Health Life March/April 2019

Fitness Is Therapy for Sexual Assault Victim Advocate JACINTA HOWELL

Aerial Adventures ERIKA BENNETT

Seeing the

Impact

EYE ASSOCIATES of SOUTH GEORGIA

March/April 2019 | FREE1

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We’re diving even deeper into all things health related.

With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

For more information contact our main office at 229-469-7373 or email us at healthlifesga@gmail.com

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Letter From the Editor When was the last time you thought about how your existence impacts others? Being consumed with the day-to-day grind doesn’t typically allow for this type of reflection, I admit. But one of my resolutions for 2019 is to have a more positive presence in the world. With so much negativity already out there, I wouldn’t want to intentionally do anything to contribute to it.

So, I made it my mission to do what I could to make people’s lives brighter. I’m not talking about grand gestures of kindness. I’m talking about smiling at people more, being patient and understanding when someone makes a mistake, praising people when they deserve it, and giving more compliments.

The funny thing is that my resolution to impact others more positively has actually altered my own mentality. I find myself being more upbeat and optimistic in general. I’m more open to new experiences and people. I’m happier.

Take time to consider the role you play in other people’s lives. Make the conscious choice to have a more positive impact on others and on the world.

On our cover is a doctor whose positive impact can literally be seen. Dr. Albert González at Eye Associates of South Georgia is a board certified ophthalmologist who performs a variety of surgeries on the eyes of his patients.

While most doctors have to wait months or years to see the results of their treatments, Dr. González sees his almost immediately.

Erika Bennett, owner of Hangout Yoga, is also impacting the physical health of the South Georgia community. Bennett’s aerial yoga studio opened two years ago and since then has spread like wildfire, with people from Thomasville, Tifton, and even Albany traveling to Valdosta, Georgia, to experience it for themselves.

Before you can help someone else, you must first help yourself. That’s what drives Jacinta Howell’s passion for fitness. Howell works on Moody Air Force Base as an advocate for victims of sexual assault, and she said that CrossFit is her own form of therapy that helps her better serve others.

These stories and more fill the pages of this magazine. We strive to deliver to you content that not only positively impacts you, but that you can share with others. Our goal is always to bring you stories of inspiration and information to help you live a healthier and happier life.

Mar/Apr

Contents

2019

9

Know Thy Injector

10

Fitness Is Therapy for Sexual Assault Victim Advocate

13

Think You Don't Have High Blood Pressure?

Think Again.

Thacker Dermatology

YMCA

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Stembridge Helping Patients Succeed With Bariatric Surgery

18

Functional Fitness

19

Aerial Adventures

24

Seeing the Impact

29

Loving in Someone Else’s Language

31

It Might Be OCD

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Medical Bills Don’t Always Have to Bring More Pain

35

Alcohol Misuse Leads to Dependence

36

Workouts Through History

38

Bake Your Stress Away

41

Smile Bright

42

Personal Trainers Can Give You a Leg Up

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Rotate Your Diet With Carb Cycling

Eye Associates

Contributors Publisher Mark Dykes Editor Anna Limoges Magazine Director Anna Limoges Graphics Mandy Douthit

Feature Writers Anna Limoges Alex Dunn Dominic Ligon Julie Jernigan Kaylee Kopke Mandy Douthit Betsy Perry Backe, MD Feature Photography: Eric Vinson

Copy Editor Anna Limoges Advertising/ Marketing Mark Dykes mark@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 2018 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

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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 finger tips. There is even a spot to submit your ideas to us.

Brain Injury Awareness Month

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Leg Day at the Gym

Squats

Dead lift

3 sets - 15 reps

2 sets - 15 reps

Lunges

1 set - 15 reps

Leg liftS

3 sets - 15 reps

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Flutter Kicks 3 sets - 20 reps

Leg Press

12 sets - 3 reps

Dermatology Care Thacker Dermatology Betsy Perry Backe, MD, FAAD is a board certified dermatologist and Assistant Clinical Professor of Dermatology at Florida State University College of Medicine.

Business Hours: Monday-Thursday 8 a.m. - 5p.m.

Friday 8 a.m. - Noon Address: 4233 Camelot Crossing Valdosta GA 31602 Phone: (229)469-4383 Fax: (229)469-4584 Email: thackerderm@gmail.com Facebook: facebook.com/thackerderm Instagram: thackerderm

Know Thy Injector Written by: Betsy Perry Backe, MD, FAAD

Anyone who knows me knows that I love a deal. I mean, who doesn’t dive through those BOGO bins at the grocery store or end-of-season sale racks at your favorite local boutique? Laser surgery or injections of long-lasting products in my face or body… not so much. Not only are you paying for the cost of the device and materials, more importantly you are paying for the expertise and skill of the operator or injector and for your safety.

All medical procedures carry risks, but study after study shows that those risks are minimized when they are performed by experienced, board-certified physicians who specialize in “core aesthetic” specialties such as dermatology, plastic surgery, ophthalmology, or otolaryngology. These physicians have extensive training in relevant anatomy and how to manage complications if they arise.

Dermatologists and plastic surgeons are also experts in laser-tissue interactions and can help you select the most effective and appropriate laser for your particular skin concerns and type.

A serious commitment to ongoing medical and aesthetic education has led to my intensive and often hands-on study with some of the world’s best injectors: Drs. Doris Day, Arthur Swift, Kent Remington, Susan Weinkle, Jean and Alister Carruthers, Teresa Jarmuz, Steven Weiner, the late Frederick Brandt, and countless others. I now feel fortunate to travel the country training other physicians to safely and effectively inject Dysport® and the entire Restylane® family of products as a GAIN Trainer. I especially love training others to use cannulas,

which are thin, blunt-tipped devices that minimize the risk of bruising or injury to delicate facial structures.

As much as I love a deal, it’s not a good deal to skimp on safety or results. I wouldn’t trust my hair to just any salon hawking half-priced color or cuts; why would you trust your face or body to anyone but the most qualified physician for your aesthetic procedures?

We’ve all seen people who look “done,” and it’s not attractive. My work should make you look fresher or like the best version of yourself, not like someone else. Schedule a consultation to discuss your goals and budget, and together we can customize a plan that is right for you. We also now offer our True Blue Membership, which saves you an additional 10 percent on the entire range of our products, aesthetic services, and injectables.

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Fitness Is Therapy for Sexual Assault Victim Advocate Written by: Alex Dunn | Photography by: Eric Vinson

F

aith, family, and fitness are the priorities that Jacinta Howell, 34, lives by. With being a CrossFit enthusiast, full-time mother and wife, and a sexual assault victim advocate at Moody Air Force Base, those priorities help her cope with the daily responsibilities of a full schedule.

Howell has lived in Valdosta, Georgia, for the last 25 years. She has been married to her husband, Kenneth, 35, for 7 ½ years and has three children: Kenneth, 6; Kannon, 4; and Kourson, 2.

Howell, who has had a license in professional counseling for 10 years, was actively counseling individuals when she noticed that one of the common themes 10

FAITH FAMILY FITNESS

that would come up in therapy was trauma from a sexual assault.

“I noticed that when the trauma went unaddressed, it had a way of manifesting itself in a variety of maladaptive ways across multiple areas of their life,” she said. “When the position for a full-time victim advocate became open at Moody AFB, I was already working in my third year of employment at another office on the installation. I knew the position of a victim advocate would provide me the opportunity to assist people who have unfortunately experienced this type of trauma, which was a desire of mine, so I applied for the position.”

Howell admitted that this line of work does have a significant emotional impact on her.

“It makes me more empathetic towards people in general, realizing everyone has a story,” she said. “I feel extremely privileged and honored to be in a position where individuals willingly come to me for help regarding very sensitive matters.”

Between church activities, advocacy work, making time for family, and fitness, Howell definitely has a lot on her plate, but she finds that all these responsibilities offer a good challenge to stay on task and active.

Howell, who usually tries to go to the gym five to six days a week, likes to joke that it is her therapy. It may only be partially true, but she firmly believes that she cannot be expected to care for others through her advocacy work if she does not do the same for herself.

As far as Howell’s fitness regimen goes, she nearly does it all with running, weight lifting, CrossFit, circuit training, and yoga. After three children, she said it significantly helped with her pregnancy weight too.

“Following the birth of our third child, I was over 200 pounds, which is the heaviest I had ever been,” she said. “In addition to that, I had a high blood pressure scare, which was never an issue for me before. There I was, in my early 30s on high blood pressure medication. I knew I had to

"I knew I had to do something for my health and to be able to be around a long time for my family."

— Jacinta Howell

Howell went on to explain what exactly a victim advocate does. She said that the recovery time can be a long process.

“As an advocate, it’s my job to provide victims with on-going support and connect them with agencies or individuals that can assist in facilitating their recovery,” Howell said. “The goal for any victim is recovery, and I truly believe that is possible.

One of the things I remind victims of is that though their life will never be exactly the same, it doesn’t mean their life can’t be just as good or better, but it will take time and it will take effort to get there.”

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do something for my health and to be able to be around a long time for my family. Almost three years later, I’m down 60 pounds and reduced my BMI to a healthy range.”

Howell’s husband shares the same passion for fitness. Although their routine is different because of their different body types, they still find time to spend together.

“We recently participated in the Run 4 Missions 4-miler sponsored by the Baptist Collegiate Ministry at VSU and both won in our age groups," she said. "I think with any fitness journey you undertake, family and friend support is vital.

“From a therapist perspective, exercise is beneficial for releasing those ‘feel good’ endorphins in your brain,” she said. “From a Biblical perspective, we’re instructed to care for the bodily temple God has given us. As a mom, a healthy lifestyle allows me to keep up with three little ones that are full of energy almost all the time.

And as an advocate, it allows me to be at my best in order to give my best.”

How to Help Sexual Assault Victims 1. Listen. The best thing to do is to communicate without offering any judgement.

2. Have their back. If the survivor wants to seek medical attention or wants to report, offer to be by their side through the process.

3. Offer support. While understanding that in the end it

is their decision, encourage them to seek support. Share resources that can offer help.

4. Be patient. Avoid pressuring them to do any activities they may not feel ready for. There is no exact timing for recovery.

"I think with any fitness journey you undertake, family and friend support is vital.”

— Jacinta Howell

5. Encourage self care. This is important after a trauma.

How to Navigate the Media as a Sexual Assault Survivor Movies and TV Shows: 1.Remember that you are in control. If you are watching

something that has a scene you find uncomfortable, it’s okay to leave the room or turn it off.

2. Pay attention to the warnings. Before a show or movie

starts, look at the warnings before it starts. They often tell you if a theme of sexual violence is in it.

3. It’s not the entire story. The healing process doesn’t always make for entertaining content. Movies and TV shows will often leave that part out of the story.

News Media: 1. Again, you are in control. You do not have to read anything

you don’t want to. You don’t owe anything to others who are familiar with the stories either.

2. Watch out for fake news. Often the news outlets have to

find something to grab the reader's attention, so scenarios could be dramatized.

3. People will react. It can be painful to read what others think

about a sexual assault case. The best thing to do is to talk about it with someone you trust.

Social Media: 1. You decide who you follow. If you come across an account

that makes you uncomfortable, then unfollow them.

2. Share with care. Often survivors will share their stories on social media. It gives them a voice to help move forward.

However, it can bring up unexpected feelings. You are not obligated to share anything you don’t wish to share.

3. Not everyone uses social media for good. There are people out there who use technology as a weapon against others, whether it's by bullying or sharing information about you that you did not wish to make public.

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Courtesy of rain.org

Think You Don’t Have High Blood Pressure? Think Again.

As a leading community-based organization committed to improving the nation’s health, the Valdosta YMCA urges everyone in Valdosta to get a blood pressure screening. Revised blood pressure guidelines from the American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. High blood pressure is often referred to as “the Silent Killer” because there are typically no warning signs or symptoms.

To address the prevalence of heart disease, the Y has made a national commitment to the Million Hearts campaign, an initiative spearheaded by the U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, and Centers for Medicare and Medicaid Services that aims to prevent one million heart attacks and strokes.

While high blood pressure and heart disease are serious conditions, the good news is that a healthy heart is an achievable goal through lifestyle changes such as lowering sodium intake, eating healthier, and getting more physical activity. Getting help can be as easy as going to your local Y and taking part in the Blood Pressure Self-Monitoring Program.

The Valdosta YMCA encourages heart health through the YMCA’s Blood Pressure Self-Monitoring Program that helps adults with hypertension lower and better manage their blood pressure. The program focuses on regular monitoring of one’s blood pressure at home using proper measuring techniques, individualized support, and nutrition education to potentially reduce blood pressure and improve their quality of life.

Research shows that the simple process of checking and recording your blood pressure at least twice a month over a four-month period, along with regular physical activity, proper nutrition, and reducing sodium intake, may lower blood pressure in people with high blood pressure.

Reducing sodium intake is a great way to keep your heart healthy. Per the AHA, too much sodium in your system puts an extra burden on your heart and blood vessels.

In some people, this may lead to or raise high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Having less sodium in your diet may help you lower or avoid high blood pressure.

“Whether you have high blood pressure, are at risk for heart disease, or want to keep your heart healthy, the Y has resources that can help achieve better health,” said Larry Tobey, President/CEO of the Valdosta YMCA.

In addition to programs and services offered in Valdosta, the Y offers the following tips from the United States Department of Agriculture to help reduce sodium in your diet.

1. Think fresh: Most of the sodium Americans eat is

found in processed foods. Eat highly processed foods less often and in smaller portions — especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli meats; and ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.

2. Enjoy home-prepared foods: Cook more often at home, where you are in control of what’s in your food.

Preparing your own foods allows you to limit the amount of salt in them.

3. Fill up on veggies and fruits. Eat plenty of vegetables and fruits — fresh or frozen. They are naturally low in sodium. Aim to eat a vegetable or fruit at every meal.

4. Adjust your taste buds: Cut back on salt little by little and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time. Additionally, keep salt off the kitchen counter and the dinner table and substitute spices, herbs, garlic, vinegar, and lemon juice to season foods.

5. Boost your potassium intake: Choose foods with potassium, which may help to lower your blood pressure.

Potassium is found in vegetables and fruits such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice, and milk.

The Valdosta YMCA offers a community of diverse individuals who can support all people in meeting their health and well-being goals. Learn more by visiting valdostaymca.org or stopping by your local Y.

Regular Blood pressure numbers (120/80 to 140/90) What are your numbers?

Bring this article in to the Valdosta YMCA for a FREE analysis today!

Valdosta-Lowndes County Family YMCA 2424 Gornto Rd. Valdosta, GA 229.244.4646 • valdostaymca.org

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Stembridge Helping Patients Succeed With Bariatric Surgery Written by: Alex Dunn

Dr. William D. Stembridge, 33, of Moultrie, Georgia, who has been on the Sterling Center Bariatrics team for only a few months, has become a general and bariatric surgeon in a community he already knows well.

After researching with the Centers for Disease Control and Prevention in Atlanta after college, he chose to go to medical school to further his interest in and appreciation for public health.

Stembridge did not have the easiest time choosing a specialty, but in the end, he found the one that appealed to him the most.

“I realized that the general surgeons training me had the most capacity to help a broad spectrum of patients in a hands-on manner – from young to old, healthy to extremely sick,” he said.

After his residency, fellowship, and training were complete, it became time for him and his wife, Pallavi, who is a cardiologist at Sterling Group Cardiology, to look for jobs.

“I have family from Moultrie,” he said. “My dad grew up here, and

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we learned about the hospital's interest in us via a series of word-ofmouth conversations between dad and friends.”

Stembridge recently received his certification from the American Society for Metabolic and Bariatric Surgery. He explained some of his work and certain procedures he performs.

“Roux-en-Y gastric bypass has existed for decades and is technically the gold standard operation in weight loss surgery,” he said. “Sleeve gastrectomy has gained a lot of popularity lately as another excellent weight loss operation with similar results but a quicker operation.”

Certain indications determine if a patient needs a traditional gastric bypass for their initial or revisional surgery.

Sleeve gastrectomies average about 45 minutes of surgery. Gastric bypass is 2.5-3 hours of surgery, according to Stembridge.

“The surgery is more technically and anatomically complex than sleeve gastrectomy and involves both restriction – patients can eat less food – and malabsorption – patients digest food less effectively – that combine to

create excellent weight loss and more profound metabolic effects that can resolve diabetes and hypertension,” he said.

While Stembridge enjoys hobbies outside of work like biking, fishing, and hunting, he is also a commissioned officer in the U.S. Army and Georgia Army National Guard and spends a weekend each month drilling with his unit. But even so, he has also participated in at least 750 or more bariatric surgeries during his training. He gave a run-down of the gastric bypass procedure and its requirements.

“The gastric bypass involves reducing the size of the stomach and then forming a bypassed portion of the intestines such that ingested food and digestive enzymes don't meet until much further along in the intestinal tract than in normal anatomy,” Stembridge said. “For any weight loss surgery, we typically ask patients to invest in a conventional weight loss program as guided by our surgeons, dietitians, and weight loss coaches leading up to the surgery and thereafter. Our program is not limited to

“Seeing a patient certain operations; it is a lifelong program that come to me out of his primes the patents for or her own will with best weight loss and res- a resolution to work olution of their comor- on his or her obesity bid medical conditions. and the many medical This means education, problems it facilitates teaching, dieting, and exercise training such and then watching that they are set up for that patient realize success. The operation that goal is amazing,” is only a single piece of he said. “Our patients the program, but a very get to learn a plethora of powerful one that makes knowledge about obesia huge difference. We ty; how, when, where, and perform all operations what to eat; appropriate via minimally invasive exercise; healthy living; and recovsurgery. ery from “I see them all There is a surgery.

I prescribed throughout the diet pro- process, both before see them all throughout gression and after surgery, p o s t o p e r - and love to meet with the process, both before atively that them six months and after accounts post-op to talk to surgery, for healthem about their and love ing of the massive weight to meet surgical c h a n g e s , losses, how they have with them hydration, drastically cut down six months post-op weight loss their medications and calorie needed, and how well to talk to them about restriction, they feel. It's very their masand protein inspiring.” sive weight and vitamin repletion.”

— Dr. William D. losses, how StemStembridge they have drastically bridge gets cut down to do all this and more at Sterling Cen- their medications needter Bariatrics. He enjoys ed, and how well they helping his patients take feel. It's very inspiring.” control of their health and be successful.

Functional Fitness Written by: Dominic Ligon

Movements such as standing up, picking up low objects, and opening doors seem to be simple and a part of our everyday activities. It is easy to take for granted these basic but essential motions that allow us to live a productive life. When we recognize how important it is to maintain healthy and fluid mobility, we can start appreciating the exercises used to strengthen our joints and muscles.

Functional fitness is a perfect method of exercise that trains our muscles to help us accomplish everyday activities safely and efficiently.

By incorporating common movements that you might do on a regular basis, functional fitness trains your joints, tendons, and muscles. It concentrates on core stability by simultaneously using muscles in the upper and lower body.

For example, a lunge is a functional exercise because it works the muscles used when you sit down and stand up. By specifically building muscle memory in ways that reflect our everyday motions, we prepare our bodies for daily tasks. Another great functional exercise is a squat. It’s a great way to add another basic movement into your arsenal.

Ordinary routines such as yardwork, sports, and vacuuming will benefit from this tremendously. Older adults normally practice functional fitness more frequently than others, but it is a great method for anyone looking for a simple but effective workout.

Functional fitness is convenient because it can be practiced at the gym or in the comfort of your home. It is great with or without weights for resistance and is beneficial toward building flexibility. If you have any health problems or haven’t worked out in a while, it is important to ask your doctor before starting, but if you’re ever looking for a quick and practical workout, functional fitness may be for you!

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Yoga Squat The most important rule for yoga squats is to focus on your breathing.

Deep and slow inhales will not only serve as key points of when to move within the exercise but will also improve mental relaxation by providing oxygen to the brain. The squatting motions are great for building stamina, lower body strength, and overall mobility. This functional training exercise is broken down into four different parts: 1. With your hands elevated or extended for balance, squat down into a parallel squat; breathe out while doing so. Try to prevent bending your back as much as possible.

2. Return to an elevated stance while lowering your arms and breathing in.

3. Squat down again while raising your arms and breathing out.

4. Return to a standing posture while lowering your arms and breathing in.

Repeat this cycle for as many reps as possible. Remember that it is important to know your limits. Pace yourself.

STAY IN THE Introducing

Celestine Nnaeto, MD, FACP, CAQSM

Board-certified in Primary Care Sports Medicine and Internal Medicine Medical School and Residency Training: Rutgers New Jersey Medical School

Sports Medicine Fellowship: St. Luke’s University Health Network (Former Faculty and Associate Program Director)

If there is one thing that sports and medicine share, it’s the desire to maximize performance. Whether you are starting out as an athlete, competing at a high level, or just trying to stay active, Dr. Nnaeto is available to help you reach your goals.

• Sports physicals • Non-surgical orthopedic and spine interventions • Sports related concussion management

• Sports rehabilitation • Injury prevention

2227 Highway 41 North, Tifton | Next to Affinity Clinic | 229-386-5222 | tiftregional.com/GSM

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One Steep at a Time Written by: Mandy Douthit

For thousands of years, tea has been a major part of Asian culture due to its soothing, restorative, and refreshing nature. However, there are many reasons tea should be a part of your everyday diet. At the very least, it’s a flavorful way of getting enough fluid into your body each day. On top of that, studies have shown teas can help protect your teeth, are good for your heart, help with diabetes, encourage weight loss, lower cholesterol, and bring about mental alertness.

Which type of tea you drink can make a difference.

All non-herbal teas are made from the leaves of the camellia sinensis plant. However, herbal teas are on the rise because they have many of the same benefits as non-herbal tea without containing caffeine. All herbs have their own properties and health benefits.

How to brew your own herbal tea: Growing Herbs: Most herbs can be grown in full or part sun and will need moderately moist soil. The more direct sun they receive, the higher yield of foliage they produce. Herbs can be planted together with the exception of mint, which will take over a container and should be planted alone.

Drying Herbs: Herbs can be used fresh or dried to make tea. Fresh herbs generally have a stronger scent, but the taste is not as potent as dried.

Herbs with thicker, waxier leaves can be dried using simple air-drying method of hanging upside down in a cool, dry room. This usually takes anywhere from one to three weeks.

Herbs with valuable seeds (fennel, coriander, etc.) can be placed in a brown paper bag. As they dry, the seeds fall and collect at the bottom of the bag.

Larger but softer-leafed varieties — like parsley, basil, and mint — need to be dried quickly to prevent mold from forming on the leaves. To perform a quick-dry, choose a warm, dry room and place the herbs on a towel on top of a drying rack. Place them in bright light, but avoid direct sun as this will bleach the herbs and cause them to lose flavor. When the herbs are completely dry and crispy, they are ready to use.

Alternatively, herbs can be dried quickly in the oven. Set the oven to the lowest temperature and leave the door open. Place the herbs on a baking sheet and turn them frequently. When the herbs start to turn crispy, remove them from the oven.

Steeping: Steeping herbs in boiling water (also known as infusing) will produce the strongest tea. Herbs should be steeped for at least 15 minutes and then strained out. The tea can be refrigerated for up to two days without losing its medicinal properties. Fresh herbs require more quantity to bring out the flavor. In general, making tea with fresh herbs requires three times as much as with dried herbs. Most teas are made using 1 teaspoon dried primary herb and ½ teaspoon dried secondary herb per cup.

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Peppermint Herbal Tea Herbs:

Peppermint Fennel Coriander

Steeping Instructions:

For dried herbs, use 1 teaspoon peppermint, ½ teaspoon fennel seeds, and ½ teaspoon coriander seeds per cup of tea. If using fresh herbs, triple the quantities. Steep for 15 minutes. Strain as needed.

Health Benefits:

A perfect blend to sip on after meals, this healthy digestion tea can help soothe your stomach and may reduce irritable bowel syndrome symptoms. Peppermint tea can also help boost your memory.

Lavender-Chamomile Herbal Tea Herbs:

Chamomile Lavender Mint

Steeping Instructions:

For dried herbs, use 1 teaspoon chamomile, ½ teaspoon lavender, and ½ teaspoon mint per cup of tea.

If using fresh herbs, triple the quantities. Steep for 15 minutes. Strain as needed.

Health Benefits:

Sip this soothing tea before bed. The lavender scent alone may lower stress levels and aid in relaxation. Mint is a wonderful stomach soother that can help digestion. Chamomile is good for soothing your stomach, reducing anxiety, and improving your sleep.

Information courtesy of eatingwell.com

Erika Bennett has never been one to back down from new and at times challenging experiences.

So, when she made a trip down to Tampa, Florida, to visit her family, one of her family members invited her to try aerial yoga for the first time. Though she did not have previous experience with any kind of yoga, Bennett figured that it would still be a fun experience. “I tried it and instantly fell in love with it," she said. "I knew that the minute I got home, I had to find a studio to continue practicing aerial yoga.�

Written by: Kaylee Kopke | Photography by: Eric Vinson

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But, when Bennett came back from her vacation and started to research aerial studios near her, the search came up empty. That is when Bennett got the inspiration to start up her own studio.

“When I didn’t see any studios near the South Georgia area, I decided to take a leap of faith and start looking at the possibility to start up my own studio,” she said. “I knew that it would be a challenge to start something from scratch, but I wanted to bring this practice to the people of Valdosta and surrounding counties. I wanted others to be able to experience what I did when I first tried aerial yoga.”

Starting up Hangout Yoga was one of the most eye-opening experiences of her life so far. With a full-time job at South Georgia Medical Center, Bennett had her hands quite full with this new business endeavor, but new challenges have never stopped 20

“I knew that it would be a challenge to start something from scratch, but I wanted to bring this practice to the people of Valdosta and surrounding counties.

I wanted others to be able to experience what I did when I first tried aerial yoga.”

— Erika Bennett

her before. Little did she know that Hangout Yoga would turn out to be such a success in the short two years that it has been open.

“At first, learning the ins and outs of running a business was hard,” she said. “Luckily, I had a good skill set coming into it from my experience while in the workforce. But, being in the role of the business owner and all the responsibilities that comes with that title put some pressure on me at first. Through those obstacles, I have learned and grown through this experience, and it has been so rewarding.”

Now two years in, Hangout Yoga has grown far beyond one class that consisted of a small group of Bennett’s friends. Since that day, Hangout Yoga spread like wildfire throughout South Georgia. By word of mouth and through social media, people from areas like Thomasville, Albany, and Tifton all traveled to

“Not only is aerial yoga a good workout, but it gives the clients a sense of empowerment and inner peace because throughout the class they are able to shut off their worries and focus on themselves.”

— Erika Bennett Hangout Yoga to give it a try. All who have come to try it have fallen in love with aerial yoga.

“Not only is aerial yoga a good workout, but it gives the clients a sense of empowerment and inner peace because throughout the class they are able to shut off their worries and focus on themselves,” Bennett said.

Through this business, Bennett has been able to grow relationships not only with her employees, but also with her clients. She has been able to see her clients

grow and evolve. One of her favorite things about Hangout Yoga is that she is able to help her clients conquer their fears and learn something or do something new.

“Sometimes they are a little bit skeptical to try a new move, especially the inversion ones, but once they get past their mind barrier, they are able to accomplish things that they never thought that they would be able to do,” she said. “That is what it’s all about for me: to be able to give people the same feeling that

I felt when I first got into aerial yoga.”

Considering the growth that Hangout Yoga has experienced thus far, there is a bright future for aerial yoga in the South Georgia area. Bennett has seen the impact it has had on the people of Valdosta, and she loves that she is able to bring people this form of fitness. She hopes one day in the future there will be more Hangout Yoga studios in neighboring cities.

Basic Hanging Yoga Poses Layback in the Cross

Shoulder Stretch in Wrist Wrap

Low Lunge in Wrist Wrap

Chair in the Cross

Plank With Feet in Hammock

Pike and Pull With Foot in Hammock

It’s not an emergency, but it’s a minor medical issue that can’t wait.

Sprain, strain or sore throat? Convenient Care at Cook Family Wellness Center offers adults and children treatment for minor injuries and illnesses such as: Cold Flu Sinus infections Sprains Strains

Ear Infections Sore Throat Urinary Tract Infections Bronchitis Other Minor Health Problems

The clinic also offers a 24-hour nurse line--just call 229-896-3424, even after the clinic is closed.

Convenient Care Hours

Monday through Friday: 8:30 am - 10:00 pm

Saturday and Sunday: 10:00 am - 10:00 pm

Convenient Care at

Cook Family Wellness Center

103 James Street, Adel (across the street from the hospital)

22

Call 229-896-3424 or visit cookmedicalcenter.com for more information

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Seeing the (Cover) Eye Associates (800-1000 words) Anna / Eric

Impact Written by: Anna Limoges Photography by: Eric Vinson

24

W

hether it concerns the application of the latest medical therapies or anticipating the outcome of surgical procedures, many physicians have to wait weeks or even months to see the results of their treatment plans.

Dr. Albert González at Eye Associates of South Georgia gets to see the impact of his work almost immediately, and it’s his favorite part of the job.

“I love eye surgery and the morning after follow-ups when my patients are so dramatically improved and often elated,” Dr. González said. “It is humbling.”

Dr. González is a board certified ophthalmologist, a medical doctor who specializes in diagnosing, managing, and operating on disorders and diseases of the eyes. He provides comprehensive eye care for both children and adults in addition to performing a wide variety of surgical procedures, the most common of which are cataract surgeries, laser vision correction, and corneal transplants.

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Dr. González is from Havana, Cuba, and was raised in Columbia, South Carolina. He was recruited by Dr. Ben Moye to take over the practice in Valdosta.

“Eye Associates has an optical shop, an ASC (ambulatory surgery center), and a LASIK presence,” Dr. González said. “Eye Associates checked off a lot of boxes for me.”

Dr. González’s love of science began when his father, a psychiatrist, bought him a microscope when he was 8 years old.

“I grew up in a medical family,” Dr. González said.

“My dad was a psychiatrist.

My mother was a nurse. My parents’ friends were doctors. I grew up in the medical culture. As a teenager I sometimes accompanied my dad to work while he went on rounds and would interact with his patients.”

Dr. González earned his premed and medical degrees at the University of South Carolina via a scholarship from the U.S. Navy. He completed his residency at the National Naval Medical Center in Maryland and his fellowship in corneal diseases at the University of Missouri. He said his decision to specialize in ophthalmology came during his third year of medical school when he spent a month at Portsmouth Naval Hospital.

“I realized that I was having fun and patients quickly improved,” he said. “Ophthalmology is impactful in patients’ lives.”

Dr. González got to experience that impact firsthand when he operated on a man with a mental disability who had advanced cataracts.

“He was also deaf and nonverbal,” Dr. González said. “As soon as I walked in the following morning (after surgery), he leapt out of his chair smiling from ear to ear, making eye contact, 26

and nonverbally letting me know that he could see me. I had goose bumps.

This man came alive.”

For doctors, interacting with patients is a crucial aspect of the healing process. When doctors get to know a patient, they are better able to prevent and treat that patient’s illness, disease, or injury. When patients feel comfortable with their doctors, they feel more comfortable talking about their ailments and are more likely to follow their doctors’ advice. Dr. González’s personal medical philosophy revolves around those important interactions.

“I try to treat my patients like I would like for a member of my family to be treated – with kindness and compassion,” he said.

The ambulatory surgery center at Eye Associates was the first of its kind in Valdosta. It’s a cost effective alternative to a hospital and is dedicated exclusively to eye surgery.

“I can provide the highest level of care in a timely manner,” Dr. González said of the benefits of the ASC. “I control the schedule, the staffing, the flow. I don’t have an administrator or bureaucrat dictating how I treat my patients and what supplies I use.”

The ambulatory surgery center at Eye Associates is Medicare approved, accredited by the Association for Ambulatory Health Care, and licensed by the state of Georgia.

Eye Associates of South Georgia Address:

Phone:

Business Hours:

Website:

3024 N. Patterson St. Valdosta, GA 31602

Monday 9 a.m.-5 p.m.

Tuesday 7:45 a.m.-5 p.m.

Wednesday 7:45 a.m.-5 p.m.

Thursday 7:30 a.m.-5 p.m.

Friday 7:30 a.m.-1 p.m.

229-247-4114

www.completeicare.com

27

April is

AUTISM awareness month

Loving in Someone Else’s Language Written by: Mandy Douthit

How do you want to be loved? Maybe you’ve never thought about how to love someone or how you want love to be shown toward you. It is helpful to be aware of your love language when in a relationship, but it's also important to know your partner's. Every person understands and receives love in a specific language, one of five to be precise. You may focus on your primary langauge, but the other four are just as important and offer other ways to express love to each other.

These love languages are not exclusive to those in a romantic relationship and can be applied to all relationships. Once you know someone else’s love language, you can start to express your love for them in a way that they will understand and accept.

Words of Affirmation

Acts of Service

Receiving Gifts

Quality Time

Physical Touch

Words of affirmation are typically words of appreciation or praise. It could be thanking someone for the different ways that they show love (whether that be doing the dishes, giving a gift, spending an afternoon together, giving a massage) or praising someone for who they are, what they do, and what you appreciate about them. Even better is including the reasons behind the love through leaving them a voice message or a written note or talking to them directly with sincere words of kindness and affirmation.

Acts of service are simple acts that help to make the other person’s life easier or make things run smoother like offering to do the dishes or to do errands.

They require thought, planning, time, effort, and energy. If done with a positive spirit, they are indeed expressions of love. It is okay to ask your partner to give you ideas for things they’d like you to do that would make their life easier. You could even make a schedule for yourself to make sure you get them done.

Receiving gifts is almost always perceived as an act of love, but for some people receiving gifts is the primary way through which they feel loved. Depending on the person’s specific preferences, gifts don’t necessarily have to be bought. They could be sentimental like a hand-picked bouquet, a handwritten letter, or a ticket saved from your first date. The person who loves this language thrives on the love, thoughtfulness, and effort behind the gift. In short, actions speak louder than words.

Quality time means giving someone your undivided attention by putting away your phone and distractions and truly being with that person, whether that is having a conversation or going out and doing something together. It is about sharing something meaningful together, listening, and communicating. Examples can include preparing dinner together and talking while preparing and eating it, sharing plans for the future, or creating something together.

Physical touch is not just about sex. It can come in many forms like holding hands, massaging, and snuggling. For some, physical touch is an important expression of love. Be intentional about finding ways to express your love using physical touch, such as giving hugs or touching their arm or hand during a conversation. Of course, physical touch should only be given to someone with their with clear consent.

Simple Examples Words of Affirmation: Your tacos are delicious.

Acts of Service: I made you tacos.

Receiving Gifts: Here’s a taco.

Quality time: Let’s go out for tacos together.

Physical touch: Let me hold you like a taco.

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Four Man Scramble April 20, 2019

Kinderlou Forest Golf Club

Play for Your School $400 per Team • Donations made to schools of the top 3 finishers • Promotion of winners’ prize donations

30

2 p.m.

OCD

OCPD

Persons with OCD are typically concerned by their compulsions and obsessions.

Persons with OCPD believe that their actions have purpose and reasonable direction.

Individuals are more often to seek or want help.

Individuals normally don’t admit that their habits are abnormal.

Symptoms are usually derived from uncontrollable anxiety.

Symptoms are derived from unwillingness to change and inflexibility.

OCD AFFECTS

It Might Be OCD Written by: Dominic Ligon

We’re all human. Generally, everyone has fears, anxieties, and worries every now and then. It’s a part of life to be concerned with day-to-day situations such as health, family, and simply surviving. Even having occasional disruptive thoughts can be common for the average individual within society. However, imagine having these same internal experiences on an entirely different level, to the point that everyday life is controlled by these anxious obsessions and compulsions. Now we’re getting closer to Obsessive Compulsive Disorder.

On average, the effects of OCD usually occur during childhood. Doctors have concluded that the disorder can be prevalent throughout an individual’s entire life span, but there are some cases where conditions have temporarily come and gone. When the obsessions and compulsions take up over an hour or more of your time each day, cause excessive amounts of stress, or interfere with normal daily and social activities, OCD is usually diagnosed. The obsessions can include impulses, images, and thoughts, while the compulsions are certain unbreakable habits and mental routines that are difficult to hold in check. Examples of some obsessive tendencies are fear of germs, pain, or the protection of others; compulsions can include repeated quirks, repetitive showers, constant cleaning, or the repositioning of items.

It’s important to note that OCD treatment may not always result in a cure. It may, however, control some of the everyday symptoms. Two conventional therapies include medications and psychotherapy. Medications are unsuccessful for almost one in three people with OCD. Antidepressants are a psychiatric medication that may help control obsessions and compulsions. A few FDA approved medications include Zoloft, Paxil, and Prozac. On the other hand, cognitive behavioral therapy is a specific type of psychotherapy that serves as an alternative treatment. The patient is gradually exposed to their feared object or obsession and provided with opportunities to learn healthy ways to cope with their anxiety. This takes dedication and consistency but allows one to attack their fears instead of walking around them.

A similar disorder that some may get confused with OCD is Obsessive Compulsive Personality Disorder. OCPD is characterized by being overly concerned with control and orderliness.

The main difference between OCD and OCPD is best explained by the U.S. National Library of Medicine: “People with OCD have unwanted thoughts, while people with OCPD believe that their thoughts are correct.” These are two distinct disorders that are equally problematic.

There is no doubt that OCD is a troubling experience for the diagnosed, but we must also be aware that the friends and family of the diagnosed that are affected as well. Recognition on both ends may provide for better understanding and patience in the future.

MILLION ADULTS.

CHILDREN ARE AFFECTED.

OCD IS ONE OF THE CAUSES OF ILLNESSRELATED DISABILITIES. ANXIETY DISORDERS ARE HIGHLY TREATABLE, YET ONLY

OF THOSE SUFFERING RECEIVE TREATMENT. information courtesy of beyondocd.org

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Medical Bills Don’t Always Have to Bring More Pain Written by: Alex Dunn

Receiving medical bills can bring more pain than the initial hospital visit and can present a big problem for Americans today.

Medical debt is the No. 1 reason people file for bankruptcy, according to the National Bankruptcy Forum on medical debt statistics. Per

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capita, out of all other countries, the U.S. spends more on health care per person, and it results with one in 10 adults delaying seeking medical treatment, according to NBF. In a survey conducted by the Henry J. Kaiser Family Foundation and New York

Times in 2016, 20 percent of Americans who had insurance had problems paying off their bills, which then rose to 53 percent for those uninsured.

Although the Affordable Care Act, made law in 2010, helped about 20 million Americans

become insured, according to Allen St. John on Money, there are still drawbacks.

According to a Henry J. Kaiser Family Foundation polling data in 2017, health care has become less affordable since 2015, even for people who are insured.

There are ways to pay off medical bills without breaking the bank or going into debt. Depending on the financial situation and insurance, these methods may offer more insight on the best way for you to pay off medical expenses.

First, do not ig-

nore medical bills.

They have to be paid eventually. If allowed to become forgotten, the collector phone calls will start, and your credit score will take a steep drop.

According to Patty Lamberti on Money Under 30, it is not a good idea to pay off medical bills with a credit card. It could lead to the hard-toescape hole of debt and negatively impact your credit score.

Lamberti said that as long as something is being paid, like a set up payment plan, then life may be easier if smaller payments are made over a period of time.

According to the National Endowment for Financial Education resource, Smart About Money, another method is to set up a Health Savings Account. Things like hospital services and lab fees can be paid for with money from HSA. This works best with high-deductible policies, and the money that is not used rolls over to the next year.

Applying for a loan is another option, but should be considered as a last resort, Lamberti said. This is because if you discover that you cannot, in fact, pay it off, then you could be in rough waters with the

APR. However, Lamberti said that there would be less interest to pay with this option, compared to having a balance on a credit card instead.

While these methods may work for one person, it may not for another. There are more ways to payfor medical expenses, and the best way to find the one that works for your situation is to do your research, ask questions, and most importantly to not ignore the bills for another day.

PATIENT COSTS HAVE INCREASED

ENROLLEES WERE REPORTED BY 52 HEALTH INSURANCE PROVIDERS. THE NUMBER OF PATIENTS WHO FAIL TO PAY OFF MEDICAL BILLS WILL RISE TO

BY 2020.

AS OF THE END OF 2016, IT WAS 68%.

OF THE AVERAGE MEDICAL BILL COMES DIRECTLY OUT OF THE PATIENT'S OWN POCKET.

— PHOTOGRAPHY —

Contact info: cevinson9216@gmail.com 229-412-1296 Eric Vinson

evdreamswild

visit itgnext.com 33

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Alcohol Misuse Leads to Dependence Written by: Anna Limoges

So what if you have two or three drinks at dinner with friends? You’re just being social. Oh, that one time you got blackout drunk at a party? You just like to have a good time.

You’ve had a drink after dinner every night this week? You’ve just been super stressed lately from work/school/your relationship and need it to unwind so you can sleep.

These common situations may not seem like a cause for concern, but they can be the early signs of alcohol use disorder. Typically, those at risk for alcoholism develop an emotional or psychological attachment to drinking, meaning they use it to cope with unwanted feelings like sadness, anger, or anxiety.

Alcoholism presents differently depending on

the person. The subtypes of alcoholics are young adult, young antisocial, functional, intermediate familial, and chronic severe.

Common factors among these subtypes include an early start to drinking (usually in the teenage years), a family history of alcoholism, and co-occurring mental health or substance use (other than alcohol) disorders.

Young adult alcoholics are typically college-aged, and while they drink less often, they tend to binge drink more.

Young antisocial alcoholics have a history of antisocial behavior and have higher rates of substance abuse other than alcohol, including tobacco, cannabis, cocaine, and opioids.

Functional alcoholics can be college educat-

ed, be married or have a partner, and have a good-paying job. They tend to minimize the impact alcohol has on their daily lives.

Intermediate familial alcoholics are more likely to have a genetic predisposition to alcoholism.

Chronic sever alcoholics typically have the highest rates of co-occurring mental health and substance abuse disorders, but are also the most likely to seek treatment for their alcohol dependence.

To combat early alcohol dependence, start tracking how, when, and why you consume alcohol. Set drinking limits for yourself. If you notice any unhealthy patterns or find that you cannot stick to your self-imposed limits, consider seeking professional help.

APPROXIMATELY OF PEOPLE ADULTS AGES 18 AGES 18 AND OLDER HAVE OR OLDER ALCOHOL USE REPORTED THAT THEY DISORDER. ENGAGED IN BINGE ALCOHOL MISUSE COST DRINKING THE UNITED STATES IN THE PAST MONTH. DIE FROM ALCOHOLRELATED CAUSES ANNUALLY.

GLOBALLY, ALCOHOL MISUSE WAS THE

LEADING RISK FACTOR FOR PREMATURE DEATH AND DISABILITY. 35

Workouts Through History Written by: Dominic Ligon

1930 Women’s League of Health and Beauty

1950 Hula Hoop Hula Hoops were originally created as toys, but soon became the epicenter for fitness routines in the 1950s.

People realized that a couple minutes of nonstop hula hooping served as a great full-body workout.

During the early 1930s, women's fitness became more mainstream.

The saying “Movement is life” became the go-to motto for the Women’s League of Health and Beauty. It was created by Molly Bagot Stack. Leg lifts, star jumps, and toe touches were just a few of the exercises that were practiced.

1920 The Daily Dozen

1960 Vibrating Belt

The Daily Dozen was originally created in the 1920s by a former college athlete named Walter Camp. It was a prominent workout plan that took the United States by storm. It contained twelve calisthenic exercises that were fairly simple to complete.

This fitness fad was popularized during the early 1960s. You would loop a wide belt around any fatty area, and the vibrations were supposed to somehow shake the excess fat away. This trend didn’t last long.

1940 Stretching The major fitness trend within the 1940s focused on lots of stretching. Flexibility seemed to be the desired attribute at the time. This decade also projected the desired body type for women to be more curvaceous than the past.

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It’s a universal truth that time causes eventual change, no matter how slow or fast it may be. Over the past century, fitness trends have thoroughly evolved the way individuals stay in shape. Let’s take a dive into some popular fitness fads of the past 10 decades!

1980 Aerobics

2000 Zumba

Aerobics could be described as Jazzercise on steroids. The 1980s were taken over by Jane Fonda and Richard Simmons. Their choreographed aerobics tapes incorporated dance moves and high intensity exercises.

In the early 2000s, Zumba made its way into mainstream fitness. This aerobic fitness style mixes salsa, tango, bachata, and flamenco dance styles to upbeat Latin or pop music.

Zumba combines interval and resistance training.

1970 Jazzercise

2010 CrossFit and Yoga

Jazzercise took over the 1970s.

It combined jazz with Pilates, kickboxing, and many other active exercises. Jazzercise was an introduction to choreographed workouts.

Although Crossfit was invented in 2000, it has slowly become one of the top exercise fads in today’s time. It is a mixture of multiple sports and exercises that promote significant weight loss and overall improved health.

1990 Taebo & the Thighmaster Taekwondo specialist Billy Banks created taebo: a martial arts workout that incorporated a boot camp style of exercise. Suzanne Somers and her famous Thighmaster were also extremely popular in the '90s with numerous infomercials for the public.

Baking Ingredient Alternatives • Puree soft or

silken tofu, then use it in a oneto-one ratio to replace half the fat, like butter in your favorite brownie recipe.

• Mix a can of diet soda into a cake mix so you have a moist, fluffy dessert. Most dry mixes already contain some fat, so you don't need to add oil or all those eggs.

Bake Your Stress Away Written by: Mandy Douthit

There are many ways to deal with stress, and coping can sometimes come in the form of food.

There is a positive and a negative to food being the solution to our stressful situations. The negative is stress eating, which can add unwanted weight and create unhealth realtionships with food. There is a way that food can be a positive solution, and that is stress baking.

Stress baking can be an easy, creative, and cheap way of letting go of whatever may be bothering you. It has been proven time and again that having a creative outlet is therapeutic.

It allows you to put your energy toward a positive outcome; it requires a person to be both physically and mentally attentive, and that provides them with a productive outlet for negative emotions. In 2015, Cake Angels conducted a survey among bakers that concluded that one out of three bakers started baking because they were stressed.

Baking and cooking also gives you a space where you are in complete control. With all of

38

the ingredients, you can make variations to a recipe, make your own recipe, or follow the recipe and let the creativity come later.

There is another aspect that allows for stress baking to have a positive impact, and that is what you do with your goodies. While it is nice to have a treat when you are stressed out, that can easily lead to stress eating. Try giving some if not all of your treats away to make someone else's day. Giving to others can release endorphins, leaving you with a burst of positive energy and increased feelings of satisfaction and joy from sharing kindness.

While baking is fun and can boost your mood, it doesn't have to be chocolate chip cookies and cakes. Look for recipes that are lower in sugar or are full of fruits and veggies. Make ingredient substitutions to some of your go-to recipes.

Whether you already enjoy baking or you are looking for a new way to de-stress, you cannot go wrong with baking.

• Replacing one cup of white flour with wheat flour adds 10 grams of heart-healthy fiber to your favorite cookie.

• Vegetable shortening gives pie crust its flaky texture, but it also can contain artery-clogging hydrogenated fats. Instead, opt for versions made from coconut or palm oils.

• Use sweetenersugar hybrids developed specifically for baking, like Truvia Baking Blend, and follow the substitution directions on the package.

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Fudgy Avocado Brownies With Avocado Frosting

Cranberry Orange Muffins

Ingredients

For the Avocado Frosting

Ingredients

Instructions

300 grams dark chocolate, chopped or chips 2 tablespoons coconut oil 2 medium hass avocados, pitted and peeled 1/2 cup honey or maple syrup 1 teaspoon vanilla extract 3 eggs at room temperature 1/2 cup cocoa powder 1/2 cup less 1 tablespoon coconut flour

One medium sized hass avocado, pitted and peeled 3 tablespoons unsweetened cocoa powder 3 tablespoons maple syrup

Instructions

For the Avocado Frosting

11/4 cups all purpose flour 11/2 teaspoon baking powder 1 teaspoon salt 1/4 cup white sugar 1/4 cup brown sugar 11/2 cup fresh or frozen cranberries Zest of one large orange 1 large egg 1/2 cup milk 1/4 cup vegetable oil

Preheat the oven to 400 degrees F. Line the base and sides of a 9x13-inch pan with parchment paper, allowing some overhang.

Put the dark chocolate and coconut oil in a bowl set over simmering water without it touching the water.

Melt the chocolate, stirring until smooth then remove from heat and set aside.

Place the avocado into a food processor or blender and blend until smooth.

Stir the avocado, honey, and vanilla extract into the cooled chocolate.

Add the eggs one at a time, making sure each is well mixed before adding the next.

Stir in the coconut flour and cocoa powder until the batter is smooth.

Pour the batter into the prepared pan and spread to cover the pan and fill the corners. Smooth the top.

Bake for 12-15 minutes or until the top is firm to the touch.

Remove from oven and cool completely in the pan before lifting the brownie from the pan.

Place frosting ingredients in a food processor or blender along with the cocoa powder and maple syrup.

Blend, scraping down the sides as needed until very smooth.

Add more cocoa powder or maple syrup if needed to taste.

Spread over completely cooled brownies.

Cut the brownie into 24 pieces and store in an airtight container for up to 3 days.

Preheat your oven to 375 degrees F and prepare a 12-cup muffin tin with paper liners.

Add the flour, baking powder, salt, white sugar, and brown sugar to a large bowl and whisk to combine.

Add the cranberries and orange zest to the bowl and toss to coat with the flour mixture.

In a large pyrex or glass liquid measuring cup, add the egg, milk, and vegetable oil, whisking them together with a fork.

Add the wet ingredients to the dry ingredients and combine with a rubber spatula just until the flour disappears.

Scoop the batter into the muffin cups (filled about 2/3 full) and bake at 375 degrees F for 19-22 minutes or until a toothpick inserted into the middle of one muffin comes out clean.

Courtesy of frugalmomeh.com

Courtesy of thebusybaker.ca

Chocolate Donuts With White Chocolate Glaze Ingredients Chocolate Donuts:

Instructions Chocolate Donuts

1 cup almond flour ¼ cup unsweetened cocoa powder ¼ teaspoon baking soda ¼ teaspoon salt 2 tablespoons coconut oil ¼ cup honey 1 teaspoon apple cider vinegar 2 eggs separated ½ teaspoon pure vanilla extract

Preheat oven to 350 degrees F. Grease a 6-cavity donut pan and set side.

Separate eggs, whip whites until stiff peaks form, and set aside.

Combine almond flour, cocoa powder, baking soda, and salt in a small bowl. Set aside.

In a microwave safe dish, heat coconut oil and honey together until the coconut oil is melted (about 3060 seconds). Stir until smooth.

Add apple cider vinegar, eggs yolks, and vanilla to the coconut oil and honey mixture.

Add dry ingredients and stir until combined.

Gently fold in egg whites until mixture is homogenous.

Evenly distribute the batter between the 6 donut cavities. Smooth out the tops of each donut.

Bake at 350 for 12-15 minutes or until the tops are set and golden brown.

Allow donuts to cool in the pan for 5-10 minutes, then transfer to a cooling rack to cool completely.

White Chocolate Glaze* 2 tablespoons coconut oil 2 tablespoons raw cocoa butter, grated ½ cup powdered sugar

White Chocolate Glaze: While donuts are cooling, make the glaze.

Melt coconut oil and cocoa butter together in the microwave or on the stove over medium heat.

Stir until smooth and let cool for about 5 minutes.

Add powdered sugar and stir until combined.

Putting it together: Pour glaze over cooled donuts and let stand at room temperature or in the refrigerator until hardened.

Store in an airtight container in the refrigerator for up to 5 days.

*This recipe makes enough glaze to coat the donuts twice. If you want a classic, thin glaze, halve the glaze recipe and only apply one coat. If you'd like a thicker glaze, make the full recipe; glaze each donut once, let the glaze cool and harden, and then apply a second coat.

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Courtesy of joyfoodsunshine.com

5 Foods That Help Your Teeth

Smile Bright

Raisins

Raisins contain certain chemicals that prevent oral bacteria associated with tooth decay.

Cheese

The calcium within cheese helps restore essential minerals.

Carrots

These cavity fighting veggies consist of keratin and vitamin A, both of which protect against cavities.

Written by: Dominic Ligon

Salmon

Salmon contains vitamin D and calcium, which promotes healthy teeth and gums.

Celery

Celery gives teeth a great workout and massages your gums. It produces saliva as well to fight against bacteria.

There are plenty of things in life to smile about! Smiling is a natural gesture during good times in life, so having confidence in our teeth is essential when we express ourselves. Here are some teeth whitening methods that will give us that extra assurance when we show off our pearly whites.

LED Whitening

Toothpaste

Activated Charcoal

Whitening Strips

LED whitening involves a hydrogen peroxide bleaching gel that is applied to the teeth and then heated by the LED lighting. The LED light serves as a catalyst and accelerates the whitening process. DIY LED whitening methods have been proven to be just as efficient and cheaper than professional LED whitening. It is a faster process than most methods. However, tooth sensitivity may occur depending on the individual.

Toothpaste is the most common form of teeth whitening. With household brands such as Colgate and Crest, toothpaste has dominated the dental hygiene market.

It whitens teeth, reduces the risk of tooth decay, and helps to prevent cavities. However, most popular toothpastes contain fluoride. Excessive use of fluoride has been linked to health defects such as skeletal fluorosis, neurological problems, and thyroid issues. Fluoride free toothpaste is a great alternative option.

Activated charcoal has been the topic of discussion within the latest dental hygiene trends.

Many individuals are starting to transition to activated charcoal because of its natural ability to absorb unwanted plaque and toxins without the harmful effects of fluoride. It can also improve kidney function due to its toxic-binding qualities. However, activated charcoal should be used sensitively and in moderation because it may cause abrasion over time if too much pressure is applied while brushing teeth.

Whitening strips are a price efficient method to obtain pearly whites.

You simply apply a single strip along your teeth and leave it in place for around 30 minutes. This tactic has quick results, but it only lasts for a few months.

Repeat the process every couple of months for the best results.

5 Foods That Hurt Your Teeth Carbonated Drinks

Most carbonated drinks contain excess amounts of sugar that produce acids.

These acids attack our enamel, the outer layer of our teeth.

Ice

Although ice is made of earth’s most natural resource, this form of water can easily break down enamel over time if chewed.

Alcohol

Alcohol causes dry mouth and dehydration. The lack of saliva leaves the mouth susceptible to tooth decay.

Citrus

Citric fruits contain highly acidic properties that break down enamel and improve the chance of cavities.

Potato chips

This starch-filled snack can easily get stuck in between the crevices of your teeth.

This leaves room for plaque to build up.

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5 Tips For Finding Your Perfect Personal Trainer

1.

Enquire about personal trainers at your local gym.

They should have a list of personal trainers with their information for hire.

2.

Audition the trainer. If you have the chance to watch them train someone else, see how they treat other clients and what their training style is.

Personal Trainers Can Give You a Leg Up Written by: Alex Dunn

If you are looking for the next leg up in exercise, want to redefine your fitness journey, or need the extra push to meet fitness goals, then a personal trainer may be the answer. This is not a fly-by-theseat-of-your-pants decision though. Employing a personal trainer means allowing someone in on your routine. Choosing a trainer should be treated with a lot of consideration.

If you are not familiar with personal trainers and therefore do not know where to start, it helps to do a little research. There are a plethora of different types of trainers out there, which means you can afford to be a little picky to ensure you find the kind who fits your needs and lifestyle.

To understand the significance of a personal trainer, especially if you are on the fence about the expense of hiring one, it helps to know what exactly their certification entails.

According to Jonathan Goodman, CSCS on BodyBuilding, most clients don’t care what kind of certifications a trainer has. They care more about the results. This is because in most cases they don’t have anything to base their opinion on, unless they are the type of client who is looking for a specific type of training like yoga or CrossFit. Goodman also said that a piece of paper isn’t going to guarantee results for a trainer or the client.

The amount of passion and knowledge the trainer has of the subject will. So, a trainer can be good at 42

talking themselves up, but it won’t make a difference if they do not produce results.

If you are wondering how you would even find the right personal trainer and check their credentials, there are quite a few ways. First, Jeff Crosswell, a NASM Elite trainer, suggests making sure they are certified through a legitimate, nationally recognized organization. Then, look to see what other kind of schooling they have alongside the certification; a college degree is a big one, Crosswell said. Another good thing to look into is if they have any client reviews of their work.

The best way to find all this information is if the trainer you have in mind has a website. If they are serious about their marketing, they should have all the information listed above and more at your research disposal. But, if they do not have their own advertising platform, they can simply send you a copy of their certificate, according to the staff at Exercise.com.

Now this all simmers down to the real question: Do I need a personal trainer? If you are serious about your fitness journey and want to do it right, then ,yes, you do. A personal trainer offers the expertise and guidance to achieve your personal goals. Just make sure that if you do decide to take the step to employ one, do the research first.

3.

Find someone who markets effectively. A personal trainer who knows how to make themselves well known in the gym community and has a good presence online is a good quality to have in your personal trainer.

4.

Make sure they share the same goals as you.

5.

Ensure that they have good communication skills, have a passion for fitness, and remain professional. That way they can build a good workout program just for you.

Courtesy of Holisoa Vahinison on totalcoaching.com

SERIES March 30 Valdosta June 1 Cordele

August 17 Tifton October TBA

December Valdosta

PRIZES DETERMINED BY POINTS THROUGHOUT THE SERIES

st Place $750

nd Place $500

rd Place $300

POINTS PER RACE Youth

1st 40pts 2nd 30pts 3rd 20pts

Teen

1st 40pts 2nd 30pts 3rd 20pts

Adult

1st 40pts 2nd 30pts 3rd 20pts

Male

1st 40pts 2nd 30pts 3rd 20pts

Overall

1st 60pts 2nd 50pts 1st 40pts 3rd 40pts 2nd 30pts 4th 30pts 3rd 20pts 5th 20pts 6th & Under 10pts

Female

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Rotate Your Diet With Carb Cycling Written by: Alex Dunn

Everyone is looking for the next new thing when it comes to dieting and exercise, especially with summer right around the corner. For a method that is relatively new and challenging, carb cycling may be the next great thing in the effort to overcome a weight loss plateau.

While one’s first thought of this method may consist of riding a bike and eating a cheeseburger, it is actually a way to alternate or “cycle” through the daily intake of carbohydrates.

According to Ryan Andrews from Precision Nutrition, carb cycling is an intense and advanced level strategy for nutrition. It is used more specifically by physique athletes, body builders, who have a more particular nutritional approach.

There are a variety of factors that determine how and why you cycle carbs, according to Ruddy Mawer on HealthLine. It can be anywhere between determining the intake based on the fat levels in the body or the type of training that is planning to be performed, like for a special competition or event.

While there are more determining factors that shape an individual’s carb cycling approach, they all have one main goal: to adjust the amount of carbs eaten or not eaten based on each person’s needs, wants, and exercise goals.

According to Mawer, some people alternate their carb intake every other day, but it can also be done weekly or monthly depending on that person’s preferences. For example, one week of carb cycling may consist of three low-carb days, two moderate-carb days, and two high-carb days, Mawer said.

Between carb days, protein intake is typically the same and doesn’t fluctuate as much, according to Mawer. He also states that the intake of fat and carbs depends on which day has the dominant of the two, meaning lowcarb days equals a high fat day and vice versa.

Something important to keep in mind is that this should not be in use long term. Depriving the body of carbs and calories for long periods of time will do more harm than good. And just so, Andrews said that brief periods of deprivation of certain carbs can be better for the body in the long run anyway.

There are more benefits other than the ones mentioned above that regular diets may not offer. Mawer explained that the carb cycling method can also improve insulin sensitivity, cholesterol, and metabolic health during the low-carb periods, while high-carb days can have better effects on hormones like the thyroid, testosterone, and leptin.

If done correctly, there is no reason for carb cycling to be unsuccessful.

The best aspect is that it can be modified to suit different needs and goals for each person. Whether it's daily changes to monthly, it all depends on what works for you.

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High-Carb Day Breakfast (60 grams of carbs)

-3 slices of bread -tomatoes -mushrooms -3 hard boiled eggs -a bowl of mixed fruit

Lunch (45 grams of carbs)

-6 ounces of sweet potato -6 ounces of meat or fish -a side of mixed veggies

Dinner (70 grams of carbs)

-1 serving of wholemeal rice -6 ounces of chicken -tomato sauce -1 serving of kidney beans -a side of mixed veggies

Moderate-Carb Day Breakfast (25 grams of carbs)

-High protein yogurt -1 cup of mixed berries, stevia -1 spoon of seed mix

Lunch (25 grams of carbs)

-6 ounces of chicken salad -4 ounces of cubed potatoes

Dinner (40 grams of carbs)

-Sweet potato fried -6 ounces of beef -tomato sauce -1 serving of kidney beans -a side of mixed veggies

Low-Carb Day Breakfast (10 grams of carbs)

-3 eggs -3 slices of bacon -mixed veggies

Courtesy of Healthline.com

Lunch (10 grams of carbs)

-6 ounces of salmon -salad with 1 spoon of olive oil

Dinner (16 grams of carbs)

-6 ounces of steak -half an avocado -a side of mixed veggies

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