish line waiting for my friends when the first bomb when off,” Scruggs said. “It was only three minutes after I had finished. I knew from my previous Boston Marathons that this was not normal.”

Scruggs said that she was able to locate all her friends and even returned home to participate in another race called the Big Sur in California, which they had signed up for before the Boston race. The bombing was weighing heavily on them all.

“It’s a tough 10 days running two marathons back to back, coast to coast,” Scruggs said. “I was very nervous and scared to fly out to California and run Big Sur, but one of my running friends and I were signed up, and we needed to prove to ourselves that we could

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“I would encourage everyone to try yoga no matter your age or ability. We all need to be more grounded and balanced in our lives.

Yoga offers the opportunity to always improve. Whatever you need on any particular day, you can find it on your mat.”

— April Scruggs

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do this. The Big Sur marathon organizers were so kind and thoughtful to all of us with the Boston Marathon weighing heavy on the entire country and especially the runners.”

Some may have been deterred by running another marathon, especially in the same place the bombing occurred, but not Scruggs.

“The last marathon I have run was in Boston 2014 when I returned to run with my friends who didn’t finish in 2013 due to the race being stopped because of the bombing,” she said. “I will never let this unfortunate and terrible event stop me from doing what I want to do.”

It may seem that running takes up most of Scruggs’ time, but she enjoys yoga and dance just as much. This is mostly attributed to the fact that she has danced since she was young.

“Dancing early and throughout my young life allowed me to appreciate the discipline, focus, and balance that is required for a yoga practice,” Scruggs said. “The repetition and flow of yoga also resonated with me from my dancing years. I was a cheerleader in high school, and the level of energy and balance that is needed for cheerleading goes along with a yoga practice as well. My blended backgrounded all led me to falling in love with yoga very fast.”

Scruggs came into owning her own yoga studio by what she said was an accident.

“I was teaching yoga and keeping my running up, and then I received a call to come teach some yoga Downtown (Valdosta),” she said. “Owning a yoga studio was never a dream of mine, but it literally fell into my lap. Always stay open to possibilities.”

Scruggs loves that she can contribute to others lives through yoga. Her next steps are to bring more awareness of the practice to fellow Valdostians.

“I am constantly working on bringing new events to Downtown and to the yoga studio,” she said. “We are open to working with and collaborating with other businesses to offer new things to Valdosta and the Lowndes County area.”

While Scruggs has staying fit in the bag, she encourages anyone and everyone to try out yoga. It can be a great starting fitness routine for people who aren’t as fitness savvy.

“Yoga is a never ending pursuit,” Scruggs said. “I would encourage everyone to try yoga no matter your age or ability. We all need to be more grounded and balanced in our lives. Yoga offers the opportunity to always improve. Whatever you need on any particular day, you can find it on your mat.”

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June

Is Men's Health MONTH

Male Birth Control Options on the Rise Written by: Steph Coelho

Contraception has long been the burden of women. From intrauterine devices to the pill, the options available to women are varied, but each carries potential risks and side effects. Men, on the other hand, have limited choices when it comes to limiting their reproductive potential. Currently, male birth control options include condoms or vasectomy. While condoms provide an effective barrier against sexually transmitted diseases, they are not 100 percent effective in stopping pregnancy.

They must also be appropriately used for maximum effectiveness.

The alternative, a vasectomy, is a surgical intervention that severs the vas deferens to block sperm from getting to the urethra. The process is quick and involves limited recovery time (typically not more than a half hour sojourn at a physician’s

office). Discomfort is usually minimal in the week following the procedure.

It is, however, a permanent birth control option. Reversal surgery is possible, but post-procedure pregnancy rates are only slightly higher than 50 percent. Vasectomies are, therefore, not the ideal option for men who may want to bear children in the future.

Men are often left to rely on their partners for effective birth control options like the contraceptive pill. We now know that there are significant longterm risks associated with taking hormonal birth control. Women taking birth control pills are at a higher risk for stroke and breast cancer, according to studies published in the journals Cancer Research and MedLink Neurology.

Initial research into male birth control was not particularly successful.

Findings published in the Journal of Clinical Endocri-

nology & Metabolism outlined a study that involved a group of men who were taking hormonal birth control shots. The contraceptive shot was designed to reduce sperm count. The study, however, was halted because of numerous reported ill-effects. Thankfully, researchers are on the hunt for new male birth control options with limited risks and side effects.

Research published in ACS Nano suggests an injectable contraceptive designed to both chemically and physically block sperm in the vas deferens.

The layered cocktail was tested in lab rats and successfully blocked pregnancy for at least two months.

The block is also reversible since the injected substances may be heated and dissolved using near-infrared. More research into this method is required, but it’s another promising step forward in the search for a safe, side-effect free

male birth control option.

Another non-hormonal birth control option is a compound called EP055. A study published in the journal PLOS ONE explains that EP055 may be capable of physically reducing the mobility of sperm without the need for hormonal intervention.

At the time of publication, however, the research was still in the animal testing phase.

There is also some talk about a possible genetic form of contraception.

Researchers at Michigan State University discovered a way to shut off the gene that’s responsible for the production of sperm in male mice.

In 2018, the Endocrine Society featured a study of a daily hormonal contraception pill for men called dimethandrolone undecanoate or DMAU. The study involved a small group of men who seemed to respond well to the daily

dose. While testosterone levels were lower than average in participants taking the pill, none of the men reported any severe side-effects related to low testosterone levels, nor were any detected in further lab testing. The downside of taking the pill?

Slight weight gain and a barely noticeable reduction in HDL cholesterol.

Most promising, however, is a development from earlier this year. At an Endocrine Society conference this past March, it was announced that a male birth control pill called 11-beta-MNTDC has successfully passed human trials. The pill is reported to have few side effects, but further studies are planned to determine its effectiveness. The final availability date for a safe male birth control option? Dr. Christina Wang, the co-senior investigator of the study, estimates that it will take about 10 years.

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HOW A HEALTH COACH CAN HELP YOU REACH YOUR GOALS Written by: Jay Summer

Whether you’re just beginning your health journey or already well on your way, health professionals might help you take it to the next level. Is a health coach the right guide for you? The best way to decide is to compare what you need with what they offer, while also considering other professionals such as dieticians, nutritionists, and personal trainers.

WHAT DOES A HEALTH COACH DO?

A health coach’s purpose is to work with you to develop an overall health strategy. They will help you identify and reach your health goals, whatever those may be. Some people might seek out a health coach in order to lose weight or gain muscle mass, while others might be motivated by wanting to better manage chronic illness. A health coach’s assistance is custom tailored to you based on your background, current situation, personality, goals, and roadblocks.

HOW DOES A HEALTH COACH DIFFER FROM A DIETICIAN OR NUTRITIONIST?

A health coach looks at the big picture of your health situation – eating, exercise, lifestyle, habits, alternative treatments, and mental and emotional wellness. Dieticians and nutritionists focus primarily on what you eat. They educate you on nutrition, help you form an eating plan, and provide specific recipes.

Registered dieticians and registered dietician nutritionists hold related bachelor’s degrees, have worked in the field for 1,200+ hours, and have passed a standardized test related to diet and nutrition.

While some nutritionists have a similar level of education, the title “nutritionist” doesn’t require it, so be sure to do research or opt for a certified nutrition specialist if you go the nutritionist route.

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HOW DOES A HEALTH COACH DIFFER FROM A PERSONAL TRAINER?

Most health coaches are equipped to help you develop a general fitness routine. Not all will go into the level of detail you would receive from a personal trainer, however.

Personal trainers not only help you set fitness goals and plan workouts, they also generally work out with you. This one-on-one time might involve making sure you use correct form, spotting you as you lift weights, timing your exercises, and encouraging you to push harder. Meeting with a personal trainer can be helpful if you’ve reached a fitness plateau or if you’re new to working out and either intimidated by the gym or worried about injuring yourself.

SHOULD I WORK WITH A HEALTH COACH?

Health coaches often focus on the psychological side more than other health professionals. If you know what you need to do health-wise, but have trouble motivating yourself to do it, a health coach could be a good choice.

If you need to focus more on the detailed specifics of diet or exercise, a different health professional might be a better choice. That said, there are people who gain expertise in more than one area, so if you think you’d benefit most from a health coach/dietician, or health coach/ personal trainer, do some research. You will probably find who you’re looking for!

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

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

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P OW E R UP WITH A GRAIN BOWL Written by: Anna Limoges

Grain + Protein + Veggies + Sauce + Toppings Grain:

Veggies:

This is the base of your bowl and will provide the complex carbs your body needs for energy. Different grains have different textures, so try different ones until you find your favorite.

Try: brown rice, quinoa, faro, couscous, polenta Tip: Cook grains in chicken, vegetable, or beef broth to add more flavor.

This is your chance to give your grain bowl a boost of vitamins and micronutrients. You can always use raw produce, but try steaming, roasting, or sautéing to bring out the flavors and textures of various vegetables.

Try: leafy greens, mushrooms, broccoli, cauliflower, onions, peppers, peas, carrots, corn, tomatoes

Protein:

Sauce:

Don’t over think your protein choices. Just take a look in the refrigerator or pantry and grab whatever you have at your disposal. You can use leftover chicken, canned beans, or even soft cheeses like ricotta or mozzarella.

Try: chicken, turkey, beef, pork, eggs, legumes, tofu, soft cheese Tip: If you’re going for eggs, make sure to keep the yolk runny, that way you can break it and spread the gooey goodness all over your grain bowl.

This is where the flavor really comes in. Give your grain bowl some personality: Make it salty, sweet, tangy, or spicy. Your sauce can be thick or thin, as long as you can mix it with your other ingredients. You can also take this opportunity to add some extra protein or healthy fats to your meal.

Try: broth, hot sauce, coconut milk, pesto, peanut sauce, vinaigrette Tip: Mix fat-free, plain Greek yogurt with a packet of ranch dressing mix. It’s low in calories, fat free, and high protein. It’s a little bit tangier than regular ranch dressing, but still delicious.

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Toppings: This is where it gets fun! Add texture, flavor, and aesthetics to your grain bowl with any topping under the sun. You can use nuts, seeds, herbs, or pickled veggies.

Try: peanuts, scallions, dill, cucumber, sesame seeds, sliced avocado, toasted coconut flakes, panko breadcrumbs

Breakfast Grain Bowl With Turkey Sausage Meatballs Ingredients

Instructions

1 ½ cups farro 16 ounces lean ground turkey sausage 2 red bell peppers 6 green onions, thinly sliced 6 soft-cooked eggs Hot sauce, for serving (optional)

1. Prepare farro according to package directions.

2. Meanwhile, preheat oven to 350 degrees F. Using hands, form sausage into small balls (a little smaller than golf balls); place on rimmed baking pan. Transfer to oven and bake 18- 20 minutes or until internal temperature of meatballs reaches 165 degrees F. 3. Using open flame of gas range (set to medium heat), roast red peppers about 5 minutes or until blackened all over, using tongs to rotate peppers as they cook.

Transfer peppers to medium bowl; cover with plastic wrap and let stand 5 minutes.

Use knife to scrape skin from peppers. Remove seeds; then roughly chop peppers.

4. At this point, each prepared ingredient can be stored separately in the fridge until ready to assemble. To assemble, place 1/2 cup prepared farro in bowl. Top with 4-5 meatballs, 2 tablespoons red peppers, 2 tablespoons onions, and one egg. Serve with hot sauce, if desired.

Prep Time: 25 minutes Cook Time: 35 minutes

Tip: Don't have a gas range? You can roast the red pepeprs using the broiler setting on your oven. Place the peppers on a rimmed baking pan, then place an inch or two from the broiler element set to HIGH. Watch carefully (don't walk away) and use tongs to rotate the peppers so they blacken evenly.

Recipes and images courtesy of foxeslovelemons.com

Mediterranean Style Grain Bowl Ingredients

Instructions

Extra virgin olive oil Salt 1 zucchini squash, sliced into rounds 1 cup farro, prepared according to package 2 cups canned lentils, drained and rinsed 2 cups canned chickpeas, drained and rinsed 2 cups cherry tomatoes, halved 2 shallots, sliced 2 avocados, skin removed, pitted, and sliced 1cup fresh chopped parsley Handful pitted kalamata olives Sprinkle crumbled feta cheese, optional

1. In a non-stick pan or skillet, heat 2 tablespoons olive oil over medium-high heat until shimmering but not smoking. Add the sliced zucchini and sauté on both sides until tender. Remove zucchini with a slotted spoon and place on a paper towel to drain excess oil.

Season lightly with salt.

2. Add the dressing ingredients to a mason jar.

Close the lid tightly and give it a good shake. Set aside for now (but shake again before using).

3. Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (It’ll come to ½ cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives.

Season lightly with salt, pepper, and more za’atar if you like. Drizzle a bit of the dressing on top (about 2 tablespoons per bowl). Finish with crumbled feta, if you like.

4. Serve at room temperature or warm if farro and pulses were just cooked. It’s best to mix the ingredients in each bowl to allow the dressing flavors to infuse. If you have a bit of dressing left, serve it alongside.

For dressing:

1/3 cup extra virgin olive oil 2 1/2 tbsp fresh lemon juice 1 garlic clove, minced 2 1/2 teaspoons Dijon mustard Salt and pepper 1 teaspoon Za’atar spice ½ teaspoon ground Sumac

Recipes and images courtesy of www.themediterraneandish.com

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HL

Medical Guide

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The Benefits and Potential Drawbacks of Mental Health Labels Written by: Steph Coelho

In the world of physical ailments, putting a label on a particular illness can be extremely beneficial. If you have a mysterious chronic allergic reaction that’s causing a strain on your life, getting a diagnosis and putting a name to the problem is helpful. Unfortunately, mental health carries a stigma that most other physical ailments do not have, and in some cases, a specific label may do more harm than good.

With the identification of a mental health issue comes the promise and hope of treatment. It also allows for the realization that the mental illness is indeed a disease with avenues for treatment. Having a specific diagnosis allows people to connect with support groups. In many cases, it’s an empowering feeling to have a label for mental illness. A study from Columbia University’s Mailman School of Public Health says that labeling youths as “at-risk” for mental illness, like schizophrenia, outweighs the potential harm that the stigma of a label carries. Labels allow for easy communication between patient and physician.

Labels, however, have the potential to increase symptoms. If bad behavior is thought to be the result of a specific diagnosed mental illness, for instance, it may contribute to further bad behavior. Being labeled as having a particular disorder may also increase symptoms that are already difficult for the person to deal with. In children, formal diagnosis at a young age may stick with them for their entire lives and lead to a self-perpetuating cycle of behavior and lifelong stigma.

A report in the Association for Psychological Science says that people avoid seeking help from mental health professionals because they’re afraid of the stigma associated with mental illness. There is fear that being labeled may have real consequences.

A University of Missouri study also shows that patients often have difficulty with medical terminology, which may also apply in the field of mental health. Patients may not always have a deep understanding of their diagnostic label and may have preconceived notions about a specific mental illness.

In a Psychology Today article, Dr. Marty Nemko explains that some diagnoses carry more weight than others and may have the potential to alienate patients. Further, a diagnosis does not describe the whole individual. Instead, it reduces the person to a simplified label.

Nemko suggests a move away from by-the-book diagnoses to a holistic approach. A one-size-fits-all method is not an appropriate way to approach mental health. Practitioners need to engage with patients on a deeper level, and patients must not be afraid to find mental health professionals who are willing to forego quick fixes and avoid doling out diagnostic labels without consideration for the whole person. While labeling is undoubtedly useful in a myriad of situations, it should not be the end goal and is not always a helpful solution when dealing with mental illness.

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CrossFit Challenges Mind and Body Written by: Alex Dunn Photography by: Caleb Carswell

Mary Beth Smith, 49, is always looking for the next new thing in fitness. In her desire to still look great as she got older, she discovered Townie CrossFit in Thomasville, Georgia.

Smith, who has attended Townie CrossFit for the last 16 months, said that she already felt stronger after her first few lessons. This success was mostly attributed to having a capable coach.

“My encouragement and success is due to having a trained coach to lead me in strength training and constant varied functional movements,” Smith said. “(I know) that I have the coach to offer support and correct me when I’m not doing the movements in a way that I should to “(I know) that I have prevent injury.”

Smith exthe coach to offer plained that support and correct she performs me when I’m not WODs, workdoing the movements outs of the day, that challenge in a way that I should her body. According to to prevent injury.”

Smith, WODs — Mary Beth Smith have different names, and she does many that happen to have strong female names – like “Row Cindy Row,” which consists of doing as many reps as possible in 20 minutes of 5 pullups, 10 pushups, 15 air squats, and a 20-calorie row.

“Each WOD usually has a movement I really don’t care to do, like pullups,” Smith said. “But I know if I give it 90 percent or more I’ll get the results I want to achieve.”

After completing a WOD, Smith, who prays before each session, 36

“There is no pressure. It doesn’t matter what phase of life you are in or what age. The general goal is to increase your endurance, and I’ve found that if I live in a body that is fit, almost any daily task that comes my way, I’ll do it better.”

— Mary Beth Smith

goes through closing remarks with her group. This first includes prayers, then general remarks about the workout and exciting events coming up.

When Smith isn’t working hard during her CrossFit sessions, she does other activities outside the gym that keep her active and entertained.

“I run 5Ks,” Smith said. “I’m working to increase the mileage so I can sign up for a 10K in the near future. My goal “Developing a passion is a half marathon for fitness surprised me. this year and at least a rope climb and The energy I receive after maybe a chin-up.” a quick recovery has been Smith was alnothing less than amazing. ways comfortable with her body imWhen I first started CrossFit, age. She knew she I noticed the foods that I ate would never be the tiny super mod- and the amount of sleep I got el-sized people all affected my workout the seen on social menext day. My recovery time dia, so she took it in her own hands. was longer. As I continued “Developing a CrossFit, the recovery time passion for fitness surprised me,” she was quicker.” said. “The energy I receive after a quick — Mary Beth Smith recovery has been nothing less than amazing. When I first started CrossFit, I noticed the foods that I ate and the amount of sleep I got all affected my workout the next day. My recovery time was longer. As I continued CrossFit, the recovery time was quicker.”

itgnext.com

With CrossFit, Smith has noticed a change in her range of motion. Her ability to move has become easier and stronger.

“To me, CrossFit keeps the brain and body guessing,” Smith said. “The focused movements have helped me move more efficiently both in training and in everyday life. The park equipment is no longer a challenge, but an adventure.”

Another factor Smith enjoys about CrossFit is the community it provides for individuals who want to be fit and healthy too.

“CrossFit plays an im“The focused portant part in movements have my life – what an honor it is to helped me move be an important more efficiently both part of a fitness community that in training and in cares, encoureveryday life. The ages, and prays park equipment is no for each other,” she said. “Once longer a challenge, I caught the but an adventure.”

CrossFit bug, I knew I would — Mary Beth Smith make healthy meal choices, sleep better, and deal with the effects of aging. It’s the hardest yet most rewarding 20 minutes of my day.”

Smith has worked out with many different age groups in CrossFit, from high school ladies to women her age.

She said that it doesn’t matter the age, just the passion to be fit.

“There is no pressure,” she said. “It doesn’t matter what phase of life you are in or what age. The general goal is to increase your endurance, and I’ve found that if I live in a body that is fit, almost any daily task that comes my way, I’ll do it better.”

Smith had some last words of encouragement for those who are still hesitant to try something as challenging as CrossFit. “CrossFit is not just a gym,” she said. “It’s a community where you’re not in a race on a treadmill, but engaging in conversation and support – physical, spiritual and emotional – with the extra bonus of developing friendships.”

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39

Breathe Easy Written by: Dominic Ligon

Exercise and asthma may seem incompatible, and it is true that asthma may become triggered by physical activity. However, if used in the proper manner, exercise can improve the symptoms of asthma. Think of exercise as rehabilitation for the lungs; in order to help strengthen your internal muscles, continuous repetition is needed.

Asthma is a respiratory condition caused by mucus within the lung’s airways. This build up causes internal stress and inflammation that can restrict airflow. Since those airways are already excessively inflamed, it leaves the lungs more susceptible to triggers, more commonly known as asthma attacks.

Some symptoms include wheezing, shortness of breath, and coughing. These attacks may be caused by weather, dust, chemicals, or pets. Here are some exercises that, if practiced correctly, can improve your asthma conditions.

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Tips for Exercising with Asthma • Warm up first.

• Avoid exercise when sick.

• Carry your inhaler for emergency purposes.

• Avoid unfriendly weather conditions.

• Breath in through your nose.

• Cool down afterward.

What Is Exercise-Induced Asthma?

Like it sounds, exercise-induced asthma is asthma that is triggered by vigorous or prolonged exercise or physical exertion. Most people with chronic asthma experience symptoms of asthma during exercise. However, there are many people without chronic asthma who develop symptoms only during exercise.

SERIES March 30 Valdosta June 1 Cordele

August 17 Tifton October TBA

December Valdosta

PRIZES DETERMINED BY POINTS THROUGHOUT THE SERIES

st Place $750

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SWIMMING

YOGA

GOLF

BIKING

WALKING

This full body exercise is one of the best physical activities for asthma.

With the body subjected to constant movement, it provides the lungs with an opportunity to build muscle. Pace yourself to prevent over exerting your lungs, but maintaining a constant motion with water’s resistant nature can be beneficial. A common trigger for asthma is barren air; being surrounded by warm, moisture-filled air provides a safe breathing environment for individuals with asthma. If you are in shape, asthma symptoms are less easily triggered than when you are out of shape.

Yoga may be the friendliest exercise for asthma because anyone can participate in it.

People of all ages are able to practice different stretches and postures on their own levels. Even five minutes a day of yoga can combat the effects of asthma.

Breathing exercises not only improve lung capacity, but also soothe the mind. Yoga teaches you to become conscious of your breathing while creating a natural and balanced breathing pattern. This exercise may decrease the use of an inhaler if practiced regularly.

Golf is considered one of the most mental sports today. With its emphasis on making mindful decisions, golf is not as physically taxing as other exercises. Constant deep breaths help maintain a certain level of calmness on the course, which is helpful for a successful round. Professional golfer Tommy Bolt once said, “The mind messes up more shots than the body.” This mindfulness of breath helps asthma as well, but be sure to check for pollen levels before heading out to the course.

Asthma is surprisingly common among several elite athletes. Professional cyclist Simon Yates has suffered from breathing complications throughout most of his life. It is common for biking to serve as a great way to improve heart functionality and lung capacity. It is important to avoid heavily polluted areas as well as cold weather when cycling.

Sometimes we overlook the simplest exercises that provide huge improvements. Walking is a great way to ease your way into a healthier lifestyle. Studies show that walking at least three times a week for over 10 minutes can improve asthmatic effects. Be sure to pace yourself while taking deep breaths!

Although exercise is a great way to improve asthma, it is important to speak with a physician before participating in different workouts. A full diagnosis of the ins and outs of your personal breathing condition will provide more clarity. Try to avoid high endurance exercises to maintain stable breaths.

When approached correctly, exercise can help you get one step closer to better breathing.

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Is Seed Cycling Worth the Effort?

Written by: Steph Coelho

Recently, a new trend called seed cycling has been creeping out of the woodwork. The practice is being praised by naturopaths and wellness influencers who claim that seed cycling has many benefits. Seed cycling involves ingesting seeds to control and regulate hormones throughout the menstrual cycle.

The intended goal is to reduce menstrual symptoms such as cramping and bloating by eating a variety of seeds at different moments during a cycle. The ingested seeds purportedly raise and lower levels of important hormones like estrogen. Flax, pumpkin, sesame, and sunflower seeds are thought to affect hormone levels in the body. While flax and pumpkin seeds are estrogenic and therefore increase the body’s production of estrogen, sesame and sunflower seeds increase the production of progesterone. The idea behind seed cycling is to eat specific estrogenic or progesteronic seeds to account for moments during the menstrual cycle when hormone levels may be out of whack to bring the body back into balance.

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Super Seeds Chia Seeds • Rich in antioxidants • Lower bad cholesterol levels • Contain omega 3 fatty acids • Provide dietary fiber Seed cycling is a popular suggestion of naturopaths and other wellness gurus. It is often suggested as an alternative to hormonal birth control for preventing painful menstrual symptoms like cramping and bloating.

Seeds cycling, however, is not capable of producing contraceptive effects in the body. There is also limited research to support its ability to affect hormone levels in any meaningful way.

Flax seeds are one of the most important seeds involved in seed cycling because they contain lignans. Lignans supposedly limit the build-up of estrogen during specific moments in the menstrual cycle.

The data supporting this link, however, is slim. Research compiled by Oregon State University’s Linus Pauling Institute points to the limited evidence that elements like lignans have a direct and noticeable effect on the body’s hormones. More research is required to better understand the impact of seed consumption and seed cycling in relation to fluctuating hormone levels.

At the moment, support for seed cycling is purely anecdotal.

While there are indeed individuals who claim that the routine has diminished their painful symptoms, there is no actual scientific evidence pointing to the effectiveness of consuming seeds to balance hormones.

There is, however, weight to the claim that food has the ability to affect our bodies. In some cases, poor nutrition may lead to amenorrhea, which is the loss

of a period. The Mayo Clinic explains that the lifestyle factors that may contribute to the absence of a period include low body weight, excessive exercise, and stress. Our actions and lifestyle choices certainly have an impact on hormone production. A poor diet, for instance, may lead to malnutrition, which in turn may limit optimal hormonal function. Food, however, is not able to significantly alter our body’s hormone balance. If hormone levels aren’t normal, the answer is not to start eating handfuls of seeds each month.

There is likely an underlying issue, and a physician’s visit is necessary to discover the root cause.

Interestingly, there is also a possibility that the body responds in some ways to plant hormones. According to a piece written in the journal Trends in Plant Science, research shows that trace remnants of plant hormones in food may have the ability to impact gut health.

The bottom line is that food definitely has an impact on our bodies. We need it to live and thrive. Seeds are also an incredible source of nutrients and are an essential part of a healthful diet. They are tasty and make a great snack, too, but there is little evidence to support the benefits of seed cycling. While there are no known ill health effects of eating seeds as part of a seed cycling program, there’s also no research to suggest otherwise.

Flax Seeds • Contain soluble fiber • Lower bad cholesterol levels • Help maintain blood sugar • Make bones stronger

Pumpkin Seeds • Decrease oxidative stress • Increase immunity • Rich in zinc • Good for skin and eye health

Pomegranate Seeds • Rich in antioxidants • Tighten skin • Reduce fine lines/wrinkles

Sunflower Seeds • Contain vitamins A & E • Rich in foliate • Make skin and hair healthy

Sesame Seeds • Rich in calcium & iron • Rich in fiber content • Help with rheumatoid arthritis

Apricot Seeds • Rich in vitamin B17 • Have anti-aging properties • Speed up digestion • Balance metabolism

Info courtesy of theindianspot.com

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Flax Seed Crackers

Cinnamon Sugar Pumpkin Seeds

Chia Seed Pudding

Ingredients

Ingredients

Ingredients

1 cup whole flax seeds 1/2 cup water 1 teaspoon dried rosemary 1/2 teaspoon garlic powder 1/2 teaspoon onion powder (optional) 1/2 teaspoon red pepper flakes (optional) 1/4 tsp Salt

3 cups pumpkin seeds, dried for at least 24 hours 3 tablespoons coconut oil or butter ½ teaspoon pure vanilla extract 4 tablespoons granulated sugar 2 teaspoons ground cinnamon 1 teaspoon sea salt

3 tablespoons chia seeds 1 cup water, juice, or milk (plant or dairy) 1 tablespoon honey, maple syrup, or sugar (optional) Fruit toppings

Instructions Add flax seeds, water, and seasoning to a mixing bowl. Mix until seasoning is evenly distributed. Cover and place in the refrigerator for 12-18 hours.

Remove flax seed mixture from refrigerator after 12-18 hours and mix seasoning in again. (It tends to rise to the top) Place flax seed mixture on a sheet of parchment paper. Place another piece of parchment paper on top and roll out. Make them as thin as you'd like.

The thinner you get them, the crispier they will be.

Bake at 275 degrees F for 50-60 minutes with the parchment paper on.

Make sure it is crispy and all moisture is gone. Allow to cool for 10 minutes. Break into pieces and enjoy!

Instructions Preheat oven to 325 degrees F. Lightly grease a large baking pan and set aside.

In a small bowl, mix together sugar, cinnamon, and salt. Set aside.

Melt coconut oil or butter in a large microwave safe bowl or on the stovetop in a 4-quart pot.

Remove from heat and stir in vanilla.

Mix in pumpkin seeds until evenly coated.

Add dry ingredients to the pumpkin seeds and mix until evenly coated.

Spread pumpkin seeds on prepared baking pan in single layer.

Bake for 25-35 minutes, stirring every 10 minutes, until seeds begin to brown.

To test for doneness: Remove a few seeds from the pan and let sit on the counter to cool. If they harden up, the seeds are done. If they remain soft, return to the oven, checking them after 5 minutes.

Continue baking in 5-minute intervals until done.

Once seeds are done, transfer them from the warm pan to another pan lined with parchment paper to let cool.

Recipe and image courtesy of ketoconnect.net

Add chia seeds to a sealable container. Add liquid and sweetener of choice.

Seal container and shake vigorously.

Store in refrigerator for 6-8 hours, until it achieves a pudding-like consistency.

Store for 2-7 days in the refrigerator.

Add your favorite fruit for topping.

Recipe and image courtesy of greenhealthycooking.com

Recipe and image courtesy ofjoyfoodsunshine.com

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Instructions

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