A MONTHLY HEALTHLETTER FROM THE WELLNESS COUNCIL …toolbox1.s3-website-us-west-2.amazonaws.com/site_0463/... · 2015-10-23 · stroke and vision loss. Fortunately, preventing and

N OV E M B E R 2 0 1 5

What's In A Number?

A warm cup of apple cider can satisfy your sweet tooth at a fraction of the calories.

DID YOU KNOW?

› What You Need to KnowAbout Your Breakfast

› How to BeatHoliday Bulge

› The Best HomeRemedies for aSore Throat

› Could YourWorkout ImproveYour Relationships?

ABOUT 90 PERCENT OF THOSE WITH PRE-DIABETES HAVE NO IDEA THAT THEIR BLOOD SUGAR LEVELS ARE HIGHER THAN NORMAL BUT NOT (YET) HIGH ENOUGH TO BE CLASSIFIED AS TYPE 2 DIABETES.90

A tiny cup of egg nog spiked with alcohol and some whipped cream can easily top 500 calories.

IT TAKES 15 TO 20 MINUTES FOR YOUR BRAIN TO TELL YOUR TUMMY WHEN IT’S FULL. WAIT THIS LONG BEFORE GETTING A SECOND PLATE!

15 20minutes

CALL OR SEE YOUR DOCTOR IF YOU HAVE A SEVERE SORE THROAT AND A FEVER OVER 101 DEGREES THAT LASTS LONGER THAN ONE OR TWO DAYS.101degrees

to

percent

500calories

115calories

You look fi ne, you feel fi ne, but are you among the one in three adults who has pre-diabetes? It’s an unfortunate, but a very likely scenario. About 90 percent of those with pre-diabetes have no idea that their blood sugar levels are higher than normal but not (yet) high enough to be classifi ed as type 2 diabetes.

Pre-diabetes puts you at increased risk for developing type 2 diabetes; a serious disease that can increase your risk for heart disease, stroke and vision loss. Fortunately, preventing and reversing pre-diabetes is largely in your control. Here are the simple steps you can take to turn your odds around.

Make more meals at home. It’s one of the best ways to help you lose weight or maintain a healthy weight. � e more fatty tissue you have, the more resistant your cells become to insulin (a hormone that

helps your body break down nutrients, especially glucose).

Get a grip on your liquid calories. Soda, juice, energy drinks and alcohol—they are often high in calories and sugar, which can cause quick spikes, then drops in your blood sugar. � e empty calories can also lead to weight gain, which is a risk factor for type 2 diabetes.

Get your heart rate up every day. According to the Diabetes Prevention Program, 150 minutes or more of moderate aerobic exercise (i.e., brisk walking, jogging) a week helps reduce your chance of developing diabetes.

Get your blood pressure and cholesterol checked. Having blood pressure over 140/90 millimeters of mercury (mm Hg) is linked to an increased risk of type 2 diabetes, and abnormal cholesterol

and triglyceride levels also increase your risk. See your doc every year for a well check-up—it’s the best way to ensure you’re getting cholesterol tests when you need them and your doc will also tell you if your blood pressure is in the normal range.

Get tested. Again, see your doc every year. Ask your doc if and when you should get tested for diabetes—there are a variety of blood sugar tests that can

diagnose pre-diabetes and diabetes. Make sure you ask to see the results and discuss them with your doc.

Protecting Yourself From

Pre-Diabetes

According to the CDC, about 15 to 30 percent of people with pre-diabetes

who don't take steps to reduce their risk will progress to type 2 diabetes within

fi ve years.

About Your Breakfast

How to BeatHoliday Bulge

The Best HomeRemedies for aSore Throat

Could YourWorkout ImproveYour Relationships?

90IT TAKES 15 TO 20 MINUTES FOR YOUR BRAIN TO TELL YOUR TUMMY WHEN IT’S FULL. WAIT THIS LONG BEFORE GETTING A SECOND PLATE!

101

IN THIS ISSUE

BESTCHOICE

The American Diabetes Association recommends routine screenings for diabetes starting at age 45. Earlier screening may be necessary if you have one or more risk factors for developing type 2 diabetes such as being overweight or obese, a family history of diabetes and/or health conditions like high blood pressure, high cholesterol or heart disease.

Type 2 diabetes screenings usually involve a fasting blood glucose (or sugar) test. Normal fasting blood glucose is between 70 and 100 milligrams

per deciliter or mg/dL for people who do not have diabetes. The standard diagnosis of diabetes is made when two separate

blood tests show that your fasting blood glucose level is greater than or equal to 126 mg/dL.

If you’re diagnosed with type 2 diabetes, your healthcare provider will work on a

treatment plan with you, which will likely include medication and lifestyle

modifi cations like exercise and diet changes.

How is Diabetes Diagnosed?

Type 2 Diabetes Signs & SymptomsMost people with pre-diabetes or type 2 diabetes do not experience any symptoms or feel ill. Or they may experience some symptoms, but shrug them off because they don’t seem like a big deal. Common symptoms of diabetes include:

› Excessive thirst and appetite › Increased urination (sometimes

as often as every hour) › Unusual weight loss or gain › Chronic fatigue › Nausea › Blurred vision › In women, frequent vaginal

infections › Dry mouth

› Slow-healing sores or cuts

If you are experiencing any of these symptoms call your doctor and ask about getting screened for type 2 diabetes. � e sooner the disease is diagnosed the better you can successfully manage and treat the condition.

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and health care professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a health care professional for all matters of concern. We also encourage you to keep your copies to build a convenient home-medical reference or recycle issues to friends and family.

©2015 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367. President: Ryan Picarella; Vice President of Operations: Brittanie Leff elman; Director of Membership and Business Development: Brenda Lerouge; Director of Strategy and Planning: Sara Martin Rauch; Creative Director: Brittany Stohl; Director of User Experience: Graden Hudson; Multimedia Designer: Adam Paige; Contributing Editor: Carie Maguire. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

A M O N T H L Y H E A L T H L E T T E R F R O M T H E W E L L N E S S C O U N C I L O F A M E R I C A

This is a delicious granola that incorporates so many superfoods including canned pumpkin, quinoa, and chia seeds.

INGREDIENTS

¼ cup uncooked quinoa, rinsed well and pat dry with paper towel

2 cups rolled oats

¼ cup real maple syrup (or honey)

1/3 cup pumpkin puree

1 tsp canola oil

¼ tsp nutmeg

1/8 tsp cloves

1 tsp cinnamon

Pinch of salt

½ tsp vanilla extract

¼ cup chia seeds

¼ cup pepitas (or other seed)

¼ cup chopped pecans

½ cup dried cranberries or cherries

Salt and pepper to taste

DIRECTIONS

Preheat oven to 325 degrees. Spread oats and quinoa out on a parchment lined baking pan. Toast in the oven for 10 minutes, stirring once. While oats toast, combine maple syrup, pumpkin puree, oil, spices, salt and vanilla in a small bowl. Remove the oats from the oven and reduce the oven to 300 degrees. Pour the toasted oats into a medium bowl and add the chia seeds, pepitas, pecans and dried fruit. Pour the syrup and pumpkin mixture and stir until oats and seeds are evenly coated. Spread back onto a baking sheet and bake an additional 20-30 minutes, or until golden. Granola will crisp as it cools.

Makes 8-12 servings

Pumpkin Granola

With formal training in nutrition and medicine, plus hands-on experience as a mother of four and family physician, Dr. Ann is a unique nutrition expert for the real world.

The whole food ingredients found in Dr. Ann’s recipes are the right foods for health and vitality. Nutritional excellence naturally follows.

For more, visit DrAnnWellness.com.

N U T R I T I O N

S P A R K 1 6 N O V E M B E R 2 0 1 5

N U T R I T I O N

This convenient and inexpensive food is one of the most nutrient-packed ones available. Low in calories, high in fiber and providing the most concentrated

package of disease-busting carotenoids known, canned pumpkin is an underutilized superstar food.

Carotenoids play a central role in the health of our heart, eyes, skin and immune system.

Superstar Food of the Month

CANNED PUMPKIN

Studies have shown a strong and consistent relationship between skipping breakfast and weight gain, and a recent report published in the journal Obesity gives us further incentive to be diligent when it comes to eating breakfast. Researchers found that study subjects who ate a healthy breakfast had superior satiety and appetite control throughout the day than study subjects who did not eat breakfast. Additionally, study subjects who ate the most protein at breakfast had the greatest reduction in appetite.

Here’s how to make the most out of your morning meal:

Always include a lean, healthy protein. Great options include

nuts/nut butters, soy milk, low-fat milk, low-fat

yogurt, reduced fat cheeses, smoked

or canned salmon, omega-3 eggs, low-fat cottage cheese,

high protein cereals and protein powders (for smoothies).

Add a piece of produce. Fruits and veggies provide the vitamins and minerals your body needs to get fueled for the day. Fruits, especially brightly colored varieties like berries, citrus, red grapes, cantaloupe, kiwi and mango are a natural breakfast fit. But don’t forget that fresh spinach, bell peppers, onions and tomatoes are a delicious addition to any egg dish.

Incorporate whole grains. The bran and fiber in whole grains make your body work extra hard to digest them. In other words, whole grains will help you feel fuller for longer (and you’ll be less likely to stuff your face with any food you come across at lunch!) High fiber cereals and oatmeal are excellent whole grain breakfast foods. Additional healthy choices include 100% whole grain bagels, English muffins, toast, waffles and granola bars.

Build a Better Breakfast!

Quick tip! Add one to two

tablespoons of toasted wheat

germ to your morning cereal,

yogurt or smoothies. Wheat

germ has a slightly sweet, yet

nutty flavor and is loaded with

nutrition including minerals,

vitamin E, fiber, protein, omega 3

fats and almost 1/3 of an adult's

daily requirement for folate. It's

generally found in the cereal aisle

and is available at all grocery

outlets.

Tip of the Month: Protein for Appetite Control

Be sure to get some healthy protein at every meal—not just breakfast. Protein is nature’s diet pill, satisfying your appetite longer and more effectively than either

carbs or fats. The best choices include: seafood, skinless poultry, beans, nuts, seeds, omega-3 eggs, low-fat dairy products and whole soy foods. If you are hungry less

than two hours after a meal, you probably need to step up your protein a bit.

N U T R I T I O N

S P A R K 1 6 N O V E M B E R 2 0 1 5

N U T R I T I O N

1 Pick one indulgence and save it for last. You don’t have to deprive yourself of holiday goodies; rather, save them for last. Eat the salads, fruits and vegetables first,

then if you’re still hungry have your treat last and savor it.

2 Exercise in the morning. The holidays are hectic. Making time in the morning will help ensure you don’t miss out on your sweat session due to parties and other

commitments.

3 Use a small plate. Studies have shown that people will eat more when using a larger plate. Larger plates give the illusion that a serving of food is smaller, leading us to

make inaccurate estimates of serving size.

4 Decide how many hors d’oeuvres you’re going to have before going to the party. It’s easy to lose track of how much you’re eating when trays

are being passed around. So set a limit and stick to it.

5 Maintain a consistent eating schedule. Don’t skip breakfast because you’re

going to a few parties later in the evening. Consistency will keep you from overeating.

6 Scope out the buffet table before getting a plate. It’s what savvy eaters do. Make a conscious note of what you want to eat before you fill your plate. This way

you won’t thoughtlessly grab every type of food.

7 Make a veggie tray or bring some mixed nuts for pot lucks. Other good options include a fruit platter or some cheese and whole grain crackers.

8 Drink a glass of water for every non-H20 drink you have. Not only will this help you stay hydrated, but it will keep you from over-indulging from high-cal

drinks like alcohol and egg nog.

IGNITING YOUR BEST YOU!

DURING THE HOLIDAYSFantastic Ways to Stay Fit & Trim

WELCOA's

S P A R K 1 6 N O V E M B E R 2 0 1 5

9Mix and mingle. Get up and talk to people instead of sitting and eating. It will help you truly enjoy holiday parties, and the more you

socialize the less time you’ll be mindlessly eating.

10 Replace sugar with spice. Put cinnamon in your coffee or oatmeal instead of sugar. Add flavor to your meals with fresh herbs and spices instead of sugar-laden sauces.

11 If you want a second plate, wait 15 to 20 minutes before doing so. It takes a while for your brain to tell you when you’re actually full. If you still feel hungry after

this long, grab some small portions.

12 Add some intensity to your workouts. Adding a little intensity to your workouts (like walking or jogging at a faster pace for a few minutes) can help you burn more calories

in less time—and we could all use a little extra time during the holidays.

13 Wear form-fitting clothes and a belt to holiday events. Stretchy, loose fitting clothes enable you to feel relaxed and more comfortable to eat until your stomach

is literally stretched. On the other hand, you will be more self-conscious of what you’re eating while wearing form-fitting attire.

14 Find a fitness buddy for the holidays. Vow to meet each other for walks, a spin class, etc. You’ll be less

likely to sleep in or skip out if you know someone is waiting for you.

15 Leave parties early if they’re cutting into your sleep. Research reveals that sleep

deprivation enhances appetite and increases cravings for diet-sabotaging foods like sweets, chips, breads and pasta. Late-night partying is a risk for expanding waist lines!

16 Get a plate, and then stay as far away from the buffet table/food station as possible. It’s

harder to grab another snack when you’re not close to the table. Out of sight, out of mind!

DURING THE HOLIDAYSFantastic Ways to Stay Fit & Trim

Remember

to talk with your doctor if you have any

concerns about your health.

There may be no better time to track your calories and eating habits than during the holidays. One great app to help you do just that is MyNetDiary. It helps you plan your diet, track food and exercise and make better food choices. Cheers to that!

S P A R K 1 6 N O V E M B E R 2 0 1 5

Painful swallowing, swollen tonsils, scratchiness when you talk—it’s likely that you’ve experienced the annoying symptoms of a sore throat. Most sore throats are the result of cold viruses, bacteria or sinus drainage, and fortunately most will go away within a few days and can be treated at home with some tried and true remedies.

Soothe Your Sore Throat

Pop an anti-inflammatory med (like Advil) at the onset of symptoms. An over-the-counter anti-inflammatory drug will provide pain relief while also reducing swelling associated with a sore throat.

Try a throat spray or cough syrup. Over-the-counter cough syrups and throat sprays can help ease soreness and provide temporary pain relief. Just be sure to read the label, as some medications may cause drowsiness.

Drink water or warm tea throughout the day. It will help thin sinus mucus which allows for better drainage and decreased stuffiness.

Gargle with warm salt water (yes, it actually works!). Researchers have found that gargling with warm salt water can help keep your mouth and throat moist, reduce swelling and loosen mucus, helping to flush out irritants or bacteria. Pour half a teaspoon of salt in one cup of warm water, swish around in your mouth for 10 to 20 seconds and then spit out. Gargling with salt water

can be repeated as often as needed to decrease pain associated with your throat.

Have some chicken noodle soup. Studies have shown that this age-old cold remedy really does help. Not only is the warm broth soothing to your throat, but it’s thought to have anti-inflammatory properties, which can help fight off your infection.

Get some extra rest. Most sore throats are caused by cold viruses, which can’t be treated with antibiotics. Along with the home remedies just listed, one of the best things you can do is ensure your body is well-rested so it’s better able to fight off the virus.

Sore Throat?Feel Better Fast!

When to See Your Doc for a Sore Throat

Most sore throats will run their course over a few days. However, some sore throats are caused by bacteria (i.e., strep) or other illnesses, which require professional medical attention.

It’s time to call or see your doctor if you have a severe sore throat and a fever over 101 degrees that lasts longer than one or two days. If you have difficulty sleeping because your throat is blocked by swollen tonsils or adenoids or if you experience a rash with your sore throat, see your doctor right away. These symptoms indicate a bacterial infection that your doctor will likely treat with antibiotics.

S E L F - C A R E

S P A R K 1 6 N O V E M B E R 2 0 1 5

S E L F - C A R E

Exercise can obviously benefit your physical fitness. But did you know being fit can improve your spiritual, relational and emotional fitness, too? Studies show that exercise has clear mental health benefits that affect everything from your productivity and relationships at work to your home life and the way you relate to your kids.

Here’s what science has to say about exercise and its impact on your social life:

You’ll gain more self-confidence, which will draw people to you. Research has shown that along with boosting metabolism, exercise boosts confidence! Improved self-esteem is something others notice. In study after study, scientists have found a significant connection between how we perceive ourselves and the strength and health of our relationships with others.

You’ll have more energy to attend social engagements. Science hasn’t figured out a way to make more time in the day (sorry), but it has figured out that the more energetic you are, the better use you’ll make of the time you have. If you ever feel as though you’re

too tired to attend a social event or not motivated enough to leave the house on the weekend, it could be because you’re out of shape.

This proves true in the workplace, too. Research shows that workers who take time to exercise on a regular basis are more productive and have more energy than their sedentary colleagues.

You won’t be as crabby. Exercise has long been proven to be a great stress reducer. So when the demands of work and family life start to overwhelm you, remember you have a ready-made outlet for your stress in the form of a treadmill, weights or walking paths.

You’ll be more fun. Exercise releases endorphins, which create feelings of happiness and euphoria. Those endorphins are so powerful, in fact, studies have shown they can even alleviate symptoms of clinical depression. In some cases, exercise can be just as effective as antidepressant pills! So put on those running shoes and sprint to a better mood and more positive outlook.

You’ll be more fun and creative. Exercise has been shown to improve our thinking. Aerobic exercise, in particular,

greatly benefits cognitive ability, which improves creativity, helps dust away the cobwebs and allows us to find those words that sometimes fail us. Studies have even found that sprinting improved vocabulary retention in healthy adults.

You’ll sharpen your social skills. Hiking with a spouse after dinner or bike riding with a friend on the weekend will help you improve your fitness and strengthen your relationships. A brisk walk is a great excuse for a good heart-to-heart—and it’s heart-healthy too!

You may be around for longer. The best part of loving relationships is being around to enjoy them! Canadian researchers found that people who exercise live several years longer—anywhere from two to six years longer—than those who are inactive. And the amazing thing is that regular exercise increases longevity no matter what your weight may be. So get moving for the ones you love!

Get Fit, Find Friends?How Exercise Can Boost Your Relationships

Aim for 30 minutes of moderate physical activity, like brisk walking, a day. Keep in mind that you can break activity up—three 10-minute walks a day counts!

S P A R K 1 6 N O V E M B E R 2 0 1 5

P H Y S I C A L A C T I V I T Y

Sean Foy is an internationally renowned authority on fitness, weight management and healthy living, and New York Times best-selling co-author of The Daniel Plan, The Burst Workout and WELCOA's Fitness That Works and Walking 4 Wellness. As an author, exercise physiologist, behavioral coach and speaker, Sean has earned the reputation as "America's Fast Fitness Expert." For more, visit www.wintodaywellness.com

Sean Foy maAbout

THIS MONTH FROM SEAN FOY

N OV E M B E R 2 0 1 5

What's In A Number?

A warm cup of apple cider can satisfy your sweet tooth at a fraction of the calories.

DID YOU KNOW?

› What You Need to KnowAbout Your Breakfast

› How to BeatHoliday Bulge

› The Best HomeRemedies for aSore Throat

› Could YourWorkout ImproveYour Relationships?

ABOUT 90 PERCENT OF THOSE WITH PRE-DIABETES HAVE NO IDEA THAT THEIR BLOOD SUGAR LEVELS ARE HIGHER THAN NORMAL BUT NOT (YET) HIGH ENOUGH TO BE CLASSIFIED AS TYPE 2 DIABETES.90

A tiny cup of egg nog spiked with alcohol and some whipped cream can easily top 500 calories.

IT TAKES 15 TO 20 MINUTES FOR YOUR BRAIN TO TELL YOUR TUMMY WHEN IT’S FULL. WAIT THIS LONG BEFORE GETTING A SECOND PLATE!

15 20minutes

CALL OR SEE YOUR DOCTOR IF YOU HAVE A SEVERE SORE THROAT AND A FEVER OVER 101 DEGREES THAT LASTS LONGER THAN ONE OR TWO DAYS.101degrees

to

percent

500calories

115calories

You look fi ne, you feel fi ne, but are you among the one in three adults who has pre-diabetes? It’s an unfortunate, but a very likely scenario. About 90 percent of those with pre-diabetes have no idea that their blood sugar levels are higher than normal but not (yet) high enough to be classifi ed as type 2 diabetes.

Pre-diabetes puts you at increased risk for developing type 2 diabetes; a serious disease that can increase your risk for heart disease, stroke and vision loss. Fortunately, preventing and reversing pre-diabetes is largely in your control. Here are the simple steps you can take to turn your odds around.

Make more meals at home. It’s one of the best ways to help you lose weight or maintain a healthy weight. � e more fatty tissue you have, the more resistant your cells become to insulin (a hormone that

helps your body break down nutrients, especially glucose).

Get a grip on your liquid calories. Soda, juice, energy drinks and alcohol—they are often high in calories and sugar, which can cause quick spikes, then drops in your blood sugar. � e empty calories can also lead to weight gain, which is a risk factor for type 2 diabetes.

Get your heart rate up every day. According to the Diabetes Prevention Program, 150 minutes or more of moderate aerobic exercise (i.e., brisk walking, jogging) a week helps reduce your chance of developing diabetes.

Get your blood pressure and cholesterol checked. Having blood pressure over 140/90 millimeters of mercury (mm Hg) is linked to an increased risk of type 2 diabetes, and abnormal cholesterol

and triglyceride levels also increase your risk. See your doc every year for a well check-up—it’s the best way to ensure you’re getting cholesterol tests when you need them and your doc will also tell you if your blood pressure is in the normal range.

Get tested. Again, see your doc every year. Ask your doc if and when you should get tested for diabetes—there are a variety of blood sugar tests that can

diagnose pre-diabetes and diabetes. Make sure you ask to see the results and discuss them with your doc.

Protecting Yourself From

Pre-Diabetes

According to the CDC, about 15 to 30 percent of people with pre-diabetes

who don't take steps to reduce their risk will progress to type 2 diabetes within

fi ve years.

About Your Breakfast

How to BeatHoliday Bulge

The Best HomeRemedies for aSore Throat

Could YourWorkout ImproveYour Relationships?

90IT TAKES 15 TO 20 MINUTES FOR YOUR BRAIN TO TELL YOUR TUMMY WHEN IT’S FULL. WAIT THIS LONG BEFORE GETTING A SECOND PLATE!

101

IN THIS ISSUE

BESTCHOICE

The American Diabetes Association recommends routine screenings for diabetes starting at age 45. Earlier screening may be necessary if you have one or more risk factors for developing type 2 diabetes such as being overweight or obese, a family history of diabetes and/or health conditions like high blood pressure, high cholesterol or heart disease.

Type 2 diabetes screenings usually involve a fasting blood glucose (or sugar) test. Normal fasting blood glucose is between 70 and 100 milligrams

per deciliter or mg/dL for people who do not have diabetes. The standard diagnosis of diabetes is made when two separate

blood tests show that your fasting blood glucose level is greater than or equal to 126 mg/dL.

If you’re diagnosed with type 2 diabetes, your healthcare provider will work on a

treatment plan with you, which will likely include medication and lifestyle

modifi cations like exercise and diet changes.

How is Diabetes Diagnosed?

Type 2 Diabetes Signs & SymptomsMost people with pre-diabetes or type 2 diabetes do not experience any symptoms or feel ill. Or they may experience some symptoms, but shrug them off because they don’t seem like a big deal. Common symptoms of diabetes include:

› Excessive thirst and appetite › Increased urination (sometimes

as often as every hour) › Unusual weight loss or gain › Chronic fatigue › Nausea › Blurred vision › In women, frequent vaginal

infections › Dry mouth

› Slow-healing sores or cuts

If you are experiencing any of these symptoms call your doctor and ask about getting screened for type 2 diabetes. � e sooner the disease is diagnosed the better you can successfully manage and treat the condition.

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and health care professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a health care professional for all matters of concern. We also encourage you to keep your copies to build a convenient home-medical reference or recycle issues to friends and family.

©2015 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367. President: Ryan Picarella; Vice President of Operations: Brittanie Leff elman; Director of Membership and Business Development: Brenda Lerouge; Director of Strategy and Planning: Sara Martin Rauch; Creative Director: Brittany Stohl; Director of User Experience: Graden Hudson; Multimedia Designer: Adam Paige; Contributing Editor: Carie Maguire. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

26858