Thrive Magazine Sept/Oct 2023 by ThriveNVBCC

THRIVE

Leading Business Magazine for Black Entrepreneurs

Intellectual Property

CyberSecurity

Seasonal Affective Disorder

Sept./Oct.2023 northernvirginiabcc.org

Economic Evolution An Accelerator Program empowering black owned businesses for economic growth and sustainability

Components of Programming Business Development and Operations Business Certifications Technical Assistance and Education Business Scalability Business Resilience and Recovery Access to Resources

As featured on

NVBCC Economic Evolution Accelerator

Made Possible by United States Congressional Funding Thank You Senator Tim Kaine & Senator Mark Warner

Economic Evolution An Accelerator Program empowering black owned businesses for economic growth and sustainability

Components of Programming Business Development and Operations Business Certifications Technical Assistance and Education Business Scalability Business Resilience and Recovery Access to Resources

As featured on

NVBCC Economic Evolution Accelerator

Made Possible by United States Congressional Funding Thank You Senator Tim Kaine & Senator Mark Warner

Letter from the Editor ROBIN MCDOUGAL EDITOR IN CHIEF

Like many of you, I am a founder of a small business. Our intention is to evolve our brand from a small business to a national enterprise that is also recognized globally. Many businesses design plans to differentiate their value proposition by leveraging original ideas and designs which will distinguish themselves from other companies. As a result, protecting their intellectual property (IP) become critical to growth and expansion.

Cyber Security Awareness

We have seen other companies expand by collaborating across genres to boost services impact and expand into new markets that result in adding new revenue streams. Finally, acquiring another company with complimentary offerings can quickly grow your capabilities while giving you access to new sources of funding. The Northern Virginia Black Chamber of Commerce is dedicating this issue to leveraging your intellectual property, collaborating for growth, and cyber security resilience so your business can

THRIVE

Robin

THRIVE Editorial Team

Thank You! Robin McDougal Tonya Poindexter Jocelyn Johnson William J. McBorrough Erica Moore Jude Joseph

Editor in Chief Managing Editor Health & Wellness Editor Information Technology Editor Finance Editor Cyber Security Editor

EDITORIAL OFFICE 8300 Boone Blvd, Tysons Corner, VA 22182 (703) 442-4472 | thrive@northernvirginiabcc.org

www.northernvirginiabcc.org

THRIVE MAGAZINE EXPERTS Jude D. Joseph-Cyber Security Editor Founder, CEO/President of Sentinel Consulting Services, Inc., Mr. Joseph is a Cyber Security Professional who has worked in the Information Technology and Cybersecurity field for over 25 years. He is a Howard University Alum, Adjunct Professor at Howard University’s School of Business Information Systems and Supply Chain Management Department, and is currently a doctoral candidate (PhD) Cybersecurity Leadership.

Erica Moore-Finance Editor National Vice President Five Rings Financial, LLC is a 24 year licensed professional in the financial industry, Erica provides financial advice, facilitates educational workshops and consultation to business owners, individuals, and families about safely protecting and growth wealth. A Graduate from Virginia Tech, Erica teaches people about money, helps them implement vision, and confirm they are on track for their longterm financial goals.

William J. McBorrough-Technology Editor William J McBorrough is a 20+ year cybersecurity industry veteran and small business cyber risk advisor. He is co-founder and CEO at MCGlobalTech , a cybersecurity consulting firm helping small business government and corporate suppliers meet cybersecurity compliance requirements. Mr. McBorrough is also co-Founder and Chief Security Officer at Posture, an innovative cybersecurity risk management company using artificial intelligence and cloud-based solutions to help small businesses simplify and manage cybersecurity programs.

CONTENT

INTELLECTUAL PROPERTY

36 C O F F E E S H O P S T A R T U P Discover the benefits of starting your entrepreneurship journey by opening a coffee shop.

Learn the importance of intellectual property and how to protect your rights as the owner of your original work.

28 P O L I C I E S & P R O C E D U R E S Creating policies and procedures in an organization produces an efficient and effective organization.

CYBERSECURITY Cybersecurity refers to any technology, measure or practice for preventing cyberattacks or mitigating their impact.

LIFE INSURANCE Life insurance is essential for small business owners and can be a lifesaver for their businesses and families.

SEASONAL AFFECTIVE DISORDER Pressures can bring up feelings of anxiety and possible Seasonal affective disorder (SAD) during the fall and winter months.

Corporate Leadership Summit

THANK YOU

Corporate Leadership Summit

Networking

Corporate Leadership Summit

Fellowship

Corporate Leadership Summit

Collaboration

An opportunity might fall into your lap, but you have to be ready for that opportunity. -Spike Lee

Image Credit, Robin McDougal

Image by Robin McDougal

OWN BE THE SOURCE OF CONFIDENCE, LEADERSHIP AND COLLABORATION

What is Intellectual Property? From music, manuscripts, fashion, to software design and movie production, registering your intellectual property is the cornerstone of your revenue. Although, not all IP will translate to immediate market value, consider using it as a strategic tool in your business toolkit.

Leveraging your intellectual property Intellectual property (IP) can be a valuable asset for a small business and can offer several benefits. Here's how IP can enhance your small business: 1. Competitive Advantage: Protecting your unique ideas, products, or services through patents, trademarks, copyrights, or trade secrets can prevent competitors from copying or imitating them. This provides a distinct market advantage, allowing you to capture a larger market share or command higher prices. 2. Increase Business Valuation: IP can significantly boost the valuation of a business. Investors, partners, or potential buyers often see value in unique IP, which can offer sustainable competitive advantages or open up new revenue streams. 3. Revenue Opportunities: Licensing your IP to third parties can be a source of significant revenue. If you have a patented product or process, other businesses might pay for the right to use it in their operations. 4. Enhance Brand Reputation and Recognition: Trademarks and service marks protect brand names, logos, and other identifiers. A strong, protected brand can lead to customer loyalty and can differentiate your offerings in a crowded marketplace.

Intellectual property (IP) refers to legal rights that are granted to individuals or entities for their creations or inventions. These rights are designed to protect the intellectual and creative efforts of the creators and provide them with exclusive rights to use and profit from their work.

Attract Investment: IP can make your business more attractive to investors. Investors often seek businesses that have defensible products, services, or brands. IP demonstrates that there's something unique about your business that's legally protected from competition. Protect Creative Works: If your business produces creative content (books, articles, music, films, software), copyrights can protect these works from being copied or used without permission. This protection ensures you get the revenue and credit for your creative endeavors. Strategic Partnerships: Holding valuable IP can position your business for strategic partnerships or collaboration opportunities. Other companies might seek to work with you because of the unique value your IP brings. Expand to New Markets: With a strong IP portfolio, you can confidently enter new markets without the fear of local competitors quickly copying your offerings. Mitigate Risks: By conducting regular IP audits and searches, you can identify potential IP infringements early on, reducing the risk of costly legal battles or rebranding efforts. Boost Morale and Attract Talent: swdfcvx

Types of IP Patents Patents protect inventions, processes, and innovations for a set period, typically 20 years from the date of filing. There are three main types of patents: utility patents (for new and useful inventions or processes), design patents (for new, original, and ornamental designs for an article of manufacture), and plant patents (for new and distinct plant varieties). Copyrights Copyright protects original works of authorship, such as literary, artistic, and musical works. This includes books, music, movies, software, and other creative expressions. Copyright gives the creator the exclusive right to reproduce, distribute, perform, and display their work for a certain period, typically the life of the author plus 70 years. Trademarks Trademarks protect distinctive signs, symbols, names, and logos used to identify goods or services. They help consumers recognize and distinguish between different products or services. Trademark protection can be granted to names, slogans, and even non-traditional marks like sounds and colors.

Types of IP Trade Secrets Trade secrets are confidential business information that provides a competitive advantage. This can include manufacturing processes, formulas, customer lists, and other proprietary information. Unlike patents, trademarks, and copyrights, trade secrets do not require registration but rely on maintaining secrecy. Digital Assests Digital assets are also increasingly recognized as IP. These would include proprietary software code or algorithms, and online digital content. Industrial Design Industrial Design Rights: These protect the visual design of objects, such as the shape, surface, or ornamentation of a product. Industrial design rights help prevent unauthorized copying of the visual appearance of products. Integrated Circuit Integrated Circuit Layout Design: Also known as semiconductor mask work, this form of IP protection applies to the layout designs of integrated circuits, protecting against unauthorized copying or reproduction.

"To build a successful business, you must start small and dream big." — Aliko Dangote 22

RECOMMENDED READING

Black Faces in High Places: 10 Strategic Actions for Black Professionals to Reach the Top and Stay There

BY: RANDAL D. PINKETT & JEFFREY A. ROBINSON A timely resource for Black professionals on how to rise to the top of their organizations or industries and, just as importantly, to stay there. Black Faces in High Places is the essential guide for Black professionals who are moving up through their organizations or industries but need a roadmap for how to get to the top and stay there. It highlights the experiences of other Black faces in high places who were able to navigate various crossroads, reach the top, and stay there, including insights from President Barack and First Lady Michelle Obama, Oprah Winfrey, Cathy Hughes, Bob Johnson, Ursula Burns, David Steward, Angela Glover Blackwell, Ken Chenault, Senator Cory Booker, Geoffrey Canada, and others.

We exist temporarily through what we take, but we live forever through what we give.” — Vernon Jordan

The Importance of Policies & Procedures in Every Organization Written By: Tonya Poindexter Running an organization is never easy, but running one without rules and processes makes it almost impossible. This is why policies and procedures are essential. Policies and procedures are necessary for every organization to ensure they operate effectively and efficiently, helping their success become more obtainable. Let’s start at the beginning: A policy is a predetermined course of action, establishing the guidelines towards business strategies and objectives. A procedure explains a specific action plan for carrying out a policy. In plain terms, a procedure is a road map.

These documents are important for organizations because, without well-defined policies and procedures, there are no rules in place, and therefore, chaos will ensue. Having well-thoughtout policies and procedures in place will allow any organization to run more smoothly and efficiently and help all members understand their expectations in various situations. With policies and procedures in place, the need for micromanagement from supervisors will be minimized, allowing them the ability to spend time on higher-priority matters. Once an organization has documented policies and procedures in place, the next step is to ensure compliance with those policies and procedures. To ensure compliance, Records Management Center suggests the following Best Practices: 1. Document Policies and Procedures - Putting policies down on paper (or having them somewhere accessible digitally to employees) not only lends them more authority and weight, it will also make them readily available to employees looking to stay on top of the best methods. 2. Apply Policies and Procedures Consistently - Consistency is absolutely necessary for success. Policy compliance should be demonstrated from the top down, setting the tone for employees in every role within the company. 3. Remove Compliance Barriers - If you’ve put time into crafting relevant policies and documenting them in a guidebook, make sure that your staff has an opportunity to actually read them! Allocate time in the onboarding process for guidelines review and make sure your door is open to any inquiries regarding policies. 4. Use Training Reinforcement - Communication is a key player in ensuring compliance in the workplace. Regular training sessions with all levels of management and staff make codes crystal clear and memorable, reducing the chances of negative situations in favor of positive ones.

5. Stay Up To Date on Laws and Regulations - Making sure that your team is staying organized and prepared for constant evolution can help ensure compliance with effective policies. Your company’s HR, IT, safety, and compliance departments should stay in an active cycle of “review/update/implement/maintain” to actively ensure relevance – and therefore, compliance. 6. Make Sure The Whole Team is Following Procedures - Policies won’t hold water if they’re only enforced in select situations. Every team member is subject to company regulations and processes, especially when following said guidelines impacts daily workflow. 7. Conduct Compliance Audits Regularly - Not sure how compliance is looking these days? Test it! Compliance audits reveal how policies can be updated or changed to be more clear and applicable as well as spotlighting any bottlenecks or security gaps in implementation and practice. 8. Use Tools and Software to Help Simplify Compliance - If consistency is important, staying on top of digital tools can help your company stay efficient and avoid missing links and flaws. Now that the need for policies, procedures, and compliance has been explained, every organization must create these documents if you don’t have them. If you have them, it is a great time to audit them to determine if any updates are needed. Remember, when you have excellent policies and procedures in place, you are setting your organization up for success.

“... inclusion really fuels innovation. If we want to see the best of the best in terms of technology, we need to make sure that voices that have been at the margins are really included.”

– Annie Jean-Baptiste, Head of Product Inclusion at Google

CYBER SECURITY

October is CyberSecurity Awareness Month. It is an opportunity to promote greater awareness and education about the importance of cybersecurity, and to ensure that all digital citizens have the resources they need to keep themselves safe and businesses secure from cyber threats. The term “cybersecurity” refers to any technology, measure, or practice for preventing cyberattacks or mitigating their impact. Cybersecurity aims to protect individuals' and organizations’ systems, applications, computing devices, sensitive data, and financial assets against simple and annoying computer viruses, sophisticated and costly ransomware attacks, and everything in between.

SECURE YOUR BUSINESS Recognize, Respond, and Rally for Cybersecurity Awareness Month Written By: William McBorrough

Celebrating National Cybersecurity Awareness Month is a time to reflect, review, and reinforce our online security measures. But why is this so important for small businesses? Let us explore it further.

The Threat Landscape Did you know that 43% of cyberattacks target small businesses? Yes, you read that right. Almost half of all attacks are aimed at companies just like yours. You might ask yourself, "Why would anyone target my small business?" The answer is simple: because it's often easier. Small businesses typically have weaker defenses than larger organizations, making them attractive targets for cybercriminals. Here are simple steps to kickstart your business cybersecurity journey:

Steps to Safeguard your Business 1. Educate and Train Your Employees: Make sure they understand the threats and know how to recognize potential attacks. 2. Keep Your Systems Updated: Regularly update and patch your systems to close any security holes.

4. Backup Regularly: Regular data backups can save your business in the event of a data loss incident. 5. Have a Response Plan: Know what steps to take if a breach occurs. Call to Action

In the spirit of Cybersecurity Awareness Month, let us all commit to taking action. It's time to recognize the threats we face, 3. Implement Strong Password Policies: respond by taking proactive measures, Require the use of complex, unique and rally our small business community passwords and consider using a to prioritize cybersecurity. password manager. Reference: Cybersecurity Statistics for 2023

Government Contractors & CyberSecurity Compliance Written By: William McBorrough Doing business with federal government agencies brings numerous benefits to small businesses. These include financial opportunities through lucrative, long-term contracts and access to set-aside contracts that reduce competition. Government agencies also offer assistance programs, such as counseling and loan guarantees. Working with the government can open up new markets for growth and expansion for black-owned small businesses, allow us to contribute to national security, and support the overall economic progress of our communities. For businesses seeking to do business with the government, adhering to cybersecurity frameworks is crucial to protect sensitive information and comply with federal regulations. Cybersecurity frameworks are standards, guidelines, and requirements that help companies manage cyber risks and keep data secure. Here are some of the top cybersecurity frameworks and standards that government contractors should be aware of: Federal Acquisition Regulation (FAR) 52.204-21: The clause requires government contractors to follow 15 basic safeguarding requirements and procedures to protect systems that collect, process, maintain, use, share, disseminate, or dispose of Federal Contract Information (FCI). The standard applies to all companies selling to the federal government. NIST SP 800-53: Developed by the National Institute of Standards and Technology (NIST), Special Publication 800-53 provides guidelines for federal information systems. It is one of the primary standards for federal IT security.

NIST SP 800-53: Developed by the National Institute of Standards and Technology (NIST), Special Publication 800-53 provides guidelines for federal information systems. It is one of the primary standards for federal IT security. NIST SP 800-171: This is another standard from NIST, focusing on protecting Controlled Unclassified Information (CUI) when it's stored, transmitted, or processed by nonfederal entities, like government contractors. Compliance with this standard is a prerequisite for many federal contracts today. Cybersecurity Maturity Model Certification(CMMC): This program was launched by the Department of Defense (DoD) in 2019. CMMC was designed to enhance the cybersecurity posture of the Defense Industrial Base (DIB) sector. The CMMC program ( now in version 2.0) is still in the rulemaking process but with rollout expected in 2024. Government contractors working with the DoD will have to meet specific CMMC levels based on the sensitivity of the information they handle to work with DoD agencies. According to Morris Cody, Chief Operating Officer of MCGlobalTech, a DC-based cybersecurity firm,” Recent cyber breaches affecting federal government agencies have led to a renewed focus on federal contractor cybersecurity compliance. With the rollout of the CMMC 2.0 program, expected in 2024, the DoD is leading the way with contractor enforcement. Any company doing business with federal agencies should pay attention to these requirements as they will determine the future of contract awards.”

Written By: Jude Joseph The state of the cybersecurity job market, where there are more cybersecurity jobs available than people to fill them and a lack of interest from the public, at least in the United States, in the cybersecurity profession. According to Cyber Venture’s Cyber Crime Magazine (Morgan, 2021), the cybersecurity workforce has more than 950,000 workers — with around 465,000 of them yet to be filled in the United States. The U.S. Bureau of Labor Statistics projects “information security analyst” will be the 10th fastest growing occupation over the next decade, with an employment growth rate of 31 percent compared to the 4 percent average growth rate for all occupations (U.S. Bureau of Labor Statistics, 2022). A majority of these (entry to mid-level) positions do not require certifications and allow employers to cast a wider net for candidates (Lake, 2022). In the digital era, as technology continues to evolve rapidly, so does the threat landscape.

Cybersecurity has become an essential aspect of modern society, as it safeguards critical infrastructure, sensitive data, and individual privacy. However, the cybersecurity job market is facing significant challenges in meeting the growing demand for skilled professionals. This study aims to address the current state of the cybersecurity job market, identifying the key issues and their implications for social interest. The field of cybersecurity is witnessing exponential growth due to the increasing frequency and sophistication of cyberattacks. Businesses, government agencies, and individuals alike are seeking competent cybersecurity experts to defend against potential threats. However, several factors contribute to the existing challenges in the cybersecurity job market, which includes the cybersecurity skills gap; evolving threat landscape; diversity and inclusion; and educational challenges. This topic will be monitored as new data is published and solutions are presented from various entities.

Written By: William McBorrough Additionally, AI tools can provide invaluable data to help us quickly make smarter business decisions. Business owners could use such data to identify new growth opportunities, target potential customers more effectively, improve customer service, and optimize pricing models. By now, most of us have heard about ChatGPT, a generative AI tool that uses natural language processing to generate responses to questions and instructions. Today, many businesses already leverage ChatGPT to craft compelling email and website copy, develop websites or applications, automate marketing and social media operations, analyze customer data, and accomplish much more.

Artificial Intelligence (AI) technology is revolutionizing the ever-changing landscape for small businesses. Black-owned small businesses must embrace AI to stay competitive. As AI technology becomes cheaper and more accessible, many companies are already utilizing these tools to streamline their operations, achieve cost savings, and gain insights into customer behavior and trends. Historically, black entrepreneurs have faced systemic barriers hindering their access to resources and opportunities. By embracing AI, black-owned small businesses can level the playing field by having access to similar technologies that their competitors are using. We can bridge existing gaps in efficiency, operations, and customer reach.

Other popular AI tools that business owners could leverage include Jasper for content creation, Fireflies for meeting notetaking, and GrammarlyGo for writing assistance. As AI reshapes the dynamics of business operations, we are presented with an opportunity to break through historical barriers and accelerate our business success. Undoubtedly, the future is AI-powered, and for black-owned businesses, that future is brimming with unprecedented possibilities.

"If you want to make money, you have to help someone else make money.” — Russell Simmons

Image Credit, Robin McDougal

CoffeeShop Written by Robin McDougal

Popular & Profitable If you start your day with a strong cup of "Joe", you are not alone. According to the National Coffee Association, Coffee continues to be the number one beverage of choice. Coffee remains a mainstay in American's daily routines, supports businesses and workers in every state, and is associated with multiple unique health benefits.” says, NCA President and CEO William “Bill” Murray. Coffee Data to Consider: Lattes, espressos, and cappuccinos are in a three-way tie for America’s most popular specialty coffee beverage (each enjoyed by 16% of coffee drinkers). 32% of coffee drinkers had flavored coffee. Vanilla is the most popular flavor, followed by mocha, hazelnut, and caramel. 52% of coffee drinkers select 12-16 ounces size followed by 5-8 ounces (44%), and 20+ ounces (12%). Drip coffee makers are the most popular preparation method, followed by singlecup, cold brewing and espresso machines.

Explore Starting A Coffee Shop The origin of coffee can be traced back to 1000 AD to Ethiopia.

Key Steps To Open a Coffee Shop

Franchise vs. Independent So, you are thinking about bringing the aroma therapy from fresh ground coffee beans and social interactions found in a coffee house setting. If you are ready to explore the possibility of owning your own shop, consider a Franchise or launch an independent shop. Franchise: A franchise business is a business where the owner grants licenses to licensees to operate the business (sell its products, provide services, and more) at a business location. (Forbes). As a franchisee, you have built-in brand awareness, a preexisting customer base and standard ways of doing things. Keep in mind that there are several upfront fees starting around $20,000 to $50,000.

Independent: Your small business ownership will reflect your personal vision for your community. You can create every aspect of your business from start to finish.

13 Key Steps To Open a Coffee Shop Create a vision Have a business plan Do your research Create a budget (costs, equipment) Develop a brand strategy Identify a busy location Learn about your competitors File for permits and licenses Invest in a "Point of Sale" System Design a marketing strategy Hire and train your team Choose the Right Coffee Supplier Design a customer service plan

Get Started Here

Virginia State Corporation Commission Apply for an Employer Identification Number (EIN) Online Get business insurance Business insurance protects you from the unexpected costs of running a business. Accidents, natural disasters, and lawsuits could run you out of business if you’re not protected with the right insurance.

7 in 10 Americans drink coffee every week; 62% drink coffee every day.

The Latte Revolution Americans drink coffee throughout the day and are looking for convenient, on-the-go options Nine out of ten older coffee drinkers consume a cup at breakfast, compared to seven out of ten 18-24 year-olds do. Young people are almost twice as likely to consume a coffee beverage at lunchtime than someone over 60.

Coffee choices reflect Americans’ regional, cultural, and generational preferences Coffee consumption increases with age, but Americans under 40 increased coffee consumption 40% since 2015.

Retail coffee prices continue to rise and roasters are capturing increased profit margin

Statista

"There is a little engine that roars inside of me and I just want to keep going and going." — Sheila Johnson

LIFE INSURANCE: THE UNSUNG HERO FOR SMALL BUSINESS OWNERS Written By: Erica Moore Small business owners are the financial backbone of our community and of their households. They pour their hearts, time, and money into building thriving businesses. In the hustle and bustle of entrepreneurship, a critical piece of the puzzle often gets overlooked, protection through life insurance. We are going to look at why life insurance is essential for small business owners and how it can be a lifesaver for their businesses and their families. Keeping Your Family's Finances Safe – The most basic reason to have life insurance is to make sure your family is financially secure if something unexpected happens to you. When a business owner passes away, their family typically inherits not only the business but also its debts, loans, and financial responsibilities. Life insurance provides a safety net to cover these obligations, ensuring that your loved ones can maintain their quality of life without financial stress. Protect Your Star Player – In many small businesses, the owner is the MVP. Losing this key person could spell disaster. This doesn’t only apply to the death of the owner, but also a serious illness or injury that leaves you unable to work for a significant period of time. Key person insurance, which is a form of life insurance, steps in to protect your business if you pass away. Adding an optional coverage called Living Benefits steps in if you are seriously ill or injured. The insurance payout can be used to hire and train a replacement, hire temporary help while you recover, compensate for missed opportunities, or cover financial losses during the transition.

Tackling Business Debts and Bills – Many small businesses use loans or credit lines to keep things running. If something happens to you, these debts won't magically disappear. Life insurance can be structured to cover these outstanding loans and other business bills, making sure creditors can't demand immediate payment or take away business assets. This means your business can keep going without the stress of overwhelming debt. Secure Your Business Partnership – If you're in business with partners, a buysell agreement funded by life insurance can be a lifesaver. This agreement spells out what happens to your share of the business if you pass away or decide to leave. Life insurance steps in to provide the necessary funds to buy out your share, ensuring a smooth handover of ownership and preventing potential conflicts within the business. Life insurance isn't just a boring financial thing; it's like a superhero cape for your small business. Small business owners should consider life insurance to safeguard their family's financial future, keep their business humming along, handle debts and bills, ensure a smooth transfer of ownership, and protect against the loss of a key player. Be sure to work with an experienced life insurance agent. Their job is to assess your needs and help you find the life insurance solution that best meets your needs. Many people mistakenly believe that working with an agent costs you more. The fact is that it is just the opposite, a good life insurance can save you both time and money. By getting life insurance, you're giving yourself peace of mind, knowing that your family and your business are shielded from life's curveballs. It's a crucial part of your financial plan that ensures your hard work and dedication continue to benefit your loved ones and your community for years to come.

"If everything was perfect, you would never learn and you would never grow." Beyonce Knowles

Image Credit, Robin McDougal

Seasonal Affective Disorder: By: Jocelyn Johnson, MSN, LDN, CNS

As the seasons change, small business

Here are some common symptoms of SAD are:

owners may feel overwhelmed with the demands of your business, as well as

Depressive mood or sadness

raising your family or caring for aging

Fluctuating weight change

parents. These pressures can bring up

Sleep disturbance

feelings of anxiety and possible Seasonal

Lack of energy or feeling tired without

affective disorder (SAD) during the fall

exerting oneself

and winter months. This article aims to

Lack of concentration

help you feel comfortable seeking out a

Loss of interest in hobbies or activities

healthcare practitioner who can assist you with symptoms of being overwhelmed

Seasonal affective Disorder (SAD) was first

or depressed; regardless of whether the

defined by Rosenthal et al. as a syndrome of

depression is seasonal or lingers

recurrent depression during the fall and winter

throughout the year, there is help out

months between September-March that

there for you.

subsides during the spring and summer months. It’s difficult to know who will suffer from the symptoms listed above. If you have a hard time in the fall and winter months,

Common causes of SAD: Circadian rhythm Serotonin levels Melatonin levels Risk factors for SAD Low level of vitamin D Living far from the equator Family history

take time for yourself; working out or trying

NVBCC Mental Health Practitioners:

tai chi, yoga, and meditation may lift you

Ascension Counseling and

from this condition. If you fall into a deeper

Consulting Services | Kheia Hilton,

sadness or even depression, it may be time

MA, LPC

to seek out a mental health practitioner.

Autumnleaf Group, INC. | varied number of therapists and life

Finding a mental health practitioner can be daunting and a bit intimidating. And trying to

figure

challenging

out

how

task.

It’s

find

hard

them to

admit

yourself, let alone your friends and loved ones, that you may need some support. If you don’t have a good friend that you can ask for a referral to a psychologist or licensed social worker (LCSW), you can ask your doctor for a referral.The NVBCC has several health coaches and mental health practitioners that may be helpful during the difficult times.

coaching Intentional Wellness Experience, LLC | Cynthia Jefferson, MA Speech/Interpersonal communication Loudoun Counseling & Coaching LLC | Derek Russell, LPC, NCC (Virginia location only) Mindstate Wellness Center | varied number of therapists, health coaches, and personal trainers Willow Tree Counseling and Education Center, LLC | Founder Marsha Evans, LPC

If you are like many people, there may not be enough time to interview and find the right person to help you in your area; there are a few apps that you can use to find a professional to aid you during this difficult time. Here is a list of the top three apps. They have a variety of services and options for their monthly subscription. All these websites/apps have a short survey you need to take in order to place you with a therapist/coach. Once you choose your level of need, then you’ll select the best option for you and your budget. BetterHelp | Depending on your level of care, this app can cost from $65-$90/week. You should know that this service will charge your credit card for $260-$360/month. This platform can accept HSA/FSA cards; some of the professionals on this app accept this form of payment. Make sure to investigate this form of payment for sessions thoroughly. Calmerry | This app connects you to a therapist in your state. All therapists associated with this platform have either an MS in Social work or a PhD Licensed Professional Counselor (LPC). There are three different subscription levels; the lowest fee is $50. Unfortunately, Calmerry professionals do not accept insurance. Therapy.com | Like many of these apps, Therapy.com has three therapy levels to choose from, ranging from $40-88/week.

Struggling through tough times is a behavior of the past. Now, more and more people seek help to sort out these feelings. There is no shame or judgment in needing support. Most of us need this support so that they can show up and support their family and run their businesses. No matter the type of practitioner that you choose, please make sure to check their credentials and licenses. If mental health support isn’t helping alleviate some of your symptoms, you may want to seek a nutritionist with an extensive educational background. There is nothing wrong with having a certification, but ensure that the person you seek has credentials from a reputable college, university, or accredited program. When focusing on your diet, drink plenty of water, about half your body weight in ounces. In addition, you can focus on foods rich in essential fatty acids such as nuts and seeds; chia seeds and flax seeds are excellent sources of alpha-linolenic acid, an omega-3 fatty acid, and minerals such as phosphorus and magnesium. Note that a little goes a long way, and you should eat no more than 1 ounce or two tablespoons daily. You can add seeds to any smoothie in the morning or sprinkle chopped nuts onto a salad. Check with your healthcare professional to access your serum vitamin and mineral levels, such as vitamin D3, B6, B12, folate, iron, and magnesium.

In the journey of entrepreneurship, tenacity of purpose is supreme. — Aliko Dangote

Image Credit, Robin McDougal

Fall is in the air

With the changing leaves and the cool crisp breeze in the air! Fall is upon us; it’s time to bring out the fall sweaters. The Fall brings thoughts and feelings of comforting foods that warm the body and your soul. Soups are a fabulous way to warm you up on cool fall nights. Some of the fruits from the garden, like tomatoes, winter squashes, and root vegetables like carrots, garlic, and onions, are great to use when making fall and winter soups. I think I know what you are thinking… I have no energy or time to cook. You have your business to run and your family to look after. The kids have school and activities. How can you set aside time to make soup? I fail to mention that cooking is the last thing you want to do with any free time. Perhaps you could use food prep and cooking as a meditation tool; putting all your love and good intentions into your meals can relax your mind and feed your soul. Cooking meditation is a powerful way to reduce the stresses of raising your family and small business ownership Cook, love & eat

~Jocelyn

FALL 2023

Roasted Carrot, Squash & Fennel Soup Carrots and squash are rich in vitamins A & C, two antioxidants that aid in cellular damage from freeradicals. Fennel, known for know for it's soothing qualities for digestive ailments. Roasting these vegetables will bring out their natural sweetness, that lends a since of comfort and warmth. Preheat oven to 375˚

Ingredients: 4 large carrots (peeled, large diced) 1/2 of a large butternut squash (peeled, large diced) 2 tablespoons sea salt (divided) pepper to taste 2 fennel bulbs (trimmed, cut in 1/2) 4 tablespoons olive oil (divided) 1 onion (small dice) 2 cloves garlic (minced) 1 teaspoon fresh thyme 1 tablespoon fresh grated ginger 3 cups organic vegetable stock or bone broth 1 cup water 1-2 tablespoons lemon juice

Directions: To prepare the roasted vegetables: Peel and dice carrots and squash, then toss separately with two tablespoons olive oil and ½ tablespoons salt & pepper. Place on a sheet pan and roast in the oven 375˚ for 40-45 minutes until fork tender. Trim and cut the fennel in half (north to south), then toss with 1 tablespoon of olive oil, ½ tablespoons salt and pepper. Place in the oven for 20 minutes roast until tender.

To assemble the soup: Heat a Dutch oven on medium then add 2 tablespoon of olive oil, salt and onions, sauté for 10 minutes until translucent. Then add the garlic, thyme and ginger, sauté for an additional 3-4 minutes. Then add the stock, water and roasted vegetables, bring this mixture to a boil, then lower the heat to low and simmer for an additional 5 minutes. Then remove from heat, blend ingredients together in small batches, once thoroughly blended place back into Dutch oven, taste then add 1-2 tablespoons lemon juice, blend well, then serve. For garnish add toasted pumpkin seeds, croutons and/or crème fraiché. Prep Time: 10 minutes Cook Time: 50 minutes Yields: 4; 1cup servings Copyright 2016-2023, J. Johnson, Original recipe

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Seasoned Croutons

Croutons add fabulous crunch and flavor to soups and salads alike. They can be made in all sizes from practically any kind of bread and flavored with a wide range of flavorful seasonings including herbs and spices, olive oil, butter, garlic and cheese. Croutons can also be on the sweeter side of the flavor spectrum - just pair them with appropriate dishes. Preheat oven to 350 degrees F. Day old bread of choice (white, wheat, rye, pumpernickel, etc.) Fat of choice (melted butter, oil, duck fat, bacon fat) Preferred seasonings (herbs, spices, cheese, garlic, citrus zest, etc.) Salt and pepper to taste

Directions:

Evenly cube or tear the bread into preferred size (1-inch cubes are good). In a large bowl, toss the bread pieces with the fat and seasonings; add salt and pepper. Lay the croutons on a sheet pan and roast in the oven – stirring croutons occasionally to ensure even browning – until the croutons are crisp and golden brown. Cool completely before storing in an airtight container.

To make dried seasoned bread crumbs: Placed the cooled, seasoned croutons in a food processor and process until desired texture. [Fresh bread crumbs are made simply by using the cubed/torn bread and processing them in the food processor; fresh and dried bread crumbs can be combined to top a range of dishes. *Note: A good formula to use is about 2 cups of bread cubes with 1 to 2 tablespoons of butter or olive oil. Prep time: 15 minutes Bake time: 25-35 minutes Reprinted for classroom use from Chef's Pantry Class, by Patrice Savery (Fall 2015).

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