Network Magazine | Issue 35 | Summer 2024

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SUMMER 2024

CONNECTING LEADERS | CREATING BUSINESS

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contents

06 The Art of Tax Law 08 House v. NCAA: Our First

look at Pay-for-Play in College Athletics

10 Rising Prices of Liquor Licenses Creativity in the Beverage and Hospitality Business

14 Before the Bar : The Benefits

of Having a Recent Law School Grad in Your Office

16 Unleashing the Power of

Mushrooms: A Modern Approach to Canine Health

20 Unveiling the Connection

Between Massage Therapy and Positive Mental Health

32 Enhancing Business

Operations with Integrated Financial Services

22 Surgical Options for Hearing Loss 34 Why Do You Do It Part 3: A To Your Pain Problem!

24 Ensuring Excellence in

Manufacturing: The Critical Role of cGMP in the Lehigh Valley

26 Flapping, Rocking, Bouncing, &

Cautionary Tale

36 How to Reduce Low-Back Pain 38 Sandals New Resort in St. Vincent!

Spinning; Exploration into the World of Stimming Behaviors

30 LVHN: Giving the Gift of Hearing – and Speech

18 Sleep: The Secret to Wealth, Health and Longevity

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19 Alcom Printing 28 Anthony Limousine 21 ASAP Business Support

09 Gross McGinley LLP 19 Herbein + Company, Inc. 17 Historic Bethlehem Museums

35 Bridgeman Strategic

33 K8pics 23 Lehigh Financial Group 31 Lehigh Valley Health Network 27 MCIT 21 Morganelli Properties 16 Mush Buddies

Services, Inc. Concepts

09 Buckno Lisicky & Company 29 Civic Theatre of Allentown 05 Countess Communications, LLC

15 Daigle Cooper & Associates 23 Do It For Dom 25 Ellab 33 First Commonwealth Federal Credit Union

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Our leading contributors will continue to change quarterly, sharing information that stays fresh and current. The opinions, tips, and insights on how to best navigate business pitfalls are all provided by the Lehigh Valley's best thought leaders. Our writers are un-censored giving you profound insight from their years of experience from their given field of expertise.

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The “Art” of Tax Law ALEXANDRA M. ROZZI, FITZPATRICK LENTZ & BUBBA, P.C.

Beauty is in the eye of the beholder. If you have an eye for art, you may also need deep pockets when it comes to the potential tax consequences of offloading a valuable masterpiece, sizable collection, or even an NFT. Check out these top strategies to minimize your tax burden when it comes to selling or transferring art.

Strategy #1: Qualify as an Art Investor Perhaps your large art collection has grown too large, you’re downsizing your home, or your taste in art has simply changed.

Selling your art triggers a tax consequence, especially if it has gained value over a lengthy period of time.

How much tax are we talking about? Let's say you purchased a painting from an up-and-coming artist in 1970 for $1,000, now worth $50,000. The difference, $49,000, is taxable by the IRS as a long-term capital gains tax of up to 28% and an investment tax of 3.8%.

If you're looking to gain a profit, there isn't much you can do to avoid taxes when selling. One opportunity is to qualify as an art investor and sell it (and other art or collectibles). As an art investor, you may at least qualify for certain expense-related deductions; however, the IRS would still view the profits from the sale as capital gains and tax accordingly. To qualify as an art investor, the IRS determines the purpose behind art ownership. In short, if you hold art to make a profit, then you may qualify as an art investor.

Strategy #2: Create a Private Foundation or Donate to a Qualified Nonprofit Perhaps you’re not looking to sell your art collection but rather donate it to an art institution or even loan it out for a timely art exhibit. In this case, your art may be best handled as a transfer into a private foundation you establish. Foundations are 501c(3) organizations and enjoy many tax benefits.

Art donated to a private foundation avoids federal income tax and gift tax. Donating to a qualified charitable nonprofit organization such as a private foundation allows you to deduct the art's fair market 6

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value and have no recognized capital gain. An important item to note is that there are rules related to using the donated art.

Whether you're creating your own private foundation or donating your art to an existing qualified nonprofit organization, both options allow you to preserve your art in a meaningful way and benefit yourself and a charitable organization.

Strategy #3: Add it to Your Estate Plan Perhaps you have a family member who wants to inherit your collection, or you want it to be donated upon your death. Work with an estate attorney to have your artwork bequeathed accordingly, keeping tax benefits in mind and ensuring a nonprofit is properly qualified. Understanding now how your art will be taxed will enable you to properly and beneficially structure your estate plan to maximize a profit or donation by minimizing a negative tax treatment.

When you pass, your artwork receives a step-up in tax basis, meaning it can be valued based on what it’s worth now versus when you bought it, reducing high capital gains tax upon a future sale. Using the example from above, say the painting is sold after passing through your estate. The painting is now worth $50,000 - the tax basis - and the amount paid for the painting is $50,000. The difference, $0, results in a tax-free sale of the painting!

Tax law is an art For as much thought is put into curating a sizable collection of art or procuring a valuable piece, be it a painting, sculpture, or even a cat meme (yes, this is a thing), just as much thought should be invested in how to properly transfer it in order to preserve your legacy and avoid significant tax consequences.

Working with financial and legal advisors can help you decide the right strategies, notably for selling, donating, or transferring while you're alive or after your death, taking into consideration your overall wealth, possible business opportunities, and lasting vision for your works of art.

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House v. NCAA: Our First Look at Pay-for-Play in College Athletics JACOB D. OLDAKER, ESQUIRE & MICHAEL S. HORVATH, II, ESQUIRE, GROSS MCGINLEY, LLP Just three years ago, the decision in National Collegiate Athletic Association v. Alston forever changed the landscape of collegiate athletics by affording college athletes the right to benefit from their Name, Image, and Likeness ("NIL"). This was seen as a win for the athletes, a loss for the NCAA, and an unknown for everyone else in between. The big question looming at the time was: Who would govern this new landscape? The NCAA adopted an "interim policy," but overall governance was left to the individual states, creating a lack of uniformity among the laws being passed. Although the Supreme Court provided this monumental decision, the federal government remained on the sidelines. The last three years have truly been the "Wild, Wild West," now a cemented term in the NIL field. So many questions remained unanswered until the most recent settlement of three antitrust lawsuits, most notably, House v. NCAA. The big question that has been answered . . . Pay-for-Play has arrived.

At the onset of the Alston decision, Pay-for-Play was strictly forbidden and was considered a violation of NCAA rules, as well as a violation of many state NIL laws. The importance of the most recent settlement in House v. NCAA cannot be overstated as it will change the college athletic landscape for at least the next decade.

Universities and conferences are now permitted to directly pay players through revenue sharing. NCAA President Charlie Baker states, “The five autonomy conferences (Power 5) and the NCAA agreeing to settlement terms is an important step in the continuing reform of college sports that will benefit student athletes and provide clarity in college athletics across all divisions for years to come.”

What’s Next?

• Back Pay. The settlement provides $2.8 billion in “back pay” that conferences and the NCAA will pay over the next ten years to current and former athletes (as far back as 2016) for potential NIL revenue that was lost prior to the Alston decision.

• Revenue Sharing. This component allows conferences and schools to pay student-athletes directly.

Revenue sharing will be the first institution/athlete Pay-for-Play Program in the history of college athletics. Revenue sharing will create a future framework for schools and conferences to share their revenue with athletes without violating NCAA rules or state law. While the settlement is not finalized, the proposal does contain spending caps of approximately $22 million per year for each Power 5 school (similar to a salary cap in the professional leagues). As with salary caps, the revenue-sharing cap will increase. In fact, the settlement contains built-in metrics for such increases. Although the revenue sharing will be capped, there is no clear guidance on how 8

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the revenue must be shared. Each school will likely determine how much to offer each athlete, which will most likely be determined by the individual’s “fair market value.” If each university paid every athlete the same amount, they could be further opening the doors to antitrust violations.

It is important to remember that revenue sharing will supplement third-party NIL deals. The House settlement is not a retraction for college athletes; in fact, it is a new layer of pecuniary benefit to athletes who generate billions of dollars in revenue each year for their schools.

Two Big Questions to be Answered: • What is Fair Market Value?

While we have some guidance on Pay-for-Play, we still do not know what the definition of fair market value is in NIL. As tax-exempt entities, universities need to be vigilant with fixed payments that could attract the scrutiny of the IRS. In order to avoid IRS scrutiny, the payments should reflect fair market value. Unfortunately, fair market value has not been defined.

It will require universities to ensure compliance through individualized valuations and diligent documentation. These antitrust settlements are paving the way for new jobs, as athletic departments may need to add new staff to manage this new landscape.

• What are the Title IX Implications?

A unique component of the settlement is that it eliminates NCAA scholarship caps and contemplates revised roster limits. The changes to the scholarship model and roster caps raise immediate Title IX risks if they are not implemented equitably.

NIL was a massive shift in collegiate athletics; revenue sharing is the next brick in that shift, and for every other party involved, this landscape remains the "Wild, Wild West.” Alston laid the foundation, and it is safe to say that House may be the first big piece of the puzzle.

Protecting our college athletes is paramount in the “Wild, Wild West" of NIL. As a parent, relative, or friend of a college athlete, you should recommend that these athletes surround themselves with a team of professionals who can ensure their compliance throughout their collegiate career while also ensuring that they capitalize on their NIL to the fullest extent possible.

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Rising Prices of Liquor Licenses: Creativity in the Beverage and Hospitality Business ANTHONY M. BRICHTA, NORRIS MCLAUGHLIN, P.A. The Lehigh Valley has been fortunate enough to experience growth over the last decade, and that success has made liquor licenses a valuable commodity. Restaurant liquor licenses in Pennsylvania operate on the "quota" system. Generally, new or existing operators seeking to open a new location with alcohol must buy a license from an existing licensee. This includes both traditional bars and restaurants that are mainly concerned with on-premises consumption and those primarily focused on to-go sales of beer and wine.

Since Pennsylvania has yet to have a specialized class of licenses for grocery or convenience stores, restauranteurs are competing for the same licenses as Wawa and Wegmans, who may have deeper pockets and more appetite to acquire available licenses. As these types of retail stores have continued to acquire licenses, there are even less available for bar and restaurant use pushing prices higher. In fact, at the most recent auction conducted by the Pennsylvania Liquor Control Board, a restaurant license in Northampton County was bought for $400,000 - the highest price in the entire 2023 auction and more in line with the price of licenses in the suburbs of Philadelphia.

Restaurants “Expanding” Their Options Restaurants have a variety of options to maximize the value of their liquor licenses, such as participating in offsite events and other catered functions which, due to recent changes in Pennsylvania law, can now be conducted for an unlimited number of times (up from 52 per year) or by using a “wine expanded permit” to allow for a form of curated private beer and wine store. Restaurants adding these shops have been able to add to their operations and provide a convenient amenity to their communities (see Pa Rye Co’s “Bottle Shop” in downtown Allentown and Bolete’s B-side Bottle + Larder in Bethlehem).

The Rise of Beverage Companies Additionally, while restaurant licenses are limited by quotas, manufacturers such as wineries, distilleries, and breweries can establish and open satellite tasting rooms without buying the right from an existing licensee. Some restauranteurs and entertainment businesses find the appeal of opening 10

NETWORK MAGAZINE™

their own brewery or winery or partnering with an existing manufacturer to be worth the effort and a way to save the inflated costs of purchasing a liquor license on the open market.

With a manufacturing license, a restaurant can get many of the same benefits of alcohol service but with a focus on alcoholic beverages produced under a Pennsylvania license. In fact, depending on the type of license obtained, a restaurant can get the automatic right to make deliveries of their products, sell online, and sell products to go in addition to serving on their premises. These options allow for unique branding and marketing opportunities and, in many cases, offer their operations a better fit and benefits.

There are, of course, production and regulatory requirements and hoops to jump through. Any business should carefully evaluate its unique needs and offerings to determine the best path forward and ensure it can safely and legally operate with the license it chooses.

Ready-To-Drink Cocktails on the Horizon?

One ongoing legislative battle with the potential to change the landscape is the ability to sell spirit-based “ready to drink” cocktails. Currently, only licensed distilleries and the Pennsylvania Fine Wine and Spirits stores are permitted to sell distilled spirit products to go. While malt-based seltzers and related products are produced, consumers have been gravitating to the spirit-based versions, which are not fermented and are often perceived as a “cleaner” tasting beverage. While Pennsylvania and out-of-state distilleries offer many such options for consumers, the practical problem of selling these products through the state stores is that their brick-and-mortar locations are not well designed to shelve a wide variety of lower-proof products, which inherently take up significant retail space but don’t typically command high price points.

While selling such products through beer distributors offers a potential solution, doing so may hurt brewers by pulling distributor’s attention (and shelf space) away from brewers.

One alternative suggested by some legislators and industry MyNetworkMag.com

members is to allow spirit-based “ready-to-drink" products to be sold through restaurant liquor licenses, similar to how wine is sold through the "wine expanded permit.” This would allow consumers to purchase directly through “R” restaurant licensees and be an additional revenue source. The Commonwealth does not typically leave tax dollars on the table. The legislature will need to work out how to capture the liquor taxes that would normally be charged by the state stores to make the option feasible (state store products carry a significant tax in addition to sales tax).

Creative Paths Forward For many businesses, the service and hospitality industry still operates in a difficult environment with increased costs and changing consumer preferences. Whether you are trying

to make the best use of your existing license, considering buying one or thinking about charting your own path as a manufacturer, it is important to remain flexible and creative.

Knowing all your options, the potential changes in our liquor laws and planning accordingly not only helps serve your customers and clients in unique ways but will help secure your business’s future for years to come.

Anthony M. Brichta is an attorney at Norris McLaughlin, P.A. in the Allentown office, where his practice includes Food and Beverage Law and General Business Law. In addition, Anthony serves as General Counsel to the Pennsylvania Distiller’s Guild, teaches distillation at Northampton Community College, and owns and operates County Seat Spirits with locations in Allentown, Easton, and Hellertown.

Anthony M. Brichta concentrates his practice on liquor law, real estate, and corporate matters. As part of the Norris McLaughlin, P.A. Liquor Law Practice Group, Anthony brings his wide-ranging experience to our alcohol manufacturing, restaurant, and distribution clients.

Anthony Has Extensive Experience With: Liquor Law, Licensing, Manufacturing, and Distribution Food, Beverage, and Hospitality Appellate Practice and Civil Appeals Real Estate, Finance, and Land Use Commercial Litigation and Business Disputes Tax Assessment and Tax Claim Litigation

Anthony M. Brichta ambrichta@norris-law.com Associate, Business Law, Real Estate, and Liquor Law Practice Groups

515 West Hamilton St. #502, Allentown, PA 18101 | www.norrismclaughlin.com | (484) 765-2256

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Before the Bar: The Benefits of Having a Recent Law School Grad in Your Office HANNAH E. BETZ, J.D. AND MICHAEL S. DAIGLE, ESQUIRE DAIGLE COOPER & ASSOCIATES LLC In your last year of law school, you notice a sudden trend: as early as the first week of classes, your LinkedIn will be inundated with hiring announcements. 3Ls race to have their postgraduate plans cemented. They need to confirm their positions so they can worry about finals, graduation, and bar review without one more anxiety hanging over their heads.

Often, though, these announcements have a caveat. These are typically conditional acceptances. The offers are for employment after the graduate passes the bar exam. There are many reasons for this arrangement. The graduate, of course, has to study for the bar— anywhere from four to eight hours a day from graduation in May until the exam in July. (If you’ve never studied for the bar, think of it this way: what you spent three years learning in great, specific, crucial detail, you now get ten weeks to review or learn for the very first time.)

Bar review is a huge commitment of time and energy. A recent graduate may struggle to handle this alongside employment.

Employers, too, may be reluctant to hire someone who cannot fully devote their time to work and is still familiarizing themselves with the law. Lawyers are too busy to spend their time holding a recent graduate’s hand. Perhaps it would be better to leave them to study and bring them on board once they’re barred.

Maybe not. Hiring a recent law school graduate to work before they pass the bar reaps benefits for everyone.

Attorneys in their twentieth year of practice have irreplaceable practical knowledge and ingrained skills that new graduates cannot replicate. However, that graduate is immersed in intensive review of substantive law while working.

The theoretical knowledge a graduate has is significant!

Make use of a recent graduate’s unique “toolbox” to free up time for tasks only an attorney can do. Graduates can spare a few hours to research a novel issue, draft numerous legal documents, or run important errands. Certainly, an attorney could do any of these things— but why when a graduate would gladly do it? Law school graduates will produce detailed, substantively accurate, and technically exceptional work on these assignments.

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Moreover, bringing on a new graduate before they are barred guarantees a better attorney in the future. A graduate who accompanies their supervising attorney to the courthouse will observe how their new jurisdiction functions and get the opportunity to network with the local legal community. A graduate who sits in on client consultations and conversations with opposing counsel will have greater comfort and skill in executing those discussions independently. A graduate who is given the opportunity to draft complaints, answers, and other legal documents will be a more efficient and focused young lawyer. A graduate who spends time researching new and novel issues will both widen their knowledge base and develop the skills necessary to quickly find answers to new questions in the future. Giving recent graduates the chance to perform tasks and observe those they are not yet permitted to do will create a more knowledgeable, skilled, and confident attorney.

The appeal of this approach is twofold: (1) employers should be attracted to the opportunity to utilize a graduate’s abilities while preparing them to be a better contributor in the workplace following their bar passage, and (2) recent graduate employees are eager to get controlled exposure to this environment and encounter the nuances of actual work that law school did not teach them.

If this is intriguing to you, here are some suggestions to make it workable. Have your law school graduate work half of each day and do their bar review during the other half of the day, or your graduate can work two or three full days each week. Involve the graduate in all the work you do— hearings, mediations, client interviews— to supplement the limited experience they have acquired in law school. Allow the graduate to read through case files and documents so they can keep abreast of current clients and cases and give them a head start in their new practice areas.

A recent law school graduate will be eager to dive into work— they’ll be an enthusiastic, knowledgeable, and creative asset to the workplace.

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health & sciences

Unleashing the Power of Mushrooms: A Modern Approach to Canine Health DEVIN BRIDGEMAN, OWNER & FOUNDER, MUSH BUDDIES In the realm of holistic health, ancient wisdom often meets modern innovation. Mushrooms, long revered by civilizations for their medicinal properties, are now stepping into the spotlight as a transformative solution for enhancing canine wellness.

more. Backed by scientific research from reputable sources such as the National Center for Biotechnology Information (NCBI) and the National Library of Medicine (NLM), Mush Buddies harnesses the power of naturally occurring compounds found in mushrooms to optimize canine wellness.

From the annals of history, mushrooms have been celebrated for their therapeutic benefits. Ancient Greek physician Hippocrates, circa 450 BCE, recognized the amadou mushroom's potent anti-inflammatory properties, utilizing it in wound care. Fast forward to the present, and mushrooms are experiencing a resurgence in popularity for human health. Yet, their potential for improving our canine companions' wellbeing remains largely untapped.

Manufactured in a GMP-certified facility in the USA, Mush Buddies prioritizes quality and safety. With a commitment to transparency, each chew is crafted with minimal inactive ingredients and no unnecessary fillers, ensuring maximum potency and efficacy.

Enter Mush Buddies: a pioneering venture poised to revolutionize how we approach dog health. At its core, Mush Buddies Joint + Mobility Chews are more than just supplements; they represent a holistic approach to supporting your dog's vitality. Crafted with human-grade ingredients and a proprietary blend of five organic, functional mushrooms— Chaga, Cordyceps, Lion’s Mane, Maitake, and Red Reishi— these chews offer a multifaceted approach to canine health.

The benefits extend far beyond joint support and enhanced mobility. Mush Buddies' formulation is meticulously crafted to promote 12 key health benefits, including cognitive function, immune system support, gut health balance, allergy relief, and

Central to Mush Buddies' efficacy is its meticulously curated ingredient profile. From Glucosamine HCl and Methylsulfonylmethane (MSM) to Chaga and Red Reishi extracts, every component is selected for its potent antiinflammatory, joint-lubricating, and mobility-supportive properties. This comprehensive formulation sets Mush Buddies apart as the premier choice for canine joint and mobility support.

As dog parents ourselves, we understand the importance of providing only the best for our furry friends. Mush Buddies was born out of this dedication to excellence—a product made by dog parents, for dog parents. Join us in revolutionizing dog health with Mush Buddies, where ancient wisdom meets modern innovation.

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Sleep: The Secret to Wealth, Health and Longevity YULIYA SEMENOVYCH, LONGEVITY CONNOISSEUR AND FOUNDER OF ELIXIR HEALTH AND WELLNESS In today's go-go-go culture, sleep often takes a backseat, but this neglect comes at a huge cost, one we sometimes only notice once it's too late. Read on to learn what you can do today to help reverse that trend!

The adage "I'll sleep when I'm dead" not only undermines our current health but might speed up our trip to an early grave.

Sleep is not a passive state like most believe; it's a dynamic activity during which much of the body and mind's processing, restoration, and healing occurs. In his book, "Why We Sleep," Matthew Walker provides compelling evidence that links insufficient sleep with a host of serious health issues, including immune system breakdown, cardiovascular disease, obesity, as well as reduced earning potential across your lifetime, and a shortened life expectancy.

At the heart of the sleep-health connection is the vital role that sleep plays in brain function. REM sleep, which is rich with vivid dreaming, is crucial for emotional regulation and creativity.

High-quality sleep fosters better problem-solving abilities and stronger emotional resilience. It's no surprise, then, that sleep deprivation can impair these functions, leading to poor decision-making and increased emotional volatility.

Non-REM sleep, or deep sleep, helps prevent cognitive overload. It is during this stage that the brain is essentially detoxifying, clearing out the day's metabolic waste and preventing the brain circuits from becoming overloaded. Those who miss out on sufficient sleep, particularly deep sleep, miss this critical restoration stage, which, over time, can lead to cognitive decline and memory impairment.

Moreover, sleep is fundamental to creativity and productivity.

The detrimental effects of sleep deprivation on the body's ability to regulate everything from emotions to logic to blood sugar are profound. A startling study highlighted by Walker revealed that sleeping less than six hours per night equals billions of dollars in lost productivity for the United States. This is due to an increase in employee illness, brain fog, low energy, lack of creativity, and an increase in "freeloading" on projects.

Emerging therapies like red light therapy and hyperbaric 18

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oxygen therapy (HBOT) show promise in enhancing sleep quality, which could be a goldmine for those struggling with sleep issues.

Red light therapy, known for its ability to influence melatonin production and adjust circadian rhythms, may help individuals fall asleep more quickly and enjoy deeper, more restorative sleep.

Similarly, HBOT, traditionally valued for its healing and antiinflammatory benefits, is now being explored for its potential to improve sleep by enhancing brain oxygenation and circulation. HBOT also helps reduce stress, increases energy, and upregulates genes associated with longevity and immunity.

One strategy organizations with employees can consider is flexible work hours. Some people function best as larks, and would thrive with a 0600 start time; the night owls would be most productive with a 0900 start time. Staggering start times would not only increase productivity but would also reduce traffic congestion and sleep-related car accidents.

Recognizing the crucial role of sleep-in maintaining health, preventing disease, and improving lifespan is essential to wanting to implement strategies that promote healthy sleep habits. Some actionable, scientifically proven strategies that will help boost sleep is: • Setting an alarm for a consistent bedtime and wake up time - and giving yourself an 8-hour sleep opportunity window. Sleeping in on weekends will only make your grogginess worse on Monday morning!

• Reducing exposure to blue light before sleep. This could include everything from wearing blue light blocking glasses, to removing electronics from the bedroom, and changing out your light bulbs to warm/ incandescent.ones.

• Creating a restful sleeping environment. Get your pets out of the bedroom, if possible, as this alone can significantly improve your sleep quality. Adding blackout curtains and removing visual clutter will also help.

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Ultimately, sleep is a powerful yet underappreciated pillar of health and longevity. It is as vital as the air we breathe and the food we eat. By prioritizing sleep, we make a significant investment in our overall health and enhance our quality of life.

As ongoing research continues to reveal the broad-reaching benefits of sleep, it becomes increasingly clear that improving sleep quality remains a key focus in boosting public health and extending years of disease-free life.

Follow us on social media to learn more! You can also book a complimentary exploratory call with Yuliya at Elixir Health and Wellness by visiting www.elixirlv.com .

Socials Elixir Health and Wellness Facebook: Elixir Health and Wellness (https://www.facebook. com/elixirhealthandwellness) Instagram: @elixirhealthandwellness (https://instagram.com/ elixirhealthandwellness) TikTok: @elixirhealthandwellness (https://www.tiktok.com/@ elixirhealthandwellness) LinkedIn: Elixir Health and Wellness (https://www.linkedin.com/ company/elixir-health-and-wellness)

health&sciences

Unveiling the Connection Between Massage Therapy and Positive Mental Health JESSICA PRINCE, LMT, MMP, MEDTHERAPY SOLUTIONS, LLC “Massage therapists listen with their hands and their hearts" - Anonymous.

While everyone's mental health is important, and there are a lot of ways to prioritize one's mental health, what is most important to recognize is that you are the only person who can prioritize your mental health.

In prioritizing one’s mental health, some people go to counseling, while others turn towards nature, walks, hikes, etc. It could even be unplugging from your cell phone, tablet, or computer and just being in silence, meditating for a period of time, or reading a good book. It could also be a hobby, like going to the gym or doing arts and crafts.

There are hundreds of ways to prioritize one's mental health, especially through self-care. That could look like getting a massage and then going to the chiropractor for an adjustment.

What sounds better than getting a massage in a totally quiet, dark room and being unplugged from the world, where the day's stress can just melt away? Possibly an entire day planned like that, but I digress…

Did you know that beyond the substantial physical benefits, massage therapy is highly beneficial for a multitude of physiological and psychological problems? Massage therapy can help with pain relief, stress relief, insomnia, high blood pressure, anxiety, depression, etc. In fact, touch connects us and makes us feel cared for and grounded.

Research has shown that getting an hour massage can have the same blood pressure-lowering effects as going for a short walk. And if given the choice, most individuals prefer the relaxing benefits of a massage over physical activity. I mean, 20

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wouldn't you? Numerous clients have expressed a preference for receiving a massage rather than engaging in an exercise when presented with a choice. This highlights the appeal and perceived effectiveness of massages promoting relaxation and reducing stress, which can ultimately lead to a reduction in blood pressure. The preference for massage therapy over physical activity may be driven by the immediate and noticeable relaxation and wellness benefits that massage provides, as compared to physical activity.

Massage therapy (1) reduces cortisol - the hormone that is produced when the body is stressed; (2) increases serotonin - the hormone neurotransmitter that carries signals between the nerves and the body, reducing the feelings of depression; and (3) releases endorphins - the hormones your body releases during massage, relieving pain, stress, and improving your sense of wellbeing. This also makes your body better equipped to fight negative feelings and physical discomfort.

Boiled down to its most simplistic terms, massage therapy + decreased cortisol + increased serotonin + endorphin release = improved mental health and self-care.

So, ask yourself, when did you last do something just for yourself? If you can't think of anything right off the cuff, chances are you're overdue because you've been focused on doing things for everyone else in your life except for yourself. We are our own first line of defense against burnout and prioritizing our own mental health. And if we forget that, not only do we suffer, but so does everyone around us who relies upon us. That is why it is imperative that you prioritize your mental health through self-care.

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Surgical Options for Hearing Loss JENNIFER STINSON, AU.D, DOCTOR OF AUDIOLOGY, STINSON AUDIOLOGY SERVICES In my previous article in the Spring Issue titled A Different Type of Hearing Aid, I explained amplification options for a person with no useable hearing in one ear. Moving forward, I will write about the different types of surgical options for people with hearing loss. As an Audiologist, I do not perform surgeries; however, Audiologists work closely with Otolaryngologists or ENT (Ear, Nose, and Throat Physicians) who perform surgical procedures to improve hearing. By helping to diagnose the etiology, or the anatomical origin, of the hearing loss, the Audiologists help the ENT to determine if surgery is an option for a patient.

One type of hearing loss that can often be corrected by surgery is conductive or mixed hearing loss. Hearing loss can originate in 3 different places: the outer, middle ear, or inner. If hearing loss is caused by a problem in the middle ear, it is often due to the three tiny bones located in the middle ear. These bones are the smallest bones in the human body and are called the malleus, incus, and stapes. When sound hits the ear drum these bones move together to increase the level of sound that gets introduced to the inner ear. If they do not move correctly in harmony, this is what results in a conductive hearing loss. In this case, the hearing loss is not what is referred to as a nerve

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or sensorineural hearing loss, and in many cases, the hearing nerve is fully intact, but the problem is in getting the sound to the nerve or the inner ear. If there is any degree of hearing loss at the site of the nerve in addition to the middle ear (or the tiny bones in the middle ear), then this is referred to as a mixed hearing loss.

The type of hearing loss is determined by the Audiologist when completing the full hearing test. If it is determined that there is a conductive or mixed hearing loss, the ENT would order a CT scan of the middle ear to assess the bones. In most cases, if the problem is related to the bones, then it usually is the stapes bone. This disease is called otosclerosis, which is abnormal bone growth on the stapes. If the ENT determines surgery is a good option, the stapes are removed, and a prosthetic device is put in place. This is with the hopes that the hearing will return to normal or near normal.

It is important to remember that this surgery is not always successful. It is up to the ENT to determine if the risk is greater than the reward. If you have hearing loss and are unsure of the type of hearing loss or its cause of your hearing loss, it is best to consult with an Audiologist or an ENT surgeon.

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Ensuring Excellence in Manufacturing: The Critical Role of cGMP in the Lehigh Valley NATHAN ROMAN, INDUSTRY EXPERT IN EQUIPMENT, VALIDATION, AND TEMPERATURE MAPPING AT ELLAB In today’s competitive manufacturing landscape, particularly within the health and life sciences sector, the stakes for maintaining product quality and safety have never been higher. With technological advancements rapidly influencing production methods, adhering to Current Good Manufacturing Practices (cGMP) is not just recommended; it's crucial. These practices are essential in industries such as pharmaceuticals, hospitals, pharmacies, and R&D companies, where even minor discrepancies can lead to significant consequences. This article explores the evolution of cGMP, highlighting its importance in today’s tech-driven age, and introduces how local companies like OraSure Technologies and Sharp Packaging Solutions champion these standards to enhance compliance and product integrity.

What is cGMP? Current Good Manufacturing Practices (cGMP) are a set of regulations enforced by the Food and Drug Administration (FDA) and global regulatory bodies. Designed to ensure the safety and efficacy of manufactured goods, these regulations are dynamic, evolving with advancements in technology and manufacturing processes. cGMP covers everything from the raw materials used in manufacturing to the detailed procedures involved in production.

The Evolution of cGMP cGMP guidelines first appeared in the Code of Federal Regulations in 1963, influenced by growing concerns over drug safety and efficacy. Recognizing the need for standardized practices, the World Health Organization (WHO) released its own draft text of cGMPs in 1968. Since then, cGMPs have undergone numerous revisions, the most notable in 1996 and again in 2015.

Core Objectives and Benefits of cGMP As we explore the evolution of cGMP, from its inception in the 1960s to the comprehensive revisions in recent years, it's clear that these guidelines are not static. They adapt to the 24

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ever-changing landscape of manufacturing technology, ensuring that safety and efficacy remain at the forefront of production processes. This ongoing adaptation is crucial for industries where precision and reliability are non-negotiable. cGMP serves to enforce quality standards and specifications, reduce risks of product defects, and increase overall safety for the end-user. By setting stringent quality controls, cGMP helps organizations minimize the risk of non-compliance with industry standards and regulatory guidelines.

Adhering to cGMP regulations ensures product consistency, enhances consumer safety, and fosters trust. Organizations that implement these guidelines are better positioned to pass regulatory inspections, avoid legal issues, and maintain high standards in product quality.

Practical Applications and Challenges Across industries, from pharmaceuticals to food production, cGMP guidelines ensure that products are produced under controlled conditions, reducing the risk of contamination and ensuring consistent quality. These practices are not only critical for consumer safety but also for the credibility and longevity of the manufacturing firms. Keeping up with cGMP requirements can be daunting, with challenges including high implementation costs, continual staff training, and extensive documentation management.

Lehigh Valley’s Commitment to cGMP In the Lehigh Valley, companies like OraSure Technologies and Sharp Packaging Solutions are leading the way in adherence to cGMP. OraSure Technologies develops, manufactures, and markets point-of-care diagnostic tests. Sharp Packaging Solutions is a global leader in contract packaging and clinical services for pharmaceuticals and biotechnology. They are both committed to rigorous validation to ensure their products meet the highest quality standards. This solidifies their position as trusted partners in healthcare, not just in the Lehigh Valley but globally.

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Our Proactive Role in Enhancing cGMP Compliance Building on the commitment of local companies, we, as individuals and organizations, also have a crucial role to play in enhancing compliance with Current Good Manufacturing Practices (cGMP). This commitment should be driven by a proactive approach to quality and safety. After discussing the broader implications and regional commitment to cGMP, it’s important to personalize this impact.

Drawing from over two decades of experience in commissioning, qualification, and validation (C&Q), I’ve led efforts to implement robust compliance solutions that go beyond standard requirements. My daily work has involved strategizing and applying in-depth knowledge to optimize processes and technologies. At my company, Ellab, we enhance cGMP compliance through advanced technological solutions and services. We provide innovative software that automates and secures the documentation process, ensuring that all records are not only accessible but also fully compliant with stringent regulatory standards. Beyond documentation, our tools offer real-time monitoring and validation of manufacturing processes, which are essential for maintaining the integrity of production

environments. This continual monitoring helps us detect and address issues before they affect product quality, embodying our commitment to excellence and reliability.

Conclusion and Call to Action Understanding and implementing cGMP is imperative for any firm aspiring to lead in the health and life sciences sector.

For an in-depth exploration of how cGMP can elevate your manufacturing processes or to discuss the latest strategies for maintaining compliance, join me in a conversation on LinkedIn or reach out directly via email. Let's navigate these complex regulations together, ensuring safety and efficacy in all we do.

About the Author Nathan Roman is a validation expert with over 22 years of experience in the pharmaceutical industry. He specializes in equipment commissioning, validation, and temperature mapping studies, ensuring compliance with GMP regulations. Nathan’s work focuses on improving operational efficiency and data accuracy through innovative solutions for sensor placement and qualification techniques. His extensive experience and dedication to excellence make him a trusted voice in the field of pharmaceutical manufacturing and validation.

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Flapping, Rocking, Bouncing, & Spinning; Exploration into the World of Stimming Behaviors VANCE P. FARRELL, M.S. CLINICAL COORDINATOR, BEHAVIOR SPECIALIST, & CLINICAL MENTAL HEALTH TRAINER NEW LEAF SUPPORTS When you hear the word “stimming," what comes to mind? Do you envision a person rocking back and forth in a rhythmic manner, somebody bouncing/jumping in place, or a child whose hands are flapping as they look at something with pure joy? All of these, and many more, are examples of selfstimulating, or stimming, behaviors that are often associated with diagnoses such as Autism Spectrum Disorder and ADHD since they are part of the diagnostic criteria for them.

However, what is often overlooked is that stimming behaviors such as these are not unique to people with one or both of the diagnoses listed above, but rather, stimming behaviors are present in everybody’s life. Think about times you’ve found yourself performing an action without even realizing you were still doing it. Things such as clicking/tapping a pen, twirling your hair, swaying side to side while standing, and other actions that are performed by people every day are also stimming behaviors.

When thought about from this viewpoint, it can raise questions about what purpose these actions possess in our lives. The answer to that question is both very simple and very complex.

These actions help a person to regulate one or more aspects of themselves, such as their senses, thoughts, and/or emotions.

From a surface-level perspective, this answer provides a brief overview of what the goal of these stimming behaviors is intended to do and helps to explain why the number of different stimming behaviors is so expansive. However, deeper layers must be explored to truly uncover what these actions can and do to help people in different aspects of their lives and why they might be displaying these stimming behaviors.

Taking a deeper dive into the aspects mentioned above, stimming behaviors can help people when they are experiencing either a deficit or are overwhelmed when it comes to their sensory intake and stimulation. During times of sensory deficit, stimming behaviors serve the purpose of providing sensory input a person may desire to help themselves feel good. Enjoying certain textures, tastes, smells, sights, and/or sounds that can be created or mimicked by these stimming behaviors can greatly aid a person in 26

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getting the input they need. Conversely, during times of overstimulation, stimming behaviors have been observed to assist people with managing this feeling of being overwhelmed without shutting down or exploding to get this sensation to go away. These stimming behaviors also give the person a sense of control in situations where they are overwhelmed by the bombardment of sensations they are experiencing simultaneously. Taking control over these repetitive movements on a subconscious level helps to ground the person. It gives their senses and their brains a controlled and predictable stimulus to focus on rather than the unpredictable and overwhelming sensations they were experiencing previously.

Stimming behaviors can also be present when a person is experiencing intense, racing, and/or overwhelming thoughts they are finding difficult to manage and control.

These thoughts could result from new opportunities and experiences, upcoming transitions, perceived doubt, and/ or having too many thoughts on one’s mind. Typically, these types of thought are accompanied with equally intense and overwhelming emotions that can be hard for people to handle.

Emotions such as excitement about these new opportunities and experiences, anger or frustration about the upcoming transitions, fear about the perceived doubt, and anxiety from the many thoughts going through their mind simultaneously.

Stimming behaviors have been shown to aid a person in calming and managing these intense emotional reactions, whether they are positive or negative emotions, by giving them that sense of control and helping to shift some of the focus away from what was causing them to experience the intense emotion(s).

Whatever the reason for the presence of the stimming behavior in a situation or circumstance, what should be remembered above all else is that this is the person’s way of coping, managing, and/or taking control of one or more of these aspects of their life and they should not be shamed for it.

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Giving the Gift of Hearing – and Speech

With cochlear implants, 7-year-old twins embrace school, play and life PAUL WIRTH, WRITING CONTRIBUTOR, LEHIGH VALLEY HEALTH NETWORK When twins Mikey and Matthew Davis were babies, their parents had no idea they could not hear.

It was only around their first birthday ¬¬¬¬– when the doctor at a routine checkup asked if the boys were talking – that Alan and Jessica Davis of Bethlehem began to worry. A subsequent hearing test at Lehigh Valley Hospital–Muhlenberg confirmed their fears: the twins had little or no ability to hear in either ear.

Today, thanks to cochlear implants and careful follow-up care from the team of specialists at Lehigh Valley Reilly Children’s Hospital, the boys are hearing within the normal range while wearing their cochlear implants.

And they have learned to speak “in the cutest little voices.”

Lehigh Valley Reilly Children’s Hospital was the first place in the Lehigh Valley where children could receive cochlear implants. It is still one of the few places in the state where the surgery is available. It’s just one more way children can receive a higher level of care close to home at the region’s first and most trusted children’s health network built just for kids.

Hearing aids would not work For many people with hearing loss like the twins had, hearing aids alone would not help, says Alicia Stanley, AuD, the audiologist who has been caring for Mikey and Matthew. “A hearing aid amplifies sound,” she says, “but the patient would not get the clarity of hearing they need to be able to learn to talk.”

“Cochlear implants hot-wire a person’s auditory system,” says Sri Chennupati, MD, the surgeon who cared for the Davis twins. The implants bypass the part of the ear that is not working. “We are granting someone access to sound,” he says, “and giving them the ability to develop speech.”

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A new pathway for sound The external portion of a cochlear implant looks a bit like a hearing aid, Dr. Chennupati says, and contains a microphone to pick up sounds and a processor to digitize them. The internal portion consists of a microchip processor under the skin that is connected to tiny electrodes that go into the inner ear and stimulate the auditory nerve directly. Think of it as a new pathway for sound impulses to get to the brain.

Dr. Chennupati installed the implants in the left ears of both twins shortly before their second birthdays. Stanley took it from there, activating the implants a month or so later. She followed up with them often, as did a speech therapist. At the same time, their young brains learned to recognize and understand sounds while they developed speech and language skills.

“Both the boys are doing great in school,” says Jessica Davis. “They are now in the first grade. They are very social and outgoing. They play baseball and basketball. They love to learn new things, read, and craft.

Nothing stops them or slows them down."

A family approach Stanley says that thorough follow-up, ongoing support, and therapy are the keys to a successful outcome. "It's a real family approach. Those who follow through really thrive.”

As a result, the twins, who recently celebrated their seventh birthday, are in mainstream classrooms with their hearing peers. Their speech therapy continues, and while there still are some speech sounds they find a little tricky to produce, “it is a work in progress,” their mom says.

"The boys are right where we want them to be at this point, and they continue to improve," Stanley says. "They speak very well and in the cutest little voices."

She says the Davis twins are just one example of the success of Lehigh Valley Reilly Children’s Hospital’s team approach, providing expert care and easy access to surgery and follow-up care in a “smaller-clinic” setting. “It’s close to home,” she says. “Patients don’t have to travel to Philadelphia or New York to get expert, high-quality care.”

Among the most rewarding experiences for the care team following cochlear implant surgery is the day the implants are turned on for the first time. As an audiologist who does the activation, Stanley sees it first-hand. Dr. Chennupati and others on the team get to share in the excitement vicariously through videos, patient cards, and letters. It's truly moving, team members say, to watch the reaction of a child who can hear his mother’s voice for the very first time.

"In the months, weeks, and days leading up to their surgeries," Jessica Davis recalls, "we felt anxious, nervous, and even heartbroken for them to have to go through surgery at such a young age. But nothing outweighs giving our boys an opportunity to hear the world around them.”

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Visit LVHN.org/children to learn more.

Enhancing Business Operations with Integrated Financial Services SHAWN BOGUTSKIE, VP BUSINESS SERVICES OFFICER FIRST COMMONWEALTH FEDERAL CREDIT UNION In the evolving business banking landscape, integrating various financial services offers a strategic advantage by streamlining operations and enhancing financial management. This approach not only simplifies the banking experience but also provides comprehensive support tailored to businesses' unique needs.

Integrated Financial Services: A Holistic Approach Integrating financial services means consolidating banking operations such as savings, checking, loans, and credit management into a single platform. This holistic approach facilitates better cash flow management, simplifies financial tracking, and enhances decision-making capabilities.

Key Components of Integrated Financial Services 1. Business Checking and Savings Accounts: Essential for daily operations, these accounts are the foundation for business financial management. They offer a secure place for asset accumulation and easy access to routine transactions.

2. Business Loans and Credit Options: Access to various financing options supports growth and operational needs. Having tailored loan and credit options can provide the necessary capital flexibility for expanding physical locations, increasing inventory, or managing cash flow.

3. Digital Cash Management: Modern businesses require digital solutions that align with their dynamic nature. Digital cash management tools offer automated services such as online bill 32

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pay, electronic funds transfer, and real-time account monitoring, which are crucial for efficient financial operations.

4. Merchant Services: Accepting payments is streamlined through integrated merchant services. These services allow businesses to accept various forms of payment, enhancing customer transactions' efficiency and security.

Benefits of Integrated Financial Services • Efficiency: Reduces the time and effort needed to manage multiple financial relationships and accounts.

• Cost-Effectiveness: Potentially lowers costs through bundled services and reduced fees.

• Improved Financial Oversight: Provides a comprehensive view of the business's financial health, aiding better strategic planning and resource allocation.

• Enhanced Security: With consolidated services, security measures are more robust, providing better protection against fraud and cyber threats.

Integrating financial services offers a compelling solution for businesses looking to streamline their financial operations and enhance efficiency. This approach not only simplifies the management of finances but also provides crucial tools and resources for modern business operations. Adopting integrated financial services will be vital to maintaining competitive advantage and achieving long-term success as the business environment evolves.

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Why Do You Do It Part 3: A Cautionary Tale RAY BRIDGEMAN, PRESIDENT DO IT FOR DOM-FOCUS FOUNDATION, CO-FOUNDER NETWORK MAGAZINE & PARTNER BRIDGEMAN STRATEGIC CONCEPTS

Quick recap. In the Fall of 2022, Why You Do It, Part 2, I re-introduced you to the amazing background of Adam Keys, a Veteran wounded in Afghanistan, and Jessica Buchanan, an aid worker kidnapped in Somalia. Telling their stories of tragedy turning into a life of giving back. Then my own family’s tragedy of losing Dominic Bridgeman to cancer and his selfless act of creating the concept of Do It For Dom, Focus Foundation while in the hospital fighting for his life. His mission to raise awareness for early detection of cancer and raise funds for research in an effort that no other family has to endure what we have.

So, after losing my son, I made a promise to myself to get on top of my health. I take better care of my body by working out more, trying to eat better, and getting those medical things done, like yearly physicals and all those preventive testing and procedures. While in my yearly physical, I joked with my doctor, you can get off my ass now, I scheduled the coloscopy, and I am only 2 years behind. He then informed me that they changed that protocol to 45, so I was 7 years behind. Fast forward to the procedure, everyone always says that the preparation is worse than the procedure. After all, you get a great nap. I wake up and ask why the room is moving, and I am told that there are complications and we are on the way to the hospital. I came to again in ICU with a bag of blood, lucky to not have bled out. Apparently, they found a large polyp, removed it as part of the standard procedure, and sent it out for testing. My luck has it; there was a blood vessel going through it, and as you can imagine, once it was cut, the drama started. After a couple of days in the hospital, I was just happy to be alive. Then, the wait for the results and the worrying start all over again.

I will never forget the call from my GI doctor. He starts with great news, it’s not cancer, and it wasn't even at the pre-cancer stage yet. Then he goes on to say, “I can’t tell you for a medical certainty that it would have turned into cancer, then he says, 34

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I’m sure it would have been cancer in not so far future.” That kind of news rocks you for sure, but I still feel extremely lucky that it all worked out. Fast forward again, working out, and I just feel like I can't get in shape. After another GI appointment and more tests, I found out I had H-pylori. This infection can eventually cause stomach cancer. On to antibiotics, another colonoscopy, and a bonus endoscopy just to be sure nothing else is wrong.

I tell you this not to scare you from getting these tests done, but not to put these off. Remember, I was 52 when I started getting all this into perspective. I was 7 years late on one test and hadn't had a physical in who knows how long. Remember what the GI doctor told me? This would have been cancer, and then we would be having a different conversation. If Dominic was here today, he would tell you he ignored symptoms and put things off. We live in a country with arguably the best medical care in the world. Don't use the usual excuses, I don't have time, I can't afford it, it won't happen to me, and the list goes on. This is a very short life; get the most out of it, and if you don't take care of yourself for you, do it for your family and friends.

Dominic’s dream “Dad, I know what I want to do with my life when I beat this thing and get out of the hospital. I want to find a way to help others and their families going through this.

Get rid of some of the stigmas that come along with certain cancers and medical conditions. Encourage people to get early and often checkups and be a motivation to those going through this journey.” We will be holding our 3rd Annual Music Festival on July 14th to do our part, to help reach Dom's dream. There have been a lot of advancements in the treatment of cancer, but it will take more. This year's recipients will be Cancer Support Community Greater Lehigh Valley & American Cancer Society. Please come out and enjoy a day of music, awareness and raising funds for research. If you can't make it, please consider donating at doitfordom.org.

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How to Reduce Low-Back Pain

Sick of that constant backache? Here are six strategies to feel great again.

JOSEPH ARANGIO, ARANGIO.COM Low back pain is a common condition that affects millions of people worldwide. It can range from mild discomfort to debilitating agony, impacting your ability to perform daily activities and affecting your overall quality of life. If your back hurts every time you tie your shoes, it’s time to fix it—those Velcro sneakers aren't a good look. The good news is that there are proven strategies you can implement to alleviate low-back pain and prevent its recurrence.

A quick disclaimer on medical advice: I'm here to motivate, inspire, and help you reach your fitness goals. But remember, I'm not your go-to guy for medical counsel. If you have any concerns or questions about back pain, please consult a qualified healthcare professional.

Common Causes of Low-Back Pain The most common cause of low-back pain is musculoskeletal strain or injury. This type of pain often results from poor posture, improper lifting techniques, or overuse of the back muscles. Other common causes include: Muscle strain: Overstretching or tearing the muscles and ligaments supporting the spine can lead to low-back pain. This can occur due to sudden movements, lifting heavy objects, or repetitive activities that strain the back muscles.

Herniated disc: The intervertebral discs act as cushions between the vertebrae in the spine. A herniated disc occurs when the soft inner core of a disc pushes through the tough outer layer, irritating nearby nerves and causing pain.

Degenerative disc disease: As you age, the intervertebral discs naturally lose moisture and wear down, leading to degenerative disc disease. This condition can cause chronic low-back pain and may be accompanied by other symptoms like stiffness and limited mobility.

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Spinal stenosis: Spinal stenosis is a narrowing of the spinal canal, which can put pressure on the spinal cord and nerves. This narrowing often occurs with age and can sometimes result in low-back pain and radiating leg pain (sciatica).

Scoliosis: Scoliosis is an abnormal curvature of the spine that can cause uneven pressure on the discs and joints, leading to low-back pain. It typically develops during childhood or adolescence but can also occur in adulthood.

Arthritis: Osteoarthritis and rheumatoid arthritis can affect your spine and cause low-back pain. These conditions involve inflammation and deterioration of the joints, leading to discomfort and stiffness.

Injury or trauma: Accidents, falls, or sports-related injuries can cause fractures, sprains, or strains in the back, resulting in acute or chronic low-back pain.

It's important to note that low-back pain can have multiple causes and a comprehensive evaluation by a healthcare professional is necessary for an accurate diagnosis and appropriate treatment plan.

How to Reduce Low-Back Pain Your back pain shouldn’t be the theme of every conversation.

Whether you're dealing with occasional twinges or chronic discomfort, these techniques can provide relief and help you regain control of your life. Here are six effective approaches to reduce lowback pain and improve your well-being.

1. Maintain proper posture One of the fundamental factors contributing to low-back pain is poor posture. Slouching or sitting for extended periods with a hunched back can strain the muscles and ligaments in your lower back.

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They say sitting is the new smoking. If that's the case, most folks over the age of 40 have been chain-smoking for years. To reduce the risk of pain, it is crucial to maintain proper posture throughout the day. Pay attention to your alignment when sitting, standing, or lifting objects. Sit with your back straight, shoulders relaxed, and feet flat on the floor. When standing, distribute your weight evenly on both feet and engage your core muscles to support your spine Coaching Tip: When lifting heavy objects, squat down and use your legs rather than your back to minimize strain.

2. Engage in regular exercise Physical activity is a powerful tool for reducing low-back pain.

Regular exercise helps strengthen the muscles that support the spine, improve flexibility, and enhance blood flow to the area.

Incorporate exercises that focus on core strength into your routine.

These exercises target the abdominal and back muscles, which are crucial in maintaining a healthy spine.

Coaching Tip: Aerobic exercises like swimming, walking, or cycling can also be beneficial, as they promote overall fitness and help maintain a healthy weight, reducing the stress on your back.

Coaching Tip: Alternating between heat and cold therapy can provide even greater relief, so experiment with both approaches to see what works best for you.

6. Maintain a healthy weight Maintaining a healthy weight is essential for overall well-being and can significantly impact low-back pain. Excess weight puts additional strain on your joints and can contribute to discomfort in your lower back.

Coaching Tip: Prepare and plan your meals ahead of time, focusing on balanced portions of protein, carbohydrates, and healthy fats.

This can help you avoid overeating and make healthier choices.

Remember, it's crucial to consult with a healthcare professional to determine the most appropriate techniques and exercises for your specific condition. Your doctor or physical therapist can provide personalized guidance and create a comprehensive plan to address your low-back pain effectively.

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3. Practice mindful movement In addition to regular exercise, practicing mindful movement techniques can provide significant relief from low-back pain.

Mind-body exercises, like yoga and stretching, emphasize proper alignment, flexibility, and relaxation.

These practices not only stretch and strengthen the muscles but also promote mental well-being and stress reduction. You can improve body awareness, release tension, and develop a more harmonious relationship with your back through mindful movement.

4. Prioritize ergonomics Whether at work or at home, creating an ergonomic environment can help alleviate low-back pain. Evaluate your workspace and make necessary adjustments to promote proper posture and reduce strain on your back. Use an ergonomic chair with good lumbar support to maintain a neutral spine position and ensure your desk is at the appropriate height.

When using electronic devices, such as laptops or tablets, use a sit-stand desk to position them at eye level to avoid hunching over.

Coaching Tip: If you're required to stand for extended periods, consider using a cushioned mat or supportive shoes to provide comfort and shock absorption.

5. Apply heat and cold therapy Heat and cold therapy are simple yet effective methods for managing low-back pain. Applying a heating pad or taking a warm bath can help relax muscles and improve blood flow to the affected area, providing relief from pain and stiffness. Cold therapy, on the other hand, can help reduce inflammation and numb the area. Use an ice pack wrapped in a thin cloth and apply it to your lower back for 15-20 minutes at a time.

Joseph Arangio, MS, CSCS, is co-founder of Arangio.com, a results-driven body-transformation program for men and women, over the age of 40, who want to lose weight, get strong, and slow aging in 90 days guaranteed. Scan the QR Code right now to claim your free copy of his latest book, The New Fountain of Youth. [QR CODE TO: https://www.arangio.com/new-fountain-of-youth ]

Sandals New Resort in St. Vincent!

JENNIFER DONCSECZ, CTIE PRESIDENT, VIP VACATIONS INC

The Caribbean unveils a hidden gem with the recent opening of Sandals Saint Vincent. This all-inclusive paradise caters exclusively to adults, promising an unparalleled escape for couples seeking tranquility and adventure. Located about 45 minutes from the new airport in St. Vincent, this resort experience includes round-trip shuttle transfers.

Imagine waking up to the gentle rhythm of waves lapping at your private overwater bungalow. One of the highest-category rooms at this new resort is their over-the-water bungalow! Many room categories offer swim-up suites, and every room category has a private outdoor soaking tub. Lush greenery and endless turquoise vistas greet you each morning, setting the stage for a truly unforgettable experience. Sandals Saint Vincent prioritizes personalized pampering, with on-site wellness centers offering rejuvenating treatments tailored to your desires. Their state-of-the-art gym and open-air spa add to the 5-star rated status.

But Sandals Saint Vincent isn't just about relaxation. For the active couple, the resort offers a plethora of thrilling options. Embark on an expedition through the island's mystical rainforests, where hidden waterfalls await discovery. Dive into vibrant coral reefs teeming with marine life, or set sail on a catamaran cruise, exploring secluded coves and hidden beaches. The resort even facilitates cultural experiences, allowing guests to connect with the rich heritage and friendly spirit of the Vincentian people. Scattered throughout the resort are bicycles that are free to use whenever you want!

The culinary scene at Sandals Saint Vincent is just as captivating. Sandals St. Vincent boasts 11 specialty restaurants. These restaurants offer a variety of cuisines, allowing guests to embark on a global culinary adventure while also featuring delicious local dishes that showcase the island's fresh ingredients.

Indulge in delectable dishes crafted with the freshest local ingredients, where international flavors are infused with a distinct island twist. Each meal is an opportunity to embark on a global culinary adventure while celebrating the bounty of Saint Vincent.

One of the best features of this resort is the beach club and infinity pool, which are positioned adjacent to the beach. There is no better place to view the sunset than from this ideal location!

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Whether you crave serenity under the Caribbean sun or yearn for exhilarating adventures, Sandals Saint Vincent caters to your every whim. This exquisite new resort is poised to become a leader in romantic getaways, offering an unparalleled blend of luxury and adventure. If you have been to a Sandals Resort before, you could also qualify for a repeat guest discount! Currently, there is a promotion for airfare credit to St. Vincent! VIP Vacations is a top-selling Sandals Resorts agency, and we would love to assist you on your vacation to this amazing new resort!

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