Modern Medicine: Cutting-Edge Treatments, Tests & Technology TRI-CITIES
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december 2 0 1 5
| vol. 2 no. 4
features ON THE COVER
healthy giving p20 From an Iraq vet who’s running a new charity dental clinic, to a businessman who’s converting an old school into a much-needed children’s center, to a woman who turns a shoe store into a Christmas party every year, the TriCities region is full of people doing good.
Modern Medicine: Cutting-Edge Treatments, Tests & Technology
TYLA BOYD. PHOTO BY PETER MONTANTI
TRI-CITIES
Plus
Love Your Library Healthy Joints, Healthy Body
BY DEBRA MCCOWN
books, e-books & beyond p16
From clay tablets to digital tablets, libraries are working hard to best serve their communities. BY LEIGH ANN LAUBE
respect your joints p26
We take our joints for granted. But without them, we couldn’t bend, turn, lift, crouch, throw or even wiggle our fingers and toes. In other words, our joints make it possible for us to move. BY JOANN GUIDRY
science fiction to science fact p30
Thanks to ongoing scientific research around the world, amazing health breakthroughs are being made every day. BY JOANN GUIDRY
DECEMBER 2015
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departments
7
HE ALT H Y
beat
TRENDS | NEWS | PEOPLE
p8
BY CE ALIA ATHANA S ON, L AUREL G ILLUM, DEBR A MCCOWN AND K ATIE MCPHER S ON
8
Do you brew?
9
Knock out the negative.
10
Health myths and facts.
11
HE ALT H Y
p9
dose
INSIGHT | ADVICE | SOLUTIONS
B Y L AU R E L G I L LU M & K AT I E M C P H E R S O N
12
Smart apps for good health.
14
Test yourself.
35
HE ALT H Y
p12
body
NUTRITION | FITNESS | BEAUT Y
BY L AUREL G ILLUM & K ATIE MCPHER S ON
36
Healthy winter wonders.
38
Winterize your style.
40
Gym jams that’ll make you move.
41
Lip looks you’ll love.
43
HE ALT H Y
balance
p14
p36
MIND | SPIRIT | FINANCE
B Y C E A L I A AT H A N A S O N , L A U R E L G I L L U M A N D K AT I E M C P H E R S O N
44
Cars that keep you safe.
45
Moving? Make it easier!
46
Have a stressless shopping season.
48
Work on your wallet. p46 p48
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Healthy Living Tri-Cities, December 2015. Published monthly by Healthy Living Media, LLC and distributed by Forever Young Media, 3107 W. Market St., Johnson City, TN 37604. All contents copyright 2015 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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tchealthyliving.com | DECEMBER 2015
HE ALT H Y
beat TRENDS | NEWS | PEOPLE
fighting off the flu
Source: cdc.gov
More than 170 million doses of the flu vaccine were expected to be available this year, and health officials are saying it’s not too late to get your shot. Flu season started in October and typically lasts through May, but flu activity usually peaks between December and February. The CDC recommends annual vaccinations for everyone older than 6 months, including pregnant women and older adults. The traditional vaccine typically protects against the three major flu viruses. And don’t forget, another way to prevent the flu is by thoroughly washing your hands at every opportunity this flu season. While you’re at it, teach your children to do the same!
DECEMBER 2015
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HE ALT H Y
beat out & about
beer and big ideas BY DEBRA MCCOWN
If you ask Eric Latham why he decided to open a brewery, he’ll tell you it’s about more than just beer. “We don’t think we make the best beer in the world. We’re trying to do better and better, but what we’re really trying to do is bring people together,” says Latham, who opened Johnson City Brewing Company with his wife, Kat—and the backing of two dozen beer enthusiasts—in October 2014. “It’s a return to kind of the colonial, constitutional days,” he says, “when they would get together in a tavern and discuss important issues—and come up with important solutions.” A successful new business with its roots in a homegrown beer club, Johnson City Brewing Company also prides itself on the “experimental batches” that customers can sample—not just to try limited-timeonly beers but also to have a say in what returns to the menu. Leading up to Thanksgiving, the tasting flight was a “pie series” of beers, says Eric Latham, the head brewer. Leading up to Christmas, it’s a “donut stout series,” an option that joins three tried-andtrue holiday brews: Christmas Ale, Spiced Plum Ale and Midnight Mocha. Located to the left of the elevators inside The King’s Center on Main Street downtown, Johnson City Brewing Company is
the oldest currently operating brewery in the city. In the year since they opened, two others have popped up. There are also two breweries in Kingsport, three in Bristol, one in Jonesborough and three in Washington County, Virginia. Kat Latham, who runs the tap room (open 5-9pm Thursdays, 5-10pm Fridays, and 1-10pm Saturdays), says the local brewery trend represents a return to the nation’s beer-drinking roots. “Back before Prohibition, there was at least one brewery in every town,” she says. “This is a revitalization of the local brewery.” In the decades that followed the Prohibition era of the 1920s and early ‘30s, she says, a couple of giant breweries monopolized the market, and their predictable, mass-produced product was what people wanted. But in recent years, the trend has turned; unique and handcrafted are back in style. With a single-barrel system, Johnson City Brewing Company makes just 31 gallons of beer at a time. With hops grown by a local farmer and another farmer taking the spent grain to feed pigs, the local sustainability story helps to complete the narrative. “It’s happening all over: You’ve got people who want to shop local,” Kat Latham says. “You [want to] know where it came from and who made it and what they put in it.”
WANT TO GO? Johnson City Brewing Company 300 East Main St., Ste. 104, Johnson City johnsoncitybrewing.com (423) 930-4186
UATION? PEOPLE
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beat the challenge
positive practice Each month we present our readers with a new challenge to improve their health and wellness. This month, we’re asking you to practice reacting well to negative situations.
the problem:
WHETHER IT’S WITH YOUR KIDS, YOUR CO-WORKERS OR THE CASHIER AT WAL-MART, ANNOYING SITUATIONS INVOLVING OTHER PEOPLE COME UP ALL THE TIME. THESE CIRCUMSTANCES, MANY OF WHICH ARE BEYOND OUR CONTROL, CAN SET YOU UP TO REACT POORLY AND LEAVE YOU IN A BAD MOOD.
the challenge: Practice reacting positively to negative situations with others. WE’LL SHOW YOU HOW IN FIVE STEPS.
STEP
1
STEP
2
evaluate
When you sense those annoyed feelings boiling up, treat that as your signal to pause, take a deep breath and count to 10. Use this break to evaluate the situation for what it is and not for what your emotions are telling you it is.
focus the issue In a heated debate or argument with someone? Identify the real issue by calmly repeating accusatory or annoying phrases back to the offending person. This will help clarify the point of the conversation by giving the person a chance to hopefully correct or explain himself and nix any misperceptions.
chill out STEP
3
Try to keep your cool to avoid prolonging or worsening the situation. Remind yourself that you can only control the way you react and not the way others do. Take Psychotherapist Victoria Marano’s advice and ask yourself these three questions before reacting further: 1. WILL THE NEXT STEPS GET ME INTO A MORE DIFFICULT SITUATION? 2. WILL MY ACTIONS MAKE THINGS BETTER FOR ME AND THE PEOPLE AROUND ME? 3. WOULD I BE EMBARRASSED OF THE WAY I BEHAVED IF SOMEONE FOUND OUT ABOUT MY ACTIONS?
use compassion STEP
4 STEP
5
When you’re ready to respond, try to put yourself in the other person’s shoes. According to Judith Orloff, M.D., an assistant clinical professor of psychiatry at UCLA, empathy may help you respond from a better place. Keep your mind open to the possibility that the annoying person could be acting out of stress or other emotions. Or, in the case of your children, maybe they’re acting out of frustration or impatience.
find an outlet When you’ve had a tough day facing negative situations, you need something to refresh your mind and emotions at the end of the day. Whether it’s punching a bag, listening to music or going for a run, find something that helps you unwind and remember what’s really important.
DECEMBER 2015
Sources: lifehack.org, vmarano.tumblr.com, classroom.synonym.com, conquertheedge.com, drjudithorloff.com
ng the he way rapist e
HE ALT H Y
Sources: lifehack.org, vmarano.tumblr.com, classroom.synonym.com, conquertheedge.com, drjudithorloff.com
ify the g phrases e point hopefully s.
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beat fact v. fiction
medical myths W e’ve all heard old wives tales about our bodies, but some of them have haunted us for generations. Read on as we debunk some of these medical myths once and for all.
if i cross my eyes, can they really get stuck? We think this myth was made up and perpetuated by parents hoping to stop their kids’ annoying behaviors. Like all other muscles, the tissues around the eyes can tire, but they won’t freeze up suddenly. Have no fear, kids—your eyes will always roll right back to where they belong. Source: healthyliving.msn.com
if i pull a gray hair will three more come to its funeral? Thankfully, the answer is no. Plucking a hair means removing that strand only, and there is no way the follicle will sprout multiple strands to replace one. However, only pluck those hairs if they’re worth damaging the follicle. Repeated pulling can cause irreparable damage and make the follicle unable to grow a new hair. Source: huffingtonpost.com
does popping knuckles lead to arthritis?
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tchealthyliving.com | DECEMBER 2015
MAN © RA2STUDIO; KNUCKLES © ILYA AKINSHIN; / SHUTTERSTOCK.COM
HE ALT H Y
does chewing gum take seven years to pass through my digestive system? Concerned mothers and schoolmarms have preached this myth forever, but gum chewers need not be afraid. Even though gum cannot be broken down by the human digestive system, it simply passes through along with everything else. Source: listverse.com
will shaving make my hair grow back thicker and darker? Young men cling violently to this myth hoping that running a blade over their bare faces will cause dark, thick hair to sprout. Unfortunately, shaving is just that—cutting the hair off at the surface. It has no effect on the follicle, which is the locus of growth and pigmentation. Source: cracked.com
why do i sneeze when i tweeze my eyebrows?
No, knuckle popping means your joints have gas. The pressure applied when popping a knuckle causes the gas bubble between the joints to burst and produce a popping noise. Because there is no actual rubbing and popping of the joints, no damage is done and no arthritis inflicted.
A portion of the trigeminal nerve, the culprit behind brain freezes, runs behind eyebrows down to the tip of the nose. Plucking hairs can stimulate the nerve, and that ultra tingly sensation causes a system purge of the whole face. Try pressing a finger somewhere along the brow next time to block the tingly transmissions and prevent sneezing all over the bathroom mirror.
Source: hopkinsarthritis.org
Source: oprah.com
HE ALT H Y
dose INSIGHT | ADVICE | SOLUTIONS
under pressure! Our go-to goal number for blood pressure readings has always been a systolic reading (that’s the top number for us medical laypeople) of 120 or less. Researchers at the University of Florida have doctors agreeing that blood pressure readings that consistently stay around 120/80 could cut your chances of heart attack by one third.
DO YOU KNOW YOUR NUMBER? You can
Source: UF Health News
start improving your blood pressure now by getting adequate exercise, managing your stress levels and making sure you’re getting enough fruits and veggies. Talk to your doctor about what he or she thinks your target number should be.
DECEMBER 2015
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HE ALT H Y
dose
HEALTH APPS:
fda-approved or total fail?
I
f you think quality health and wellness advice is available in the palm of your hand, think again. With over 100,000 health apps promising to make health care convenient, only about 100 are approved by the U.S. Food and Drug Administration. The FDA may not have the staff or resources to keep up with speedy app developers (they only approve about 20 apps each year), but there are references you can use to ensure the knowledge you get from your phone is guaranteed safe.
seal of app-roval Smartphone users in need of reliable health apps should do plenty of online research and stick to FDA-approved technology. HERE ARE SOME USEFUL APPS DEEMED SAFE:
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tchealthyliving.com | DECEMBER 2015
KINSA SMART THERMOMETER measures and records temperatures, symptoms and medications to keep track of the kids’ sick days. $19.99, kinsahealth.com.
ALIVECOR transforms the average smartphone into an electrocardiogram by simply snapping onto the back of your phone. Experts are excited about the idea of a home EKG that can help patients catch irregular heart rhythms earlier. Adapter is $74.99, alivecor.com.
ACCU-CHEK CONNECT is the only FDA-approved app for glucose monitoring and recommending insulin dosages. It stores readings from the Accu-Chek Performa Connect blood glucose meter and then suggests insulin amounts based on current glucose reading, projected food intake and the patient’s physician-recommended dosage.
WELCH ALLYN’S IEXAMINER Adapter and Ophthalmoscope attaches to most smartphones, while the partner app stores pictures to a patient file or email to be sent to the patient’s doctor of choice. Docs think this app will help detect glaucoma and retinal detachment with greater ease. Visit welchallyn.com to find a distributor near you.
Sources: well.blogs.nytimes.com, mashable.com, imedicalapps.com
BEFORE YOU DOWNLOAD, REMEMBER THESE GUIDELINES: • CURRENTLY, THE ONLY APPS THE FDA REGULATES ARE THOSE USED AS AN ACCESSORY TO A MEDICAL DEVICE OR ONE THAT TURNS A MOBILE PHONE INTO A REGULATED MEDICAL DEVICE. • THEY DO NOT REGULATE APPS TARGETING WELLNESS, I.E. THOSE HELPING USERS ENHANCE AND TRACK THEIR OVERALL WELLBEING, LIKE APPLE’S HEALTH APP.
• THE FDA WILL REVIEW ANY APP THAT PRESENTS A SIGNIFICANT RISK TO PATIENTS SHOULD IT NOT WORK AS INTENDED, ESPECIALLY THOSE TRYING TO DIAGNOSE OR TREAT ILLNESSES AND INJURIES. MANY HAVE BEEN REMOVED FROM APP STORES AFTER REVIEW. RULE OF THUMB: IF IT TRIES TO REPLACE A DOCTOR, DON’T DOWNLOAD.
fitness flubs UF Health researchers at the University of Florida recently learned that only one of 30 well-known, free fitness apps meet guidelines from the American College of Sports Medicine. All 30 were compared to guidelines for aerobic exercise, strength and resistance, and flexibility. The best score went to SWORKIT LITE PERSONAL WORKOUT TRAINER, scoring 9.01 out of 14 possible points, so we’d say stick to Sworkit for your smartphone fitness.
apps to avoid
Most apps, even those that aren’t regulated, probably won’t cause users direct harm. However, here are four kinds that could actually stand between you and the help you really need.
Apps RESOLUTIONMD and MOBILE MIM allow for easy sharing of diagnostic images. Doctors can access all kinds of images—oncological scans, MRIs, X-rays and more— wherever they are via phone or tablet. The images can be shared without transferring sensitive patient information while allowing them to get results to patients, make diagnoses on the go and collaborate with colleagues.
AIRSTRIP ONE is a diagnostic aid that draws patient data from a patient’s monitors and medical devices and records and delivers them to physicians’ phones or tablets. That means doctors can view vital signs, allergies, medications, medical images and lab results anywhere, anytime.
1. Anything promising to treat your pain, illness or disease. Tracking your health is helpful, but trying to replace a doctor’s knowledge with a $1.99 app does not a healthy body make. Stick with your real-life MD. 2. Spot checkers. Apps like Doctor Mole and SkinVision say they can analyze the borders, coloration, shape and evolution of suspicious skin spots. However, judgment calls on something as critical as skin cancer prevention should always be left to a well-trained human eye. 3. Any app measuring your body’s systems or suggesting medication dosages without an FDA approval. The app Instant Blood Pressure has been under fire for over a year for producing inaccurate blood pressure readings and only recently began including a disclaimer claiming that it is not a true medical device. Pros suggest getting professional readings and, when it doubt, always listening to your doctor’s orders first. 4. Apps claiming to use your phone’s light for healing. Phone screens are surprisingly bright for their size, but that’s about all the power they have. AcneApp promised to treat acne by shining red and blue light while the user held the phone near skin but has since been removed from app stores for false claims. When it comes to apps that say phone light is therapeutic, keep scrolling.
REMEMBER, IF YOU’RE PLANNING TO USE A HEALTH OR WELLNESS APP TO MANAGE YOUR WELLBEING, TALK TO YOUR DOCTOR AND SHOW THEM THE APP FIRST. IF YOU’D LIKE TO SEE APP REVIEWS FROM REAL PHYSICIANS, VISIT IMEDICALAPPS.COM BEFORE DOWNLOADING.
DECEMBER 2015
| tchealthyliving.com
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HE ALT H Y
dose
testing 1,2,3 A
At-home diagnostic medical tests that you can perform in the comfort of your own home are becoming more common. Either purchased through your local pharmacy or online, these FDA-approved tests just might open up a slot in your calendar.
STREP
RAPID RESPONSE TEST KIT
Much like the doctor’s procedure, this throat culture involves swabbing your throat, agitating the swab in a test tube and using the test strip to see your results. According to the FDA, the test has about a 97 percent accuracy rate for strep A. If you test positive, make sure to call your doctor immediately for further treatment options. If results come back negative, your symptoms may just be caused by a virus, not strep. If you are showing signs of a fever, though, you should consult your doctor.
ALLERGIES
MYALLERGY TEST
Testing for the 10 most common allergies: timothy grass, bermuda grass, cedar, ragweed, mold, egg, wheat, milk, cats and dust mites, this kit offers a 93 percent accuracy rate confirmed by the FDA. Perform a finger prick to take a blood sample, then package the kit according to the directions and mail it in to the address provided. In addition to your results, you will receive a personalized allergy management plan to take to your doctor to review.
UTIs
AZO URINARY TRACT INFECTION TEST STRIPS
In this particular kit, three test strips are included and are FDA approved with an accuracy rate of 95 percent. The best part? Results take just a few minutes. If it’s positive, consult with your doctor.
CHOLESTEROL
CHOLESTRAK TOTAL CHOLESTEROL HOME TESTING KIT
This product will help determine your high-density lipoprotein (the good stuff) level and has a 97 percent accuracy rate by the FDA. Each testing device just requires a few drops of blood from a finger prick. Within 15 minutes, an accurate reading will help you determine whether a consult should be booked with a doctor.
LIKE ANY OVER-THECOUNTER MEDICAL PRODUCT, BE SURE TO CONSULT WITH YOUR DOCTOR TO GET A BETTER UNDERSTANDING OF THE RESULTS AND TO FIND OUT IF FOLLOWUP TESTING IS NECESSARY.
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tchealthyliving.com | DECEMBER 2015
BLOOD PRESSURE
10 SERIES UPPER ARM BLOOD PRESSURE MONITOR BY OMRON
Especially useful if you are already on blood pressure medication, this cuff will help you monitor how well your medication is reacting with your body. The monitor features TruRead technology and a pre-formed ComFit cuff that helps ensure precise readings. It also has the capability to store up to 200 readings for two different people. Comparing these readings and making sure they match up with readings from your doctor’s office is recommended.
Sources: homehealthtesting.com, webmd.com, mayoclinic.org , everydayhealth.com
n annual trip to the doctor’s office isn’t something people usually look forward to. Whether you detest sitting in the waiting room or are annoyed by the cost of an office visit, it’s not something most of us enjoy. Well, according to the FDA, skipping the doctor’s office might just be an option. In some cases, anyway.
Source: Text provided by Professional Compounding Centers of America website http://www.pccarx.com/what-is-compounding/specialty-compounding/pain-management-compoundin
Don’t Let Chronic Pain Keep You From Enjoying Life
It can take the form of a stress-induced headache, a muscle group strained from sports activities or be the result of an injury at work or an automobile accident. For some, pain can be chronic in nature and something they live with on a daily basis. Pain is the most common symptom for which individuals seek medical help. Acute pain can easily evolve into chronic pain, which can become difficult to treat. Many commonly prescribed, commercially available pain relief medications help the symptoms associated with chronic conditions such as arthritis, fibromyalgia, migraine headaches and other nerve and muscle pain, but they can also result in unwanted side effects such as drowsiness, dizziness or stomach irritation. Many patients taking these medications come to accept these conditions as part of daily life, but they may find a better solution through pharmacy compounding. Compounding is the art and science of preparing customized medications for patients. It provides valuable benefits to those for whom pain management has become a way of life. Every individual is unique, and the types of pain experienced can be equally diverse. By working with a compounding pharmacist, your health care provider can prescribe treatments tailored specifically for your pain management needs.
Many patients experience stomach irritation or other unpleasant side effects from taking pain medication. Some have difficulty taking the medication in its commercially available form. Instead of a capsule or tablet, pain medications often can be compounded as dosage forms such as a topical gel or cream that can be applied directly to the site of the pain and absorbed through the skin. Such dosage forms may bypass the gastrointestinal tract, providing optimal results with less GI irritation and help patients who have difficulty swallowing pills, removing yet another source of aggravation. Let Anderson Compounding Pharmacy work with you and your doctor to find the best way to control your chronic pain.
PROMOTIONAL FEATURE
310 BLUFF CITY HWY. BRISTOL, TN 37620 (423) 764-4136 / ANDERSONCOMPOUNDING.COM
DECEMBER 2015
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b
From clay tablets to digital tablets, libraries are working hard to best serve their communities.
T
ks,
e-books & beyond
BY LEIGH ANN LAUBE
he earliest known library is thought to have been a collection of clay tablets used nearly 5,000 years ago.
It’s hard to pin down exactly what constitutes a library collection today. There are traditional books, of course, but there are also e-books, comic book graphic novels, DVDs, music collections, online auto repair reference centers, GED classes, genealogy materials and job search assistance. Here’s a quick look at what’s offered in select libraries locally.
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tchealthyliving.com | DECEMBER 2015
Bristol Public Library
701 Goode St, Bristol, VA (276) 645-8780 bristol-library.org Founded: 1929 Square footage: 49,865 Items in current collection: 169,620 Employees: 35 (31 at main library; four at Avoca Branch) Executive director: Amy Kimani The Bristol Public Library has two locations. The main library is located in Bristol, Virginia, and the Avoca Branch is in Bristol, Tennessee. Executive director Amy Kimani believes the Bristol
Public Library offers some of the best children’s and teen’s programs around. The Children’s Library at BPL offers 40,000 books, magazines, CDs and cassettes; a Train Station Program Room, children’s Internet access and game computers, story times and reading programs. Teens ages 12 to 18 have their own space at BPL, with a collection of books, DVDs and magazines. Teen programs include parties, games, movies, a book club, art and entertainment. “We also have what we call our Adult Learning Lab, which is soon to be the Jones Creativity Center, once we
are through with renovations. The Adult Learning Lab (ALL) offers a wide variety of learning opportunities, including GED classes through the Mount Rogers Regional Adult Education Program, English as a second language instruction and tutoring in any subject,” Kimani says. “The ALL also provides computer classes for those who are interested in learning new things on the computer as well as résumé and job search assistance.” The Bristol Public Library offers a wide variety of digital materials to its patrons, all free of charge. “Being in both Tennessee and Virginia gives us the
best of both states,” Kimani explains. “Through the Tennessee State Library and Archives, we have access to Tennessee R.E.A.D.S., which is our e-book and digital audiobook downloading system. This gives our patrons the ability to download e-books, digital audiobooks and streaming video onto their devices and borrow these items for free. Tennessee also gives us the Tennessee Electronic Library (TEL), which provides access to over 400,000 electronic resources, including magazines, scholarly journals, podcasts, test
preparation materials, genealogy materials, Tennessee primary source materials and more. “From the Library of Virginia, we have access to Find It Virginia, which is another set of databases that give our patrons 24/7 access to scholarly journals, newspaper databases and so much more. We also have Zinio, which provides our users with digital access to a wide variety of popular magazines. Our staff here is wonderful and will gladly assist anyone with interest in using any of these programs,” Kimani says. Kimani said the library is continually working
“Being in both Tennessee and Virginia gives us the best of both states.”
DECEMBER 2015
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17
to build partnerships throughout the city. “We want to not only be the destination for reading and education but also to act as a community hub that brings together all that is great about Bristol for the benefit of everyone in the community,” she says.
Johnson City Public Library 100 W Millard St., Johnson City (423) 434-4450 jcpl.net Founded: 1895 Square footage: 42,000 Items in current collection: 155,000 Employees: 39 Director: Bob Swanay
“The library means different things to different people,” explains Director Bob Swanay. “I don’t think there’s anything that can replace the experience of going to a shelf of books and browsing through and reading dust jackets. That’s a very nice experience to have in a library, and I’m not downplaying that at all.” Swanay says when he speaks to a group of people, he asks what their preferred reading format is. “Traditional book? E-book? The print book always wins in people’s preferences, although there is a strong segment who like e-books. E-books can be checked out online with a library card. E-books are a good example of something people don’t know about,” he says. “Also, a fan favorite is [Sony’s] Freegal music service. That’s a collection of over 7
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million songs, and you can use that collection in two ways. You can download and keep three songs a week with your library card. It resets every Monday. Within a month, you can have a whole album. You can also just go onto that and stream music, and you can stream free with your library card for three hours a day,” he says. Traveling to a foreign country and need a crash course in that language? Click on JCPL’s eLibrary link, and visit Mango Languages, an online language-learning resource. Need some auto repair advice? Click the eLibrary link to find the online Auto Repair Service Center. You’ll find drawings, step-by-step photographs, maintenance schedules and videos. “That’s a pretty good example of technology being very helpful and allowing us to provide a service that we always provided in a much more convenient way,” Swanay says. There’s services for youth, teens and adults, as well as outreach programs. The Friendly Visitor Program is a volunteer-based program designed to bring library services to citizens of Johnson City who cannot get to the library due to a disability. The Book Buddy Program, also run by volunteers, takes storytelling to local preschools and daycares that cannot transport children to the library. “Books are still the main element of libraries, but there are a lot of facets,” Swanay says.
“I don’t think there’s anything that can replace the experience of going to a shelf of books and browsing through and reading dust jackets.”
Kingsport Public Library 400 Broad St., Kingsport 423 2299489 kingsportlibrary.org Founded: 1921 Square footage: 39,000 Items in current collection: 157,000 Employees: 22 Manager: Helen Whittaker
Plans to expand and renovate the Kingsport Public Library date back to 2007, but so far, only small steps have been taken to update the building, originally built in 1925. Still, says Manager Helen Whittaker, the library brings about 700 people a day to Kingsport’s downtown. The Kingsport library is unique in that it houses The Archives of the City of Kingsport. The archives contains
papers and photographs of individuals, organizations, industry, business and non-current city records pertaining to the history of the City of Kingsport for preservation and research purposes. “We also have a fabulous genealogy collection, and many people travel here from out of state and stay several days to use it,” Whittaker says. The library’s normal programs include children’s story times for 2 year olds and preschoolers. “We recently added story times for infants from 9 to 24 months and a monthly program for school-age children that focuses on STEM activities. We have a Paws to Read program with seven volunteer certified therapy dogs, and we schedule children to read out loud to them for 20 minutes in a one-to-one environment,” Whittaker says. “We have unique programs for adults throughout the year, including gardening seminars, foreign affairs seminars and genealogy research workshops. We also offer free computer classes and job labs for people looking for a job who need individual attention.” Next spring the library hopes to renovate the children’s area. Recently, new windows have been added, along with new landscaping.
Sullivan County Public Library 1655 Blountville Blvd., Blountville 423 279-2714 sullivancountylibrarytn.org Founded: 1947 Items in current collection: 120,000 (includes items at branch locations) Manager: Margaret Elsea
Headquartered in Blountville, with branches in Kingsport and Bluff City, the Sullivan County Library opened in one very small room of the Sullivan County Courthouse on January 2, 1947, with a collection of 500 books. And even though some people feel like there’s a spirit in the current library, which opened in 1992, the lady in black doesn’t stop the staff from working hard to fill the needs of the community. “Before they built the building we’re in now… it was a hole in the wall. What we have now is a cut above what it used to be, but there’s so much more that it could be,” says Manager Margaret Elsea. “We are just doing the things that libraries do for the community, which is provide information of any sort that they could want. We provide computer classes and computers that people can access. We provide subscriptions to magazines, hard copy, and we also have downloadable magazines, e-books and audio books. Anything that somebody would use to get the information they need, we’re willing to try.” There’s a summer reading program for kids, and the Reading Paws program where children can read to a therapy dog. Elsea says the library tries to keep the public informed of programs, but people still come in saying they haven’t been in a library in years. “They haven’t had the need. The library now is we fax, we notarize and we are the office supply store sometimes. We do try to get that information out, but until some of them have a need that the library might be able to fill, they just don’t pay any attention,” she says. “Not just our library, any library.” One advantage of being a small library is that staff gets to know its patrons on a personal basis. “On the other hand, when there’s just me to be the reference librarian, the children’s librarian, the adult librarian, it’s harder to be able to provide programs. [Other libraries] have outreach programs. We have volunteers, but we don’t have those outreach programs. We do have a lot of people who consider the library a place they can go for entertainment and information. If they have a need, they can count on us to help them try to fill that need,” she says.
Read All About It! Other libraries/branch locations include:
Bristol Public Library, Avoca Branch 1550 Volunteer Parkway, Bristol, TN (423) 968-9663
Sullivan County Public Library Branch Locations: Bloomingdale 3230 Van Horn St., Kingsport (423) 288-1310 Colonial Heights 149 Pactolus Rd., Kingsport (423) 239-1100 Sullivan Gardens 104 Bluegrass Dr., Kingsport (423) 349-5990 Thomas Memorial 481 Cedar St., Bluff City (423) 538-1980
Washington County Library Branch Locations: Jonesborough Branch 200 Sabin Dr., Jonesborough (423) 753-1800 Gray Branch 5026 Bobby Hicks Hwy, Gray (423) 477-1550
Watauga Regional Library 2700 S Roan St., # 435, Johnson City (423) 926-2951
DECEMBER 2015
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healthy giving Story By Debra McCown
Photography By Peter Montanti
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People around the Tri-Cities are working to make a difference to neighbors in need. From an Iraq vet who’s running a new charity dental clinic, to a businessman who’s converting an old school into a much-needed children’s center, to a woman who turns a shoe store into a Christmas party every year, the Tri-Cities region is full of people doing good. Here’s a glimpse at a few who’ve really shined.
Reaching Across the Fence Mitch Cox Johnson City
When Mitch Cox was growing up at the Johnson City Country Club, he worked as a caddy. Most of his co-workers came from Tyler Apartments, the housing project near the 14th hole, where he glimpsed through the fence a life very different from his own. “I realized that I was caddying to earn money for my own self,” he says, “and that they were caddying to put food on the table.” But the stark difference between their two worlds didn’t hit home until years later, with the unexpected death of a friend. After high school his parents paid his way to college, putting him on a path to success. His buddy, Sammy, joined the Army after high school but later followed the footsteps of his father; in his 20s, Sammy died a homeless drunk. “I saw his obituary in the paper, and I thought, ‘How in the world could somebody go from the all-American kid at 20 to dead before they’re 30?’” Cox says. “I realized right then that we may all grow up in a free country, but we all don’t have the same opportunities. And that not only did my parents provide food and shelter but also love and encouragement and discipline.” Years later, he was asked to donate $500 for
“I very strongly believe that we’re all given a different set of talents, and it’s our responsibility to use the talents that God’s given us.” — M I TCH CO X
a playground near Tyler Apartments—and the memories came flooding back. By then a successful real estate developer, he wanted to do something to help his neighbors break the cycle of poverty and addiction. So he met with community leaders who wanted to start an afterschool program. They needed a building, so Cox—with the help of retired Pepsi executive Lawrence Porterfield— bought one. Randy Hensley was hired to run the program, area businesses gave time and materials to get the 10,000-square-foot building ready and Coalition for Kids was born. In the years since, the program has served more than 6,500 kids.
By 2015, the fast-growing program was busting at the seams with more than 300 kids at sites across the Johnson City area. The program, which runs until 8pm, provides not just safety and supervision but homework help and activities like computer classes, music and sports. So to give them needed space to grow, Cox bought them a bigger building: a 30,000-square-foot former school. Much of the renovation cost is being met by donations of work and supplies from more than a dozen area businesses. According to Coalition for Kids, the finished project will represent a donation worth nearly $2 million.
“I very strongly believe that we’re all given a different set of talents, and it’s our responsibility to use the talents that God’s given us,” says Cox. “Mine, I’m a real estate developer and a contractor, so we buy land and build buildings—that’s what we do.” The new building will make it possible to serve more children at a central facility and to add a program for middle and high school kids. “What we’re trying to do is create a place away from home where they can get love and encouragement and discipline and learn how to become productive members of society,” Cox says. “I think it’s the best return on dollars spent of any charity in the Tri-Cities.”
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“Every person wants to be here, from the director to the doctors to the volunteers.” — B I L L H A RT E L
Bringing Dental Care To The Poor Bill Hartel | Bristol
A U.S. Army veteran who served in Iraq and Afghanistan, Bill Hartel recently traded his desert camo for a set of University of Tennessee scrubs—and an opportunity to help people who can’t afford dental care. “One thing about this place, Healing Hands, these people are the hardest-working people I’ve ever seen,” says Hartel, who came to treat patients and supervise dental students at Healing Hands Health Center, a charity clinic that provides medical, dental, vision, chiropractic and mental health care in Bristol for the uninsured.
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“Every person wants to be here,” he says, “from the director to the doctors to the volunteers.” Hartel took an unconventional path: After decades in private practice as a dentist, he wanted more adventure, so, at age 50, he joined the Army and went to the Middle East, treating trauma patients in combat zones. For a brief time, after he returned from Afghanistan with an honorable discharge and a bunch of medals, he found himself homeless on the streets of Chicago. That ended when he signed up for a tour in Kuwait, but he says the experience gave him a real heart for those in need. So this year, as his service commitment in Iraq neared its end, he interviewed via Skype to work at Healing Hands. The UT program brings fourthyear dental students to do two-week rotations treating patients; dental hygiene students come from East Tennessee State University. Hartel is in awe of how the community came together to make it happen. With grants for renovation, cash from donors and a volunteer effort that crossed socioeconomic lines, a long-empty building was renovated in a matter of weeks to house the clinic. “They were not working for any reason other than the good of the community,” Hartel says. “People were trying to give back, and it’s really wonderful.”
Paying It Forward
Courtney Mauk Blountville
At 14, Courtney Mauk found herself in trouble with the law—and it wasn’t the first time. In a last-ditch effort to turn her around, the juvenile court sent her to Link House, a home for troubled girls, where she spent 45 days getting clean of drugs and alcohol. “I had been in trouble before,” she says, “but my case manager at Link House really pulled for me and said, ‘We really believe that she can do this, and we really think that you should give her a chance.’” During six months of probation, she was enrolled in an outpatient drug and alcohol program. But what made her sober up for good was finding out at 16 that she was pregnant. Her second child came soon after the first. “So I had my kids, I married their father and then I never finished high school,” she says. “At that point, I only had an eighthgrade education. So here I am with two kids, no parents [involved] and only an eighth-grade education, with my husband trying to support all of us. So when I was 19, I decided to go back to school and get my GED, and that same year I went and got my GED, I [also] went and enrolled in college.” Balancing part-time study toward a degree with a parttime job and taking care of her kids, Mauk says she knew
“What impacted me the most about Link House, Delivering was that a complete Christmas Shoes stranger could Kathy Hall | Johnson City care about me A pair of shoes means a lot to a child who doesn’t have any. It’s Kathy Hall has seen firsthand over the 18 years that and want me something she’s coordinated a special Christmas event for kids in need of to succeed.” shoes—and a big part of why she keeps doing it year after year. — COU RT NE Y M A U K
what she wanted to do with her life: She wanted to help young people the way they’d helped her at Link House. It’s been a long road, but two years ago—more than a decade after landing on the facility’s doorstep—she went to work there, mentoring troubled teens; she’s now a supervisor at Sullivan House, a similar facility for boys, a job she says is a lot like being a “house mom.” “Every day we sit down and have a meal together. We clean the house together. At the end of the day, we sit down and we talk about anything that might be bothering them, any problems that they might have, and we try to help them figure out ways to deal with them and solve them,” she says. “We do cooking
groups with the kids. We take them to volunteer in the community.” It helps, she says, that she’s been there and, at 27, has shown how youthful mistakes and circumstances don’t have to define a person for life. Today, she sits on the same juvenile justice review board that, all those years ago, gave her a chance. “I think what impacted me the most about Link House,” she says, “was that a complete stranger could care about me and want me to succeed.”
“There’s Santa Claus, there’s refreshments and stuff, and they bring the kids in, and we let them pick out a pair of shoes —kids that never get the opportunity to go shopping and pick out their own shoes,” she says. “We let them come in, and they pick out what they like, and we measure them and fit them properly, give them new socks, and they get treats.” Hall, general manager of the Shoe Carnival store in Johnson City, hosts the event. She works in partnership with the local Elks Lodge #825, which raises thousands of dollars every year to buy shoes for needy kids, and the Washington County school system, which identifies the kids who are in need and buses them to the event. “We take our time, and we just make it a special day for the kids, and so does the school system,” she says. “These kids get so excited to come in here… and we all look forward to it.” The real heroes in this event are the people at the Elks Lodge, Hall notes. “Stephanie and the others at the Elks Lodge take time off their regular jobs to work in the community,” she says. “Because of them we are able to put on this event and do great things in the community.”
“We take our time, and we just make it a special day for the kids, and so does the school system.” — KAT H Y H A L L
Investing In The Life Of A Child Tyla Boyd | Johnson City
Tyla Boyd first signed up for Big Brothers, Big Sisters 10 years ago, when she was a student at East Tennessee State University. The program pairs adult volunteers with kids who need positive mentors in their lives. Her “little sister,” Alisha, was then 5 years old and had not yet started kindergarten; she’s now a 15-year-old high school student, and Boyd—now married and working for the YMCA—is still her “big sister.” Ten years later, she says she
“When you realize that an hour here and there makes a difference... you realize that it only takes a little… to go a long way.” — TYLA BOYD
can’t imagine not being in each other’s lives. “I hope that 10 years from now, even when she’s 25 and maybe married and has a family, that she will remember the things that we’ve done, the hard conversations we’ve had together and even that I could still be someone that she could call,” Boyd says. Though some times have been busier than others over the last decade, Boyd says she’s always found time to make time—not just for special outings but to be someone her “little sister” can count on. “When she was younger we would bake cakes and make cookies, making a big mess in my kitchen, which was just pure fun,” she says. “We have, of course, visited many parks and playgrounds together, had many special ice cream dates and treats. Of course, we’ve been to Dollywood; we have just about done it all.” One of the organization’s longestrunning volunteers in the Tri-Cities, Boyd says Big Brothers, Big Sisters is a program that’s truly changing children’s lives. “When you realize that an hour here and there makes a difference,” she says, “you realize that it only takes a little… to go a long way. I know that’s a cliché, but it’s really true.”
Nurturing New Lives Wes Patten Kingsport
As a pastor, Wes Patten was troubled by the lack of help available for a vulnerable group: pregnant women who chose to give birth to their babies rather than abort. “I had some pro-life leanings yet realized that there wasn’t a lot of people who were doing a lot of things to help young ladies who were pregnant and didn’t have a place to live,” he says. “So that was the dream: to help girls who had chosen to give their babies life and to keep their babies and parent.” Patten is the founder and executive director of Hope House, which for the last 14 years has been providing young mothers and their children a place to live, help with basic needs and services that range from transportation to nutrition classes to counseling. Over the years, hundreds of lives have been changed. “Someone who makes good choices needs a hand up… in working their way toward their own independence,” says Patten, whose organization runs three facilities: a maternity home in Colonial Heights, an apartment complex for moms and babies and a community
“Someone who makes good choices needs a hand up… in working their way toward their own independence.”
“I feel everybody needs somebody to love them, and help them and feel for them.” — M A RG A RE T H AW KI NS
— W E S PAT T E N
Aiding The Sick
Margaret Hawkins | Greeneville
center near Dobyns-Bennett High School that offers classes and baby supplies to moms in need. “We try to get them off government assistance by showing them the way they can take care of themselves,” he says, noting that many have gone on to further their education or learn a trade, join the workforce and provide good
lives for themselves and their children. “We have become, in Kingsport at least, the go-to place for moms and babies,” he says. “We have a tremendous collaborative effort in this community where we look to others, others look to us, and we are working together to help young moms and babies, children and toddlers in our community.”
For nearly 15 years, Margaret Hawkins has volunteered at a home for people with severe physical and mental disabilities. She says she loves the opportunity to impact their lives. And, at age 93, she’s living proof that you’re never too old to make a difference. “I feel everybody needs somebody to love them, and help them and feel for them,” she says. “It keeps me going.” She volunteers at Greene Valley Development Center through the Foster Grandparent Program, which pairs limited-income seniors with people who’d benefit from a granny’s love. Some of the grannies work in schools and daycare centers; others work with disabled adults who often don’t have family close by. “Even though most of them are non-communicative—they can’t talk or even see or hear—somehow, these volunteers have touched them,” says Kathy Myers, director of the program. “They will respond to a granny’s voice or a granny’s touch.” Hawkins says volunteers like her benefit as well. A long-retired widow, she found herself looking for a purpose after her mother died; she has since come to think of Greene Valley as a second home. Says Myers: “You’re never too old or too young to volunteer and make a difference in your community.”
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joints
RESPECT YOUR
WE TAKE OUR JOINTS FOR GRANTED. BUT WITHOUT THEM, WE COULDN’T BEND, TURN, LIFT, CROUCH, THROW OR EVEN WIGGLE OUR FINGERS AND TOES. IN OTHER WORDS, OUR JOINTS MAKE IT POSSIBLE FOR US TO MOVE. AND, YET, THE ONLY TIME WE PAY ATTENTION TO THESE ESSENTIAL PARTS OF OUR BODIES IS WHEN THEY ACHE. BUT WITH A LITTLE RESPECT AND A LITTLE TLC, YOU AND YOUR JOINTS CAN BREEZE THROUGH EVEN THE BUSIEST OF SEASONS WITH NARY A TWINGE. By JoAnn Guidry
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A
joint is the connection between two bones, bound together by ligaments and muscle, which make movement possible. The five types of joints in our bodies include: ball and socket (hip and shoulder), vertebrae (neck and back), hinged (elbows and knees), gliding (wrists) and saddle (thumb). Our knees, hips and back are considered weight-bearing joints because they support our entire body weight. Smooth tissue called cartilage and synovium, as well as synovial fluid, cushion the joints so bones don’t rub together. Aging, injury, disease, poor nutrition, a sedentary lifestyle and being overweight all affect joint health. According to the Centers for Disease
Control and Prevention, joint pain is one of the most common health complaints. An estimated 63 million Americans suffer from chronic joint pain, aching or stiffness. Knee pain tops the list, followed by shoulder and hip pain. Joint pain can range from irritating to debilitating, from acute to chronic. “Keeping our joints healthy is key to our quality of life,” says Dr. Joe Styron, an orthopaedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons. “Our joints are what allow us to remain active, whether that is playing sports or any other activities we enjoy. Having healthy joints maximizes the fun by minimizing any discomfort during our active lifestyles.” The best way to care for your joints is to keep them and your muscles, ligaments and bones strong and stable. Check out these tips for good joint health.
STAY AT A HEALTHY WEIGHT.
R
esearch has shown that every pound over your ideal healthy weight puts four times more stress on your knees, hips and back. Remember the latter are our weight-bearing joints, so the heavier you are, the more wear and tear you put on them. That in turn causes joint cartilage to wear away, leading to pain and a risk of permanent damage. If you’re overweight, you have at least three times the risk of developing knee osteoarthritis and two times the chance of arthritis in your hips. “Maintaining a healthy weight is critical,” says Styron. “Our knees handle three to four times our body weight even when just walking. So if you think about losing just one pound over the course of one year of walking just 1,000 steps a day, that one pound of weight loss would result in 1,000,000 pounds less force across your knees.”
LIFT RIGHT.
W
hen lifting, use your legs, where the biggest muscles in your body are, by bending at your knees instead of bending your back. To protect your wrists and shoulder joints, use the palms of both hands or use both arms instead of your hands. Hold heavy objects close to your body, which is less stressful for your joints.
DITCH THE HIGH HEELS.
A
3-INCH HEEL STRESSES YOUR FOOT SEVEN TIMES MORE THAN A 1-INCH HEEL. AND THAT, IN TURN, PUTS EXTRA STRESS ON YOUR KNEES, HIPS AND BACK, POSSIBLY INCREASING YOUR RISK OF OSTEOARTHRITIS. ON DAYS WHEN YOU KNOW YOU’RE GOING TO BE ON YOUR FEET AND WALKING AROUND A LOT (HELLO, SHOPPING!), OPT FOR A GOOD PAIR OF SUPPORTIVE, CUSHIONED WALKING SHOES. YOU WANT A SHOE WITH A ROUNDED OR SQUARED TOE BOX, AS WELL AS ONE THAT’S FLEXIBLE AT THE BALL OF THE FOOT WHERE YOU PUSH OFF FOR EACH STEP.
DON’T SLOUCH.
S
tanding and sitting up straight protects your joints from your neck down to your feet. When you slouch or hunch over a computer or the stove, you put stress on your joints. So throw back those shoulders, and stand tall! Your joints will thank you. >>
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DIET DO’S
I MOVE IT.
B
eing sedentary, whether binge-watching your favorite TV shows or spending hours working on a computer, ups your risk for joint stiffness and pain. Take frequent breaks, such as a 10- or 15-minute walk every hour. Get up, stretch and take a stroll around the office. The key is to keep that synovial fluid moving and lubricating your joints.
STAY HYDRATED.
D
rink enough water throughout the day to avoid dehydration, which can aggravate joint aches and pains. Go easy on your coffee intake, which can act as a diuretic.
nflammation, the body’s response against a toxic invader or an injury, is the first stage of healing. But sometimes the process goes off kilter, leading to chronic inflammation. The latter damages our joints and surrounding tissues, especially the cartilage. One way to combat inflammation is with an antiinflammatory, joint-friendly diet. “Eating a diet that is low in inflammatory foods but high in protein is important to both your bone and joint health,” says Styron. “Snacking on nuts is a great healthy alternative to other snack foods, and they provide a good source of protein.” Numerous studies have shown the Mediterranean diet (fish, whole grains, fruits, vegetables, healthy fats like olive oil) is an all-star, anti-inflammatory way to eat. Here are some other nutrients you should be eating for strong bones and muscles to support your joints. CALCIUM/VITAMIN D: Think of these two as an inseparable couple. You need calcium for strong bones, and vitamin D is crucial for calcium absorption. Good calcium food sources are dairy products and dark green leafy vegetables. Get your vitamin D from egg yolks and fatty fish like salmon and mackerel. Also many cereals, dairy products, soy and almond milk are fortified with vitamin D. OMEGA-3 FATTY ACIDS: Considered a premier antiinflammatory, omega-3 fatty acids are found in cold-water fish, such as salmon, mackerel and herring. Hens fed flaxseed, fish oil or algae lay eggs enriched with omega-3s. SULFUR: Connective joint tissues, including cartilage, tendons and ligaments, need sulfur to stay healthy. Food sources include eggs, poultry, fish, legumes, broccoli, cauliflower and Brussels sprouts. ANTHOCYANIN: Red, blue and dark purple fruits are chock-full of anthocyanin, an antioxidant that has shown antiinflammatory properties. Go for blueberries, strawberries, black currants, raspberries, plums and cherries, especially tart cherries. PROTEIN: To keep your muscles strong, you need protein. Good sources include lean meats, seafood, beans, legumes, nuts and soy products. FIBER: Eating fiber-rich foods helps control blood-sugar levels, which keeps glucose and insulin in check, reducing inflammation. Fill up on oatmeal, quinoa, brown rice, black beans, lentils, artichokes, kale, spinach and green peas.
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SUPPLEMENTS: Many supplements, such as glucosamine, omega-3 fatty acids, turmeric, boswellia and ginger root, are touted for reducing joint inflammation and pain. It’s always best to check with your health care practitioner before using supplements.
3 STRETCHES IN 3 MINUTES DOWNWARD FACING DOG: START ON ALL FOURS. LIFT UP INTO AN INVERTED V, PRESSING HEELS TOWARD FLOOR. HOLD FOR 30 SECONDS TO ONE MINUTE.
WHAT NOT TO EAT: White sugar, high-fructose corn syrup, highly processed packaged foods, unhealthy omega-6 fatty acids (soy, corn, safflower and cottonseed oils) and fried foods all cause an inflammation response in the body. In sensitive people, foods containing wheat gluten, milk casein, as well as additives like MSG and aspartame, can trigger inflammation.
KNEELING LUNGE: WHILE KNEELING, STEP LEFT FOOT FORWARD. THEN PRESS HIPS FORWARD, KEEPING LEFT KNEE OVER LEFT ANKLE. HOLD FOR 30 SECONDS. SWITCH LEGS, AND REPEAT.
EXERCISE FOR HEALTHY JOINTS
HIP STRETCH: LIE ON BACK WITH KNEES BENT, RIGHT LEG CROSSED OVER LEFT THIGH. PULL KNEES INTO CHEST. HOLD FOR 30 SECONDS. SWITCH LEGS, AND REPEAT.
Sources: arthritis.org, experiencelifemag.com, webmd.com, prevention.com
A
long with an anti-inflammatory diet, exercise helps keep your joints healthy in plenty of ways. Exercise can help you lose weight and maintain a healthy weight to keep extra stress off your joints. Research shows that exercise can reduce joint swelling by increasing circulation. Remember that strong muscles support your joints; stronger abs and back muscles maintain your balance and prevent joint-damaging falls. “Any exercise is better than no exercise at all,” says Styron. “Find an activity you enjoy so it doesn’t feel like a chore. Exercise is not a one-size-fits-all thing, but with a little trial and error, you can find something to stay active and keep your joints healthy.” A good, joint-friendly exercise routine can include walking, biking, swimming, yoga, Pilates and Tai Chi. Strength training, using machines or free weights, creates denser bone and stronger muscles to stabilize and protect joints. And don’t forget to include core strengthening exercises like planks. Start slowly with any exercise plan, and gradually build up to 30 minutes on most days. If you have a health condition, always work with your health care practitioner to create a suitable exercise plan for you.
WARM UP: It’s always a good idea to do gentle stretching before going full bore into any exercise routine.
MASTERING THE SQUAT: Squatting is a functional body movement that we do every day. Too many people compensate for sore knees by bending over at the waist, which then stresses your back. The trick is to strengthen your thigh and core muscles so that you can squat without causing pain.
WALL SQUAT EXERCISE
1
Stand with your back against a wall, feet shoulder-width apart and heels 18 inches away from the wall. Keep your knees in line with your heels, not out in front of your toes.
2
Breathe in, and exhale as you squat by “sitting down” as far as you can comfortably go without dropping your buttocks lower than your knees. Make sure to keep your knees in line with your heels.
3
Tighten your abdominal muscles, and flatten your back against the wall. Inhale as you return to a standing position, pushing up through your heels, not off the balls of your feet, to work the muscles in the back of your legs and buttocks.
4
That’s one rep. Start with 10 reps, three times a week, and increase the reps number to 15 or 20 as you become stronger.
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SCIENCE
FICTION to Science
fact Health breakthroughs that made news in 2015
THANKS TO ONGOING SCIENTIFIC RESEARCH AROUND THE WORLD, AMAZING HEALTH BREAKTHROUGHS ARE BEING MADE EVERY DAY. FROM NUTRITION AND FITNESS TO DRUGS AND VACCINES TO TECHNOLOGY-DRIVEN MEDICAL ADVANCES, THESE BREAKTHROUGHS ARE MAKING POSITIVE IMPACTS ON OUR LIVES. MANY THINGS WE THOUGHT WERE ONLY THE STUFF OF SCIENCE FICTION HAVE BECOME SCIENCE FACT! HERE’S A LOOK AT JUST A FEW HEALTH BREAKTHROUGHS THAT MAY ONE DAY PLAY AN IMPORTANT ROLE IN YOUR LIFE.
W RI T T E N & CO M P IL E D BY J OA N N G U I DRY
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Breathe Out Calories —Really!
Ever wonder where those calories you burn off go? According to University of New South Wales researchers, we breathe them out! Turns out that our lungs are the primary route by which we excrete weight loss byproducts. Dumbing down the science, it goes like this: Fat from food is stored in the body
in fat cells as triglyceride molecules, which are made up of carbon, hydrogen and oxygen. Through the process of oxidation, your body loses fat when those components are broken down. When the carbon is broken down, we exhale it as carbon dioxide, and voilà, the calories go with it! Which is why exercise that gets us huffing and puffing contributes to weight loss. But, of course, to keep weight off, you still need to take in less carbon by eating than you exhale as carbon dioxide. In other words, eat less, move more and exhale, exhale, exhale!
Weight Watchers, Jenny Craig Win At Losing JOHN HOPKINS UNIVERSITY STUDY REVIEWED 32 MAJOR WEIGHT LOSS PROGRAMS TO DETERMINE WHICH WERE THE MOST SUCCESSFUL AT PRODUCING LONG-TERM RESULTS. AMONG THE PLANS REVIEWED WERE ATKINS, BIGGEST LOSER CLUB, JENNY CRAIG, SLIMFAST, NUTRISYSTEM, MEDIFAST, EDIETS, OPTIFAST, LOSE IT! AND WEIGHT WATCHERS. THE STUDIES LASTED FROM 12 WEEKS TO 12 MONTHS, WITH JENNY CRAIG AND WEIGHT WATCHERS EMERGING AS THE MOST EFFECTIVE. IN CONTRAST TO THE OTHER PLANS, THEIR PARTICIPANTS LOST MORE OVERALL WEIGHT AND MAINTAINED THE WEIGHT LOSS THE LONGEST.
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Top 4 Physical Activities
According to Harvard School of Medicine research, swimming, Tai Chi, strength training and walking are the top
four physical activities that will manage your weight, strengthen bones and improve general
Veggie Diets Reduce Colorectal Cancers health as you age. Swimming improves upper body and leg strength as well as heart and lung function. Tai Chi trains the mind and body, particularly improving balance. Strength training
maintains our muscle mass, while all-purpose walking is also linked to improved memory. So design a fitness routine by rotating these activities on different days and you’re good!
g n i t s a F t h g i n Reduces r e Ov Diabetes/ Cancer Risks
OW LONG YOU GO WITHOUT EATING FROM YOUR LAST MEAL OR MIDNIGHT SNACK OF ONE DAY TO YOUR FIRST OF THE NEXT DAY COULD AFFECT YOUR RISKS OF DEVELOPING DIABETES AND CERTAIN CANCERS. UNIVERSITY OF CALIFORNIA/SAN DIEGO SCHOOL OF MEDICINE RESEARCHERS STUDIED THE DIET, EATING AND SLEEPING PATTERNS OF 2,200 WOMEN. THE LENGTH OF NIGHTTIME FASTING WAS SUBDIVIDED INTO GROUPS OF 9.5, 12.3 AND 15.1 HOURS. THE STUDY SHOWED THAT EACH THREE-HOUR INCREASE IN OVERNIGHT FASTING WAS ASSOCIATED WITH A 20 PERCENT LOWER LIKELIHOOD OF HAVING ABNORMAL BLOOD GLUCOSE READINGS, WHICH IS LINKED TO TYPE 2 DIABETES. PREVIOUS RESEARCH HAS SHOWN THAT TYPE 2 DIABETES IS A RISK FACTOR FOR SEVERAL TYPES OF CANCERS. WOMEN WITH TYPE 2 DIABETES HAVE A 23 PERCENT HIGHER RISK OF DEVELOPING BREAST CANCER AND A 38 PERCENT HIGHER RISK OF DYING FROM IT THAN WOMEN WITHOUT TYPE 2 DIABETES. THE STUDY PROPOSED THAT HAVING DESIGNATED EATING PERIODS FOLLOWED BY 12 TO 16 HOURS OF OVERNIGHT FASTING GREATLY REDUCES THE RISK OF DEVELOPING TYPE 2 DIABETES AND ITS ASSOCIATED CANCERS, PARTICULARLY BREAST CANCER.
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For more than seven years, Loma Linda University (California) researchers studied almost 78,000 men and women to determine the effects of diet on colorectal cancers. Those
who ate a mainly vegetarian diet had a 22 percent overall lower risk of developing colorectal cancers compared to meat-eating non-vegetarians. Breaking it down, the primarily veggie eaters had a 19 percent lower risk of colon cancer and a 29 percent lower risk of rectal cancer. The lowest risk (43 percent) of developing colorectal cancer was seen in the pescovegetarians, who eat fish but no meat.
Stem Cells May Reverse MS IN LESS THAN TWO WEEKS FOLLOWING HUMAN NEURAL STEM CELL TREATMENT, DISABLED MICE WITH MULTIPLE SCLEROSIS WERE ABLE TO WALK. AFTER SIX MONTHS, THEIR BODIES DID, AS EXPECTED, BEGIN TO REJECT THE STEM CELLS. BUT, THIS UNIVERSITY OF UTAH STUDY IS HAILED AS OFFERING HOPE FOR
STEM CELL TREATMENTS FOR PEOPLE WITH MS, WHICH IS NOW ONLY TREATED WITH SYMPTOMEASING DRUGS. SCIENTISTS HOPE THAT WITH FURTHER ANIMAL STUDIES, A STEM-CELL DRUG TREATMENT WILL BE DEVELOPED FOR HUMANS.
Cloned Antibodies
Zap HIV he human immunodeficiency virus (HIV), which can lead to AIDS, remains difficult to treat because of its ability to mutate and become drug resistant. But a new antibody cloning method has led to the development of broadly neutralizing antibodies, which in research combat HIV’s frequent mutations. In a Rockefeller University study, these new antibodies were tested on humans with encouraging results. In those patients given the highest antibodies dose (30mg/ kg), their viral load was decreased 300-fold. And
T
these super antibodies have proven to be effective against
80 % of HIV strains.
Depression Diagnosis SCIENTISTS AT NORTHWESTERN UNIVERSITY’S FEINBERG SCHOOL OF MEDICINE HAVE DEVELOPED THE FIRST BLOOD TEST TO DIAGNOSE MAJOR DEPRESSIVE DISORDERS IN ADULTS. BY MEASURING THE LEVEL OF NINE DIFFERENT MOLECULAR MARKERS, THE BLOOD TEST NOT ONLY PROVIDES A SCIENTIFIC DIAGNOSIS BUT ALSO HELPS PREDICT WHO MIGHT BENEFIT FROM COGNITIVE BEHAVIOR THERAPY.
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Polio Virus Battles
Brain Cancer
Xenon Gas May Knock Out PTSD
Duke University researchers have used a re-engineered polio virus to treat glioblastoma, a type of brain cancer. The genetically engineered polio virus has been injected into study patients, where it releases toxins that poison and kill brain cancer cells. The Food and Drug Administration approved the human trials in 2011 after seven years of safety studies. The next step would be for the FDA to grant limited approval of the re-engineered polio virus cancer treatment.
Xenon gas, which is already used as an anesthetic and is known to block the brain’s memory receptors, may offer help for those who suffer from post-traumatic stress disorder (PTSD). When Harvard Medical
School researchers exposed lab rats to xenon gas shortly after they were mildly shocked, their fear response diminished. Scientists believe the xenon gas may disrupt the consolidation memory process in the brain. Xenon gas’ effect on the brain is brief and concentrated, so researchers think it wouldn’t likely interfere with other types of brain memory processes.
Bitter Melon & Pancreatic Cancer
itter melon, aka wild cucumber or bitter apple, grows in Asia, East Africa, South America and the Caribbean, where it is consumed as food and used for its medicinal properties. A Colorado University study used bitter melon juice on mice injected with pancreatic tumor cells. Researchers reported that the bitter melon juice stopped cancer cell proliferation and caused cancer cells to die. Tumor growth was reduced by 60 percent in the study group compared to the control group that was injected with water. There were no signs of toxicity or side effects. Further animal studies are required to establish the possibility of using bitter melon in human patients.
B
Copper vs. HAIs HOSPITAL-ACQUIRED INFECTIONS (HAIS) CAUSE AN ESTIMATED 100,000 DEATHS ANNUALLY AND ACCOUNT FOR UP TO $45 BILLION IN HEALTH CARE COSTS. BUT A RECENT STUDY IN INFECTION CONTROL
DECEMBER 2015
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For Hepatitis C? Cure
According to new research published in the New England Journal of Medicine, the newly FDAapproved treatment Viekira Pak showed significant promise in treating hepatitis C patients in a study. The oral combination drug regimen cured the disease in 97 percent of the 30 liver transplant patients studied. The Viekira Pak treatment is taken for 24 weeks or less and has a higher success rate and a lower risk of organ rejection than other previous treatments. Hepatitis C is the most common cause of liver cancer and transplantation.
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tchealthyliving.com | DECEMBER 2015
A Bionic Heart There are currently more than 4,000 people awaiting heart transplants in the United States; many die before a match is found. But soon a bionic heart could revolutionize the field. The Houston-based Texas Heart Institute is developing BiVACOR, the first
device of its kind to have only one moving part, which
propels blood through the body instead of pumping it. A working prototype has been put into large animals, which are tested on a treadmill for a month before being culled to examine the bionic heart’s effect on their liver, brain and other organs. Thus far, scientists are pleased with the results. Half the size of a soda can, the spinning disk with fins is suspended by two magnetic fields. The disk micro-adjusts 20,000 times a second to keep the disk spinning flat 2,000 to 3,000 times a minute. And because the right side of your heart works harder when you cough and the left side works harder when you exercise, the disk also adjusts the balance 20 times a second.
An App For The Eyes
esearchers at the Massachusetts Institute of Technology have developed CATRA, a $2 app for detecting cataracts, which are the main cause of blindness. The eyepiece is clipped to a cellphone over a portion of the screen. When a person looking through it sees a faded image on the screen, they press a button. CATRA records when the button was pressed to determine the extent of a cataract.
R
Parkinson’s
Voice Recognition Software
ARKINSON’S VOICE INITIATIVE SCIENTISTS HAVE DEVELOPED A VOICE RECOGNITION SOFTWARE THAT IS ABLE TO DIAGNOSE THE NEURODEGENERATIVE DISEASE. A RECORDING OF THE PATIENT’S VOICE IS ANALYZED USING VOICE PROCESSING TOOLS. THE SAMPLE IS COMPARED TO A RECORDING DATABASE OF PARKINSON’S AND NON-PARKINSON’S PATIENTS. THOSE WITH PARKINSON’S SHOW CERTAIN VOCAL SYMPTOMS, SUCH AS TREMORS. EARLY TESTS OF THE TECHNOLOGY HAVE SHOWN IT TO BE 99 PERCENT ACCURATE. THERE IS CURRENTLY NO CURE FOR PARKINSON’S, BUT AN EARLY DIAGNOSIS MEANS PROGRESSION-DELAYING DRUGS CAN BE PRESCRIBED SOONER TO MAINTAIN A BETTER QUALITY OF LIFE.
P
Sources: nidcd.nih.gov, thedoctorwillseeyounow.com, healthyandnaturalworld.com, medicaldaily.com, bbcsciencefocus.com, medscape.com, abcnews.com
AND HOSPITAL EPIDEMIOLOGY SHOWED THAT COPPER MAY PROVIDE A SOLUTION. COPPER HAS NATURAL ANTIMICROBIAL EFFECTS, KILLING BACTERIA, YEASTS AND FUNGUS. THE STUDY SHOWED THAT COPPER-ALLOY SURFACES KILL 99.9 PERCENT OF BACTERIA IN LESS THAN TWO HOURS. IN A TRIAL, THREE U.S. HOSPITALS USED COPPER HOSPITAL-BED HANDRAILS AND LOWERED HAIS BY 58 PERCENT. ONE IOWA HOSPITAL HAS INSTALLED NOT ONLY COPPER BED RAILS BUT ALSO COPPER LIGHT SWITCHES AND TOILET FLUSHERS.
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body NUTRITION | FITNESS | BEAUT Y
mint to help No doubt this winter season will call for peppermint! Peppermint soaps, peppermint cookies, the options are endless really. However, the peppermint leaf is good for more than just making us and our homes smell like winter. HERE ARE JUST A FEW REASONS WE KNOW YOU’LL HAVE MINT ON HAND ALL DECEMBER LONG! A FEW WHIFFS OF PEPPERMINT ENCHANCE MEMORY AND INCREASE ALERTNESS RELIEVES TENSION AND HEADACHE PAIN Source: webmd.com
EASES NAUSEA, VOMITING AND MORNING SICKNESS
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healthylivingmagazines.com | JUNE 2015
PEPPERMINT IS EVEN GREAT FOR REPELLING PESKY MOSQUITOS
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perfect party treats
D
ecember foods are known for being sweet, decadent, rich and plenty of other things, but healthy isn’t one of them. Thankfully, we know two bloggers who beg to differ, mixing their seasonal sweets with health-conscious alternatives and nutritious toppings. Oh, and they’re both approved for gift giving, are easily portable and would look excellent on a festive party spread.
cranberry pistachio chocolate bark Samantha Seeley, author of the blog Sweet Remedy at sweet-remedy.com, knows chocolate bark is great for goodie bags at parties or easy gifts for friends and co-workers. Add antioxidant-rich cranberries and pistachios (which are loaded with vitamins and minerals) and you’ll make your friends feel better, too. You’ll need… 1
12-oz package of semi-sweet chocolate chips
1
cup pistachios, chopped
½
cup dried cranberries
Line a baking sheet with parchment or wax paper. Melt chocolate in the microwave, heating in 30 second intervals and stirring in between. Spread melted chocolate on prepared baking sheet. Sprinkle chopped pistachios and dried cranberries on top. Put into fridge to set. Once firm, remove from fridge and break apart into pieces.
Recipe and photo courtesy of Samantha Seeley, sweet-remedy.com.
just beet it 5-ingredient red velvet fudge Fudge is the perfect party treat, and it appeals to just about everyone. Unfortunately, it’s not known for its health benefits. This red velvet version from Ashley Melillo of blissfulbasil.com clears all that up, with all-natural food coloring from beets and whole ingredients. 1
medium beet, stem cut and thoroughly washed
3 ½ tbsp pure maple syrup
1
cup coconut butter
2
tbsp raw cacao powder
1
tsp pure vanilla extract
Makes 12 to 14 pieces. Quarter the beet, and run through a juicer. If you don’t have a juicer, blend and place the pulp in cheese cloth, squeezing out the juice. Retain 1/4 cup beet juice for the recipe. Add coconut butter, 1/4 cup beet juice, pure maple syrup, raw cacao powder and vanilla extract to small sauce pan over low heat. Stir continuously for 4 to 5 minutes or until the coconut butter has melted and mixture is smooth and glossy. Pour the mixture into a 3x5-inch container that has been greased with coconut oil. Refrigerate for 2 to 3 hours or until completely set. Pop the fudge out of the pan, and slice it into squares. Store fudge in refrigerator until serving. Recipe and photo courtesy of Ashley Melillo, blissfulbasil.com.
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tchealthyliving.com | DECEMBER 2015
Sources: huffingtonpost.com, Women’s Health
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body
the beauty of the season I s your calendar full of family dinners and parties this month? This winter, try a new nail product or makeup technique to refresh your look for the season. Here’s what’s up, from the chin up, this winter in beauty.
Gilded eyeshadows and dewy complexions were all over New York Fashion Week models. Although we may not want to rock actual body glitter like they did, we can add some shine to our other products. Try E.L.F.’s Baked Highlighter in three colors for a gorgeous glow ($3, eyeslipsface.com) or Merle Norman’s Brilliant Dimension Shadow in Gold Rush ($8, ulta.com) for the perfect party shimmer. For a rose gold sparkling lip, try Merle Norman’s Liquid Lip Color in Pretty Party ($15, merlenorman.com).
nailing deep colors
Cold months call for deeper color palettes and jewel tones, and nails are no exception. Burgundy nails are the perfect way to take red into the cold season, but they’ve been around for a while now. The new, hot colors include emerald green, navy blue, deep grays and chocolate browns. These hues will look great with any complexion! Try Essie’s Lady Godiva or Stylenomics ($8.50, essie.com).
simply perfect
This season’s makeup is about the polished-butnot-fussy aesthetic. Use light coverage concealer on blemishes and peachy shades on lids and cheeks. Highlighter beneath brows and in the Cupid’s bow adds to a natural, effortless daytime face. Merle Norman’s Color Stripes blush in Sweet Cheeks offers the perfect pink flush ($25, merlenorman.com).
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tchealthyliving.com | DECEMBER 2015
lips: all or nothing
Winter lip color can go one of two ways: “my lips always look like this” or “I’m an off-duty makeup artist.” Carry the no-fuss, put-together look onto lips with a nude or pale pink color, like ModelCo’s Party Proof Lipstick in Kitty ($17, modelcocosmetics.com). If you prefer, swipe a brick red (Revlon Colorburst Balm Stain in Romantic) or wine shade on for a pop of color on a dull day to look instantly glam. Try Milani’s Color Statement Lipsticks in Velvet Merlot or Rebel Rouge ($5.99, milanicosmetics.com).
WHAT’S HOT IN HAIR? WINTER TRENDS ARE ALL ABOUT ONE THING: MYSTERY. THE COLOR OF THE SEASON IS BRONDE, AN INBETWEEN SHADE THAT’S NOT TOO LIGHT OR DARK (THINK MODEL/ACTRESS CARA DELEVINGNE). IT’S THE PERFECT SEGUE OUT OF OMBRE HAIR AND INTO A MORE NATURAL LOOK WITH MIXED CARAMEL AND HONEY TONES. WHO KNOWS? MAYBE BRONDES HAVE MORE FUN.
AS FOR CUTS, A MEDIUMLENGTH, BLUNT TRIM AT THE SHOULDERS OR AN ANDROGYNOUS PIXIE CUT IS THE WAY TO GO THIS SEASON. NYFW FALL RUNWAYS WERE ALL ABOUT UNDONE STYLES WITH NATURAL TEXTURE AND A SLEPT-IN LOOK, AS WELL AS TOUSLED LOW BUNS AND LOOSE PONYTAILS.
Sources: harpersbazaar.com, elle.com, allure.com
let there be sparkle
the eyes have it The physicians at the Johnson City Eye Clinic have extensive experience with diabetic retinopathy and have the necessary diagnostic tools to diagnose, treat and follow the disease.
D
iabetic retinopathy, also known as diabetic eye disease, develops when damage occurs to the retina due to diabetes. Diabetes causes abnormal changes in the blood sugar that your body ordinarily converts into energy to fuel different bodily functions. In patients with uncontrolled diabetes, unusually high levels of blood sugar are able to accumulate in the blood vessels, causing damage that hampers or alters blood flow to your body’s organs—including your eyes. Once high blood sugar damages blood vessels in the retina, they can leak fluid or bleed. This causes the retina to swell and form deposits in early stages of diabetic retinopathy. This diabetic eye disease is the leading cause of new cases of blindness and low vision in adults ages 2065. Although it often has no early warning signs, it can be prevented and detected with regular comprehensive eye exams and appropriate treatment. Your doctor can look for early signs of the disease, which include macular edema (swelling); damaged nerve tissue; leaking blood vessels; pale, fatty deposits on the retina; or any changes to the retinal blood vessels. There are two stages of diabetic retinopathy. The first stage, known as non-proliferative diabetic retinopathy (NDPR), has no symptoms. The signs are not visible to the eye, and patients can continue to have 20/20 vision. This early stage of diabetic retinopathy can occur at any time after the onset of diabetes. The only way to detect NPDR is by fundus photography, an advanced digital photograph of the retina. The screening picture that is produced is able to capture a clear view of the optic nerve, blood vessels, macula and fovea. This early stage can be categorized as mild, moderate or severe NPDR.
The second stage, or advanced stage, known as proliferative diabetic retinopathy (PDR), allows new abnormal blood vessels to form at the back of the eye. Because these new blood vessels are abnormal, they can burst and bleed, causing hemorrhages in the retina or vitreous. Scar tissue can also develop and put pressure on the retina, resulting in further damage or even retinal detachment. Proliferative diabetic retinopathy has the greatest risk of visual loss. You should be monitored regularly, but you typically don’t require laser treatment for diabetic eye disease until the condition is advanced. A major factor, aside from the presence of diabetes, in developing diabetic retinopathy with accompanying vision loss is uncontrolled blood sugar levels. For those wishing to avoid diabetic retinopathy or control its progress, try these prevention tips: • KEEP BLOOD SUGAR LIMITS WITHIN A NORMAL RANGE. • MONITOR BLOOD PRESSURE, AND KEEP IT UNDER CONTROL. • MAINTAIN A HEALTHY DIET. • GET REGULAR EXERCISE. • DON’T SMOKE. • COMPLETELY FOLLOW AND ADHERE TO YOUR DOCTOR’S INSTRUCTIONS. • ABOVE ALL, MAKE SURE YOU ARE RECEIVING REGULAR EYE EXAMS!
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JOHNSON CITY EYE CLINIC & SURGERY CENTER 110 MED TECH PARKWAY JOHNSON CITY, TN 37604
JOHNSON CITY EYE CLINIC AT BRISTOL 225 MIDWAY MEDICAL PARK BRISTOL, TN 37620
DECEMBER 2015
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jamming at the gym
E
veryone has their preferred gym jams, the songs that really rev them up during a workout. A team of scientists and sports psychologists at London’s Brunel University recently analyzed 6.7 million different workout playlists on Spotify and found some genres are better suited to getting listeners in the right mindset to rock their workout.
running with rap The average person’s stride rate while running or jogging is 150 to 190 beats per minute (bpm). Cut that in half and you get 75 to 95 bpm, a range which is frequently used in rap music. Researchers also noted in the study that the lyrics often “imbue the physical energy” needed to push through a run. WE LIKE: “RUN THIS TOWN” BY JAY-Z, RIHANNA AND KANYE WEST, “TAKE CARE” BY DRAKE AND “RIGHT THURR” BY CHINGY (FOR ADDED THROWBACK POWER)
pump it up with pop Warming up and cooling down is important in avoiding injury and maximizing your workout’s effectiveness, but many people skip it altogether. Slow down and enjoy these periods by adding your favorite pop tunes (go for a bpm of 115 to 120). Pop’s signature is a rhythmic, repetitive beat, making it great for slower, repetitive actions. It’s also perfect for aerobics. WE LIKE: “ROAR” BY KATY PERRY, “MOVE” BY LITTLE MIX AND AVICII’S “WAKE ME UP”
Turning up EDM dance music with a bpm of 130 to 140 is an excellent way to power through your strength training. Time in the weight room is much easier when you have clear beats to count along with and tons of bass to get you psyched. Bonus points if the lyrics motivate you! WE LIKE: ALESSO AND TOVE LO’S “HEROES (WE COULD BE),” CASCADA’S “EVERY TIME WE TOUCH” AND “OUTSIDE” BY CALVIN HARRIS AND ELLIE GOULDING
!
ROCKERS SHOULD RECONSIDER THEIR PLAYLISTS. THE CHANGES IN TEMPO CAN AFFECT YOUR RHYTHM DURING YOUR CARDIO OR HIGH-INTENSITY WORKOUT AND LEAVE YOU FEELING OUT OF SYNC OR UNMOTIVATED.
IF YOU PREFER PANDORA… If you’d rather choose a station and leave the rest to fate, here are some of Pandora’s best workout channels. CARDIO AND CYCLING: POP AND HIP HOP POWER WORKOUT RADIO
COOL DOWN OR YOGA: YOGA WORKOUT RADIO
CIRCUIT WORKOUTS: DANCE CARDIO RADIO
LIFTING AND WEIGHT TRAINING (AND THROWING SCIENTISTS’ TEMPO WARNINGS TO THE WIND): CLASSIC ROCK POWER WORKOUT RADIO OR HARD ROCK STRENGTH TRAINING
BOOT CAMP OR HIIT: 140 BPM RADIO ELLIPTICAL TIME: COUNTRY FITNESS
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tchealthyliving.com | DECEMBER 2015
Sources: shape.com, dailymail.co.uk, livestrong.com, pbfingers.com
edm exercise
HE ALT H Y
a red for W everyone
hat if we told you that you could buy one accessory that would instantly add polish and glamour to any outfit? For as little as a few dollars at the pharmacy, a red lipstick could be the best wardrobe investment you’ve ever made. But it’s also notoriously difficult to find the perfect color for you. Try red risk-free using our color suggestions, available at most drugstores or online.
medium complexions
fair complexions Ladies with cool undertones—think Anne Hathaway or Sandra Bullock—will want to rock a blue-based red to complement their rosy hue. Bonus: Blue-reds make your teeth appear whiter. Try Wet n Wild’s MegaLast Lip Color in Red Velvet (an unbelievable $1.99, wetnwildbeauty.com). It’s a dupe for MAC’s infamous but pricier Ruby Woo shade.
th a r is hard ns but mer skin ke NYX ick ($4,
Olive skin looks radiant with a vivid orange-red. This color is hard to rock on other complexions but looks right at home on warmer skin tones. A bright, coral red like NYX Lipstick in Eros is our top pick ($4, nyxcosmetics.com).
For those with warm undertones, a red just slightly tinged with orange is best for everyday wear and adds a glow to the whole face. Maybelline’s Color Sensational Vivids LipColor in Vibrant Mandarin is available online and at Target for $7.79 (target.com).
tones can one else. hade of d look s.com).
Sources: allure.com, xovain.com, instyle.com.
red?
Women with medium skin tones can also rock a true red like no one else. Bloody Mary, a standout shade of NYX’s matte lipsticks would look ravishing ($6, nyxcosmetics.com).
dark complexions
still nervous?
Think raspberry red for a color that complements darker complexions with just a hint of pink. Wet n Wild’s MegaLast Lip Color in Cherry Picking ($1.99, wetnwildbeauty.com) is a great color that certainly won’t break the bank.
We don’t blame you. Why don’t you try a true red? They’re totally neutral and work for everyone. Revlon’s Super Lustrous Lipstick in Fire & Ice ($7.99, ulta.com) has been a best-seller since its 1952 debut and was a favorite of red-lip queen Elizabeth Taylor. You can’t go wrong.
Women with caramel complexions benefit from opaque blue-red shades says Jennifer Hudson’s makeup artist, Yolonda Frederick-Thompson. The contrast of a matte texture like Revlon Matte Lipstick in Really Red ($8; drugstore.com) makes it look even more gorgeous. Cooler toned ladies look their most stunning in deep wine and berry shades. Revlon ColorBurst Balm Stain in Smitten is a beautiful option ($8.99, walgreens.com).
DECEMBER 2015
Sources: allure.com, xovain.com, instyle.com.
sory o any macy, ou’ve e perfect ions,
7.99, debut rite n lor. You g.
body
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PROMOTIONAL FEATURE
Picture This...
What comes to mind when dreaming of your ideal home? Do you think of the size? Do you think of location? Perhaps you think about the exterior and outdoor living areas? All of those things certainly matter, but often it’s the inside of a home that makes it truly special and unique. When you set out to plan your dream home, consider allowing your designing decisions to be informed by those times that seem to create the fondest of memories. Christmas, for example, is a time of year for decorating. Consider what could be included on the inside to create the ultimate Christmas setting. Incorporating masonry products into interior spaces provides a beautiful complement to indoor decorations. Thin brick, for example, offers subtle nuances that create a warm and inviting feeling most home owners desire for the inside of their home. Because of its application versatility, thin brick can be used in traditional places for decorating such as living rooms, staircases and fireplaces.
Can you picture the potential inside your future dream home? BY GENERAL SHALE
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balance MIND | SPIRIT | FINANCE
homework hindrance
Sources: cnn.com
Whether you’re a past student or the parent of a current one, almost everyone can relate to the latest study by the American Journal of Family Therapy. Researchers found that students in early elementary years are receiving significantly more homework than recommended. Parents reported first-graders spent, on average, 28 minutes on homework each night, opposed to the 10 minutes recommended by the National Education Association. According to the “10-minute rule,” as it’s been dubbed, students should receive 10 minutes of homework per grade level. This would mean 20 minutes for secondgraders, 30 minutes for third-graders, and so on. The results of the study suggest that educators should rethink the amount of homework students receive each day, because, as the saying goes, “less is more.”
DECEMBER 2015
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balance
tested and top-rated L
1. SUBARU FORESTER: It
was the SUV of the Year in 2014 and for good reason. It can stop completely in lowand high-speed situations to avoid collisions. Cost: $27,240* Additional: $1, 295 for EyeSight technology and All-Weather package
5. TOYOTA SIENNA: It’s the only minivan to earn the Top Safety Pick+ rating this year. It has the best front crash prevention of any minivan yet, slowing down in both low- and high-speed tests. Cost: $48,200* Additional: $1,800 for Limited Advanced Technology package
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2. MITSUBISHI OUTLANDER:
Similar to the CRV, the Outlander can avoid collisions at low speeds. Just don’t depend on it to slow down at higher speeds. Cost: $31,145* Additional: $6,100 for Touring package
6. HONDA CR-V: It’s
spacious and fuel-efficient, and during the low- and high-speed tests, it avoided accidents at low speeds and slowed significantly at high speeds. Cost: $32,525*
According to motortrend.com, “To earn that coveted + distinction, a vehicle must not only earn top marks in crashworthiness but must also earn a rating of superior or advanced in front crash prevention.” Of the 51 vehicles with the Top Safety Pick+ rating, we narrowed it down to bring you eight of the safest, most budget-friendly cars. So here they are, in no particular order.
3. SUBARU WRX SEDAN:
4. HONDA PILOT EX: Fit the whole family safely in this one. This roomy Honda can help prevent collisions by slowing down by about 50 percent at lower speeds. Cost: $34,310*
7. TOYOTA PRIUS: It’s fuel-
8. SCION IA SEDAN: It’s the least expensive car to earn the + rating, and it also has a low-speed pre-collision package. Cost: $16,495*
Want a safe car that can go fast? With all-wheel drive, power, a sporty chassis and the ability to stop in low- and high-speed situations, this is your best option. Cost: $32,390* Additional: $4,095 for stereo, navigation and EyeSight technology
efficient and equipped with a pre-collision system. Don’t go too fast, though. This car only slowed by 5 and 4 miles per hour in the low- and highspeed tests respectively. Cost: $35,160* Additional: $4,320 for Advanced Technology package
*Cost varies depending on upgrades. Sources: cbsnews.com, motortrend.com, iihs.org
ooking for a safe car? The Insurance Institute for Highway Safety (IIHS) released its ratings report for the safest vehicles of 2015, using Top Safety Pick and Top Safety Pick+ to rate them. Basically, each vehicle has to pass different crash tests and display collision prevention technology to be considered. Then they’re rated on performance.
HE ALT H Y
a matter of moving M
oving can be stressful and require a lot of hard work. Packing up, saying good-bye to your home, unpacking somewhere new and staying organized is a tall order. Use these 10 moving hacks to make it easier.
1. MAKE A BINDER
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Sources: iheartnaptime.net, mamasmiles.com, mymove.com, hip2save.com, valeriewritenow.com, thefrugalgirls.com, livingwellmom.com, simplykierste.com, howdoesshe.com, lifehack.org, buzzfeed.com
eftovers. ned e spill.
2. COLOR CODE
Make a list of the rooms in your new home, assign each a color and color-code your boxes with markers or stickers so they get moved to the correct rooms. Make sure to put up signs or appropriately colored paper to mark each room for the movers or friends who are helping you.
3. BAG UP YOUR CLOSET
Bag your hanging clothes by pulling a garbage bag up over a section of them and tying the bag below the tops of the hangers. Now they’re ready to move. Easy enough, right?
4. PACK DISHES WITH FOAM PLATES
Sandwich foam plates between your dinner plates to keep them from hitting each other during the move. Then, when you unpack, you can use the foam plates for your first few meals so you won’t have to wash any dishes. It’s a win-win.
6. CREATE AN ESSENTIALS BIN
In a clear bin labeled “Essentials,” pack everything you’ll need for the first few days in your new house. Think: disinfectant, toilet paper, box cutters, a few changes of clothes, medications and anything else you’ll need immediately.
7. TAKE SEALED FOOD ONLY
Throw out opened items and give away leftovers. Pack up all the sealed, canned and unopened foods in your pantry. This will save you from a possible spill.
8. LET THE KIDS HELP
Give your kids their own boxes to pack. Before they begin, though, share favorite memories with them and take photos of each room in the house before the packing begins. It will help them deal with the sadness of leaving.
9. UNPACK BY ROOM
Make a list of rooms to unpack in order of importance. We’re thinking bedrooms and bathrooms rank pretty high, but find an order that works best for you.
10. HANG PHOTOS
Let yourself hang a few photos on the wall before unpacking the rest of the boxes. They will help make your new house feel more like your home.
5. USE SHRINK-WRAP
You can use shrink-wrap to keep almost anything together and protected—from silverware to bedposts.
DECEMBER 2015
Sources: iheartnaptime.net, mamasmiles.com, mymove.com, hip2save.com, valeriewritenow.com, thefrugalgirls.com, livingwellmom.com, simplykierste.com, howdoesshe.com, lifehack.org, buzzfeed.com
Purchase a binder, tabs, notebook paper and a few plastic pouches to keep all your moving information together. You’ll be surprised how it can lower your stress levels and keep you on top of everything.
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balance
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HE ALT H Y
balance
stop stressing
T
his time of year, you’ll likely experience busier roads, thicker crowds and crankier moods when shopping. How can you minimize the stress of shopping and still get everything done? Start by putting these five strategies to work before you even head out the door.
3. SHOP WITH A PURPOSE
Figure out a budget that works for you and follow it. Knowing that you’ve set aside a specific amount of money for your shopping needs will alleviate any added financial pressure.
2. MAINTAIN MINDFULNESS
Prepare yourself for chaos by expecting it. Mentally choose to act out of friendliness instead of irritation, even when someone skips you in the checkout line or steals your parking spot. Try to keep it all in perspective.
Window-shopping is not your best option if you’re trying to avoid getting stressed. Do your homework first, and then brave the crowds with specific items in mind.
4. PRIORITIZE
Arrange your list of to-dos and errands in order of importance so you can stay organized and focused. Take it easy on yourself. Even with lots of things to do, remember that no one expects you to be superhuman.
5. USE APPS Save time, trouble and money by using some of the shopping apps out there. From coupons and rewards to locating products, these apps can better prepare you for a positive shopping experience. (See our top five app picks below.)
there’s an app for that
Download these apps to help you scout out items, get rewards and use coupons before and during your shopping trips.
1. SNIPSNAP: Store your coupons and browse more than 1.1 million others within this app.
2. SHOPULAR: Pick your favorite stores and watch the coupons roll in. Enable your smartphone’s location when shopping, and this app will send you coupons for the stores you enter.
3. SHOPKICK: Get points, or “kicks,” for just walking into certain stores. Redeem kicks for gift certificates or products, and earn even more when you make a purchase.
4. SHOPADVISOR: This
app will notify you when products go on sale and where to buy them. Simply scan the barcode of an item you want, and the app will alert you when your item is discounted.
5. CHAMELEON:
Open the app in participating stores, and you’ll find your item’s aisle location, a price scanner and store coupons, while earning points toward gift cards. (Available only on iOS.)
Sources: coolmomtech.com, forbes.com, apptentive.com, bostonglobe.com, huffingtonpost.com
1. SET A BUDGET
CONVENIENT Mobile Banking CONVENIENT
Mobile Banking CONVENIENT Mobile Banking
1
Download the Commercial Bank app
2
Enroll for Mobile Remote Deposit
3
Take a picture ofRemote the check for Mobile Deposit you want 2 Enroll deposited
1
3
Download the Commercial Bank app
Take a picture of the check you want deposited
Your money is usually accessible next Your money is usually accessible next 4 business business day day
4
Member FDIC
Member FDIC
Kingsport Branch Kingsport Branch 1072 East Stone Drive 1072 East Stone Drive 423-245-2816 423-245-2816
Johnson City Branch Johnson City Branch 1616 West Market St. 423-232-5036 1616 West Market St. 423-232-5036
www.cbtn.com www.cbtn.com
Kingsport Branch DECEMBER 2015
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HE ALT H Y
balance
no more wallet woes
G
ood news: Your wallet may have more money in it than you think. We’re not saying you’ll find a $50 wadded up in there, though you never know. We’re saying some of these techniques will cause you to spend more wisely, saving you money in the future.
be fraudproof
store the store cards
Store charge cards can give you a great discount the day you sign up and may make you eligible for more deals in the future, but having them on hand makes it harder to say no to impulse buys. (If you’re only buying something because it’s a deal and not because you need it, are you really saving money?) Leave them at home and only bring them on days you know you’ll be making a purchase.
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don’t break bills
Keep cash in ascending or descending order. If you can find the proper bill size without flipping through each one, you’re less likely to break your big bills. Studies by the Journal of Consumer Research show that someone with a 20 or 50 is less likely to spend their cash on impulse buys. Mentally we equate small bills with small buys, and will spend them more frivolously. (This is called the denomination effect.) Organizing your bills may be the key to preventing careless spending.
bag your receipts Instead of cramming them into your wallet, put your receipts in a mesh or plastic pouch. Keeping a see-through pouch in your purse will remind you of the other purchases you’ve already made and can lead you to pinch your pennies a little tighter. You can also opt for a second pouch, and when you break bills, put the change in the “savings” pouch. You’ll be less likely to break bills if the change has to go in the pouch. When it’s full, turn it into a savings deposit!
reward yourself File business cards. Why? Because they’re the same size as most reward cards. If you have a wallet pocket filled with a mix of both, it can be harder to find your “buy 10, get 1 free” stamp card at the register, especially with a long line of disgruntled people behind you also trying to get their morning coffee. Put business card information in your phone contacts or pin them to a cork board. Just make it easier to access those savings cards on the fly.
Sources: blogs.wsj.com, womansday.com, thebeautybean.com
Make front and back copies of every card and personal item in your wallet. If it’s ever lost or stolen, you can break out this emergency file immediately and have all the information you need to cancel your debit and credit cards before fraudulent charges are made.
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