Health Life January/February 2022 by ITG Next Magazine

Say Hello to Dr. Franky Davis and the Mako Surgical Robot Colquitt Regional

Kids Health Topic: A Guide for Parents + Recipes

Rotary Club of Moultrie: Community and Purpose American Top Team: A MMA and BJJ Culture

January/February 2022 | FREE1

Jan/Feb

2022 "Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect." — Alan Cohen

National Blood Donor Month and The Red Cross

Overexercising with Big Ron Jones

Tingling of Carpal Tunnel

The Power of Yes

Rotary Club of Moultrie: Community and Purpose

Winter Soup Recipes to Warm You Up

The Dukan Diet with Jodie Watkins

Say Hello to Dr. Franky Davis and the Mako Surgical Robot

+Recipes

Colquitt Regional

Contributors Publisher Mark Dykes Graphics Mandy Douthit Graphics Erica Thrift

Feature Photography Brandon Pham David Argueta

Feature Writers Tyrah Walker Janah Brown Kaitlyne Piper Janay Brown Erica Thrift Allen Allnoch

Advertising & Marketing Andrew Pipkin andrew@itgnext.com

SGMC

American Top Team: A MMA and BJJ Culture

Learn About National Mentor Month with Michael Knowles

National Pre-School Fitness Day

Pads, Tampons, and Others

Kids Health Topic: A Guide for Parents

Athlete Spotlight: Dominic DiTomasso

Finances & Mental Health

Healthy Valentine's Day Food

The Truth About Vaping

Eat All Your Food!

+Recipes

Website Manager Mandy Douthit

Have questions or comments? Give us a call at 888.715.4263 or email us at healthlife@itgnext.com Health Life Magazine is published bi-monthly. The contents of this publication may not be reproduced in part or in full without written consent from the publisher. Dykes Media Group LLC makes no representation or warranty of any kind for accuracy of content. All advertisements are assumed by the publisher to be correct. Copyright 2021 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

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We’re diving even deeper into all things health related. With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

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National Blood Donor Month and The Red Cross Written by: Tyrah Walker | Photography submitted by Red Cross

National Blood Donor Month has been celebrated in January every year since it’s proclamation on December 31, 1969. The month of January suffers a blood shortage due to winter colds and flus, while many blood drives in the northern part of the country get snowed out due to winter storms. This month helps highlight the importance of donating blood to meet the needs of hospital patients. The American Red Cross Georgia will play an important role this month (as they do every first of the year) by hosting blood drives to give those in the community the opportunity to help save lives for those who benefit from donated blood. “There is no substitute for blood or any way to manufacture it,” says Ruby Ramirez, Regional Communications Manager for American Red Cross Georgia. “Across the country, someone needs a blood transfusion every two seconds and depends on our volunteer donors to help ensure blood products are available to patients in need.” Like many other shortages across the globe, there is a nationwide blood shortage and the American Red Cross makes a priority in telling the community how important it is that all blood types are needed. Not only that, but also how all ethnicities are needed too. According to The Red Cross, A patient is more likely to find a compatible match from the donor of the same race. So who qualifies to be a blood donor? Ramirez, says in general, a donor needs to be in good health. “A single blood donation can help 7

save more than one life and go to help patients of all ages, including people suffering from a traumatic injury to cancer, sickle cell, or even a mother in need of a transfusion during childbirth,” she said. Other qualifications to become a blood donor is to be at least 17 years-old (16 with parental consent, where allowed by state law) and weigh at least 110 pounds. There are people who make donating blood a regular practice, but there are those who are scared of needles and scared to see their own blood. It is important to keep in mind if you're afraid, remember that you’re making an impact on someone's life. Though it looks like a long process, Ramirez says the process takes between 8-10 minutes. The staff at The Red Cross helps to create a non-stressful experience. Other suggestions during the process is by distracting yourself by talking to the staff as the needle is inserted, or listening to your favorite song with your headphones or Airpods in. Approximately 0.5 L of blood is collected. It’s important to have eaten something before you go to a blood drive. Ramirez recommends eating foods that are rich in iron. These such foods include but are not limited to: red meat, fish, poultry, beans, spinach and raisins. “Hydration and rest are also important,” says Ramirez. “Make sure you get a good night’s sleep the night before your donation and drink extra liquids.” Even in the middle of the pandemic, safety measures have been put in place to ensure safety, with staff members and donors having to wear masks regardless of vaccination status. Appoint8

ments are also encouraged prior to arrival. The American Red Cross has helped people in need for decades. Not only do they help with blood drives (providing 40% of the nation's blood), but they also help provide shelter, food and comfort to victims of disasters such as horrific storms. They also support the military and their families, veterans and distribute international humanitarian aid. If you are still nervous of needles, have no fear because there are plenty of ways you can still make a difference. “In addition to blood donation, there are many opportunities for you to get involved with the American Red Cross. You can take or teach a class, volunteer, or donate to the Red Cross mission of alleviating human suffering,” said Ramirez. You can also even help someone who needs a vehicle by donating one. The possibilities are endless. Next time donating is tugging on your heart, try something new by being a blood donor. To make an appointment or to learn more about blood drive locations, download the American Red Cross Blood Donor App, visit RedCrossBlood. org, call 1-800-RED CROSS (1-800-733-2767) or enable the Blood Donor Skill on any Alexa Echo device.

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Overexercising with Big Ron Jones Written by: Janah Brown

Thinking of skipping rest day? Maybe reconsider! Around this time of year many people start prioritizing (or reprioritizing) their health, however it is easy to get over eager with your gym sessions or morning runs. We welcomed Big Ron Jones back to discuss overexercising and its effects on the average person, as well as how to properly heal from over-doing it physically. It is not often that we hear the term “overexercising” used and many people are left wondering, “How much exercise should I really be getting?” Big Ron Jones answers that question,

saying, “For cardio, a minimum of 30 minutes with a maximum—never to exceed—60 minutes a day, three times a week. Cover all the major muscle groups of your body inside of three days a week of strength training. So: three days of strength training, three days of cardio.” What happens to the body when it is overexercised, overexerted, or just flat-out tired? Beyond the natural fatigue and tiredness that one may feel, there are other less-obvious side effects. Jones says, “When you do too much exercise, you’re short-term going to facilitate injury

in the next few months if not next few weeks, for one. However, the body begins to recognize the stress and release a hormone called cortisol. This is going to increase the center-section fat.” Many people struggle with finding time to exercise or be physically active in their everyday life. However, some struggle with an opposite problem: overexercising. While it may seem impossible to do so, according to the National Center for Biotechnology Information compulsive exercising affects 3% of the nation. It’s important to allow your

muscles to recover after overexerting them. If you aren’t sold on the idea that your muscles need a break, consider the benefits of resisting adaptation. If you adapt to muscular stress, you run the risk of having to add additional stress to continue making progress. When facing shortterm injury, you face micro tears in your muscles. Therefore, it is imperative that you allow your muscles to properly heal after overexerting them. “You should never train a sore muscle,” says Jones. “Adequate recovery means the muscle is no longer

sore or it hasn’t been used. You are trying to train the muscle down and rebuild it.” While recovering, it is important to know what your body needs. In addition to a rest day, it’s important to maintain good nutritional health. Since muscles are essentially made up of protein and water, you need to stay hydrated and keep your protein levels up in order to properly recover. If you have overexerted your muscles after a workout and it’s resulted in a sprained or strained ankle, you may find the RICE method beneficial. RICE is an

acronym for Rest, Ice, Compression, and Elevate. For other muscle tears, compression, ice, and heat can all be beneficial. To avoid injury, it is important to take rest days and avoid over-training muscle groups. Powerlifters and runners are at risk of injuries, and as we

gear up for Spring and 5k season many people will face overexercising. On running 5ks, Big Ron Jones said, “5ks will actually be considered an extreme event—I mean people don’t typically run that much in a day. If you run a 5k on a Thursday, I would say

you’re not recovered until Monday.” After an event like a 5k or competition, it’s important to allow yourself a few extra rest days compared to normal for recovery.

If you have suffered from a strained or pulled muscle from overexercising, the best thing you can do is rest. In addition to resting, you may try: Support Gear: Many people who suffer from injuries find support braces helpful. Ankle braces, hip/thigh braces, and abdominal braces offer support to mitigate further injury. Alternating Heat and Ice: A heating pad can soothe a torn or strained muscle. Following the heat with ice to encourage more blood flow.

Health is all about balance—and it’s important to find balance in your daily exercise routine. It’s important to find time in your day for physical activity but be mindful of doing too much. You can find more information about Big Ron Jones on his Instagram @bigronjomes

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Tingling of Carpal Tunnel Written by: Kaitlyne Piper

In our hands there is a narrow passageway surrounded by bones and ligaments on the palm side of your hand, this is known as the carpal tunnel. Now carpal tunnel syndrome is when there is a numbness and tingling in the hand and arm caused by a pinched nerve in the wrist. There is a low risk of carpal tunnel considering there are many ways to prevent it however it's important to know the causes as well. Carpal tunnel is caused when there is pressure placed on the median nerve which is a passageway in the wrist. There are a good amount of risk factors that play a hand in your hand. It can range from repeated motions at work to even doing things in the cold. Below is a list of other possible risk factors. • • • • • • • • •

Bone fracture Bone dislocation Arthritis Sex – females are prone to getting carpal tunnel more often than men because the carpal tunnel area in their hand is smaller than a male Nerve damage Diabetes Medications Obesity Other conditions include menopause, thyroid disorders, kidney failure

The risk factors may seem high however there is some prevention one can take to prevent carpal tunnel. The first being to reduce the force you put on your hands. Specially men in construction tend to stress out their hands and wrists by using force on their tools. This may not be easy to do so taking frequent breaks in between tasks to stretch and bend your wrist can drastically help. It is noted to also be on the lookout for one’s posture to be correct. For example, when we slouch it shortens our neck and shoulder muscles. In some cases, obtaining a carpal tunnel is bound to happen. However, there are some forms of treatment available. To start there is the use of wrist braces, corticosteroids and even surgery. Wrist braces help people with moderate symptoms. It is suggested to wear the brace when sleeping and during some tasks. Corticosteroids are more commonly known as “steroids” which help relieve the pain.

Tips for Your Wrist while Using a Computer

Now let’s talk about if surgery is needed. Surgery is usually needed once a carpal tunnel occurs too long. This is because eventually the muscles in your hand and wrist begin to weaken which causes problems for everyday hand movements. Earlier we talked about construction workers so imagine how heavy and hard it would become to use a wrench when your hand feels tingly and weak. It would not be an easy task. Surgery is usually the last result once someone has tried the wrist brace, steroids and change of hand movement behavior. If the effects of carpal tunnel occur for three to six months, then a doctor suggests undergoing surgery. There are two different types of surgeries one can choose from, open surgery and endoscopic surgery.

Open Surgery

A large cut or incision is done two inches up from one’s wrist to palm

Endoscopic Surgery

The doctor makes an incision in your wrist and possibly arm. From there the doctor will place a tiny camera in the incision to guide them along as they cut the ligament. Due to the incision being about half an inch the healing process is a lot faster than with open surgery. Although surgery options are available some people with severe cases tend to sometimes feel the effects of carpal tunnel while milder cases don’t feel anything ever again. What is important is to just never forget that the effort you put in is how much relief you can possibly get back.

1. Start by putting wrist in a neutral position 2. Make a fist with your thumb tucked in facing yourself 3. Put your fingers and thumb straight, then bed your wrist to have your palm straight up 4. Extend thumb away from hand 5. Keep hand and fingers in the same place but rotate your wrist so that your palm faces away from you 6. In this position gently pull down your thumb with your other hand 7. Hold each position for roughly 5 seconds and repeat 3 to 5 times.

The Power of

Written by: Janah Brown

The word ‘yes’ is used in most people’s vocabulary on daily basis, but most people don’t realize how much power that three-letter word really has. As humans, we’re creatures of habit. For different reasons, we develop the same schedules every day. Whether it’s a daily schedule, eating the same foods or watching the same tv shows. We tend to get in this daily cycle of doing the same thing. Slowly falling deeper into this monotonous cycle. But what if saying ‘yes’ to something new opened up a new life of freedom, a new life of adventure. We’ve all had a moment of feeling uninspired or disconnected or like our lives are an endless cycle of not knowing our purpose. Simply saying the word ‘yes’ could change your life. When it comes to trying new things a lot of us say no because we either don’t want to try new things, we’re scared to take that leap of faith or

a fear of failure. Whether it’s a new job, hanging out with friends or a new activity, it’s easier to say no. What if you said yes? What if you take that leap of faith? Imagine how many new opportunities you could have if you take that chance. I myself have fallen victim to saying no as my go to. Because of social anxiety or a fear of the unknown I’ve missed out on so many experiences and opportunities that could have benefited my life. American television producer Shonda Rhimes wrote a book called “Year of Yes.” This inspiring book is a tail about how her life changed when she committed to saying ‘yes’ to everything that scared her or made her nervous for a year. This year helped her find her voice, experience new things and so much more. According to nbcnews.com “Rhimes confesses to hiding her voice in her Grey’s Anatomy character Cristina Yang,

allowing Yang to say all the things she wasn’t brave enough to say in the real world. But when Rhimes accepted that the real world could benefit from hearing her actual voice — that she could stand up and speak out on important issues and actually affect change — she swallowed her fears, wiped off her sweaty palms and began to speak.” Unlike Rhimes, you don’t have to start off by saying yes to everything. A lot of people don’t think they deserve good things out of life. But in all reality, you have the power. Say yes to building new friendships or breaking off toxic ones. Say yes to loving your body, say yes to speaking up or most importantly, say ‘yes’ to saying ‘no.’ The next time you want to say no, challenge yourself and say yes. The very act of doing the thing that scares you might undo your fear.

OPENNESS

CONSCIENTIOUSNESS

EXTRAVERSION

PERSONALITY

NEUROTICISM

AGREEABLENESS

According to Africana Studies and Associate Professor Marilyn D Lovett at Valdosta State University “Openness to new experiences is a personality trait. When people are open to new experiences, they have better outcomes. Personality traits are broken up into 5 areas. Openness to new experiences, conscientiousness, extraversion, agreeableness and neuroticism. People that possess agreeableness and openness would be affiliated with saying “yes” to new experiences, being less judgmental and being ready to try new things. Those who don’t have those traits it may require a change in personality, it might require you to be a little bit more agreeable”

Rotary Club of Moultrie:

Community and Purpose Written by: Erica Thrift | Photos courtesy of Rotary Club

Have you heard of Rotary? Probably. The organization is a common household name, but what exactly is Rotary ? I’m glad you asked! I had an enlightening conversation with Anna Ford, the current president of the Rotary Club of Moultrie, and I want to tell you all about it!

Did you know Rotary is an international organization? Of course it started small in 1905 with four men who rotated meetings among each other’s offices, hence the name Rotary. Paul Harris, Gustave Loehr, Silvester Schiele and Hiram Shorey founded the Rotary Club as a service and networking organization for professional leaders to bring peace around the world through humanitarian services. By 1912 it became International Association of Rotary Club. In 1922 the official name became Rotary International. Today there are local chapters all over the world.

What does Rotary International do? Two official mottos were adopted in the early 1900s. Service Above Self and One Profits Most Who Serves Best. Today the Rotary International vision statement is – “Together, we see a world where people unite and take action to create lasting change — across the globe, in our communities, and in ourselves.” And they aren’t just talk, they do just that! Their programs provide clean water, grow local economies, promote peace, fight disease, support education and so much more! In 1985 they began their goal of eradicating polio all over the world and today polio is an endemic only in Afghanistan and Pakistan.

What happens at the club level? Local clubs unite leaders from all walks of life with local organizations to provide their communities with humanitarian services. The Rotary Club of Moultrie is one of those clubs and they will be celebrating 100 years in May! 16

How does The Rotary Club of Moultrie help their community? For the Rotary Club of Moultire helping kids and the education system is one of their many contributions to the community. Their involvement in the Forgotten Initiative program helps purchase items for kids transitioning into foster care. They partnered with the Moultrie Junior Women’s Club and The Rotary Foundation for the Kicks for Kids project. This project worked with social workers to provide shoes to kids in the local school systems. Through the partnerships and the Rotary Foundation Grant 235 pair of shoes where supplied to children. The Rotary Club of Moultrie also enjoyed providing assistance to the school system’s Story Walk project. Story Walk is a national concept where the pages of a book are made into signs and installed in parks or downtown areas of a community. It is an interactive journey to encourage reading. At the end of the walk the kids are able to take the book home with them. The Rotary Club of Moultrie provided the books and put smiles on kids’ little faces! They also have used Rotary Foundation Grants in the past to help the school districts with small renovations like new paint. They even helped restore one of the school’s gazebos. Other projects include providing food to families in need through opportunities like the USDA Farmers to Families. This project involved a partnership with the United Way of Colquit County, The Rotary Club of Moultrie, Trinity Baptist, and many other community members. The program helped donate 1,100 boxes of food to families in need. Club members also recently collected and donated over 200 lbs of canned goods and fresh produce to the Colquitt County Food Bank for this year’s holiday season. In addition to the many partnerships, they host events to honor people in the community and luncheons with special guest for education on different important topics. For example, they host a function to honor law enforcement awarding an officer with the Law Enforcement Appreciation Award as well as the Salute to Service event for high school seniors who have chosen to enter into the military.

How can you get involved and make a difference? Whew, I thought you’d never ask! To participate at a local level with The Rotary Club of Moultrie contact Anna Ford at anna.r.ligon@gmail.com or join one of their weekly meetings on Tuesdays at noon at the Sunset Country Club. To get involved internationally visit https://www. rotary.org/en.

Winter Soup Recipes to Warm You Up Low Country Shrimp Chowder

Healthy Broccoli Cheddar Soup INGREDIENTS

1 bunch broccoli 1 small onion, finely chopped 1 medium red-skinned potato, diced 1/4 cup all-purpose flour 3 cups low-sodium chicken or vegetable broth Kosher salt and freshly ground black pepper 1/4 teaspoon freshly grated nutmeg 1 cup grated extra-sharp Cheddar 1 teaspoon Worcestershire sauce One 12-ounce can fat-free evaporated milk 2 scallions, thinly sliced

INSTRUCTIONS

Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately. Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes. Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

INGREDIENTS

2 tablespoons unsalted butter 1 bunch scallions, thinly sliced (white and green parts separated) 1 bunch scallions, thinly sliced (white and green parts separated) 2 stalks celery, diced 1 green bell pepper, diced 2 tablespoons all-purpose flour 1 teaspoon Old Bay Seasoning 2 cups reduced-fat (2 percent) milk 1/2 cup long-grain white rice 1 1/4 cups corn kernels (from 2 ears corn) 1 pound medium shrimp, peeled and deveined Kosher salt and freshly ground pepper Kosher salt and freshly ground pepper 1 tablespoon dry sherry (optional)

INSTRUCTIONS

Heat the butter in a large pot over medium-high heat. Add the scallion whites, celery and bell pepper and cook, stirring occasionally, until the vegetables are crisp-tender, about 4 minutes. Add the flour and Old Bay Seasoning and cook, stirring, until the flour is lightly toasted, about 1 minute. Add the milk, 6 cups water and the rice. Bring to a rapid simmer, then reduce the heat to medium and cook until the rice is tender, about 15 minutes. Add the corn to the pot and cook 3 minutes. Stir in the shrimp and cook until they curl and turn opaque, about 3 more minutes. Season the chowder with salt and pepper and stir in the sherry. Ladle into bowls and top with the scallion greens.

foodnetwork.com

Creamy White Chili with Cream Cheese INGREDIENTS

2 (15 ounce) cans no-saltadded great northern beans, rinsed, divided 1 tablespoon canola oil 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces 1 ½ cups chopped yellow onion (1 medium) ¾ cup chopped celery (2 medium stalks) 5 cloves garlic, chopped (2 tablespoons) 1 teaspoon ground cumin ¼ teaspoon salt 3 cups unsalted chicken stock 1 (4 ounce) can chopped green chiles 4 ounces reduced-fat cream cheese ½ cup loosely packed fresh cilantro leaves

INSTRUCTIONS

Mash 1 cup beans in a small bowl with a whisk or potato masher. Heat oil in a large heavy pot over high heat. Add chicken; cook, turning occasionally, until browned, 4 to 5 minutes. Add onion, celery, garlic, cumin and salt. Cook until the onion is translucent and tender, 4 to 5 minutes. Add the remaining whole beans, the mashed beans, stock and chiles. Bring to a boil. Reduce heat to medium and simmer until the chicken is cooked through, about 3 minutes. Remove from heat; stir in cream cheese until melted. Serve topped with cilantro. eatingwell.com

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The Dukan Diet

with Jodie Watkins Written by: Janah Brown

All across the globe, people find themselves looking for different diets to kickstart their health at the beginning of the year. It can be overwhelming searching for the right diet and completely understanding the risks associated. The Dukan Diet is a popular trend that offers its own twist on a low-carb, high-protein diet that might interest those pursuing to lose weight fast. By eliminating foods and slowly adding them back to your routine, it helps kick-start weight loss and helps you learn how to eat in moderation. Designed by French physician Pierre Dukan, the Dukan diet is a low carb eating plan that is based on how humans ate thousands of years ago as hunters and gatherers. Designed to help with weight loss, the eating plan is particularly high protein. The diet is separated into four phases: Attack, Cruise, Consolidation and Stabilization.

The Attack Phase

The Consolidation Phase

According to dukandiet.com, during this phase you are supposed to eat foods found in the “pure protein” list.. This list includes lean meats, poultry, fish, shellfish, vegetarian and vegan proteins (soy foods and veggies burgers, etc.), eggs, and fat-free dairy products. In this phase of the diet, the goal is for rapid weight loss and kick-starting your metabolism by eating fewer calories and losing “water weight.” This phase lasts between 2-5 days and in addition to the diet, you are to drink 1.5 liter, eat 1.5 tablespoons of oat bran, and receive 20 minutes of exercise a day.

Unlike the last two phases, the focus during this phase is to maintain your weight loss without regaining. You can begin eating bread, fruit, and hard-rind cheese during this phase. You are also supposed to stick to a single day each week where you only eat protein and get 25 minutes of exercise a day.

The Cruise Phase During this phase the focus is to start introducing foods back into your diet. While in the attack phase you only eat proteins, the cruise phase allows you to incorporate 32 approved vegetables into your eating plan. You also get to eat anything on the 100-food item list found on the website, and it is recommended to switch between pure protein days and protein and vegetable days. With increases in your daily amount of oat bran and exercise each day, this phase is to last three days for every pound you would like to lose.

The Stabilization Phase The focus during this phase is long-term maintenance of your weight and lifestyle. The goal is to maintain your weekly pure protein day, continue drinking water, eating oat bran, and exercising daily.

Other Popular Diets for the New Year Keto Diet Mediterranean Diet Vegetarian Diet Atkins Diet

Vegan Diet Weight Watchers South Beach Diet

Clearly the diet is strict in its nature of limiting many foods and eliminating even more. Though some argue that exclusively eating protein is good for your metabolism and helps you lose weight, Jodi Watkins says differently. We had a chance to speak with author and wellness mentor Jodi Watkins about her perspective on this diet and philosophies on nutrition. Watkins offers perspective on the dangers of these diets and why it’s important to learn about personal nutrition needs. When asked what her thoughts are on the high-protein, low-carb diet, she said, “It’s all about moderation, right? So most people just aren’t getting enough protein for their body, but when you start telling them to eat enormous amounts of protein—now their liver has to go to work. You can overeat on protein, you can overeat on carbs, you can overeat on fats.” While the diet may be beneficial for those looking to make major changes to their body for a competition, it’s not necessarily the right choice for the average person just looking to get healthier. Watkins goes on to describe the major issue with a lot of restrictive diets—that they don’t teach people about nutrition for their bodies for the long-haul. “I teach people how to eat to fuel their bodies for their needs at that specific time in their life,” said Watkins. “So I want people to learn how these nutrients affect their bodies and why they are important. So if you’re not teaching people their fuel requirements, it’s a cycle.”

Jodie Watkins holds educational workshops on personal nutrition and wellness that you can find on her website, linktr.ee/jodiwatkins. You can also learn more about The Dukan Diet at www.dukandiet.com.

Salmon in a Mustard Dill Sauce

INGREDIENTS

4 thick pieces of salmon, weighing around 200g (7oz) each 2 shallots, chopped 1 tbsp mild mustard 6 tsp virtually fat-free fromage frais Finely chopped dill Salt and black pepper

Meatballs with Rosemary

INSTRUCTIONS

Put salmon in the freezer for a few minutes so you can cut it into thin 50g (1¾ oz) slices then fry in a non-stick frying pan for one minute on each side. Remove and keep warm. Brown the shallots in the same frying pan, cover with the mustard and fromage frais and allow to thicken for five minutes over a gentle heat. Return salmon to the pan with dill, salt and pepper for a few seconds, then serve.

INGREDIENTS

1 medium onion, chopped 1lb 10oz minced beef 2 garlic cloves, crushed 1 egg, lightly beaten 2 tbsp Chinese plum sauce (Duck Sauce) 1 tbsp Worcestershire sauce 2 tbsp rosemary, finely chopped 1–2 tbsp mint or basil, finely chopped Salt and black pepper

INSTRUCTIONS

Mix together all the ingredient and then shape into meatballs the size of a walnut. Cook the meatballs, a few at a time, in a saucepan over a medium heat for about five minutes until they are golden-brown on all sides. Allow any fat to drain off on to kitchen paper.

Courtesy of Jill Stringfellow Photography

Say Hello to Dr. Franky Davis and the Mako Surgical Robot Written by: Tyrah Walker

Colquitt Regional Medical Center has been providing healthcare services to the citizens of Moultrie since 1939. Since then, they have continued to provide care to their patients through the use of updated technologies that have helped the health system forwadly progress. In addition to having over 100 medical providers and 1,350 employees, Colquitt Regional Medical Centers welcomes in a new orthopedic surgeon, Dr. Franky Davis. Originally from Macon, Dr. Davis was introduced to orthopedics early on as an eighth grader, due to sports related injuries. Years later during his senior year of high school, he had the opportunity to do an internship through Senior Projects, spending six weeks with a hand surgeon, sparking his interest even more. With his father being a dentist, Dr. Davis saw first hand the pro’s and con’s of working in health care and build-

ing relationships with patients. This drove his passion to help those with a medical need. From there, Dr. Davis attended The University of Georgia (UGA) on the pre-med track with orthopedics being the main goal. “I was able to get exposed to orthopedics pretty early and was very interested in surgery and the opportunity to fix people with my hands,” said Dr. Davis. After graduating from UGA, Dr. Davis attended four years of medical school at the Medical College of Georgia (MCG), located in Augusta. After MCG, he completed a five year residency at the University of Tennessee at Chattanooga and finished up his training at Erlanger Hospital. Being a South Georgia boy originally and his wife, Anna, being from the area, Dr. Davis, along with his wife and two children, moved back to their southern roots and made Moultrie

and Colquitt Regional their home. “Being from Macon, I’ve always had a tie to Georgia and my family still lives there,” said Dr. Davis. “I really enjoy small town life. I’ve always thought small time life fits my speed. I’m a family man with two kids and wanted to have a community that would be able to rally around that and help me achieve my goal of being successful raising two kids. I felt Colquitt was a great community for that.” Dr. Davis describes the transition as “great” and “slower paced”, but he’s settling in and making new friends in the community. Being in a smaller town, one is bound to run into people you know, and he has run into his patients from time-totime, something that is new to him. “Starting your job is like drinking water from a fire hydrant,” said Dr. Davis. “Just learning the logistics of a new institution, the medical record and making the transition from being in

a well residency scenario to being out on your own in a more community based hospital is an adjustment but it’s been enjoyable for sure. I think it’ll be a good fit for us moving forward.” Not only is Colquitt Regional saying hello to their newest addition to the hospital, but they’re also saying hello to the Mako Surgical Robot, being

the only hospital in the state south of Macon to have the technology. Dr. Davis spoke to Health Life and gave us all the details on this great medical tool.

Tyrah Walker: So what exactly is the Mako Surgical Robot?

TW: What else does it help with?

Dr. Franky Davis: The Mako Surgical Robot is a robotic arm that utilizes preoper-

FD: Additionally what it does is it minimizes the

ative CT scans to create a 3D mapped model of the patient's anatomy. It’s used for total hip replacement, total knee replacement, in addition to partial knee replacement. I use it specifically for total knee replacement.

TW: What is the benefit of the Mako Surgical Robot? FD: The benefit is that it allows for the preoperative plan to be utilized for accu-

rate implant sizing and more accurate implant placement. Total knee replacement has been around for a long time and what it does is you replace the femur bone cartilage, the tibia bone cartilage and the kneecap bone cartilage with medal and plastic parts. That has been a successful operation for years but what is required of the surgeon is you have to use your knowledge of anatomic landmarks to make an educated guess. You can be very accurate with that but it is still an educated guess as to where those parts need to go, as well as how the knee is balanced with regards to the soft tissue envelope and ligaments. What the Mako in my opinion does, it allows for accurate preoperative planning, accurate dynamic intraoperative assessment of the knees balance and then placement of the implants where they need to go accurately in a timely fashion. 24

amount of soft tissue dissection that you have to do to perform the replacement and the postoperative pain, in my opinion a little bit less. The early postoperative recovery with regards to range in motion is a little bit quicker and a little bit easier to tolerate. All those are benefits. The robot doesn't do the surgery. It’s basically a robot arm that’s utilized to make sure that the saw blade cuts the accurate location that has been predetermined and determined during the case to be the perfect position for the implants. And that's in my opinion a safer way to do it. It eliminates the risks of cutting structures that don’t need to be cut but also allows for the appropriate cuts to be made accurately.

TW: Pretty cool that the hospital has this! FD: I think it’s a big benefit for the small community based hospital to have the front runner technology

and robotic total knee replacement and allow for the people in this community to get this medical technology without having to drive to Atlanta or drive beyond two hours.

TW: What are the requirements to qualify for this technology? Does insurance cover it? FD: It’s covered by insurance. One thing that is re-

quired is the preoperative CT scan. It’s not necessarily something that would typically be required for total knee replacement but that is insurance covered and is basically bundled into the service offered by the company that the implant is utilized. It doesn’t increase the cost to the patient to receive that level of service, based on my understanding. It benefits anyone who needs a total knee replacement. If you qualify for a knee replacement, then this is in my opinion one of the better ways to get that done.

One of the things that Dr. Davis wants people to understand is that total knee replacement is a major surgery. One must ask themselves, has their quality of life been inhabited enough by the problem? He states that no one should be talked into having such a major surgery and everything, including risks, should be addressed to the patient. When it comes to the Mako, Dr. Davis says it will continue to spread across the globe, in fact it’s already happening. There are different companies coming out with their own version of robotics. Pretty soon, it will be the norm, “This is pushing the industry standard and I think the other major companies are following suit and that will eventually become the standard of care,” said Dr. Davis.

A message Dr. Davis leaves with his patients: “Don’t let fear be the reason why you suffer,” said Dr. Davis. “Come in and see an orthopedic surgeon and just hear what they have to say, have them evaluate you and determine if they're willing to treat you conservetly and evaluate how this is affecting your everyday life.” When Dr. Davis is not performing surgical procedures, he enjoys playing with his children, physical fitness, playing golf, and playing the electric guitar. 25

American Top Team:

A MMA and BJJ Culture Written by: Erica Thrift | Photography by: Erica Thrift and submitted by ATT

The everyday person often associates Mixed Martial Arts (MMA) as being a man’s barbaric sport with well-known UFC fighters like Connor McGregor, but everyday women, men and children all over the world are part of the culture of MMA. Mixed Martial Arts combines different forms of training including Brazilian Jiu-Jitsu (BJJ), kickboxing, grappling, boxing and wrestling. It has become a community where people immerse themselves in mixed martial arts and train like fighters. They not only reach their fitness goals, but also learn sportsmanship, humility, respect and bravery while gaining confidence. HealthLife had the opportunity to speak with Kam Naville, the owner of American Top Team (ATT), a popular MMA gym in Valdosta, as well as some of his members. Kam grew up involved in traditional martial arts and was on the wrestling team in high school, but found his love for MMA at sixteen years old when he visited his first MMA fight. He and his friend wanted to begin fighting immediately, but were soon informed they had to be eighteen. Kam and his friends began training themselves as best they could. With no official training he fought his first fight two weeks after turning eighteen. After the first fight people encouraged him and his friends to find a gym for training. They found an unofficial gym and ended up competing in over ten fights within that year. They eventually found themselves competing in Iowa for the Amateur World Championships where Kam met his first official coach. “The night before, they have warm up mats where you can participate in warm up matches. There were four of us from Georgia and we start warming up together. Next thing I know this man is immersing us in knowledge. What felt like five to thirty minutes ended being four hours of training,” he said. Kam goes on to say he and his friend won their divisions that weekend becoming the number one ranked amateurs in the world at nineteen years old. He eventually earned his pro fighter status and was fighting other professional UFC fighters on pay per view by the time he was twenty. He said, “I wanted it more than the other guy. We came from different places. He came from where his dad and sponsors paid for him to be there. I came from a place where I was working for $7.50 an hour to get the money to be there. He wasn’t as hungry, physically and metaphorically, as I was. I was a starving nineteen year kid chasing a dream.” He accomplished his dreams and is continuing to succeed. He is now a black belt and coach where he coaches his team to chase their dreams. He and his team have collected forty plus titles over the years. He takes his team to fights all over the country. Their ad28

venture to Long Island, New York on December 11th with fight promotion Flex Fight Series yielded impressive results. All three of his fighters brought home a title that weekend. Kalik Battle won the 125 lb Flyweight Championship. C.J. Brant won the Flex Fight Series Championship at 170 lb weight class, and Gabby “G-baby” Jerret won her first fight at 115 lb weight class. It is also a family affair. His little cousin, Anthony Saeger recently fought his first pro fight on pay per view in October 2021. HealthLife also had the opportunity to observe the culture up close and personal. When you enter Kam’s American Top Team facility you feel an immense vibe of respect. Respect for Kam and other coaches. Respect for the mat and respect for each other. Shoes are removed before stepping onto the mat and the fighter must bow toward Grandmaster Carlson Gracie’s picture hanging on the wall. Carlson Gracie is part of the Gracie family who paved the journey for BJJ. Carlson Gracie’s son is now Kam’s official coach. Part of this respect is holding specific days for Gi BJJ. This is where students wear their Gis during designated classes to ensure they qualify for belt ranking. Belt rankings are white, blue, purple, brown and black where black is comprised of different degrees from first degree to the tenth degree. Once a practitioner reaches the seventh degree they can be awarded the alternating black/red belt known as the coral belt. At the ninth to tenth degree a practitioner can be awarded the red belt, which is reserved for the influential practitioners titling them Grandmasters. According to the International BJJ, if one were to receive their black belt at 19 years old, they would be eligible for the red belt at 67 years old. Kam’s goal is to receive a coral belt and Kam holds belt ceremonies when his students graduate to the next belt ranking or earn a stripe on their belts. Additionally, he prides himself on creating an inclusive culture where everyone is welcomed. Parents enroll their children in kid’s BJJ and kickboxing to instill great qualities such as discipline and confidence. Kam not only offers evening kids’ classes, but also holds a Kids’ Summer Camp (pre-COVID) where the kids practice BJJ and kickboxing and provides fieldtrips as well as an hour of Spanish lessons each day. “I want to be the type of coach my coaches were for me. I had a lot of turmoil in my childhood and my karate and wrestling coaches saved my life,” Kam said with a twinkle of a tear in his eye. He plans to restart the summer camp this coming summer. Children are not the only demographic Kam wants to feel welcomed. He encourages women to join the fam. Females often join Kam’s ATT not only for the benefits of exercise, but to learn self-defense as well. Women gain the knowledge they need to feel empowered and confident they can protect themselves should a dangerous situation arise. They become part of a family and gain brothers who would protect them as if they were their biological brothers. Some of the women members expressed their love for ATT to HealthLife. Lauren Guerrant, ATT member and military, sums up her experience, as “Kam’s gym has become her other family.” Marlana Richardson, a blue belt, stated, “As a small female, fitness always intimidated me, and I wasn’t sure I could defend myself in real life. BJJ at ATT Valdosta taught me that with proper training, I could not

only learn to defend myself in the real world, but I could gain confidence in my body and its abilities. Being a small female, I was taught to depend on my speed, technique, and most of all – heart. The lessons you learn stay with you forever, no matter what your path is in life. ATT is a place for everyone.” Crystal Lang, a purple belt, stated “I’ve trained about 6.5 years with Kam and the men and women of ATT Valdosta. Not many women train in the sport as a whole but some of the ones I do know are some of the fiercest women I’ve ever met. I could say the self-defense aspect of it was a big draw for me because for a lot of women that is the reason they come. But for me, it was the challenge. The challenge to my mind, body, ego, and soul. That’s what Jiu Jitsu does for me and why I train. And why train with American Top Team Valdosta for as long as I have? Simply put, at the end of the day it feels like home. Even after I moved away, we all still stay in touch like family. There’s a lot of blood, sweat and tears that go into training. But there’s also a whole lot of love on those mats. You can’t find better than that.” Crystal was the first female in Valdosta to earn a purple belt. ATT is not just a MMA gym with sweaty dudes; it is a culture full of history, love, discipline, education and family. Kam is not just any coach. He is a coach with heart. If you would like to learn more about Kam and American Top Team visit their website https://att229.com or call 229-356-7871 29

Learn About National Mentor Month with Michael Knowles Written by: Allen Allnoch

Not even the best school in the world can teach a young person everything necessary to succeed in life. To cite a wellknown proverb, it really does take a village. One of the most helpful members of that village can be a mentor. And such a person can be especially impactful in the life of an at-risk child or teenager. “A study came out in the fall of 2020 that said it takes 17 adults pouring into one child’s life for that child’s development to be successful,” says Michael Knowles, founder of Good Neighbor Tutoring, a Columbus, Georgia nonprofit

that helps children with academics, life skills, material needs and spiritual formation.

“That is a significant number, and when you look at at-risk populations, typically one of the defining characteristics of that group is there are less than two parents in the home. If that’s a kid’s starting point, how difficult is it to get to 17? So [the challenge] is how do we create space to bring adults in to love kids and help them discover their passions, and make them passionate about learning?”

Organizations such as Knowles’ are part of a movement that is celebrated every January via National Mentoring Month. Led by MENTOR, a Boston-based advocacy group, it’s a focused time for growing the movement and raising awareness about the power of relationships. Mentoring organizations range from those that serve children and teenagers, such as Boys and Girls Clubs, and Big Brothers Big Sisters, to career-oriented groups for young adults and even older professionals. Many colleges and universities have mentoring programs in which volunteers share their experiences and offer advice to students. Valdosta State’s Next Step Major Mentoring Program, for example, pairs students with a professional development coach and an employer partner within their field of study or desired career industry. At the University of Georgia, the UGA Mentoring Program has facilitated more than 2,700 mentoring relationships. Whatever the academic level, Knowles says the best mentoring programs supplement the education system.

“Our goal is not to reinvent the schools,” he says. “Our goal is to come alongside and fill in some of the gaps. There are things that the school system just cannot get to, like tying a tie, or interviewing, or woodworking, or changing the oil in a car, so we want to do those things in our life skills piece.” At-risk young people are a sad reality in Georgia. In the 2021 edition of WalletHub’s annual state-by-state comparison of at-risk youth, one finding was that Georgia ranks fifth in highest percentage of youth without a high school diploma. The personal finance website also found Georgia was 15th among states with the most idle youth (i.e., not in school and not employed). Clearly, there’s a significant need for youth mentors in the Peach State, including in local communities across southeast, southwest and middle Georgia. “It’s a great cause and I would encourage anybody to be a part of it,” Knowles says. But he also issues a word of caution:

“The cost has to be weighed. You have to ask, ‘How much am I willing to give up to love this kid?” Because love has a cost. It’s not something you can start and then get tired of in six weeks and walk away. And that’s hard when a kid pushes you away because they’re mad about something. What they’re trying to do, in my experience, is see if you’re going to leave like everybody else does. Because that’s what the vast majority of our culture does. We’re here for the photo opp, then we’re out.” Knowles adds that if a mentee does actually decide to end the relationship, it doesn’t mean the mentor has failed. “Just because [a youth] has made decisions and behaved in a way that is the opposite of what we want our program to produce, that doesn’t mean other kids aren’t benefitting,” he says. “If he says, ‘I don’t want anything more to do with this,’ that’s his choice, and this is still a good cause. There is hope and there are lots of positive things happening.”

GET INVOLVED IN MENTORING

Interested in becoming part of the mentoring movement? Mentoring.org is a great place to start. Look for the “Take Action” tab at the top of the homepage and explore the options, including:

Become a Mentor: An online form allows visitors to enter their lo-

cation and other parameters to see what opportunities exist near them.

Become an Advocate: An Advocacy page offers numerous means for understanding legislation, connecting with lawmakers and influencing policy.

Start a Program: Can’t find a program in your local area? Start one with the help of MENTOR’s vast resources and network of experts.

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Preschool is a very exciting time for kids. Kids finally get a chance to make friends, socialize and play on the playground. This is an important time in a child’s life, not only socially but physically. Believe it or not starting physical fitness this young is a great way to ensure your child stays healthy long term. Childhood obesity is a big concern in the US and growing daily. According to thereisadayforthat. com, with the growing concern over childhood obesity, diabetes and an early predisposition to heart disease, it is imperative that healthy habits of regular exercise and sound eating are taught to our youngest population. Two-thirds of adults and nearly one in three children are overweight or obese. This has a direct impact on the workforce, health care costs and overall quality and length of life. National Preschool Fitness Day is a day reserved for the last Friday in Janu-

ary. The day is celebrated by daycares all throughout the US to promote healthy eating, healthy lifestyle and physical education. According to thereisadayforthat.com, “numerous studies point out that preventing disease and implanting healthy habits works best aimed at children aged five and younger.” A great way to start your child’s fitness journey is starting in house. According to kidshealth. org, some great ways to incorporate fitness at home is making physical activity a part of your daily routine such as household chores or after dinner walks. Allow enough time for free time, such as playing tag or riding their bike around the neighborhood. Limit time spent in sedentary activities such as being online or watching TV. And lastly, be active together. It’ll get you up and moving and kids love to play with their parents.

For parents that are having a hard time finding ways to keep their child fit or want to start a fitness journey, a great resource is CHALK Preschool Online. According to chesapeakefamily. com, this free resource offers preschool lessons for ages 2-5 that provide recipes for healthy snacks and physical fitness activities. What I like about the program is that many of the core classes like art, math and science include music, song and movement to ensure that your child stays active throughout the day. I know as a new mom it can be difficult to figure out great ways to keep your child happy and fit. But there’s many resources available to keep your child healthy so kids can just focus on being kids.

10 Healthy Easy Snacks for Preschoolers 1. Applesauce pouches 2. Blueberries 3. Canned fruit in 100% juice 4. Cheese stick 5. Crackers and hummus 6. Kind Kids Granola Bars 7. Pretzels and cheese 8. Smoothie in reusable pouch 9. Toddler Trail Mix 10. Cliff Kids Z Bars

Dice Movement Game Hop on One Foot Jump Up and Down Walk Like a Crab Touch Your Toes Run in Place Do a Dance

National Pre-School Fitness Day Written by: Janay Brown

Pads, Tampons, and Others Written by: Janah Brown

Since the dawn of time, women have faced the hardships of periods. Ancient Romans and Egyptians are said to have invented an earlier, primal version of a tampon out of sticks wrapped in cotton or papyrus fibers. There have been many advances in technology since then, allowing us more comfortable and preferential options today. However, beyond the more advanced and modernized tampon, we have alternative solutions.

Tampons

Pads

One of the oldest menstrual tools invented is the tampon. Many women feel as though tampons allow for more movement and activity without as many risks for accidents. Athletes, such as female swimmers, benefit from using tampons. Playtex Sport tampons offer a variety of sizes and are the tried-and-true brand for swimmers. Additionally, Kotex offers their own brand of sporty tampons, U, that are compact and come with a small case to hold several spares for long days at competitions. Some women do not prefer regular tampons because they can lead to bacterial infections or on the very rare occasion TSS, toxic shock syndrome. Some women find organic tampons, such as L. Organic Tampons, which are made from organic cottons and fragrance-free.

According to FiveThirtyEight.com, 62% of women say they use and prefer pads. In fact, in China less than 2 percent of women use tampons and opt for a pad. Disposable pads are the most common period product as they are easy to use, present lower risks, and are not as uncomfortable for women as tampons are. Pads are the oldest forms of menstrual products, referred to as menstrual rags or sanitary napkins as far back as the tenth century. There are two types of pads, or sanitary napkins: Disposable and reusable. Cloth menstrual pads, though not as commonly used, can be found on Amazon, through private sellers on Etsy, or online by brands such as Tree Hugger, GladRags, and LunaPads. These products are more environmentally conscious. Though they cost more money up-front, you save money long term by opting for a washable, reusable option. The average woman will spend $2,000 on menstrual products in her life—so this is potentially a money-saver.

Menstruation Cups Another option for women looking for alternatives that can save money and reduce waste are menstrual cups. These cups are inserted in the vagina and conversely to tampons and pads, catch the period flow in the cup to be emptied rather than absorbing the flow with the cotton. One of the biggest pros to this product is that it can be worn for a longer amount of time—between 8 and 12 hours. They are also beneficial for women who experience heavier menstrual cycles. The cup can be used while exercising and through regular day-to-day activities, though it may not be as preferential by athletes before a race or competition. These have been more popular in the past decade by companies such as The Diva Cup. There are several brands of period cups found on Amazon, such as Saalt Soft Menstrual Cup, Lena, and Softdisc.

Menstrual Discs Similar to the menstrual cups are the menstrual discs, which are both named after their identifying shapes. The disc is inserted similarly to a tampon, but you squeeze the sides of the disc to insert it into the canal and past the pelvic bone. While they can handle heavier flows, they would need to be changed more frequently than the cup. The main setback to these products is that similar to tampons there are risks of TSS, though there are not many cases reported.

Period Underwear Period underwear are wearable products that are washable. They offer the convenience of a reusable pad without having to wear multiple layers. The Period Company and Thinx by Target offer several styles of period underwear that can hold the equivalence of nine tampons in absorbency.

There are many options and alternative period products to use. It’s important to be educated on these different options so you can find what product is the best fit for you.

Athletes and their periods.

While exercising on your period can seem like a really daunting task, many female athletes express that it doesn’t always slow them down. Here’s a list of athlete-approved period products that won’t slow you down:

RubyLove.com has a line of activewear designed to accommo-

8 FOODS TO AVOID on Your Period

Fatty Foods Increases bloating. Breast tenderness. Breakouts.

Fried Foods Increases inflammation and worsens menstrual cramps.

Processed Foods Increases bloating. Worsen menstrual cramps.

Dairy Increases bloating, gas, diarrhea. Worsens menstrual cramps.

Refined Sugars Blood sugar fluctuations, resulting in mood swings and tensions. Immune system imbalance, fatigue, and worsened cramps.

Alcohol Increases bloating. Worsens menstrual cramps.

date female athletes that do not like to use tampons. They sell both bodysuits and leggings, priced from $29.99-$49.99.

Modibodi Period Swimwear sells period-proof swimwear (both one-pieces and two-pieces) that are priced from $20-$50.

SheThinx.com offers period-free running shorts that are super absorbent, holding up to 5 tampons worth of flow. They range in price from $45-$70 and offer sizes from XS-4X.

Caffeine Breast tenderness, increases blood pressure and heart rate leading to tensions and anxiety attacks. Increases bloating. Worsens menstrual cramps.

Carbonated Beverages Increases bloating. Worsens menstrual cramps. 35

Kids Health Topic: A Guide for Parents Article by Jodi Watkins, CPT/CNC/CHC, Speaker, Writer, and Founder of 2BEpic Fitness and Nutrition, LLC

Mental Health Barriers (Labeling Food “Good & Bad”) When it comes to kids and nutrition, we parents have a long road ahead of us. Nevertheless, the more we share our experiences and what we learn, the more we are able to make changes. Proper nutrition for babies and kids is not usually one of the areas we learn enough about after the delivery of our children. Maybe we do learn it, but we get distracted by life. Some of us are focusing more on simply keeping our babies happy and alive. Can anyone else relate? We already have so much to juggle that nutrition for ourselves and our children does not always take priority. That is ok. It was the same for me being in the military as a new mom. I learned as I went. My hope is that sharing my experiences helps other parents. It is important we continue to navigate our picky eaters and help them feel more empowered and encouraged to make healthier choices.

Have you ever caught yourself calling foods “good” or “bad?” According to the American Council of Science and Health, “The labeling of a food as good or bad is usually justified on the basis of the nutritional quality of that particular food and/or how the components of that food contribute to or detract from our health. While at first glance this may seem quite reasonable, upon closer inspection, there are important problems with this approach” (ACSH, 2004). As a health coach and someone who studies human development, I learned how labeling foods could affect people’s psyche. I found that labeling foods “good” or “bad” created a downward spiral in the overall success of some. What I found over the years is adults and children inherently have a desire to feel “good” about themselves. If I made them feel “bad” by labeling a food they really liked “bad,” it caused lower self-esteem and could eventually lead to them quitting. So, I change my words and voice inflection in order to helpt them change their thought processes. Instead of labeling foods good or bad, I began saying things like, “let’s work together on eating foods that ‘serve’ you better.’” Over the last couple of years, this notion has not only allowed me to have more successful adult clients, but has also allowed me to help kids and parents learn how to implement the same practices into their own lives. When children learn how to feel better about the choices they make, they ultimately feel better about themselves

Intuitive Eating and Habit Change What is Intuitive Eating?

Sarah Remmer is a pediatric dietitian and nutritionist who teaches parents how to “roll with the punches.” As someone who encourages my clients to prepare for the unexpected and learn how to “go with the flow,” I naturally wanted to learn more about Sarah’s approach. In her article, “The A-B-C Approach to Teaching Kids About Intuitive Eating,” Sarah informs us that “Intuitive Eating an evidenced-based, mind-body health approach, [comprising] 10 Principles and was created by two dietitians, Evelyn Tribole and Elyse Resch. It’s a weight-neutral and non-diet approach to eating that helps to create more body awareness, and teaches people to truly listen to and honour their physical hunger cues” (Remmer, 2020. Children are naturally curious and intuitive. They do not createa labels until society comes in and places these labels. . They form their own habits on their envioronment mimicing what they see and hear. So, stop referring to healthier foods as “dieting.” If you feel restricted when you decide to become healthier, the chances of your kids feeling the same is going to be higher. The 10 principles of intuitive eating are: reject the diet mentality, honor the hunger, make peace with food, challenge the food police (the good or bad labels we place on the foods), discover the satisfaction factor, feel your fullness, heal through your emotions with kindness (some resources say cope, but coping and healing are two different things - one is temporary and the other is lasting), respect your body, implement movement, and honor your health (implement small changes over time that make a larger impact in life). Keep these things in mind not only for yourselves, but also for your children. As a mom, I know first-hand how difficult it can be to become more aware of literally everything we do, but children are more receptive to guiding over forcing.

Guiding Without Forcing

We sometimes operate in a robotic manner wondering, “how did we get here?” If we have nutritional habits that are not serving us, we will naturally pass those same habits to our children. If we eat healthier foods and instill choices into our children earlier on, the chances of them making choices that serve them better later in life will be higher according to the studies and what I have personally learned in my own life. This is what I thought anyway. However, it is not so simple, is it? I had no idea that I would eventually push my child away from eating healthier due to my passionate journey with nutrition that I forced onto her. As sh began school, candy and sweets were thrown at her all the time, I thought explaining to her why I was encouraging her to eat healthier would help. However, I was actually pushing her away. While I know I cannot go back in time, I now implement intuitive eating with her. I asked my daughter if I could interview her to help other parents. She became the best resource and I wanted to share what can happen when instead of forcing, we guide, empower, and bring in gentle reminders (instead of impatient, out of control reminders because we are frustrated - yep, that was me for a little bit and you will find out why as you continue reading). I don’t know about your kid(s), but mine loves it when she feels listened to. She loved that I was curious about her and answered my questions without hesitation. I asked her if she understood why I wanted her to eat better. She said yes. That was a good start, right? I asked her if she remembered being diagnosed with ADHD. She replied yes. I then asked her if she remembers when we tried the medications. She said yes. I asked her if she remembered me doing the research and finding that we needed to limit some foods and add in more protein. She replied yes to that. I then said, “well, if you remember all these things, you remember how horrible you felt when you had to take the medication, and you remember the research I did and shared with you, why are you still so rebellious.” She said, “because Mom...you don’t listen to me. You don’t let me choose.” When she said this, I was floored. So all these years of me trying to get her to eat better was actually pushing her further from wanting to eat healthier. I wasn’t making her feel good, and I needed to change that. I thought about what I read on intuitive eating. She knows how to cook, so I asked her if it would be more beneficial to have a list of foods and allow her to choose foods from different sections of the menu. I also asked her to choose two recipes she would like to try and we would buy the foods to prepare them. She was happy to do so. What changed in all this? Instead of me being the “I am your mom and I said so” parent, I had to transition to the “I am your mom and I care” parent. While we are not able to place her in a bubble, we can at least empower her and encourage her to make healthier choices with foods that serve her better.

The Body and Nutrition

When I began learning about nutrition, it was to help clear my mom’s medicine cabinet a bit. This was around 2008. My mom was diagnosed with Multiple Sclerosis in 2003. I was deployed at the time and never heard of this disease before. She also was diagnosed with hyperthyroidism and due to all the medications she was on, was eventually told she was bipolar. She was depressed at the time as well and suicidal. Seeing her suffer sparked a flame and I dove into nutrtional research. In 2017, my daughter was diagnosed with ADHD. We tried three different medications and her body was not adjusting well. She was miserable. Once again, it was time to research and find out how nutrition could play a part in my daughter’s condition. I took courses and began reading medical studies on autism, Asperger’s, and ADHD. If you take a look at some of the medications prescribed they can usually be categorized as a stimulant, anti-depressant, or if coexisting conditions are apparent, other medications that could cause headaches, sleep problems, and/or weight loss/decrease in appetite. I have an active kid. The increase in stomach aches and headaches combined with the decrease in appetite was enough to drive me to learn more. I thought about protein and how malnutrition or lack of certain nutrients can cause a lot more problems in the body. While I never found anything conclusive on how protein impacted these diseases in children, I did find some theories I wanted to explore further. For my daughter’s case, I began thinking about some of the courses I had taken in the past. I also thought about the information I found when learning how to help my mom. I thought if protein uptake was able to help my mom and myself, why not look into how it could help my daughter?

Healthy Peanut Butter Banana Muffins INGREDIENTS

2 ripe large bananas mashed ¼ cup pure maple syrup 1/2 cup whole milk Plain Greek Yogurt 1 large egg 1/2 cup whole milk 1/2 cup creamy peanut butter 2 tsps vanilla extract 1 ¾ cups white whole wheat flour 1 tsp ground cinnamon 1 tsp baking soda 1 tsp baking powder 1/4 tsp salt

INSTRUCTIONS

Preheat oven to 425°F degrees. Line a 12-count muffin pan with muffin liners or spray with nonstick spray. Set aside. In a medium bowl, mix the mashed bananas, maple syrup, yogurt, egg, milk, peanut butter and vanilla together until smooth. In a large bowl, whisk together the flour, cinnamon, baking soda, baking powder, salt. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix the batter or you will have tough muffins. Evenly distribute the batter between the muffin cups. (I use an ice cream scoop for easy portioning). Bake for 5 minutes at 425°F degrees. Keeping the muffins in the oven, reduce the oven temperature to 350°F and continue to bake for another 12 minutes or until a toothpick inserted in the center comes out clean. Recipe courtesy of foxandbriar.com

Protein is used for horomone maintenance and repair of bodily tissues (from daily wear and tear), energy production (the breakdown of protein yields amino acids, which can then be built back into energy), and is a key transporter for nutrients in the brain and other areas of the body (hemoglobin is an example of this - it transports oxygen throughout the body), and is also important for immunity (forms antibodies that help fight infection and disease). Protein also forms enzymes, which help with chemical reactions in the body and forms DNA (the body’s entire makeup). Therefore, as you can see, if there is not enough protein, the body will be destined for all types of problems. I began researching types of protein supplements and realized the one I was taking was safe for my daughter. I also implemented a BCAA (branched chain amino acid) supplement for a little while, but she got tired of it. I decided to do what I could to simply raise her protein intake. BCAA’s provide our body with amino acids our bodies are unable to make. Therefore, our picky eaters may not be getting these through their foods. The three essential amino acids are leucine, isoleucine, and valine. “Leucine is thought to have the biggest impact on your body’s capacity to build muscle proteins. Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels” (Petre, 2016). Here is one important thing to note: I learned a lot about supplements in a certification I took a few years back which only covered supplements, how to research them, conflicts, and anything else we needed to know as nutrition coaches/specialists. I research my supplements thoroughly because they are NOT regulated by the FDA (Food and Drug Administration). I knew this when I began implementing them into my daughter’s regiment. It had to be something I would feel comfortable with giving my child. Therefore, I am NOT telling you to purchase supplements for your kids and it will cure them. What I am saying is, for our case, it was a more efficient option and it did not make her feel horrible at the end of the day. We also incorporated counseling. I learned about time management and also realized that having an agenda and sticking to timers (my focus only goes for about 20 minutes so you should have seen me trying to finish this article). I will continue to empower her and allow her to keep circling foods on the food list. I will continue to support her as she continues to make recipes and learn foods she may like more than others. I will keep well-researched, organic, holistic supplements on hand to aid in her overall daily nutrient intake. Additionally, I limited her overall sugar intake even though research has yet to prove that is part of the problem. I chose to do this because I know the impact high consumption of sucrose can have on the human body over time, including diabetes. I guide her to intake sugar moderately. In conclusion, Clinical and Medical psychologist Dr. Patricia Barreto explains "a person's relationship with food is a reflection of a person's relationship with themselves." That's why Ashley Sobolewski (registered dietitian nutritionist) explains that it's important that parents be empowered to heal their own relationship with food, which will then be modeled by their children. Working in combination with a clinical psychologist and dietitian is a great way to learn the process of intuitive eating and healing from the inside out. Remember, we can’t go back in time and that’s ok. In everything we do, all that matters is we continue to place one foot in front of the other taking it day by day with learning how to empower your kids so they feel more in control of their nutritional decisions. To learn more about my nutritinal journey with my daughter visit https://linktr. ee/jodiwatkins. Please note: The information in this article is not to be used to diagnose or treat any diseases. I advise you to consult with your pediatrician.

Broccoli Cheese Cups INGREDIENTS

3 cups cooked and chopped broccoli 1 large egg 12 Ritz crackers (crushed) 1 heaping cup of cheddar cheese (plus more for topping) 1/2 tsp garlic powder 1/2 tsp salt

INSTRUCTIONS

Preheat your oven to 375 degrees. In a medium size bowl, mix all of the ingredients together until well incorporated. Generously grease a mini muffin tin and evenly distribute the mixture into about 16 of your muffin tin cups. Use your fingers to squish the mixture down so that it's well compacted. Top with more cheese and bake in the center rack for 14-16 minutes or until the cheese starts to brown. Let them cool for at least 5 minutes before removing them from the pan. Serve alone or with a little ranch or ketchup for dipping. Store any leftovers in the fridge for up to 3 days. Recipe courtesy of thelazydish.com

For more information contact our main office at 888-715-4263 or email us at healthlife@itgnext.com

healthlifemagazine.com 39

ATHLETE SPOTLIGHT: Dominic DiTomasso

Written by: Tyrah Walker Photography submitted by: DiTomasso Family and Brandon Pham

When you talk about top wrestling athletes in South Georgia, senior Dominic DiTomasso must be mentioned as one of the best. He has proven to be a great athlete with his skills, work ethic and determination. He has worked so hard throughout the years of his wrestling journey, that he has recently achieved a great accomplishment: being the first high school wrestler from Valdosta to receive a Division 1 wrestling scholarship to attend the University of Tennessee at Chattanooga (UTC). Growing up, DiTomasso played football and baseball. Describing himself as a small kid, he didn’t reach his growth spurt until eighth grade. Deciding that those sports were no longer a huge interest, he decided to pursue wrestling after talking to a friend. Still wanting to be active in sports, he went after wrestling and has been going strong ever since. DiTomasso began the sport at 82 pounds and is now wrestling up to 132 pounds. Describing it as a “pretty big deal,” DiTomasso is thrilled to be a part of wrestling history in his hometown. Not only has he made history, but the Lowndes Vikings wrestling team has made history as well in the past two years. His faith in God helps keep him humbled 40

and grateful. He doesn’t take for granted that there are young athletes that look up to him and other team members as role models. Committing to UTC was a dream come true for DiTomasso. Loving the city and the campus environment, he knew the wrestling program would be the best fit for him to continue both his athletic and educational pursuits. “I’m really close to the coaches,” said DiTomasso. “The coaches really make you feel you’re on the team from the minute you get up there. Going on my second visit, it felt like I was going back home. It didn’t feel weird going in...it felt like hanging out with friends.” Being a college student and athlete is much different than being a high school student athlete, but DiTomasso is ready for the challenge. He knows it requires a new level of focus and time management but he says he’s already gotten himself prepared for it. Ever since middle school, he’s used to having a strict routine that requires dedication. Right now, DiTomasso is taking honors and advanced placement classes. Education is just as important to him. He plans to double major in biochemistry and mechanical engineering. When he graduates from UTC, he would like to pursue grad-

According to the Wisconsin Wrestling Federation, the following are food meals to eat before a wrestling match. Bagels Low-fat yogurt Fruit: bananas, grapes, oranges, berries Sports bars Granola bars Peanut butter and jelly sandwiches Graham crackers Pretzels Low-fat trail mix Cereal: Cherrio’s, Rice Krispies Gatorde or Powerade

“I do morning workouts, I do two practices a day...there’s not really a lot of down time. With my diet of course there’s cheat days, but I do try to stay fairly healthy. It’s just easy to maintain, especially the sport I’m in, it’s very active.” — Dominic DiTomasso uate school and as far as his athletic journey, his goal is to go all the way to the Olympics. “I know it’s going to be tough,” he said. “Definitely tougher than what I’m doing right now, but I feel like it won’t be as much adjusting as some people may have trouble doing.” DiTomasso doesn’t just stop wrestling when the school season is over. He continues to wrestle year round, only having about two weeks off. Working out is common for him to do every day. With working out everyday, he says it’s not too hard to keep the weight up for wrestling meets.

From a wrestling perspective, he says it's easier to lose weight than it is to gain. “I do morning workouts, I do two practices a day...there’s not really a lot of down time,” says DiTomasso. “With my diet of course there’s cheat days, but I do try to stay fairly healthy. It’s just easy to maintain, especially the sport I’m in, it’s very active.” A typical day of an athlete is normally busy and DiTomasso’s days are no different. Once or twice a week he wakes up at 4 a.m. to workout before school. Then after school, he immediately goes to practice from 3:30 - 5:30

p.m. If he doesn’t have to attend club wrestling, then he works out again until it’s time to do homework. He aims to be in bed before 11:00 p.m. As far as meal regimen, he loves turkey wraps or anything with high protein and low carbs, such as chicken and rice. Family has played an important role in his life. His family are all active and support one another. Same with his coaches, both high school and club. Once a week, he drives to Perry, GA and Moultrie and has coaches there as well. “Each coach is invested in me,” says DiTomasso.

He says a lot of people don’t know how intense wrestling is. Physical conditioning and mastering the technique are two major things to remember with the sport. As far as the future, DiTomasso could also see himself coaching.

“Wrestling is always going to be a part of my life no matter what. It’s consumed my whole life at this point.” He will miss all the friends he made at Lowndes but is ready to be a freshman.

PUSH-UPS

SIDE BRIDGES

RUSSIAN TWISTS

BEGINNER WORKOUT

SQUATS

LEG RAISES

Finances & Mental Health Written by: Allen Allnoch

With apologies to Cousin Eddie in “National Lampoon’s Christmas Vacation,” membership in the Jelly of the Month Club is decidedly not “the gift that keeps on giving the whole year.” As Chevy Chase’s Clark Griswold illustrated in an epic 45-second rant which punctuated that memorable scene with Randy Quaid, money problems – in this case, not receiving an expected holiday bonus – can send a person right over the edge. Humorous ‘80s flicks aside, financial stress and its effect on mental health is a very real issue – particularly during the holiday season, when cultural and family demands and expectations are all the more pronounced. Add the stress of a global pandemic that still hasn’t disappeared after nearly two years, and all the components are in place for a fullfledged mental breakdown. “I think we’re seeing a lot more [financial stress] today, outside of 2007 and ’08, because of inflation and how the prices of goods and services have increased over the last 18 months,” says Van Pitts, a financial advisor with Thomasville’s Allen, Mooney & Barnes Investment Advisors. “I think that’s put a big burden on families, especially with gift buying. Will they be able to provide the Christmas that they want, or whatever holiday that they celebrate? Will they provide what they want for their kids and their families? And that includes meals as well. You have to think about the prices of food, and how that’s increased. I know some families are on a tighter budget than others, and I’m sure it is affecting them more.”

Even with half of the U.S. population now fully vaccinated, Covid-related concerns remain a source of stress to varying degrees. “The question at hand is, ‘What’s safest for my family?’” Pitts says. “Some people have different outlooks on this virus than others. Whether it’s going out to eat or letting others bring food into their home and they don’t know who those people have been around, you’re seeing a lot of factors go into these holidays that we haven’t quite seen before.” “Another stress is with the supply chain. Some people may worry that they order something and not get it on time. Some people will want to order online because they don’t want to go into Walmart and be exposed to a potentially deadly virus. I think just knowing yourself and knowing the risks that you’re willing to take or not take is a big part of it.” As he does with any client in general, Pitts recommends setting a budget for the holiday season, sticking to it, and strategically taking advantage of sales. “As far as spending goes, set a good solid budget and know where you’re able to spend and not spend,” Pitts says. “A lot of good online sales will be going on and I think the consumer needs to take advantage of that.” With technology as advanced as it is these days, anyone with a smartphone, tablet or computer can find a user-friendly budgeting app or software program that works for them. “Even if you’re just out of college and Mom and Dad are giving you $500 a

month, I really think you need to create a budget and start learning how to handle that money,” says Pitts. “I recommend finding an app or going online and finding a template that will allow you to insert your monthly income and expenses, and establishing a budget. That’s really important for anyone.” Pitts offers one final word of advice to reduce the potential for financial-related holiday stress: Remember that material gifts aren’t the most important aspect of the holiday season. Prioritize relationships over gift buying (assuming those relationships aren’t full of the dysfunction that characterized the Griswolds, of course). A budget-friendly meal at home with loved ones, for example, is not only economical, it offers far more lasting impact than unwrapping a living room full of presents, many of which will be forgotten within weeks.

“The gifts are great, but sitting around the table and making memories with family is by far the most important part of the holidays to me,” Pitts says. “In my opinion, that’s really what the holidays are about.”

Helpful Resources

A wealth of mobile apps, software tools and other online digital resources are available to help people maintain financial and mental wellbeing. Here are a few we like:

Financial

Quicken (quicken.com): One of the premier per-

sonal finance and budgeting tools on the market, Quicken is offering introductory discounts to help new subscribers “get ahead of holiday spending” and “enjoy the season with total financial control.”

Mint (mint.intuit.com): Another heavy hitter among

personal finance software, Mint brings together spending, balances, budgets, credit scores and more, both online and in a powerful mobile app.

Nerd Wallet (nerdwallet.com): This set of com-

pletely free resources is designed for people seeking “objective advice, expert info and helpful tools to answer your money questions.” Includes a mobile app that lets users track their cash, net worth and debt, and credit scores.

Mental

Simple Savings Challenge for the New Year $30 $70 $130 $80 $90 $120 $90 $120 $80 $90 $70 $80

January February March April May June July August September October November December

$1,000

Able To (ableto.com): Provides virtual and online

mental health services; Resources section includes a helpful article on “Managing Financial Stress During the Holidays” (ableto.com/resources/managing-financial-stress-during-the-holidays).

Mental Health America (mhanational.org): Pro-

motes mental health as a critical part of overall wellness and offers an abundance of resources to “Live Mentally Healthy.”

Healthline (healthline.com): Covers all facets

of physical and mental health, including a practical guide that offers “6 Tips for Managing Holiday Stress”. (healthline.com/health/holiday-stress)

Bloom CBT Therapy & Self-Care: Free mobile

app uses cognitive-behavioral-therapy (CBT) for personalized daily mental health coaching sessions to manage stress and anxiety, build better habits and improve overall quality of life.

Hästens Restore: Another free mobile app, Restore is dedicated to reducing anxiety and helping users manage all parts of their day and night through scientifically designed audio clips featuring soothing music and other sounds.

Healthy Valentine's Day Food

Chocolate Covered Strawberry Popcorn

Dark Chocolate Paleo Pancakes

INGREDIENTS

Bag of salty microwave popcorn (I use Orville Redenbacher) Butter Freeze dried strawberries Dark chocolate chips

INSTRUCTIONS

Pop popcorn according to package directions. When popcorn has finished popping, melt butter and toss popcorn in the butter, distribute it as evenly as you can. Using a food processor blend 1-2 tablespoons of the dried strawberries. Sprinkle the strawberry dust over the popcorn. Spread popcorn out on a sheet of wax paper, sprinkle the remaining strawberries over the popcorn. Melt chocolate according to package directions. Drizzle over popcorn. Let cool and store in an air tight container.

1 cup blanched almond flour 2/3 cup tapioca flour 1/3 cup unsweetened cocoa powder 1 teaspoon baking soda Generous pinch of salt 4 eggs 1/4 cup unsweetened applesauce 1/4 cup honey or pure maple syrup, plus more for serving 3 Tablespoons ghee or melted coconut oil, plus more for cooking 1 teaspoon vanilla 1/8 teaspoon liquid vanilla stevia (optional) Fresh berries and whipped cream (or coconut cream), for serving

INSTRUCTIONS

Whisk together the first five ingredients in a large mixing bowl. In a separate, smaller bowl, whisk together the remaining ingredients (except the berries and cream). Pour the wet ingredients into the dry mixture. Stir together gently, scraping down the sides, until no large dry pockets remain. It's OK if there are a few small lumps -- don't over mix the batter. Heat a nonstick skillet to medium-high heat. Brush some ghee on the surface of the skillet, and using a 1/4 measuring cup, drop dollops of batter onto the hot skillet. Turn the skillet down to medium heat. Cook the pancakes for 3-4 minutes on each side until they're toasted and the centers are cooked through. Transfer to a large plate or platter and keep warm. Serve with berries, whipped cream, and a drizzle of honey or maple syrup. perrysplate.com

The Tr uth About

Vaping Written by: Kaitlyne Piper

Vaping has grown drastically in popularity, especially with the younger generation. The electronic cigarettes come in different flavors and strengths of 0, 3, 6, 12, and even 36mg. Originally these vapes were meant to help people with the cessation of smoking, but it has done the opposite. Found in many e-liquids is nicotine which is addictive. When inhaled it creates a type of buzz that releases epinephrine which is the sense of an adrenaline rush. Meaning our blood pressure and heart rate increases which in turn releases the happy dopamine hormone. Once addicted to nicotine the body can begin to feel side effects when without it. These symptoms include headaches, nausea and vomiting. The way these get fixed is by smoking again, then the person becomes stuck in the addiction unless they push themselves past it. Catherine Eichholz is a registered respiratory therapist (RRT) at Wolfson Children’s Hospital who states that addiction can be beaten. “Take it one second, one minute, one hour, one day at a time,” she says. “Try to remember the bigger picture.” Eichholz mentioned that she has seen cases involving adults and even teens that have troubles involving electronic cigarettes. “I’ve actually taken care of a few teens at Wolfson in the ICU that have had issues associated with vaping. The liquid inhaled into the lungs over time causes lung damage. Add that damage to any illness that affects the lungs, and it takes a lot longer to heal,” said Eichholz. For those under 18 and women that are pregnant, the smoke from electronic cigarettes can be harmful. The chemicals can affect brain development and cause cancer. However, there is the ability to improve one’s lungs after smoking. If one is still smoking, slowly lowering the amount of nicotine one is inhaling is a major start. “Once someone stops smoking the lungs do start to improve, this can take up to about 6 months. The cilia in the lungs, basically little finger-like hairs in the airway that help move secretions, take more time to heal. Usually about a year is the estimated time, but obviously each person is different. The lungs slowly heal, but never get back to normal,” stated Eichholz. It is important to note that the FDA does not regulate electronic cigarettes which means that the chemicals in them have unknown side effects. Also, electronic cigarettes have the chance to explode and cause burns. It is better for one’s overall health to start to quit smoking or don’t start all together.

FACTS

MYTHS

Nicotine can create addiction at any age.

Nicotine is like caffeine.

In 2018, over 10 million youths in the U.S. used or started to use e-cigarettes.

Vaping is a better alternative to cigarettes. Vaping is harmless water vapor.

60% of young people believe that e-cigarettes are just flavored. 45

EAT ALL YOUR FOOD! Written by: Kaitlyne Piper

From a young age we’re told to eat our vegetables but what about the other important foods that we need to eat. There are five food groups to look out for: vegetables, fruits, grains, proteins, and dairy. It is important to keep these groups balanced. Recommendations for one’s daily nutrients intake varies based off age, sex, and physical activity. The food group that people tend to know the most about is dairy. This is due to many people eating products like milk, yogurt, and cheese. However, this does not include foods made from milk such as cream cheese, sour cream, and butter. Dairy provides many different nutrients like • Calcium • Vitamin A, D, B12 • Potassium • Zinc • Magnesium Protein foods also contain important vitamins and even iron. These nutrients are important for us to get into our bodies as we do not make our own protein. This means we must outsource with our food intake. There are five steps to obtaining the perfect amount of protein,

1. BUILD – Protein helps the building of things like one’s hair and creating energy. 2. REPAIR – Protein helps to fight infection and heals other parts of the body that are needed. 3. OXYGENATE – Protein in red blood cells carries oxygen to the body. 4. DIGEST – Protein contains enzymes that help with digesting food. 5. REGULATE – Protein regulates hormones.

Next up is grains which are any food made from wheat, rice, oats, and other foods of that nature. There are two subgroups within the grain group, whole grains, and refined grains. Whole grains contain the entire grain kernel, on the other hand, refined grains have been milled. Milled grains are a process that removes the bran and germ of the grain to give it a finer texture and improve shelf life. Grains are important for obtaining fiber, reducing cholesterol, and helping other bodily functions. Fruits and vegetables have more of a variety of ways to be eaten as they can be eaten fresh, frozen, canned, and even dried or dehydrated. The U.S. Department of Agriculture recommends that one’s fruit or vegetable intake be that of real food not just in juice form. Both fruit and vegetables help the body get nutrients like dietary fiber, folate, and potassium. The benefits of having a good plate that includes five different food groups creates an overall healthy body. If unsure where to start there is MyPlate where you can put in your age, sex and physical activity which helps the program create a plan for you to follow. Once you start you are good to go.

VEGAN OPTIONS

Trying to get all your five groups of nutrients may seem difficult if one is a vegan however there are plenty of options. Fruits, vegetables, and grains do not have any restrictions when it comes to veganism. However, there are protein foods and dairy. Below are a couple examples of what is able to be eaten in the terms of protein and dairy. Protein foods: Tofu, tempeh, chickpeas, cauliflower Dairy: Milk alternatives include soy, almond, hemp, and rice Cream cheese and sour cream alternatives include ones made by beans or cashews Butter alternatives include ones made from vegetable oil, cashews, or pea protein.

STUFFED PEPPERS INGREDIENTS

6 red or green bell peppers 1/2 cup chopped onion 1/2 cup chopped celery 1 can (14.5 ounces) diced tomatoes 1 can (8 ounces) tomato sauce, no sugar 1 clove garlic, crushed 1 teaspoon dried leaf oregano 1/2 teaspoon dried leaf basil 2 teaspoons salt, divided 1/2 teaspoon ground black pepper, divided 1 egg, lightly beaten 1 1/2 teaspoons Worcestershire sauce 2 pounds lean ground beef or chuck

INSTRUCTIONS

1. To prepare the peppers, cut off the tops and remove all the seeds and membrane. Then chop up the remaining pepper pieces and set aside. 2. Place the peppers in a large pot of salted water, enough to cover them. Bring to a boil and once the water is boiling, cover and reduce the heat to low. Let cook for five minutes to soften up the peppers and remove. 3. In a large skillet sprayed with cooking spray, add the onions and cook over medium heat for about five minutes. Add in the celery and chopped peppers. Then add in the diced tomatoes, tomato sauce, garlic, oregano, basil, 1 tsp salt, and 1/4 tsp pepper. Stir and let simmer for ten minutes to create the tomato sauce. 4. In a large bowl, whisk together the egg, remaining salt and pepper, and the Worcestershire sauce. Then gently add the ground beef and one cup of the tomato sauce. Mix together until just mixed. 5. Stuff each pepper with the ground beef mixture and place in a baking dish. Cover with remaining tomato mixture. Bake for one hour.

THE CIRCUIT PET SAFETY

TIPS FOR THE SUMMER HEAT

SIMPLE RECIPES FOR YOUR NEXT BARBECUE

#BEST SUMMER EVER

ADD THESE TO YOUR SUMMER BUCKET LIST

THE

SUMMER ISSUE

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6/28/2018 12:08:27 PM

World-class children’s care

is closer than you think.

Learn more at WolfsonChildrens.com/Georgia.

At Wolfson Children’s Hospital in Jacksonville, our team of doctors and nurses give kids of all ages nationally ranked care in a caring environment. From cancer treatment to neurosurgery to heart defects, our staff has the experience to help children overcome even the most serious conditions.