SLEEP CYCLES
LEARN HOW TO GO FROM A VICIOUS CYCLE TO A VIRTUOUS ONE PAGE 1
QUITTING TOBACCO
HOW YOU CAN START YOUR STOP PAGE 14
READY TO
RETIRE?
USE OUR CHECKLIST TO SEE IF YOU'RE ON TRACK. PAGE 6
WHAT IS OXIDATIVE STRESS?
LEARN HOW YOU CAN REMOVE IT FROM YOUR EVERYDAY LIVING PAGE 12
2018-2019
REGENERATIVE MEDICINE
THE FUTURE OF PAIN MANAGEMENT PAGE 2
5 WAYS
TO GROW YOUR CHILD'S BRAIN POWER PAGE 3
COLLEGE STUDENT & HANDLING MONEY IS YOUR STUDENT READY? PAGE 9
TABLE OF CONTENTS ARE CAUGHT IN A VICIOUS OR VIRTUOUS SLEEP CYCLE?.................................................. 1 REGENERATIVE MEDICINE – AN INTERNIST'S PERSPECTIVE........................................... 2 5 WAYS TO GROW YOUR LITTLE ONE'S BRAIN POWER............................................. 3 PLANNING FOR YOUR FUTURE – ARE YOU ON TRACK?....................................................... 6 FITCATIONS – THE NEXT DESTINATION............................ 7 13 REASONS WHY NOT..................................................... 8 5 THINGS THAT COLLEGE STUDENTS SHOULD KNOW ABOUT MONEY MANAGEMENT.......................... 9 NATURAL REMEDIES FOR REFLUX.................................. 10 WHAT IS OXIDATIVE STRESS?......................................... 12 FOOD ALLERGIES IN CHILDREN...................................... 13 TOBACCO IN AMERICA – HOW CAN YOU START YOUR STOP?.............................. 14 YOU'RE A VEGAN – NOW WHAT?.................................. 15 THE EXTRAORDINARY HEALTH BENEFITS OF VOLUNTEERISM......................................... 16
CONTRIBUTING WRITERS
KATHLEEN BROCKMAN PRESIDENT MICHELLE HELFRICH PUBLISHER
LEXIE BELLE, LMHC
SANDRA MILLER
TAMMY CARVALHO
VALERIE MOSES
TODD CHOBOTAR
NOREEN PHILYAW, CWWPM
JOHN G. LANGDON. M.D., FACP
SKIP STEIN
LUCILLE LOVEITT
MARIE TORTORA
CHEYENNE MCGREGOR
MEGAN WARE, RDN, LD
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, 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.
ARE YOU CAUGHT IN A
VICIOUS OR Virtuous
SLEEP CYCLE? By Todd Chobotar
Have you ever been caught in a vicious sleep cycle?
Let’s say you have a poor night’s sleep. You wake up feeling tired in the morning. Because your energy is low, you have a reduced sense of self control. You don’t feel like exercising, so you skip it. You just want to go back to bed. Nevertheless, you have responsibilities, so you move forward into your day. Forget about a healthy breakfast; you’re craving something
sweet or salty, with plenty of fat in it (such as refined carbohydrates or junk food). Maybe you grab a doughnut or two with a cup of cream-filled coffee to wash it down. While the unhealthy food may taste good going down, it can leave you with an inability to concentrate later at work or at school. It can also make you more
irritable after the inevitable blood sugar drop occurs later in the morning. Sure enough, your lack of concentration makes work more difficult, and your irritability causes some relationship issues at work and later at home. Both of these can lead to greater stress. High stress can lead to more poor food choices throughout the day, and to eating when you really aren’t hungry. In the end, your stressful day can make it harder for you to fall asleep. And that big fatty meal you eat in the evening to try to comfort yourself for the bad day you had leaves you feeling bloated when you climb into bed. This can lead to another poor night of rest. And another poor night of rest can start the vicious cycle of a bad new day all over again tomorrow. Does that sound like the kind of day you want to experience on a regular basis? On the other hand, the opposite can also be true. Getting good sleep can lead to something called a virtuous sleep cycle. Here’s how that might work. Let’s say you’ve been low on sleep for a while and it shows. You realize you need several great nights of sleep in a row to recover. After the third night (Continued on page 5) 1
REGENERATIVE MEDICINE An Internist’s Perspective By John G. Langdon, M.D., FACP Regenerative medicine has been a field that has been challenging to traditional medicine that is often based on FDA approved drugs or surgery. It can’t be denied that growing a new body part like a starfish is almost magical. Unfortunately growing a new starfish arm is vastly different than growing a new pancreas. Even so projects in areas like this are actually becoming a reality.
As an Internal Medicine specialist for over 40 years, I have adhered to the principles of evidence-based medicine. In short, it is a way of practicing that puts patient safety and proven therapeutic efficacy first. Because of that, the early adoption of practices that are often highly seductive but not well substantiated may appear to be a regressive approach to caring for patients. Health can be an elusive goal and seeking it can result in personal choices that may not be well grounded, costly and in some cases downright dangerous. Whether as a physician or any one who engages in the care of their fellow humans it is incumbent to “First, do no harm” as the physician’s oath demands as they enter the world of medical practice. This oath translated into action means that we demand honesty of ourselves in advising our patients. Health care is accelerating and changing so rapidly that it is very difficult to keep abreast of the advances in genetics, nutrition, stem cell use and other homologous tissue use, exercise, technology [both personal and systemic], the many opportunities of integrative medicine and much more. 2
Regenerative medicine is one of the areas that is demanding attention from practitioners since it is now becoming a reasonable alternative to managing pain and inflammation while encouraging healing more quickly with less side effects like scaring. Given the fact that about half of the opioid dependency problem in this country is the result of pain management with drugs that can in a given individual rapidly lead to addiction, alternative approaches to pain management are becoming an emergency. Addiction potential is very hard to predict so any way of reducing this deadly problem has to be embraced. Better options need to be explored. From Wikipedia, we find that “Regenerative Medicine is a branch of translational research in tissue engineering and molecular biology which deals with the ‘process of replacing, engineering or regenerating human cells, tissues or organs to restore or establish normal function’. This field holds the promise of engineering or regenerating damaged tissues and organs by stimulating the body’s own repair mechanisms to functionally heal previously irreparable tissues or organs. “ Wikipedia further notes, “Regenerative Medicine may involve the use of stem cells, the induction of regeneration by biologically active molecules… [I would note as found in amniotic fluid] and transplantation of in vitro grown organs and tissues. In a nutshell advances in the use of naturally occurring materials that
enhance and promote healing and thereby reduce pain and complications has advanced with near light speed over the past decade. We have gone from political, ethical and scientific quandaries to a spectrum of products that are FDA registered for use in humans. This usage can be autologous [products derived from one’s own body] or homologous [derived from another person but safe to use in most people]. At this time a simple classification of regenerative medicine products includes stem cells from various sources, PRP [Platelet Rich Plasma which contains a variety of materials including stem cells and molecules that can promote healing] and pure liquids derived from healthy full term pregnancies known as amniotic fluid which possess hundreds of bioactive molecules that promote a wide variety of therapeutic effects. In addition in this category there are amniotic and chorionic tissues used as tissue/cellular films for wound/burn treatment. Stem cells are well known to the public and have been used to promote new coronary blood vessels and repair musculoskeletal injuries among many other clinical indications. They are generally safe and effective but do have some potential for side effects including causing certain tumors. Stem cells are derived from a variety of sources and have been fraught with ethical and political considerations. PRP also is effective but requires expensive technology for acquiring the material for autologous use. It also becomes less effective with aging as stem cell content/potency decreases dramatically with age. One of the most recent and exciting regenerative materials is amniotic fluid. Because this maternally derived product is dramatically different from stem (Continued on page 4)
5 WAYS to Grow
Your Little One’s Brain Power By Cheyenne McGregor
Did you know your child’s brain grows the fastest from birth through age 5? That’s right, children are born learners. And you’re lucky enough to be their first teacher. Each time you connect with them, it’s an opportunity to grow their minds! The simple things you do while spending time with a child can help their brains grow faster and stronger. Building early learning skills like problem-solving, self control and focus will prepare them for school, friends and life. You can turn ordinary tasks and activities like chores, bath time and car rides in to learning moments that lay down the foundation for becoming lifelong learners. These quick tips will show you how just a few minutes a day can ignite the mind of an eager learner.
1. LOOK
Paying attention to what catches your little one’s eye can pay off! Make connections with what they’re interested in through eye contact and conversation about what they’re drawn to visually.
2. FOLLOW
Take your child’s lead to help build on simple interactions and connect through movement, sounds and ideas. Listen to your child’s words then reply in your own words and actions.
3. CHAT
Babble back! Even before children can speak their trying to communicate with us. Continue to engage them in conversation by talking back and forth about food, your day and what’s around. You can even string sounds together for a playful conversation or song.
4. TAKE TURNS
Taking turns is one of the best ways to maximize interactions with your child and help stimulate their brain. Children love to learn from taking turns as you talk, play and explore with them.
5. STRETCH
Asking follow-up questions about what your child thinks or feels stretches your child’s thinking as well as the moment. The goal is to aim for “more and better” rather than “most and best” when it come to teaching your child new things. Easy tools and tips like these, add an extra layer to the brain building that occurs each time you engage with your child. For more brain building tips like these visit: seminoleearlylearning.org/ what-is-vroom.
The Early Learning Coalition of Seminole is a non-profit, which empowers parents and children with resources to help identify and enter high quality child care. We connect families to community partners; provide scholarships for eligible children to attend child care centers; assist with entry in to the Voluntary Prekindergarten program and offer free hearing and vision screenings for children aged 0-5. In addition, the Coalition provides FREE developmental screenings, which help to prevent future learning delays and gives kids the best possible start to a lifetime of learning. The Early Learning Coalition of Seminole Hunt Cove Park Suite 1020, Longwood, FL www.seminoleearlylearning.org 407-960-2460
3
(Continued from page 2) cells and PRP, I find it the most useful and exciting innovation in the field of Regenerative Medicine. It has been growing in use and positive reputation for a number of years, though without getting much publicity. This will change as the availability of 100% sterile amniotic fluid from sources like the University of Utah is now a reality and it is guaranteed to be safe and effective. Because of this progress in the availability of Amniotic fluid it deserves a careful and complete review and represents a legitimate addition to treatment protocols that can enhance healing, reduce pain and even spare a surgery. Lets start at the very beginning Amniotic fluid is the gift of life as it supports fetal development in countless ways acting as a cushion against life’s inevitable assaults that occur over the 9 month journey from conception to birth. The makeup of this golden fluid grows more complex with every passing day of pregnancy with a host of complex molecules emerging from the placental lifeline that stimulate growth and development of the most complex life form that inhabits our planet. By the end of a pregnancy there is about 400 cc of this richly nurturing fluid left but most of it up to now has been discarded. This is no longer the case. Through wonderful research we know that this residual amniotic fluid and other related tissues can be harvested from a unique group of highly screened disease free healthy pregnant women. These mothers are delivered by C- section and are excited and happy to donate their remaining
amniotic fluid for continued use by the medical community. The fluid and other tissues are used in the treatment of a wide variety of conditions from orthopedic to eye disease as well as other inflammatory conditions. Amniotic fluid contains proteins, peptides, growth factors such as VEGF [Vascular Endothelial Growth Factor], EGF [Endothelial Growth Factor] and Insulin Like Growth Factor, anti inflammatory molecules, antimicrobial peptides [Defensins, lysozymes and many others that are active against bacteria, fungi, protozoa and viruses], hormones, amino acids, Erythropoietin [EPO] that stimulates blood cell growth, Granulocyte [white blood cell] colony stimulating factor, enzymes, hyaluronic acid that can reduce scarring, factors that alter opiate metabolism and the list goes on with hundreds of bioactive components now identified. =Amniotic fluid is now available from highly reliable sources and is available for use by health care providers who are knowledgeable about this drug free and incredible new opportunity for the enhanced healing provided by Amniotic Fluid. Finally the recent surge in interest in medical marijuana has spun off a growing appreciation of another important Cannabis sativa plant product. That product is cannabadiol [aka CBD]. Pure non -THC cannabadiol is virtually universally legal and non prescriptive. It shares many of the beneficial effects of THC without the euphoria. It works through the endocannabinod system in the body by engagement with 5Hydroxytriptamine, a neuro-
transmitter, involved in countless high-speed homeostatic actions in the human system and indirectly with the CB1 and CB2 receptors that react more specifically with endogenous neuro transmitters like anadamine and the phytocannabinoid, THC. The endocannabinoid system is perhaps the most fundamentally important of all the complex systems that maintain bodily function via the basic receptor sites [CB1 and CB2] that trigger molecular actions throughout the body. The endocannabinoid system interacts with the forces of inflammation as well. Inflammation is the most common substrate of many disease states and CBD has the ability to improve the management of conditions as diverse as coronary heart disease and inflammatory bowel disease among many others. Cannabadiol is a nonpharmaceutical natural molecule that is used like a food supplement with a growing body of highly technical research growing the knowledge base of how the material works and how it can be used. And so it goes – as we approach pain and inflammation management without opioids there is new hope for drug free solutions to problems that affect tens of millions of people every day. I am looking forward to furthering the exciting new field of regenerative medicine. John G. Langdon, M.D., FACP Chief Medical Strategist New Wave Biosciences Governor American College of Physicians, Fl. Chapter
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(Continued from page 1) of getting great rest, you waken truly refreshed. Within a few minutes you feel wide awake and ready to take on the day. Full of energy, you grab your exercise clothes and do a vigorous workout. Later that morning at breakfast, your self-control is high and you decide to eat a healthy breakfast, avoiding refined carbohydrates and highly processed junk food. That balanced, healthy meal keeps you going all morning without experiencing a midmorning slump. At work you are able to concentrate on the task at hand. You set realistic goals for your day and begin to check them off. As challenges and problems arise you are able to assess them with a clear head and look for creative solutions. When annoyances or frustrations with people come along, you feel equipped to put the situation in perspective and not overreact. At the end of the workday you leave your job feeling productive. Though some stress occurred during the day, you were able to manage it and not let it overwhelm you. In the evening you are able to relax and focus on personal things that are important to you. Time with family, friends, or alone time is restorative. When bedtime arrives you have the selfdiscipline and determination necessary to conduct your nighttime routine. This includes some relaxing practices for mind, body, and spirit that will position you for another good night’s sleep.
Does this sound like the kind of day you want to experience on a regular basis?
Does it sound too idealistic? The truth is, we live in a world of challenges, difficulties, and problems. While getting a good night’s sleep won’t solve all of those problems or prevent difficulties from occurring, it will help to give you the mental and emotional tools you need to better handle the peaks and valleys of life. And the importance of feeling whole in your mind, body, and spirit simply can’t be underestimated! Todd Chobotar serves as publisher and editor-in-chief at Florida Hospital. He is the co-author of The REST of Your Life: End Exhaustion, Enhance Energy, Sleep Smarter! To find out more, visit www. TheRestOfYourLifePlan.com.
5
PLANNING FOR YOUR FUTURE
ARE YOU ON TRACK? By Lucile Loveitt Have you given any thought about your retirement? Have you asked yourself any of the questions that are necessary to plan for the best retirement you can possibly achieve? Putting money into an IRA or a 401K is a great start, but there are questions you should be asking and consequences you need to think about in order to have an optimal retirement.
plan flexible so it will change with you or are you locked into something and cannot make any changes? Do you really know what you have or do you just think you know what you have? When was the last time you sat down and reviewed everything? CHECKLIST Here are some things to consider as you are approaching retirement:
You may not be thinking about it as you are years away from retirement or you think you have planned ahead and there is nothing more to do but wait until you reach your retirement age.
o you have a will or should you D establish a Trust – if you have one, when was the last time it was reviewed? Do you have Life insurance other than what is offered through work? Do you have enough to cover your outstanding expenses, cover your funeral, and take care of your family?
If that is your thinking, look around you – at your parents, grandparents, or visit an assisted living facility or a nursing home – then ask yourself, have I asked all of the right questions, have I planned enough. Friends and relatives will all give you free advice about what you should do and tell you that what they have is the best possible plan or best possible investment, but is it really? What is best for them may not be best for you. Each person has a unique situation, what you want or need from your retirement is different from what someone else may want or need. Have you spoken with your significant other about planning for the future, are you both wanting the same things or do you both want something different? What you think today can change as you get closer to retirement, is your 6
Do you know how to structure your retirement so that you pay minimal income taxes on funds in your 401K or IRA once you start taking the required mandatory distributions? Do you know the cost of assisted living facilities, nursing homes or staying home and having home health care? What will you do if you can no longer take care of yourself?
SOCIAL SECURITY Do you know what your benefits will be; do you know what your significant others benefits will be?
MEDICARE What do you know about Medicare? Are you anticipating that it will take care of all of your medical costs?
Medicare is more complex than most people think and you can pick out a plan and possibly have no problems, but unless you know the right questions to ask and how to get the most out of your benefits you could find that you could pay more than necessary. Solutions to these issues are diverse and you need someone that you can trust, who will be there for you when you have questions and be your advocate. Make sure that whoever you select has the experience and expertise to educate you on your options so that you can make the best decision for yourself and your loved ones. Lucile Loveitt Florida Legacy Advisors (727) 331-7380
FitCations The Next Destination By Marie Tortora
Vacations, or changes from a normal schedule of activities, are something that most people try to put into their calendar every year. People make plans to take off from their jobs, children have a break from their school classes, and the change from their regular routine is supposed to hopefully reenergize them. People look to vacations to refresh their spirits with a change of pace with fun and enjoyment hopefully being part of the package. Locations with scenic views and famous landmarks have long been popular destinations but perhaps you might want something a bit more out of your time away from work this year. There are many alternatives that might work for you.
in their weekly and daily schedules. With everything from ZumbaTM to Aqua Aerobics, classes catering to seniors, fitness enthusiasts, and kids of all ages have started popping up everywhere to attract guests to popular destination stays.
More and more premier resort locations have started offering regular fitness classes as part of their included activities
Hawaii is another popular destination, with scenic views, beautiful weather year round and lots of popular
In the Caribbean many all-inclusive resorts offer specialized wellness weeks at some of their popular destinations and even an all-inclusive resort in South Florida at Sand Piper Bay if you’re looking to stay within the U.S. Pick the package that best fits your needs or have one tailored to your requests before you even arrive. Fitness classes like Pilates and Yoga are already included in your stay with most resorts!
outdoors activities; you won’t have any trouble staying active here. Oahu is truly a destination to be planned for in advance with much to do here including: golf, paddle-boarding, hiking Diamond Head and Waimea Falls, surfing lessons and beach yoga. All of Hawaii’s Islands offer a great selection of outdoor activities to help you stay fit with year round beautiful weather. If you are more interested in fitness of the indoor variety, look into your stay in advance and check out what the resort offers on a regular basis. Many resorts that offer regularly scheduled activities on site will also offer fitness classes as part of the package. If you are looking to get away from the beach maybe a retreat to the mountains or the desert is a bigger interest for you. (Continued on page 11) 7
13 REASONS
Why Not 5 Friendships
can be complicated. The actions of the individuals are what makes it sometimes difficult. If someone is caring, loving, and kind they will be a good friend. If someone is causing drama, talking behind your back, gossiping, being ugly to you, they probably are a bad friend.
6 By Tammy Carvalho “You’re on in 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Silence fills the AIR as we listen. What is the next tape now Hannah? Where are you at? Is it better there? Or is it worse? Are you even there? Is suicide really the answer now? Let me discuss what happened here with everyone after you left and what you could have had in your life if only you could have not taken your own life.”
1 Your parents are filled with guilt,
sadness and remorse. Your parents cannot eat or sleep, they are like walking zombies!
2
Clay is now addicted to heroin. He loved you and wanted you to be his girlfriend, then wife someday but he could not get the nerve to ask you. Now there’s nothing he wants to live for.
3
Bryce, Justin, Alex, Jessica and the others went on with their lives. The revenge you wanted to give them never happened and they are very happy.
4
The actress you always wanted to be will never have the audience you could have positively influenced and helped. You could’ve been there to help them deal with bullying, peer pressure and all the drama that comes along with being a teenager in High School. 8
Moving to a new school is difficult. The kids all want to find their niche. Whether it is being a jock, nerd, etc., find your niche and grow into yourself. You are finding your identity during this time. Others don’t have to define you or who you can be.
7 You are not a slut. You are beau-
tiful, smart, important, your self-worth is more than feeling ashamed, backstabbed, lied to, cheated on.
8
Communication class would work. You could be bold and confront your issues head on with your peers, teachers, co-workers, coaches and parents. Sure, you may feel your palms sweat, your heart beat fast, have butterflies in your stomach and your legs shake. Or you may feel alone, scared, powerless, hopeless and sad. But tell them how you feel and don’t let the “stinking thinking” of your reputation, like “I’m not good enough”, “I’m a slut”, “I’m not loved”, or “nobody cares” overpower your thoughts! They are only thoughts. You are ultimately in control of them, no one else.
9 The rape you suffered could have
been healed with an EMDR therapist and the memories vague and distant where you would not feel the emotion or anything from the rape. You could be healed from that horrible experience.
10
Handling loss and disappointment sucks. But, the pain passes and as you learn coping skills such as journaling, exercising, yoga, meditation, mindfulness, living in the present, doing fun things you love to do, that loss and disappointment heals.
A direct response to Hannah, a fictional character from the Novel and now hit series on Netflix, Thirteen Reasons Why 2007 novel by Jay Asher
11
There is always a silver lining to your problem. Look for the solution, search for a way out. Don’t be controlled by anything that takes away your peace or makes you a slave to something that makes you feel horrible.
12 Impulsive
decisions are never a good choice to make. Never let your emotions or your behaviors lead to hurting yourself or others. Remember last summer when you stayed at Jessica’s house and the two of you watched Disney’s Inside Out? Your emotions will always try and run and take over your thinking but don’t let them have their way and get you in trouble.
13 God
loves you! God knows the pain in your heart and He died on the cross, so you don’t have to experience it any more. God wants to make you new and love you, just the way you ARE. God will never leave you. Your life is important. So many people care about you. Your life has a purpose and only you can fulfill it. Don’t let it be taken from you and don’t give it to that spirit of suicide. There is so much more. Look at what happened to Johnny Cash, Elton John, Billy Joel, Eminem, Vanilla Ice, Oprah, Martin Luther King, JR. They all tried to commit suicide but were not successful and look how they turned out. The world needs you, Hannah and your gifts, talents and love that only you can give! Tammy Carvalho Everyone's Counseling Center tammyc@eccflorida.org 321-701-3064 letstalkcounseling.org References: https://thoughtcatalog.com/jamesswift/2017/01/10-famous-people-who-attemptedsuicide-but-lived-to-achieve-amazing-success/
LET US HELP HEAL WHAT IS
B R O K E N
5 THINGS
That College Students Should Know About Money Management By Valerie Moses
As students prepare to begin college this year, they will receive a lot of advice about choosing a major, managing their time, and joining clubs on campus. However, it is just as important for students to learn about responsible ways to manage their money, and begin developing healthy financial habits. With a new semester just around the corner, students can start fresh by following the money management tips below.
INDIVIDUAL FAMILY COUPLES GROUPS
COUNSELING
1.
Before you open an account, be aware of any fees that may arise.
It is important to find out how much it costs to open your checking or savings account. Is there a fee to join the bank or credit union? Is there a minimum deposit required when you first join? Does the bank or credit union require you to maintain a certain amount of money in the account at all times? Find out about any maintenance or overdraft fees that may pop up, and ask if there are ways that these fees can be waived. Some financial institutions offer specialized accounts for college students, which may eliminate any minimum balance requirements and waive or reduce certain fees. Shop around for an account that truly benefits you!
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2. Always know your account balance. With online and mobile banking,
2.
managing your money is easier than ever. Keep an eye on your account balance before making a purchase to ensure that you have the funds to cover it. Not only will this help you avoid fees and maintain a healthy budget, but it is also a great way to track your expenses and make sure there are no fraudulent charges on your account.
4.
5.
L E T S TA L K C O U N S E L I N G . O R G (321)-701-3064
Stick to your financial institution’s ATMs. When choosing a bank or
credit union, think about its ATM locations and how accessible they are to you. Many financial institutions will charge you to deposit or withdraw from ATMs that are not in their network, so make sure you use your home bank or credit union’s ATMs whenever possible to prevent those fees from stacking up in the future. Keep your personal information safe. Identity theft and fraud have
become increasingly common throughout the United States, and can even take place on college campuses. There are a few ways you can protect yourself to help prevent identity theft from happening to you. Avoid sharing your Social Security Number whenever possible, and don’t carry your Social Security card with you or keep it in the open. When using social media, be careful about the information you share, since identity thieves may use that information to obtain passwords and access to your accounts. Keep your personal documents safe and secure, and shred them when you’re ready to discard.
Take advantage of student discounts. Local retailers, museums, and
attractions often offer discounts for college students, so make sure you have your student ID on hand when you’re on the go! Some of these places may even offer free admission for students. Take advantage of the savings and don’t forget to use the free resources your campus offers as well.
With these tips in mind, you’re well on your way to a successful school year! Valerie Moses, Senior Relationship Manager CFE Federal Credit Union mycfe.com • info@mycfe.com | 407-896-9411
9
Natural Remedies for Reflux
By Megan Ware, RDN, LD
one tablespoon of raw apple cider vinegar (ACV) with your meals to see if it improves symptoms. You could also try taking a tablespoon of ACV in the middle of a heartburn episode. If it works, you know the underlying issue. COMMON CAUSES OF REFLUX AND HOW TO FIX THEM STRESS Stress lowers acid production. Digestion is not a top priority when the body is stressed, so it diverts blood and energy away from the gut to feed the muscles and the brain.
stomach acid where it’s supposed to be. Symptoms vary per individual, but other common food culprits are spicy foods, garlic, citrus, peppermint, and chocolate. NATURAL REMEDIES TO IMPROVE DIGESTION What you put in your body is what you get out. Taking a pill for the rest of your life may sound easier than making a change in what you eat or your lifestyle, but for most people it will not fix the underlying cause of your symptoms.
How to tell if your reflux is caused or worsened by stress:
Do you experience frequent heartburn, reflux, or discomfort after your meals? Have you been diagnosed with gastroesophageal reflux disease (GERD) or prescribed a proton pump inhibitor (PPI) like Prilosec or Zantac? These medications are often meant to be a short-term fix, not a long-term solution. Once you’ve started taking an antacid, it’s common to just keep taking it year after year without thinking about the real cause of your symptoms. PPIs do lower stomach acid, but for some people the problem is not too much acid, its too little acid. We need acid in the stomach to help break down food for digestion. When you have too little acid, the sphincter (like a valve) at the bottom of your esophagus doesn’t receive the signal to close properly. Food ends up sitting in the stomach and taking longer to break down, causing reflux, indigestion, feeling overly full, and/or bloated. Taking medications that further lower stomach acid and ignoring the underlying case of the symptoms only make matters worse. Long-term use of antacids has been linked to mineral deficiencies (from the inability to properly break down and absorb nutrients) and intestinal bacteria overgrowth. If you suspect that your body is producing too little acid, try taking 10
Do you always eat standing up or in your car? Does it take you 10 minutes or less to finish a meal? Do you notice your symptoms more when you have a busy day at work (or only notice them in the evening when you finally get a chance to sit down)? Natural remedies: Slow down! Eating your food too fast means you are probably eating too much, leading to feeling overly full and uncomfortable. Taking smaller bites helps the digestion process begin. Create some headspace. No matter how busy you are, you can find 10 minutes somewhere in your day to help manage your stress. Practice taking 10 deep breaths, rest for 30 seconds, and repeat. Try downloading an app like Headspace or Calm to get a meditation routine started. Sleep – When you are not properly rested, your body can’t function in the best way possible. Simple as that! Eating too late, eating too much at one time, or eating too quickly You can’t eat a huge meal late in the evening, lie down shortly after, and expect your body to easily and properly digest the food. Make sure you are evenly spacing your meals throughout the day to keep you from getting overly hungry in the evening. Caffeine – Caffeine relaxes the sphincter in the esophagus whose job it is to keep
• Foods with probiotics like yogurt, kefir, sauerkraut, kimchi, and kombucha. • Foods with natural digestive enzymes like pineapples and papaya. • Aloe vera juice (2-4 ounces per day) • Ginger tea (helps with digestion) • Marshmallow root (available as a tea or in capsule form) • Betaine HCl (supportive stomach acid supplement, a short-term solution for low stomach acid production) Caution: Do not stop taking PPIs cold turkey. Work with a registered dietitian or physician who is familiar with treating reflux to create a plan to wean you off of your medication. Megan Ware, RDN, LD Registered Dietitian
(Continued from page 7) A unique and breathtaking getaway is Sedona, Arizona. Sedona is famous for its beautiful red canyons and incredible desert views. If you are looking to hit the trails in Sedona, look for a hotel that offers bike rentals or a shuttle service to take you to the nearby hiking trails. Hoping to enhance your mind and body connection? Sedona is renowned for its healing properties and has a wide variety of wellness centers, spas, yoga studios and retreat centers to help you find some inner peace. Visitors can check out https://visitsedona.com to get a better idea of what the area has to offer and plan a trip in advance. Looking for an adventure? Asheville, North Carolina might have it all. This scenic mountain town located in the Appalachian Mountains offers options like white water rafting, kayaking, hiking, rock climbing and so much more. Check out http://www.exploreasheville. com for just a few ideas on everything this city has to offer. Depending on what you’re looking for in your stay, you can stay in absolute luxury near the Biltmore Estate or if you’re looking for something a little more rustic, you can even rent a small cabin, for the best size fit for your group. Santa Barbara, California is not as well known as some other areas but it is truly a beautiful city for a fitness-centered vacation. There are areas to hike in the mountains in public parks with crystal clear waterfalls. The beaches are big and beautiful and beg to be walked
on by visitors. If you need pampering, then Santa Barbara is the area for you too. Lots of resorts feature luxurious spas as part of their package. https:// santabarbaraca.com/places-to-stay/ resorts-spas/ If you’re looking for a full ocean view, cruise ships offer a variety of fitness options with popular classes like Cycle and Pilates, complete with full spas where you can be pampered following a grueling workout. There are many cruises that are based in Florida for lower prices than you might expect. https://www.cruisecritic.com/ Perhaps all of these suggestions seem daunting and you just want a break in your routine close to home. Maybe a stay-cation is the option that would best suit your needs? If you’re looking to stay local there are numerous luxury resorts in the SeaWorld and Disney area right here in Orlando. Many resorts feature complimentary fitness classes throughout the week that guests can take advantage of during their stay. With classes from Barre, Aqua Fitness, Dance and Yoga there’s something for everyone to stay active. Be sure to check your activity guide when staying at any resort location as most class schedules can change every month. Many resorts that offer an activity schedule also feature fitness centers and walking trails to help you stay active around property.
1/3 Marie
Whatever you decide to do, look over your options, think about your possible choices, and select a vacation that can help you with your fitness goals and include the fun factor as well. Whether a change of scenery or a new activity might be the key, taking a vacation from your daily pattern will exercise your brain and your body. Marie Tortora Owner of METFitness METFitness.org
What is Oxidative Stress? By Sandra Miller Imagine biting into a nice juicy apple. Then your phone rings and you put the apple down to answer the phone. When you return, the apple has turned brown in many spots. The apple has fallen victim to “oxidative stress.” We humans fall prey to oxidative stress
also. Luckily, we don’t turn brown. However, there are some outward signs of oxidative stress that are tell us that this process is happening. Wrinkles and brown spots are the easiest telltale signs but here is what you don’t see. Oxidative stress is happening constantly on the inside too. Our bodies are fighting off oxidative insults all the time-inside and out. WHAT CAUSES OXIDATIVE STRESS Familiar causes you may hear about, link oxidative stress to exposure to toxicants. Air pollution, chemicals we clean our homes with and even “off gassing” of new mattresses or our beautiful new flooring can escalate the assault on our healthy cells. In fact, most people have exposure to over 100 chemical assaults before 12
they even leave their homes for work each day. Though a pretty shocking statistic, here is something that may be even more alarming. The very acts of breathing, eating and sleeping and exercise create their own “free radicals” as a byproduct of these processes. It’s enough to make you want to grab the nearest bottle of vitamin C and take the whole thing. It is for this reason that anti-oxidants have become a buzz word. We hear a great deal about anti-oxidants and their ability to fight “free radicals” but, what is a free radical anyway? FREE RADICALS: A MOLECULE ON A MISSION A free radical is a destabilized cell that has “gone rogue” and wreaks havoc on our other atoms. When we encounter oxidative stress, these healthy atoms lose or “donate” an electron to battle the oxidative insult. An antioxidant “donates” an electron so that the atom can once again be a healthy atom. “Oxidation” is the chemist’s term for the process of removing electrons from an atom or molecule. The result of this oxidation on our cells is very damaging. Aside from just aging us, oxidative stress causes most all of our chronic diseases. We make some of our own antioxidants under certain conditions but lose the
ability to keep up with our bodies demands as we age. Antioxidants can be found in many foods including colorful berries like blueberry and blackberry. The deeper the color and pigmentation, the more anti-oxidant power a food has. Even foods like coffee, tea and chocolate contain some powerful antioxidants as well. PREVENTION: THE BEST MEDICINE Eating anti-oxidant rich foods will help fight free radicals but prevention is the best medicine. Eat organic. You can see a list of which foods to eat organic here: ( www.ewg.org ) and keep the use of household cleaners to a minimum. Essential oils and castile soap and vinegar are non- toxic and will help to reduce your chemical load. Using protection against EMF’s from electronics is another great strategy. Exercise is great but intense exercise means more damage from free radicals. Moderation is best. Prevention and an anti-oxidant rich diet are your best defenses. Sandra Miller, Nutritional Therapist/ Elite Performance Coach www.biohackingwellness.com biohackingwellness@gmail.com
FOOD
IN CHILDREN
ALLERGIES Learn
STRESS-FREE ways to keep your child safe around food. By Lexie Belle, LMHC
We've almost all been there, us allergy moms. We're going about our day, shopping, caregiving, one of a million things we do in a day, kids in tow, and it begins...hives (or fill in the blank allergic reaction because no two kids react just the same to an allergen), cue the Benadryl and epipen. If you aren't an allergy mom/dad/caregiver, there is a good chance you know one. FARE (Food Allergy Research & Education) estimates somewhere around 5.9 million children under age 18 have food allergies. That means there at least 2 kids in every classroom with a food allergy. Many of them with allergies to multiple foods. Each of those 5.9 million children are attached to a caregiver (a mom, dad, or other caregiver) who takes the lead when it comes to keeping their allergic little one "safe". For this primary "gatekeeper" safe is a relative term. Safe might not even be a word they can use when it comes to something as simple as food. Because, for them, the reality is food can kill. Food, what most of us use to nourish our bodies, the focus of so many celebrations and gatherings, the thing we are almost always surrounded by, can kill this little one they care so much for. Now, food allergies aren't always this severe, but for many, even
a mild allergy can result in calamity and tragedy. Can you imagine anything else more anxiety provoking? Being an "allergy mom" comes with wearing a lot of hats and along the way we "earn" certain badges that we wear. Some proudly, and some we wear and wish we could take off. Anxiety and PTSD are some of those badges we wish we could tear off and throw away. Sometimes, that's easier said than done. And, for some, that seems almost impossible. If you're an allergy mom and you have experienced watching your child suffer through an allergic reaction (and all that comes with it), chances are you may have developed some anxiety or posttraumatic stress because of it. This doesn't happen to every allergy mom, but this has happened to a lot of allergy moms. So many, in fact, Pediatric Allergy and Immunology (a peer reviewed journal) conducted a study on it in 2014 (you can buy a copy of the study directly from Pediatric Allergy and Immunology Journal). They found, "Mothers of food-allergic children have increased anxiety and stress compared with mothers of children with no chronic illness. Anaphylaxis and poorly controlled asthma are associated with maternal anxiety." Seems obvious right? But, if you aren't a food allergy mom,
this might not be so obvious after all. Sometimes, even pediatric allergists are at a loss to help moms and caregivers cope with the anxiety they may face when it comes to managing a child's food allergies and food safety. Sadly, sometimes they can even be dismissive about our fears and concerns. If you are an allergy mom/caregiver and feel anxious about managing your child's food allergies, there are some things you can do to help yourself: 1. GET CONNECTED. Find a local group of allergy moms/caregivers you can relate to and who can relate to you. 2. FIND A COUNSELOR. Sounds strange, but managing food allergies can be taxing on our emotional and mental well being. Having a professional you can talk to about the cause of your anxiety and how to manage it is helpful for you and for your little one. If you notice your allergic little one has some anxiety about food, look into counseling for them too. 3. MAKE A PLAN. Having a plan to act quickly when food allergens enter the picture can do wonders to decrease anxiety. Talk with your child's allergist about a safety plan. 4. ASK QUESTIONS. There is no such thing as a stupid question. Ask any question that pops into your head. ANY QUESTION. 5. DON'T DO IT ALONE. Find one close friend, or a family member, you can trust to care for your little one so you can get a break. Take care of you first so you can take care of your family and act quickly on plans when you need to. When we take a break, refresh, and "fill our tanks", we're better all around in emergencies and non-emergencies alike. The most important thing is to remember YOU ARE NOT ALONE. Remember, there are 5.9 million kids with families who experience some of the same fears and struggles you do. That means there is at least one other allergy mom/dad/ caregiver in your child's classroom. Find them. Talk to them. Connect, plan, heal. Lexie Belle, LMHC lexie@herhopebehavioralhealth.com 561•600•8764.
13
TOBACCO IN AMERICA.
HOW YOU CAN START YOUR STOP. By Noreen Philyaw, CWWPM
By now just about anyone living in the United States has been advised of the dangers of tobacco through various media channels, medical professionals, friends and family. Smoking is a risk factor not only for heart disease but also a list of cancers and lung diseases among other illnesses. According to the department of Health and Human Services, more than 20 million Americans have died since 1964 because of smoking including 2.5 million of those deaths being due to secondhand smoke. They also report that more than 16 million Americans already have one disease from smoking and on average, smokers die 14 years earlier than nonsmokers.. Health care costs related to smoking have ballooned to $170 billion in the United States per the Center for Disease Control. All of this information would certainly make a smoker immediately drop their cigarette, crush it under their heel and toss their cigarettes, lighters and ashtrays into the nearest trash bin, right? Unfortunately, this is not the case and quitting just isn’t that easy. Think of tobacco users being more victims of a massive machine than misguided individuals just needing to be set on the right path. This is especially true of those who have been smoking for decades. In the mid-1900’s, tobacco marketing was expansive and misleading. There were ads from doctors, dentists, nurses, scientists and even politicians and actors, all enthusiastically encouraging cigarette smoking. Cigarettes were directly marketed to children and teenagers using strategic methods. There was no mention of the dangers around smoking by any of these spokespeople, particularly not from the medical professionals. It’s hard to fathom doctors today signing off on smoking a pack a day of any tobacco product, but that was the reality of the 20th century. It has taken regulation at the federal and state levels and lawsuits against the tobacco industry to change this toxic promotion of the leading preventable cause of death in the United States. 14
But this is only one side of the toxic seduction of tobacco. The other is the use of chemicals in cigarettes to increase the level of addiction. The World Health Organization reports that tobacco companies knew since the 1960s that the crucial selling point of its product is the chemical dependence of its customers. Without nicotine addiction there would be no tobacco industry. Nicotine addiction destroys the industry’s public relations and legal stance that smoking is a matter of choice. But the tobacco industry didn’t just stop with nicotine. They had scientists working to perfect the addiction equivalent to a perfect storm for their tobacco product. According to the American Lung Association, there are approximately 600 ingredients in cigarettes. When burned, they create more than 7,000 chemicals. At least 69 of these chemicals are known to cause cancer and many are poisonous. Here are a few of the chemicals in tobacco smoke and other places they are found: • Acetone – found in nail polish remover • Acetic Acid – an ingredient in hair dye • Ammonia – a common household cleaner • Arsenic – used in rat poison • Benzene – found in rubber cement • Butane – used in lighter fluid • Cadmium – active component in battery acid • Carbon Monoxide – released in car exhaust fumes • Formaldehyde – embalming fluid • Hexamine – found in barbecue lighter fluid • Lead – used in batteries • Naphthalene – an ingredient in mothballs • Methanol – a main component in rocket fuel • Nicotine – used as insecticide • Tar – material for paving roads • Toluene - used to manufacture paint
In reviewing this list, the medical concerns become clear and the need for tobacco resources to help those who want to quit smoking is critical. TobaccoFree Florida is a free resource that works to protect Floridians from the dangers of tobacco and partners with multiple entities to address this need. They provide personal phone coaching, group sessions, online tools and nicotine replacement therapy (NRT). The NRT is also at no cost and helps to curb the cravings and curtail triggers that many new quitters experience in the first few weeks and it is a key to successfully moving to becoming a nonsmoker. The quit tips below are what many individuals who have made the transition to becoming a nonsmoker say were helpful: • Make a plan and set a quit date. This will help keep you prepared, focused and motivated to quit. Tell your family and friends your quite date and ask them for support. • Get rid of all evidence of smoking including ashtrays, lighters and that “emergency cigarette”. • Have sugar-free gum or mints available for when cravings kick in. Keep healthy snacks like carrot sticks and celery with you as well. • At first, stay away from places where there might be smoking, like bars, nightclubs, and the outdoor areas of some restaurants. • Get help. Quitting isn’t easy – utlize local resources early and often. If there is a trip up, just start again. Overcoming the addiction is a challenge but it can be done. • Celebrate when tobacco free with a reward of some kind that matters. No longer buying cigarettes will provide the extra money so enjoy it! Best in Health, Noreen Philyaw, CWWPM Tobacco Treatment Specialist
YOU'RE A VEGAN
Now What? By Skip Stein
Congratulations! If you have completed your transition to a fully Plant Based (Vegan) Lifestyle you have accomplished something that 95% of the Planet can’t or won’t do. You can now hope to live a Long & Healthily Life to 100 years and beyond! But, wait, are you really eating a healthy diet? Living to 100 and beyond with health and vitality is certainly possible living a plant based lifestyle, but there are some considerations. Just because you eat only foodstuffs that don’t contain any meat, fish, dairy or eggs (or derivatives) and you may even avoid GMO products, you may not actually be living a HEALTHY Plant Based (Vegan) Lifestyle. Sorry to burst your bubble but there are plant based (vegan) folks who are not healthy. We tend to call them ‘junk food vegans’. Some people make the transition from carnivores to plant based with the aid of ‘crutch foods’. These are foods that, while they are vegan, containing no animal products/by-products, they may not be that healthy. Many people use meat/dairy analogues to bridge the transition to a plant based diet. These foods are processed and often contain some not-so-healthy stuff. Many contain a lot of high calorie oils; protein isolates and other ingredients that are not healthy at all. "Oh no, now what," is what you're thinking. I just gave up my cheese and developed a fondness for the new and delicious ‘vegan cheese’ readily available on the market. I gave up my Italian sausages for breakfast and replaced them with meat analogues. I gave up my burgers for analog products that taste pretty darn close and are actually delicious. I gave up my dairy ice cream and yogurt for soy, almond or coconut based analogues. I’ve trained my taste buds to enjoy plant based cuisine. I love them! The good news is that you don’t eat meat, fish dairy or eggs any longer. The bad news is that all these analogue products are still Processed and a long way from Natural Whole Foods
that we prefer you to eat. Great for transitioning but many get ‘hooked’ on these substitute analogue products and they can be not so very healthy. Many plant based, vegan, products are loaded with preservatives and chemicals and many too, are laced with toxic GMO ingredients (unless they are specifically labeled organic!). Now, I am NOT saying to stop eating these products. You still must read the labels and be selective in your choices. No, just consider them your ‘new fast food’ alternatives. Use these products (often frozen) as easy to grab and prepare meals when you don’t have time to prepare a fully Whole Food Plant Based Meal. Yes, they are delicious but they also contain the same addictive salt, sugar and oils that got you hooked on the animal based PROCESSED FOODS. Learn to cook and prepare Whole Foods yourself and limit those ‘processed analogues’ as much as possible. You can actually make your own delicious plant based cheeses, meat analogues and frozen desserts in your own home without the preservatives and additives that come with the marketplace processed varieties. Making things yourself is both cheaper and healthier; but it does take time. Time, you can allocate to have a fun time on a weekend or evening when there is nothing on TV. Plant Based Cuisine is delicious, inexpensive and healthy. You will learn, just as you did when you gave up your meat, fish, dairy and eggs that preparing plant based meals takes no more time and is usually cheaper than what you may have been used to. In many cases quicker than a pizza delivery in the old days! Learn to thrive in Nature’s bounty of whole natural foods, minimally processed and delicious. Eat the rainbow of the wonderful Natural FOOD that Nature provides. Then you CAN Live Long and Prosper, well into your 100’s and beyond! Skip Stein
15
THE EXTRAORDINARY HEALTH BENEFITS OF VOLUNTEERISM Giving of one’s time and talents is commonly thought of as ‘the right thing to do’ for others. Our communities, our youth, our seniors and those struggling with poverty, illiteracy, hunger or homelessness all represent a great need in a myriad of ways. Standing in the gap in even the smallest gesture to make a difference and improve their circumstances can be gratifying, but can it be health-improving for the person giving the help as well?
An analysis of data from the Longitudinal Study of Aging found that individuals who volunteer live longer than those who do not, even when controlling for age, gender and physical
CAREER-FULFILLMENT: Know a young adult in need of some direction in their career goals? In a study by LinkedIn, 41 percent of employers said they considered volunteer work to be as important as paid work, and 20 percent said
Increasing research points to a resounding YES and many studies in the last 20 years have demonstrated that volunteers benefit in multiple ways by the support they provide. Here are some of the most popular areas focused on and what the study results revealed: MENTAL HEALTH/STRESS MANAGEMENT: According to the Huffington Post, 94 percent of people who volunteered in the last twelve months said that volunteering improved their mood and 78 percent of them said that volunteering lowered their stress levels. Harvard studies also revealed lower levels of depression in those who volunteered regularly due in part to the increased social interaction. LONGEVITY: Formal volunteering through a specific organization isn’t necessary to reap the benefits of a longer life. A study of individuals who reported providing instrumental support to friends, relatives and neighbors had lower rates of mortality five years later than those who had not reported providing support. In addition, providing support was found to have a stronger relationship with longevity than receiving support from others. 16
better reason to get out of bed every day. They site the need for a sense of meaning and purpose outside of a career. If ones sole sense of identity is linked to “what they do” instead of “who they are”, there can ultimately be a lack of purpose during retirement, which could decrease their life span. Doing something that matters and working towards making a difference in the world has been proven to provide a high sense of fulfillment.
health. In addition, several studies have shown that volunteers with chronic or serious illness experienced decreases in pain intensity and depression when serving as peer volunteers for others also suffering from chronic pain. Using health and volunteering data from the U.S. Census Bureau and the Center for Disease Control confirmed that states with a high volunteer rate also have lower rates of mortality and incidences of heart disease. PURPOSE: By volunteering with an ongoing program on a regular basis (experts suggest at least a couple of hours per week), volunteers see growth and change. This reinforces the volunteer's own sense of worthiness and vitality in the program. Psychology Today sees volunteerism, specifically for older Americans, as a
they had made a hiring decision based on a candidate's volunteer work. It’s like the perks of an internship—except by donating your time and skills, you also score all the other benefits on this list. Volunteering also helps to hone professional job skills like teamwork, time-management and overall maturity. Feeling inspired to help but not sure where to start? Volunteer.gov is a good resource and there are several other websites and apps that provide guidance to a number of great charities and organizations to give of your time. Best In Health, Noreen Philyaw, CWWPM Health and Wellness Professional
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