October News at one.

October at One. Welcome to fall and the start of our holiday season. While we often think of October as all things pumpkin and Halloween, it is also Physical Therapy Month. As you can see the above graphic, physical therapy saves you time and money in the long run. We want to celebrate with all of you by offering new clients a free group class in October, just mention that you read our newsletter and which class that you want to take to celebrate Physical Therapy Month with us by moving! We hope that this month's newsletter provides you with some new information on small things that you can start doing right away that will immediately empower you to improve your health. As Covid is rampant again right now, boosting your immune system is the best defense. Please also feel free to share with your friends and family as this is our biggest compliment! If you are new to our newsletter, know that we take your time seriously and we only send one newsletter email a month to you. It is filled with the latest health information and local events happening in Annapolis (and there are TONS of them this month!). We hope you enjoy and please let us know what we can do more of, we love hearing from you! Yours in Wellness, Jennifer and Christina

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October News at One.

Genetics only account for 10% of chronic disease, your exposome determines 90% of your health. by Jennifer Balducci, PT, MSPT, Cert MDT How many times have you heard someone say to you "I have bad genes, there is nothing I can do"? We have learned that genetics has been found to account for only about 10% of diseases, and the remaining causes appear to be from environmental causes. So what does this mean? It means that we can no longer accept that our health is out of our control and in fact, the choices we make directly affects the quality of our lives. Every aspect of our lives make up our Exposome, including nutrition, stress, activity, medications, occupational hazards and our environment including the chemicals in our water and those that we spray on our bodies, plants, and in the air we breathe. While there are some things that may be out of our direct control, there are many things that you can do personally to limit your exposure. Here are my top 10 that you can start implementing today. Eat Organic whole foods, limit anything with more than 5 ingredients on the label Movement is Medicine Use all natural personal care products Clean with vinegar Breathe deeply every day to combat stress and get outdoors Get 7-8 hours of sleep a night Drink Filtered water Use organic lawncare and weed products Avoid using plastics and when you do recycle Use glass or CorningWare to store leftovers and food Eating Organic Throw that dirty dozen list out the window, try to limit your chemical load by only eating organic whole foods. Movement is Medicine There is no better way to improve your health than to move. It has been found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking. Blood sugar is shown to be better controlled when you move with moderate intensity throughout the day versus one 30 minute workout a day. research article here Personal Care Products Read Dying To Look Good The Disturbing Truth About What's Really in Your Cosmetics, Toiletries and Personal Care Products. Many of the products we use from shampoo, to soap, to cosmetics and bug spray have high chemical loads and are linked to many forms of cancer. Try to use all natural products whenever possible shop natural products here Cleaning Avoid the chemicals found in most home cleaners, use vinegar instead 15 things you can clean vinegar with Breathe Deep breathing has been found to activate your parasympathetic nervous system which has been shown to calm your nervous system while reducing stress and anxiety. It can also help you improve your attention span and lower pain levels see all the benefits to your health here watch how to perform a breathing exercise here. Many studies have examined the health benefits of greenspace for the elderly. A large research study recently published demonstrated the association of natural environments with hospital admissions for Alzheimer disease and related dementias (ADRD), and Parkinson disease (PD). Researchers analyzed first hospitalizations with one of these diagnoses against zip code with regards to greenness, park cover and blue space cover. In evaluating over 61 million medicare beneficiaries they found that greater zip code greenness was associated with fewer hospitalizations for ADRD. All of the outdoor conditions, however, were associated with a decrease in PD. Sleep Researchers have found getting less than six hours of sleep a night doubled risk of death in participants with high blood pressure or diabetes. Less than six hours of sleep more than tripled risk of death in patients with heart disease . Water Try Zero water products we tested our water in Annapolis with the free tester that they provided and were happy to find that our water was within safe limits, Ocean City Water did not fare so well. to purchase Lawncare Try using organic fertilizer at K&B True Value and weed killer, Burnout is our favorite to avoid putting chemicals into our water supply. Plastics We have found plastics have made there way into everything, including microplastic pollution in marine plants. This means that the fish we eat probably have a healthy diet of plastic in the marine plants they eat. Avoid further increased exposure that can lead to Endocrine-disrupting chemicals in plastic that alter the homeostasis of the endocrine system and can lead to hormonal cancers (breast, prostate, testes), reproductive problems (infertility), metabolic disorders (diabetes, obesity), asthma, and neurodevelopmental conditions (learning disorders, autism spectrum disorders) For that plastic that you can't recycle at the curb (amazon pouches, newspaper bags, air pillows used for shipping, dry cleaner bags) you can recycle these at your local grocery find locations here Containers Use glass jars (yup, the ones you usually toss out) to store your leftovers or CorningWare What you expose your body to every day matters, stop blaming your genes and empower yourself and others to make smarter choices for their health.

In October, it's not just Vampires that are looking for your Blood ;)

We are hosting our semi annual blood drive for our local hospital. Sign up and save a community member's life today! Sign Up

Sue's City Dock CLASS Saturday, Oct 7th

Mark your calendar and join Sue Clements again Saturday, Oct 7th at 8 am for her outdoor class at City Dock! This class is a mix of stretching and core strengthening, designed to keep you feeling relaxed and injury free! (Be sure to bring your own yoga mat and padding, a stretch strap and band.) Click here to register

Boo-tiful Barre Boo-ties October 30th Join Katie as she brings her version of fun, Costume Barre to One. on Saturday October 30th! Click here to reserve your spot

Get four free at-⁠home COVID-⁠19 tests this fall on COVIDTests.gov Click here to order

Interesting News

Your Herbs and Spices Might Contain Arsenic, Cadmium, and Lead CR tested 126 products from McCormick, Trader Joe's, Whole Foods, and other popular brands. Almost a third had heavy metal levels high enough to raise health concerns. By Lisa L. Gill Published November 9, 2021 Along with the flavor and memories, herbs and spices could add something less savory to your diet: potentially dangerous heavy metals. That’s according to Consumer Reports’ tests of 15 types of dried herbs and spices used in a variety of cuisines. We looked at 126 individual products from national and private-label brands, such as Great Value (Walmart), La Flor, McCormick, Penzeys, Spice Islands, and Trader Joe’s. Roughly one-third of the tested products, 40 in total, had high enough levels of arsenic, lead, and cadmium combined, on average, to pose a health concern for children when regularly consumed in typical serving sizes. Most raised concern for adults, too. A dish that has just ¼ teaspoon each of Great Value (Walmart) Chili Powder, Trader Joe’s Organic Cumin, and La Flor Oregano per serving would contain enough arsenic, cadmium, and lead to pose a concern. Jennifer's takeaway: Stick to buying Simply Organic brand herbs, these passed all of Consumer Reports safety testing Click here for full article

Secrets of the Microbiome THE GUT IS FILLED WITH TRILLIONS OF MICROBES. BU NUTRITION SCIENTIST MAURA E. WALKER STUDIES THEM FOR CLUES THAT COULD HELP PREVENT AND TREAT DIABETES AND HEART DISEASE Swimming and squirming inside your tummy are more than 1,000 species of bacteria, as well as a host of fungi and viruses. Together, they make up your gut microbiome, a unique-to-you community of tiny organisms that helps you draw energy from food and keeps your immune system running. But sometimes our little companions can work against us, with rogue microbiota playing a role in obesity, depression, cancer, diabetes, and other diseases. One potential factor in determining whether they act as friend or foe: our diet. In recent studies, Walker has scrutinized ultraprocessed foods, chemical signatures of healthy dietary patterns, and protein biomarkers of clogged arteries. Her work could help speed the next stage of precision nutrition, allowing clinicians to tailor diets to individual patients and use biomarker tests that spot disease risk decades before any symptoms appear. In a study published in the American Journal of Clinical Nutrition, for example, Walker and an international team of researchers looked at how different carb-loaded diets affected gut microbiota and microbial-derived metabolites, which are molecules generated by digestion. They found a diet rich in whole grains and other unrefined carbohydrates had a positive effect on the gut microbiome, boosting numbers of Roseburia, a handy little organism that can help prevent inflammation. By contrast, when participants ate a diet with refined grains (like white rice, white bread, and white pasta), their levels of Roseburia and the microbe Anaerostipes—which helps break down dietary fiber—were lower. The whole grain diet—and here things get a little messy, literally—was also associated with lower concentrations of secondary bile acid in stool samples. Secondary bile acids have been tied to colon cancer. Click here for full article

Many of today’s unhealthy foods were brought to you by Big Tobacco A new study suggests that tobacco companies, who were skilled at marketing cigarettes, used similar strategies to hook people on processed foods. By Anahad O’Connor September 19, 2023 In the 1980s, tobacco giants Philip Morris and R.J. Reynolds acquired the major food companies Kraft, General Foods and Nabisco, allowing tobacco firms to dominate America’s food supply and reap billions in sales from popular brands such as Oreo cookies, Kraft Macaroni & Cheese and Lunchables. The new research, published in the journal Addiction, focuses on the rise of “hyper-palatable” foods, which contain potent combinations of fat, sodium, sugar and other additives that can drive people to crave and overeat them. The Addiction study found that in the decades when the tobacco giants owned the world’s leading food companies, the foods that they sold were far more likely to be hyper-palatable than similar foods not owned by tobacco companies. Even though the tobacco companies no longer own these food brands, researchers say the findings matter because many of the ultra-processed foods that we eat today were engineered by an industry that wrote the playbook on products that are highly-palatable, addictive and appealing to children. Tobacco companies got into the food business 60 years ago to diversify their product portfolios. These firms had extensive libraries of colors, flavors and additives that they developed for cigarettes, and executives realized they could use these ingredients to make a variety of processed foods. In the 1960s, R.J. Reynolds launched a project to develop sugary drinks, which involved market research on children. In an internal memo that year, the company’s manager of biochemical research wrote to an RJR executive that the firm was not “merely” a tobacco company: “In a broader and much less restricting sense,” he wrote, “R.J. Reynolds is in the flavor business.” The research manager noted that many of the flavors the company had developed for cigarettes “would be useful in food, beverage and other products,” leading to “large financial returns.” One of its best-selling products, Lunchables, was introduced in 1988 by Oscar Mayer. Designed to look like a TV dinner and marketed to busy moms and their children, the iconic, prepackaged meal of bologna, crackers and processed cheese contained so much sodium and saturated fat that some doctors called it a “blood pressure bomb.” One Philip Morris executive joked about references that the healthiest item in a package of Lunchables was the napkin. Click here for full article

The new phone call etiquette: Text first and never leave a voice mail When is it okay to leave voice mails, call multiple times in a row or take a call in public? By Heather Kelly September 25, 2023 at 6:00 a.m. EDT We spoke to an etiquette expert and people of all ages about their own phone pet peeves to come up with the following guidance to help everyone navigate phone calls in 2023. Here are the basic guidelines -Don’t leave a voice mail -Text before calling -You don’t need to answer the phone -Emotions are for voice, facts are for text -Unless it’s an emergency, please hold -Don’t use speakerphone in public -Don’t stop talking on the phone Click here for full article

What We are Reading Now The Blue Zones:Secrets for Living Longer: Lessons From the Healthiest Places on Earth

The creator of National Geographic's popular Blue Zones—now a documentary on Netflix—brings readers a beautifully illustrated and informative guide to the places on Earth where people live the longest—including lessons learned, top longevity foods, and the behaviors to help you live to 100—plus a surprising new blue zone. Click here to order

Annapolis Happenings

SOFO Fall Greenscape

Join SOFO for our semi annual Greenscape-beautification event this fall along Forest Drive on October 28th from 9-noon. We need volunteers to plant over 200 bulbs and remove trash in front of the McDonalds on Forest Drive. Click here to register

TONIGHT SOFO Drive In Movie Night 9/29

SOFO's next drive in movie tonight, on Sept 29th is The Perfect Storm. Movie starts at 7 pm, live music at 5:30 pm Food available to purchase from Grumps delivered to your vehicle. First 20 vehicles welcome or bring a chair and FM radio to listen in! Our final movie of the season is Oct 27th when we show the family friendly, Corpse Bride. Be sure to wear your costume! RSVP at sofoinformation@gmail.com Click here for details

CHARTING CAREERS NEEDS YOU! Charting Careers is looking for elementary tutors (1 hr per week at the Annapolis Maritime Museum Park Location), middle school and high school mentors (also 1 hr per week with options for locations and times), and volunteer drivers. If interested, please complete our Volunteer Interest Form

The Annapolis Police Department will participate in the National Observance of Faith & Blue Weekend, with an event held at First Baptist Church of Annapolis on Friday, October 6th, and a festival held at the People’s Park on October 8th. Hosted by the Annapolis Police Foundation and the Annapolis Police Department, both events are part of a national effort to bring resolution and reconciliation to our community and law enforcement. The weekend will serve as a collaborative effort to build bridges and break biases. All faiths are welcome!

Our Light House Family Residential Program provides a safe space, meals, and access to the essential items that children and families need for a happy and healthy life. We have recently seen an increase in young children living at The Light House and are in need of items to provide these little ones with a strong start. You can be a light for these children today by supporting our Family Needs Wish List! All items we are able to accept are included and can be delivered directly through the list. At The Light House we do all we can to make homelessness brief and rare. With your help we can provide the services and support these children need to have a brighter future.  Family Needs Wishlist

Meditative Making: Art for Relaxation Maryland Hall This class provides a supportive and nurturing environment in which to explore your creativity and find relaxation. Perfect for adults of all experience levels, from beginner to advanced, this class is designed to help you discover how art and crafts can be used to enhance mindfulness and decrease stress in your life. Each class begins with a short meditation to help you center your mind and focus your attention. Then, using a variety of art materials and techniques, you'll explore the transformative power of creativity. Projects are designed to be completed in 1-2 class sessions, and they change continually, so you'll always have something new and exciting to look forward to. Check my website's calendar at www.hollyrosario.com for updates on the latest projects. Examples of projects planned for this year include: Suminagashi paper marbling, watercolor mandalas, image transfers, collages, and hand-lettering, as well as painting, drawing and printmaking. Please contact holly@rosar.io with any questions. details

More Happenings... 9/30/23 MRE 25th Anniversary celebration 12-5 pm O'Learys parking lot details 9/30/23 Anne Arundel County Literacy Book Fair 10-4 pm details 9/30/23-10/1/23 Annapolis BayGrass Music Festival details 9/30-10/1/23 Chesapeake Virtual Film Festival details 10/1/23 Great Annapolis Pumpkins details 10/1/23 Lifeline 100 Bike Ride details 10/1/23 First Sunday Arts Festival details 10/5-8/23 United States Powerboat Show details 10/12-15/23 United States Sailboat Show details 10/14/23 Party in the Port-EYC 6-10 pm details Friday, October 13th, Saturday, October 14th, Sunday, October 15th  Lucketts Fall Market-wildly popular Northern Virginia event that showcases more than 200 of the best “vintage hip” vendors on the East Coast details 10/13/23 Fall Yacht Rock Party Benefiting Wellness House of Annapolis details 10/14/2022, 10/15/2023- Art @ the Park (Quiet Waters) details 10/17/23 Profs and Pints The Macabre Poe- Graduate hotel 5:30 pm details October 22, 2023- Maryland Avenue & State Circle Fall Festival 2023 details Oct 28th Masquerade Ball and Drag Show First Block of West St. 5-10pm October 28 – Day of the Dead Festival | Día de Los Muertos Festival details

Looking for an antioxidant non egg breakfast option?

Preheat oven to 375o Wash sweet potatoes thoroughly. Pierce holes all over in the sweet potatoes with a fork and wrap each one with foil. Place on a baking sheet and bake for about 40-45 minutes or until the sweet potatoes are soft and tender. Once the sweet potatoes are done, let them set for about 10 minutes to cool. Slice sweet potatoes in half length wise and use a fork to fluff up the potatoes add a splash of coconut oil. Top each sweet potato with blueberries, pecan pieces, and cinnamon. Click here for recipe

Did You Know? The longest living adults (blue zone residents) also move naturally every 20 minutes or so.

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