Health Life November/December 2021 by ITG Next Magazine

Continuing the Fight: The Gaskins The Urological Clinic of Valdosta

BIG RON JONES

Reading for Your Mental Health? Thomasville Library

A HAPPY, HEALTHY THANKSGIVING + RECIPES

November/December 2021 | FREE1

Nov/Dec

2021 6

"What is Christmas? It is tenderness for the past, courage for the present, hope for the future." — Agnes M. Pahro

Contributors Publisher Mark Dykes Graphics Mandy Douthit

Feature Photography Brandon Pham David Argueta

Feature Writers Tyrah Walker Janah Brown Kaitlyne Piper Janay Brown Domonique Whitehurst

Advertising & Marketing Andrew Pipkin andrew@itgnext.com 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.

The Urological Clinic of Valdosta

The Power of No

Continuing the Fight: The Gaskins

Workouts for Stay-at-Home Moms

Reading for Your Mental Health?

A Happy, Healthy Thanksgiving

The Importance of Self Care

Big Ron Jones

SGMC Sees Growth Across Physician Network

Top Apple Workout Playlist

Only You Can Prevent the Flu

Pick Your Yoga

Keto Gingerbread Cookies

Nap Time

H2O Overflow

Blue Christmas

#MentalHealthMatters

25 Days of Christmas Workout

Mediterranean Diet

World Kindness Week

Thomasville Library

+ Recipes

Symptoms and Treatment of Seasonal Affective Disorder (SAD)

+ Recipes

If you’re in search of great stories, we have the answer. Healthlifemagazine.com features stories from the magazine, trending topics, recipes, and much more all at your fingertips. Know of someone who deserves to be featured in our magazine? Let us know!

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The Urological Clinic of Valdosta Written by: Tyrah Walker | Photography by: Brandon Pham

We know November to be the month of Thanksgiving. A time where you get the family together and spend quality time eating... and shopping. It’s the month that you start to crave pumpkin or pecan pie, hot pumpkin spice lattes and break out holiday music early. But November is also the month to observe National Bladder Awareness. When was the last time you thought about how the bladder works? When was the last time you took your bladder seriously? Bladder Health Awareness Month focuses on bladder health conditions such as bladder cancer, urinary tract infections, urinary incontinence and kidney stones. The Urological Clinic of Valdosta specializes in treating urological conditions in both males and females. Their medical staff includes, Doctors Mike Chiang and Patrick Parker, and Physician Assistants, Bradley Ridge and Brian Blanton Jr. Started in 1989, the clinic was founded by Dr. Chiang. He was influenced to study urology when his father was diagnosed with kidney cancer while Dr. Chiang was in college. Since then, the practice has been well received by the public and prides itself for caring for patients and creating tight-knit re6

lationships to ensure proper care. They have also been known for their work excellence. Dr. Chiang was one of the first doctors in the state of Georgia to start the “no scalpel vasectomy” in 1989. “I myself have done close to 8,000 vasectomies,” he said. “We do a lot of non-surgical procedures also for urinary incontinence - those are the things we do quite a bit.” Dr. Chiang is known to be a pioneer in the world of urology, especially with his minimal invasive surgery techniques. So what are common bladder problems the staff treats? Dr. Parker says in women the most common is overactive bladder, especially when it comes to age. For men, it’s experiencing Benign Prostatic Hyperplasia (BPH) symptoms. Overactive bladder (or incontinence) occurs when the urge to urinate is uncontrolled. BPH occurs when an overgrowth of prostate tissue pushes against the urethra and the bladder, causing a block in the flow of urine (cancer.gov). “It is a very common issue that we deal with,” said Dr. Parker. “Men will deal with BPH symptoms and may get treated or may not get treated and they just learn to live

with it... which is something that I hear a lot from our patients here. But over time what they may not realize is the symptoms associated with the prostate can start to have negative effects on the function of the bladder.” The most common age bracket the clinic sees are the ages between 50-70, however it’s also common to see patients from any age group. Dr. Parker began working beside Dr. Chiang and joined the practice in 2017 after completing his military assignment near Columbus. Loving the state, he looked around for a place he could settle in while making a difference. After speaking with Dr.Chiang, he found that Valdosta was the place for him. With an impressive resume, Dr.Parker is one of the first urologists to offer Urolift - a minimal invasive procedure to treat BPH symptoms. Patients that discover blood in the urine

is another service the medical staff helps treat. According to Dr. Chaing, one of the main concerns is cancer in the urinary tract. There's approximately 90,000 urine cancer cases a year, 18,000 being death cases. Another concern is kidney stones. “[Kidney stones] that’s a common thing here in the south because of the hot weather and the dehydration causing the kidney stones,” said Dr. Chiang. The clinic has an outpatient surgery center with advanced machines that help treat patients dealing with this issue. So how can we have better bladder health? One of the clinic’s physician assistants, Bradley Ridge, says hydration is key. Ridge was in the Air Force in the 80s. From there he went on to attend The Medical College of Georgia in 2001. After medical school, Ridge worked in family medicine for seven years, orthopedics for over al-

most two years and has now been working at the clinic for 10 years. “The big thing is trying to maintain adequate hydration - mainly with water,” said Ridge. “You think about things like overactive bladder...you can get symptom improvement by avoiding things that are caffeinated, things that are really acidic like fruit juices, tomato juices, that sort of thing. They actually cause irritation to the bladder.” Another helpful tip suggested by Ridge is being careful of your chocolate intake. Chocolate contains caffeine and can be a bladder trigger. Alcohol intake can also affect your overactive bladder. Does your bladder health need improvement? The staff of the Urological Clinic of Valdosta are ready to help you! The clinic also provides prostate health as well. For more information please visit https://urologicalclinicvaldosta.com/

Urological Clinic of Valdosta 3294 N Oak Street Extension Valdosta, GA 31605 urologicalclinicvaldosta.com (229) 241-1188

The Power of

Written by: Janay Brown

When most people think of the word “no”, they immediately associate it with something negative. According to psychologytoday.com, it's likely that we are unaware of the surge of strength we draw from No because, in part, it is easily confused with negativity. Either can involve a turning away, a shake of the head, or a firm refusal. But they are distinctly different psychological states. But what if the word “no” can be a way to take back your power? What if the word “no” was a way to hold you or someone else accountable? Believe it or not, “no” is one of the shortest words in the English dictionary but we don’t use it enough. The word “no” represents finality, and it holds more power than you think. The word “no” can be used in many positive ways. On a daily basis, how many times does someone ask you for a favor? Whether it’s your boss, your best friend or a family member? You’d be amazed at how you can overbook yourself so quickly. As people, we tend to put others before ourselves. It’s nice to be helpful but at what cost? When you start to feel stressed or overwhelmed it’s ok to say “no.” For me personally, being in a school organization requires a lot of teamwork. And for my school in particular, there’s only a few of us so taking on many roles and task at once is a part of our daily routine. Whether it’s events, community service or meetings I always have a lot on my plate. When it started to take a toll on my mental health I had to start saying “no” to certain things. And luckily for me I have amazing members to pick up where I leave off. But some people don’t have that. It’s important to know your boundaries and know when to say “no.”

The word “no” can also be influential in changing the course of your life. People are creatures of habit. Whether it’s good or bad, people stay in certain situations because they’re comfortable. Whether it’s a job that’s paying well that you hate or staying with an abusive boyfriend or girlfriend that you love, comfortability sometimes overpowers logic. In these cases, the word “no” can be your escape. That word can be the difference between happiness or sadness or even in extreme cases, life or death. “No” is the power necessary to start a new healthy life for yourself. And the most important, taking accountability. Sometimes the only one standing in your way is yourself. Whether you’re out partying every night, on drugs or just procrastinating, you are hindering your life. Sometimes it’s harder to acknowledge when you’re the problem. Acknowledging that you have a problem or that you are the problem is the first step to accountability. Then, you can say “no” to bad habits. The word “no” is powerful, the next time you feel overbooked or like your life is spiraling out of control, say “no.” It could be the difference between you living your best life or ruining it.

It’s important to know your boundaries and know when to say “no.” 8

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Continuing the Fight: The Gaskins Written by: Tyrah Walker Photography by: Javon Longielier and Submitted by: Stacie Gaskins

Imagine one week preparing yourself for a “mommy makeover” surgery. You’re going throughout your week excited and ready for your snap back after giving birth to a precious baby almost four years prior. The day before your surgery you do the necessary requirements to make sure you are approved for the upcoming procedure. One of the requirements (depending on the doctor), is a mammogram, but because breast cancer doesn’t run in the family, all should be well right? That was Stacie Gaskins’ life until suddenly, her surgery was cancelled. Instead of a “mommy makeover”, Gaskins found herself having to have a double biopsy which discovered a tumor in her right breast. It was breast cancer.

“Needless to say of course I was emotional because I had one path that I was going down and abruptly it was cut off,” said Gaskins, wife and mother in Valdosta. Just this year in January before finding out about her diagnosis, her step son, Payton had just rang the bell for being cancer free himself, having dealt with alveolar rhabdomyosarcoma. It was now July and the immediate thought of the family having to deal with sickness again, while being a mother of four, came rushing to her head. “We’re tired already,” she said. With everything going on, Gaskins still has her faith in God to hold her through, but admits she had a tough time after hearing her diagnosis. She explained that she was both angry and sad but was thankful her mother was by her side when she received the news. 10

“We’re so happy and thankful for his health, and for him to be living his life. He works at Chickfil-A now, doing his senior year, so he’s getting to do everything that a normal kid can do. Praise God for it.” — Stacie Gaskin

“I had met up with my mom for a little shopping for the next day to get stuff for my plastic surgery, so my mom went back [to the doctor’s office] with me,” said Gaskins. “That was definitely God because it was a fluke.” Even though Gaskins was saddened to learn about her breast cancer, she explains how she was never upset with God but had that moment before when she suffered a miscarrage years ago. “This was definitely different,” she said. Because their family has been through difficult times, their love for God gets them through and they are always able to come out on the other side. That is why she says she will continue to trust God that soon she will be cancer free.

“I wasn’t angry at God, I was just angry that we had to do this again,” she said. Before the diagnosis, Gaskins says that doing self-examinations wasn’t something she did. In fact, her daughter (almost four-years-old) was still breastfeeding, so she had no clue anything was wrong. As stated before breast cancer didn’t run in her family so there was no concern. “It was just a pain,” she explained. “I felt a different pain but I literally thought it was a clogged milk duct. I didn’t think anything of it. ” A clogged milk duct occurs during breastfeeding when there’s a blockage in the milk. It can cause discomfort and in some cases a lump can form, showing similarities in the way a tumor can form. If Gaskins wasn’t interested in having plastic surgery, would the diagnosis have been discovered? She thanks her plastic surgeon, Dr. Bridgett Moore for saving her life. She believes that if she didn't want the surgery, then it would not have been caught in time. By the time she got the mammogram, the cancer had already gone into one lymph node, classifying it as stage 2. In total, three lymph nodes were taken out. Gaskins is early on in her chemotherapy treatments and described as exhausting. As one can imagine, the entire process can affect your mental health. How does Gaskins handle it all? She explains that chemotherapy does affect her anxiety to skyrocket saying, “it just does something to me...it’s dread and anxiety.” But she says this is nothing compared to what her son Payton had to go through, who overcame stage 4. If he can beat his illness, then no doubt she believes she will too. “We’re so happy and thankful for his health, and for him to be living his life,” 11

How to Create a Cancer Treatment Care Package Body Care

• Nail Treatments • Serums and Lotions • Avoid fragrances and choose sensitive skin care products

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“You need an outside person whether it be a pastor or another family member who is incredibly strong in their mental health to lean on...or a friend. Anyone outside your home that can offer an unbiased look and give us coping mechanisms. It keeps you grounded because it is very emotional daily.” said Gaskins. “He works at Chick-fil-A now, doing his senior year, so he’s getting to do everything that a normal kid can do. Praise God for it.” The Gaskins go to a family therapist that has helped them through the years and says it has helped them tremendously. It can be stressful for the family but says they are handling it well. She highly recommends family therapy because it’s great to have an outsider give coping skills. “She teaches us to pick out the positive parts of our day and try to focus on that,” said Gaskins. “You need an outside person whether it be a pastor or another family member who is incredibly strong in their mental health to lean on...or a friend. Anyone outside your home that can offer an unbiased look and give us coping mechanisms. It keeps you grounded because it is very emotional daily.” As Gaskins continues to go to chemotherapy and fight the battle of breast cancer, she offers advice to those who may be going through similar battles. Staying in prayer and focusing on the positive are two ways she remains hopeful. She also advises those going through sickness to stay prepared for the side effects that are likely to rise. Lastly, she advises to always have someone by your side, whether it’s a spouse, family member or friend.

“Always remind yourself this is temporary,” she said. According to breastcancer.org, about 85% of breast cancers occur in women who have no medical history. For more information please visit their website.

• Movies, books, magazines and games to pass time • Journal for personal thoughts

Edible Gifts

• Favorite candy or snack • Hard candy to easy dry mouth • Ginger chews for upset stomach

Cozy Gifts

• Fuzzy blankets • Knit scarf, hats, and socks • Microwave rice packs for hot/cold therapy

House Help

• Gift cards to grocery stores and restaurants • Home cooked meals that can be frozen and served later • Child care or pet sitting

Words of Encouragement

• Handwritten cards • Inspirational quotes and messages

Gift of Presence

• Encourage and support • Just be there

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Workouts for Stay-at-Home

MOMS

Written by: Janah Brown

Being a mom is a full-time job and it can feel like you never have time for yourself. Because of this, many moms find themselves not able to prioritize their health because of their children’s needs. However, it is important to set an example to your children from an early age that health is important and must be prioritized. For stayat-home moms it can be even more difficult balancing going to the gym with raising children, homeschooling, housework, and life in general. It may seem overwhelming or even impossible to set aside time to work out. However, there are many ways to include physi-

cal fitness in your daily life at home while also balancing children. Involving your children in your work outs is a great way to teach them to appreciate and take care of their bodies while also getting your daily work out in. When children are younger, it is a lot easier to strap them in their stroller and walk or jog with them. As children get older and learn to ride a bike or scooter, stay-at-home moms can take them around the neighborhood a few times. Timing your work outs with your children’s sleep schedule is a great way to have uninterrupted time to yourself. For the children that never

sleep (they exist) entertaining them with their favorite toys, coloring books, or a movie can give moms time to work out. Another great way to get your daily physical activity in is by going to a playground and using some of the equipment there to work out while the children play. Utilizing a climbing gym to do pull-ups or a park bench to place your feet on while doing push-ups can help you get a more intense work out in for free. On rainy days where it is simply impossible to go outside, you can still find times to work out inside. There are many at-home work

outs that do not require any equipment. Some of these are squats, sit-ups, and push-ups. You can also find a lot of helpful videos on YouTube that have guided work outs to follow. Daisy Keech is a popular YouTuber that has easy-to-follow full body work outs. Pamela Reif is another fitness influencer that has great resources for beginner-level work outs that do not require equipment. While equipment is not necessary to have a complete at-home work out session, it can be helpful. Basic equipment such as a yoga mat, kettlebells, smaller free weights, ankle weights, and elastic

work out bands are all great, small tools that can easily be put away. You can do squats without additional equipment, however adding free weights or an exercise band can create further resistance. You can even get creative with your equipment— try holding a case of water or even your child! Another great style of exercise you can do from home with limited equipment is yoga. Yoga focuses on balance, core strength, and body weight resistance. It can help develop lean muscles while simultaneously relaxing you. There are also a lot of guided yoga videos available for children, giving

stay-at-home moms another way to include their children in their daily physical activity. Some stay-at-home moms could benefit from an extra push of motivation to get their work outs in. There are a lot of at-home exercise subscriptions that are helpful for this. For instance, Peloton offers a monthly subscription to fitness-on-demand classes led by coaches. This program offers various types of fitness classes from cycling to aerobics. There are also apps you can download on your phone that with a monthly subscription will give you access to premium fitness content to keep you on

track and motivated. While there are many gyms that offer childcare with a membership, it can understandably be difficult to find time to go to the gym while balancing all the daily tasks of being a stay-at-home mom. For many moms in this situation, finding ways to get their children involved and active with them may be the best solution. Additionally, utilizing times when the children are sleeping to get a more intense athome workout involving equipment can be beneficial. For stay-athome moms, it is important to find a physical activity routine that best suits their needs.

NEW MOM 8-MINUTE Full Body Workout

20 SEC REST

ALTERNATE LUNGES 1 MINUTE

20 SEC REST

WEIGHTED DEADLIFTS 1 MINUTE

SUPERMAN 1 MINUTE

20 SEC REST

BICEP CURL TO SHOULDER PRESS 1 MINUTE

20 SEC REST

DUMBBELL ROWS 1 MINUTE

GLUTE BRIDGES 1 MINUTE

Reading for Your Mental Health? Written by: Tyrah Walker | Photography by: Brandon Pham

Whether you know it or not, there are people around you that suffer from depression, mental illness or even thoughts of suicide. There are several factors that go into a person feeling sad. With the pandemic alone, we saw firsthand how it affected our loved ones, and for many, ourselves. Other causes of depression include, but not limited to: age, major events, death or loss, genetics, postpartum, bullying and other personal problems. According to the National Alliance on Mental Illness (NAMI), mental illness and substance use disorders are involved in one out of eight emergency department visits by a U.S adult. While there are ways to help prevent or treat a person from depressing or harming themselves such as counseling and medication, there are other unique ways you may have not thought of: reading. Reading books can offer a way to escape reality for a few hours. For some, it’s a time where you can relate to a character or plot. The Thomas County Public Library supports mental health awareness to the entire community and they take pride in their programs. HealthLife spoke with marketing coordinator, Samantha Hanchett, to get her input on the benefits of reading books to help with mental health. 16

T: Do you see that certain genres of books help with mental health?

S: When it comes to developing empathy I think you

may go to fiction. A lot of studies have been done on the benefits of reading fiction books in terms of developing empathy and just being more open and aware of the different things going on around you or what people are going through. You become more understanding and open minded. But you could also do nonfiction. I like to look at biographies. A recent one that I read by Matt Haig... he wrote a nonfiction book about his own mental health and the struggles he was going through and how the people around him that were close were able to boast him up. So reading those types of memoirs or biographies is an excellent way not only for someone that's not experiencing those types of things, but to understand it better.

Tyrah: As far as the library and books in general, how do you think reading can be helpful to someone's mental health?

Samantha: I think one of the big things about reading is it really helps you to

develop your ability for empathy which is definitely important when it comes to mental health. Not only are you being empathic for anyone else, but I think that rolls into you eventually being empathetic towards yourself. I think just reading in general makes you form two different types of people and be able to look at it from their perspective as well. So it’s not just you on the outside looking in, it's you reading and feeling what they’re going through. When you’re actually confronted with that in your life, it's easier for you to maintain those feelings. I know for me when I just needed an escape, reading was a great way to do that because it takes you away from your own reality and puts you in another one.

T: What about when it comes to the library?

S: When it comes to the library I think one of the good things about that is it’s not

just an establishment of knowledge... It's also a really big community center. So, when you’re coming into the library, you’re mixing with so many different people that are within your community that you probably would’ve never run across on a normal day which is excellent. Then it gives you the opportunity to just meet people and connect with them. And one of the other things about the library is that we’re about that kind of stuff. We want to give you the opportunity to learn about things that you may not necessarily think about in your daily life. We try to do one or two health programs over the course of different months (not just focused on your physical health but also focused on your mental health as well)... it's a resource basically of any kind of information you need in the community. You can visit the Thomas County Library not only to check out events but to join a community that will help you with other resources. You can also visit their website tcpls.org to learn more about one of their programs they offer: The Book to Art Book Club. This club is perfect for book lovers to transform the story to a canvas.

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A Happy, Healthy

Thanksgiving Written by: Janah Brown

As we make our way into the fall season, most of us are typically getting prepared to spend time with our families around the dinner table. For many people, Thanksgiving is the time of year where they can eat some of their favorite foods. Between all the different casseroles, mashed potatoes, macaroni and cheese, dinner rolls, and tons of different types of pies. While many people are excited to take part in the festivities, there are a lot of people who find it difficult to navigate the menu between their diets and personal dietary restrictions. It can be a difficult battle to fight when it comes to wanting to continue your health track while also wanting to enjoy this food that may only be made once a year. For people who may be on a diet voluntarily, it is important to know that one meal is not going to make or break your progress. Similar to how one healthy meal will not cause you to drop 10 pounds, one meal with starchy carbs and sweets is not going to cause you to put on 10 pounds. According to Healthline, it takes 3500 calories to make a pound—meaning that you would have to eat an additional 3500 calories on top of your daily amount to gain sustainable weight. It is important to maintain moderation even through Thanksgiving meals, being sure to keep your serving sizes proportional to yourself. You only get to eat Thanksgiving dinner once a year, and you should allow yourself to enjoy it! Aside from how delicious the food is, you should also allow for yourself to make memories cooking and eating the food with your family and friends. It is possible to have a slice of pumpkin pie without going overboard—and while you’re at it, add some whipped cream on top. Or, if you would like to alternate your deserts to be healthier, you can try this gluten-free and grain-free Apple Pie recipe!

Almond Flour Apple Pie INGREDIENTS For the Pie Crust

• 1 large egg room temperature • 1/2 cup coconut oil not melted, hard • 1 cup almond flour • 2 tbsp coconut flour • 2/3 cup tapioca flour • 1/2 tsp salt

For the Apple Pie Filling

• 3 large apples peeled, cored and sliced into 1/8 to 1/4" thick • 1/4 cup maple syrup • 1/8 tbsp lemon juice • 1 tsp cinnamon

INSTRUCTIONS 1. Preheat the oven to 375° F. Prepare a 9" pie dish by greasing with cooking spray or coconut oil. 2. In a food processor, add all the ingredients except the egg. Pulse several times until it appears crumbly then add the egg and process until it become a dough. 3. Transfer the dough to the prepared pie dish and press it into the pie dish - up the top and into the bottom of the dish. Using a piece of parchment paper to push the dough into the dish prevents it from sticking to your fingers. 4. Use a fork to pierce the dough all over to prevent it from rising during baking. 5. Bake at 375 F 10-12 minutes until lightly browned. Remove from the oven and cool 10-15 minutes while you prepare the filling. 6. Reduce the oven to 350 F. Transfer the sliced apples to a mixing bowl with the maple syrup, lemon juice, and cinnamon. Toss the mixture to evenly distribute the mixture. 7. Place the apple slices in the bottom of the pie crust arranging in a circular motion by slightly overlapping them. Pour the remaining sauce over the apples. 8. Bake at 350 F 15-20 minutes uncovered until the apples appear tender and the crust is golden brown. 9. Remove the pie from the oven and cool 20 minutes before slicing into 8 pieces and enjoying.

Courtesy of skinnyfitalicious.com

While some people are fortunate to be able to eat whatever they want or simply choose to go on a diet, others are placed on diets by medical professionals. It is extremely difficult to navigate a Thanksgiving dinner when you aren’t allowed to eat many of the starchy, delicious carbs. However, there are plenty of smart choices on many Thanksgiving feast menus. For example, a roasted turkey or chicken is a low-carb, high-protein entrée. As far as side dishes go, you may opt out of a broccoli-cheese casserole for a steamed broccoli dish. Additionally, you can look to add other side dishes to your menu that are lower in calories and healthier. Adding a salad—such as this Thanksgiving Salad made with pomegranates, pears, pecans, and brie—is a great way to include the flavors of fall without straying too far from your restrictions.

Thanksgiving Salad INGREDIENTS For The Balsamic Vinaigrette

• 2/3 cup extra-virgin olive oil • ¼ cup good-quality balsamic vinegar • 1 tablespoon Dijon mustard • 1 teaspoon honey • 1 teaspoon lemon juice • 1 clove garlic, pressed or finely minced • ¼ teaspoon salt, plus additional to taste • Freshly ground black pepper, to taste

For The Salad

• 3 medium D'Anjou pears, ripe yet firm, thinly sliced • Juice of ½ lemon, or more, as needed • 16 ounces salad greens, such as spring mix, with or without baby spinach • 8 ounces Brie, thinly sliced and cut into 1-inch pieces • Seeds from 1 large pomegranate • 1 ½ cups pecan halves, toasted

INSTRUCTIONS 1. To prepare Balsamic Vinaigrette, measure all the ingredients into a mason jar. Tightly screw on the lid and shake vigorously until everything is thoroughly combined. Alternatively, you may briskly whisk the ingredients together in a medium bowl or blend them in a blender or mini food processor. 2. Immediately after cutting the pear slices, place them in a large plastic baggie and squeeze fresh lemon juice over them. Close bag and gently shake to coat. In a large salad bowl, layer salad greens, pear slices, pieces of Brie, pomegranate seeds, and toasted pecans. Just before serving, dress with desired amount of Balsamic Vinaigrette and toss until salad ingredients are evenly coated.

Courtesy of fivehearthome.com

Above all, it is important to enjoy the holiday with your friends and family. Practicing moderation and swapping some dishes for healthier options can be beneficial in keeping you on track with your diet without feeling like you are missing out on the festivities.

THE IMPORTANCE OF SELF CARE Written by: Kaitlyne Piper

Life can be stressful due to everything that comes associated with work, family, school, etc. However, taking time for ourselves helps our mental and physical health. There is more to it than just eating three meals a day and getting enough rest. Our health is important as it helps prevent diseases and long-term illnesses. By being healthy, the reduction of developing diseases like cancer and diabetes decreases. Our health is broken down into physical and mental health.

IMPORTANCE OF TAKING CARE OF OUR PHYSICAL HEALTH

SLEEP

EXERCISE

To start, getting enough sleep increases concentration and in turn productivity. It is important to stay away from caffeine and physical activity late in the day as these things get your heart rate up. When your heartrate is up, you in turn cause your body to stay awake which will cause the body to not relax and sleep. Now that we’re adults it is still okay to take a nap, however, keep it short. About 10-20 minutes is strongly recommended. If you go into a longer sleep, you can cause yourself to feel more tired than before as your body tries to go into a full deep sleep cycle.

We all know that exercise helps us stay fit, but it helps our body too. By doing physical activity the body begins to receive more oxygen and nutrients. Health concerns like diabetes and arthritis drastically decrease as we become more fit. Working out can lead to better sleeping as you tend to fall asleep faster after doing more daily activities. If you are unsure where to start, start slow. Too much too fast can harm the body. For example, start with walking a couple miles versus trying to run a marathon on your first go round. With these two things alone, you will begin to feel different. Happier even.

Types of Self-Care 22

IMPORTANCE OF TAKING CARE OF OUR MENTAL HEALTH

MEDITATION

SLEEP

Meditation is a self-contemplation or reflection practice that has been around for centuries. It is a mental exercise that is focused on ones breathing or even a repeating mantra. The benefits of meditation are quite amazing. It can help reduce stress as we force our bodies into slowing down and taking in everything that has recently happened. This in turns helps us to control anxiety, depression and even loneliness. Now these moods do not just disappear once we start meditating, but they do start to decrease as we learn to come to terms with them. It is best to start by trying a couple minutes a day in a quiet area to sit, close your eyes, and focus on yourself.

Sleep goes hand in hand with healing our body. It gives your body the time to refresh itself. Our bodies have an internal “body clock” and when we are tired its like our alarm clock telling us its time for bed. The internal clock is actually on a 24-hour cycle known as the circadian rhythm. It tells us when to wake up and when to go to bed. When sleep deprived, our clocks start to make us feel as if we our falling apart. We begin to lose focus and move slower. The best way to make sure you get your full recommended eight hours of sleep is controlling what you do near bedtime. Most of us scroll on our phones for hours when in fact we should not be on them at all.

The brain controls everything that we do so logically it is important for us to take care of it. Understanding our mental and physical health is vital because it can be life changing. It is healthy to look out for ourselves, to put ourselves first. When we get overwhelmed, we tend to shut down and close off from everyone around us. We’re social beings and once we begin helping ourselves, we can help others. By doing so we can gain the unlimited benefits of a healthier lifestyle for us all. Everyone has a different way to maintain their self-care. Start small and work your way up to where you want to be. Do what works best for you.

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Big Ron Jones Written by: Janah Brown Photography by: David Argueta

Physical fitness and health are so important, but many people don’t know where to begin when it comes to exercise and healthy eating. Personal trainers are extremely helpful at navigating these concepts, motivating a person to be better, and helping clients reach their personal goals. From growing up playing sports to becoming a personal trainer with hundreds of thousands of followers, Big Ron Jones is no stranger to health and fitness. We had an opportunity to speak with the fitness influencer and talk about how he came to his success as a trainer, what his philosophies on health and fitness are, and what his goals are for the future of his business. So, who is Ron Jones? The influencer and personal trainer grew up in a military home and quickly fell in love with playing sports, sharing that when he wasn’t playing basketball, he was playing football. “I grew up on base—my parents were military— so playing sports was my pastime, especially overseas,” said Jones. Shortly after he arrived at college, he suffered an ankle injury that would halt his basketball career. However, still holding a love for athletics he began going to the gym to lift weights frequently, and he charismatically shared his original intentions for working out were not without reason.

“I’m lifting weights, and it makes sense. Spring break was coming in about three months and I think chicks like muscles,” he said. He goes on to say that while he didn’t originally start lifting weights to become a personal trainer, he found passion in the understanding of kinesiology. He then got a job working at a popular nutrition store where he began networking with people, who later would become his first personal training clients after he graduated from college. He would then go on to enter and subsequently win his first bodybuilding competition, snowballing his business even further. 24

Though Jones was training in person for well over a decade, he began transitioning to online training a few years ago, and his business has exponentially grown through his social media platforms throughout the pandemic. On his climb in followers throughout the COVID-19 outbreak, Jones says, “Covid pushed it on over into the online space, so it was actually good timing for me to already have been in that space when the pandemic hit and everyone went indoors. The biggest thing was ‘how do you remain healthy when your easiest, foolproof options—the gyms—are closed?’” With 411 thousand followers on TikTok (@ bigronjones) and 247 thousand followers on Instagram (also found at @ bigronjones), the secret is out that Big Ron Jones knows what he’s talking about when it comes to health and fitness. Don’t be mistaken by his passion for bodybuilding; Jones is committed to fitness for everyone. His online platforms are full of easy-to-follow workouts that you can do from home using equipment around the house or just a few free weights. Jones also shares content correcting form, helping his viewers achieve better results when following the exercises. The videos offer a lot to the viewer, teetering the line of where entertainment meets information. As far as the style of workout goes, he offers a comprehensive program through his website in addition to work outs on his platforms. Big Ron Jones also offers amazing content regarding nutrition. From meal prepping to counting macros (carbs, proteins, and fats), he covers all the bases and appeals to different audiences. He points out that in the late evening his viewers are

mostly young men interested in meal prepping, and that he posts meal prepping videos at that time for that audience. When asked what his philosophy on nutrition for the average person is, he said, “I always want people to have healthy relationships with their food and avoid anything that close to crash, or fad, diets. The bad myths that say, ‘carbs are bad,’ ‘don't eat after seven’—I’m going to show you why that’s a myth.” He holds the scientifically backed fact that when you fuel your body and hold a healthy relationship with nutrition, your overall performance is better. Whether that may be as a parent, an athlete, or just in your everyday life, you will have more energy and overall better health.

When asked what his philosophy on fitness and nutrition is, Jones offered an insightful response: “Life in balance. We all wear multiple hats, but enjoy the hat you have on at the time… health matters in all aspects.” Like many, Jones is a father and devoted husband who aside from his passions in bodybuilding, health, and nutrition, wants to be healthy for them. He also shared that he wants to be physically fit so he can run around with his children and be able to lead and protect his wife and their household. He strongly believes that fitness should be a daily part in everyone’s life in the way that is right for them and is passionate in helping people find that. With his major influence in the online fitness

world, Big Ron Jones has plans to follow the development of his business. “I was happy as a col-

lege student telling my peers about health and wellness, I was happy as an in-person trainer at the gym. Now with the internet my reach is further than ever before, so if there is a way I can keep spreading how health and wellness can help everyone, I want to have a hand in it.”

@bigronjones

There’s no mistake that Jones knows what he is talking about. With his outgoing personality, informative content, and real-life experience, we are sure to see a lot more of Big Ron Jones in the future of online personal training and beyond.

SGMC Sees Growth Across Physician Network

SGMC's Physician Network welcomed 20 providers in 2021 creating more access to primary and specialty healthcare.

New Residency Program to Enhance Access to Healthcare for Georgians Unequaled access to quality healthcare is one of South Georgia Medical Center’s main priorities, of which the system is making vast headway. Since officially organizing in 2020 SGMC’s Physician Network has more than doubled in its number of physicians and tripled in its number of specialties. According to Jim Zacharias, SGMC Vice President of Network Development, this is a result of enhanced partnerships with outstanding long-time community physicians and recruitment of the very best doctors to join the region. A physician needs analysis conducted in 2017 showed 28 percent of adults in SGMC’s service area did not have a regular physician. This same report showed that the percentage of adults with high blood pressure, high body mass index, and diagnosed with diabetes in the area eclipsed both the state and national averages. In response to these findings, SGMC established a robust Physician Network, which has grown to include seven primary care locations in Lowndes, Berrien, and Lanier counties with 17 physicians specializing in Family Medicine or Internal Medicine.

According to Zacharias, “More primary care providers means a decreased wait time for new patient appointments, and more availability in general for patients to get appropriate guidance for managing their health and wellness.” Additionally, the network includes more than 40 specialists to ensure patients do not have to leave the region for their care. Zacharias says traveling to receive medical care is expensive and emotionally and physically taxing for patients and their families. By having a vast array of specialists in the area, SGMC offers enhanced collaboration between primary care physicians and specialists, which leads to better outcomes for patients. There's another important initiative expected to impact physician access for decades to come. SGMC has partnered with Mercer University School of Medicine to launch an Internal Medicine Residency Program. SGMC is on track to have medical students on campus as early as January of 2022, and residents beginning that July. When at capacity in 2024, 24 physicians will be completing their residency training at SGMC at any given time.

SGMC's announces its partnership with Mercer University School of Medicine for an Internal Medicine Residency Program at a press conference in July of 2020.

SGMC's Health System serves residents across South Georgia and North Florida with...

4Hospital Campuses

SGMC Main Campus SGMC Smith Northview Campus SGMC Berrien Campus SGMC Lanier Campus

In addition to inpatient coverage, the residency program will include a continuity clinic. This serves as a low-cost primary care clinic and is an integral portion of internal medicine training as it allows residents to learn how to manage both common and complicated outpatient conditions and to follow patients longitudinally over time. “We are excited to experience this type of growth in the physician recruitment arena. These physicians can choose to go anywhere and they’ve chosen SGMC," said SGMC Chief Medical Officer Dr. Brian Dawson.

"The culture and energy behind the residency program from current physicians, applicants, and staff are invigorating. This is truly a pivotal moment in our history.” -SGMC Chief Medical Officer Dr. Brian Dawson

Leadership from SGMC and Mercer University School of Medicine discuss the health needs of Georgians and the positive impact of launching the Internal Medicine Residency Program.

7 Primary Care Offices

SGMC Family Medicine Valdosta SGMC Family Medicine Nashville SGMC Family Medicine Lakeland SGMC Family Medicine Hahira SGMC Valdosta Medical Clinic SGMC Internal Medicine Connell SGMC Internal Medicine Greystone

22 Specialty Care Offices

SGMC Cardiac Rehabilitation SGMC Cardiology SGMC CardioVascular Institute SGMC Diabetes Management SGMC Gastroenterology SGMC General Surgery SGMC Imaging Center SGMC Infectious Disease SGMC Interventional Physiatry SGMC Neurology SGMC Neurosurgery SGMC Occupational Medicine SGMC Orthopedics SGMC Pearlman Cancer Center SGMC Plastic Surgery SGMC Podiatry SGMC Pulmonology SGMC Sleep Center SGMC Surgery Suite SGMC Urgent Care SGMC Women's Health SGMC Wound Care and Hyperbarics

Top Apple Workout Playlist Written by: Janay Brown

When you’re getting ready for the gym, you always make sure you have your key essentials. For me, it’s a comfy workout fit, protein shake, water bottle, workout bands and my air pods. If you’re like me I always double, even triple check if I have my air pods because music is a must for getting through my workout. Having music while you work out can either make or break your workout. Music controls the stamina of your workout. The right genre of music can give you inspiration on a day when you don’t feel like working out or it can give you an extra boost of energy when you feel like really pushing your body. Working out can mean many different things to different people. It could be cross-fit, lifting weights, cycling or yoga. Every workout requires a different type of playlist and the best part about workout playlists is they’re totally tailored to you. According to highsnobesity.com, “what has been discovered is that the body naturally tends to synchronize its movements with music and its rhythms, so the right kind of playlist will help maintain your stamina for longer periods and cause you to speed up and slowdown in accordance with the songs you’re listening to. Music can also support physical exercise in an asynchronous way, too, motivating us more generally by elevating our mood.”

Apple music has some of the most diverse playlist that are updated regularly. Here are the top workout playlists on Apple Music from every genre.

1. Apple Fitness+

Apple Fitness+ is designed to satisfy your specific fitness needs. These specific playlists include Top Hits Run and Country Run for the treadmill, Rock and Reps for strength training, Hip-Hop HIIT for HITT training, Good Vibes Ride for cycling and so much more.

2. #GYMFLOW

This playlist focuses on new hip-hop featuring popular rappers like Drake, Lil Durk, Jack Harlow and Pop Smoke. Rap music is great for weightlifting and cardio. Rap/hip-hop is known to motivate you and give you a boost of energy when you feel like giving up.

3. Jumpstart

Don’t feel like going to the gym? Feeling tired or unmotivated? This classic rock playlist is the perfect playlist for you. According to Apple Music, Jumpstart is home to alternative jams and straight up classics that will get anyone out of bed. This playlist includes music from artist such as Bush, The Knocks, The Linda Lindas, Bastille, LINKIN PARK, and so many more.

4. Pure Yoga

Namaste! Need a perfect playlist to get you in a Zen mood. This playlist includes four hours of soft relaxing toons to enhance your practice.

5. Pure Cardio

According to Apple Music Fitness this playlist is an “up-tempo pop workout tailored to heart strength training.” This playlist is perfect for a run in the park or an intense run on the treadmill. This playlist is designed to help you go that extra mile. 28

ONLY YOU CAN PREVENT THE FLU FLU VACCINE: QUICK FACTS Getting vaccinated against the flu reduces the risk of contracting influenza by 60%.

It takes around 2 weeks for the influenza vaccine to start protecting the body from the flu.

You CANNOT become infected with the flu via the flu vaccine. Flu viruses in flu vaccinations are inactivated and do not cause infection.

6 months old is the earliest age in which a person can get vaccinated against the flu.

The flu vaccine is redesigned each year to protect against the highest risk strain of influenza. This is why it is recommended that if able to, you get a flu shot annually.

For more information regarding influenza and flu vaccinations, please visit

cdc.gov/flu

With flu season rapidly approaching, and with COVID still being a prominent issue in the United States, it is crucial now more than ever to know the ways to prevent the contraction and spread of influenza. Below are some preventative measures that can be taken in order to protect yourself and those around you.

Get Vaccinated Stay Home if Sick Wash Hands Frequently Avoid Close Contact

Practice Healthy Habits 29

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Namaste.

Before a yoga session can begin this is the typical greeting invoked by the instructor. The art of yoga was first established in India over 5,000 years ago. Over time the purpose of this practice was to spiritually train the body and soul to become self-aware of its own nature. Yoga seeks out to focus on meditation for the mind, body, and soul by utilizing a series of poses and breathing. There are many benefits associated with yoga: Helps to manage stress, increases flexibility and stability, weight loss, manages back pain, boosts energy levels, and maintains metabolism. All over the country individuals take part in this art form, and over time they have proven that yoga can happen within many locations. Below we discuss three typical yoga locations.

Pick Your Yoga Written by: Domonique Whitehurst

Lake Yoga Valdosta Studios: Sometimes people may need to step outside of their comfort zones. The typical person will opt for the studio to practice yoga. But just picture yoga at the lake. Imagine the warm sand between your toes, splashing sounds of the waves, and the smell of crisp air all while performing different poses. Placing yourself in a new environment can heighten your creativity and even increase your relaxation. That one pose

that was labeled as a challenge may not be the case anymore because your mind now mimics the openness and carefree nature that the beach brings. The outdoors can cause a wrench in the “ideal” setting for a yoga session. Weather conditions can alter a person’s overall mood. But you can’t allow for a super-hot day or even a misty morning to turn you away from experiencing yoga at

the lake. One must roll with the punches and make the best out of the situation. Now, we’re not saying perform the “downward dog” when it’s storming outside; but if the conditions are bearable and don’t diminish your relaxation then stay and enjoy your yoga at the lake.

Sutherland Yoga 229-244-1201 Hang Out Yoga 229-269-3729

Valdosta Parks:

Mckey Park, Freedom Park, Drexel Park

Albany Studio:

229 Yoga 808-284-7548

Albany Parks:

Hilsman and Cheehaw Park

Thomasville Studios: Fit Fab Life 229-236-5322

Thomaville Parks:

Paradise Park, Big Oak and Big Oak Cam Park

Studio Yoga A studio is the most common location for yoga classes. Utilizing a studio can vary. People can practice their yoga within a dancing studio, gym studio, home studio, multi-purpose studio, and the list goes on. A studio provides individuals with open space to spread out

and fully embrace their yoga sessions. Within a studio, such as a gym studio, individuals can connect with like-minded people who want to strengthen their techniques in a controlled environment. Another perk with a studio is mirrors! Who doesn’t like looking

at themselves in the mirror? Not only can someone gaze at their own reflection but by being in a studio they can understand and perfect their yoga technique. There are certain studios that are dedicated to “pushing the envelope” with yoga

sessions. At various locations, individuals can indulge in “hot yoga.” Hot yoga is a form of yoga performed within humid and hot conditions. With this yoga, the studio is set to a steamy temperature. By practicing under these conditions one can experience improvement in

a deep breath of Mother Nature’s great air is an excellent way to aid in Vitamin D consumption and overall brighten one’s mood. Vitamin D is dedicated to regulating the calcium and phosphate in the body. Spending time outside gives a huge boost of this vitamin and

in turn leaves you feeling happy, bright, and ready to conquer any yoga pose. There’s something about being covered by a tree’s shadow and feeling the crispness from the winds that heighten the stillness and peace of this exercise. Yoga in the

park not only is beneficial for the physical but helps to increase mental awareness. By setting yourself in a more open atmosphere your mind will be cleared allowing you to focus on your body’s tension patterns.

Park Yoga There’s nothing like the great outdoors! Doing yoga in the park is an excellent way to switch up one’s typical indoor location. One of the fundamentals of yoga is breathing. During a yoga session, one spends much time focusing on their breathing. Taking in

balance and lower back stability, but they also can experience dehydration.

The three discussed locations only scrape the surface of the other places one can practice yoga. No matter the time or the place always remember to lead with the purpose of yoga, to relax the mind, body, and soul, put the distractions behind you, and let that child’s pose or cobra pose take control. Namaste.

KETO GINGERBREAD COOKIES All of the Nice with none of the Naughty!

INGREDIENTS For the Cookies

4 cups almond flour 1 cup Swerve Sweetener 1/4 cup coconut flour 2 tbsp ground ginger 1 tbsp ground cinnamon 2 tsp baking powder 1 tsp xanthan gum 1/2 tsp salt 1/2 tsp ground cloves 2 large eggs 1/4 cup coconut oil (or butter), melted 1 tbsp Yacon syrup (molasses can be used) 1 tsp vanilla extract

For the Icing 1 cup powdered Swerve Sweetener 1 tbsp egg white powder 1/4 cup water, room temperature

DIRECTIONS

1. Preheat oven to 275F and line two baking sheets with parchment paper. 2. In a large bowl, whisk together dry ingredients. For crisper cookies, set oven to 225F. 3. Stir in wet ingredients until a dough is formed. 4. Divide dough in half. Place one half onto a piece of parchment paper. Top with another piece of parchment and roll out out about 1/4 inch thick. 5. Cut the cookies into desired shapes using cookie cutters. Pick up with spatula and place onto baking sheets. 6. Reroll dough and continue cutting cookies until there is little left. Repeat steps with other half of dough. 7. Bake for 20 minutes or until golden brown. If wanting crisper cookies, bake for 50 to 60 minutes. Remove from oven and let cool 5 minutes before transferring to a wire rack to cool completely. 8. For the royal icing: in a bowl, whisk together dry ingredients. Add water and stir until smooth. Add more water until desired consistency is achieved. 9. Pipe icing onto cooled cookies and let set (30 minutes or longer).

Recipe courtesy of alldayidreamaboutfood.com

Nap Time Written by: Kaitlyne Piper

As children we all hated when it was nap time. Now as we get older, we wish we could have one scheduled all the time for us again. Sleep is an important factor in our lives as it helps our body take the time it needs to refresh to finish the day. Lack of sleep causes the body to slowly shut down. This can become dangerous as we can end up falling asleep at the wheel or even missing an exam. Ask yourself if you tend to forget things a lot. Now ask yourself if you get enough sleep. Are they correlated?

Sleep Requirements Every night we are to get about eight hours of sleep, nothing more and nothing less. As for naps that time varies. Some researchers say it should only be about 10-20 minutes while others say its okay to be longer than 90 minutes. Both sound like they would be okay depending on the kind of nap you need.

Different Naps

Recovery – This is usually once we are sleep deprived, as if we are playing catch up. You normally see college students taking recovery naps the most due to all their studying and homework. Prophylactic – Also known as a “preparation nap.” For example, you can take this type of nap before going out with friends or going to an event. Appetitive – Done out of enjoyment. There are people that make naps a part of their everyday routine. Fulfillment – The type of naps we took as children because it was needed more. Essential – Usually needed for essential purposes such as when sick, often referred as “doctor’s orders”.

Benefits Memory

With napping comes positive outcomes, such as improved memory. Researchers have stated that once people nap after studying, they are able to remember better than those that didn’t nap. This is because the brain changes where the learned information is to be stored. Instead of going into the temporary hippocampus, it instead goes into the more permanent neocortex. Also, sometimes while studying, we get the sense of our brain being too full. That is true. Your brain is telling you that it had learned or experienced so much that it needs to sleep to ‘refresh’ its location of memories. After sleeping,` smaller things become noticeable like being more alert, having a better perception, and reduced stress become noticeable.

Ideal Nap Time 1:00 PM to 4:00 P.M.

Physical

After naps our first increase is in stamina. Since we slept, we have gained back some of our energy. This means we can get through the rest of our day without dozing off. Motor skills are correlated with stamina. After sleep we are able to think more on how to handle our movements. For example, during a long drive you pull over and take a nap. When you wake up your skills are better than before because your brain got to refresh itself. Another great thing about napping is that sleeping helps in weight loss. Obviously when sleeping we are not eating but instead, we are letting our metabolism work more often.

Ideal Nap Position

Slightly upright to avoid deep sleep.

Health

Giving yourself a small break helps the body let go and relax. Thus, decreases our chances of having a stroke as napping reduces stress and lowers blood pressure because we our putting our issues to the side. So, if you have a love for napping then you truly have a heart since you are helping it. It also means you love your body as napping helps the immune system. Our entire body relaxes when we sleep so that when we are awake, we can simply just do it all over again. Lastly, taking a nap can help our mood. When we start to feel grumpy that is normally our first sign of noticing that we need a nap.

Ideal Nap Temperature 60-68° Fahrenheit

There is more to napping than just getting some sleep. It is not for everyone and the napping time frames vary from person to person. Then, on top of that there are different kind of naps and even ones you can plan. Finding what works for you can help your overall health and brain functions. Who would have thought that naps would follow us into adulthood?

Ideal Nap Light

Dim to Dark to stimulate melatonin.

48%

of Americans say they are sleep deprived.

34%

take naps regularly.

of workplaces have designated nap rooms.

H2O Overflow Written by: Kaitlyne Piper

The body is made up of 60% of water, meaning we must drink a decent amount for just about everything in our body to work properly. When we don’t drink enough water, we notice side effects like feeling lightheaded and having a dry mouth. The only issue nowadays is fixing that problem gets a little complicated since there are so many different types of water to choose from. It is hard to know where to start but we have broken it down for you to make it easier.

What type should you choose? FLAVORED AND INFUSED Regular water is boring when there are options to have it taste like strawberry or cucumber. With flavored water you must be on the lookout, for it contains high amounts of artificial flavoring. This usually means there is a ton of sugar in your water which is not healthy. The healthier option is going with infused waters. Sugar is still added however it is more controlled. For example, you can add mint leaves and cucumber slices to your water, and it would only add about a gram or two.

ALKALINE It is the opposite of acidic water and contains important minerals that can reduce the amount of acid in the body. The pH of plain water is around seven while alkaline waters are closer to nine. Some researchers say alkaline water does nothing to the body as our body self regulates to its normal pH. However, not everyone has the ability to easily control their pH. Having a pH imbalance can cause chronic issues and even increase one’s risk to diseases.

THERE ARE MORE WATER OPTIONS SUCH AS… Tap – The water available through a water dispenser.

Distilled – Purified water that both contaminants and removes minerals.

Mineral – Usually from a spring that contains minerals and is carbonated.

Purified – Purified water that has had both chemicals and contaminants removed.

Sparkling – Water infused with carbon dioxide gas under pressure, or in other words club soda, soda water, and seltzer water. Well – Water that literally comes from the ground and is usually fresh.

How about what brand? DASANI The shocking thing about Dasani water is one of its main ingredients, salt. As we all know salt just makes us thirstier which in turn will make you drink more water. This is a great technique by its producers which is Coca-Cola, but terrible for our bodies. Dasani uses a reverse osmosis filtration system which bluntly means they have filtered through the tap water and bottled it.

ESSENTIA Considered the best overall water for 2021, unlike Dasani. Its purification process gets rid of things like metals, chlorine, bacteria, etc. Essentially it comes down to just being water with mineral ion in it, making Essentia 99.9% pure. Alkaline electrolytes added with ionized, makes each bottle have a pH of 9.5 or higher. There are so many different types of water it’s hard to know what to choose. In the end it is all about preference and what is best for your health.

Water Side Effects It is important to remember that although our bodies need water, too much of a good thing isn’t good. If we drink too much water our kidneys become unable to get rid of the excess water. It is like a “water poisoning” reaction in the body. Another is drinking too much alkaline water can change the bodies normal pH balance. An imbalance here can cause one to feel nauseous and have muscle issues such as spasms or cramps. The best way to know how much water you need is simply by looking at your urine. Darker urine means your body needs more water while lighter urine means you are good. Every person is different so the “drink eight glasses a day” rule isn’t true. Especially, when we are all on different workout routines and daily activities. As for the type and brand of water is really is all about preference. Not everyone has the same taste buds or the ability to self-regulate their pH levels. Whatever you choose, take a second to look at the ingredients and question if this is something that you need in your body or not.

BLUE CHRISTMAS

Symptoms and Treatment of Seasonal Affective Disorder (SAD) When the seasons change and daylight starts fading away earlier each evening, it is not uncommon to feel different. However, when the changes in the seasons drastically affect mood and how a person goes about their daily life, that person may be struggling with a form of depression known as Seasonal Affective Disorder, or SAD.

Common symptoms of SAD include: Sleep Problems Other symptoms may arise depending on the season. For example, Winter SAD symptoms include overeating and weight gain while Summer SAD symptoms include violent behavior and poor apetite.

Lack of Energy Always Feeling Depressed Loss of Interest in Hobbies

If diagnosed with Seasonal Affective Disorder, one would need to speak with their doctor and figure out which treatment would be most effective for them personally. Treatments are readily available and can be used alone or with each other.

Treatments of SAD include: For more information, please visit

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Light Therapy

Antidepressants

Vitamin D

Psychotherapy

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

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#MentalHealthMatters Written by: Domonique Whitehurst

For the first time, the average college student steps into two new experiences. Now, they juggle between handling the lessons of life along with the lessons giving by the classroom. Both lessons independently are beasts; imagine the magnitude they create when put together. From the outside looking in, one can sum up college life to being one big ball of parties, football games, lasting relationships, and a little schoolwork sprinkled here and there. But for the actual college student the transition, mentally, is much more complex. College students deserve to feel the freedom attached to positive mental health. A strong mind will conquer so much more compared to a weak mind. I had the chance to speak with Abria Bonner, a counselor at Valdosta State University. During our conversation, she shared her experiences and tips concerning mental health and college life.

Who Has Your Back?

Genuine support from anyone can make one of your worst days just a little bit brighter. College students deal with multiple situations that in return create stressors on their mental health. With her clients, Bonner says that the level of support a college student has can make or break them. “Students with less support seem to have a more difficult time coping with life in general. Most traditional students have never been away from their family for extended periods of time and have never had to figure out things, like when and what they want to eat. Having adult responsibilities on top of rigorous course schedules and work can be very tough on students. Some students do not have to carry this burden alone when they have strong support systems,” Bonner explained. Having a strong support system will eliminate the chances of hopelessness, depression, and even suicidal thoughts creeping into your mind. There’s a sense of assurance knowing that you can confidently say “I am not alone in this.” Ms. Bonner says it’s important to attach yourself to individuals who will support and affirm you unapologetically. My core family and college best friends are just a few people who make up my support group. When I need a shoulder to lean and even at times cry on, these individuals are the ones who embrace me with open arms every single time. But you may not have the luck as I do, and that is fine. Bonner talked about support groups within the university that students have access to. “If students cannot identify anyone, I help them with building this. For some students, our groups offer this support. We currently are offering a BIPOC Support group, an anxiety group, a mindfulness group, and a grief group,” says Bonner. The university counsel center is an excellent source to utilize.

Tips for Practicing Mental Health

As we continued our conversation, I asked Bonner to lay out ways to practice positive mental health. First, she emphasized to me that we are all human. No one is perfect and no one can live your life, so eliminate the comparison. “The first step to practicing positive mental health and self-care is acknowledging that you are human. I feel that many college students hold themselves to an unrealistic standard, expecting perfection. I always encourage students to practice acceptance and embracing change,” Bonner said. During my college days, and even now, I had to push myself away from “Imposter Syndrome.” In short terms, Imposter Syndrome is self-doubt despite your accomplishments. Once I realized the magnitude of my own success, I began to eliminate the unnecessary stressor of “being better than.” Bonner continues to speak on the importance of self-care. College students must find moments to take care of their well-being. Developing a routine around positive self-care works wonders for your mental health. Bonner hints at using “The Self-Care Wheel.” “The Self-Care Wheel lists psychological, physical, emotional, spiritual, personal, and professional dimensions that we all must nurture to achieve positive mental health. If you Google 'Self-Care Wheel", you will find several ideas like yoga, walking, getting a full night of sleep, eating healthy, dancing, calling a friend, therapy, making a vision board and so much more,” says Bonner.

There are no set rules when indulging in self-care. Whatever brings peace to you and re-centers your focus is your self-care. Listed below are a few examples to jumpstart your list. • Journaling • Affirmations • Exercise • Meditation • Listening to your favorite music • Therapy (my favorite is retail and food) For me, journaling is my main "go-to" when indulging in self-care. At times I write one paragraph and there are times when I write multiple pages. Journaling is a moment where I can release everything that's trapped in my mind. When my pen hits the paper, I let my mind take the lead. Once I've mentally unloaded my feelings, I feel free and light. There's no judgment in journaling. You can throw proper grammar out the window. Just write; get what's trapped in your head out and on the paper. I can attest to the mental complexity a college student develops and the stressors it can trigger. During my years as an undergrad, I maintained two jobs, a full school schedule, executive positions in my organizations, and attempts to sustain an active social life. Going into my master’s program I loaded my plate once again, but this time I had to deal with an entire pandemic. I’ve dealt with anxiety and even depression because there were moments I neglected my well-being. I developed this “just keep going” mentality and in return found myself in an emotional rut. But I eventually realized that I had to put the schoolwork and lifework aside for a moment to focus on protecting my mental. When your mental health is strong then you can face whatever the world hands you. Take time to block out the noise, eliminate the comparisons, and create moments to realign your peace and tranquility.

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25 Days of Christmas Workout

If you could compare your body to a car, you could say that the heart is the engine. A well-working engine will produce a functional car; just like a healthy heart will maintain the body. But every now and then the heart might need extra care to perform at its highest level. What you eat matters because it ensures that the body is getting the proper nutrients needed to sustain. Dieting is a great way to track what you eat. Now, there are a plethora of diets out there; but we want to introduce the Mediterranean diet.

What is the Mediterranean Diet?

With the Good Comes the Bad

Discovered around the 1950s, the Mediterranean diet’s purpose is to provide sustainable nutrients for the heart. During this time heart disease in Mediterranean countries was significantly lower when compared to the United States. Onsetting this heart-healthy eating plan. The Mediterranean diet is based on the eating styles of countries like Greece, Italy, and others that surround the Mediterranean Sea. Studies show that this diet aids in preventing heart disease, type 2 diabetes, and strokes.

Just like any diet, there are chances of complications. That’s why it is always important to speak with your doctor before making the final decision concerning your health. Because the Mediterranean diet shies away from meat and dairy consumption both iron and calcium levels can decrease. Weight gain is another possibility if one goes over the recommended fat intake. Despite the downside, the Mediterranean diet has been around for decades and has proven positive health results. When approached and maintained correctly this plant-based focused lifestyle can help the heart pump a little harder, just like the engine of your car.

What Can You Eat With This Diet? When approaching the Mediterranean diet understand that there are no strict rules per se because of the individual eating habits that come from each Mediterranean country. Instead, this heart-healthy eating plan aims to incorporate general eating habits that are shared across the regions. A typical diet will consist of the following foods: • Healthy Fats: Olive oil is the main source of fat • Plenty of fruits and vegetables • Whole grains, nuts, legumes • Lean meats, like chicken; seafood, and fish. Compared to a standard American diet, a Mediterranean diet tends to shy away from heavy carbohydrates and meats. Instead, it indulges in more plant-based and good fats. When planning your meals you want the vegetables, whole grains, and beans to be the main indulgence. Some meal plans may only incorporate meats and a diary twice a week. Olive oil is the primary fat because it contains monounsaturated fat. This is qualified as a “good fat” because it aids in lower cholesterol.

Mediterranean Diet Written by: Domonique Whitehurst

Mediterranean Chicken and Barley Salad

One Pot Greek Chicken and Lemon Rice INGREDIENTS

Chicken And Marinade 5 chicken thighs, skin on, bone in 1 - 2 lemons, use the zest + 4 tbsp lemon juice 1 tbsp dried oregano 4 garlic cloves, minced 1/2 tsp salt

Rice 1 1/2 tbsp olive oil, separated 1 small onion, finely diced 1 cup long grain rice , uncooked 1 1/2 cups chicken broth 3/4 cup water 1 tbsp dried oregano 3/4 tsp salt Black pepper

INSTRUCTIONS

Combine the Chicken and Marinade ingredients in a ziplock bag and set aside for at least 20 minutes but preferably overnight.

INGREDIENTS

For the barley: ½ cup barley or barley spelt mixture 1 ½ cups water Pinch of salt For the salad: 2 cooked skinless, boneless chicken breasts, shredded 3 mini cucumbers, diced 2 tomatoes, seeded and diced 5 sundried tomatoes, rehydrated and finely minced 3 tablespoons reduced fat feta cheese, crumbled ½ teaspoon sumac 1 tablespoon lemon zest Juice of 1/2 lemon 2 tablespoons olive oil ½ teaspoon red pepper flakes 3 tablespoons sunflower seeds 2 tablespoons mint, chiffonade Salt to taste

INSTRUCTIONS

For the barley: Put the barley spelt mixture, water, and a pinch of salt in a small saucepot. Bring to a boil and then reduce heat to medium low and simmer for 15 minutes until the water has absorbed. Remove from the heat and cool. For the salad: In a large bowl, mix together the cooled grains, chicken, cucumbers, tomatoes, sundried tomatoes, feta, sumac, zest, lemon juice, oil, red pepper flakes, sunflower seeds, mint, and a pinch of salt to taste. Divide into four portions and enjoy. shape.com

TO COOK

Preheat oven to 180°C/350°F. Remove chicken from marinade, but reserve the Marinade. Heat 1/2 tbsp olive oil in a deep, heavy based skillet over medium high heat. Place the chicken in the skillet, skin side down, and cook until golden brown, then turn and cook the other side until golden brown. Remove the chicken and set aside. Pour off fat and wipe the pan with a scrunched up ball of paper towel (to remove black bits), then return to the stove. Heat 1 tbsp olive oil in the skillet over medium high heat. Add the onion and sauté for a few minutes until translucent. Then add the remaining Rice ingredients and reserved Marinade. Let the liquid come to a simmer and let it simmer for 30 seconds. Place the chicken on top then place a lid on the skillet. Bake in the oven for 35 minutes. Then remove the lid and bake for a further 10 minutes, or until all the liquid is absorbed and the rice is tender (so 45 minutes in total). Remove from the oven and allow to rest for 5 to 10 minutes before serving, garnished with parsley or oregano and fresh lemon zest, if desired. recipetineats.com

Fresh Mediterranean Dip INGREDIENTS

2 cups cucumber peeled and chopped into small pieces (about 2 medium) 2 cups tomatoes seeded and chopped into small pieces 1 cup purple onion finely chopped 4 ounces sliced black olives from a can and drained 2 cloves garlic minced 1 cup Feta cheese crumbled 2 tablespoons olive oil 2 teaspoons Greek herb blend find this in the spice aisle of the grocery store

INSTRUCTIONS

In a large bowl, combine all ingredients and stir to combine. Cover and chill at least one hour so flavors can blend. Chill up to 8 hours before serving. Serve with pita chips or toasted pita bread.

mealplanningmagic.com

Living in this world, it can be hard to stay positive. Us as people go through so much on a daily basis, whether it’s societal pressures, your health or prejudice. People go through so much that they can’t control. This can take a toll on you physically, mentally and emotionally. But one thing you can control is how you react. November 13 represents the start of World Kindness Week. According to inspiredkindness.com, World Kindness Day is a global day, celebrated annually, that promotes the importance of being kind to each other, to yourself, and to the world. The purpose of this day is to help everyone understand that compassion for others is what binds us all together. This understanding has the power to bridge the gap between nations. According to nationaltoday.com, World Kindness Day was first introduced as a day of observation by the World Kindness Movement. In 2019, the organization was registered as an official NGO under Swiss law, but the history of the group stretches back to a Tokyo-based convention in 1997. An array of institutions and associations based in countries including Australia, Thailand, the United States, and the United Kingdom had been assembled at this conference because of their dedication to championing kindness in society. The initial configuration of the World Kindness Movement would form as a result of this event, with the written declaration of their inception stating their “pledge to join together to build a kinder and more compassionate world.” In 1998, in pursuit of this aim, they would facilitate the launch of the inaugural World Kindness Day. Some ways for you to participate in World Kindness Week is to write notes of kindness on a small piece of paper and stick them in random library books. Give notes of appreciation to family, friends or people at your local grocery store. Pay for someone’s meal at a restaurant or the person behind you in the drive thru or encourage others to be kind.

World Kindness Week Written by: Janay Brown

Although World Kindness Week has impacted so many lives it’s important to be kind not just this week but every day. Because the truth is, you never know what someone is going through. So, a simple compliment or just being an ear to listen to can really change the trajectory of someone’s life or even how they view themselves.

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