Wellness, February 2016

CHILTON COUNTY

INSIDE Learning

to live again

Diabetes class teaches tips

Rodeo way of life

Passing the test Nursing program graduates excel on exam

TABLE OF CONTENTS LEARNING TO LIVE AGAIN

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CHILTON COUNTY

Life moves on for Tyler Abbott after accident

RODEO WAY OF LIFE

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to Live again

Diabetes cLass teaches tips

roDeo way

Local competitors explain sport’s allure

GROWING REPUTATION

INSIDE Learning

of Life

29

Passing the test nursing program graDuates exceL on exam

Nursing program graduates score well on state exam

YOUR HEALTH Diabetes class teaches tips How to shorten the duration of a cold Exercise tips for beginners How families can get up and go

ON THE COVER

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Dr. Chris Forbes is one of the nursing instructors at Jefferson State Community College that is helping students score well on the state licensure exam. Read more about the program on Page 29.

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Learning

TO LIVE AGAIN Life moves on for Tyler Abbott after accident STORY BY ANTHONY RICHARDS PHOTOS BY ANTHONY RICHARDS, CONTRIBUTED AND FILE Tyler Abbott (left) is shown with the baseball area championship trophy that he won when he was 10 years old. His grandfather Hershell Mims helped coach the team.

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yler Abbott and his family have endured their share of challenges in the past year and a half after an accident in August 2014.

Both Abbott and grandfather Hershell Mims were in the woods clearing a place to hunt when suddenly a tree snapped and crashed into them.

As a result of the accident, Abbott suffered the loss of his right arm while Mims had a skull fracture.

Abbott played defensive end and safety this past football season and will play first base for Verbena’s junior varsity baseball team.

Abbot described himself as consistent at the plate in baseball and a hard hitter on the football field.

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“I like to hit, and that’s what you get to do on defense,” Abbott said.

He has grown up with his family in Verbena and has followed the Verbena sports program for years leading up to his time on the team.

According to Mims, Abbott played in every junior varsity game and five games as a member of the varsity squad.

Abbott played on varsity toward the end of the year and was able to share in the experience of

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Verbena ending its eight-year postseason drought in football.

The relaxed feel of the baseball dugout is a sociable atmosphere that is unique compared to others sports and enjoyed by Abbott.

“You get a little more time to rest and think,” Abbott said.

“If it’s a close game, then we’re talking about the game, but if [we are] winning pretty big that’s when you talk about various other stuff.”

On top of being entrenched in the Verbena athletics program, Abbott also hunts, fishes and rides four-wheelers in his spare time.

“He has always loved to fish, but he was having some problems holding [the fishing pole] between his legs,” Mims said. “We made him a belt with a holder on it so that he can stick the pole in there and then tighten it up to reel in.”

Abbott has done everything he can in the past year to resume life as he had prior to the accident. He was determined to not let the events of that day in the woods affect his life moving forward.

Performing tasks left-handed was by far the toughest obstacle, as Abbott had spent the first 13 years of his life performing everyday tasks as a right-hander.

“It has been great watching him improve and doing things that we thought he might not every be able to do again after the accident,” Mims said. “He is an inspiration to all of us.”

However, what a year a difference has made. Abbott has adapted and learned how to shoot a cross bow and has killed a deer.

His ability to catch and throw a baseball is a true sign of dedication and one of the things that Abbott and his family are most proud of.

In one motion, Abbott catches the ball in his glove, tosses it in the air, shakes off his glove, catches the ball on the way down with his bare hand and throws it.

“He’s shown [the family] that even when you’re hurt, you don’t lose everything,” Mims said. “You can always bounce back if you never give up.” ■ TOP: Tyler Abbott and his mother, Jennifer, hold up his junior varsity baseball jersey outside of their Verbena home.

OPPOSITE PAGE: Abbott stands with his parents, Jennifer and Damon, during a Verbena football game in 2014, in which he received gifts and tickets to his first Auburn University football game.

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Diabetes class teaches tips

FOR HEALTHY LIFESTYLE STORY AND PHOTOS BY EMILY REED

W

ith more than 1.4 million Americans diagnosed with diabetes each year, the Chilton County Extension Office decided to host a cooking school.

The Right Bite Cooking School, offered this spring, consists of six classes that teach ways to cook to

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help individuals control diabetes.

According to information from diabetes.org, in 2012, 29.1 million Americans or 9.3 percent of the population had diabetes. “The classes are geared for people with diabetes, but anyone wanting to eat healthier can attend,� class instructor Christina LeVert said.

ABOVE: Class instructor Christina LeVert instructs how to make iced apple tea during the Right Bite Cooking School hosted by the Chilton County Extension Office.

LeVert is a registered dietician with the Alabama Cooperative Extension System, and led one of the class sessions on tips to maintain portion control.

“How many of us say that we know what to eat, we just eat way too much,” LeVert asked the roughly 20 people in attendance.

Nearly every hand raised in the air, LeVert said she was going to provide tips and tricks to help manage portions.

“Portion control is very important because it helps keep your blood sugar intact, helps keep our weight down and helps us know that we are getting the nutrients that we need,” LeVert said.

LeVert asked the class to identify the difference between “starchy” foods and “non-starchy” foods.

“It is very important to know the difference,” LeVert said.

Some examples of “starchy” foods included potatoes, corn and peas while the “non-starchy” foods included carrots, green beans and turnips.

“A lot of times, we end up consuming foods that we think are not starchy, and we build up more sugar in our bodies because starches turn into sugar,” LeVert said.

During each class session, LeVert focuses on a different dish.

“Today, we are going to learn how to make diabetic friendly iced apple tea,” LeVert said. “This is a good option to use instead of drinking a sugary soda.”

The recipe for the diabetic friendly iced apple tea includes: u One package of Crystal Light Sweet Tea mix u Two cups of cold apple juice u Six cups of water

LeVert pours samples of the iced apple tea, which is diabetic friendly.

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LeVert mixed all of the ingredients in a glass pitcher and told those in attendance that one serving of the tea was considered one cup.

“It is very important to measure and weigh your food to learn what size portions you are consuming,” LeVert said. “There are a lot of restaurants who have plates or cups that are larger so when you consume things from those places you are sometimes taking in more than one serving. It helps to know what a serving size should look like so I would encourage everyone to measure out their food at home for two weeks to be able to recognize what portions should look like. That way when you eat out, you aren’t overeating and maintaining portion control.”

Other tips LeVert provided during the class were to eat slowly, making sure that each meal lasts for up to 20 minutes, focus on food quality and not quantity, the importance of not skipping a meal, eating more foods with at least two grams of fiber per serving, and drinking water before meals.

“If you drink water before you eat a meal you will not feel as hungry,” LeVert said. “The goal is to try to eat when you are moderately hungry and try to use utensils, because with finger foods it is very easy to overeat.”

This is the first such class to be offered in Chilton County, and the response to the classes has been positive.

“It is all about learning how to live a healthy lifestyle,” LeVert said. “These classes are designed to learn tips that will help individuals learn more about portions and eating healthy.” ■

Class attendees learned about portion control and the importance of measuring and weighing food.

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How to shorten the duration of a cold

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ew things can be as uncomfortable as the common cold. In their book ТCommon Cold,У authors Olaf Weber and Ronald Eccles say the common cold has been around since the ancient times. More than 200 virus strains can contribute to colds, but the rhinovirus is the most common. Colds produce a bevy of symptoms, including runny nose, congestion and sore throat, so it should come as no surprise that sufferers want to find relief fast. Colds typically last for a week or more. While there’s no cure for the common cold, according to The Mayo Clinic, there are some remedies that can help cold sufferers feel better more quickly. uRest: One of the best things to do when you have a cold is to get adequate rest. Your body’s immune system is working overtime to combat the cold virus, and restricting activity can help it direct efforts where they’re needed most.

Keep away from strenuous activities, and spend more time relaxing or sleeping to let your body do its job. uHydration: Consuming plenty of clear fluids can reduce congestion and ensure that you do not get dehydrated. Plus, warm beverages can be soothing to an irritated throat. Avoid coffee, caffeinated sodas and alcohol, which can exacerbate dehydration. uSaline rinses: Intra-nasal saline sprays, neti pots and similar products can help loosen mucus that is clogging the nose and sinus cavities, allowing it to flow out. This makes blowing your nose more effective and may help

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prevent post-nasal drip. Avoid prolonged use of medicated decongestant sprays. They may work well, but they can cause rebound congestion that’s worse than the original stuffiness. uVitamin C: Vitamin C will not prevent colds, but it could help in other ways. Taking vitamin C before the onset of cold symptoms may shorten the duration of symptoms. Vitamin C also may provide benefits for people at high risk of colds due to frequent exposure, offers The Mayo Clinic. uSoup and tea: Soup is an easy-to-digest meal that provides many of the necessary remedies for a cold, including warm broth to hydrate and soothe, antioxidant-rich vegetables and protein to help fuel the body’s recovery process.

In 2000, Dr. Stephen Rennard of the Nebraska Medical Center in Omaha actually tested if chicken soup clinically makes people with colds feel better. He found that chicken soup inhibited neutrophils, immune cells that cause congestion. Decaffeinated tea also may help you stay hydrated and relieve many cold symptoms. uReinfection: Use cleaning products that are effective at killing viruses around the house to prevent reinfection and cold relapses. Also, avoid touching your nose, eyes and mouth between hand-washings to keep germs at bay.

Colds can be a nuisance. Most medicines will help relieve symptoms but cannot make colds go away faster. Natural remedies can help the body’s immune system work at its best and lessen the severity of a cold. ■

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Exercise tips for beginners

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he right combination of diet and exercise is one of the keys to a long and healthy life. While many people find adapting to a healthier diet challenging, that challenge often pales in comparison to the intimidation felt when working out for the first time in years.

Exercising after an extended period of inactivity may intimidate people who choose to workout at gyms, where fellow gym members may appear to be in tip-top shape. Overcoming that intimidation factor can be as simple as working out with a friend or working with a personal trainer, each of whom can offer the

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support and guidance beginners need when reacclimating themselves to more active lifestyles. In addition to the buddy system, beginners can employ the following strategies to make their return to exercise go as smoothly as possible. u Gradually build up your exercise tolerance.

When you exercise, your body releases neurotransmitters known as endorphins, which trigger positive feelings in the body. Those positive feelings can be addictive, but it’s important that beginners do not go too hard too quickly when beginning a new exercise regimen. Gradually build up your exercise tolerance, exercising two or three days per week and taking a day off between workouts when you start. As your body becomes more acclimated to exercise, you can start to workout more and with more intensity.

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u Stretch after working out. Stretching can improve flexibility, and that may decrease your risk of future injury. In addition, improved flexibility may improve your exercise performance by improving your range of motion and helping your muscles work more effectively. Muscles contract during a workout, and stretching after workouts can help reset those muscles to their natural position. Include both static stretching and foam rolling in your postworkout stretching routine. u Find a routine that works for you. Many men and women feel they must sign up for a gym membership upon resolving to adopt a more active lifestyle. While gyms afford you the opportunity to strength train and get in your cardiovascular exercise, they’re not for everyone. The best approach and the one that’s likely to be most successful over the long haul is to find an exercise routine that engages you and that you find enjoyable. If the gym is not for you, try to find a routine that still includes both strength training and cardiovascular exercise.

Strength training can make your body more durable, and cardiovascular exercise can reduce your risk for various health problems, including heart disease. u Track your progress. One way to stay motivated is to keep track of your progress. If you’re working out but not monitoring your results, you may not feel like you’re getting anywhere. Keep a workout diary, tracking both your successes and failures, so you can see what’s working and what’s not. The longer you stay committed to your workout routine, the greater the likelihood that you will be tracking more successes than failures, and those successes can provide the motivation to keep you going on those inevitable days when you want to skip workouts.

Returning to exercise after an extended period of inactivity can be quite the challenge, but it’s nothing motivated men and women cannot overcome. ■

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How families can get up and go

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amilies often look for fun things to do together, and few things are more fun than physical activity.

Choosing activities that combine fun with physical activity is a great way to bond as a family and get healthy at the same time.

According to Let’s Move!, an initiative launched by First Lady Michelle Obama to fight the problem of childhood obesity, children need 60 minutes of play with moderate to vigorous physical activity every day. Parents know it can sometimes be hard to get kids to disconnect from their devices long enough to get out and play. But Let’s Move! notes that kids who are supported by their families or surrounded by others interested in physical activity are more likely to participate in such activities themselves. Families looking to get fit and grow closer can consider the following approaches to live healthier, more active lifestyles.

Give gifts that encourage activity. Both youngsters and adults are enamored with the latest gadgets, but tablets and video game consoles won’t do much to make families more physically active. In lieu of toys that promote sedentary lifestyles, give kids toys that encourage physical activity. Erect a basketball hoop in the driveway or go buy new bicycles for the whole family, resolving to go for a nightly ride together.

Restrict TV time. Establish house rules regarding how many hours of television kids and adults can watch each day.

Kids will follow their parents’ lead with regard to how much television they watch, so parents should be mindful of their

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own viewing habits, resisting the temptation to plop down on the couch for several hours each night. Don’t turn on the television at night until the whole family has engaged in some physical activity.

Walk or ride bikes to run errands. When running errands in town, take the kids along and walks or ride bicycles rather than drive. This is a great time for families to catch up, and walking or riding a bicycle is great exercise for adults and kids alike.

Schedule physical activities for the weekends. When planning weekends, parents can schedule a physical activity for the whole family. Make time to go hiking at a nearby park or schedule a family basketball game in the driveway.

Such activities are healthy, and they don’t have to cost a lot money, either.

Volunteer as a family. Another way to get up and go as a family is to work with a local nonprofit or charitable organization. Sign the family up for monthly park or beach cleanup projects that get the family out of the house and moving. Or sign the family up to work at a local soup kitchen where kids can learn the value of helping others while staying on their feet.

Let kids plan activities. One great way to get kids excited about an active lifestyle is to let them plan family activities.

Kids who are encouraged to come up with activities, whether it’s visiting the zoo or going kayaking as a family, are more likely to embrace those activities. ■

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Rodeo

way OF LIFE Local competitors explain sport’s allure

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STORY BY ANNA ADAMS CONTRIBUTED PHOTOS

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or three Chilton County natives, rodeo has always been a way of life – and rightfully so, since Chilton County is home to multiple rodeos and the Central Alabama Horse Club.

Chilton County High School graduate Nelson Wyatt competes for the University of West Alabama in the Missouri Valley Stampede in September 2014. Wyatt is one of three locals who competed for UWA’s rodeo team.

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“I started roping when I was 5 and started entering junior rodeos in the third grade,” Chilton County High School graduate Nelson Wyatt said.

From high school, Wyatt went on to join the Troy University rodeo team.

“I competed on Troy’s [team] for three years and then transferred to the University of West Alabama for my senior year,” he said.

Wyatt is now a graduate assistant for the UWA rodeo team while he finishes getting his degree, but he enjoys remembering his time as the athlete instead of a coach.

“My favorite part…was that it is all people your age,” he said. “I met a lot of people and made a lot of friends in my four years of college rodeo.”

For Zach Wilson of Billingsley, the start was a little later.

“I’ve been rodeoing since I was 7,” Wilson said.

Wilson is a junior on the West Alabama Rodeo Team. In 2013, he was the National College Calf Roping Champion.

But it is not just Wyatt and Wilson on the team from Chilton County. Jason Garcia, a CCHS graduate, is a freshman on the UWA team this year.

Garcia has been doing rodeos since he was 8.

Zach Wilson of Billingsley competes in 2013, a year in which he went on to win the calf roping national championship.

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Jason Garcia competes in the second round of the AHSRA in Pensacola, Fla. in 2015.

“None of us actually had any plans to go to school together,” Garcia said. “Zach was already there and then Nelson transferred, so we kind of just all ended up there together.”

However it came to be, Garcia is glad it did.

“It’s nice going to college and already having friends,” Garcia said. “If you’re in trouble, you have someone you can call who has your back, or people to hang out with

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without having to make new friends, and it’s definitely more fun.”

There are many things about this cowboy competition that some people just do not know, such as that the rodeo does not just consist of one event. Most rodeos consist of multiple competitions, which may include steer wrestling, tie-down roping, saddle bronc riding and others.

Most everyone who has ever competed in the sport has a favorite.

“My main event is tie-down roping,” Wilson said. “It’s just what I’ve always done.”

However easy these three make it sound and look, this sport is not for the faint of heart.

The difficulty of each competition depends on the venue. Unlike most sports where each different venue is similar, rodeo arenas provide a wide variety. The shape, size, and even whether it is an indoor or outdoor arena can affect the outcome of each competition.

Wyatt has experienced some of these difficulties himself.

“I’ve been places where it’s rained a lot, which can make the footing slick for the horses,” Wyatt said. “You tend to worry a little.”

Rodeo is one of the most dangerous sports in the world, according to rodeoresearchfoundation.org.

“This past summer, I had a horse fall on me in May and crush every bone in my foot. I had to have surgery and was out for six months,” Wilson said.

Garcia has also suffered an injury; his was on his finger.

“It was pretty bad, but it didn’t fall off,” he said cheerfully.

Regardless of the risks, competing in this sport has been rewarding for all three of these young men.

“My favorite part of the sport is all the traveling; I love to travel,” Wilson said.

Garcia said it is difficult to pinpoint a favorite aspect.

“For me, it’s probably meeting all the new and different people and making new friends,” he said.

For Wyatt, it is something a little different.

“The most rewarding part of the rodeo for me is getting better,” he said. “I like to win, and there’s a rewarding feeling that comes with it that drives me to be better.”

However outsiders may see the rodeo – as something dangerous Nelson Wyatt or exhilarating – Wyatt, Wilson and Garcia love it, and they would not give it up for anything.

For most, going up an opponent at least twice your size does not sound like fun, but these three think it is, and their successes show it. ■

“The most rewarding part of the rodeo for me is getting better.

I like to win, and there’s a rewarding feeling that comes with it that drives me to be better ”

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Chris Forbes (pictured beside photos of the college’s nursing classes) and Tina Rowe are nursing instructors at Jefferson State Community College.

GROWING REPUTATION Jeff State nursing grads perform well on exam

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efferson State Community College’s nursing program is quickly making a name for itself in professional circles.

The program graduated its third “cohort,” a term used in education to describe a group of students, such as a graduating class, in summer 2015.

STORY AND PHOTOS BY STEPHEN DAWKINS AND FILE

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Out of about 25 students in the cohort, only one failed to pass the NCLEX licensure exam, which recent graduates must pass to work as a registered nurse.

Dr. Chris Forbes, nursing instructor, said the state average for passing the exam is about 75 percent, which makes the local program’s success even more impressive.

“For us to achieve 94 percent is something to be proud of,” Forbes said.

Passing the NCLEX gives a nurse the chance to work in any state in the country. The exam can be taken after a bachelor or associate program, which is what is offered at Jeff State.

Those who fail can take the exam again after three months.

The exam includes as many as 260 questions.

“They have to achieve a certain level of proficiency,” Forbes said. “There’s a lot of science and statistics.”

Instructors at Jeff State focus on helping students score well on the exam by implementing digital testing

TOP: Jeff State’s first nursing class graduated in 2013.

ABOVE: The nursing cohorts have grown each year.

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to match the NCLEX format, wording test questions in way that prepares them for NCLEX and employing testing services, including Kaplan.

“We have really honed in on [preparation],” Forbes said. “When they go in and take the test, they’re familiar with all of that.”

Once a student graduates from a nursing program, he or she must register with the state nursing board and apply for a testing time and location. Forbes said studies show that students’ scores on exams go down the longer after instruction they take the exam, so he recommends they register as soon as possible.

Forbes and Tina Rowe have been the college’s only nursing instructors since September 2015, when former chairwoman Cindy Danley retired.

Forbes said the college is in the process of hiring a chairperson as well as an additional instructor.

Forbes has been at the college for more than three years. Coming from rural Pride, La., Forbes said he has enjoyed working in Chilton County because of the similarities with his hometown.

Forbes said he enjoys teaching students from rural backgrounds. While they may not have enjoyed as

ABOVE: Students train on dummies.

RIGHT: Equipment helps students learn how to perform nursing tasks.

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many educational opportunities as peers from larger schools, the instructor said he thinks the students often have stronger work ethics.

The current Jeff State nursing cohort includes 28 students. It is the fourth group of students to go through the program and is scheduled to graduate in the spring.

Forbes said he wants to see the program grow through outreach to smaller high schools because they have typically been under-represented.

“I feel like my background has motivated me to reach out to these folks,” he said. “That really means a lot to both Tina and I.” Forbes said there are plans to speak in schools, and to allow high school students to come to the college and gain proficiency with the equipment used.

“These folks need to know that there’s more out there than what they see in their communities,” Forbes said. ■

A bulletin board at the college prompts students to o “be a better nurse.”

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