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SEPTEMBER 2019
Non Vox Sed Votum Tooth Be Told 256.534.1475
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BEING THE BEST VERSION OF ME
When I was in high school, our school motto was “ Non Vox Sed Votum .” It’s a Latin phrase that means “Not words, but deeds.” A more popular version of this saying is “Actions speak louder than words.” We can talk about what we’re going to do all day, but what really matters is what we actually do with our time. How do we use our time to be the best versions of ourselves? In the spirit of being the best me, I put Post-it notes with different motivational messages on my bathroom mirror. They are quotes or phrases that inspire me in some way. One of my favorite notes is a quote from Carl Jung that I’ve had up for months. It reads, “You are what you do, not what you say you’ll do.” When I see that note, I think about my day, what I want to accomplish, and how I’m going to get it done.
My goals often involve setting aside time to do something with each of my children. This might mean going grocery shopping or cooking something together — any kind of one-on-one time so each of my girls knows how much I love them. Some other goals could be “Schedule a date night with my husband,” or “Pack a lunch so I eat something healthy today.” When I take into account my goals for the day, I am able to make the future I want for myself to come true. A lot of people struggle with goals. I certainly have in the past. I think this is partially due to the value we put on New Year’s resolutions. In late December and early January, we spend a lot of time asking each other how we plan on being a better version of ourselves in the new year. Then we stop thinking about it. Most people are lucky to stick to their resolutions until March, and those who fall off the wagon feel embarrassed. “I’ll try again next year,” we say when we think about our forgotten resolutions in July. Now we’re in September, with three more months left in the year. I view that as three more months to tackle those New Year’s resolutions. Whatever your goals are, big or small, I encourage you not to wait until Jan. 1 to start focusing on them. Take action now, and remember that even little steps can make a huge difference.
These daily goals don’t have to be huge and life-changing. The little accomplishments are just as important, and they add up. A while ago, I fell a little behind on my paperwork, so one week I made a goal to see the wood of my desk. As I write this, I’m happy to report that the wood of my desk is visible again. Another goal I achieved just this morning was sitting down to have breakfast with my husband, just the two of us. It was really nice to get some quality time together and a great way to start the day.
“When I take into account my goals for the day, I am able to make the future I want for myself come true.”
—Dr. Elizabeth Duling
With my goals, I try to maintain a good work-life balance.
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IS YOUR CHILD BEING BULLIED?
What You Can Do to Help
Listen
A new school year is a prime opportunity for kids to make new friends among their classmates. Unfortunately, kids also form connections during the school year that aren’t always positive, and many children become the targets of school bullies. If you suspect your child is being bullied, there are a few things you can do to help.
When your child does open up, the best thing you can do is listen. It can be
tempting to try to give them advice or question the way they handled the situation, but doing this can give your child the impression that it’s their own fault they are being bullied. Let them tell you the whole story, without judgment, and then help them come up with ideas on what to do next. Once you’ve been informed that your child is being bullied, you should inform teachers as soon as possible. Apart from that, there are several ways you can help your child to deal with bullies, so talk to them about what approach they would be most comfortable with, such as de-escalation strategies or a buddy system with their friends. As with most conflicts, the sooner you handle the situation, the better. Finding the Right Solution There are many great birding hotspots you can visit with your family. A few local favorites are Lake Guntersville, Hays Nature Preserve, and Monte Sano State Park. But if you’re a fan of waterfowl, we recommend taking a trip to the Wheeler National Wildlife Refuge (NWR). In addition to being home to 12 federally listed endangered or threatened species, this refuge has been a safe haven for wintering waterfowl and other migratory birds since 1938. Over 285 species of birds have been spotted in the Wheeler NWR, and it’s a favorite destination for ducks in the fall and winter. Over 30,000 individuals of many different species congregate in the area including mallards, wood ducks, American wigeons, northern pintails, gadwalls, and green-winged and blue-winged teals. Go Birding With Dr. Duling! This fall, Dr. Duling is taking a trip to Wheeler NWR to see how many different species of duck she can spot, and all our patients are invited! It will be a great time to enjoy the beautiful fall weather and say hello to some of Alabama’s fowl visitors. the Alabama skies, including broad-winged hawks, northern harriers, and peregrine falcons.
Know the Signs
Kids usually don’t open up about being bullied right away. However, there are some common signs that your child is being harassed. Here are a few of them: • If they’re refusing to go to school or ride the bus, they may be dreading their bully. • If they’re rushing to the bathroom after school, it may indicate that they’re being bullied in the bathroom, which is a common tactic bullies use to avoid teachers. • If their grades suddenly change, it may be the result of constant harassment. • Anxious or depressed moods can be the result of bullying as well.
If you spot one or more of these signs, it’s time to talk to your child about what’s happening to them at school.
BIRD
MIGRATION SEASON STARTS IN ALABAMA!
September marks the start of the fall migration season. Over the next few months, Alabama will play host to many species of bird that cannot be seen during the rest of the year. Large flocks of Carolina chickadees will sweep through the skies, often joined by tufted titmice. Robert E. Reid of “Bird Watcher’s Digest” has this tip for Alabama birders: “Never disregard a chickadee or titmouse, as they may be the only vocal signal of the presence of many other birds.” Philadelphia vireos, Swainson’s thrush, and ruby-crowned kinglets will also be in abundance, as will many species of raptor. In the fall, you will be able to spot many different kinds of raptors in
WATCH
Where: 3121 Visitor Center Road, Decatur, AL 3560
Visit FWS.gov/refuge/wheeler for more information.
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TAKE A BREAK!
On the Tip of My Tongue
AUTUMN APPLE
FOOTBALL QUARTERBACK TOUCHDOWN HOMECOMING
HARVEST CIDER LEAVES SWEATER
SEPTEMBER LABORDAY
3 WAYS YOUR TONGUE CONNECTS TO YOUR HEALTH
When’s the last time you paid attention to your tongue? For a muscle we use all the time when chewing, swallowing, or talking, our tongue is often overlooked. This is unfortunate because your tongue can be an indicator of your health. Here are three things your tongue might be trying to tell you. White, dry tongue — If you look in the mirror and notice your tongue is dry and white, you could be suffering from dry mouth. This is when your mouth doesn’t produce enough saliva. Dry mouth often comes with other symptoms, like trouble swallowing or bad breath. Fortunately, while there can be many causes of dry mouth, there are also effective treatment options that can help. Scalloped tongue — A scalloped tongue, also called a wavy tongue or a pie crust tongue, is when rippled indentations appear along the side of a person’s tongue. They look a bit like a scallop shell. These notches rarely cause any pain, and, in fact, few people even know they have a scalloped tongue, but if you do notice these waves, you might want to see a doctor. While the scallops themselves are not harmful, they could be a sign of sleep apnea. If you are unable to breathe in your sleep, you may subconsciously be pushing your tongue into your teeth to open your airways, causing the scallop pattern to form. Sleep apnea is a dangerous condition, so if you have a scalloped tongue, look into getting a sleep test right away. Beefy tongue — If you find that your tongue has become larger, redder, and almost “beefy,” pay attention. This is called glossitis and it is often an indicator of a larger unseen problem. Glossitis is a common symptom of anemia, brought on by a lack of iron or vitamin B12. Anemia is a condition in which you don’t have enough healthy blood cells carrying oxygen through your body. Your tongue is a pretty important part of your body, and it can be an indicator of your health if you pay attention. Feel free to stick out your tongue, just this once, and say thank you! Keep in mind that white on the tongue might also be plaque build-up. Be sure to clean your tongue well when brushing your teeth.
Classic Apple Crisp
Inspired by Food Network
What do you do when apples are in season but you don’t have time to make a pie? You opt for a crisp, of course. INGREDIENTS
Filling: •
Topping: •
5 lbs Granny Smith apples, peeled, cored, and chopped 1/4 cup pecans, finely chopped
3/4 cup all- purpose flour
• •
1/3 cup brown sugar
•
1/4 tsp ground cinnamon
•
3 tbsp all- purpose flour
• •
1/4 tsp salt
6 tbsp chilled butter, cut into pieces 1/4 cup pecans, coarsely chopped
• •
2 tbsp maple syrup 1 tbsp lemon juice
•
DIRECTIONS
1. Heat oven to 350 F. 2. In a mixing bowl, mix all filling ingredients together. Transfer to individual serving ramekins. 3. In a different mixing bowl, combine flour, sugar, cinnamon, and salt for the topping. Mix in butter until it forms lumps roughly the size of a pea, then stir in pecans. Sprinkle topping over filling. 4. Bake for 35–40 minutes, let stand for 10 minutes, and serve.
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210 Sutton RD. SE Owens Cross Roads, AL 35763 256.534.1475 www.elizabethdulingdmd.com
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Inside
What Was Your New Year’s Resolution?
How to Respond to School Bullies
Where’s the Best Place to Go Birding?
Is Your Tongue Trying to Tell You Something?
Classic Apple Crisp
An Excursion in the Pennine Alps
Nestled between Italy and Switzerland, Monte Rosa is the second highest peak in the Alps, making it one of the best views in either country and one of the more physically demanding ascents in the mountain range. In the late summer and early fall, tourists and locals alike tour Monte Rosa to pay their respects to the peak and to be challenged by the cross- country trek over the mountain. The full tour of the mountain is a nine-day journey that starts in Switzerland and crosses quickly over into Italy, winding its way through both countries before eventually returning trekkers to their starting point. The out-and-back path is the most popular route, though there are other ways to approach it. However you go, you’ll encounter massive glaciers, rigorous 1,000-meter ascents and descents, and breathtaking views that are sure to make this journey memorable. For accommodations, opt for charming mountain huts to immerse yourself in the true Alpine experience. You can book them in advance to guarantee your bunk and a dinner of spaetzle or lasagna, depending on which country you’re in that night. Unless you’re traveling with an experienced mountaineer, a guide is recommended for touring Monte Rosa, even if you only plan to traverse a small section of the mountain. Weather can vary greatly and change quickly in this region, so you never know when you’ll encounter ice or snow, which can lower your visibility. Toward the top of the peak, you’ll AN ALPINE EXCURSION
Tour Monte Rosa
even have an opportunity to cross a sprawling glacier, and having a guide will ensure you have the necessary equipment for a safe trip.
On top of the spectacular views, you can expect a beautiful blend of cultures and an experience unlike any other on your tour of Monte Rosa. Plus, you may even get to see a few Swiss cows or mountain goats along the way!
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