SPRING/SUMMER 2017
WORKDAY HABITS IMPORTANT RISK FACTORS OF
OVARIAN CANCER
EASY STEPS TO GET OPTIMAL ENERGY AND PRODUCTIVITY OUT OF YOUR DAY PAGE 22
PAGE 8
FLOATATION THERAPY HEALTHY PRACTICE FOR BOTH MIND AND BODY PAGE 16
LOVE YOUR
HEART
AT ALL AGES PAGE 12
THE IMPORTANCE OF PRESERVING
MUSCLE MASS AS YOU AGE PAGE 25
ADHD
THE HARD CHOICES PARENTS FACE PAGE 6
7 WAYS
TO BUILD YOUR
IMMUNITY PAGE 2
COMPETITION
WHY IT'S HEALTHY FOR CHILDREN TO COMPETE PAGE 23
WELCOME TO
STRIVE!
A platform from which local Health and Wellness
KATHLEEN BROCKMAN PRESIDENT MICHELLE HELFRICH PUBLISHER
professionals will have a voice where they can share a wealth of expertise on a wide range of specialties. The dictionary defines STRIVE as a verb meaning to make great efforts to achieve or obtain something. We felt this name best described what would be necessary to realize our vision‌establishing a publication that will become the go-to resource for all things Health and Wellness in Central Florida.
CONTRIBUTING WRITERS Cheree Albert MSN, ARNP, CPNP, CHC Jo Dee Baer Eric Bartos Tammy Bennett, DOM Mark Bowers Tammy Carvalho Connie Feltham,CHT, CLC
This and future issues of STRIVE will tap into local
Jeannine Gimbel
experts many you may not have known about. Readers
Dr. Julia Gullotti, PhD
will discover the cutting-edge techniques, therapies,
Natalie Jurado
products and trends that are happening right in their own backyard. We welcome your support and ask that you join us as we make great efforts to inspire healthy living in Central Florida as you STRIVE to be your very best! Yours in health,
Kathleen Brockman, President kathleen@strivemagazinecentralflorida.com
Michelle Helfrich, Publisher michelle@strivemagazinecentralflorida.com
John G. Langdon, M.D., FACP Valerie Moses Emily Parsons Denise Porter LMT, Esthetician Dr. Ben Rall Amanda K. Smith MA, LMHC, PA Amy Tejeda, MS, MFT Adam Tindal, CSCS Marie Tortora Dr. Bradley E. Williams
FOR ADVERTISING OPPORTUNITIES AND ARTICLE SUBMISSIONS, VISIT WWW.STRIVEMAGAZINECENTRALFLORIDA.COM The information contained within STRIVE Magazine is provided for resource purposes. STRIVE Magazine makes every effort to present accurate and reliable information. Use of such information is voluntary, and reliance on it should only be undertaken after an independent review of its accuracy, completeness and efficiency. Reference herein to any product, service by trade name, trademark or otherwise does not imply endorsement, recommendation or favoring. STRIVE Magazine (including its employees and agents) assumes no responsibility for consequences resulting from the use of the information herein or in any respect for the content of such information, including (but not limited to) errors or omissions, the accuracy or reasonableness of factual assumptions or conclusions, the defamatory nature of statements, ownership of copyright or other intellectual property rights, and the violation of property, privacy, or personal rights of others. STRIVE Magazine is not responsible for, and expressly disclaims all liability for, damages of any kind arising out of use, reference to, or reliance on such information. No guarantees or warranties including (but not limited to) any express or implied warranties of merchantability or fitness for a particular use or purpose, are made by STRIVE Magazine with respect to such information. The opinions expressed are solely those of the authors.
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TABLE OF CONTENTS THERAPEUTIC BENEFITS OF MASSAGE............................................................1 7 WAYS TO BUILDING IMMUNITY FROM THE INSIDE OUT....................................................................................2
7
SIX SECRETS TO DAZZLING SELF-CARE FOR WORKING MOMS.....................................................................................3 UNDERSTANDING THE CHILDHOOD OBESITY EPIDEMIC...............................4 ADHD: THE DIFFICULT CHOICES PARENTS FACE.............................................6 HEALTHY SNACKS FOR KIDS............................................................................7 IMPORTANT RISK FACTORS OF OVARIAN CANCER............................................................................................8 SPIRITUALITY WHY DOES IT MATTER?..........................................................10
16 RECIPE: SUPERFOOD PROTEIN SMOOTHIE....................................................10 STRESS MANAGEMENT AND FITNESS...........................................................11 LOVE YOUR HEART AT ALL AGES..................................................................12 THE IMMEDIATE BENEFITS OF ESSENTIAL OILS............................................14 ANXIETY: TAMING THE BEAST.......................................................................15
19
FLOATATION THERAPY: HEALTHY PRACTICE FOR BOTH YOUR MIND AND BODY..............................................................16 FINDING YOUR FIT AT THE LOCAL RUN SHOP..............................................18 A SEA OF ESTROGEN NAVIGATING THE WATERS ........................................19 WORKDAY HABITS FOR OPTIMAL ENERGY AND PRODUCTIVITY........................................................................22 IN SPORT AND IN LIFE, LOSING IS WINNING.................................................23
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IT PAYS TO SAVE: 5 WAYS TO SPRINGCLEAN YOUR MONTHLY BUDGET.................................................................24 RECIPE: AVOCADO EGG SALAD.....................................................................24 THE IMPORTANCE OF PRESERVING MUSCLE MASS AS YOU AGE..........................................................................25
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Therapeutic Benefits OF
Massage By Denise Porter, LMT, Esthetician Hippocrates was a Greek physician and and store cells that fight infection is considered one of the most influen- and disease. Unlike blood circulation, tial and outstanding healers in the his- the lymphatic system doesn’t have a tory of medicine. Considered the father pump, like the heart, to force the fluid of medicine, he stated that the key to good health is an aromatic TRY MASSAGE THERAPY IF YOU HAVE: bath and a massage every day. Many people consider massage a luxury, one that they treat themselves to once or twice a year. But the benefits of massage are powerful, and can be a significant compliment to your healthcare program. WHY DO MASSAGES WORK? Massage has many benefits, and research has shown that massage can decrease anxiety, promote restful sleep, decrease pain and soreness, and lower blood pressure, among others. Many chemical changes take place in the body during and after a massage, that have significant, positive side effects. When you receive a massage, the blood circulation is increased, thereby delivering oxygenated blood to every cell, organ and system in the body. This benefits the body by promoting healing, relaxing tired and injured muscle tissue, and increasing flexibility and range of motion. The lymphatic system is also stimulated, which is the circulatory system that is responsible for removing waste and toxins from the body. The lymphatic tissues and organs include the spleen, thymus and lymph nodes and produce
• Anxiety and depression • Muscle fatigue • Fibromyalgia • Insomnia • High blood pressure • Migraines and headaches • Post operative recovery • PTSD
• Insomnia • High blood pressure • Migraines and headaches • Post operative recovery • PTSD NOT ALL MASSAGES ARE THE SAME There are many different types of massage, and each offers their own unique benefits. The most common therapeutic massage techniques include the following: Swedish Massage is the most common type of massage therapy, and includes long, flowing strokes that are intended to relax the muscles. Pressure is light to medium.
throughout the body. It relies on muscle contractions to move the fluid along. When you receive a massage, lymph fluid is moved through the tissue and empties into the blood stream, where it will reach the organs that will eliminate waste and toxins from the body.
Deep Tissue Massage uses a deeper pressure from the therapist, and is designed to reach the deeper tissue layers of the muscles and connective tissue. It is most often used to relieve tight muscles, address postural issues and help to recover from injury.
Massage releases endorphins, brain chemicals known as neurotransmitters, which are the body’s natural pain relievers. Therefore, massage is an organic way of decreasing pain and reducing stress, without the harmful side effects of chemical pain relievers.
Aromatherapy Massage includes the use of essential oils in the massage. Essential oils are extracts from various plants, flowers, nuts and seeds that have therapeutic effects. Depending on the issue being addressed, essential oils can relax, energize, reduce stress, aid in sleeping, etc. It is essential that your therapist be highly skilled in aromatherapy when using essential oils, as there may be contraindications – in other words there could be side effects which may be harmful..
Studies have shown that massage is beneficial in the treatment of the following: • Anxiety and depression • Muscle fatigue • Fibromyalgia
(Continued on page 21) 1
7 WAYS
TO BUILD YOUR IMMUNITY FROM THE INSIDE OUT By Dr. Ben Rall
More and more people are looking for safe and natural ways to stay healthy and build strong immune systems. With today's busy lifestyles, we really don't have the time to “get sick”. We often under appreciate just how incredible and effective our immune system is. We are exposed to hundreds of thousands of germs each day. Yet most of the time, our body does a great job (if it's strong and healthy) handling everything we are exposed to. What often happens is we don't take care of ourselves, and we get run down, and THEN we get sick. Its not as much the GERM that make us sick, its if our body is able to handle it. It would be like looking at a pile of garbage with flies around it and thinking the flies caused the garbage. It's the other way around. The GARBAGE brings the FLIES. Our best bet is to KEEP our bodies clean and healthy. That way, they will be able to handle a majority of stresses we are exposed to. On an even more serious note, the latest research is showing that even diseases such as cancer are significantly related to our immune system. So, what can we do safely and naturally to help us build strong and healthy immune systems? Below are 7 natural and effective ways to keep yourself and your family healthy and your immune system strong.
1.
AVOID SUGAR – When it comes to your immune system function, one of the most powerful strategies you can do today is reduce or remove sugar from your diet. Sugar has been shown to reduce immune function within seconds of ingestion and have negative impacts for hours. Remember, many of the carbs you eat are really just sugar! Try some trail mix or veggies instead.
2.
GET YOUR REST – We need 7-8 hours of sleep each night to properly rest our bodies and immune system. It is also important to be consistent with your sleep times, as it helps your body balance sleep cycles.
3.
MOVE – Exercise is not just for marathoners. Our immune systems get a strong boost when we get oxygen to our tissues. It also promotes detox.
4.
VITAMIN D – Many people are deficient in Vitamin D and it reduces their immune system function significantly. Most people find it necessary to supplement in order to achieve correct levels.
5.
WATER – It sounds simple, but it's simply true. You should drink half your body weight in ounces of water each day. FYI - if you drink soda or coffee you need to drink 4x’s that amount in water to replace it.
6.
HEALTHY SPINE/POSTURE – Some people are surprised to learn how critical our posture / nervous system is to our immune system. Heres the simple fact - our nervous system controls our immune system, if the nervous system is not functioning well, our immune system is not either.
7.
MINDSET – Research has also shown that our immune systems are stronger when we have a positive outlook on life!
There you go! Seven easy and simple things you can do today to boost your health and immune system! Dr. Ben Rall Achieve Wellness info@achievewellness.clinic (407) 329-3747 2
SIX SECRETS TO DAZZLING SELF-CARE FOR WORKING MOMS By Amy Tejeda, MS, MFT Working moms today wear many different hats – business owner, mother, wife, chauffeur, cook, etc. We're so busy taking care of everyone else that we rarely take care of ourselves. Moms often feel selfish or guilty taking time for themselves, so they end up putting their own needs on the back burner. When we fail to practice self-care, we become stressed out, overwhelmed, resentful, and exhausted. Failing to take good care of ourselves not only wears us down, but it negatively affects those around us. Think about oxygen masks on airplanes. We are told to put them on ourselves before assisting others. Why? Because only when we first help ourselves are we able to effectively help others.
3/quiet time Working moms move throughout the day at breakneck speeds. They are so busy trying to get everything done, that taking time to be quiet often feels unproductive. In order to be able to take care of everything, we need to slow down for a minute to breathe. De-stress from the distractions and demands of your life and take a time-out. Even if it's only 5 minutes, allow yourself to just be quiet and still. This gives you an inner peace which is essential to self-care.
So what exactly is self-care? Self-care is putting yourself back on your “to-do” list. It's about being mindful of your own needs and taking steps to meet them. It's taking the time to do some of the activities that nurture YOU. Self-care is treating yourself as kindly as you would treat a friend. Here are Six Secrets To Dazzling Self-Care which will help you feel more energized and ready to take on your life:
4/ move your body Finding time to workout is not easy for working moms, but exercise is imperative to relieve the daily stresses of life, release our “feel good” endorphins, fight anxiety, and practice good selfcare. Whether you set the alarm a little earlier to exercise before waking kids in the morning, walk during your lunch break, or take a class at the gym in the evening, make exercise a priority.
1/SLEEP When over-tired, we can be grouchy, impatient and unfocused. We tend to make poor decisions and are more prone to getting sick. The National Sleep Foundation recommends 7-9 hours of sleep a night. Some moms function well with 7, and others need 9. Factors like pregnancy, being woken up by babies in the middle of the night or elevated amounts of stress also impact your need for sleep, so pay attention to your own sleep needs and sneak it in when you can. 2/eat right One of the biggest challenges working moms face is getting a healthy dinner on the table every night. Healthy food is fuel for our active bodies. Wake up and eat a healthy breakfast filled with protein. Pack healthy snacks. Use your crockpot. Most importantly plan ahead and create a weekly meal plan and shopping list so that you will be prepared at the end of the day and not be running through the nearest fast food line or eating out.
5/ positive self talk Our inner voice has a powerful effect on our mood. When we are critical of ourselves, our self-esteem suffers and we may become depressed. Instead, we need to ensure that our self-talk is loving, nurturing, and forgiving. If you wouldn't say it to your friend, don't say it to yourself! Research shows that when we practice positive self-talk, we retrain our brains, and feel better about ourselves. 6/ PRACTICE GRATITUDE Gratitude changes your life without actually changing anything (except your perspective). When we are burned out, stressed and overwhelmed, it is usually because we are focusing on what's not working in our lives. What we focus on GROWS! So when we focus on what IS working in our lives, we will draw more of those things into our lives. Practicing gratitude is one of the best tools for changing how we feel! True self-care is a daily habit, and a necessity for working moms. Take yourself off the back burner, put on that oxygen mask and you will be amazed at how much better you feel! Amy Tejeda, MS, MFT The Working Mom Coach theworkingmomcoach.com 407-227-5584
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Understanding the
Childhood Obesity Epidemic
By Jo Dee Baer
“Doctor, is my child overweight?” “Oh no, it is just baby fat and he’ll grow out it.” Is your son or daughter obese or overweight? Is it indeed just baby fat, and will they outgrow it? Pediatric obesity is now of epidemic proportions in the United States. Pediatric overweight and obesity now affects more than 42 percent of children, making it the most common chronic disease of childhood. Pediatric obesity is not just a cosmetic problem, it is a real health problem that can be associated with significant issues in childhood and in adulthood. Therefore, parents of overweight young children should not just ignore this issue, but should actively seek out help to determine why their child is overweight and what they can do to help rectify the situation. UNDERSTANDING OBESITY IN CHILDREN When infants are born, they have comparatively more fat; however, this is normal and appropriate. This relatively greater amount of fat provides the infant with some nutritional reserve when they are most vulnerable and adjusting to life outside the womb. This greater amount of fat decreases as the infant grows older and throughout the first several years of life. Around five years of age, children have the lowest amount of fat and have the lowest body mass index (BMI) – a relationship between weight and height. If a child is getting overweight between two and five years of age, this is not normal and it is not just ‘baby fat’. In reality, if your child is overweight or obese, you do have a cause for worry. The earlier in the child’s life that you make changes to a child’s lifestyle in regards to nutrition and physical activity, the easier it is.
4
MEASURING OBESITY IN CHILDREN The normal range of BMI for adults is 18.5-24.9. A BMI of less than 18.5 is considered underweight. A BMI between 25 and 29.9 is considered overweight while a BMI of 30 and over is considered obese. Some also define morbid obesity as a BMI greater than 40.
child. There is a BMI curve for males and a separate one for females, ages two to 18 years. The exact definition does not matter as much as knowing what the BMI percentile of the child is and if it is normal or abnormal, increasing or decreasing. For simplicity sake, we will use overweight and obese interchangeably.
For children, BMI is calculated in the same fashion as for adults, but there are no absolute numbers of BMI defining normal and overweight. Instead, you have to calculate BMI and plot it on a BMI curve and find the percentile for a
CAUSES OF CHILDHOOD OBESITY Changes in the living environment (how we live, eat and act) is the major factor that has contributed to the current problem. There have been several dietary changes that have transpired over the last 20 to 30 years which have contributed to obesity. One major factor is the frequency with which people eat out. It is now estimated that approximately 40 to 50 percent of every dollar that is spent on food is spent on food outside the home (i.e. restaurants, cafeterias, sporting events, etc.). Portion sizes have also increased. This is true for packaged foods and fast food restaurants. Also, soda sizes have significantly increased. Scientific studies have documented a 60 percent increase risk of obesity for every regular soda consumed per day. Another major factor in contributing to the pediatric obesity epidemic is the increased sedentary lifestyle of children. Children are also more sedentary outside of school, which is due to increased time spent doing sedentary activities such as watching television, playing video games or using the computer. Only 50 percent of children, 12 to 21 years of age, regularly participate in rigorous physical activity, while 25 percent of children report no physical activity. The average child spends two hours a day watching television, but 26 percent of children watch at least four hours of television per day. Childhood obesity also has adverse effects on health during childhood. The
most common consequence of childhood obesity is the psychosocial effect. It has been shown that obese adolescents have higher rates of poor self esteem, and this negative self image may carry over into adulthood. There may also be increased rates of depression in children who are overweight. HEALTH RISKS OF CHILDHOOD OBESITY There are multiple medical conditions associated with obesity in childhood. The most common include insulin resistance (the first step towards developing diabetes), hypertension, liver problems and hyperlipidemia (elevated cholesterol and/or triglyceride). While these typically do not cause many problems in childhood, some children will develop diabetes or severe liver disease, including cirrhosis. Other problems that can occur include joint problems, menstrual problems, gallbladder disease, sleep apnea and headaches. TREATING CHILDHOOD OBESITY Treatment of pediatric obesity is a family affair and needs to be directed at the family, not just the child. This is extremely important since the home environment and family support are important factors when trying to address pediatric obesity. Similarly, if there is a lot of stress in the family at that time it is not ideal to try and tackle yet another major issue. In some situations where there is significant depression or stress, it may be most appropriate for the child and the family to seek counseling to address these issues. In addition, if parents express little concern regarding their child being overweight, they are not ready to make the necessary changes. Treatment of pediatric obesity is not accomplished by just dieting. You need to address multiple aspects of the child’s and the family’s lifestyle, nutrition and physical activity patterns. TREATMENT GOALS The goals of treatment of pediatric obesity can be divided into three major areas: behavioral goals, medical goals and weight goals. The behavioral goals are to promote lifelong healthy eating and activity behaviors. Medical goals are to prevent complications of obesity in childhood and potentially adulthood, as well as improve or resolve existing complications of obesity. The weight goals are dependent on the child’s age and the presence or absence of associ-
ated co-morbidities, the simultaneous presence of two chronic conditions. Gradual weight-loss is preferable to rapid weight-loss. It is better to make gradual changes that can be maintained over time, resulting in gradual weight-loss. Ideally, you should not try to lose more than one to two pounds per week. THREE MAJOR AREAS OF TREATMENT Treatment of pediatric obesity needs to focus on three major areas: lifestyle, nutrition and physical activity. Here are tips to help: Lifestyle •E at as a family. • S low down the eating process. •H ave special family time that is physically active. • L imit eating out or getting take-out food. •P ack lunch for school instead of buying lunch. •D o not have a television in the child’s bedroom. • L imit computer time to a maximum of 1-2 hours per day. •D o not eat in front of the television. •D o not use food as a reward. Nutrition •E at healthy, well balanced meals and snacks. •P lan meals and snacks in advance. •O ffer the child a choice of healthy foods to eat. • L imit intake of calories from beverages. •E at appropriate portion size for the child’s age – use their hand – Palm, and fist for guidelines • L imit calorically dense foods (i.e. high in fat, high in sugar). • L imit treats, but do not eliminate them Physical Activity •E ncourage daily physical activity. •H ave a variety of physical activities that can be done. •B e physically active with others. • L imit sedentary activity.
MEDICATIONS AND CHILDHOOD OBESITY There are a number of medications both over-the-counter and prescription that are available for the treatment of obesity. These are not frequently used in the initial phase of treatment of pediatric obesity; however, the primary treatment modality is behavior modification and nutritional lifestyle changes. SURGERY AND TREATING CHILDHOOD OBESITY Bariatric surgery (weight-loss surgery) for adults with severe obesity is now being done with increased frequency. This surgery is safe and effective, but is to be used only for those with morbid obesity who meet specific criteria. At this time bariatric surgery should be considered investigational and should only be done in institutions with a comprehensive pediatric weight management program and by surgeons experienced with this type of surgery in children. Jo Dee Baer, Certified Health Coach and Holistic Nutritionist (ABD) jodee@healthcoachjodee.com 678-522-3757
ADHD THE HARD CHOICES PARENTS FACE
Attention Deficit Hyperactivity Disorder (ADHD) an issue that interferes with daily functioning or development is the most widely accepted nomenclature used by clinicians and researchers for the classification of mental disorders.1 What!? Can that be my child’s real diagnosis?
WHAT DO I DO NOW? For most parents a hard choice now is to be made with a child diagnosed with ADHD. Where do I begin? First of all, ADHD can be controlled and managed so don’t worry. Look at the big picture of your child’s diagnosis. Sit down with your partner and discuss short-term and long-term goals of how ADHD will affect you, your marriage, your family and your child. Unfortunately, for most parents, using healthy coping skills and taking care of themselves is thrown in the garbage. Don’t do this! You, your marriage, your family and your child need you now more than ever before. Take good care of yourself. Have “ME” time; take a bath, exercise, watch your favorite sitcom or do something you love to do on
a daily basis. Otherwise you will suffer caretaker fatigue and burn out with life’s demands.
You and your partner need to be on the same page. Sit down with him/her and discuss the ADHD goals. Do we use only medication, medication and therapy or no medication and only therapy? It is my professional recommendation that you consider both. However, you decide what is right for you and your family. If you do decide to explore medication options, I recommend talking with your pediatrician. While it is healthy to question and inquire, uniform rejection of medications for ADHD is unwarranted and unhelpful. Medication may not work for every child and some children can be successfully managed without medication. However, there are some children in whom medication is dramatically beneficial and it is my belief that it is ignorant and counterproductive to blindly and unconditionally reject this option. There may also be a possibility of natural remedies to manage your child’s ADHD symptoms. It is healthy to consider all options.
By Tammy Carvalho
Keep an open mind and explore all your options. Do not be swayed by highly opinionated people who provide unsolicited advice and profess to know what is best for your child. Understand, educate, do your own research in partnership with your child’s pediatrician - ask questions. Find out the side effects of the medication and monitor how your child is responding. Periodically discuss how your child is progressing and re-evaluate whether the medication is still helpful. Over time children may develop coping strategies and medication may not be needed indefinitely (although occasionally it might be). The individual must be looked at as body, mind and spirit. You can’t separate the mind from the body. If ADHD medication is recommended and benefits are evident, then do what’s best for your child and ignore advice from well-meaning but misguided critical relatives and friends. Societal stigma against psychotropic medication must be challenged and spoken against. The brain is a complex organ, whose functioning relies on the interactions of neurotransmitters and receptors. Just like other organs in our body, medications can and do have an effect and can sometimes be dramatically beneficial. We should embrace all the tools in our arsenal to achieve the best possible outcome. Your child’s ADHD diagnosis will affect other siblings in the family. This is where knowing your child and your other children and meeting their needs/wants must be understood. Otherwise, chaos arises! Know your values and your world view with your children. Know your parenting style and your partner's parenting style and compromise if you differ. Don’t fight or argue with your (Continued on page 20)
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Healthy Snacks for Kids (OF ANY AGE) “Snack time”! That is often the first words I hear from my kids as they run in the door from school. No doubt they are hungry after a long day; I feel the same way. It can be easy to let them grab a quick packaged snack for convenience, but soon the empty calories leave them wanting more, and I wind up with cranky, hungry kids well before dinnertime. I have learned over the years that snack time can be a great way to pack in some much-needed nutrients. Here are some of my favorite snack time ideas that you and your kids will be sure to love. Choose simple snacks that are in their whole form. Fruits, nuts, seeds and raw vegetables would be great choices. If your kids don’t like raw vegetables, pair them with homemade dips, because really, what kid doesn’t love dip? Simple fruit or vegetable dips can easily be made from plain, unsweetened Greek Yogurt. Stir in some honey and cinnamon to make a yummy fruit dip, or garlic and herbs to make a homemade ranch dip that tastes much better than the bottled kind and without all of the
kids’ smoothies and then have them guess what is inside (after they drink it). They love making silly guesses and they are always surprised to find out what’s inside. One of my kids’ favorite starter smoothies is simple. Just add 8 oz. of almond milk, 1 banana, 1 Tsp. of nut butter and a handful of ice. If you would like a little extra protein, you can add a good plant-based protein powder, chia or hemp seeds. ORGANIC AIR POPPED POPCORN. Our popcorn popper was such a good investment, and we use it all of the time. It’s easy for the kids to use, and they love to add their own toppings. Trying different oils like olive oil or avocado oil (which are great sources of healthy fats) and top it off with pink sea salt, garlic or fresh parmesan cheese.
By Jeannine Gimbel
extra ingredients and preservatives. Other healthy dips you can experiment with are hummus or guacamole. Set out a plate of fruits or veggies and dip after school. Experiment with new things. You will be surprised what your kids may try! Get your kids involved. Let kids look for healthy snack recipes and get them involved in making them. One of my daughter’s favorite things to do is look up healthy snack recipes on Pinterest. She will make a list of ingredients and I will help her make the recipe. We choose recipes with healthy whole grains and unprocessed sweeteners like honey and pure maple syrup. My kids are always excited to eat their creations, and it inspires them to create their own healthy snacks. SMOOTHIES ARE THE BEST. There is no better way to get lots of nutrition packed into something that tastes amazing. If you are just starting out, you can make mostly fruit smoothies, and as your kids get used to the taste, you can slowly add in some leafy greens or avocados. I like to make my
Healthy snacks can be quick, inexpensive and fun for your kids. Try making over snack time; you’ll be surprised to see your kids reaching for the good stuff, making better decisions for their health and yours. Jeannine Gimbel Certified Holistic Wellness Coach roots2wellnessnutrition.com
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Important Risk Factors of
Ovarian Cancer
By John G. Langdon, M.D., FACP Cancers are generally named after the organ from which they arise and all share in the basic cancer trait of cells in the body growing out of control. Once established these cancer cells may be found elsewhere in the body as a result of the process of metastasis either locally or by entering the blood stream or lymphatic channels. In addition to the out of control growth it is a shared feature of all cancers that the earlier the diagnosis and treatment the more likely there will be a cure. Ovarian cancer is one of and perhaps the most frightening of the group of cancers known as gynecologic cancers. In no small way this is in part because it is hard to diagnose in its earliest stage. There are 6 recognized reproductive organ cancers. They are cervical, ovarian, vaginal, vulvar, uterine and fallopian tube. So how prominent is the risk of ovarian cancer. For starters it is statistically the 7th most common woman’s cancer in the world though rates tend to be higher in developed countries. In the US over the past decade there have been 20,000 to 25,000 new cases every year. It is the 5th most common cancer cause of death in women. One in seventy women will develop ovarian cancer in their lifetime! The most common risk factor for ovarian cancer is advancing age. Ovarian cancer can get a head start because the symptoms of ovarian cancer may be very commonplace like bloating, change in 8
appetite, back pain, urinary changes, constipation and abdominal or pelvic pain. This is why symptoms that one might disregard at 20 or 30 should get a second look at 40 or 60 especially if they last more than 2 weeks. The ovaries are very obscure anatomically and the only way to access them directly is by a medical exam or indirectly by an imaging study. This obscurity is one reason why screening is difficult. Please remember that pap smears tell you nothing about ovarian cancer. Great for cervical cancer and infections and some other problems but no help for ovarian cancer. The value added in a pap smear is the physical exam may provide the needed information on the status of the ovaries. The Holy Grail then of managing cancer risk is early diagnosis, which requires a logical and evidenced based screening process. This results in a myriad number of guidelines from countless organizations and relentless opinions on the Internet and elsewhere as to what is the best approach to screening. Each cancer type because of the wide variation in causes and risk factors means there are many approaches to prevention through screening. The number one approach to educating yourself on cancer screening is to consult reputable sources. In a perfect world that would be your physician. Those notwithstanding, using reliable online resources such as the Center for Disease Control [cdc.gov/cancer/knowl-
edge] will better prepare you for a physician visit about cancer risk. Your local American Cancer Society office or large hospital based Cancer Centers are often good places to start as they will always have a lot of free and reliable reading material to start the education process. All of the above notwithstanding, the number one thing a woman can do to get the process started is discover and write down her family history. The family history is the simplest genetic screening test a person can do and it sets the stage for more specific investigation of your risk by your doctor. In addition you should have a detailed personal history prepared particularly regarding cancer [especially breast, uterine or colon cancer] but also some elements that seem to be related to risk like never being pregnant, never using oral contraceptives, ethnic background [eastern European Jewish], having endometriosis and post menopausal hormone replacement among others. What can your doctor add to all of the above, which you can do for yourself? Your doctor can open the door to some things that may be helpful when you appear to be at higher than average risk because of your family history or certain other elements of your personal medical history. There is a lot of information about more aggressive screening and intervention on web sites such as The CDC. [www.cdc.gov/cancer/ knowledge]. While you are there you can download the Gynecologic Cancer Symptoms Diary. This type of form that helps you organize your symptoms can be very helpful to your doctor. Your doctor may want to add a trans vaginal ultrasound to your next pelvic exam. He may want to check a biomarker known as CA-125. This test is used sparingly because it is naturally mildly elevated in 3% of postmenopausal women. None of these tests provide absolute certainty but used consistently by an experienced clinician can add a lot of comfort to the woman at higher risk. Finally genetic counseling and genetic risk assessment may be of value especially in the family with a positive history of women with cancers in their 40s or younger. This is why the family history is test number one in assessing risk. The assessment of BRCA and HNPCC should (Continued on page 13)
9
Spiritualism:
Why Does It Matter?
By Connie Feltham, CHT, CLC
The definition of spiritualism is the continuity of life. In other words, it means we truly never die. Spiritualism is a religion or belief that spirit is the only reality. It is the ability to become more aware and ultimately know that we are responsible for our creations. The Spiritualist’s main focus is on the ethereal plane (or also known as the heavens). To be a Spiritualist is to believe in Infinite Intelligence. You may call this God, Source, Higher Divine, or Universe. It is this Infinite Intelligence that allows us to communicate to those that have crossed over, passed, died, or gone home (as in the afterlife). A Christian’s main focus is on the Earth plane. Being a Christian is to believe in a Higher Power to resolve problems, which is then ceremoniously followed with a book of supportive literature and facts, such as the Bible. Basically, it is a formality in which a person or group practices their faithful beliefs based off the focal point that Jesus is the Son of God and the savior of humanity. There is also the phenomenon of being a Medium, which comes from the Latin word mediums – or to be in between. A Medium is someone that is able to communicate with loved ones on the other side. Essentially though, these spirits are not really on the other side, but actually
SUPERFOOD
right alongside. To be clearer, Mediums are in-between the two planes of Earth and the ethereal. The cycle of life starts when we make a decision to come down and play on the Earth’s plane. We all begin as one then separate as a unique individual spirit or energy. Through a means of transportation as in our Mother’s womb. It is there that we develop our body. In order to stay and play on this planet we need a physical body so that others can see us. Once delivered we start the next stage of life which is to experience our journey fulfilling our mission or life’s purpose. Completing our mission, we then choose to release our body making our transition from which we return home. WHAT BENEFITS DO I RECEIVE? Imagine being able to tap (pray or meditate) into a Higher Intelligence and receive an answer as if you got called on the telephone. Imagine being able to close your eyes and “feel” the correct answer for a circumstance or situation. Imagine being scared to death of speaking and you tap into your Higher Source or Divine to ask for this fear to be gone. This is called getting a download. No, it is not something off the computer or Internet. In less esoteric terms, it is you receiving a message from your Spiritual Guides. It is as if you are becoming one with Source.
Protein Smoothie By Emily Parsons, Nutrition Coach SPECTRUM, Inc.
10
• ½ frozen banana • ½ cup frozen blueberries • 1 large handful spinach • 1 tablespoon ground flax seed • 1 teaspoon cinnamon • 1 tablespoon unsweetened shredded coconut • 1 scoop protein powder or ½ cup vanilla Greek yogurt
We are all here to learn and grow, and being aware is more than a formality in which you have practiced growing up. It is the ability to communicate with loved ones that have experienced their journey on Earth. This matters because YOU have the ability to make a change and have choices. You have the ability to believe and have the faith that you are never alone. That you can communicate with the spirits and energies that will lead you to making confident decisions and developing your life without judgment or criticism. I would say learning about spiritualism would only be an asset to our spiritual growth. Personally, becoming aware of spirit influence and presence has significantly increased my skills and abilities in every aspect of life. THREE STEPS TO HELP YOU INCORPORATE SPIRITUALISM First Step, Keep an open mind. “As a man thinketh in his heart, so is he”. In other words your thoughts today become your actions tomorrow. Second Step, Learn the mastery of self. Realizing that nobody is perfect and to give permission, to forgive, to allow any and all to be released or embraced that serves your highest potential in life. Self comes first but you have to acknowledge self. Third Step, and my favorite is to Learn the power of meditation/ prayer. Want a better life? Practice these 3 simple steps each and every day and watch the transformation begin in your life and those around you. Has Anyone told You How AWESOME YOU are Today! Connie Feltham, CHT, CLC www.tricentertherapy.com 407-694-7667
Simply place everything in the blender and blend until smooth. This combo of ingredients with keep you satisfied for hours, while supplying plenty of vitamins and minerals. Perfect for a quick breakfast or post-workout snack
STRESS MANAGEMENT & FITNESS By Marie Tortora DOES STRESS SEEM TO AFFECT YOU ON A DAILY BASIS?
remove the underlying issues that may cause us stress.
Are there things in your life that put you on edge? Most people deal with stress daily without realizing it. According to the ADAA (Anxiety and Depression Association of America), stress affects 7 out of every 10 Americans each day and can have a huge impact on our lives.1 Stress can negatively affect us in many aspects of our lives including our relationships with others.2 Stress may also make it harder to get restful sleep or focus on a task, and even lead to depression when left unchecked.
Additionally, regular exercise can keep our bodies healthy in so many ways. Exercise alone has the power to increase brain function, reduce blood pressure, improve cholesterol levels, lower blood sugar, reduce our risk of diabetes, heart disease, some cancers and even fractures.3
Solutions to everyday stress are relatively straightforward. Health care professionals frequently recommend adding a regular exercise program into our daily routines to help reduce and manage stress. As little as 5 minutes a day of regular exercise can even help with stress management.
Both physically demanding aerobic exercise, such as a dance class like Zumba, as well as more meditative or stretch based fitness programs, like Yoga or Tai Chi, can help us daily with lowering stress. Here are some additional simple strategies to reduce stress in just 5 minutes a day:
Incredible? Can something as simple a fitness program really lower stress levels for most people? Yes. All exercise routines, even those as basic as walking, or running, reduce our levels of cortisol and adrenaline (both hormones our bodies produce that can increase feelings of stress). The key is to find a regular fitness routine that we enjoy enough to want to continue and therefore keep our bodies moving.
MEDITATE Select a quiet place to sit and bring awareness to your breathing and close your eyes. By focusing on your breath and slowing things down, our bodies automatically will start to reduce physical stressors. Blood pressure will lower and our heart rates will normalize. Even as you read these words, take one minute to consciously breathe in and out, starting to deepen your breath, slowing down your breathing, and becoming aware of your surroundings. Some people call this “being in the moment” and taking the time to become aware of our bodies and our feelings.
Exercise increases the levels of endorphins or “feel-good” chemicals in the brain helping to combat the depression, anxiety and other feelings associated with stress. Through regular exercise, we can become more aware of our bodies and start to notice the stressors in our lives, and perhaps adjust our lives to
WALK Find a place to take a brief walk outside if possible. By moving outdoors, your mind will automatically be distracted by your present surroundings, allowing you to take your energy and focus away from what may be stressing you at least temporarily. Try to walk in an area with
natural sounds and sights if possible. Parks are good places to walk because the green environment helps you to relax and feel your body’s natural rhythm. Look around as you walk and find new sights to enjoy and appreciate. More challenging workouts, such as lifting weights or interval training, can further help decrease stress. Strenuous workouts require both body and mind to focus on the physical stress that the body is feeling in the moment. Completing this type of chosen physical exercise creates in us a sense of self-discipline, leaving us with a feeling of satisfaction and achievement. An intense workout may leave us temporarily exhausted but helps us feel rejuvenated as we go about our day. Because we have reached our goals in one area of our physical lives, we can more readily tackle our everyday tasks, helping to promote self-efficacy and confidence. Achieving physical fitness goals can also help us with our ability to take on other challenges in life. We can help create needed networks though people we meet in the fitness community. Or, we maybe gain some much-needed alone time if we focus on more solitary exercise programs. Becoming physically fit can also promote our thinking processes, including our creativity. Aerobic exercise programs can distract us from our worries or problems so that we are able to come up with solutions to problems as well as new ideas that we might never have thought of otherwise. The key to making a successful change in almost anything we try is to start small. Recognize that change might (Continued on page 13) 11
Love Your
HEART at All Ages
By Cheree Albert MSN, ARNP, CPNP, CHC As we strive to understand how to have a healthier heart at all ages, let’s visit the statistics for 2017 recently reported by the American Heart Association (AHA) and the American Stroke Foundation. Did you know that cardiovascular disease accounts for 1 of every 3 deaths in the United States? This is more than all forms of cancer and Chronic Lower Respiratory Disease combined. Simply stated, this represents an average of 1 death every 40 seconds. The great news is that we can modify the risk of cardiovascular disease for ourselves, our families and our community. The AHA tracks seven key health factors and behaviors that are known to increase your risk for heart disease and stroke called “Life’s Simple 7”. Use this checklist and identify one simple change that you will start today.
3 MANAGE BLOOD PRESSURE – High blood pressure affects 1 in 3 adults over 20 and is a major risk factor for heart disease and stroke. It is called the “silent killer” and nearly half of people with high blood pressure do not have it under control. When your blood pressure stays in a healthy range you reduce strain on your heart, arteries and kidneys which keeps you healthier longer. Know your numbers. Avoid processed foods that are a large source of sodium in the diet. Aim for the current daily recommendation (for healthy individuals) for sodium intake of 1500 mg – 2300 mg (1 teaspoon).
12
3CONTROL
CHOLESTEROL – High cholesterol contributes to plaque, which can clog arteries (atherosclerosis) and lead to heart disease and stroke. Atherosclerosis can begin in childhood, as early as ages 10-12 and has been reported in children even younger. Controlling cholesterol gives vessels the best chance to remain free of blockage. Remember high cholesterol does not produce symptoms until significant damage is done.
3REDUCE
BLOOD SUGAR – An estimated 23.4 million people have diabetes and an even greater number, nearly 81.6 million people, have prediabetes and are not aware they have it. Our bodies need an adequate amount of glucose (blood sugar) to fuel our body. Over time though, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. Follow your HbA1c levels with your health care provider.
3 GET ACTIVE – Daily physical activity, a minimum of 30 minutes most days of the week, is important for your physical and mental health. It will positively impact your sleep and stress levels. Living an active life is the gift that keeps on giving yet for many of us is a real challenge to do on a regular basis. Did you know that if you do not move within 5 seconds from the moment you have an intention to do something your brain will kill the idea? This is the “5 Second Rule”, rooted in neurocognitive science. How do you apply this rule to exercise or any other simple change you want to
make? When you have the intention to exercise for example, simply say (aloud if you are able) 5-4-3-2-1-GO! Try it on something you are wanting/needing to do and have been delaying. It is a simple but powerful tool.
3EAT
BETTER – The link between whole food nutrition and lowering your risk of disease is very real. The research is compelling for a diet rich in fruits and vegetables to minimize your risk of illness and disease. There are a variety of creative and effective ways for even the most “discerning diners” of all ages to help integrate more whole food into the daily diet.
3LOSE
WEIGHT – Shedding extra fat and unnecessary pounds reduces the stress on your heart, lungs, blood vessels, and bones. Progress in this area will support progress in the other “Life’s Simple 7”.
3STOP
SMOKING – Smokers are at higher risk for heart disease. Get help to position yourself for success. As your lungs heal you will feel better overall and your heart will thank you. The AHA will use “Life’s Simple 7” to track progress toward their 2020 Impact Goal: to improve the cardiovascular health of all Americans by 20% and reduce deaths from cardiovascular disease and stroke by 20% by the year 2020. What will you do to have a healthier heart today? 5-4-3-2-1-GO!!! Cheree Albert MSN, ARNP, CPNP, CHC cheree@integrityhealthsource.com 407-902-8945
(Continued from page 8) only be undertaken in a genetic counseling setting. Do not expect the plethora of direct to consumer genetic tests being promoted to provide any direct help in this area. The only thing I think that would be of interest is if a person discovered an unknown Eastern European Jewish component to their family of origin.
(Continued from page 11) be needed in your life to better handle stress in a way that will benefit you directly. Possibly sometime today, take just 5 minutes for you. Do something different such as stopping to breathe deeply or take a walk. Become aware of how you feel as you prioritize time for yourself, and then continue to make positive changes in your life, step by step. Marie Tortora, Owner METFitness 407-883-9460
References 1.Anxiety and Depression Association of American https://www.adaa.org Physical activity reduces stress; 2010-2016 2. Anderson E and Shivakumar G (2013) Effects of exercise and physical activity on anxiety. Front. Psychiatry 4:27. doi: 10.3389/ fpsyt.2013.00027 Received: 11 April 2013; Accepted: 11 April 2013; Published online: 23 April 2013. 3. Booth, F. W., Roberts, C. K. and Laye, M. J. 2012. Lack of Exercise Is a Major Cause of Chronic Diseases. Comprehensive Physiology. 2:1143–1211.
It is possible that diligence in pursuing these risk factors could lead to a discussion with a specialist and a decision affecting surgical prophylaxis. The treatment of ovarian cancer has made great strides in the past decade and you should seek treatment at a facility that specializes in this cancer management. John G. Langdon, M.D., FACP Chief Medical Strategist New Wave Biosciences Governor American College of Physicians, Fl. Chapter
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THE IMMEDIATE BENEFITS OF
Essential Oils By Natalie Jurado When you inhale an essential oil’s scent, ingest them or apply them to your skin, you’re putting them into your body. They get absorbed through the membranes in your nose, your intestinal lining and/or the pores of your skin. They then travel into the bloodstream and get processed by filtering organs such as the kidneys and liver. For this reason, it is vital that you take extreme caution when using essential oils. Ideally, if your oil is truly pure and you are using it safely, you’re getting access to amazing therapeutic compounds which can greatly benefit your health. Unfortunately, many people use oils without ever seeing purity reports such as certificates of analysis. This means they are using potentially toxic or adulterated oils. Even worse, countless people are using essential oils incorrectly which can be incredibly dangerous causing chemical burns, skin sensitivity, breathing problems and stomach ailments. But don’t lose hope! Not only are there great essential oil companies on the market, but there are easy steps you can take to ensure you are using those oils safely. First things first: how do you know you are using a pure and unadulterated oil? Don’t let marketing tactics fool you: just because on oil is labeled as “pure” or “therapeutic grade” does not mean that it is safe and contaminant-free. Unfortunately, there is no governing agency that provides quality standards for the authentication of essential oils. That being said, there are ways to determine if you’re getting the purest available oil; one of which is to simply ask for proof. Your oil supplier should be able to provide you with a certificate of analysis (or GC/MS report) showing you that the oil has been tested for purity and the results of their testing. Your 14
tle last longer and gives you more bang for your buck. When diluting, a good rule of thumb is to use 1 to 3 drops of essential oil per teaspoon of carrier oil. When diffusing essential oils, take great care around children. Always diffuse in a well ventilated room and when children are present, use less essential oils. Believe it or not, some oils can cause respiratory distress in children. Oils such as eucalyptus, rosemary and peppermint contain high levels of 1,8 cineole which may slow down breathing in young children.
supplier should also be able to provide you with lot numbers, date of bottling, origin of the oil and the plant’s botanical name. If your supplier does not track this information and willingly provide it, then you may need to find a more transparent essential oil company. Once you get your hands on a great bottle of oil, take caution, because they are extremely potent. It takes as much as 10,000 roses to make one 5 mL bottle of rose essential oil (a bottle about the size of your thumb)! However, if you follow these simple rules, you’ll be well prepared to reap all the amazing benefits of essential oils. First, always dilute essential oils before using them topically so that you avoid any sensitivity that oils may cause. Feel free to dilute in any carrier oil that you enjoy such as coconut, grapeseed or even olive oil. Essential oils are highly volatile, meaning that they evaporate quickly so diluting them makes essential oils stay on your skin longer providing long lasting therapeutic benefits. Additionally, diluting essential oils means you only have to use a little bit which makes your oil bot-
Lastly, ingesting essential oils is a hot topic in the aromatherapy world. If you ask 12 different people if essential oils are safe to eat, you’ll likely get 12 different answers. The safest answer however, is to only ingest if directed by a qualified medical practitioner or naturopath. Essential oils can interfere with medications and can exacerbate certain medical conditions. Furthermore, many oils are naturally antibacterial and studies suggest some oils can break down healthy gut bacteria causing an imbalance in the digestive system. Why risk ingesting if simply inhaling essential oils can provide amazing benefits? Essential oils are a wonderful and inexpensive way to promote healing, emotional balance and well-being without toxic side effects. Just like any potent substance, it is incredibly important to handle with care and implement safety and caution when using essential oils. Natalie Jurado Owner, Nu Natural 103 E. Church Ave, Longwood, FL www.nunaturalbeauty.com facebook.com/nunaturalbeauty
Anxiety
taming the
BEAST By Amanda K. Smith, MA, LMHC, PA That's right, when it comes to anxiety it is best to tame or even cage the beast not necessarily get rid of it. You may feel this pressure to rid yourself completely of worry or fear and the minute you feel it come up begin to criticize yourself. "I can't believe I am still worried about this” or “what is wrong with me" are some common statements heard from clients. Fear is there at times to protect us when a situation may be unsafe. In that regard, it can be a very helpful emotion. It’s when fear works overtime, keeping you from doing the things you want to do in your daily life, that it can affect you negatively. In these situations, you can practice using specific tools to get the anxiety under control. The first step to building the emotional toolbox is gaining awareness of when you are feeling anxious. This may sound like a no-brainer, however, our bodies can become immune to a certain level
of anxiety. This is especially true if you is because you are automatically changare anxious or stressed on a daily basis. ing the thought pattern from “I can’t The best way to become more aware is do this” to “I did do it and I am ok”. You to check in with yourself several times a are then able to build your confidence day and ask yourself by having completTHE “WHAT IF?” GAME where in my body ed the task or goal. do I feel tension. We Client: “What if I get into Each of us may need often hold anxiety another car accident?” to manage our anxin our head, neck, ieties in different Therapist: “Ok, what if that shoulders, chest, ways. Whether it happens, then what?” back and stomach. is learning relaxYou can practice This pattern continues until the ation techniques, such things as deep client and therapist identify the challenging your breathing, visual- core fear, which leads to devising anxiety producing ization techniques a plan to deal with it. thoughts or behavor yoga to reduce ing in the ways you the tension in your body. want even while feeling the anxiety, it The next step is to identify the thought is extremely important to practice the or thoughts that are leading to the techniques that work for you. If you feeling of anxiety. Once you identify make this commitment to yourself, the thought(s) then you can start to you will be putting the anxiety beast in transform them to healthier and more its cage. productive statements. Let's use the Amanda K. Smith thought "I will not be able to finish all Licensed Mental Health Counselor of my work on time". This way of think- Registered Play Therapist ing can leave you in a holding pattern 407-625-5314 and keep you from getting started. A counseling4healthyliving@gmail.com more productive thought would be "I will do my best to get everything done". This thought will open the door to identifying your next step like making a checklist to accomplish your goals. Many of the thoughts that lead to anxiety can be categorized as "playing the what if game”. This occurs anytime you have worries about the future. Clients are told that they can play the "what if game" but they must play it to the end.The conversation sounds something like this: Client “What if I get into another car accident?” Therapist “ok, what if that happens, then what?” This pattern continues until the client and therapist identify the core fear, which leads to devising a plan to deal with it. Oftentimes, the core fear becomes like the monster in the closest. Meaning, as soon as we shine the light on it, it isn't as scary as our mind has made it. Another way of taming the anxiety is to focus on the behavior. Moreover, you can feel the anxiety and do the activity anyway. The example of riding a roller-coaster can be used to demonstrate. Think about the first time you stood in that line watching the ups and downs of the track, how did you feel? Like most, you probably felt some level of anxiety and yet you rode it anyway. How did you feel after completing this feat? The reason this technique works 15
SO, WHAT IS FLOATATION THERAPY ANYWAY?
FLOATATION THERAPY
This easy to do brain/body hack is considered by many to be one of the healthiest things you can do for your mind and your body simultaneously that requires no drugs, or physical workouts, but still has profound positive effects.
Floatation therapy has actually been around Healthy practice since the 1950’s. A US Neurophysiologist for both your named John Lilly mind and body experimented with sensory deprivation to study the effects of sensory stimuli on our brains. Lilly estimated that gravity, light, sound and touch are responsible for nearly 90% of the workload in our brains. The theory was that once external sensory input was eliminated then the brain would immediately ‘go to sleep’. What was discovered was that once you minimize this external stimulus, the brain no longer is made to deal with ‘interference’ and can really relax. Since these experimental beginnings, floatation therapy has been developed and refined into a meditative treatment with great mental and physical benefits. Formerly referred to as ‘sensory deprivation’ but now simply called ‘floating’, it is a therapy designed to minimize external stimuli to our brains while our bodies are immersed in an environment of extreme relaxation. Sort of like a vacation away from everything without having the expense of flying to Aruba. It’s not surprising that float centers are popping up everywhere in the US. In just the last three years over 300 have opened coast to coast.
By Mark Bowers
16
The devices used for float therapy are commonly called ‘float tanks’ but may be in the form of a ‘pod’, ‘pool’ or ‘cabin’; all work in essentially the same way. These tanks are filled with approx-
imately 10-12 inches of a solution made up of 1,000 pounds or more of Epsom Salt and filtered water. The Epsom salt (Magnesium Sulfate) creates such density in the water that the person effortlessly floats on top of the water like a cork in the ocean. The water is heated to external skin temperature only, so after a few minutes of floating on the surface, your skin no longer ‘feels’ the water. Once the float begins, you’re in an environment of complete darkness with no sound. Most people try floating for the first time for the significant physical benefits. Floatation can be used to successfully treat back and muscle pain, as well as migraines and fibromyalgia. Floating creates a perfect environment to promote bodily healing; the zero gravity allows muscles and joints to relax and spread, and the Epsom salt provides high levels of Magnesium, a vital nutrient that most of us are deficient in. Athletes swear by the shorter recovery times that floating provides. In fact, many top sports teams in the US utilize floatation therapy as a part of their training, including The New England Patriots, Chicago Cubs and The Golden State Warriors, as well as top Olympic athletes like Michael Phelps and gymnast Aly Raisman. As your body relaxes, so does your mind. Without the normal sensory input of your daily life, you begin to slip into what is called ‘theta brain wave’ state. This is very much like that state of mind you are in when you first wake up in the morning after a deep sleep; somewhere between wake and sleep, where consciousness and dreams begin merging into one. Many different things can happen in this altered state of consciousness. Profound relaxation and stress release are commonly reported outcomes. Dramatic reduction of anxiety is an almost universally reported result. Floaters often describe a ‘post float glow’, where colors are seemingly sharper and more vivid, objects take on a new, brighter hue and sound is crisp and clear. Formal research concerning floating also reports real benefits. A study from Karlstad University in Sweden printed last year in the BMC Complementary and Alternative Medicine found that floatation therapy provided significant beneficial effects for sleep difficulties, emotional regulation, depression and
General Anxiety Disorder. Not only that, but almost all the improved outcomes from the study were maintained after 6 months with no negative effects. The Laureate Institute for Brain Research in Tulsa, Oklahoma has found, in preliminary studies, that floatation therapy affects the amygdala, which is the part of the brain in charge of emotion, survival instincts, memory and fear. This might be why some people report discovering memories that they didn’t know they had prior to the floating experience. The director of the float clinic and research center, Dr. Feinstein, uses advanced imaging to discover that floating reduces connectivity in brain regions that would otherwise seem to hyperconnect in states of depression and anxiety. This is a significant breakthrough in floatation research, as these results have proved to be lasting and may be more effective than anxiety medication for many patients. Even the Federal Government has started seriously studying the effects of floatation therapy. The Department of Defense has recently commissioned a
Relaxes muscles & calms the nervous system Magnesium increases organ/muscle functions Restricts the external noise and distraction Encourages deeper meditation Improves sleep quality
study on the effects of floatation therapy on PTSD as traumatic memories travel a specific pathway that reoccur in times of stress. It’s believed that floating can re-map those memories to use different pathways relieving the trauma. The Air Force Research Laboratory teamed with The Ohio State University and is currently studying the impact of floatation on stress and recovery of Special Operation Forces.
float experience. These extra amenities help ease the transition back into the chaotic world the floater has just spent 60 minutes escaping. Modern tanks have advanced filtration, ensuring an ultraclean environment, with many having lights on the inside, intercoms and MP3 hookups for the ‘advanced’ floater who wants to include hypnotherapy, meditation tracks or perhaps audio study materials for the big upcoming exam.
Floatation therapy is just as beneficial for the average person, who can seek the experience in modern float centers that are becoming increasingly more prevalent across the world. Most of these centers offer multiple tanks, one per each private room, which are also equipped with a shower. The floater begins the process with a shower before climbing into the tank in the buff. Floating naked prevents bringing in bacteria that may be on a bathing suit as and it gives the floater a more ‘sensory free’ experience. Towels and earplugs are provided. Many float centers also offer herbal teas and refreshments and a ‘recovery room’ to relax in after your
Because of modern technology, we, without realizing it, have come to accept an almost constant state of sensory overload. We’ve allowed a new normal of ‘being perpetually connected to our devices’ to wreak harmful impacts on our minds and bodies. Floatation therapy just may be the drug free antidote we need. If you want to try this unique experience, go to floatationlocations.com. You might be surprised to find you have a float center in your neighborhood! Mark Bowers East Coast Floats – Orlando www.eastcoastfloats.com
Finding your
FIT
at the local run shop
By Eric Bartos
YOU DESERVE THE PERFECT PAIR OF SHOES
relief, they can help reduce or prevent injuries and pain.
Finding the right shoe fit is a very individual situation as it relates to our own experiences, goals and environment. There are 3 main reasons most people shop at specialty running retail stores which we refer to as the customer pyramid profile: Comfort, pain relief and or performance. Years ago it may have been for just performance, but as the fitness industry grew, these specialty stores were at the forefront of providing products and an experience that could not be found anywhere else.
The goal in fitting is not trying to fix individuals form, but allow the feet to
Fitting for footwear is and should be done by analyzing shape of foot and marrying that to the needs and goals of the customer. Whether you are a runner, walker, cross trainer or athlete looking for relief from pain for your everyday footwear, running shoes are the go to products for this customer pyramid profile. Being fit for your shoes is critical to achieving success. No pair of feet are alike and thus no one pair of running shoes are going to be the answer to all of these unique feet. When selecting a footwear type, first your needs should be identified. Once your needs are determined, suggestions are made based on evaluation and forecasting during the fit experience. Comfort is ultimately the key component for the perfect fit scenario and is considered the main goal of the fitting. If shoes are selected for all the right reasons and based on shape, training or 18
improving posture and balance, relief from pain such as Plantar Fasciitis and increasing your own natural shock absorption mechanism. As we age sometimes the soft tissue under foot migrates and needs some help. By wearing insoles not only in your running footwear, but in everyday footwear, your chances of pain relief and complete comfort increases. If you are experiencing challenges in finding the right fit for comfort, pain relief or performance enhancement for your sport of choice, visit to your local specialty running retail store. Finding the right solutions takes a bit of time so make sure to spend a minimum of 30 minutes for a great experience. It’s very rare these days to find a store with as much knowledge and genuine interest in finding solutions for the customer as a specialty running store.
move more naturally with the body. The object is to match the body’s natural movement patterns with the shoes selected. Footwear is not always the final solution. Sometimes the only way to achieve a proper fit is by adding an over the counter shoe insert along with the comfort of the shoe. Shoe inserts offer many benefits to a great fit experience such as
Most customers like to engage with an owner, in a specialty running store, more times than not the owner is involved in some form of the experience. That connection makes them part of who they are and not simply what they do. The presence of the owner to say thank you, deliver words of encouragement, high fives and hugs is a huge part of the experience in being fit. No other retailer delivers that. Eric Bartos, co-owner of Fleet Feet Sports Orlando with 2 locations in Altamonte Springs and Orlando SODO District. Fleetfeetorlando.com
A Sea of Estrogen Navigating The Waters By Tammy Bennett, DOM I remember a patient of mine a few years back saying, “my Daughter looks so mature at thirteen, I looked like a boy until I was seventeen and didn’t fill out a bra until I was eighteen!” This is not uncommon to hear as of late. Young by drops in our primary hormones. Combined with hormonal disruptors in our food, water and body care products, we are set up for major problems. Suzanne Somers in her ground breaking book called, “I’m Too Young For This,” talks in great detail about the topic of women’s wellness and getting balanced hormones. More specifically, she speaks
women get their menstrual cycles earlier and earlier and can develop full sized breasts by the time they are twelve. This is mostly due to the fact that we are swimming in a sea of estrogen. Those estrogens come from hormones in our foods, the plastic containers from which we eat and even our skin and body care products contain hormone disruptors. As we move from adolescence into adulthood the normal maturity process consists of changes in the hormones. All of us should have proper balances of all of the sex hormones including estrogen, progesterone and testosterone. Both men and women have all three hormones in the body. Although hormone disruption can occur at any age, it is most common in middle aged men and women. In women this is called Menopause and with men it is called Andropause. Both of these are caused
same is true of thyroid, cortisol and all our hormones. Yet, conventional physicians routinely prescribe estrogen or other sex hormones without ever testing for hormone deficiency. Conventional medicine assumes that women after menopause are estrogen-deficient. This assumption is false. The literature on hormone levels before and after menopause, and all authorities agreed that over two-thirds (66 percent) of women up to age 80 continue to make all the estrogen they need. Since then, the evidence has become stronger. Even with ovaries removed, women make estrogen, primarily by an aromatase enzyme in body fat and breasts that converts an adrenal hormone, androstenedione, into estrone. Women with plenty of
to us about Bio Identical Hormones which are formulas made by a special kind of pharmacy made from natural ingredients like soy and the wild yam. Below are some basic rules to Bio Identical Hormone Therapy. RULE 1: Give hormones only to those who are truly deficient in them. The first rule is common sense. We don't give insulin to someone unless we have good evidence that they need it. The
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Let us help you mend your broken wing.
At Let’s Talk Counseling, we simply do that. You do the talking, we do the listening, to help you to overcome, heal, cope and manage your life for a healthier you.
(Continued from page 6) partner in front of your child. The child will see your inconsistencies as parents and manipulate/control those inconsistencies to his/her advantage. Set boundaries with your child: “No you may not play with Joey because mommy and daddy do not like your behavior when you play, but if you and Joey don’t throw things at each other and play nicely with your cars you may play together”. Establish a routine with your child. For example: from 3 to 5 pm when you get home from school your child has a snack, plays outside for a half hour and then comes in to do homework. Eat healthy; keep your child away from sugar, caffeine and processed foods. Unhealthy nutritional intake will only exacerbate your child’s ADHD symptoms. Make sure your child gets enough sleep so that he / she wakes up in the morning feeling refreshed. Spend quality time with your child alone. Let your child run, ride bikes, play outside with other children their age and get to know your neighbors. Limit video games and social media. Let there be a wind down ritual before bedtime with a bedtime story or prayer. In addition to your child with ADHD, make sure you spend quality time with your other children. Everyone as a family must spend quality time together. 20
IS ADHD A LIFELONG DIAGNOSIS FOR MY CHILD? It is for some children, but not for others. A good clinician will make an accurate diagnosis. Maintain a healthy questioning attitude; don’t blindly accept what you are told by clinicians. Do your own homework and be your child’s advocate. Research has shown that there are a number of children misdiagnosed with ADHD who actually have memories from a traumatic experience.2 What do I do if it actually may be trauma and not ADHD? Talk to your pediatrician or the person who gave your child the diagnosis and then find a good therapist who can help you and your child.
Therapy/counseling modalities are offered to each individual from bio, psycho, social and spiritual approach. This eclectic holistic approach to treatment will help you to become the greatest and have the most potential hope to heal and to become the best you can become for a healthier you! TALK THERAPY EMDR THERAPY
(Eye Movement Desensitization and Reprocessing)
ANIMAL THERAPY GARDEN THERAPY
In conclusion, take good care of your, and your child’s, body, mind and spirit. Seek support from family, friends, and other people going through the same thing. Remember there is nothing new under the sun; you and your child can overcome and manage this! Tammy Carvalho Everyone's Counseling Center tammyc@eccflorida.org • 321-701-3064 letstalkcounseling.org REFERENCES 1. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: Author. 2. Ruiz, R. (2014). How Childhood Trauma could be mistaken for ADHD. Retrieved from http:// www.theatlantic.com
Tammy Carvalho 321-701-3064 letstalkcounseling.org
(Continued from page 1)
Therapeutic Massage & Bodywork
Other types of massage therapy include hot stone massage, sports massage, prenatal massage and reflexology. Your therapist can help determine what type of massage is best for you.
Aromatherapy
With that said, massage therapy can also be contraindicated for certain health conditions. For example, people experiencing heart failure, bleeding disorders, blood clots and kidney failure should not receive a massage. Your therapist should have you fill out a health intake form when you come for your first treatment, and should ask if there are any health changes with subsequent visits to ensure there are no contraindications for massage. You may also need permission/input from your health care provider in certain circumstances when receiving a massage. Finally, your massage therapist should be licensed and insured. You can check with your state to ensure your therapist is licensed and has no outstanding negative issues. They should also have their license prominently displayed, with their photo. There are many benefits to massage therapy, and therefore massage should be considered an integral part of your healthcare regimen, not just a luxury. Considering the cost of healthcare and doctor visits, it can be an excellent addition to preventative and alternative treatments. It can also be an essential part of employee wellness programs when chair massage is offered in the workplace. Denise Porter, LMT, Esthetician Sol, A Wellness Company 313-304-2570 • dporter@solwellco.com 2180 N. Park Avenue • Suite 230 • Winter Park, FL
Corporate On-Site Chair Massage Having been in the massage and day spa industry for over 20 years, I have practiced holistically, using only organic, therapeutic grade massage oils, essential oils and skin care therapies. As a certified aromatherapist, I create custom organic essential oils blends and aromatherapy products. My massage space is a sanctuary and a sacred space for people to relax, refresh and rejuvenate. I also bring wellness to the workplace, with on-site chair massage, enhancing workplace wellness programs, employee and client appreciation days and corporate events. By Appointment Only Denise Porter, LMT, Esthetician Sol, A Wellness Company 2180 N Park Avenue, Suite 230 313-304-2570 dporter@solwellco.com
(Continued from page 19) body fat may make more estrogen after menopause than skinny women make before menopause. RULE 2: Use Bio identical Hormones rather than synthetic hormones. The second rule is also just common sense, to achieve good results, one must use substances that are similar to our own natural hormones. Synthetic hormone molecules and molecules from different species (e.g. Premarin, which is from horses) differ in molecular configuration from endogenous (made in the body) hormones. From studies of petrochemical xenohormones, we learn that substitute synthetic hormones differ in their activity at the receptor level. In some cases, they will activate the receptor in a manner similar to the natural hormone, but in other cases the synthetic hormone will have no effect or will block the receptor completely. Thus, hormones that are not Bio Identical do not provide the same total physiologic activity as the hormones they are intended to replace, and all will provoke undesirable side effects
not found with the human hormone. Human insulin, for example, is preferable to pig insulin. Sex hormones identical to human (Bio Identical) hormones have been available for over 50 years. OTHER FACTORS Hormone imbalance is not the only cause of some cancer, strokes, and heart attacks. Other risk factors of importance include the following: • Poor diet (excess sugar and refined starches, trans fatty acids, lack of needed nutrients such as omega-3 fats, full range of essential amino acids, vitamins, minerals, etc.); • Environmental xenoestrogens and hormones not removed by water treatment. (Be sure that your home water filter will remove hormones.); • Insulin resistance; • Stress; and • Lifestyle problems such as excess light at night (poor sleep, melatonin deficiency), alcohol, cadmium (cigarette smoking), and birth control pills during early teens.
Men share these risks equally with women. Hormone imbalance and exposure to these risk factors in men leads to earlier heart attacks, lower sperm counts and higher prostate cancer risk. Bio Identical Hormone Replacement Therapy has been used for many years to successfully recover the vitality once dismissed as, “just getting old.” The trick is to make sure that you have a clear picture of your current hormone status and that advanced testing and screening is conducted to identify what specific problems you have related to your own hormones. Make sure that you are diligent with getting your testing done regularly as your body changes in order to keep up with what your individual needs are and work with a practitioner that really understands your specific situation and needs. Tammy Bennett, DOM Suma Wellness (407) 265-1888 www.sumawellness.com
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Workday Habits for OPTIMAL
Y G R ENE
There is a lot to be said about the old proverb “you are what you eat”. If you eat nutrient-dense foods that provide sustainable and nutritious energy to your body, you will feel vibrant and energetic; just the opposite rings true too: eating food that is processed and void of nutrients will leave you feeling empty and void of the nourishment you need to function optimally. What you decide to eat or drink and the habits you create can significantly impact your day by positively or negatively affecting how you feel and function. SYMPTOMS OF INADEQUATE NUTRIENT INTAKE: • Fatigue and overall low energy • Irritability • Headaches • Poor performance • Low immunity • Inflammation and inflammatory related conditions • Poor memory • Weight gain • Development of chronic or debilitating diseases It may seem like the workweek makes it too difficult to think about what you are eating during the day. When you’re juggling schedules, getting household chores accomplished, trying to start exercising or making dinner, it can be daunting to think about finding the time to prepare lunches and snacks for work, but it can make a huge impact on your day. It’s about creating positive and healthy habits that will help you fuel your body so it can run at its best. Excellence is habit, so start creating positive habits today! 22
ODUCTIVITY R P d an By Dr. Julia Gullotti, PhD
WORKDAY HABITS FOR OPTIMAL ENERGY AND PRODUCTIVITY: • Eat a healthy breakfast: Start your day with a healthy breakfast to ensure you have optimal energy throughout the morning. • Stay hydrated: Aim for eight 8 oz of water per day to stay hydrated. Drinking water can increase your body’s detoxification process and give you a boost of energy and stamina. • Limit caffeine: While studies show that coffee may have positive health benefits associated with moderate use, too much caffeine has revealed negative effects like an increase in blood pressure, LDL cholesterol and insomnia. • Snack often: Bring healthy snacks such as fruit, vegetables, dried fruit and nuts to enjoy throughout the day. • Eat a healthy lunch: Make your lunch to avoid going out and sabotaging your goals. If you do find yourself having to go out for lunch, follow these simple guidelines:
• Look at the menu before you go • Order a salad •B ox up half of your lunch right away • Share or split your meal • Order off of the appetizer menu •D rink only water or unsweetened herbal teas • Don’t overeat • Get a good night’s sleep: Establish good sleeping habits by going to bed at the same time every night. • Exercise: Exercise will help increase energy, support weight loss and keep the heart healthy.
• Think Positively: Positivity is a gateway to health. Think good thoughts! NUTRIENTS FOR OPTIMAL ENERGY AND PRODUCTIVITY: Obtaining adequate nutrient intake is essential for every bodily function. Supplements can be a great way to support your overall health and wellbeing by providing your body with the nutrients it needs to function optimally. Here are some healthful supplements that may help you be more productive, have more energy and achieve proper nutrition: OMEGA-3 fatty acids have been shown in studies to support brain health, enhance concentration, improve motor and cognitive function and help counteract age related degenerative changes in the brain. Omega-3 fatty acids have also been shown to reduce overall inflammation in the body, decrease pain and discomfort and significantly improve joint performance, flexibility and range of motion. All this and heart-protecting benefits too! VITAMIN D3: With the majority of adults in the United States said to be vitamin D deficient, studies support supplementing with Vitamin D as a preventative measure for a number of chronic diseases. Numerous studies also show that Vitamin D may have positive effects on immunity, bone health, hypertension, cardiovascular health, cognitive health and even mood. PROBIOTICS can help support your gut flora, bringing balance to your digestive system and giving your immunity a boost. Probiotics have also been shown to reduce inflammation in the body and (Continued on page 26)
future events. Absent any negative consequences associated with losing, the performance of any activity, offers no intrinsic motivation to succeed. Thus, the child who competes will lose some of the time, and therefore positively modify personal behavior to succeed in the future.
In Sport and in Life, Losing is Winning.
Children intrinsically need to be engaged in some type of social group and through sport they learn many life lessons. Often the first lesson learned is that of sportsmanship, an aspiration for those that participate in any given sport or activity enjoyed for the sake of the game or event. Sportsmanship manifests itself by proper consideration given to fairness, ethics, respect, and a sense of fellowship with one’s competitors. Conversely, showing unsportsmanlike conduct is a behavior that is considered bad-mannered, and as such is often addressed at an early age. We don’t want our children in sport, or any other venue showing offensive behaviors that violate rules, and fail to conform to what is widely regarded as proper conduct. Ultimately the lesson learned is that losing can be winning when it teaches us that we must modify our future behaviors to succeed.
Clearly, in this politically correct world, the current generation of children are often coddled. If we fail to get our children out of the house and engaged in team sports or other competitive situations, we also fail to guide them toward success in life. We all know life is not fair, yet the knowledge gained from both losing and winning is necessary to develop character and correct behavior for the remainder of our children’s lives. Dr. Bradley E. Williams Major, USA, Retired (980) 297-8939
By Dr. Bradley E. Williams During play children naturally begin competing at an early age, usually with their siblings or neighborhood children. With this competition children learn positive experiences from both winning and losing resulting in improved performance in the future.
Every tenet of life’s success is elicited through this naturally occurring phenomenon. Often loss, and the knowledge acquired thus ends up being more positive than winning in terms of learning, and consequently winning more in the future.
Learning how to deal with winning or losing during adolescence is critical since everything in life is ultimately a win or lose situation. Consider an Olympic athlete competing at the highest level. After losing his or her first Olympic match, the athlete uses the loss as a learning experience resulting in victories in the following matches and ultimately earning a Medal.
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Life itself is impacted by this positive/ negative learning format. The receipt of a participation trophy, or participation recognition has a negative effect in terms of positive learning and future performance. A participation trophy will not help in reaching life’s goals. One doesn’t move up to the Varsity Team for merely participating on the JV squad, thus performance determines outcome. A direct correlation is academic performance, when one competes for jobs or a promotion. All human behavior and, in fact, all animal behavior is a win/lose paradox. Survival of the fittest is nothing more than competition within the food chain. By losing, the entity will perform differently on the next trial and subsequent trials, and thus through trial and error will become more successful in all
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5 WAYS TO SPRING-CLEAN YOUR
Monthly IT PAYS TO SAVE:
4 DISTINGUISH BETWEEN WANTS
for each item. You’ll have much more incentive to save when you know exactly what you’re saving for!
AND NEEDS. When you make a purchase, ask yourself if whether or not you truly need the product or if it is simply a want. Certain monthly expenses, such as your housing, car payments, utilities, and gas, are considered necessities and should consume a larger proportion of your budget. Meanwhile, luxury items like entertainment and clothing expenses should be carefully evaluated. Prioritize which luxury expenses fit into your goals, and which items you can do without.
2 SAVE MONEY AUTOMATICALLY.
5 BE MINDFUL OF FOOD EXPENSES.
By Valerie Moses With the holidays well behind us, many people turn to this time of the year to begin their spring-cleaning. Between organizing important documents and giving away some of the items piling up in our closets, we often forget to incorporate our spring-cleaning into one significant area of our lives: our finances. Each of us can benefit by taking a look at our monthly expenses and making adjustments as needed. Follow the tips below to begin sprucing up your budget today!
1 DEFINE YOUR GOALS.
When designing your monthly budget, it’s important to think about why you’re saving. How long will it take to save for each goal? As a short-term goal, you may be considering purchasing a computer in the next six months. Mid-term goals are achievable in one to five years and might include a new car, while longterm goals may focus on retirement or college education. Consider your shortterm, mid-term, and long-term goals, and include them in your budget by dividing the amount you wish to save by the number of months you have to save
A good rule of thumb is to set aside 10 percent of each paycheck for your emergency savings, but having the discipline to do so can be challenging. Remove the temptation to spend by designating a portion of your paycheck to be automatically deposited into savings. The money will be out of sight and out of mind, growing little by little each month and accruing interest.
3 KNOW YOUR ACCOUNT BALANCE
BEFORE YOU MAKE A PURCHASE. When using a debit card, keep an eye on your account balance and statements to avoid various fees. Even if your financial institution does offer overdraft protection or courtesy pay, you may ultimately spend more on fees than you do on the actual products and services that you’re trying to purchase. Be mindful of what is in your account at all times, including those pending charges that may not have hit the account just yet.
Dining out in restaurants is considered a luxury and can take a major toll on your bank account. Take those expenses, even from fast food restaurants, into account when designing your budget and see where you can pull back. Save money by bringing your own lunch and preparing more of your meals at home. At the beginning of each week, write out a meal plan and use that to create your grocery list. This will help prevent you from making those impulse purchases once you arrive at the store, and will also lead to lower grocery bills from less wasted food. With these budgeting tricks in mind, you’ll be on your way to stronger financial wellness and a much happier checking account. Valerie Moses Senior Development Specialist CFE Federal Credit Union www.mycfe.com • (407) 896-9411
Avocado Egg Salad
By Emily Parsons Nutrition Coach SPECTRUM, Inc.
INGREDIENTS: • 2 hardboiled eggs • 1/3 avocado
• 2 tablespoons plain Greek yogurt • salt and pepper to taste
OPTIONAL ADD-INS: • 1-2 tablespoons salsa • small handful sun-dried tomatoes
• 1-2 tablespoons tabouli • 3-4 dashes hot sauce
1. Hard-boil the eggs by placing them in a pot of cold water on the stove and bringing it to a boil for 10 minutes. 2. Then, remove the eggs from the stove and immediately run cold water over them – this stops the cooking process and creates perfect eggs every time! 3. After your have your eggs, chop them up and add them to your and avocado, Greek yogurt, seasonings and any additional toppings you like. Mix it all up and serve with carrot chips, celery, multi-grain crackers and/or on toast. Trying to keep it on the lighter side? Toss it on top of a big pile of greens for a super quick and easy salad. 24
THE IMPORTANCE OF
Preserving Muscle Mass AS YOU AGE By: Adam Tindal, CSCS.
When it comes to aging and exercise, I often hear many people describe it as ‘a young man’s game.’ Something that is fun for young people, but just not quite as necessary for the older generations. In reality, however, just the opposite is true. In order to live a long, healthy life, exercise actually becomes even more crucial as you age. Consider this – most inactive people begin to lose as much as 5% of their muscle each decade after the age of 30 due to sarcopenia (an age related loss of muscle mass, strength and function). Factor in a poor diet and sleep regimen, and that natural degeneration will begin to rapidly accelerate. That could mean almost a quarter of your muscle could be gone by the time you retire – yikes! But fear not, if you learn how to exercise efficiently, fuel your body properly and supplement when necessary, you can avoid the effects of sarcopenia and remain active and functional as you age.
By Adam Tindal, CSCS
damaged tissues or cells – resulting in increased muscle mass and protein synthesis. Dedicating four days a week to exercise will go a long way in preventing muscle loss, and preserving your independence and functionality as you get older. An easy way to split up your routine and add some variety would be to dedicate two days a week to aerobic training and the other two days to resistance training, focusing on compound movements (push-ups, pull-ups, squats, hip hinges, etc.). Here’s an example of what a week’s routine could look like: MONDAY: long walk or light jog TUESDAY: upper body focused resistance t raining WEDNESDAY: rest THURSDAY: 30 m inute swim or bike FRIDAY: lower body focused resistance training In addition to a balanced exercise routine, you need to be disciplined in sup-
plying your body with the right foods in order to replenish and rebuild the systems you are purposefully breaking down. This is where taking in adequate amounts of protein becomes very important. The current recommendation for protein allowance is about 0.8g/kg of bodyweight-generally equating 50g/ day. However, as you get older your muscles will need a bit of a surplus in order to maintain volume. Increasing your protein intake to about 1.2 – 1.5g/ kg of bodyweight will help prevent the onset of sarcopenia. Pinpointing your body's’ exact allowance can be done using basic arithmetic: take your weight in pounds, divide it by 2.2 and then multiply that number by 1.2. Additionally, the amino acid leucine plays a vital role in preserving muscle mass – and we must get it from dietary sources. A 2010 study showed that supplementing leucine stimulated muscle protein synthesis at almost an identical level in younger and older individuals. Leucine can be found in high amounts in many (Continued on page 26)
First and foremost, getting older should not be correlated with a decrease in movement and exercise. By adopting a progressive, resistance training program we can quickly prevent and/ or reverse the effects of sarcopenia. Without trying to sound too scientific, resistance training has an incredible impact on increasing our muscles mitochondrial density. In other words, we are better able to utilize the oxygen and fuel supply that allow our muscles to efficiently recover and repair any 25
(Continued from page 25) animal derived foods such as grass-fed beef, lamb, chicken, eggs and milk. Smaller amounts are also evident in soy and black beans and other various nuts and seeds.
(Continued from page 22) support proper digestion by helping the body absorb nutrients more efficiently, which helps increase energy. TURMERIC is a powerful antioxidant and anti-inflammatory, a well-researched ingredient that has a great amount of support for its use for joint health and mobility and may reduce pain and discomfort associated with inflammation. WHEY PROTEIN has been shown to positively preserve muscle mass, promote lean muscle mass, improve muscle recovery and performance, and increase overall energy. Whey Protein is also a significant ally in weight loss efforts by promoting fat loss and suppressing hunger. GREENS AND BERRIES: Green drinks have been shown to help provide a boost of energy, increase concentration, reduce inflammation in the body and can be a great on-the-go healthy and convenient snack packed with the nutrients your body needs to stay healthy. Being prepared and mindful of what you are going to eat and drink throughout the day will help set you up for success in maintaining the healthy lifestyle you are aiming for, and allow you to make positive habit changes towards your goals. Establishing healthy habits and obtaining the nutrients your body needs to run optimally will help improve your performance and energy levels at work, and promote overall well-being! Dr. Julia Gullotti, PhD ACHIEVE NUTRITION www.achievenutrition.com References: Serum concentration of eicosapentaenoic acid is associated with cognitive function in patients with coronary artery disease. Yagi S1 et al. Nutr J. 2014 Dec 4 A meta-analytic review of polyunsaturated fatty acid compositions in dementia.Lin PY1, Chiu CC, Huang SY, Su KP. J Clin Psychiatry. 2012 Sep
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Effects of fish-oil ingestion on cardiovascular risk factors in hyperlipidemic subjects in Israel: a randomized, double-blind crossover study. Green P., et al. Am J Clin Nutr. 1990 National Institute of Health Vemuri RC, et al. Therapeutic interventions for gut dysbiosis and related disorders in the elderly: antibiotics, probiotics, or faecal microbiota transplantation? Benef Microbes. 2016 Dec. Guandalini S, et al. Prebiotics and probiotics in irritable bowel syndrome and inflammatory bowel disease in children. Benef Microbes. 2015. Kumar M, et al. Human gut microbiota and healthy aging: Recent developments and future prospective. Nutr Healthy Aging. 2016 Oct. Ahlawat R, et al. Vitamin D in pediatric gastrointestinal disease. Curr Opin Pediatr. 2016 Dec. Liu D, Ke Z, Luo J, et al. Thiamine Deficiency and Neurodegeneration: the Interplay Amond Oxidative Stress, Endoplasmic Reticulum Stress, and Autophagy. Mol Neurobiol. 2016 Sept. Thakur K, et al. Riboflavin and health: A review of recent human research. Crit Rev Food Sci Nutr. 2016 March. Rea K, et al. The microbiome: A key regulator of stress and neuroinflammation. Neurobiol Stress. 2016 Mar. On ZX, et al. The association between gastroesophageal reflex disease (GERD) with sleep quality, depression and anxiety in a cohort study of Australian men. J Gastroenterol Hepatol. 2016 Nov. Khaddaj-Mallat R, et al. Novel n-3 PUFA monoacylgycerides of pharmacological and medicinal interest: Anti-inflammatory and anti-proliferative effects. Eur J Pharmacol. 2016 Dec. Uranga JA, et al. Food, nutrients and nutraceuticals affecting the course of inflammatory bowel disease. Pharmacol Rep. 2016 Aug. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar. Xiao K, et al. Whey protein concentrate enhances intestinal integrity and influences transforming growth factor-β1 and mitogen-activated protein kinase signaling pathways in piglets after lipopolysaccharide challenge. Br J Nutr. 2016 Mar. Chapple IL, et al. Antioxidant Micronutrients and Oxidative Stress Biomarkers. Methods Mol Biol. 2017. Vermorken AJ, et al. Bowel movement frequency, oxidative stress and disease prevention. Mol Clin Oncol. 2016 Oct. Berger KI, et al. Distal airway dysfunction identifies pulmonary inflammation in asymptomatic smokers. ERJ Open Res. 2016 Nov. De Clercq NC, et al. Gut Microbiota in Obesity and Undernutrition. Adv Nutr. 2016 Nov.
Finally, once you have the proper exercise routine and nutrition regimen in place, it becomes important to look at supplementing potential vitamin and mineral deficiencies and ways to combat inflammation. For example, increasing your body’s amount of Omega – 3 fatty acids will assist in the retention of muscle mass and provide your body with an anti- inflammatory response. In fact, a study conducted in 2015 by The American Journal of Clinical Nutrition found that fish oil derived Omega-3s slowed the decline of muscle mass in older adults. Considering that disease is spawned from inflammation and acidity within our bodies, the anti- inflammatory component is also a key to longevity. Another common deficiency within Americans is Vitamin D. Many studies have found the rate of deficiency to be as high as 85% in Americans! It is great for strengthening the body's immune system as well as the musculoskeletal system. There are many other ways to fight inflammation. Nutrients like turmeric have powerful anti-inflammatory properties that help alkalize our systems. Green leafy vegetables and fruits should be a staple in your food selections as well. Remember, health, fitness and overall human performance is not just a habit, but a lifestyle choice that takes discipline and dedication. But don’t let that intimidate you. Just because time waits for no man doesn’t mean that it’s too late. Get your body up and move a little. Choose your food wisely. Take your supplements. Fight inflammation with all your might. With a little intentionality you truly can live long and prosper, my friends. Adam Tindal, CSCS Performance Specialist SPECTRUM, Inc. www.spectrumsp.com 321-218-0435