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2 February 2017 Good Health
Good Health February 2017 3
February 2017 Features 6
Focus on Heart Health
Grocery Shopping Reboot
The Power of Vegetables
Healthy Relationships, Healthy You
Departments 4
Editor's letter
Childhood Dental Health
National Donor Day
Memfit: Erica Sewell
Memfit: Kennis Sewell Sr.
Memfit: Anthony Eggleston
Low Vision Awareness
Baked Cauliflower Hot Wings
Getting healthy together This month we continue to focus on healthy living, and in honor of heart health and love month, we present you with a couple who have made their fitness journey together. See their Memfits in this issue!
4 February 2017 Good Health
from the editor
ere we are in the second month of 2017, ready to open up our hearts to love, life and health. In our Heart Health issue, we explore avenues to keep up with various aspects of you and your loved one's healthcare, with everything from dental health to vision to eating more vegetables. On our cover we feature a couple who embarked on their fitness journey together about eight years ago and are in the best shape of their lives. Our other Memfit showcases a man who is in the best shape of his life in his 50s, even after being a Marine. Learn more about all of their journeys and get inspired! Our heart health feature offers a Q & A with Dr. David Kraus of Stern Cardiovascular Foundation about heart disease and cardiovascular health. Also this month, we continue on our "get healthy in 2017" journey with a look at grocery shopping and the power of vegetables. Every goal we set should start with a specific plan, including grocery shopping. Experts discuss how to tackle the grocery store and develop a shopping strategy for success. Plus, The Chubby Vegetarian helps demystify cooking with vegetables and getting more of them on your plate. And, they may even convince you to try cooking vegetables as main dishes, instead of just sides or salads. Learn how to get more creative with your veggies! Find one of their most popular recipes for faux hot wings. We dare you not to like it! This month we take a look at organ donation, as this is the time of year that the nation reminds people to have the talk with yourself and your family about becoming an organ donor. And, we explore the national score card regarding childhood dental health and speak with a local dentist on proper brushing and dental care for children. Finally, we couldn't have a February issue without the topic of love. Our feature on marriage explores how a healthy relationship makes a healthier you, in romance, family and friendships. We hope you enjoy your February and kick your health activities into high gear! This is your year! To good health,
Holli Weatherington
Robin Gallaher Branch Erinn Figg Emily Adams Keplinger
Design Studio Nashville
holli.weatherington@ commercialappeal.com 901-529-6513 Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016.
Photographers Troy Glasgow
Niche Executive Editor David Boyd (firstname.lastname@example.com) For information on advertising, contact Amy Mills at 901-529-2213 or firstname.lastname@example.com.
Good Health February 2017 5
Children's Dental Health Month
rush up and smile. Take a look in the mirror and preen everybody for a family picture. Ta-da! It's National Children's Dental Health Month! The month showcases good dental care, which starts in pregnancy, becomes normal in childhood and teen years, and carries on throughout life. In many ways, good dental health is just another healthy habit learned in childhood. It begins at home. "If people do it when they're young, they'll do it when they're older. Hopefully," said Larry Higginbotham, DDS, presidentelect of the Memphis Dental Society. Higginbotham is part of White Station Family and Cosmetic Dentistry, a practice that has entire families as patients, sometimes for generations. "I've been in practice for 30 years, for so long that I saw some of my clients as children and now see their children," he said. Higginbotham's recommendations for good dental health for children are simple: checkups twice yearly, a healthy daily diet, and daily maintenance throughout the year. "Lots of parents bring their children to the dentist when they come themselves," Higginbotham said. That's a good idea because it means that a child sees going to the dentist as normal. "Children learn good dental habits from their parents," he said. The checkup, literally a hands-on experience, teaches oral health care. In age-appropriate measures, a child learns to brush, floss, rinse, spit. "Teeth should be brushed twice a day and especially before bed at night. Yes, children should floss. Each brush-
ing should take two minutes," Higginbotham said. The child should brush the chewing surfaces of the teeth, brush surfaces facing the tongue, brush surfaces facing the cheeks, "and floss in between the teeth," Higginbotham said. The brushing should be in small, circular motions and not in horizontal or up and down strokes. Always use a soft-bristle brush; there are sizes appropriate for infants, young children and teens. Get a new brush when the bristles become worn, and use fluoride toothpaste. A checkup also teaches how to floss. Take short stretches of floss between the fingers of both hands and floss between the teeth. Go under the gums and not just between the teeth. Higginbotham spoke of the fear of dentists common among adults and perhaps learned in childhood because of a bad experience. He suggested some ways to have a pleasant dental visit. Talking to parents, Higginbotham said they should find a dentist with whom they're comfortable. "Don't use going to the dentist as a threat of punishment for a child. Talk in a positive way about a dental visit," he said. To make going to the dentist twice a year a positive experience, start with the appointment time. "Come in the morning when a child is not too tired or hungry," he said. Higginbotham and his staff do all they can to make going to the dentist fun for the child. They have childfriendly names for the tools, like Mr. Thirsty for the tube that sucks saliva and water from the mouth cavity. Higginbotham emphasized something else: Respect on his part. "I talk
to the children. If you show a child and a teen respect, they will respond. They typically want to do the right thing. Children and teens sometimes turn out to be our best patients." The importance of good dental health cannot be overemphasized. Poor dental health can lead to permanent disfiguration, mouth infections, and missed days of school. "Many school hours are lost due to emergency dental situations that could have been prevented by routine maintenance and care," Higginbotham said. A 2011 study in the American Journal of Public Health based on data from North Carolina found that "children with poorer oral health status were more likely to experience dental pain, miss school and perform poorly in school." Dental data on Tennessee are hard to find because "Tennessee does not report data on dental health to the National Oral Health Surveillance System," according to the Pew Charitable Trusts. Indeed, available data are discouraging. For 2015 in its Scorecard on State Health System Performance, the Commonwealth Fund ranked Tennessee in 43rd place overall in
ADA Recommendations for a Healthy Mouth from Pregnancy through Childhood During Pregnancy
uEat a variety of healthy foods like fruits, vegetables, whole-grain products, and dairy products (milk, cheese, cottage cheese or unsweetened yogurt)
uTake your baby to the dentist no later than the first birthday
uEat fewer foods high in sugar like candy, cookies, cake, and dried fruit
uBegin cleaning your baby's mouth during the first few days after birth by wiping the gums with a clean washcloth uFor children younger than 3 years, brush a child's teeth as soon as they begin to come
into the mouth; use a fluoride toothpaste in an amount no more than a smear uFor children 3 to 6 years old, use a pea-sized amount of fluoride toothpaste. Brush teeth thoroughly (twice day, morning and night)
these five areas of national assessment: Access & Affordability; Prevention & Treatment; Avoidable Hospital Use & Cost; Healthy Lives; Equity. Minnesota, Vermont, Hawaii, Massachusetts, Connecticut and New Hampshire led the rankings. For Memphis-area children and adults who cannot afford regular dental care, these options are available: University of Tennessee Health Science Center, 901-448-6468 Church Health Center, 901-272-0003 Christ Community Health Services, 901-701-2720
Take babies to their first dental visit no later than their first birthday. plastic coating, to protect cavity-prone areas uIf you play a sport or are active in something like skateboarding, a mouthguard protects your teeth from getting broken or knocked out
uAvoid cavities by brushing twice a day with toothpaste, flossing once a day, and limiting sugary beverages and snacks
uConsider using dental sealants, a special
Source: www.ada.org
6 February 2017 Good Health
Oh, February, the month we devote to love, romance and hearts — adorable stuffed animals holding hearts, heart-shaped balloons, sentimental greeting cards covered with hearts, candy hearts and … well, basically an invasion of hearts everywhere. In the midst of all these cute and amorous hearts, however, there's one very important heart you really should be paying attention to: your own. How's it doing? Have you checked lately? Talked to a doctor to make sure
it's healthy? If not, this month is the perfect time for it. It's American Heart Month, sponsored by the American Heart Association. Heart disease is the No. 1 cause of death in the United States. It causes one in four deaths a year, but usually it can be prevented if we make healthy choices and manage any risk factors, such as blood pressure, cholesterol levels, diabetes and smoking, to name a few. To get to the heart of the very im-
portant topic of cardiovascular health, we spoke with Dr. David Kraus, a cardiologist at Stern Cardiovascular Foundation with more than three decades of experience and a number of esteemed professional designations — including Fellow of the American College of Cardiology (FACC), Fellow of the Society for Cardiovascular Angiography and Interventions (FSCAI), and Fellow of the Heart Failure Society of America (FHFSA). GH: Looking at the big picture, how are we doing in Memphis as far as
heart health goes? KRAUS: "From a cardiologist's perspective, the health and well being of the Memphis population at large is not great. The reason is we have a very large population of overweight patients and diabetics, and unfortunately, the relationship of diabetes to cardiovascular disease — in particular the development of heart failure — is synergistic with every other risk factor we have." Kraus added that the Hispanic population of Memphis shouldn't be over-
Good Health February 2017 7
"The secret to success for keeping your weight down is keeping your calories down and get some activity during the day." looked in this instance. "We have a large Hispanic population that has a large percent of cardiovascular disease as well. I think it's important to recognize that they have a very high incidence of hyperlipidemia [high levels of fat particles in the blood], high cholesterol and they also have a prevalence of obesity." GH: So where do we even begin? How can we determine if our hearts are healthy? KRAUS: "A healthy individual at age 40 to 45 that doesn't have any family history, may be a bit overweight and doesn't have high blood pressure, diabetes or a history of smoking should start with a general checkup from their primary caregiver and be sure they know what their cholesterol and fasting blood sugar numbers are." According to the National Heart, Lung and Blood Institute, the ideal cholesterol numbers are as follows: – Total cholesterol: Less than 200 mg/dL – LDL (low-density lipoprotein; also known as the "bad cholesterol"): Less than 100 mg/dL – HDL (high-density lipoproteins, the "good cholesterol"): the higher the better, aiming for at least higher than 40 and optimally above 60 mg/dL Kraus, who always urges patients to "know your numbers," said individuals should also aim for a body mass index (BMI) of 25 or
less and blood pressure levels of 120 to 130 max over 80 to 85. If any of these numbers are in the danger zone, following your doctor's instructions is crucial, Kraus said, whether it be taking a certain medication, transitioning to a healthier lifestyle or seeing a cardiologist or other specialist. GH: If we need to adopt healthier lifestyles, what are some baby steps we can take besides the broad "eat healthy foods and exercise" command? KRAUS: "The American Heart Association (AHA) sets a goal of taking 10,000 steps a day. That's the simplest thing you can do. It sounds like a lot, but it's not." He recommends following AHA's "Life's Simple 7" guidelines, found on the organization's website (heart.org), which breaks down healthy changes in seven simple categories. For diets, Kraus recommends The DASH (Dietary Alternatives to Stop Hypertension) Diet or some version of a simple Mediterranean diet, both of which recently also ranked at No. 1 and No. 2 on U.S. News and World Report's annual Best Diets list. "The secret to success for keeping your weight down is keeping your calories down and get some activity during the day," he said. "People can lose a lot of weight — not quickly, but over a long time frame — if they're conscientious about it. Primarily it's all about caloric intake: 85 percent of weight loss has to do with calories, not exercise." GH: What's the most important thing you'd like to emphasize about heart health? KRAUS: "Lifestyle modification — and that includes tobacco reduction, weight loss, diet, exercise — and treating the modifiable risk factors, such as diabetes, hypertension and high cholesterol, are key, along with eliminating risk factors like obesity and a sedentary lifestyle." Contact: Dr. David Kraus, Stern Cardiovascular Foundation, 901-2711000, sterncardio.com PROVIDED BY STERN CARDIOVASCULAR FOUNDATION
Dr. David Kraus
From the American Heart Association - Local Memphis facts: uHeart disease is the No. 1 killer of people in our community, and kills more women than all forms of cancer combined, including breast cancer. Last year, nearly 30 percent of deaths in the Mid-South were from heart disease and stroke. u1 in 3 people in the Mid-South are living with hypertension (high blood pressure), the leading risk factor for stroke. u33 percent of adults in the Mid-South are overweight or obese; 14 percent of children are considered overweight or obese.
Local Heart Month events/initiatives: uNational Wear Red Day: Feb. 3 is National Wear Red Day, the day the American Heart Association encourages all Americans to take a stand against heart disease, our nation's No. 1 killer, by wearing red. Locally, several landmarks will be participating in the campaign by lighting their buildings red. Locations participating in the campaign include The National Civil Rights Museum, Graceland, the Memphis Zoo, Memphis International Airport, and the Liberty Bowl, among many others. Those interested in sharing pictures of themselves, their co-workers or their families dressed in red can e-mail their pictures directly to email@example.com or share on social media with the hashtag #MEMGoRed. uBabies Go Red: Congenital birth defects are the leading birth defect in newborns, affecting about 9 out of every 1,000 births. To help raise awareness of this, the AHA has locally launched the Babies Go Red campaign. Every year, on National Wear Red Day, every baby in the hospital in Memphis receives a red beanie to celebrate their new life and heart health. Parents are also provided with health information regarding their newborn, including information about pulse oximetry screening, which – thanks to the advocacy efforts of the American Heart Association – is required as a part of the newborn screening panel and can detect critical congenital heart defects before
their baby leaves the hospital.
uGo Red for Women Survivor Casting Call: The AHA is partnering with the Shops of Saddle Creek for a Go Red for Women Survivor Casting Call on Feb. 11 from noon to 2 p.m. Heart disease and stroke survivors are invited to come share their heart story in a five-minute taped interview. Stories will be shared on local social media, and survivors will be selected to participate in the Go Red for Women Fashion Show during the Go Red for Women Luncheon, which will be held at the Great Hall and Conference Center on June 1. uLifestyle Change Award: The AHA and Blue Cross Blue Shield of Tennessee want to recognize individuals who have made positive changes to improve their quality of life and health. No change is too small, and every accomplishment is significant. Have you, or someone you know, made significant changes to their lifestyle? Perhaps they have increased their physical activity or adopted healthier eating habits in an effort to lose weight or manage certain risk factors like high blood pressure or high cholesterol. We want to hear these inspiring stories so we can applaud these efforts and motivate others to make similar changes. Nominations are now begin accepted for our third quarter Lifestyle Change Award. To nominate someone, please e-mail email@example.com. uRise Above Heart Failure: Nearly 6 million Americans are living with heart failure. The AHA's Rise Above Heart Failure campaign seeks to increase the dialogue about HF and improve the lives of people affected by the condition through awareness, education and support. Through the initiative, AHA strives to make a measurable impact on HF by 2020, by increasing the dialogue about the condition, empowering patients to take a more active role in their care, and encouraging small changes that can lead to healthier lifestyles and better disease management to help keep patients out of the hospital. For information, visit www.RiseAboveHeartFailure.org.
8 February 2017 Good Health
Fresh produce is available all year at grocery stores.
Grocery Store Reboot HOLLI WEATHERINGTON
he famous quote from Hippocrates, the father of medicine, states, "Let food be your medicine and medicine be your food." What we eat
matters. Being healthy is something that cannot be purchased and it cannot be stolen from you. If it were easy, everyone would already be perfectly healthy and fit. But don't let that deter you, because even if it is hard to change, it can be simple. Take it one step at a time. Last month we introduced ways to take control of your eating habits by assessing your routines, your food purchases and how to build your plate
with a mix of protein, vegetables, fruit and fiber. Here, we'll review grocery shopping strategy, developing a plan before you shop and what ingredients to look out for in your favorite foods. Most dietitians and fitness experts work with their clients to develop a shopping "game plan" for each week. Knowing what foods and ingredients you need for specific meals helps to avoid mindless shopping and impulse purchases. "If you can look at the week ahead, maybe plan for days where you'll have more time to cook, that can help you," said Megan Murphy, registered dietitian and associate professor of nutrition at Southwest Tennessee Community College. "To do it where it works
well, you want to have some meal ideas in there so you can shop from it." Just don't be too dogmatic. You can flip your days. "It's like all your great generals they go out to battle — they have a plan and once they get in the battlefield they have to adjust that plan — but it's good to have a plan," said Murphy. "What you put in your mouth is either feeding disease or fighting it," said Ruth Williams-Hooker, registered dietitian and associate professor in the School of Health Studies at the University of Memphis. Williams-Hooker is also the director of the Clinical Nutrition Masters/ Dietetic Internship at U of M. With a staff of interns, this program offers
grocery tours and nutrition education workshops for the community through a minority disparities grant from the Tennessee Department of Health. During the Spring and Fall semesters, Williams-Hooker and a staff of interns partner with Kroger stores and the AARP "Fresh Savings" program (aimed at promoting healthy eating and offering coupons for Kroger store purchases) do a series of Saturday morning grocery store tours. After the tours, participants go to a meeting room and sample the foods they discussed, look at recipes and they get a bag of goodies like store coupons, Kroger gift cards, cooking tools and more. Anyone can attend and everything is free for participants. Tours, which take place in Shelby
Good Health February 2017 9
and DeSoto counties, consist of a walk around the perimeter of the store (which hold the healthiest, freshest foods) where they discuss fresh produce, meat, nuts and the like. They talk about the various foods and their nutritional properties. "They show them foods they may have never eaten before, like a mango, and then they'll sample something," explained Williams-Hooker. "We also explain fresh meat versus cured meat. A lot of people think they can't eat pork if they have high blood pressure, but it's the cured things that are high in sodium, not fresh meat." For instance, bacon, sausage, deli meats and canned meats are often highly processed and cured, so they are very high in sodium. However, a fresh pork loin or lean cut of beef is much lower in sodium than processed meats. Interns discuss cuts of meat, types of meat, fat content and how to cook it. Said Williams-Hooker, "It's not about what you can and cannot have, it's about making healthier choices." During the tours the participants are also asked to read nutrition labels of some of their favorite foods and potential alternatives. "One biggest thing we try to make people aware of is what has a lot of
The perimeter of grocery stores is where the freshest and healthiest foods are located.
sodium and what doesn't, and how can you make it less," said Williams-Hooker. "Anything that is pre-packaged is higher in sodium. We show people how to cut down on sodium, like draining and rinsing canned veggies and using water [to cook]. Find fruit packed in
water not syrup. "Same thing with dairy. We ask people to pick up their favorite cheese and read the back of the label. Cheese has a lot of sodium. We ask people to look at canned soups and frozen entrees." Equally important to keep an eye on is sugar, fat and cholesterol, and they make sure to teach that "low" fat, sugar and salt does not mean "healthy." "It could be low in fat and have a ton of sugar, or like some TV dinners, very low in fat but high in salt." "The [other] thing is the liquid calories," said Murphy. "Soda drinking is going down, but flavored teas is going up. Sometimes it's masquerading as healthy things. You have to think about that." Most of the time people should be drinking water, and then occasionally a sweet tea or smoothies, said Murphy. She warned against what she called "Health Halo" foods, ones that contain fruits and vegetables or make claims of being "healthy" or "all natural" because there is also a lot of other hidden stuff included. Even honey has a lot of calories. Juice is typically no better than soda, and smoothies are packed with sugar. Compare nutrition labels and make
Upcoming Grocery Store tour dates: Feb. 18: Kroger Southgate - 11 a.m. March 4: Kroger Poplar/Cleveland - 11 a.m. April 8: Kroger Horn Lake - 11 a.m. May 6: Kroger Southgate - 11 a.m. June 3: Kroger Poplar/Cleveland - 11 a.m. July 1: Kroger Horn Lake - 11 a.m. To sign up, contact the Office of Clinical Nutrition at the U of M, Ruth Williams-Hooker: 901-678-3108.
the best choice and never shop hungry, Williams-Hooker said. "If you love chips, look at the labels and see which are higher in sodium and fat," said Williams-Hooker. "Can you pick a better one? Once you've learned one and made that change, pick another change. Get to know a few things that are good for you and not good for you. Buying fruit in season, you can taste and pick out a few fruits you really like, buy and eat [fresh] or freeze."
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10 February 2017 Good Health JUSTIN FOX BURKS
Here, butternut squash steak with chef Kelly English's chimichurri. Below, Justin Fox Burks and Amy Lawrence, the husband-and-wife duo known as The Chubby Vegetarian.
The Power of
Vegetables HOLLI WEATHERINGTON
erhaps the child inside you is recoiling at the thought of having to "eat your veggies." Whether you love them now or not, vegetables are actually quite versatile and there is a big plus-side: variety. A robust collection of research supports the idea that a plant-based diet (which includes vegetables, fruits, nuts, beans and whole grains) can improve your health and allow you to maintain a healthy weight as well as decrease the risk of heart disease, Type 2 Diabetes and certain cancers. No, you don't have to become a vegetarian, but plant-based and plant-centric diets (like the Mediterranean and Paleo diets) have been shown to greatly improve overall health. According to a 2015 article from Consumer Reports which gathered studies and reports on plant-based diets, a study of more than 450,000 adults who followed a diet that was 70 percent plants had a 20 percent lower risk of dying from heart disease or stroke than those whose diets centered on meat and dairy. Another study from Harvard that tracked more than 120,000 people for 30 years found that those who ate the most red meat tended to die younger during the study period but that swapping just one daily serving of beef for nuts could cut the risk of dying early as much as 19 percent. We spoke with resident husbandand-wife vegetable experts, The Chubby Vegetarian blogger/author
team, Justin Fox Burks and Amy Lawrence, about how to begin introducing new and exciting vegetable dishes into your diet. "What we're doing is very much a trick of the mind," explained Burks. "We don't look at veggies and say 'oh they're yucky.' They are amazing things and all we have to do is treat them with the same respect as chefs treat meat." Their latest book, "The Chubby Vegetarian: 100 Inspired Vegetable Recipes for the Modern Table," came out in December, and has a heavy emphasis on treating vegetables as meat, in that you season and cook them exactly as you do meat products. "Forget that you think you don't like certain things," Burks said. "Try to have a fresh, clean mind in order to start your fresh, clean diet. Since we were kids, people have said vegetables are yucky and you only eat them because they're good for you. We think the exact opposite." That is evident in the creative creations that Burks comes up with for the varied recipes, such as butternut squash "steaks," carrot "hot dogs," eggplant "sausages," and much, much more. "Portobello mushrooms are a great gateway veggie," Burks cheekily said. "It's big, which speaks the same language as meat, and they are meaty in texture and flavor. If you cook it right, you're going to end up with a very meaty product." Burks advises to start at your local grocery store and look around at the
produce section and just start reimagining things. "Look for big mushrooms, big squash, things that rival meat in size, and try it from there," he said. Burks has been a vegetarian since he was a teenager, but Lawrence was not so eager to eat lots of veggies after they began dating (they met in 7th grade and dated from college on). "I used to hate vegetables in high school and college," Lawrence admitted. "The only thing I liked was tomato sauce. Everything else was just gross." The way Burks slowly introduced her to vegetable dishes was with stirfry dishes and barbecued dishes. "Stir-fry was my first 'aha' moment," she said. "Maybe a lot of people grew up having them salted and peppered [only], beets out of a can or greens that are cooked to death," she said. "I learned to like vegetables after learning a better way to cook them." That's why their approach is different. They make the vegetables look like foods you're already used to eating, like spiralizing zucchini into long zucchini noodles or "zoodles" as they are popularly called. Cauliflower is also a wonderful "gateway veggie"
because it has a texture that mimics rice, pasta and even mashed potatoes. "Anything that looks like pasta appeals to people," Lawrence said. "It's not 'here's a vegetable, eat it.' It's going to have flavor and balance. I think that gave Justin the impetus to make things that I would like. If it can convince me, it can convince anyone." Since they started The Chubby Vegetarian in 2008, the popularity has grown. They have been featured on local and national television, are revered by food journalists in Memphis and across the country. Their first book, "The Southern Vegetarian: 100 Down-Home Recipes for the Modern Table" gained them recognition by The New York Times which invited them to present their ideas and recipes for a vegetarian Thanksgiving, which appeared on its Well blog. They were also invited guests at the James Beard house in New York City to cook three dishes and share their perspectives for the "Enlightened Eaters" series. "We're speaking the language that people are used to speaking. When you look at one of our plates, it looks like chicken or pastrami or a steak and you're not immediately turned off," Burks said. "It's that initial reaction that gets them interested. It looks familiar." We have included their recipe for Baked Cauliflower "hot" wings on p. 18. Give it a try and be surprised! To get more amazing vegetables as mains recipe ideas, visit: Chubbyvegetarian.blogspot.com.
Good Health February 2017 11
National Donor Day ERINN FIGG
"Would you like to be an organ and tissue donor?" Almost all of us hear some variation of this question when we're getting or renewing our driver's licenses. However, more than 60 percent of Tennessee drivers are shrugging it off – even though a recent Health Resources and Services Administration (HRSA) study found that 96 percent of the national respondents supported donating a deceased loved one's organs and tissues if that person had expressed that wish before dying. To increase awareness of the lifesaving consequences of answering "yes" to that question, each year the U.S. Department of Health and Human Resources designates Feb. 14 as National Donor Day. After all, what better date to remind people of their power to give the gift of life than on a day when most of us are celebrating love? "When you say, 'Yes, I want to be a donor,' there is no greater love than to share a part of yourself with somebody and pass life on," said Kim Van Frank, executive director of the MidSouth Transplant Foundation. "So the heart and Valentine's Day has such a connection to what we do." Registered donors in Tennessee, Arkansas and Mississippi have a small heart printed on their driver's licenses to indicate their registered donor status. And on Feb. 14, many Department of Safety officials and county clerks will be wearing T-shirts that say, "Show Me Your Heart" and handing out heart-shaped candies that
encourage recipients to "Say Yes." Currently, about 38 percent of Tennessee drivers have registered to be a donor. "We would really like to see that number at 50 percent and we're making baby steps towards that goal. There are some states around the country that are at 65, 70 and 75 percent," Van Frank said. So what's holding back many Tennesseans from registering? Van Frank says many families simply aren't having that important conversation. "To talk about donation means we have to talk about our own deaths, and families just don't like to do that," she said. "National Donor Day gives us an opportunity to say, 'It's OK to talk about this.' It's such an important topic, and we know from research that the majority of individuals support donation, but we do need to have a conversation, and more importantly, we need to make that decision for ourselves." People who missed their chance to register at the Department of Motor Vehicles, can still register online at donatelifetn.org.
A DONOR'S STORY Angela Gordon of Memphis is living proof of the miracles that can occur when someone registers to be an organ donor. At 19, Gordon learned she had severe kidney damage as a result of high blood pressure. (High blood pressure is the second leading cause of kidney failure in the United States
after diabetes.) She needed a new kidney. At 29, she started dialysis that lasted four years until she finally received one — from a 17-year-old East High School student who died in a car accident and whose family honored her wishes to be an organ donor. Unfortunately after about two years, Gordon's body rejected that kidney, putting her back on dialysis — and a kidney waiting list — for another eight years until last April, when she received another kidney. This one is working just fine. "Organ donation saves lives. Not only is it a blessing that you can give someone else a second chance and the gift of life, but your legacy will live on," Gordon said. "Not only your family and friends will remember you, but you will also bless up to eight other lives with your organs and those families will also remember you. Your loved ones will have an extended family, knowing that your organs are still here living in someone else, that your heart is still beating in someone else's chest." The Mid-South Transplant Foundation facilitates communication between a recipient and a donor's family after one year has passed. Gordon still keeps in touch with the mother of the young woman who donated her first kidney. She already has a letter of gratitude ready for the Foundation to pass along to the family of the second donor. "I'm a living witness that organ donation saves lives. I'm here because someone said yes," Gordon said.
Mid-South Transplant Foundation is joined by Memorial Park in hosting the annual Ride for Life, which will take place June 25. Pictured: Riders from the 2016 event.
For more information: Mid-South Transplant Foundation: 901-328-4438, midsouthtransplant.org Tennessee Donor Services: 888-234-4440, tds.dcids.org Donate Life Tennessee Organ and Tissue Donor Registry: donatelifetn.org
Angela Gordon with her husband Sherman, of Memphis.
12 February 2017 Good Health
#memfit healthy couple
Erica Sewell Financial Supervisor
SPORT OR PHYSICAL ACTIVITY: Boot-camp and strength training.
SUPPORT: Kennis and our children: Kennis Jr., Kendra and Edward Sewell. Kennis is always supporting me and keeping me focused on my health and goals. Our children (now all adults), are our cheering audience and always have words of encouragement. WHY WAS IT IMPORTANT TO CHANGE YOUR LIFESTYLE AND GET HEALTHY? It was important for me to change my lifestyle and get healthy when I found out my cholesterol was 240. That was a wake-up call since my family has been prone to heart disease. Today, my cholesterol is 180. HOW DO YOU STAY ON TRACK WHEN LIFE GETS HARD? Weight was never a struggle to me until my dad passed in February 2013. That year, I went from a size 4 to a 14. I had not experienced such a hard year, but what got me back on track was: One, my trainer (Kennis) encouraging me to start back working out and eating better; two, discussing my dad's life with my mom and sister brought back joy; three, my church family's (New Growth in Christ Ministries) continuous love and support. WHO/WHAT INSPIRES YOU? My faith in God, Kennis physically — I am always impressed with how committed he is to fitness and what he is able to do. My mom inspires me. She is such a faithful, loving and giving person. I hope that I could one day impact people the way she has. DO YOU LIKE WORKING OUT WITH YOUR SPOUSE? WHY? Yes, I like working out with Kennis. He is an encouraging trainer. He is attentive and listens. He never does the same routine twice. Sometimes when we are working out Kennis is still going strong and I am at my limit, I give him an eye and he normally will smile and ignore me, we laugh so hard after the class is over. He doesn't seem to get tired at all. BRAGGING RIGHTS: We are able to help people achieve their health goals through LYFE Fits. It is dear to us because we do want individuals to Love Yourself For Ever. LYFE was a prayer request years ago, but today we have helped so many in the Memphis area achieve their health weight, but more importantly, a healthy lifestyle. Plus, I am in one of the best health magazines — Good Health. FITNESS GOAL: I want to brand LYFE Fits to have at all LYFE Fits events, conferences and for anyone that desires water bottles, headbands T-shirts etc. FAVORITE GEAR: Headbands and motivational T-Shirts. NOBODY KNOWS: I love throw blankets and fuzzy socks. And I was Kennis' first client but also his worst client. The first big workout session Kennis gave me basic exercises, but didn't seem basic at the time since I wasn't used to working out. We jogged to the neighborhood park which is two minutes away. I made it there and laid on my back demanding him to call 911. I whined, cried and complained about my pain thinking I had an internal injury. He gave me breathing exercises and when I caught my breath we laughed all the way home. FIT TIP: Find a partner to workout with. This will help you both stay committed and accountable. FAVORITE HEALTHY MEAL OR SNACK? Dream Green at Wholefoods and veggie pizza on thin crust GUILTY PLEASURE: Chocolate candy with any types of nuts. NEXT UP: I want to run the Lung Cancer Awareness 5K in November in my dad's, Edward Marry, memory.
Erica Sewell works out with her husband, Kennis, a personal trainer and fitness instructor.
Good Health February 2017 13
#memfit healthy couple
Kennis Sewell Sr. Fitness Trainer and Warehouse Manager
Kennis Sewell Sr., owner of LYFE, a personal training business. Below, Kennis coaches Erica while she does tricep dips on a bench.
SPORT OR PHYSICAL ACTIVITY: Running, Boot Camp, Yoga and Weight Lifting. SUPPORT: My wife Erica. Together we exercise and eat healthy. She suggested that I take the leap of faith and become a certified trainer, after my weight loss. She saw my passion for health and working out. She also was my first client. WHY WAS IT IMPORTANT TO CHANGE YOUR LIFESTYLE AND GET HEALTHY? I did not want to be obese and suffer with many of my family illnesses: strokes, asthma and diabetes. I wanted to live a long and happy life with my wife and children. HOW DO YOU STAY ON TRACK WHEN LIFE GETS HARD? I remember what the Bible says about health and life. 1 Corinthians 6:19 speaks about our bodies being temples. I want God to be able to trust me with the body He has given to me to care for. If I am well and healthy, I can help others achieve their health goals. WHO/WHAT INSPIRES YOU? The Bible and my wife, but also my children, my Pastor, Bishop Sydney Malone, Jack Douglas, my mother, the people that come to my classes and my clients who trust me with their health. All those who encourage me during my health journey and those that I now encourage on their health journey. DO YOU LIKE WORKING OUT WITH YOUR SPOUSE? WHY? Yes, I love working out with my wife. It is a joy to see my wife working out. Seeing her work out is attractive to me. And I want us to enjoy our latter years. We joke that we will not grow old together, but we will go old together. Meaning we will be active in our latter years to enjoy life: hiking, running, traveling or jumping from a plane. BRAGGING RIGHTS: I was sickly and overweight, but now it is great to see how this healthy lifestyle has helped me to be healthy and fit. I have been healthy and fit consistently for six years. Overall, this is the best shape that I have been in, and I love it. FITNESS GOAL: I would love to be full-time in fitness. Whether running a gym or adding more clients. I would like to expand my clientele to the corporate arena. FAVORITE GEAR: Fitbit, compression pants and Nike shoes NOBODY KNOWS: I am very nervous before and while I am teaching a class or personal training an individual. I love the Minions. FIT TIP: Let healthy living become a lifestyle and not a temporary diet. Live to enjoy your life. Love Yourself For Ever (LYFE). Don't be afraid to try different fitness classes. I have tried MMA, boxing, yoga, circuit and many more. FAVORITE HEALTHY MEAL OR SNACK? Spinach and ground turkey quiche without the crust. SuperFood bar at Kroger. GUILTY PLEASURE: Ricki Cookies and ice cream NEXT UP: I plan on expanding LYFE Fits this year. I will add more workout classes and small session seminars to talk about the importance of fitness and health and much more. CONTACT INFO: email@example.com; facebook.com/kennis.sewell.
14 February 2017 Good Health
Doing fun activities together can help a couple build relationship.
Healthy relationships Healthy you ROBIN GALLAHER BRANCH
t's a general statement but true: People who have a good marriage experience less stress and enjoy better health. "Often a good marriage leads to healthy habits," said Dr. Paul Neal, a counselor at the Christian Psychological Center; a quarter of his practice is marital counseling. Dr. Dana Wright, a specialist in internal medicine with Baptist Medical Group, noted a number of benefits of a happy home. "In general, good marriages increase the life expectancy of the husband and the wife. They enjoy a better well-being." Other healthy effects are sleeping better and enjoying better relationships on all levels including work and family. Wright cited an old cliché which he has found proves true: "The
family that prays together stays together." Encouragingly, similar health benefits extend to singles and those widowed who maintain good friendships. However, studies indicate that isolated singles and those in stressful marriages have a decreased life expectancy. Put positively, good companionship increases longevity. "Older people who live alone have a high rate of depression," said Rodney Vogl, chair of the Department of Behavioral Sciences at Christian Brothers University. His research involves how good emotions are maintained over time via storytelling and emotional support and how negative emotions diminish over time if they are talked out. "One of the worst things you can do is hold negative emotions inside," he said.
The foundation of any good relationship, whether marriage or friendship, is trust, respect and communication. "You probably need an equal amount of all three. If you're lacking in any of those areas, you'll have difficulties," Vogl said. All three involve communication. Problems often lead to anger. Anger builds and explodes if not diffused. A key is developing a positive relational pattern, one of forming a routine of sharing feelings, even anger, before they escalate. Try walking and talking. "Being together builds the relationship," Wright advised. "Daily hassles really get to people, all those little things that can cause burnout — physical, emotional and mental," Vogl said. "The Type A per-
sonality-– the go-getter workaholic — is vulnerable to chronic anger." Neal pointed out the three emotions behind anger — hurt, fear and frustration. "Men tend to short circuit all three and instantly go to anger. Women go to hurt and tears; they tend to talk out or cry out their hurt, fear and frustration." How a spouse handles anger makes all the difference in a conflict, Neal said. Women may push for change and men may become defensive. "I call that a push-pull marriage. The wife pushes too hard and the man pulls away. Men tend to shut down in a conflict and go deeper into their man caves," Neal said. Neal encourages a wife to say something once, say it very positively, and state both the positive and the
Good Health February 2017 15
Love and Intimacy
Two couples (but four distinct individuals) reflect on their long-term marriages Dianne and Brad Champlin
Bankie and Pat McCarty
Retired adjunct Spanish teacher; retired businessman
Retired English teacher; retired businessman
Length of marriage: 52 years
Length of marriage: 53 years
What attracted you and attracts you?
"Being together builds the relationship." negative. For example, a wife can say, "Honey, I love you so much. I want to encourage you to lose a little bit of the extra weight you put on after Thanksgiving. How can I help you do that? There's a special at the gym around the corner. Let's sign up." Vogl stressed communication — "really, really listening to the other person." All too frequently, a spouse will interrupt or wait for an opportunity to get in a counter dig. Neither listens to nor tries to understand the other's perspective. You don't have to agree with the person. The other person just wants to be understood," Vogl counseled. Going to anger by default, which is natural for a Type A, can lead to health damage over a long period of time. "Blood flow moves away from the internal organs, especially the liver, and moves to the muscles," Vogl said. Consequently, fatty substance flows into the arteries, and over time this angry person is more prone to heart disease. An angry person needs "to learn to relax and to do something to relax and to get rid
of the negative emotions," Vogl said. Angry people need to talk about what's upsetting them. Do the professionals have any closing words? Well, yes. Wright chuckled that an occasional negative effect of a good marriage is that both spouses tend to gain weight their first year, "especially if one of them is a good cook." Vogl reflected on his parents' marriage. When he was growing up, his bedroom was above theirs. "I don't know what they said, but I heard them talking," he said, crediting their good communication as a major factor in their long marriage — more than 50 years and going strong. And what about sex? Neal believes physical intimacy is a reliable barometer; it indicates a marriage's health. "Men use sex to re-bond. Women need to re-bond before sex, otherwise they feel used and violated. Men and women have very, very different views of sex," he said, and added with a smile, "Sex is God's Super Glue for marriage."
Dianne: "I didn't have to put on airs. I could be myself. My dad and Brad hit it off. That meant a lot because he hadn't liked many of my boyfriends. Brad respected me. My father said, 'How many times will a young girl find such a fine man?' Once he kissed me, I knew." Brad: She is beautiful and has stayed beautiful. I see so many women get fat and ugly. Dianne has not done that, and I appreciate it. Bankie: Pat's a gentleman; that's important to me.
How has marriage changed you? Pat: I've learned to like chick flicks. Bankie: I haven't learned to like action flicks where everybody gets shot up. Brad: I learned I have to give Dianne space and make sure she is a satisfied woman. A woman who is fulfilled is a better woman to live with than a woman who is not fulfilled. I have to make sure that Dianne is her own person.
Suggestions for handling conflict Pat: So many things we want to fight over are in the preference area and are not principles. If it's over preference, it doesn't really matter. Brad: We have four children. We saw that couples got divorced when their kids were teenagers. We went to counseling to find how not to do that. The biggest news for me was that I was dominant. Dianne: A counselor told me, "You're not assertive enough. You need to be more assertive but not aggressive." I learned that "a soft answer turns away wrath" (Proverbs 15:1).
Tips Bankie: In our family, we just enjoy laughing. We give each other a lot of compliments. Brad: We always, even when we didn't have any money, had a date night. We got a babysitter and went out to dinner. Dianne: We do a lot of silly things together. We take walks and talk. He's my best friend. We just have a good time. Pat: It's better to give than to receive. In sharing our love, we're both giving it away.
Communication, trust and respect are key to having a healthy relationship.
Suggested Reading uI Love You, Ronnie: The Letters of Ronald Reagan to Nancy Reagan. Nancy Reagan (Random House, 2000). uThe 5 Love Languages: The Secret to Love that Lasts. Gary Chapman (Northfield Publishing 2015). uThe Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert. John M. Gottman (Three Rivers Press 1999).
16 February 2017 Good Health
fit at every age SPORT OR PHYSICAL ACTIVITY: Strength training SUPPORT: God, my mom and my girlfriend WHY I WORK OUT: I hear about the problem with obesity and people that are older who can't get in shape. My dad died at 59 and he was in the military his entire life. Marines stressed that your body is your weapon and you can do anything if your body is in shape. Exercise is one of the freest things you can do to alleviate a lot of problems. WHY DID YOU CHOOSE TO BECOME A PERSONAL TRAINER? I figure if I stay on top of my body and keep my food clean, it alleviates a lot of problems. I teach a boot camp class outdoors when weather is warm. A lot of people don't know how to start or eat properly and how to incorporate eating, exercise and resting. It's like having a car and not knowing how to take care of it. WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK? The fact that people ask me questions and they want to know how I got to where I'm at, at my age. They think I have taken supplements and steroids but it's actually a compliment, and it motivates me to stay on top of it. Young people tell me I look young or don't look the age I am and I tell them they can do it. I'm just like everyone else. I've had times when my weight fluctuated. But when my father passed away at 59 due to complications from diabetes, I really looked at it. I realized that exercise kills a lot of the health problems we could have. WHO/WHAT INSPIRES YOU? The fact that people need help. Other trainers look at the dollar signs and how much money they can get. It's not like that to me. I'm inspired by honestly trying to help somebody because if I help you, you're doing to tell others about it. And they may have qualities that help me in my life. A lot of people don't have money to buy supplements and personal trainers. I'm the dollar store of personal training – I don't charge a lot, but you get a lot. BRAGGING RIGHTS: I pat myself on the back that I am this fit at 55. Younger people hate on me but if people hate on you, that means you're on the right track. I've had the opportunity to train some major athletes, those in high positions. They consider me over all these other guys that have won body building contests. FITNESS GOAL: Honestly, I was thinking about may-
Anthony Eggleston Personal Trainer, Club Bouncer
Anthony Eggleston is a personal trainer and bouncer on Beale Street.
be competing, just to see where I might place or if I'm capable of doing that. FAVORITE GEAR: I love Dri-fit clothing. I love Nike and I love Under Armour gear. I also like to use waist trainers sometimes. NOBODY KNOWS: I have transportation but I love to walk everywhere I need to go. If you're within a certain mileage of me, I'll walk or run. I don't care what kind of weather it is. I can jog 3-5 miles. Walking, I'll do 10 to 20 miles. I try to time myself to get places on time. FIT TIP: You need to control and watch your eating habits. Food consumption is the biggest issue with working out — how many times of day you eat, and what you're eating. You have to watch your food intake, especially when you get older. You can lift
weights, run, do cardio all day long, forever, but if you're not controlling what's going into your body, you are just be spinning your wheels. You can start at the age of 55 and get in shape. You can start at the age of 65. I'm trying to show people — you can do this. GUILTY PLEASURE: I love cake. I love any type of cake, especially chocolate. If it's chocolate, I'll eat it up. If I see chocolate I go crazy. NEXT UP: Right now, getting my information to people in Memphis. I want to reach out to the people of Memphis. I want to make it very, very affordable. I want to help Memphis as much as I can. TEACH: Planet Fitness, stadiums, parks CONTACT INFO: 901-417-9362, facebook.com/anthony.eggleston.94
Good Health February 2017 17
Some of the most common vision impairments Age-Related Macular Degeneration (AMD/ARMD): AMD is a leading cause of vision loss among Americans over age 60. It accounts for nearly half of all low vision cases. Diabetic Retinopathy: According to the National Eye Institute, more than 30 percent of Americans diagnosed with diabetes have some form of diabetic retinopathy. It is a major cause of blindness and is directly related to high blood sugar, which damages blood vessels. Glaucoma: Glaucoma is the second leading cause of blindness. With glaucoma, portions of vision are lost over time, usually with no warning signs or symptoms prior to vision deterioration. Cataracts: More than 20 million people in the U.S. alone have cataracts according to Prevent Blindness America. It appears as a clouding of the lens of the eye. Retinitis Pigmentosa: This is a group of inherited diseases affecting the retina resulting in progressive vision loss. Low Vision Tips & Tools uUse a lighted magnifying glass to enhance readability uWear a hat and UV protection-tinted sunglasses to reduce damage from UV rays and glare uEyeglasses can be tinted with a glare guard substance uDon't smoke uKeep a flashlight handy at bedside in case you have to get up in the night uIncrease the font size on laptops and cell phones uReverse the contrast on your computer screen uRun a laptop off of a TV to have a larger screen uUse special pens, like Bravo Gel Pens by Pilot, which provide a darker and thicker line making writing easier to read and won't bleed through paper like a Sharpie uRead menus online prior to going to a restaurant, instead of struggling under questionable lighting Source: The Vision Council
Low Vision Awareness Month EMILY ADAMS KEPLINGER
Vision is a precious commodity that is often taken for granted, until it is lost. Each year more people begin to experience what is known as low vision. As defined by the Vision Council, low vision is the term used to refer to a visual impairment that is not correctable through surgery, pharmaceuticals, glasses or contact lenses. It is often characterized by partial sight, such as blurred vision, blind spots or tunnel vision, but also includes legal blindness. February is Low Vision and AgeRelated Macular Degeneration Month. Medical experts Dr. Jorge Calzada, a doctor at the University of Tennessee Health Science Center, who specializes as a retina surgeon, and Dr. Greg Usdan, an optometrist at the Memphis Low Vision Clinic, who specializes in serving patients with low vision issues and specialty contact lens, offered their insights about some of the most common visual impairments that can cause low vision. Dr. Calzada said that vision management care is the same for all people, without regard to race, but noted that because African Americans are overly represented in the lower socioeconomic groups local population, that he has a large number of African American patients in his care. "Within the local population, there are two health issues that are the most common contributors for African Americans that lead to low vision issues; glaucoma and diabetes," explained Calzada. "They are not the only problems, but they are by far the most prevalent." Calzada continued, "A patient with low vision requires significant family and social support. Those in lower socio-economic situations are often less self-sufficient. For example, they have more difficulties accessing medical care and low vision care due to transportation problems stemming from a lack of personal transportation to diabetes-related amputations. Also, they are more likely to have kidney disease due to diabetes. For these patients, it is important to raise awareness of their problems within their core groups and churches in order to get assistance they need for things like making doctors' appointments and providing transportation. The reality is that patients in higher socio-economic groups are better able to deal
with low vision." Calzada added, "There are also other causes of low vision in the general population, including strokes and TBI (traumatic brain Dr. Jorge injury)." Calzada Case in point, in October 2014, Carole Strange, a very independent and energetic woman, found that her life changed, literally overnight, when she began experiencing extreme light sensitivity in one eye. She was seen by her doctor that same day and was told that her optic nerve was swollen. With no cause that could immediately be identified, she was scheduled for an appointment with a specialist and given a prescription for a steroid in hopes of stabilizing the swelling. The very next day, as she turned on an overhead light, her world was forever changed. "All of a sudden, white twinkling lights seemed to be going off in my head," recalled Strange. "Although I had never experienced a migraine, I thought the visual disturbances might be indicators that I was on the verge of one. When the twinkling stopped, about 1-2 minutes later, I realized the vision in my right eye had become gray and grainy; it felt like I was looking through a veil." Unbeknownst to her, Strange had suffered an ischemic optic stroke and it had caused irreparable nerve damage to her eye. Only four months later, the situation repeated itself in her left eye. The permanent damage to both of her eyes rendered her legally blind, and she began trying to find ways to cope with what she termed her "new normal." First, she had to find her grounding, learning that the term "legally blind" did not mean she was going to continue to lose her remaining sight. Next, she began to develop a plan. "Making a list of all of the things that were difficult with low vision, then finding alternative solutions — that's what helped me cope emotionally and helped me push through some trying situations," explained Strange. "Increasing the size font on my computer and my cell phone, as well as running my computer through my television to allow me to view things on a larger screen, were things that enhanced my ability to live my life much as before." Strange also researched various
resources, contacting the Library of Congress to locate a nearby Low Vision Center which provided her, at no charge, with an audio book machine that is Dr. Greg specially made for their Usdan audio books. So, she didn't have to give up her love of reading, just change the way she accessed the stories. "The technology that made the biggest different in my new way of life was a machine called a 'Magni Sight,'" said Strange. "Looking much like an overhead projector used in schools, the device has a tray with a 10-inch clearance. You place what you want to read on that tray and it projects the image onto a screen outfitted with controlled magnification." For Laura Edwards, it was her experience of working with her mother, Ada Allen, to navigate the changes brought on by Age-Related Macular Degeneration, that made her more aware of low vision issues. Allen was diagnosed around the age of 70 and went on to live to be 95. "I believe my mother had failing eyesight for some time before she realized it, because in most situations, the 'good eye' will compensate for the other one," said Edwards. "Like many people, my mother often misinterpreted changes in her vision as nothing more than a need to change the prescription in her glasses." While treating Allen, Usdan began making suggestions about how she could make living with low vision easier. Changes like a higher magnification in her glasses, installing a closed circuit television system in her apartment and evaluating her living space for possible safety hazards were all were things that allowed Allen to remain as independent as possible. "Encouraging the use of large print medicine dividers was another way Ms. Allen was able to complete her daily activities with confidence," said Usdan. "And although it seems counterintuitive, having a smaller television (one with a screen that is 24-32 inches) and advising patients to sit closer to it, actually allows them to see more of the screen. In general, I estimate that Ms. Allen was able to take care of about 80 percent of her activities by herself comfortably and safely."
18 February 2017 Good Health
BAKED CAULIFLOWER WINGS WITH BLACK AND BLEU DRESSING Wings: we love 'em. Problem is, they're usually chicken. Coming up with a suitable unprocessed substitute was tough, to say the least. So when we tried cauliflower, we found that it soaked up the flavors nicely, and it had plenty of texture. This would be a great and sort of amusing thing to set out on the table on game day. Everyone will love this appetizer because it's spicy and rich, but far less so than its fried, feathered cousin.
SERVES 4 AS AN APPETIZER • black and bleu dressing (recipe follows) • 1 head of cauliflower (broken into large florets) • 2 tablespoons olive oil • 1 tablespoon ranch dip mix • 3⁄4 cup hot wing sauce • 2 carrots (peeled and cut into matchsticks) • 2 ribs celery (peeled and cut into matchsticks) Preheat your oven to 425 degrees. Make the dressing first. In a large bowl, toss the cauliflower with the olive oil and the Ranch dip mix. Place in a single layer onto a large parchmentlined baking sheet. Roast in the oven for 20 minutes. Toss the roasted cauliflower in the wing sauce mixture. Return the cauliflower to the parchment lined baking sheet and cook for another 15 minutes. Serve with the Black and Bleu dressing, carrots, and celery.
BLACK AND BLEU DRESSING • 1⁄2 cup crumbled bleu cheese • 1⁄2 cup greek yogurt • 1 tablespoon sherry vinegar • 1 teaspoon cracked black pepper (to taste) • 1⁄4 teaspoon kosher salt (to taste) Combine all ingredients
Baked Cauliflower
Hot Wings
20 February 2017 Good Health


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text: Plot Cyberchase Season 6, Episode 9 Episode Guide previous"A Perfect Score" next"Spheres of Fears" Introducing Memoryville, home to a vast storehouse of Cyberspace data, where The Slugball Open, a Cyberspace version of baseball, is in progress. In their attempt to win for a day the Key to the City, Team Motherboard has made it to the finals … along with, you guessed it, Hacker! Unbeknownst to most (except, of course, to Hacker), this Key opens all doors to the city—including the door to the data storehouse! With surefire plans to win, Hacker can hardly wait to delete the data and create untold chaos. Undaunted by the awesome array of Hacker's bad guys, Team Motherboard discovers distinctive patterns to these nefarious sluggers' past performances. But can the hit charts they develop be enough to help the good guys win? External Links PBS KIDS - Cyberchase Videos - Chaos as Usual Retrieved from "http://cyberchase.wikia.com/wiki/Chaos_as_Usual?oldid=8973" Ad blocker interference detected! Wikia is a free-to-use site that makes money from advertising. We have a modified experience for viewers using ad blockers Wikia is not accessible if you've made further modifications. Remove the custom ad blocker rule(s) and the page will load as expected. Categories: Episodes Season 6 episodes


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That's a qu-cikwitted answer to a difficult question
· Shanna and Tim – I appreciate hearing such an honest pecivertspe on your trip and experiences with Dole. So often when bloggers go on a sponsored trip or receive product that is sent to them from a company, the resulting blog post feels a bit forced. I think you both handled your trip and feelings about it well, by being fair to Dole while standing up for your own beliefs. Although we do eat a lot of non-organic lettuce, it really got me thinking.


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|Electric camel
|Object information
|Exercise device
- "The electric camel? An exercise device. They say it's good for the liver. I wouldn't know."
- —John Smethells.
The electric camel was an exercise riding machine in the Gymnasium that mimicked the gait of a camel. At half past nine, 14 April 1912, Penny Pringle sends Carlson a note through Smethells telling him to meet her by the electric camel as soon as possible.


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Patients who require non-invasive diagnostic studies are referred to the Cardiovascular Laboratory at HackensackUMC's Heart and Vascular Hospital. Here, doctors use innovative tools and advanced imaging technologies to diagnose and treat cardiovascular disease at an earlier stage. This is of particular benefit to patients who are at risk for heart disease—either because of genetics or lifestyle.
HackensackUMC's board-certified cardiologists and technologists are leading experts in the diagnosis and treatment of heart conditions. Our cardiac imaging and non-invasive cardiology teams use the most sophisticated diagnostic technology, such as nuclear imaging, doppler ultrasound, and PET-CT scans, which provide cardiologists with fast, accurate visualization and analysis of the heart and surrounding structures. Non-invasive cardiology techniques are typically safe and painless, and allow you to return to your regular activities almost immediately.
Our Echocardiology Laboratory is accredited by the Intersocietal Accreditation Committee of Echocardiology, an honor that is granted only to facilities that meet, or exceed, the highest standards of patient care.


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Crab tostadas with avocado
Crab Tostadas with Avocado
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1 small red onion, sliced thinly
2 limes, juiced
Caster sugar – ¼ tsp
Salt – ¼ tsp
Fresh ground black pepper – to taste
Crabmeat in brine – 1 can (170 g)
2 spring onions, finely sliced
1 red chili, seeded, finely chopped
Garlic – 1 small clove, crushed
1 avocado, really ripe, peeled, stone removed, chopped
2 corn tortillas
Salad mix – 2 cups
Lime wedges – for serving
Put the red onion into a small bowl, cover with ½ of the lime juice, sprinkle with salt and sugar, set aside until everything else is ready.
In a medium bowl, mix together the crabmeat, half the chopped chili, the spring onions; season with pepper and set aside.
In another medium bowl, mash the avocado with the other ½ of lime juice and garlic (adjust the texture to your taste: you can either make it chunky or smooth). Stir in the other half of the chili.
Drain the red onion.
Toast the tortillas, bended in half, in a toaster for 1 minute. Put each on a plate; top with salad mix. Spoon ½ of avocado on top of the salad leaves. Top the tostadas with crabmeat and red onion. Serve with wedges of lime.
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Do you have a Fast Food Property, Out parcel or Retail End Cap that will accommodate a drive thru window?
Dan Woodley
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Feb 12, 2016
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Compliment Of The Day Everyone!! I am Gary G Gilligan from CA, I am using this medium to announce to the general public about how my life got transformed by Mr Jesse Peterson of Intervention Loan and Mortgage Firm when I was in search of a business loan, a Friend of mine introduced me to Intervention Loan and Mortgage Firm, with Contact number: (980) 239-7539. At first I told her I wasn't interested in any loan deal with banks or private loan company anymore then she assured me that the Company is a genuine one, and that she got her loan from then as well. I was skeptical, I gave it a trial and I am glad i did, I was granted a loan of $88,700.00 on the 3th of June 2017. My advice to anyone who requires a genuine and legit loan or any financial assistance that is reliable and trustworthy should Contact them via email: firstname.lastname@example.com
have you been looking for a legitimate lender, Are you looking for a business loan? personal loan, home loan, car loan, student loan, debt consolidation loan, unsecured loan, venture capital or loan for business, etc. ... Or do you have bad debt or was denied a loan by a bank or financial institution, contact us today and see if you will not get your loan from meEmail: firstname.lastname@example.com
Hi Dan,l have several gas stations in Central Florida and a few in South Florida and have some stores that have drive thru window and always looking for new opportunity.Vinnie 352-267-6868
I have a subway in a busy downtown area in SW Florida. The subway has been in thebuilding for 10 plus year with 15 years left on current nnn lease. Building is for saleat 625,000 and this will produce 7% cap rate. Call me for more infoValerie 239-470-5901


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The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth.- John 1:14
The online scriptorium of author and pastor Matthew Burden
Reflections on the Christian Life
Note to My Readers: from mid-June to mid-August (6/18 - 8/20), I will be taking a summer break from posting new articles for my Thursday and Friday slots. This will only affect my Thursday series on the global growth of Christianity, and my Friday series, the "Theological Bestiary" of birds, both of which will resume in late August. During the summer, I'll be dusting off some of my best essays from the first few years of this blog (a decade ago), as well as my verse play "Thus Ends the World," and re-posting them in the Thursday and Friday slots. All other weekdays will continue to feature new material throughout the summer.
Friday, December 25, 2015
Merry Christmas!
Posted by Matthew Burden at 3:00 AM
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Geo 101
About Us
digital marketing
How Brands Can Have Authentic Conversations In 'Smart Cities'
Real-time conditions in urban centers can prove the perfect conversation starter, Intersection's Colin O'Donnell explained in a session at Cannes Lions.
By Lauryn Chamberlain, Jun 19th
Why CMOs Need To Shift Ad Budgets To Connected Intelligence Now
The emergence of Alexa, Siri, Okay Google, Cortana augur the end of advertising as we know it, says Forrester's James McQuivey and Keith Johnston.
By David Kaplan, May 3rd
Integral Ad Science: Marketers Still Struggle With Measurement, Attribution
22 percent list in-store attribution as the biggest issue facing marketers today, according to an IAS survey. But expanded online-to-offline measurement tools can help.
By Lauryn Chamberlain, Apr 17th
5 Digital Marketing Trends to Implement in 2017
First up: Video is no longer optional, writes Sherry Bonelli.
Sherry Bonelli
, Jan 11th
Instagram Live is Here – And Even Gary Vee is Using it
It's time for digital marketers to get on board, writes Sherry Bonelli.
Sherry Bonelli
, Dec 13th
Marketers Are Confident About Increasing Mobile Ad Spending, Though ROI Remains Uncertain
But many in the industry still need to deepen their understanding of mobile ROI, the American Marketing Association finds.
By Lauryn Chamberlain, Jul 27th
The GeoMarketing Top 5 Countdown
This week was all about location, location, location — from geo-targeted ads upping foot traffic by 74 percent to Placed's David Shim calling location-based optimization the "SEO of 2016." Take it in!
By Lauryn Chamberlain, Feb 5th
SMB Growth In 2016: Digital Marketing Will Make The Difference
Local businesses' prospects are good as they embrace social media platforms, consumer review sites, and SEO, says Yelp.
By Lauryn Chamberlain, Dec 16th
SMBs Are Increasing Digital Spending, But Need Help Measuring ROI
91 percent of SMBs will maintain or increase their marketing budgets this year — and they're looking to providers to manage their digital media efforts.
By Lauryn Chamberlain, Jun 29th
Social Media Management Is A Low Priority For SMBs Trying Out Marketing Automation
Contact management, email marketing, and lead tracking are the main things these first-time buyers of marketing automation systems want.
By Lauryn Chamberlain, Apr 21st
Load More
Featured News
Target And Office Depot Make A Bet: Can Same-Day Delivery Save Retail?
By David Kaplan, Aug 15th
Mobile Dominates Consumer Time Spent In Emerging Markets — And It's Coming For The U.S.
By Lauryn Chamberlain, Aug 15th
How Voice-Activation Is Becoming The New 'Touch'
By David Kaplan, Aug 14th
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In this cooking game we have to cook a good italian food. Follow the chef instructions and combine the ingredients to cook Spaghetti Carbonara. Hopefully this recipe will provide you with a tasty meal and a little more courage to venture further into the cooking world. Enjoy!


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October 6, 2016
Original Post by Barry Wills on October 03, 2016 (http://min-eng.blogspot.ca/) The photo below was taken at the Lifetime Achievement Awards (LTA) Banquet at last month's IMPC in Quebec. In the centre of the picture are four LTA Award Winners, Profs. Janusz Laskowski (2008), Graeme Jameson (2016), Ponisseril Somasundaran (2016) and Roe-Hoan Yoon (2014), flanked by […]
Posted in News, News Cat, Slideshow | Tagged with flotation, IMPC, Lifetime Achievment Awards
Emergency Procedures | Accessibility | Contact UBC | © Copyright The University of British Columbia


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Taking football to the streets
30-year-old John Davison, a teaching assistant from the local Roundhay School and an avid football enthusiast, has run the Street Football programme in the heart of Leeds for over a year now, catering for almost 50 youths who just want to play football in the built-up city.
With green spaces becoming more and more sparse, the idea to host street football contests came during the Hyde Park Unity Day. From that one-day exhibition, the events now occur every half-term whereby local children are gathered to contest for trophies and prizes.
With the help of fellow coach, Havar Munir, the street side has kicked off over the last year and recently received vital funding to ensure a promising future.
Speaking about his passion for sport, John said: "I love what I do really because it gives some of these lads, who can't necessarily get to a club, the chance to play football.
"It is completely free to join in meaning we get a whole range of players turning up to take part in our under 18 and under 12 competitions.
"I feel like a celebrity nowadays when I walk down to the courts with my friends as I know all the kids who are going to be there and they always call me. It is a great feeling to be able to provide such a service to so many kids."
Initially, John had to pay for the equipment himself yet the recent acquisition of funding from 'Sportivate', a lottery funded Olympic legacy project, has released that burden from the coach's load, whilst also opening up a number of doors and opportunities to the players.
"We are very fortunate to have got this funding actually because we can now purchase the basic equipment," he explains.
"We buy trophies for tournament winners and have plans to hopefully award the winning teams and top players with the chance to play elsewhere in the country.
"These initiatives are now available to the players, some of whom are actually very, very good, and just need that chance to showcase their talents."
At the end of each tournament information is issued with all the information about nearby football training sessions, to cater for the youth's who wish to join a team. However, for the majority, it seems a kick- about with the Street Football team is the perfect way to enjoy the beautiful game.
If you would like to take part in the football tournaments, opportunities will be presented throughout the winter months. Hyde Park & Woodhouse FC currently hold futsal training sessions at the City of Leeds School's sports hall on Friday nights during term time.
For children aged between 11 and 16-year- old, the free activities begin at 4.30pm and finish at 6pm. Open age training is available straight after, between 6pm and 8pm, with a charge of £5 for adults and £3 for 16-18 year olds.


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Episode 169- Kerry Awful Interview
The guys got a chance to talk with the Nashville wrestler "Music City Mutt" a.k.a Kerry Awful. Somewhere along the way Kerry realized that he was more of a dog than human. He even has a master who just happens to be his tag team partner Nick Iggy. There is a whole YouTube storyline about Nick losing his Mutt if you don't believe me.
He has paid his dues by wrestling many Friday nights for S.A.W. Wrestling and even at the notorious Stadium Inn located in Downtown Nashville. Kerry tells us what it was like to wrestle at the Stadium Inn (it has since closed) and that he and his Team I.O.U. tag team partner Nick Iggy no longer work for S.A.W.
Trained by Dirty Dutch Mantell a.k.a Zeb Colter, he describes himself as a mix between Tajiri and Junkyard Dog. Speaking of Dutch, Kerry tells us some great stories about his training that include working out so hard that he threw up. He also tells us how he got into wrestling and that at one point in his life he thought he would have never been able to do anything this strenuous due to having asthma.
Kerry will be at Nashville Pro Wrestling's second show on May 24th at The Old Hickory Community Center.
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Personal Management
Image + Everything = Personal Manager
Etta James, the true essense of the woman
Mick Mars
Kathleen Checki and Actor Paul Anthony Stewart
A partnership with Simply Consistent Management will serve to increase profit margins and cause you and your business to flourish, while allowing you to do what you do best. Etta James partnership with Simply Consistent Management for over eleven years resulted in a Grammy Award, a review by Martin Scorsese, numerous awards and the movie Cadillac Records with Beyonce Knowles. Simply Consistent presently works with the Etta James Estate.
A personal manager is responsible for everything that enhances the development of a performing artist's career. A personal manager is not a business manager (whose role is to provide accounting, investment, and other financial services. In the entertainment industry "Manager" and "Personal Manager" are usually interchangeable terms for the person who plans the big picture of the artist's career and manages the day-to-day responsibilities of the artist's business life. A personal manager is the artist's representative, and acts as liaison between their clients and both the public and theatrical agent, publicists, label, studio, publisher, talent agency, touring personnel, attorneys, business managers, and other professionals and anyone else associated with the artist's business. A manager works closely with the artist's publicists and stylists to create and maintain the artist's image. Depending on how hectic the artist/business schedule is, we also manage aspects of the artist's/business owner's personal life such as hiring household staff, finding contractors, hiring doctors, nurses, personal assistants.
A personal manager advises and counsels talent and personalities in the entertainment industry. Personal managers have the expertise to find and develop new talent and create opportunities and develop marketing strategies for those artists which they represent.
From simple suggestions, to complex negotiations, to long term career plans, a personal manager lives the artist's career every day behind the scenes. The manager's commitment to and involvement in the artist's career is one hundred percent. The personal manager is the driving force breaking through the barriers of frustration and difficulty ,so often encountered in the entertainment industry. A personal manager is the person who believes in and keeps fighting for a client when all others have given up.
Our personal manager and consultant is an expert business leader with a record of success demonstrated through diverse management experience in the celebrity, private, public, and nonprofit sectors. We consistently accomplish objectives across an array of complex and rapidly changing business and personal scenarios for our clients. We are adaptive, creative and improve efficiencies while reducing expenses, optimizing performance and profitability, always adding quantifiable value to your image and brand. Kathleen Checki our President has worked with some of the biggest names in the entertainment industry and no one has ever had their confidentiality or personal life exposed.


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As part of its 945/955 rollout, Intel discussed changes to the audio sub-system on its upcoming motherboards, as well as changes to the upcoming Entertainment PC 2005, due out later this year.
Silicon Laser, In Wafer FormThis is one of Intel's breakthroughs, a laser that shapes the light inside the crystalline structure of silicon. This isn't easy stuff; what we're talking about isn't exactly beach sand, but whether anyone could pull this off has been one of the more hotly contested topics in its little corner of…
A former topless dancer has shed her oversized silicone implants and put one of them up for auction on eBay.
Notebook: AMD, where are you? Plus some of the smaller stories from IDF, including small-form-factor external SATA RAID towers, a mesh networking update, new PCI Express standards and cards, and more.
Show Reports: We took some pictures of some of the nifty hardware we saw at Intel Developer Forum. Check out the slideshow for sneak peaks at Yonah, Dell dual core gaming systems and more.
A Host of 64-bit Xeon MotherboardsNow that Intel is shipping x86 64-bit processors, the company is making a strong effort to woo OEMs. Here's a wall of Xeon motherboards that can accept EM64T Xeon processors.
Intel reaffirmed its backing of the TGn Sync Alliance's approach to achieving 100+Mbit/sec throughput in future-generation wireless networks.
Emerging Technology: A look at some of the upcoming consumer applications on display as a new mesh networking standard moves from breadboard to reality.
Your Basic ZigBee ModulePast ZigBee events were all about the circuit boards. Walk up and down the aisle and you'd see row after row of modules, breadboards and other parts only an electrical engineer could love. There were plenty of modules this year, but real applications too.
Microsoft chairman Bill Gates was awarded an honorary knighthood by Britain's Queen Elizabeth II today.
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We have updated our PRIVACY POLICY and encourage you to read it by clicking here.


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Playground is the radioshow and party concept of Klingande. The radioshow was launched back in December 2015 with Sirius XM Chill, now broadcasted in 20 countries including France, Belgium, Italy, Portugal, Argentina and of course US to over 10 million listeners every month.
Last Year Klingande made the first edition of his new concept « Playground » in Miami. Inviting Michael Calfan, Lost Frequencies, Autograf and many more to play on the pool side of Delano, Klingande made a great debut for this concept and the second edition on March 26th with SNBRN, Nora en Pure, Kungs, Jonas Blue, Fabich and Autograf confirmed the success of the concept with a second sold out in a row! Playground is still on air, and more playground outdoor events are scheduled in Boston, New York, Paris, Marseille and Lyon this summer,
Klingande's Playground is a place where musicians and Djs can have fun all together. A free space of music and open consciousness. And the latest edition of the PLAYGROUND in Miami made it real with a massive B2B2B between Kungs, SNBRN, Autograf and Klingande for an epic end of the party!
Klingande Playground Radioshow featured Michael Calfan, Autograf, Fabich, KUNGS and many more!
You can listen the show on
Sirius XM Chill USA – 3rd Friday each month – 11pm ET
Dance One Radio San Francisco – Every Friday 5pm PST
Radio 105 IndaKlubb Italy – 2nd Saturday of each month – 2:00am CET
Radio FG France – 4th Wednesday of each month – 00:00am CET
DNA Radio Argentina – 4th Tuesday 7pm ART
Jam City FM Canada – Wednesday 2pm EDT
Mortal FM Spain – Saturday 9pm CET
Parazhit Radio Amsterdam – 2nd Sunday 7pm CET
RES FM Portugal
Rouge FM Switzerland
Top FM Portugal
Kiss FM Australia
Istara FM Indonesia
YES FM Sri Lanka
Xone FM Vietnam
Shtorm Radio Russia
G One Radio France
Groove City Radio UK
DJFM Canada (Toronto)
Dance FM UAE


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The ARMA International Learner Community is our education system that houses all of our web seminars, online courses, certificate programs and certifications. Any and all education you have completed or would like to complete is listed here.
Read below for more information on how to navigate the system, as well as benefits and resources: