Health Life Nov/Dec 2019 Edition by ITG Next Magazine

FIGHTING TO STAY TOGETHER

Spells Family

TRIP TO THE TOP Chad Persing

Serving Patients by Serving Nurses April Dukes

It Takes a Village:

Legacy Senior Living Provides Care for Residents With 3 South Georgia Locations

Nov/Dec 2019 | FREE1

You take care of business. We take care of you. Neck, Shoulder & Low Back Pain

Headaches

Poor Posture & Flexibility

Mommy Tummy

Bladder Control

The everyday demands and stresses placed on a woman's body can lead to painful and uncomfortable conditions. But you don't have to live with pain and discomfort. We can help restore your health, eliminate pain and return you to your daily activities.

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Weâ&#x20AC;&#x2122;re diving even deeper into all things health related. With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

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

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Fighting to Stay Together Families that break bread together stay together. The Spells family takes it a step further: They break boards together. Will and Jessica Spells, their three kids, and Will’s father are all taking taekwondo classes together at Performance Martial Arts Academy, located in Remerton, Georgia.

Serving Patients by Serving Nurses “About 10 years into my career, I remember my focus shifting. I really wanted to be a nurse who took care of nurses. I loved advocating for patients, but I felt the desire to be a bigger advocate for nurses as well.” – April Dukes, Crisp Regional Hospital

It Takes a Village: Legacy Senior Living Provides Care for Residents With 3 South Georgia Locations

With locations in Tifton, Moultrie, and Thomasville, Legacy Senior Living offers more than just independent and assisted living facilities. It strives to serve seniors and their loved ones with honor, respect, faith, and integrity by recognizing the variety of interests, abilities, and needs of each individual resident.

Trip to the Top Chad Persing doesn’t just move mountains. He climbs them. And one of the tallest peaks in America is no exception.

Contributors Publisher Mark Dykes Editor Anna Limoges Graphics Mandy Douthit Annabelle Scott

Feature Writers Alex Dunn Steph Coelho Jay Summer Cody Gatts Leah Morton Phil Jones Anna Limoges

Cover Photography Eric Vinson Feature Photography Eric Vinson Copy Editor Anna Limoges Leah Morton

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 2019 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

Archbold’s Bariatric Program Sees Results

Artificial Sweeteners Linked to Diabetes

Tighten That Turkey Neck Before Turkey Day

Vereen's Hyperbaric Oxygen Therapy Is Game-Changer for Healing Wounds

Love Yourself Out Loud

Military Family Month Tips

Higher Injury Rates With HIIT

Nursing at Archbold: A Focus on Quality and the Future

Christmas Fit List

Georgia Legalizes Medical Marijuana Oil

Does Co-Sleeping Benefit Baby?

Holiday Fitness Challenge

Meat Versus Meat Substitutes

Eating Around Dietary Restrictions During the Holidays

Name That Headache

Thacker Dermatology

YMCA

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!

Happy Holidays

from Health Life

Archbold’s Bariatric Program Sees Results According to the Centers for Disease Control, over 39% of adults in the United States are considered obese and have a body mass index of greater than or equal to 30. In Georgia, 32.5% of adults fall into the obese category. That’s up from 20.6% in the year 2000 and a drastic increase from 10.1% in 1990. Studies show that people with obesity, compared to those with a normal or healthy weight, are at an increased risk for many serious diseases and health conditions, including high blood pressure and cholesterol, diabetes, heart disease, stroke, cancer, and mental illness. The chronic diseases associated with obesity can be costly to treat, dangerous to a person’s overall health, and even deadly. Losing weight can help you get closer to the normal BMI range, reverse certain health conditions, and improve your overall health. And though many people find success with nutrition- and exercise-focused weight loss programs, most people with extreme obesity struggle to find success with traditional weight loss methods. Last spring, Archbold Memorial Hospital launched a Bariatric and Weight Management Program that offers a comprehensive range of individualized weight loss services. The program offers nonsurgical and surgical weight loss options, including sleeve gastrectomy and gastric bypass procedures, for long-term weight loss results. Archbold’s Bariatric and Weight Management Program has a unique distinction – it’s the only one in South Georgia with two fellowship-trained, board certified bariatric surgeons. “We’re so proud of the results we’re seeing for our patients

participating in the Archbold bariatric program,” said Archbold bariatric surgeon Katie Hanisee, MD, who also serves as the program’s medical director. “We currently have over 200 patients at different stages in the program, and our patients are experiencing great success with bariatric surgery.”

One of the first patients to join Archbold’s program was Crissy Williams. “There were a multitude of factors that led me to a decision to try bariatric surgery,” Williams said. “I no longer felt healthy, and I was uncomfortable sitting in chairs, lying down, getting up, and my joints were tired. I felt horrible about myself and wasn’t setting a good example for my daughter. I knew I needed an intervention.” Williams struggled for 13 years to lose weight. She tried an HCG diet and a no-carb diet. She would lose weight, but would always gain it back. “I felt like a failure,” Williams said. “I had low self-esteem because I would put the weight back on.” After meeting with Hanisee to discuss her options, Williams underwent a gastric sleeve procedure at Archbold Memorial Hospital on July 12, 2018. “I weighed 303 pounds when I started my bariatric journey, but I’ve now lost 112 pounds and am closer to my goal weight of 180 pounds,” Williams said. Since having surgery, Williams has seen a multitude of changes in her life. “The surgery has made such an impact on my lifestyle,” she said.

Crissy Williams has lost 112 pounds since having bariatric surgery at Archbold Memorial Hospital. 8

“I’m now able to play laser tag with my children for the first time and ride rollercoasters. I can lean over and pick things up off the floor. I can cross my legs, tie my shoes, and wear clothing that’s not out of a plus-size store.” Williams said a big factor in being successful with bariatric surgery is having the right mindset and being able to teach your body how to eat properly. “The surgery has changed my way of thinking when it comes to meals,” Williams said. “I’m no longer living to eat, but eating to live. I’m more aware of what I put into by body.” Williams’s newfound favorite food is riced cauliflower, since it can be used in many different ways. Salsa with cheese chips has also become her go-to snack.

“My advice to people considering weight loss surgery is don’t wait,” she said. “Just do it. It’s worth the money, and it’s worth your life. “I feel healthier. I can move without getting short of breath. I sleep better and have more energy. And my two children are happier because I can do more fun things with them.” “Archbold’s bariatric program provides a supportive environment that has truly helped set our patients up for long-term weight loss success,” said Archbold bariatric surgeon Joey Jarrard, MD. “Our program guides each patient through the medical, nutritional, and psychological program components, and we tailor our treatment to each patient’s individual needs. We follow our patients after surgery, too, and provide the support they need while monitoring their weight loss and overall health status. It’s exciting to see our patients already having such great results.”

“The surgery has made such an impact on my lifestyle. I’m now able to play laser tag with my children for the first time and ride rollercoasters. I can lean over and pick things up off the floor. I can cross my legs, tie my shoes, and wear clothing that’s not out of a plus-size store.” — Crissy Williams.

“I feel healthier. I can move without getting short of breath. I sleep better and have more energy. And my two children are happier because I can do more fun things with them.” — Crissy Williams.

Artificial Sweeteners Linked to Diabetes Written by: Leah Morton

What once seemed like a good alternative to sugar in some foods and beverages has now been called into question. It’s no secret that sugar leads to obesity and, in some cases, diabetes. Sugar releases opioids and dopamine in the brain that create a high like that produced by certain drugs. Sugar consumption becomes more frequent as cravings for the high increase. Since sugar is a carbohydrate, which the body converts into energy, excessive consumption leads to weight gain over time as the body turns that extra energy into fat to be stored. If not controlled, it can lead to obesity and possibly insulin resistance, a common cause of Type 2 diabetes. Too many carbs can cause a spike in blood sugar, making people with diabetes sick. Artificial sweeteners, however, are much sweeter than sugar and have virtually zero calories and little to no carbs. They are a good way for people with diabetes to enjoy foods and beverages they normally couldn’t due to restricting their carb intake. While artificial sweeteners can still be a treat for people with diabetes and other dietary restrictions, it turns out that they may not be as healthy as once thought. Recently, research has linked artificial sweeteners to diabetes and obesity through testing performed on rats. For three weeks, a rat model consumed aspartame, found in sweeteners like Equal and NutraSweet; acesulfame potassium, found in sweeteners like Sunett; and fructose. The result was that artificial sweeteners caused disruptions in the rats’ fat and energy metabolisms, according to Dr. Brian Hoffman, one of the study’s researchers and Assistant Professor of Biomedical Engineering at the Medical College of Wisconsin. Disruptions in metabolism can throw off the body’s balance of glucose, amino acids, and fats, which then alters the body’s normal functioning.

Although researchers are unsure if artificial sweeteners containing these ingredients will have the same effect on human bodies that it does on rodents, there are some healthier artificial sweeteners available that may prove useful for people with diabetes. Stevia, made from the Stevia rebaudiana plant, is high in sweetness, meaning that you can use very little to get the same taste sugar offers. Several studies have found that stevia can actually benefit health by lowering blood sugar levels in people with diabetes. Erythritol, found in some fruits, and xylitol also have health benefits. Both are sugar alcohols that don’t spike blood sugar or insulin levels. While the artificial sweeteners found on most restaurant tables may have the potential to interfere with weight and diabetes, stevia and other healthier alternatives come in packets, for when you’re on the go, and one-pound bags so you can cook them into your baked goods at home. Having dietary restrictions doesn’t mean that you can’t treat yourself from time to time. But you can stick to the safe side by knowing the ingredients and effects of your artificial sweeteners, considering all options, and making healthier decisions.

Lemon Bars Yields: 9 bars Ingredients:

Instructions:

For the oat cracker crust: • 1½ cups Nairn’s Oat Crackers, ground (about 18 crackers) • ¼ cup maple syrup This crust is optional and can be substituted with an almond flour crust recipe.

1. Preheat the oven to 375 F. 2. For the crust, grind the crackers in a blender or food processor and slowly drizzle in the maple syrup until you have a sticky, crumbly mixture. 3. Press crust mixture into an 8×8-inch square pan lined with parchment paper. Set aside. 4. For the filling, blend all the ingredients on high until smooth and creamy. 5. Pour filing mixture on top of the crust. 6. Bake for 45 minutes. 7. Cool, then chill overnight.

For the lemon cream: • One 15-ounce can of full-fat coconut milk, chilled overnight • 2 cups cooked cauliflower • ½ cup maple syrup • ½ cup fresh-squeezed lemon juice • 3 tablespoons arrowroot starch • Zest from 1 lemon • ¼ teaspoon turmeric (optional for color)

TIGHTEN THAT TURKEY NECK BEFORE TURKEY DAY

Dermatology Care Thacker Dermatology

Written by: Betsy Perry Backe, MD, FAAD

“I hate my neck. What can you do about it?” I hear this frustration constantly, and until recently, nothing short of surgery was truly effective. Those saggy necks and jowls are the result of the loss of two proteins: elastin, which gives “snap back,” pliability, and softness to the skin, and collagen, the skin’s basic scaffolding. Radiofrequency (RF) microneedling is a hot, new non-surgical treatment that tightens skin and improves skin texture, particularly along the neck and jowls. It uses small needles to deliver zones of heat into the deep dermis (the middle layer of skin where all the collagen and elastin are), which triggers a wound healing response. But, like most things, these devices are not all created equal. The Profound is an aptly named, powerful tool that induces elastin, collagen, and hyaluronic acid, boosting skin volume naturally in a SINGLE TREATMENT. In several peer-reviewed studies, heating the deep dermis to 67°C for three seconds was the optimal temperature and duration for maximal induction of new elastin and collagen, both of which continued to improve for at least six months after treatment. In fact, a single Profound treatment reduced wrinkles by an average of 40% and reduced laxity by 34% with a 100% response rate, meaning that everyone who was treated saw results. Pre- and post-treatment skin biopsies showed a five-fold increase in elastin, a two-fold increase in collagen, and a notable improvement in hyaluronic acid. Not only is the Profound a game changer for reducing jowls, contouring jawlines, and tightening necks, it is also FDA-cleared for treating cellulite. Using the subQ tip, deeper electrodes melt fat, disrupt the septae that create dimples, and thicken the dermis, all of which treat the actual causes of cellulite. 94% of cellulite patients responded to a single treatment. It can be combined with our muscle builders like EmSculpt or fat burners like truSculpt 3D. The procedure is performed in our office using a nitrous oxide “laughing gas” and oxygen mixture while delivering a dilute lidocaine solution all over the treated areas of the face, neck, jawline, or body. Unlike with other RF microneedling devices that require multiple treatments and provide inferior and shorter-lasting results, topical anesthetic is not sufficient for pain control. Once the face is numbed with lidocaine, the procedure is nearly painless and takes under an hour to complete. Afterward, we use the LightStim anti-aging light to minimize inflammation and reduce healing time. Platelet-rich plasma can also be added to the regimen. Profound RF can also be combined with fractional CO2 or erbium resurfacing of the face for a powerful and long-lasting skin restoration. Side effects of the Profound RF treatment include transient redness, mild swelling, and mild to moderate bruising, which resolve in seven to ten days. If you notice areas of bruising, we provide a complementary V-Beam Perfecta treatment, which hastens resolution of any noticeable lesions. Makeup should not be applied for 48 hours after the procedure, but patients may resume their normal activities the next day. If you have always wanted to tighten your neck and jawline or eliminate cellulite but didn’t want the risk, expense, or downtime of surgery, then Profound RF may be right for you. Call us at (229) 469-4383 or email us at thackerderm@gmail.com and schedule your consultation today. Don’t forget to follow us on Facebook and Instagram @thackerderm.

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

Profound Neck

Before

6 Months After Courtesy Andrew Kornstein, MD

Baseline Pre-treatment 3/20/2014

After 3 Months 7/8/2014

Fighting to Stay Together Written by: Phil Jones | Photography by Eric Vinson

There’s an old saying: Families that break bread together are families that stay together. The Spells family doesn’t only believe in breaking bread together; they actually break boards together. That’s one of the many techniques the Spells family has picked up while learning taekwondo together. Will and Jessica Spells are the owners of S and S Automotive and Diesel of Valdosta, Georgia, and they — along with kids William, Gabriel, and Ashlyn, plus Will’s father, Bill Spells — are all taking taekwondo classes together at Performance Martial Arts Academy, located in Remerton, Georgia. Their interest in martial arts started in 1990 when Bill took son Will to taekwondo classes. Their interest in martial arts lasted for about two years, until the company business demanded more of Bill’s time. They had to stop, but intended to pick it back up, which they did… 27 years later. In October 2017, William, then age 7, came home from school one day, saying he wanted to start going to “karate” class. There was a classmate who was involved in martial arts, and William wanted to join him. According to father Will, things hadn’t worked out with other sports. “William tried baseball and football, but he just wasn’t interested,” Will said. “He had mentioned his friend at school who was involved in karate, so we asked him if he wanted to do it, too.” Just like in the early '90s, business is still booming at S and S Automotive and Diesel, thus making it hard for Will and Jessica to take off and take William to mid-day classes.

So, Bill offered to take his grandson to the classes. That’s where he ran into his former teacher, master Mitchell Church, who encouraged Bill to consider joining along with his grandson, to which he said OK. With her father-in-law and son enrolled at Church’s studio, Jessica thought it would be great for husband Will to join them. “Will never takes a lunch break," she said. "He never leaves the shop, and I can see the stress it puts on him. So, I thought it would be a great way to relieve some stress and get away from the shop.” And, if it's good for three members of the family, why not have the rest of the Spell family join in? That’s exactly what they did. Jessica and her oldest daughter also joined the classes, leaving the youngest, Ashlyn, as the only Spell family member not active in the karate classes under Church. But, according to father Will, her time will come. “Give her time,” he said. “She’s too young right now, but it won't be long until she’ll join the rest of us.” So far, the family has participated in several area tournaments, winning 15 total medals as a family, including eight first-place medals. “Dad (Bill) is a first-degree black belt and will be testing for second degree in October,” Will said. “Will (William) just tested for purple belt and will test for his black belt in September of this year. Gabriel and Jessica just tested out of their white and into their orange belts.” One thing is certain: Don’t mess with the Spells.

Basic Karate Moves Stance There are three common karate stances: kiba-dachi, kokutsu-dachi, and zenkutsu-dachi Kiba-dachi is a side stance. Stand with your legs spread wide apart and bend your knees slightly, putting your body in a sitting, almost squatting, position. Kokutsu-dachi is a back stance. Stretch your left leg out and place it in front of your body. Keeping that foot straight, turn your body to the right and place your right foot parallel with your body. Do not stretch your right leg out. Your feet should now be perpendicular. Bend your knees slightly, then shift your upper body back to the left. Your left leg should now be forward with your right leg positioned behind you. Keep both feet flat. Zenkutsu-dachi is a front stance. Place your left leg out in front of you. Bend your left knee. Then, place your right leg outstretched behind you while keeping your right foot flat. Strike To perform a shutō-uchi, more commonly known as a karate chop, the most well-known karate strike, you must first take your stance. Flatten your hand and lay your thumb against your pointer finger. Then, bend your fingers slightly. Lift your arm above your head and bring your hand down in one quick motion. If using wood as a chopping block, you must complete the chop before bringing your hand back up. Practice will improve your accuracy and results. Kick One of the most important and most used kicks is the Mae Geri, or front kick. As always, take your stance. Lift your front leg, bending your knee. Lift it high until it’s at about a 45-degree angle. Lift your arms, bend your elbows, and ball your fists. Keep your arms up as you deliver the kick with force. When kicking, be sure to use the ball of your foot to deliver impact. Punch There are several types of karate punches and ways to throw them. One type is a straight punch, called choku-zuki. Begin in a natural stance with your feet shoulder-width apart. Stretch your left arm out in front of you and bring your right arm down by your hip, bending your elbow and balling into a fist. Pull your right arm back so you have enough room to gain momentum. Thrust your right arm forward, using the force that comes from your body, not just your arm. Your body will turn with the punch, so you should drive the punch with your hips and shoulders. It should be quick enough that it makes a snapping motion. Be sure to form the same starting position with your left arm when it comes back — position at the hip with elbow bent and fist balled. Snap your right arm back and throw your next punch with your left arm. Block While there are many kinds of blocks, both high and low, the soto uke defends the body from mid-level blows with an outward block. To practice this block, you may want to take the zenkutsu-dachi stance. Raise your hands in front of you, bending your elbows and balling your fists. Turn your body slightly away from your opponent, making it harder to direct the attack. Swiftly bring your arm up from your hip and bring it inward towards you, blocking your opponent’s swing. The contact of both arms should be perpendicular. 13

L-R: Allison Lindsay, EMT-P, Lead Hyperbaric Technician; Marc Kaiser, President and CEO of Precision Healthcare; Kelsey Wear, Wound Care and Hyperbaric Medicine Program Coordinator; Scott Romanowski, PT, OCS, OMPT, Assistant Vice President of Rehabilitation and Sports Medicine services; Thomas L. Estes, MD, FACS; Greg K. Johnson, FACHE, Vice President of Operations

Vereen’s Hyperbaric Oxygen Therapy Is Game-Changer for Healing Wounds Written by: Alex Dunn

Since opening its doors in 2013, Vereen Rehabilitation Center has offered a variety of treatment options to patients. Along with providing oneon-one care and helping patients feel stronger and more confident, Vereen has a wide range of therapy treatments that utilizes the best technological advancements to bring modern healthcare to the 14

Southwest Georgia region. Vereen offers an array of services including physical, occupational, speech, aquatic and hyperbaric oxygen therapies. It is also includes athletic training and sports medicine, providing their services to eight school systems in seven counties in Southwest Georgia. Scott Romanowski,

PT, OCS, OMPT, assistant vice president of rehabilitation and sports medicine services, attributes much of the growth and success of the Vereen Center to its incorporation of cutting-edge technologies and therapy techniques.

“At the Vereen Center, our mission is to provide state-ofthe-art therapy,” said

Romanowski “Vereen has grown exponentially since the day we opened. We currently employ 10 physical therapists, five physical therapist assistants, four occupational therapists, three occupational therapist assistants, 11 certified athletic trainers, three registered

nurses, two hyperbaric technicians, six speechlanguage therapists, and four support staff members.” One of the most recent services added to its lineup is hyperbaric oxygen (HBO) therapy. HBO therapy uses advanced technology to make the healing process safer and faster by using ox-

“At the Vereen Center, our mission is to provide state-of-the-art therapy."

— Scott Romanowski, PT, OCS, OMPT, Assistant Vice President of Rehabilitation and Sports Medicine services

ygen to encourage new blood vessel formation in tissues. Vereen’s Wound Care and Hyperbaric Medicine services provide unique medical treatments to patients with more complex wounds, wounds that need additional care in order to heal properly. The list of possible wounds that HBO therapy can treat are diabetic, venous, and pressure ulcers; spider bites; burns; abscesses; surgical or traumatic wounds; osteomyelitis; carbon monoxide poisoning; radiation injury; and non-healing tissue graphs. The Wound Care staff at Vereen includes a

board-certified surgeon on hand as well as a team fully equipped with skilled nurses and therapists. Romanowski, who has been with Colquitt Regional for 14 years and served in his current role as assistant vice president for the past three years, explained the properties of the therapy. Not only does it provide a safer and faster way of healing, but it is a game changer when it comes to dealing with wounds that won’t respond to traditional treatments. “HBO therapy is a treatment that allows the patient to breathe 100 percent oxygen at two

to three times the normal atmospheric pressure,” said Romanowski. The increased pressure and oxygen “supersaturates the blood and tissue and adds dimension to the healing process.” The oxygen chambers themselves also provide comfort and relaxation for the patient during treatment. The chambers are large enough to hold patients up to seven feet tall and are constructed with a see-through acrylic cylinder wrapped in steel frames that leave it feeling less confined. Romanowski also explained that in order to choose the appropriate course of treatment, proper diagnosis is crucial. “Other than carbon monoxide poisoning and decompression sickness, the appropriate diagnoses are related to the healing of wounds,” said Romanowski. “A

prime example is chronic osteomyelitis, which is inflammation caused by bone infection. We recently had a patient who had been dealing with osteomyelitis for three years. After one month of HBO therapy, the condition completely resolved with no additional medicine or surgery.” Vereen has two monoplace chambers that can accommodate up to six patients per day. A typical treatment session lasts about two hours, according to Romanowski. Because HBO therapy has a relatively high success rate and provides patients with a non-invasive option to improve quality of life, this form of therapy has deeply impacted Southwest Georgia. Romanowski shared some insight as to why that is the case.

Pictured is the first patient, Delayne Kirksey, to utilize hyperbaric oxygen therapy at Vereen. The chamber helps make the healing process quicker and safer by using oxygen to encourage new blood vessel formation in tissues.

“Because Georgia, unfortunately, has a Type 2 diabetes epidemic, the type of wounds that respond to HBO therapy are very common,” said Romanowski. “We at Vereen are happy to provide this non-invasive treatment that helps to heal these wounds, prevent amputations, and improve quality and quantity of life.” This treatment is provided in collaboration with Precision Health Care, a wound healing and hyperbaric medicine organization devoted to the development of state-of-the-art hyperbaric and wound healing centers. For more information, call the Vereen Center at 229-890-3553 or visit www.vereencenter.com.

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Full Service Funerals and Cremations Pre-Arrangement Counseling Jim Albritton Licensed Funeral Director

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

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www.albrittonfuneral.com

Serving Patients by Serving Nurses Crisp Regional Hospital Written by: Cody Gatts | Photography by: Eric Vinson

Crisp Regional Hospital’s mission is to provide quality care through personal touch, compassion, and commitment to patient- and family-centered care at a reasonable cost. At the forefront of those beliefs stands April Dukes, Crisp Regional’s chief nursing officer. Dukes believes that she was born to be a nurse, although it seemed strange at first. She was rarely sick, so she didn’t encounter nurses that could have influenced her career path. She never had any family in the nursing practice either.

Her only explanation was that it must have been God’s plan for her to fill the role as a nurse, a caretaker, and a person who puts others’ well-being ahead of her own.

Despite Dukes’ lack of external influence, her interest in nursing dates back to her childhood. “When I was a child, my mom had a pocket paged booklet that held my report card and school picture each year,” Dukes said. “The pages had the same question on the cover: Who was your best friend? What was your pet’s

name? What do you want to be when you grow up?” When Dukes was in kindergarten, she wrote that she wanted to be a nurse when she grew up, but she misspelled the word by leaving off the “e.” Every year after that, she responded the same way but included the missing “e” each time. “Somehow, I knew this was what I wanted to be when I grew up,” Dukes said. Just as her interest was born at an early age, Dukes’ career in healthcare was as well. She worked as a nursing assistant in a nursing home before she graduated from high school, and soon after, she took the mantle of a Georgia EMT. She worked EMS in Wilcox and Dodge counties while attending nursing school at Abraham Baldwin Agricultural College. Dukes began her career as an RN in 1993, and for many years, her interests were in the emergency department and intensive care unit. “I can honestly say that I have never woken up a single day and regretted

going to work as a nurse,” Dukes said. “I absolutely love taking care of patients.

“About 10 years into my career, I remember my focus shifting. I really wanted to be a nurse who took care of nurses. I loved advocating for patients, but I felt the desire to be a bigger advocate for nurses as well. My career shifted to leadership. I started my leadership career managing an ER. I advanced to managing multiple departments.” In 2015, Dukes had the opportunity to become chief nursing officer. Now, she fills the role of vice

“I can honestly say that I have never woken up a single day and regretted going to work as a nurse.” — April Dukes 17

president of clinical services and CNO at Crisp Regional. Since earning her positions, she has learned more about the operations of the hospital as a whole. According to Dukes, the opportunity has broadened her knowledge base dramatically, and she has found leadership in a rural community hospital to be fulfilling. “It allows me to be involved in all aspects of the organization beyond nursing,” Dukes said. “I feel like I am able to have solid working relationships with all the leaders throughout the organization. I work just as closely with the materials management director as I do with the ICU nurse director.”

But for Dukes, the best thing about her career is that she feels like she can be a servant to someone in need each day. She finds joy in helping others and gets satisfaction from being a problem solver. Healthcare is full of barriers for patients and staff, and she is happy to be in a position where she is free to help eliminate barriers.

“Patients in our community may have issues with access to specialty health care,” Dukes said. “At Crisp Regional Hospital, we constantly explore ways to bring that needed care to our hospital. Our goal is for our community to receive quality healthcare as close to home as possible. “My position allows me to eliminate barriers for staff as well. If the staff has a need for better equipment or more knowledge to give great care, I am in a position that allows me to facilitate and meet their needs.” While some nurses choose their career based on the pay, April Dukes is an exception. Through her desire to help others — patients and healthcare staff alike — Dukes proves that most nurses still have their hearts in the right place.

What's the Difference? Certified Nursing Assistant

Certified nursing assistants provide basic care to patients. They assist patients in using the restroom, eating, bathing, dressing, and transferring between beds. These nurses typically have more direct contact with patients than nurses who are more highly ranked. CNAs hold an entry-level certification from a state-approved program, which may be offered through community colleges, trade schools, medical facilities, nursing homes, or the American Red Cross, and may take up to 12 weeks to complete. Generally, no experience is required. In 2018, CNAs earned an average of $28,530 per year or $13.72 per hour. They most commonly work in skilled nursing facilities, as well as hospitals, retirement care and assisted living facilities, and home healthcare services.

Licensed Practical Nurse

Like CNAs, licensed practical nurses provide basic care to patients, but some may be more advanced. LPNs may perform some of the same duties of CNAs, in addition to documenting medical history, keeping medical records, checking vital signs, taking blood pressure, changing dressings, inserting catheters, and keeping in contact with patients and their families. LPNs must earn a certificate or diploma in a practical nursing program, which is usually offered at community colleges, trade schools, and universities, and takes around 12 months to complete. LPNs may specialize in certain areas with the appropriate certification. In 2018, LPNs earned an average of $46,240 per year or $22.23 per hour. They most commonly work in nursing and residential care facilities, as well as hospitals, physician offices, and home healthcare services.

Registered Nurse

Registered nurses assume many duties, ranging from record keeping, like LPNs, to consulting doctors. Other duties include administering medication, managing medical equipment, performing diagnostic testing, and providing care plans to patients. RNs hold a bachelorâ&#x20AC;&#x2122;s degree in nursing, which typically takes four years to complete. Work experience is not required, as experience is usually gained through completion of clinicals as part of the nursing program. In 2018, RNs earned an average of $71,730 per year or $34.48 per hour. They most commonly work in hospitals, in addition to ambulatory healthcare services and nursing and residential care facilities. Some work in educational services as well.

Advanced Practice Registered Nurse Advanced practice registered nurses perform a variety of duties, depending on the type of occupation held. APRNs may be nurse anesthetists, nurse midwives, or nurse practitioners. Generally, APRNs perform many of the same duties as LPNs, in addition to diagnosing conditions, performing evaluations, counseling patients and their families, evaluating responses to treatments, and conducting research. APRNs hold a masterâ&#x20AC;&#x2122;s degree in nursing, at minimum, but may also hold a Doctor of Nursing Practice or Ph.D. Like RNs, much of the experience of APRNs is gained through completion of clinicals during the nursing program. In 2018, APRNs earned an average of $113,930 per year or $54.78 per hour. They most commonly work in physician offices, as well as at hospitals, outpatient care centers, and educational services.

Love Yourself Out Loud The Importance of Healthy Body Image in Childhood Written by: Steph Coelho

Did you know that children as young as 5-6 can develop a distorted view of their bodies? In later years, teens with negative self-image are more likely to develop mental health issues like depression and anxiety. Young children and teens with distorted perceptions about their body are likely to engage in unsafe weight-loss behavior. They’re also likely to continue this pattern of behavior and turn it into a habit later in life.   Young kids tend to model their parents' behaviors and may develop negative body image perceptions as a result of how their parents feel and speak about themselves or others. Parents who have a negative view of themselves and their bodies and who openly criticize their own appearances may influence their children to model their behaviors. If you as a parent are constantly berating yourself for overeating, eating poorly, or being unable to lose weight, these comments imprint upon your children. Children notice when parents put themselves or others down. Research shows that young children and teens learn from those around them — parents included — that thinness is a goal to be achieved and that carrying extra pounds should be avoided. A 2017 study published in the journal Psychological Science demonstrated that kids who were believed to be overweight by their parents were more likely to view themselves negatively and experience higher rates of weight gain. While parents can certainly use some of the suggestions here to foster an atmosphere of body positivity and self-acceptance, the burden is not only on them. Many outside influences have an impact on children's and teens' body images, including the media, pop culture, and peers. In the face of outside influences, parents who offer a nurturing and supportive home environment have the upper hand. 20

Tips for Encouraging Body Positivity How can parents prevent their children from developing body image issues like dysmorphia? Here are a few helpful tips:   • Teach young children to be critical of the images they are exposed to online and in the media, says Virginia Ramseyer Winter, an assistant professor at the University of Missouri who studies body image and how it relates to women’s health.   • Foster a positive relationship with food. A 2019 study from the University of Missouri found that teens in families that ate breakfast together had higher instances of positive body images. Evidence has shown that eating regular meals together as a family may curtail the development of disordered eating. • Avoid talk of diet and weight loss. Encouragement of weightloss focused activities may backfire and lead to greater dissatisfaction with regard to appearance. • Don’t associate healthy with thinness or losing weight. Healthy pursuits like physical exercise should not be talked about or encouraged within the context of diet-culture.   • Applaud your child for positive attributes that have nothing to do with appearance or weight. Don’t assign value to looks.  • Don’t comment on other people’s body weight or appearance, even if those people are characters in a TV show.

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

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

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

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

Convenient Care Hours

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

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

Convenient Care at

Cook Family Wellness Center

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

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

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

Military Family Month Tips

November is Military Family Month, and as a leading nonprofit dedicated to strengthening community through youth development, healthy living, and social responsibility, the Valdosta-Lowndes County Family YMCA offers the following tips to help children of military families in Valdosta cope while loved ones serve overseas.

Avoid the Countdown: Try not to focus on the expected homecoming date of a loved one serving overseas, as these dates can change. Instead, emphasize how mom or dad will be home once the work is done.

Give a Geography Lesson: Using maps and books to learn more about the place or region where the parent is stationed will empower children and provide some comfort.

Create Family Ties That Bind: Help children stay connected during separation by building holiday care packages for the parent and taking advantage of services like United Through Reading, which videotapes a parent reading their childâ&#x20AC;&#x2122;s favorite book, or the Armed Services YMCAâ&#x20AC;&#x2122;s Operation Kid Comfort program, which provides a personally handcrafted quilt or pillow.

Monitor the Media: News stories can scare or alarm children. Keep an eye on their media exposure and be prepared to answer questions prompted by what they see and hear.

Take Advantage of the Internet: Utilize Facebook, Skype, and other chat services to keep in touch with the parent in real time. This will let children know their parent is safe while providing important bonding time.

Find Time for You: When a loved one is away, the remaining caregiver takes on the brunt of family responsibilities. This is why our Y offers military discounts for our family and individual memberships.

For more information about military family support at the Y, visit the Valdosta-Lowndes County Family YMCA, call us at (229)244-4646, or go to valdostaymca.org.

STAY IN THE Introducing

Celestine Nnaeto, MD, FACP, CAQSM

Board-certified in Primary Care Sports Medicine and Internal Medicine 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

It Takes a Village: Legacy Senior Living Provides Care for Residents With 3 South Georgia Locations Written by: Alex Dunn | Photography by: Eric Vinson and Leg

Legacy Senior Living offers more than just independent and assisted living facilities; it also strives to serve seniors and their loved ones with honor, respect, faith, and integrity. To do this, Legacy recognizes the variety of interests, abilities, and needs of each individual resident. Legacy has facilities in multiple states, with three locations in the South Georgia area: Tifton, Moultrie, and Thomasville. While all three share the same vision, each provides and implements in its own way treatments and programs to ensure that residents are happy and comfortable. Legacy Village at Park Regency in Moultrie, housing up to 70 residents, prides itself on exceptional care and a top-of-the-line activities program. Allen Chambers, executive director, has only been at the Moultrie location for a year, but has worked with the parent company, Legacy Senior Living, for five years. He gave some insight on what his branch entails and what program he thinks is the most beneficial to his residents.

“Whether it be assisted living or our specialized Memory Care, our goal is to individualize care to the resident,” he said. “We have two full-time activities coordinators, or as we like to call them ‘Directors of Fun,’ along with activities programs every weekend to ensure every resident is given the attention they deserve.” Their Memory Care program, according to Chambers, relies heavily on their Purposeful Day program. The secure memory care unit is designed and styled in a 1950s theme, and is referred to as The Harbor. Memory Care allows residents with Alzheimer’s and types of dementia to stay on a certain

“Whether it’s devotion with praise and worship music every morning at 10 a.m. or the fan favorite Bingo at 4 p.m., the day is full of entertainment, exercise, and fun. We are deliberate in having the latest technology, such as the Simple C program that helps work the mind as well as the body. In conjunction, innovative trainings in Alzheimer’s and dementia care allow us to better care for our residents.”

— Allen Chambers

schedule specialized for each individual, and Purposeful Day provides purpose to residents’ everyday tasks in an effort to improve or slow down the progress of their symptoms. “Whether it’s devotion with praise and worship music every morning at 10 a.m. or the fan favorite Bingo at 4 p.m., the day is full of entertainment, exercise, and fun,” Chambers said. “We are deliberate in having the latest technology, such as the Simple C program that helps work the mind as well as the body. In conjunction, innovative trainings in Alzheimer’s and dementia care allow us to better care for our residents.” Chambers said every decision each department makes is based on one guiding principle: resident care. With that in mind, they provide the highest standard of living possible. “That North Star keeps us going in the right direction in every aspect of a community,” he said. “We consider ourselves lucky that we can allow our residents to age in place, opportunities where we can help make the lasting years the best they possibly could be. From activities, housekeeping, care giving, maintenance, or transportation, we go the extra mile because we stay true to that star.” Further south, Legacy Village at Plantation Manor in Thomasville offers a more historic atmosphere. As the largest of the three facilities — housing a total of 84 residents — the entrance to the building is around 100 years old and has its original flooring, woodwork, and built-ins, as well as registered nurses working at the community to oversee the wellbeing of our residents. One of these nurses is Deidre Yates, who has also been the executive director at the Thomasville location for the last two years. Yates explained that, like the Moultrie location’s staff, they pride themselves on comprehensive memory care for residents with Alzheimer’s and other types of dementia in the Harbor, which is their Memory Care unit.

“We strive to make each day purposeful for these residents,” she said. “We use a holistic approach with the residents and try to avoid as many pharmacological interventions as possible. Our activities staff does a wonderful job providing our residents with opportunities for social engagement, spiritual expression, physical activity, and cognitive exercises to support memory function daily.” Plantation Manor also offers various levels of care throughout the community so that residents’ needs are met without putting extra financial burdens on their families with additional costs such as private duty sitters. “Our role is not to ‘do for’ but to ‘assist with’ each resident’s identified needs,” Yates said. “An individualized assistance and service plan is developed for each resident using a team approach with resident, family, and staff participation.” Further north, at Legacy Village of Tifton, they make up for being the smallest facility — housing up to 60 residents — with pride in what they do paired with excellent patient care. They offer a variety of activities for the residents, whether it be painting, bingo, outside entertainers, ministerial association, church services 26

“Our role is not to ‘do for’ but to ‘assist with’ each resident’s identified needs. An individualized assistance and service plan will be developed for each resident using a team approach with resident, family, and staff participation.”

— Deidre Yates

Janie Whitley

Executive Director Legacy Village of Tifton

Allen Chambers

Executive Director Legacy Village at Park Regency

and devotions, games, movies, or taking them on outings for ice cream, food, or just country rides. Janie Whitley, the executive director of the Tifton location for nearly four years, described a typical day at the senior living facility and what work is done to ensure that residents, whether current or future, are well taken care of. “We spend time with residents and their families, walk through buildings checking cleanliness, greet each staff member as they report to work, and meet with staff to cover any issues and resident

Deidre Yates

BSN, RN, Executive Director Legacy Village at Plantation Manor

Kim Shiver

Community Liaison

needs,” she said. “We sit down with the resident or family member to complete the paperwork, explain the policies, and answer questions. We at Legacy Village of Tifton come to work every single day to make a difference in our residents’ lives.” Through their unique programs and services, the Legacy Village locations in Moultrie, Tifton, and Thomasville clearly strive to achieve the same goal: to provide their residents with excellent attention and care, no matter the type needed.

Higher Injury Rates With HIIT Written by: Steph Coelho

What is HIIT?  HIIT stands for high-intensity interval training. Workouts of this kind involve short bursts of intense exercise. HIIT can be performed in any context — running, cycling, aerobics, and even strength training. It requires maximum effort from participants because of the short amount of time involved.

Benefits  The attraction behind HIIT is that it provides the same benefits as other kinds of exercise but within a drastically reduced time frame. Research has shown that HIIT workouts are useful for those who are time-crunched or homebound since no gym equipment is necessary. There’s also no associated cost with basic HIIT workouts, and there’s no need to travel outside the home to reap the benefits. HIIT workouts are also customizable and can be adjusted according to skill level and ability. Concerning health markers, studies have shown that performing short bursts of high-intensity physical

activity at least three times a week has positive effects for obese individuals, including reduced risk of heart disease, improved body composition, and the ability to regulate glucose levels. Because HIIT is a simple and effective exercise method, participants are more likely to stick to a HIIT regimen compared to other types of physical activity. HIIT is a popular entry-level activity for the sedentary because it’s easy to do and requires less time.

Drawbacks Unfortunately, despite the many benefits and advantages of HIIT, there are also a host of negatives that come along with this type of workout. First and most apparent is that HIIT requires high levels of effort. If you intend to work out for a shorter period of time, you need to give the workout all your attention and focus. Giving maximum effort, even for 15 minutes, can be extremely draining and challenging for those not used to high-intensity exercise. For many, an all-out effort of the sort is wildly unpleasant.

For those who find HIIT an unpleasant activity, the chances of repeating the behavior are slim. After all, exercising is a lot easier if you’re doing something that you enjoy. Interval training of this sort has also been shown to correlate with higher injury rates. When you’re going at a full effort for a short time, there is less emphasis on form, which can lead to poor posture and improperly executed movements.   High impact workouts also put a strain on the joints — especially the knees. Those with joint problems or injuries should not perform HIIT workouts unless given the OK by a medical professional. Not all HIIT workouts are made equal. While there surely exist beginner-oriented classes and online videos, many high-intensity activities include complicated exercises such as compound movements that require a high level of skill and are not suitable for those new to working out.

Tips for preventing injury

Though the potential for injury is high when it comes to HIIT, the answer is not to discourage participants from continuing with this productive activity. People should instead take precautions when starting a new fitness regimen. Here are a few tips to avoid injury while performing HIIT workouts:  • TAKE A CLASS. Get instruction from a professional before taking your workouts home. Learn proper form and technique before performing workouts without supervision.   • GO SLOW. Start with beginner HIIT workouts before ramping up to more difficult sessions. Adjust movements as necessary. • PAY ATTENTION TO FORM. Instead of blasting through movements as quickly as you possibly can during a workout, slow down and focus on your form — especially if you’re new to interval training. • IF SOMETHING HURTS, STOP. Don’t keep doing those squat jumps if you feel an odd twinge in your knee. Don’t power through bicep curls if you feel a sharp pain in your shoulder. Acute pain is usually a sign that something isn’t right and may mean that your form is off. Learn to tell the difference between discomfort and pain. • TAKE REST DAYS. If you’re starting out, don’t attempt to perform a HIIT workout each day of the week. Give your body time to rest between sessions.   • WEAR APPROPRIATE CLOTHING. Wear supportive, quality shoes that provide plenty of grip. Wear comfortable clothing and avoid wearing anything that may potentially drag or get caught on equipment. • KNOW YOUR LIMITS. Listen to your body and know when it’s time to stop. If you feel chest pain or experience shortness of breath, end the workout and seek medical attention.

RICE Recovery REST • ICE • COMPRESS • ELEVATE

REST the injured area for at least 48 hours, making sure to avoid putting any weight on it.

15-20

ICE the area for 15-20 minutes every 2-3 hours, especially during the first 48 hours. The ice will help reduce pain and swelling.

Wrap COMPRESS the injured area with a bandage, making sure to get a snug fit, but not too tight.

Elevate

ELEVATE the area by using pillows and other props to reduce any additional pain and swelling. 29

Nursing at Archbold: A Focus on Quality and the Future Written by: Alex Dunn | Photography by: Eric Vinson

Archbold Medical Center has brought high-quality healthcare to the South Georgia and North Florida areas for over 90 years. Known for its state-of-theart facilities and the variety of services it provides, Archbold also holds a high reputation for employing dedicated and highly-skilled staff. Kellie Odom, RN, MSN, HRM, CLNC, Director of Nursing, and one among the 645 nurses employed at Archbold, uses her 26year career and skills to provide the best patient care possible. According to her, nurses provide over 90% of healthcare in the world; they are with patients from start to finish,

even when it isn’t easy. “Nurses aren’t only essential to hospitals, but to healthcare in general,” Odom said. “We not only

assist patients with getting better physically, but we address emotional and spiritual needs also. Nursing requires both emotional and physical strength. Nurses work long hours to insure patients receive the care they deserve. We are advocates for our patients and try to assist them as they navigate through the challenges of healthcare. We are the eyes and ears for the providers, as we spend the most time with the patients.”

“Nurses aren’t only essential to hospitals, but to healthcare in general.” — Kellie Odom

Odom also said that providing the best patient care comes down to the work environment and how well fellow staff tackle emergencies together. “The culture of nursing at Archbold is focused on our patients and staff,” Odom said. “Our goal is to provide our patients with an excellent healthcare experience, delivering compassionate care in times that can be so stressful and intimidating. Maintaining a positive work environment that supports our staff is also extremely important. It starts at the top. Our chief nursing officer is such a great leader. She leads by example.” Amy Griffin, RN, MSN, Chief Nursing Officer, sports a 27-year career at Archbold. Beginning as a nursing student, Griffin worked her way up to CNO in 2011. She, like Odom, has experienced how the nursing field has changed since they both first started. “Nursing has become very quality, metric, and device driven,” Griffin said. “However, the art of hands on healing of our patients will always stay the same.” According to Odom, the record keeping has become more advanced thanks to technology. She said she began her career documenting everything by hand, and storage warehouses were used to keep medical records. “We have transitioned over the years to an electronic medical record, and retrieving historical records is now as easy as just clicking a few buttons,” Odom said. “Technology in general has significantly changed with not only the development of the electronic medical record, but communication devices, ‘smart pumps’ for medication administration, and barcode scanning to promote patient safety, just to name a few. The amount of knowledge and information a nurse has to have in order to work in the current healthcare environment is huge.” Griffin explained that

there is a higher demand for nurses, but that need outweighs the actual number of people enrolling in nursing schools. She offered suggestions on how institutions could better meet that need.

“We need to develop a shadow program for all individuals who would like to join the nursing profession to understand what and how nursing impacts the lives of others every day,” she said. “We need to identify students at an early age who have the soft skills to be a nurse and allow them access to these settings to encourage them to enter the profession. All barriers to attending college for nursing should be removed to allow students the ability to enter this field.” Archbold is taking the steps to encourage individuals to follow the nursing career path. Along with paying 100% of tuition for students entering the program, according to Griffin, there is a nurse residency program. This 12-month program meets every month for four hours and is designed to help ease the transition of new graduate nurses into clinical practice. “We are constantly reviewing our salary information to remain competitive; we have a nurse residency program; and we have a professional practice program for our nurses to earn additional annual bonus,” Griffin said. “We have a culture that is kind and caring not only for our patients but our employees as well. Our employees’ concerns and well-being are extremely important to our leadership team. We want to create the best environment possible for our staff to work in because they will make the best environment for our patients to receive care.”

“Nursing has become very quality, metric, and device driven. However, the art of hands on healing of our patients will always stay the same.” — Amy Griffin

Christmas Fit List Written by: Leah Morton

Whether you’re visiting the gym for the first time or you have your own setup at home, it’s important to have the necessary equipment to get the results you want. Don’t have the necessary equipment or don’t even know where to begin? No problem. Here are some of the biggest fitness items that should be on your wish list this Christmas.

P90X Weighted Jump Rope

Resistance Bands

Assault AirBike

Weighted Arm Bands

Yoga Mat

Assault Fitness AirRunner

SPRI Kettleballs

SPRI Exercise Dice

Dumbbells

2. 3.

If you don’t already have them, dumbbells provide a great start. You can choose the weight that works best for you and move up as you go. Prices may vary depending on the size and brand, but dumbbells can start as low as just a few dollars.

Resistance bands are great for amping up a workout. Price may also vary depending on the type and brand, but they generally go for $10-$30.

Like resistance bands, weighted arm bands are a small but challenging item that you can add to your everyday exercises for a little resistance. At around a pound each, these arm bands usually cost between $40-$50 per pair and make a perfect stocking stuffer.

This cardio machine will cut your treadmill time in half, and the curved tread will challenge you to exercise harder. A bit pricier, the AirRunner runs for about $3,700 on Amazon.

Ever have those days when motivation is hard to muster? Exercise dice will give you the boost you need. Just roll the dice and follow the instructions. You’ll get a workout for sure. Available on Amazon for $10.

10.

It’s all about the weights. Extra weight challenges you to work harder while you perform the exercises you once thought were easy. Jumping rope is no different. The P90X weighted jump rope ranges from $20 to $30.

The AirBike machine puts a new spin on the classic bicycle. The fan creates resistance, so the faster you pedal, the tougher it gets. Cheaper than the AirRunner, you can snag the AirBike for $700 on Amazon.

The yoga mat may be simple, but no one wants to sit on the hard floor to stretch out. You will need to decide on the kind you need, though, because these mats can go anywhere from $5 to $120+ depending on the quality and brand.

Have you outgrown the basic home dumbbells? SPRI kettleballs take it to the next level, with options at 5, 15, 35, and 50 pounds. Upgrade your lift for only $25.

NordicTrack X22i Incline Trainer

Of course, everyone needs a treadmill. But this treadmill adds a little incline to, once again, push some resistance into your routine. A pricier option, the trainer runs for $3,000, but special financing is offered on the NordicTrack site.

Medical Guide

888.715.4263 or

healthlife@itgnext.com Kevin J. Collins, MD Board Certified In Orthopedic Surgery and Sports Medicine

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

Introducing a

Comprehensive Approach

to Senior Mental Health & Wellness

(229) 896-8100

706 N. Parrish Avenue â&#x20AC;¢ Adel, GA 31620 HAVE YOU HEARD ABOUT ORBERA? USING THE ORBERA BALLOON, DR. MELTON HAS LOST OVER 35 LBS.

MEDICAL GUIDE 229-502-9725 34

| WWW.COLQUITTREGIONAL.COM

Georgia Legalizes Medical Marijuana Oil Written by: Jay Summer

In April 2019, Georgia Governor Brian Kemp signed House Bill 324, which legalized the growing, manufacturing, and dispensing of low-THC marijuana oil for specific medical purposes. This bill was a follow-up to Haleigh’s Hope Act, a law that made possession of low-THC medical marijuana oil legal in 2015. Although possession of the oil has been legal for years, Georgia patients have not had a safe, legal way to obtain the oil until now. While some Georgia residents are celebrating the legalization of low-THC marijuana oil, others might be uncertain about what, exactly, it means. This article provides an overview.

What is Marijuana Oil? Marijuana oil, commonly called “THC oil” by the cannabis industry, is an oil extracted from marijuana plants using a solvent or CO2. THC oil is generally ingested orally, inhaled using a vaporizer, or applied topically to the skin. (Vaping THC products will remain illegal in Georgia even with this new law, however.) Marijuana contains over 100 cannabinoids, the ingredients in cannabis that act on the human endocannabinoid system. Little is known about most of these cannabinoids, but tetrahydrocannabinol and Marijuana oil is cannabidiol, are of particular interest commonly called because of their potential therapeutic THC oil by the benefits. THC is psychoactive, but CBD cannabis industry. is not. Different cannabinoids often have different effects on people.

3 FDA Approved Medications Derived From Cannabinoids Epidiolex, or cannabidiol: Becoming increasingly popular, CBD was approved by the FDA in 2018. It is primarily used to treat seizures associated with Dravet syndrome and Lennox-Gastaut syndrome — two types of epilepsy. Additionally, it may be used to treat pain, anxiety, and insomnia and may improve cognition. Dronabinol: Dronabinol is used to treat nausea and vomiting associated with chemotherapy for cancer patients. It is also used to treat loss of appetite in AIDS patients, therefore promoting weight gain. The FDA approved the liquid form, Syndros, in 2016. Nabilone: Like dronabinol, nabilone is used to treat nausea and vomiting associated with chemotherapy in cancer patients. It is used after other medications and treatments are tried without success. 35

What’s the Difference Between Marijuana Oil and CBD Oil? Marijuana oil, aka THC oil, and CBD oil are similar, but not identical. The primary difference is that THC oil often produces a high after being ingested, while CBD oil does not. THC oil can contain CBD, but CBD oil cannot legally contain a significant amount of THC. Both oils are derived from types of cannabis plants. THC oil is always derived from marijuana, while CBD oil is often derived from hemp. Legally, the U.S. defines hemp plants as cannabis plants containing less than 0.3% THC. Hemp and CBD oil became legal with the 2018 Farm Bill after years of being illegal. Marijuana is still technically illegal at the federal level and classified as a Schedule 1 drug, despite it being legal in many states. Researchers continue to study the scientific differences between hemp and marijuana.

What’s the Future of Marijuana in Georgia? Some people have speculated that legalizing a medical form of marijuana could pave the way for legalizing recreational marijuana. The trend of legalizing marijuana for medical purposes then later for recreational purposes has occurred in other states, such as California, Colorado, and Illinois. State Senator Curt Thompson introduced a bill to legalize recreational marijuana in Georgia in 2018, but it did not pass. There are no current bills pushing to legalize recreational marijuana in Georgia.

THC

CBD

Tetrahydrocannabinol

Cannabidiol

• Main substance in marijuana

• Main substance in hemp

• Psychoactive; produces a "high"

• Non-psychoactive

• Used medically and recreationally to relax, treat pain, or enhance mood

• Used medically to treat anxiety, inflammation, epilepsy, etc.

What Are the Medical Benefits of Marijuana Oil?

The FDA does not currently approve marijuana or THC to treat health problems. They have approved a CBDbased medication and two synthetic cannabinoid medications, however. Although the FDA doesn’t identify marijuana as a treatment, the drug is legal in 33 states because of its potential health benefits. Researchers have found:

• • • • •

Marijuana eases eye pressure and can be useful in treating glaucoma. Marijuana use could reduce opioid use because of its pain-relieving properties. The combination of THC and CBD increases the anticancer effects of radiation. The combination of THC and CBD may reduce muscle spasticity in people with Multiple Sclerosis. Cannabis can increase both sleepiness and wakefulness depending on the amount of THC and CBD in it.

How Does Marijuana Oil Legalization in Georgia Work? It will likely be over a year before medical low-THC marijuana oil is being sold in Georgia. The state government still needs to create medical marijuana regulations and license companies to grow marijuana and manufacture the low-THC oil. Only oils that contain 5% or less of THC will be allowed. For reference, the average potency of illicit marijuana was 12% THC in 2012.

To legally buy the low-THC oil, a person will need to: • Be a Georgia resident for at least one year • Have one of the illnesses listed in House Bill 324 • Obtain a Low THC Oil Registry Card from the Georgia Department of Public Health. Because part of this system was put in place in 2015, there are already 9,500 patients registered to legally possess low-THC oil. Approved patients will be allowed to possess up to 20 ounces of low-THC oil at a time. If anyone is caught with more than that, they will face steep consequences as outlined in the bill.

Does Co-Sleeping Benefit Baby? Written by: Leah Morton

If you’ve heard the word “co-sleeping” before, there’s a chance that it was in the middle of a heated argument. There’s a lot of debate regarding whether co-sleeping is safe, and it turns out that there are ways to safely and not-so-safely co-sleep with your baby.

While many believe that co-sleeping and bed-sharing are the same, the two terms have different meanings. Co-sleeping is the act of sleeping close to your baby, whether you’re sharing a bed or just sharing a room. Bed-sharing refers to sleeping with your baby in a bed, typically your own. Due to the differences in bed size; bed characteristics, such as looser sheets than those in a crib; and sleeping patterns, bed-sharing is more dangerous than safe for babies. Parents who bed-share increase the risk of SIDS for their baby. Many things can happen throughout the night that could harm or even kill an infant, such as parents rolling over and suffocating their baby or their baby falling off the bed. Room-sharing, on the other hand, is the safer co-sleeping option. In fact, it’s recommended until the baby is at least 6 months old. Instead of sharing a bed with their baby, parents who room-share sleep in their own bed while their baby sleeps in a crib or bassinet within proximity. Minus the snuggles, room-sharing serves the same purposes as bed-sharing: Parents can listen out for their baby while sleeping and tend to their baby more easily, while the baby can fall asleep more easily. One arrangement that meets bed-sharing and room-sharing somewhere in the middle is the sidecar setup. Sidecar beds resemble cribs with normal railing and siding, except one of the longer sides is open. This is so the baby’s bed can be placed against the side of the parents’ bed. Parents who use sidecar beds remain at ease by keeping their baby close by

but not so close that SIDS is a high risk. Regular cribs may be transformed into side car beds by lowering one side of the railing.

Aside from reducing the risk of SIDS by 50% compared to baby sleeping alone, according to the American Academy of Pediatrics, co-sleeping has many benefits. Not only can parents get more sleep by having their baby close by, but their baby can as well. Parents can be more attentive to their baby’s needs, which can prevent the baby from fully waking at night.

Additionally, having her baby close makes it easier for mom to breastfeed when needed. Mom can nurse her baby quickly, reducing the time that both will spend awake. While co-sleeping may not work for every parent or child, it can help comfort both parents and babies while establishing a bond between the two. If you find that your current routine changes, or you’re just not getting enough sleep, it won’t hurt to try co-sleeping, as long as you do it safely.

Sleep Training Trips Schedule a bedtime and stick to it.

Since babies can become agitated when they are tired for too long, consider setting an earlier bedtime, like 7 p.m. or 8 p.m. Rather than fighting sleep, your baby will be able to relax, helping the both of you sleep longer.

Lay your baby down while they're awake.

Laying babies down to sleep while they are awake can help them learn how to fall asleep on their own and without the help of a bottle. Babies who are bottle-fed until they fall asleep will often become dependent on the comfort that comes with it, making it harder for them to fall asleep on their own later.

Swaddle your baby before bedtime.

Swaddling helps soothe and comfort babies, especially younger ones. The more comfort babies feel, the easier it will be for them to fall asleep.

Stay consistent in daily routines.

Babies need a specific bedtime, but they also need a specific waking time. Babies who are familiar with a regular routine will learn to adapt, making it easier for them to fall asleep at the same time each night.

Holiday Fitness Challenge Maybe you're looking to add a little something to your regular workout to help combat those holiday desserts. Maybe you're trying to squeeze in a quick workout between all the holiday shopping and cooking. Either way, give this holiday fitness challenge a try!

2 1 25 Crunches 10 Leg Raises

15 Situps 30-Sec. Plank

10 V-ups 10 Oblique V-ups

20 Situps 45-Sec. Plank

35 Crunches 30 Russian Twists

10 V-Ups 10 Oblique V-Ups

8 9

15 Leg Raises 45 Crunches

Rest

15 V-Ups 15 Oblique V-Ups

40 Situps 75-Sec. Plank

25 95 Crunches 25 Leg Raises

26 50 Situps 90-Sec. Plank

25 V-Ups 25 Oblique V-Ups

28 Rest

29 100 Crunches 65 Russian Twists

30 Situps 60-Sec. Plank

75 Crunches 50 Russian Twists

45 Situps 55 Bicycle Crunches

85 Crunches 25 Leg Raises

Rest

20 V-Ups 20 Oblique V-Ups

35 Situps 45 Bicycle Crunches

20 V-Ups 20 Oblique V-Ups

55 Crunches 40 Russian Twists

65 Crunches 20 Leg Raises

15 V-Ups 15 Oblique V-Ups

25 Situps 45-Sec. Plank

Rest

30 55 Situps 90-Sec. Plank

25 V-Ups 25 Oblique V-Ups

31 30 V-Ups 30 Oblique V-Ups

JULY / AUGUST 2017

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Meat Versus Meat Substitutes Written by: Leah Morton

As more people adopt vegetarian and vegan lifestyles, the question of whether plant-based diets are healthier than meat-based ones comes into play. While some may argue that plantbased diets are better for health, that’s not necessarily true.

Tofu

Made from curdled soymilk, tofu’s ingredients have previously been linked to health risks. It contains phytoestrogens — an isoflavone — and goitrogens, which have been known to block normal estrogen production and block thyroid hormone function, leading to breast cancer and hypothyroidism, respectively. However, more recent studies suggest that isoflavones may promote healthier skin and reduce symptoms in women experiencing menopause, although there’s not enough research to determine this. As research is still underway, health experts advise that consumers eat tofu in moderation.

Tempeh

Tempeh is a vegetarian source of protein made from fermented soybeans. It has more protein than tofu, helping the consumer feel fuller for longer in the same way meat does. Tempeh also contains prebiotics, which help the body build good bacteria in the digestive system. Additionally, tempeh may reduce cholesterol and oxidative stress due to its isofla42

vones, which contain antioxidants, and promote bone health due to its calcium.

Seitan

Unlike tofu and tempeh, seitan is made from wheat protein rather than soybeans. But, like tempeh, the extra protein makes it a healthy meat alternative that doesn’t leave the consumer hungry, as one might expect from a plant-based diet. It’s also low in carbs and fat. However, seitan is a highly processed food that may or may not lead to obesity, depending on the consumer’s eating habits. Due to its nutritional nature, seitan may not be an issue for the consumer who eats a lot of whole foods, but it may lead to obesity in the consumer who has a high processed food intake. Either way, seitan should be eaten in moderation to avoid gas, bloating, and other intestinal issues due to its high gluten content.

While meat substitutes have come under question as to how healthy they actually are, they aren’t the only ones. Just as they have health risks and benefits, meats do too.

Red Meat (Beef)

Although red meat is packed with protein and contains potential benefits, such as lower cholesterol and protection against anxiety and depression, due to grass-fed animals containing more omega-3 fatty acids, it also runs risks for cancer and increased

When grilling red meat, drippings may mix with the fire, releasing heterocyclic amines — which have been linked to cancer — into the air and onto the meat. mortality. When grilling red meat, drippings may mix with the fire, releasing heterocyclic amines — which have been linked to cancer — into the air and onto the meat. Additionally, increased mortality may be traced to red meat’s saturated fat and cholesterol content. Like tofu, it’s likely best to eat red meat in moderation.

Chicken

Chicken is a generally healthy meat. Its components — protein, calcium, phosphorus, tryptophane, and vitamin B5 — can have many health benefits, like strengthening bones and relieving stress. Chicken may also reduce the risk of arthritis. However, like some other meats and meat substitutes, chicken should probably be eaten in moderation. Experts believe that people in the U.S. and U.K. are consuming 50% more protein than needed, which may be caused by consumers’ high rate of chicken consumption. Also, the amount of antibiotics that chickens are injected with may be a health risk.

Experts believe that people in the U.S. and U.K. are consuming 50% more protein than needed.

Pork

Pork can be a nutritional source of food, as it’s packed with essential vitamins, minerals, and proteins, but it’s up to the consumer to make that call. Lean cuts, like tenderloins and chops, are more nutritious than bacon and other fatty cuts, which can cause high cholesterol and clogged arteries. Vitamins B1, B2 (riboflavin), and B6 in pork can promote growth and repair of muscle tissues, improve skin problems like dry skin and acne, and improve metabolism, respectively. The iron and zinc in pork can also promote energy production and a healthy immune system.

Fish

Like other meats, fish has many nutrients than can benefit health. It is high in protein and low in saturated fat. Fish’s omega-3 fats help fight heart disease. Other possible benefits include reduced risk of Alzheimer’s disease, stroke, and depression.

However, fish may also contain mercury — which can damage nerves in adults and affect development in the brain and nervous system in children — that may be transferred to the consumer.

Each meat and meat substitute has its healthy and unhealthy aspects, so the consumer must take responsibility, make healthy choices, eat a well-balanced diet and, most importantly, do what personally works best.

5 Tips for Going Vegetarian/Vegan Do the research. Before beginning a new diet, you need to understand what it consists of, where you can get your nutrients, and how it will affect your body and mind.

Explore meat and/or dairy substitutes. Cutting out your favorite foods doesn’t have to be all bad. Try new recipes using substitutes. You may be surprised.

Pace yourself. You can try starting at just one vegetarian meal per day or one vegetarian day per week. Then, you can decrease your meat and/or dairy intake gradually.

Give yourself a break. Don’t beat yourself up if you find yourself picking up some ground beef at the market. Dietary transitions take time, so taking breaks during which you do eat meat or dairy can be refreshing and prevent you from giving up in the long run.

Make sure you are doing it for the right reasons. Your diet is going to affect you first and foremost, so be sure that your reasons for wanting to become vegetarian or vegan are for you and no one else. 43

Trip to the Top Written by: Leah Morton | Photography by: Eric Vinson and submitted

Chad Persing doesn’t just move mountains. He climbs them. And one of the tallest peaks in America is no exception. On July 25, he loaded a 51-pound backpack behind him and headed into a challenge much bigger than his usual trails of North Georgia, which grew to be some 2,000 miles away. After approximately 15 hours and 11 miles of hiking, Persing stood next to his brother atop Mount Whitney, the highest summit in the contiguous United States, at 14,505 feet above sea level.

But making it to the top wasn’t easy. A longtime fitness junkie, Persing underwent a lot of training that helped him endure the wilderness and extra weight on his back. From training at Townie CrossFit in Thomasville to hiking mountain bike trails in Tallahassee with a 50-pound pack on, Persing began his journey feeling 95% prepared. “I would walk mountain bike trails for several hours… with my 50-pound pack on, thinking that my pack was going to be somewhere around 35 pounds,” he said. “We had to have a bear canister to keep all of our food in because of the bears out there, and that added a lot of extra weight that I wasn’t expecting.” With years of weightlifting, playing sports, working as a firefighter, and, more recently, CrossFit training three times a week behind him, Persing understands the importance of being active and physically fit when facing a trial as big as Mount Whitney. In fact, it’s key. “Most of the time when you hear about someone failing or having to turn around and turn back, it’s because they weren’t physically fit enough for it or the altitude got to them,” he said. “You got to have some leg strength — leg conditioning, taking steps, going up stairs for hours and hours and hours.

“Being in as good of shape as I was, it really (helped) me be successful in my summit of Mount Whitney, for sure.”

Not only do hikers have to be physically prepared, but they must mentally prepare as well. Persing spent time researching Mount Whitney before the big trip. Having never been in the Western mountains, he turned to YouTube

videos and Facebook forums to learn what to expect. “It was sketchy because it was a real heavy snowfall this year out there, and I was concerned with the snow and the ice and not really having any experience with hiking in snow and ice,” he said. “But we lucked out, and they were, for the most part, very manageable.” Of course, there are some things that just can’t be prepared for. While gyms and social media are readily available nearly everywhere, high altitudes are not, especially not in South Georgia and North Florida. For Persing’s brother, Warren, that was a big obstacle to overcome. “That was one of the reasons it took us so long on the summit day,” he said. “We had to stop quite often for him to work on his altitude sickness and… fight off the demons he was facing there.” Although things got a bit rocky for Persing and his brother — heavy packs hoisted on their backs, unfamiliar weather ahead, and altitude that would change their wellness along with it — they pushed through and made it to the top. For Persing, standing up there was an amazing experience. But with desert mountains to the east and ice caps to the west, the best part of the hike was reaching trail crest and seeing two different environments on opposite sides. One of the many views of the west, to which, according to Persing, “pictures don’t even do justice.” Although Persing declined an offer from a friend, Jeremy Rogers, who convinced him to hike Mount Whitney, to branch out and hike Pico de Orizaba in Mexico, he does hope to someday travel back west to the Sierra Mountains and hike the John Muir Trail. But for now, Persing’s goals remain in North Georgia, where he plans on taking two-day or three-day trips with his brother and family to hike. Right now, he’s considering slowly completing all 78.6 miles of the Appalachian Trail, even if it takes 15 years, and beginning Springer Mountain. While hiking a mountain — not to mention one of the tallest mountains in the country — is no easy feat, it can be done. Each mountain comes with its own challenges that hikers must face. Chad Persing is no exception. But it’s all worth it in the end because from the top anything feels possible.

Eating Around Dietary Restrictions During the Holidays Written by: Leah Morton

When people think of the holidays, three things often come to mind: family, blessings, and food. For some, the holidays are an opportunity to relax and indulge in homemade meals, but for those with dietary restrictions, the holidays can create stress. Rather than showing up to a family gathering on an empty stomach, ready for not one but two loaded plates of everything on the menu, people with dietary restrictions may dwell on the upcoming holiday, worried that what is offered may make them sick or cause them to stall on shedding those last few pounds. The good news is that people with dietary restrictions can eat good, too. One thing to consider is bringing a dish or two of your own. Whether or not it’s meant to be shared, your own special dish will ensure that you do have something yummy to eat that won’t leave

you battling an upset stomach or guilty conscience. Plus, if it is for sharing, it’s likely that no one will even taste a difference in recipe. If you decide against bringing your own dish, or you’re just a bad cook and don’t want to risk burning down your kitchen, you can still adhere to your diet by choosing to eat the foods that are best for you first. If you’re vegan or dairy-free, it’s not recommended that you head straight to the milklaced, butter-loaded mashed potatoes. Opt for steamed vegetables instead. While you may get off to a good start, no one is perfect, and you may find yourself slipping. If you find that you just can’t resist those mashed potatoes, take a small portion. If your dietary restrictions directly relate to your health and wellbeing, consider your limits and don’t overdo it.

If your restrictions are in place for weight loss or personal preference, consider your comfort levels and whether indulging in "forbidden" foods are worth stalling your progress or lowering your morale. In the case that your desire takes control, remind yourself that it’s OK to take a break from time to time. Sticking to a limited diet can be tough, so don’t let the guilt eat at you. Enjoy yourself and start new with the next meal. Although your main course will be the biggest strain on your diet, there are other steps you can take along the way to stay on track. Don’t tempt yourself by sitting near the coffee table with the crystal bowl of chocolates in the center. Munch on nuts or fruit instead. Food isn’t always the only foe. Beverages can be difficult to manage as well. When your host brings out the punch, go

for the sparkling water, hot tea, black coffee, or Diet Coke instead. And if the wine and beer begin to make rounds, consider how they may fit into your diet and drink in moderation. If you find yourself without those flavorful options, water will always be your friend.

You don’t have to let dietary restrictions ruin your holidays. So, relax and take care of yourself. Your body (and conscience) will thank you later.

Recipe Substitutions Gluten Free Brown,white or wild rice for rice casserole Gluten-free noodles for macaroni and cheese Cornstarch for turkey gravy Gluten-free biscuits for dumplings Coconut flour for cookies

Dairy Free Zucchini cheese for macaroni and cheese and casseroles Almond milk and full-fat coconut milk for mashed potatoes Almond milk for creamed soups in casseroles Plant-based butter for dairy butter Almond or coconut milk for ice cream

Vegetarian or /Vegan Vegetable broth for dressing Tofu for turkey Soy, almond, or cashew milk for biscuits and other breads Plant-based butter for dairy butter Flax egg for cakes and desserts Dairy-free cream cheese for cheesecake

Low Carb Cauliflower for mashed potatoes Zucchini for lasagna noodles Pork rinds for breadcrumbs Black soybeans for chili Almond flour for pie crust 46

Name That Headache Written by: Anna Limoges

Headaches can range from minor midday annoyances to debilitating, all-day affairs. And no two headaches are ever exactly the same. Some are dull, throbbing, and slow to come on, while others are sharp, shooting, and occur suddenly. Being able to accurately describe the quality of your headache pain, as well as the location, intensity, frequency, and duration, goes a long way toward helping figure out the cause of, and hopefully the solution to, your headache.

Sinus

Cluster

The sinuses are an interconnected series of cavities in the skull. Sinus headaches are caused by a build-up of pressure or infection in the sinuses due to illness. Pain is located behind the nose, between the eyes, in the cheekbones, or in the low center of the forehead.

Cluster headaches last for 30-90 minutes and typically happen at the same time every day for several days, usually for a week or longer. They will then go away for months or years before coming back. They can be triggered by certain medications or changes in sleeping patterns. Pain is sharp, stabbing, and usually located behind one eye.

Joints in the neck can become stressed due to stiffness, moving too much because of weak neck muscles, or getting stuck in an abnormal position. When this happens, the neck pain can radiate up the back of the head and settle at the top or front of the head.

Tension

Migraine

TMJ

This headache typically feels like dull pain or pressure that wraps around the forehead or back of the head. It can last for 30 minutes or up to several hours. Triggers include a single stressful event or a buildup of stress (can be mental stress, physical stress on the body, or a combination). Daily stress can lead to chronic tension headaches.

Migraines usually cause severe, throbbing pain confined to one side of the head. Other symptoms include nausea, vomiting, and sensitivity to light and sound. These headaches can last for hours to days at a time and are often debilitating to the point of interfering with daily tasks.

Neck

The temporomandibular joint connects the jaw to the skull. TMJ headaches often get misdiagnosed as tension headaches, as the pain often occurs at the temples or around the head. To distinguish a TMJ headache from other headaches, look for tight jaw or face muscles, jaw or face pain, or a clicking noise when the jaw moves.