Inspire Health January 2018

INSPIRE Januar y 28, 2018

A Supplement to

Empowering Natural Living

Do HEALTH APPS Really Work?

EAT “THE FRUIT OF THE VINE” WITHOUT DRINKING WINE! PETS BEWARE

7 Toxic Houseplants

IT’S METTLE AND MEDALS FOR PROFESSIONAL BOWLER

SHANNON O’KEEFE January 28, 2018

INSPIRE HEALTH

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contents JANUARY 28  2018

4 FEATURE

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IT’S METTLE AND MEDALS FOR PROFESSIONAL BOWLER

Do Health Apps Really Work?

6 EAT FRESH

Eat “The Fruit of the Vine” Without Drinking Wine!

8 HEALTHY MIND

7 Toxic

HOUSE PLANTS

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The Importance of Sleep for a Healthy Body and Mind

12 RECIPE

Creamy Cauliflower, Turmeric Soup with Smoky Shiitake Bacon

18 MIGHTY KIDS Distracted Driving

SHANNON O’KEEFE

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feature

DO HEALTH APPS REALLY WORK?

By Anja Springthorpe

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study exploring whether or not health apps are effective scrutinized a number of apps from the most popular health category – diet and weight loss. More than 80 percent of these did not include strategies to support realistic weight loss. The study concluded that the majority of mobile apps are not sufficient weight-loss tools; however, in combination with behavioral change and exercise, apps may be helpful.

Our phones are always at our fingertips, making apps a convenient way to track, log or evaluate activity levels and calorie consumption. Pedometer apps, for example, are an easy way to monitor if we reach our goal of 10,000 steps per day. 10,000 steps per day improves both cardiovascular health and weight loss. According to surveys, there is evidence that these specific step-tracking apps motivate people to get up and get moving.

Step-tracking apps motivate people to get up and get moving.

More than 100,000 health applications are available on iTunes and Google Play. Some are free, some require purchase, but all claim to improve the users’ wellness, health or fitness. But do these claims stack up?

There are other health apps designed to monitor, schedule and remind you to take medications, fill prescriptions, get vaccinated or attend upcoming visits with your physician. Depending on how organized you are, apps can help keep your well-being needs on track.

Apps may be particularly useful if you manage the health requirements of kids or other family members.

Be cautious with apps that claim to diagnose or treat medical conditions. Health app developers are not required by law to engage medical professionals when designing software. This may result in unreliable diagnostic criteria. According to research from the University of Massachusetts Medical School, apps designed to detect skin cancer missed around 30% of melanomas.

So, do health apps work? Yes and no. Simple tasks like tracking, scheduling, reminding or logging can successfully be done via apps. Tracking apps, in combination with a healthy, active lifestyle, certainly support well-being and overall health. However, more complex health issues, such as weight loss or the management of medical conditions, should not be left to apps without the guidance of health care professionals.

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eat fresh

EAT FRESH AND ENJOY

“THE FRUIT OF THE VINE”

By Tami Charbonnet

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G

rapes are not simply nature’s candy; they are berries loaded with nutrients, and provide many fantastic health benefits. Grapes are both simple to find and easy to consume as a nutrient dense, low calorie, sweet, delicious and diverse natural treat.

They are consumed as a fresh or dried healthy snack, sprinkled into salads for a tangy twist and even found in warm recipes for a delicate touch of sweetness. There are many varieties of grapes grown and harvested around the world for their raw delicious taste.

They are used in fresh juices, jams, jellies and dried as raisins.

Jessie Szalay of Live Science explains that the health benefits from consuming grapes are directly from “phytonutrients or plant chemicals that contain disease-preventing compounds.”

And according to researchers at D.C. of California, “scientifically,

grapes contain moderate to high levels of phytonutrients or plant chemicals that contain disease-preventing compounds. Risk of heart disease may be reduced by the moderate to high polyphenol content in grapes.”

D.C. of California scientists explain that consuming fruit and vegetables containing polyphenol may even help to prevent blood clots and many other ailments.

Additionally, Grapes are anti-inflammatories, high in antioxidants and “an excellent source of manganese, vitamin B6, thiamin, potassium and vitamin C.” The health benefits of eating fresh grapes and products made from grapes are exponential.

They are high in nutrient density and will help improve your health while adding a tangy twist to your palate. Add grapes to your nutrition plan – they are healthy, sweet, abundant and found in many varieties, colors, shapes a nd sizes.

contain Grapes also e to moderat of high levels s or nt phytonutrie icals plant chem that containing vent disease-pre ds. compoun

GRAPES, GOAT CHEESE AND DUCK OVER COUSCOUS SALAD INGREDIENTS:  6 ounce box of couscous  2 cups arugula  1 cup of halved red grapes  3 teaspoons of parsley, roughly chopped  4 ounces of goat cheese, crumbled  3 tablespoons of extra virgin olive oil  2 tablespoons of red wine vinegar  Salt and pepper to taste  1 medium duck breast DIRECTIONS: M ake couscous according to package directions. Let cool.  Place couscous into a large bowl

and add grapes, parsley and goat cheese. Toss the ingredients with the olive oil and vinegar. Season with salt and black pepper.  Refrigerate at least 15 minutes.  Sprinkle salt and pepper onto duck breast. Place skin side down in skillet. Cook for 7 minutes using Start to medium heat or until skin is thin Finish: 50 and crispy. Flip and cook 4 addiminutes (35 minutes active) tional minutes.

Serves: 2  Remove from pan and let rest skin side up for 5 minutes to retain the savory juices. Carve and serve over fresh arugula along with couscous. Enjoy!

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healthy mind

The Importance of SLEEP

FOR A HEALTHY BODY AND MIND

By Anja Springthorpe

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leep is a vital necessity for our body. Essentially, sleep allows the brain to recover and re-energizes muscles for the day ahead. While it still is not completely understood how sleep is regulated, many findings highlight just how important a good night’s sleep is for our well-being.

The effects of sleep on cognitive capability and function is well-established.

Without adequate sleep, simple tasks can appear difficult, and the ability to process or retain information diminishes significantly.

Sleep acts as a reset button for the brain; it creates new nerve connections, reorganizes memories and dumps out the waste that clogs the mind. Indeed, how well we sleep is reflected in our mood, another indicator of just how important sleep is for mental health.

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In recent years, research found that a chronic lack of adequate sleep has detrimental health consequences, even shortening overall life-span. Conditions such as heart disease, diabetes, hypertension or depression are more likely in individuals experiencing sleep problems.

Without adequate sleep, our tissues, organs and hormones don’t have time to rehabilitate, which increases the risk of imbalances.

Another novel finding is that improper sleep increases the

Did you know the body needs to cool down before drifting off to sleep? So reduce the A/C to 67 or 68 degrees, turn on the ceiling fan or even just stick your feet out of the covers. The cooler environment will help you to fall asleep and stay asleep.

risk of obesity. When we are tired, we tend to favor foods high in fat and sugar over healthier, more nutritious options.

How much sleep do we need? Sleep requirements depend on a number of factors such as age and activity levels. However, experts agree that most adults require between 7-9 hours of sleep per night. Children and teenagers need even more sleep to recuperate.

Another important factor in a good night’s sleep is a steady bedtime routine. Sleep is controlled by a sophisticated hormonal response to fading light. Going to bed at the same time each night has been shown to improve quality of sleep significantly.

“Sleep hygiene” is a phrase that has been coined to describe a pattern of practices or habits which increase sleep duration and quality of sleep.

SOME TIPS TO IMPROVE YOUR SLEEP AND HENCE YOUR WELL-BEING: • Avoid caffeine, alcohol or nicotine close to bedtime.

These substances act as stimulants that can disrupt healthy sleep cycles.

• Avoid blue light from screens (phones, laptops, TV’s etc.) before going to bed. The blue light emitted by screens disrupts hormonal sleep regulation because your body believes it is still daytime.

• Regular exercise has been shown to improve sleep.

As little as 20 minutes of aerobic exercise such as walking, swimming or cycling can significantly help getting a good night’s rest.

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CREAMY CAULIFLOWER, TURMERIC SOUP WITH SMOKY SHIITAKE BACON

T

his soup garners its golden hue from ground turmeric, a root-derived spice with a mild flavor and potent anti-inflammatory properties. As cauliflower is also an anti-inflammatory and detoxifying agent, this soup offers quite the kick of body benefits. Plus, it’s rich and creamy thanks to the addition of raw cashews and Yukon gold potatoes.

This silky soup is finished with flecks of fresh herbs and a generous sprinkling of crisp shiitake “bacon.” I know, I know. Turning mushrooms into bacon sounds a little unbelievable, but at least I haven’t gone completely hippie on you . . . yet. And for my next trick, I’ll transform kale into cookies!” I kid, I kid. But seriously, I’ve witnessed both vegans and bacon lovers fall in love with this plant-powered version. But no need to take my word for it, get cooking and you’ll see for yourself just how scrumptious this veggie version can be.

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Serves 4–6 1 hour or less

From Blissful Basil by Ashley Melillo (BenBella Books, 2016)

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INGREDIENTS  2 tablespoons cold-pressed olive oil  1 1/2 teaspoons ground turmeric  1 teaspoon smoked paprika  1 teaspoon ground coriander  2 1/2–3 teaspoons sea salt, divided  1 large yellow onion, diced (about 2 cups)  2 medium shallots, finely diced (about 1/2 cup)  2 cloves garlic, minced  6 cups low-sodium vegetable broth  1 large head cauliflower, cut into florets (about 6 cups)  1 medium Yukon gold potato, peeled and diced (about 1 1/2 cups)  1/3 cup raw cashews  2 tablespoons apple cider vinegar or white wine vinegar  1/4 cup chopped fresh chives  1/4 cup fresh cilantro, destemmed

DIRECTIONS  In a large stockpot, stir together  Turn off the heat. Use an immersion the olive oil, turmeric, paprika, coriblender* to purée the soup for 5 minander and 1/2 teaspoon of the sea utes, or until very smooth and creamy. salt over medium heat. Cook for Season with the remaining 2–2 1/2 1–2 minutes to bloom the spices, teaspoons sea salt or to taste, and stir in stirring frequently. Add the onion, the apple cider vinegar. shallots and garlic, and sauté for 6  Ladle the soup into bowls, top with a minutes, or until soft and translugenerous mound of shiitake bacon and cent, stirring occasionally. garnish with chives and cilantro.  Add the vegetable broth, cauliflow-  R efrigerate leftovers, covered, for up to er, potato and cashews. Increase 4 days or freeze for up to 1 month. the heat to high and bring to a boil. Then, decrease the heat to medium-low, cover and simmer for * No Immersion 20–25 minutes, or until the vegeBlender? | If you don’t have an tables are tender and easily break immersion blender, apart when pierced with a fork. carefully ladle the soup into a blender in small batches and blend until smooth. Be very careful as the soup will be hot.

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cover story

IT’S METTLE AND MEDALS FOR PROFESSIONAL BOWLER

SHANNON O’KEEFE

By Chad Ruiz

What makes a champion? Athleticism? Intelligence? Perseverance?

All of the above? Ask professional bowler Shannon O’Keefe, and she’ll tell you mental prowess played a role in her recent championship.

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O’Keefe began doubting her abilities and wondered if she’d ever land an elusive major bowling championship.

“I’ve been knocking on the door of winning a major for like a decade. I finished second so many times.” O’Keefe leaned on her husband for inspiration when her thoughts got the better of her.

“He gave me some incredible words of advice.

He told me to ‘control what you can control.

Once the ball leaves your hand, there’s nothing you can do about it.’”

With her recharged

mounting pressure and defeated Kulick by a 222203 margin. Of her long list of achievements, this one ranks near the top.

Her accomplishments now include: six Professional Women’s Bowling Association (PWBA) titles, a PWBA regional title and a host of minor championships.

The bowling star is also a mainstay on Team USA, entering her 13th year and earning over 30 medals, 21 gold. “It’s the greatest thing I’ve ever done,” O’Keefe says. The group represents the best of the best bowlers in

The actual physical act of throwing the ball takes about three seconds. So it’s really less than a minute that you’re actually physically moving [during a game].”

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hese girls were younger than me, and I thought ‘maybe I don’t have it anymore.’ I broke down.

I felt like I was mentally broken,” the 38-year-old said of her recent Smithfield Tour Championship played in Richmond, VA. After completing a few rough matches leading up to the finals,

attitude, O’Keefe continued winning, eventually facing six-time major champion Kelly Kulick for the title. With the event streaming live on the CBS Sports Network, she knew she would need to remain mentally tough.

“The actual physical act of throwing the ball takes about three seconds.

So it’s really less than a minute that you’re actually physically moving [during a game].” During the other 30 to 60 minutes, O’Keefe says, you’re in your head, worrying about the next throw or beating yourself up.

Not this time.

O’Keefe corralled her negative thoughts, ignored the

the nation who travel the world competing against teams in other countries.

“To wear that red, white and blue and hear our national anthem in another country, is nothing short of a blessing.”

Although she’s visited a number of cities in about 15 countries and enjoyed all of them, she says Hong Kong is her favorite. “The city was incredible. The people were amazing.

Plus, we won the team event at the world championship there. It was the first time in 24 or 27 years the women’s team won the world championship.

It meant a ton.”

The Bowling World Championship takes place

every four years and pits dozens of teams from different countries against one another. The teams comprise of only 36 men and 36 women from each nation. The 2017 World Championship took place in Las Vegas.

When she’s not winning titles on the PWBA and Team USA circuit, she’s recruiting, coaching and inspiring the women’s bowling team at McKendree University in Lebanon, IL alongside her husband who directs the men’s bowling team.

“We’ve struggled with having our own children, but God put us in a position to care for so many other children. I guess January 28, 2018

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cover story

Bowling is unique because it’s fun and anybody can do it at any skill level and at any age.

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giving me one wasn’t the best use of my love and knowledge.”

O’Keefe’s team of 28 girls inspires her every day to be the best coach, bowler and person. “It’s really important that I set a really good example for them…stay true to our integrity and who we are.”

“Teaching bowling is the easy side,” inspiring them to be great in all their endeavors is the hard part, O’Keefe says.

The United States Bowling Congress reports that over 69 million people bowl at least once each year, making it the number one participation sport in the country. O’Keefe credits bowling’s growing popularity to its physical, mental and social benefits.

“I met my husband because of bowling. I met my best friend on Team USA and get to travel the world with them and share memories. Bowling is unique because it’s fun and anybody can do it at any skill level and at any age,” she explains.

Additionally, bowling is a great low-impact exercise. Depending on your weight, an hour of bowling burns between 200 and 300 calories, which is more than an hour of walking.

Plus, throwing a bowling ball exercises just about all muscle groups including the back, abdomen, legs and arms. To maintain her professional bowling physique, O’Keefe says she focuses a lot on cardio and endurance training.

“When we’re bowling a regular season event, we bowl 12 games per day plus all the practice sessions. So I run a lot because running is great for the core, endurance and legs.”

She also works out with her team during weight-lifting drills.

But don’t let O’Keefe’s training scare you away from bowling. She advises anyone planning to bowl for fun to simply find a ball “that’s not too heavy or too light” and maintain strong body posture when lifting and throwing the ball. For those of you wanting to bowl competitively, O’Keefe says “it’s really important to find a pro shop to drill a ball specific for your hand.”

The former all-American high school softball player and current PWBA champion plans to continue reaching for the stars and inspiring young athletes near and far.

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Distracted DRIVING

mighty kids

By Liz McGehee

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The vehicle is a heavy piece of machinery capable of doing immense damage to others and themselves.

ccording to the National Highway Traffic Safety Administration (NHTSA), distracted driving claimed 3,477 lives and caused 391,000 injuries in 2015 with teens as the largest group reported as distracted at the time of fatal crashes. More troubling are the 660,000 drivers the NHTSA claims are using electronic devices while driving during the day.

But distracted driving isn’t merely just texting or making calls on your phone. The

Department of Motor Vehicles (DMV) says, distracted driving includes eating and drinking, checking email, posting on social media, taking photos, changing your music, reaching for your phone, putting makeup on, grooming, checking your GPS or map and using apps.

Most of us are more than a little guilty of a few of these offenses, which is why it’s crucial to set a good example for your teen. If they see you eating and driving or fiddling with the GPS while in motion, they’ll undoubtedly see these

behaviors as acceptable and mimic you. Another way you can help your teen is by downloading apps that limit phone usage when driving.

DMV.org suggests these four apps: LifeSaver, AT&T DriveMode, TrueMotion Family and Mojo.

You should also talk to your teen. Before getting behind the wheel alone, they need to understand that a vehicle is a heavy piece of machinery capable of doing immense damage to others and themselves.

MAKE THEM AWARE OF THE FOLLOWING DMV STATISTICS: • When you send a text, you take your eyes off the road for about 5 seconds. That's the time it takes to drive the length of a football field going 55 MPH! (U.S. Department of Transportation).

• Distracted driving accounts for 9 deaths every day - deaths that are completely preventable simply by keeping your eyes on the road and your hands on the wheel.

• At any moment during the daylight hours, about 660,000 drivers are handling cell phones or other electronic devices while driving in the U.S. (National Highway Traffic Safety Administration).

• You are 3 times more likely to get into an accident when distracted driving by manipulating a mobile device (Virginia Tech Transportation Institute).

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To xi c 7 PETS BEWARE: HOUSE PLANTS

By Liz McGehee

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2.

Aloe Vera

Aloe Vera. A staggering number of people have no idea that this popular household plant is toxic to both cats and dogs.

Corn

Plant

Corn Plant. Also known as dracaena fragrans, corn plants are gorgeous and verdant but still extremely toxic when ingested by pets.

3.

Lilies

Lilies. A mere two petals from this flower can cause kidney failure and subsequent death in cats. The palm lily, lily of the valley, amaryllis, peace lily and calla lily species are all toxic Mistleto to dogs. e

4.

Poinsettia and Mistletoe. As festive as they are, poinsettias and mistletoe pose a serious threat to both dogs and cats. Make sure you place these out of reach.

5.

6.

Sago Palm. While the entire plant is toxic, it only takes one seed from this houseplant to trigger liver failure or death.

b Duam C ne

Dumb Cane. Dieffenbachia, or dumb cane, is a well-known air purifier, and…every part of this plant is poisonous to pets.

Eucalyptus

o Sagm Pal

The ASPCA says call the APCC at (888) 426-4435 or contact your local veterinarian as soon as you suspect your pet may have ingested a potentially toxic substance. ACC comes with a $65 consultation fee, but your pet’s life is worth the price.

7.

Eucalyptus The smell of this plant alone is known to provoke depression in canines. Eucalyptus oil is toxic to both cats and dogs, unfortunately.

January 28, 2018

Symptoms and toxicity levels vary by plant. General warning signs your pet has ingested a toxic substance may include: • Hiding • Rapid breathing • Diarrhea • Vomiting • Depression • Weakness • Lethargy • Bloody stool • Seizures INSPIRE HEALTH

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Feel like a kid again.

Don’t let the worries of pain stop you from creating memories you’ll never forget. This winter, give yourself the gift of a healthy, pain-free body so you can focus on those special times with your family. Northeast Georgia Medical Center (NGMC) offers a range of orthopedic services to help get you there. In fact, our specialists have performed more than 6,000 procedures this year, including: • • •

Arthroscopic surgery Fracture care Outpatient surgery

• • •

Hand, wrist and upper extremity care Foot and ankle care Sports medicine

•

Joint replacement surgery for hip, knee and shoulder

Call 770-824-9790 or visit nghs.com/ortho-care to connect with one of NGMC’s experienced orthopedic specialists.

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