Health and Wellness Edition
NEW YEAR NEW YOU! Achieve your new year’s goals this year with our guide to getting fit, getting fed, and getting fabulous
20 BEST HEALTHY FOODS
Eat better to feel better and keep your 2020 health goals on track all year long
WHAT IS CBD?
Learn more about the health benefits and best ways to apply it where you need it most
Winter 2020
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CONTENTS
New Year, New You | Winter 2020
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Letter from the Editor Welcome to the New Year!
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The 20 best foods for your health in 2020 Blueberries, salmon, and dark chocolate! Oh, my!
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Manuscripts, artwork, photography, inquiries and submitted materials are welcome. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by an information storage and retrieval system, without permission in writing from Metro Market Media Inc. Although every precaution is taken to ensure accuracy of published materials, Metro Market Media cannot be held responsible for opinions expressed or facts supplied by its authors. Dawson Living reserves the right to refuse advertisements for any reason. Acceptance of advertising does not mean or imply the services or product is endorsed or recommended by Dawson Living.
Fit Body Boot Camp Master your fitness with professional help. Healthy recipes everyone can make and enjoy Put those health foods into action.
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Resolutions you can really keep Learn what works and what doesn’t. What is CBD Oil Let us walk you through some of the finer points.
EDITOR Joshua Demarest
PHOTOGRAPHY Jessica Taylor
PUBLISHER Stephanie Woody
CONTRIBUTING WRITERS Jessica Taylor
ADVERTISING SALES Jennifer Richardson
DAWSON LIVING, A DIVISION OF Dawson County News Dawsonville, GA A Metro Market Media Inc. property
CREATIVE SERVICES Chelsea Sunshine, Magazine Design Indigo Whatley, Ad Design
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Winter 2020 | New Year New You
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LETTER FROM THE EDITOR
New Year, New You
Joshua Demarest, Editor jdemarest@dawsonnews.com
Can you believe it’s 2020 already? It seems like time goes by more quickly every year. This past decade has had its ups and downs, but it has always remained interesting. Who can forget the time Lady Gaga wore a meat suit to the 2010 MTV Music Awards? Or the (definitely black and blue) dress that divided the internet? What about the royal wedding (twice)? Or the coming and going of Game of Thrones? Blockbuster? Harambe? Tide pods? Gender reveal parties? It’s pretty crazy that all of those things happened last decade. But that’s the interesting thing about time — it keeps going. And so now we are staring down a new year,
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New Year New You | Winter 2020
a new decade, and trying to decide what to make of it. The beauty is that it’s a blank slate. What better time to embrace a mantra like ‘New Year, New You?’ Have you had trouble keeping those pesky New Year’s resolutions? Is this the year you want to finally drop that weight? Or start that hobby? Or take that trip? I say go for it. Over the next year, you can achieve any number of goals, but you have to start somewhere. Remember that just because the clock strikes midnight and the 2020s begin, you haven’t suddenly been granted a magical wish. No matter what your resolution is for this year, it’s important to prioritize the hard work and discipline it’s going to take to achieve it! If you want to create a ‘new you,’ you have to remember that you can’t throw out the ‘old you.’ You are who you are. If you struggle with finding time or discipline to go to the gym (and believe me, I do too), that struggle is going to be just as real this year as it was in 2019. If, on the other hand, you’re nothing but hard work and discipline, and you’re resolving to loosen up a little this year to stop and smell the roses, that is going to feel like hard work, too! But just because you had a hard time with something or made some mistakes last year, doesn’t mean you have to let that define you. Just let it guide your growth. Could you imagine trying to write a novel or paint a masterpiece and throwing it out every time you made a mistake? You’d never get anywhere! So this year, and this decade, remember to be kind to yourself, believe in yourself, and work hard for yourself, and you will end the year closer to the ‘new you’ that you want to become. Now bring on the ’20s!
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The 20 Best Foods FOR YOUR HEALTH IN 2020
With the start of a new year - and a new decade - it’s that time where we start setting our resolutions which often includes taking better care of our bodies.Sometimes that means setting goals to hit the gym a few times a week to work off those pounds we gained at Thanksgiving. Sometimes it’s setting a goal to cook healthier balanced meals from the comfort of our own kitchens. Sometimes it’s all about setting goals to lower that cholesterol and living a happy, healthier life. Whatever your health goals may be, we’ve gathered 20 foods for you to try in 2020 that come packed with nutrition. Whether your focus is losing weight, gaining muscle or finding healthier alternatives to your high-calorie snacks, these 20 super foods will help jumpstart your resolutions in a nutritious and delicious way. A L M O N DS A handful of these tiny tree nuts make for a well-balanced snack when you’re crunched for time. Almonds are a great source of vitamin E which helps protect your cells from damage as well as magnesium which helps lower blood pressure. Because almonds are low in carbs and high in protein and fiber, a little goes a long way. Protein and fiber help keep you feeling full which means when you eat a handful of almonds you might be less likely to snack more throughout the day. Beyond eating almonds raw or toasted, they are used to produce almond milk, butter and flour which make for substitutions for those that are lactose intolerant or looking to bake with a less processed flour than all-purpose.
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EXTR A V IRGIN O LIV E O IL If you’re looking for a butter alternative, grab a bottle of extra virgin olive oil on your next grocery run. It’s a natural oil extracted from olives that contains healthy monounsaturated fats, like oleic acid, which help reduce inflammation. It can be used in salad dressings as well as a base for sauteing vegetables and meats. It’s a great alternative to butter if you are in need of a healthy substitution. If one of your favorite recipes calls for butter, you can use three-quarters of the amount of extra virgin olive oil instead. SWEET POTATO ES Even though a lot of diets on the market give potatoes a bad rep, sweet potatoes are full of nutrients. It makes
sense for low-carb diets to condemn potatoes, especially when French fries are loaded with sodium, grease and empty carbs. But the sweet potato is an exception to the rule. Sweet potatoes contain protein, fiber and vitamin A. One cup of sweet potato is less than 200 calories and very filling. Full of both soluble and insoluble fiber, sweet potatoes stay in your body longer as your digestive tract reaps its benefits like promoting the growth of healthy gut bacteria that aids in digestion. Instead of picking up those Russet potatoes, try a sweet potato for your baked or mashed potatoes. KIWI Kiwis are a tiny fruit that don’t get the attention they deserve. Because
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they can be grown in California and New Zealand, kiwis are in season all year. This little green fruit helps aid in digestion and helps break down protein while also boosting your immune system with its high concentration of vitamin C. The sweet and tangy kiwi flavor pairs well with strawberries. Combine the two for a satisfying smoothie to start off your day. AVO CA DO The avocado’s popularity has skyrocketed over the last few years as millennials have embraced the unique fruit in all its various forms. Though it’s a little higher in calories than other foods on this list, the versatile fruit actually has a number of benefits like its high amount of potassium and monounsaturated fatty acids. While “fatty acids” doesn’t sound healthy, fatty acids found in avocados (like oleic acid) have been associated with reducing inflammation. So grab that guacamole or spread some avocado on your toast for a tasty treat.
B LU EB ER RIE S Widely known for being high in antioxidants, blueberries are a superfruit full of fiber, vitamins C and K and manganese. The low calorie berries make for an easy snack that can be eaten alone, mixed in smoothies or made into homemade popsicles or fruit leather. Thanks to those antioxidants, blueberries have been touted for their anti-aging properties as well as their ability to help maintain brain function and improve your memory. Blueberries are also useful if you find yourself dealing with urinary tract infections. Because blueberries are closely related to cranberries, they have the same qualities and active substances as cranberry juice which has been used as a home remedy for UTIs for years. But if you don’t like cranberry juice, try eating some blueberries for some of those same benefits.
BROWN R ICE With the rise of low carb diets, brown rice often gets overlooked. While it is a higher carb food, brown rice is considered a whole grain and less processed than white rice. Less processing means brown rice contains nutrients that processed white rice lacks. So if you love eating rice, try switching to brown rice. It’s a good source of folate, potassium, calcium and manganese. Rich in fiber, brown rice is also considered a heart-healthy food. Just a small change from white rice to brown rice will help add important nutrients back into your diet without making much difference to your favorite dishes. SALMO N Salmon is one of the best sources of omega-3 fatty acids, nutrients that reduce inflammation and lower blood pressure. While you can take omega-3 fish oil supplements, salmon is a much tastier option. It’s a good source of highquality protein, B vitamins and potassium. Eating salmon and other high-protein foods help increase your metabolic rate which aids weight loss. Try using canned salmon in place of tuna when making tuna salad or baking filets of herb-crusted salmon in the oven for an easy and nutritious dinner after a long day at work. SPINACH Popeye was on to something when he guzzled cans of spinach for strength. The leafy green veggie is a great source of protein along with vitamins A and C, which help boost your immune system. It’s also a great source of folic acid which promotes tissue growth, and iron and calcium to helps your blood and bones. It’s also low in calories, with about 23 calories in 3.5 ounces. You get more health benefits by cooking spinach as it allows your body to digest its nutrients easier. The versatile veggie can be added to protein shakes if you’re on the go, but it also makes a great addition to omelets, pastas and sandwiches.
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GR EEK YO GUR T Unlike regular yogurt, Greek yogurt takes the process a step further that removes excess water and lactose, leaving a creamy yogurt with less sugar and more carbs. For those who are lactose intolerant, they may find Greek yogurt is easier to digest than other dairy products. It is full of probiotics which helps keep your digestion regular as well as calcium to promote strong bones. While a little tart on its own, it pairs well with oats and berries for an after-workout snack. It also makes for a great substitution when cooking. It can be used as an alternative to sour cream on baked potatoes, or a substitution for butter and mayonnaise. DAR K CHO CO LATE It might seem odd to see dark chocolate on a list of healthy foods, but it actually does have its benefits. While everything should be eaten in moderation, when it comes to chocolate, dark chocolate is the time to indulge. Dark chocolate with a high cocoa content (70-85% cocoa
L EM O N S When life gives you lemons, add them to your diet! Though the citrus fruit is known for its tarteness, it’s one of the easiest foods to add into your daily routine for a flavor and nutrient boost. While it contains vitamin C, like many of the items on this list, lemons can also help prevent kidney stones and anemia. Kidney stones form in your kidneys when waste products build up and crystallize, and they can be quite the pain to pass. The citric acid in lemons can help prevent kidney stones because it increases urine volume and urine pH, making it harder for stones to form. Lemons also help prevent anemia, or iron deficiency, by improving your absorption of iron from other plant foods. Add them to your glass of water for a flavor boost for a quick and easy trick to elevate your health.
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New Year New You | Winter 2020
content) contains high amounts of fiber, iron, magnesium and copper. It can help improve blood flow and reduce cramps. Not all dark chocolate is created equal, however, so if you are looking for a small dose of guilt-free chocolate indulgence, look for dark chocolate with 70% or higher cocoa content and enjoy in moderation. SPAGHETTI SQUAS H If your goal in 2020 is to reduce your intake of refined grains, let me introduce you to spaghetti squash. Refined pasta noodles usually have little to no nutritional value, but spaghetti squash makes a great alternative with a fraction of the calories and plenty of nutrients. Spaghetti squash is part of the pumpkin and zucchini family and packs a punch with its helping of manganese and vitamin B6 along with fiber and vitamin C. Manganese is a nutrient that is vital to brain and nervous system functions and plays a role in regulating blood sugar. Vitamin B6 is important in the creation of red blood cells and neurotransmitters as well as protein, fat and carbohydrate metabolism. Try using spaghetti squash noodles the next time you make your signature pasta dish for a filling and delicious dinner with the whole family. KALE While kale became the popular buzzword in health communities across the nation several years ago, its benefits are undeniable. Doctors have stressed the importance of cruciferous greens like spinach and kale because they come packed with vitamins and nutrients that boosts your health. Kale
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helps lower cholesterol which will make your heart very happy as it can reduce the risk of heart disease. It’s also a great source for vitamin K, which is a key part of the blood clotting process. It may not be your favorite veggie under the sun, so try making kale chips for a healthy, low calorie snack. Break off some bite-size pieces of kale, toss it in extra virgin olive oil and sprinkle with salt, or your favorite chip seasonings and bake in the oven on 350 degrees for 10 to 15 minutes. T EA Living in the South means Sweet Tea is a staple, but there is a large variety of teas in the world full of benefits for all sorts of common ailments. Green tea is a favorite for weight loss because of its fat-burning properties and ability to rev up your metabolism. Black tea can help improve your cardiovascular system while chamomile tea can help improve your sleep quality. If you have a tummy ache, a few sips of peppermint infused tea will have you feeling better in a jiffy. Take a stroll down the tea aisle at your favorite grocery store and pick up a tea you’ve never tried before and give it a shot. If you need a little extra sweetness,
skip the sugar and add some honey for a natural touch of sweetness to your tea. EGGS If you’re looking for a quick and versatile way to start off your morning, it doesn’t get much better than eggs. Not only can eggs be cooked in a huge variety of ways, they contain a little bit of nearly nutrient that you need in your diet. Eggs contain vitamins A, B5, B12, B2, D, E, K and B6, along with folate, phosphorus, selenium, calcium and zinc. Eggs also contain choline, a nutrient that is typically grouped with the B vitamins; it’s used to build cell membranes. Eggs are high in protein so it’s no wonder Rocky chugged glasses of raw eggs during his training. Eating a couple eggs will not only fill you up, they’ll give you a hefty dose of protein that will energize you all day long. BEET S As The Office’s Dwight Shrute once said “Bears, beets, Battle Star Galactica.” Our favorite fictional paper supply salesman and beet farm owner made us dig a little deeper into the health roots of this root veggie. Not only are beets
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THE 20 BEST FOODS FOR YOUR HEALTH IN 2020
low in calories (44 calories in 3.5 ounces), they are great for keeping your blood pressure in check. Thanks to the nitrates found in beets, this veggie can help lower blood pressure. It’s an easy food to add into your diet by topping off your salad with beet slices or making your own glass of beet juice. T U R K EY Turkey isn’t just for Thanksgiving anymore. While its tryptophan can leave you feeling sleepy, white turkey meat is very rich in protein that will leave you feeling fuller longer. It’s also a great alternative to red meat if you’re looking for a leaner source of protein. Turkey is a good source of selenium, a mineral that helps your body produce thyroid hormones which regulate your metabolism. You don’t have to buy a whole turkey at the grocery store. Look for white meat like turkey breasts in the poultry section or grab ground turkey as an alternative to ground beef. Turkey can be used to top off your soups, salads, sandwiches and even your burgers. HU M M U S Move aside Ranch dressing. There’s a new dip in town. Hummus, a dip made from chickpeas, is a dish from the Middle East that also contains ground sesame seeds and olive oil. It’s a great source for plant-based protein making it a great addition to the vegan or vegetarian lifestyle. Since it’s a dip rich in legumes, it can help reduce inflammation and promote good digestion. If you’re on the hunt for a low calorie snacking option, ditch the Ranch and grab some hummus for your carrots, celery and cucumber slices. T U R M ER IC If you are a fan of Indian cuisine then you likely are well aware of turmeric and its health benefits. This yellow spice contains curcumin, an antioxidant that helps with reducing inflammation and boosting the immune system. It’s been a staple for chronic pain sufferers looking for a more holistic and natural approach for aches and pains. Turmeric is often found in curry dishes mixed in with curry powder as the raw spice can be harsh. To best enjoy the benefits of turmeric, add the spice to stir-fry dishes or stews, or blend with other spices for a seasoning for red meats, poultry or fish.
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FIT BODY BOOT CAMP HELPED HIM LOSE WEIGHT. NOW HE’S RUNNING THE BUSINESS TO HELP OTHERS.
Photos by Jessica Taylor Personal trainer at Fit Body Boot Camp Cameron Barron demonstrates how to use battle ropes during a training session.
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F I T B O DY B O OT C A M P
By Jessica Taylor jtaylor@dawsonnews.com When he saw that Dawsonville Fit Body Boot Camp was for sale, longtime member Jeff Birmingham saw an opportunity he couldn’t turn down. He began attending the high intensity exercise classes with his wife in March of 2018. “My wife started working out first and she started feeling a whole lot better. She has an autoimmune disease so a big part of that was trying to get her body stronger, and this was really a big part of trying to strengthen her body,” Birmingham said. Shortly after seeing his wife embark on this fitness journey, he decided to give it a shot, realizing it was a lot tougher than he initially thought. “The first time I did it I could hardly even do a real push up which was just really frustrating,” Birmingham recalled. “You kind of go to that first one and you don’t know if you can make it through another one.” Though he says he pushed himself way too hard during his first class, he kept coming and started seeing results. While classes are only 30 minutes per session, the high intensity interval training (HIIT) is a challenge Birmingham had to learn to overcome when he was a member. Every minute, members switch to a new exercise, often switching between cardio exercises and strength training exercises. A person can burn between 300 to 600 calories per session. “You end up burning more calories and you’re able to cover your whole body,” Birmingham said. “The irregular change in heart rate forces your body to get acclimated to a frequent change and so as you do that you end up burning more calories. You’ll start to feel physically better and high intensity allows you to kind of push yourself really hard for a minute then it changes it up and you can push some other part of your body while the other part’s resting for a minute. You’re constantly at an edge somewhere and you’re able to push through a lot of those barriers.” After the first three weeks, Birmingham noticed he
Jeff Birmingham is the new owner of Fit Body Boot Camp in Dawsonville.
was feeling stronger and healthier. After a year and a half in the program, the couple have each lost 25 pounds and accomplished a huge victory that had been a goal of theirs for years. “This summer, we’ve always had a goal to climb one of the 14,000 mountain peaks in Colorado where we’re both from,” Birmingham said. “We were able to climb Pike’s Peak after getting physically in shape which was crazy for us.” Finding success and feeling healthier through the program, Birmingham jumped on the opportunity to own the fitness center he has called home. He took over the business in October 2019 and has been working hard to implement changes that will benefit the great staff and great members who have loved being part of the Fit Family. “Basically on my end I just wanted to be able to invest into this space and make some big differences,” Birmingham said. The space has undergone a transformation, with a redesign of the front lobby, a new paint job and graphics,
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rubber on the walls and a new floor. The bright red and blue hues that once covered the space have been replaced with neutral gray tones to give the area an edgier appearance. “Maybe a little bit more gritty, like if you’re going to be doing a boot camp you want to feel like you’re a little tougher I guess,” Birmingham explained. Another new element to the boot camp is the Ambassador Program that Birmingham recently launched. “We take some of our long term members that have really seen results, know how things work and they come alongside anybody who is new,” Birmingham. “They’re going to work out with you so they can help you on helping with your form. They could encourage you to push out one more rep.” For Birmingham, it’s about giving his members more responsibility on their accountability and really building up the Fit Family. “It takes the exercise and it takes the nutrition, and the other part of it that I think really separates us is the Fit Family. This is a community of people that are judgment free and they really are encouraging, uplifting,” Birmingham said. “Everybody’s dying the same. If you can move faster well then you might be moving faster, but you’re still exhausted. If you’re lifting heavier weights, you’re still exhausted. Everybody’s really an encouraging crowd and that’s how I always this to be, is a very judgment free environment.” Birmingham wants to continue growing the Fit Family and helping others in the Dawsonville community experience the same positive impacts
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B
TOP: Fit Body Boot Camp in Dawsonville got a face lift this year with a new color scheme and mural to give the space a grittier boot camp feel according to new owner Jeff Birmingham. BOTTOM: Fit Body Boot Camp sells a variety of merchandise from hats to shirts to reusable water bottles.
he’s experienced in his physical and mental health that he’s gained through Fit Body Boot Camp. “It helps you physically but mentally there’s a lot of value to it as well… you start to feel better. You start to have more energy, that’s always a huge one. That’s one of the big things I noticed was an increase in overall
energy,” Birmingham said. “If I’m going to be able to live my life regardless of what age I’m at, let’s make it the best life I possibly can and part of that is obviously the physical side.” Dawsonville Fit Body Boot Camp is located in the Publix shopping center at 145 Forest Blvd. STE 430 in Dawsonville.
FIT BODY BOOT CAMP Voted Best Fitness Center/Gym
“My health issues left me fatigued, lacking motivation, and my weight started to climb. I became depressed but thankfully I found FBBC. The fun atmosphere and 30-minute workouts at FBBC is doable with my schedule, always encouraging, and judgement free. I’m glad I found my Fit Family!”
CLAIM YOUR 1 FREE WEEK! *OFFER APPLIES TO NEW MEMBERS ONLY PLEASE.
706.216.8672
Located in Publix Center, Cross Roads, Dawsonville
www.fitbodydawsonville.com
S E C TI PI O R EN S
Sweet-and-Smoky Cedar-Planked Salmon Serves: 8 Total time: 1 hours, 35 minutes INGREDIENTS: 2 tbsp. light brown sugar 2 tsp. smoked paprika 1 tsp. grated lemon zest Kosher salt Freshly ground black pepper 1 2 1/2-pound skin-on salmon fillet DIRECTIONS: 1. Soak a large cedar grilling plank (about 15 inches by 7 inches) in water, 1 to 2 hours. 2. Heat grill to medium. Combine sugar, paprika, lemon zest, and 1/2 teaspoon each salt and pepper in a bowl. Season salmon with salt and rub spice mixture all over flesh side. 3. Place salmon on soaked plank, skin side down. Grill, covered, to desired doneness, 25 to 28 minutes for medium.
Pair it with Salad! Green Salad with Roasted Carrots and Creamy Tarragon Dressing Serves: 6 Total time: 0 hours, 30 minutes INGREDIENTS: 1 lb. small carrots, trimmed 1 Tbsp. olive oil Kosher salt and freshly ground pepper 1/4 c. créme fraîche or sour cream 1 Tbsp. chopped fresh tarragon, plus more for garnish 2 Tbsp. whole milk
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1 Tbsp. fresh lemon juice 1 Tbsp. mayonnaise 1 tsp. Dijon mustard 4 small heads gem lettuce, leaves separated and torn DIRECTIONS: 1. Preheat oven to 450°F. Toss together carrots and oil on a large rimmed baking sheet. Season with salt and pepper. Roast, tossing once, until golden brown and tender, 15 to 18 minutes. 2. Meanwhile, whisk together créme fraîche, tarragon, milk, lemon juice, mayonnaise, and mustard in a serving bowl. Season with salt and pepper. Transfer 4 tablespoons dressing to another bowl; reserve. 3. Add lettuce to serving bowl and toss to coat. Top with carrots and drizzle with reserved dressing. Garnish with additional tarragon.
RECIPES
Sausage and Pepper Polenta Lasagna Serves: 6 Total time: 1 hours, 0 minutes INGREDIENTS: 1 tbsp. olive oil 1 large onion Kosher salt pepper 2 red peppers 2 large cloves garlic 1 lb. sweet Italian sausage 2 tbsp. tomato paste 1/2 c. dry red wine 1 can diced tomatoes 1/2 c. fresh parsley 1 1/2 c. quick-cooking or instant polenta 2 oz. Asiago cheese 4 oz. provolone DIRECTIONS: 1. Heat oven to 400 degrees F. Oil a shallow 2 1/2- to 3-quart broiler-proof baking dish. 2. Heat the oil in a Dutch oven or wide, heavy pot over medium-high heat. Add the onion and 1/4 teaspoon each salt and pepper and cook, covered, stirring occasionally, for 5 minutes. Add the red peppers and garlic and cook, covered, stirring occasionally, until beginning to soften, 3 to 4 minutes. 3. Add the sausage and cook, breaking it up into small pieces with a spoon until no longer pink, about 4 minutes. Stir in the tomato paste and cook for 1 minute. Add the wine and the tomatoes and simmer until all of the liquid has nearly evaporated, 10 to 12 minutes. Stir in the parsley, then remove from the heat. 4. Cook the polenta according to package directions; stir in the Asiago cheese. 5. Working quickly, dollop spoonfuls of half the polenta (about 3 cups) into the prepared baking dish and spread it evenly over the bottom. Spread the sausage mixture evenly on top. Dollop and spread the remaining polenta over the sauce. Bake until heated through, 10 to 12 minutes. 6. Heat broiler. Sprinkle the provolone over the top and broil until golden brown, 4 to 5 minutes.
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RECIPES
Crispy Chicken Thighs With Garlic and Rosemary Serves: 4 Total time: 0 hours, 20 minutes INGREDIENTS: 1/3 c. chicken stock 2 tbsp. fresh lemon juice 1 tbsp. Dijon mustard 1/4 tsp. red pepper flakes Kosher salt and freshly-ground black pepper 8 small bone-in, skin-on chicken thighs (about 2 1/4 pounds total) 8 cloves garlic, smashes and skins removed DIRECTIONS: 1. Whisk together stock, lemon juice, mustard, rosemary, and pepper flakes in a bowl. Season with salt. 2. Heat a 12-inch cast-iron skillet over medium heat until hot, 1 to 2 minutes. Season chicken with salt and pepper. Place, skin sides down, in the skillet. Place a second smaller skillet on top of chicken and weigh it down with soup cans. Cook until the skins are golden brown and crisp, 7 to 9 minutes. 3. Remove cans and top skillet. Flip chicken and reduce heat to medium-low. Add garlic and cook until the chicken is cooked through, 2 to 3 minutes. Transfer chicken to a platter; reserve skillet. Add stock mixture to reserved skillet. Cook, scraping up any brown bits, until slightly thickened, 1 to 2 minutes. Spoon over chicken. es for medium.
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THE TOP 10
REASONS YOUR
RESOLUTIONS FAIL (and how to fix them…) By Joshua Demarest jdemarest@dawsonnews.com
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T H E TO P 10 R E A S O N S YO U R R E S O LU T I O N S FA I L ( A N D H OW TO F I X T H E M )
We’ve all been there. We enter the year with our heads held high and a whole list of resolutions. We’re going to get that perfect body we’ve always wanted, save all the money, and learn to play an instrument. But by April, we’ve fallen. Here’s why. R EA S O N 1: YO U DO N’ T S E T G OALS. Yeah, that seems obvious, right? You will never achieve a goal you don’t set. But often, setting those goals can be daunting. So, you might think to yourself, “wouldn’t it be neat to lose some weight this year? Yeah. Yeah it would.” But you don’t actually make that goal something concrete. It’s really easy to squirm out of doing something if it’s just a fanciful idea. But when you write down (like physically write it down, not type it into an app) your goal, it becomes more real, somehow. I know several friends who credit their resolution success each year to having their goals written on a piece of paper and stuck somewhere they can see it each day, like on a bathroom mirror. Whatever you want to achieve, it’s important that you set that goal in a concrete manner. Don’t let yourself wheedle out of it because you never officially decided to go for it. THE FIX: Write down your goal(s)! Grab a sticky pad or a scrap receipt. Heck, jot down your goals in the margins of this magazine if you want! Just write it down on something physical and keep it around. The best places are where they are visible every day. R EA S O N 2: YOU THINK WHAT WHEN YOU SHOULD THINK WHY . You probably have a picture in your head of what you want. For me, it’s six pack abs and a New York Times bestselling novel. But you can’t spend all your time focusing on what you want and forget to focus on why you want those things. Any goal worth attaining will take a lot of hard work. Just having that mental image in your head probably won’t be enough to motivate you through the hard times when you just want to snooze your alarm and give up. But if you can identify the underlying reasons behind why you want to achieve the goals you’ve set, you can begin to see the real importance of those goals. It’s easy
to crawl back in bed when all you have to motivate you is some hazy impression of what you want. But if you remember that you’re getting healthy so you can be there for your grandkids one day, it’s a lot easier to maintain your discipline. THE FIX: Find where you wrote down your goals in Reason 1. Now write down why you want to achieve that goal. The reasons should be important. If they aren’t, then maybe you need to set a different goal! Come back to these notes often so you can remind yourself why you’re doing all of this. R EASO N 3: YO U F EED THE WRO NG WO LF. The Cherokee had an old legend that everyone has two wolves fighting inside them. One of those wolves embodies all things good. The other, evil. Which wolf wins the fight? The one you feed. Don’t ‘feed’ in to the self-doubt and the fear of failure that will be holding you back. It can be incredibly difficult to believe in your ability to make a big change in your life, especially if you’ve tried and failed to make that change before. Sometimes, these feelings of doubt make you give up before you even start. Instead of giving in to that, feed the other wolf. Every time you think you can’t do something, make yourself deny that thought. Tell yourself that you can do it. Even if you just have to fake it ‘til you make it at first, your inner good wolf will get stronger and that self-assurance will develop, helping you tackle new challenges day after day. THE FIX: Keep a running tally of the times you tell yourself you can achieve your goals. Try to match that number 3-to1 with times you tell yourself you can’t achieve them! R EASO N 4: YO U DO N’T GIV E YO UR SELF A DE A D L IN E . Good goals include timelines. They let you understand the feasibility of your goal, help you track your progress, and eliminate the temptation to keep pushing your progress back. If you know you are going to judge the success or failure of your goal on a certain day, it can help you avoid making excuses about getting something done later. Procrastination is the nemesis of progress. If your goal is a large one, maybe even one that will take
T H E TO P 10 R E A S O N S YO U R R E S O LU T I O N S FA I L ( A N D H OW TO F I X T H E M )
2020 Goals! 1. 2. 3. 4.
5.
tant to you: Why is it impro
you several years to accomplish, try breaking that goal up into several smaller goals that you can accomplish in set amount of time. For example, if you are trying to learn a new language, set weekly or monthly goals for your progress through the book, video series, or app that you’re using. It can be hard to meet the goal of being fluent by December. But if you complete a unit each week, you’ll be surprised how good you’ll get in no time! THE FIX: Go back to where you wrote down your goals. Are they attainable in a set time period? If so, go ahead and set an aggressive, yet achievable, timeline for success. If not, consider breaking them up into smaller goals that you can hit along the way!
REASON 5: YOU ACCEPT FAILURE. This one’s a biggie. Let’s say you’ve set the perfect timeline for achieving your results. You believe in yourself and you are slaying the day! Then, all of a sudden, life gets crazy as it does all too often. You miss the next deadline on your goal. What a terrible feeling. It’s incredibly easy to just give up right then and there. But you have to fight that feeling! If you fail a goal, guess what? It’s okay. Forgive yourself. Readjust your timelines and just start again. If you miss every single deadline you set for yourself, but you keep trying and you keep starting again despite it all, when you get to the end of the year and look back on where you started, you will definitely be surprised at how far you’ve come. Just keep going. You’ll get there. THE FIX: When you fail at something, or you miss a week of hitting the gym, or you end up falling back into an old habit, just take a moment and breathe. Forgive yourself. This isn’t an easy process. Just reread your goals and your whys, reset your timelines, and start again.
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New Year New You | Winter 2020
T H E TO P 10 R E A S O N S YO U R R E S O LU T I O N S FA I L ( A N D H OW TO F I X T H E M )
REASON 6: YOU SPRINT IN A MARATHON . Look. Getting to where you want to be takes time, hard work, and dedication. And more often than not, it takes changing habits you’ve spent your whole life forming. So no, you probably won’t be able to turn it all around in the next month. And frankly, that’s okay. When you want to make a major change in your life, it’s important to remember that the only way to get there is by making the small, incremental changes every day. If you try to make huge progress towards your goal right up front, you will inevitably see some immediate improvement and then burn out. Change, real change, comes from doing the little things every day. It may take longer to see the results, but it will be worth it in the long run because when the results do start coming in, they won’t fade away. Remember — easy come, easy go.
More Helpful Hints: KEEP A PLANNER. Whether it is old school pen and paper or a calendar app, having a daily reminder will help you stay on task.
THE FIX: If you start experiencing burnout, take a break. Rome wasn’t built in a day, after all. Decide you’re going to take a couple days to reassess your goals, and then come back ready to go. Don’t try to do too much too fast. REASON 7: YOU DON’T TREAT YOURSELF. You’ve been working hard on your goals! Build in a little leeway for treating yourself. Burnout is one of the top resolution-killers, and if you don’t take a little time to enjoy the little things, regardless of whether or not they fit in with your goals, you will feel the burn. Be careful not to take this to the
BUY A FITNESS TRACKER. It can help you measure your goals and remind you to get moving.
Winter 2020 | New Year New You
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T H E TO P 10 R E A S O N S YO U R R E S O LU T I O N S FA I L ( A N D H OW TO F I X T H E M )
extreme, of course. A little ice cream or a day off is fine in moderation. But remember that you’re working towards a goal. Reward your success with nice things that maybe you can’t have every day. But don’t undo all of your success with the reward! Very few people have the discipline to totally cut all the ‘bad’ things out of their life, their diet, or their habits. Forcing yourself to give up something you love (but maybe isn’t healthy for you or conducive to achieving your goals) can result in you giving up on the goal entirely, and that is way worse than the occasional cheat day.
store for some new workout clothes. Or until you’re through with this next presentation at work. You’ve got a great plan in place, but you just want to make sure it fits in at the opportune moment. Spoiler alert: there will never be an opportune moment. You’ve got to just do it anyway. Even if you don’t have the exact right equipment, or your favorite healthy veggie isn’t in season until next month, make progress anyway. Just get out there and do something.
THE FIX: Get out and do something. Go to the place where you’ve written down your goals and come up with one thing that you can do this week. It doesn’t have to be big, but it has to be progress. Whatever it is, actually do it. Don’t think about it or how to make it work Wine Night out with the best. Just. Do. The. the Ladies’ Book Club Thing.
THE FIX: Build in a reward system to your goals. Depending on how your timelines are built, consider (and get des giving yourself sert!) REASON 9: a reward every YOU HATE THIS! time you hit a Hard work can be awful. goal. Or maybe Changing your schedule pick one day a week or a month to around to incorporate hitting the gym treat yourself to something you’ve been before work, or doing the necessary limiting. Just don’t go overboard! physical labor to prepare your new REASON 8: raised bed garden can be brutal. And if YOU THINK, BUT YOU DON’T DO. you hate the work, you won’t stick to it. You’ve got a goal. At least, I hope Ultimately, these goals should be you’ve gotten one figured out by this fun. Not always easy. And not always point in the list. Hopefully it’s a goal comfortable. But fun. If you hate you’re passionate about and one you hitting the weight machine at 4 a.m., think will work! If you’re anything join a spin class. Meet some new and like me, your mind is going a mile a interesting people. Join a club. Switch minute trying to work out how you it up and go for walks in the evening. can fit this new goal into your already Find some way to incorporate your crazy busy life. goal into what you want to do. That And that’s exactly what you’re going way, when the going gets tough, you’ll to do! Just as soon as you can get to the keep going.
Cheat D ay!
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Because at the end of the day, your goal is not to make your life miserable. It’s to improve your life. If what you’re doing to achieve your goal isn’t at all enjoyable, maybe it’s time to go back to the drawing board and figure out a new way to approach it! THE FIX: Go to your list of goals. Take one or two days off from whatever it is you’ve been doing. Then brainstorm a list of 10 other ways you can get the same or similar results. You may need to get creative, but creative is good! Creative is fun! And so should be reaching your goals! REASON 10: YOU DON’T HAVE A SUPPORT SYSTEM. Goals can be intensely personal, so it can be really hard to share them with anyone else. But signing yourself up to make a significant change in your life without anyone there to hold you accountable and keep your spirits
up during the hard times is going to be very difficult. I’m not saying you need to vlog every second of your journey, sharing it with every friend and relative you have. In fact, most of the time, you probably shouldn’t do that. But you shouldn’t try to do it alone. Try to find one friend or family member that you see regularly and that cares about you to share your goals with. It will make it harder to give up if someone else knows about your goals. And if you don’t feel comfortable sharing with someone you see frequently, try the internet! There are groups and forums for nearly every possible goal you can have. And it can be very refreshing to connect with people from all over the world who might be going through the exact same thing that you are. THE FIX: Share your list of goals. It doesn’t have to be with someone you know, but try to find a person or group of people who can support you and hold you accountable. This time, don’t write it down on your paper. Just do it. Share away! After all, teamwork makes the dream work, right?
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SECTION
What is CBD AND WHY ARE PEOPLE USING IT
for their health?
Photos by Jessica Taylor Your CBD Store General Manager Jamie Buice demonstrates how to use the water soluble CBD oil.
By Jessica Taylor jtaylor@dawsonnews.com In Sept. 2019, the first brick and mortar store dedicated to selling CBD products opened in Dawsonville to mixed reviews from the community. Your CBD Store, located off Ga. 400 next to Mattress Firm and Firehouse Subs, was met with curiosity and skepticism. Store signs were being stolen by people who didn’t like CBD, which in turn prompted first-time shoppers to buy CBD products to support the new business after the rash of thefts. But what exactly is CBD, and why has it caused such a stir? “CBD is simply one cannabinoid that it’s inside of the industrial hemp plant,” said Your CBD Store General
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Manager Jamie Buice. Cannabidiol, or CBD, is one of more than 100 cannabinoids that occur in the hemp plant family. It’s currently the cannabinoid with the most research and studies dedicated to analyzing its effects on users’ health. Cannabis has been used for medical purposes in cultures all across the globe dating back to 2900 B.C. according to the U.S. National Library of Medicine, so CBD products like topical creams, water solubles and edibles aren’t exactly a revolutionary idea. Thanks to the Georgia Hemp Farming Act (HB 213), the production and sale of hemp and hemp products became legal in the state of Georgia in
2019, which Buice credits for opening the gates and spurring interest in CBD products. Inside Your CBD Store, shelves are adorned with water solubles and tinctures in various flavors ranging from natural to grape to strawberry lime to pina colada. There are candies infused with CBD as well as topical creams, bath bombs, lotions and lip balms. “If you’re looking for something to interact with your body really fast, the fastest acting product we have is the water soluble which you mix in with a couple ounces of water,” Buice explained. The water soluble can be added to
W H AT I S C B D ?
not just water but any beverage, according to Buice. It lasts for up to four hours and is a great option to treat ailments that might come on suddenly. For more chronic ailments, tinctures - a few drops under your tongue - lasts six to eight hours. And for bruises or sore joints, a small amount of topical cream applied to the area will provide relief in minutes. “We do have the full spectrum and the broad spectrum, and that’s when the confusion starts,” Buice said. Your CBD Store offers two different formulas in its tinctures and water solubles. Broad spectrum products contain no detectable amount of Tetrahydrocannabinol (THC) whereas full spectrum products contain up to 0.3% THC, the legal limit of THC in hemp products in Georgia. “It’s 0.3% which is not enough to get you high by no means but it is enough to help with CBD to effectively do its job a little better,” Buice said. “In some cases someone
just simply can’t have it so that’s why we extract it with the broad spectrum so they have that option.” THC is the compound found in marijuana that causes the ‘high’ sensation, and that’s where the misconceptions start with CBD products. Because the full spectrum products contain less than one percent of THC, Buice said it’s common for people stopping in his stores to be a little leary when they see products containing THC. “With only 0.3% there’s no psychoactive effect whatsoever,” Buice said. “Occasionally you’ll get people that maybe think that’s the case or they definitely say that don’t want any of that in it whatsoever… but if they’re not comfortable with it, again, that’s why we have the broad spectrum product that does not have it in it.” The benefit of CBD oil with a small amount of THC is that it helps bind the CBD cannabinoid with the
ABOVE: Your CBD Store offers CBD infused candies including sour gummy worms and peach rings. TOP RIGHT: Your CBD Store in Dawsonville carries SunMed CBD products that contain CBD oil organically grown in Colorado. BOTTOM RIGHT: CBD is available in lip balms, moisturizers, lotions and skin creams.
Winter 2020 | New Year New You
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W H AT I S C B D ?
Sales associate Canaan Mills and General Manager Jamie Bruce.
receptors found in your body in what is known as the Endocannabinoid System. “Our body’s naturally creating two cannabinoids,” Buice said. “We’re only adding CBD which is an outside cannabinoid into that mix to get it to homeostasis to where it’s going to kind of level off.” The Endocannabinoid System produces CB1 and CB2, two neurotransmitters that bind to cannabinoid receptors in your nervous system. By using CBD oil, it helps open those pathways and can lead to a number of health benefits because the system is involved in regulating functions like sleep, appetite, pain and immune system response. “We simply are using a very similar, and in some instances you can say the same road or pathway that opioids use and some of the pharmaceutical drugs you use,” Buice said. “We’re using those same roads and binding those same receptors to get a better result.” Avid CBD users have touted the cannabinoid’s success in reducing inflammation such as arthritis, combatting nausea as well as affecting symptoms of anxiety and depression and neurological disorders.
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New Year New You | Winter 2020
“It’s helping people without the side effects of the opioids and the other things the pharmaceutical industry may give us,” Buice said. “It may help us with one thing but ends up tearing our bodies up in other aspects.” There must be some merit to its medicinal properties as Your CBD Store has become the largest brick and mortar CBD retailer in the world, with over 500 locations in the United States, Mexico and Europe. “It’s kind of a wild idea just to know that within 19-20 months we’ve grown to that extreme,” Buice said. “We’re proud to be helping people. People will come in and make comments maybe why we’re here and things like that, but honestly we’re here to be a cornerstone in the community and to help.” Though the products carried by Your CBD Store are organically grown and tested consistently by a third party lab to ensure its quality, like all CBD products, they are not FDA approved nor are they meant to cure or diagnose diseases. CBD can interact with other medications so if you are interested in trying CBD products, please consult with your doctor before taking CBD.
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