Promoting Healthier Living in Your Community • Physical • Emotional • Nutritional
OF THE PINE BELT
March is National Nutrition Month
“What’s Eating Us!” A Body, Mind and Spirit Approach! page 16
The Success of Your Spine page 20 Teen Pregnancy Initiative page 28
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 3
2011 Volume 2, Issue 3
Emotional: Dealing With Bullies Physical: If Someone You Love Has a Hearing Problem, Here’s How You Can Help…
Nutritional: National Nutrition Month
Proper Gear: What To Wear and Why!
Advertiser’s Spotlight: The Abbey!
Phytochemicals: Eat Right with Color
Health Counting: Fat Free, Calorie Free, Sugar Free
Life Tip: Life is a marathon! It’s time to make it over!
Mobility: The Success of Your Spine
The Healing Touch: Massage
Personal Health: High Fructose Corn Syrup
Healthy Aging: Independent and Assisted Living in the Pine Belt
Grief Recovery: Exploring the ‘F’ Words
This Month’s Feature Story:
“What’s Eating Us!”
A Body, Mind and Spirit Approach!
Healthy Cells Magazine is intended to heighten awareness of health and fitness information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your healthcare professional for medical advice and treatment. The opinions, statements, and claims expressed by the columnists, advertisers, and contributors to Healthy Cells Magazine are not necessarily those of the editors or publisher. Healthy Cells Magazine is available FREE in high traffic locations, including major grocery stores throughout the Pine Belt as well as hospitals, physicians’ offices, pharmacies, and health clubs. Healthy Cells Magazine is published monthly. Healthy Cells Magazine welcomes contributions pertaining to healthier living in the Pine Belt of Mississippi. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only. Mission: The objective of Healthy Cells Magazine is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the Pine Belt.
For information about this publication, contact Carolyn
Blue Moon Marketing at 601-467-3487 or firstname.lastname@example.org www.healthycellspinebelt.com
Healthy Living: Dietary Guidelines for Adrenal Fatigue Syndrome
Making a Difference: Teen Pregnancy Initiative – SeMRHI
Women’s Health Care: Bio-Identical Hormone Replacement Therapy
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Dealing With Bullies: Don’t Pay the Price of Nice By Dr. Bev Smallwood
’ve just read Sam Horn’s new book, Take the Bully by the Horns: Stop Unethical, Uncooperative, or Unpleasant People from Running and Ruining Your Life. I’m excited about this new resource for those of you who want to do just that. Sam shows readers how to defuse difficult people in both their work and home life. She gives lots of real-life strategies that show you how to do such things as: • refuse to play the blame-shame game; • protect yourself from petty tyrants; • convince unkind co-workers, customers, or relatives to stop bothering you.
“Bullies, who come in both aggressive and more manipulative styles, gravitate to pleasers. They need people to control, and pleasers fulfill that role well.” I want to zero in on one chapter of Take the Bully…, entitled Police Your Puh-lease because, from your communications with me, I believe that many of my readers are paying “the price of nice.” You want to keep everyone happy (lotsa luck) and you want people to like and approve of you. In fact, if someone doesn’t like you, you’re likely to search for what you “did wrong” and adapt to try to get back in the other person’s good graces. (See yourself? I do. Read on.) Bullies, who come in both aggressive and more manipulative styles, gravitate to pleasers. They need people to control, and pleasers fulfill that role well. If you seem to attract these people in your work life or your personal life, here are some practical strategies to help you maintain a healthy balance…putting responsibility where it belongs, and respecting your own rights while respecting the desires of others. Recognize that you can’t please everybody all the time. Winston Churchill said, “An appeaser is one who feeds a crocodile – hoping it will eat him last.” Realize that you will never please a bully.
Bullies are invested in keeping up the cycle of your never obtaining approval and therefore working harder to get it. Through their aloofness or aggressiveness, they maintain control. Don’t get caught up in “keeping the please.” Evaluate who you’re trying to please and why. The next time you are about to say yes to a request or give in to a demand, ask yourself these questions. Am I doing this because… • I owe this person a favor and it’s a fair exchange? • It’s a tangible expression of my love or respect for this person? • It’s my job and I’m required to do it? • I really want to do it? I’m doing it willingly and without coercion? • I’m trying to buy this person’s approval? • I don’t want this person to get mad at me? • I have a sense of obligation and feel I should say yes? • I don’t know how to say no? • I don’t want to hurt this person’s feelings? • I’m afraid this person will cause a scene if I don’t give in? • I habitually agree to do what people want? I don’t have the strength, clarity, or courage to not go along? Learn how to respectfully refuse; gain some “no” power. • Take time to make your decision. Tell the person you need to think it over. Get away from the person, giving yourself some space so you can get perspective and determine if saying yes is in your best interest. • Review this person’s rights/needs seesaw history. Are you the one who habitually gives in this relationship? Is this individual typically over the top with requests and demands? • Determine if saying no is what’s required to keep a balance of power. Understand that it’s your responsibility (not the other person’s) to see that your needs are met and your rights respected. It’s time to refuse this request if the pattern is that you are always the “down” in a “one up, one down” relationship. • Keep it brief or they’ll give you grief. Be succinct in your refusal. Go into a long-winded explanation of the whys of your refusal and you simply give them more ammunition to shoot down your answer. • Don’t get drawn into debating your position. Manipulators will try to make you feel bad for refusing their requests. Simply repeat what you have said and don’t get drawn into defending your positions. Remember Mark Twain’s wise observation: “It is easier to stay out than to get out.” Dr. Bev Smallwood is a psychologist in Hattiesburg. Visit her website, www.DrBevSmallwood.com; or contact Bev at 601.264.0890 or by email, Bev@DrBevSmallwood.com.
March 2011 — Pine Belt — Healthy Cells Magazine — Page 5
If Someone You Love Has a Hearing Problem, Here’s How You Can Help... By Dr. Michael Hunt, Ph.D., A.C.A. AAS
Dr Hunt, HearingSolutions
“I Wear Hearing Aids”
Of course it’s not always easy to convince a loved one to seek help. Here are some of the more common reactions from those reluctant to address their hearing problems: “MY FAMILY DOCTOR WOULD HAVE TOLD ME” • Only about 14% of physicians routinely screen for hearing loss during a physical. Since most people with hearing loss hear just fine in a quiet setting, like a doctor’s office, it can be nearly impossible for their physician to recognize a hearing problem. “I CAN HAVE MINOR SURGERY LIKE MY FRIEND DID.” • Many of us know others whose hearing improved after medical or surgical treatment. Unfortunately with adults, only about 2-5% of hearing loss can be improved with surgery. “A HEARING AID WILL MAKE ME LOOK OLD.” • Some think that wearing a hearing aid is a sign of “weakness,” or that it will make them look old, less competent, or “handicapped.” You should stress that others will be much less aware of the hearing aid than the wearer will. Also, misinterpreting words, responding incorrectly, if at all, and being left out of conversations are much, much more obvious to people than the hearing aid itself. “I DON’T WANT SOME BIG CHUNKY THING IN MY EAR!” • Some fear that a hearing aid will be big, bulky, cumbersome, and make them look unattractive. Actually, most hearing aid models today are quite discreet, colored to match hair and complexion, and are essentially invisible to the average person. It is also very likely that once your loved one gets a hearing aid, their quality of life will be enhanced so that appearance will be of no concern.
eeing a spouse or loved one suffer with hearing loss can be frustrating and heart breaking. And, if it seems to you that they are avoiding the problem, you’re probably correct. About 40 million people in our great country experience hearing loss and nearly 80% (32 million) of them do not seek help. (By comparison, imagine if 80% of those people with poor eyesight did not receive treatment!) Let’s face it; no one looks forward to dealing with hearing loss, much less wearing hearing aids. I certainly didn’t. Detected early enough however; hearing loss can be treated. Since hearing problems only get worse over time, it is crucial the person gets help as quickly as possible. The longer they wait, the more expensive rehabilitation becomes.
Page 6 — Healthy Cells Magazine — Pine Belt — March 2011
“MY FATHER HAD ONE AND IT NEVER WORKED!” • Hearing aid technology has improved immensely in recent years. Most hearing instruments are now digital models which can be programmed to meet one’s specific needs in different hearing environments. Other advances have resulted in greatly reduced background sounds, a sense of clearer, more natural sound, and the virtual elimination of “whistling” and “buzzing” (feedback). Recent research shows that nearly 80% of current hearing aid wearers are either “satisfied” or “very satisfied.” This nearly doubles the results of five years ago.
“Hearing loss can affect a person’s quality of life in many ways, yet without even realizing it, you may be making it easier for someone not to seek help.” Left untreated, hearing loss can affect a person’s quality of life in many ways, yet without even realizing it, you may be making it easier for someone not to seek help. Such well intentioned effort such as repeating yourself or “translating” what others are saying may be preventing your loved ones from realizing how much communication they fail to understand or miss completely. The following are some positive steps you can take in order to help them find the help they need: DON’T RAISE YOUR VOICE. • Shouting will only strain your voice, distort what you’re trying to say and make you even more difficult to understand. Speak in a normal voice, making sure you get your loved one’s attention before you speak. DON’T BE THE MESSENGER FOR EVERYONE ELSE. • As tempting as it is, interpreting for a loved one what others are saying may be enabling them to avoid seeing the magnitude of the problem. This always delays them getting the help they so desperately need. CALL A HEARING PROFESSIONAL FOR AN APPOINTMENT. • You need to call a hearing professional who understands today’s technology to schedule a confidential consultation and complete hearing evaluation. This facility should be clean with state of the art equipment which has been calibrated and serviced on a regularly scheduled basis. The clinician should be licensed, certified, and thoroughly trained. Sound rooms or acoustical chambers must be utilized in the evaluation procedures and they should meet all the ANSI and OSHA requirements. Beware of the “audiometer in a room” approach. Don’t trust your hearing problems to just anyone. The professional will know the right questions to ask and the correct evaluation to perform. If, in fact, your loved one does require hearing rehabilitation, they will be able to discuss the options and the model or models that will provide the best results for their needs. Be sure your hearing professional offers follow-up care and long term warranty protection. GO TO THE HEARING EVALUATION WITH THEM. • It is crucial that you or another family member attend the appointment with them. Hearing loss affects all involved and hearing professionals like to get input from other family members regarding the scope of the problem. In my practice, I insist the patient be accompanied for the evaluation. If a hearing aid is required, it’s equally important that you participate in the fitting in order to understand many procedures involved with wearing a hearing aid. As you are well aware, the person who has the hearing problem is not the only one affected. It takes its toll on you and the entire family so DON’T delay. It’s essential that you assist your loved one in finding the help they need right away. For a personal, confidential consultation to find out more information about hearing loss and rehabilitation, please contact HearingSolutions of the Pine Belt at 601-450-0066.
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 7
National Nutrition Month! By Laurie McCarty, RD, LD
arch is National Nutrition Month! A great time to refocus and reenergize you and the whole family to eat healthy! Everyone knows we should be eating healthy, but with the hustle and bustle of everyday life, sometimes it seems impossible. Healthy eating does not always mean calorie counting and measuring out the perfect portion. Let’s face it, we barely have time to pack a lunch much less calculate how many calories and fat is in each meal. Going on restrictive “diets” usually only leave us feeling deprived resulting in giving up. So let me guide you back to the basics so that you and the family can start and stick to healthy eating without the calculator or drastic changes. It’s the small changes that make a big impact. First things first! Change your thinking and begin thinking of food to NOURISH and FUEL the body, not just satisfying our hunger. We live in a country plagued by obesity and malnutrition at the same time. We take in excess calories void of essential nutrients needed for proper growth, development, and performance. Think of your body as a car. In order to get the best performance out of your car, you must maintain it (checking under the hood), run it regularly, and fill it with the right fuel. Our bodies are the same way… if we don’t maintain our bodies (taking care of our insides), run it regularly (exercise), and feed it the right fuel, we will eventually break down, run slower, and quit running too. Just like each organ has a function in our body, each food has function for our body. Clean out the junk! We must make room for healthy food. This means evaluating the pantry and refrigerator and get the junk out. By junk I mean, high calorie, high fat, and processed food. (Chips, Cookies, Soda, Frozen Pizzas/ Burritos, Hot Dogs, Candy, etc…) Now that we have made room, let’s get started using these simple tips to up the health benefits of your daily diet and make your calories count. Hello Whole Foods! Whole foods are foods that are in their natural state with little or no processing. To make it simple, whole foods are usually found on the perimeter of each grocery store (fruit, vegetable, meat, dairy, eggs). Plan most of your meals and snacks with food found on the outside aisles of the grocery. Eat all five food groups! This sounds simple, but when we stop and think about what we eat each day, many of us fall short in the variety category. Make a conscious effort to eat healthy choices from each food group every day. So let’s review what they are: • Grains (make half of your grains whole) – whole grain bread, whole grain cereal, oatmeal, etc… • Vegetables – broccoli, carrots, spinach, eggplant, bell peppers, squash, etc… • Fruit – Apples, Bananas, Oranges, Kiwi, Pineapple, Blueberries, Strawberries, etc… • Dairy – 1% or Fat Free Milk, Cheese, Yogurt, Pudding, etc… • Protein – Fish, Beans, Eggs, Lean Meat, etc…
Page 8 — Healthy Cells Magazine — Pine Belt — March 2011
Serve It UP! The following lists the recommended servings for each food group. Getting all of these in each day can prove to be challenging if we only eat them at regular meal times. • Grains: 3- 8 ounces per day • Vegetables: 1 – 3 cups per day • Fruit: 1- 2 cups per day • Dairy: 2 -3 cups per day • Protein: 2 – 6 ounces per day Use Snack Time as a way to fill in the gaps and get your daily serving needs of each food group. High fiber and protein foods make great snacks as both of these help maintain a feeling of fullness reducing our chances for overeating. Forego empty calorie snacks like chips, cookies, and candy as these only provide high calories and fat with very little or no nutritional gain. Again, getting back to the basics…USE FOOD TO NOURISH THE BODY. Color it in Color in your plate that is. This year’s theme for National Nutrition Month is “Let Color Be Your Guide to Nutritious Meals and Eat Right with Color.” Use the rainbow as a color guide in CHOOSING your meals and snacks. Using the rainbow to eat healthier also opens the door to discuss the importance of healthy eating with children. “Coloring in your plate” as a guide for eating makes food more attractive, tasty, and filled with essential nutrients our bodies so desperately crave. • Red – may help maintain a healthy heart, vision, immunity, and may reduce cancer risks. • Orange and Deep Yellow - Fruits and Vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers. • Green – produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risk. • Blue and Purple – may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks. Drink Up! Water. Carry a water bottle with you at all times. Water is only second to oxygen in needs for survival. Just eliminating one canned soda per day and replacing it with water can result in a 10 pound weight loss in one year! The benefit of water extends beyond the obvious calorie free choice though. Drinking adequate amount of water ( rule of thumb: 64 ounces per day) also helps to keep us hydrated, suppress appetite, decrease water retention, metabolize stored fat, improve muscle tone, rid body of excess waste, lubricate joints, and keep us focused on work. Eating healthy is not reserved just for those that have medical conditions or want to lose weight. The truth is…everyone needs to eat healthy regardless of weight, age, and health condition. Healthy eating is about fueling our bodies with vitamins and minerals to function properly. Achieving and maintaining a healthy weight and feeling good is just a side effect of good nutrition. So go on, take the challenge to eat healthier this month. I dare you. Laurie McCarty, RD, LD is the Owner / Director of Stretch-n-Grow of Hattiesburg / Laurel. You make contact her at 601-268-9342. www.healthycellspinebelt.com
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 9
What To Wear and Why! By Mostafa Khannouchi
e are past the new year resolutions period and hopefully settled into an exercise program that is well suited for our lifestyle and abilities. Spring is here or at least on it’s way according to Punxsutawney Phil who did not see his shadow. It is a great time to take our workout program outside and shake off the “winter dust.” Hopefully, we have begun a walk/jog//run program and the benefits are already making us anxious for more. One of the things that is very important when starting a walking or other program is to get the green light from your health practioner, especially if you have a specific health concern. The next thing is to have the right gear. Many of us think proper shoes are the only equipment needed for walking/running, but experienced walker/runners will tell you to invest in “technical apparel.” So, your next question probably is “what is technical apparel and is it really necessary?” Technical apparel or “tech gear” may seem like a luxury and not a necessity, but as others have already found, once you go technical, you don’t go back. Technical apparel is made from fabrics that offer performance features and benefits that your old cotton T-shirt doesn’t. Tec gear that’s worn next to your skin—whether it’s a top, sports bra, tights, or underwear—is designed to pull, or wick, moisture (that is, sweat) away from your body. Clothing made of cotton, by contrast, holds sweat, which can actually make you cold and miserable, even on a warm day. Tec gear also dries quickly, a bonus no matter the temperature. For beginners on a run/walk program, gear made of high-tech fabrics can be particularly useful as it moves sweat off you during run portions so that you’re warm during the walk sections. Tec gear is made of lightweight, breathable, stretchy fabrics that are less bulky. On those cold days when you want to pile on layer after layer, you can begin to look like the Michelin Man. With technical clothing a layer or two of thin (but insulating) pieces will keep you comfortable and toasty.
Page 10 — Healthy Cells Magazine — Pine Belt — March 2011
Technical clothing is designed with athletes in mind. There is a “wow” factor people experience the first time they run in a technical top. Often they don’t realize how uncomfortable their other clothes are until they make the switch. Women have found this to be especially true when they try technical sports bras, which are made with flat seams to reduce chafing. Technical gear may seem to be more expensive, but it is generally very well-made, providing you longer wear time, thus getting your money’s worth from them. Also this is a great time of year to buy winter technical apparel on sale, as specialty running retailers are making room for spring and summer clothing. The best way to find the technical clothing that is right for you is to shop at a specialty store that focuses on the equipment, apparel and accessories designed for maximum comfort, endurance and performance. Mostafa Khannouchi is owner/operator of Soccer Locker & City Runners located at 6098 Hwy 98 W (in front of Wal-Mart.) For more information contact Mostafa at 601-268-2635 or visit www.soccerlocker-cityrunners.com.
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 11
Triple Your Pleasure! By Carolyn Jones-Primeaux When you look up the word UBER in the Urban Dictionary you will find this definition: The ultimate, above all, the best, top, something that nothing is better than. This is a perfect description of The Abbey.
he Abbey is located at 22 98 Place Blvd. It is part of a number of businesses, three of which have one common thread. The Abbey Boutique, The Abbey Salon, and The Abbey Spa are all in the business of catering to women and men who want that “uber” experience. Whether it’s the latest apparel and accessories that would make the finickiest Fashionista smile with delight to hair styles, products and techniques that could rival any Red Carpet Affair to skin and body treatments, unique services and exclusive skin products that not only indulge your senses, but nourish your body, mind, and spirit, The Abbey has something for any one who walks through their doors. An interesting and most unique feature of “The Abbey” is the accessibility. You may enter through one door, but inside you have access to all three “Abbeys.” Customers can browse through the shops at their leisure or while waiting for a scheduled appointment. The Abbey Salon is the place for the the latest in high fashion hair styles. Because of the demand for their “hair experts” the salon most recently went through an expansion and have added more booths. Each is decorated with contemporary hi-tech work stations and oversized mirrors providing the client with an almost 360 view of the salon; creating a very chic big-city salon atmosphere. The Abbey Salon has a broad line of hair care products for every hair need. Their goal is to have the latest, most requested and beneficial hair care products available; some which are exclusive to the area including hair extensions and The Keratin Complex Smoothing System. Others favorite and requested products include Redken, Ouidad, Alterna, Morrocan Oil, Sebastian to name just a few. The Abbey is very proud to be the only only salon/spa in the Hattiesburg area to carry the Bare Escentuals cosmetic line in all three of their stores. Additionally they carry Smash Box cosmetics. And for those who want the “sun-kissed” skin look without the harmful effects of the rays, they offer their clients airbrush tanning. Just a few steps away, you enter the The Abbey Boutique. From the elegant chandeliers, rich furniture pieces and customized apparel racks to the oversized fitting rooms it is quite evident there was great attention paid to every detail in furnishing this high-fashion shopping mecca. There’s so many trendy, one of a kind pieces it’s like walking into a small shop in the Soho district of New York. Every where you walk in the boutique your eyes salivate like a child’s mouth in a candy store. Clothing displays with jewelry and accessory pairings offer customer options in creating their own customized hot of the runway look. The Abbey Boutique have “uber” chic clothing lines and accessories including Judith March and Persnickety for children that have been featured in national magazines. The only way to truly appreciate The Abbey Boutique is to go there. Every true fashionforward female owes it to herself to visit and shop The Abbey Boutique. And you may want to tell your friends...or...maybe not! And...not to say we leave the best for last, but... once you’ve satisfied your sense of style from head to toe, venture on through the Abbey to The Abbey Spa where you can indulge your senses in body treatments and products carefully chosen to provide maximum results both on the body and in the mind. The Abbey Spa’s sole mission is “to serve, comfort, and relax our clients to provide an escape from the everyday, in an elegant and comfortable environment.” Page 12 — Healthy Cells Magazine — Pine Belt — March 2011
The “boutique” environment of The Abbey spa provides clients with an intimate experience when indulging in massage, facials, pedicures, manicures, body treatments and so much more. The Abbey Spa staff excel at the art of body rejuvenation and restoration. They are an active part in helping the owners keep in touch with what is happening within the industry and what clients are saying regarding their menu of services. Again what sets this spa apart is their quest in providing unparralled services and breakthrough products to their clients. One such product is Shellac. It is the first hybrid nail color utilizing a patent-pending UV technology that combines the ease of polish with the permanence of gels. It is a true innovation in chip-free, extendedwear nail color. Offering zero dry time, 2-week perfect high-gloss shine, it’s tough, flexible color can take whatever you dish out. The Abbey Spa is very excited with another new product that has been featured in countless magazines including Oprah, People, and In Style Weddings to name a few. FARMHOUSE FRESH products are made in the USA, Texas to be exact, are Paraben and Sulfate FREE and are found in many high-end resorts and retailers. Now their complete line of scrubs, body milks, creams, glazes and more are available exclusively at The Abbey Spa, that is if you get there before they are sold out. With the finest of ingredients, unique packaging and humorous hang tags with explanations of benefits, these products are all designed to reinforce The Abbey Spa’s mission “to serve, comfort, and relax our clients to provide an escape from the everyday, in an elegant and comfortable environment.” Since the groundhog did not see his shadow and spring is supposedly just around the corner, it is a great time for us to shake off Old Man Winter. This includes changing our winter hairstyle to something new
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and punchy. The Abbey Salon has a team of professionals that have your perfect style waiting. Step over to The Abbey Boutique where they are ready to help you shed the winter blahs and say “ahhh” to the light, airy looks of spring. Any lastly, or first or both, stop by The Abbey Spa for a body treatment that will melt the stress and tension of winter and replace it with a renewed mindset and spirit ready for all the summer fun ahead. For more information you can reach The Abbey Salon at 601.450.3723. For The Abbey Boutique or Spa call 601.450.3722.
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 13
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Page 14 — Healthy Cells Magazine — Pine Belt — March 2011
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Eat Right with Color By Dr. Kathy Yadrick, Chair of the Department of Nutrition and Food Systems at The University of Southern Mississippi
arch in South Mississippi brings longer days, trees and shrubs blooming and leafing out – more color returning to the world around us. March is also National Nutrition Month, an annual opportunity sponsored by the American Dietetic Association to focus our attention on healthy eating. Registered dietitians and nutrition researchers at The University of Southern Mississippi promote healthy lifestyles year-round with community research programs like HUB City Steps. During March we join nutrition professionals throughout the nation for a special emphasis on healthy food choices. This year’s theme for National Nutrition Month is “Eat Right with Color.” Some of the healthiest food choices are also the most colorful ones, especially fruits and vegetables. We’re fortunate in South Mississippi to have an abundance of fruits and vegetables available to us, including those that are locally grown in Mississippi. In this article, we’ve incorporated some suggestions from the American Dietetic Association on “eating right with color” with information on Mississippi produce that is fresh, tasty, and healthy! Why choose colorful fruits and vegetables? U.S. Department of Agriculture scientists report that certain plant chemicals, called phytochemicals. These phytochemicals promote health by boosting immune function by fighting free radicals that damage our cells and tissues, by reducing inflammation that can lead to heart and other diseases, and by detoxifying contaminants. Many phytochemicals are also plant pigments, which give fruits and vegetables their varied colors. So let color and seasonality help guide you in choosing high quality produce that tastes good and promotes health. Red fruits and vegetables - may help keep your heart healthy, reduce cancer risk, and maintain good vision and a healthy immune system. Strawberries and beets are in season now. Watch for homewww.healthycellspinebelt.com
grown tomatoes and red peppers during the summer months, and choose these as well as options like red onions, red grapes, and pink grapefruit. Orange and deep yellow produce – contains beta carotene and other phytochemicals that may support immune function, maintain healthy vision, and reduce cancer risk. Sweet potatoes are a great choice available year round in Mississippi. Choose cantaloupe, peaches, and yellow peppers, all fresh and in-season during summer months, as well as carrots, and winter and summer squash. Purple and blue fruits and vegetables have antioxidant properties, protecting against free radicals that may increase risk for cancer, heart disease and stroke. The Mississippi blueberry season starts in late May. Grape juice, purple cabbage and other berries are other options to receive these benefits. Green produce provides similar health benefits as orange and yellow fruits and vegetables. Turnip greens and kale are in season now. Choose other green vegetables like broccoli, green peppers, spinach, and other leafy greens. Fresh locally grown produce can be found at farmers markets in the Pinebelt. We’re fortunate to have several. The Mississippi Department of Agriculture and Commerce provides a list of markets and their locations at www.mdac.ms.us. We have an abundance of variety in fresh fruits and vegetables at our local supermarkets as well. If you are short on time, you can choose frozen or canned fruits (in juice or no sugar added) and vegetables (no salt) as a convenient option. Remember to Eat Right with Color during March – what colors will you add to your plate to bring added health benefits to your life?
March 2011 — Pine Belt — Healthy Cells Magazine — Page 15
“What’s Eating Us!”
A Body, Mind and Spirit Approach! By Carolyn Jones-Primeaux
ach month I wait fairly close to the print date to write the cover story so that I can research to find just the right angle in presenting information that contributes to the mission of the magazine which is “to promote a stronger health-conscious community by means of offering education and support.” As I pulled information together, “the facts” seemed to continue to reinforce the negative information about the state of Mississippi with regards to healthy eating, weight, teen pregnanacy and other not-soflattering statistics. So I decided to take a different approach and discuss some of the “healthier aspects” of Mississippi, and in particular the Pine Belt. Stretching the imagination just a bit, “What’s Eating Us” takes a look at some of the attractions, facts and opportunities that provide nourishment not just for our bodies, but our mind, spirit and soul.
And lastly, no list of anything about Mississippi would be complete without: • The birthplace of Elvis in Tupelo includes: a museum, a chapel, and the two-room house in which Elvis was born.
Here are just a few fun facts about Mississippi to ‘Whet your appetite!’
Churches and Church Goers I recently saw a statistic indicating Mississippians were the most frequent churchgoers in the nation in 2009, as was the case in 2008, with 63% of residents attending weekly or almost every week. Nine of the top 10 states in church attendance are in the South. And as a Northerner who has “chosen” to make Southeast Mississippi her home, this is quite refreshing and offers a sense of spiritual security in the business world I had not known before. On February 11th, I attended the Go Red Luncheon and as part of the event, Mike Neurendorf, CEO of Wesley Medical Center gave the blessing before we ate lunch. This happens to be an every day occurance at luncheons in the South, but not so in the Northern states. This particular practice “nourishes my soul.”
• Mississippi has more tree farms than any other state. • The first football player on a Wheaties box was Walter Payton of Columbia. • The first Parents-Teachers Association was founded in Crystal Springs, MS. • Belzoni is the Catfish Capital of the World. Approximately 70 percent of the nation’s farm-raised catfish comes from Mississippi. • The Mississippi Delta is the birthplace of the Blues, which preceded the birth of Jazz, the only other original American art form. • Mississippi has more churches per capita than any other state.
A Great Place to Retire Selected as one of the 100 Best Retirement Towns in America by Where to Retire magazine, Hattiesburg, Mississippi has become a top retirement destination. This means that Hattiesburg meets a number of criterion, including providing affordable housing, good health care, adequate public transportation and plentiful cultural opportunities. The city has been recognized for its desirability as a place to live by wellrenowned retirement writers and mentioned in national media including NBC Nightly News, NBC’s Today Show, The Wall Street Journal and The New York Times.
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Quality Medical Care Hattiesburg has excellent medical care. The two major medical facilities, Forrest General Hospital and Wesley Medical Center, together provide 800 beds and employ 300 physicians in all specialties. These hospitals offer regional medical service to all 17 counties. Both hospitals have programs that provide seniors with 100% of Medicareapproved hospital costs. They also offer paperwork assistance and health education classes. The Hattiesburg Clinic has another 190 physicians on staff. Of Hattiesburg population, 16% is age 45 to 64, and 11% is age 65 years of age or above. And very soon Forrest General Hospital will be opening a state-ofthe art NIC Unit that will provide Family Centered Care for babies in distress. More on this exciting topic at a later date. Recreation LongLeaf Trace is a rails to trails project which successfully turned an abandoned railroad into a 41 mile multi-purpose linear park. The Longleaf Trace is a paved pedestrian, equestrian, rollerblade, and bicycle trail located between Hattiesburg and Prentiss, Mississippi. The Trace was constructed in 2000. It follows a portion of the abandoned Mississippi Central Railroad line. It has 9 stations along its route (Prentiss, Ed Parkman Road, Carson, Bassfield, Lott Circle, Sumrall, Epley, Clyde Depot, Jackson Road). Higher Education When it comes to our “appetite for learning,” Hattiesburg offers two superior universities both of which excel in their areas. Universtiy of Southern Mississippi Founded in 1910, The University of Southern Mississippi is a comprehensive doctoral and research-driven university with a proud history and an eye on the future. In just 100 years, Southern Miss has grown from a small teachers’ college into a premier research university with a national reputation for excellence in both academics and athletics. A dual campus university, Southern Miss serves students on campuses in Hattiesburg and Long Beach, in addition to six teaching and research sites in Mississippi. Southern Miss offers undergraduate and graduate degree programs in five degree-granting colleges – Arts & Letters, Business, Education & Psychology, Health and Science & Technology. In all, Southern Miss offers more than 180 degree programs for both undergraduates and graduates. Today, Southern Miss has a diverse student body of approximately 17,000 with students from all 50 states and 70 foreign countries. The university celebrates diversity in every sense of the word, using our rich melting pot of cultures and backgrounds to further enhance the educational experience that is Southern Miss. Source: http://www.usm.edu/about/overview-facts
William Carey University William Carey University is located on three campuses in Hattiesburg, Gulfport, and New Orleans. WCU offers baccalaureate degrees in the areas of the Arts and Letters; Education and Natural and Behavioral Sciences; Business; Religion; Music; and Nursing. The M.B.A., M.Ed., M.S. in psychology, M.Ed. in music and M.S. in biomedical science, and M.S.N. degrees and a specialist degree in elementary education are also offered. A Doctor of Osteopathic Medicine has accepted it’s inaugural class of 108 doctor of osteopathy students in the fall of 2010. This doctoral program is only the 26th program of its kind in the United States and the first in Mississippi.
The Starfish- We Can Make a Difference Once again I am reminded of the story of the Starfish (you can google Starfish Story for a number of versions). We can make a difference right where we are and below is news story about a group of teachers, faculty and student who did just that! The Lamar County School District (LCSD) was recognized nationally on December 9, 2011 as having the highest number of schools in the state with Gold Award of Distinction and Gold award-winning schools, as part of the USDA Food & Nutrition Service’s “Healthier U.S. School Challenge” program. To meet the Healthier U.S. School Challenge requirements for Gold Award of Distinction and Gold awards, Child Nutrition had to meet a number of stringent guidelines, including fortifying menus with whole grains and fruits/vegetables selections. Child Nutrition Director Becke Bounds said the School Challenge guidelines did not end at the cafeteria doors. “Along with a lot of hard work by the Nutrition staff at each campus, students were given detailed instruction in the classroom and during P.E. periods, so that the physical and health education could be enhanced at all grade levels,” said Bounds. “This national honor is given to the entire Lamar County School District because all school departments showed a commitment to this effort.” Eleven LCSD schools have been recognized as Gold Award of Distinction and Gold award winners: Gold Award of Distinction Award Winners • Oak Grove Primary School • Purvis Lower Elementary School • Purvis Upper Elementary School • Purvis Middle School • Purvis High School • Baxterville Attendance Center Gold Award Winners • Sumrall Elementary School • Sumrall Middle School • Oak Grove Lower Elementary School • Oak Grove Upper Elementary School • Oak Grove Middle School – Gold The Healthier School Challenge, sponsored by the USDA Foods and Nutrition Service, is a voluntary national certification initiative for schools participating in the National School Lunch Program. It supports First Lady Michelle Obama’s ‘Let’s Move’ campaign by recognizing schools that are creating healthier environments through their promotion of good nutrition and physical activity, and encourages schools to take a leadership role in helping students make healthier eating and physical activity choices which will last a lifetime. Kudos to all participants in this “shining example” of making a differemce where you are. I tip my hat to you!
March 2011 — Pine Belt — Healthy Cells Magazine — Page 17
Fat Free, Calorie Free, Sugar Free By Susan Bowerman, MS, RD, CSSD Submitted by Rita Gardner, Herbalife Independent Distributor
t’s been some time since the fat-free food craze began, but with ongoing reports of the downside of eating too much dietary fat, food manufacturers continue to tempt us with literally thousands of low fat and fat-free foods on supermarket shelves. But buyers should beware - foods designated as light, lowfat or fat-free may not save you calories. Some of the labels on the first fat-modified foods screamed “light” - leading unwary shoppers to conclude that the products could be eaten with abandon. Only on closer inspection of the nutrition facts was it apparent that many “light” products weren’t necessarily lighter in calories, dashing hopes for truly guilt-free snacks and sweets. Labeling laws are pretty clear on this point - foods like “light” mayonnaise or “light” salad dressing are labeled as such because they have one-third the calories of the traditional form of the food, or half the fat. But if not referring to less fat or calories, the term “light” might also refer to a light taste, color, or texture, and it may take a keen eye to catch these references on a label. “Light” olive oil is lighter in taste - but it has just as many calories as the extra virgin. Products with less than a half a gram of fat per serving can be labeled “fat-free” - so unless you eat several times the recommended serving, you can figure that your fat intake from that food will be reasonably low. But compare your fat-free version with the standard food before you decide. With baked goods like cookies or pastries, the fatfree items often have a lot more sugar than the regular version - with no real difference in calories per serving. Sometimes the original food doesn’t have that much fat to begin with, so it may be better to stick with that product since the fat-free versions often cost more, too. The same principles apply when it comes to “sugar-free” foods products with less than a half a gram per serving can be labeled as such. But consume enough of them, and it can still make a contribution to your calorie intake. Some people eat “sugar-free” candy like there’s no tomorrow - and can take in several hundred calories a day if they’re not careful. Due to health concerns, food manufacturers have been scrambling to remove trans fats from many of their products, but in some cases they have replaced trans fats with saturated fats - which can also raise cholesterol levels. And as with sugar, foods with less than a half a gram of trans fat per serving can be labeled “trans fat-free” - so read labels and watch your servings.
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Some foods aren’t “free” of a particular ingredient, but have less of it than the regular product. Reduce a nutrient, such as fat, by 25 percent or more and labels can tout the words ‘”reduced” or “less” or “fewer” as in “reduced calorie mayonnaise” or “60 percent fewer calories than regular mayonnaise”. Food manufacturers have heard consumers loud and clear, and work to meet continued demand for tasty products with less fat, calories or sugar. And while the labeling laws are pretty clear, a little comparison shopping is still in - order. Those fat-free cookies may keep your fat intake down, but boost your sugar intake - you may end up paying more and saving few, if any, calories. Susan Bowerman is a consultant to Herbalife.
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March Tip: The Power of Community! The fitness community you experience and develop will carry you to your finish line. Get to know others who have committed to make this life change. Making friends within your exercise community will make all the difference in your experience. Member Quote from Theresa Erickson: “I joined MM because two friends, who joined MM last year, said they really didn’t like running but they joined the program anyway to help with their exercise program. These two friends not only enjoyed the process, they signed up for the second year! I thought if they were willing to do it twice and now they enjoy walking / running (one friend is even training for a triathlon), then surely it would help me. I’m not a big fan of running, but I like a challenge and I needed more cardio – so why not try to run a marathon! And it sure helps that I am meeting a wonderful group of people every Saturday (accountability helps)! In addition, I especially like the fact that MM gives you an exercise plan to follow that is safe and healthy — they provide lots of training tips on injury prevention, proper gear, proper nutrition, etc. ”
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 19
The Success of Your Spine
Part Two-Posture Submitted by Spiers Chiropractic
he ancient Japanese art form of growing Bonsai trees is fascinating. Bonsai trees are essentially normal shrubs that have been consistently stressed in a particular way for a long time to create a posture which would never be found in nature. Depending on how the tree is stressed while it grows, it may end up looking like a miniature version of a full-sized tree, or it may end up looking like a wild tangle of branches with twists and loops. To most people, “good posture” simply means sitting and standing up straight. Few of us realize the importance of posture to our health and performance. The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word “posture” may conjure up images of book-balancing charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self. Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise. Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too, — from the predictable shoulder and back pain to headaches, short attention span, and depression. Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, “the more mechanPage 20 — Healthy Cells Magazine — Pine Belt — March 2011
ically distorted a person is, the less energy is available for thinking, metabolism, and healing.” The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance. To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles. In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles. Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much “bad” stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack. The second is by applying “good” stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel.
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 21
the healing touch
Massage A Necessity Not a Luxury! By Kelly Nobles
egardless of all the adjectives we assign to the power of bodywork (pampering, rejuvenating, therapeutic), or the reasons we seek it out, (stress, relief, a luxurious treat, pain management). Massage Therapy can be a powerful ally in your health care regimen. There is no denying the power of massage. Experts estimate that upwards of 90% of disease is stress related, and perhaps nothing ages us faster, internally and externally than high stress. While eliminating anxiety and pressure altogether in this fast world may be idealistic, massage can without a doubt help manage stress. This translates into decreased anxiety, enhanced sleep quality, greater energy, improved concentration, increased circulation and reduced fatigue. Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.
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Research shows • Arthritis suffers note fewer aches and less stiffness. • Asthmatic children show better pulmonary function and increased peak air flow. • Burn injury patients report reduced pain, itching, and anxiety. • High blood pressure patients demonstrate lower diastolic blood pressure, anxiety and stress hormones. In the age of technical and at times, impersonal world of medicine massage offers a drug-free, non invasive and humanistic approach based on the bodies natural ability to heal itself. The Associated Bodywork and Massage Professionals note that as a society we are touch deprived and this can lead to disease or emotional dysfunction, From the cradle to the nursing home, a tactile stimulation and the emotional assurance of caring touch causes a sense of well being and security. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember, just because massage feels like a luxury, doesn’t mean it is any less therapeutic. Consider your massage appointment as a necessary piece of your health and wellness plan, and work with your therapist to establish a treatment plan that best meets your needs. When choosing a massage therapist, look for a facility that embraces and demonstrates the body, mind, and spirit connection. Look for a place where you can feel comfortable and serene so you can fully engage and indulge your senses. For more information or to schedule an appointment call The Abbey Spa at 601.450.3722.
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High Fructose Corn Syrup By Jennifer Massey
igh fructose corn syrup (HFCS) has been featured prominently in the media recently. Commercials are encouraging consumers to purchase all natural fruits and juices rather than those sweetened with high fructose corn syrup, while the corn grower’s association, argues that high fructose corn syrup is healthy and all natural. So what is the truth? Fructose is found in fruits in small quantities, and foods in their natural form contain fiber, vitamins, minerals and antioxidants, and most fruits provide a high level of satiety (feeling of fullness) due to the high fiber content. The problem occurs when sugars and HFCS are refined, concentrated and consumed in large amounts. When sugars are removed from the bulk of the original food, they provide little satiety. Without the protection of the nutrients, antioxidants, and fiber, these refined, simple sugars, increase the blood glucose rapidly and stimulate insulin production thereby creating an addictive effect after consumption. The problem is further compounded when fructose is derived from corn. HFCS is a highly purified blend of sugars, typically 55% fructose and 45% glucose. The fructose from corn is part of a manmade sweetener which the body metabolizes quite differently from natural sugars. This fructose is metabolized in the liver in a process similar to that of ethanol. When consumed in large amounts, fructose in its own way is addicting, similar to alcohol. Fructose alters the central nervous system in such a way that it stimulates hunger, which leads to obesity. Research has suggested that fructose causes a decrease in levels of leptin, a hormone that normally suppresses hunger, and activates production of ghrelin, a hormone that stimulates hunger. Furthermore, fructose is believed to stimulate lipogenesis (one’s ability to make fat) and deposit those fat stores mainly around the abdomen. Regular sugars do not cause the same response. So what has contributed to the obesity epidemic? One major factor has been the government’s directive to reduce fat consumption. In order to comply, companies have added more carbohydrates, in the form of sweeteners to flavor foods. Flavor is derived primarily from fats or sugars. When one is restricted, the other must be increased creating an uneven balance. As a result more and more processed foods contain large amounts of sugars. In the past, cane or beet sugar was the sugar of choice. Recently, due to its abundance and low price, HFCS and derivatives have become the sweetener of choice. Prior to 1900, Americans consumed approximately 15 grams of fructose per day, mainly as fruits and vegetables. By WWII this increased to 24 gm/day. In the mid 1970’s, 37 grams of fructose was consumed daily. The current estimates www.healthycellspinebelt.com
indicate that adolescents consume on average more than 70 gm of fructose per day primarily in the form of sodas and juices. Another way of looking at the data is that current sugar consumption by Americans is approximately 113 lbs of sugar per year or 1/3 lb. per day, the majority as HFCS or derivatives. Some researchers believe that this overconsumption of fructose by children may program developing brains with an intense desire for sweets, leading to obesity, diabetes and other health problems. What can you do? Read labels. Learn about the ingredients found in the foods you eat. Avoid foods with added sweeteners- such as HFCS, corn syrup derivatives, fructose, sucrose (sugar) maltose, and glucose. These sweeteners raise blood glucose levels and stimulate your appetite. Choose fresh fruits & vegetable and whole grain breads and cereals without added sweeteners. The added fiber helps control and regulate blood sugars and helps curb your appetite. Last, avoid sodas and fruit juices. Sodas typically sweetened with HFCS contain 12 teaspoons of sugar and 150 calories. Some fruit juices can be even worse. Choose water with a touch of lemon, lime or orange juice and save the empty calories. In summary, be careful when you see the word fructose on a product label. For more information, contact Jennifer Massey, Nutritionist at Radiant Reflections Weight Loss Clinic and Spa. 601-268-7777
March 2011 — Pine Belt — Healthy Cells Magazine — Page 23
Independent and Assisted Living in the Pine Belt By Provision Living at Hattiesburg
here has never been a better time to age with grace, dignity and health in the Pine Belt! There are more housing options than ever before. Independent and Assisted Living Communities play a large part in giving seniors the freedom to enjoy a lifestyle that is rich with friendships and support. These communities offer all the comforts of home without the responsibilities of home, with added services to make daily life fuller and safer. Why do seniors choose this lifestyle? There are countless reasons. Everything from “I don’t want to cook and take care of the house and yard anymore” to “I need help managing my medication” or “I need to know help is available whenever I need it”, or simply “I’m lonely”. Assisted Living communities take care of all the daily tasks so seniors are able to enjoy their independence. No need to cook – three meals every day are lovingly prepared and served restaurant style. No need to clean house – housekeeping services are included. No need to worry about medication errors – trained and caring nurses are available to dispense medication. No need to fear being alone when help Page 24 — Healthy Cells Magazine — Pine Belt — March 2011
is needed — nursing assistants and security staff are on-site 24 hours every day to offer skilled care whenever it is needed. With all this freedom, how are the days filled? Studies have shown that socializing with friends and family can do more tha n make seniors feel better – it can improve mental awareness and help prevent dementia. Independent and Assisted Living communities are designed with this in mind. Friendships blossom as seniors gather around tables in lovely dining rooms to enjoy their meals together. Informal gatherings for a mid-afternoon cup of coffee and a cookie with friends are common sightings. The on-site Hair Salon is a favorite spot to catch up on the latest news. Many residents look forward to spending time with their neighbors on the patio after dinner. For those who choose to participate, there are activities to satisfy just about any taste: Exercise Classes designed to keep bodies and brains healthy, Bible Studies, Book Clubs, Board Games and Bingo, Musical Performances, Movies and Popcorn, Health Lectures, Tours Around Town, Sing- Alongs, Shopping Excursions, www.healthycellspinebelt.com
Sharing a meal with the entire family in the Private Dining Room.…and the list goes on! How do seniors and their families choose an Independent or Assisted Living Community? Take a tour of the community. Visit with other seniors who are residents of the community. Be sure to take time to enjoy a meal in the community. Participate in an activity at the community. Talk with employees of the community. Ask about transportation services. Many communities offer chauffeured transportation in a car and/or bus. Try to get a real sense of what daily life is like, and how the atmosphere of the community and the services it offers could enhance your life. Seniors deserve an opportunity to thrive as they age. Find an Independent or Assisted Living community that will make that their goal! For more information on Independent and Assisted Living in the Pine Belt contact Provision Living at Hattiesburg at 601.329.2030.
March 2011 — Pine Belt — Healthy Cells Magazine — Page 25
Exploring the ‘F’ Words — #2 — Fear Healthy Cells magazine is pleased to present the ninth in a series of feature articles on the subject of Grief Recovery®. The articles are written by Russell P. Friedman, Executive Director, and John W. James, Founder, of The Grief Recovery Institute. Russell and John are co-authors of WHEN CHILDREN GRIEVE - For Adults to Help Children Deal with Death, Divorce, Pet Loss, Moving, and Other Losses - Harper Collins, June, 2001 - & THE GRIEF RECOVERY HANDBOOK - The Action Program For Moving Beyond Death, Divorce, and Other Losses [Harper Perrenial, 1998]. The articles combine educational information with answers to commonly asked questions.
n our last column we explored the impact that lack of forgiveness might have on our hearts, our minds, and our bodies. This month we are going to focus our emotional microscope on the possible consequences of using FEAR to guide our recovery from significant emotional loss. Retained FEAR is cumulative and cumulatively negative. If the griever does not feel safe enough to communicate about their fears, then the fears themselves appear to be real and begin to define and limit the griever. In a play on that old phrase, “you are what you eat,”... “you create what you fear.” Fear is one of the most normal emotional responses to loss. The fear of the unknown, the fear of the unfamiliar, the fear of adapting to a dramatic change in all of our familiar habits, behaviors, and feelings. Fear is one of the most common emotional responses to loss. For example, when a spouse dies: How can I go on without them? Or, after a divorce: Where will I find another mate as wonderful, as beautiful? Those fears are normal and natural responses to the end of longterm relationships. If acknowledged and allowed, those fears and the thoughts and feelings they generate, can be completed and diminish without serious aftermath. As we learn to acknowledge and complete our relationship to our fear, we can then move on to the more important task of grieving and completing the relationship that ended or changed.
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But, if we have been socialized to believe fear is unnatural or bad, then we tend to bury our fears to avoid feeling judged by our fellows who seem to want us to feel better very quickly after a loss. There is also danger in that we have been socialized to express fear indirectly as anger. While there is often some unexpressed anger attached to incomplete relationships, we usually discover that it accounts for a very small percentage of unresolved grief. It is also important not to confuse Elizabeth Kubler-Ross’s stages of dying, which includes anger, with the totally unique responses that follow a loss. An even larger danger looms in the fact that we develop relationships with and loyalties to our fears. We believe them as if they were real. We defend them with our lives, and to some extent, it is, indeed, our lives that we are gambling with. As we develop a fierce relationship with our fears, we lose sight of our original objective, which was to grieve and complete the relationship that has ended or changed. It is as if we have shifted all of our energy to the fear so we do not have to deal with the painful emotions caused by the loss. Reminders of loved ones who have died, or relationships that have ended will often take us on a rocket ride to the PAST, where we are liable to dig up a little regret. After thinking about that regret for a while, we might rocket out to the future, where we will generate some worry or fear. The point is that those fears we generate, while they feel totally real, are often the result of some out-of-the-moment adventures. It may be helpful to remember this little phrase: My feelings are real, but they do not necessarily represent reality. While FEAR is often the emotional response to loss, in our society, ISOLATION is frequently the behavioral reaction to the fear. If isolation is the problem, then participation is a major part of the solution. Fight your way through the fear so that you will not isolate further. Recovery from significant emotional loss is not achieved alone. Next Month: “Exploring The ‘F’ Words” — #3 — Familiarity For information about programs and services, write to The Grief Recovery Institute, P.O. Box 6061-382 Sherman Oaks, CA. 91413. Call  907-9600 or Fax:  907-9329. Please visit our website at: www.grief-recovery.com.
Dietary Guidelines for Adrenal Fatigue Syndrome By Lynda Avery Colbert, MSN, CFNP, Forward Health Solutions
ecently we’ve read several very informative articles about Adrenal Fatigue Syndrome in other editions of this publication. While we realize this is a very real problem for many Americans, we often omit a simple, yet vital, component of care for individuals with this condition…DIET. The guidelines I’m about to discuss apply to those with Fibromyalgia Syndrome and Chronic Fatigue Syndrome also. It is safe to say that I have never treated a patient with either of these conditions that did not have Adrenal Fatigue Syndrome to some degree. The symptoms definitely overlap. Although nutritional supplementation, proper sleep, intravenous nutrition, and neurotransmitter support are key to recovery from these conditions, one cannot expect complete recovery if he or she continues to consume a standard American diet (SAD). The SAD diet (appropriately named) consists of fast foods, fried foods, very limited amounts of vegetables and fruit, overly processed foods, and foods laden with fat and sugar. Have you ever heard the computer term “garbage in=garbage out”? Well, the same applies to us as humans. Your body is a fine piece of machinery and it will only produce fine results if it is properly fueled and maintained. People with Adrenal Fatigue Syndrome very often have hypoglycemia (low blood sugar) and low blood pressure (hypotension). The food pyramid we learned in grade school does not apply to those of us with hypoglycemia and AFS. Following are some guidelines for getting optimal results from your treatment regimen: • Eat organic fruits, vegetables, grains, nuts, meats, seeds when possible. People with adrenal fatigue are more sensitive to chemicals (pesticides & herbicides). • Do not eat fruit or drink fruit juice in the mornings unless you exercise in the mornings. • Preferred fruits: papaya, mango, plums, pears, kiwi, apples, grapes (a few), cherries. • Fruits to avoid: bananas, raisins, dates, figs, oranges, grapefruit. These fruits are high in potassium which makes adrenal fatigue worse. • Make sure all meals and snacks include fats, proteins, and starchy carbohydrates for a steady source of energy. • DO NOT skip meals, especially breakfast. Eat breakfast before 10:00 a.m., an early lunch between 11:00 and 11:30 a.m., a nutritious snack between 2:00 and 3:00 p.m. to avoid the slump between 3:00 and 4:00 p.m., dinner/supper between 5:00 and 6:00 p.m., and a nutritious bedtime snack. • Unless you have high blood pressure (most people with adrenal fatigue have low blood pressure), make sure you have an adequate salt intake. • Include a variety of spices and herbs. Many have medicinal properties that can help with inflammation and pain, such as curry (curcumin is a natural anti-inflammatory) and cinnamon (helps with glucose control). • Vegetables: Eat 6-8 servings of a wide variety of vegetables daily, especially those highly colored (bright green, red, orange, yellow, and purple). Preferred methods of preparation include steaming, sautéing, stir-frying, baking, boiling, grilling, blanching, or eating raw. Eat 3-4 servings at lunch and dinner. www.healthycellspinebelt.com
“Eat as “clean” as possible without a lot of added chemicals, additives, pesticides, MSG, herbicides, and antibiotics.” • Diet for the Adrenal Fatigue Patient should consist of: 30-40% VEGETABLES (Eat a wide variety. About 50% should be eaten raw or lightly cooked.) 30-40% WHOLE GRAINS (brown rice, millet, barley, oats, quinoa, amaranth, buckwheat). 10-15% BEANS, SEEDS, & NUTS, 10-20% ANIMAL FOODS, and 5-10% FRUITS. • Green tea: is a natural anti-inflammatory and anti-oxidant. Drink 2-4 cups freshly brewed green tea daily. It has also been proven to reduce your risk of a stroke or heart attack drastically when consumed daily on a long term basis. Just remember to eat as “clean” as possible without a lot of added chemicals, additives, pesticides, MSG, herbicides, and antibiotics. Fresh or frozen vegetables and meats are preferable to those in cans or boxes. For more information on Adrenal Fatigue Syndrome, Fibromyalgia Syndrome, Chronic Fatigue Syndrome, weight loss, hormonal balance, and anti-aging medicine, contact Dr. Rebecca Boyd or Lynda Colbert, CFNP at Forward Health Solutions, 32 Milbranch Rd. Suite 20, Hattiesburg, MS 39402, ph: 601-450-2077.
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March 2011 — Pine Belt — Healthy Cells Magazine — Page 27
making a difference
Teen Pregnancy Initiative-SeMRHI Submitted by Southeast Mississippi Rural Health Initiative, Inc. What the Statistics Say… Mississippi now has the nation’s highest teen birth rate, displacing Texas and New Mexico for that lamentable title, according to a recently released federal report. Mississippi’s birth rate for 15-19 year olds was more than 83 percent higher than the national rate in 2008 based on data provided by the U.S. Centers for Disease Control and Prevention and the Mississippi Vital Statistics Report for 2008. During that year, Mississippi had 8,528 teen pregnancies and the teen birth rate was 76.1 compared to the national rate of 41.5. Locally, the birth rates for Forrest County and Lamar County were 69.7 and 57.5 respectively. Although both the national and Mississippi state birth rates have dropped slightly from the previous year, the discrepancy between the two rates continues to grow. For the previous reported year of 2008, Mississippi’s birth rate was only 60 percent higher than the national rate. About 435,000 of the nation’s 4.25 million births in 2008 were to mothers ages 15 through 19. In Mississippi, there were about 76 births for every 1,000 women, ages 15 through 19 in 2008. The New Mexico rate was 64 per 1,000; Texas was 63. In comparison, the national birth rate for that age group was about 42 per 1,000. In the most recently reported data from 2005, the pregnancy rate for Mississippi was 85 per 1,000 as compared to 70 per 1,000 nationally according to the 2010 U.S. Teenage Pregnancies, Births and Abortions: National and State Trends and Trends by Race and Ethnicity. Taking Action! Making a Difference! Southeast Mississippi Rural Health Initiative, Inc. is pleased to announce the implementation of a Teen Pregnancy Prevention program in Forrest and Lamar counties. SeMRHI will be using the evidenced-based curriculum “Making a Difference” to provide adolescents ages11-15 with the foundation they need to delay the onset of sexual activity, reduce the risk of STDs and to prevent unintended pregnancy. The “Making a Difference” curriculum addresses the importance of making responsible decisions that not only affect the adolescent but also their family and community. Activities of the curriculum include video clips, games, brainstorming, role-playing, skill-building activities, and small group discussions that build group cohesion and enhance learning. Additionally, a Teen Pregnancy Prevention Coalition is being established to bring together stakeholders and community members in the Pine Page 28 — Healthy Cells Magazine — Pine Belt — March 2011
Belt area in order to expand the resource base and community investment in our children’s future. SeMRHI proposes to serve youth in school districts, faith-based, and community-based organizations. This program will benefit the teens in Forrest and Lamar Counties by providing much needed health education on increasing self esteem and making better choices, and will encourage enhanced wellness for our adolescents that will promote higher education levels and economic standards for our children. Trained instructors will present this program to adolescents aged 11-15 beginning September 2011. For more information or to inquire about a presentation for a school, community or church group, contact Julie Norman, Program Coordinator, at 601-544-4550, or email firstname.lastname@example.org. www.healthycellspinebelt.com
Specializing in Integrative Medicine • Adrenal Fatigue Evaluation and Treatment • Bioidentical Hormone Replacement Therapy • Food Allergy Testing • Gastrointestinal Testing • HCG Weight Loss • Heavy Metal Testing • IV Nutritional Therapy • Neurotransmitter Testing for Depression, Sleep, and Anxiety • Nutritional Consulting and Evaluation
Rebecca Boyd, D.O., MPH Lynda Colbert, CFNP 32 Milbranch Road, Suite 20 Hattiesburg, MS 39402
March 2011 — Pine Belt — Healthy Cells Magazine — Page 29
women’s health care
Bio-Identical Hormone Replacement Therapy By Robert Donnell, RPh
onfused about hormone replacement? You are not alone! this is one of the most debated topics in the field of women’s health care. Should you? Shouldn’t you? How long? How much? the key to answering these and other related questions is working with professionals who specialize in midlife and menopause issues. Ask questions. And know you have options. Choice and knowledge gives us power over our bodies and lives. Understanding Hormone Therapy From the time of puberty until she reaches her late 40’s or 50’s a woman will experience the complex interplay of estrogens, progesterone, DHEA and testosterone. The menopause marks the end of the cycling of these hormones. Even though current medical practice treats this change as a age-related disease, it really is a natural and inevitable transition from one stage of life to another. Changes of Menopause can include: depression, disturbed sleep, poor concentration,memory lapses, heart disease, thinning skin,hot flashes, osteoporosis, vaginal thinning and dryness, painful intercourse, reduced libido (sex drive), migraaine headaches, hair loss and loss of energy.
“Plant extractions perfectly replicate a woman’s own hormones. They provide all the benefits of the synthetic forms and more, while producing little or no side effects, as is often the case with commercial ones.” Potential Risks of Synthetic Hormone Replacement Risk is dependent on a number of factors such as age, family history, lifestyle habits, present health status and exposure to estrogen before menopause. Risks include: Weight gain, bloating, headaches, tender breasts, depression and irritability. With long-term use, there is the potential for some cancers, gallbladder disease, liver disease and stroke. Page 30 — Healthy Cells Magazine — Pine Belt — March 2011
The forms and doses of hormone therapy can have an effect on risk reduction. Today’s women has choices of lower doses and safer forms of hormone therapy which were not previously available. Work with your doctor and compounding pharmacist to get the benefits you want from hormone replacement therapy, with fewer side effects and risks. Bio-Identical Hormone Replacement Therapy Bio-Identical hormone replacement therapy is derived from bioidentical plant products. These plant extractions perfectly replicate a woman’s own hormones. They provide all the benefits of the synthetic forms and more, while producing little or no side effects, as is often the case with commercial ones. The dose of the hormones can be adjusted to meet the needs of the individual, as opposed to the “one size fits all” approach of the synthetic hormones. Bio-Identical hormones include: Estriol, Estone, Estradiol, DHEA, Testosterone, Progesterone. The possible benefits of Bio-Identical Hormone Replacement Therapy include: • Alleviate the symptoms caused by the natural decrease inproductio of hormones by the body. • Give the protection benefits which awere originally provided by naturally occurring hormones. • Reesstablish a hormonal balance. • Fewer side effects versus synthetic derivitives. • Protection against heart disease. • Reduced risk of breast cancer. • Improved cholesterol and lip profile for men and women. Who needs to know about Bio-Identical Hormone Replacement Therapy? • The two-million women coming into menopause every year. • Thee woman on Hormone Replacement Therapy (HRT) experiencing serious side effects. • The woman on HRT for more than 5 years who is concerned about cancer risk. • The one third of American women who have had a hysterectomy and are dependent on hormone replacement. • Women and men who have refused help for their symptoms until now. • Women at high risk for heart disease and osteoporosis. • Those who want to remain sexually active and those who wan to be even more vital. • Medical professionals who want a better way for their patients. For more information please contact Robert Donnell, RPh, Jimmy Rodgers, RPh, Ron Edwards, PharmD or Missy Collum James at Vital Care Compounder-A Specialty Pharmacy located at 115 South 40th Ave., Hattiesburg, MS Ph. 601-261-0503. www.healthycellspinebelt.com
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