HealthScope Magazine New Year 2023

P l e a s e t a k e t i m e i n t h e N e w Y e a r t o f i n d o u t t h e t h i n g s y o u c a n c o n t r o l t o r e g a i n y o u r v a s c u l a r h e a l t h a n d S u s t a i n y o u r C h a n g e s f o r 2 0 2 3

S t a r t b y e s t a b l i s h i n g a p r i m a r y c a r e p h y s i c i a n Q u i t t i n g s m o k i n g C o n t r o l l i n g y o u r b l o o d p r e s s u r e a n d c h o l e s t e r o l a n d m a n a g i n g y o u r d i a b e t e s E a t i n g a h e a l t h y d i e t w i t h t h e r i g h t p r o t e i n s a n d v e g e t a b l e s E x e r c i s i n g r e g u l a r l y

This is what we bring to the table – and what will ultimately bring you to us. If you are an individual seeking seasoned financial guidance and the comfort of working with an experienced group of advisors who call Chattanooga home, we welcome the opportunity to sit down together.

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We’ve assembled a team of well-established and highly experienced financial professionals. It has given us the ability to address every aspect of our clients’ financial needs. And by limiting the number of clients we serve, it allows us to offer an uncommon level of service and maintain our unwavering focus on helping to create quality financial solutions.

From all of us here at HealthScope®, happy New Year, and may your 2023 be filled with hope, happiness, and good health. As this season is typically synonymous with fresh starts and everything “new,” we are pleased to debut a new look for HealthScope® magazine for the coming year. Inside this New Year issue, you will find the same informative and authentic content, but with a refreshed and purposeful layout designed to delight and inspire.

Up front, we continue to bring you trusted health and wellness information in our feature articles. Our feature “Understanding Blindness” highlights the realities of vision loss, while our feature “Coping With Childhood Cancer” details effective coping strategies for every member of the family. Finally, our feature “Simplifying Sepsis” reveals important information on protecting yourself and your loved ones from a medical emergency.

This issue also contains two special sections: “Beautifully You,” which highlights some of our area’s most accomplished cosmetic professionals, and our annual “Bone & Joint” section, which details several conditions that can hinder healthy movement along with the advanced solutions available to help.

There are many more topics inside for you to discover, including Jeana Oldham’s upper body workout, healthy plant-based recipes from locals, tips on creating your own

capsule wardrobe, and our popular “Inspired” section, where local women celebrate the women who have inspired them. We also share financial and relationship advice from area experts.

George Mullinix PUBLISHER

Finally, don’t miss our interview with cover model Lesley Scearce. Lesley not only serves as CEO of United Way of Greater Chattanooga, a nonprofit she’s been a part of since 2015, she’s also a wife, mother, friend, and active member of our community. She shares hard-earned wisdom and thoughts on health and life on page 60.

As always, we hope that you find this issue of HealthScope® magazine to be informative and uplifting and that it will help you to embrace whatever changes come your way in the new year.

Blessings always,

“There are far, far better things ahead than any we leave behind.”

- C.S. Lewis

Contents

by Emily Pérez Long

health & wellness magazine

Publisher George Mullinix

Sales & New Business Development Cailey Mullinix Easterly

Sales & Business Development Amanda Worley

Creative & Art Director Emily Pérez Long

Sr. Graphic DesignMultimedia Lauren Robinson

Managing Editor Christina Davenport Editors Chelsea Risley Catherine Smith Rachel Studebaker Mary Beth Wallace

Director of Digital Marketing Ruth Kaiser Marketing & Events Operations Laci Lanier

Digital Marketing Associate Allyson Oakley-Dobbins

Photographers Emily Pérez Long Rich Smith Ryan Long

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CityScope ® and HealthScope ® magazines and Choose Chattanooga ® – Chatt anooga Resource & Relocation Guide ® (the magazines) are published by CMC Publications, LLC, a Chattanooga, Tennessee company. Reproduction in whole or in part without written permission is strictly prohibited. Views expressed herein are those of the authors or those interviewed and not necessarily those of the publisher, editors, or advertisers. The publisher, editors, and advertisers disclaim any responsibility or liability for such material. All content associated with and included in advertisements (ads, advertorial, and special promotional sections) placed in the magazines are the responsibility of the respective advertiser. CMC Publications, LLC, cannot and does not assume responsibility for any material contained within or associated with any advertisement.

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START THE New Year

IN A NEW FORD!

health in a minute

A. Involvement of family members in this journey of speech development can be great. A few ways to be supportive include sign language, praise, and patience. Basic sign language can be a quick and effective way to communicate some of our simple needs. Signs such as “more” and “all done” can limit frustration when we are working on building our speech and language skills. When we praise a child when they use their words, they are more likely to do it again. A phrase such as, “I love how you are using your words” can go a long way. It is important to be patient with children. If in the process they are often reprimanded, this can lead to feeling discouraged. You want to

make learning words and using them a fun and positive experience for them. Activities including reading, singing, and dancing can be fun and support overall development.

Jenesis Yanez, MD

A . In short, yes. Patients with diabetes, particularly those with diabetic lower extremity wounds, can benefit significantly from hyperbaric oxygen therapy (HBOT). HBOT delivers oxygen to every tissue in the body, which can speed up healing, lower the likelihood of amputation, and significantly enhance a patient’s quality of life. Because HBOT increases oxygen concentration in the body’s tissues, it can promote healing by improving the function of white blood cells. Furthermore, HBOT can aid in rehabilitation after surgeries by stimulating the body’s production of stem cells. All of this would be very beneficial for patients with slow-healing wounds that often occur with diabetes. Debbie Buckley, RN

Q. My husband is diabetic and will be having surgery soon. I worry that he may be at risk of infection, as his wounds tend to heal slowly. Would he be a good candidate for hyperbaric oxygen therapy?

QMy 3-year-old son has a speech delay and is working with a therapist, but I’d like to get the whole family involved in supporting him. Is there anything we can do?

At Wamack Homes, we strive to provide a remarkable experience pairing people with homes that will come to life for them. Whether you’re listing your property or looking for your dream home, you’ve come to the right place.

health in a minute

Meet the Experts

Q. I have a family history of colorectal cancer. I am only 25, so I don’t currently have regular colonoscopies, but should I start earlier than most people?

Debbie Buckley, RN

Oxygen Health Spa oxygenhealthspa.net

A. If you have a first-degree relative (parent, sibling, or child) with a history of colon or rectal cancer, you should begin screening at age 40 or 10 years before your youngest relative developed cancer, whichever is earliest. For example, if your mother developed colon cancer at 42, you should begin screening at 32. This earlier screening interval also applies to first-degree relatives with “advanced polyps” found on colonoscopies.

If you develop any concerning symptoms, such as blood in your stool or changes in bowel habits, you need an earlier “diagnostic” colonoscopy to ensure these are not symptoms related to an early cancer. The gold standard for screening is a colonoscopy; however, if you are unwilling or unable to undergo a colonoscopy, the best screening test is the one that you are willing or able to take. Screening should now begin at age 45 for average-risk patients. William (Buck) Lyman, MD

Chris LeSar, MD, FACS, RVT

Vascular/Endovasular Surgeon, Vascular Institute vascularinstituteof chattanooga.com

Q. I am scheduled to deliver my baby via C-section in a few weeks, and I am a bit nervous because I’ve never had surgery before. What should I expect from the procedure?

William (Buck) Lyman, MD

Colorectal Surgeon, University Surgical Associates universitysurgical.com

A. On the day of your C-section you can expect an excellent team of people taking care of you. This includes your OB (who will deliver your baby), an anesthesia provider (who will place your spinal and monitor you throughout), a pediatrician (who will evaluate your baby), and nurses for both you and your newborn. Most patients can also have a family member join them in the operating room to provide support. Uncomplicated Csections take less than an hour. Once baby is delivered, he or she can spend time bonding with you “skin-to-skin” while your surgery is completed. You may feel sensations such as pressure and pulling throughout, but you will otherwise be numb from the belly down. This will wear off slowly after surgery, and you will spend the next few days in the hospital getting back on your feet. I encourage you to review the risks and benefits of surgery with your doctor and make sure all of your questions are answered before the big day. Congrats! Jordan Staton, MD

Jenesis Yanez, MD DevelopmentalBehavioral Pediatrician, Siskin Children’s Institute siskin.org

Jordan Staton, MD

Obstetrics and Gynecology Specialist, Galen Medical Group galenmedical.com

Q. I’ve been dealing with swelling in my calves and ankles for a while, and I’ve recently found some patches of flaky skin on my lower legs. Is this related to the swelling, and what should I do about it?

A. Swelling, pain, pressure, heaviness, and achiness in the lower extremities are not normal. Often this is related to venous disease. Normally, blood flows from the heart to the toes in the arteries, and the veins take the blood back to the heart. Abnormalities in the venous system can lead to high pressures, which can cause skin changes and the above symptoms. Dry, flaky skin that is itchy, or discoloration of the skin near the ankles, can lead to a chronic venous insufficiency diagnosis. Fortunately, with a simple, non-invasive ultrasound test, vascular doctors can diagnose venous problems and often counsel patients on how to control symptoms, prevent the worsening of disease, and offer solutions to repair the venous system. Venous disease is very common, often progressive, with many people suffering unnecessarily. Chris LeSar, MD, FACS, RVT

Getting older can be scary, but it doesn’t have to be.

Happy Birthday Ruby’s!

“When I was growing up, I wanted to wear things that no one else had,” says Carie Edwards, owner of Ruby’s Warehouse, a fun and energetic local boutique.

Ruby’s caters to people with different tastes, and it keeps the store fresh by receiving product daily –something that has proved challenging during Covid. Ruby’s wants its customers to feel welcomed and comfortable. Ruby’s wants a fun, outgoing vibe. Carie is constantly researching and strives to keep up with and stay ahead of current clothing trends.

“It’s not just about selling,” she says. “I always say you need a psychology degree to own a boutique. Our customers are like family, and we want to make women of any age look and feel good about being unique.”

Ruby’s employees embody personal shoppers and strive to learn their customers’ wants and needs so they can recommend clothing styles and give advice.

“I named the store after my 4’11” grandmother who isn’t afraid to wear purple tennis shoes,” says Carie. “Being successful for 20 years involved a lot of hard work, support from amazing customers, dedicated employees, and love from my family. Thank you to all who have supported Ruby’s for 20 years. We can’t wait to see what our future brings.”

Ruby’s will be celebrating another year of doing business Feb. 6-11. Patrons can visit the store for free gifts with the purchase of an item, food, and additional fun activities.

“When you don’t dress like everyone else, you don’t have to think like everyone else,” adds Carie.

staff spotlight

CHI MEMORIAL MEDICAL GROUP Alicia Daniels, MD, FAAP

Dr. Alicia Daniels, with CHI Memorial Pediatric Diagnostic Associates, is one of the first six pediatricians to be certified by the Georgia American Academy of Pediatrics (AAP) and the Georgia Breastfeeding Coalition as a BreastfeedingFriendly Physician.

ERLANGER HEALTH SYSTEM Julia Groce, MD

Dr. Julia Groce, a family medicine doctor, has joined Erlanger Primary Care – North. She earned her medical degree from Meharry Medical College in Nashville and completed her family medicine residency at the University of Tennessee College of Medicine – Chattanooga.

PARKRIDGE HEALTH SYSTEM Jackson Crabtree, CPA

Jackson Crabtree was recently named chief financial officer of Parkridge East Hospital. Crabtree has nearly 10 years of accounting experience, including five years spent in healthcare. He will oversee all financial aspects of Parkridge East.

UNIVERSITY SURGICAL ASSOCIATES

Katie Duffy, PharmD, MBA

University Surgical Associates has added healthcare executive Dr. Katie Duffy to its leadership team as chief operating officer. Dr. Duffy previously served as vice president of operations for Erlanger Health System and has over 10 years of operational leadership experience.

PARKRIDGE HEALTH SYSTEM Tom Ozburn, FACHE

Tom Ozburn, president and CEO of Parkridge Health System, recently graduated with his doctorate in healthcare leadership from the University of Alabama at Birmingham. A Chattanooga native, Ozburn has been serving as CEO of Parkridge since 2017.

VASCULAR INSTITUTE Heather LudwigBeakley, MSN, APRN, FNP-BC

Heather Ludwig-Beakley has joined Vascular Institute’s Chattanooga office. Ludwig-Beakley earned her Master of Science in Nursing through the University of South Alabama. She is affiliated with the American Nurses Association and the American Association of Nurse Practitioners.

ERLANGER HEALTH SYSTEM Priya Vijayvargiya, MD

Dr. Priya Vijayvargiya has joined Erlanger Gastroenterology. She is a board-certified gastroenterologist who specializes in motility disorders including diarrhea, constipation, and gastroparesis. Dr. Vijayvargiya earned her medical degree from Thomas Jefferson Medical College in Philadelphia.

CHI MEMORIAL MEDICAL GROUP Meagan Aiken, MD

Dr. Meagan Aiken has joined CHI Memorial Pediatric Diagnostic Associates. Dr. Aiken has six years of experience caring for pediatric patients in clinic and hospital settings. She is board-certified by the American Board of Pediatrics.

health & wellness calendar

February

3 National Wear Red Day®

February is American Heart Month, and each year, the first Friday of the month is set aside to raise awareness about cardiovascular disease. Show your support for the American Heart Association’s campaign by wearing red, donating, spreading the word, and most importantly, knowing your risk and creating lasting change for a healthier heart. Those wearing red are invited to tag @ahatennessee and #goredchatt in any online content. goredforwomen.org

11 Cupid’s Chase 5K

Presented by Community Options, the Cupid’s Chase 5K invites runners, walkers, and rollers (baby strollers and wheelchairs included) to participate in this annual race, where proceeds support housing and employment for people with disabilities. The event takes place at 10 a.m. at the Tennessee Riverpark at 4301 Amnicola Highway. allittakes.comop. org/event/2023-cupids-chase-5kChattanooga-e414553

11 Chattanooga Heart Ball

The Heart Ball raises critical funds for the American Heart Association while celebrating the work of this life-saving organization. This year, attendees can look forward to a social reception, dinner and engaging program, and live entertainment and dancing. Everything takes place at The Chattanoogan Hotel beginning at 5:30 p.m. chattanoogaheartball. heart.org

2 5

Bubbles of Fun Run

Austin Hatcher Foundation’s third annual Bubbles of Fun Run is just a few weeks away. Participants have their choice between a one-mile fun run, 5K, and 10K, with funds going to provide a brighter future for families faced with pediatric cancer. There will be bubbles blown as participants cross the finish line of the course. Entire families are invited to come out to support, walk, or run! hatcherfoundation.org/run

March

3-5

Erlanger Chattanooga Marathon Weekend

The countdown has begun to the Erlanger Chattanooga Marathon Weekend. Each of the five events –the marathon, half marathon, team relay, Chattanooga 5K, and kids’ fun run – will highlight the natural beauty of the Scenic City. An expo at the First Horizon Pavilion and other fun activities are also in store. chattanoogamarathon.com

9 RISE 2023

The Partnership for Families, Children and Adults’ RISE 2023 will be “A Night to Empower.” The evening event at The Westin will feature guest speaker Kevin McNeil, a former special victims detective, author, and advocate for victims and survivors of abuse. To purchase tickets, reserve a table, or become a sponsor, visit the website or call 423.697.3827. partner shipfca.com/RISE

21 Possibilities Luncheon

In its 20th year, Siskin Hospital’s Possibilities Luncheon will feature keynote speaker Victoria Arlen, an ESPN on-air personality and Paralympic medalist. This community wide fundraiser benefits Siskin Hospital’s charity care patients as they discover life beyond disability. The event will be in-person and livestreamed beginning at 11:30 a.m. at the Chattanooga Convention Center. siskinrehab.org

25 Rump Run

Join the fight against colon cancer by registering for the Rump Run – an annual event that supports the Greater Chattanooga Colon Cancer Foundation. The closed course for this timed 5K and one-mile fun walk is located at Enterprise South Nature Park. The 5K begins at 9 a.m., with an awards ceremony to follow at 10 a.m. A Kids’ Zone will also be set up beginning at 8 a.m. rumprun. com

25 Strides of March

For nearly three decades, Chattanooga has come together for the annual Strides of March to celebrate the strides made toward ending the HIV epidemic. Funds raised from the event will help provide holistic care for those with HIV, hepatitis C, and other STIs in our community. Strides of March is presented by Cempa Community Care. cempa.org/ strides-of-march

25 Dalton Heart Ball

The Farm in Rocky Face, Georgia, will once again host the American Heart Association’s annual Dalton Heart Ball. The event begins at 5:30 p.m. with a social reception to be followed by live and silent auctions, an engaging program, and live entertainment and dancing. Heart Ball supporters raise critical funds to ensure the work of the AHA continues. daltonheartball.heart.org

3Monday Before the Masters Golf enthusiasts are in luck!

The Austin Hatcher Foundation is bringing back the Monday Before the Masters golf tournament for its second year, this time at Sweetens Cove on April 3. There will be lunch, an auction, and prizes for contest winners, including longest drive and closest to the pin, as well as any hole-in-one shooters. The event supports the foundation’s mission to erase the effects of pediatric cancer. hatcher foundation.org/golf

27 The Moth Ball® by CityScope®

Chattanooga’s ultimate girls’ night out is returning April 27! Pull out your prom, bridesmaid, or any old dress taking up residence in your closet, and join The Moth Ball® by CityScope® for an incredible evening of food, fun, and fashions from the past. This event is for women, about women, to benefit women, and this year proceeds will benefit the Austin Hatcher Foundation for Pediatric Cancer. themothball.org

29 Believe Bash

Save the date for Erlanger Health System Foundation’s signature event, the Believe Bash. The seventh annual black-tie gala will showcase the theme “Hollywood: The Golden Age” at the Chattanooga Convention Center. Guests will enjoy dinner, dancing, a live auction, and more while raising essential funds to support the Children’s Hospital at Erlanger. erlanger.org/bash

numbers to know

H o w MuchAddedSugar the AverageAmerican Cons u m se

A SWEET SUGGESTION

W hat the AmericanHeart AssociationRecomme

tsp/day tsp/day

How to Reduce Your Added Sugar Intake:

• When craving something sweet, try noshing on dried fruit, fresh fruit, or a square of 75% dark chocolate.

• Watch out for sugar in not-so-obvious places, such as ketchup, barbecue sauce, and spaghetti sauce.

• Instead of sugary drinks, sip on water and flavor with fruit such as orange, lemon, or lime.

• Opt for plain yogurt and mix in fresh fruit, applesauce, and/or a dash of cinnamon.

• Substitute unsweetened applesauce or mashed ripe banana for sugar in your favorite baking recipes.

10-20 minutes

The average time it takes most people to fall asleep at night

You can set yourself up for a good night’s sleep by:

• Maintaining a consistent sleep schedule

• Avoiding caffeine late in the day

• Putting away electronic devices 30-60 minutes before bedtime

Creating a soothing bedroom environment

A 2018 report by the CDC indicates that 1 in 4 U.S. adults are living with a disability. The most common disability type – mobility – occurs in 1 in 7 adults.

Break a Sweat

80%

According to the World Health Organization, more than 80% of the world’s adolescent population is insufficiently physically active. Encourage your little one to get moving by going on a family walk, playing an active game together, or turning commercial breaks into dance breaks when watching television.

Understanding Blindness

Vision loss is far more common than many people realize – according to CDC data, at least 3.4 million Americans over the age of 40 are blind or visually impaired. But despite these numbers, misconceptions about blindness abound – often to the detriment of blind people.

Though many people picture white canes or guide dogs when they hear the word “blind,” not all people with low vision actually use these mobility devices. Here, we spoke with local experts to learn more about how low vision can impact a person’s daily life.

By Catherine Smith

Ismael Miranda Occupational Therapist, Siskin Hospital for Physical Rehabilitation

Larisa DeZayas Orientation and Mobility Specialist, Signal Centers

Explaining Blindness and Low Vision

Blindness is an umbrella term that covers many levels of vision loss; it does not necessarily mean that a person has no remaining vision. In the U.S., a person is considered legally blind if central visual acuity is 20/200 or less in their better eye, or if their visual field is 20 degrees or less. If vision can be corrected with glasses or contacts, a person is not considered legally blind.

Most people who are legally blind will still have some usable vision in one or both eyes. Blindness can look very different from person to person, and each individual will navigate the world a bit differently depending on how their vision is affected.

Central Vision Loss

This would be considered your “straight ahead” vision. With central vision loss, faces can be difficult to distinguish and fine details are difficult to make out, causing difficulty with up-close tasks such as reading. Age-related macular degeneration, the most common cause of vision loss in older adults, is one condition that affects central vision.

Peripheral Vision Loss

Peripheral vision is your side vision. When peripheral vision is lost, an individual’s field of vision will narrow, often resulting in “tunnel vision.” With some conditions, like retinitis pigmentosa, this can progress to total blindness.

Dark Spots or Floaters

Floaters are dark or blurred shapes that appear in a person’s line of vision. They can look like spots, streaks, or squiggly lines, and can range in severity from an annoyance to a severe obstruction. Diabetic retinopathy is a common cause of this type of vision loss.

Treatments

While some conditions, such as cataracts, can be corrected with treatment, others lead to permanent vision loss. Fortunately, there are many ways for individuals to make the most of their remaining vision.

Occupational Therapy

Occupational therapists like Ismael Miranda, a low vision specialist at Siskin Hospital for Physical Rehabilitation, can assess an individual’s needs and help them enjoy greater independence. “Our main goal is safety,” Miranda explains. “There are a number of devices that can increase a person’s independence and help to keep them safe in their home or office environment, as well as numerous compensatory strategies to help them navigate their daily lives safely.”

Assistive Technology and Devices

For many patients with low vision, it can be difficult to read screens or operate equipment. Most smartphones have assistive technology available in the phone’s settings, and simple changes to font size, screen contrast, or text-to-speech options can be very helpful. Additional technology includes:

• Talking clocks, timers, and watches that announce the time

• Sensors for cups that set off an alarm when liquid reaches a certain point

• Screen readers that verbalize text on computer screens

• Keyboards that speak as a person types so they can avoid errors

• Talking medical equipment, such as glucometers and blood pressure cuffs

Normal Vision

Central Vision Loss

Peripheral Vision Loss

Dark Spots

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Compensatory Strategies

Miranda works with patients to determine how their vision is impacting their daily life and create strategies to improve any difficulties. “I cannot fix their vision, but I can work with the residual vision to improve their daily living,” he explains. Often, Miranda finds that simple modifications can restore a great deal of independence for people living with low vision. For example:

• Using white plates that allow food to stand out more clearly

• Removing area rugs from the home to avoid unnecessary tripping hazards

• Installing additional lighting overhead and in closets or cabinets to improve visibility

• Organizing closets and drawers to make finding clothing easier

• Wearing long oven mitts over the arms to avoid burns when reaching into the oven

• Learning to turn the head more often to make up for blind spots in the visual field

“If vision loss makes a person feel like they can’t do as much as they used to be able to do, then it may be time to consider Orientation and Mobility training,” Larisa DeZayas

Orientation and Mobility Training

Imagine standing in the middle of a mall with a blindfold over your eyes and being told to find your way to the food court. Would you know which way to turn? Would you feel confident that you could get there without bumping into displays or other shoppers? Vision loss can severely impact a person’s independence, as it can be difficult to navigate the world with limited sight.

Fortunately, Orientation and Mobility (O&M) specialists, like Larisa DeZayas of Signal Centers, offer techniques that can help. “Orientation” is the ability to know where you are and where you want to go, and “mobility” refers to your ability to get there safely. O&M techniques are tailored to each person, depending on their individual goals. DeZayas explains, “I can work with people to help them get around their home safely, get out to take

a walk, get out in the community to get errands done, or go to work – anything that the individual person wants to do.”

“One thing that is common in everyone that I work with, whether they are blind since birth or they’ve lost vision later in life, is dealing with the social adjustment of living as a person with visual impairment,” DeZayas shares. O&M training can help people regain independence and feel more confident leaving the house, even in the early stages of vision loss. “If vision loss makes a person feel like they can’t do as much as they used to be able to do, then it may be time to consider O&M,” DeZayas advises.

How to Offer Assistance

Due to a general lack of understanding, well-meaning strangers can make public outings more stressful for people who are blind or visually impaired. It may be hard to resist stepping in if you feel they might run into an obstacle, but

actions like grabbing their shoulders or forcibly changing their direction can be incredibly disorienting, and often do more harm than good. In general, it is best to assume that a person is capable of navigating safely unless they specifically state that they need help.

In the event that someone does ask for help, the sighted guide technique is an excellent way to provide assistance. There are numerous tutorials available online, but in summary:

1. Allow them to hold onto the back of your upper arm and follow behind you

2. Walk ahead of them, being mindful to keep a comfortable pace

3. When navigating obstacles like doorways or stairs, give a verbal warning and then go ahead of them

4. Give a verbal warning for any trip hazards, like a change in flooring from tile to carpet or upcoming curbs on the sidewalk

Call Frankie Parrott, Community Relations Manager today at (423) 777-8077 to schedule a personalized tour of our community and see what Everlan Excellence is all about.

Coping With Childhood Cancer

Acancer diagnosis is undoubtedly one of a parent’s worst nightmares, and it tends to affect every member of a family in a big way. Luckily, with advancements in medicine and greater access to networks of support, there is more hope now than ever before. Here, experts from Children’s Hospital at Erlanger and the Austin Hatcher Foundation for Pediatric Cancer share information and advice for anyone coping with a pediatric cancer diagnosis.

By Catherine Smith

What is Pediatric Cancer ?

From diagnosis to treatment, cancer looks different for children than it does for adults. The most common cancers diagnosed in children under the age of 15 are leukemias, brain and central nervous system (CNS) tumors, and lymphomas. Not much is known about what causes them to develop, and research has not linked childhood cancer to any particular cause, aside from a small percentage of cases that result from hereditary genetic mutations. When it comes to early detection, Dr. Katye Herring, a pediatric oncologist with Children’s Hospital at Erlanger, recommends building a relationship with your child’s pediatrician from the start. “Most pediatric cancers can’t be caught early; however, having a trusted pediatrician and warm relationship helps parents feel comfortable raising questions or concerns and allows the medical system to care for them well,” she says.

Treatment

In the U.S., most cancer patients under the age of 15 are treated at facilities that are members of the Children’s Oncology Group (COG), an international group of about 250 medical centers that develop standards of care through shared research to improve outcomes

for pediatric cancer patients. “For the majority of pediatric cancer diagnoses, you will receive the same standard of care or clinical trial opportunities at any children’s hospital in this country,” Dr. Herring explains. “On the whole, cancer in children is very treatable, with over 85% of children achieving a lifelong cure. Our mission is to keep at it until we reach 100%.” This international commitment to improving treatments for childhood cancer has resulted in significantly higher survival rates in the past decades.

Fortunately, in most cases, children do not have many of the underlying health conditions that can complicate cancer treatment in adulthood, and childhood cancer tends to respond better to some treatments. However, these treatments are often very intense, and this likely affects every member of the family. According to Dr. Julie Gersch, a licensed psychologist with the Austin Hatcher Foundation for Pediatric Cancer, many families immediately long for a return to life before the diagnosis as they grapple with feelings of panic and a loss of normalcy. “We do our best to instill a sense of faith and trust in the medical team,” Dr. Gersch explains. “We try to balance a sense of loss and fear with a healthy appreciation for how far medicine has come and how the majority of kids do survive for many, many years after a pediatric cancer diagnosis.”

Katye Herring, MD Pediatric Hematology/ Oncology Specialist, Children’s Hospital at Erlanger

Julie Gersch, PhD, HSP Licensed Psychologist, Austin Hatcher Foundation for Pediatric Cancer

Family Coping Strategies

When it comes to coping with a pediatric cancer diagnosis, there is no one-size-fits-all approach. “Every family is different,” Dr. Gersch explains. “A pediatric cancer diagnosis hits every family a little bit differently depending on the type of cancer it is, what the prognosis looks like, what is involved in treatment, and how long that journey is going to be for the family.”

The best thing a parent can do for their child is to be honest and meet them where they are. “For a child, it is helpful to understand in an age-appropriate way what is happening to their body – being allowed to ask questions and express emotions, whether that’s anger, frustration, or denial,” Dr. Herring says. “It’s also helpful for both child and parent to have a neutral third party to talk with and process, like a counselor. I think that can be an incredible support.” That is where groups like the Austin Hatcher Foundation come in, offering supportive tools and resources to each member of the family as they navigate this difficult time.

For Parents:

Often, the upheaval of a pediatric cancer diagnosis leaves parents overwhelmed, interrupting their ability to meet basic needs as they try to focus on supporting their child through treatment. Dr. Herring recommends, “Find your community and ask for help; it truly takes a village. Allow others to help by delivering food, sending gift cards, providing child care for other children. Please take care of yourself by moving your body and eating well.” Once basic needs are met, Dr. Gersch recommends psychotherapy to help with processing the parent’s emotions and experiences throughout their child’s treatment.

For Siblings:

“There’s no question that the impact on siblings is a big one,” says Dr. Gersch. Siblings of all ages may struggle with “cognitive errors” such as worrying that they did something to cause this, worrying that something similar might happen to them, or worrying about being an additional burden on their parents. Dr. Gersch recommends trying to keep life as normal as possible for these siblings, and giving them space to voice their feelings.

For Grandparents and Extended Family:

Grief and stress can cause cognitive changes in older adults, so it is important that they have access to psychotherapy as well. Pediatric cancer is not in anyone’s life plan, and the emotional upheaval can be very difficult for grandparents and extended family to navigate. Therapists can help by assessing any cognitive changes, providing coping strategies, and giving them a safe space to talk.

How to Offer Support

For friends and loved ones, seeing a family experience the trials of pediatric cancer can be very difficult. It is normal to want to offer help, and it is also normal to not know where to start. Often, there is an outpouring of material things, like toys and flowers, which might actually be more burdensome for parents than they are helpful. Instead, offering time and help with meeting basic needs can be more beneficial. Anything from offering to stay with a child while the parents go to take a shower to offering to do a few loads of laundry can make all the difference for overwhelmed families.

Because many parents are hesitant to admit that they need help, Dr. Gersch recommends being very direct in your communication and making specific offers to help, rather than asking if there is anything you can do. “I hear families talk about needing help with meals, help with getting the grass mowed, or help with things like transporting other siblings to soccer games and baseball practices,” she explains. “It can be hard to ask for help and hard to accept it, so sometimes being brave and bold to say something like, ‘I’d like to bring dinner next week, which day would be best?’ is the best way to offer support.”

“Pediatric cancer may not be part of your story; however, it might be a part of a family member or friend’s story. I would encourage you to support and encourage those walking this road – through meals, gifts, or blood transfusion donations,” Dr. Herring says.

At Encompass Health, the first thing we build for our patients going through rehabilitation after an illness or injury…is trust. Here we offer advanced technologies and treatments, but what makes our programs even more powerful are the nurses and therapists who are passionate about helping patients get back to what matters most. It’s why we’re the trusted choice in rehabilitation services

Simplifying Sepsis

Sepsis is a medical emergency that occurs when the body has an extreme reaction to an infection, and it can happen to anyone. Because sepsis can cause tissue damage, organ failure, and even death, a quick response and timely treatment is critical. Read on to learn more about how to protect yourself and your loved ones with important information from local expert, Dr. Anuj Wadhwa of Erlanger Community Health Center.

By Catherine Smith

What is Sepsis?

Sepsis is a potentially life-threatening condition that occurs when the bodily processes that exist to fight infections turn on the body itself, damaging tissues and organs in the process. Bacterial infections are the most common cause, but any infection, including viral and fungal infections, can lead to sepsis.

Sepsis can progress rapidly to severe sepsis, meaning that organs have suffered damage due to inflammation in the body. If it progresses further, a patient may go into septic shock, which is characterized by a dangerous drop in blood pressure that greatly increases the risk of death. Since sepsis can progress rapidly, it is critical to seek medical treatment as soon as possible. “If we diagnose and treat early, we can stop infections from snowballing from a simple localized infection to sepsis, which affects the entire body,” says Dr. Wadhwa.

Signs and Symptoms

Because successfully treating sepsis can be a race against the clock, it is important to be aware of the warning signs and symptoms. “Some of the signs of sepsis depend on where the infection is located – for instance, urinary burning or frequency for a urinary tract infection; cough or shortness of breath for a lung infection; and a wound or swollen, red, painful skin or drainage for a skin infection,” Dr. Wadhwa explains. However, there are some signs and symptoms that occur regardless of where the initial infection is located, such as:

• Fever or shivering

• Rapid breathing or shortness of breath

High heart rate or low blood pressure

• Skin that is cold or clammy

• Flushed or otherwise discolored skin

• Changes in mental status (confusion, agitation)

• Severe pain or discomfort

• Dizziness

• Decreased urinary output

Anuj Wadhwa, MD Internal Medicine, Erlanger Community Health Center

Treatment

Treatment for sepsis varies from patient to patient, but typically involves antibiotics and taking steps to maintain blood flow to organs. In some cases, surgery to remove damaged tissue may also be necessary.

The source of the initial infection is the first factor to consider when treating sepsis, as different antibiotics will be used for different types of infections. “Another factor would be the patient’s underlying health status and conditions, such as being on chronic steroids or medications that affect immunity for organ transplant, having diabetes, or having underlying chronic obstructive pulmonary disease (COPD),” says Dr. Wadhwa.

Depending on how sick a patient is, Dr. Wadhwa says additional treatments may involve IV fluids or medications to raise blood pressure, supplemental oxygen, use of a ventilator to get rid of carbon dioxide, insulin to control high blood sugar, high dose steroids if a patient has adrenal problems, and blood-clotting medications if bleeding occurs as a result of the infection. “Bottom line,” Dr. Wadhwa

explains, “Every patient is different, and their provider is the best person to guide them on the right thing to do for their individual needs.”

Who is at Risk?

According to the CDC, at least 1.7 million adults in America develop sepsis each year, and roughly 270,000 of those cases are fatal. Anyone can develop sepsis, and any infection can turn into sepsis, but there are certain groups who are at a higher risk.

Adults age 65 and older

• Children younger than 12 months

• People who have recently been hospitalized or had a severe illness

• People with weakened immune systems

• People who have previously developed sepsis

• People with chronic medical conditions, such as diabetes, lung disease, kidney disease, or cancer

How Can I Reduce the Risk of Sepsis?

Sepsis itself is not contagious, but some of the infections that can lead to sepsis are, so the best way to protect yourself is to reduce the risk of infection. Here are five helpful tips for preventing different types of infections:

1. Prevent the spread of infectious illnesses. Taking precautions such as isolation, wearing face masks, staying up to date on vaccines, and practicing good personal hygiene are excellent ways to limit the spread of viral infections like the flu and COVID-19 as well as bacterial infections like strep throat that can be transmitted from person to person.

2. Use antibiotics properly. It is important to always follow your doctor’s instructions for taking an antibiotic, including what time of day they should be taken and whether or not they should be taken with food. The full course of antibiotics should always be finished unless your physician instructs you to stop taking them. Often, symptoms subside before all bacteria have been eliminated, and they can quickly make a resurgence. Additionally, you should never take antibiotics that were not prescribed to you or share your antibiotics with someone else. Dr. Wadhwa warns that taking antibiotics when they are not an appropriate treatment, like in cases of viral infections, increases the risk of developing antibiotic-resistant illnesses.

3. Properly care for any wounds. From paper cuts to surgical incisions, it is important to practice proper wound care. Cleaning wounds as soon as possible after they happen and then keeping them clean and covered as they heal greatly reduces the risk of infection. Additionally, it is important to monitor wounds as they heal and seek treatment at the first sign of infection.

4. Seek treatment for fungal or parasitic infections. Infections like these must be treated with specific medications, so proper evaluation and treatment by a medical professional is your best bet.

5. Properly manage chronic conditions. Some chronic illnesses can increase your risk of infections, so it is always important to keep up with any medications and monitor symptoms. “Keep chronic health issues like diabetes, for example, under good control. Poor immunity associated with diabetes causes infections to become out of control,” Dr. Wadhwa says.

Shared Responsibility

It is certainly helpful for patients to take steps to reduce the risk of sepsis; Dr. Wadhwa says that both patients and their physicians should work together and share responsibility for preventing the condition. Dr. Wadhwa explains, “Shared responsibilities ensure that patients will seek help early and follow their providers’ instructions. Shared responsibilities also ensure that providers will treat patients early, help patients manage their diabetes by encouraging them to take medications as prescribed, and provide patient education regarding antibiotics.”

“Despite the advances in medical science, the incidence of sepsis remains high, and the disease severity has increased,” Dr. Wadhwa shares. “We can all work together to help decrease this: the patients, the caregivers, and the community. Providers in offices, the ER, and the hospital; the nursing and ancillary staff; and researchers must work together.”

ANNUAL SPE C IAL SECTION BONE & JOINT

Bones and joints are vital to your health and day-to-day activities. Read on to learn about conditions that can hinder healthy movement and the advanced solutions available to help.

By Rachel Studebaker

Hip Impingement

This painful hip condition can be treated using advanced and minimally invasive technology.

Understanding Hip Impingement

Hip impingement occurs when the ball-shaped bone of the hip pinches up against the socket in the pelvis. This causes damage to the cartilage and labrum, which can lead to arthritis of the hip if left untreated. Hip impingement is caused by an abnormality in either the ball or socket or both, where extra bone prevents the two pieces from fitting together properly and creates painful friction.

Symptoms

Signs of hip impingement include pain and mechanical symptoms (catching, locking, popping) in the hip or groin area. This may worsen with flexion and rotational activities, such as bending at the waist, sitting for prolonged periods of time, going up the stairs, or performing physical activities such as biking, hiking, or squatting.

Hip impingement can occur when extra bone in the hip is present at birth. It can also be caused by heavy involvement in sports that require regular twisting and squatting or may result from other orthopedic conditions.

If you are experiencing discomfort caused by hip impingement that does not get better with rest, physical therapy, or medication, a procedure such as hip arthroscopy may be the best option.

Hip Arthroscopy

Hip arthroscopy is a minimally invasive procedure to treat some conditions of the hip that allows doctors to view and operate on your hip joint. A camera called an arthroscope is inserted into the joint via a small incision. Your surgeon will then use small instruments to remove some of the extra bone to prevent damage from continuing. Patients receive anesthesia during this procedure and often go home the same day to begin recovery. This is not for the already arthritic hip and not a substitute for a hip replacement.

Recovery and Outlook

In the weeks following your surgery, you will use crutches for protective weightbearing and physical therapy. With the help of hip arthroscopy, you can return to the activities that you love in no time at all.

An Expert Weighs In

“Hip impingement has been misdiagnosed and underdiagnosed for many years. With the advancements in technology and hip arthroscopy, we’ve been able to get our athletes back on the field and back to what they love to do with a correct diagnosis and minimally invasive treatment. We have been providing this highly technical procedure for the last 10 years specifically at Erlanger East, where the team is well-versed in the procedure and care of hip impingement patients.”

Brandon Cincere, MD Arthroscopic Shoulder, Hip, and Knee, Erlanger Orthopaedics

Trust

What sets us apart

Merritt Adams, MD Pediatrics

Brandon Cincere, MD Sports Medicine

Bryce Cunningham, MD Orthopaedic Trauma

Jeremy Bruce, MD Sports Medicine

Wendell Moses, MD Pediatrics

Jad Dorizas, MD Sports Medicine

Dirk Kiner, MD Trauma David M. Lowry, DO Interventional Spine Peter Lund, MD Hand and Upper Extremity/ General Orthopaedics

Ryan Voskuil, MD Orthopaedic Oncology

Chad Smith, MD Sports Medicine

Robert Quigley, MD Pediatrics

Kristopher Case Sanders, MD

Joint Replacement

Warren Gardner II, MD Trauma

Matthew D. Higgins, MD Joint Replacement

Mark G. Freeman, MD Joint Replacement

Jesse Doty, MD Foot and Ankle

Daniel Doty, MD Upper Extremity

Hunter Garrett, MD Sports Medicine

Matt Chatfield, MD Sports Medicine

Parker Plant, MD Pediatrics

An Expert Weighs In

“Ankle arthritis can happen as you age from general wear and tear. But it’s more commonly due to an injury or fracture that has healed but resulted in wearing away of the cartilage in the ankle. This can lead to bone-on-bone arthritis, which is very painful and makes walking increasingly difficult. Total ankle replacement is an effective alternative to ankle fusion that restores the normal anatomy and flexibility of the ankle while addressing the pain and deformity that can come with ankle arthritis.”

Jason Wamack, D.P.M, FACFAS Board-Certified Foot & Ankle Surgeon, Center for Sports Medicine & Orthopaedics

Total Ankle Replacement

Understanding Ankle Arthritis

Arthritis can occur at any joint in the body, especially joints that have been injured or damaged. Ankle injuries are common and can often result in arthritis. If non-surgical treatments have not relieved pain caused by ankle arthritis, consult with an orthopedic surgeon, as you may be a candidate for total ankle replacement.

Total Ankle Replacement

Before total ankle replacement surgery, anesthesia is administered to ensure a painless experience. The ankle joint is then removed and replaced with an artificial implant. This implant, made of metal and plastic, restores the joint’s function. Total ankle replacement is an inpatient surgery, requiring patients to remain in the hospital for two to three days while the healing process begins. Your foot will remain protected and elevated during this time. Once you can walk short distances with crutches or other assistance, you will be released.

Recovery

You may begin to put partial weight on your ankle two to three weeks after surgery, with full weight-bearing beginning at four to six weeks. Physical therapy is recommended to strengthen the ankle and improve your range of motion. Full recovery takes anywhere from six months to a year, after which you can return to light recreational activity. Avoid high-impact activities and weight-bearing sports, which can put strain on the ankle implant.

Outlook

Thanks to advancements in orthopedics, total ankle replacements have become more accurate and durable than ever. Your replacement will last between 10 to 15 years, after which a revision procedure may be necessary. Through this procedure, you can find relief from pain caused by ankle arthritis and reclaim a life in motion.

This increasingly routine procedure restores mobility and provides relief from pain caused by ankle arthritis.

Her Story

Mandy Senn-Simmons celebrates a new season of life.

Your child has been in an accident. Please call this number ASAP. Your husband has no sign of brain activity.

You have an ectopic pregnancy.

Your baby boy has complications that are incompatible with life. Your dad was septic, and his body couldn’t hold on. Your mom’s heart was simply not strong enough.

These are all statements that have been said to me within the last decade. On some days, these events seem like a lifetime ago while on others, they seem like just yesterday.

On one hand, I know I was blessed to have a pretty uneventful life until I was in my 30s.

I 100% took my mundanely happy life for granted – my remarkable parents who were married for 53 years; the thought that I could simply get pregnant and have kids anytime I wanted; the audacity to forget that we aren’t promised tomorrow.

My world stopped when I received “the text” that my 6-year-old son and his father had been in a car accident as they were having a father/son outing in Atlanta. By the grace of God, my son only had a broken arm. His dad was not as fortunate. He had a severe brain injury and was only with us five more days before he went to his Heavenly home.

How do I move forward? How do I provide for my son? What does the future look like?

I mainly remember this time as a big blur. Doing what needed to be done logistically but not recalling specifics. What I do remember is being so sad but feeling very grateful for so many people (friends, family, colleagues, and even strangers) stepping up to help in many ways. I will forever be grateful for these people – and I can’t even name or remember them all – but they lifted me up and carried me through a seemingly impossible time.

Along the way, I received some great advice. Don’t let yourself be completely grief-ridden for more than 24 hours at a time. When the grief is completely overwhelming and paralyzing, cry it out, scream it out, pray it out – do what-

Photography by Rich Smith

ever you have to do for a 24-hour period. Then, get up, get dressed, put one foot in front of the other, and keep it moving.

Over the years, I’ve had a few of these grief-ridden days. They are amazingly healing, as I believe you need moments to sit with the emotions you are feeling. However, I feel it’s equally important to “keep it moving” and remember all the amazing things in life that still surround us.

Sometimes people ask me, “How do you handle everything?” Or they will say, “I don’t know how I would

handle some of the situations you’ve been faced with.” My response is always, “I pray you never have to, but you are stronger than you think, and you never know how you will handle difficult situations until you are faced with them.”

Since “the wreck,” I’ve lost two babies and both my parents. However, I’m able to continue life with a smile on my face because of my faith. I truly believe I will see all my loved ones again, and that provides great comfort.

So, for “my story,” yes, I have experienced tragic events and grief that I

wouldn’t wish on my worst enemy. However, that’s not what I want people to know about me. Grief is not my story. Hope and happiness is my story.

I want people to know that no matter how bad things are, it will get better. Life has seasons, and some are simply better than others. Quite frankly, some seasons suck! However, some seasons are beautiful and complete with all the things that fill your soul.

That’s the season I’m in now. I have an amazing husband Kris and a beautiful, blended family whom I love

ABOVE

From left to right: Jace, Kris, Parker, Mandy, Grayson, Dylan, and Wimberly

so much. Kris adopted my son Parker, and I am the bonus mom to two boys Grayson and Jace, a daughter Wimberly, and an amazing son-in-law Dylan. Our family is topped off with our little Shih Tzu, Harley.

I’m also so incredibly happy with my career and work-life balance. Yes, a positive work-life blend can be achieved! Kris and I run a video production company 6 STRONG MEDIA, and we are blessed to be one of those couples who can actually work together and remain married! We do everything in our power to ensure an easy and fun experience for our clients, employees, and vendors – but family is our number one priority. So, when we have middle school tennis matches, wrestling matches, or band concerts after school, we’re not missing them. We know we aren’t promised tomorrow, so we must prioritize what’s important.

If I may leave any lasting thoughts, I would encourage anyone who’s grieving the loss of someone or something to know that it will get better. This too shall pass – or at least become more manageable. Also, don’t forget to look around and remember all the things you have for which to be grateful. Smile, find joy in the small moments, and take nothing for granted.

Mandy Senn-Simmons Hixson, TN

“Grief is not my story. Hope and happiness is my story. I want people to know that no matter how bad things are, it will get better .”

CAREER & FINANCE

Preparing Your Finances for Your Golden Years

Planning for retirement can be overwhelming, but these decade-by-decade tips can help you move in the right direction.

By Chelsea Risley

Your 20s & 30s

At this point, you may still be paying off your student loans, planning for a family, or saving for a downpayment on a home, but even a small amount of money will go a long way. Your job’s 401(k) is a great place to start, but if you don’t have one, a Roth IRA will be your best bet. Since there are many years until retirement, you have a fairly high risk tolerance, so it may be a good idea to invest in potential high-reward stocks. Consider using a robo-advisor – a digital service that offers low-cost, simple investment management according to your goals. Many banks and financial advisors offer free resources and advice to help identify your goals and provide a roadmap for the future.

Your 40s

If you have the means, invest additional money outside of your retirement account to continue growing your wealth. Work with a financial professional to help you diversify your portfolio and manage your risk levels.

Make sure you have a robust emergency savings fund in case of job loss or a medical or housing emergency, ideally enough for three to six months of expenses. You should also make a concerted effort to eliminate debt from credit cards, cars, student loans, and mortgages, and plan for the costs of caring for aging parents.

Your 40s is a decade for peak earnings! This is the time to invest aggressively. Work with your HR department to maximize your retirement savings. If you’re just getting started, put 5% away and increase it by 2% every year after.

Austin D. Cone, CFP, Partner, Round Table Advisors, Senior Financial Advisor, Raymond James Financial Services

Your 50s & 60s

If you haven’t already started saving for retirement, it’s never too late! Dedicate some time to thinking realistically about your goals for retirement and how much money would be required to achieve them. Enlist a professional financial advisor to help you assess the next steps.

If you already have an investment portfolio, move toward lower-risk investments. Use a social security calculator to estimate how much income you’ll have available during your retirement years, and don’t forget to account for how much of your money will need to go to healthcare as you budget.

Adopt a pay-yourself-first mentality with saving and investing early and often. A solid financial plan includes disability and life insurance, taking advantage of employer matches in retirement plans, and benefiting from the power of compounding growth with consistent monthly saving. John Sterner, CFP, Wealth Management Advisor, Sterner Financial

Increase savings rate and take advantage of catch-up enhancements in IRAs and employer plans. Incorporate tax planning into your savings strategies; explore Roth options. While you continue to accumulate assets, also work to reduce or eliminate debt in preparation for retirement.

Jody B. Riggs, CPA, CFP, RICP, CLTC, APMA, CKA, Private Wealth Advisor, Riggs & Associates

The Pros of Pets

There’s nothing quite like coming home to a furry friend after a long day at work. If you have noticed that you tend to feel happier in the presence of your pet, you aren’t alone. Pets offer a whole host of benefits, many of which positively affect your mental health. While some breeds and species are more beneficial than others, pets can elevate our quality of life, whether it be by helping us get more exercise or offering routine and companionship.

Pets make us feel loved. It’s a basic human need to love and be loved, and caring for a companion animal offers just that. Since they depend on their owners for food, exercise, and to maintain a clean body and environment, pets can make you feel wanted and needed.

By Christina Davenport

Many pets also offer unconditional love, and they couldn’t care less about how much money you make, where you live, or a whole host of other things that you may be self-conscious about.

Pets can curb feelings of loneliness. It’s no secret that animals are great companions. They provide a sense of security and are someone to share your day with. Especially for those who live alone, having a pet means having someone to talk to, touch,

and cuddle with when you’re a little down in the dumps.

Pets can lower stress, anxiety, depression, and even blood pressure. Researchers have found that interacting with animals can decrease levels of the stress hormone cortisol, but the benefits don’t stop there. As owners bond and interact with their pets, they also get a surge of oxytocin, which is often referred to as the love hormone for its ability to make us feel good or happy.

Pets can help us get more fresh air. While this isn’t the case for all pets, animals such as dogs and horses encourage their owners to get outside, which has an array

of benefits, such as boosting vitamin D levels. Whether it’s some much-needed pasture time or just a quick walk around the block, the simple act of getting some sunlight is likely to leave you feeling a little more grounded.

Pets help us move more. Regardless of what type of pet you have, it’s likely that caring for it helps you get more movement in your daily or weekly routine. From walking a dog to playing with a kitten to cleaning out a fish tank, a little bit of movement can be the spark that you need to start your day off right!

Pets add routine and structure to our lives. If you are someone

who thrives with a routine but can sometimes struggle to create one, pets can be a great help. Feeding, exercising, and other ways of caring for an animal provide you with a sense of regularity. They can help you wake up, eat dinner, or exercise at a regular time every day, and tacking on tasks before or after your pets’ regularly scheduled events can help form positive habits.

Pets can aid in meeting new people. From the clerk at the pet store to the stranger at the dog park, having a pet will likely mean increased human interaction. Who knows? Your next best friend may even be the person next to you in a training class.

Lesley Scearce

Photo by Emily Pérez Long

As a CEO, wife, mom, and friend, Lesley Scearce has a seemingly endless list of responsibilities. Through a little trial and error, however, Scearce has learned that living a happy, healthy, and fulfilling life doesn’t have to be overly complicated. By honoring the season she is in and living every day in accordance with her values, Scearce is finding a new lease on life – one that leaves her feeling satisfied and whole rather than stuck on empty.

How would you describe your approach to wellness, and how has that changed throughout the decades?

I used to think that wellness was all about looking at the different dimensions of your life and balancing them out. I would try to give each segment equal attention, but I’ve learned over the years that is impossible. Balance is a myth. The more we try to balance things equally the more something is always going to lose. Now my approach to wellness has become about wholeness. I have to continually look at my priorities and recognize the season that I am in. It’s okay to take whatever is the most critical at any given point and give it the time and attention it’s due. Life is messy, and it doesn’t fit nicely into equal spheres. In my experience, trying to force your life into that prescription often leads to feeling worn down and empty.

What have been some of your recent challenges, and how did you overcome those?

I’m going to be really honest. I’ve been a CEO since I was in my early 20s, and with that came a lot of responsibility. I haven’t always prioritized that properly. It’s hard. Even last year, I noticed stress was starting to take a toll, and your body really does keep the score. I got to a point in December where I had to take a step back. I was really candid with my team, and I told

them I needed a break. I took three extra weeks off around Christmas, which for me was huge, to walk, sleep, pray, journal, and do yoga. I spent uninterrupted time with my family and tried to really put my health first. I even deleted the email app from my phone! That one little thing let my kids know they came first, let my staff know that I trusted them to do their jobs, and gave me the space to reset so I could show up as a better leader when I came back. I learned that only I can take care of myself, my family, and model this priority for others at United Way.

What are some of your favorite ways to practice self-care?

It may seem counterintuitive, but I combat burnout by adding things I love to life rather than subtracting what I don’t. So for me, self-care is concerts with my husband, time with friends, and hikes in nature.

What are some of the traits that you value the most in yourself?

This is a hard question for me, but one thing I do appreciate about myself is that I’m a lifelong learner. From learning to ski at 38 to learning how to lead others, I’m good at learning. I became an executive director at just 22, and I think leading at that level when I was that age instilled a notion to always stay curious and learn

how to be the best leader I could be. I think God gifted me with the ability to be visionary but also very practical.

What are some of your current goals?

As we kick off 2023, one thing that has been on my mind a lot, both professionally and personally, has just been steadiness. In the last seven years at United Way, we’ve charted tremendous change and growth, and we’ve served through some big crises. Now we need to move forward in a way that’s consistent and purposeful, and I want that in my personal life too. As a wife and a mom and a leader, my goal is simply to be consistent, steady, and strong for those around me and for myself. Amazing things can happen when you have an alignment in your personal and professional life in that way.

Is there anyone that you look up to or admire when it comes to how they live their life?

When it comes to health and wellness, my friend Patricia McClelland has taught me through example that it’s not about what you can do, it’s about what is sustainable. Most of us can do an awful lot and we’re capable of whatever we put our minds to, but sometimes we can get going on a trajectory that’s just really difficult to sustain.

How do you approach your emotional and mental health?

This past year, I had someone who challenged me to write my epitaph, and it was an enlightening experience. What I learned through this exercise was to step back and look at what really matters to me and what I want to be known for. It helped me realize that if I can be very clear about living out my values every day, then it is much easier to be healthy and whole.

Creating a Capsule Wardrobe

By Rachel Studebaker

If you feel overwhelmed by the options in your closet, but still can’t seem to find outfit combos that work, downsizing to a capsule wardrobe might be the solution for you.

Capsule wardrobes consist of a limited number of versatile clothing items. A foundation of timeless basics partnered with a few statement pieces can make putting outfits together easy and enjoyable.

People decide to create a capsule wardrobe for several reasons. Having a limited number of items cuts down on consumption, making it a sustainable practice. Others want to save time and stress when getting ready, knowing their closet is full of practical items they love. No matter the reason, creating a capsule wardrobe can help you define your style and dress with ease.

Interested? Here’s how to build a capsule wardrobe:

Assess your current wardrobe. Go through each item of clothing and decide whether to keep or donate it. Ask yourself these questions: Does this fit? Is it comfortable? Do I have items to pair it with? Do I love it?

Plan your capsule wardrobe. Decide how many pieces you want your capsule wardrobe to contain. Many capsules are between 35-50 items. Consider the accent colors you like best, and which neutrals they pair well with. Make sure to include items that can accommodate both casual and formal occasions.

Build your capsule wardrobe.

Review the clothing remaining from your closet cleanout and identify what is missing. When shopping for new items, prioritize comfort and quality, so you can get the most use out of your clothing. You can plan out a capsule wardrobe for each season or create two – for warmer and colder weather. Pack seasonal items away to avoid distracting from the clothing that’s in use.

Enjoy your stylish selection!

Local boutiques recommend their favorite wardrobe staples:

“Never underestimate the power and versatility of the white shirt. Paired with the other pieces in a capsule wardrobe, you can be dressed for any situation.”

Ani Yacoubian Riggs, Yacoubian Tailors

“Every wardrobe needs a blazer. This staple piece instantly elevates any outfit – it can take you from the gym to work, work to drinks, and everything in-between. Opt for a neutral color in a versatile fabric to make your favorite piece multi-seasonal.”

Janet Miller, Irma Marie

“Flowy dresses in laidback fabrics are the perfect one and done summer essential. Add sandals and accessories for an effortless and easy style.”

Silvina Peralta-Ramos, Antibes

Makeup Foundations 101

By Christina Davenport

When it comes to makeup routines, there is no one-size-fits-all approach. How you decide to wear your makeup should be all about having fun, getting creative, and feeling beautiful, but there are still some foundations that will help set you up for cosmetic success. Read on for several ways to stay safe and get the most out of your prized products.

Makeup can be expensive, and it also has a shelf life. In order to not put undue stress on your wallet, take your time exploring the world of cosmetics. Try just a few products at a time, and make sure they work for your routine and skin before purchasing more.

Always apply makeup to a clean face. Even if you washed your face the night before, bacteria can still transfer from your sheets and pillows, so wash your face once more in the a.m. before applying any product.

Try to apply makeup in natural light. Set up your station near a window when possible. If that is not available to you, consider purchasing a magnifying mirror, which can shed light on imperfections

that are often hard to see under the shadow-casting light common in bathrooms.

Don’t apply makeup with dirty brushes and sponges. Dirty applicators can introduce bacteria to your skin and can result in breakouts. Plus, having clean brushes will make for a smoother application. This means your makeup will go further, saving you money in the long run! As a rule of thumb, try to clean your brushes and sponges weekly.

This one goes without saying, but don’t sleep in your makeup. Falling asleep with a full face of cosmetics can clog your pores and even make them

larger. This practice can also keep your skin from getting the hydration it needs. Resist the urge to pump your mascara wand.

Unfortunately, this is yet another way to have bacteria slip into your products, and the added air can dry your mascara out faster. To evenly coat the wand, try swirling it instead.

Listen to your skin. Know your skin type, and if you notice rashes, breakouts, itchiness, or redness after using a new product, stop using it immediately. Also remember that your skin changes as you age, so it’s okay if your products and routine change too.

CHATTANOOGA BOARD OF DIRECTORS

Twila Layne

Dr. Quincy Jenkins Chattanooga State Community College

Glenn Morris Immediate Past Chair M&M Industries

Dr. Chris LeSar Immediate Past President Vascular Institute of Chattanooga

Corinne Henderson Henderson + Gardner PLLC Gregg Gentry Erlanger Health System

Dr. Harish Manyam Erlanger Health System

Dr. Shewanee Howard-Baptiste Leadership Dev. Chair University of TN at Chattanooga

D. Channing Muller DCM Communications

Renee Ford BOARD CHAIR Elliott Davis

Dr. Alison Bailey BOARD PRESIDENT Centennial Heart at Parkridge

Scott Rowe Encompass Health Rehabilitation Hospital

Pastor Ernest Reid Second Missionary Baptist Church

Dr. Mary Lambert City of Chattanooga

Chris Hopkins Giving Society Ambassador Apogee Wealth Partners

Tom Ozburn, FACHE Parkridge Health System We R CPR

4 Ways to Refresh Your Home Without Breaking the Bank

Whether it’s changing seasons, the start of a new year, or simply the evolution of personal taste, revamping your spaces can have a major impact on how you feel. From creating cozy corners perfect for reading to flooding a room with color and energy, it can be overwhelming – not to mention expensive! – to redecorate a space, but it doesn’t have to be. Here, we outline several ways to usher in welcomed change without breaking the bank.

By Christina Davenport

Paint, Stain, and Wallpaper, Oh My!

When it comes to livening up your spaces, don’t underestimate the impact of a fresh coat of paint. In most rooms, there is more wall than anything else, making it a great option for delivering a pop of personality. Simply repainting a room can work wonders, but your options don’t stop there. Repainting cabinets in kitchens, bathrooms, and powder rooms is more cost-effective than replacing them, and restaining wood is another great choice. For purveyors of patterns, wallpaper can be your best friend. Available in bold and unique styles or more subtle selections, there’s sure to be an option that suits your taste.

Tend to Your Textiles

Another great way to introduce color, textures, patterns, or to reinforce a theme is through textiles. Whether it be rugs, curtains, throw pillows, upholstered chairs, or even a stair runner, these fabrics are varied and versatile. Curtains and pillow covers can be easily changed to reflect the season, and switching them out periodically requires minimal storage space. For neutral lovers who can sometimes be hesitant when it comes to bold colors or patterns, textiles can be a great, less permanent way to introduce them to your space.

Bring on the Embellishments

Regardless of your style, there are several ways to showcase unique pieces and elements throughout your home. This will give visitors a glimpse into who you are and what you enjoy. Though it requires a bit more effort, replacing your trim or backsplash can be a prime option for adding elegance or creating a simple and soothing aesthetic. Plumbing fixtures and hardware –think faucets, doorknobs, and cabinet pulls – can also layer in different shapes and sheens. And don’t forget the lighting! Swapping out chandeliers, pendants, sconces, and table or floor lamps can make an immediate and drastic change.

Add Some Art

One of the easiest ways to transform a space is by switching up your art. Use the content and color to emphasize the mood you are trying to create, and look for pieces that resonate with you. You can also flip the script by keeping your original pieces and changing out the frames. Don’t overlook living art – incorporate live plants and floral bouquets when you can. After all, no two flowers are the same!

rom the beginning, the mission of CityScope® magazine has been to provide the Chattanooga area with a wonderful sense of pride, optimism, hope, and joy through delightful stories and beautiful visuals shown in a captivating glossy publication. Celebrating what’s so special about our area has provided a welcomed reprieve from the demands of daily life. Cheers to 30 Years! and creating happiness for years to come.

SPECIAL S ECTION

Beautifully You

Highly skilled and compassionate, there is a lot to know about the surgeons, nurse practitioners, nurse injectors, licensed aestheticians, and other professionals who have dedicated much of their lives to serving their clients. What follows are several of our area’s most accomplished cosmetic professionals who are serving their clients with exceptional quality services.

Building Her Clients’ Confidence

Lindsay Hicks initially chose a career in nursing due to her strong desire to help people achieve their optimal level of health and well-being. “Once I began adding aesthetic treatments into my repertoire of skills, an entirely new perspective of well-being was revealed to me,” Hicks explains. “I found that a lot of times, when my clients feel confident in their own skin, they feel better and it shines throughout every aspect of their life.” After a decade of nursing and more than a year dedicated to aesthetics specifically, Hicks has found that her many wonderful relationships with her clients have given her the most happiness in her profession. “My clients become like family to me, and I love getting to know them on an individual basis,” she says.

1

Lindsay Hicks

ALCHEMY MEDSPA & WELLNESS CENTER

What does your day-to-day look like?

Every day looks a little different, but most of my days are filled with appointments where I customize a treatment plan for each client depending on their area of concern, whether it is Botox, dermal fillers, skincare, etc.

2

Best of the best! Lindsay is professional, considerate, approachable, understanding, and her work is very natural. I trusted her judgment, and I’m so glad I did!” - Heather

What’s the most rewarding part of your profession?

The most rewarding part of my career is helping clients find the very best version of themselves and allowing them to experience a level of happiness that shines through every aspect of their daily life.

3

What would you consider to be your main strengths?

I would say that I am very approachable, relatable, and most importantly, I listen to my clients’ wants and needs. I am also very particular with attention to detail when treating my clients with injectables such as fillers and toxins so that they achieve a very natural result.

4

How do you choose the right procedure for your clients?

I consider the client’s goals, their budget, and what their options are regarding any downtime post-procedure.

5

What

is your philosophy when it comes to the care of your clients?

I want every client to know that they are my priority. Every service I provide is customized to the specific goals of each client. I want our clients to feel pampered, welcomed, and confident that they can trust me and my team of skincare specialists.

Helping Patients Love Their Skin Cara Hennings,

1

An early diagnosis of basal cell carcinoma (BCC) led Dr. Cara Hennings to the field of dermatology when she was in medical school. She explains, “A dermatologist in my hometown did an overly aggressive surgery for my BCC, which resulted in a large scar. My personal experience gave me insight into what proper patient care should be – my goal is to help patients love their skin and feel comfortable in it, which leads to better self-esteem and confidence.” Dr. Hennings has now been practicing in Chattanooga for 10 years, and she recently relocated to Four Bridges Dermatology & Cosmetics in June of 2022. “I really love coming to work every day,” she says. “I feel very blessed to be a dermatologist and to be working in a career that I love.”

Dr. Hennings is an outstanding dermatologist and has treated me both for skin cancer and cosmetically. She is the most caring, compassionate, and conscientious doctor ever, and she is so gentle with all of her procedures.”

– N. Carroll

FAAD FOUR BRIDGES DERMATOLOGY & COSMETICS

MD,

What does your day-to-day look like?

Every day is different in the field of dermatology. I might have a surgery in one room, a newborn with a rash in another, and someone wanting a filler in the next. It really keeps the day interesting and diverse.

2

What would you consider to be your main strengths?

I really strive to do my best to listen to patients and connect with them. I also feel like my expertise in my field has given me the ability to correctly diagnose and treat whatever issues my patients may be facing.

3

What is one of your happiest professional moments?

I love it when a patient comes back and says that they haven’t felt this good in a long time.

4

What’s the key to making a great first impression?

To smile and have the patient know that they have been heard. I currently have patients I have been working with for 10 years.

5

How do you choose the right procedure for your patients?

It really is about what the patient wants and their goals. I tell patients that I want them to feel fresher and naturally confident in their own skin.

Marj,

We take the little things for granted: the warmth of the sun, a phone call with your best friend, a kind smile from a stranger.

You entered my life years ago, but it wasn’t until recently that we’ve really come to know each other. Wise, confident, and delicately bold, you’ve worked hard to make a name for yourself, and sought to help others be equipped to do the same. But also, you are a spunky and talented woman, poised and put together, with a very big heart.

Time is our most precious commodity and should not be given carelessly. Not only have you given me your time, but selflessly share your wisdom and experiences with me, no one of any special circumstance, but clearly someone you see as worthy – something I can neglect to acknowledge in myself.

“The delicate balance of mentoring someone is not creating them in your own image but giving them the opportunity to create themselves.” You have done and continue to do that for me. Thank you Marj for all that you are and all the ways that you fill up my life. You are a cherished gift and friend.

- Marlena

“Wise, confident, and delicately bold, you’ve worked hard to make a name for yourself, and sought to help others be equipped to do the same.”

inspired by MARLENA PALMER MARJ FLEMING

PHOTO BY EMILY PÉREZ LONG

MARLENA MARJ

Carmen,

You know I always say everyone needs a Carmen Davis, but they can’t have mine! Carmen, you are a walking inspiration. You’re a consistent advocate for our kids, local artists, and small businesses. When the pandemic hit, you and a group of friends jumped into action immediately to provide daily hot meals to kids in areas that relied on school meals for food. You are a charter member of a fund that invests in organizations and businesses in the Black community. You’re a big supporter of culinary arts programs for our local high schools. Those kids are afforded the opportunity to work alongside world-renowned chefs. That experience alone is priceless. You also work tirelessly for Teacher Appreciation Week. I’ve watched you work with several schools and local business owners to secure donated breakfasts and lunches for teachers, administrators, and support staff.

I could go on all day about all the things that you do. You don’t do any of it to be recognized. You do it because you believe that “To whom much is given, much is required” (Luke 12:48). Sis, you have inspired me to be more active in our community. It’s impossible to be around you and not get inspired to get in the trenches. I know I’m on three to four boards just from your recommendation, and I love the work we are doing with those organizations. When you call, I simply ask, “Do you need a check, or are we hitting the ground running?”

- Sharon

“Carmen, you are a walking inspiration and a consistent advocate for our kids, local artists, and small businesses.”

inspired by SHARON GREEN CARMEN DAVIS

CARMEN

SHARON

MEREDITH BOCIAN

Meredith,

As a broadcast journalist, I know how hard it is to juggle a demanding job while also being the best wife and mother I can be to my family. Determination and grit are something you were born with. Meredith, you have spent most of your life inside a classroom. Your love of books began at a very young age, and I could always find you with a book. As a child, I remember your favorite Disney character was Belle, the princess who loved to read. As you continued grow, we all knew that you would take your love of reading and

turn it into a selfless mission of educating and encouraging children throughout our community.

Making major life decisions is not easy. It’s something I faced years ago when I returned to broadcast journalism. You inspired me then, just like you inspire me now. You always encouraged me to chase my dreams and never settle for less. I am so thankful you encouraged me to do what I love. Meredith, you are a wife, a mother of three, and teach at three different schools in the Tennessee Valley. You never stop. You rise before the sun, make

lunch is packed, and attend every soccer game while also preparing students in the classroom for their successful futures. When we were children, our parents always encouraged us to know how important our bond is as siblings. We have carried that bond throughout our lives. We have so many stories and so many blessings because of our friendship. I know our parents are so proud of the difference you have made in our community. I am thankful for your love, support, and willingness to help future generations succeed.

sure every

“You always encouraged me to chase my dreams and never settle for less. I am so thankful you encouraged me to do what I love.”

inspired by KAY BLEVINS

PHOTO BY EMILY PÉREZ LONG

MEREDITH KAY

Where to begin? Writing to you about the many ways you inspire every day presents a huge task. On the one hand, limitations of time and space make the letter a bit challenging. On the other hand, putting into words description of your character and character traits comes easily.

Wordsmith. An accomplished writer. A poet. A published author. Award-winning educator who initiated discussions of race and equality as a teacher decades ago. A passionate advocate for what is right.

A teacher who is constantly a student. Quiet and competent;

PHOTO BY EMILY PÉREZ LONG

confident not just in yourself but in those around you. You treat what could be challenging as a learning experience. You have been described as fierce and fearless, unbought and unbossed.

Some see you as an activist. I see you as an active leader – engaging others to make positive change through unity.

With your delightful sense of humor and verbal observations you lighten the mood: you bring laughter to serious, potentially intense situations, deflecting tension, and initiating productive discussion.

Life is hard. Losses are heartbreaking. Through your experiences you teach that one cannot be tentative about life. You comfort.

Faith and family and friendships are key in your life. Being around you is uplifting – hearing stories of you, a single parent, putting yourself through college. Special education teacher. World traveler who volunteered instead of simply traveling through. You inspire as a model to show handling challenge by looking at opportunity, not defeat.

Guided by courage and humor and love. Forward-looking. Complex, yet simple. Ageless. Timeless. Refined, but sassy. Definitely, unapologetically dope.

Looking forward to our conversations and next adventure.

Dear Eva (known fondly as Eva Jo),

- Marcy

“With your delightful sense of humor ... you bring laughter to ... potentially intense situations, deflecting tension, and initiating productive discussion.”

inspired by MARCY EASON EVA JO JOHNSON

MARCY EVA JO

MENTAL HEALTH

Rebound From Rejection

Rejection is a scary thing for many people. Whether you apply for a job, attend a new social event, or try to connect with another person on a romantic level, putting yourself out there means facing the possibility that you will be rejected. In order to learn more about how to cope with rejection in a healthy way, we spoke with Tyler Clemmons, a licensed clinical social worker with Roots Counseling Center.

Rejection is a hard pill for anyone to swallow, but for some it can cause lasting damage. “A lot of times, rejection is a triggering issue that brings people in to therapy,” Clemmons says. “It can be kind of earth-shattering for some people.” Rejection in its many forms is a universal human experience – it happens to everyone at some point, but that doesn’t change the fact that it hurts. According to Clemmons, the reason many of us find rejection to

By Catherine Smith

be particularly painful is that it tends to illuminate our deep-rooted insecurities. “A lot of us are very good at avoiding our insecurities, or hiding them from ourselves and others. Rejection tends to magnify our biggest insecurities and forces us to confront them,” he explains.

“Unfortunately, the experience of being rejected can validate what-

ever insecurities you already have. People tend to take it as evidence to support the worry that they are not good enough,” Clemmons shares. For example, being turned down for a promotion at work can make you feel as though you don’t have what it takes to succeed. Similarly, going through a breakup can bring up worries that there is something inherently wrong with you, or that you will be alone forever. These negative thought patterns

are very common, especially for people who have experienced repeated rejections.

“Rejection can taint the lens we view the world through,” Clemmons explains. “After a number of rejections, this can lead us to avoid taking risks or putting ourselves out there for fear of being rejected again.” Though this may seem like a good way to avoid pain, it can end up holding you back in life. For example, you may pass up on a job opportunity or avoid trying to make plans with people you’d like to spend time with – essentially counting yourself out before you even have a chance. This can end up being just as painful as being rejected. Luckily, Clemmons has some advice for coping in healthier ways.

First of all, it is important to challenge negative thoughts when they arise. “Try to step back and ask yourself, ‘Are these negative thoughts true, or are they an exaggeration?’ It can be helpful to try looking at things more objectively,” Clemmons suggests. Reflecting on rejection without jumping to conclusions about yourself and your worth can help you make peace with it. “The most positive outcomes happen when people are able to make sense of a situation,” he says. “For example, ‘that person probably didn’t leave me because of this specific flaw; we just weren’t compatible, and it didn’t work out.’”

Unfortunately, sometimes we are rejected without an explanation, and Clemmons says this can be particularly difficult to process – especially in romantic relationships. “A lot of times I hear people say, ‘I just wish they would have given me feedback about why they didn’t want to pursue anything,’” he explains. “When you don’t get that feedback, you’re left to your own imagination, and that can take us to some pretty dark places.” In these instances, Clemmons suggests spending time with friends and loved ones rather than allowing yourself to be isolated – they can help remind you that you are good enough, even if you don’t feel it.

Finally, it is important to let yourself experience the negative feelings that rejection can bring up –sadness, disappointment, confusion, even anger. Minimizing or bottling up these feelings tends to prolong the process of healing that needs to take place. “Accept and acknowledge your feelings and affirm yourself: ‘I’m proud of myself for trying and having the courage to put myself out there,’” Clemmons advises. If you find yourself unable to move past these feelings, however, it can be helpful to speak with a trusted friend or a professional. At the end of the day, these feelings are part of what makes us human. As Clemmons says, “Rejection is going to hurt, and that’s okay. We’re not meant to be indestructible.”

Tyler Clemmons Licensed Clinical Social Worker, Roots Counseling Center rootscounselingcenter.com

“Accept and acknowledge your feelings and affirm yourself: ‘I’m proud of myself for trying and having the courage to put myself out there.’”

Communicating Through Conflict

Good communication in a romantic relationship is essential for expressing your needs and desires as well as solving problems large and small. Here, we spoke to Karisa Kaye, a therapist at I Love Us Relationship & Intimacy Counseling, and Harrison Brown, a counselor at Roots Counseling Center, to learn more about communicating through conflict.

By Chelsea Risley

Identify Your Communication Styles Once you recognize your needs and habits in a difficult discussion, you can change negative patterns. Kaye outlines seven toxic forms of communication to watch out for: invalidation, escalation, criticism, defensiveness, believing the worst, stonewalling, and contempt. “It’s important for couples to identify what triggers and initiates a negative cycle together, and how each partner plays off of the other, so they can start working to do things differently with one another,” Kaye stresses.

In addition to avoiding those pitfalls, ask your partner what they need from you when you’re talking through conflict together. For example, do they feel overwhelmed by raised voices? Do they need the comfort of a grounding touch during a discussion, or do they prefer distance?

Take Timing Into Account It can be helpful to tell your partner in advance if you’d like to talk about an issue so they have time to process their thoughts and feelings. You’ll both have a better chance at communicating clearly without the defensiveness that sometimes comes from feeling blindsided.

Even with this preparation, things can still get heated. “When communication is no longer effective, but is starting to cause harm, I coach couples to ask for a ‘time out,’” Kaye explains. The couple decides how much time they’ll give themselves to process and deescalate, and then they’ll return to the discussion. “If utilized well, asking for a time out can be a very respectful way of protecting a couple’s connection,” she says.

Resolution Isn’t Always Agreement No matter how well you communicate, sometimes it feels like there are bigger, unsolvable areas of contention. “These heavy hitters are not right and wrong issues, but instead are differences in perspective based on deeper, unchanging aspects of each person,” Brown explains. These could be things like introversion versus extroversion and type A versus type B personalities. This is where healthy communication is invaluable – “if needs are expressed, feelings are shared, compromises are made – then both parties feel understood and cared for, which is often 90% of the battle,” he says.

Harrison Brown, MA, NCC Counselor, Roots Counseling Center

Karisa Kaye, MAMFT Marriage and Family Therapist, I Love Us Relationship & Intimacy Counseling

By Mary Beth Wallace

Protein is an essential part of a healthy diet. This macronutrient promotes muscle growth, enhances immunity, and fuels your energy, among other important functions. But in a world that’s inundated with protein products – everything from shakes and smoothies to powders and bars – is it possible to get more than you really need?

The truth is, the majority of Americans easily meet and even exceed their protein needs. For the average adult, the recommended dietary allowance is a minimum of 0.8 grams of protein per kilogram of body weight (for a person weighing 140 pounds, this would translate to roughly 50 grams of protein per day). For comparison, a standard three-ounce serving of chicken breast contains 26 grams – supplying more than half of the recommended daily intake.

Of course, this general recommendation doesn’t paint the full picture. For everything you need to know about eating enough protein, keep reading!

Who needs more protein?

In addition to size, factors such as age and activity level can determine how much protein you need. Protein needs increase as you age; it’s recommended that older adults (those 50 years and older) consume closer to 1 or 1.2 grams of protein per kilogram of body weight per day in order to better preserve muscle mass and maintain their independence. Athletes also have higher needs – anywhere from 1.2 to 2 grams per kilogram. Finally, expecting moms require a slightly higher intake of protein throughout their pregnancy.

When should you eat protein?

American diets are notorious for carb-heavy breakfasts and protein-heavy dinners, but it’s a much better idea to spread out your protein consumption evenly among your main meals. In fact, some research suggests that it’s beneficial to eat more protein earlier in the day, especially if you’re trying to build muscle. A good rule of thumb is to consume between 15 and 30 grams of protein per meal. Ideally, your protein intake should be balanced with carbohydrates and healthy fats.

What are the best sources of protein?

When it comes to protein-rich foods, most people immediately think of meat. And while animal sources of protein such as lean meats, poultry, and fish – plus eggs and dairy – can help you quickly meet your protein needs, it’s also possible to get everything you need from a plant-based diet. Legumes, whole grains,

nuts and seeds, tofu, and even some vegetables are all excellent meatless protein sources. For example, one cup of cooked quinoa contains about eight grams of protein. Paired with a half cup of black beans alone, which clocks in at just over seven grams of protein, you’ve already created a meal that has a healthy dose of protein – and that’s if you don’t add veggies or cheese!

While protein bars, shakes, and powders can help those who aren’t getting enough protein in their regular diets, these supplements are often unnecessary and may be high in added sugars and calories; some brands of protein powders have as many as 20 grams of sugar per serving. Make sure to read the label carefully, and watch your portion size to keep consumption under 30 grams of protein per serving.

But can you consume too much protein?

This is one of those situations where “too much of a good thing” is applicable. Unlike carbs and fat, excess protein isn’t stored in the body; instead, it’s converted into glucose for immediate energy or stored as fat. In other words, overconsuming protein will not result in increased muscle growth or strength, and it could even lead to weight gain. Some studies also indicate that diets high in protein, especially protein derived from animal sources, can put added stress on your kidneys; in particular, those with kidney disease and a history of kidney stones are generally advised against high-protein diets.

At the end of the day, protein intake is highly individualized, and there are many ways to hit your protein goals. It never hurts to consult your physician or a dietician to make sure you’re meeting your needs!

Plant-Based Perfection

There are many reasons to give plant-based meat alternatives a try, from health concerns to environmental ones. High-quality alternatives to animal proteins can help you reduce your saturated fat intake and improve heart health, as well as increase your fiber consumption. These products also typically use fewer natural resources and have a lower impact on the environment than the meat industry.

Different options for meat alternatives are readily available, including jackfruit, which mimics the texture and flavor of meat as well as provides nutrients and protein, and tofu, which provides both protein and amino acids along with a variety of vitamins.

If you’re unsure where to start with plant-based proteins, try these recipes from the kitchens of two Chattanoogans!

“I’m inviting all my barbecue lovers to indulge in this healthy, plant-based barbecue sandwich made from jackfruit. It satisfies my love for barbecued foods, and I’m sure it’ll please yours! If you’re one to meal prep, you can enjoy this barbecue jackfruit in a sandwich or wrap for a work lunch, on nachos for a big family dinner, or maybe just on a salad at home. No matter how you eat it, this recipe is a must-try!”

– Aurellia Alexandre, Owner and Chef

Plant Power Cafe & Juice Bar’s Pulled BBQ Jackfruit Sandwich

SERVES 2-3

PREP TIME: 10 MINUTES

COOK TIME: 20 MINUTES

• 1 can green jackfruit, drained very well

• 1 small onion, diced

• ¼ cup water

• 1 Tbsp. cumin

• 1 tsp. liquid smoke

• ½ Tbsp. garlic powder

• 1 tsp. paprika

• ½ Tbsp. onion powder

• Pink Himalayan salt, to taste

• 1 cup barbecue sauce of your choice

• 2 Tbsp. olive oil

Using your hands, pull the jackfruit apart into shreds. Sauté onion in water until soft and slightly brown. Add jackfruit and seasonings and cook for 10-15 minutes over medium heat. Add barbecue sauce and oil and heat until sauce reaches desired thickness. Serve on a whole wheat or ciabatta roll, and top with your favorite slaw. Enjoy!

Shayla Toombs-Withers’ Vegan Eggroll in a Bowl

SERVES 4 | PREP TIME: 15 MINUTES | COOK TIME: 20 MINUTES

For the sauce:

• ¼ cup soy sauce

• 1 Tbsp. curry-flavored balsamic vinegar (my favorite is California Balsamic Curry)

• 1 Tbsp. tahini

• 1 Tbsp. cornstarch

• ⅛ tsp. cayenne pepper

• ¼ tsp. red pepper flakes

• ¼ tsp. black pepper

For the bowl:

• 16 oz. extra-firm tofu

• ¼ cup vegetable broth

• 1 large carrot, grated

• ½ onion, chopped

• 1 cup mushrooms, chopped

• 1 head cabbage, chopped

• 4 tsp. garlic, minced

• 1 Tbsp. ginger, minced

Optional toppings:

• Green onions, chopped

• Dry roasted peanuts

• Wonton strips

• Fresh cilantro, chopped

Combine the sauce components into a bowl and whisk, then set aside. Drain water from tofu and crumble into non-stick pan with vegetable broth. Sauté on mediumhigh heat until brown, about 10 minutes. Add vegetables, garlic, and ginger to skillet and start to cook down, about 5 minutes.

Add sauce to pan and continue to stir for 5 more minutes. Top with green onions, dry roasted peanuts, wonton strips, and fresh cilantro, and serve.

Spicy Pumpkin Burritos

SERVES 8

These hearty vegetarian burritos are perfect for meal prep! The addition of pumpkin gives this dish an extra boost of nutrition.

• 1 tsp. olive oil (extra-virgin preferred)

• ½ cup frozen whole-kernel corn

• 1 (15.5 oz.) can black beans, rinsed and drained

• 1 (15 oz.) can solid-pack pumpkin (not pie filling)

• 1 cup cooked brown rice

• ¼ cup water

• 1 tsp. ground cumin

• 1 tsp. chile powder

• ½ tsp. dried oregano

• ¼ tsp. cayenne

• 8 (8-inch) whole-grain tortillas

• ½ cup green onions, sliced

• ½ cup fat-free sour cream

• ½ cup lettuce, shredded

• ½ cup tomato, chopped

In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the corn for 4-5 minutes, or until slightly browned, stirring occasionally.

“As a busy working mom, I like to cook meals that are simple yet nutri tious and filling. If you’re short on time, use pre-chopped vegetables to prepare it. If you’re extra hungry, add a cup of brown rice to make it even more filling. The flavors in this dish will really wow your taste buds! You can have a delicious, healthy meal on the table for your family in minutes.”

Shayla Toombs-Withers, Chattanooga, TN

Stir in the beans, pumpkin, rice, water, cumin, chile powder, oregano, and cayenne. Bring to a simmer. Reduce the heat and simmer for 4-5 minutes, or until heated through.

Warm the tortillas using the package directions.

Spoon the filling down the center of each tortilla. Sprinkle the green onions over the filling. For each burrito, fold two sides of the tortilla toward the center. Starting from the unfolded side closest to you, roll the burrito toward the remaining unfolded side to enclose the filling. Transfer with the seam side down to plates. Top with the sour cream. Sprinkle with the lettuce and tomato.

Nutritional Information: Calories 259 | Total Fat 3g | Sodium 366mg

| Total Carbohydrate 49g | Dietary Fiber 9g | Sugars 9g | Protein 10g

Source: American Heart Association

WORKOUT WITH A LOCAL

Jeana Oldham’s Upper Body Blast

“What I love about this workout is that each exercise is a multi-joint exercise and targets multiple body parts at once. For those who don’t have a lot of time to work out, exercises like this allow you to strengthen more muscle groups in less time! This exercise series is not only a solid upper body blast, but hits on core and cardio as well when you keep the rest breaks short. Perform the circuit 1-3 times for a great workout, and rest 30-45 seconds between each exercise as needed.”

Photography by Ryan Long

Up and Down Planks

Starting from a forearm plank position, press up into a full plank/push-up position by pressing up with your right arm and then the left. Next, return to the forearm plank by going down to your forearm on the right and then the left. This is considered 1 rep. You can do this exercise from your knees if you need an easier modification. Complete 6-10 reps leading with your right arm before switching to the left for another 6-10 reps.

Dumbbell Side Lateral Raises

Hold a dumbbell in each hand with your arms by your sides. Raise your arms out to the sides like an airplane with palms facing down, making sure to come no higher than shoulder level. Hold this top position for one second, then return your arms back to your sides. Perform 10-20 reps.

Supinated Front Raises

Hold one dumbbell in each hand with your arms by your sides and palms facing forward. From here, with a slight bend at the elbows, raise your arms straight up to shoulder height, hold for one second at the top, and then return to the starting position. Perform 10-20 reps.

Plank Shoulder Taps

Start from a full plank/push-up position. Next, alternate tapping your left shoulder with your right hand and then your right shoulder with your left hand. Aim to keep your body as still and centered as possible while you alternate tapping each shoulder, using your core as an anchor. Keep your neck and back in a neutral position and your feet shoulder-width apart. Alternate shoulder taps for 30-60 seconds.

INSIST

When Siskin Hospital helped O cer Jay Lamance get back to serving the community following his stroke, he couldn’t have imagined that just a few months later his father James would su er a stroke as well. Jay knew rsthand the challenges his dad would face, but he was also a thriving testimony of the amazing di erence Siskin Hospital’s state-of-the-art Stroke Program could make. He knew they HAD A CHOICE. Con dent that the same quality care he had received would help his dad get back to everything he loved, he insisted on Siskin. And today, father and son are celebrating each new milestone together.

Start your next chapter with our weight loss surgery team.

If you’re considering weight loss surgery, our team at CHI Memorial in Chattanooga is ready to help you on your path to success. You will have the support of our doctors, nurses and nutritionists every step of the way. Our weight loss program is built to fit your individual needs. Many have gone before you to experience spectacular success. It’s your turn now. Start a new chapter, with a new you.

For more information about weight management programs or seminars, call 423.899.1000 or scan the QR code.

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