Tri-Cities Healthy Living Magazine Sep'14

INTRODUCING THE

premiere issue OF THE TRI-CITIES' NEWEST HEALTH AND LIFESTYLE MAGAZINE TRI-CITIES

CAMPING: FROM GEAR TO GRUB TREKKING THE TWEETSIE TRAIL

festivals, fairs & flings 38 OUTDOOR EVENTS TO USHER IN FALL

Experience the Difference • NO CONTRACT with our month-to-month membership.

• Stay on top of your progress with our convenient Fitlinxx interactive tracking system. Monitor your goals and activity from the gym or from home.

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• Choose among our extensive cutting-edge group fitness classes, complimentary to your membership.

For more information, call 423-431-6668 or email us at wellnesscenter@msha.com.

www.wellnesscenter.msha.com 200 Med Tech Parkway, Suite 200 • Johnson City, TN 37604

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| vol. 1 no. 1

PHOTO BY WENDY WOODS

september 2 0 1 4

features INTRODUCING THE

premiere issue OF THE TRI-CITIES' NEWEST HEALTH AND LIFESTYLE MAGAZINE TRI-CITIES

CAMPING: FROM GEAR TO GRUB TREKKING THE TWEETSIE TRAIL

festivals, fairs & flings 38 OUTDOOR EVENTS TO USHER IN FALL

ON THE COVER

walking the walk p32

Although local physicians are busy encouraging their patients to live a healthy lifestyle, how well do they follow their own advice? We asked six local doctors to share their secrets. Here’s what they said.

BY LEIGH ANN LAUBE

gone camping! p17

Whether you choose a close-to-home campout in the backyard with the little ones or opt for a few nights in the mountains, we’ve got you covered as far as what to bring, what to eat and how to keep busy.

BY AMANDA FURRER, BONNIE KRETCHIK, KATIE MCPHERSON & MELISSA PETERSON

crisp fall fun p26

Fall is the perfect time of year to be out and about, soaking up the remaining summer rays. So for the weekends that seem to be calling you outside, we’ve compiled a list of fabulous outdoor events around the Tri-Cities.

BY DEBRA MCCOWN

SEPTEMBER 2014

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departments

9

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p40

beat

TRENDS | NEWS | PEOPLE

B Y A N D R E A D AV I S & D E B R A M C C O W N

10

Let’s talk Tweetsie.

12

Drink Up!

13

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dose

p10

INSIGHT | ADVICE | SOLUTIONS

B Y A N D R E A D A V I S , J O A N N G U I D R Y & K AT I E M C P H E R S O N

14

Deciphering your body’s signals.

16

Managing menopause.

39

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body

p13

NUTRITION | FITNESS | BEAUT Y

BY ANDRE A DAVIS, RYAN MC ALE AVE Y-SMITH & K AT I E M C P H E R S O N

40

Walk your way to healthy.

42

Gridiron grub.

44

Perfecting the pedi.

45

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p12

balance

MIND | SPIRIT | FINANCE

p16

BY ANDRE A DAVIS, RYAN MC ALE AVE Y-SMITH & K AT I E M C P H E R S O N

46

Connect to the cloud.

47

10 things to know about depression.

48

Reaping the rewards.

p48 p42

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tchealthyliving.com healthyliving.com | SEPTEMBER 2014

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publisher

MARK BAGGARLY mark@tchealthyliving.com

Life is full of choices.

Choosing a health care provider is one of the most important decisions you will make.

EDITORIAL

editorial@tchealthyliving.com

executive editor

KARIN FABRY-CUSHENBERY managing editor

MELISSA PETERSON contributing writers

AMANDA FURRER JOANN GUIDRY LESLEY JONES BONNIE KRETCHIK LEIGH ANN LAUBE DEBRA MCCOWN CYNTHIA MCFARLAND LEIGH NEELY editorial assistant

KATIE MCPHERSON editorial interns

MADELINE CALISE ANDREA DAVIS RYAN MCALEAVEY-SMITH

ART & PRODUCTION art@tchealthyliving.com

creative director

JASON FUGATE

production manager

CYNTHIA BROWN

graphic designers

CASEY ALLEN CHRISTINA GEIGER

graphic design intern

KRISTY TAYLOR

photographers

SCOTT CHRISTIAN JOHN JERNIGAN WENDY WOODS

SALES director of sales

MARK BAGGARLY

mark@tchealthyliving.com

administration/accounting

JENNIFER BOLDEN

billing@tchealthyliving.com

HEALTHY LIVING MEDIA president

KATHY JOHNSON

kathy@tchealthyliving.com

Healthy Living Tri-Cities, September 2014. Published monthly by Healthy Living Media, LLC and distributed by The Caddy Group, Inc. 2332 Volunteer Parkway, Bristol, TN 37620. All contents copyright 2014 by Healthy Living Media, LLC. All rights reserved. Nothing may be reprinted in whole or in part without written permission from the publisher. For back issues or advertising information, call (423) 794-8780. Return postage must accompany all unsolicited manuscripts and artwork if they are to be returned. Manuscripts are welcomed, but no responsibility can be assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements.

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HE ALT H Y

beat TRENDS | NEWS | PEOPLE

fall ball September is finally here, and while we wait for the weather to cool down, football season is just heating up. Kickoff for the NFL is September 4, and we know you’re going to enjoy some finger foods in front of the big screen, so we’ve thought of a way to work it off. Grab the pigskin and get outside for a game of touch football—the average 150lb person burns 297 calories in just 30 minutes.

SEPTEMBER 2014

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beat fresh air PHOTOS ©DAN SCHUMAIER

HE ALT H Y

totally tweetsie T hanks to a broadbased community effort behind the Tweetsie Trail, Johnson City’s new walking and biking path has gone from drawing board dream to real-life reality with impressive speed.

BY DEBRA MCCOWN

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tchealthyliving.com | SEPTEMBER 2014

Picture a place where you can walk under a canopy of trees and soak up the calming green and peaceful sounds of nature. Now, imagine that place is right around the corner in downtown Johnson City.

Open your eyes: That place is real. It’s the Tweetsie Trail, and it opened in August, born of a community effort to make it easier for you to walk, run or ride a bicycle without leaving town.

“We’ve got a great group of people who are interested in doing this for the community, and we see the potential of this being a wonderful recreational trail for families,” says Dr. Dan Schumaier, chairman of the Tweetsie Trail Committee.

“You don’t have to go out of town. You can run, you can bike, you can take the dogs for a walk,” he adds.

“It’s also connected two communities together.”

The new trail, which formally opened with a celebratory “Tweetsie Trail Trek” event August 30, is on a 10-mile stretch of abandoned railroad bed between Johnson City and Elizabethton. Once Johnson City finalized its purchase of the rail-banked

corridor, Schumaier said, the project moved forward quickly.

With a daunting initial construction estimate of more than $5 million, a committee was formed to work on the project. Sixteen months later, the first seven miles of trail, a stretch that runs from Johnson City to Sycamore Shoals State Historic Area, opened at a cost of less than $1 million—an amount raised in donations large and small from across the community.

“We turned down all state and federal money,” says Schumaier. “We said ‘We’re not going to go after any grants; we’re going to see if we can build this ourselves.’” And they did.

That goal became reality as donations poured in from individuals, businesses and local governments, ranging from individual cash gifts of $20 to bridge sponsorships of more than $10,000. And every little bit helped.

“The whole community has come together and donated to put this trail together, including in-kind donations,” says Schumaier. “The in-kind donations are the big ones.”

Among them, a $24,000 trail sign from a local sign company, $25,000 in paving material from another area business and more than $30,000 worth of work putting down the trail’s 12-foot-wide, fine-ground

limestone surface. The city’s public works department, meanwhile, has invested considerable effort in clearing and ditching the trail and removing literally tons of trash from the site.

Institutions along the rail-trail route have also joined the effort, with spur trails being developed to link the Tweetsie Trail to East Tennessee State University and the TiptonHaynes Historic Site.

“The Rotary Club’s putting in a shelter at one place. Milligan College has put in a replica of where there used to be an old train station for Milligan College,” Schumaier said. “We’ve got all kinds of volunteers that are willing to work on the trail as far as keeping certain parts of it clear and cleaned up.”

While city leaders on both ends of the trail tout its potential to drive tourism and economic development as it links the two communities, Schumaier said there are already early signs of trail-based business development.

“We’ve already had a bicycle shop spring up along the trail; you’ll see several of those. There’s a guy that’s got a BBQ place along the trail, too” he says.

“I anticipate during the year there’s going to be all different kinds of walks as well. There’ll be dog walks, nature walks, walks for photography, and that will bring people in from all over. People will want to photograph the wildlife and scenery we have.”

The Tweetsie Trail gets its name from the ET & WNC (East Tennessee & Western North Carolina) rail line, a narrow-gauge railroad that once carried timber and iron ore— and was key in Johnson City’s early growth. The locomotives that ran the route were known for their high-pitched “tweetsie” sound, which echoed through the mountains.

One of the advantages of this trail route, Schumaier says, is that it has few road crossings, making it far safer than city streets. It also offers scenic views and a gentle grade.

“It’s an urban trail, but a large part of it goes through the countryside, and the scenery is gorgeous,” he says. “The trees come up over the top, so it’s like going through a tunnel with a canopy of trees over you.”

The trail development effort, including the stretch from Sycamore Shoals through downtown Elizabethton, is still underway, and you can find out more information about the project at tweetsietrail.com.

“This is really a legacy that we’re going to leave for our children,” says Schumaier. “It’s going to be something that they’re going to be using for years and years in the future.”

“It’s an urban trail, but a large part of it goes through the countryside, and the scenery is gorgeous.”

— DAN SCHUMAIER

WANT TO GO? The trail is open from dawn to dusk. No horses, hunting, alcohol or motorized vehicles are allowed.

To access the Tweetsie Trail:

J OH N S ON C I T Y T R A I L H E A D

The trail begins at the intersection of Legion & Alabama Streets in Johnson City; a trail parking area is available, as are several other parking options.

E LI Z A BE T H TO N

The trail runs beside Lions Field, a local ballfield complex with parking available, located at 2801 West Elk Avenue.

SYC AMORE SHOALS STATE HISTORIC AREA

The trail is right across West Elk Avenue from the state park, and you can park at the visitors’ center, which is located at 1651 West Elk Avenue.

ELIZ AB ETHTON HIGH SC HOOL

The trail runs beside the high school, and trail users can park there; the school is located at 907 Jason Witten Way.

For more information, visit tweetsietrail.com.

SEPTEMBER 2014

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beat the challenge

the water challenge

© SUBBOTINA ANNA / SHUTTERSTOCK.COM

HE ALT H Y

Each month we present our readers with a new challenge to improve their health and wellness. This month we dare you to add more water to your diet.

the problem:

IT’S PLAIN AND SIMPLE: PEOPLE DON’T DRINK ENOUGH WATER.

boost your intake

• TRY ADDING FLAVOR. SQUEEZE IN SOME LEMON JUICE OR WATER FLAVORING TO GIVE YOUR H2O SOME EXTRA ZING.

• DRINK WATER BEFORE OR WITH A MEAL. HAVING A GLASS BEFORE MEALS CAN HELP INCREASE METABOLISM. • FOR THOSE WHO DO NOT LIKE THE “TASTE” OF WATER, HAVE A GLASS WHILE WATCHING TELEVISION. DRINKING WATER WHILE WATCHING TV COULD HELP DISTRACT FROM THE TASTE (OR LACK THEREOF) OF WATER.

six wonderful water facts BALANCE YOUR FLUIDS. Drinking water helps maintain the functions of bodily fluids that aid with digestion, absorption, circulation and maintaining body temperature.

CONTROL YOUR CALORIES. As a no-calorie drink, water can be used to help people lose weight. Try swapping out a regular soft drink for a bottle of water.

ENERGIZE YOUR MUSCLES. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue.

SATURATE YOUR SKIN. Without staying hydrated, skin starts to take on a dry, wrinkly appearance.

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tchealthyliving.com | SEPTEMBER 2014

BE KIND TO YOUR KIDNEYS. Body fluids help to transport waste products in and out of cells. When getting enough fluids, urine flows freely, is light in color and free of odor. When the body is not getting enough fluids, urine concentration, color and odor increases because the kidneys trap extra fluid for bodily functions. Without proper hydration, the chance for kidney stones also increases.

MAINTAIN YOUR NORMAL BOWEL FUNCTION. Keeping hydrated with plenty of fluids keeps things moving smoothly and helps prevent the body from getting constipated.

Sources: webmd.com, mayoclinic.org

• KEEP A BOTTLE IN YOUR BAG, PURSE AND DESK. TAKE SIPS THROUGHOUT THE DAY RATHER THAN DRINKING A TON AT A TIME.

HE ALT H Y

dose INSIGHT | ADVICE | SOLUTIONS

toptrack For 20 years, Topical BioMedics, Inc., has established itself as an R&D leader of topical natural cellular biomedicines for relieving pain. The launch of Topricin’s innovative app, TopTrack, supports the company’s mission to restore the hope and quality of life to millions of people who suffer from pain. TopTrack helps people better understand, address and track their pain and encourages doctorpatient communication.

Another bonus? The app offers users “in-hand” knowledge and treatment options that can be readily applied and tried at the click of a button.

Source: prweb.com

PHONE © DENYS PRYKHODOV;SKELETON © LIGHTSPRING / SHUTTERSTOCK.COM

app

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body signals O ur bodies are amazing biological entities, and we take for granted all that has to go right for us to function every day. But sometimes there are glitches and our bodies send us a signal or two. Think of it as our own version of a check-engine light! Some are nothing more than minor annoyances, but others may be linked to something serious. Because it’s better to be safe than sorry, always talk with your health care provider if something is nagging you. Here’s a look at some common body signals and what they might mean.

bad hair days

DRY/LIMP/THINNING: THIS KIND OF HAIR OVER A LONG PERIOD OF TIME COULD BE A SIGN OF HYPOTHYROIDISM (UNDERACTIVE THYROID).

ALSO, CHECK YOUR EYEBROWS. IF THEY’RE THINNING AND FALLING OUT, ESPECIALLY THE OUTERMOST THIRD, YOU SHOULD HAVE YOUR THYROID HORMONE LEVELS CHECKED. THIS COULD ALSO BE A SIGN OF DIABETES, HORMONAL CHANGES AND A REACTION TO CERTAIN MEDICATIONS, SUCH AS BIRTH CONTROL PILLS. BRITTLE/BREAKS OFF: THIS HAPPENS WITH TOO MUCH CHEMICAL PROCESSING, SUCH AS DYEING, PERMING, BLEACHING AND STRAIGHTENING. IT COULD ALSO BE A SIGN OF ADRENAL GLANDS PRODUCING EXCESSIVE CORTISOL, PERHAPS THANKS TO TOO MUCH STRESS IN YOUR LIFE. SO LET YOUR HAIR GO BACK TO ITS NATURAL STATE AND CHILL OUT!

stick your tongue out No, we’re not suggesting you be rude! But after you brush your teeth in the morning, stick your tongue out and give it a health check.

White coating/patches: A white coating, either in patches or over the entire tongue, is usually a sign of an infection or an autoimmunerelated inflammatory disease. If this condition persists, see your health care provider.

Red/strawberry colored: This is sometimes a sign of a vitamin deficiency, particularly B12 or folic acid. (See “Cracked Corners” for good sources of B12).

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Canker sores: Also known as mouth ulcers, this may be caused by too many citrus foods and drinks and may worsen during times of high stress.

Sore: A sore tongue could be a sign of diabetes or anemia. Excessive smoking can also irritate the tongue and make it sore. Talk to your doctor, and stop smoking!

the eyes have it Redness/bloodshot: When the blood vessels in the whites of our eyes became swollen or dilated, crimson creeps in and we get that fetching bloodshot look. This condition can be caused by dust, too much sun, dry air, infection, allergies or drinking too much alcohol and will usually clear up in a day or two.

A harsh, persistent cough can cause a subconjunctival hemorrhage in your eyes, which will also get better on its own. But any eye redness that persists, causes eye pain and/or vision problems should be looked at by a doctor.

Twitching: Blepharospasm is an uncontrollable repetitive blinking or spasm of the upper eyelids in usually both eyes. Some causes include lack of sleep, stress, fatigue, excessive caffeine, smoking or alcohol.

When those causes are addressed, the eye twitching usually goes away on its own. Eye twitching can also be a sign of dry eyes, light sensitivity, pinkeye and eyelid inflammation. If eye twitching becomes chronic, it can cause persistent winking, squinting and can lead to vision impairment. If the latter is the case, see your health care provider ASAP! Floaters: These gray or black specks, cobwebs or strings in your vision are generally caused by age-related changes in our eyes. The microscopic fibers in our eyes become more liquid, clump together and cast tiny shadows on the eyes, aka floaters. If you notice an increase in floaters while also seeing flashes of light and loss of peripheral vision, this could be a sign of a retinal tear. This is a serious eye condition, so call an eye specialist immediately.

cracked corners We’re talking lips here, not the foundation of your house. Cracked lips that include the corners of your mouth is known as cheilitis. This condition could be a sign of B vitamin deficiency, especially B12, which could put you at risk of anemia. If you have persistent cheilitis, have your doctor run a blood test to see if you have a B vitamin deficiency.

You may be prescribed B12 shots and/or a B-complex supplement. Good food sources of B vitamins include lean red meat, egg yolks, salmon, sweet potatoes, whole grains, legumes and poultry.

nailed it!

EVER WONDER WHAT THOSE LITTLE WHITE SPOTS ON YOUR FINGERNAILS AND EVEN YOUR TOENAILS ARE? WELL, THE CONDITION IS CALLED LEUKONYCHIA—A RATHER SCARY NAME FOR SOMETHING SO BENIGN. THOSE WHITE SPOTS ARE CAUSED BY TRAUMA TO YOUR NAILS, PARTICULARLY TO YOUR NAIL BED. SAY A KITCHEN CABINET CLOSED TOO QUICKLY FOR YOU TO PULL YOUR FINGERS ALL THE WAY OUT OR YOUR MANICURIST GOT A LITTLE TOO ZEALOUS. AS THE NAIL GROWS OUT, YOU MAY SEE A WHITE SPOT OR TWO FROM THE PREVIOUS TRAUMA THAT YOU’VE LIKELY FORGOTTEN ALL ABOUT. BUT IF ALL YOUR NAILS ARE SHOWING WHITE SPOTS OR STREAKS, THAT COULD BE RELATED TO ANEMIA, DIABETES, KIDNEY OR CARDIAC DISEASE. YOU KNOW WHAT TO DO: CALL YOUR DOCTOR!

EYE WINKING © ACCORD; ICONS © I MARISH; TONGUE © WAVEBREAKMEDIA; LIPS © CHIN KIT SEN; HAND © ANTONIO GUILLEM; RED EYE © CESSNA152; HAIR © 5464316719; WOMAN © GLEBSTOCK; B12 © CONCEPT W / SHUTTERSTOCK.COM

SEPTEMBER 2014

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managing menopause F or some women, it causes disrupted sleep patterns. For others, it induces feelings of anxiety and a sense of loss. For many, it’s the beginning of those infamous hot flashes.

Menopause is different for every woman, but there are a few commonalities and remedies worth knowing across the board.

from peri- to permanent According to the Mayo Clinic, menopause is defined as “the permanent end of menstruation and fertility.” All the crummy symptoms leading up to menopause—the night sweats, mood swings and weight gain—are part of the months or years leading up to it, called perimenopause.

Missing periods in this transition stage is quite common, and they’ll usually occur every two to four months.

Perimenopause onsets at the time the ovaries slow their production of estrogen and progesterone, and they eventually cease egg production as well. It’s that total cease-all that is menopause, and fertility is permanently over 12 months after the last cycle.

Menopause can also be brought on by a partial hysterectomy, in which only the uterus is removed, or by chemotherapy and radiation treatments. Although menopause itself is just a part of life, the symptoms don’t have to be thanks to myriad medical and alternative therapies available to women.

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treatment types Low-dose oral contraceptives can help with hot flashes, dryness and moodiness during perimenopause, but for more severe symptoms, menopausal hormone therapy (MHT) may be the answer. Taking these doses of estrogen and/or progesterone can ameliorate uncomfortable symptoms and prevent bone loss but does come with some risk.

MHT is shown to increase some women’s risk of stroke, blood clots, heart attack, breast cancer and gall bladder disease, although experts aren’t yet sure why. New research suggests that low-dose patch forms of MHT likely don’t carry the same risk of stroke, so small advances are being made.

Luckily for the ladies, natural remedies are out there. Phytoestrogens are substances found in plants that act like estrogen in the body, and there’s plenty of them in soy, valerian

root, wild yam, black cohosh and dong quai. Caplets and creams containing these herbs are available in stores, but not much is known about their risks versus benefits.

What is known is that they have a knack for relieving hot flashes. Lifestyle changes like eating a healthy diet and regular exercise are also known to help.

And if you’re sweating the night away because of hot flashes, check out the Cool Flash Pillow, available for $19.99 at coolcaretechnologies.com.

This pressure-activated pillow recharges automatically and provides instant, long-lasting cool relief from nightly hot flashes due to menopause.

Before beginning any treatment regimen, consult a physician about any pre-existing health conditions as well as your stage of perimenopause or menopause.

WOMEN © IMAGE POINT FR / SHUTTERSTOCK.COM; PILLOW © COOLCARETECHNOLOGIES.COM

dose

Sources: mayoclinic.org, menopause.org, womenshealth.gov

HE ALT H Y

C

ool mornings, crisp breezes and fresh air.

Fall is the perfect time of year to spend the day (and the night) outdoors. Whether you choose a close-tohome campout in the backyard with the little ones or opt for a few nights in the mountains, we’ve got you covered as far as what to bring, what to eat and how to keep busy.

Cooking in the Great Outdoors

PHOTO BY JOHN JERNIGAN

YOUR TENT’S PITCHED, THE KIDS ARE GROWING ANTSY AND YOUR STOMACH’S STARTING TO RUMBLE. IT’S TIME TO WHIP UP SOME CHOW. WITH JUST A FEW QUICK AND EASY STEPS, YOU’LL BE STUFFED AND SINGING CAMPFIRE SONGS IN NO TIME.

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tchealthyliving.com | SEPTEMBER 2014

Breakfast of Champions

Groggy as you crawl out of your sleeping bag?

No worries! Just fry up some eggs in a skillet with sliced baby potatoes and bacon bits as hash. Add cheese, peppers or whatever else you fancy to create a more personalized breakfast.

For a warm drink, heat some apple cider in a pot. Want a little spicier flavor? Add a few cinnamon sticks.

Voilà! Breakfast is served!

PHOTO BY JOHN JERNIGAN

Unro Some Fun

Yarning tales while sitting in a circle? How about some crescent rolls under a full moon? Unravel a crescent roll and spiral it onto a stick.

Over coals, turn the stick frequently to avoid burning for 15-20 minutes or until it’s golden brown. Slide the roll off, and spread with butter, jam or honey.

SEPTEMBER 2014

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Use Your Imagination!

Without a TV or computer, you are practically forced to be creative in finding some means of entertainment on a camping trip. Take a look at some of these timeless games you can play sans the technology!

MINUTE MYSTERIES SIMILAR TO THE CLASSIC “20 QUESTIONS,” PICK A THEME AND THINK OF A SPECIFIC OBJECT. CAMPERS MUST THEN ASK ONLY YES OR NO QUESTIONS TO FIGURE OUT THE MYSTERY OBJECT. WANT TO KEEP IT CAMPING ORIENTED? PICK ITEMS THAT CAN BE FOUND AROUND THE CAMPSITE.

NATURE SCAVENGER HUNT MAKE A LIST OF ITEMS FOUND IN NATURE AND SET OUT TO FIND THEM. INCLUDE PINE CONES, SEEDS, ACORNS, VARIOUS TYPES OF LEAVES AND MORE. THE FIRST PERSON OR TEAM TO FIND ALL THE ITEMS WINS. Sources: ultimatecampresource.com, online.nwf.org, wenzelco.com

PHOTO BY JOHN JERNIGAN

Pack It Up Hobo Style

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A hobo pack is “dinner in a bag.” All you need is foil and parchment paper, ground beef and canned veggies. For each pack, line foil with parchment paper and place the ground beef in the center. Add cubed or mashed potatoes over meat, with canned corn or peas on the side.

Add a pat of butter and season with salt and pepper to taste. Fold the pack shut tightly, and place it on the coals for 15 minutes.

It’s the campfire version of a TV dinner! You can spice it up with herbs, dill, garlic or red pepper flakes.

For a side, make veggies in foil with butter.

Slice up extra potatoes with parsley or shredded cheese sprinkled on top, or add brown sugar to carrots.

Give green beans a nutty taste with slivered almonds.

Backyard Camping 411

Don’t underestimate the wilderness! Here’s a few tips to ensure a safe, stress-free experience under the stars. » PLAN AN ITINERARY AND MAKE A CHECKLIST OF WHAT YOU’LL PACK. DON’T FORGET DUCT TAPE, WHISTLES, ZIPLOC BAGS AND SPARE SOCKS.

ADULTS. EVEN IF IT’S WARM BEFORE BEDTIME, MAKE SURE THEY DRESS IN LAYERS THAT CAN BE EASILY PEELED OFF AND PUT BACK ON.

» REMEMBER TO PACK A FIRST AID KIT.

» DO A BATHROOM RUN BEFORE BEDTIME.

» GO OVER GROUND RULES AND SET BOUNDARIES WITH KIDS, SUCH AS NO WANDERING.

» TRY TO KEEP FOOD 100 FEET AWAY FROM YOUR TENT. WE’RE PRETTY SURE YOU DON’T WANT A VISIT FROM THE THREE BEARS.

» TWO WORDS: BUG REPELLENT. » A TENT PITCHED ON A SMOOTH SURFACE DOES WONDERS FOR SHUTEYE. » PACK TRAIL MIX AND WATER WHEN YOU DECIDE TO EXPLORE.

» REVIEW YOUR CAMPING SITE’S FIRE REGULATIONS, AND ALWAYS USE COMMON SENSE. Source: wenzelco.com

» REMEMBER, CHILDREN GET COLD FASTER THAN

Food at’s Fet

PHOTO BY JOHN JERNIGAN

—All you need is a stick.

Go beyond the basic dog with sausages. Try bratwurst speared with onions and tomatoes. Cook for 30 minutes, turning the stick so it cooks evenly, and top with your favorite condiments, such as relish, sauerkraut or mustard.

In the mood for some poultry?

Try some chicken kabobs. Cut up boneless chicken breasts and

slide pieces on a stick with sliced bell peppers and onion. Squeeze on some lemon juice and rotate on a skewer for an hour.

Stuffed peppers are the perfect campfire appetizer. Scoop out the bell pepper and fill with your favorite cheese. Our choice? Cream cheese.

Roast on a skewer until lightly browned and the cheese is hot.

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Don’t toss those sticks just yet! Spear on bananas, chunks of pineapple and marshmallows for a sweet snack. Add pieces of pound cake for some sweet substance. Melt chocolate in a pot to use for dipping, or heat up some caramel or toffee.

Banana boats are a gooey treat also made using hobo packs. Cut a banana in its peel down the middle, long ways. Stuff the inside with chocolate chips and mini marshmallows, then wrap in foil and place on coals for five minutes. Wait for the banana boat to cool—if you can—before spooning out the insides.

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PHOTO BY JOHN JERNIGAN

Something Sweet

Take It With You!

With all the excitement surrounding your camping adventure, you’re sure to forget something. Use this handy checklist to make sure you’ve got everything you need for your night under the stars!

GEAR:

 Backpack  Camera  Eating utensils/cookware  Cup  Flashlight  Water bottles  Garbage bags  Knife  Lighter/waterproof matches  Sleeping bag  Sunglasses  Tent  Bottle opener  Can opener PERSONAL ITEMS:

 First-aid kit  Food  Prescription medications  Toilet kit  Insect repellent  Lantern  Tent repair kit  Maps  Toilet paper  Towel Checklist courtesy of Flint Creek Outfitters. flintcreekoutfitters.com or (352) 237-5325

Twinkle Twinkle

There is no better time than crisp, clear autumn to go stargazing. Take the kids to Bays Mountain Park and Planetarium to check out StarWatch on Saturday evenings at dusk, where they can see colorful star systems and explore the surface of the moon down to the smallest of craters. SunWatch, Saturday and Sunday afternoons at 3pm, allows viewers to safely stare at the surface of the sun and its sun spots through a high-powered, specially filtered telescope. You could also take in one

Set Your Sites

We’ve rounded up a list of state parks within a few hours driving distance that offer camping and plenty of other outdoor activities. For additional parks and more information on the ones listed here, visit tnstateparks.com, dcr.virginia.gov/state-parks and ncparks.gov.

WARRIORS’ PATH STATE PARK

Kingsport, (423) 239-8531

ROAN MOUNTAIN STATE PARK

Roan Mountain, (423) 772-0190

BIG RIDGE STATE PARK

Maynardville, (865) 992-5523

NORRIS DAM STATE PARK

Rocky Top, (865) 426-7461

DAVY CROCKETT BIRTHPLACE STATE PARK

Caryville, (423) 566-9701

PANTHER CREEK STATE PARK

WILDERNESS ROAD STATE PARK

Limestone, (423) 257-2167

Morristown, (423) 587-7046

COVE LAKE STATE PARK

Ewing, VA, (276) 445-3065

LEGEND

CLOTHING:

 Change of clothing  Hat  Hiking boots  Jacket/fleece sweater  Rain gear/ponchos  Lightweight shoes  Sleeping clothes  Socks/underwear

of many shows, like “Back to the Moon–For Good” or “Planetary Visions” in the theater, which features a 40-foot dome. And if you’ve ever wanted to spend a weekend in outer space, thanks to StarFest 2014, you can finally get pretty close. Bays Mountain Park and Planetarium is hosting the 31st annual StarFest from October 17 through October 19, and those who register and purchase tickets are granted a free stay on the park’s campground all weekend, not to mention the delicious meals included. There will be plenty of keynote speakers, solar viewings and other planetary programs to indulge your inner space explorer, not to mention those gorgeous Appalachian views. You can get details and register now at baysmountain.com. baysmountain.com

BICYCLING

GOLFING

BIRDING

HIKING/NATURE TRAIL

BOATING

HORSEBACK RIDING

CABINS

PICNICKING

CANOEING/KAYAKING

SWIMMING

FISHING

TUBING

NATURAL TUNNEL STATE PARK

Duffield, VA, (276) 940-2674

GRAYSON HIGHLANDS STATE PARK

Mouth of Wilson, VA, (276) 579-7092

MOUNT MITCHELL STATE PARK

Burnsville, NC, (828) 675-4611

NEW RIVER STATE PARK

Laurel Springs, NC (336) 982-2587

NEW RIVER TRAIL STATE PARK

Foster Falls, VA, (276) 699-6778

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1 9

2

Geared Up!

WHETHER SLEEPING IN YOUR BACKYARD OR ROUGHING IT IN THE WILDERNESS, THESE CAMPING ESSENTIALS OFFER YOUR FAMILY CONVENIENCE AND COMFORT.

Hit The Sack

8

3

LAKESIDE RECTANGULAR SLEEPING BAG MSRP: $27.99

4

1

Wenzel / wenzelco.com

With this sleeping bag, you’ll stay comfortable down to 40 degrees. Featuring a polyester cover and liner, self-repairing coil zipper and quilt thru construction, this is a sleeping bag perfect for your camping adventures.

6

5

7

Home Sweet Tent!

2 WENZEL GREAT BASIN FAMILY DOME MSRP: $155

Wenzel / wenzelco.com

Just because you’re roughing it doesn’t mean you shouldn’t be comfortable. After a long day of fun camping activities, the whole party can curl up inside this family-sized tent. And if you prefer a little more privacy, set up the hanging divider wall for your own personal bedroom.

Glow-In-The-Dark Nite Caps?

3

NIGHT-CAPS MSRP: $9.99

Reliance Products / relianceproducts.com

Before you start mixing together all types of odd concoctions, we’re not referring to a drinkable nightcap, but rather these glow-in-the-dark tent pegs.

The disk on the end of the 9-inch peg is ready to glow all night long after only two hours of sunlight exposure.

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Comfy Cozy

4 THERM-A-REST TRAIL LITE MATTRESS MSRP: $69.95

Cascade Designs / cascadedesigns.com

This lightweight, yet durable, mattress rolls up small for carrying convenience but offers the comfort and reliability of a mattress found in your own home.

Pack It Up

5 DAYPACKER BACKPACK MSRP $39.99

Wenzel / wenzelco.com

This pack features three large compartments, an internal front pocket, plus a padded waist belt and side compression straps. It’s where comfort meets organization.

Grub Mmm Mmm Good 6

MSR FLEX 4 SYSTEM

MSRP: $159.95

Cascade Designs / cascadedesigns.com

This compact culinary complex includes one 3.2L nonstick DuraLite DX pot, one dual-handle 5.3L pot, two strainer lids, four plates, four stainless steel mugs and one Talon pot handle—all in one stackable, portable system.

Sizzlin’

7 SIZZLE-Q/GRIDDLE CLEANING KIT

MSRP: $69.99/$12.99

Little Griddle / littlegrittle.com

Looking for a way to make the perfect fried eggs during your family camping trip? As long as your campsite comes with a grill, this stainless steel

griddle provides a whole new world of outdoor cooking possibilites. The cleaning kit, sold separately, is a must to keep your food tasting great time and time again.

Gone Grillin’

8 CAMERON’S TAILGATER GRILL MSRP: $29.95

Cameron’s Professional Cookware / cameronscookware.com

Just because you’re in the woods doesn’t mean you can’t enjoy some great grilled fare.

Tailgate over to the campfire and serve up some grilled chicken, fish or even a side of veggies!

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15

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Gadgets Navigation Education

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15

LIDDED COMPASS

MSRP: $5.99

Wenzel / wenzelco.com

Trying to find your way in the dark? This compass features a luminous dial and needle.

Gadgets On The Go 16 18

16 CPX 4.5 PORTABLE ELECTRONICS CHARGER

MSRP: $19.99

Coleman / coleman.com

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This tech wonder runs on three AAA batteries or Coleman’s CPX power cartridge, which is sold separately, and charges cell phones, MP3 players and other small electronic devices.

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10

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Light The Night

17 CPX 6 EASY HANGING LED LANTERN MSRP: $34.99

Coleman / coleman.com

Smokin’

9 CAMERON’S STOVETOP SMOKER MSRP: $54.95

Cameron’s Professional Cookware / cameronscookware.com

This handy smoker cooks food and, at the same time, keeps it moist. The smokecooking process allows food to retain plenty of moisture, so it won’t toughen up or dry out.

Kick It Up A Notch

CAMERON’S SMOKER BAGS MSRP: $11.95 FOR A SET OF 3 10

Cameron’s Professional Cookware / cameronscookware.com

Mesquite, hickory or alder, these smoker bags are Emeril-approved and make cooking cleanup a snap.

Keepin’ It Cool

11 RUBBERMAID 48 QT COOLER MSRP: $29

Rubbermaid / rubbermaid.com

If you’re spending the entire day hiking and need to replenish your fluids at nightfall, this 48-quart cooler can hold up to 68 cans and ice—so drink up!

Water on the Go 12

FOLD-A-CARRIER

MSRP: $9.99

Reliance Products / relianceproducts.com

Fill this collapsible water container with up to 5 gallons of water. The handle and on/ off switch make pouring a snap, and its durable material ensures you won’t spring a leak on the trail.

Water, Water Everywhere

The PUR Clean Drinking Water Kit removes dirt, sediment, cyst and pollutants, and kills bacteria and viruses found in dirty water. It’s like carrying a water treatment plant in your gear bag, only considerably easier. One packet can purify 2.5 gallons of water in only 30 minutes.

Don’t Dry Out 14

BEVERAGE BUDDY

MSRP: $17.49

Reliance Products / relianceproducts.com

The Beverage Buddy is lightweight and can hold up to 4 gallons of water. Its large cap also makes it easy to add ice and the handle makes the container extremely portable.

PUR CLEAN DRINKING WATER KIT MSRP: $9.99 13

Reliance Products / relianceproducts.com

FOR ALL YOUR CAMPING GEAR NEEDS, MAKE SURE TO VISIT MAHONEY'S IN JOHNSON CITY AT 830 SUNSET DRIVE. CHECK OUT THEIR WEBSITE, MAHONEYSPORTS.COM, OR CALL (800) 835-5152 FOR MORE INFORMATION.

This hanging LED lantern is perfect for campsites and operates on the included battery cartridge and four D batteries. It’s made of durable rubber, and the handle can be positioned to hang horizontal to the ground.

All Lit Up

18 ENDURO LED HEADLAMP MSRP: $17

StreamLight / streamlight.com

If you want to do some midnight exploring, bring along this Enduro LED Headlamp. It’s one of the lightest, brightest and most comfortable headlamps available and can guide your way for up to 24 hours.

Tooling Away

19 CAMPER’S TOOL MSRP: $10.99

Coleman / coleman.com

The Coleman Camper’s Tool is comprised of 15 handy gadgets all in one lightweight, easy-to-use tool that includes everything from pliers to knives to screwdrivers.

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CRISP

Fall

n fu

wn o C c M a b y Debr

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So, you’re back in the school-year routine. The days are getting shorter, the nights are getting cooler and enjoying the nice weather the season has left suddenly feels a little bit urgent. Don’t worry—you’re not the only one who’s feeling this way!

Early fall is the perfect time of year to be out and about, soaking up the remaining summer rays in September and the vibrant colors of the changing leaves in October. So for the weekends that seem to be calling you outside, we’ve compiled a list of fabulous outdoor events around the Tri-Cities, from great local harvest festivals and living history celebrations to storytelling events and concerts to inspire the soul. Grab your calendar and take notes. You won’t want to miss out on some of our area’s top autumn activities.

STORY TELLER FRESH AIR PHOTOGRAPHICS / LEAVES © ALEKSANDR MARKIN; LINEN © CCAT82 / SHUTTERSTOCK.COM

BRISTOL RHYTHM & ROOTS REUNION

September 19-21 (Bristol) It’s a musicians’ festival in the Birthplace of Country Music, a threeday experience where future stars are introduced alongside artists rooted in the traditional Appalachian sound; styles range from Celtic beats and Piedmont blues to altertnative country and folk rock. Now in its 14th year, Bristol Rhythm has grown to encompass more than 20 stages, including three main outdoor stages linked by downtown streets lined with food and craft vendors. It’s a journey through American music with more than 50,000 people. If you’re only going to go to one music festival in the Tri-Cities this fall, this is the one.

(423) 573-1927 bristolrhythm.com

MUSIC ON THE SQUARE

September 5, 13, 20, 26 (Jonesborough) Every Friday night in September, historic Jonesborough will host free outdoor music. Billed as “Americana at its best,” Music on

the Square—an annual concert series in its 16th year—features performances by local and regional bands, storytellers, poets and performance artists.

(423) 753-1010 musiconthesquare.com/september2014-schedule

LAKESIDE CONCERT

September 7 (Johnson City) Enjoy a symphony under the stars at Winged Deer Park, where the Johnson City Symphony Orchestra will perform a free concert on the shore of Boone Lake. Lawn chairs and picnic baskets are encouraged.

(423) 283-5815

ABINGDON CROOKED ROAD MUSIC FEST

September 25-28 (Abingdon, VA) Enjoy Thursday and Friday night performances, a great Saturday lineup on indoor and outdoor stages, and lunchtime gospel on Sunday. This annual event at Heartwood: Southwest Virginia’s Artisan Gateway features the music of The Crooked Road, a 330-mile route linking Southwest Virginia music destinations.

(276) 492-2400 abingdon-crookedroadmusicfest.com

MUSIC HEALS THE SOUL

F

orget for a minute everything you think you know about American music. Charlene Baker, spokeswoman for the Birthplace of Country Music, said much of our musical heritage can be traced back to the 1927 Bristol Sessions, the early recordings that launched a “big bang” in the music world.

“It’s a story a lot of people tell from the stage,” says Baker, “but it’s very difficult when people are running from stage to stage to get the full story of the impact on not just country music and Americana music but also on more popular genres.”

Telling Tales AN OVERMOUNTAIN VICTORY

September 24 (Piney Flats) The story of the Overmountain Men, who marched to South Carolina to win an important Patriot victory in the American Revolution, will be presented in a dramatic portrayal at Rocky Mount Museum.

(423) 538-7396 rockymountmuseum.com Carmen Deedy

NATIONAL STORYTELLING FESTIVAL

October 3-5 (Jonesborough) There are tons of tales in this tiny town. In a local tradition that’s had an impact on the revival of storytelling nationwide, the 42nd annual National Storytelling Festival features three days of storytelling performances under five circus-like tents, where some 10,000 people— most of them adults—come to listen.

(423) 753-2171 www.storytellingcenter.net/festival/

The Birthplace of Country Music Museum opened August 1 as an important link to the reason why Bristol Rhythm & Roots Reunion began in the first place: Bristol is the root of the musical tree whose branches can be heard on all of those stages. The new museum offers a hands-on multimedia glimpse into the history behind the music.

“It tells the complete story of the music that they are at the festival to experience,” says Baker, “And it’s a completely different experience all on its own.”

Birthplace of Country Music Museum 416 State Street, Ste. A, Bristol | (423) 573-1927 | birthplaceofcountrymusic.org

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History & Heritage THE STORY OF STORYTELLING

O

n the first day, a schoolteacher named Jimmy Neil Smith put together a storytelling festival at a local high school.

On the second day, he sparked a storytelling revival.

And he was just presumptuous enough to call it the National Storytelling Festival, said Susan O’Connor, director of programs for the International Storytelling Center. On that fateful day in 1973, a hay wagon was pulled into town, and the rest, as they say, is history.

“That became the origins of what’s now the National Storytelling Festival,” says O’Connor. “Being in downtown Jonesborough and telling stories off a stage that began as a wagon and ultimately [moved] into people’s parlors and homes and then into circus-like tents scattered around town.

“The simple format that happened on the second day in Jonesborough is what sparked the future festivals here and the revival of the American storytelling movement as we know it,” she adds.

STORIES FROM THE PUMPKIN PATCH

October 18 (Johnson City) Visit the Tipton-Haynes Historic Site to hear stories, go on a hayride, take a haunted tour, play games, make crafts and enjoy a hot dog roast with all the trimmings.

(423) 926-3631 tipton-haynes.org

SCARY STORIES AT THE CARTER MANSION

October 30 (Elizabethton) If you’re looking for a scare, bring the family to the 200-year-old Carter Mansion to hear haunted tales.

(423) 543-5808 sycamoreshoalstn.org

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SYCAMORE SHOALS CELTIC FESTIVAL

September 5-7 (Elizabethton) Celebrate Appalachia’s Celtic heritage with dance, music, food, vendors, demonstrations, lectures and re-enactments.

(423) 543-5808 sycamoreshoalstn.org

SORGHUM & APPLE FESTIVAL

September 20 (Johnson City) Participate in old-fashioned sorghum making, watch a flax-scutching

turning point in the Revolutionary War. Experience a living history encampment Sept. 20-21, and watch the militia cross the river Sept. 25.

(423) 543-5808 sycamoreshoalstn.wordpress.com/

BIG STONE CELTIC

September 26-27 (Big Stone Gap, VA) In a variety of venues clustered around downtown Big Stone Gap, this Celtic festival is modeled after small-town European festivals and is focused on games, food, dances, music and songs.

It also includes a 26-mile bicycle race known as the Tour de Cracker’s Neck.

(276) 523-5097 bigstoneceltic.com

BATTLE OF BLOUNTVILLE

demonstration, enjoy old-time crafts, attend an antique apple lecture and tasting, and listen to local “Bluegrass in the Barn.”

(423) 926-3631 tipton-haynes.org

OVERMOUNTAIN VICTORY TRAIL CELEBRATION September 20, 21 and 25 (Elizabethton) In 1780, men from Southwest Virginia, Northeast Tennessee and northwestern North Carolina gathered on the bank of the Watauga River marching over the mountains to the Battle of Kings Mountain, an important

October 10-12 (Blountville) The Battle of Blountville re-enactment draws thousands of spectators each year for a Civil War battle on the Old Hawley Farm. The free event features Confederate and Union encampments, infantry and artillery demonstrations, period music, vendors and the chance to talk with re-enactors about life in 1864.

(423) 323-4660 battleofblountville.com

BOONE HERITAGE FESTIVAL

October 12 (Boone, NC) Celebrate Appalachian life and heritage at a festival that includes re-enactments and demonstrations from the colonial/Revolutionary time period, vendors, crafts and other children’s activities, food, music and storytelling at the Hickory Ridge Living History Museum.

(828) 264-2120 booneheritagefestival.com

CARMEN ©FRESH AIR PHOTOGRAPHICS; BOY © CATALIN PETOLEA / SHUTTERSTOCK.COM

Fall Festival Fun

WASHINGTON COUNTY FAIR

SPIRIT OF THE HARVEST

October 18 (Piney Flats) Experience harvest time in the 18th century, a time before canning and refrigeration. At the Rocky Mount Museum, learn from historic interpreters making apple butter, cider and salt. Experience storytelling and period crafts for kids, with Appalachian music performed throughout the day.

(423) 538-7396 rockymountmuseum.com

FRONTIER HARVEST CELEBRATION

October 25 (Duffield, VA) Step back to the year 1775 at a fortified shelter on the Wilderness Trail, where you’ll smell, taste and touch harvest time on the frontier. Learn from demonstrations about cooking, flax-breaking, spinning, soap-making, natural dyeing and other important frontier survival skills.

(276) 940-1643 explorescottcountyva.org/events

September 8-13 (Abingdon, VA) If you haven’t had your fill of county fairs yet this season, the one in Washington County, Virginia, is known for its high-quality musical lineup. You can also see a parade, lawnmower and ATV racing, beauty contests, a livestock show, petting zoo, exhibits and, of course, lots of carnival rides. washcofair.com

GRILLS GONE WILD

September 13 (Kingsport) Sample more than 300 craft beers from around the world at Kingsport’s epic Oktoberfest celebration, which is Tennessee’s largest. This familyfriendly event also includes live music, cornhole, kids’ activities, food and craft vendors and the ever-popular wiener-dog race.

(423) 677-5579 kingsportoktoberfest.com

September 12-13 (Greeneville) A big BBQ cook-off on the campus of Tusculum College, this festival also features regional arts and crafts, a car show, cornhole tournament, 3-on-3 basketball tournament, eating contest, 5K race, parking lot party and fireworks.

(615) 476�6397 ggwbbq.com

RIVERFRONT FESTIVAL

September 12-13 (Surgoinsville) Enjoy a block party on Friday night with free hot dogs, live music, inflatables and a parade. On Saturday, come for the music, tractor show, craft vendors, kids’ activities and fireworks.

(423) 921-4623

THE SMELL OF GUNPOWDER

I

OKTOBERFEST

n the present day, Ric Dulaney is chairman of the Battle of Blountville Re-enactment Committee, but his 1864 persona is captain of the 19th Tennessee Company B, a Confederate unit helping to defend the town.

“I’m fighting for my state, Tennessee, first and foremost, and I’m fighting for the cause: for states’ rights, our right to govern ourselves. And ultimately, modern-day, I’m fighting for my ancestors,” says Dulaney, whose family tree includes a Confederate soldier.

“Every time I don that uniform, not only am I proud of him, but I’m proud of every man who wore the gray fighting for the South, for Southern independence,” says Dulaney. “The soldiers, I would say they were valiant heroes on both sides, whether they wore blue or gray.”

Dulaney said the 1864 Battle of Blountville was part of a union effort to take railroad infrastructure and destroy the saltworks in Saltville, Virginia, which supplied the Confederacy with a vital wartime commodity. Union artillery destroyed much of Blountville as residents fled for their lives.

“Come on out,” says Dulaney. “Enjoy 1864, smell the powder and hear the roar of the guns.”

SOUTHWEST VIRGINIA OUTDOOR EXPO

September 13 (Abingdon, VA) Do you enjoy (or think you might like to try) hiking, camping, kayaking or other outdoor adventures? If you’re interested in exploring these activities or places to do them, the Southwest Virginia Outdoor Expo is for you.

This free event will have info on places to go and people to take you there, equipment vendors and demonstrations, and other outdoor information. There will be local beer and local music for the grownups, inflatables and a climbing wall for the kids and a demo campsite where the whole family can roast marshmallows over a fire.

(276) 492-2405 swvaoutdoorexpo.com

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QUAKE ON THE LAKE

The U.S. Title Series Boat Race promises to be a big event for the Tri-Cities, with power boats topping 120 miles per hour on the scenic waters of Boone Lake.

“If you love Bristol Motor Speedway, you’re going to love the Wildest Half-Mile on the Water,” said Brenda Whitson, executive director of the Johnson City Convention and Visitors Bureau. “It’s truly going to be an event like Tennessee has never seen.”

For $10 per car, spectators will gain access to the Winged Deer Park lakefront to watch an afternoon of racing for the whole family. Plan on lunch, and don’t forget that picnics and blankets are welcome.

“It’s very, very cool,” says Whitson. “I tell people ‘You don’t have to be a NASCAR fan to love to go to Bristol and experience it at least one time in your life.’ And I think this is going to be something that people will want to see and experience here.”

Want To Go? September 12-14 (Johnson City) | (423) 461-8000 | ustitleseries.net

CHILHOWIE APPLE FESTIVAL September 26-28 (Chilhowie, VA) This annual fall festival includes a parade, exhibits, music, food, kids’ events, beauty contests, craft vendors and cornhole. chilhowieapplefestival.com

FALL HARVEST CELEBRATION

September 27 (Nickelsville, VA) Enjoy gospel singing all day during a free farm visit, hayride and corn maze at the Punkin Patch, followed by a barn dance in the evening.

(276) 479-3228 explorescottcountyva.org

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UNICOI COUNTY APPLE FESTIVAL

October 3-4 (Erwin) The region’s largest fall festival is gearing up for its 37th year, with 375 craft vendors, 40 food vendors, kids’ activities and three music stages featuring gospel, bluegrass and local talent. This classic fall event draws upward of 100,000 people and is viewed as a homecoming by many.

(423) 743-3000 unicoicounty.org/apple-festival

FALL FOR DOWNTOWN FOLK FEST

October 3-4 (Kingsport) Come to Broad Street for music, craft vendors, kids’ activities, apple-themed foods and contests, and a hayride to get around. If you’d like, stick around for an evening gospel concert at the Lamplight Theatre.

(423) 863-8144 lamplighttheatre.com

LIGHTING OF THE TUNNEL

September 27, October 25 (Duffield, VA) Ride the chairlift down to the Natural Tunnel that gives the park its name, where you can listen to local entertainment, visit a historic cabin and roast marshmallows over a fire.

(276) 940-1643 explorescottcountyva.org/events

GRAYSON HIGHLANDS FALL FESTIVAL

September 27-29 (Mouth of Wilson, VA) This traditional mountain festival features bluegrass and old-time music, BBQ chicken and sorghum molasses, the making of apple butter, apple cider and molasses, craft vendors and children’s games.

(276) 579-7092 ghfallfestival.50megs.com

HARVEST FESTIVAL AND GRAPE STOMP

October 4 (Wise, VA) Mountain Rose Vineyards celebrates the grape harvest with wagon rides through the vineyards, grape-processing tours and a grape-stomping contest.

This family-friendly event also includes music and other activities.

(276) 328-2013 mountainrosevineyard.com

AUTUMN AT OZ FESTIVAL

October 4-5 (Beech Mountain, NC) Visit a mountaintop land of Oz, where Wizard of Oz fans can follow in Dorothy’s footsteps from her twistertorn Kansas farmhouse to the Emerald

MAZE © RICH KOELE \ BOATS © MUDDY RIVER PHOTOGRAPHY / MOLASSES © SWAPAN PHOTOGRAPHY; WITCH ©JOAKIM LLOYD RABOFF; COSTUME© B CALKINS; GRAPES© FCSCAFEINE / SHUTTERSTOCK.COM

WISE COUNTY FAMOUS FALL FLING

October 11-12 (Wise, VA) With fall colors at their peak, visit downtown Wise for a classic fall festival with live music, more than 150 vendors and activities for kids.

(276) 328-8184 wisefallfling.com City, meeting Wizard of Oz characters along the way. Ticket prices are online.

(800) 468-5506 autumnatoz.com

SHADY VALLEY CRANBERRY FESTIVAL

October 10-11 (Shady Valley) Come to Shady Valley for a parade, fall festival with craft vendors, music, food, children’s entertainment and a tour of the wild cranberry bogs that are the community’s claim to fame.

(423) 739-9242 johnsoncountytnchamber.org/events

October 12 (Whitetop, VA) Enjoy a chicken dinner, dancing and all-day music at this old-timey festival where you can see molasses and apple butter being made and shop for arts and crafts.

(276) 388-3779 mtrogersvfd-rs.com

PUNKIN PATCH HALLOWEEN PARTY

HOME CRAFT DAYS

October 17-19 (Big Stone Gap, VA) Experience the crafts, music and culture of the Appalachian Mountains at an annual festival that’s taken place for more than 40 years on the campus of Mountain Empire Community College. homecraftdays.org

LIGHTING DOWNTOWN

T

October 18-19 (Banner Elk, NC) Always a big hit, this 37th annual festival is all about the woolly worm, a fuzzy caterpillar rumored to predict the weather. woollyworm.com

WHITETOP MOUNTAIN SORGHUM MOLASSES FESTIVAL

HAWKINS COUNTY HERITAGE DAYS

October 10-12 (Rogersville) Join tens of thousands of people in celebrating local heritage. With historic Rogersville as the backdrop, this annual festival showcases traditional music, storytellers and dancers, special events for children, demonstrations of pioneer skills, quilts, cars and farm equipment, festival food and a juried craft show.

(423) 272-1961 rogersvilleheritage.org

WOOLLY WORM FESTIVAL

he story of the Fall for Downtown Folk Fest is also the story of a successful small-town theater.

“We opened up, it’s been a little over a year ago, in downtown Kingsport,” says Mary McClure, outreach and events coordinator for the Lamplight Theatre, a Christian performing arts center that’s operated in the region for about a decade.

“We had been in Fall Branch for eight years, and we were very successful there, but we had a lot of people say, ‘We wish you were

October 25 (Nickelsville, VA) Bring your favorite side dish for a down-home covered-dish supper and costume party with music, dancing and prizes.

(276) 479-3228 explorescottcountyva.org

PUMPKIN PALOOZA

October 25 (Bristol) Celebrate fall at the State Street Farmers Market with a free pumpkindecorating contest, costume stroll and trick-or-treating.

(276) 644-9700

closer to town,’” she said. “So when we had the opportunity to purchase the old Restoration church… we were able to move all of our events downtown.”

She said Lamplight has continued to grow its success at the new site, a one-time movie theater with 361 seats where a dinner theater and balcony are now being added. And the festival, which began as a small fundraiser on the theater’s old site, has taken on a life of its own.

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walk WALKING THE

BY LEIGH ANN LAUBE It’s a physician’s job to help his or her patients maintain good health. It’s also a job that demands long shifts and irregular hours.

Although local physicians are busy encouraging their patients to live a healthy lifestyle, how well do they follow their own advice?

We asked six local doctors to share their secrets.

Heres’s what they said.

Here

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tchealthyliving.com | SEPTEMBER 2014

DR. BURKE PHOTO BY WENDY WOODS; PAPER © LEUNGCHOPAN / SHUTTERSTOCK.COM

Local doctors follow their own health care and wellness advice... and want you to do the same.

DR . STE PH EN

Burke |

PRI MA RY CAR E

G GROVE, BRISTOL HMG FAMILY MEDICINE AT SAPLIN

Races, a series of fit, but enjoys competing in Spartan stay to gs thin of ety vari a does ke Stephen Bur in August and plans on the part in a Super Spartan (8+ miles) obstacle races and mud runs. He took 2014. for He plans to complete the Trifecta Spartan Beast (12+ miles) in October.

HOW OFTEN DO YOU EXERCISE?

as a true hands-on exam, no. I am able to personally monitor for the development of any health symptoms.

Four to five times weekly.

WHAT IS YOUR GO-TO EXERCISE OR SPORT?

HOW MUCH SLEEP DO YOU GET A NIGHT?

I rotate between cardio and resistance exercises.

Typically six to six and a half hours nightly through the week; seven to eight hours on weekends.

DO YOU EAT BREAKFAST EVERY DAY?

I prefer a protein-heavy breakfast, usually an Egg Beater omelet with peppers, onions and cheese. If I am running late, I’ll have a protein shake.

WHAT IS YOUR FAVORITE HEALTHY LUNCH ON A BUSY DAY? I pack a mixed green salad with shredded carrots and cheese tossed with a vinaigrette dressing.

DO YOU COOK AT HOME OR EAT OUT MORE?

DO YOU TAKE VITAMINS OR SUPPLEMENTS?

“

Our bodies are designed to absorb our nutrients from a well-rounded, omnivorous diet, heavy in fruit and vegetables, nuts and lean protein sources.

Typically grilled chicken breast or pork steak marinated overnight, with either steamed vegetables or grilled asparagus.

DO YOU GET AN ANNUAL HEALTH EXAM?

HOW DO YOU DE-STRESS?

Playing with my children and reading help, but I believe that maintaining a regular exercise routine and healthy diet is the best way of preventing stress, thereby creating little need to de-stress.

”

We prefer to eat at home most nights for health reasons. We have much more control over healthier options for the children by preparing meals at home, although they still prefer frozen chicken nuggets, macaroni and cheese or pasta dishes.

WHAT IS YOUR FAVORITE HOMECOOKED, HEALTHY MEAL?

I do not believe there is evidence of any benefits to taking vitamins or supplements. Our bodies are designed to absorb our nutrients from a well-rounded, omnivorous diet, heavy in fruit and vegetables, nuts and lean protein sources.

IS IT IMPORTANT FOR YOU TO SET A HEALTHY EXAMPLE FOR YOUR PATIENTS?

Absolutely. I give personal examples of what I do to succeed with maintaining a healthy lifestyle, and as I find new techniques or approaches, I share those as well. I have high expectations for myself, and I suspect I have the same high expectations for my patients.

I get fasting lab work done once a year and monitor my blood pressure, but as far

SEPTEMBER 2014

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DR. EMILY

Campbell | PRIMARY CARE

HMG PRIMARY CARE & SPORTS MEDICINE AT SAPLING GROVE, BRIS TOL With a young family and a full-time career, Emily Campbell’s time is heavily demanded upon and quickly used up. Before having children, she had the luxury of exercising through out the day. Now, that isn’t always the case. She and her husband do enjoy running road races and focus on having fun during those events.

HOW OFTEN DO YOU EXERCISE?

balsamic extra-virgin olive oil marinade and placed over orzo, topped with feta cheese and fresh rosemary.

Four to five times a week.

WHAT IS YOUR GO-TO EXERCISE OR SPORT?

Running. For more resistance work and fill-in times with cross training, I go to YouTube and choose from the variety of videos available there.

DO YOU TAKE VITAMINS OR SUPPLEMENTS?

DO YOU EAT BREAKFAST EVERY DAY?

Running is my go-to activity for de-stressing, but even if that’s not available, being active in some way is important to rid myself of stressful energy.

This includes activities with my children. I also like to read non-medical books for a chance to mentally step away from work.

WHAT IS YOUR FAVORITE HEALTHY LUNCH ON A BUSY DAY?

HOW DO YOU DE-STRESS?

“

I cannot ask something of someone that I cannot commit to in my own life.

”

I try to pre-pack almonds and golden raisins. This is also a handy mid-morning snack, but my favorite is an apple and peanut butter.

DO YOU COOK AT HOME OR EAT OUT MORE?

Definitely cook at home more. There’s usually not a lot of time to cook dinner, so I try to have foods on hand that are quick to prepare, such as fresh vegetables.

WHAT IS YOUR FAVORITE HOMECOOKED HEALTHY MEAL?

In the summertime, I love our garden squash, zucchini and cherry tomatoes pan grilled in a

34

tchealthyliving.com | SEPTEMBER 2014

IS IT IMPORTANT FOR YOU TO SET A HEALTHY EXAMPLE FOR YOUR PATIENTS?

Absolutely. I cannot ask something of someone that I cannot commit to in my own life. I share their struggles with weight, food and exercise and finding the time and motivation to take it all on. I do not have all the answers, but I do have an encouraging word and medical and professional training to support me in the advice I give.

DR. CAMPBELL PHOTO BY WENDY WOODS

Yes. Even if I’m not that interested in it, I know it will fuel me for the day and prevent me from crashing before lunch. I choose a protein bar to have with my coffee as I travel.

I am not a regular vitamin taker. I try to get most of my nutrition through food.

D R . FA W W A Z I.

i t a m a H C A R D IO L O G IS T

ONSULTANTS CARDIOLOGY C Y JOHNSON CIT

OF

HOW OFTEN DO YOU EXERCISE?

It varies, usually six days per week with a minimum of six hours of exercise each week.

DO YOU EAT BREAKFAST EVERY DAY?

I eat breakfast every day. It is the most important meal, according to my mother. I usually have bananas and mangos. Once a week, I enjoy eggs with cheese.

WHAT’S YOUR FAVORITE HEALTHY LUNCH ON A SUPER BUSY DAY?

When I am busy in the hospital I will grab a snack—typically chocolate chip cookies.

DO YOU COOK AT HOME OR EAT OUT MORE?

I like having dinner at home with my wife, and we enjoy cooking together on the weekends. On weeknights, we will eat out and choose a healthy meal.

DR. AUSTIN PHOTO BY SCOTT CHRISTIAN

t the amati has spen Dr. Fawwaz H ing nn ru in Boston, last five Aprils he’s gh ou lth athon. A the Boston Mar in ns ho at ar e Corps m also run Marin rk Yo ew N d rlotte an Savannah, Cha athon, to Big Sur Mar n and the Bosto t of os m n g in Bosto he loves runnin and m hi g supportin all, with people course. e th ut througho cheering him on 41st schedule is the Next up on his ember pt Se on arathon BMW Berlin M arine and the 39th M 28 in Germany in n on October 26 Corp Maratho .C. Washington, D

WHAT IS YOUR FAVORITE HEALTHY MEAL?

Seared ahi tuna with roasted asparagus and broccoli.

“ ”

An hour of exercise a day can help keep the cardiologist away.

DO YOU GET AN ANNUAL HEALTH EXAM? I have my routine screening examinations—for example, my scheduled colonoscopy and yearly lab work.

HOW MUCH SLEEP DO YOU GET A NIGHT?

Typically four to six hours per night.

HOW OFTEN DO YOU GET SICK? Rarely.

DO YOU GET AN ANNUAL FLU SHOT? Yes, to help protect myself, my family and my patients.

DO YOU TAKE VITAMINS OR SUPPLEMENTS?

No, I do not take vitamins, as I try to eat a balanced diet.

HOW DO YOU DE-STRESS?

Music, exercise (running, Kung Fu), dancing and enjoying a nice glass of red wine.

IS IT IMPORTANT FOR YOU TO SET A HEALTHY EXAMPLE FOR YOUR PATIENTS?

Absolutely. An hour of exercise a day can help keep the cardiologist away.

SEPTEMBER 2014

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L U C IN D A

r e l l i M CARE P U L M O N A R Y /C R IT IC A L DICAL WELLMONT ME C., KINGSPORT N I S E T ASSOCIA

horses, grew up riding Lucinda Miller is, she is d a mid-life cr so when she ha ing ow sh She’s been bought a horse. e was sh e titively sinc Arabians compe ring du y el els extensiv 41, and she trav al on e’s won regi show season. Sh at an placed second d competitions an e’s Sh . na ow in Arizo international sh le. tit l na ward a natio still working to

WHAT IS YOUR FAVORITE HOMECOOKED HEALTHY MEAL?

HOW OFTEN DO YOU EXERCISE?

We do a lot of salads. We’ll mix up chicken or steak in the salad. And we eat a lot of fruit and vegetables.

WHAT IS YOUR GO-TO EXERCISE OR SPORT?

I show horses, but the exercise is mainly cleaning horse stalls, hay and things like that. At first I did not think [being in good physical shape] was necessary… but it can be dangerous. Holding on was an issue. I figured if I didn’t want to break my neck, I needed to get in a little better shape.

DO YOU EAT BREAKFAST EVERY DAY?

Nope. I’m the least good role model imaginable. I have coffee for breakfast—a lot of coffee for breakfast. I’m mainly cooking for my kids in the morning, and I don’t really eat.

I have a piece of bread with peanut butter and a banana.

DO YOU COOK AT HOME OR EAT OUT MORE?

We almost always stay at home. We usually like our food better than what we can get in a restaurant.

tchealthyliving.com | SEPTEMBER 2014

No. If it’s time for a mammogram, I’ll go and do that. If something seems off, I’ll see about that.

“

The horses help me de-stress, and a lot of farm work and being outside.We’re in my own life.

WHAT IS YOUR FAVORITE HEALTHY LUNCH ON A BUSY DAY?

36

DO YOU GET AN ANNUAL HEALTH EXAM?

”

HOW MUCH SLEEP DO YOU GET A NIGHT?

It varies from none to six or seven hours.

DO YOU TAKE VITAMINS OR SUPPLEMENTS?

No. I think as long as you have a healthy diet, you don’t need them.

HOW DO YOU DE-STRESS?

The horses help me de-stress, and a lot of farm work and being outside. We’re very active when we’re not at work.

HOW IMPORTANT IS IT TO SET A HEALTHY EXAMPLE FOR YOUR PATIENTS?

Me personally, I don’t know, but I think you get your examples from everywhere. [I can set] the example of you can do it and have fun doing it and it not be a chore.

DR. MILLER PHOTO BY WENDY WOODS

Probably three or four times a week.

DR . REB EKA H

Austin |

NEU RO SUR GEO N

P NEUROSURGERY, JOHNSON CITY MOUNTAIN STATES MEDICAL GROU 2009, Austin, along with her then ng and doing mission work there. In Rebekah Austin loves Africa and hiki jaro. A year later, at age 45, , spent 10 days hiking Mount Kiliman 15-year-old son and her three brothers aresis, a condition in which she left her on a ventilator with quadrip she suffered a brain stem stroke that six months. Pre-stroke, Austin s. She was hospitalized for more than experienced weakness in all four limb ng. Today, her exercise is geared ening exercises, along with kickboxi enjoyed doing aerobic and strength toward her ongoing rehabilitation.

HOW OFTEN DO YOU EXERCISE?

HOW OFTEN DO YOU GET SICK?

At least three times a week.

WHAT IS YOUR GO-TO EXERCISE OR SPORT?

Other than my stroke, very rarely. I can’t remember the last time I was sick.

Usually I get on a treadmill, but I do like to hike and have done a lot of interesting hiking over the years, mostly before I had my stroke.

Since the stroke, I’ve enjoyed snorkeling and swimming.

DO YOU EAT BREAKFAST EVERY DAY?

Yes. Fruit. A lot of berries— blackberries, raspberries, blueberries and sometimes grapefruit. Every once in a while I’ll have an egg.

HOW DO YOU DE-STRESS?

I like to travel. I love to go to the beach. I have a place down there, and I invite my whole family. I travel mostly internationally.

“ ”

It’s really important to walk the walk and talk the talk.

DO YOU COOK AT HOME OR EAT OUT MORE?

It’s half and half. We very rarely will get anything from a fast food place. We do at times, but it’s very rare. We like to go to Chop House, Giuseppe’s or Rafael’s, Olive Garden and Cheddars.

HOW IMPORTANT IS IT FOR YOU TO SET A HEALTHY EXAMPLE FOR YOUR PATIENTS?

Extremely important, just in terms of being able to counsel them, even sharing personal things that have helped me. I do think it’s important as a person to be able to convey to a patient that we’re human, too, and we all struggle, but it’s really important to walk the walk and talk the talk.

WHAT’S YOUR FAVORITE HOMECOOKED HEALTHY MEAL?

We like a roasted salmon on a bed of lettuce.

We may or may not have a vegetable with it.

DO YOU GET AN ANNUAL HEALTH EXAM?

HOW MUCH SLEEP DO YOU GET A NIGHT? Probably around six hours.

DR. AUSTIN PHOTO BY SCOTT CHRISTIAN

I do. I get all my screenings, my mammograms, my Pap. I try to get it done around my birthday.

SEPTEMBER 2014

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DOUG

Strickland | GASTROENTEROLOGIST

GASTROENTEROLOGY ASSOCIATES, KINGSPORT

Doug Strickland grew up playing sports. In 1993, he started running 5K and 10K races, then worked his way up to half and full marathons. He runs between three and six marathons a year and has completed more than 50. He now participates in triathlons and has completed several, includin g half and full Ironman races. In June, he ran the 56-mile Comrades Marathon in South Africa.

HOW OFTEN DO YOU EXERCISE?

I will exercise at least six days a week. My go-to exercise is running, but I enjoy lifting weights, cycling and open-water swimming.

DO YOU EAT BREAKFAST EVERY DAY?

I eat breakfast every day. My body needs nutrition after night, and this allows me to pursue my day with plenty of energy.

WHAT IS YOUR FAVORITE HEALTHY LUNCH ON A BUSY DAY?

My favorite lunch is peanut butter and jelly. I have found this has helped me many times during a long distance endurance race, so I will turn to the PB&J during a busy day since it is easy to fix, quick to eat and well tolerated.

DO YOU COOK AT HOME OR EAT OUT MORE? I eat at home most of the time, but my wife does most of the cooking. I have plans of learning to cook more as I age and my racing slows down, but for now, if I am cooking, there is usually a microwave involved.

DO YOU GET AN ANNUAL HEALTH EXAM?

“

I think as a medical professional it is good to set an example of living a healthy lifestyle.

”

I do not have an annual health exam. I am not convinced this is needed, but I do have my blood pressure monitored and have routine lab screening, including blood glucose, lipids, PSA and, of course, my screening colonoscopy at age 50.

HOW MUCH SLEEP DO YOU GET A NIGHT?

My sleep varies depending on workload, call, training and family time, but I try to get a minimum of seven hours.

DO YOU TAKE VITAMINS OR SUPPLEMENTS?

HOW IMPORTANT IS IT TO SET A HEALTHY EXAMPLE FOR YOUR PATIENTS? I think as a medical professional it is good to set an example of living a healthy lifestyle. It is difficult to encourage a patient to lose weight, go on a particular diet, stop smoking, etc. unless we are willing to do this as well.

38

tchealthyliving.com | SEPTEMBER 2014

PHOTO SUPPLIED BY DOUG STRICKLAND

I take glucosamine that I started about age 50. This is based on my lifestyle. I do not take nutritional supplements or multivitamins. I feel if your diet is adequate, the supplements are not needed.

MAN WITH CAN OF FOOD © FRANCK BOSTON/SHUTTERSTOCK.COM

HE ALT H Y

body NUTRITION | FITNESS | BEAUT Y

fat

findings

Sources: nytimes.com

Since the 1970s, almost everyone in this country has been subjected to a barrage of propaganda about saturated fat. First it was bad for you; then (gasp!) it would kill you. But will it really? Well, researchers recently discovered that there is no evidence to support the notion that saturated fat increases the risk of heart disease. In fact, according to the journal Annals of Internal Medicine, researchers have found some evidence that a lack of saturated fat may be damaging. Imagine that! Of course, don’t go overboard now. Remember the old adage: Everything in moderation.

SEPTEMBER 2014

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body

get to steppin’ W hen it comes to exercise, what could be easier than taking a walk? Medical experts agree that walking for 40 minutes a day comes with numerous benefits, and because all you need is a comfortable pair of shoes, it’s significantly cheaper than a gym membership. Once you establish a routine, all you have to do is lace up and go.

walk this way

Harvard Health Publications reports walkers can burn between 149 and 220 calories in 40 minutes at a pace of 4 miles per hour. Step it up to 4.5 and the range jumps to 165 to 244 calories. Burn even more by walking uphill, at a brisk pace or by wearing a weighted vest.

So you want this walking thing to become routine, but how do you start? Start thinking of those 40 minutes on your feet as essential to your health, like eating or sleeping, and work them into a time slot that’s convenient to help you stay consistent. The rest is up to you—you just have to walk out your front door!

why walk?

• LIKE OTHER FORMS OF EXERCISE, WALKING WILL HELP • THE STRESS-REDUCING RESULTS OF A GOOD WALK MEAN YOU CAN TAKE ON TASKS WITH RENEWED YOU WARD OFF DIABETES, HEART DISEASE AND HIGH FOCUS. TRY TAKING BRIEF WALKS THROUGHOUT YOUR BLOOD PRESSURE. WORKDAY TO REAP THESE BENEFITS WHEN YOU NEED • IT PROMOTES HEALTHY CHOLESTEROL LEVELS AND THEM MOST. EVEN STRENGTHENS BONES, WHICH MEANS A LOWER • WALK WITH FRIENDS, FAMILY OR A PUP TO GET RISK OF OSTEOPOROSIS. SOME POSITIVE INTERACTION IN WITH YOUR • WALKING IS ALSO A MOOD BOOSTER, AND DAILY WORKOUT. INNUMERABLE STUDIES HAVE PROVEN ITS EFFECTIVENESS AT PREVENTING DEPRESSION AND ANXIETY.

WHICH KICKS? The perfect walking shoe is supportive, comfy and at least a little pleasant to look at. They should feel roomy around the toes (give ‘em a wiggle to check) but fit securely around the heel and instep so they stay in place.

The Vionic Rhythm Walker offers orthotic cushioning without looking like Grandma sneakers. $120, vionicshoes.com.

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tchealthyliving.com | SEPTEMBER 2014

Ryka Devotion shoes offer firm heels, superior arch support, flexible soles and breathable material. $80, ryka.com.

Asics Gel-Tech Walker Neo 2 is all about gel support and flexible mesh panels to reduce irritation on pressure points, like toes. $80, amazon.com.

Brooks Adrenaline GTS 14 is actually a running shoe, but they’re cushiony, stretchy and lightweight, which is all a walker could ever want. $120, amazon.com.

Sources: livestrong.com, health.com, prevention.com

HE ALT H Y

CONSIDERING EYELID OR BROW SURGERY? While some doctors or plastic surgeons are qualified to perform cosmetic eyelid surgery, you’ll probably agree that it’s best to choose an ophthalmic plastic surgeon like Dr. Jeff Carlsen, Johnson City Eye Clinic.

The Tri-Cities only fellowship-trained ocuplastic surgeon specializing in cosmetic eyelid surgery, Dr. Carlsen has had extensive training, and his expertise in eyelid surgery is second to none.

When choosing someone to perform surgery on the delicate area around the eyes, finding a surgeon with Dr. Carlsen’s unique expertise just makes sense.

BEFORE & AFTER

*Actual Patients

423-926-2200 | 423-929-2111 110 Med Tech Park, Johnson City

M-F & Wed 9-6 Th & Fr 9-9 Sun 1-5:30

830 Sunset Dr. 423.282.5413

SEPTEMBER 2014

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body

tasty tailgating T

he perfect tailgating grub can take on many forms, but it must always meet one golden standard: portability. If you can’t hold it in one hand while the other is busy with corn hole or a cold brew, it simply doesn’t belong on the game day menu. These two recipes from blogger Christy Denney of The Girl Who Ate Everything master the art of convenient snacking, and they also score major points for flavor.

bloomin’ onion bread Just when you think cheesy pull-apart bread can’t get any better, you add green onions and bring it to a tailgating party. You’ll be pleased with how easy it is to make, and rival fans will have something new to argue about as they fight for the last piece.

You’ll need…

1 unsliced loaf sourdough bread 12-16 ounces Monterey Jack cheese, thinly sliced

½

cup butter, melted

½

cup finely diced green onions

2

tsp poppy seeds

Preheat oven to 350°F. Slice sourdough loaf lengthwise and widthwise without cutting through bottom crust. Place on a foil-lined baking sheet. Place cheese slices in all the bread cuts.

Combine butter, green onion and poppy seeds and drizzle over bread. Wrap loaf in aluminum foil and return to baking sheet. Bake at 350°F for 15 minutes. Unwrap bread and bake until cheese is melted, approximately 10 minutes.

Recipes and photos courtesy of Christy Denney, the-girl-who-ate-everything.com.

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tchealthyliving.com | SEPTEMBER 2014

individual seven layer dips Tailgating fare always calls for wings, burgers and hot dogs, so here’s one for the meatless eaters. These one-person dips are totally vegetarian, totally delicious and totally yours. Three cheers for football season and a guarantee of no double dipping.

Makes about 8 servings.

You’ll need…

1 (16 ounce) can refried beans

1

cup shredded cheddar or Mexican blend cheese

2

Roma tomatoes, diced

½

1

(1 ounce) package taco seasoning

1

cup guacamole

bunch of green onions, sliced

1

(8 ounce) container sour 1 cream

(2.25 ounce) can of sliced olives, drained

1

cup chunky salsa or pico de gallo

(9 ounce) plastic tumblers

8

Tortilla chips

In a small bowl, mix taco seasoning with refried beans. Drain salsa or pico to remove excess liquid. Layer 2 tbsp of each ingredient in desired order. Top with 1 to 2 tsp of tomatoes, olives and green onion. If making ahead of time, wait to add these toppings until shortly before serving. Garnish with tortilla chip. Store in the refrigerator until serving, and serve with chips.

TALIGATE PARTY © SEAN LOCKE PHOTOGRAPHY/SHUTTERSTOCK.COM

HE ALT H Y

care

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“Breathe Free” is a synergistic blend with 14 herbal ingredients traditionally used for centuries in Chinese Medicine as a formula for treating allergic reactions.

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SEPTEMBER 2014

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body PAINTED FINGERS RUSLAN KUDRIN, SPA FEET © TITOV DMITRIY/SHUTTERSTOCK.COM

HE ALT H Y

ho doesn’t love a day of pampering at the nail salon?

Pedis are a favorite indulgence for many women, but they’re also too darn expensive.

Grab your favorite color, collect some supplies, remove your old polish and start doing your toes at home.

1. FILL A TUB OR BASIN WITH WARM WATER AND MAKE YOUR OWN AT-HOME SOFTENING SOLUTION. ADD 1 CUP EPSOM SALTS AND ALLOW THEM TO DISSOLVE. INCLUDE 1 TABLESPOON BAKING SODA FOR EVERY QUART OF WATER TO RELIEVE DRY SKIN AND WARD OFF BACTERIA WHILE THE SALTS WORK TO LOOSEN DEAD SKIN.

2. SOAK YOUR FEET FOR 20 MINUTES; THEN REMOVE AND ALLOW TO DRY. SCRUB WITH A PUMICE STONE OR FOOT FILE TO SLOUGH OFF THE OLD SKIN. USE SCENTED SALT SCRUBS FOR EVEN SOFTER SOLES, AND THEN GIVE THEM A RINSE, PAT DRY AND APPLY MOISTURIZER. TRY BRANDS WITH CREAMS TARGETING FEET—THEY CONTAIN WATER-BINDING HYDRATORS, LIKE GLYCERIN, TO REALLY WORK ON TOUGH FEET.

4. DIP A COTTON SWAB IN CUTICLE OIL (OR BABY OR OLIVE OIL IN A PINCH), AND APPLY TO CUTICLES TO SOFTEN. LIGHTLY PUSH BACK YOUR CUTICLE USING AN ORANGE STICK, EASILY FOUND AT ANY DRUG STORE. TRIM CUTICLES AND DEAD SKIN WITH CUTICLE TRIMMER. 5. APPLY BASE COAT TO PROLONG POLISH LIFE. PRO PAINTERS WIPE OFF EXCESS POLISH ON THE BOTTLE, BEGIN AT THE CUTICLE, THEN SWIPE UP BOTH SIDES AND FINISH WITH A STROKE UP THE MIDDLE. IT GETS PERFECT COVERAGE EVERY TIME! PAINT ON YOUR FAVORITE POLISH AND A STRONG TOPCOAT FOR DURABILITY, AND PAT YOURSELF ON THE BACK FOR YOUR BEAUTIFUL WORK.

3. TRIM NAILS STRAIGHT ACROSS, LEAVING A LITTLE WHITE AT THE TOP, AND ROUND OFF ANY CORNERS WITH AN EMERY BOARD. USE A NAIL BUFFER TO SMOOTH NAIL SURFACES BEFORE POLISHING.

PEDI POLISHES Gray polish is going to be popular this fall, so try on some smoky hues. Essie’s “Merino Cool” ($8.50) is a dusky lavender that’s great on all skin tones.

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tchealthyliving.com healthyliving.com | SEPTEMBER 2014

Speaking of purple, try on plum polishes this fall as an interesting twist on last year’s burgundy trend.

“Plugged In Plum” from OPI, $8, is just right.

Solid glitter and metallic polishes add instant glam to whatever you’re wearing.

Sally Hansen’s Gem Crush line has eight glittery colors to choose from. Prices vary.

Royal blues and Tiffany teals like China Glaze’s “Audrey” ($7) will bring a pop of color to any outfit.

Sources: allure.com, health.com, womenshealthmag.com

perfect pedis at home W

DOG KEEPING MAN AWAKE Š MICHAEL PETTIGREW/SHUTTERSTOCK.COM

HE ALT H Y

balance MIND | SPIRIT | FINANCE

restless with a pet

Sources: huffingtonpost.com

Dr. Sowjanya Duthuluru, M.D., conducted a study asking over 300 people questions about their pet and their quality of sleep. The study showed that 30 percent reported waking because of their pets at least once a night. Of those who shared a bed with their pet more than four nights a week, 63 percent had poor sleep quality and 5 percent said that they had trouble falling back to sleep after being disturbed by a pet. The moral of the story?

Purchase a comfy pet bed for your furry friend and set up a cozy corner for them in the living room.

SEPTEMBER 2014

| tchealthyliving.com

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life in the cloud

S

o what exactly is “the cloud?” Nope, it’s not a white fluffy object up in the sky. Simply put, the cloud is an online storage system. It’s a place to store photos, videos, music, movies or documents that might be taking up too much space on your electronic device, be it a computer, camera, etc. Cloud storage space allows you to easily access your files from any device that can connect to the Internet. It can be accessed the same way as an email.

46

Anything that you don’t want on your computer, tablet or phone but don’t want to throw onto a flash drive or hard drive, send it to the cloud! Consider a cloud storage space a backup for your precious family photos or must-have hit songs.

If you’re an avid photographer, music lover or videographer, you’ll also want an external hard drive for your files, such as a Passport. Having files in two locations ensures they won’t be lost forever if one fails.

So which storage system is best for you? It really depends on what system is used and what is going to be stored onx the cloud. iCloud will work better for those with only apple products, whereas Google Drive is a better fit for those with an android system. A quick Internet search of “cloud storage sites” will bring up plenty of reviews and options. Happy hunting!

DROPBOX

ICLOUD

ONEDRIVE

GOOGLE DRIVE

AMAZON CLOUD

FREE SPACE:

2 GB

5 GB

7 GB

15 GB

5 GB

FILE SIZE:

2 GB max per file

25 MB max per file

2 GB max per file

10 GB max per file

2 GB max per file

WHAT SYSTEM IT WORKS FOR:

Windows, Linux, Mac, Android, Blackberry, iOS

Mac, iOS, Windows

Windows, Mac, iOS, Android, Windows Phone

Windows, Mac, iOS, Android

Mac, iOS, Android, Windows

BEST FOR STORING:

Documents

Pictures, apps, documents

Documents, photos

Photos, documents, Web apps

Photos and music

COST OF OPTIONAL EXTRA SPACE:

$99 a year for an extra 100 GB

$100 a year for an extra 50 GB

$50 a year for an extra 50 GB

$59.88 a year for an extra 100 GB

$54.81 a year for an extra 100 GB

tchealthyliving.com | SEPTEMBER 2014

CLOUDS © EVGENY KARANDAEV, LAPTOP © MAXX-STUDIO/SHUTTERSTOCK.COM

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Sources: cnet.com, us-cert.gov, techradar.com

HE ALT H Y

Sources: dbsalliance.org, healthsystem.virginia.edu, healthline.com, candianliving.com

DISTRESSED BACKGROUND © STILLFX, SAD GIRL © PIOTR MARINSKI/SHUTTERSTOCK.COM

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the DL on depression D epression affects 6.7 percent of the adult U.S. population, so it’s more important than ever to read up on how it influences its sufferers.

The literature is extensive, and you could never read it all, but to get you started, here are 10 things you need to know about depression.

1.

APPROXIMATELY 14.8 MILLION AMERICANS SUFFER FROM DEPRESSION, BUT AN ESTIMATED 11 MILLION OF THEM GO UNTREATED EACH YEAR.

SUFFERS FROM CLINICAL DEPRESSION, AND THIS NUMBER INCREASES TO ONE IN EIGHT DURING ADOLESCENCE.

2.

THE DIAGNOSTIC AND STATISTICAL MANUAL OF 6.

MENTAL DISORDERS (DSM) STATES THAT FOR A DIAGNOSIS TO BE MADE, THE PATIENT MUST EXPERIENCE DEPRESSED MOODS FOR AT LEAST TWO WEEKS AND EXHIBIT SOME OF THE SYMPTOMS LISTED. THESE INCLUDE WEIGHT CHANGE, DIFFICULTY CONCENTRATING, 7.

FEELINGS OF WORTHLESSNESS, SUICIDAL THOUGHTS AND MORE.

WOMEN ARE DIAGNOSED WITH DEPRESSION AT TWICE THE RATE OF MEN. PART OF THIS DIFFERENCE IS DUE TO POSTPARTUM DEPRESSION IN WOMEN. HOWEVER, SOME EXPERTS BELIEVE MEN’S RATES WOULD BE HIGHER IF THEY WOULD ACTUALLY SEEK PROFESSIONAL HELP.

3.

4.

5.

DEPRESSION IS MORE THAN JUST BEING DOWN IN THE DUMPS. IT CAN MANIFEST IN PHYSICAL SYMPTOMS SUCH AS WEIGHT LOSS OR GAIN, CHANGE IN APPETITE, HEADACHES, CHRONIC PAIN, DRY EYES, NAUSEA, HEARTBURN AND FATIGUE. BEHAVIORAL CHANGES LIKE WITHDRAWAL OR IRRITABILITY ARE POSSIBLE, TOO.

PEOPLE WITH CHRONIC DEPRESSION OR WHO ARE EXPERIENCING A DEPRESSIVE EPISODE ARE MORE LIKELY TO CONTRACT ILLNESSES, LIKE COLDS, THAN THEIR NON-DEPRESSED PEERS.

8.

FOR AMERICANS AGES 15 TO 44, MAJOR DEPRESSIVE DISORDER IS THE NO. 1 CAUSE OF DISABILITY.

9.

A 2013 STUDY FOUND PEOPLE WITH UNTREATED DEPRESSION TEND TO DIE AN AVERAGE OF 14 YEARS EARLIER THAN THOSE WHO SEEK HELP. ALTHOUGH RESEARCHERS WEREN’T SURE OF THE CAUSES, THEY SUSPECT SUBSTANCE ABUSE OR SELF-MEDICATION WITH THINGS LIKE ALCOHOL.

DEPRESSION STEMS FROM A VARIETY OF CAUSES, FROM CHEMICAL IMBALANCES IN THE BRAIN TO JARRING LIFE EVENTS, LIKE THE 10. UP TO 80 PERCENT OF PATIENTS TREATED LOSS OF A JOB OR LOVED ONE. POSTPARTUM FOR DEPRESSION IMPROVE SIGNIFICANTLY DEPRESSION CAN STRIKE A MOTHER AFTER WITHIN FOUR TO SIX WEEKS OF BEGINNING CHILDBIRTH IN VARYING LEVELS OF INTENSITY, PRESCRIBED MEDICATION AND ATTENDING AND SOMETIMES DEPRESSION IS JUST GENETIC. COUNSELING OR SUPPORT GROUPS. WITH MAJOR DEPRESSIVE DISORDER CAN ONSET THE RIGHT COMBINATION, DEPRESSION AT ANY AGE, BUT THE MEDIAN AGE IS 32.

IS TOTALLY TREATABLE. HOWEVER, UP TO ONE IN 33 CHILDREN

HELP IS AVAILABLE If you or someone you know is experiencing any of these symptoms, talk to a doctor. If you need to talk to someone immediately, call 211. The 211 service provides 24-hour crisis intervention and suicide counseling. In the event of a medical emergency, call 911.

SEPTEMBER 2014

| tchealthyliving.com

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HE ALT H Y

balance

spend to save T here are many reward options these days when it comes to choosing a credit card. So why pick a boring, traditional card that does nothing but rack up interest and finance charges? Read on to learn more about cards that give back as you spend.

CASH BACK CREDIT CARDS

accumulate cash rewards and are recommended for people who consistently pay off their balances each month. Some cash back cards have an annual fee.

GENERAL REWARD CARDS are

similar except points are accumulated as opposed to receiving cash back. Some come with an annual fee, and they’re best for those who pay their balances off each month.

HOTEL/TRAVEL CARDS are either co-branded with a hotel chain or are broad. Co-branded cards give you points on all purchases and bonus points when you stay at the hotel the card is branded with.

The points can be redeemed for free nights or upgrades. Broader cards or travel cards earn points as well except you can redeem these points at participating theme parks or major hotels. Travel cards are best for those who will use the points regularly, as there is typically an annual fee.

RETAIL REWARDS CARDS are co-branded with a major retailer and points are given for all purchases, though

purchases at the retailer can earn you double or triple points. The interest rates on these cards tend to be higher, and you can only spend your points at the co-branded retailer.

GAS CARDS also come with two types: General cards may give you 1 percent cash back with 5 percent back for gas or auto maintenance. A brand-specific card will do the same except the 5 percent applies only when you purchase gas from the company. If you’re dedicated to a certain company, this may be a better option, although many companies are only common in certain regions, making these store-specific cards less than ideal for a frequent traveler.

AIRLINE/FREQUENT FLIER CARDS are pretty straightforward—

buy things and earn points. Some cards are airline specific, and you earn points flying with that particular airline. Travelers often also receive additional perks. Generic cards don’t earn points when flying but are good for those who aren’t dedicated to a particular airline.

Many come with an annual fee, and some unused airline miles expire.

the fine writing With all these options, it’s hard to believe that the standard credit card is still the most common, although that could be because most reward cards require above-average credit. People with poor credit can still apply for secured credit cards and prepaid cards. Students with little or no credit may opt for a student credit card. Just be sure to make those payments on time!

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tchealthyliving.com | SEPTEMBER 2014

Red Shoe

9th Annual

Masquerade Ball NOVEMBER 8, 2014 AT THE CARNEGIE HOTEL IN JOHNSON CITY COCKTAIL HOUR STARTS AT 6 PM TICKETS $50 SILENT AUCTION DRINKS, DINNER, DANCING RED SHOE CONTEST ALL PROCEEDS GO TO CASA OF NORTHEAST TN

423.461.3500 WWW.CASANETN.COM ADMIN@CASANETN.COM

Giving a “voice” to abused and neglected children in our community.

Lift up a child’s voice, lift up a child’s life.

lover

Talk Talk to us about aa 401(k) rol .

If you’re about to retire or change jobs, you may Ifhave you’re about to retire or change may some decisions to make aboutjobs, youryou retirement have some decisions to there’s make about yourwho retirement plan money.

Good thing someone knows plan money.

Good thing there’s someone who knows you and is ready to help. you is ready to help.

Likeand a good neighbor, State Farm is there.

Like a good neighbor, State Farm is there.® CALL ME TODAY. CALL ME TODAY. ®

Kristy Baggarly, Agent 2332 Baggarly, Volunteer Parkway Kristy Agent Bristol, TN 37620 2332 Volunteer Parkway Bus: 423-968-9221 Bristol, TN 37620 kristy.baggarly.t2kw@statefarm.com Bus: 423-968-9221 kristy.baggarly.t2kw@statefarm.com

1001389.1

State Farm Mutual Automobile Insurance Company, Bloomington, IL

State Farm Mutual Automobile Insurance Company,