Spring 2023 Bainbridge Living Magazine

Financial well-being means having the financial security and freedom you desire, now and in the future.

Steps to ensure you have financial health success:

• Manage and take control of your day-to-day, month-to-month finances

• Have adequate savings to absorb an unexpected expense.

• Track your financial goals and revisit them frequently.

• Make financial choices that allow you to enjoy a financially healthy life Ask a First

A Healthier and Happier Tomorrow

Welcome to the Spring 2023 edition of Bainbridge- Living Magazine! For this edition, we wanted to highlight ways to live a happier and healthier life.

To do that, we reached out to multiple health experts and professionals in the community, looking at health from every angle, not just the physical, but mental and spiritual as well. From counseling services, to yoga courses, healthy recipes, and everything in between.

Even if you don’t pay any of the businesses or professionals listed here a visit, I hope you the reader take the advice they offer and apply it as needed. The year is still young, there’s still time to meet that New Year’s weight resolution, to beat that personal best, or give a new diet a try.

As Bainbridge grows and changes, there’s no reason for us not to change for the better along with it!

EDITORIAL

Excercise

Exercise is one of the most crucial aspects to a healthy life, as well as the most ignored. Organizations like the YMCA can help overcome that.

Exercise, an imperative part of one’s wellness routine, often remains untapped in our society today. With constant on-thego lifestyles, busy schedules, and full plates, many forget or feel that they cannot make time for the required amount of daily structured movement. All too many fail to recognize exercise as a priority, and simply choose to push it aside, either getting to it

when they can (maybe once or twice a week), or not at all. However, the lack of daily exercise in our communities has resulted in various adverse health effects. Research shows that sedentary lifestyles contribute greatly to the risk of chronic disease, while the presence of regular exercise elicits powerful effects on the reduction of disease risk factors, and beyond that, provides

numerous benefits pertaining to physiologic changes, additional caloric expenditure to aid in weight management, and even psychological effects on the brain.

Physiologically, exercise introduces a healthy form of stress to the body, that when exposed to and progressed correctly over time, leads to increased bone density and strengthening of tendons and ligaments throughout the body. This structural enhancement leads to better joint stabilization, and therefore, aids in injury prevention. Exercise - depending on type, time, intensity, and other variables - also increases muscular endurance, strength, and power (all necessary for performing even the most basic, daily activities of life, such as: walking, lifting, chasing your kids, and so on) due to changes at the cellular level. Last, but not least (and certainly not exhaustive), exercise elicits positive effects on heart rate, cardiac output, breathing rate, blood pressure, and body fat percentage, further decreasing the risk of chronic disease, including: heart disease, hypertension, diabetes, and more. Psychologically, exercise arouses mental alertness and creativity, improves self-confidence, and causes the body to release “feel good” hormones (such as: endorphins, dopamine, and serotonin) that positively affect overall mood and can help improve symptoms of depression and anxiety.

The most important and effective way to implement and stay true to an exercise routine is to find something that you truly enjoy, and many exercise techniques exist that elicit the aforementioned, research-proven benefits. Some of these include, but are not limited to: cardiovascular training, resistance training, plyometric training, agility, balance, and core training. See the following paragraphs for a deeper dive into each, as well as an explanation of the unique effects on the body that each provides.

Cardiorespiratory fitness reflects an individual’s overall effectiveness in their heart’s ability to pump oxygenated blood to skeletal muscles during sustained exercise, in order to promote continued energy production in the body. Beyond exercise, it contributes to a person’s ability to sustain performance of regular activities of daily living, such as walking, working, grocery

shopping, etc., without fatiguing. Furthermore, research shows that an individual’s level of cardio fitness can influence their overall risk of morbidity and mortality. Those with poor levels of cardiorespiratory fitness are associated with higher risks, while those with higher levels tend to remain at a lower risk for premature death and disease; thus suggesting an utmost importance for this type of training (Kim et al., 2018; Lee et al., 2010).

Physically, numerous adaptations take place at the onset and continuation of cardiovascular training, to include adaptations to both the cardiac and vascular elements of the body. Research shows that upon chronic implementation of cardiovascular exercise training, the left ventricle of the heart (responsible for pumping blood from the heart to the body), becomes more dilated (contributing to increased diastolic volume due to earlier filling in the cardiac cycle) and the ventricular wall experiences hypertrophy, or growth of the muscle surrounding the chamber. This aids in increased myocardial contraction, thus more strongly and effectively pumping blood to working muscles. (Lavie, et al., 2015) All of these physiological processes work together to improve overall stroke volume, cardiac output, and VO2 max.

Resistance (or “strength”) training, often avoided due to the fear of “bulking up” or “getting too big”, provides necessary adaptation to ensure high quality of life for all participants, and if done correctly and according to a person’s specific goals, holds no definite risk of extreme muscular growth. Physiologic benefits of resistance training include, but are not limited to: improved cardiovascular efficiency, improved hormone and cholesterol adaptations and levels, increased bone density (important for preventing fractures from falls or repetitive use, especially for older individuals and endurance athletes), increased metabolism and decreased body fat (a common goal amongst many), increased neuromuscular control (aka coordination), increased strength of tendons and ligaments, increased muscular strength, and increased power (the ability to exert force in a short amount of time) (Sutton, 609). These adaptations not

only contribute to athletic performance, but they are equally important for prolonged ability to perform common activities of daily living, as well as to prevent injury. For example, many injuries occur due to excessive use or movement outside of a joint’s optimal range of motion and/or beyond its correct plane of movement. Resistance training helps strengthen muscles and other connecting tissues surrounding the joint, keeping movement within the most efficient plane and limiting detrimental stress to the joint and bone.

Plyometric training, also known as “jump training” or “reactive training”, includes many variations of jumping movements that require muscular power (force and speed) to perform. Although typically thought of for athletic populations, various plyometric exercises can be prescribed among many different populations to help achieve individual goals and aid in the performance of everyday activities, such as:  the need to suddenly jump out of the way of a dangerous situation, or subconsciously call upon the neuromuscular system to avoid a fall - especially important for older adults. Plyometric training enhances the stretch-shortening cycle, a physiological process in the musculature that allows for more rapid concentric contraction. For example, squatting down prior to a jump places an eccentric load on the muscle (a short lengthening period requiring muscular force), in order to help produce a more powerful concentric (muscle shortening) contraction, or jump. Other benefits of plyometric training include: improved strength and durability of ligaments, tendons, and cartilage, increased bone mineral density, improved synchronization between the nervous systems and muscular contractions, improved muscular power for all ages, and increased energy expenditure (aiding in weight management and loss) (Sutton, 426).

Next on the list: speed, agility, and quickness training (SAQ). Much like plyometric training, this too, is often associated with athletic populations; however, this form of training provides great benefit to participants of any activity level. People often visualize extreme workouts with whistling coaches, flipping tires, suicide-drills on the field and court, and other grueling obstacles; and though much of this does take place, many SAQ exercises tailor to all sports, ability, and lifestyle and prove effective for all types of functional wellness and fitness. For example, think of suddenly shifting directions to keep up with a bobbing toddler heading toward a great fall, or possessing the ability to quickly stop them from touching a hot pan on the stove (both of which I personally experienced this morning). To define each component of this training: speed refers to “the ability to move the body in one intended direction as fast as possible, ” Agility - “the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a stimulus quickly while maintaining postural control,” and Quickness - “The ability to react and change body position with maximal rate of force produc-

tion, in all planes of motion and from all body positions, during dynamic activities. (Sutton, 592-593). Physiologic benefits to this type of training include: improved general fitness as it relates to health, enhanced response time in reaction to a stimulus, improved mechanical skills in sprinting or changing direction, and improved top speed (Sutton, 427).

Balance training consists of exercises that target the neuromuscular system, as well as the vestibular system, to enhance a person’s ability to maintain, achieve, or restore their center of gravity in order to avoid a fall. Increasing one’s stability, the first essential element to fitness training, develops neuromuscular control by increasing motor neuron recruitment and firing frequency to the muscle fibers, a process needed to increase strength and safety when progressing to more difficult exercises. Balance training is essential to training programs of all levels (from youth, to top-skilled athletes, to the elderly population), as research has shown benefits pertaining to: decreased fall-risk, reduced risk of ankle injury, improvements in landing mechanics (thus, decreasing the risk to other lower extremity injuries), improved leg, hip, and glute strength, improved proprioception and awareness of the body in space, and improved agility-based outcomes.

Finally, and perhaps everyone’s go-to or pick-up exercise for that ever-so desired six-pack - core training. Although many associate core training with sit-ups, crunches, planks, and other ab-burning exercises, the body’s core consists of the musculature of the entire pelvis and trunk area, responsible for stabilizing the trunk and spine. In order to maintain optimal production, transfer, and control of the constant forces acting on the body, the core region must actively control the position of the trunk over the pelvis as it moves through space. Without a strong, stable core, the body will likely experience excess stress outside its preferred range and plane of motion, leading to repetitive injury. Lack of core strength can also lead to common symptoms of low back pain. Exercises that target all core muscle groups, including the low-back, obliques, gluteal complex, and abdomi-

nal musculature are essential to one’s exercise plan, and contribute to a person’s overall ability to move well and optimally. Such exercises include bird-dogs, fire hydrants, dead bug, bridges, pallof press, and more. Enhanced spinal health and posture, increased balance, stability, and coordination, improved technical and mechanical skill as it relates to movement and power, and improved overall bodily function for performing functional tasks are all great benefits to core training.

If all of this seems overwhelming, show no fear; the Bainbridge community supports fitness and exercise through providing many local places to utilize for planned activity.  The Earle May Boat Basin provides miles of walking, running, and biking trails and a fitness court at the banks of the river. Locallyowned gyms and independent contractors provide personal training services, small group training, and group training classes.

To highlight a specific organization within Bainbridge, The YMCA, established in Bainbridge in 1986, operates with a mission to put Christian principles into practice through programs, services and relationships that build a healthy spirit, mind, and body for all. According to Kim Mills, the Wellness Director, “The Bainbridge YMCA is a melting pot where everyone is welcome and a safe Christian environment is provided.” Kim has worked with the YMCA for nearly 30 years and shared her love and appreciation for its loyal members, the growth experienced over the last few years and the dynamic vision for the future. In addition to serving as wellness director, she passionately leads multiple group exercise classes throughout the day for continued growth and health.

As an organization serving the community for over four decades, the Bainbridge YMCA has experienced several challenges, including challenges post-Covid. It’s all thanks to loyal staff and committed members who have contributed greatly to its survival; and now to its positive outlook forward. Recently merged and incorporated with a group of YMCAs in southern Georgia, known as the YMCA of the Georgia Sunbelt, Bain-

bridge has increased strength to provide more amenities and programs for its members.  The Y is in the beginning phases of multiple renovations including working with new technologies, installing state-of-the-art equipment, a pool renovation, tennis court renovation, and the addition of outdoor pickleball courts. Future visions include plans for child-watch area expansion, more youth programs and more mission based programs that meet the unique needs of the Bainbridge community.

Kim shared, “Our quality of life here in Bainbridge is definitely going to improve as our Y membership is on the rise and our community stands behind fitness, family and fun for all.”

Community is a vital aspect of exercise, as it provides inspiration, accountability, and overall joy along a person’s fitness journey. Many avenues exist of which to implement movement and exercise into one’s weekly, if not daily, routine, so choose one that you enjoy most. The very act of starting presents a challenge to many, even to the most dedicated athletes; however, with determination and consistency, you will reap the all-encompassing, life-altering benefits of exercise!

STOP

THANK

NUTRITION

Brittany Tyus of Infuse Aesthetics and Wellness seeks to educate patients about helath and wellness, not just offer quick solutions.

Nutrition” is the process of ingesting foods and/or food substances to support energy needs and cellular processes, in order to “fuel” necessary physiological demands (for regular, metabolic bodily maintenance and physical activity). Foods consumed are further broken down into two categories: macronutrients and micronutrients. Macronutrients include: carbs, proteins, and fats (each broken down into smaller substrates through digestive and metabolic processes) and provide energy for the body. Think of these macros as the fuel the body needs to operate, much like gasoline is needed to operate a vehicle. Each macronutrient fuels the body in unique, essential ways; and contrary to many modern-media spoofs, none should be avoided.

Micronutrients include vitamins and minerals, which do

not provide energy, however aid in the metabolic cycle used to create energy (from fuel-sourced substrates). Energy is created in a cellular structure known as the mitochondria, often referred to as “the powerhouse of the cell.” Throughout the process of energy production, many reactions take place in three different processes: ATP-PC, Glycolysis, and Oxidative Phosphorylation. Within each of these stages, multiple reactions occur, requiring these micronutrients obtained through the digestive process, to aid in the mitochondria’s production of energy. To correlate with the above car example, think of these vitamins and minerals as the elements that allow machines to optimally prepare gasoline (or fuel) for the vehicle.

Average daily recommended amounts for macro and micronutrients, as recommended by the National Academy of

Medicine, can be found at the National Academy of Sciences, Engineering, and Sciences website, but vary according to various factors, such as: lifestyle, age, and energy expenditure.

Influencers and trainers all over the internet, social media, and TV, as well as medical doctors, all proclaim the same thing: eat healthy! But what does that mean exactly? A “healthy diet” or “healthy nutrition”, simply means well-balanced. A well-balanced meal, three times a day with healthy snacks in-between, includes a proper proportion of all macros and micros, and can be visualized using the MyPlate method. MyPlate offers a very simple, visual way to obtain and maintain this balanced diet, without the need to count the specific content of all your food groups. At a full meal, half of your plate should include fruits and veggies (each providing an excellent source of various vitamins and minerals), about a quarter of your plate should consist of carbohydrates (which, contrary to common belief, do not need to be completely avoided - 45-60% of your daily food intake should include carbs (which does include fruits and veggies, as well as other whole grain sources)), another quarter should include protein, and finally, a small portion of low-fat dairy is also recommended, if tolerated. As far as snacks throughout the day, opt for smaller portions of nutrientdense foods, such as: a handful of nuts, yogurt with fruit and granola, or an apple or banana on-the-go.

Although most essential nutrients can and should be obtained through real-food sources, many individuals choose to supplement their diet with supplemental nutrition, such as: protein powders, pills, fruit and veggie powder blends, bars, and more based on their unique needs.

Bainbridge houses multiple businesses with products and medical services to help supplement each person’s nutritional needs in different ways.

Infuse Aesthetics and Wellness, located at 721 E Shotwell St., is a local health clinic focused on functional wellness, and providing clients with medical-focused services tailored specifically to the individual’s long term health goals. Bainbridge-native, Brittany Tyus, FNP-C is the owner and nurse practitioner at this local clinic and shared about the mission of Infuse, why she chose to bring such a clinic to Bainbridge, and details about the services provided to patients. Her mission: to personally engage with and educate patients on functional wellness, rather than prescribing a quick fix and sending them on their way, and making health and wellness an easilyaccessible priority by providing “big city” services with a small town feel.

She talked specifically about three well-known and distinctive services pertaining to nutrition that they offer: medically-driven weight loss, vitamin infusions (inserted directly into the bloodstream via IV), and hormone therapy via hormone pellets. Their weight loss packages begin with an initial consultation to discuss further options and packages best suited to each client, all of which include general nutritional guidance. Patients may also choose to receive IV drips and add-ons from a list of solutions containing different vitamin content, and therefore varying outcome-targets, all of which provide a faster release and quicker benefit to the body. Also unique to this medical-focused health and wellness business, Infuse provides hormone therapy via hormone pellets. After initial consultation and labs for clients, the pellet is inserted into the fatty layer of the skin where it remains for slow absorption

over a 3-4 month period. This technique provides a much safer route for hormone therapy, as the bio-identical hormones used helps to keep hormone levels more stable and consistent over a longer period of time, and provides safety against unwanted side effects often experienced through hormone therapy in synthetic forms.

How do hormones relate to nutrition, exactly? Hormones regulate pretty much everything in the body (physiological reactions, mood, physical health, performance, digestion, etc.), and nutrition highly affects the regulation of these hormones. What you ingest makes its way to the gut where digestion takes place, so that your body can break down and utilize the nutrients from the food, as well as discrete the waste not needed. Thus relating to gut health, which has a huge impact on everything in the body. Mindfulness is imperative, and as Brittany summarizes it, beautifully, as this, “The gut is your leading pathway into everything. The better gut health you have, the better overall health you are going to have.” In addition to the aforementioned treatments, Infuse provides food sensitivity tests and nutritional deficiency tests to help target possible issues in the gut caused by foods.

Brittany’s closing statement, “Be mindful! Educate yourself, and do your research on foods and how it affects your body… You do have to take some sort of accountability. And that’s the part of wellness that I like. A lot of people that are interested in their own health and wellness are willing to put the effort in and have some sort of accountability for themselves, to invest the time and effort into trying new suggestions.”

Nutrition, perhaps the most important aspect of one’s overall health and wellness, undoubtedly requires effort to maintain healthy habits. A quick Google search can provide an ample amount of education on different types of foods, nutritional facts, serving sizes and portions, nutritional balance, and more, and although the sources should be research-based and clinically proven, any type of education on the matter exceeds none at all. Bainbridge houses multiple businesses - Infuse, Health Products and Yogurt Too, KGD Produce, grocery stores with fresh fruits and veggies, nutrition and wellness coaches, and more - to help keep optimal nutrition a priority in the lives of the community.

STRONGER THAN EVER!

THE SAFE, SOUND & SECURE OPTION

SCOTT EWING President & CEO

Where you choose to bank matters, and First Port City Bank is well capitalized and positioned to serve your financial needs.

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Whether it’s an email, call or text, our community bankers are here to answer your questions and concerns. It’s in times like these when the time-tested, relationship-

focused model at First Port City Bank truly matters. Customers deserve to know that they have a safe, sound, and secure community bank option and that is why many of our customers have banked with us for over 49 years.

Are you worried about your deposits? First Port City Bank partners with IntraFi to keep your money secure and protect deposits over the FDIC limit of $250,000.

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Clothing Accessories and Gifts for Young Chicks and Hip Hens

RELAXATION

Kelly Phillips, owner of Serenity Med Spa, offers tips on how to relax and relieve stress, from massages to dietary changes.

There’s no shortage of stress these days. Work, family issues, politics, the economy, medical problems, the list of things that worry and stress us out seems to grow by the day. It’s likewise becoming increasingly important to manage stress levels. However, not all methods of relaxation and management are created equal; some, like binge eating or excessive drinking, only exacerbate the problem.

One place that specializes in relaxation is Serenity Med Spa. Located off West Street, the business opened its doors in 2007, and has been helping customers de-stress ever since. Owner and manager Kelly Phillips gave some pointers to the Post-Searchlight about ways to relax and manage stress, be it a spa treatment

or a simple home remedy.

For those who are more active, play sports or exercise regularly, cramps, muscle fatigue and burnout are all things to be wary of. One obvious solution for muscle fatigue Serenity offers are massages. “We have a lot of different services that are relaxation services,” Phillips said. “We have facials that we do… they massage the face, massage the shoulders. They do a deep cleansing, a steam, and a mask, hydration.” She continued, “Definitely for someone’s that’s done a workout, we have the massage that we offer.” Serenity caters their massage specifically to the individual’s needs, be it a light surface massage, or a deep-tissue massage for more intense cases. If a person has just one part of their body

that needs care in particular, their masseuse will likewise tailor the treatment to that.

Obviously, there are other long-term issues that can stress the body. It’s become a common joke that Americans are increasingly overweight, but it’s a joke that has basis in reality. And obesity is just another factor that stresses the body and mind, with both negative body image and long-term health issues. Serenity offers treatment programs for weight loss as well. “If they’re having issues with their weight, if that’s stressing them out, we do have a weight loss program,” Phillips said. She described the program, saying, “Our program is medically managed by our physician, so it’s not one of these fly-by-night programs that say you’re gonna lose 20 pounds in a week, and then as soon as you stop you’re gonna gain it back.”

Weight gain, usually caused to stress-related binge-eating, is just one sign of stress people should watch for. Other signs include hair loss and muscle tightening or fatigue, as well as acne break outs. Some dietary recommendations for binge eating include eating smaller meals, as well as the typical advice of cutting down on carbs and fat (bread, grains, pasta).

For those that may not have the time or money to make a trip to Serenity, Phillips recommended several home stress relief methods. “As always, taking a long bath,” she said, “You know, we all don’t like to exercise because it’s hard and it takes time,

and it takes effort, but exercise is a great stress reliever because, especially if you’re taking long walks or doing any kind of yoga or meditation, those are all wonderful ways to relieve stress, because that’s gonna work all the endorphins in your body. It’s gonna relieve all that stress and tension that’s built up.”

Of course, while stress inevitably has negative repercussions on the body, mental issues and deeper problems that can stress a person cannot always be treated physically. While Serenity is not necessarily the place to treat these issues, Phillips did offer some pointers on how to manage them. She described one of the leading causes of such stress: “Most of the time it’s just getting in your head, and letting everything pile up and thinking that you’re not able to cope with it, or able to work any of it out. It starts building up in your head, and it starts building up in your body. All that stress in your head is gonna relate to your body as well.”

One simple way to manage this build-up, according to Phillips, is simply having someone to talk to. For those that are religious, prayer is another method she recommended. “They say, ‘Let go and let God’… some people aren’t religious, some people don’t have those same beliefs, but I know, for me, that’s a good stress reliever.”

Another way to relieve tension, or alternatively, help ease distractions, is listening to white noise. “A lot of times it does help

help for people, and especially for people that are on the spectrum, that have some autistic tendencies, things like that,” Phillips said. “Even if you’ve just got distractions, ADD, or even just mentally, other things that are bothering you in your head, or outside around you, the white noise helps a lot.”

These days, it seems stress levels have skyrocketed, with more and more issues piling up. Constant 24-hour news coverage on the TV, the computer and our phones means there’s no escape. Economic issues follow us from the gas station to the grocery store. And for some, the family they come home to may cause just as much stress as everything else.

When asked for her opinion about stress levels in Bainbridge, Phillips said that Serenity has been busy lately. “I think everybody’s stressed these days. I think we all try to do too much, we put too much on ourselves, with children, with jobs,” she said. “We try to do everything we can, and we don’t take time to slow down, to enjoy the little things and relax.”

Phillips concluded by driving home the importance of self-care. “Take time for yourself, a lot of us don’t slow down and take time for ourselves,” she said. “You’ve gotta take care of yourself before you can take care of anybody else. And the more you take care of yourself, the rest of your life is gonna fall into place, be better, and less stressed.”

For those looking to avail themselves of Serenity’s services, their offices are located at 404 S West Street, next to Bainbridge Family Dentistry, and can be reached at 229-246-4567.

MENTAL HEALTH

Chris Beam explains how Samaritan Counseling Center offers counseling from a Biblical perspective for everyone, both Christian and non-believers.

As previously discussed, there’s a never-ending supply of stress these days. You wake up and turn on the news to see bad news at home and abroad. You gas up your car for work and see nothing but bad news for your wallet. Supply chain shortages brought about by COVID have mostly subsided, but the labor shortages caused by the pandemic have left the workforce stretched thin. For some, their time with family may be the only reprieve from the stresses of the world. But for others, their family life is just as much a source of pain and turmoil as everything else.

Some are better than others at coping with circumstances

like these. Some people even seem to thrive under pressure. But everyone has their breaking point. So where does someone turn when there is nowhere else to go, when they’ve reached their wit’s end? Some turn to religion, to their church, temple, mosque or whatever belief they subscribe to. Others may seek help with professional counseling.

This is where Samaritan Counseling Center of Southwest Georgia enters the picture. Having opened its doors in Bainbridge in 2007, the center saw an increase in counseling sessions following the pandemic. According to executive director Chris Beam, the usual amount of sessions for a given year is 3,000.

When the pandemic hit in 2020, that number jumped to 4,000, despite the oppressive lockdown restrictions.

“I can tell you one of the reasons why,” Beam said, “is because we switched to teletherapy really quickly. Everything shut down on one Friday, and we already had everything in place to do teletherapy even before that hit, and so, that Monday we started up.” He continued, elaborating, “Probably why there were so many more, is when we’re calling the client, they’re saying, ‘I don’t feel like it today’, skipping out. Plus, the need was there. A lot of people were just at home, needing help.”

Beam listed off some of the most common issues the Center deals with, which includes depression, anxiety, parenting/childcare issues, marriage counseling, anger management, PTSD, ADHD, and OCD, as well as the occasional case of substance abuse, though he specified that most substance abuse cases were referred elsewhere. “Just because, with substance abuse,”

he explained, “if you’ve got somebody who’s been drinking for 14 years, coming in here and talking to me once a week, while you’ve got another 168 hours in the week to deal with.”

The top four of all these issues the Center sees are depression, anxiety, marriage and childcare. For issues like depression and anxiety, Beam stated some of the most effective methods of treatment were talk therapy, which the Center offers, in addition to medication. “That doesn’t mean everybody needs medication, or everybody needs talk therapy,” he clarified. Some cases of depression, Beam stated, are situational, while some are attributed to the person’s natural disposition. “Really, it’s addressing, ‘What are you thinking, what are you feeling, what are you doing?’ If we keep doing what we’re doing, we’re going to keep getting what we’re getting.”

As for marriage issues, the biggest commonality seen in cases, according to Beam, is “just two people that are having a hard

time getting along with each other.” He explained, “I know that almost sounds too simplified, but they’re at the point where they do not believe the other person is for them, they think they’re against them, and they’re more focused on what the other person is doing wrong, than what they’re doing.” He described it as a cycle, saying, “So if one person’s yelling and screaming when they get mad and the other person shuts down, well as long as they keep yelling and screaming, this other person’s gonna keep shutting down. But when they shut down, this person feels disconnected, ignored, it’s just as hurtful, it just looks different.” The focus of marriage counseling, Beam said, is changing the couple’s dynamic from trying to win an argument, to communication and understanding.

There are physical symptoms one should look out for to judge whether they should seek professional help; these include changes in sleep habits and fluctuations in appetite. A persistent

problem or feeling is definitely something to consider. “Everybody has a bad day,” Beam said, “but when you ask somebody how they’re feeling, and they tell you, ‘I’ve been depressed for eight months’, that’s a long time to be dealing with it.”

Spirituality is also considered at Samaritan Counseling Center, as the name suggests. Beam recounted how he became saved while attending Georgia Southern, during which time he got involved in music ministries. He began receiving requests for advice during this time, which planted the seed for his eventual transition into the counseling field. “Sometimes it feels like you’re parenting, sometimes it feels like you’re a teacher and you’re teaching,” he said. “Sometimes, especially with what we do because we’re faith-based, sometimes it feels like pastoring people.”

While Samaritan is a faith-based organization, it is not only welcome to Christians. “We don’t push our faith, we don’t push

our perspective off on anyone,” Beam said, “but… I also think there’s a spiritual aspect to it.” He continued, “I think even nonreligious counseling services or organizations recognize the need for figuring out, ‘What do you believe, and how does this affect you?’ ‘What is your source of strength?’” While not attempting to push clients to believe, their therapy does take a Scriptural perspective.

To help manage stress, Beam encouraged the usual steps, such as proper rest and activity. Managing one’s thoughts was another suggestion. “Look at what you’re thinking, what are your thoughts,” he said, “because for all of us, we’ve got this voice in our head that keeps going round and round, and we believe it… and sometimes it can sound so subtle. ‘What’s the point?’ ‘Why try?’ ‘Just give up, it’s not going to work.’” He continued, “You think that, just like that, for even six seconds, and you believe it’s not going to work, and none of that is true.” According to a study Beam cited, roughly 40% of what a person’s inner monologue tells themself is untrue.

In conclusion, Beam encouraged people to be proactive with their mental health, saying, “Don’t wait ’til you get that flat tire.” He summed up Samaritan’s work as: “What we do here, is we try to come alongside people to help them with whatever it is they’re struggling with. We don’t have the answer to every problem, but we’re willing to come alongside them and help them, whether it is mental, emotional, spiritual or relational. It’s just what we do.”

Summer Strawberry Salad with Feta

INGREDIENTS

For the dressing:

1/4 cup sliced strawberries

3 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon chopped shallot

1 tablespoon fresh lemon juice

2 teaspoons honey or maple syrup

1/2 teaspoon salt

For the salad:

8-10 ounces arugula or spinach greens, or a 50/50 mixture

1/2 cup Italian parsley leaves (tender stems are okay) or basil leaves

1 pound strawberries, hulled and quartered

1 English (seedless) cucumber, sliced into 1/2-inch chunks

1 pint cherry tomatoes (any color), sliced in half

1/4 cup sliced red onion

1/2 cup crumbled feta cheese

INSTRUCTIONS

Make the dressing

Combine all ingredients in a blender or small food processor until smooth and creamy. Dressing will keep refrigerated up to 5 days.

Make the salad

Put the arugula in a large salad bowl or a large serving platter. Top with the remaining ingredients and drizzle with 3 tablespoons of the dressing. Toss together gently. Serve with additional dressing on the side.

NOTES AND TIPS

Make the dressing up to 5 days ahead and keep in a covered container (a glass jar is perfect) in the refrigerator. Give it a shake to blend before dressing the salad.

For the best texture, dress the salad shortly before serving so it doesn’t wilt the greens.

To make ahead for a party or picnic, you can assemble the undressed salad in your serving bowl and cover with a clean damp towel. It will keep up 6 hours in the refrigerator

Salmon with Avocado Salsa

INGREDIENTS

2 4-6 oz salmon fillets

2 tablespoons olive oil

1 clove garlic minced or crushed

1/2 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon onion powder

1/4 teaspoon black pepper

1/4 teaspoon salt

For the avocado salsa

1 ripe avocado pitted and diced

1/2 cup tomato diced (any type of tomato)

2 tablespoons onion diced

2 tablespoons cilantro minced

1 tablespoon olive oil

1 tablespoon lime juice

salt and pepper to taste

INSTRUCTIONS

Stir the olive oil, garlic, and spices in a small bowl. Brush or rub salmon with the spice mixture.

Heat a large heavy-duty (preferably non-stick) pan or grill mediumhigh heat. Add salmon to the pan and cook for 5-6 minutes per side. Remove from pan, top with avocado salsa and serve immediately.

To make the avocado salsa:Add the avocado, tomato, onion, and cilantro to a large mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper. Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to serve.

To bake salmon: pre-heat oven to 400F. Place salmon on a sheet pan and bake for 12-15 minutes or until cooked through.

Blackberry Cobbler

INGREDIENTS

Blackberry Cobbler Filling:

3 cups blackberries fresh or frozen

2 tablespoons zero calorie all natural sweetener

1 teaspoon vanilla extract

Blackberry Crumble Topping:

1 cup oats old fashioned or quick oats

3 tablespoons flour all-purpose or gluten-free

2 tablespoons zero calorie all natural sweetener or coconut sugar

3 tablespoons coconut oil or butter

INSTRUCTIONS

Preheat the oven to 350 degrees.

To a large bowl, combine the blackberries, 2 tablespoons zero calorie all natural sweetener, and vanilla.

Mix together and then add to a pie pan or 9×9 baking dish.

To the same bowl (no need to wipe out) combine the Blackberry Crumble Topping ingredients. Mix with your fingers until you can clump together.

Add the crumble topping to the top of the blackberries.

Bake for 60 minutes, until the topping is golden brown and the berries are bubbling.

Remove from the oven and let rest for 30 minutes before serving.

Hunting ...

It’s what we know. It’s what we do. It’s who we are. We’re explorers. We’re adventure seekers. We’re those who pursue the experiences that take us to the source of life itself. We’re at home in the woods and restless in modern society. We’re passionate about our craft and driven to improve it. We know what works and what doesn’t. So, we customize. We innovate. We devote our time and resources to developing precisely the types of tools we need for each pursuit.

YOGA

Paula Grollan, a yoga instructor at the YMCA, brought the benefits of the exercise to Bainbridge when nobody else offered it.

Namaste!” A Hindi term associated and used within yoga workouts, means “Greetings to you.” This gesture shows signs of respect and greetings of peace, increasing the flow of mind, body, and spirit as you complete your workout and continue on to your day. The workout, and yoga as a practice, promotes flexibility, strength, endurance, self-awareness, mental relaxation and so much more, with many physical, mental, and even spiritual changes occurring throughout the day and lifetime following a yoga experience.

The process of yoga, a mind-body exercise involving muscular activity (as it applies to strength, balance, and flexibility),

breath, and focus, consists of: various movements and poses (such as, down dog, warrior pose, child’s pose, and more), balance-enhancing postures, breathing techniques, and relaxation. Yoga originated in India thousands of years ago, and its first philosophy and practice is found in the classic text, Yoga Sutras, and described by Patanjali. This text, acknowledged as the “authoritative text on yoga,” utilizes 196 sutras to discuss the components of yoga: meditation, conscious breathing, lifestyle, visualization, and more. Other disciplines in yoga stem from Patanjali’s “eight limbs,” comprising ethical principles for living with purpose and meaning (Int J Yoga, 2011).

Though yoga definitely presents as a means for self-awareness and self-development and originated from a spiritual sense, research sheds light on numerous benefits physiologically, pertaining to multiple systems of the human body, as briefly described below:

Nervous System: Significantly reduced intrinsic neuro hormonal activity is a result of yoga practice, ultimately contributing to lower stress hormones found in the body (including grater secretion of cortisol in the urine). Reduced flight-or-flight activity of the nervous system ultimately results in lower heart rate and increase in breath volume. Yoga also improves many aspects of brain activity (Suri, et al., 2016).

Cardiac System: Yoga has shown effectiveness in the treatment of hypertension. Decreased oxygen consumption, heart rate, and diastolic blood pressure contribute to significantly reduced prevalence of heart disease and myocardial infarction. “Yoga helped in regression of coronary lesions, improving myocardial perfusion and symptomatic improvement in Angiographically proven coronary artery disease patients.” (Suri, et al. 2016)

Respiratory System: One study showed reduced bronchial constriction in a group of yoga participants with exerciseinduced Asthma. A study showing the effect of yoga on patients with chronic obstructive pulmonary disease (COPD) produced significant improvements in vital capacity, maximal inspiratory pressure, and maximal expiratory pressure, thus improving the overall quality of life for these individuals. (Suri, et al., 2016)

Musculoskeletal System: Yoga involves the coordination of different muscle groups and synergistic and antagonistic muscles responsible for movement, thus increasing strength, stamina, stability, endurance, flexibility, and enhanced neuromuscular control. Such improvements help prevent chronic disease of the musculoskeletal system, such as Osteoporosis, and contribute to an increase in performance and work capacity (Suri, et al., 2016).

Further explanations and effects on other systems (reproductive, endocrine, etc.) can be found in the article: Exploring the Physiological Effects of Yoga: A State of the Art Review, written in the International Journal of Physical Education, Sports and Health.

Paula Grollan, a current yoga instructor at the YMCA in Bainbridge, first found yoga while working in HR and administration for a local college. She knew of a professor who offered yoga instruction and participated in some of her classes. She has always loved fitness and physical activity as a recreational runner, and loved the therapeutic aspects of yoga. Her passion for serving others led her to pursue a career in physical therapy as a physical therapy assistant, where she soon realized the positive effect of movement and exercise on the human body, pertaining to both prehabilitative and rehabilitative purposes. She began studying the effects of therapeutic yoga and found great benefit in healing and restoration for those suffering from injuries, work-related physical stress, etc. She then went on to pursue a yoga-instructor certification from a 200-hour, in-person course

in Tallahassee, with observation in multiple settings offering various forms of yoga. As she experienced the continued benefits of the yoga practice, she knew that she wanted to bring this form of fitness to the Bainbridge community, who at the time, did not offer such services. She found her home at the YMCA, and now teaches both Vinyasa yoga (a “flow-type” yoga where you move fluidly from one move to the other, on and off the mat) and a personally-developed chair yoga class (great for beginners and those who struggle to get on and off the ground). “I find it very rewarding to bring it to people who otherwise could not perform the yoga I bring to the afternoon classes.” She also explained that chair yoga provides a good foundation for those that are new to yoga to learn the moves in a more stabilized way.

Yoga, which originated thousands of years ago in India as a spiritual practice, was developed with the idea to discover your mind, body, spirit, and overall self. The technique has since experienced westernization with a greater focus on pose and strength, and less on the spiritual aspect; however true physiological, psychological, and spiritual benefits stem from a combination of all three of these practices within a yoga workout. The word “yoga” originates from a Sanskrit root “yuj”, meaning, “yoke”, “join”, or “union”. During yoga of all types, participants are encouraged to find their “mind-body connection” in every move and in every breath. Paula encourages participants with this - “Don’t worry about what the pose looks like.  You want to bring the pose to your body. Modify according to your body, as part of yoga is to learn your own body. It’s a journey. Your body will change over time, and just don’t give up!”

Finally, Paula closed her story and summarized her love for and experience with yoga with this statement:  “everything else just fades away. And that’s the beauty of yoga. It helps you set aside all the chatter of everything going on in the world and in your life. Come into class, get on your mat, and bring your awareness to your breath. Feel the cool air going in, and the warm air going out. Feel the sensations of your breath.. you pay attention to those little subtleties of your body, and everything just fades away.” Join Paula at the YMCA Tuesday mornings from 9:30-10:30 for chair yoga, and Tuesday and Thursday afternoons from 4:00-5:00 for afternoon yoga.

SLEEP

Sleep is, unsurprisingly, just as important to health as a good diet or exercise.

No matter how you go about managing your physical (or mental) health, be it running, weight lifting, or yoga, one of the most common recommendations is to ensure getting enough rest. So take a seat, rest a minute, and read on for what may be the easiest, most important aspect of your overall health and wellness journey. Over the last few weeks, I have shared the importance of daily movement. Today, I want to take a “rest” from moving, and literally talk about the importance of rest! Adequate rest and sleep is imperative to your body, as this allows for the rejuvenation, healing, adaptation, and growth that your body needs for its well-being and optimal

function. Unfortunately, we don’t talk about it enough, and many of us certainly don’t get enough of it.

Speaking from personal experience, prioritizing rest might actually include difficulties greater than that of even exercise itself. The world keeps spinning, days go by, we’re over-committed (to both others’ commitments and our own), and it just feels like we need more time in the day. We often feel as if we don’t even have the time to rest. Or, many feel that rest may even slow you down towards achieving a goal, because after all, “success doesn’t sleep.” Right? Not necessarily. Your overall success actually depends upon your brain’s ability to consolidate the information it

receives throughout the day, repair muscle tissue stressed by exercise, and increase resiliency and motivation to seize the day ahead, all of which happens during sleep.

As you sleep, your brain goes through four different stages, grouped within two main cycles: NREM, non-rapid eye movement, and REM (rapid eye movement). NREM begins as you start to fall asleep (N1), leading to the second stage, “light sleep”, where your brain activity slows and other physiological changes occur within your body. 46-60% of sleep remains in this stage. During this stage, your brain refreshes its ability to learn new information throughout the day. In the third stage of sleep, “deep sleep”, most of your body and mind’s growth and restoration takes place. Finally, REM sleep is often associated with dreaming and procedural memory consolidation (learning a new task or skill). Generally, the National Sleep Foundation recommends 7-9 hours of sleep for adults, allowing for 4-6 full cycles of sleep to take place.

As stated before, your body needs rest in order to repair muscle, increase mental capacity, prevent stress and burnout, positively affect healthy maintenance of weight, enhance memory and learning, and more. Sleep is shown to directly influence hormone levels, including: growth hormone, thyroid hormone, and cortisol. Growth hormone, essential for muscle and bone development and repair, increases throughout the night. Sleep promotes better control of thyroid hormone, which greatly affects glucose metabolism; whereas a lack of sleep may lead to glucose intolerance. Cortisol levels, the hormone secreted in re-

sponse to stress, are lowered throughout the day with adequate rest. Beyond its powerful effect on hormones, the natural regulators of all physiological processes, brain activity during sleep leads to the body’s enhanced ability to more effectively learn new movement skills and process new information throughout the day (i.e, names of people you meet, data important for work, procedure for new tasks, etc.).

The above information grasps only the surface of sleep research and its necessity for good health and peak performance (physically and mentally). However, like most other things, implementing sleep habits into your routine is a lot easier said than done. Some tips for attaining good sleep include: keeping a consistent sleep schedule (waking up early on the weekdays, and sleeping in for hours on the weekend can negatively affect the body, much like jet lag), ceasing use of technology at least one hour before bedtime (exposure to blue light found in screens keeps the brain awake), and maintaining an optimal sleepsupporting atmosphere (dark room and low temperature, which helps you fall asleep faster).

Adequate rest is essential to improving and maintaining good health, in all aspects. Allowing your body to rejuvenate creates a slingshot effect; a slight setback for a powerful propulsion forward. Need to contemplate? Give it a thought, and just “sleep” on it.

Fueling Fun

o the coast for a long weekend? Whatever your plans, stop FUEL UP BOAT GASor your boating (and small engine) needs. No ethanol to y about! Af ter all, we' ve been FUELING FUN since 1959!

525 W. Shotwell Street, Bainbridge, GA 39817

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