Healthy Living September 2015

Page 1

Healthy Living

September 2015

BODY, MIND & SPIRIT

Water Everything you need to know about H2O

WAYS TO COMBAT FALL ALLERGIES IS YOUR MOLE CANCEROUOS?

5signs

4

YOU MAY WANT TO GET IT CHECKED OUT

FLU

Steps to Curing a Headache Eating Healthy on a Budget

SHOTS

Published by

JOIN US OCTOBER 24, 2015, FOR THE

TO HONOR AND REMEMBER FRIENDS AND FAMILY IMPACTED BY CANCER. 100% OF THE DONATIONS STAY LOCAL!

1 PI^M VW\ I [\WZa J]\ I JWWS <PM Å Z[\ KPIX\MZ [\IZ\ML _PMV 1 _WZSML I\ )\PMV[ :MOQWVIT IVL Ua [\WZa KWV\QV]ML _PMV 1 _IV\ML \W [\IZ\ I NIUQTa ?M OW\ Ua [WV PMZM WV -IZ\P \PIVS[ \W )\PMV[ :MOQWVIT <PM UW[\ ZMKMV\ KPIX\MZ QV Ua )\PMV[ :MOQWVIT JWWS PIL \W LW _Q\P JZMI[\ KIVKMZ ?Q\P \PM PMTX WN )\PMV[ :MOQWVIT _M _MV\ QV\W IK\QWV 1 LMKQLML WV I LW]JTM UI[\MK\WUa IVL PIL I OZMI\ ZMKWV[\Z]K\QWV M`XMZQMVKM )\ \PQ[ [IUM \QUM Ua JMTW^ML LILLa PIL I [\ZWSM IVL XI[[ML ^MZa JMI]\QN]TTa IVL OMV\Ta QV )\PMV[ :MOQWVIT¼[ PW[XQKM KIZM 1 KIV¼\ \PIVS M^MZaJWLa MVW]OP NWZ _PI\ \PMa¼^M LWVM <PI\¼[ _PI\ )\PMV[ :MOQWVIT PI[ LWVM \PM _PWTM _Ia" 1¼^M JMMV IV MUXTWaMM PMZM Ua NIUQTa _I[ KZMI\ML PMZM Ua NI\PMZ XI[[ML PMZM IVL Ua TQNM OM\[ \W JM M`XMZQMVKML QV I JM\\MZ IVL OZMI\MZ _Ia ;W \PI\¼[ Ua [\WZa IVL 1¼U [\QKSQVO \W Q\

Mickey Montevideo To make an appointment with the Breast Health Center, please call 706.475.4960

See Mickey’s story and share your own at

AthensHealth.org/YourStory 2

HEALTHY LIVING

SEPTEMBER 2015

We put people first.

care from the

Heart St. Mary’s has provided award-winning, high quality, health care to Georgians for over a century. We are pleased to expand our services to the Lake Hartwell Community.

©2015 St. Mary’s

367 Clear Creek Pkwy Lavonia, GA 706.356.7800 stmaryssacredheart.org

SEPTEMBER 2015

HEALTHY LIVING

3

HealthyLiving

CONTENTS

4

6 8 9 10 11 12 13 14 HEALTHY LIVING

SEPTEMBER 2015

WATER

Everything you’ve ever wanted to know, including 5 common myths about H2O.

STRUGGLING WITH FALL ALLERGIES Ways to cope with the increasing allergins in the air.

YES, YOU CAN RUN! You can do it if you put your mind to it!

EATING HEALTHY ON A BUDGET Ways to stretch your dollars to eat the way your body deserves.

HEALTHY SNACKS TO ADD TO YOUR DIET Four foods that can benefit your health.

MOLES

When and when not to worry; Signs you may need to go to the doctor.

FLU SHOTS

Have you gotten yours yet? Plus fun facts about germs.

THE IMPORTANCE OF SCHOOL NURSES Why we need them and what they do for our children.

SPICED GRILLED CHICKEN THIGHS With Chile Herb Sauce.

4 STEPS TO CURING A HEADACHE Without using over the counter medications.

WORDS UNSPOKEN Meet Russell Tackett and learn the touching story of how he began working with kids with severe speech disorders. FINDING TIME FOR FITNESS

It’s hard to fit a workout in a busy schedule. Here’s how to pull it off.

g n i v i L y h t l a e H 2015 September

IN BODY, M

D & SPIR

IT

Water WAYS TO FALL COMBATIES ALLERG OLE IS YOUR M OS? CANCEROU

5signs

4

WANT YOU MAY TO GET IT OUT CHECKED

SH

Notes Cover Photograph by: Bill Powell On Cover: Rachel Grosse

ed g you ne Everythinabout H2O to know

FLOTUS

16 17 18 22

twe by The Har

The Hartwell Sun

8 Benson St., Hartwell, GA 706-376-8025 • Fax 706-376-3016 www.thehartwellsun.com

Publication Design by:

Dink NeSmith, Interim Publisher

Rachel Grosse

Peggy Vickery, General Manager Mark Hynds, Editor

ring Steps to Cuac a Head he

althy EatingaHe on Budget

Published

Healthy Living is produced and developed by:

Advertisement Design by:

Vickie Baskins

ll Sun

The cover and contents of this publication are copywrited and may not be reproduced without written consent of the publisher.

Vivian Morgan, Staff writer David Butler, Staff writer Carole Byrum, Advertising Sales Christine Blomberg, Advertising Sales Vickie Baskins, Rachel Grosse, Design

SEPTEMBER 2015

HEALTHY LIVING

5

5 Common Myths about

H2O

By Vivian Morgan

1

More water, fewer toxins

While some scientific studies show that water aids the release of toxins from the body, some don’t. Drinking more water does not necessarily improve the function of the bladder and kidneys and speed up the excretion of toxins. What it does do is dilute the toxins and make them easier to excrete.

2

More water, better organ function

Water is vital for organ function. No organ can function properly without the right amount of water for very long. Consuming more than the amount of water needed, however, will not improve organ function. The organs will use only what they need and the rest will be excreted.

3

More water, lower weight

While it’s true that drinking water might make a person feel fuller and eat less at the time, that doesn’t mean the person won’t feel hungry later and eat then. Drinking water to eat less does not necessarily translate into weight loss. The calories reduced by water intake might very well be made up later, reducing the chance of weight loss. Continued on page 7

6

HEALTHY LIVING

SEPTEMBER 2015

W

e drink it, we cook with it, we bath in it and, on Lake Hartwell, it is our primary source of recreation. Water is an essential component of our lives. And, no wonder. Seventy-one percent of the earth’s surface is water and approximately 60 percent of the human body is comprised of water.

{

accurate. “It needs to be based on your body weight,” Hall said. To determine the amount of water needed, a person needs to divide his or her body weight by two. “A 150-pound person needs 75 ounces of water a day just to maintain the body,” she said.

}

• Water helps energize muscles.

• Water helps keep the skin looking good by protecting it from dehydration.

• Water helps the kidneys and the kidneys are responsible for cleansing and ridding the body of toxins.

• Water helps maintain normal bowel functions.

According to WebMD, water performs a number of essential functions in the body. According to Lavonia nutritionist Diane Hall, water is the single most important item people put into their bodies. “It hydrates your body,” said the Health and Nutrition Center owner. “If your body isn’t hydrated it can’t perform properly.” In essence, drinking enough water maintains the body’s fluid balance which helps transport nutrients in the body, regulates body temperature, digests food and much more. But, how much water is enough? The much-publicized standard has always been eight glasses of water a day or 64 ounces. But, Hall says that standard is not

And it is not necessary to get all of one’s water from tap or bottled water. On the average, 20 percent of total water intake comes from food sources. Fruits and vegetables like watermelon and spinach are 90 percent or more water. In addition, beverages such as milk and juice are composed mostly of water. But, as hard as it is to believe, too much water can be a dangerous thing. A condition call hyponatremia occurs when the body has insufficient amounts of salt in the blood. This can be caused by drinking too much water. When a person drinks too much water in a short period of time, the kidney s c annot flush it out fast enough and the blood becomes water-

4

More water, better skin tone The skin needs water, just like every other organ in the body. Drinking more water, however, does not guarantee great skin, as very little of the water consumed ends up in the skin. There are no scientific studies to prove a direct correlation between increased water intake and improved skin tone.

5

More water, fewer headaches While drinking water will prevent dehydration, which can cause headaches, drinking more of it will not ward off headaches indefinitely. Headaches can arise from a number of conditions, from tension to health problems, few of which have anything to do with the consumption of water.

logged. Water intoxication can cause symptoms such as headaches, fatigue, nausea, vomiting, frequent urination and mental disorientation. So, as important as it is to drink enough water, it is equally as important not to go overboard. Where is the best place to get water? For most people, there are three primary sources - tap, bottled and well water. Hall says she drinks filtered well water at home and purchases bottled water for her shop. She never drinks the tap water in Lavonia because she is concerned about the chemicals it contains. But, according to the Mayo Clinic, tap water and bottled water are generally comparable in terms of safety. So the choice of tap or bottled is mostly a matter of personal preference. The Food and Drug Administration

oversees bottled water, while the Environmental Protection Agency regulates tap water. The standards for both are similar. W hether your water comes from the tap, a well or a bottle, the bottom line is that it’s important to give your body enough water to keep it working properly. ◆

Bottoms up.

W ANT A H E AL TH Y H O M E ?

(706) 769-1570

189422

Bliss by Beaulieu® EverClean Carpet™ The easiest to clean carpet…ever. Plus, it is the carpet that pet lovers love. Our exclusive SoftSense solution dyed filament polyester fiber has built-in stain resistance that will not wash off. It can be cleaned with a 50% bleach and water solution without damaging the fibers or removing the color. You, and your pets, will truly love it!

bottled water in-line filtration water coolers

Hard Surface Flooring - Tarkett Fiber Floor certified - Asthma and allergy friendly flooring for better indoor air quality.

BOWERS FLOORING

Free estimates Serving the community since 1965 Carpets • Laminate Flooring • Ceramic Tile • Wood Flooring

ON THE SQUARE • 7 S. FOREST AVE. • HARTWELL

706-376-5346 SEPTEMBER 2015

HEALTHY LIVING

184731

or

7

Struggling with Allergies By Vivian Morgan

F

or people who think allergy season is over, think again. Fall is upon us. While fall allergy triggers are different, they can still give the same symptoms as spring allergies. The biggest culprit in the fall is ragweed. According to WebMD, ragweed usually starts releasing pollen in August and can last down into October. In addition, ragweed can travel hundreds of miles on the wind. Mold and dust mites also trigger fall allergies.

Piles of damp leaves, like the ones raked up in abundance in the fall, are a perfect breeding ground for mold spores. And, that scent you smell when you first turn on the heat in the fall or winter is nothing but the smell of heated dust. WebMD reports that there are several steps people can take to combat fall allergies:

Wear sunglasses when outdoors to reduce the amount of pollen coming into the eyes.

Check pollen counts before you travel. If you are traveling with allergies, consider vacations near the ocean or bays.

Wear protective masks when doing yard work.

Rinse off the dog if he was outside on a high-pollen day.

Wash your hair at the end of the day to wash out pollens.

Exercise in the morning or late in the day when pollen counts are typically lower.

Use high-efficiency particulate air filters in heating and air units to better trap pollen spores and change air condition filters often. ◆

THE MEDICUS EYE GROUP 0 K the eye Y

• • • • •

Eye exams for All Ages - Glasses, Contacts, and Prescription Sunglasses Cataract surgery offering Multi focal and Toric implants Eyelid surgery - LASIK - Botox and Fillers Medical, laser and surgical treatment of eye disease including: Glaucoma, Diabetes, Macular Degeneration, Allergies and Dry Eye

The Medicus Eye Group has been a premier provider of medical and surgical eye care in the upstate for over 85 years. Our Board Certified Doctors offer the latest proven techniques and technology and will not pressure you to purchase unnecessary or unproven procedures. We strive to make each patient experience exceptional, through the latest technology and the most attentive care. Daniel J. Fleming, MD

J. Philip Wilmeth, MD

Reid B. Murphy, MD

Mark S. Wolken, MD

Steve Andreasen, OD

1655 E. Greenville St • 864.224.6375 • Toll-Free 800.922.1150 • medicus.org

No referral required. 8

HEALTHY LIVING

SEPTEMBER 2015

YES you can RUN!! By Peggy Vickery

Silence

your inner

critic

positive way. Think, “I am tough, I can do this,” and you can. I have been running for 40 years and I have never regretted a run. ◆ *On August 22, 2015, Pam Yeargin died suddenly. I will never forget all the runs we had together. She was a Friend Friend.

It Feels Good to Be a

S ckland Strickland Funeral Home

HEALTH NUT SNACKS • D ried fru its & nu ts • G lu ten-free pro d u cts • Co co nu t & olive oils • L o cal ho ney • B ee po llen • Flaxseed & w heat germ • N atu ral peanu t bu tter • Y o gu rt pretzels • Sou p bases

Funeral Home

Since 1975

Family Owned & Operated Traditional & Cremation Services Pre-Planning Plans Available

A Friendly and Caring Service When Life Hurts

189077

O

ver the last 10 years running has become a huge form of exercise for women. In a 2014 report posted by Running USA men dominated the sport by almost two million. Based on a survey in 2004, 24.7 million people were running as a form of exercise, of those 13.2 were men and 11.5 were women. As of the same type report in 2014, 42 million were hitting the road with 21.8 of them women and 20.2 men. Also based on my own observation just in our community, very few women ran 10 to 15 years ago. *Pam Yeargin was one of my

best friends. She and I ran together all the time. We would hardly ever see many women running. When we would go to the road races, it would pretty much be the same crowd each time. Our other running partners were guys. Just in the last five years I have seen more and more women running around town. In fact, about four days a week, six of us meet up for our morning run. There is a catch though, they are about 30 years younger than me, so I guess you might say our generation is doing a much better job in teaching girls they can compete and the importance of exercise. The good thing about running is that anyone can do it. All you

need is a good pair of running shoes and a place to roam. Just put one foot in front of the other and go at your own pace. I promise at 5:30 a.m. there is no one out there to judge you. Normally a runner can burn 100 calories per mile. Knowing that, it really makes you think about that candy bar that has 350 calories. It only takes about five minutes to eat and it is going to take 3.5 miles to burn it off running. Kind of makes you think twice about what goes in your mouth. If you are a beginning runner, just remember to take it slow. The breathing and pace will come with run after run. (Check with your doctor before starting any excerise program) Notice I wrote, run after run. Statistics show, something does not become habit until after two weeks, so don’t give up, keep moving. When training gets tough and you want to quit, create a strong picture of yourself in a

MADE TO ORDER SALADS AND SANDWICHES

Your One Stop Shop for Healthy Ingredients & Snacks Hours: Monday Friday 10am - 6pm Saturday 10am - 4pm

706-376-3901

Chris and Angela Unruh, owners

183504

305 Cleveland Ave. Hartwell, Georgia

50 North Forest Hartwell, GA 706-376-9786 SEPTEMBER 2015

HEALTHY LIVING

9

Eating

Healthy on a Budget By Courtney R. Vickery, M.S., R.D., L.D.

A

ccording to USDA’s MyPlate, we should make half of our plates fruits and vegetables and the other half should be whole grains and lean protein. We should also include sources of calcium at our meals, such as low fat milk or yogurt. However, for many people, eating a healthy diet while on a budget seems impossible. Luckily, there are many tips and tricks that can help ease the financial burden of purchasing healthier food items.

can purchase them in their canned or frozen version all year round in order to make that dent in your wallet a little smaller. When buying canned or frozen produce, just be sure to look for these keywords: “no salt added,” “low sodium,” “canned in 100% fruit juice, light syrup, or water.”

Stretching your fruit and vegetable dollars

Half of the grains you eat each day should be considered ‘whole grains.’ In order to be positive that this is what you are purchasing, just remember to look at the ingredient label and be sure the first word is a whole grain ingredient. This could include whole wheat flour, whole oats, or brown rice. The best way to save money on grains is to look for the store brand of your favorite whole grain product. This will typically cost the same amount or less than a national

The best way to include more fruits and vegetables in your diet is to remember that you can purchase them in a variety of forms. When buying fresh produce, try to buy when that particular item is in season, which will result in a lower price at checkout! For all other produce, you

Why do we crave sweet treats when we feel low? 10

HEALTHY LIVING

What’s the deal with whole grains?

The truth is, we’re biologically programmed to indulge when times are tough. Why? Stress causes the hormone cortisol to surge through our bloodstream, increasing our appetite. And women with SEPTEMBER 2015

brand that does not include whole grain. Another great advantage to whole grains is that they typically contain more fiber, which will make you feel full longer and result in the need to eat less and save even more money!

What about budget friendly protein sources?

high cortisol levels eat more calories-especially from sweets--because downing carbs triggers the body to produce a chemical that induces serenity. Plus, we tend to seek out foods linked to positive past events. So if your mom fed

MyPlate suggests choosing a variety of lean protein sources, which is great for your body and your wallet. One affordable source of good, quality protein are eggs. The average price of 1 egg is just 15 cents! Other protein sources that give you a good bang for your buck include beans and canned fish. Also, don’t think that you can’t include meat in your new healthy and budget friendly diet. A great example of making a smaller amount

you home-baked brownies after a tough day at school, biting into one can feel like a mental hug. If you fall prey to this habit, don’t berate yourself; negativity will only make you give up and eat more.

Healthy Snacks to add to your diet

of meat go further is by adding beans to the meat in recipes such as tacos. This gives you more servings at a lower price and still provides the protein that you need!

Pecans:

Pecans are packed with vitamins, minerals, protein and fiber, and may help lower cholesterol. New research shows that adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease.

The dairy dilemma It is best to choose low-fat or fat-free sources of dairy products. In order to keep the cost of your dairy products down, you should compare the “unit price” of the product you would like to purchase. In general, the larger the package, the lower the unit cost. You can typically find the unit price on the price tag located on the shelf. If you are worried about whether you will use all of the product since you are buying more bulk, just remember that you can freeze the left over portions for later! ◆

Cabbage:

Cabbage may be a key element in the fight against cancer. Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system.

Almonds:

Berries:

Almonds are loaded with ingredients that increase energy levels, including vitamin E, phosphorous, vitamin B2, and magnesium, which serves numerous beneficial functions, including aiding in the production of energy and relieving stress and anxiety.

Blueberries, raspberries and blackberries are among the most nutritionally dense foods you can eat. Each berry contains a substantial amount of antioxidants, fiber, vitamins, and minerals that improve the body’s antioxidant capability and contribute to brain health. Blueberries, in particular, pack more antioxidants than any other North American fruit. Strive to eat one cup of fresh berries per day.

Quality Time... Quality Ingredients...

Quality Foods! Executive Director Kathy O’Brien Asst. Executive Director Mollie O’Brien Maintenance Director Gary Hill

Dietary Service Director Cheryl Reed Life Enrichment Director / Memory Care Program Director Diane Hill

Eating at home is Healthy AND Affordable!

45 W. Walnnut St, Hartwell, GA 30643

706-376-6166

Office Hours: Mon-Sun 8am - 5pm

Quality Foods 5-106199

188494

Tri Cou n ty

www.shopqualityfoods.com 1028 Benson St., Hartwell Mon-Thurs 8am-9pm; Fri-Sat 8am-10pm; Closed Sun

• No Limits • No Gimmicks • No Sales to Dealers • No Beer or Wine Sold SEPTEMBER 2015

HEALTHY LIVING

11

Moles When to Worry (and not) There are three types of skin cancer: basal cell carcinoma, squamous cell carcinoma and melanoma, which accounts for the fewest cases but causes the most deaths. The best way to defeat melanoma is to catch it early. Get a yearly body check from your derm, and see her if you notice an open sore, shiny nodule or crusty, pink, wartlike growth-which could indicate basal cell or squamous cell carcinomas-or any of the ABCDEs below (signs of possible melanoma).

A B C D E

Asymmetry

Borders

Color

Diameter

Evolving

Check whether two halves of a spot don’t match.

Melanomas often

Multiple hues are a red flag-even different shades of brown or black.

Melanomas are usually at least 6 millimeters, although they can be smaller.

Any change in a molein size, shape, color, height or new symptoms such as bleeding, itching or crustingcould signal a problem.

have irregular borders.

PRESCRIPTION

Give your family healthy air and pure comfort this Fall!

Your Prescription for Stress and Anxiety Research shows that using your hands to craft and create can be therapeutic in relieving stress and anxiety. Let us help you with all your crafting needs.

Let McGee Heating & Air Help! Preventative Maintenance Agreement Service Diagnostics In Home Analysis Commercial Analysis Professional Installations Residential Financing Available for qualififed applicants TRANE Commercial Financing Indoor Air Quality Air Conditioning / Heating

Paint Supplies• Cross Stitch Supplies and Kits Needlepoint Supplies • Embroidery Supplies • Knit and Crochet

We offer a variety of creative classes and groups. 79 D epot S treet, H artw ell, G A

70 6-376-2787

1-888-376-HVAC (4822) • www.mcgeehvac.com

O w ners, L ou ise & S haron B isso

Offices located in Hartwell, Elberton, Anderson, and Easley

w w w .elsiebee.com

12

®

189711

E lsie B ee O riginals

It’s Hard To Stop A Trane.

HEALTHY LIVING

SEPTEMBER 2015

Servicing all of NE Georgia and Upstate SC 183177

shots

FLU

Only 51% of the American population wash their hands after sneezing or coughing. Only 17% of the population wash them after shaking hands.

By Vivian Morgan

Revive ~ Rejuvenate ~ Renew

KAYLA R. HICKS Licensed Massage Therapist

the shots are made from an inactive virus. Because it is a weakened live virus, the nasal spray is also not given to people who have asthma and other health conditions. “If folks have questions they can talk to their healthcare provider,” Palmer said. The flu shot is $25 and the health department accepts most insurances, Medicare, Medicaid and PeachCare for children. ◆

W

80% of infections are spread by hand.

Typically there are between 10,000 and 10 million bacteria on each hand. Damp hands spread 1,000 times more germs than dry hands.

e’re Your Source for Healthy Climate Solutions...w ith:

Humidifiers By adding humidity to heated, dry air, the air feels warmer, helps reduce dry skin and static shock plus you can lower the thermostat and still be comfortable, while saving money. Dehumidifiers By removing moisture from sticky indoor air, dehumidifiers like the Humiditrol® system can help balance indoor humidity levels and minimize the potential for mold and other pollutants.

Germicidal Lights Power with maximum-intensity ultraviolet light, these products help to dramatically reduce concentrations of microorganisms such as mildew, bacteria and mold. 3-359623

which flu viruses to look out for because of the year-round tracking of the Centers for Disease Control and the World Health Organization. While flu season in Georgia is generally October to May and hits its peak in January and February, Palmer says it is also important to remember that flu can hit any time of the year. “A good example of that was in 2009 when we had an outbreak in the summer months that started in April and ran through the summer,” Palmer said. “It’s a viral infection and they are unpredictable.” Flu clinics will begin at the local health departments in early October. In addition to the flu shots, the health department will provide the nasal spray vaccines that have been developed and used over the last several year. While the nasal vaccines are popular, they are only for people between the ages of 2 and 49 because they are live attenuated influenza vaccines while

184335

W

ith fall upon us and winter just around the corner, it is important to remember that October is also the beginning of flu season. According to David Palmer, public information officer for district 2 public health, the health department is providing two types of flu vaccines this season. The trivalent flu vaccine contains two A strains and one B strain of the flu virus. “One of the A’s will be the H1N1 similar to what we saw in 2009,” said Palmer. “The other A strain will be the H3N2 strain. That is similar to what we saw in 2013.” The one B strain will be also be similar to the flu that was seen in 2013. The quadrivalent vaccine will have all three of the strains found in the trivalent flu vaccine as well as an additional B strain similar to the Brisbane virus of 2008. Health authorities know

B & C MECHANICAL 451 W. Howell St • Hartwell, GA 30643

MT000333

ABSOLUTE MUSCULAR CARE 161 E Howell Street • HARTWELL www.absolutemuscularcare.net

706.376.7594

T R AV I S B A L L A R D R O D N E Y C O WA R T Co Owner • 706.371.2999 Co Owner • 706.371.2284 bandcmechanical@hartcom.net bandcmechanical@yahoo.com An Independent

Dealer SEPTEMBER 2015

license CN210345

HEALTHY LIVING

13

School

Nurses

By David Butler

F

with so many different people, Carey said. “On a given day a nurse is communicating with a student, with a parent, or even a teacher.” For many students, the school nurse is the only health professional they ever see. “Some students only have an opportunity to see the school nurse healthcare,” Carey said. “We want to give them and be able to give them the best healthcare we possibly can because, for whatever reason, some of these kids are not able to go and see a pediatrician.” Nurses do much more than bandage scraped knees and wrap twisted wrists.

rom the hospital to your doctor’s office to your child’s school, nurses fill a wide range of healthcare roles. Often times, nurses are the providers people interact with the most as they have seen and heard just about everything. Hart County school system lead nurse Allisa Carey said a general broad-based knowledge of healthcare is what is needed to succeed in the field. “Nurses should have a knowledge of communicable diseases, as well as, how to treat whatever kind of illness the students have,” Carey said. “Our job is so broad that we have to be able to do many different jobs.” Carey said communication is a very important aspect of a school nurse’s job description. “A nurse has to be able to communicate

Skelton-Morris Associates

26 Chandler Center, Hartwell, GA • 706-376-8035

Commercial Insurance Employee Benefits Home & Auto Life & Health

784 Prince Avenue, Athens, GA 30606

89 Falls Road, Toccoa, GA 165 W. Main St., Lavonia,GA 706-297-7708 706-356-2668

14

HEALTHY LIVING

SEPTEMBER 2015

706-208-1144

142508

www.skelton-morris.com Toll Free 1-800-376-6255

www.MaffeiVeinCenter.com 146705

Vince Maffei, M.D.

They deal with more severe medical problems as well as social and emotional problems that children bring to school, but often are not comfortable talking about with teachers and even counselors. “We try to keep a good rapport with our parents,” Carey said. “We send home newsletters to keep parents informed and let them know what we are doing here and what we have planned for the future.” Carey said an important aspect of keeping a child healthy is making sure they have a good diet and get plenty of sleep. “I can’t stress enough how important it is for a child to get plenty of rest and have a balanced diet,” Carey said. According to Carey, hand washing is a very important aspect to making sure a child stays healthy. “We are trying to teach these kids to wash their hands properly to avoid some of the germs

that are out there,” Carey said. “They just don’t understand how much bacteria and germs are out there and washing their hands goes a long way in preventing diseases.” Carey said she and her nursing staff will talk to students in their classrooms about how to prevent the spread of germs. “We sit down and talk to teachers and students in their classrooms on the different ways and techniques of preventing illnesses,” Carey said. “We even include janitors because people just don’t realize how dirty a school really is.” Carey said the nursing staff can only do so much and it’s up to each child and their parents to help prevent illnesses. “The majority of a person’s health is up to them,” Carey said. “The nurses and myself can only do so much. Parents and students have to take responsibility for their own health.” ◆

Holly Thomason Agency

Allisa Carey, Hart County School Systems head nurse

JONATHAN R. MERRILL, MD, FACS General Surgery • Gastroenterology

Now serving Georgia and South Carolina Providing Insurance and Financial Services of Hartwell

Home • Auto • Life • Health

Dr. Jonathan R. Merrill, MD, FACS, Ashley Bowen, M.A., Jean Brown, CST and Angel Fields, Nurse / Office Manager

Certified, American Board of Surgery Fellow, American College of Surgeons America’s Top Surgeons (Consumers’ Research Council of America)

SURGERY

COLONOSCOPY

Visit Our Website: www.hollyinsures.com

Office: 706-376-3189 369 West Howell St. • Hartwell GA 30643 Like us on

257 Athens Street, Hartwell

Office: 706-376-7153

Office Cell: 706-961-9489 SEPTEMBER 2015

HEALTHY LIVING

145871

Ashley Carruth, Holly Thomason & Tosha Herrington

188306

You don’t have to leave your Hometown for Professional & Quality Health Care.

15

Ingredients

Spiced Grilled Chicken Thighs With chile-herb sauce

3 tablespoons olive oil, divided 2 tablespoons fresh lime juice, divided 1 tablespoon minced garlic, divided. 2 teaspoons smoked paprika 1 1/2 teaspoons sugar, divided 1 teaspoon ground cumin 3/4 teaspoon kosher salt, divided 3/4 teaspoon freshly ground black pepper, divided 8 bone-in chicken thighs, skinned (about 2 pounds) Cooking Spray

Serves 4, (serving size 2 chicken thighs and about 2 tablespoons sauce).

2 cups fresh flat-leaf parsley leaves 2 tablespoons half-and-half 1 tablespoon minced seeded jalapeno pepper 1. Combine 1 tablespoon olive oil, 1 tablespoon lime juice, 2 teaspoons minced garlic, smoked paprika, 1 teaspoon sugar, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large zip-top plastic bag. Add chicken to bag; seal bag. Let stand 15 minutes, turning occasionally. 2. Preheat grill to medium. 3. Coat grill rack with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to grill rack; grill 8 minutes on

each side or until done. 4. Place remaining 2 tablespoons oil, remaining 1 tablespoon juice, remaining 1 teaspoon garlic, remaining 1/2 teaspoon sugar, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, parsley, halfand-half, and jalapeno in the bowl of a mini food processor; process until finely chopped. Serve sauce with chicken thighs.

Served with

Grilled Sweet Potato and Bell Pepper Toss

Cut the red bell pepper from top to bottom into four

panels;then simply discard the core. The wide pepper pieces will take on more char and be easier to maneuver on the grill.

1. Preheat grill to medium. 2. Combine oil, cumin, paprika, salt, black pepper, and potatoes in a medium bowl; toss to coat. Add potatoes and bell pepper to grill; grill 5 minutes on each side or until potatoes are tender. Remove vegetables from grill; coarsely chop. Combine vegetables and juice in a medium bowl; toss to coat.

1 tablespoon olive oil 1/2 teaspoon ground cumin 1/2 teaspoon paprika 1/4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 1 1/4 pounds sweet potatoes, peeled and cut into 1/2-inch thick slices 2 red bell peppers, seeded and quartered 1 teaspoon fresh lime juice

Come play with us!

Gary & Amy Cobb / Owners

24 hr. Access

R ATES

Memberships: Single $25/month Family starting at $35/month

$20 -7 D a ys / W eek

TW ILIG H T R ATE

M on -Fri B efore 9a m -After 2pm

$15 In clu d es Ca rt

SEPTEMBER 2015

188288

Look us up on facebook!

124 Athens St., Plaza Shopping Ctr., Hartwell 706-436-5219 or 706-436-1364

Easy Walking Course • Free Pull Carts

755 Golf Club Road, Hartwell, GA 706.376.8161 • www.hartwellgolf.com

185321

Tanning Available

HEALTHY LIVING

Grilled Sweet Potato and Bell Pepper Toss

Serves 4(serving size about 3/4 cup)

T OTAL B ODY F ITNESS

16

Served with

4Steps 1. Put down your phone. A recent study found that people hold their cell phones way too close to their faces while using them, which can strain the eyes. Therefore, leading to a headache.

to Curing a Headache

2. Chug Water. Even being mildly dehydrated can be the cause for severe headaches. Try drinking a full eight ounces of H2O and see if that will help ease the throbbing in your head.

Holding anti-inflammatory ginger-feverfew gel under your tongue for 60 seconds, then swallowing, can cure early headache pain. Feverfew capsules or ginger tea may work also.

3. Take a Time-Out. Tightness across your temple could signal a tension headache caused by stress. Retreat to a quite corner and use your fingertips to massage your forhead in a circular motion. As you knead, take five slow, deep breaths.

We have it!

WoodmenLife: Standing Strong For Generations

3 —Œ¤ÂŽÂšá€–9ÂĄÂŽÂŽ3 ¥ŽŠ¤£

sm

At WoodmenLife, you’re not just a policyholder, you’re a member of an organization that cares. We’ll be there to help you achieve your hopes and dreams. And we’ll lend our support to your community, too. From planting trees and painting houses to delivering meals and building parks, our volunteer projects help to enrich lives and strengthen communities all across America.

CD0020 6/15

4. Head for Herbals

188495

Insurance Protection • Financial Security

3 Š¥¤ªÂŽÂ——ဠ£3‹Ž£¤3Â?Œ——ဖ£Ž¥¨Â“ŒŽ3 3‹Š–Ž¥­3ŠšÂ?3ŒœÂ?Â?ÂŽÂŽ3ÂŁÂ’ÂœÂ?ဘ

35¥ŽŠÂ?ÂŁ 63 ÂœÂœÂ–Â“ÂŽÂŁ 35ÂĄÂœÂŞÂšÂ“ÂŽÂŁ 36Š–Ž£

3 œšဖ Š¤333 3 Â?Žš3Š¤3á žÂŠÂ˜ 3á š á šá ť37ÂŽÂ?Âœ¤3 ¤á€”3 3á ż á ¸á žá€”á ťá żá žá€”64 8 191525

SEPTEMBER 2015

HEALTHY LIVING

17

Words Unspoken

By Vivian Morgan

A

ll it took was a chance encounter with a 4-year-old boy to put Russell Tackett on a path that would shape his life and improve the quality of life for so many others. In the 1980s, Russell was working in a camera store to help pay his way through Marshall University in West Virginia. His goal was to be a psychologist. “There was a kid with autism who came in about once a week,” Russell said about Mike. “He was drawn to technology but was not talking.” Russell would take the time to interact with him and after about three months of this, the boy one day said, “Hi.” Russell was floored, but at the same time he decided what he wanted to do with his life. He wanted to help children like

18

HEALTHY LIVING

SEPTEMBER 2015

Mike. He changed his major to a dual major that included speech pathology and Mike’s family actually hired Russell to work with the young boy. By the time Russell graduated, Mike was speaking in short sentences. Today, Russell owns and op-

“

palsy. When Russell first started, he was getting 6- or 7-year-olds who were just being identified and 30 or 40 percent of them would never talk their entire lives. Now, it’s rare that somebody doesn’t talk. “They find some way to

Don’t reduce these children to labels. Just think of them as a person who has autism. They are not autistic. erates Total Language Center, Inc. in Royston and specializes in working with children with severe speech and language disorders. He currently works with 15 children, most of whom have autism. Others have Down’s Syndrome and cerebral

”

communicate, either verbally or through technology,” Russell said. “As people, we have a desire and a need to communicate.” Through technology, children are able to use software on the iPad and other electronic

devices to speak for them. “I have a child in Toccoa who was nonverbal,” Russell said. “I taught him how to use technology and he won a 4-H public speaking contest using the iPad. He chose to show people how automation had changed his life. He was teaching people about it.” According to Russell, when people hear the word autism, they automatically conjure up images of “Rain Man,” Dustin Hoffman’s character in the movie of the same name, and put a label on a person. “I had a boss tell me one time that labels were for jars,” Russell said. “As a society, we would not say “all white people act like this” or “all black people act like that.” We try to move past that, but we do exactly that when it comes to children with autism. We think we know what that

means but we don’t. These children all have strengths and personalities. They have challenges they are working on. We all do. They are all working on different levels. Don’t reduce these children to labels. Just think of them as a person who has autism. They are not autistic.” One of the more common indicators that a child has autism is when they are 18 months to 2 years old and not talking. “A lot of times a person may have a child that is 3 or 4. It’s their first child and the child isn’t really saying anything,” Russell said. “They come to grips that their child is different but there is almost always denial at first.” That was the case with Ryder White. His mother Marci Lee says her now 8-year-old spoke at the age of 1 but stopped talking at 18 months after he had his MMR vaccine.

“He just stopped talking. He stopped everything,” Marci said. “He wouldn’t look at us in the face. I would hold his head and he would still not look at me. My sister-in-law told me I needed to have him checked out, but I was in denial. I Laithen and Laiken, twin sons of Sumeko Raines, and Mr. Gene was like, Russell Tackett, M.A., CCC-SLP, working on their speech. ‘He’ll talk tomorrow. He’ll talk said. “We thought it was norer,’” Guiliana said. “My tomorrow. He’ll talk tomorrow.’ mal.” dad came up to me and But tomorrow never came.” “Our first thoughts were very said, ‘He doesn’t really talk For Guiliana and Jim Wilkie, much denial,” Jim said. “Oh, a lot.’ I said, ‘He is fine. James was their first child tothis can’t be.” He’s a boy.’” gether. “We would say things like, When a pediatrician “We didn’t do anything until ‘Oh, he’s a boy. Boys are slowhe was 3 years old,” Guiliana Continued on page 20

Welcome to Hartwell Family Practice! Hartwell Family Practice is a four physician private practice, where all physicians are Board Certified in Family Medicine. We have been serving Northeast Georgia for over 40 years. Our physicians, nurses and staff are committed to providing each patient with an exceptional level of care and attention. At Hartwell Family Practice, we are proud to be physician owned and operated. Our dedicated staff works together as a team. Our team provides high-quality comprehensive care. Our compassionate and understanding doctors take pride in paying close attention to each patient’s needs. Hartwell Family Practice is conveniently located in downtown Hartwell, Georgia. Hartwell Family Practice accepts most major insurance plans.

183175

Edward Wysong, M.D. • E. Wade Walker, M.D. • JoDon Garringer, M.D. • B. Jamison White, D.O.

229 Athens Street • Hartwell, GA 30643 • 706-376-3957 www.hartwellfamilypractice.com Monday through Friday 8 am - 5 pm • Saturday Walk-In Clinic 9 am - 12 noon SEPTEMBER 2015

HEALTHY LIVING

19

Continued from page 19

While Russell Tackett’s practice focuses on working with children with severe speech and language disorders, Russell has one patient who doesn’t quite fit the mold. Ferrell Baskin is a 58-year-old stroke victim and has been seeing Russell for the last two years. “I started working with Ferrell because a lot of the things he was doing were like the children I was working with,” Russell said. “He was nonverbal. He had no way to communicate. So I decided to keep him and work with him.” According to Vickie Baskin, Ferrell’s former wife, Russell started by helping Ferrell learn basic things like what a refrigerator is. “I started watching Russell work with him and test him so I could work with him too,” Vickie said. “At first Ferrell knew nothing. But each time he got better and better. Russell started him working with words and now they are working on phoenics and more words. He even has him working on a tablet.” In addition to helping Ferrell, who also suffers from terrible seizures, with learning to speak, Russell has been instrumental in building Ferrell’s self-esteem. Continued on page 21 20

HEALTHY LIVING

SEPTEMBER 2015

told them that their beautiful son could be on the autism spectrum, they were shocked. “ That ’s like telling someone they have cancer,” Jim said. Sumeko Raines knew there was something different about her twin boys Laithen and Laiken Rain when they were about Raines 18 months old, but she thought

Laithen was heavily affected by apraxia of speech where the brain has problems moving the parts of the body necessary for speech. Now, while the twins still have problems with speech, they both function at a very high level. James is now 7 years old and in the second grade. He speaks in strong sentences and is a well-behaved, balanced and loving child. In addition, James is athletic and

“In my time, a child like James would have been basically filed away,” Jim said. “Today they are looking ahead and saying, ‘If we get this child early enough and work with him early enough he will greatly improve in time and can take his place in grade school, middle school and high school and perform better.’” James has a paraprofessional working with him in school. “That is the smartest thing I’ve ever seen. The parapro is

James, son of Guiliana and Jim Wilkie, working with Mr. Russell (left) and learn. ing how to ice skate (below)

they just had speech impediments. “I never thought about autism,” Sumeko said. It was another two years before the Marcus Autism Center in Atlanta told the teacher that her twins were on the autism spectrum. All of the children have been working with Russell for several years now and have made remarkable improvements. Laiken and Laithen are now in kindergarten and tested 98 and 95, respectively, on their kindergarten reading tests. “A lot of the kids I work with in speech therapy score in the 60s on the same test,” Russell said. “Sumeko caught them very early.”

energetic and has even learned to swim and ice skate. “He has made tremendous progress,” Jim said. “He used to be a lot more selfcontained but now he is more interested in adults and children and outward. He is coming out of his shell. It is such a pleasure to watch.” The Wilkies give much of the credit for James’ improvements to Russell and the Hart County School System.

making sure the child is on task,” Jim said. “All children grow up to be adults and you want your child to succeed in life.” Like the other children, Ryder had no words when he first came to Russ. Now, in the

“He just feels better about himself,� Vickie said. “His talking has improved and he’s better all the way around.� Ferrell has also developed a relationship with some of Russell’s other patients. “Ferrell is really sweet and communicates well with the children when they come in,� Russell said. “He can relate to them and he’s a sympathetic guy.� Ferrell and Russell have also developed a close bond that is like family. But, what Vickie says means the most to her is watching Ferrell get better week after week. “ They told us that after the first year a stroke patient doesn’t get any better,� Vickie said. “But that’s not true. He has gotten better and better. Russell has been a godsend.�

third grade, he has a very strong vocabulary and understands idioms. For example, the first time Russ said to him, “It’s raining cats and dogs,� Ryder put his hands over his head and waited for the cats and dogs to fall. Now, he understands that it means it is raining heavily outside. When asked what it means to have butterflies in your stomach, he says, “It means you’re nervous.� Ryder also suffers f rom apraxia of speech. “If you had told me when we first started that we would be where we are now, I would have

never believed it,� his mother said. According to Russell, autism is present in one in 88 people and is more prevalent in boys. “When I was in undergraduate school in the 1980s they said it was one in 10,000. I knew I wanted to work with children with autism but thought I would have to live in a larger city like Atlanta to have

enough children to support the work. Here I am living in Dani e l s v i l l e a n d wo rk i n g i n Royston and having more kids than I can deal with. “I love working with these children. There are a number of theories about what causes it (autism), but to me it doesn’t matter what causes it. I just treat the symptoms.� ◆

Here to serve the community

$PRQJ 2XU 2IIHULQJV i

6LOYHUV 6QHDNHUV

i

*\PQDVWLFV

i

3U\PH 7\PH $IWHU 6FKRRO &DUH

i

%RG\ 6FXOSWLQJ

i

%RG\ 3XPS

i

3RZHU <RJD

i

<RJD )XVLRQ

i

=XPED

i

:HOOQHVV )LWQHVV

i

)LQDQFLDO $VVLVWDQFH

i

1(: ),71(66 DQG :(//1(66 &(17(5

F ellow of th e A m erican A cadem y of O rth opedic S urgeon s 30 Y ears In P ractice

Specializing in: H ip S urgery • K n ee S urgery • S h oulder S urgery A rth roscopic S urgery • A rth ritis • F racture C are C arpal T un n el • S ports M edicin e • G olf In juries

2SHQLQJ 6RRQ NOW OPEN <0&$ RI *HRUJLDÂľV 3LHGPRQW - - ZZZ JDSLHGPRQW\PFD RUJ

%HOO )DPLO\ %UDQFK 2SDO 6WUHHW ([WHQVLRQ +DUWZHOO *$

104740

125 West Gibson Street • Hartwell, GA On Staff at St. Mary’s Sacred Heart Hospital and Stephens County Hospital

For appointment please call

706-856-6983

SEPTEMBER 2015

HEALTHY LIVING

189651

+(/3,1* <28 /,9( %(77(5

C A R L R .Z O O B E R G M .D . P.C . O R T H O P E D IC S U R G E O N

21

Finding

time for

fitness inding time to exercise is no small feat for many men and women. Obligations at home and at the office can make it hard to fit in a workout, a familiar quandary for men and women with multiple commitments.

F

Though it’s not always easy to fit in a workout when juggling multiple responsibilities, men and women must consider the responsibility they have with regard to maintaining their physical and mental health. The United States Department of Health and Human Services advises that healthy adults get at least 150 minutes a week of moderate 22

HEALTHY LIVING

SEPTEMBER 2015

aerobic activity or 75 minutes a week of vigorous aerobic activity, and that such activity should be spread out over the course of the week. In addition, the DHHS also advises that healthy adults include strength training exercises in their workout regimens at least twice a week. Such a workout schedule can improve both physical and mental health, making it easier for men and women to handle their hectic schedules. While such recommendations may seem manageable, many men and women still feel as if there’s just not enough time in the day for them to incorporate a daily exercise regi-

men. The following are a few ways such men and women can find time for fitness.

Invite a few coworkers along, walking to and from your favorite restaurant or finding a nearby park and going for a quick walk. This is an easy way to squeeze in the recommended 30 minutes of moderate aerobic activity each day, and you will no doubt feel more energized after lunch than if you had simply eaten without exercising.

Take a walking lunch.

Exercise in the morning.

Many professionals have heard of a “working lunch,” but those strapped for time to exercise might want to take a walking lunch instead. Rather than sitting at your desk or in your favorite booth at a nearby restaurant on your lunch hour each day, consider squeezing in some time to walk during those 30-60 minutes you normally spend eating or catching up on office gossip with coworkers.

Research has shown that men and women who exercise in the mornings exercise on a more consistent basis than those who exercise later in the day, including after leaving the office at the end of the workday. When exercising in the early morning hours, men and women are less likely to encounter scheduling conflicts, as coworkers, colleagues and even the kids will likely still be asleep. That

means fewer interrupted or missed workouts.

Prepare meals ahead of time. If working out in the morning simply won’t work out for you, then consider planning meals in advance so you can free up time between the office and dinner each night. For example, slow cookers and crockpots make it possible to start making dinner in the early morning and require little or no effort once you arrive home in the evening. Plan to cook a few meals each week in a slow cooker, which will free up time for you to workout when you would otherwise be preparing dinner.

Work while you workout. Smartphones and tablets have made it easier than ever to get work done while you’re away from work. This includes getting some work done while you’re getting in your weekly recommended aerobic activity on the treadmill, elliptical machine or exercise bike. Thanks to smartphones and tablets, you can now read and answer emails and work on some projects while you sweat away those extra pounds.

Get off the couch. Many men and women prefer to unwind on the couch as they catch up on their favorite television shows and movies. But such unwinding should not come at the expense of working out. Much like catching up on work at the gym, you also can catch up on your favorite shows and movies while at the gym. Many smartphones and tablets now have apps that allow users to access subscription streaming services, so users who can’t find time to exercise should take advantage of such apps and watch their favorite shows and movies from the treadmill instead of the couch. Readers who can comfortably read while exercising can follow a similar route and read on the elliptical instead of sitting sedentary in a chair as they make their way through the latest bestseller.

OVER 50 VARIETIES OF OLIVE OILS & VINEGARS

Large Selection of Sea Salts, Rubs and Blended Seasonings

{}

Finding time to exercise can be difficult, but even the busiest men and women have several options at their disposal as they attempt to make fitness a bigger priority in their lives. ◆

Store Hours: Monday-Friday 10am-6pm Saturday 10am-5pm

864.760.1120

1632 N. Main St. • Anderson, SC 29621 redmooseemporium.com 189713

Get out of your head

A person’s mind can play a large role in how quickly he or she is able to lose weight. Exercise and diet alone may not be enough, and positive thinking can provide the extra boost some people need. A Harvard study found that mind over matter may extend to weight loss as well. The study followed 84 cleaning women, half of whom were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren’t given any information about their activity level and calorie burn. After a month’s time, researchers discovered that the group of women who were told that their work activity was good for them reduced their body fat, waist-to-hip ratio and body mass index. These participants had not changed anything else about their daily exercise and eating habits. The other group of women who were given no positive reinforcement did not lose any weight.

SEPTEMBER 2015

HEALTHY LIVING

23

CARING FOR YOU IN GEORGIA Dr. Peter Bechtel,, Piedmont Surgiical Associates Piedmo ont Surgical Associates offers: • breasst surgery • advan nced laparoscopic surgery • endoscopy • baria atric surgery

Fo For F or mo o ore information an and an nd do offi fice hours, please call Piedm P ied ied dmo m mo on nt Surgical Associates at 8 864.2 64 4.224 4.2 224.1111. 2

OFFICE INFORMATION 35 3 5C Che Ch hestn he est es e sttn stn st nu nu utt S Stree St Str Stre ttree tre rre ree ee e eet et et Elb El E llber b berto ert er erto e rton, rt ton tto on on, o n,, GA n GA 3 30 3063 0 06 063 0635 63 63 635 35 5

www.anmedhealth.org w www. ww www.a w ww w.a w. w ..a a an anm nmedhealth.org nme nm n med me m edh ed e dh dhea dhe health.org he health.o ea eal ea alth alt llth.org lth th.org th. th h h..o h.o h.org .or org or org rg

AnMed An A AnM nM n nMed Med Med dH Health Heal Hea ealt ea allt alth a lth Oglesby Ogle Oglesb O Og glesby g lesb le by b y Center Cente 20 20 000 00 0 0 E Gr Greenvil Green Gree rre eenville enville ille le S Stt • S Suite Suit uit ite te 2 2500 250 500 5 00 0 0 Anderson, A An And Ande nderson n nders nd de errrson, rssson, on on, o n, SC S 29621 29 296 2962 9621 9621

Follow F ol ollow o llow low lo ow w us us o on: n:: n

Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.