Health Life September/October 2021 by ITG Next Magazine

Making Smiles Last a Lifetime with Adel Dentistry Dr. Michael McCartney

Breast Cancer Survivor:

Now Cheering People On Whitney Robinson

Dr. Ben Hogan Talks New Services Being Offered

Battling the Nation's #1 Killer SGMC's Award Winning Team, Focused on Your Heart

Shake Up Your Veggie Sides + RECIPES

September/October 2021 | FREE1

Sept/Oct

2021

"It's the first day of autumn! A time of hot chocolatey mornings, and toasty marshmallow evenings, and, best of all, leaping into leaves!" — Winnie the Pooh

Contributors Publisher Mark Dykes Graphics Mandy Douthit

Feature Photography Brandon Pham

Feature Writers Tyrah Walker Janah Brown Kaitlyne Piper Olivia Ellis Sarah Harder

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.

Breast Cancer Survivor: Now Cheering People On Whitney Robinson

Paleo Diet

What is Insomnia?

Suicide Prevention

Bringing Your Vision Health Into Focus

Express Abs

Shake Up Your Veggie Sides

Dr. Ben Hogan Talks New Services Being Offered

Battling the Nation's #1 Killer

The Benefits of Staying Physically Fit

Benefits of Drinking Water

Tips on Staying Positive

How and Why to Develop Core Strength

The Benefits of Meal Prepping

Peer Pressure

Making Smiles Last a Lifetime with Adel Dentistry

Self-Care September

What are Food Triggers?

Best Fitness Apps

Safety Tips for Baby Proofing Your House

+ Recipes

SGMC's Award Winning Team, Focused on Your Heart

+ Recipe

Dr. Michael McCartney

30 Daily Challenges to Take are of You

+ 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!

Getting you back to your life. Gold Plus Stroke Care for 8 Years Running Only Primary Stroke Center in the Region Accredited by The Joint Commission Congratulations to the stroke team at South Georgia Medical Center for being recognized for adhering to the highest standards of care in stroke treatment. Learn more at sgmc.org.

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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Breast Cancer Survivor : Now Cheering People On

Written by: Tyrah Walker Photography submitted by: Whitney Robinson

Whitney Robinson is a loving wife, mom, friend, teacher and servant of God. She has dedicated 25 years to educating elementary students and takes pride teaching in her community. Robinson is also a cheer mom turned coach for Lowndes High School, something that brings her great joy.

In 2019, Robinson received the most shocking news from her doctor: breast cancer. She explained how it was the grace of God that she found out when she did. One night in February, Robinson decided to give herself a breast exam in which she found a lump. Feeling compelled to go to the doctor the next day, her doctor confirmed the news she already knew. Robinson described the lump in her breast as big as a gumball saying, “I don’t know how I didn’t feel it before, but I hadn’t. There was just something inside me that knew that it was cancer.” Once the cancer was confirmed, Robinson’s doctor was honest and explained how serious her case was. Her diagnosis was stage 2B-3A, which was due to the prognosis and the size of the tumor (almost two centimeters). One of the first procedures that occurred was a biopsy at South Georgia Medical. She then received more treatments in Clearwater, Florida which included a breast magnetic resonance imaging (MRI). The MRI helped identify that the cancer had spread to her lymph nodes, something that wasn’t originally shown in her biopsy. 19 lymph nodes were taken out during her surgery in which cancer was found in a handful of them. Robinson also had to go through a double mastectomy. Because the cancer had spread to the lymph nodes, the next step was chemotherapy, in which she also began in Clearwater. 6

“Nothing had spread to the organs and I had a clear cat scan after my surgery, which was fabulous news,” said Robinson. Robinson then went back to South Georgia to complete her chemotherapy. She had to do eight sessions two weeks apart. With very few complications, she was able to complete her sessions. “With chemo, I was very blessed,” said Robinson. “I had one chemo that was pushed back a week because I had an infection which is very common. Then I had my reconstruction done.” The type of cancer was ER/PR+ and Her2-, which has the highest success rate of survival.

Whitney Robinson’s Breast Cancer Timeline Diagnosis…………………………..February 2019 Mastectomy……………………..........March 2019 Chemotherapy……………………....….April 2019 End of Chemotherapy………………… July 2019 Last Reconstruction………………… August 2019 Radiation………………………...September 2019 End of Radiation…………………..October 2019 Back to Teaching………………..December 2019 Hysterectomy………………………….June2020

In June 2020, Robinson went through a hysterectomy, which she described as one of the most difficult times in the process. “The hysterectomy has really been something that I’ve struggled with,” she said. “You go into something called ‘medical menopause’ which is like one day you have some hormones and the next day you don’t. The thought of going through cancer again for anything else is hard to deal with on a daily basis, so when I had the option to remove the cervix , uterus, ovaries, everything, I was like, ‘just take it. I don't want any cancer coming back.’” With hysterectomies, changes occur in the body such as weight gain, menopause and memory. Once Robinson went back to teaching, COVID-19 hit a few months later and the world was shut down. She contracted the virus around October which was a scary moment, due to her medical history and the unknown of what could have happened. Millions around the globe were losing their lives and the fear had reached her home. However after recovering from the mild case, it freed her to live her life without fear. “It was very scary for me, being a cancer survivor and still having a low white blood cell count,” said Robinson. “Again, God showed up big for me. Aside from losing my taste and smell - I had a fever for about 24 to 48 hours. That was it.” It was a stressful time for her family, but once she received the antibodies, it allowed her family to take a deep sigh of relief. Robinson’s family has been there to help her through it all, as well as the Lowndes High School community. She recalled a time where she was supposed to attend the pink out football game in celebration of

"The thought of going through cancer again for anything else is hard to deal with on a daily basis, so when I had the option to remove the cervix , uterus, ovaries, everything, I was like, ‘just take it. I don't want any cancer coming back.’” — Whitney Robinson 7

her finishing her cancer treatments, but since she was in quarantine, she could not attend. But that didn’t stop the cheer team from supporting their coach. The team surprised her with a drive-by parade in order to keep the party going.

“They all made signs for me and I stood at my front door while they were in the front yard,” she said. “It was a very special moment and it meant a lot that they did that.” As she continues her journey she continues doctor appointments. Robinson has an oncologist that she sees at South Georgia Medical that she sees every four months and an oncologist in Clearwater she sees once or twice a year. Robinson now shares her story and shares the importance of getting mammograms and more importantly, self examinations. Before taking her self exam, Robinson went for an annual mammogram in August of 2018 that showed no signs of cancer. Six months later she found herself facing a different reality. “Even if you’re doing your mammogram once a year - I still was six months away from having another mammogram,” she said. “If you think it wasn’t there in August, but it was there in February and it had already spread to the lymph nodes...what would it have been in August when I had another mammogram? That's hard for me to think about.” Robinson’s love and trust in God keeps her going. The hardest part for her right now is the mind games that occur from time to time. However, everyday she keeps trusting that even if the cancer does come back, God has her.

“Even if you’re doing your mammogram once a year - I still was six months away from having another mammogram. If you think it wasn’t there in August, but it was there in February and it had already spread to the lymph nodes... what would it have been in August when I had another mammogram? That's hard for me to think about.” — Whitney Robinson

1 in 8 chance she will develop breast cancer.

At this time there are more than

3.8 MILLION breast cancer survivors in the United States.

In 2021, it’s estimated among women in the U.S. there will be:

new cases of invasive breast cancer. Info courtesy of komen.org and cancer.org

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Paleo Diet Written by: Janah Brown

Based on the Paleolithic area, the paleo diet is a dietary plan evolving around whole foods, including lean meats, fish, fruits, vegetables, nuts, and seeds. Otherwise known as the Stone Age diet, the paleo diet aims to limit foods that were popularized in the last 10,000 years. The reasoning is that humans are genetically predisposed to eat certain foods that could be hunted and gathered by earlier humans. As farming practices changed over the last few thousand years, humans have adopted a modern diet that includes dairy, legumes, and grains—food products that were not around during the Paleolithic era. The discordance hypothesis sums up the reasoning, stating that the change in farming practices that introduced so many new foods to humans in a short period of time did not allow for humans to adapt their body to diet changes. This discrepancy is believed by to contribute to modern issues in obesity, heart disease, and diabetes that we see today. Many people who follow this diet are doing so because they want to “reset” their digestive system, while many others do so for weight loss or maintain a healthy weight. There is also an ethical standpoint to eating a paleo diet, as many people find modern farming to be unethical. Additionally, some people follow this diet simply because it helps with planning meals.

Paleo Berry Crisp Courtesy of simplegreenmoms.com

While this diet is very restrictive, it does allow for a variety of foods. As a popular diet, there are various recommendations on restrictions for the paleo diet. This makes some of the guidelines for specific diets (such as Diane Sanfilippo or Sarah Ballantyne’s paleo guides). In general, when on the diet you follow these guidelines:

Avoid:

• Grains (specifically wheat, oats, and barley)

• Legumes, including beans, lentils, peanuts, and peas • Dairy products • Refined sugar • Salt

• Potatoes

• Highly processed foods

However, you can eat: • Fresh fruits

• Vegetables

• Nuts and seeds

• Lean meats, specifically wild game and grass-fed animals

• Fish, specifically salmon, mackerel, albacore tuna

4 cups fresh or frozen berries 1 cup almond flour 1/4 cup coconut oil 1/4 cup honey 1 tsp. Cinnamon (optional)

Courtesy of freshwaterpeaches.com

• Oils derived from fruits or nuts

With an emphasis in eating unprocessed, whole foods, the diet is very successful for many people trying to achieve weight loss or weight maintenance. The paleo diet also is typically low carb because of the lack of processed grains. This allows for a reduction in body fat and, in turn, weight loss. In a 2014 study by Department of Public Health and Clinical Medicine at Umea University in Sweden, it was found that the diet reduced fat mass and abdominal obesity in postmenopausal women. Additionally, the low-carb diet can be good for those at risk or living with type 2 diabetes. Because of its low-carb nature, paleo diet often puts less pressure on your body’s pancreas to produce insulin, which consequently can make you less resistant to insulin. Another amazing benefit to following this diet is that you may experience more energy in your day-to-day life. Not being able to eat any grains or refined sugar makes you eat foods that are low on the Glycemic Index, allowing you to feel more energized for a longer amount of time. Subsequently, this also helps you avoid the natural drop in energy that occurs when you eat foods higher on the Glycemic Index. For many people a paleo diet can be seen as financially unfeasible or accessible since it cuts out generally more cost-efficient items such as dairy products and legumes. Wild game and grass-fed meat are generally more expensive, along with the rest of the diet’s demands. Additionally, while the diet includes all healthy elements of the food pyramid it also requires the absence of other considerably health food sources. Legumes and grains are full of fiber and good nutrients. Dairy products, like milk and cheese, are great sources of protein and calcium. Taking these foods out of your diet would require finding these sources in other foods that are approved. While there is not substantial evidence regarding the benefits or risks of the diet, it can be asserted through the studies so far that the diet is great for those that may want to lose or maintain weight. A paleo diet can be difficult to keep up with if you are used to eating a lot of grains, legumes, dairy, salt, or refined sugars. In addition to the diet, the guides say to pair daily exercise with the eating plan. By going back to the “basics” of eating, you might see a positive change in your life both physically and mentally.

Ingredients

EASY BALSAMIC CHICKEN DINNER WITH GREEN BEANS

Instructions

Preheat oven to 375 degrees and spray an 8×8 pan or a pie pan with non-stick spray Place all of the berries evenly across the bottom of the pan In a small bowl, mix the flour, oil, honey and cinnamon with a fork Layer the crumble mixture evenly across the berries and bake for approximately 30 minutes or until the crumble is slightly golden brown

Chicken Marinade Ingredients

2 Medium Sized Chicken Breasts 1 Tablespoon Balsamic Vinegar 1 Tablespoon Olive Oil or Avocado Oil ½ Teaspoon Salt ¼ Teaspoon Black Pepper

Green Beans Ingredients

4-5 Cups Fresh Green Beans 2 Tablespoon Balsamic Vinegar 1 Tablespoon Olive Oil or Avocado Oil ½ Teaspoon Salt ¼ Teaspoon Black Pepper

Marinating Chicken

Start by marinating your chicken breast. Add your chicken breast, balsamic vinegar, oil, salt, and black pepper into a mixing bowl. Stir until chicken breasts are fully coated, then place the bowl in the fridge while you prep your green beans.

Prepping Green Beans

Remove the pointy ends off of all your green beans, then place them in a mixing bowl. Stir in your oil, salt, and pepper. (You'll add the vinegar later.) Stir them around until they're fully coated.

Cooking

Turn your non-stick pan to medium/high heat. Once the pan has warmed up, add your green beans. Stir occasionally while they cook for about five minutes. Once you see them getting a little browned on the edges, add the balsamic vinegar. Turn to medium/ low heat for a couple minutes, then transfer them to plate or bowl while we cook the chicken. Turn your non-stick pan to medium heat, and place the chicken breasts onto the pre-heated pan. (Same pan you cooked the green beans.) Cover the chicken, and cook for six minutes. Flip the chicken, then repeat on the other side. Once your chicken has cooked, add your green beans back into the pan and turn down the heat to medium/low. Cook for a few more minutes, then it's ready to serve! IMPORTANT: Always slice through the center of your breast to check that it's cooked completely before removing from the pan. 11

What is Insomnia? Written by: Olivia Ellis

Sleep is a very important factor in human lives. It helps our bodies recharge, it improves our mood and gives us energy to start each day fresh. However, the amount of sleep we actually get varies from person to person. Many people suffer from not being able to sleep at night, finding themselves laying awake for hours no matter how early they try to go to sleep. This is a disorder known as insomnia. According to doctors at the Mayo Clinic, insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life (Mayo Clinic, 1). When it comes to what actually causes insomnia, there is no one reason as to why it happens. Some common results however, include stress, life habits that easily disturb our sleep schedules, eating too late before going to bed or in general not having a healthy schedule for yourself causing poor sleeping habits. Studies also show that insomnia becomes more common with age. As we get older, we may begin to experience changing sleep patterns such as with noise or our surroundings often waking you more easily. We may also become more physically or socially active. For example, college students' sleep schedules change immensely due to studying, going out, working, and extracurricular activities. Sleep is as important to your health as a healthy diet and regular physical activity. Insomnia can affect you both mentally and physically, no matter what your reasons are for sleep loss. Individuals suffering from insomnia report a lower quality of life compared to individuals who are sleeping well. Complications like these are shown to cause lower performances in school or work, slower reaction times especially while driving and increasing the risks of long-term diseases such as heart or blood pressure problems.

According to Mayo Clinic, good sleep habits can help prevent insomnia and promote sound sleep. Here are some tips their doctors included in an article: 1. Keep your bedtime and wake time consistent from day to day, including weekends. Staying active, this is huge especially for college aged students because regular activity helps promote a good night's sleep. 2. Check your medications to see if they may contribute to insomnia. 3. Avoid or limit naps, caffeine and alcohol, and especially the use of nicotine. In all sense it should not be used. 4. Avoid large meals and beverages before bedtime, making a better eating schedule for yourself. Not eating dinner around eight or nine o’clock can be extremely helpful. 5. Make your bedroom comfortable for sleep and only use it for sex or sleep. 6. Consider watching television in another room, or eat dinner in your kitchen. Your bedroom is made for sleep, not everyday needs. 7. Finally, create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

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Prevention Written by: Janah Brown

National Suicide Prevention Week is recognized September 5 – September 11. With the overall theme of breaking the social stigmas against mental health awareness, it focuses on the protection of mental health and how to cope with uncertainty. In a time like now, during the era of Coronavirus, we have been faced with situations that have seemed both uncertain and taxing on our mental health. This year one of the main campaign goals is to educate and inform the public about the warning signs of suicide and how to prevent suicide. Additionally, it aims to help reduce stigmas surrounding suicide and to help encourage people to pursue assistance regarding their mental health. National Suicide Prevention Week, or NSPW, has been sponsored by The American Association of Suicidology since 1975. In the 1950’s, suicide prevention activities became prevalent in the United States. In 1958 the first suicide prevention center was founded in Los Angeles—however, a national strategy for suicide prevention would not be established until the mid-1990’s. When it comes to preventing suicide, many people find themselves wondering what they can do. First and foremost, it’s important to raise awareness for the week. There is a huge stigma against mental health and seeking assistance for it. Because of this, countless people suffer in silence and never seek out help because they fear these stigmas. The more that we talk about our own mental health is-

sues openly, the more awareness we can bring to just how common these problems can be. One of the main goals for the campaign this year is to educate and inform people ways to prevent suicide and raise awareness for the mental health issues that come with it. By facilitating a proper amount of information to communities, the silence around mental health is shattered. Of course, the main way to prevent suicide and raise awareness is to look out for others. Being able to identify the signs of depression is important—and knowing how to help your friends who may be struggling with depression is a great way to help prevent suicide. Numerous people never reach out or come forward with their own mental health issues because of stigmas surrounding mental health. Having knowledge of the different warning signs of depression and potentially suicidal thoughts is the first step talking with your friends or family and making them feel both heard and understood. Some of the signs of depression are sudden weight loss or weight gain, loss of interest in hobbies, extreme tiredness or fatigue, anxiety, irritability, or conversations that seem more negative or hopeless. There are resources for suicide prevention and awareness in Valdosta and the surrounding areas. Valdosta State University has a counseling center for students to use. The website and office both offer brochures and resources to learn more about suicide prevention and they also provide counseling. Some of these resourc-

Americans give up their lives every year.

of people who call suicide hotlines hang up the moment they hear a human voice. 14

leading cause of death among youth aged 10-19 in the US.

of people that seek treatment for depression are treated successfully.

An estimated

people each year become suicide survivors.

Stats courtesy of thewifechoice.com

es include American Association of Suicidology, the American Foundation for Suicide Prevention, Half of Us, IMAlive, The National Center for injury Prevention and Control, and the Suicide Prevention Guide. The school’s website also presents facts regarding suicide. Some of these facts include:

HOW TO HELP

• Most suicidal persons want to live but are unable to see alternatives to their problems. • Most suicidal persons give warnings of their intentions, but others are either unaware or do not know how to respond. • Talking about suicide does not cause someone to be suicidal. • Just because a person talks about suicide (expresses his/her feelings), does not mean he/she is no longer at risk for suicide. • Most suicide attempts are expressions of extreme distress, not harmless bids for attention.

Ask them what they need.

Lowndes County Public Schools have their own resources for mental health awareness. The mission statement aims to “break down barriers associated with the stigma of mental illness by creating awareness through resource management.” The district has partnerships and collaborations with Beacon Behavioral Hospital, Brant Center Counseling, Crossbridge, Family Sunshine Center, and Hope Inspired Ministries. Through these partnerships, the school district aims to educate students and staff regarding mental health, positively influence educational outcomes in relation to mental health, and improve the efficiency between the school district and those collaborators. In the state of Georgia suicide is the tenth leading cause of death, with an average one person dying by suicide every six hours in the state. Between the ages of 10 and 34, it is the second leading cause of death. According to Center for Disease Control’s Fatal Injury Reports, in 2018 more than four times as many people died by suicide than in motor vehicle accidents where alcohol was involved. If you would like to get involved in a more handson way, you can elect to volunteer for the AFSP Georgia Chapter, which helps bring people together from communities throughout the state to help support those affected by mental health issues while informing others on how to prevent suicide and bring awareness to these issues. You can also become an advocate on behalf of AFSP Georgia’s sound suicide prevention policy. You can visit afsp.org/advocate for more information on signing up to volunteer. You can also visit the Georgia Department of Behavioral Health and Developmental Disabilities at dbhdd.Georgia.gov for more information on suicide prevention throughout the state. If you or someone you know is struggling with mental health issues or are impacted by suicide, there are resources listed on the site that you may find helpful. These resources include grants, education and training programs, and community-based coalitions that aid and support in local efforts towards suicide prevention and awareness. It is important to take this week to raise awareness, reduce the stigmas, and gain knowledge to better empathize with those struggling with their mental health. By taking part in this week, you can learn new ways to help others and yourself—and maybe even save a life.

Don't minimize their feelings.

Listen and hold space without passing judgment and without shaming. Be their advocate. Offer to drive them to the hospital or make appointments. Share your story. Let them know they are not a burden. Help them create a Stay Safe Plan. Point the in the direction of helpful resources.

5 TIPS TO DEAL WITH THOUGHTS OF SUICIDE 1. Know your own signs of relapse 2. Talk about suicide thoughts in a safe space 3. Prioritize yourself and learn to say no if you need to 4. Get outside 5. Be true to yourself

SIMPLE SELF-CARE IDEAS FOR DEPRESSION 1. HAVE A BIG MEAL

4. HAVE A SWEET TREAT

2. HAVE A FRIENDLY CHAT WITH SOMEONE

5. TELL SOMEONE THAT YOU’RE STRUGGLING

It can be easy to neglect your basic needs when you’re depressed so having a proper meal can make you feel better. People often underestimate the difference that someone being nice to you can make.

3. WARM YOURSELF UP

If you have anxiety or PTSD, you might have heard of grounding strategies. They are basically strategies that you use to bring yourself back to reality, usually when you’re dissociating. Grounding strategies usually involve the senses – Touch, taste, smell, hearing and sight.

You probably know that consistently eating a lot of sugary foods is bad for your health but on bad mental health days, it can actually help. Telling someone that you’re struggling can be therapeutic. That person could be a loved one, a counselor, or someone online.

6. DO SOME INTENSIVE EXERCISE

Intensive exercise and chocolate have a similar effect on the brain but exercise can have a more significant impact. It causes the release of endorphins, feel-good hormones and ‘happy chemicals’ in the brain.

NATIONAL SUICIDE HOTLINE 1-800-273-TALK 15

Bringing Your Vision Health Into Focus Written by: Sarah Harder

It’s easy to take your eyesight for granted or feel like you don’t have any control over your eye health—you either have good eyesight, or you don’t, right? Although to a certain degree eye function is genetic, you can still make a difference in your own eye health. By taking care of your eyes, and paying attention to any changes in vision, you can catch problems early and prevent them from worsening.

How Eyes Work It’s important to know how our eyes work and what causes poor vision, so that you know when to seek help for issues. The eye is made up of several different parts that work together to translate the world into signals the brain can understand. Beneath a clear membrane called the “conjunctiva” is the cornea, a cone-shaped layer where light enters the eye. Behind the cornea is the “anterior chamber” and the iris and pupil. The dilation and constriction of the iris muscles affect the size of the pupil, dictating how much light is let in to pass through the “lens”, which manipulates the light and changes shape in order to focus on certain objects. Light then travels to the “retina”, where light-sensitive tissue known as photoreceptors relay information in the form of electrical pulses to the brain through the optic nerve.

Common Eye Problems Understanding how vision issues arise can help you recognize your symptoms; furthermore, knowing what the risks are can help you take protective measures.

Amblyopia

Also known as lazy eye, amblyopia occurs in young children when one eye has significantly poorer vision than the other, causing it to droop or fall out of alignment with the other eye. If untreated, amblyopia can cause further damage to a child’s eyesight, so it is important to get your kids’ eyes checked regularly. When caught, amblyopia can be easily treated with surgery, prescription glasses that correct the imbalance or an eye patch.

Refractive Issues

Refractive issues are the most common eye problems in the U.S. These include myopia—difficulty seeing objects from a distance—and hyperopia—difficulty seeing objects close up—as well as astigmatism—distorted vision due to a curvature of the lens or irregularly shaped cornea. Getting your eyes checked regularly will ensure that your glasses prescription stays up to date and will prevent symptoms like headaches and difficulty seeing.

Computer Vision Syndrome

CVS, also known as digital eye strain, is a fairly common problem in both kids and adults. As indicated by its name, CVS is caused by too much screen time— spending two or more hours a day in front of a screen can put you at higher risk for developing CVS. Screens can make the eye work harder for several reasons: their glare, reflections, and the sharp contrast between black text and white screen. According to the American Optometric Association (AOA), symptoms include: • Eyestrain • Dry eyes • Headaches • Blurred vision Most symptoms are temporary and will go away with reduced screen usage. To correct this issue, doctors recommend following the 20-20-20 rule: for every 20 minutes, take a 20 second break and focus on an object at least 20 feet away. However, some people continue to experience symptoms even after they have stopped using their screens, and it is important to address these lingering issues to prevent them from recurring or worsening. Taking more breaks from screens, wearing special glasses to protect your eyes from the glare, and adjusting your posture and lighting to reduce strain can all help relieve symptoms.

Age-Related Eye Changes As you age, your eyes will age with you, and a range of issues may arise. The lens becomes less flexible, which makes it harder to read and can make reading glasses necessary. The rods in your retina deteriorate, making it more difficult to adjust to changing lights, which can cause issues with driving at night. Cataracts—the clouding over of a normally clear lens—also become more common with age and are the leading cause of vision loss in the U.S. According to the Center for Disease Control, over 17% of Americans over the age of 40 have at least one cataract. Age-related macular degeneration is also common and causes central vision loss. Treatment for these issues is available but not always sought due to lack of awareness. Getting your eyes checked regularly can help you keep track of changes with age that could result in vision loss, slowing or potentially halting such changes for longer, better vision health.

Treatments for Eye Health

Eye treatment has changed dramatically over the past few decades. The invention of LASIK surgery (Laster Assisted In-Situ Keratomileusis) and its approval by the CDC in 1999 allowed refractive issues to be corrected without the use of glasses or contacts. Today, about 600,000 people in the U.S. and millions worldwide undergo the procedure, according to the American Academy of Family Physicians. Scientists also continue to look for innovative ways to restore vision loss. Research centers are currently studying the possibility of visual prosthetics—also known as bionic eyes—that could treat diseases that inhibit the eye’s light sensitivity, like glaucoma and macular degeneration. Scientists are also experimenting with using electrical stimulation to imitate the way light interacts with the brain, exploring ways in which sight could be restored without treating the eye itself. Gene editing is also being researched, in hopes that the CRISPR-Cas 9 technique could treat vision impairment. Although much of this research is still in its early days, the future is bright for treatment of vision issues.

Try these simple eye exercises to increase blood circulation, relax your eyes,and improve your overall vision? Focus on an object 10-15 feet away for 10-15 seconds. Repeat 5 times.

For 5 seconds look up, then look down, right and left and then in a circular motion.

Close your eyes then move you eyeballs up and down 5-10 times.

Close and relax your eyes for 30 seconds.

Draw a geometric figure with your gaze.

Look right while inhaling then your left while exhaling for 30-60 seconds.

Push against your temple with you fingers for 2 seconds. Repeat 5 times.

Open and close your eyelids quickly for 30-60 seconds.

Close your eyes3-5seconds then open them. Repeat 7 times. 17

Express Abs

10 Sit-ups

10 Flutter Kicks

10 Count Crunch Hold

10 Sit-ups

10 Flutter Kicks

10 Count Hold

10 Sit-ups

10 Sitting Twists

10 Count Leg Hold

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Shake Up Your Veggie Sides Written by: Kaitlyne Piper

When we think of vegetables our minds instantly go to broccoli, carrots, and tomatoes. There are more than a thousand different types of vegetables that have the same or even better nutrients than the ones we usually think of. Vegetables have a huge effect on our physical body. Having a healthy diet that includes vegetables means one reduces the risk of some chronic diseases and increases one’s immune system. Vegetables are naturally healthier than fruits due to fruits being higher in sugar and calories. However, they include the needed nutrients like vitamins, minerals, fiber, and antioxidants.

Examples of Vitamins:

Examples of Minerals:

Vitamin A - helps vision, immune system, and reproduction

Calcium - building and strengthening bones

Vitamin B - helps create new cells and tissues

Vitamin C – helps the growth and development of body tissues Vitamin D – helps body absorb calcium

Vitamin E – protects cells from free radicals

Magnesium - regulates muscles and nerve function, blood sugar and pressure, making protein, bone, and DNA

Sodium – keeps balance of water and electrolyte

Potassium – helps nerves to function and muscles to contract

Vitamins, a group of compounds essential for normal growth and nutrition. They help to strengthen bones, heal wounds, and bolster your immune system. Each vitamin helps certain parts of the body. Our body can only produce so much of its own vitamins. For example, Vitamin D is produced when the skin is exposed to sunlight. Without vitamins our body will produce less healthy blood cells which can results to anemia which means less oxygen to your body’s tissues.

Minerals, an inorganic substance that helps keep your bones, muscles, heart, and brain working properly. They also make the bodies enzymes and hormones. Our body does not produce any minerals meaning the only way we can get them into our system is from our diet. Without minerals our bones can become weak, we become fatigue, and our immune system decreases.

Examples of Fiber:

Examples of Antioxidants:

Cellulose - helps digestion

Beta Carotene - converts itself into vitamin A, maintains healthy organs like heart, lungs, and kidneys

Lignin - helps water transport

Pectin – prevents high cholesterol, triglycerides, and cancer Fiber, a dietary material that helps you digest food. Our bodies do not make fiber meaning we get it from outside sources. Without the help of fiber our digestive system becomes unhealthy. This can lad to complications like colon cancer, unhealthy cholesterol levels and diverticulosis.

Copper - making red blood cells, maintaining nerve cells and immune system

Zinc – plays role in cell division, growth, wound healing, and carbohydrate breakdown

Antioxidants, inhibits oxidation, specifically the one that deteriorates stored food. They prevent or slow the damage of cells by radicals. The body does make a few antioxidants on its own but most of what we need comes from the foods we eat. Without antioxidants the free radicals can cause serious damage to our body. Now back to the vegetables. Broccoli is a great source of Vitamin C, but there are tons of other vegetables that are the same or better. For example, bell peppers, butternut squash, cauliflower, eggplant. One of my top favorite ways to eat cauliflower is fried with a side of barbeque sauce. Believe it or not they end up tasting just like chicken nuggets, but healthy! Usually, people eat carrots and peas for fiber. Other foods like okra, eggplant, and artichokes. The great thing about vegetables with fiber is most of them are super easy to come by year-round and easy to add into anything.

Chewy Apple Bars Ingredients

1 ¼ cup Oats ½ cup chopped dried apples 1/8 cup brown sugar blend 4 tbsp Coconut oil ½ cup honey ½ tsp vanilla extract 1 tsp ground cinnamon ½ tsp salt eatwell101.com

Instructions

Preheat oven to 350 degrees. Prepare 9x9 inch baking dish by lining it with parchment paper, leaving excess hanging over sides for easy removal. Spread oats, sunflower seeds, nuts and flax seeds out in an even layer on parchment paper lined baking sheet. Baked for 5-10 minutes until the oats just start to brown and become fragrant. Watch closely. In a small saucepan bring honey, coconut oil and brown sugar blend to a simmer over medium heat. Stir to dissolve sugar for 2-4 minutes. Remove from heat and set aside. In a large bowl combine cereal, dried apples, cinnamon and salt. Stir in oats and honey mixture in and stir until mixture is well coated. Press mixture down in prepared 9x9 pan. Refrigerate for at least a hour before serving. Cut into bars.

Sweet Stir Fry Skillet Ingredients

1 ½ lb. sweet potato (peeled and diced) 1 onion (diced) ½ red bell pepper (diced) 1 package smoked sausage (sliced) 4 tbsp olive oil 2 tsp Italian seasoning ½ teaspoon red chili pepper flakes ½ tsp minced garlic ¼ cup chicken stock Pinch salt and pepper Mushrooms and corn are high in antioxidants but can be replaced with foods like oats or okra. Oats can turn into just about anything, oatmeal, smoothies, or even granola bars. Here is a recipe to get you started.

julieseatsandtreats.com

Instructions

To make the smoked sausage and sweet potatoes recipe: In a large cast-iron skillet, heat 3 tablespoons oil over medium heat. Add the diced sweet potatoes to the pan and season with salt and pepper. Saute until golden and cooked through, about 10 minutes, stirring regularly. Transfer sweet potatoes to a plate and set aside. In the same skillet with the remaining tablespoon oil, brown the sliced smoked sausage on all sides for around 5-7 minutes over medium heat and set aside. Add bell pepper and stir-fry until crisp-tender, about 2 minutes. Set aside. Still in the same pan, add garlic, onion, and season with red pepper flakes, Italian seasoning, salt, and pepper. Stir-fry until onions are translucent then deglaze with 1/4 cup stock, then stir in the hot sauce. Add the sauteed sweet potatoes, bell peppers, scallion, and sausage back to the skillet and mix everything together. Cook for 2 to 3 minutes more, and stir well to coat the smoked sausage and veggies with the sauce.

Italian Baked Artichokes Artichokes and Stuffing

1½ cups breadcrumbs ¼ cup finely chopped parsley ¼ cup grated parmesan cheese ¼ cup grated Romano cheese 1 tbsp Italian seasoning 1 tsp salt and pepper 3 9oz packages frozen artichoke hearts, thawed and drained (or the equivalent 3 cans artichoke hearts)

Dressing

2/3 cup extra virgin olive oil, plus more for the baking dish ¼ cup fresh lemon juice 1 tsp lemon zest 2 garlic cloves, minced

Instructions

Preheat oven to 325 degrees F

Prepare Stuffing

Combine breadcrumbs, parsley, cheese, herbs and salt in a medium bowl. Season with pepper to taste (I used ¼ teaspoon) and mix to combine. Set aside.

Prepare the dressing

Whisk olive oil, lemon juice and zest, and garlic in a small bowl or liquid measuring cup. Set aside.

Prepare the dish

I used a 1½ quart 8.5x 11 inch baking dish. My aunt used a 9x13 inch baking dish. Or if you want a single layer of artichokes, use 2 9½ inch baking dishes. They all work! Brush oil on the inside of the baking dish. healthygffamily.com

Assemble

Place artichokes in a single layer covering the base of the pan, sprinkle stuffing mixture over artichokes, pushing it into the cracks between hearts. Tap the bottom of the dish on a counter to settle bread crumb mixture. Drizzle with Dressing If using 1 pan (as I did above), place a second layer of artichokes on top of the first layer and repeat topping and stuffing with breadcrumb mixture. If using 2 pans, repeat as above with the second pan. Drizzle the rest of the dressing evenly over breadcrumb topped artichokes. Cover dish with parchment paper, then foil, and bake 30 minutes. Increase temperature to 375 degrees Uncover and bake until breadcrumbs are golden brown, 20 -25 minutes. Asparagus has minerals like potassium and magnesium. Some other options can be zucchini, sweet potato, and pumpkin. I used to dislike sweet potato till I found a way to make it yummy with this recipe.

Vegetables are not always yummy, but that should not stop you from trying. The recipes above show just a few ways. Don’t be afraid to experiment, vegetables can be added to just about anything. • Tomato basil soup

• Zucchini lasagna or veggie noodles • Vegetable sauces

• Cauliflower pizza crust • Blend into smoothies

• Add veggies to omelets • Stuffed bell peppers

There is a small difference in how much you need of each depending on your gender however the more vegetables you eat means more vitamins, fiber, minerals, and antioxidants entering your body. The best way to include veggies into your diet can be thinking of how to add one or even two into your daily meals. The benefits can be truly phenomenal.

The Fine Art of Skin Care Gina Johnson, LE

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Dr. Ben Hogan Talks New Services Being Offered Written by: Tyrah Walker Photography by: Brandon Pham

Dr. Ben Hogan opened his practice in 2001, specializing in family and sports medicine. Raised in Valdosta, Hogan played quarterback for the Valdosta Wildcats, which led to a football scholarship to play for the University of South Carolina. Hogan always had the desire to help people. His mother worked in the Valdosta school system and his father owned a pharmacy in the area for several years. The combination of family, church and sports helped influence his passion to one day call himself a doctor. “What can I do to help people do things for themselves? How can I make people better?” That’s the question that Hogan still asks himself and aims everyday to incorporate into his practice. Ben Hogan M.D. practice prides itself on patient focused care, excellence and teamwork. Hogan and his staff are dedicated to building relationships with patients and according to their mission statement, providing them with comprehensive primary, preventative and sports medicine healthcare services regardless of age and skill. There is a new service being offered at Hogan’s practice that is making headlines in the Valdosta area. The Emsulpt Neo is a wellness technology that is perfect for both men and women looking

to lose body fat and tone muscle. What was once thought to be only for single women in their 20s, is now being used by both men and women of all ages. According to Hogan, findings show that this unique technology is being used by 60 percent of women and 90 percent of men. “For the first time we have a machine that mixes muscle toning that works with a Tesla magnet and causes muscles to contract to the point where you can develop muscle,” said Hogan. “The program that we used (say for the abdominal muscle), simulates 22,000 crunches in 30 minutes.” Hogan tried the

new technology for himself and is a true fan of the product. He explained how at first he thought it was too good to be true, but that changed when he started to see the results for himself. “I did it on a Tuesday and I was still sore on Saturday,” said Hogan. “And I go to the gym six days a week.” The treatments of the Emsulpt Neo helps one decrease a subcutaneous amount of body fat. It reduces the fat right under the skin that keeps you from being able to see muscle development to about 29 percent, according to Hogan. What else makes this experience spectacular? All of this can be

done in about four treatments, sometimes even two. Hogan describes the results as “fantastic!” The tightening of the skin is another interesting part of this device. One does not have to worry about “saggy” or “flabby” skin like they would with other technologies. This is due to the same magnet found in Tesla vehicles.

“I’ve never seen anything like this,” said Hogan. “It’s pretty phenomenal when you’ve got professional athletes that are buying this piece of equipment for their own personal use.”

So besides athletes and young women into fitness, who would benefit from the Emsulpt Neo? Hogan explains that mothers looking for a “mommy makeover” would also benefit from this to help with abdominal separation (Disatasis Recti), which is caused when the space between the left and right belly muscle has widened. You will find this most common with pregnant women. In the past there was no technology to treat this. The device is an easy process. The patient lays on the treatment table while the device is next to it. Information is pro-

“For the first time we have a machine that mixes muscle toning that works with a Tesla magnet and causes muscles to contract to the point where you can develop muscle. The program that we used (say for the abdominal muscle), simulates 22,000 crunches in 30 minutes.”

— Dr. Ben Hogan 25

grammed and stored based on age, weight and part of the body being treated. The number of contractions slowly rise during the procedure and a cooling pad is placed on the area being worked on. Other areas of the body that it can be placed on are the thighs, arms and buttocks. Hogan compares the device to a small xerox machine and the paddle that sits on the treatment area is compared to a small frying pan.

“There's no needles involved in it,” said Hogan. “There’s no gel like you have to use with ultrasounds. It’s not messy. For the most

part, once we’ve entered the information in the computer and set somebody up on the treatment program...it’s pretty much self sufficient. Doesn’t require someone standing over you.” Hogan also described the device as a “breakthrough type of fitness and wellness device that doesn’t come around that often.” The machine doesn’t help with any cardiovascular benefit but it does help diminish body fat - one of the various reasons people go to the gym. Hogan has found that it takes people time to see those results, oftentimes months. How-

ever with the Emsculpt Neo, one would be able to see that time significantly reduced. “This is one of those pieces of equipment that can either jump start your new fitness and diet program and let you start seeing results sooner,” said Hogan. Though it is recommended that an individual goes through the four treatments up front, if they didn’t want to come back for another year, they would still maintain the look of the original treatment. It is tailored to fit the needs of the patient. Loved the results from your first completion of treatments? Hogan says you can come in to

work on other parts of the body. “The only place where we really don’t use this machine is on the chest or the back,” said Hogan. “It’s not that it's advertently dangerous in that area, it’s just not proven to be safe and we don't want to get close to someone's heart.” The Emcella machine is also making waves as it helps those (mainly women) that suffer from urinary leaks, often due to a few pregnancies. It helps with the pelvic floor muscles and pelvic wall areas. Hogan explains that when a woman's pelvic floor muscles are toned, the bladder doesn’t sag nearly as much. Men have similar issues

with their prostate, and the Emcella device helps with that too. 30 minutes of the device is equivalent to over 10000 kegel exercises.

“You do this device completely clothed,” said Hogan. “You walk in with your regular clothes on [and] you don’t have to get undressed. We set you up on a program[and] teach you how to sit on the device so that we’re hitting the correct areas you’re supposed to feel when the muscles contract. But you never have to get undressed.”

As of right now, only medical providers are able to access both sets of equipment, which is helpful for those who are still not comfortable with going to the gym in the midst of a pandemic. What can take months to get right at the gym, doesn’t have to be.

“I’m a sports medicine guy,” said Hogan. “I’ve been doing this for 24 years now and this piece of equipment we have is one of the best things I've seen as far as sports medicine.” The procedure is not just exclusive for his patients. The practice offers both technologies outside to the community as well. Also available are dietary, exercise plans and hydration discussions to those who come in. “People want to have a six pack,” said Hogan. “Now we have a piece of equipment that can get you closer to getting that in a significantly less amount of time. It’s pretty amazing.” Hogan earned his medical degree at Mercer University and completed his Residency at the University of Alabama in Tuscaloosa. Since he’s been back in Valdosta and throughout his career, Hogan has helped athletic departments and even competes in triathlons and oth-

er sports events. He coached at Valdosta Middle School and varsity football at Valwood - a college - preparatory school. He also enjoys spending time with his lovely wife, Leigh Ann, and their two children Haley and Pate. His advice to young medical students and physicians: Love what you do. “There’s going to be plenty of time that you take away from your family and sacrifice time so that you can take care of patients,” he said. “Not only do you really have to love what you're doing and really feel like that's your calling, but you need to have understanding family and friends.” For more information on Ben Hogan M.D., please visit benhoganmd.com/ or call 229-333-0616.

For more information on EmSculpt NEO or Emsella, or to make an appointment, please call 229-585-0661.

Ben Hogan, MD 117 W. Northside Drive Valdosta, Georgia 31602

benhoganmd.com

229-333-0616

BATTLING THE NATION'S #1 KILLER SGMC's Award Winning Team, Focused on Your Heart Cardiovascular disease is the single leading cause of death in Georgia, with most being premature and preventable.

This team has been hard at work, receiving national recognition and accreditations to validate their standards of performance.

South Georgia Medical Center is committed to providing access to quality cardiovascular care evidenced by the assembling of the very best physicians, committed to leading renowned achievement in quality measures.

According to SGMC's Chief of Cardiology Services Doug Luke, MD, "The physicians and staff have created a continuum of cardiovascular care that residents across the region can be proud of. Not only do we continue to achieve and build upon the best standards nationally, but we also consistently deliver a door-to-balloon time of less than 60 minutes, which is a huge win for patients."

0ver the last two years, SGMC's cardiovascular program has experienced immense growth, tripling its number of cardiologists and doubling its specialized surgeons. At SGMC cardiovascular care is a team effort from healthcare professionals across many disciplines such as EMS, imaging, the emergency department, nursing, cardiac rehab, quality improvement, information services, and more.

Dr. Sid Staton Interventional Cardiology 28

Dr. Luke Seibolt Interventional Cardiology

When it comes to matters of the heart, South Georgia residents can rest easy knowing SGMC is ready to battle for yours. For more information, visit sgmc.org.

Dr. Michael Anigbogu Invasive Cardiology

Dr. Doug Luke Interventional Cardiology

Dr. Daryoosh Derakhshan Interventional Cardiology

Dr. Glenn E Interventio Cardiology

Evans onal y

American College of Cardiology’s NCDR Chest Pain ̶ MI Registry Silver Performance Achievement Award Only hospital in the region Among only eight in Georgia

American Heart Association’s Gold Get With The Guidelines®Resuscitation Quality Achievement Award Only hospital in the region Maintained since 2014

Recognizes commitment and success in implementing a higher standard of care for heart attack patients.

Recognizes commitment to treating in-hospital cardiac arrest, ultimately helping to improve patient survival rates.

Intersocietal Accreditation Commission in Echocardiography in the area of Adult Transthoracic Maintained since 2017

American Association of Cardiovascular and Pulmonary Rehabilitation Certification Maintained since 2008

Recognizes intense compliance with the published standards thus demonstrating a commitment to quality patient care in echocardiography.

Recognizes commitment to improving the quality of life by continuing to enhance standards of care in cardiac rehabilitation.

Not only do we continue to achieve and build upon the best standards nationally, but we also consistently deliver a door-to-balloon time of less than 60 minutes, which is a huge win for patients. DR. DOUG LUKE, CHIEF OF CARDIOLOGY AT SGMC

Dr. Paul Murray Cardiology

Dr. James Shoptaw Cardiothoracic Surgery

Dr. David Hardy Vascular Surgery

Dr. Randy Brown Cardiothoracic Surgery

Dr. Joe Johnson Cardiothoracic Surgery 29

Being physically fit is important to living a healthy life, both mentally and physically. Regularly including exercise into your daily plan can improve your overall quality of life, as there are long term and short-term benefits to physical activity. By partaking in a minimum of 30 minutes of physical activity a day, you can do so much good for your body. One of the most popular reasons people begin taking part in physical activity is for weight loss. However, spending time being active every day can also help lower your blood cholesterol levels as well as your blood pressure, in turn, it also reduces the risk of heart attack. If you are particularly at risk or have a family history of type 2 diabetes you may be interested in adding exercise to your daily routine. Being active and regularly exercising is proven to reduce inflammation, improve your immune system, and prevent high levels of insulin. It also assists your metabolism and digestive system, helping pre30

vent obesity and better metabolize bile acids that pass through your digestive system. Additionally, there are some cancers and diseases that studies show physical activity reduces the risk of. According to cancer.gov, women who were more physically fit are at a lower risk of breast cancer by 12-21% compared to women who are not as active. More active women also have a 20% lower risk of endometrial cancer than women with lower activity levels. Not only is regular activity and exercise good for you because of all the obvious physical benefits, but it is also good for you mentally. Many people use exercise as a tool to help work through and cope with depression. There are studies that conclude that exercise helps with depression because of the release of endorphins and other natural chemicals that can bring calming feelings and give a better feeling of well-being. Exercise and regular physical activity can help with en-

hancing your confidence by meeting goals and it also can give you an opportunity to socialize with others, which is especially important for those who work from home. The structure of having a daily routine that includes physical activity can be extremely beneficial for your health and can improve your mood. When it comes to physical activity, it is important to set routines and habits from a young age. As a parent there are several ways to set this precedent for young children. While you may start off with an infant who can only take part in tummy-time, as your child develops further, they become more and more active. Toddlers can stay active by having a 30-minutes to an hour of outside playtime every day. For toddlers, a local playground can be a free and fun way to be active while also socializing with other children. If you can’t go outside due to weather or would like to switch up from your routine activity, you may consider an indoor rec-

The Benefits of Staying Physically Fit Written by: Janah Brown

reation center. There are trampoline parks and gymnastics centers that offer blocked off times throughout the week for younger children and toddlers to bounce and play for a small fee. Seniors and people who may have disabilities or physical impairments might find difficulty in picking an activity or exercise that they are able to do comfortably. Additionally, if you are retired you might find it hard to socialize at times. Many seniors might find swimming in a group fitness class as a physical activity that is both a fun way to get moving and socialize with others. Most recreation centers that have a pool offer these classes as

part of a membership or for a small fee. However, walking for 30 minutes a day is an inexpensive way to be active without putting too much strain on joints or muscles. If you currently are not taking time out of your day to be physically active, you can start off slow by making small changes to your daily routine. Optioning out of using your car for walking or cycling and taking the stairs in a building instead of the elevator are easy ways to start being active. Eventually, moving to 30 minutes a day of exercise can help prevent diseases, illnesses, and overall improve your mental well-being.

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Benefits of Drinking

WATER

#1 Headaches

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Tips on Staying Positive Written by: Olivia Ellis

Being happy comes in many different forms. We all achieve this feeling in different ways, which makes each person different and amazing to learn from. Happiness, however, is not always easily found in our everyday lives. We have to learn to train the human mind to actively seek healthier ways to seek a more positive lifestyle. There are thousands of ways to stay positive, but finding what's best for you is how you will become an all around happier individual. With times like these, especially among the COVID-19 pandemic, we have found new ways to seek happiness. With not being able to see our friends and family, we found virtual ways to stay connected with happy hour over zoom, weekly bible studies on skype, a casual facetime to catch up with a friend while safely being apart. It’s not easy, but it’s the little things in life within this past year that we needed to make us smile. When it comes to staying positive, there are many people and articles to read and learn what we can do. Healthline wrote an article on an experiment conducted on women between 2004 to 2012 and found

these women who were more optimistic in their daily lives had a significantly lower risk of dying from several major causes of death, including: heart disease, stroke, cancer, including breast, ovarian, lung, and colorectal cancers, infection, and respiratory diseases. Researchers have also found that thinking positive also leads to better qualities of life, less sickness including colds and the flu, faster recoveries from illnesses, better stress management and even longer life spans. With this comes practice of how to think and act more positively in order to be happier. A few ways include keeping a gratitude journal. Writing simple thoughts each day of what you are thankful for is a great exercise for the brain. Start each day with a positive mindset, such as when you wake up, and tell yourself how great the day already is. Also try eating a great breakfast and spend some time alone reflecting. It is never wrong to think the negative, it is better to realize and identify your negative thoughts rather than bottling them up. Talk to friends or family and do not be

ashamed of how you feel! It is okay to say things out loud. Sometimes, we can not always see the light at the end of the tunnel. We can not clear out the frustration or sadness to see the happier sections of our lives. Healthline discusses that this is okay. “During these times, it’s important to take the pressure off of yourself to find the silver lining. Instead, channel that energy into getting support from others. Positive thinking isn’t about burying every negative thought or emotion you have or avoiding difficult feelings. The lowest points in our lives are often the ones that motivate us to move on and make positive changes.” The process of becoming a happier individual doesn't happen overnight, but starting somewhere is the best option. Training our brains to think more positively each time we start a new day is a huge step in beginning our personal success and overall a better lifestyle!

How and Why to Develop Core Strength Written by: Christine Steele

What is Core Strength?

Core Strength as We Age

Have you overheard the term “core strength” being tossed around the gym while you count the miles on that treadmill or climb imaginary hills on the StairMaster? Some people think having good core strength means having those highly defined stomach muscles — often referred to as “six-pack abs” — or being able to deadlift 500 pounds. But core strength isn’t about strength, and your core is more than just your abs. Your core encompasses your entire torso, or your abdominal muscles, but also other muscles in the front and sides of the stomach and in your hips and lower back. This “core” group of muscles supports your spine, controls your pelvis, and connects your upper and lower body—meaning the group is connected to every part of your body. Having good core strength is less about power and strength and more about stability, posture, and fluidity of motion. Our core is integral to almost every movement we make. It’s what helps us lift, bend, reach, and turn. It helps us perform everyday movements, like walking or bending over to tie our shoes, as well as recreational activities like golfing. Having a strong core is what helps you get up off the ground after gardening or playing with children or grandchildren. It’s what helps you rise easily from a seated position.

As we get a little older, our bodies undergo degenerative physical changes in the bones and cartilage. The core is no different. As we age, the fibers in our muscles shrink and become less flexible. Our bodies become more susceptible to injuries, and we are more likely to experience back pain, particularly if we have poor posture, are carrying extra weight, or have arthritis. Declining core strength can negatively affect our quality of life and the ability to live independently during the golden years, which is why it’s so important to perform exercises to strengthen our core all along. Overall, you’ll find, having a strong core, even if you’re still young, will help you feel more energetic, stay healthy, and improve your quality of life. A little investment in your present-day health can pay off with big rewards in your future as you find yourself feeling stronger, fitter, and healthier longer.

Core Strength and our Health So, now that you know what your core is, how does having a strong core help us thrive? For starters, having strong core muscles can prevent injuries, not just during sports but even everyday tasks such as an afternoon of raking the leaves in the yard. Good core strength can also help us rebound from an injury or surgery and lead to a quicker recovery. Since the core supports the spine, having a strong core can also prevent back pain. Having a strong core aids with stability and can prevent balance-related falls. A strong core can even prevent incontinence issues later in life, thanks to resulting in stronger pelvic floor muscles. Overall, having good core strength can improve our quality of life in all stages, but particularly as we get older.

Getting Your Core Workout Core exercises might not be everyone’s favorite, but one benefit they have is they don’t require any special equipment—not even a gym membership—, and can be easily done in your home on carpet, yoga mat, or even seated. Before doing any exercise to strengthen your core, you need to find your core. There is a whole host of YouTube videos out there to help you find and properly engage your core. Supermans, various types of planks, abdominal crunches, and bridges are all simple but effective exercises at building core strength. The Mayo Clinic website features a slide show demonstrating these techniques. Georgia Tech also has a nice selection of virtual classes with descriptions that you can access from your home computer. Classes are organized into categories, so you can easily find the right workout for you. Choose from cardio, yoga and stretching, or strength, with several core-specific workout options for each. If you are looking for in-person core classes, Hang Out Yoga in Valdosta offers a unique option with beginner aerial yoga classes that help strengthen your core. The Valdosta YMCA offers everything, from fitness consultations, coaching, and nutrition classes to individualized fitness programs and group classes in Pilates and Yogalates, both of which focus on core stability, flexibility, and building strength. Or try the Absolution class at Crunch Fitness, a 30-minute ab-centric floor class with deep, restorative stretching described as the perfect core-strengthening solution. The Tifton Area YMCA offers yoga, Core De Force Live, and a Butts and Guts class, all of which work the core. But notably, while on your quest for a stronger core, don’t forget to breathe deeply. It’s the most important part of core health.

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

healthlifemagazine.com 35

The Benefits of Meal Prepping Written by: Olivia Ellis

Eating is one huge source to how people gain energy to keep us going from day to day. Along with food, we need water, vitamins, and certain minerals to help us stay healthy and balanced in our lifestyle choices. One way humans stay healthier is through meal prep. Meal prepping is known to be one of the fastest growing ways of cooking within the past decade. People often think it is only for people who are on strict diets and for working out purposes, but this fact is incorrect. Meal prep is an amazing way to save money, time, avoid wasting food at the end of a meal and trains you to eat healthier portions! For beginners within this field of cooking, there are many great articles to read to help your meal prep journey. Chakell Wardleigh from Select Health discusses tips for how to make meal prepping simple. These include: 1. Saving time. Meal prepping assures that you always have a little meal waiting patiently for you on your lunch break or when you arrive home. It also causes fewer dishes and less loads in the dishwasher. 2. You’ll have more money in your pocket. Meal prepping saves money because you can buy ingredients in bulk, freeze extra food for later, and most importantly, spend less money eating out! 3. You can better manage your portion sizes. Restaurants tend to give us more than the suggested portion size. So many people are overeating each day and consuming more calories than necessary to maintain a healthy diet. When you prepare your own food, you’re able to control your portions, and you know exactly what ingredients you’re putting in your body. 4. You’ll create a better relationship with food. When you meal prep, you learn more about nutrition and how to treat food for what it is: energy and nutrients. You learn to eat only when you’re hungry instead of making unwise decisions in a rush.

By using these tips, people are also able to lower stress levels in the kitchen. Having to plan a meal each night on top of a busy work schedule or having kids at home is a lot to handle. This is healthier and more beneficial in the long run, making it easier to serve meals each day for yourself and the family. Speaking with a college aged student, Ashley Hassan from University of Central Florida learned these tips of meal prep when she started her sophomore year of school. She said in a recent interview, “Meal prepping has changed my life in so many positive ways. I have learned both to save money, eat healthier and learn to manage my time in new ways.” “I have also taught my family and roommates these tricks and they now follow my lead in the kitchen. It makes me so happy to know I can lead others to my lifestyle. Overall, even though I am making healthier lifestyle choices, I am also happier.” There are also many companies offering meal prepping kits to help beginners to get started. Sun Basket, Hungryroot, Blue Apron and Trifecta Nutrition are known as some of the top businesses to help assist you. They offer many different packages at great prices depending on your budget or how many meals you plan to have for a certain number of days. No matter how much information you do or don’t know on the topic of meal prepping, it's a great activity to consider when it comes to eating for a better cost, decreasing stress and looking for healthier options to feed both you and your family!

TERIYAKI MEATBALL BOWLS INGREDIENTS

INSTRUCTIONS

Pork And Ginger Meatballs

Preheat the oven to 400ºF. Begin with the meatball mixture. Add the ground pork, egg, breadcrumbs, minced garlic, ginger, soy sauce, and sliced green onions to a bowl. Use your hands to mix the ingredients until evenly combined. Divide and shape the meatball mixture into 16 ping pong sized balls. Place the shaped meatballs on a baking sheet lined with parchment paper. Baked the meatballs for about 20 minutes, or until they are golden brown and have reached an internal temperature of at least 160ºF. While the meatballs are cooking, begin the rice. Add the jasmine rice and water to a sauce pot. Place a lid on top and turn the heat onto high. Bring the pot up to a full boil, then turn the heat down to low and allow it to simmer, undisturbed for 15 minutes. After simmering for 15 minutes, turn the heat off and let it sit, with the lid still in place, for an additional 5 minutes. Fluff with a fork before serving. While the rice and meatballs are cooking, prepare the teriyaki sauce. Combine the soy sauce, brown sugar, minced garlic, grated ginger, water, and cornstarch in a medium sauce pot. Stir to dissolve the cornstarch. Place the pot over medium heat. Stir and cook the sauce until it begins to simmer, at which point the sauce will thicken and turn from opaque to a shiny sauce. Remove the sauce from the heat. Finally, if serving the meatball bowls immediately, cook the frozen broccoli florets according to the package instructions. If you're packing the bowls as meal prep, the broccoli florets can be added in their frozen state. Once the meatballs have finished baking, add them to the sauce pot with the teriyaki sauce and stir to coat. To build the bowls, divide the cooked rice and broccoli florets between four bowls or containers. Add four meatballs to each bowl, then drizzle the extra sauce overtop. Finish the bowls by adding sliced green onion and sesame seeds to each bowl.

1 lb. ground pork 1 large egg 1/2 cup breadcrumbs 1 clove garlic, minced 1 tsp grated fresh ginger 1/2 tsp soy sauce 2 green onions, sliced

Teriyaki Sauce

1/2 cup soy sauce 1/2 cup brown sugar 2 tsp grated fresh ginger 2 cloves garlic 1 cup water 2 Tbsp corn starch

For Serving

1 cup jasmine rice 2 cups water 2 green onions 1 Tbsp sesame seeds 1 lb. frozen broccoli florets Courtesy of budgetbytes.com

Peer Pressure Written by: Kaitlyne Piper

Ever heard your parents say, “well if your friends jump off a bridge are you going to too”? I know I did when I was a teenager. Peer pressure at a young age has its pros and cons so let’s talk about it. There are different types of peer pressure and knowing which one you are dealing with can help you solve it.

Spoken – Occurs when a person is implying another to engage in a specific behavior. For example, someone asks you to steal a candy bar for them.

Unspoken – Occurs when a person is exposed to

actions that they must choose to participate in or be left out.

Direct – This is behavior-centric for example someone hands you an alcoholic drink at a party. Can be spoken or unspoken.

Indirect – A subtle type of peer pressure but similar

to unspoken peer pressure. For example, learning that popular kids have alcohol at their parties.

Negative – Occurs when your own beliefs or morals contradict with someone else’s.

Positive – Healthy behaviors, for example, your pre-

sentation group wants to make a good grade, so you work harder to help.

of teenagers agreed that giving in to peer pressure improved their social standing.

of 8th graders have tried illicit drugs.

of 10th graders

of 8th graders

have tried alcohol.

of teen boys between the age group 15-17 feel pressured to have sex. 38

of teen girls feel pressured to get into sexual relationships.

Pros

As a teenager, I felt I always had to be into the same trends as my classmates. This means clothes, music taste, shows, and even down to word choice. For myself these were the good types of peer pressure. It may sound odd but without that pressure of having cool clothes I don’t think that I would have any sense of style today. Music tastes for me were slim until I started hearing what all my friends were into. This led me to finding new songs and bands which then led to concerts I could go to with friends. Those experiences are ones that I will remember forever. New interests and hobbies were a main thing that came from peer pressure for me. Then with school I always worked hard once I was in high school, I realized other kids used more elaborate words than I did. It made me want to work even harder because I did not want to feel left out or appear to be unintelligent because I didn’t know what the word meant. Positive peer pressure gives the type of positive pressure that can motivate a person to be the best they can be.

Cons

Self-esteem is the main issue with peer pressure. Before I left high school I began to feel as if I was molded into a person that I really wasn’t. Most of my classmates turned into people who always wanted to party or just be with their newfound significant other. Their self-destructive behavior towards drugs and sexual choices were ones that I was not into. I did feel peer pressured to be like them because I felt that I would lose them as friends or just be left out. However, I chose to talk to my mom who said that sometimes we fall out of our time with people the same way we get over trends. It sounds easier said than done because I constantly got invited to be with my friends but always left early or didn’t go because of the activities that they wanted to do. Negative peer pressure can lead someone down the wrong path. Talking it out with someone whether they are your friend or parent can truly help put an ease to peer pressure for yourself and maybe even them too. Peer pressure can cause someone to go down the wrong path. If you notice this in yourself or others don’t be afraid to ask for help or let them know. If you are a parent, you may be wondering how to help your child. If you are worried about negative peer pressure, be careful on how you choose to handle the situation. Being too critical can cause your teenager to close off from you and do the things you were worried about. The main way you can already help them is think of yourself at that age. I don’t mean compare but rather see the change in times and the different way the same peer pressure affects them. Peer pressure can lead to good and bad experiences it just depends how you choose to handle it. We all feel it at different ages, so you are never alone. It tends to feel worse when we’re younger because our whole world is wrapped up into small social groups. Just remember there are tons of people out there who will accept you for you.

Making Smiles Last a Lifetime with Adel Dentistry Written by: Tyrah Walker

Dr. Michael McCartney will be celebrating 30 years of dentistry next year. His family practice of 25 years, is located in South Georgia (Adel). Growing up, McCartney loved learning about science and knew he would either end up in the medical field or dentistry because of his desire to help people. Growing up in Rutherford, New Jersey, he had a great relationship with his orthodontist and dentist, which led to his parents encouraging him to take up dentistry as a career. In high school, he also had the opportunity to watch his dentist work on patients through a mentorship program. This helped set the path in which he is successful now. In the past 29 years, McCartney has helped patients with their dental hygiene. The start of his journey began at Rutgers School of Dental Medicine, (formally known as New Jersey Dental School), from 1988 to 1992. He then joined the Airforce and was located at Bolling Air Force Base in Washington D.C. from 1992 to 1993. For his oral surgery rotation, McCartney was located at Andrews Air Force Base. “Getting people out of pain,” is one of the many joys McCartney said he has as a dentist. 39

“[I love] Fixing bad mouths and bad smiles and making them into beautiful works of art.” — Dr. Michael McCartney “[I love] Fixing bad mouths and bad smiles and making them into beautiful works of art,” he said. He describes himself as someone who loves to make people happy. Adel Dental Associates prides itself on being a family medicine dental practice. They see patients of all ages and have been known to make patients feel welcomed and most importantly, comfortable. One can never be 40

too young to start a health hygiene journey. McCartney shares that the most common practice to have good dental hygiene is brushing your teeth between two and three times a day, along with flossing at least once a day. “Staying away from carbonated soft drinks...the acid in the drink will destroy your teeth,” said McCartney. “I see it everyday. The best thing is to not drink them.” He sug-

gests that if you can’t refuse these beverages, the next best thing is to drink them with a straw and put it to the roof of your mouth so it can easily go down your throat. Outside of dentistry, McCartney enjoys sports. On Friday nights, you can find him doing radio playby-play for Cook High School, something he’s been doing for 20 years. He occasionally announces for their baseball team as

well. Having a sports background himself, he played baseball and basketball in his childhood years, then played football all the way into his high school years. In college and dental school, McCartney played rugby. “I always did like sports journalism,” he said. “I would write articles for local newspapers and then the school newspaper in high school and college. I was a musical DJ in college...I had my own radio show.” After hearing McCartney’s voice overs for his dental commercials, Cook High School asked him to be the schools football announcer due to his “radio voice”. In his spare time he always enjoys singing praise and worship at his church, playing the guitar, watching movies and spending time with his wife and two daughters. For up and coming dental students, McCartney advises to “become a servant”. For him, he believes one should be in the field to help people and says, “If you’re not in it for the right reasons, then you won’t enjoy this line of work.” “Definitely become a lifelong student,” he said. “Don’t just expect to have all you need to know once you get out of dental school or any school for that matter. Learn to work with your hands and have motor skills.” According to McCartney, a few ways to work with using your hands is by

taking up painting or sculpting. He also advises future dentists to take up leadership courses or become leaders in organizations so that they can know how to be a leader. This will also help in building relationships with patients. As a dentist, you are helping someone get better and that takes confidence in getting the job done. As McCartney prepares to celebrate 30 years in dentistry next year, he doesn’t take anything for granted. Despite COVID-19, he and his practice have found ways to still celebrate their accomplishments. McCartney’s secret to success: Putting God First. He prides himself in being a man of faith and most importantly, a servant.

30 Daily Challenges to Take are of You 1. Yoga 2. Discover New Music 3. Gift Someone a Surprise

11. Write a Gratitude List

21. Have a PJ Day and Rest

12. Buy Yourself Some Flowers

22. Do Something You Have Been Putting Off

13. Pamper Yourself

23. Make a List of Accomplishments

4. Cook a Delicious Meal from Scratch

14. Go to Bed Early

5. Read a Self Help Book

15. Have a Meat Free Day

6. Watch Your Favorite Film

16. Write a Bucket List

26. Listen to a Podcast

7. Write a List of Things You Love About Yourself

17. Social Media Free Day

27. Call Someone You Love

8. Meditate

18. Drink a New Drink

9. Make a Date with a Friend

19. Do Some Coloring

10. Go for a Long Walk Somewhere New

20. De-Clutter a Room

24. Get Baking 25. Eat Out

28. Compliment a Stranger 29. Write a Poem 30. Sleep In

What are Food Triggers? Written by: Olivia Ellis

Eating food is how humans, animals, plants and insects are all able to receive their energy and fuel, no matter how or what we eat, it’s an act of survival for every species. With certain foods consumed however, comes something known as a food trigger. A food trigger is defined as when eaten, you crave and possibly want to eat more. This is known to be seen more as a habit, not an actual hunger. These foods also tend to be higher in calories, cholesterol, processed and overall are not a healthy choice for the human body. People who suffer from constant food triggers are seen to be overweight, not having a consistent or healthy diet and eat whenever they please rather than realizing the side effects of their actions. Researchers say that many people have difficulties distinguishing between hunger and cravings, which tends to lead to overeating. According to Piedmont Healthcare, the most common trigger foods are highly palatable foods filled with sugar, salt and unhealthy fats, says Lena Beal, M.S., RD, LD, a therapeutic dietitian at Piedmont’s Fuqua Heart Center. “This includes soft drinks, chips, cakes, cookies and pies. The more you eat, the more you’ll want.” Studies also show with inconsistent eating, humans will tend to overeat. People who are on a strict diet of two to

three foods, when then exposed to eating other things, will not react well. We crave things we don’t have, not just food, so when offered something, we will indulge in the feeling (Piedmont Healthcare, 1) The Piedmont Healthcare center recently wrote an article with tips and tricks to help these poor food triggering habits. Within their list, researchers share good habits such as drinking a glass of water before the meal, because a glass of water makes you feel full. Another being making sure you are eating a well-balanced meal, including a food with a source of protein, whole grain starch, fruit and vegetables. They also offer the idea that eating on a schedule is very healthy for a human diet, making sure it is the same time and same amount of food each day. Three meals a day is highly recommended. Last, eating a snack is nothing to be ashamed of, having healthy snacks such as granola, trail mix, nuts or even fruit is a great option to seek when having food triggers and craving throughout the day. There is no sense in starving yourself, just seek the healthier options!

Healthy Snack Substitutions BAKED CUCUMBER CHIPS WITH SALT & VINEGAR FLAVOR INGREDIENTS 2 medium cucumbers or 3 small ones 1 tablespoon olive oil or avocado oil 2 teaspoons apple cider vinegar or vinegar of choice (omit for regular chips) ½ teaspoon sea salt or more if needed

INSTRUCTIONS

Lemon Energy Balls INGREDIENTS

Slice cucumber very thin. Use a mandoline slicer for best results. Remove excess moisture from slices using a paper towel. Put cucumber slices in a large bowl and toss with oil, vinegar, and salt. For dehydrator: Place slices on trays and dry at 125-135°F for 10-12 hours or until crispy. For oven: Place slices on parchment lined baking tray. Dry at 175°F for 3-4 hours or until crispy. Allow slices to cool before serving.

To Store Keep them in a sealed container at room temperature. There is no need to refrigerate them. Courtesy of lowcarbyum.com

1 cup almonds, raw or roasted (no salt added) 1 cup 10-12 pitted Medjool dates* Juice from 1 lemon, about 2-3 tablespoons zest from 1 lemon ½ teaspoon vanilla extract ½ teaspoon sea salt 1/3 cup unsweetened shredded coconut

INSTRUCTIONS Process: Add almonds, dates, lemon juice, zest, vanilla and sea salt into the bowl of a food processor fitted with the S-shaped blade. Pulse until almonds are chopped and a soft “dough” forms, you may need to scrape the sides of the processor a couple times between pulses. Form balls: Once mixture is combined, use your hands to form the dough into balls, using about 1 Tablespoon of dough for each ball. Roll in coconut: Put shredded coconut into a small bowl and roll each ball into the coconut until evenly coated. Enjoy right away or store for later.

To Store Place balls into a sealed storage container and store in the fridge for 1-2 weeks or the freezer for up to 3 months. Courtesy of eatingbirdfood.com

Vanilla Peach Popsicles INGREDIENTS

INSTRUCTIONS

1 3/4 cups Almond Breeze Vanilla Almondmilk 2 teaspoons (melted) coconut oil 1 tablespoon maple syrup Tiny pinch of salt 4-5 ripe peaches chopped

Bring vanilla almondmilk to room temp, (otherwise the melted coconut oil will harden as you add it). Whisk the almondmilk together with coconut oil, maple syrup and a pinch of salt. Slice peaches into small pieces and drop them into a popsicle mold. Pour the almond milk mixture over the peaches (depending on the size of your peaches you might have extra). Place sticks, then freeze overnight.

Courtesy of bluediamond.com

Best Fitness Apps Witten by: Janah Brown

Whether you’re looking for extra accountability to stay on track with your fitness goals or are in search for an extra push to complete your workouts, there most likely is an app out there that suits your needs. There are thousands of diverse apps that make it easier than ever before to help you get started, stay on track, or reach your fitness goal. Here is a short list of some popular fitness apps that are worth the download.

My Fitness Pal My Fitness Pal is a smartphone app and website that is used to track diet and exercise. There is a free and premium version of this app, the free one offering basic services like a workout and diet log that tracks calories taken in and expended. The app also allows you to enter your personal goals and helps you stay on track when it comes to meeting those goals. The premium version of the app helps you to track your food’s macronutrients—otherwise known as your carbohydrates, proteins, and fats. One of the most convenient features on this app is its daily notifications to log in and track your day, to keep you from forgetting. It also tracks the number of days you have logged into the app, an extra accountability check for those who may be competitive. You can also add your friends and update each other of your progress through your individual fitness journeys.

Nike Training Club Nike Training Club is an app that has structured fitness programs and individual workouts that are of various skill levels. In response to the Coronavirus pandemic, Nike released the premium version with all the strength training, cardio, mobility, and yoga workouts for free to all users. When you sign up for the app, you fill out a questionnaire asking specific questions about how often you work out and what type of activities you enjoy. From there the app will direct you to programs that might be of interest for you. The app will send you daily push notifications reminding you to complete your daily workout. 44

Apple Fitness+ For iPhone users, Apple Fitness+ is a great app that syncs up with your Apple Watch and iPhone. At just $9.99 a month, the app offers a diverse group of exercise videos. Not only are the types of exercises in the videos diverse, but the group of instructors also have various backgrounds, ages, and body types.

Peloton Competing with Apple Fitness+ is Peloton, which similarly to Apple’s app features a wide array of exercise videos and automatically syncs up with the Peloton equipment. Most popular is the spin bike, however the app also has strength training, yoga, and other cardio-centric videos. Peloton has a large demographic of users with different skill sets and abilities, and each of the classes are notated with a number on a scale of 1-10 displaying how difficult the class may be.

Sworkit Sworkit is another app that features on-demand workout videos. This app gives access to over 500 bodyweight workouts, with a goal of prioritizing fitness to those who may not have access to gyms and equipment. Additionally, there are dumbbell and kettlebell routines, targeted routines, and monthly challenges. Sworkit also has an “Ask a Trainer” feature where you can reach out to certified personal trainers and ask questions, a great plus for beginners who may not know where to start when it comes to fitness.

Sweat Sweat is an app founded by fitness mogul Kayla Istines, featuring a variety of different programs to choose from— including the most popular one, Brazilian Bikini Guide. While they all are at the same general level of difficulty, you can swap out more difficult moves to accommodate yourself. Sweat also has integration with both Spotify and Apple music, allowing you to sync your workout playlists up. Separating itself from other fitness apps, Sweat also has healthy eating plans that accommodate pescatarians, vegetarians, lacto-vegetarians, ovo-vegetarians, and vegans.

While there are so many different apps to choose from, the main components you should look for in an app is that it is able to accommodate you. Maybe you need to track their eating or caloric intake or just an extra push notification to help motivate you to go on a run—whatever you are looking for, there surely is an app for that.

SAFETY TIPS FOR BABY PROOFING YOUR HOUSE COVER IT Make sure all electric outlets have covers on them.

SECURE DOORS Install simple locks and latches to doors and cabinets.

SOFTEN FLOORS Soft foam mats and rugs provide extra padding on hard wood floors.

SECURE FURNITURE Use anchors to secure heavy furniture to the walls.

SOFTEN HARD EDGES Add padding or round edges to tables and other furniture.

WHAT ARE THE MOST DANGEROUS BABY SAFETY HAZARDS IN YOUR HOME? Stairs Swimming Pool Bathtub Stove Dishwasher Washing Machine Windows Heavy Furniture Sharp Corners Electrical Sockets Small Household Objects 46

Tripping Hazards Cutting Objects Blind Cords Doors Plastic Shopping Bags Cleaning Products Medication Household Plants House Pet

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

PANAMA CITY BEACH CHAMBER OF COMMERCE WWW.PCBEACH.ORG 1

July-August 2018.indd 1

6/28/2018 12:08:27 PM

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