Bella Magazine - February 2016

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WELL-BEING • GIFTS MIND • BODY • SOUL NATURALLY BEAUTIFUL

e v ltoheair is in

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Feb ruar y 2 016 I s s ue O ne H und red S ix teen

Joey Coakley Beck Publisher & Owner jbeck@beckmediagroup.com Hayleigh Worgan Editorial Director hworgan@beckmediagroup.com Sara Coakley Office Manager bella@beckmediagroup.com ••• Want to advertise in Bella?

Email: bella@beckmediagroup.com or call (540) 904-6800 Let us get your business in front of the decision makers of Southwest & Central Virginia...

WOMEN!!

Advertising Inquiries advertise@beckmediagroup.com bella@beckmediagroup.com (540) 904-6800 ••• Contributors Gwendolyn Miller, Member One Federal Credit Union, Lynn Phelps, Hayleigh Worgan, Jessica Watts of Centra Health Editorial Interns Madison Correiro, Hollins University

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LOVE YOUR MELON

LIVING WELL

BELLA LOVES... YOU!

Our thoughts on Valentine’s Day and making the most of the month ahead.

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CAPTURING LOVE

Taking time to appreciate the simple expressions this month and throughout the year.

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VALENTINE’S DAY GIFTS

Thoughtful ideas for who you love.

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TREAT YOURSELF

Put down the box of chocolates and enjoy a No-Bake Chocolate Covered Strawberry Cheesecake instead!

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LLC

P.O. Box 107 Roanoke, Virginia 24002 540.904.6800 fax 540.904.6803 Bella Magazine is the property of Beck Media Group LLC. It is a free publication printed monthly and is distributed throughout Southwest and Central Virginia and beyond. The Publisher reserves the right to refuse ad space for any advertisement or editorial content the staff deems inappropriate for our readers. The concept and design of Bella Magazine, as well as the design, advertisements, art, photos and editorial content is property of Beck Media Group LLC and may not be copied or reprinted without written permission from the publisher. ©2016 Beck Media Group LLC All Rights Reserved. PRINTED IN THE USA

SAVE THIS BUY THAT

Inexpensive romantic Valentine’s Day date ideas from Member One.

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Minimize your wardrobe and take back your closets!

Combatting childhood cancer, one hat at a time.

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Understanding the connection between genetics and heart defects.

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STRESS MANAGEMENT Tips for minimizing and controlling stress.

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EATING HEALTHY

Smoothie King offers a convenient solution to improving your diet.

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WHAT WE’RE READING

WELLNESS

Editorial Inquiries editorial@beckmediagroup.com

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contents

An easy way to switch to natural oral care.

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Get inspired to pursue your dreams with Year of Yes by Shonda Rhimes.

GO RED FOR WOMEN

Why heart health awareness should be a top priority.

find us:

lovelybella.com

bellamagazine

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happy

valentine’s day, bella girls!

No matter how you spend the month of February, it is important to remember that there are so many ways to show your love. Whether you are buying a gift for a significant other, giving back to your community, or treating yourself—this holiday is about much more than a box of chocolates and some flowers.

Check out our ideas throughout this issue to make the most out of the upcoming holiday. Stay tuned to our Facebook { www.facebook.com/bellamagazine } during the month of February for fun giveaways, event updates, and more!

If you are buying gifts this month, please remember to support local artists and business owners. Our favorite place to buy sweet treats for the people we love is bubblecake.

They have a wide variety of delicious cupcakes (and pies!) that are not only delicious, but also beautiful! Visit their locations in South Roanoke, Roanoke County, and the New River Valley to choose the perfect gift for your loved one! (Rather show your love with pizza? Their sister store, Piety, can help as they now carry handmade gourmet pizzas!!)You can find more details about their locations, hours, and menu on their website { ww.bubblecake.com } Visit our Pinterest page { www. pinterest.com/bellamagazine } for some really cute DIY Valentine ideas! Nothing shows someone you love them more than a gift that you gave a lot of time and thought. One of our favorites is this adorable card and envelope from Lia Griffith! { www.liagriffith.com }

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Ten Ways to Show Your Love (For yourself & those important to you): 1.

2.

3.

Eat healthy.

Take time for you.

Pause, breathe, then react.

4. Forgive.

5. Let go of anything toxic (feelings, people, habits, etc).

6.

7.

Go on an adventure.

Be generous with your time and your money.

8.

Don’t just hear, really listen.

9.

Be willing to listen without giving advice if that is what’s needed.

10. Call your parents.

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Small Steps, Big Changes

A national organization spreads the love to Central & Southwest Virginia

Love Your Melon was founded in October 2012, with the simple idea of putting a hat on every child battling cancer in America. Two college sophomores, Zach and Brian, set out to fulfill their mission of improving the lives of these children, traveling from coast to coast with hats in hand.

Not only does Love Your Melon provide hats for patients, they also sell them (along with other items) to the public. Through funding from product sales, they can continue to give hats to children newly diagnosed each year in addition to the 45,000 to which they have already committed.

Also, fifty percent of the net proceeds from their sales go to the Pinky Swear Foundation (to provide immediate support for children battling cancer) and CureSearch for Children’s Cancer (to fund research initiatives to beat childhood cancer completely).

In order to reach their goals, Love Your Love Your Melon Ambassadors at Virginia Tech Melon has expanded significantly in the last few years. They now include a network of college students across the nation called Love Your Melon Ambassadors. To date, more than 2,500 college students at over 225 different schools have signed on to sell and donate hats. Locally, Kinzie Trompak began a chapter at Virginia Tech in the spring of 2015.

For Kinzie, the desire to help children battle this disease went beyond sending a check to an organization. It was about getting involved personally and creating a bond when people needed it the most.

“It is really rewarding to be able to go and do donation events at hospitals,” she explains.

“It gives you the opportunity to put a face to the Virginia Tech Ambassadors visiting Carilion Pediatric Hospital cause.”

Kinzie’s initiative to establish a chapter at Virginia Tech was the first big step to help children in our area battling cancer. However, it is important that we get behind her and show that we, as a community, are part of their team.

“Readers can help by purchasing anything on the Love Your Melon website and crediting the Virginia Tech campus,” she says. “We are currently the only campus in Central and Southwest Virginia that participates in the Love Your Melon Ambassadors program.”

Visit www.loveyourmelon.com to check out their selection of beanies, caps, shirts, and accessories. Their beanies are perfect for the remainder of winter, and their shirts will make a great addition to your summer wardrobe so you can love your melon throughout the year!

Written by Hayleigh Worgan

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The Truth About Valentine’s Day

Written by Lynn Phelps

Some of the best expressions of love are those not found in a store

The best part about being a photographer is being able to capture the moments of love as they present themselves. Immortalizing different types and styles of love is a powerful thing.

For example, I adore taking photos of the elderly. There are so many love stories to be told, and often with a single photo. In those moments, I am often reminded of my great-great-grandfather, an original settler in the Smoky Mountains. When his wife passed away, he loved her so much that he carried her in his arms down the Smokies so that she could have a proper burial. With a love like that comes great strength that we do not often know we possess.

The power of that emotion is evident in something as simple as the way a mother looks at her child, and in the things she does for them. It is easy to get caught up on the tangible desires of Valentine’s Day, but they are simple expressions of something that doesn’t really have a price. In that moment, as a photo is taken of two people who love each other (regardless of their relationship), the emotion is captured in their eyes. It is frozen in time in the way that they hold one another or in their smiles.

I also enjoy when my client wants just his or her photo done because it gives me the opportunity to show them what I see. Self-love is one of the most important types of love. We must take care of ourselves and discover our own beauty so we can share that love with others. So eat healthy, take care of yourself, and forgive yourself. Identifying the expressions of love that you do for yourself also will help you better appreciate them from others.

Take some time to discover the beauty and love around you. It can be in the delicate petals of a rose or the way a mom comforts her crying child. Perhaps it’s the way your wife brushes her hair, or your husband’s laugh. Remember that this month, the month of love, is not just about gifts. It is also about those expressions that can’t be bought—the simple moments that remind you of just how much love can truly build us up and make us into the best versions of ourselves.

Lynn Phelps is a photographer, author, health and business coach in Southwest Virginia. You can see her work at www.lynnphelps.com. w w w. l o v e l y b e l l a . c o m

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bella loves

Thoughtful Valentine’s Day gifts for the people you love most!

Finding the perfect gift for those you love can be stressful.

Fortunately, we have compiled a list of our favorite unique items for all of the special people in your life! Check out our ideas and visit our Facebook page to let us know how you spoil your sweetheart this month!

For the Go-Getter:

The Relaxation Basket from chocolatepaper www.chocolatepaperroanoke.com

For the Traveler:

For your “Sweetheart”:

Wondermade Handcrafted Marshmallows www.wondermade.com

The Adventurers Kit www.wordnotebooks.com

For the Coffee Lover:

JOCO Glass Reusable Coffee Cups www.jococups.com

For your Long-Distance Love: Custom Heart to Heart Location Pillow www.hatch.co page 12

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The Little Indulgences Skip the box of chocolates & enjoy cheesecake instead!

We all know February is the month for celebrating love. Join us as we indulge our love for sweet things with this delicious recipe for No-Bake Chocolate Covered Strawberry Cheesecakes from How Sweet It Is. { www.howsweeteats.com }

No-Bake Chocolate Covered Strawberry Cheesecakes 2 tablespoons unsalted butter, melted 8 Oreos 1 cup frozen strawberries, thawed 6 ounces mascarpone cheese, at room temperature 8 ounces cream cheese, at room temperature 1/3 cup sweetened condensed milk 1 teaspoon vanilla extract 1/2 teaspoon salt Whipped cream for topping Fresh mint for garnish Ganache 4 ounces dark chocolate, chopped 1 1/2 tablespoons heavy cream

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Add Oreos to a food processor, blender or simply crush them in a bag with a rolling pin—and blend until you get crumbs. In a small bowl, mix together melted butter and Oreo crumbs until wet. Press a few teaspoons of the mixture into the bottom of each jar or glass, pressing down with the bottom of a thicker object (like an ice cream scoop) to flatten them out. Refrigerate while you make the cheesecake.

In the bowl of your electric mixer, add cream cheese, mascarpone and strawberries (and their juice). Beat until combined and smooth, scraping down the sides when needed. Make sure the strawberries are pretty blended, but if a few lumps remain, it’s fine. With the mixer on low speed, slowly drizzle in the condensed milk, continuing to scrape down the sides until the mixture is very smooth. Add in vanilla extract and mix one more time to combine. Pour cheesecake mixture evenly over top of crusts. Refrigerate for 2-4 hours.

Heat the heavy cream until warm, then pour over the milk chocolate, stirring until melted to make a ganache. Remove the cheesecakes from the fridge and spoon an equal amount of the ganache over top of the strawberry cheesecake. Refrigerate for another 30-60 minutes. Serve with whipped cream on top and a garnish of mint, plus a chocolate covered strawberry if desired.

This makes about six jars of cheesecake—which is enough for you and five friends (or two for each meal of the day, whichever you decide)! Visit our Pinterest page for more great recipes to treat yourself and those you love this month. february 2016

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Living Natural

A healthy body starts with a healthy smile

By now you have likely heard of charcoal toothbrushes and natural toothpaste. There are a lot of arguments out there on why natural toothpaste is better for you. We decided to give it a try for ourselves and signed up for Boka, a subscription service that sells products promoting better oral health including toothbrushes, toothpaste, and dental floss.

Their minty toothpaste is made from natural ingredients with essential oils like peppermint and mint. It contains no sodium laurel sulfate, fluoride, triclosan, artificial flavors or parabens. Full disclosure: talk to your dentist about any concerns you have regarding fluoride before eliminating it from your oral care products.

The bristles on their classic toothbrushes are made with Binchotan activated charcoal that naturally reduces odor-causing bacteria while providing a soft, gentle cleaning. They also offer toothbrushes for kids and electric heads that are compatible with most Sonicare electric brushes.

We LOVE their floss. It is wrapped in natural beeswax and glides smoothly, expanding between teeth to give you a super-clean mouth and gums. Like their other products, it is all natural—Teflon-free and petroleum-free.

Your subscription will be billed and delivered every three months (which is the time recommended for you to change toothbrushes anyway). You can choose to order the toothbrush on its own or with dental floss and toothpaste.

And the best part? Boka shares the love. For every Boka brush purchased, the company donates a toothbrush to their nonprofit partner, Surge. Surge helps bring life-sustaining clean water to those in need across the globe. They are also working together to provide oral health education to schools around the world.

Visit www.loveyourboka.com for more information on their products and to sign up for your subscription. You can cancel at anytime, but we are excited to keep ours going—our teeth have never felt and looked so amazing!

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Going Red for Women Why heart health awareness is so important at every age

February is Heart Disease Awareness month. As a result, reminders from the American Heart Association to “Go Red for Women” and encouragement to know your risk for heart disease are plentiful. However, when you wear red on February 5, it is much more than a fashion statement. It is for the women who have died from cardiovascular disease; it is for women who have survived; and, perhaps most importantly, it is a reminder for women everywhere to make healthy choices and be their own best health advocate.

The truth is, even when you are healthy you can still be at risk for a heart attack. Knowing the signs and getting to a doctor in time can be the difference between life and death.

Crystal Melton, a wife, mother, and a teacher, is living proof that timing is everything. Her heart failure occurred just four days after the birth of her third child, and the symptoms were not so alarming at first.

“I noticed that I had trouble catching my breath on the way into the doctor’s office for my son’s check-up,” she recalls. “I thought I was just tired. By the time we began his appointment, I was fine. As the day progressed, I seemed to get increasingly winded and tired. That night, I noticed my ankles were swollen. I was also drinking a lot of water and coughing. My husband suggested that we call the doctor, and by the time we got to the emergency room I couldn’t walk in the door without struggling for air.”

That night, the doctor determined that Melton was in congestive heart failure. Additional tests showed that she had not actually suffered a heart attack, but that her heart was extremely enlarged, causing it to block off blood flow to her body. Unfortunately, medicine did not alleviate this condition. Searching for answers, her cardiologist sent her to the hospital at University of Virginia. There, doctors predicted that her condition would be fatal within six months.

They recommended a pacemaker and an Implantable Cardiac Defibrillator (ICD)—not only to save her life, but also to make it normal again. She had the surgery within a few months, and noticed small changes immediately. Now, three years later, the improvements have slowly continued. Remarkably, the surgery has allowed her to take back her life—giving her the ability to play with her children again and return to teaching full-time— a job she has loved for sixteen years.

“I enjoy knowing that I have made a difference in the life of a child. If I can reach just once student during the year, my year is complete. My children come from really difficult situations and being their constant, their safety, and their inspiration drives me.”

She also enjoys traveling with her family, going to UVA sporting events, and watching her children develop their own hobbies and talents. Today, she has a normal life expectancy, but her heart condition is something that she must always keep in Crystal Melton & her family the back of her mind.

“I am taking a lot of medicine to maintain my heart health. I get tired easier and have to rest a lot.

Also, I had to reduce the stressors in my life and learn to walk away when things got to stressful. I tried being Wonder Woman and I got too run down. I am, after all, only human and being a mom is far more important,” Melton says.

The experience has also inspired her to be active in educating women about heart disease through the American Heart Association. She coordinates the Hoops for Heart program at the school where she teaches, and she has also organized their Go Red for Women Campaign.

“My heart condition was not preventable, and I was the only person that we are aware of that had heart issues in my family. Had it not been for my baby, I could have easily been another statistic—dropping dead while playing ball with my children or out walking the trail at Green Hill Park,” she explains. “That’s why it is so important for women to become educated about the signs and symptoms of heart issues and not wait to have problems checked out. It is always better to be safe than sorry!”

Melton is one of many women who disprove the myth that heart disease is mainly an old man’s disease. We must all be aware of the symptoms associated with heart problems so we can be our own heroes and have a chance to get to a doctor in time. Please take a moment to visit www.goredforwomen.org to brush up on your heart knowledge and read more amazing survivor stories. And don’t forget to wear red on February 5! w w w. l o v e l y b e l l a . c o m

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Valentine’s Day Date Ideas Article courtesy of

Valentine’s Day, the one day a year where celebrating your love is justified by the amount of chocolates, red roses and Teddy bears you receive. We totally kid.

As much as we love chocolates, vases full of flowers and cuddly stuffed animals, we must say the best part is celebrating love. Whether you have a boyfriend, girlfriend, wife or husband, we think you’ll love these Valentine’s Day activities regardless of your Facebook status.

Make-Your-Own Pizza Party Night: We may or may not love pizza

more than we love our significant other. JK. Really though, how awesome and yummy would it be to have a DIY pizza party night? Instead of fighting the restaurant crowds, stay-in with some cheesy pizza, cozy threads and a cuddle sesh on the couch.

Brew Town: What’s better than trying new things? Answer: trying

flights of craft brews. We’re all for doing something a little on the different side for V-Day and trying local brews is a must. Grab your honey and hit up Parkway Brewery or Soaring Ridge for some tastings. You know we’ll be there.

Stay-cation Nation: We love a good getaway vacation (especially

during the winter time blues), but a stay-cation in town can be just as good. Yes, you’re in town, but if you mix in a local hotel room and a new restaurant for dinner, you’ll really feel like you’re hours away!

Want more savings tips to show your love, delicious recipes and all things awesome? Visit:

www.SaveThisBuyThat.com Join Member One here each month for more money-saving tips, giveaways and all things awesome! Be sure to follow @SaveThisBuyThat on Twitter and check out our board “Save This Buy That” on Bella’s award-winning Pinterest page.

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Cheese, Please: Cheese might be our favorite food, ever. Really. It’s amazing and we could eat endless amounts of cheesy goodness. Instead of the pricey restaurant tab, this Valentine’s Day host a wine and cheese night. Invite over other couples and prepare a cheese plate with olives, prosciutto (or any other delicious meat), crackers, and a bottle of wine.

It’ll be a nice change of pace from attempting to book a reservation last minute (are we the only ones who always forget?), the pricey tab and the crowded restaurant.

Pencil Your Weekend: Since Valentine’s Day falls on a Saturday, we

think it would be way more fun to celebrate all weekend long. Each day do something fun with your love. Friday have a stay at home movie night, have breakfast in bed on Saturday, and on Sunday hit up a matinee movie! february 2016

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Exploring Minimalism

The magic number for wardrobe efficiency Written by Hayleigh Worgan

Whether we want to admit it or not, our closets have a huge influence on how our day begins. Depending on the size and organization of your wardrobe, deciding what you will wear on any given morning can take much more time than it should. At some point, many of us (myself included), gave up on efficiency and gravitated more towards what was in style or on sale when it came to buying clothes. It is the very reason why the argument that spending more on a better made version of an article of clothing is better than purchasing several of that item is lost on so many people. After all, why worry about buying one expensive dress when you can own twenty inexpensive ones?

The problem, of course, is that we are spending far too much time staring at those twenty inexpensive dresses when the day comes that we need to wear one. Three are dirty, five don’t fit, four still have the tags on them (because, honestly, what were you thinking?), and the other eight have holes, stains, wrinkles, or loose threads that make them almost impossible to wear with a straight face.

Applying the KonMari method (from Marie Kondo’s The Life-Changing Magic of Tidying Up) to your closet will introduce you to the vast possibilities that minimalism has to offer. Reducing your wardrobe will not only teach you what you value most in your closet, it will also give you more time to put towards important things that can improve your health like exercising, eating a better breakfast, or even getting a little extra sleep.

The KonMari method suggests centralizing all of your clothing to one pile and asking if each item brings you joy before discarding it. This process alone helped me cut my wardrobe in half.

However, once I started I realized that it wasn’t enough. My dressing area was still far too cluttered and complicated. So I decided to embark on something a little more intense: Project 333.

The goal of Project 333 is to limit your wardrobe to 33 items for three months. This includes your summer and winter clothing, accessories, jewelry, outerwear, and shoes. Sentimental jewelry that you wear every day (like a wedding ring or heirloom), underwear, sleepwear, or workout clothes do not count. Everything that you do not immediately part with is sent to live in a sealed box for three months.

It sounds simple and doable on the surface, but when you are standing before a pile of clothes and asking yourself if you will need something in the next three months—well, things can get tricky.

To keep myself from cheating and sneaking something extra in that I didn’t really need, I printed off a checklist from www.lifeyourway.net. It includes helpful hints to get started on the right and a place to list the items you will keep out of storage on the left.

My three month journey began in October and concluded in January. I was very open about my goals with family and close friends and, as a result, didn’t receive very many clothes for Christmas. Although sleepwear didn’t count, I found myself removing pajamas from my wardrobe to replace them with new ones I received as a gift because I simply couldn’t sacrifice the space.

Never during the three months did I once miss anything that I kept in storage. In fact, I didn’t even think about that box of clothes until I helped a friend clean out his closet in January.

Halfway through the KonMari method, he suddenly looked at me and said, “Most of the clothes I wear every week are actually in the laundry room.” As it turns out, that’s where they usually stayed—hanging far away from the other 60 items he had in his closet.

I thought about the tote full of clothes I had sitting at home, waiting for my project to be completed and I knew immediately that it was time to let them go. I am not sure that 33 is the magic number for me, but I do know one thing: if I haven’t missed an article of clothing in three months, it no longer has a place in my life.

I am not suggesting that you embark on this project if you are not ready. Nor am I saying that 33 items in your wardrobe is the key to happiness. The goal of minimalism is to find the number of items that works best for you. Your set number of items could be 45 or even 100!

What I have taken away from my experience is that the number of items you own is less important than the number at which you begin to stress out about clutter and your life gets unnecessarily complicated. Be conscious of your stress level as you begin to add items back into your closet. Remove things if necessary and keep the thought in the back of your mind when you shop.

You may find yourself gravitating towards replacing the staples in your wardrobe with better quality items and avoiding the sale rack—all while saving money on the amount of clothes you buy over the course of a year.

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Knowledge is Power The connection between genetics & heart defects

Written by Jessica Watts, MS, CGC

Article courtesy of

Twenty weeks into a pregnancy, soon-to-be parents look at a large computer screen, eager to learn if they are expecting a baby girl or boy. While the ultrasound is an exciting time, the technologist is paying close attention to much more than the baby’s gender.

Ultrasounds provide the first close look at the baby’s development and internal organs, including the heart.

February is Heart Health Month and while adult cardiovascular disease receives the most attention, congenital heart defects also need awareness. Although congenital heart defects are uncommon, affecting only one to two percent of infants, early detection holds much promise in treatment. Knowledge is power and prenatal screenings, including ultrasounds, allow physicians to arm parents with information, counseling and treatment plans for delivery and after a baby is born.

While heart defects sound scary, the good news is that most babies with congenital heart defects—the most common birth defect–go on to live healthy lives because of robust prenatal screenings and surgical advances.

The majority of congenital heart defects are due to a combination of multiple genetic and environmental factors. Genetic counseling plays a significant role in helping patients understand inherited cardiovascular conditions, identifying individuals and families at risk and interpreting complex genetic concepts into practical information.

Would-be parents with a family history of heart health issues should consult with doctors during family planning. Some medications and diseases, including diabetes, increase the risk of congenital heart defects.

Genetic counselors help coordinate all-inclusive care and connect families with the right resources. Cardiac genetic counselors help families in practical ways like:

• •

•

•

Identifying those at risk of having a child with a congenital heart defect and discussing screening and medical management options.

Educating individuals about how a cardiovascular condition affects you and your family. The genetic counselor reviews a family health history in detail to determine the chances for other family members to develop the same condition.

Offering prenatal genetic screening and testing options, facilitating postnatal genetic evaluation and testing when necessary, assessing the most useful genetic test for a patient and their family, interpreting the results, and helping the family and their physicians apply the results to the family’s care.

Helping families deal with many of the personal aspects of having an inherited condition in the family, including decisions about reproductive options and family planning, as well as adjusting emotionally to having or being at risk for a hereditary heart condition.

Advances in genetics and prenatal care give individuals a powerful tool: knowledge.

This knowledge allows patients to learn about treatment options and make informed decisions.

Jessica Watts, MS, CGC, is a cardiovascular and perinatal genetic counselor for Centra Medical Group Stroobants Cardiovascular Center, which also offers comprehensive congenital and pediatric cardiology services. For more information, visit StroobantsCardiovascular.com. w w w. l o v e l y b e l l a . c o m

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Say No to Stress

Let go of the negativity for a happier, healthier you!

Managing stress is imperative to good health and getting the most out of your life. You’ve heard it all throughout this issue, but actually doing it is harder than simply making the promise. Fortunately, there are a few easy steps you can take on your own to minimize your stress and control it. Here are some of our favorites:

Breathe.

This is the most cliché advice, but it truly helps. When you start to feel that familiar wave of anxiety, breathe in for six counts, hold it for two, and then release for eight counts. Do this two or three times, and practice even when you aren’t stressed. Breathing doesn’t change your circumstances, but it gives you a sense of comfort and allows you to refocus so you can tackle your problems.

Evaluate your surroundings.

Are you stressed because you surround yourself with negativity, clutter, and/or bad habits? Take a hard look at your home and ask yourself if getting organized will make your routine a little easier. Be ready to limit your caffeine and alcohol intake if necessary. Unfriend or unfollow that person on social media that manages to raise your blood pressure every time they post a new status. Because, honestly, is a large number of “friends” really worth it when you probably couldn’t spend any time with them in real life without getting upset? Small sacrifices of things that provide immediate (but not long term) comfort have the potential to greatly impact your life in a positive way.

Go for a hike or join an exercise class.

A little physical activity every day does more than help you get in shape. It provides you with an outlet for all of your nervous energy. Set aside time for some sort of exercise, even if it is only 15 minutes each day. Make yourself a priority, and your stress will be less likely to affect your relationships with those you love most.

Start a journal.

A lot of self-help books and websites suggest a “gratitude journal” where you record all of the things for which you are thankful each day. It is a wonderful idea, and it can be helpful to revisit those things that bring you joy on more difficult days. We suggest just a simple journal where you record everything from the wonderful moments to the things that trigger stress. This way, you will be able to prepare for the situations that you cannot avoid and gradually reduce the power they have over you.

Unfortunately, stress and anxiety have a variety of causes and solutions that differ from person to person. What works for us might not work for you, but it is always worth a try—especially when your health is at stake. Talk to your doctor about solutions and determine together what will work best for you.

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Know a fabulous local woman who deserves to be in the spotlight?

Let us know! bella@beckmediagroup.com page 28

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Making Healthy Choices Let Smoothie King help you improve your diet!

Located on the lower level of Towers Shopping Center in Roanoke, Smoothie King offers a wide variety of smoothies for those looking to improve their meal choices. We sat down with one of owners, Cindy Starleigh, to learn more about their smoothies and how they can help customers achieve their goals for a healthy lifestyle.

Interviewed by Hayleigh Worgan

How were you first introduced to Smoothie King?

I was a senior project manager so I travelled almost every week to various cities such as Charlotte and St. Louis. When you travel, it is important to be healthy when you are dining out. I liked Smoothie King because they definitely offered that option.

What made you want to open a location in Roanoke?

My husband Rocky and I lived in Northern Virginia, but I had family members in Roanoke so we decided to move here. My husband took over our family dry cleaning business and he did that for four years while I continued to travel with my job. During that time, we realized that Roanoke didn’t offer anything like Smoothie King. It was important to us to provide something convenient that encourages people to live a healthy lifestyle.

What inspired you to become a locally-owned part of the international franchise?

Franchise was something that we wanted to do because it is a higher rate of success compared to if you opened a small business on your own.

Smoothie King has been around since 1973, and the franchises began to open in the late 1980s. Everyone in this business loves what they do and believes in it. That was important to us, because we wanted to sell something that we believed in and had no issues marketing to our customers.

For example, we wouldn’t want to encourage our customers to buy foods packed with high calories, chemicals and preservatives. We want them to be healthy.

What makes you different from some of the other restaurants that offer smoothies?

There are quite a few differences. First, some fast food places use flavoring liquids to create their flavors. At Smoothie King, we use real fruits and fruit juices. There are no hidden ingredients or preservatives. We also offer vegan smoothies and partner with reputable companies like Nutrition53 Lean1, Chobani, and Sun Warrior to bring the best ingredients to our customers.

Secondly, all of our smoothies are certified gluten-free. Last year, Smoothie King partnered with the NBA New Orleans Pelicans and their New Orleans stadium is now the Smoothie King Center. In order to be that level of a sponsor, our products had to be tested to make sure they were healthy and clean. The NBA spent close to eight months analyzing our ingredients to make sure there were no chemicals in them and that they were safe for the NBA players and other athletes.

Even the retail products that we carry are scrutinized to make sure they do not contain anything outside of an approved list, because we know that the products that aren’t on that list could have chemicals that are not good for athletes and people.

Can you replace a meal with a smoothie?

Absolutely. In fact, we are currently promoting our “Change a Meal Challenge” that will continue through the end of February. The idea is to replace one of your meals with a smoothie, and maybe even replace two meals once you are comfortable. Our smoothies have proteins, vitamins, minerals, and nutritional ingredients that you would typically look for w w w. l o v e l y b e l l a . c o m

in any type of food. Replace what you are comfortable with and stick with it to see what kind of changes you can experience.

In the end, it is about putting things into your body that it needs. It’s not really about dieting, but instead making a lifestyle change you can stick with.

How can you help busy women (and men!) with their weight loss and health goals?

A lot of focus is placed on how we look and losing weight. It creates additional stress that we really don’t need because we are already working and taking care of our families. Losing weight is not simple or easy. Eating healthy isn’t either, but help is available in this store. We want you to know when you are running short on time to prepare a healthy meal, Smoothie King is a great option as opposed to fast food.

We even offer products that will help you make your smoothies at home to cut down on costs. We can also give you advice so you have a little less to stress about while you lose weight and get healthier.

Women tend to put their families first and themselves last, but you have to be healthy first in order to do so much for others. It’s easy to say, but doing it is harder. Little things that you can tweak can really make a difference. It all starts with what you put into your body!

Smoothie King is open seven days a week and their staff is always ready to help you with your nutritional needs. Visit them on the lower level of Towers Shopping Center in Roanoke or go to www.smoothieking. com for more information on all of the products they offer!

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what we’re reading

A lot of celebrities have a personal memoir that promises the key to success in 300 pages or less.

While some of them are inspiring, too many are simply a mixture of name-dropping and experiences to which very few readers can relate.

Shonda Rhimes could have easily stepped into the role of the latter. As the creator of hit shows like Grey’s Anatomy and Scandal and the executive producer of How to Get Away with Murder, she has become one of the most powerful women in Hollywood. However, the truth was that her success had not made her comfortable with public appearances.

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her back from becoming the person she wanted to be.

The memoir begins with Rhimes describing how uncomfortable she feels about making such a personal story available to the public. In the first few pages, she becomes something other than a talented creator and celebrity. She is suddenly relatable to every woman who has ever felt like she missed an opportunity because it was easier to decline an invitation and stay home with Netflix and a pint of ice cream.

Doors begin to open as she steps outside of her comfort zone.

As the story continues, it is amazing to see her transformation into a healthier and happier version of herself.

Although Year of Yes can easily be classified as a self-help book, it is not preachy. It is simply a documentation of the moments that led to a profound change for Shonda Rhimes. The potential for inspiration is astounding, and it is a great way to remember how important it is to love yourself— in February and throughout the year.

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