17 fall strive issuu

CROSS FIT101 LEARN HOW TO GET STARTED PAGE 4

KITCHEN

CLEAN OUT

FIVE EASY STEPS TO A HEALTHIER PANTRY PAGE 5

TENNIS ANYONE?

LOVING THE GAME NO MATTER YOUR AGE OR TALENT LEVEL PAGE 3

MY ACHING

FEET!

GREAT STRETCHES THAT WILL KEEP YOU MOVING PAGE 16

FALL 17/WINTER 18

MEDICAL CANNABIS & CBD OIL

LEARN THE DIFFERENCES BETWEEN THE TWO PAGE 12

GENE THERAPY THE LATEST ADVANCEMENTS PAGE 10

ALKALINE WATER

FIND OUT HOW IT MAY BE BENEFICIAL TO YOUR HEALTH PAGE 20

Dear Readers, We want to say Thank You for such a warm welcome!

The positive response to our first spring publication was overwhelming and confirmed that a health and wellness magazine focused strictly on informative articles from local professionals would be well received.

Like the spring edition, you will find this issue has something for everyone.

It's our hope that you read it and share it with a friend.

Yours in health, Kathleen Brockman President kathleen@strivemagazinecentralflorida.com Michelle Helfrich Publisher michelle@strivemagazinecentralflorida.com

A Complete Done-For-You, Health & Wellness Event that Engages, Educates & Energizes Your Most Valuable Investment… Your Executives & Employees Corporate Health Fairs will make this vision a reality –

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TABLE OF CONTENTS 3

10

KATHLEEN BROCKMAN PRESIDENT MICHELLE HELFRICH PUBLISHER CONTRIBUTING WRITERS Jennifer Capelle Tammy Carvalho

The Importance of a Dental Evaluation Before Some Surgeries... 1 Always Tired? Sleep Apnea May Be to Blame................................ 2

Jennifer Dickerson

Tennis: The Sport of a Lifetime With Serious Health Benefits...... 3

Eric J. Dullmeyer, M.P.T.

Crossfit 101....................................................................................... 4

Lee Anne Dunson

5 Simple Steps to Creating a Healthier Pantry............................... 5

Carly Ferguson

Eye Movement Desensitization and Reprocessing (EMDR)........... 6

Susan Fernandez

Protect Your Identity: 5 Ways to Keep Your Information Safe...... 7

Jeannine Gimbel

Sit Up Straight: The Importance of Good Posture......................... 8

Dr. Kenneth Jainandan

Benefits of Juicing............................................................................ 9

Natalie Jurado

What's in Your DNA?..................................................................... 10

John G. Langdon, M.D., FACP Alejandro Lopez, MS, CSCS, USAW, CFL1, USATF Valerie Moses Noreen Philyaw, CWP Patty Polly Dr. Ben Rall Dr. Sheila Rochefort-Hoehn Donovan Rosas, M.D.

Infant Swim Rescue (ISR) ............................................................... 11 Questions and Answers about Medical Cannabis........................ 12 Prevention – What’s It Really Worth?........................................... 14 10 Easy Ways to Detox Your Skin.................................................. 15 Great Exercises to Improve Aching Feet....................................... 16 Recipe: Spiced Pumpkin Seeds....................................................... 17 Reconstructive Surgery Starting Anew After a Mastectomy....... 18 What is Alkaline Water.................................................................. 20 Mind Over Matter – Learning to Let Go....................................... 21

Amanda Smith, MA, LMHC

What About the 777th Mile?

Martial Arts and Character Development.................................... 22

Tobias Svantesson

Nutrition & Cleansing.................................................................... 23

Tim Tiralosi, D.M.D.

Getting Started with Fitness: For the Reluctant Exerciser........... 24

Marie Tortora Dr. Abigail Tubio

12

15

18

22

FOR ADVERTISING OPPORTUNITIES AND ARTICLE SUBMISSIONS, VISIT STRIVEMAGAZINECENTRALFLORIDA.COM The information contained within STRIVE Magazine is provided for resource purposes. STRIVE Magazine makes every effort to present accurate and reliable information. Use of such information is voluntary, and reliance on it should only be undertaken after an independent review of its accuracy, completeness, efficiency. Reference herein to any product, service by trade name, trademark or otherwise does not imply endorsement, recommendation or favoring.

STRIVE Magazine (including its employees and agents) assumes no responsibility for consequences resulting from the use of the information herein or in any respect for the content of such information, including (but not limited to) errors or omissions, the accuracy or reasonableness of factual assumptions or conclusions, the defamatory nature of statements, ownership of copyright or other intellectual property rights, and the violation of property, privacy, or personal rights of others. STRIVE Magazine is not responsible for, and expressly disclaims all liability for, damages of any kind arising out of use, reference to, or reliance on such information. No guarantees or warranties including (but not limited to) any express or implied warranties of merchantability or fitness for a particular use or purpose, are made by STRIVE Magazine with respect to such information.

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HAVING SURGERY?

By Dr. Abigail Tubio and Dr. Kenneth Jainandan Your mouth is the gateway to your body - and its health is crucial to your overall systemic wellbeing. Research has shown that poor oral care - especially gum (or periodontal) disease has been closely linked to heart disease, rheumatoid arthritis, diabetes, low birth rate, bacterial pneumonia, and Alzheimers.1 We all have at least 34 to 72 different strains of bacteria residing in our mouth.2 Many are harmless, while some are beneficial in the digestion of food and protection of our teeth and gums. However, two strains in particular result in cavities and gum disease. The first is Streptococcus mutans, which produces acids from the breakdown of sugars and starches in your everyday meal leading to tooth decay (commonly referred to cavities).

The second is Porphyromonas gingivalis which is linked to gum disease.2 The levels of these two bacteria, in addition to the many others in our mouth, is what needs to be properly controlled to guarantee good oral health. More importantly, for any patient about to undergo surgery, these bacterial levels need to be kept at a minimum to prevent any systemic complications following surgery.

Prior to any surgery, such as joint replacement, transplant operations, or

IT’S IMPORTANT TO GET A CLEAN BILL OF HEALTH FROM YOUR DENTIST FIRST. elective procedures - it is crucial to have a comprehensive dental evaluation, in addition to your physician or surgeon ensuring you are in the best possible state of health before your impending surgery. Your dentist will evaluate your teeth and gums for the presence of any cavities, abscesses, or periodontal disease you may have that could affect the success of your surgery.

Abscessed teeth with decay and bacteria to the nerve are usually treated with root canals (where the diseased tooth’s nerve is removed and the internal portion of the tooth is cleansed) and then restored with a crown to stabilize and protect the tooth. However, If the decay is too deep, and has weakened a large portion of your tooth, your dentist may decide that removing the tooth is the best option to treat the bacterial infection from spreading further.

Cavities, caused as a result of the breakdown of the enamel and dentin layers of Prior to any surgery, such as joint replacement, your teeth, essentially transplant operations, or elective procedures open your tooth to – it is crucial to have a comprehensive dental infection since the evaluation, in addition to your physician or tooth’s outer protecsurgeon ensuring you are in the best possible tive covering is now compromised. If that state of health before your impending surgery. infection and bacteria spread to the pulp of the tooth, where the nerve and blood Periodontal disease is something less vessels reside, it can result in a much well known, but very common and larger, painful infection in your tooth; can cause complications for anyone and, possibly an abscess in your jaw who undergoes surgery. Called a silent bone. This now allows the bacteria to disease, the CDC estimates that 47.2 enter your circulatory system, taking percent, or 64.7 million American up residence in other parts of your adults, have mild, moderate or severe body. The treatment for small cavities is periodontitis. In adults 65 and older, decay removal and the placement of prevalence rates increase to 70.1 pera permanent restoration, or filling.

(Continued on page 13) 1

ALWAYS TIRED?

Find out if you have sleep apnea symptoms and what you can do to get a better night's sleep.

By Tim Tiralosi, D.M.D. Sleep Apnea is a growing concern in Anyone can have sleep apnea and the U.S. It's reported that 1 in 5 people it can be the cause of many differsuffer from mild/moderent biological problems ate sleep apnea, while 1 you may face in your day in 15 suffer from moderto day life. Take NFL star ate/severe sleep apnea.

Percy Harvin, for example.

Between 80-90% of people Throughout his entire cawith sleep apnea are undireer he has been struggling agnosed. Obstructive sleep with trying to overcome NORMAL BREATHING apnea (OSA) occurs when terrible migraine headthe tongue and soft palate aches. He was at practice lay in the back of the throat one day and lost consciousand block the flow of ness, resulting in an ambuoxygen during your sleep. lance ride to the hospital.

Many common symptoms After numerous tests, the include snoring, gasping, doctors noticed, as he was and Bruxism (grinding of sleeping, his breathing DURING SLEEP APNEA your teeth). Snoring occurs would stop for 10 seconds at when the pharyngeal soft a time. (Many people stop tissues vibrate as air passes breathing for even longer through an airway that is durations.) With the many too narrow to allow for tests and information they smooth air flow. Bruxdiscovered from this hospiism is heavy grinding of tal visit they diagnosed him teeth and jaw clenching with sleep apnea. He was WITH WHOLE YOU that may lead to pauses then fitted with a device SLEEP APPLIANCE in breathing during sleep. to enable proper breathing The importance of treating while sleeping. As a result OSA is that it contributes to of utilizing this device, his many health defects such as: obesity, regularly occurring migraines comdiabetes, strokes, congestive heart fail- pletely stopped. ure, myocardial infarctio, and more.

(Continued on page 7)

TIM TIROLOSI, D.M.D. DENTISTRY AT ITS FINEST

G.F. PILEGGI, D.D.S. Aesthetic, Restorative and Laser Dentistry

731 Stirling Center Place, Suite 1951 Lake Mary, FL 32746 Phone 407-333-1335 • Fax 407-333-1244 DrT@TiralosiDental.com • www.TiralosiDental.com

Where the beauty is in the details…

G

TENNIS the sport of a lifetime with serious health benefits.

By Tobias Svantesson Tennis is a good sport for maintaining health and fitness. It is also a game that people can play throughout their lifetime and is an ideal social activity. Tennis can be played as both a sport and as a recreational activity with friends and family.

Tennis can be a great workout and lots of fun and is readily available at very affordable prices (or free) at many of our 800 public tennis courts in Central Florida. There are also several clubs you can join to get a fuller social aspect of the game if that is your desire. All you need is a racquet, balls and a pair of good tennis shoes. Get some good tennis specific shoes! There is a lot of movement in tennis and it is multidirectional, so you need shoes that are built to support those movements.

• Improved muscle tone, strength, coordination and flexibility The greatest benefit of playing tennis is that you exercise the entire body and mind since it is as much about strategy as it is about power and endurance. The mind is being exercised at all times because you are forced to make last minute decisions in regards to multiple factors affecting the outcome of the game. The physical benefits are more obvious, but here are a few listed below: • Improved aerobic capacities • Improved anaerobic fitness • Lowered resting heart rate and blood pressure

The cardiovascular benefits are massive as a tennis match is essentially a bunch of little sprints. The quick anaerobic movements the sport demands burns fat, increases your heart rate and promotes higher energy levels.

In addition to the cardiovascular health benefits of tennis, the game also combines exercise for your legs, arms and upper body. And it's not just in a static repetitive set of muscles, rather a comprehensive full range of dynamic movements. A tennis match requires players to move side to side, up and (Continued on page 25)

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3

CROSSFIt 101

By Alejandro Lopez, MS, CSCS, USAW, CFL1, USATF CROSSFIT AND YOUR FIRST PULL UP CrossFit is something thought of or written about as something dangerous that crazy people or elite athletes do because of its “intensity” and/or choice of exercises. The lifts performed are explosive and sometimes fast moving in nature. And to top it off, there is a clock to add extra pressure.

It's true that it's not 100% safe, but neither is walking on the street, rollerblading, soccer, lacrosse, or football. Yet, we participate as kids and adults in many of these activities.

Unfortunately, bad coaching allows athletes to perform movements before they are ready. Athletes with bad ROM (range of motion) can also attempt a movement outside of their mobility ability. We shouldn't blame the sport. Weightlifting and CrossFit are not dangerous, bad coaching is. As in any industry, there are bad, good and great coaches. A great coach does not just have a list of exercises, but a program using scientifically based training methods in order to develop superior athleticism and functional movement. This article will define athleticism as the ability to be competent at physical qualities such as strength, flexibility, power, speed, coordination, accuracy, cardiorespiratory resistance, agility, and balance. You accomplish this by employing Olympic lifting, strength training, plyometric, and speed and agility training progressively over a long time.

CrossFit is a group activity that builds a community where others motivate and hold you accountable while at the same time adding a friendly competition. Future articles from CrossFit 101 will explain each of those modalities, training methods, and the exercises used to improve them. It will talk about the CORE of exercises, their performance, and their importance.

Not all coaches and gyms are the same. They might have a different population and/or philosophy. Make sure to do a trial class, meet the owner and/or head coach to get a feel if it’s the right one for you.

(Continued on page 26) 4

5 Simple Steps to Creating a Healthier Pantry The pantry can be one of those eyesores in the house where things are stuffed away, and over time, food accumulates and it starts to look cluttered. Sometimes, it can even be downright embarrassing. Do you know the feeling? Maybe you’re even cringing a bit as you read this!

These FIVE SIMPLE STEPS will give your pantry (and maybe even refrigerator and freezer!) a good clean out. There’s just something about a clean, organized space that creates a feeling of accomplishment and fresh start to the season.

Creating a healthier pantry can help you incorporate more nutritious habits in and out of the kitchen in your journey towards healthier living.

Beware of foods that contain highly processed ingredients. For example, is the number one ingredient “enriched flour”? This is a clue that the flour has been stripped of its nutrients, leaving behind nothing but a nutritionally empty shell of the original grain. If a food contains the ingredient “partially hydrogenated oil” take caution and throw it out. It’s just another word for trans fats (the really bad kind). Or are there three different ways of saying “sugar” in the ingredients?

STEP 4

STEP 3

Here are some recommended foods to keep on hand for a well-stocked, healthy pantry: whole grains, nuts, seeds, broths/stocks, canned vegetables, legumes (beans), nut butters, oils, vinegars, herbs and spices. Pasta made from brown rice and/or quinoa and jarred tomato sauce are also great to have on hand for a quick weeknight dinner!

STEP 5

Carly Ferguson Integrative Nutrition Health Coach Founder of FitLiving Eats fitlivingeats.com 407-917-2187

Out with the old, in with the new. The first step is to pull everything out of your pantry so that you can assess what you have. Pay attention to the expiration dates as you do this. Is something expired? Throw it out!

Un-process your shelves. This is where the skill of label reading comes in. As you take things out of your pantry, pay attention to what’s on the ingredient list. Is the item made up of foods that you can pronounce and recognize? Then it’s a keeper.

STEP 2

IF THE DOORS TO YOUR PANTRY WERE OPENED, WHAT MIGHT WE FIND?

STEP 1

By Carly Ferguson

Get organized! This is where the fun part comes in. A well-organized pantry can do wonders when trying to stick to healthy habits. Store things like nuts, seeds, dried fruit and grains in mason jars or labeled, airtight containers and on shelves that are eye-level. If you’re not sure how to cook something, cut out the directions from the box and place it in the jar.

When putting things back in the pantry, it’s important to compartmentalize so that you know where certain foods are when you need them. If you have kids or a significant other who’s not totally on board with your healthy changes, create a section just for them where their foods go to create less temptation for yourself. Keep the unhealthier foods either at the top or bottom of the pantry so that it’s not the foods you look directly at when you open the door (or cabinet).

Restock with the essentials! Depending on what you started with, your shelves might look a little bare. That’s okay!

Take note of the essentials mentioned above and slowly begin to restock your shelves with healthier foods. This process can also be done over time by getting rid of the worst offenders first and implementing healthier alternatives little by little.

Keep inventory. There’s nothing worse than being in the middle of making dinner and an ingredient you thought you had on hand is nowhere to be found. To prevent this from happening, keep a notepad or running list in your phone of items you run out of so that when you’re at the store, you can restock!

5

Depressed?

Anxious? self-esteem problems?

Eye Movement Desensitization and reprocessing (EMDr) may unlock answers to improve your mental health.

By Tammy Carvalho We as a society are always keeping up with latest fads and newest things such as smart phones, computers and electric cars. These are advancements to make things better and more efficient in our fast paced world. Eye Movement Desensitization and Reprocessing (EMDR) is the new fad that we need for our time. Although inception was in 1987 for trauma, the application and research of EMDR has expanded into other areas - anxiety, depression, self-esteem problems, relationship difficulties and phobias. Not only can EMDR be done for individual therapy, but also for group and couples counseling for traumatic infidelity. There are also EMDR protocols for substance abuse going to the root causes of one's triggers and urges to stop the substance abuse. EMDR therapy is useful for adults and children alike. Empirical research and patient’s subjective accounts are confirming EMDRs effectiveness for mental health issues.

EMDR is an innovative approach to psychotherapy that was developed in 1987

by Dr. Francine Shapiro (EMDR, Shapiro, 2001). EMDR is different from talk therapy because it allows more stimulation to the brain during a therapy session.

6

A person is always in control and the brain does the healing that it needs. It is similar to what happens to us when we are in the deep REM (rapid eye movement) stage of sleep. If you were able to see through the closed eyelids of a sleeping person, you would see the eyes moving back and forth rapidly.

During an EMDR therapy session you are awake and the therapist mimics the repetitive eye movements with bilateral stimulation. You track the therapist’s fingers, or other useful object that the therapist may use in a back and forth horizontal motion. This bilateral stimulation activates the frontal lobe of the brain, which is the center of executive function where one processes information logically. This is a non-invasive procedure that is completely safe.

Why would I want to do EMDR? Problems addressed without EMDR could potentially take you years to resolve with a therapist and the traditional talk therapy. However, with EMDR the problems can be processed quickly by bilateral stimulation and your brain's own adaptive information processing system. Therefore, EMDR will ultimately save you time and money. EMDR allows the brain’s adaptive information pro-

cessing system to address any distressing or unpleasant past memories or current events without delay.

The body looks for healing. The body’s homeostatic mechanism heals itself after injuries. For example, if I fall down and scrape my knee, most likely in a week or two it will ultimately heal all by itself. So it is with EMDR, the bilateral stimulation and the adaptive information processing allows the mind to heal from the unhealthy memory.

How are things stored in our brains in unhealthy ways? Well, take for example, a four-year-old little girl who runs over to her mom and asks for ice cream.

The mom responds with “not now honey, but when your dad comes home if you are good for mommy, we can go get ice cream”. The little girl is good for her mother all day. She listens, obeys and does everything mommy wants.

Then, dad comes home from work. He had a bad day and starts taking his stuff out on his wife and then walks away.

The wife is upset now and the little girl runs over to her mother “come on mommy, let’s go for ice cream”. The mother in an angry tone and an upset face looks at her daughter and says “no honey go to your room”. The little girl goes to her room. She thinks, “Wow, I thought I was good for mommy all day and daddy’s home and we can’t go get ice cream. I must be bad”. This is the beginning seed of what we will refer to as her “yuk”. “Yuk” is a memory stored and processed in an unhealthy way. Although this example of an early disappointment may seem trivial, that memory will remain with our little girl throughout her life and form a seed around which future disappointments and unhealthy responses are built.

The EMDR therapist typically seeks to find the earliest maladaptive, negative memory to re-explore and seek to process it in a more healthy way. The little girl in our example, who is now a grown woman, works through the memory and thinks adaptively of ways in which it could have been processed with less negative consequences. In our example, the woman could reassure her former self that she was good, but mommy was ultimately upset with daddy and not with her.

There is a standard suggested protocol the therapist adheres to with the EMDR (Continued on page 21)

5 WAYS

TO KEEP YOUR INFORMATION SAFE

By Valerie Moses From large-scale data breaches to card skimming devices at the gas pumps, identity theft and fraud have reached a record high in the United States.

In fact, in 2016, more than 15 million Americans were affected by some form of identity theft or had their information compromised in other ways. However, there are ways that consumers can protect themselves and keep their information out of the wrong hands. Follow the tips below to begin safeguarding your information today!

1. KEEP AN EYE ON YOUR CREDIT REPORT. Your credit report tells the story of who you are as a borrower. By checking your credit report regularly, you can make sure that this story is an accurate one and that no fraudulent accounts have been opened in your name. You receive one free credit report per year from each credit reporting bureau (Equifax, Experian, and TransUnion) by visiting www.AnnualCreditReport.com.

Consider staggering your free credit report checks throughout the year by pulling from one agency at a time.

2. FREEZE YOUR CREDIT. Placing a security freeze on your credit report will prevent anyone from being able to access your credit report until you personally unfreeze it. This is an important step to take if you know that your information has been compromised, but even if you haven’t been a victim of identity theft, freezing your credit can be a helpful preventative tool to keep others from opening accounts in your name. If you do decide to apply for credit or allow an employer to pull your report at a later date, you can unfreeze your credit by verifying certain identifying information with the credit bureau.

3. BE CAREFUL WHEN SHARING YOUR PERSONAL INFORMATION. Whenever possible, avoid sharing your Social Security Number altogether, and be wary of any calls to “confirm” your

(Continued from page 2)

personal information. Your financial institution will never call you to ask for your account numbers or PINs, and the IRS will never contact you by phone or email. Be suspicious – after all, that suspicion could protect you from giving your information to the wrong person!

4. SHRED DOCUMENTS WITH PERSONAL INFORMATION. When it’s time to dispose of old personal documents, don’t just toss them in the trash. Identity thieves are often guilty of “dumpster diving,” so it is important to properly discard any unwanted papers and even hard drives. Shred old documents at home, or look for free “shred-a-thon” events in your community.

5. DON’T OVERSHARE ON THE INTERNET. In the age of social media, it is often tempting to share our every waking moment online. However, the information we post – from our full birthdays to the names of our pets – is often personal information that can be used to verify our identities with credit card companies, financial institutions, and other organizations. Identity thieves often mine their victims’ social media pages to gather enough information to gain access to victims’ passwords and accounts. Be aware of your privacy settings and who can see your profile, but take caution when you post.

Valerie Moses Senior Development Specialist CFE Federal Credit Union mycfe.com • info@mycfe.com 407-896-9411

Most people believe that for sleep apnea you must wear a CPAP mask in order to treat it. However, a new guideline for OSA treatment was issued by the American Academy of Sleep Medicine (AASM) acknowledging custom oral appliances as an effective alternative to the traditional CPAP mask. Oral appliances work very well for mild to moderate OSA. Severe OSA may still require a CPAP. Some doctors use combination therapy with a CPAP machine and an oral appliance.

A common argument is that snoring is a normal thing among people when they sleep and a visit to the doctor is not necessary. Snoring is actually a very telling symptom for sleep apnea that can lead to daytime sleepiness, fatigue, and trouble concentrating. A simple questionnaire called an Epworth sleepiness scale is a preliminary screening tool that can indicate that your snoring is having a significant effect on your quality of life.

Dental and medical practices that treat sleep apnea may offer several different products to treat this disorder. The Dorsal product is generally used to prevent snoring and to open up pathways for sufficient airflow.

The Herbst is generally used to treat problems associated with Bruxism which may cause pausing in breathing during sleep. Both of these products will be customized for the right fit for the patient to sleep comfortably while relieving the patient of OSA. A simple screening exam can be the first step in ensuring you a refreshing night’s sleep and improved health.

Tim Tiralosi, D.M.D 407-333-1335 TiralosiDental.com 7

SIT UP STRAIGHT! Turns out mom was right.

By Dr. Ben Rall As we have become a more sedentary and technology based culture there have been many unintended consequences. One of these is on our POSTURE and this is leading to very serious health ramifications.

Many of us remember our grandparents telling us to “sit up straight”! Well, the health issues related to poor posture have become increasingly more serious and research is revealing some scary statistics. Also, many people attempt to cover their symptoms with medications which lead to even more serious problems. Its important to get to the cause of the problem.

Here are just a few of the conditions we are finding with postural problems associated with poor posture (neck flexed, slouching at computers, etc…)

• fatigue • headaches / migraines • low back pain / neck pain • carpal tunnel • breathing problems • thyroid issues (the nerves in neck control the thyroid) • mood issues • digestion • allergies • spinal degeneration

8

SO, THE QUESTION IS WHAT CAN YOU DO? HERE ARE SOME SIMPLE SUGGESTIONS 1. PROPER ERGONOMICS (workstation posture) One of the most important areas to focus on with your posture is your neck (cervical spine).

Be very careful of slouched froward or "forward head posture". This is the primary cause of so many health problems. Try to keep your ears over your shoulders, and head level (not looking down). And proper low back (lumbar arch) is critical as well.

2. EXERCISE BALL AS A CHAIR Much of our poor posture is due to muscle weakness over time. "Core strength" helps us to hold a healthy posture longer. It may take some time to be able to have healthy posture for long periods of time. Exercises such as squats, using a exercise ball as a chair, and planking exercises are helpful.

3. F REQUENT BREAKS Whenever we are in an abnormal position for 15 minutes or longer it can cause chronic problems. It's important to take regular breaks, or change position (sit / stand) or a quick walk. *Some posture issues are more serious and should be evaluated by a Chiropractor to assure there is not a more serious spinal problem, or to help you correct or prevent any issues.

Dr. Ben Rall Achieve Wellness info@achievewellness.clinic 407-329-3747

THE BENEFITS OF

By Jennifer Capelle

Roots Raw Juice Bar uses the most organic and locally sourced ingredients possible.

Juicing is an easy way to consume huge amounts of vitamins, minerals, enzymes and antioxidants, boost your energy, enhance your immune system, and more.

The vitamins and minerals that are easily utilized from fresh juice are necessary to maintain healthy body functioning and prevent diseases. Juices are typically easier to absorb because they are a concentration of super fine nutrients with minimal fiber to be digested. Your stomach doesn’t have teeth and some fruits and vegetables aren’t easily digested.

• Healthiest Smoothies • Salads • Wraps • Homemade Kombucha • Acai Bowls • Juice Cleanses 1-5 day juice cleanse for weight loss and detox

The heating processes like frying, boiling and even steaming mostly have a negative impact on the nutrition value of foods. Juicing utilizes raw foods and processes them without major heating. Therefore, they are consumed in their near natural state for optimal nutrition.

Juicing allows people with busy lifestyles to supercharge their intake of essential vitamins, minerals, and enzymes. And if you’re not a big into fruits and vegetables, it’s a good way to get them in. The FDA suggests we consume at least four vegetables and two fruits daily, you should keep that in mind when choosing a juice so you receive your intake in a single cup! Juicing should be embraced by everyone.

Come visit Sanford and Lake Mary’s healthiest eatery!

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Be part of the healthcare solution!

Dr. Ben rall, author of “Cooperative Wellness” is hosting workshops that teach you to understand how to work with your body and put your health back in your hands.

Let us bring wellness to You! We offer FrEE lunch and learns and workshops for all ages • • • •

Weight Loss Stress reduction posture/Ergonomics Nutrition le Schedu EE r your F ND A LuNCH N r LEA today!

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WHAT’S IN YOUR

DNA?

By John G. Langdon, M.D., FACP While humans, as we know them today, began to populate the earth in a very rudimentary form between 50,000 and 200,000 years ago, anyone who has had a brush with paleontology [a science starting in the 18th century] would readily admit we have come along way.

then clinical correlations were being made with conditions such as Down’s syndrome among others. By the early part of the 21st century nearly 11,000 human genes had been identified and over 6000 genetic based conditions had been reported.

This of course did not “just happen”.

The first inkling of some order in the universe of human development began with the observations and experiments of Gregor Mendel (1822–1884). He studied simple garden peas and his interpretations of what he saw and reported in 1865 were spot on and gave rise to the modern science and language of genetics, though they went mostly unnoticed by the scientific community.

It should be stated that, for the most part, what genetics identifies is risk.

Generally, in clinical practice, we don’t use the results of gene studies as a diagnosis but rather as a guide to managing risk or, in some cases, confirming a diagnosis made by other means. It is true that there are ways to use genetic information to manage a patient in a specific clinical situation. An example would be the biomarkers (a protein molecule that is the result of a specific gene hidden in the cells) found in breast tumors that help gauge potential for therapy. Research related to these markers has resulted in new drug treatments like Herceptin.

Mendel’s work was rediscovered around 1900 and the term “gene” was put forth in 1909 by a botanist named Johannsen.

From that point on the language of genetics has gotten a life of its own and is now a requisite part of medical training and is gradually becoming a part of the clinical practice of medicine. I will spare the reader the genetics 101 lecture but it is indeed a foreign language.

Thus it is now a fair question to ask, “What’s in Your DNA”?

So how does this question get answered? Over many decades the tools to interrogate our genome have dramatically expanded in technique, speed, volume and accuracy. It is indeed hard for the practicing clinician to keep pace with the new information being delivered at what seems to be light speed. In the beginning we barely could visualize chromosomes but even 10

There are countless commercial and research organizations providing an array of both full DNA analysis as well as biomarkers and other gene related products.

Let's throw around a few other genetic terms and give an example of how risk testing can be helpful.

A panel of genetic markers known as Single Nucleotide Polymorphisms (SNPs), when combined with strong epidemiology, can help a doctor understand a patient’s risk for specific cancers. For example, we now have a good understanding of the usual risk for many cancers. That standard rate is

assigned a risk of 1. It is known that the average lifetime risk for prostate cancer in men is about 16% (a risk of 1).

If a panel of SNPs shows the specific patient to have a Relative Risk of 2, then that patient has a life time risk of 32%. This would help a physician to make decisions about PSA testing for prostate cancer screening. Decisions about PSA testing have become more difficult recently so this can be a big help.

There are many other ways genetic profiles can be helpful. Pharmacogenetics can provide information to make drug therapy more accurate and avoid the potential for adverse drug reactions.

A standard pharmacogenetic test will provide information about the metabolism of hundreds of medications.

This is not an allergy related problem, which is a separate issue. This is about toxicity associated with abnormal metabolism [too fast or too slow].

Given the fact that there are over 100,000 deaths every year from non allergic drug toxicity, the value of this testing can be lifesaving.

As you hear people say on TV “But wait there is more!”, there are now genetically guided weight loss programs.

There is a large body of data demonstrating that weight loss and management is specific to each individual and a one size fits all approach to weight management can result in a lot of wasted effort and time. It is now known that the weight loss equation is not as simple as Calories in/calories out. There are Nutrigeneomic programs that can help guide specific nutritional therapies. There are micronutrient assessments that are specifically directed at brain health and function.

Beyond all of this health related genetics there is a what I call recreational genomics. You can now learn more about yourself than ever before and It’s usually fun – but not always. Genetic counseling is usually not part of these programs.

The bottom line – If you are seeking health related genetic information consider the source and the availability of genetic counseling.

John G. Langdon, M.D., FACP Chief Medical Strategist New Wave Biosciences Governor American College of Physicians, Fl. Chapter

INFANT SWIMMING RESOURCE

Give your baby

a fighting chance against the dangers of swimming pools.

By Susan Fernandez, Certified ISR Instructor Today an average of ten people will die in the United States from unintentional drowning. From 2005-2014 an average of 3536 deaths were reported each year.

According to the Center for Disease Control and Prevention, unintentional drowning is the leading cause of accidental death in children ages 1-4. It seems every day there is a story on social media where parents and love ones find themselves devastated over the loss of their toddler.

Many times drowning happens in backyard pools, with adult supervision, and children within arm’s reach. Sometimes one parent thinks the other parent is watching. Toddlers who are used to wearing floaties take them off and then decide to swim again. Many pools have a swim out ledge. Toddlers enjoy playing here, but can fall off the edge into water that is suddenly over their head.

Unintentional drowning can be prevented. Infant Swimming Resource (ISR) is a program that teaches babies, toddlers, and young children survival self-rescue skills. Babies as young as six months old are taught to hold their breath underwater, turn over to a floating position, and maintain a float independently.

(Continued on page 13)

QUESTIONS AND ANSWERS

What you need to know about Medical Cannabis.

By Patty Polly

seizures, Parkinson's Disease, Multiple Sclerosis, Glaucoma and/or chronic nonFlorida Amendment 2 was passed by malignant pain. You must have proof 71% of voters last year. Most recently, from your established doctor or doctors that you have one or more of these conditions. With the elimination of the 90-day waiting period, patients now have the luxury of knowing whether or not they qualify with just one doctor's visit. Although there are only ten conditions listed, the state Constitution gives doctors the authority to certify patients who are suffering from “medical conditions of the same kind or class” for which the doctor believes the benefits to the patient would outweigh the risks.

Unlike opiates and other prescription pain medications, it is highly unlikely Governor Scott signed a bill officially you will overdose while taking cannaimplementing the amendment that puts bis and there have not been any deaths a new set of rules into law. Originally, where cannabis patients had to wait a is considered the 90-day period from the QUALIFYING CONDITIONS INCLUDE: primary contribHIV/AIDS, PTSD, Cancer, initial visit with a licensed uting factor. This Epilepsy, Crohn's Disease, cannabis physician to puts less risk on chronic muscle spasms, seizures, receive an order for Florida licensed Parkinson's Disease, medical marijuana. The marijuana physiMultiple Sclerosis, Glaucoma new law has, in effect, cians, making it and/or chronic eliminated the 90 days easier for them nonmalignant pain and expanded the list to recommend of qualifying medical a medical mariconditions. The bill also juana treatment plan to patients for a requires that all qualified patients regwide variety of illnesses. istered within the state of Florida have access to all types of medical cannabis, WHAT'S THE DIFFERENCE BETWEEN such as, CBD, low-THC marijuana, full- THC AND CBD? strength THC marijuana, and marijuana Upon patient qualification and doctor delivery devices. Full-strength marijua- recommendation, a treatment plan na is officially legal upon a recommen- is developed by a Medical Cannabis dation by a licensed marijuana doctor Physician to combat their medical in the state of Florida. However, the condition. The doctor will recommend majority of residents in Florida are not either products that possess Tetrahydroaware of what it takes to initiate one's cannabinol (THC) and/or products that possess Cannabidiol (CBD). THC is noMedical Cannabis Evaluation process. torious for the psychoactive or “high” WHAT DOES A PATIENT effect it causes once it's active in an NEED TO QUALIFY? individual’s system. CBD on the other You must be a resident of Florida, have hand does not possess the psychoaca valid Florida I.D., be at least 18 years tive effect, but it has the potential to or older, and have a diagnosis with a assist with anxiety, inflammation, pain, qualifying condition. Conditions inand spasms to name a few. CBD strains clude: HIV/AIDS, PTSD, Cancer, Epilepsy, are popular amongst patients sufferCrohn's Disease, chronic muscle spasms, 12

ing from epilepsy, body pains, muscle spasms, anxiety and PTSD because the CBD strains produce a state of relaxation without psychoactive effects. High-THC or full-strength strains are categorized as either Indica, Sativa or a Hybrid.

Indica strains are sedating and better for dealing with pain while sleeping.

Many consider Indica the best strain for unbearable chronic pain. While Sativa strains provide an uplifting energetic feeling, they are preferred by those dealing with severe pain on a day to day basis as well as those dealing with debilitating depression. Many Florida doctors recommend that patients administer CBD during the active portions of their day and THC during their not so active portions.

IS MEDICAL CANNABIS SAFER THAN OTHER OVER-THE-COUNTER MEDICATIONS? Yes. The list of benefits that result from choosing medical marijuana as a treatment option are endless. Opioids, stimulants, and over the counter medications that are being administered throughout the state can result in severe side effects, which sometimes can be fatal, along with a high potential to be addictive. Marijuana hasn’t been a leading contributor to a single death nor does it ever become addictive. Medical Cannabis is a safer alternative for the pain management. Quoting from a Florida premier dispensary, “Glaucoma, a qualifying condition, causes people to develop blindness. When treated with marijuana the intraocular pressure in the eyes decreases and nerve damage decreases. Our products are designed to alleviate seizures, severe and persistent muscle spasms, pain, nausea, loss of appetite, and other symptoms associated with serious medical conditions such as cancer.”

According to the Florida Department of Law Enforcement Statistics, in 2015, heroin, fentanyl and oxycodone were directly responsible for the deaths of 3,896 Floridians. Utilizing Medical Cannabis as an organic alternative can assist with decreasing the number of deaths caused by opioids, stimulants, and street drugs throughout the state.

Canna-Doctor cannadoctors@gmail.com orlando-marijuana-doctor.com 407-796-1028

(Continued from page 1) cent.3 Periodontal disease is an infection in your gums and bone (periodontium) that hold your teeth in position in your jaw. When your gums become infected with bacteria, the resulting infection can lead to inflammation, bleeding, and recession. As the body’s own immune system fights the bacteria and toxins, the immune response starts to break down the bone and connective tissue that hold teeth in place. If left untreated, the bones, gums, and tissue that support the teeth are destroyed.

The teeth may eventually become loose and have to be removed.4 Importantly for an impending surgery, the pockets between the teeth and infected gums harbor bacteria that can travel through the bloodstream to a surgical site of a heart valve, replaced joint or healing wound, causing a new infection or delaying healing. Recent research has shown that bacteria from periodontal disease does indeed get into the bloodstream, and travel throughout the body, as shown in gum disease’s linkage to atherosclerosis ( a hardening of the arteries). Live periodontal bacteria has been found in atherosclerotic tissue in carotid artery plaque.5,6 The amount and type of bacteria found would indicate the more progressive the periodontal disease is, the higher the numbers of plaque in the arteries.6 When you see your dentist for your checkup prior to surgery, he or she will gather information to evaluate the health of your oral cavity during an exam, using radiographs to evaluate the bone level; detect any decay between the teeth; and, any abscesses (Continued from page 11)

INFANT SWIMMING RESOURCE

in the bone. They will also evaluate your gingival health by doing "periodontal probing" in which 6 sites around each tooth are probed and evaluated for the depth of the pockets between the teeth. Healthy gingiva have between 1-3 mm pocket depths; a pocket of 4 mm means gingivitis (a reversible form of gum diseases) is present; and, any pockets deeper than 5 mm can indicate there is a periodontal infection. Based on the radiographs, probing depths, and the presence of bleeding and/or calculus (tartar) deposits in the teeth, your dentist will diagnose the condition of your gums and prescribe a treatment to remove the infection. The treatment usually involves mechanical removal of the bacteria and deposits; therapeutic methods such as antibiotics that are placed in the gum pockets; and, a prescription-only medicated mouthrinse.

Additionally, any teeth that are very loose, with a poor prognosis for long term health, are recommended for removal. Crowns or fixed bridges which may be loose are also further evaluated, and removal or replacement may be necessary (depending on the state of the teeth under the crown or bridges) to prevent complications from intubation by the anesthesiologist prior to surgery.

oral hygiene is crucial, including twice daily brushing and daily flossing, to minimize the harmful bacteria’s population in your mouth. With good oral home care and regular dental exams and cleanings, you can ensure a better healing and a quicker recovery from your surgery.

After you have been given the all clear from your dentist, and your surgery has been completed, it is important to return to your dentist for continued check-ups and maintenance treatments in order to ensure no active infections have returned to your teeth or gums that will impede your healing. Routine

6. I dentification of Periodontal Bacteria From Carotid Artery Plaque in Chronic Periodontitis Patients. Journal of Oral and Maxillofacial Surgery, Medicine, and Pathology Volume 26, Issue 4, October 2014, Pages 450-455 http:// www.sciencedirect.com/science/article/pii/ S2212555813000689

Dr. Abigail Tubio and Dr. Kenneth Jainandan Regional Dental Directors, Orlando Sage Dental 1. “ Systemic Diseases Caused by Oral Infection.”

Clinical Microbiological Reviews. https://www. ncbi.nlm.nih.gov/pmc/articles/PMC88948/ 2. “ Oral Bacteria: What Lives in Your Mouth.”

Colgate Oral Care Center.http://www.colgate. com/en/us/oc/oral-health/basics/mouth-andteeth-anatomy/article/oral-bacteria-what-livesin-your-mouth-0513 3. C DC: Half of American Adults Have Periodontal Disease.” Journal of Dental Research, Prevalence of Periodontitis in Adults in the United States: American Academy of Periodontology https:// www.perio.org/consumer/cdc-study.htm#OverlayWrapper/0/.

4. P eriodontal (Gum) Disease: Causes, Symptoms, and Treatments. National Institute of Dental and Craniofacial Research. http://www.nidcr.nih. gov/OralHealth/Topics/GumDiseases/PeriodontalGumDisease.htm 5. P eriodontal Disease and Atherosclerosis. Journal of Arteriosclerosis, Thrombosis and Vascular Biology. http://www.Atvb.ahajournals.org/ content/23/8/1309

Older children are taught to hold their breath, look for the edge of the pool, swim toward the edge, turn to their back to rest and breath, then turn back over and continue to swim. They will continue the swim, float, swim sequence until they reach the edge or remain in the float if they are tired.

ISR instructors not only train the children, but the parents are also taught how to provide the safest aquatic environment for their families. ISR skills are only one of the necessary layers of protection in preventing unintentional drowning. All pools should have a fence that completely surrounds the pool and has a locking gate. Doors that lead outside to the pool area should have alarms. When swimming always designate an adult to watch the pool area. To remember all the levels of protection, think SAFE.

Self-rescue swim lessons

Alarm the doors

Fence around the pool

Educate friends and family.

Susan Fernandez, Certified ISR Instructor centralfloridaisr.com

13

Prevention – What’s It Really Worth?

WHY PREVENTIVE CARE SHOULD MATTER TO EVERY AMERICAN

By Noreen Philyaw, CWPC “Chronic illness has become commonplace, and we have been poorly prepared to deal with it. Much of what ails us requires a more patient kind of skill". Atul Gawande, a surgeon and public-health researcher.

While the United States has long been known as a super power, it is places like Austria, Finland, Spain and France that are acknowledged as countries with the healthiest lifestyles*. If one is in search of nutritious meal planning, many times they are advised to try the Mediterranean diet. When stress management techniques are recommended, meditation may be discussed, which is a practice created and commonly used in India.

This juxtaposition is due to a welldocumented fact: this country has struggled with chronic illnesses like diabetes, stroke and heart ailments.

Much of the issues facing Americans today stem from decades of looking at health retrospectively rather than proactively. There has also been a general lack of health awareness that has cost more than a ranking on a top ten list.

Could Saturday night appetizers and drinks or regularly eating lunch in a fast food parking lot really be that bad? A 14

quick check of nutritional guidelines against the nutritional information for that lunch will help to determine the answer.

viduals may be more inclined to have the grilled chicken salad rather than the chicken alfredo once the calorie trade-off is realized.

In addition, employers are more focused than ever before on helping employees develop and maintain a healthy lifestyle through walking clubs, lunch and learns and nutritious vending machine options. By 2020, As a nation, more than 75% the American Heart Association has an impact goal to improve the of our health care spending is on cardiovascular health of all Ameripeople with chronic conditions. cans by 20 percent, while reducing deaths from cardiovascular diseases trans fats and tobacco products. When and stroke by 20 percent. In less than a you factor in too little heart-strength- decade, fitness trackers have gone from ening cardio, good old-fashioned calis- unknown to commonplace with billions thenics and restorative sleep, it is clear sold to determine how many hours of how health can begin to erode over a sleep and how many steps when awake. period of time. There are catch phrases There is a vital component that is at like 'sitting is the new smoking' and the center point of all this good news 'soda-free Summer' that are beginning on the health and wellness front. That to define the resolve for and commit- is having a partnership in health with ment to longevity.. a primary care physician and having But there has been a recent transformational trend occurring that is inspiring. . . An awakening by more Americans to the dangers of too much sodium, sugar,

The Food & Drug Administration has required disclosure of certain nutrition information for standard menu items in restaurant and retail food establishments by May 2018. Some of that has already begun with many fast food places listing the calorie count of entrees on the menu. As a result, indi-

an annual physical exam. The National Center for Chronic Disease Prevention and Health Promotion reported the following in 2009: As a nation, more than 75% of our health care spending is on people with chronic conditions. These persistent

conditions—the nation’s leading causes of death and disability—leave in their wake deaths that could have been prevented, lifelong disability, compromised quality of life, and burgeoning health care costs. The facts are arresting: • 7 out of 10 deaths among Americans each year are from chronic diseases.

• In 2005, 133 million Americans – almost 1 out of every 2 adults—had at least one chronic illness.

The scope and severity of the chronic disease problem has not escaped the public’s attention. More than two-thirds of all adults believe that the U.S. health care system should place more emphasis on chronic disease preventive care.

Greater emphasis on preventive care is more than an opinion, a concept or a good idea. It is a requirement to have a chance at longevity - to be around to see grandchildren in years to come. In order to do more than imagine what retirement will be like and have an opportunity to fulfill one’s bucket list, preventive care is crucial. An annual physical exam and routine lab work is the compass to keep good health on the horizon.

During an annual checkup, a physician will assess: • Blood pressure and cholesterol levels – risk indicators for heart attack and stroke • Blood sugar and body mass index – can identify type 2 diabetes risk.

But this is not a one shot deal. Good health is as much about the journey as the destination. Preventive care should take place annually and for women at age 40+ it should include a mammogram each year. Everyone should have a colonoscopy at age 50 and as recommended by their physician after that.

Overall, putting healthy behaviors in the forefront is the way to help to prevent a small health concern from becoming a catastrophic illness. If the goal is to live as long as possible and be as healthy as possible during that time, preventive care – meaning annual physical examinations and follow up with a primary care physician to monitor any health issues, is the best way to reach it.

Best In Health, Noreen Philyaw, CWPC Health & Wellness Professional, Tampa

10

EASY WAYS TO DETOX YOUR SKIN

By Natalie Jurado

Dull, uneven skin? Fine lines and dry patches? Red, blotchy acne?

Sounds like your skin needs a detox!

If your skin isn’t looking as nice as you’d like, a detox may help improve it’s condition resulting in radiant, healthier looking skin. Here are 10 ways to get happier, restored skin:

intake of healthy fats to get glowing skin and stick to a mostly plant-based diet. Aim for at least 1 vegetable with every single meal and ditch processed foods and sugar.

1. DRINK WATER – Water helps flush 7. GIVE SKIN A MULTIVITAMIN – Plant toxins from your body and hydrates oils contain loads of vitamins and your cells resulting in plumper, more minerals that the skin loves. Hemp oil radiant skin. Aim for ½ your body is loaded with Omega 3’s while grape weight in ounces a day. seed oil is rich in vitamin E. Even olive oil boasts an impressive amount 2. SWEAT – this is your body’s natural of anti-oxidants that fight aging. Try detoxifying system. When you sweat, using any of these oils to moisturize you release toxins that are trapped in your skin and don’t worry, they don’t fat. Increase sweat-inducing activities clog pores or cause breakouts. like exercise or enjoy a relaxing time in a sauna to encourage the detox process.

8. DETOX BATH – Not only does soaking help reduce stress and anxiety, it also clears pollutants from your pores and boosts your system with skin-loving minerals. Try using 2 cups Epsom salt and 1 cup baking soda in a warm bath for at least 20 minutes.

3. DRY BRUSHING – In under 5 minutes you can support your lymphatic system, improve circulation, encourage cellular renewal, reduce cellulite, exfoliate skin and unclog pores! That is what dry brushing can do for you. It’s 9. LEMON WATER – Inflamed skin equals a simple process using a natural brisred, blotchy, itchy skin. Help fight intle brush on dry skin in a particular flammation from the inside out by pattern. Want to learn more? There drinking a glass of lemon water first are tons of YouTube videos that thing in the morning. Since it’s alkademonstrate how easy it is to do. line, it helps balance pH levels in the body, which can reduce skin inflam4. EXFOLIATE – A thick layer of dry, flakmation. Bonus: it’s rich in vitamin iness prevents skin from absorbing C, which helps reduce excess water nutrients and moisture from your weight! products. Aim to exfoliate both your face and body 1-2 times per week. 10.

MOST IMPORTANTLY, USE ONLY Stay away from synthetic scrubs and NATURAL, TOXIN-FREE SKINCARE opt for a natural one made of sugar, PRODUCTS. There’s no point to deoatmeal or clays. toxing your skin only to lather it back up with toxins like parabens, 5. CLAY TREATMENTS – Clay body and aluminum and sulfates. Instead use face masks help draw out impuriproducts made with plant oils like ties from skin. The negative charge argan oil, shea butter and grapeof natural clays attracts the positive seed oil. The best advice: if you charge of impurities and draws them can’t pronounce the ingredients in to the surface. Aim to use a clay mask a product, don’t use it. once per week.

6.

CLEAN UP YOUR DIET – There’s no Natalie Jurado, Owner, Nu Natural doubt that a healthy inside helps 103 E Church Ave, Longwood make a healthy outside. Increase your nunaturalbeauty.com

15

Simple Exercises to Improve

ACHING FEET

By Eric J. Dullmeyer, M.P.T.

Evening approaches and it’s been a long day at work. You have been on your feet all day. Thoughts of lying on the couch or sitting in your favorite chair and just getting your feet off the ground consume your brain. Our feet are an intricate system of 33 joints, 26 bones and over 100 muscles to aid us to walk, balance, stand, or reaching on your toes. With so many moving parts it’s no wonder we have “aching’ feet at some point during the day.

Some common foot diagnosis that will create symptoms of painful aching feet include Plantar Fasciitis and Achilles Tendonitis. Plantar Fasciitis is a diagnosis when the thick fibrous tissue (fascia) on the bottom of the foot becomes inflamed.

The plantar fascia inserts to the bottom of the heel bone (calcaneous) and extends along the bottom the foot and attaches to ball of the foot or the metatarsal heads. There are many factors that can cause Plantar Fasciitis: overuse, rolling inward of the foot, and stiffness.

Achilles Tendonitis is a diagnosis of when the Achilles tendon will become inflamed within the tendon or at the point of attachment in the back of your heel bone (calcaneous). The Achilles tendon attaches the calf muscles to the back of your heel. Again this tendon can become inflamed do to overuse, poor foot positioning when walking and stiffness in the foot or calf.

With so many factors creating painful aching symptoms in your feet, one of the many things you can do is stretch those soft tissues. Stretching improves flexibility on and around the foot and ankle allowing the 33 joints to move more freely and thus decreasing the pain and aching symptoms.

Eric J. Dullmeyer, M.P.T., Owner/Physical Therapist ProForm PT 407-671-0433 • ProFormPT.com

THREE COMMON EXERCISES TO HELP WITH THESE SYMPTOMS ARE SIMPLE TO DO AND CAN BE DONE ANYWHERE:

1 FOOT ROLLING Now, you could go out and buy a device as shown in this picture or you can use a canned good or a tennis ball. Place the can or ball on the floor and roll the bottom of your foot, from the heel to the toes, while applying downward pressure to your tolerance. This can be done in a seated position or while standing and should be performed for 2-3 minutes. This is effective for those with plantar fasciitis issues.

16

2 CALF STRETCH Calf stretching can be performed anywhere. Besides a wall used for balance in this picture, you can hold on to your counter top or the back of a chair. Place one foot behind you with the foot straight or perpendicular to the wall, counter or chair. Keep your heel on the ground and the knee straight. Bend the front knee until a stretch is felt in your calf with leg behind you. Hold this stretch for 15 to 20 seconds and repeat 3 times. This will help ease the symptoms associated with Achilles Tendonitis.

3 HEEL RAISES Finally, another effective exercise to help decreased the aching feet symptoms is a simple heel raise. After performing a calf stretch you can use that wall, counter, or back of a chair for balance. While standing flat footed simply raise your body up on your toes. Hold for about 5 seconds and slowly lower your feet to the ground. This should be repeated approximately 10 times.

All these exercises should be performed daily and attempted 2-3 times a day initially and then taper off the frequency as your symptoms decrease. If your symptoms do not improve with these exercises consider consulting your local Physical Therapist for further evaluation References: Brook Benten Jimenez, ACSM-Certified Exercise Physiologist 3 Most Effective Exercises to Improve Foot Pain, David Porter, MD, PhD; Erin Barrill, P.T., A.T.C., Kathy Onecare, A.T.C. The Effects of Duration and Frequency of Achilles Tendon Stretching on Dorsiflexion and Outcome in Painful Heel Syndrome: A Randomized, Blinded, Control Study.

Spiced Pumpkin Seeds INGREDIENTS

DIRECTIONS

1-1/2 TABLESPOONS OF MARGARINE, MELTED

1. PREHEAT OVEN TO 275 DEGREES

1/2 TEASPOON SALT 2 TEASPOONS WORCESTERSHIRE SAUCE

2. C OMBINE THE MARGARINE, SALT GARLIC SALT, WORCESTERSHIRE SAUCE AND PUMPKIN SEEDS. MIX THOROUGHLY AND PLACE IN SHALLOW BAKING DISH.

2 CUPS RAW WHOLE PUMPKIN SEEDS

3. BAKE FOR 1 HOUR, STIRRING OCCASIONALLY.

TIP: To harvest seeds from a pumpkin, scoop out the insides of the pumpkin. Do the best you can to separate the seeds from the flesh. Place the seeds in a bowl of water and use your hands to pull apart the remaining flesh or strings. The seeds will float to the top so you can remove them. Pat the seeds dry with paper towels.

Printed from Allrecipes.com 9/29/2017

1/8 TEASPOON GARLIC SALT

17

RECONSTRUCTIVE SURGERY

Starting anew after a mastectomy

By Donovan Rosas, M.D.

Breast reconstruction is a decision, while daunting, no woman should fear and all should have the opportunity to consider. A reconstructive surgeon offers: guidance, education, restoration, and finally enhancement. The surgeon’s goal is for you to know all of your options, guide you on your journey, restore you to your prediagnosis self (both physically and emotionally) and offer enhancements to allow the pride befitting a cancer survivor to shine through.

The Woman’s Health Care and Cancer Rights Act is a federal statute which was passed in 1998. It mandates coverage of: 1. All stages of reconstruction of the breast on which the mastectomy has been performed including all implants and expander prostheses; 2. Surgery of the other (contralateral) breast to produce a symmetrical appearance 3. Treatment of physical complications of all stages of the mastectomy, including lymphedema (swelling) Despite this federal mandate, many women remain in the dark regarding their options. Studies have shown that as little as 23% of potential reconstructive candidates are aware of their myriad of options (meaning ¾ of all patients remain in the dark). The American Society of Plastic Surgeons and the American College of Surgeons have recently undertaken successful initiatives to address this knowledge gap with a quantifiable rise in the rate of reconstruction.

It is crucial that patients understand that this is their fight, their right (by law), and their choice (although they are far from alone). You do not choose your diagnosis but you do choose your reconstruction.

Today, there are various options available to patients and treatment plans are uniquely tailored to the individual. There are prosthetic reconstructions and autologous (tissue based) reconstructions and within these broader categories multiple options. No two breasts, patients or cancers are the same. As such, no one approach is best suited for every individual.

Prosthetic reconstructions are those that employ silicone/saline implants or implants in conjunction with

18

adjustable expanders in order to restore the breast mound. Patients undergoing mastectomy can proceed immediately to implants at the time of surgery (so long as they are willing to accept a modest downsize) in a single stage. Alternatively, those that seek an upsize can have adjustable expanders placed at the time of surgery and subsequently over the course of the next 6-8 weeks expand the breast skin envelope to their desired size. These patients will then return to the OR to have the expander replaced with a permanent implant.

The Woman’s Health Care and Cancer Rights Implant based reconstructions offer flexibility and a Act is a federal statute which was passed in relatively rapid recovery accounting for upwards of 70% 1998. It mandates coverage of: of reconstructions performed.

Autologous based reconstructions that borrow from areas of relative excess (fat/skin) to restore the breast have numerous donor site options but the abdomen is by far the most popular. As such, this has come to be known as the “tummy tuck” breast reconstruction. Patients enjoy the dual benefits of a breast reconstruction and an abdominal restoration. These operations and the subsequent recoveries are more intense relative to implant based options. However, the long-term patient satisfaction rates are high. These procedures are growing in popularity among younger women and BRCA positive patients who are seeking low maintenance reconstructions that will age with them over time.

1. All stages of reconstruction of the breast on which the mastectomy has been performed including all implants and expander prostheses; 2. Surgery of the other (contralateral) breast to produce a symmetrical appearance 3. Treatment of physical complications of all stages of the mastectomy, including lymphedema (swelling)

For those patients undergoing unilateral or single sided procedures, it is imperative that they be counseled with regards to symmetry procedures, including but not limited to augmentation, reduction, or mastopexy (lift). These steps are among the final one’s of any patient’s reconstructive journey but no less important. Restoration of symmetry is often as important as restoration of the breast themselves. This also allows for selective “enhancements” empowering the patient to turn their diagnosis into an opportunity for creating a stronger more confident cancer-free self.

In summary, cancer changes the lives of everyone it touches. A plastic and reconstructive surgeon has the opportunity to allow survivors to make it a change for the better.

Dr. Donovan Rosas The Institute of Aesthetic Surgery 407-409-8000 iasurgery.net

EMPOWERING YOU TO REDEFINE YOURSELF At The Institute of Aesthetic Surgery, we inspire confidence. Serving the Orlando area, our goal is to help people fully develop their God-given potential.

We offer the most effective and efficient cosmetic procedures in a loving and caring environment, using the latest techniques and technology.

Our desire is to provide you with the finest personalized care while creating beautiful, natural results that turn your dreams into reality. Using a combination of cosmetic surgery, lasers, injectable dermal fillers, and skin care, we can help you to achieve the look you want!

Donovan Rosas, MD Roxanne Sylora, MD

Richard Gregory, MD

407-409-8000 • iasurgery.net

CELEBRATION 400 Celebration Place Suite A320 Celebration, FL 34747

LAKE NONA 10920 Moss Park Road Suite 224 Orlando, FL 32832

ALTAMONTE SPRINGS 661 E. Altamonte Drive Suite 312 Altamonte Springs, FL 32701

Will Alkaline Water Improve Your Health?

By Jeannine Gimbel You’ve probably been hearing a lot about Alkaline water. Like many health trends, you may hear that it has many health benefits or that it is just another form of water with no benefits at all.

It’s true there are conflicting studies on the benefits of Alkaline water but to people that have experienced the wonderful benefits, they will tell you that the way it makes them feel is all the proof they need. Learn more about alkaline water and decide if it’s right for you.

WHAT IS ALKALINE WATER? Alkaline is one end of the body’s pH spectrum. pH ranges from acidic 0-6 on the PH Scale to alkaline 8-14 and should ideally be at a neutral level of 7.4. Different things we eat or drink can cause our bodies to fluctuate between acidic

and alkaline. Sugars, processed foods, soda, coffee, dairy and meats all can be acidic to the body. Things like fruits, vegetables, certain nuts and seeds, sprouted grains and some oils are alkaline. Studies show that having an acidic body will: decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease its ability to repair damaged cells, decrease its ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. Since our bodies are comprised of over 70% water, the type of water we drink plays a big role in the functions of our bodies. Purified water is typically at a neutral pH level of 7. The

problem with water, depending on the source, it can contain many different chemicals and contaminates that will change the structure of the water and effect the health of our bodies. Alkaline water is water with a pH over 7. It can be found naturally by passing over mineral rich rocks in mountain springs or can be made by running water through an Ionizer. Basically, ionizers use electromagnetism to separate water and extract the acid molecules and increase the water’s pH. Water can also be made alkaline by adding baking soda, alkaline drops or even lemon. Surprisingly, although acidic in nature, lemon is highly alkalizing for the body.

(Continued on page 25)

MIND OVER MATTER

Learning to Let Go

By Amanda Smith, MA, LMHC There are many different quotes, books, and even popular songs telling you to not get stressed out, not to sweat over the small things, and to let it all go. However, it can greatly add to your frustration when you are having a day where everything seems to be going wrong and someone tells you to just let it go. Easier said than done, right? When learning to let go of situations that cause stress you need to know what TO DO, not what NOT TO DO. Therefore, there are several helpful techniques you can do to cope during these times.

Becoming more aware of your level of stress, frustration, or anxiety is a great place to start. It is helpful to rate your level on a scale from 0 to 10, 10 being the highest. Doing so will let you know how far away you are from homeostasis, or where you want to be. Using the scale will also be a tool to let you know if your coping strategies work, and how well they work. Let’s say you are at a stress level of an eight because you had a terrible day at work. Now imag-

ine you take a few minutes to do some deep breathing. You then reassess and discover you are now at a stress level of six. You now know breathing works for you, but you still have more work to do.

Next, let’s say you take time to go exercise. Afterward, you reassess and your stress level has come down to a much lower level of a three. This process gives you the knowledge that, for you, exercise works very well to bring stress down to a more manageable level.

Another very helpful strategy to put a stop to stressing is to get out a piece of paper and make two columns. Under the first column make a list of things you have control over in the situation and in the other column the things you do not have control over in the situation. Just writing out these two lists can prevent you from ruminating over the things you listed. This will also give you an idea of how much time, focus, and energy you are giving to each side. If you are like most, you will discover you are giving too much focus to the things (Continued to page 26)

Really, what will I notice? You will discover a mentally healthier you. EMDR not only targets past events that cause anxiety and depression; present and anticipated future events can also be addressed in the therapeutic relationship. The body will heal itself in

At Let’s Talk Counseling, we simply do that. You do the talking, we do the listening, to help you to overcome, heal, cope and manage your life for a healthier you.

Therapy / counseling modalities are offered to each individual using a bio, psycho, social and spiritual approach. This eclectic, holistic style will help you to achieve your greatest potential. Through emotional and mental healing you can unlock and maximize your underlying strengths!

TALK THERAPY EMDR THERAPY (Eye Movement Desensitization and Reprocessing)

ANIMAL THERAPY GARDEN THERAPY

(Continued from page 6) process. There are no absolute rights or wrongs in the process. The person just notices what comes up during the process and reports to the therapist, who guides the process. There may be emotions, thoughts, memories or body sensations that arise during this process. The client is always in control of the EMDR process and can stop at any time.

Let us help you mend your broken wing.

a relatively short period of time (like a scraped knee heals) with bilateral stimulation and adaptive information processing you can overcome your anxiety and/or depression. In conclusion, you have now been updated to EMDR 2.0 - the latest version! Cheers, to a healthier you!

Tammy Carvalho Everyone's Counseling Center tammyc@eccflorida.org 321-701-3064 letstalkcounseling.org References: Francine Shapiro, Eye Movement Desensitization and Reprocessing, Second Edition, Basic Principles, Protocols and Procedures 2001.

Tammy Carvalho 321-701-3064 letstalkcounseling.org

WHAT ABOUT THE 777TH MILE? Martial Arts and Character Development

Dr. Sheila Rochefort-Hoehn What is the most important benefit from practicing martial arts? Is it the acquisition of self-defense skills, improving one’s health, or toning one’s body?

Or is it something more profound? The

most important result from practicing martial arts cultivates all of these benefits. It is an appreciation for, and an embracement of the journey it takes to go from a novice student to the coveted black belt. Earning a black belt, like many life goals we set for ourselves, is largely contingent upon utilizing skill sets, and character traits like perseverance, discipline, resilience, self-efficacy, focus, flexibility, and the ability to face and conquer one’s fears. It takes a lot of time, work, and patience to cultivate these things. Learning martial arts helps children develop the skills, tenacity, and discipline it takes to complete the 999 miles that come after the proverbial first step; so they can develop the life-enhancing skills and character traits that will transcend into other areas of their lives. It is the journey we take toward any of our goals that defines us as people.

There used to be a misconception that character traits were fixed.

Kids were either “good” or “bad.”

Research has shown us that character is malleable. Though some skills and traits may come naturally, many more can be developed.

In the right environment, children can learn lessons that greatly affect and even alter the trajectory of their lives. So, in a world where instant gratification is expected, and at our fingertips, how do we teach our children there are many priceless things in life that take time and hard work? How do we help our kids choose the pain of discipline over the ease of distraction and momentary happiness? And, why is the ability to do so such a valuable life skill?

Children who can delay instant gratification — showing patience while working hard toward something, take less for granted, have better problem-solving skills, are more responsible, possess higher resilience in the face of challenges, exhibit fewer behavioral problems, and do better in school. As adults, they have better relationships and an increased sense of fulfillment and satisfaction with life. When kids are able to work hard for something and earn it, they develop true self-esteem and self-respect. They also develop respect for others and what they may face in their own lives. The development of this deeply rooted self-esteem and respect is far more meaningful than the sense of themselves they develop from constantly just being told how great they are. Sure, kids need praise and positive affirmations, but they need to feel such praise is genuine and affirmative. Have you ever heard a child who felt defeated respond to a well-meaning parent with the phrase “you’re only saying that because you love me?” Children who develop true self-esteem know they can feel good about themselves even when they fail at something. They know that a particular failure doesn’t define them and that they can get back up and try again.

In the martial arts, cultivating the mind and spirit is as important as the physical training and toughening it takes to become a black belt. To achieve balance of mind, body, and spirit, Martial Arts emphasize self-discipline and being mindful of the present moment while pursuing the future. We provide small, measurable goals that continuously challenge kids to grow physically, mentally, and emotionally beyond their perceived limitations and comfort zones.

We teach them to take healthy risks, to do what feels uncomfortable, scary, or hard when it is necessary to enjoy the benefits that come in the long term.

They learn what it is like to take a hit and to get knocked down; and what it takes to stand back up and keep moving so they can grow and eventually succeed.

(Continued on page 24)

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&Cleansing

Nutrition

By Jennifer Dickerson and Lee Anne Dunson

Jennifer Dickerson JDIsagenix@B-KN.com • (407) 474-8976 Group: ACENationCommunity

SOLUTIONS TO TRANSFORM LIVES WEIGHT LOSS

One of the most important things we can do to “Help our Body Help Itself” is intermittent fasting. This can be accomplished by doing a cleansing system.

This does not mean a colon cleanse, but instead, a deep cellular cleanse. When looking for a cleanse system, you should use one that does not contain any laxatives, stimulants, or diuretics. The optimal cleanse should help support cells and vital organs during the aging process, support the body’s natural detoxification process, and boost mental and physical performance while infusing it with essential vitamins, botanicals and other natural ingredients. Cleanses help nourish the body and support your liver so that you can respond better to stress, age healthier, metabolize fat, lose weight, and just feel better.

Jennifer Dickerson Independent Associate, Isagenix 407-474-8976

-Builds & Maintains Lean Muscle -Increases Metabolism -Rids Body of Impurities -Increases Energy Levels

ENERGY

Another important ingredient in any nutritional product is Adaptogens.

These natural plant substances work in the body to increase its ability to cope with stress while also improving physical and mental function under fatigue-induced conditions. These little compounds are also known to enhance the body’s ability to perform physically, increase energy, and improve mental alertness.

When considering a lifestyle of improved health and vitality, remember that most of it is what we put in our bodies. Look for high-quality nutrition and ingredients and think about incorporating intermittent fasting into your routine. If you do all these things, then you are well on your way to being the best that you can be.

-Natural Energy Boost -No crash or jitters -Improved Mental Focus -Enhanced Endurance

PERFORMANCE

The first thing we want to look at is protein. Not all protein is created equal. There are different grades of whey protein. Make sure that the whey protein is cold processed and that the live enzymes are preserved.

Also, look to see that no acid is ever used during the process. This is called Undenatured Whey Protein.

Also, look for whey protein that it is gluten and casein free. These can

affect people who suffer from hypothyroidism, dairy allergies, or other food sensitivities.

-Nutrient Timing System -Build Lean Muscle -Increase Performance -Experience Faster Recovery

HEALTHY AGING

There are two important factors that contribute to improved health and vitality; 20% of it is what happens in the gym and 80% of it is what happens in your kitchen.

Nutrition is key for a healthy lifestyle, but did you know that the quality of products and ingredients makes a huge difference, as well? Some of the benefits of being healthy can include: Disease Prevention, Slow Aging, Improved Sleep, Increased Energy, Looking Great, Staying Sharp, and Reducing Stress.

Recent studies show that there are over 80,000 manufactured chemicals used worldwide and that a lot of these toxins can end up being stored in our fat cells. A combination of high-quality protein and other nutritional ingredients, along with intermittent fasting, can cause the release of these toxins into the bloodstream for elimination.

-Superior Antioxidant Protection -Premium-Quality Micronutrients -Telomere Support -Enhanced Energy & Vitality

GETTING STARTED WITH FITNESS:

By Marie Tortora Reluctant to start a new fitness program? What’s been keeping you?

Perhaps you are afraid it may be another failed attempt or the task itself seems daunting. That is a shared fear of many people. Don’t look at starting a new workout program as a temporary change, but think about beginning a workout program as a permanent lifestyle change. This will help keep your goals realistic and attainable. Perhaps you even look at exercise as something that is a chore, but changing your mindset will help you stick with it and enjoy the journey into making a lifelong change.

FOR THE RELUCTANT EXERCISER As you consider leading a healthier, more active life, think about your reasons for making this change. What is motivating you to take the next step to a healthier you? Many of us are motivated by the thought of improving our appearance initially, but there are many reasons to begin an exercise program.

Being able to move about more easily in our daily lives, reducing stress and anxiety, improving our general health, becoming stronger, and living longer are also good reasons.

As we age, our bodies lose muscle and can become stiff. Sticking with a regular

exercise program or having an active lifestyle can enhance your quality of life as you age. Pick a few specifics that are most important to you, to remind yourself about why you started this journey along the way.

TIPS FOR PICKING THE BEST WORKOUT FOR YOU AND WAYS TO STICK WITH IT! Pick an activity you might enjoy.

Sometimes non-traditional forms of exercise like playing basketball with a friend or going for a hike can be more enjoyable as an activity and don’t have to feel like a chore.

(Continued on page 26)

(Continued from page 22) Students are trained cognitively, strategically, and emotionally in how to deal with disappointment, whether it’s not placing at a tournament, not breaking a board on the first try, or failing a belt testing. Challenging kids in such a way; and holding them to higher standards lets them understand on a cognitive level how valuable and capable they are. The lessons learned also resonate in every part of their being because they have lived through them. As a result, they are less likely to become a target or to be victimized, they experience less fear and anxiety, and they are able to manage daily stress more effectively. Through time and hard work, martial art training can help to cultivate well-rounded, and resilient kids who can walk the 999 others steps it takes to complete the journey to success.

Dr. Sheila Rochefort-Hoehn The Zen Life Center, Inc. 407-247-7443 thezenlifecenter.com

(Continued from page 20) BENEFITS OF ALKALINE WATER. No doubt, drinking highly purified water will have benefits of its own but many people swear by the benefits of alkaline water. While science hasn’t actually proved that alkaline water can be beneficial to the body, it is hard to ignore the reported benefits from people who have seen incredible changes in their health from drinking alkalized water.

• Alkaline water is more Hydrating to the body than regular tap water due to increased minerals like magnesium and calcium and its smaller molecular size which allow your body’s cells to more easily absorb it. Since being properly hydrated increases energy, many people report higher energy levels when drinking alkaline water.

• Many people report reduced symptoms of Heartburn and Acid Reflux.

• Because drinking plenty of purified water helps clear toxins from the body, drinking alkaline water can help flush toxins from the liver, kidneys and fat cells of the body.

• Decrease in headaches and migraines due to increased minerals content and hydration • Healthier immune system. Since viruses and bacteria thrive in an acidic environment, keeping the body more alkaline will help these organisms from spreading in the body.

• Reduces achy joints by lowering the acidity in the body While the verdict is still out on alkaline waters ability to make the body healthier, it is known that drinking plenty of pure, clean water and reducing things like soda and sugar show tremendous health benefits. At the very least alkaline water is very pure and full of essential minerals that we often don’t get enough of. I often recommend my clients find out what is good for their own bodies. Try it for yourself and find out what benefits it may provide for you.

Jeannine Gimbel, Certified Holistic Health Coach and owner of Intuitive Holistic Wellness in Winter Springs intuitiveholisticwellness.com

(Continued from page 3) back and at varying speeds challenging a variety of muscles in your legs.

The inherent movements required help improve forearm strength, back muscle and core development.

Tennis is based on geometry and physics, and can help develop tactical thinking not unlike playing chess.

Since a large component of playing tennis involves alertness and tactical thinking to develop strategy, the sport helps generate new connections between nerves in the brain. Played over the course of many years, tennis can help keep you alert and sharp well into your golden years.

With increased play, you will develop the fine motor skills required in ball striking, gauging distance and personal coordination. Tennis tests your balance, speed, footwork and hand-eye coordination through a variety of techniques and movements.

There have been plenty of studies done, where tennis players scored higher in self-esteem, vigor and optimism, while scoring lower for factors such as confusion, tension, and depression. Regularly playing tennis can help you get motivated on your professional path, as well as helping you overcome obstacles that you may encounter in your personal life.

As well as being a great physical and mental workout, tennis is also: • A non-impact sport • FUN • Inexpensive • A great way to meet people and spend time with friends • Suitable for all ages and skill levels.

Whatever your level, you can find someone with a similar ability to play with

• Help reduce stress • Not dependent on youth or strength, so you can play for a lifetime or start the game at any age • Played all over the world.

Other sports may provide various levels of health benefits, but none of them combine them in such an efficient package as the sport of tennis. So get started today for the first time, or dig out that old racquet from the closet and get back to enjoying this wonderful lifetime sport. e-tennis, inc.

2145 W. Fairbanks Ave Winter Park, FL 32789 407-673-920 etennisonline.com

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(Continued from page 24) Try different activities; incorporating some variety can help you feel more excited about your workout. Make plans like going out dancing with a group of friends, joining a recreational fitness team in your community, or kayaking at a local lake or river. Trying new activities can also help improve cognitive function as you create new neurological pathways in the brain, expanding your knowledge.

Find a friend with similar goals to help keep you on track. Having a friend to hold you accountable is a great way to keep you both sticking with your goals.

Together is easier than alone as you encourage each other and share the humor of your new way of moving along in your journey.

Plan ahead. Pick a time that will work with your schedule or a class time that you can commit to. If you schedule your workout like an appointment, you’ll be less likely to break your commitment.

Start your day with your workout. By making your workout a priority and

(Continued from page 21) starting your day off with it, you are less likely to let daily obstacles get in the way of sticking to that new routine.

Start small. Many of us become excited when taking on a new program, and sometimes this can mean over-doing it in the beginning or adding in more than a body is able to handle. To make a lasting life change start with small changes that are easy to commit to. As you gradually accomplish small goals, it will become easier physically and mentally, to increase the length and intensity of your workouts.

Congratulate yourself in small ways for every success. Set up a healthy reward system for every step that moves you forward. Give yourself a day to do whatever you want. Celebrate your opportunity to do this new activity just for you! Remember your body is the only one you have, so do yourself a favor and treat it well!

By Marie Tortora Owner of METFitness metfitnessflorida.com

(Continued from page 4) In CrossFit, the word RX is utilized to signify recommended weight or movement. This is set to a standard in order to be able to compare your performance with others in your gym and all over the world. SCALE is assigned to any change made to the exercise or weight in order to make it easier, yet still challenging, for the individual. Look for a coach that will champion technique, consistency, and only then. intensity.

Range of motion and quality of movement should be valued above all else.

The progressions should also be assigned with a final goal to improve on the movement and achieve the RX (Recommended) movement such as pull up or push up. One example of this is the pull up. This is one of those exercises that many people, as their strength diminishes and their body weight increases, gets significantly harder to perform.

HERE IS A GREAT PROGRESSION TO GET YOUR FIRST PULL UP 1.

Check your ego at the door, make sure you scale as necessary in order to improve movement.

26

2.

Assisted pull ups. Assist yourself by putting your feet on a box or bench and use legs as little as needed to complete the movement (5 sets of 5) 3.

Isometric holds. Perform assisted pull ups with a 10-15 second hold at the bottom of the ups up and 10-15 seconds at the top of the pull up 4.

Work on tempo jumping pull ups.

Jump your left to the top of the bar and lower yourself (eccentric) slowly taking up 3 to 5 seconds 5 Do a pull up All that is left now is to enjoy your new found upper body strength and your bragging rights.

Alejandro Lopez MS, CSCS, USAW, CFL1, USATF Director of Sports Performance and Head Strength and Conditioning Coach CrossFit PSP and Sports Performance

you can't control. This will cause you to feel stuck and frustrated. When you catch yourself focusing on one in this column you now have the choice to shift your attention to an item in the second column. Going back to the example of having a bad day at work, maybe you find yourself focusing on a co-worker snapping at you over a mistake you made. In this example, you do not have control over the way your co-worker reacted. What you do have control over is learning from your mistake; doing a better job next time; and requesting that your co-worker to speak to you more respectfully. When you focus on the latter, you will not only find your stress and frustration level go down, but your confidence will likely go up.

The last technique also involves shifting your focus. The mind can be considered a tool that we use to solve problems on a regular basis. At times, you may get so focused on solving problems that problems are all you see. In order to create balance in your life between responsibilities and pleasure it can be beneficial to create a self-care inventory. To do this write down the five senses: sight, touch, hearing, smell, and taste. Under each one write your favorite, healthy things associated with that sense.

For example, under sight you could include family, friends, the ocean, or mountains. You will want to make sure you include several things that you can easily access. This list can be easily utilized when you find yourself stressed and needing a break. It is helpful to place it somewhere you can see it on a regular basis as a reminder to take care of yourself.

Letting go of stress, frustration, and anxiety can much more easily be accomplished when we know the steps to take. When you begin to practice these techniques you will find yourself with much more time, energy, and mental clarity to give to the people and situations you want in your life.

Amanda Smith, MA, LMHC 407-625-5314 counseling4healthyliving@gmail.com 15 Windsormere Way, Suite 300 Oviedo, FL 32765

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