Hall HEALTH about
Winter 2024
FEBRUARY IS HEART HEALTH MONTH STICK TO THOSE NEW YEAR'S RESOLUTIONS
A SUPPLEMENT OF
SCHEDULE TODAY’S VIDEO VISIT ONLINE You can now visit with a trusted Northeast Georgia Physicians Group provider on your phone, tablet or computer right when you need them with On-demand Urgent Care Video Visits. With this new virtual service — available Monday–Friday, 8 a.m. to 5 p.m. — our board-certified Urgent Care providers are available to address your immediate care needs right away. No need to schedule an appointment — just get in line!
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CONTENT
Winter 2024 4 Activities to strengthen 6 your heart New year's 8 resoltuions Healthy eats 12 Running in and around Hall
HALL ABOUT HEALTH, A PRODUCT OF THE TIMES 345 Green St. | Gainesville, GA 30501 770-532-1234 A Metro Market Media Inc. property 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. Healthy Hall 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 Hall About Health.
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WINTER 2024 | 3
RUNNING HALL
G N I N N U R L L A IN H
Y T N COU
FEB 4, 2024 Sunday Embrace Race 5K FEB 24, 2024 Saturday Sisu Sprint 5K and Fun Run 5K, 1M run MAR 2, 2024 Saturday UNG Comic Run: Heroes Against Cancer 5K 5K, 1M run LEARN MORE AND SIGN UP AT 4 | WINTER 2024
MAR 3, 2024 Sunday Little Heroes 5K 5K, 1M run MAR 9, 2024 Saturday Dempsey Dash 5K 5K, 1K run MARCH 28, 2024 Thursday Chamber Chase 5K 5K run
RUNSIGNUP.COM
“Greatness pulls mediocrity into the mud. Get out there and get after it!” ~David Goggins “Greatness pulls mediocrity into the mud. Get out there and get after it!” ~David Goggins
FEBRUARY IS HEART MONTH
Activities to Strengthen your
HEART
6 | WINTER 2024
FEBRUARY IS HEART MONTH
The heart is a vital component of the human body. Without a functional heart, life is simply not possible. As with other muscles in the body, it is important to give the heart a workout to improve its strength and vitality. Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does. UCI Health says heart disease is the No. 1 cause of death worldwide. Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions. Certain activities are prime for boosting heart health. Aerobic exercise: Aerobic exercise raises heart rate and gets the blood pumping throughout the body. Aerobic activity improves circulation, and over time it ensures the heart does not have to work as hard to pump blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping. Aim for 30 minutes each day, for at least five days a week. Resistance/weight training: Building muscle can help the body burn fat and boost metabolism. This type of training can use weights or the body's own resistance. Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to take. Strength training can be incorporated into a routine two to three days a week. Balance and flexibility exercises: A person may wonder what flexibility and balance has to do with heart health. While there isn't a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important. Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week. Healthy eating: The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries. Meditation: Slowing down, performing deep-breathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart. Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.
WINTER 2024 | 7
NEW YEAR'S RESOLUTIONS
E C K I MA CIF ND ! E S A CK P S AL RA GO EP T KE
8 | WINTER 2024
NEW YEAR'S RESOLUTIONS
MA
R U O Y G N KI
S ’ R A E Y NEW S N O I T U L O R ESTRONGER S
by Sudie Crouch Health & Wellness columnist Ah, a New Year. A new calendar, a fresh slate ahead of us. There’s so much pressure and expectations put on this month for us to create the perfect list of resolutions that will help propel us throughout the year. Many of us gained weight during the pandemic and are still struggling to take it back off, and, after several weeks of indulging in rich food and drinks, we feel compelled to start the new year off on a healthy foot. There may have also been a bit of procrastination when it comes to our health; it can be normal to put things off until a later date to deal with them, and Jan. 1 is a perfect day for us to start anew. So as we start our new year, we may find ourselves eager and excited to share our intentions for the year ahead, feeling committed to making some healthy changes in our lives. Yet, studies report that by February, 80 percent of the resolutions made at the beginning of the year have been discarded -- what happens in those four weeks? For starters, a lot of our New Year’s Resolutions may not really be something we really feel invested in. We make a list of things that we may feel obligated to do -- quit smoking, lose weight, exercise more -- and we may even want to do them, but they are too vague to be achievable. When we
don’t have something concrete in mind, it can be difficult to feel the emotional commitment to it. That’s why creating a SMART goal can help. SMART is an acronym for: Specific, Measurable, Achievable, Relevant, and Time Bound. Let’s look at those a bit closer to see how this can help us create resolutions we stick to! SPECIFIC Listing a general aim or goal makes it feel too impersonal and doesn’t make it relevant to us (see how these tie together!). Instead of saying, “Lose weight,” focus on a specific amount, like 5-10 pounds. If your goal is to go the gym more this year, being specific about how many times you will go per week can help make this more concrete. MEASURABLE Being able to track how you’re working towards those goals can help you see the steps you’re taking. Circling back WINTER 2024 | 9
NEW YEAR'S RESOLUTIONS to our gym resolution, you can make it more measurable by saying you will be able to run a four minute mile or will be working towards being able to lift a certain amount. ACHIEVABLE Having a goal that is achievable can help reduce that sense of overwhelm and intimidation we often have when we embark on a new goal or changing our habits. If you need to lose 60-lbs, that can feel almost impossible. If you break it down into smaller increments that can help you not only feel like the goal is more attainable, but also help you build on your success with the smaller goal. RELEVANT Our resolutions should resonate with us and be meaningful in our lives. If they aren’t, we won’t feel the excitement or motivation to work towards them. An example of this may be we feel pressured to choose a goal or focus that is centered around losing weight, going to the gym, or a myriad of other options, when what we want to focus on is being more creative or doing more artistic projects. Or getting more sleep and practicing self-care. Make sure whatever you choose, that it speaks to you! TIME BOUND The construct of time with our goals can serve a two-fold purpose. One being that you commit to how much time you invest in your resolution each week. Will you work out for 30-minutes, three times a week? How long will you give yourself to work towards this particular goal? It can also be helpful to remember that when you reach that date, that it doesn’t mean that the goal is over; it’s simply a time to re-evaluate what went well and what to tweak. Another aspect of being time bound is that you can also have a timeframe in mind to be focusing on those goals beyond this first month. Being able to give yourself the time to actually work towards those resolutions can also relieve some of that self-imposed pressure we have to do everything in 31 days, which is probably why come February, so many of those resolutions have been tossed aside. If the intent behind the resolutions is to help you be healthier and happier, creating some achievable SMART goals can help you have success. And may your 2024 be full of health and wellness! 10 | WINTER 2024
NEW YEAR'S RESOLUTIONS
THE TOP 10 NEW YEAR’S
RESOLUTIONS
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e SMART e and follow th et cr n co e ar e ncepts, none of thos the SMART co g in ly p If you notice, ap d an your goal! g your NYR’s le and achieve ab rules. By takin in ta at e or the goal m you can make
(Formerly Northeast Georgia Diagnostic Clinic)
Welcomes 3 New Internal Medicine Providers
Rosemary Chofor, MD
Justin Pandoo, MD
Megan A. Tierney, DO
Now accepting new patients.
1240 Jesse Jewell Parkway, SE | Suite 500 | Gainesville
Call 770-536-9864 to schedule an appointment | NGDC.com WINTER 2024 | 11
D O O F A E S O T N R TS
TU R H E A LT HY FA FO
Salmon is a hearty, flavorful and heart-healthy protein. When glazed in an easy sauce, this 'Sweet-andSour Baked Salmon' will be the star of mealtime. Enjoy it, courtesy of '30-Minute Meal Prep' (Sourcebooks) by Robin Miller. 12 | WINTER 2024
CONTENT
Sweet-and-Sour Baked Salmon Serves 4 8
salmon fillets, about 5 to 6 ounces each Salt and freshly ground black pepper 1/2 cup 100 percent pineapple juice 2 tablespoons ketchup 2 tablespoons light brown sugar 2 tablespoons rice vinegar, regular or seasoned 2 tablespoons soy sauce 2 teaspoons cornstarch 1/2 teaspoon garlic powder 1/8 ground ginger Chopped green onions for serving 1. Preheat the oven to 375 F. Coat a shallow baking dish with a thin layer of olive or vegetable oil. 2. Pat the salmon fillets dry and place them in the prepared pan. Season the salmon with salt and black pepper. Set aside.
3. In a small saucepan, whisk together the pineapple juice, ketchup, brown sugar, rice vinegar, soy sauce, cornstarch, garlic, and ginger. Set the pan over medium heat and bring to a simmer. Cook for 2 to 3 minutes, until the sauce thickens, stirring frequently. 4. Spoon the sauce over the salmon. 5. Bake for 10 to 15 minutes, until the salmon is fork tender (a meat thermometer should register 145 F). 6. Reserve half of the salmon for a future meal. Refrigerate up to 3 days. 7. Top the remaining salmon with the green onions, and serve. Tip: You can make this dish spicy by adding hot sauce or sriracha sauce to the glaze. You can also top the finished dish with crushed red pepper flakes.
WINTER 2024 | 13
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