Your Healthy Polk - Summer 2019 by Your Healthy Polk

Your Healthy Polk

Publisher Sergio Cruz | sergio@polkmedia.com

Editor Andrea Cruz | andrea@polkmedia.com

Art Director Alejandro F. Cruz | alejandrocruz.com

Cover Designer Deborah Coker

Contributors James Coulter Jai Maa Elizabeth Morrisey

On the Cover Working out on your own, in your own space, and without spending loads of money is possible. Find out all the ways, tips, and tricks. Story starts on page 8. Photo: DepositPhotos.com/maridav

Summer 2019

Letter From Editor / Publisher

ummer is once again upon us. Of course, in Florida, one might argue it never really leaves. In any case, a beach-ready body would be nice, but not everyone has the time (or energy) to work out to that extreme. But working out with the goals of feeling better and healthier is doable. Thankfully, one doesn’t have to invest an arm and a leg to be able to work out said arms and legs.

With a little creativity, a quasi home gym can be a thing. There are also some free resources available, such as exercise stations that dot local trails in parks, as well as community offerings of free exercise classes (think yoga). What about a smart phone app to keep your home exercise efforts on track? Read more about how to work out without going out (or at least without having to pay a gym membership) starting on page 8. The healing sounds of crystal bowls that resonate is what our story on Crystal Bowl Sound Healing is all about. Some swear it helps them relax more deeply and achieve levels of peace and calm they can’t otherwise. Turn to page 6 for that story. Finding peace in our relationships — be they romantic, platonic, familial — oftentimes takes constant work. On page 10 Jai Maa suggests that both parties make boundaries to avoid draining, unhealthy codependent relationships. Self-care is a big topic lately — it’s that whole “put on your oxygen mask before helping others” concept. Taking time for yourself is important (we’ve always been cheerleaders for getting enough rest) because the consequences for not doing so are real and sometimes catastrophic. Make time for wellness before you have to make time for illness, ya hear? Page 14 has all the good tips. Are you taking good care of your skin? Proper skin care year-round is so important (especially in the Sunshine State). Get some sage advice on protecting the largest organ of your body on page 13.

Be healthy. Be happy.

/ andrea@polkmedia.com Sergio Cruz / sergio@polkmedia.com

Andrea Cruz

Your Healthy Polk Be healthy. Be happy.

Your Healthy Polk is a product of Polk Media, Inc. A mind, body, soul magazine focused on the local health industry, Your Healthy Polk endeavors to bring the best of Polk’s locallysourced good news about good health. For more info visit PolkMedia.com or YourHealthyPolk.com. Polk Media is a woman- and minority-owned business.

Summer 2019

DepositPhotos.com/diego_cervo

Letter from Editor / Publisher

Crystal Bowl Sound Healing By Liz Morrisey

Cover: Work Out Without Going Out By James Coulter

Untangling Codependent Relationships By Jai Maa

TABLE OF CONTENTS

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Your Healthy Polk

Alternative Therapies Gaining Ground in Polk County

icture beautiful harmonic notes vibrating through your body as you slip into a state of relaxation and healing. Crystal singing bowl sessions, which start out similar to a yoga class with everyone in the class laying down to facilitate moving into a meditative state, are facilitated by Buffy LaRoux (pictured left). The use of the bowls, as well as chimes and drums, lasts about 45 minutes. “It can be a game changer,” says LaRoux, who teaches the class the first Saturday of each month in Winter Haven. “People come in stressed and they can give that time to themselves. It shifted my life and I want others to do it, too.” Alternative therapies, such as sound and aromatherapy, continue to gain popularity in Polk County and around the nation as people look to de-stress and change their lifestyle. Yogis have used singing bowls for decades, but crystal ones

Crystal Bowl Sound Healing

By Liz Morrisey

Those who attend crystal bowl sound healing sessions often lay on the floor to with mats and pillows for support. The position helps attendants enter into a relaxed, meditative state. DepositPhotos.com/Valmedia. Above: Buffy LaRoux, crystal bowl sound healer. Photo provided to Your Healthy Polk.

Summer 2019 are now becoming more popular, according to Yoga Journal. The quartz interacts with the water within the body and our bones have a crystalline structure that creates an entrainment between sound and body. “It’s the most beautiful harmonic resonance and a healing tool to help relax,” says LaRoux. LaRoux says people can experience seeing visions and colors with the therapy, explaining that it breaks up stagnant energy and is aligned with the chakras in the body. “Sound healing has been around for more than 2,000 years,” she says. “Sound is amazing. There are so many tones and pitches. It is part of the cohesiveness with everything on the planet.” Jody Reece, a yoga instructor in Winter Haven, says the $20 class has been a success. “Attendance is great at every session,” she says. “I didn’t know if anyone in Polk would like it, but people come from far and wide.” Sound therapy is becoming more popular in the yoga world, says Reece. “There are a lot of ways to meditate and sound is one of them. You feel better physically and emotionally. It gives you a peaceful feeling.” Reece says it has now opened her eyes to offering more diverse classes at the studio. For Kara Huebsch sound wave healing has been ideal to help her relax. “When I’m done with an experience, I feel a lot of stress reduction, more energized and my mood becomes more positive. I try to go as much as I can.” Huebsch seeks out opportunities to take classes to help her both mentally and physically. “Alternative medicine and therapies for healing are becoming more popular. You are training the mind and body to adjust and heal.

Buffy LaRoux, here and opposite page, leads crystal bowl sound healing classes in Winter Haven’s Inside Out Yoga Studio. Photo provided to Your Healthy Polk.

“Buffy does a wonderful job of utilizing her gifts and helping you feel safe and comfortable,” she says. “I would recommend that people try and go as much as they can and encourage your friends to go.” Along with crystal bowl healing, LaRoux also uses aromatherapy during her sessions. During sound therapy, she often uses essential oils like sage, palo santo and frankincense. She feels sage is calming and clearing, palo santo helps cleanse negative energies and frankincense promotes a meditative state. It is widely known that lavender helps with relaxation and that essential oils can be diffused in the home. But aromatherapy can help with so much more, according to Trina Abuan from Lakeland. She’s been a believer in essential oils for more than 15 years. It helped her with pain relief while giving birth and with postpartum symptoms. “From internal use to topical and aromatic, they have proven to be very effective,” she says. They can help with so many things, such as healing burns and infections, getting better sleep, calming nerves, cleaning around the house and so much more. “Some people are becoming more familiar with them but it may never click with them about the potential they have,” says Abuan. “They have mental, spiritual and physical benefits.” “Oils are a very quick mood shifter,” she says. “Good smells tend to transport us to a place of happy memories and emotions.” For more information about the crystal bowl sound healing group sessions contact Buffy LaRoux at 813-841-7298 or BuffyLaRoux@ gmail.com.

Your Healthy Polk

DepositPhotos.com/diego_cervo

Home Fitness: Work Out Without Going Out

By James Coulter

(... or at least without spending loads of money on a gym membership!)

ummer is finally upon us! How ready are you for bathing suit season? Even if you’ve been skipping out on your New Year’s resolution to shed a few pounds, it’s never too late to start getting into shape.

Most people try to get fit by joining a gym. However, doing so can be quite costly. Here in the U.S., the average gym membership costs $58 per month, which adds up to $696 per year, according to a study by the Statistic Brain Research Institute. If you can’t afford to join a gym, or you can’t access a gym due to distance or personal physical restrictions, don’t worry. There are plenty of ways to get fit without buying a gym membership. Here are just a few:

Stroll, Walk, Jog, or Run By far the simplest way to get some exercise is to get more steps into your day. You don’t even need to buy a treadmill. All you

need are your own two feet and a pair of comfortable shoes. The American Heart Association recommends that the average adult walk a minimum of 30 minutes per day, or 150 minutes per week. A simple half-hour stroll around your neighborhood alone can burn anywhere between 90 to 200 calories, depending upon your weight and pace, as reported by Livestrong. For your first walk, start out simple and slow with a leisurely pace. Start by taking a short walk around the block once or twice after work or dinner. Make it a family affair by taking a stroll with your kids, your significant other, or even your pets. If where you live isn’t the safest place to walk, don’t worry. There are plenty of nice areas in the county to take a hike, jog, or stroll. Polk County has more than 120 trails that cover more than 375 miles, all through the natural beauty of Central Florida, according to Visit Central Florida.

Summer 2019

Some of the most scenic places include trails such as Fort Fraser Trail in Lakeland and Panther Point Trail in Winter Haven, and parks such as Circle B Bar Reserve and Holloway Park in Lakeland. Some parks such as Lake Eva Park in Haines City even have outdoor exercise equipment you can use for short workouts. For a list of local trails, visit: https://www.polk-county.net/parks-andrecreation/parks-and-recreation-facilities

Use Online Fitness Videos Once upon a time, if you wanted to follow a workout at home, you either had to purchase a cassette tape or wait to watch an exercise program on television. Now thanks to the internet, you can follow along to workout routines anytime and anywhere on your smart television, tablet computer, or even your smart phone. By searching streaming video websites like YouTube, you can look up any workout routine you want. You can learn to lift weights, work up a sweat with cardio or aerobics, dance along to Zumba, or pose the perfect yoga position by following along to topnotch video instruction. Some of the most popular fitness YouTube channels include FitnessBlender (https:// www.youtube.com/user/FitnessBlender/), BeFiT (https://www.youtube.com/user/BeFit/), and POPSUGAR Fitness (https://www. youtube.com/user/popsugartvfit).

Attend A Free Exercise Event Several cities throughout Polk County have recreation centers with weight rooms available to the public for a small daily fee. The Winter Haven Recreational & Cultural even provides a fitness center filled with a variety of free weights and exercise equipment that can all be used by local residents for absolutely free. Many of these centers offer exercise classes

Several parks and trails in Polk County have exercise stations like this one at Lake Eva in Haines City. Photo by James Coulter.

at reduced rates or even for free. The Winter Haven Senior Adult Center hosts a low-impact aerobic exercise class every Monday, Wednesday, and Friday morning from 9:30 a.m. to 10:15 a.m., and a chair yoga class Wednesdays and Fridays from 10:30 a.m. to 11:30 a.m. Both classes are free to the public, though registration is required. Several cities host open nights where members of the community can come together to play sports such as basketball or volleyball. Lake Eva Gym in Haines City hosts Open Gym Volleyball every Wednesday evening from 5:30 p.m. to 8 p.m., while the Winter Haven Recreational & Cultural Center hosts Open Gym Basketball on most days based on gym availability. If yoga is more of your style, then keep a lookout on The Balance Continued pg. 12

Your Healthy Polk

Untangling

Break Through Your Threshold by Jai Maa

Codependent Relationships

Relationships are a balancing game and personal boundaries need to be made and respected by all parties involved.

ave you ever met someone you truly loved, and right off the bat, you wanted to give them the world? Maybe it was a new friend or a partner you desired to spend all of your time with. Perhaps it was someone out of the ordinary who crawled into your heart and made themselves a home. The beginning is sweet nectar, so you pour your energy into each waiting moment. Then, the honeymoon phase ends. You’re not sure why, but something has changed. Is it them? Is it you? The more you hang on, something dreadful happens. You stop loving the way you used to and might even become the “bad guy” in their eyes. I have known Anna since she was 7 years old. I watched her grow up, while I soared as a wild and free young adult. Years later and barely old enough to fly from her nest, Anna’s engagement to her fiancé fell apart and her mother crossed into the Light. I decided to step up as a big sister. I took her under my wing, gave her the love she felt was missing, and I watched her come back to life again. We had the most incredible times laughing and being with each other. I loved making her nourishing meals and providing a sanctuary home for her to visit and escape her troubles. She loved appreciating me with her thoughtful gifts and endless smiles. Then the scales tipped. I had no more energy to give, and what I gave never seemed enough to pull her up out of the hell she was in. I felt drained and became sick. What else was there to do but pull away and take care of me? Anna was not happy with me. I had given her so much and then took myself away. She felt angry and confused. She didn’t consider what was happening with me, since I created a pattern of never being considered. She was devastated and acted out of her emotion turmoil, the pain I could never rescue her from even though I tried. When a person is sick and in the hospital, no one questions why they are unavailable to connect. Though I was not in a hospital bed, I wanted to feel better and have my energy restored. I knew I couldn’t do that as long as I was tending to the needs of another. Why do we wait to become physically ill before we honor our

boundaries? Aren’t our emotional/energetic boundaries enough to communicate and respect? I wondered what it would take to evolve our relationship to a healthy balance of self-care and boundaries. Was it even possible since we had already crescendoed to the desperation point of needing a change? I hoped so, but felt apathetic in order to protect myself from engaging in this self-defeating interaction again. I waited until my energy felt clear and centered before responding to any of Anna’s triggering messages left on my phone. When we did connect, I was able to offer empathy and compassion for the impact I had on her from pulling away. She felt heard, loved, and understood, and in turn offered me the same caring listening and respect. I shared what I experienced without making her wrong, and asked for what I wanted: a healthy, balanced relationship that could inspire us both. Anna happily agreed, sharing that in the short time we were distant from one another, she realized she wanted the same and that it was up to her to do her own healing work. Many times, it is appropriate to move on from relationships, especially when they drain you. You have to ask yourself if the relationship matters enough for you to heal yourself and keep it, or heal yourself and walk away. Just walking away with no self-realization sets you up for another disaster in the future. I love Anna, and I would have no more love to give if there was no more “me” left. It is my responsibility to take care of myself, even if another doesn’t like it. I can tell Anna loves me, too, because she is willing to honor my boundaries, and create a healthy, balanced relationship with me. That is a relationship worth saving. Enlightenment Challenge: Where are you depleting yourself or being extra needy in your relationships? If the relationship matters to you, have a conversation about what it would look like for you both to bring your connection to a win/win balance. Jai Maa is an author and enlightenment facilitator who inspires others to create their visions with no compromise. An interfaith minister and native of Polk County, she travels around the country in a glamped-out RV with her cat companions teaching others how to co-create with God and live their own version of Heaven on Earth. More info: BreakThroughYourThreshold.com.

Summer 2019

Brain Strain Theme: Cartoon Characters

DOWN 1. Club on a card 2. Beware of these in March 3. Strip of wood 4. In the lead 5. “____ Your Password?” 6. Kill a dragon 7. A pop 8. New Mexico’s state flower 9. Bunch of hair 10. Hat part 11. First name in frozen desserts 12. Hammer part 15. Port in Denmark 20. *Gnomeo or Juliet 22. Cash dispenser 24. Become too mature 25. *Paul Frank’s Julius 26. AM/FM device 27. Pipsqueak 29. *He’s “hunting wabbits” 31. *Phineas’ friend

ACROSS 1. Middle Eastern staple 6. What I do with my little eye? 9. Cookbook abbr. 13. Potato State? 14. Romanian money 15. Sign of a saint, pl. 16. *Rabbit’s first name 17. Brow shape 18. Like Bananas Foster 19. *Scooby-Doo’s best friend 21. *Eric of “South Park” 23. *Mr. Duck, to friends 24. Hippocrates’ promise 25. TV tube in days yore 28. Vegan’s staple 30. Islamic scholars 35. Hems and ____

32. *Huey, Duey, Louie and Blossom, Bubbles, Buttercup, e.g. 41. Straight ones in a drafter’s toolbox 43. Agitate 46. *What Charles Schulz did with Snoopy 48. *The Sailor Man 50. Black cat, e.g.

55. *#48 Across’ Swee’___ 57. *Pink feline 61. *The youngest Griffin 64. Musical composition 65. 2nd largest bird in world by height

70. Chowed down

37. *Tramp, e.g.

71. Grind down

39. Mountie uniform fabric 40. A lightbulb signifies one in many comics

73. VHS successor

72. ____-a-whirl 74. Slow on the uptake

42. Hid under a rug

49. “But I heard him exclaim, ____ he drove out of sight,”

53. Front part of a ship

69. Beauty shop

38. Do like bees

45. What Toulouse-Lautrec and Zeta-Jones have in common

52. Abba song

67. Mends a sock

34. Oozes 36. Fill beyond full

44. Wharton’s “The House of ____” 47. *Flapper Betty

33. *Chilly Willy’s home

51. Vital 54. Artemis’ companion 56. In the know 57. Attention grabber 58. Antioxidant-rich berry 59. He’s one behind Belichick 60. Mother Goose’ “Dame ____ and Her Cat” 61. What victim did in court 62. Fairway club 63. Book ____, pl. 66. *”Beavis and Butt-Head” channel 68. “____ Spot go”

Solution on page 14.

Your Healthy Polk Home Fitness, from pg. 9 Free community yoga in Lakeland is occasionally offered by The Balance Culture. Photo provided to Your Healthy Polk.

Culture, which hosts special free yoga classes within Lakeland. Past yoga events have been hosted in places such as Haus 820 and Lake Hollingsworth. For more information on upcoming events,

follow their Facebook page at: https://www.facebook.com/thebalanceculture.

Other ways to get fit on your own: — Take the stairs — Use your bodyweight and furniture to do squats, leg raises and extensions. — Do standing-up pushups and squats on walls. — Make a mini home gym with basic equip ment like hand weights, a jump rope, stability ball, resistance band, etc. — Do planks, jumping jacks, running in place, burpees, etc. — Get sweaty scrubbing the tub (and other household chores). — Use a personal training app on a smart phone to make goals and keep track. Remember to always include a warm-up, proper stretching, and after working out, a cool down. Also consult with your doctor for the best methods of working out if you have special medical issues.

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Summer 2019

Are You Doing Enough To Protect Your Skin From the Sun?

hink you’re doing enough to protect your skin from the sun? Don’t be so sure. Experts say that many people assume their sun protection routine is sufficient when it’s not. “While summer is an excellent reminder that sun protection is a vital component of health and wellness, it’s actually necessary all year round and under circumstances you may not realize,” says Florida-based dermatologist, Dr. Richard C. Kirkpatrick. Here are a few things to keep in mind: • Makeup may not be enough: If your makeup contains SPF 15, don’t assume you’re covered. Luckily, there are sun protection options today that leave a matte finish and won’t mess with your cosmetics routine. For example, an easy-toapply, clear matte finish layer of broad-spectrum protection under your makeup, such as Ocean Potion Face Zinc SPF 50, will add needed protection while nourishing skin. • Think in all-day terms: Many people mistakenly believe they receive most of their sun exposure from going to the beach. It’s all too easy to underestimate the damage to skin from daily incidental sun exposure, which accumulates and prematurely ages skin. Whether you’re driving and catching rays through the window, or walking the dog in the morning, be mindful that you’re getting sun exposure and take necessary precautions.

• Make it easy: One of the toughest aspects of applying sun protection is remembering to do it. But if it’s with you, you’ll use it. Toss some in your purse or bag. A good portable option is Ocean Potion Dab-On Spot Stick SPF 50, which provides on-the-spot broad-spectrum protection in an oilfree formula, and like all Ocean Potion products it is enriched with deep-sea minerals, seaweed, algae extracts, aloe vera, and antioxidant vitamins B, C and E to replenish and nourish your skin. • Like your choice: Doing the right thing for your skin shouldn’t be a chore or create different skin care issues. So be sure you like your choice of sun protection. Look for options that won’t clog pores, are lightweight and offer easy application. • Take care of yourself and the planet: Oxybenzone and Octinoxate are chemical ingredients used in certain sun protection that are considered to be harmful to coral reefs. But you can select a sunscreen like Ocean Potion Sport SPF 50 that’s Oxybenzone- and Octinoxate-free and not tested on animals, a win-win for you and the planet. With no parabens, PABA, or retinyl palmitate, it offers a lightweight, non-greasy menthol formula with a cooling sensation. From poolside and beachside bathing to a walk around the block, this summer, create a daily sun protection routine that you take with you everywhere you go. Article credit: Statepoint.net.

Protecting your skin from the harmful effects of sun exposure is a year-round endeavor, especially in the Sunshine State.

Wayhome Studio / stock.Adobe.com

• Think in all-year terms: Again, summertime does provide a visceral reminder of the importance of sun protection and is an excellent time of year to develop a sun protection habit, but don’t let this be the only time of year you think about protecting skin. Take a cue from the summer you, and apply sun protection all year.

Your Healthy Polk

4 Ways to Focus on

SELF CARE

t’s no surprise that the concept of self-care is getting a lot of traction in many health and wellness circles. Self-care can improve your mental and physical health and help you be more productive. Unfortunately, many people don’t prioritize it. Whether you are a career-focused professional or a stay-athome parent, it’s likely you have a tendency to put other people’s needs – those of your children, colleagues, friends or family -- ahead of your own. Here are four ways to focus on making time for essential selfcare activities. 1. Make over your morning: Rise an hour before everyone else in your household. Use the time to meditate, stretch, write in a gratitude journal or visualize a successful day ahead. 2. Make a list of your favorite things: Write down things that truly bring you joy and fill you with a sense of purpose. To ensure you’re finding time to do them, schedule them in your calendar. Some ideas could be going for a run, buying fresh flowers or tackling an arts and crafts project. 3. Invest in new gear: Sometimes the best motivator for getting active is a new piece of clothing or accessory you feel confident wearing. “New footwear is a great way to support health and wellness goals, while helping you stay motivated to invest in self-care activities,” says Randy Woodworth, women’s athletic buyer for Rack Room Shoes.

Photo credit: Statepoint.net

To help you on your healthy self-care path, invest in something that is comfortable and can easily transition between activities. For one-stop shopping for footwear and other accessories to help you reach your self-care goals, visit the Athletic Shop at Rack Room Shoes in stores or online at rackroomshoes.com. 4. Take regular walks outside: Never underestimate the power of exercise and fresh air. Find the time that is most convenient for you, whether that’s first thing in the morning, during a lunch break or after dinner. Once you’ve got the plan in place, get into a self-care routine that works for you and stick with it. Article credit: Statepoint. net.

Crossword on page 11.