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january
FEATURES
2016
COVER
Fantastic Fitness
›
P A G E 22
You’ve undoubtedly heard about CrossFit and Zumba, a couple of the latest fitness trends that have caught on around the country. But they aren’t the only new things you can do to have fun and get in shape. › By Debra McCown
Curing Cabin Fever › P A G E 18
Who says you have to stay inside all winter? Grab a coat and hat and get out and enjoy the opportunities the Tri-Cities area has to offer this winter season. › By Leigh Ann Laube
We Are Our Hormones
› P A G E 28 Think of hormones as our bodies’ signal callers, the quarterback of the team. Without hormones relaying the plays, our essential functions would, well, malfunction. › By JoAnn Guidry
Hate Your Guts? › P A G E
32
How your intestinal health affects your entire body and what you can do to improve it. › By Cynthia McFarland
TRI-CITIES
COVER AND ABOVE PHOTO BY WWW.FRESHAIRPHOTO.COM.
DEPARTMENTS
H E A LT H Y
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P A G E 11
H E A LT H Y
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body
P A G E 39
H E A LT H Y
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vibe
P A G E 43
TRENDS | NEWS | PEOPLE
INSIGHT | ADVICE | SOLUTIONS
NUTRITION | FITNESS | BEAUTY
MIND | SPIRIT | FINANCE
By Cealia Athanason, Leigh Ann Laube, Debra McCown and Melissa Peterson
By Cealia Athanason, Laurel Gillum and Katie McPherson
By Cealia Athanason, Laurel Gillum and Katie McPherson
By Cealia Athanason, Laurel Gillum and Katie McPherson
›6 ›8 ›9 › 10
E-medicine makes its mark. Flying with the heroes. Sell your stuff. A bit about business.
› 12 A healthy alternative? › 14 Wintertime woes. › 16 News about nerves.
› 40 The buzz about broth. › 42 Gotta-have gear.
› 44 Apps to decorate by. › 46 A money makeover.
JAN’16 › tchealthyliving.com
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Your health partner for life.
TRI-CITIES
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EDITORIAL editorial@tchealthyliving.com EXECUTIVE EDITOR
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Choose Mountain States Medical Group to provide experienced care you can trust. Our medical experts strive to give comfort, convenience and the best possible health care to you and those you love. And with over 315 providers representing 25 specialties and subspecialties throughout East Tennessee and Southwest Virginia, you don’t have to travel far from home. Visit our website to see a listing of all our providers and locations.
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HEALTHY LIVING TRI-CITIES / JANUARY 2016 / VOL. 3, NO. 1 Published monthly by Healthy Living Media, LLC and distributed by Forever Young Media. 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 423.677.0775. 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.
TRENDS NEWS PEOPLE
H E A LT H Y
TRENDS
Happier And Healthier
A healthy mind promotes a healthy body. Focus on more than physical wellness and get a mood makeover with these five tips for happier and healthier living. › Get enough sleep, and take omega-3s to boost your mood. › Express gratitude to reduce stress and improve resilience. › Do the hard things first each day. › Hang out with your family and friends.
Sources: reviewjournal.com, lifehack.org
› Set aside time for yourself to recharge and do something you love.
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TRENDS
Telemedicine Is Improving Rural Health Care Access › By Debra McCown
A
high-tech solution that’s improved health care access in developing countries has also proved helpful here at home, thanks to efforts by East Tennessee State University. “I became interested in telemedicine when I was doing some humanitarian outreach in South Africa,” says Lindsay Bondurant, an assistant professor of audiology at ETSU who uses a special set of headphones to administer hearing tests via the Internet—and can even look inside a patient’s ear by video. “I started a few years ago working with a community outreach program in southeastern Kentucky and realized that they were dealing with very similar problems to what I’d seen in South Africa: The closest audiologist might be several hours away, and people might not have transportation.” In Kentucky—as in Africa—telemedicine has made it possible to reach more patients, Bondurant says, and the concept is generating interest, as U.S. health care providers seek ways to increase efficiency. The transportation challenges faced in cities are different from those faced in the mountains of Kentucky—but can also be cumbersome for patients, she says. And sometimes, lack of treatment for routine conditions can lead to lifelong disability. Bondurant says she wants to help break that cycle. “It’s actually shown promise in a number of areas of health care,” she says of telemedicine. “It’s been used for dermatology and for radiology, as well. In places
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tchealthyliving.com › JAN’16
We’re in a really good position to provide high-quality care to a region that has very little access, and I’m thrilled to be part of a university that makes that part of their mission. › Lindsay Bondurant
Lindsay Bondurant
Dr. Norman Moore
where images need to be sent back and forth for medical review, it’s very easy to do that using telemedicine.” Dr. Norman Moore, professor and director of research in the Department of Psychiatry and Behavioral Sciences at ETSU’s Quillen College of Medicine, has been seeing patients for three years via telecommunications technology, which allows them to talk face to face without anyone having to travel. The program has been a great success in reducing hospital admissions among older adults. “You very quickly forget that you are communicating through technology,” Moore says. “It’s amazing how quickly the patients adapt. I think in the modern age, with cell phones and Skype, it’s almost normal now.” Bondurant says telemedicine services are typically provided through partnerships with community health care providers, and they have the potential to improve health care access dramatically by removing transportation barriers. “I think it’s terribly exciting,” she says. “We’re in a really good position to provide high-quality care to a region that has very little access, and I’m thrilled to be part of a university that makes that part of their mission.”
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JAN’16 › tchealthyliving.com
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PEOPLE
In Their Honor
Program flies vets to D.C. to see memorials dedicated to their service. › By Leigh Ann Laube
According to the U.S. Department of Veterans Affairs, 16 million Americans served in World War II, and a little more than 900,000 of those veterans are still alive. They are dying at a rate of about 1,200 to 1,500 a day. Because of this, those veterans are given precedence on the flights. Next allowed to go are Korean War veterans who served on the peninsula, and then servicemen during the Korean conflict. Donations to HonorAir are tax deductible. Donations can be made via PayPal at honorairknoxville.com or by sending a check to HonorAir Knoxville, 7536 Taggart Lane, Knoxville, TN 37938.
Learn More › HONORAIR KNOXVILLE › For information about the program and how veterans can apply for future flights, call (865) 938-7701 or visit honorairknoxville.com.
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Clarence Daugherty
Top two photos courtesy of Honor Air Knoxville; Bottom two photos courtesy of Deborah Mullins
C
larence Daugherty, 98, served his country from 1944 to 1945 as a member of the United States Army. In October 2015, Daugherty visited Washington, D.C. to see the memorials that were built in his honor. Daugherty’s trip to the nation’s capital was courtesy of HonorAir Knoxville, founded to honor East Tennessee World War II and Korean War veterans by flying them to D.C. to see those memorials dedicated to their service. Since October 2007, HonorAir has taken 15 flights and more than 2,000 East Tennessee veterans to the nation’s capital. “The World War II [Memorial] was my favorite,” the Kingsport resident says. “All of it was great. Everything about it was wonderful.” HonorAir’s next flight will depart from McGhee Tyson airport in Knoxville on April 13. From Regan National Airport in Washington, D.C., a chartered bus will take the veterans to visit the Vietnam Memorial, the Korean War Veterans Memorial, the U.S. National World War II Memorial and the U.S. Marine, Navy and Air Force Memorials. They will also travel to Arlington National Cemetery to visit the Tomb of the Unknowns and witness the ceremonial changing of the guard. “It sounded almost impossible,” Daugherty said of the itinerary. When the groups arrive back at the Knoxville airport, they walk through a gauntlet of cheering friends, family and strangers. “It took one hour for us to walk that line,” Daugherty says. “It was amazing. It took one hour We were so surprised.” for us to walk Approximately 125 veterans and 34 that line, it was escort/guardian volunteers are on each amazing. We flight. The trip costs approximately were so surprised. $500 per veteran, but veterans do not › Clarence Daugherty pay for their trip, so financial support from the community is critical to make these flights a reality. Daugherty’s granddaughter, Deborah Mullins, served as his escort. She’s the marketing director at Preston Place Suites in Kingsport, the assisted living facility where Daugherty lives. She’s turned in applications for eight veterans at Preston Place to take the April trip and hopes that Preston Place Suites employees can act as escorts. “It’s such an honor to get to participate,” she explains.
1
Advertise
2
Sell As A Group
3
Organize
4
Don’t Overcharge
5
Free Pile
The Problem It’s a bit early to call it spring cleaning, but we’re guessing your life could use some decluttering.
Sources: vintagerevivals.com, apartmenttherapy.com, consumerist.com, houseofhepworths.com
TRENDS
Sell Out
Each month we present our readers with a new challenge to improve their health and wellness. This month, we’re challenging you to have a garage sale to get rid of the clutter.
The Challenge
Go through your closets, attic, garage, storage sheds and bookcases, and we’ll show you how to throw your best garage sale yet.
Make an ad that really stands out. Garage sale ads on websites like Craigslist are easy to skip over. Post a few photos of your big items with the ad, and then post a few teaser photos on your Instagram or Facebook account a week before your sale. Then on the day before your sale, start posting large signs around your neighborhood to direct cars to your home. Do your friends and family have things they’d like to sell, too? Combine everyone’s stuff to make the garage sale look fuller. You’ll draw more people in and sell more if it looks like you have a ton of stuff. Ever been to a sloppy garage sale? It probably only earned a quick browse, if that. Keep your sale orderly and attractive by placing large items in the front. Then, organize items by type, use baggies to keep sets and small items together, and label everything clearly with the price and name of the item. As items are sold, move everything closer together to keep your sale looking full. Remember that it’s a garage sale. Getting something for your items is better than donating them for free, so keep the prices low. If you want to get top dollar for more valuable items, sell them on Craigslist or eBay. Make a “free pile” out of items that you don’t think will sell. Set it at the front of your sale and attach a large sign to the pile so people can see it from the road. Most people will want to check out the free stuff. If they see something they want, they’ll probably check out the rest of the sale, too.
EXTRA TIP: Reel in shoppers with snacks and beverages. If they’re making a day out of garage sales, they’ll stick around for some refreshment.
JAN’16 › tchealthyliving.com
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H E A LT H Y
beat Welcome To ETSU!
A Life Of Achievement
Heidi Dulebohn was recently selected as the recipient of the 2015 Tom Chase Award. The award, given annually to a volunteer by the Mountain States Foundation, honors a person who exhibits the qualities of integrity, informal leadership, working behind the scenes and the willingness to go the extra mile. Over the last 10 years, Dulebohn has worked tirelessly to benefit the region. Her many volunteer ventures include serving as the state president of the Tennessee Medical Association Alliance and the chair of Mountain States Foundation’s Washington County board. She is currently involved with multiple community efforts, including child/adult literacy and political advocacy. She is also a member of Mountain States Foundation’s board of trustees.
The East Tennessee State University College of Nursing has hired a new executive director of the Student University Health Services and School Based Clinics. Roslyn “Roz” Robinson took over the position in September. In the role, she oversees ETSU’s on-campus Student Health Clinic as well as local school-based clinics at several Washington County schools and Northeast State Community College. Robinson comes to the position after spending nearly seven years working for Covenant Health System in Knoxville where she served as a registered nurse, a case manager and then the business development manager.
Making A Difference
The Lonesome Pine Hospital auxiliary recently presented a $10,000 check to the University of Virginia’s College at Wise that will be used for scholarships for students in need who are also pursuing a degree in a medical field. This comes just a few months after the auxiliary gave a $10,000 check to the Mountain Empire Community College Foundation to assist students there. “UVa-Wise is an outstanding college that has produced exceptional graduates who are making a difference in our community and throughout Southwest Virginia and Northeast Tennessee,” said Pat Bowden, the auxiliary’s treasurer.
Impacting Lives In His Honor
Mountain States Health Alliance and Johnson City Medical Center officials recently gathered to honor Dr. Jim Gibson, Jr. by dedicating the hospital’s diagnostic radiology wing in his memory. Dr. Gibson served as chief of radiology at Johnson City Medical Center and retired in 2014. He passed away in 2015. The dedication was held in conjunction with National Radiologic Technology Week. “Dr. Gibson loved the people he worked with, so we want this dedication to serve as an honor to our diagnostic radiology team members and a reminder of how much he cherished his relationships with them,” said Alan Levine, President and CEO of Mountain States Health Alliance.
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East Tennessee State University’s Quillen College of Medicine has hired Eileen Bailey to serve as the associate dean for Continuing Medical Education (CME). Bailey, originally from Upstate New York, recently joined ETSU after working for several years at the University of Virginia as CME program manager. In her new role, Bailey oversees the quality of ETSU’s CME program, which includes approximately 175 individual activities annually. “Continuing medical education is all about impacting patient lives for the good through the process of providing their physicians with high quality educational opportunities to advance their knowledge and skills,” Bailey said.
INSIGHT ADVICE SOLUTIONS
H E A LT H Y
INSIGHT
Source: uk.news.yahoo.com
A Curable Disease?
Researchers at Harvard University were recently able to create insulinproducing cells almost identical to those found in the human body, leaving scientists hopeful about the futureScientists treatment of Type 1 diabetes. were able to recreate enough cells that cell transplantation is now possible, and the stem cells that are currently undergoing trial on animals are still producing insulin after several months. Ten percent of people with diabetes have Type 1 diabetes, and Type 1 is the most common type of diabetes in children. PAGE
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ADVICE
Blowing Smoke?
Vaping has been compared to the cigarette smoking of the 1940s, and it appeals to smokers and non-smokers alike. Because these e-cigarettes have been used to wean smokers off of nicotine, it appears to be a safe hobby. But, as more and more teens jump on the vape train, we wanted to take a closer look to keep you informed on this dangerous and growing trend.
Vaping 101 Vaping involves inhaling vaporized “juice” or “e-liquid” through an e-cigarette, or vapor pen. E-cigarettes were originally introduced in 2007 to help nicotine-addicted smokers nix their addiction by using juice with varying (often decreasing) levels of nicotine. Now, smoking and non-smoking teens are joining the trend and enjoying the many
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flavors that are available—from cotton candy to mango. A vape pen uses a vaporizer, powered by a rechargeable battery, to turn the liquid into smokeable vapor. When the liquid heats up to turn into vapor, its composition changes. And that’s where the questions begin. Because the vaping industry is not regulated by the FDA,
there is still much research that needs to be done to determine how much nicotine e-liquids contain, what substances are formed when e-liquids are vaporized and how harmful those substances may be.
What Studies Show
Researchers at Indiana University School of Medicine and the University of Rochester Medical Center in New York recently tested the effects of vapor, with and without nicotine, on exposed lung tissue and lab animals. This is what they found:
WITH NICOTINE: › Disrupted lung cell barrier functions, making the cells more permeable and ineffective as barriers to outside substances › Created a buildup of inflammatory cells in lungs › Produced high concentrations of free radicals, which can damage cells and the immune system WITHOUT NICOTINE: › Also disrupted lung cell barrier functions, making the cells more permeable and ineffective as barriers to outside substances › Produced an even higher concentration of free radicals than nicotine-containing liquids.
Vaping And Teen Health
Even though vaping might be beneficial to smokers who want to stop smoking cigarettes, it may not be so beneficial for developing teens. The Centers for Disease Control and Prevention released data in April 2015 that showed e-cigarette use among middle and high school students tripled from 2013 to 2014. E-cigarettes allow you to inhale nicotine without the tobacco and hundreds of carcinogens contained in regular cigarettes, but researchers and public health officials worry about the possibility of addiction and developmental problems e-cigarettes can cause in teens. “We want parents to know that nicotine is dangerous for kids at any age, whether it’s an e-cigarette, hookah, cigarette or cigar,” says CDC Director Tom Frieden, M.D., M.P.H. “Adolescence is a critical time for brain
development. Nicotine exposure at a young age may cause lasting harm to brain development, promote addiction and lead to sustained tobacco use.” And it’s not just the nicotine that’s posing a health threat. The flavors used in e-liquids could be harmful to your respiratory system. According to epidemiologist Jessica Barrington-Trimis of the University of Southern California, flavorings “have a history of being known respiratory toxins.” John Halligan, the senior adviser of the Flavor and Extract Manufacturers Association says, “When we saw flavors were being used in e-cigarettes, we wanted to put the word out right away that it’s a possibility that flavors being inhaled through an e-cigarette could also be harmful.”
A Deceiving Disguise?
Many teens don’t view vaping as a health hazard. According to drugabuse.gov, the 2014 Monitoring the Future annual survey found that only 14.2 percent of high school seniors considered e-cigarettes harmful. Though there is still much research to be done and no proven evidence of long-term side effects, the already-discovered health risks prompt the question of regulation. Back in April 2014, the FDA announced its plans to include e-cigarettes in its regulation of tobacco products, though it has not yet happened. And 31 organizations, including the American Lung Association, are vying for it.
Source: sciencenews.org
Vaping Stats
466+ 7,764+ $3 Billion 1 in 10 10% 13%
Vaping Jargon
These are some of the basic terms used among vapers.
› brands of e-cigarettes › flavors of juice or e-liquids › $3 billion global industry › adults in the United States have tried e-cigarettes
ADV: All Day Vape, a flavor you could use on a daily basis ATOMIZER/ATTY: The heating element that turns the liquid into vapor DOUBLER/TRIPLER: E-liquids without nicotine that can add flavor to and dilute another e-liquid containing nicotine PG: Propylene Glycol, a base component of e-liquids.
An estimated
› American adults vape
PV: Personal Vaporizer, another name for an e-cigarette.
An estimated
› High school students vape
TANK: Reservoir that holds the e-liquid.
Sources: wired.com, washingtonpost.com, bu.edu
Sources: ecigalternative.com, fda.gov, cdc.gov, sciencenews.org, drugabuse.gov, washingtonpost.com, fortune.com, wired.com, bu.edu, ecigalternative.com
JAN’16 › tchealthyliving.com
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H E A LT H Y
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SOLUTIONS
A Sneeze And A Wheeze
Though summer and fall can be tough if you have allergies, the winter months don’t necessarily promise relief either. Cold air can trigger asthma and tends to drive us indoors. Just turning on the heater can kick up dust that’s been hiding for too long, and keeping it warm inside only makes it easier for mold to grow. How can you get through yet another bad allergy season? We’ll show you what you’re up against and how to fight back.
Welcome dust, mold and animal dander—the three indoor allergens most prevalent in the winter. If you have allergies or asthma, you’ll likely react with sneezing, itchy eyes, a runny nose, wheezing, coughing, shortness of breath or tightness in the chest. Because you’re spending more time indoors with the heat on, watch for stirred up dust and animal dander, along with mold growth in tubs, showers and sinks.
Plan of Attack
Don’t let winter allergies get the best of you. Here are 10 ways to eliminate allergens and prevent asthma attacks this season. 1.
Wash your bed sheets and pajamas in hot water each week.
2. Encase pillows, mattresses and box springs in dust mite-proof covers. (Available on amazon.com or at most department stores.) 3. Dust with a damp cloth to trap dust and keep it from becoming airborne. 4. Keep pets, rugs and carpet out of your bedroom. 5. Vacuum floors and rugs once or twice a week with a HEPA filter. 6. Use a dehumidifier to keep your home’s humidity level below 50 percent. 7.
Clean all tubs, sinks and showers with a bleach solution to kill mold and prevent its growth.
8. Run bathroom and kitchen vents when showering and cooking. 9. When it’s cold and dry or wet and rainy outside, wear a scarf that you can pull over your mouth to warm the air you breathe and prevent triggering asthma. 10. Avoid burning wood fires indoors, as the smoke can set off asthma, as well. If you do, make sure to keep the area well ventilated.
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Get Relief
Sometimes enough is enough. If your allergies become unbearable, see your allergist. He or she can perform a skin test to check for new allergies, give you allergy shots or put you on over-the-counter antihistamines, inhaled steroids, nasal sprays or eye drops to relieve your symptoms.
Sources: eheandme.com, webmd.com, florida-allergy.com
The Allergens
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.
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dose
INSIGHT
Why, The Nerve!
People refer to a mild annoyance as a pain in the neck, but some of the most serious pain happens in the nerves. Neuralgia is an intense pain along the nerve. Causes for the condition vary, but doctors agree it’s one of the most painful ailments out there. Here’s what you need to know.
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What Does It Feel Like?
Neuralgia can often feel like electric shocks. Sufferers deal with shooting pains when it flares up and an aching, burning feeling between episodes. These pain attacks can last for days, weeks or even months at a time.
Where Does It Strike?
With nearly 46 miles of nerves in the human body, there’s certainly more than one way to suffer from neuralgia. It can be caused by infection, pressure on the nerves, trauma, diabetes or multiple sclerosis. Trigeminal neuralgia is the most common form. It affects the trigeminal nerve in the face, the same one that causes brain freezes. Episodes of pain are sparked by chewing, touching, brushing the teeth or just speaking. Occipital neuralgia results from concussive trauma to the occipital nerves or repetitive neck contraction and flexion. Pain radiates in the upper neck, back of the head and behind the eyes. Postherpetic neuralgia is the result of damage to the nerves from the varicella zoster virus, the culprit behind chicken pox and shingles. When shingles begin to crust over, sufferers will experience nerve pain, which normally goes away on its own. It is only classified as neuralgia if it continues for three months.
Glossopharyngeal neuralgia usually begins after age 40 when cranial nerves are irritated, causing nerve pain in the nose, throat, tongue and tonsil area.
How Will My Doctor Test For Neuralgia?
To find the root cause of the pain, doctors may request an MRI as well as checks on kidney function and blood sugar levels. A nerve conduction velocity test measures the speed of signals traveling on the nerves, which doctors can use to determine where the damaged portions are located.
How Is It Treated?
Of course, doctors will always aim to resolve the cause of the nerve damage and pain. If the source can’t be remedied, doctors will focus on treating the pain itself using antidepressants, anti-seizure medications, lidocaine patches or skin creams made with capsaicin. Some people with the condition even report it disappearing on its own over time.
When Should I See A Doctor? If your pain doesn’t improve with over-thecounter pain relievers or the attacks become more frequent or intense over time, make an appointment to find out how you can resolve your neuralgia.
Sources: academictips.org, mayoclinic.org, nytimes.com
H E A LT H Y
Neuro-Spine Solutions, P.C. TRUST YOUR
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We provide spine care excellence with a caring touch using cutting-edge technology. We believe in providing state-of-the-art spine care, including microsurgery, discectomy, laminectomy, minimally invasive, artificial disk, motion-sparing technology, fusion and kyphoplasty.
A graduate of Louisiana State University,
Morgan P.
Lorio
M.D. FACS
Dr. Lorio completed his general surgical internship and orthopaedic residency at the State University of New York at Buffalo. Dr. Lorio is double board certified in spine and hand surgery along with general orthopaedics. Dr. Lorio completed the Simmons Spine Fellowship and a clinical practice fellowship with Dr. Hanson Yuan at the Health Science Center Syracuse. He is a member of the American Boards of Orthopedics and Spine Surgery and the North American Spine Society, among others. Recognized by the Profiles of Hand Surgery in North America, Dr. Lorio is an assistant clinical professor at East Tennessee State University.
240 Medical Park Blvd. Suite 2700 Bristol, TN 37620 | (423) 844-0501
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By Leigh Ann Laube
Who says you have to stay inside all winter? Grab a coat and hat and get out and enjoy the opportunities the Tri-Cities area has to offer this winter season. Just make sure to have a cup of hot chocolate when you get back home!
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PHOTO COURTESY OF BAYS MOUNTAIN PATH
Curing CabinFever
M
other Nature
driving you crazy? Tired of your kids spending their days in the company of Netflix or video games? Grab their coats and your car keys— there’s plenty of fun things to do that will get you out of the house and off each other’s last nerve.
Hands-On Fun
PHOTOS COURTESY OF HANDS ON! REGIONAL MUSEUM
Hands On! Regional Museum
There’s plenty of room to roam at Hands On! Regional Museum in Johnson City. The children’s museum, located at 315 East Main Street, has more than 22,000 square feet of interactive exhibits. Hands On! Museum opened its doors in 1987 and since then has more than doubled its exhibit space and welcomed over 1.5 million visitors. The museum has
permanent exhibits as well as rotating featured exhibits with a separate entrance and program fee. “Hands On! provides an educational entertainment option for families and schools, making the museum a valuable community resource. The facility offers two levels of fun and adventure that delight children and grown-ups alike. Permanent exhibits, focused on science, the arts and the humanities, immerse the visitor in the experience,” says Marketing Manager Kristine Carter. “They can slide down the Katie Ellen Coal Mine and crawl through its tunnels; fly a real Cessna 150 airplane; dig for fossils and choose one to take home; perform exciting science experiments in the Discovery Lab; navigate a boat
through the locks and downriver; experience the world’s most powerful bipolar, musical Tesla coil and many other one-of-akind experiences. These experiences encourage guests to ask ‘Why?’ and ‘How?’ and work together to find those answers.” Other permanent exhibits include The Ark, Kindermart, Down on the Farm, the Art Studio, Kids’ Bank and Credit Union, and Frozen Shadows. “Programs that reinforce the Tennessee school curriculum offer an interactive, hands-on approach to a variety of topics that encourage curiosity, experimentation and comprehension,” Carter says. “A visit to Hands On! encourages a love of lifelong learning while creating memories that will last forever.” Hands On! is open year-round but is closed on holidays. The museum is occasionally closed for fundraisers, so check the events calendar page before planning a visit. The museum follows the Johnson City School System schedule on snow days.
FIND OUT MORE handsonmuseum.org (423) 928-6509
A Hoppin’ Good Time
Just Jump
The region’s first trampoline park is open in Johnson City at 2304 Silverdale Drive, #600. Just Jump is housed in a 22,000-square-foot facility and features several thousand square feet of open jump space, dodge ball, a three-lane air jump, gladiator pit, basketball and an obstacle course. The Kiddie Jump provides a special area for the smallest of jumpers. The venue offers Family Night, College Night and a school day discount. Prices vary depending on the length of time you want to jump, the day of the week, special events and the number of people in your party. Trampoline grip socks are required and are available for purchase, and group discounts are offered. Reservations are recommended. Just Jump has an open party area for birthday parties and other special events and is open seven days a week.
FIND OUT MORE justjumptn.com • (423) 218-1467
Inflatable Fun Need more options to tire the kids out? Try an indoor
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FIND OUT MORE
Wallabies
wallabiesusa.com • (423) 328-0489
Leaping Lizards
leapinglizardskingsport.com (423) 230-5700
Boredom Busters Skating rinks and bowling alleys are another great way to burn off excess energy and time. There are two skating rinks in the Tri-Cities: the Johnson City Family Skatecenter (930 West Watagua Street) and Skate Inn of Bristol (210 K-Mart Drive, #A, Bristol, TN). For more information, call the Family Skatecenter at (423) 926-2726 or Skate Inn at (423) 968-9680. There are several bowling alleys from which to choose. Listed in alphabetical order, they are:
Belmont Lanes
100 Belmont Drive • Bristol, TN (423) 764-5135
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Holiday Lanes
117 Broyles Drive • Johnson City (423) 282-6521
Interstate Bowl
3178 Linden Drive • Bristol, VA (276) 669-5942
Warpath Bowling Lanes
2449 Memorial Blvd. • Kingsport (423) 245-2695
Outdoor Adventures If you’re willing to brave whatever weather Mother Nature has in store for us, there’s plenty of outdoor recreational opportunities to choose from this time of year as well.
Bays Mountain There’s lots of room to run around at Bays Mountain Park—3,550 acres to be exact. Bays Mountain, in Kingsport, is not only a nature preserve but the largest city-owned park in Tennessee. Best of all, it’s open year-round except for New Year’s Day, Thanksgiving, Christmas Eve and Christmas Day.
Visitors to Bays Mountain can enjoy a stroll around the 44acre lake; the nature center, which offers a state-of-the-art planetarium; animal habitats with wolves, bobcats, raptors and reptiles; and 38 miles of trails for running, hiking and mountain biking. “Bays Mountain Park takes on a different kind of beauty during the winter,” says park Operations Coordinator Rob Cole. “After the leaves have fallen, the sun shines through the canopy of the woodlands much brighter and the wildlife that is active during this season becomes a little easier to observe since there’s very little leaf cover obstructing viewing opportunities. “Having nearly 40 miles of trails during the winter is a wonderful asset for Bays Mountain Park. Even in cooler temperatures, we have quite a few hikers and mountain
bikers meeting recreation and exercise goals. Plus, if we do get significant snow that is deep enough to support it, we allow visitors to bring their skis to enjoy some cross country skiing, which is both great exercise and a great way to sightsee and enjoy the park’s winter scenes. We have our own snow management system complete with snowplows on our trucks, so, barring extreme icing, we are able to keep our park entry road clean and clear. We only recommend visitors contact us first to confirm we are indeed open after significant snow events and to use safety discretion before traveling regional roads from their location to our destination.” Park hours are seasonal, and, occasionally, the park is
PHOTO COURTESY OF BAYS MOUNTAIN PARK
inflatable center, where kids of all ages can jump, climb and slide until they’re ready for a nap. Wallabies (3102 Hanover Road in Johnson City) and Leaping Lizards Family Entertainment Center (1065 Wilcox Court in Kingsport) have inflatable slides and obstacle courses. At both businesses, you can walk in and play, or you can book a party or other special event.
PHOTO COURTESY OF APPALACIAN SKI MOUNTAIN
closed because of hazardous road conditions.
FIND OUT MORE baysmountain.com (423) 229-9447 Darrell’s Dream Boundless Playground Darrell’s Dream Boundless Playground at Warriors’ Path State Park in Kingsport is a place where children of all abilities can learn and play together. Warriors’ Path is the first state park in the nation to provide a Boundless Playground.
The first phase of Darrell’s Dream Boundless Playground opened at Warriors’ Path in April 2007. In 2012, phase four, the Palmer Center Foundation Amphitheater, was completed and is now open for public use with advance reservations. Special features include universally accessible playground equipment and surfaces, a walking trail, an environmental maze with interactive play stations, an amphitheater, picnic pavilion, specially designed restroom facilities and a pedestrian bridge. Other unique features that are fully accessible include the Narnia Braille Trail with eight sensory stations that tell visitors the story of Aslan of The Chronicles of Narnia; the Anderson
PHOTO COURTESY OF SUGAR MOUNTAIN
Treehouse, where children can learn about the history of the park and native wildlife; and the Palmer Center Foundation Amphitheater, which can host audiences of up to 1,000 people. “The wonderful thing about Darrell’s Dream Boundless Playground is, with our mild winters, it can remain open yearround. With the Lion’s Narnia Braille Trail, Anderson Treehouse with interactive nature and history walk, Eastman a-Maze-ing Maze and the Bristol Motor Speedway Sand Island, there’s so many different activities for them to enjoy while learning at the same time,” says Mary Steadman, a Friends of Warriors’ Path board member and chairman of Darrell’s. “Getting outdoors is so important.
Each piece of playground equipment is designed to provide children with much needed physical, mental and sensory skills to develop.”
FIND OUT MORE tnstateparks.com Skiing, Snowboarding & Skating If you’re more interested in a little adventure, then maybe skiing, snowboarding, snowshoeing, ice-skating or tubing is what you’re looking for. There are a dozen ski resorts in North Carolina, Tennessee, Virginia and West Virginia. Here’s a look at some of your choices.
Appalachian Ski Mountain Blowing Rock, NC (828) 295-7828 • appskimtn.com
Beech Mountain Resort Beech Mountain, NC (800) 438-2093 beechmountainresort.com
Ober Gatlinburg
Gatlinburg, TN (800) 251-9202 • skiobergatlinburg.com
Sugar Mountain
Sugar Mountain, NC (800) 784-2768 • skisugar.com
Wolf Ridge
Mars Hill, NC (800) 817-4111 •skiwolfridgenc.com
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Y
ou’ve undoubtedly heard about CrossFit and Zumba, a couple of the latest fitness trends that have caught on around the country. But they aren’t the only new things you can do to have fun and get in shape. It turns out the Tri-Cities region is teeming with fun fitness opportunities that you may not have heard about yet—and most of them are things you can try even in the middle of winter! Here are nine people who’ve found a passion for exercise with activities you might not expect—and some information to get you started.
Photos by www.freshairphoto.com
FANTASTIC
FITNESS BY DEBRA MCCOWN
Lauren
FOWLER DANCE AND AEROBICS IN THE POOL
F
or those who need to take it easy but still want to exercise, water offers a way to reduce the impact of traditional fitness activities, says Lauren Fowler, who teaches dance and aerobics in the pool at the Kingsport Aquatic Center. “Largely the focus is to push through the water so it’s a strengthening exercise,” says Fowler, who notes that her class participants often range in age from 30s to senior citizens. “I choreograph most of the material that I use. I like being able to think through the pieces and put them together and target certain areas of the body at certain points through the workout.” She says the classes, taught in the shallow end of the pool, are ideal for people who need to avoid high-impact exercise due to knee, hip or back problems. They’re also great for obese people because the water holds up 90 percent of a person’s body weight, enabling them to begin an exercise program that they could eventually work up to doing on land. But they’re also fun, Fowler says: “It’s just like a dance party in the pool!”
KINGSPORT AQUATIC CENTER KINGSPORT, TN (423) 343-9758 SWIMKINGSPORT.COM
Craig LEWIS AERIAL ARTS
H
ave you ever been to a circus where dancers perform on silks suspended from above, doing gymnastic movements high above the ground? You can learn to do that. It’s called aerial arts, and in addition to being a beautiful art form, it’s also a great way to build upper body strength, core strength and flexibility, says Craig Lewis, founder of Johnson City Circus Arts. Lewis first learned the skill in California and taught in North Carolina before he opened his business in the Tri-Cities. “I try to have everything be challenging but achievable for everyone,” he says. “With beginners, everything’s down low, and we’re always over a big, fat, cushy crash mat.” Classes are limited to five students and often include a mix of skill levels, he says. Participants
come with a variety of goals—fitness, strength-building, fun or to become professional performers. Each year, his students put on a performance. “I think one of the things that really gets people hooked when they come in is just getting to go upside down. Most of us don’t get to hang upside down in our daily lives very often,” Lewis says. “It’s also a great form of expression. It can be very artistic, and it’s a great group of people.”
JOHNSON CITY CIRCUS ARTS JOHNSON CITY, TN (423) 782-6479 JCCIRCUSARTS.COM JAN’16 › tchealthyliving.com
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Elaine COLEMAN
BADMINTON AND PICKLEBALL
M
ost people think of badminton as a backyard party game and pickleball, if they’ve heard of it at all, as something their grandmother plays in Florida. But both games have begun to gain popularity in the Tri-Cities. “In the winter, it’s inside and it’s something that keeps you going,” says Elaine Coleman, who’s been playing badminton for a decade and learned pickleball in a local workshop last winter. Badminton is played with rackets and a shuttlecock, a cone-shaped object that is hit back and forth over a high net. Pickleball is played on the same size court with paddles, a wiffle ball and a low net. “It’s not as physically hard on you as some other games, such as basketball and volleyball, but it’s still great exercise, and it’s great fun and fellowship,” Coleman says. Seniors tend to gravitate toward pickleball, she says; she even plays with her 85-year-old father. Teens tend to pick up badminton, though both sports are open to all ages. There are a handful of places to play around the Tri-Cities, from senior centers to the YWCA and with the Tri-Cities Badminton Club. “If you enjoy tennis or you’re just looking for a new activity to try,” Coleman says, “either one of them is great.”
Aaron PARLIER INDOOR BOULDERING
S
o, the idea of rock climbing sounds really cool. But where do you start? The answer is a place that’s been dreamt about for two decades—and finally opened this past September after three years of planning. It’s called Center 45, and it’s a gym devoted entirely to bouldering. That’s climbing lingo for low-height climbs—under 20 feet—without ropes. General Manager Aaron Parlier, who first discovered rock climbing in the military and later fell in love with climbing in his native Appalachian Mountains, opened the new bouldering gym in response to a longtime interest among climbers in the Boone, North Carolina, area. “We have about 2,000 square feet of indoor bouldering terrain,” he says. “Typically, we have somewhere around 60 to 70 individual marked climbs, so if you’re
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familiar with climbing and bouldering, you have a lot to choose from. But even if you’re not, we have a plethora of big holds and really inviting terrain, and we encourage people who have never tried the sport before to come by.” Parlier says they’re happy to show newbies what it’s all about— and the gym has everything you need to get started, including rental climbing shoes and chalk bags (for a better grip on the climbing holds). In addition to 14-foot walls to climb, there’s also a fitness area with things like gymnast rings, a rope climb, a martial arts area and other exercise equipment. Parlier says the user-friendly design enables people to progress at their own pace from the most basic climbs to the highly technical, and it’s a great place to bring your kids if they’re climbing the walls at home. “People always say, ‘This is American Ninja Warrior!’ It’s not, but it is,” he says. “This is the absolute best way to get into such a thing or get familiar with it at an indoor facility like this.”
CENTER 45 / BOONE, NC (828) 386-1550 / CENTER45.COM
Badminton and biking photos by www.freshairphoto.com
MEMORIAL PARK COMMUNITY CENTER JOHNSON CITY, TN (423) 434-5750 JOHNSONCITYTN.ORG/MPCC
Lawrence DYE LONG-DISTANCE MOUNTAIN BIKING
T
his is decidedly not one for the winter months, when snow clings to mountain trails, but it’s a positively inspiring idea for your springtime bucket list. For Lawrence Dye, riding up and down mountains began with a scenic bike ride. “I didn’t start out riding long distances. I just started out riding, and I liked it. When I was 58, I started riding some, just short rides. It was about age 61 before I actually rode to the top,” says Dye, who does his riding on the Virginia Creeper Trail, near his Bristol-area home in Washington County, Virginia. “Mostly I was riding with somebody else, but then I stated riding by myself because it’s hard to find somebody to ride with,” he says, “and I liked it, and I just kept on going.” He was never fast, he says, but he found that he had the endurance to ride long distances. Over the next 15 years, he came to be known as “Lawrence the Legend” for his near-daily rides from Abingdon to Whitetop Mountain and back—more than 60 miles round-trip, with a substantial gain in elevation. Even now, at age 83, he logs about 40 miles a day. To date, he says, he’s ridden 188,000 miles—the equivalent of seven and a half trips around the globe. “Physically it’s good,” he says, “and mentally, too.”
VIRGINIA CREEPER TRAIL ABINGDON, VA (276) 676-2552 VACREEPERTRAIL.COM
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PUTNAM
PADDLEBOARD YOGA
W
hen you’re balancing on a paddleboard in the pool, yoga suddenly gets a lot more interesting. “Definitely try a yoga class first unless you’re a paddleboard expert,” advises Nicole Putnam, who says yoga is a great way to develop balance, flexibility and a stronger connection between body and mind. The paddleboard adds a challenging new dynamic. “It’s just all about learning to go with the flow because
Lance HALBERSON BALLROOM DANCE
T
he idea of ballroom dancing might make you think of eras past, when it was an ostentatious part of high society. But these days, dancing is for everyone—and it’s also great exercise, says Lance Halberson, owner and instructor at Dare 2 Dance. “The exercise aspect of ballroom dance engages coordination and use of our muscles and our heart; it’s got a cardiovascular benefit,” Halberson says. “And then there’s a huge social aspect to ballroom dance. I don’t think I’ve been in a context yet where it was not enjoyable to dance.” Participants learn the steps in private lessons or weekly group classes in Johnson City and Kingsport, he says, and then they get to use them at monthly dances with styles that range from Waltz and Tango to Cha-Cha and Rumba. “At my monthly dances, I have anywhere from teenagers up to 70 or 80 years old—and everyone in between,” he says. “You can get a workout without even knowing that you have.”
DARE 2 DANCE JOHNSON CITY, TN (423) 502-6577 DARE2DANCETN.COM
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KINGSPORT AQUATIC CENTER KINGSPORT, TN (423) 343-9758 SWIMKINGSPORT.COM
Photos by www.freshairphoto.com
Nicole
you’ve got constant movement underneath you. You have to accommodate that,” she says. “We encourage standing up. Just be ready to get wet.” People who do yoga poses on a floating paddleboard often find a positive impact on their land yoga practice, she says— and even in everyday life with improved balance and strength for household tasks. It builds core muscles, strength and flexibility while also calming the mind. “It’s always different,” she says, “and it’s always fun.”
Bobby BAKER RACEWALKING
I
t might not sound fast, but racewalking has been an Olympic sport for more than a century. “It’s a front-to-back motion with your hips. You sort of land on your heel. When you land on your heel, your knee has to straighten for just a split second,” explains Bobby Baker, who directed this year’s 5K Masters Racewalk Championship, an event that’s been taking place in Kingsport for 24 years. “It’s a real short stride,” says Baker, who describes the motion as similar to riding a bicycle. “A lot of people think you need to reach out 3 or 4 feet to be fast, but you don’t; it’s that turnover
rate. Your really fast world-class racewalkers, their heel will strike a little over 200 strikes per minute.” He says a lot of people choose racewalking because it doesn’t take a toll on the joints like running does, and that’s what converted him to the sport years ago. “It’s a little bit complicated, but it’s really a good, fluid motion once you learn it,” he says. “You can generate some really good speed, you can get some good workouts, and you don’t feel that impact on your knees.”
KINGSPORT RACEWALK KINGSPORT, TN (423) 956-6971 KINGSPORTRACEWALK.COM
Cheryl MEDLEY ROLLER SKATING
W
ho knew that something so fun could be such good exercise? “Skating can burn between 350 and 420 calories an hour. It’s a great cardiovascular exercise, and it’s got one of the lowest injury rates of any sport,” says Cheryl Medley, who with her husband owns Johnson City Family Skate Center—a good, oldfashioned skating rink that’s been open for 13 years. “It’s a great family fun activity,” Medley says. “We do all of those games still. We have a retro night on Tuesday nights that we play ‘70s, ‘80s, and ‘90s music. Fridays and Saturdays are more top 40.” The rink, she says, attracts a lot of birthday parties and church groups looking for good, clean weekend fun, and she loves watching people of all ages enjoying an activity that she loved growing up. “We get people who haven’t skated for many years. They’ll come for a birthday party with their kids, and they’ll do that trip down memory lane,” she says. “And you have the kids who come every weekend.”
JOHNSON CITY FAMILY SKATE CENTER JOHNSON CITY, TN (423) 926-2726 EASTTNSKATE.COM JAN’16 › tchealthyliving.com
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Hormones
T
These all-important chemical messengers are produced by our endocrine system, which is a network of glands in the body. This intricate system includes the hypothalamus, pituitary gland, pineal gland, thyroid, parathyroid, thymus, adrenal gland, pancreas, ovaries and testes. The hormones that the endocrine system regulates control such functions as our growth and development, reproductive processes, metabolism, sleep, mood and sex drive. In other words, hormones affect almost every organ and cell in the human body. “When choosing a medical specialty, I settled on endocrinology for several reasons,” says Dr. Henry Anhalt, an endocrinologist and Endocrine Society spokesperson. “I found endocrinology to be fascinating. And the endocrine system is truly at the center of the body’s universe.”
hink of hormones as our bodies’ signal callers, the quarterback of the team. Without hormones relaying the plays, our essential functions would, well, malfunction.
center of the brain, the pineal gland releases melatonin, the hormone that controls sleep patterns and the production of hormones related to the reproductive organs.
Pineal: Found near the
of the lower middle brain, the hypothalamus releases hormones to signal the nearby pituitary gland when to secrete its hormones to the rest of the body.
Hypothalamus: Part
The Endocrine System Glands
>> By JoAnn Guidry
The endocrine system develops and impacts the human body via hormones.
aoruer
We
Testes: This pair of glands produces testosterone, which is responsible for penis growth, facial and body hair, a deepening male voice, muscle and bone mass, sperm production and sex drive.
pituitary gland, the female ovaries produce estrogen and progesterone, which promote breast development and maintain a healthy menstrual cycle.
Ovaries: Stimulated by hormones from the
above the small intestine, the pancreas is surrounded by small, slightly granular endocrine cells, known as the islets of Langerhans. Islet cells secrete insulin and glucagon, both of which stimulate glucose (blood sugar) in the body.
actually two adrenal glands, one each on top of both kidneys, which produce the steroid hormones cortisol, testosterone and aldosterone, as well as noradrenaline and adrenaline. Also known as the “fight-or-flight” gland, the adrenals control how we respond to stress. The adrenal glands also promote proper cardiovascular function and help control blood sugar levels during times of stress.
Adrenal: There are
Parathyroid: A group of four small glands located behind the thyroid, the parathyroid works with the thyroid to control calcium and phosphorous levels vital to bone development.
Thymus: Situated in the upper chest, the thymus helps develop the body’s immune system early in life. It produces thymosins, hormones that control white blood T-cells, which our immune system utilizes to fight off infections.
Pancreas: Located behind the stomach
Thyroid: A butterflyshaped gland in the front of the neck, the thyroid releases T3 and T4 hormones that control metabolism. These hormones also influence the way the body uses energy, consumes oxygen and produces heat.
Pituitary: Pea-sized and located at the base of the brain behind the sinuses, the pituitary gland is often referred to as the “master gland” because it greatly influences many other glands in the body, especially the thyroid. It produces peptide hormones that influence growth, lactation, healthy blood pressure, stress levels, thyroid hormones, estrogen, testosterone, egg and sperm production, as well as the body’s water balance.
P.29 P.37
When Things Go Awry
“When it comes to patient care, doctors should look at the endocrine system’s impact on the body.” -Dr. Henry Anhalt 30
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The endocrine system orchestrates a delicate balance of hormones for the body to function at its best. If your body has too much or too little of a certain hormone, the endocrine system sends out a correction signal. But sometimes that feedback system is disrupted, leading to a possible endocrine disorder or disease. Factors that can negatively affect the endocrine system include aging, certain diseases or health conditions, stress, the environment, genetics, tumors or an injury to an endocrine gland. Endocrine diseases are typically put into two groups: a hormone imbalance or the development of nodules or tumors in the endocrine system. “Aging, which affects the endocrine system, is just a natural process that everyone has to undergo,” says Anhalt. “We’ve seen a burgeoning anti-aging industry spring up in the last decade, promising the fountain of youth by taking certain hormones, like growth
hormones. But the truth is that there is no scientific evidence to back these claims.” Instead Anhalt recommends what he calls “the age-old advice of eating well, getting regular exercise and staying engaged in life to keep your endocrine system working well.” To which he also adds that “men and women need to get their regular health screenings, especially as we age, and follow their physician’s advice.” And, according to Anhalt, the endocrine system could use a little more respect in health care. “When it comes to patient care, doctors should look at the endocrine system’s impact on the body,” says Anhalt. “For instance, when the parathyroid malfunctions, it pulls calcium out of the body, and this can lead to osteoporosis. An adrenal gland issue can cause high blood pressure. In addition to insulin, the pancreas produces glucagons, and this has an
Common Endocrine Disorders Hyperthyroidism: The thyroid gland produces too much thyroid hormone, leading to weight loss, increased heart rate, nervousness and sweating. The most common cause of hyperthyroidism is Grave’s disease, an autoimmune disorder. Other causes include growths in the thyroid gland and thyroiditis, an inflammation of the thyroid gland. Untreated hyperthyroidism can lead to atrial fibrillation and osteoporosis. impact on liver function. The best way to put this is that endocrine system malfunction can often be the underlying cause of myriad health issues.” There are dozens of endocrine disorders with diabetes being the most commonly diagnosed one in the United States. Diabetes occurs when the endocrine cells in the pancreas do not produce enough insulin or the body doesn’t properly use insulin, becoming insulin-resistant. “We live in a societal environment that over stresses the pancreas,” says Anhalt. “This includes diet issues and not enough daily exercise that have led to an epidemic of obesity and in turn type 2 diabetes. And while we endocrinologists admit we really don’t know what causes type 1 diabetes, it is also on the rise. Both types of diabetes are caused by malfunctioning of the overstressed pancreas’ insulin delivery system.” In diabetes and other endocrine diseases, such as hypothyroidism, the patient is treated with synthetic hormones to restore the body’s hormonal balance.
Hypothyroidism: The
thyroid gland produces too little thyroid hormone with common signs being fatigue, depression, dry skin, dry, brittle hair, intolerance to cold, constipation and memory problems. Hypothyroidism is usually caused by autoimmune thyroiditis or Hashimoto’s thyroiditis.
Adrenal insufficiency:
When the adrenal glands release too little cortisol and sometimes aldosterone, adrenal insufficiency can occur. Symptoms include dehydration, skin changes, stomach upset and fatigue. Addison’s disease is a type of adrenal insufficiency.
Hypoparathyroidism:
This is a condition where there is too little parathyroid hormone in the body, which can cause abnormally low levels of calcium in the blood. Symptoms can include nervousness, headaches, weakness with muscle cramps and spasms.
Cushing’s disease: The overproduction of a pituitary gland hormone leads to an overactive adrenal gland and can cause Cushing’s disease. The latter causes fat to accumulate in the face, back and chest and can also lead to acromegaly, in which the hands, feet and face are larger than normal. Hypopituitarism: When the pituitary gland releases few or no hormones, hypopituitarism may develop. Women with this condition may stop getting their regular menstrual periods. Polycystic ovary syndrome (PCOS): A
leading cause of infertility, PCOS occurs when the ovaries produce too many androgens that interfere with the development and release of eggs. Sources: hormone.org, webmd.com, livescience.com
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How your intestinal health affects your entire body and what you can do to improve it.
By Cynthia McFarland
Everything was fine until your boss announced that he expects you to lead the big presentation at the next client meeting. Where did that queasy feeling come from? Why have you had to use the bathroom three times in the past hour? Whoever coined the phrase “butterflies in the stomach” knew exactly how you feel… and it’s not pretty. When you’re stressed out or depressed, this can literally change the way your bowels function, hence all those bathroom
visits before your public speaking event. It works the opposite way, as well. If you’re dealing with painful stomach cramps or a
virus has you running to the bathroom with an acute case of diarrhea, you’re going to feel it mentally and emotionally, not just physically.
Lest you think you’re a freak of nature, rest assured, that’s not the case. Actually, you’re quite normal.
Mind-Gut Connection “THERE IS NO ORGAN AS CLOSELY CONNECTED TO THE BRAIN AS THE GASTROINTESTINAL (GI) SYSTEM,” OBSERVES DR. DOUGLAS DROSSMAN, CO-FOUNDER OF THE CENTER FOR FUNCTIONAL GI & MOTILITY DISORDERS AT THE UNIVERSITY OF NORTH CAROLINA AT CHAPEL HILL. Dr. Drossman is president of the Rome Foundation that provides guidelines for diagnosis and care of functional GI disorders and also is currently in private practice in Chapel Hill where he focuses on patientcentered care. “It is in fact ‘hardwired,’ meaning that there are direct nerve connections between the two organs,” Drossman explains. “This begins in the embryo as the neural crest, a sheet of
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When un brain sen der stress, the ds down signals to activa te the gut nerve s to produc e diarrhea , pain and othe r symptom s. nerves. As the embryo grows, the nerves develop into the brain, the spinal cord and the nervous system of the GI tract—the enteric nervous system. This means that we experience emotions through our gut, and gut problems are experienced in the brain.” Drossman points out that the mind-gut connection has been well-recognized across cultures and throughout history. Consider the following quotes:
“Man should strive to have his intestines relaxed all the days of his life.” Moses Maimonidies (Ramban), 1135-1204 A.D.
“A good set of bowels is worth more to a man than any quantity of brains.”
Josh Billings (pen name of Henry Wheeler Shaw), 1818-1885 A.D.
“If one’s bowels move, one is happy, and if they don’t move, one is unhappy. That is all there is to it.”
Lin Yutang (Chinese Philosopher), The Importance of Living, (1998).
Whether the average person consciously realizes this connection or not, they frequently acknowledge it in comments such as, “I can’t stomach that,” and “You make me sick.” “Changes in emotional states can change GI function. It’s common for people to become constipated when traveling, because of holding back or not being comfortable using other
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bathrooms. Over time, not going ‘when nature calls’ can lead to a slowing of motility and even constipation. People also get diarrhea when they are stressed,” notes Drossman. A whopping 95 percent of the hormone serotonin is produced in cells found in the gut lining. But wait, isn’t serotonin the “happiness” hormone? The small percentage of serotonin produced in the brain is known to regulate mood and happiness. However, when produced in the gut, it has other tasks, such as stimulating the growth of nerve cells and putting the immune system on alert against germs and bacteria. Serotonin is one reason feedback continually bounces back and forth between your brain and gut. “When under stress, the brain sends down nerve signals to activate the gut nerves to produce diarrhea, pain and other symptoms. When these gastrointestinal symptoms are persistent, we call them functional GI disorders. The brain influences the gut, and the gut influences the brain,” notes Drossman. “When you produce pain in the gut of laboratory animals, the stress centers in the brain fire. The neurotransmitters in the brain also act in the gut and have different functions but are present in both. Corticotrophin releasing hormone (CRH) is a stress hormone in the brain but an inflammatory hormone in the gut. Many stressful conditions have inflammation of the gut.” The enteric nervous system in the gut has as many nerves as the spinal cord,” adds Dr. Drossman. The hundreds of millions of neurons in this system are so powerfully complex that the enteric nervous system is often referred to as “the second brain.” It’s in charge of your digestive process and is also crucial to your immune system.
Good Bugs, Bad Bugs THE CORE OF YOUR IMMUNE SYSTEM LIES WITHIN THE LINING OF THE GUT, AND IT’S CRUCIAL FOR PROTECTING YOUR BODY AGAINST BACTERIA AND VIRUSES.
It helps to think of the GI tract as its own “ecosystem,” populated by both good and harmful bacteria. When all is well in this internal ecosystem, the beneficial bacteria dominate the population. That’s a good thing because they perform myriad helpful tasks, such as assisting in the normal digestive process and even producing antibodies that fight infection. These “good bugs” also provide constant defense against potentially harmful microorganisms that can spell digestive trouble should the balance tip in their favor. “The bacteria in the gut can provide a barrier to penetration of
other bacteria. They help regulate the immunity of the gut mucosa; they may play a role in the regulation of certain diseases like diabetes, neural disorders and even one’s mental state. This is a new and developing area of research,” notes Drossman. Imagine how an oil spill wreaks havoc with the ocean’s ecosystem, upsetting the natural balance. On a smaller scale, disturbances can occur in your GI system when you introduce substances such as antibiotics and other medications (both prescription
and over the counter), preservatives and additives in processed foods, caffeine, alcohol and more. Although some of these substances may be helpful for specific reasons— think drugs for a specific medical condition or caffeine to help you stay awake on that long drive—they can upset the balance of beneficial bacteria in your gut. Broad-spectrum antibiotics, laxatives and NSAIDS (including aspirin, ibuprofen, naproxen) destroy good bacteria as well as bad. When the good bugs die off, harmful
DO YOU NEED A PROBIOTIC SUPPLEMENT? PROBIOTICS ARE LIVING MICROORGANISMS (BENEFICIAL BACTERIA) SIMILAR TO THOSE FOUND NATURALLY IN YOUR INTESTINAL “ECOSYSTEM.” PREBIOTICS ARE A FOOD SOURCE FOR PROBIOTICS AND ARE OFTEN INCLUDED IN SUPPLEMENTS TO ENCOURAGE THE GROWTH AND PROLIFERATION OF HELPFUL BACTERIA. A SUPPLEMENT CONTAINING BOTH PROBIOTICS AND PREBIOTICS IS REFERRED TO AS A “SYNBIOTIC.” BECAUSE DIFFERENT PROBIOTICS HAVE DIFFERENT EFFECTS, IT’S WISE TO ASK YOUR HEALTH CARE PROVIDER BEFORE YOU START TAKING JUST ANY PROBIOTIC SUPPLEMENT. HE OR SHE CAN ADVISE YOU ON WHICH TYPE MAY BE MOST HELPFUL WITH YOUR SPECIFIC CONDITION.
bacteria can multiply, producing toxins that can upset the digestive process and even weaken your immune response. An imbalance of beneficial bacteria may cause the immune system to overreact and cause inflammation. It’s well known that inflammation is at the root of many diseases and other negative bodily conditions. “Bad bacteria can alter the immunity of the mucosa lining the gut, and it can increase permeability of the mucosa; then toxins may go into the bowel. That can cause pain and diarrhea,” Drossman explains. “Good bacteria, or in some cases antibiotics, can shift this balance, generally for the better. “When bad bacteria take over you can have an infection but also more subtle chronic symptoms such as irritable bowel syndrome (IBS) and even inflammatory bowel disease (IBD),” he adds. “This is why there is marketing for probiotics for
digestive health, and antibiotics can treat some GI diseases.” The fast-paced, high-stress lifestyles so common in America today—not to mention our poor eating habits and junk food addictions—are constantly upsetting our GI ecosystems. Some researchers believe this ongoing imbalance has given rise to the food allergies and autoimmune diseases so prevalent in modern society.
Common Digestive Woes HEALTH PROBLEMS IN THE GI TRACT OFTEN INCLUDE ONE OR MORE OF THE FOLLOWING SYMPTOMS: � BLOATING
� CONSTIPATION � DIARRHEA � HEARTBURN � INCONTINENCE
� NAUSEA AND VOMITING � SWALLOWING PROBLEMS � WEIGHT GAIN OR LOSS
� PAIN IN THE BELLY A doctor’s visit is necessary to determine the actual cause(s). Your doctor may order various testing, including colonoscopy, upper GI endoscopy, capsule endoscopy and/or endoscopic ultrasound.
Among the most common GI disorders are:
IRRITABLE BOWEL SYNDROME (IBS): CHRONIC CONDITION AFFECTING THE LARGE INTESTINE (COLON) Symptoms: Stomach cramps, abdominal pain, bloating, gas, diarrhea and constipation Treatment: Some people need medication; others can control symptoms by managing diet, lifestyle and stress CROHN’S DISEASE: A TYPE OF INFLAMMATORY BOWEL DISEASE (IBD) THAT CAUSES CHRONIC INFLAMMATION OF THE ENTIRE DIGESTIVE TRACT Symptoms: Abdominal pain and diarrhea (sometimes bloody), weight loss Treatment: Lifestyle changes (exercise and healthy diet), over-the-counter antidiarrhetics and prescription anti-inflammatory medication ULCERATIVE COLITIS: A TYPE OF IBD IN WHICH INFLAMMATION AFFECTS THE LARGE INTESTINE (COLON AND RECTUM) Symptoms: Abdominal pain/discomfort, blood or pus in stool, fever, weight loss, frequent diarrhea, fatigue, reduced appetite, sudden and constant feeling of having to move the bowels Treatment: Drug therapy; surgery may be required GASTROESOPHAGEAL REFLUX DISEASE (GERD): DIGESTIVE DISORDER CAUSED WHEN THE LOWER ESOPHAGEAL SPHINCTER (RING OF MUSCLE BETWEEN THE ESOPHAGUS AND STOMACH) RELAXES INAPPROPRIATELY, ALLOWING STOMACH CONTENTS TO FLOW UP INTO THE ESOPHAGUS, CAUSING ACID INDIGESTION (HEARTBURN) Symptoms: Acid indigestion/heartburn Treatment: Lifestyle and dietary changes, including limiting foods that cause reflux, decreasing portion size; medication may also be useful CELIAC DISEASE: AN IMMUNE REACTION TO EATING GLUTEN (A PROTEIN FOUND IN WHEAT, BARLEY AND RYE) THAT CAUSES INFLAMMATION, WHICH DAMAGES THE LINING OF THE SMALL INTESTINE AND PREVENTS ABSORPTION OF SOME NUTRIENTS Symptoms: Bloating, diarrhea or constipation, abdominal pain, heartburn, weight loss or weight gain, fatigue, joint pain, “brain fog” Treatment: Eating a totally glutenfree diet
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Eating For Better Gut Health WHAT YOU EAT INFLUENCES THE HEALTH AND FUNCTION OF YOUR GI SYSTEM— FOR BETTER AND FOR WORSE.
“Overeating can lead to bloating and other abdominal discomfort,” says Drossman. “High-fat foods, alcohol, excess caffeine and sugar substitutes, such as sorbitol, can lead to diarrhea. Avoid excesses of these items, eat a balanced diet on a regular schedule and don’t overeat.” The following basic guidelines can help make your GI system happier: � CUT BACK ON PROCESSED FOODS. � REDUCE MEAT CONSUMPTION. � AVOID SIMPLE SUGARS AND STARCHES. (THEY’RE THE FAVORITE FOODS OF HARMFUL BACTERIA.) � ELIMINATE HIGH FRUCTOSE CORN SYRUP FROM YOUR DIET. � AVOID ALL TRANS-FATS (“PARTIALLYHYDROGENATED” OILS).
� INCREASE FIBER INTAKE FROM FRUITS AND VEGETABLES. � EAT THE RIGHT BALANCE OF OMEGA-3 TO OMEGA-6 FATS (SWAP YELLOW COOKING OILS—CORN, VEGETABLE, CANOLA, ETC.—FOR COCONUT OIL AND BUTTER FROM GRASS-FED COWS). � EAT MORE FERMENTED FOODS (SAUERKRAUT, KIMCHI, PICKLES, CHUTNEYS, YOGURT, BUTTERMILK, KEFIR, SOUR CREAM, ETC.).
� WATCH ALCOHOL INTAKE, AND IF YOU DO INDULGE, MAKE IT RED WINE. (POLYPHENOLS IN RED WINE HAVE BENEFICIAL PREBIOTICS HELPFUL FOR INCREASING THE RATIO OF GOOD GUT BACTERIA.) � IF YOU EAT CHOCOLATE, CHOOSE DARK VARIETIES WITH AT LEAST 70 PERCENT CACAO CONTENT. � CONSIDER TAKING A DAILY PROBIOTIC SUPPLEMENT.
Drossman adds that exercise and stress management are also crucial for optimal GI function. Exercise is especially helpful when you’re feeling stressed out. Aim for at least 30 minutes of exercise every day, and practice deep breathing or other relaxation techniques that work for you.
GO EASY ON THE MEAT IN A RECENT STUDY, HARVARD UNIVERSITY SCIENTISTS FOUND THAT A DIET BASED AROUND MEAT INCREASES THE POPULATION AND ACTIVITY OF BILOPHILA WADSWORTHIA IN THE DIGESTIVE TRACT. THESE PARTICULAR BACTERIA ARE TIED TO A HOST OF NASTY ACTIVITIES, INCLUDING INFLAMMATION, INCREASED BILE PRODUCTION AND COLITIS, AND ARE ALSO CAPABLE OF TRIGGERING INFLAMMATORY BOWEL DISEASE (IBD). WE’RE NOT SAYING YOU HAVE TO BECOME A VEGETARIAN, BUT IF YOU WANT TO EAT MEAT, EAT IT IN MODERATION, AND WHEN YOU DO, CHOOSE LEAN CUTS.
STEP AWAY FROM T DIET SO HE DA YOU MAY W ANT TO RET HINK FO A
ND BEVERA ODS GES CONTA ARTIFICIAL IN IN G SWEETENER S. ONE STU FOUND THA DY T 12 WEEKS OF REGULA CONSUMPT R ION OF THE ARTIFICIAL SWEETENER SUCRALOSE RESULTED IN AN INCR EASE IN WE IGHT, EVEN THOUGH TH E NUMBER OF CALORIE DID NOT IN S CREASE. OT HER NEGAT FINDINGS IN IV E CLUDED A N OTABLE DR IN BENEFIC O P IAL INTESTIN AL BACTER IA.
Learn More INTERNATIONAL FOUNDATION FOR FUNCTIONAL GASTROINTESTINAL DISORDERS, INC. (IFFGD) serves as a resource for digestive health knowledge and offers support and assistance about functional gastrointestinal and motility disorders. IFFGD.ORG (888) 964-2001 THE ROME FOUNDATION An independent not-for-profit 501(c)(3) organization that provides support for activities designed to create scientific data and educational information to assist in the diagnosis and treatment of functional gastrointestinal disorders (FGIDs). ROMEFOUNDATION.ORG (919) 537-9461 DROSSMAN CENTER Committed to innovative physician training and education in patient-centered care to enhance physician/patient relationships and improve clinical outcomes. DROSSMANCENTER.COM (919) 360-1234
JAN’16 › tchealthyliving.com
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• cosmeticdocs.com
NUTRITION FITNESS BEAUTY
H E A LT H Y
FITNESS
All About That Waist
One new study, with its shocking conclusions regarding body weight, may have some people jogging to the nearest gym.
Source: cnn.com
According to the study, excess baggage around your waist places fat in closer proximity to vital organs and can be more deadly than obesity itself. Appearing in the latest edition of Annals of Internal Medicine, the study followed 15,000 participants, with researchers estimating that men with bigger bellies have twice the mortality rate than men who are just obese. Women had 1.5 times the risk.
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body
NUTRITION
Beneficial Bones
notably hard to find in other foods). Bone broth can be used in soups, stews, gravies and even cocktails or can be enjoyed the simple way, with a bowl and spoon. Although making broth may sound like a big undertaking, Sally Fallon Morell, author of Nourishing Broth: An Old-Fashioned Remedy for the Modern World, says home cooks need not feel overwhelmed. Published in 1996, her book was one of the first to cover the health benefits of preparing broth at home. “If you really want to make it easy, get a slow cooker,” she explains. “Whenever we eat chicken, I save the bones in a plastic bag. It takes the bones of two chickens to fill up the Crockpot. I always add a split pig’s foot or some chicken feet because the feet have so much collagen in them.” Simply allow the bones to simmer for 12 hours, and voilà. Each set of bones can be used twice. But how can you tell if you’ve made a quality broth? “That first pitcher you get from the first cooking, that should gel. It should be like jelly when it cools down. The second batch won’t gel as much but will still be good for you. If you’ve not done a lot of cooking and you do this for the first time, you can be really proud of yourself!” And before you think a can of chicken soup from the store will have to do, think again. “There’s no melted collagen in any canned or dehydrated soups. They get a broth-like taste with MSG or various powders, even if it’s not on the label. It has none of the benefits of broth,” says Sally. That’s right—bone broth isn’t just an athletic aid but also the beauty buff’s best friend thanks to high collagen content. “Broth feeds your collagen, and we have more collagen tissue than any other kind in our body, more than muscle and bone. It’s in all our organs, our eyes, everywhere. Specifically, there’s a layer of collagen under the gut lining and under your skin, so when your collagen is good, your skin is good and your gut works properly,” Sally says. “My mother always said chicken broth gave you beautiful skin. When she died in her 80s, she had no wrinkles!” If you’d like to try making bone broth at home, check out Sally’s Nourishing Broth at nourishingbroth.com. We’ve got a few starter recipes to experiment with here.
B
one broth is an ancient health food that is making its way back onto the menu. Now Hollywood stars like Gwyneth Paltrow and Shailene Woodley are touting bone broth’s benefits during interviews, and the soup is even part of the diet prescribed to the Los Angeles Lakers. Bone broth is produced by boiling animal bones, particularly joints, for six to 12 hours. The result is a nutrient-rich liquid loaded with calcium, phosphorous, magnesium and a host of other trace minerals. It’s known to help with IBS stomach conditions, autoimmune support, detox and rheumatoid arthritis. Some say it helps boost energy and focus. Its high protein and gelatin content protect the digestive tract and aid in nutrient absorption. Glycosaminoglycans are also found in bone broth, an essential component to our bodies’ ability to absorb shock while moving (and they’re
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Broth feeds your collagen, and we have more collagen tissue than any other kind in our body, more than muscle and bone. › Sally Fallon Morell
Sources: yahoo.com, grantland.com, espn.com
It may sound like Flintstone food, but it’s taking the nutrition world by storm (and it should). › By Katie McPherson
Simple Slow Cooker Stock 6 2 1 2
cups chicken bones chicken feet or 1 piece split pig’s foot onion, coarsely chopped tbsp vinegar cold filtered water
Place chicken bones in a large stockpot. Add feet and onion and then vinegar and enough cold filtered water to cover bones. Let stand for 30 to 60 minutes. › Cover pot and cook on low heat for 6 to 12 hours, checking occasionally to ensure bones remain covered with water. Add more as needed. › Remove bones with tongs or slotted spoon. Strain stock into heat-proof bowl or measuring container. If not using right away, cool to room temperature and refrigerate uncovered for several hours until fat rises to top and congeals. Skim this off if desired to use in other recipes.
Golden Chicken Rice Soup 2 1⁄4 1⁄2 3⁄4 2 1 1
quarts homemade chicken broth tsp ground turmeric cup brown rice cup finely chopped chicken carrots, peeled and grated ripe tomato, seeded and chopped cup baby spinach leaves, chopped Sea salt and freshly ground black pepper
Pour broth into large saucepan. Add turmeric, and place over high heat and bring to boil. › Add rice, reduce heat and simmer for 1 hour or until rice is cooked through. › Add chicken and carrots, tomato and spinach, and simmer until cooked through. › Season with salt and pepper as desired, and serve. JAN’16 › tchealthyliving.com
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H E A LT H Y
body
FITNESS
Go The Distance
The newest products for runners were previewed at The Outdoor Retailer Market in August 2015 and will hit the shelves this spring. Though your running routine may be a little different due to the weather this time of year, get ready for more comfortable runs come spring with this new gear. Track your runs, get coached by your shoes, enjoy a healthy energy boost and more with these cool, new products.
This shoe has a micro-sensor built into it to help you improve your gait and monitor things like cadence, pace, time, distance, foot pressure and ground contact time. Use your smartphone and headphones to let this shoe coach you into better form. $199
Voke Tab
For the times you’re running low on energy, pop a tablet in your mouth and enjoy a gentle boost with little to no crash. Green tea is the secret ingredient of the seven, chewable tablets within each tin. $7
Merrell’s Capra Tech Tee You don’t have to strap your phone on your arm anymore. Instead, tuck your phone into the dry, mesh pocket of this shirt for protection and easy access. $90
Julbo Breeze Shades
Performance-sunglass company Julbo released new shades called the Breeze that have bendable earpieces to allow you to customize the glasses to your perfect fit. $180
Hydrapak Speed Cup
Stuff this cup into the waistband of your pants at your next race. This 10-gram cup is built to collapse but can hook onto your pack, too. $10
Montane 777 Jacket
It’s tough but breathable and perfect for more extreme weather. This slim, lightweight jacket folds up into its own pocket, too. $289
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Salomon Intensity Tights
When you need to brace yourself after a long run or want to power up the last incline, these are the tights for you. Available for both men and women in short and mid lengths, the tights feature non-slip hand pads on the thighs. $70 for shorts, $80 for capris, $95 for full length (men only).
Cap Pro Buff
It’s a reversible, quick-drying hat with an angled brim designed to protect your eyes when looking up at an incline. $29
NUUN Plus
Supplement your water with two of these tablets for 40 calories, 100 milligrams of potassium and 50 milligrams of sodium, calcium and magnesium to get you through longer workouts. $7
Sources: running.competitor.com, womensrunning.competitor.com, trailrunnermag.com, thecampingtrail.net
Altra IQ
MIND HOME FINANCE
H E A LT H Y
MIND
Achy Breaky Ear
“But here’s my number, so call me maybe.” Throwing it back to the year 2012, most of us would admit to having this Top 40 hit stuck in our heads—probably more than we wished for.
Source: cnn.com
Referring to this phenomena, better known as “earworms,” scientists reassure us that this endless loop of hearing a song in our heads over and over is beyond our conscious control. One Goldsmith study published in the journal Memory and Cognition showed the singing we hear in our heads is true to the actual recordings, with tempos only 10 percent off from the originals! Another study associated earworms with your body’s emotional processing. So, next time you get an annoying song stuck in your head, just go with it. It’s just your brain hard at work. PAGE
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vibe
HOME
Home Smart Home
A house needs those special touches to become a home. But when it comes to paint colors, furnishings, accent pillows, vases, rugs and curtains, it can become a little much. Good news: There are tons of apps for that. Here are the décor apps you shouldn’t decorate another day without.
Mark on Call by M.O.C. Interior Designer, LLC $4.99
Considering remodeling? Try before you buy. This app replicates the dimensions of a room and allows the user to take pictures of fabrics, finishes and flooring to overlay them onto each surface.
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Furnish
by District Nerds, LLC
Yard Sale Color Treasure Map Capture
LikeThat Décor and Furniture
Free
by Shawn Kolodgie
by Benjamin Moore
Furniture ain’t cheap, so see how it would look in your home before you fork over any money. Furnish lets you try items from IKEA, Target, Crate&Barrel and more in your house, and click to buy if you fall in love.
Free
Free
by JustVisual Inc.
For savvy shoppers ready to fill their spaces with trendy antiques and furnishings you can’t find elsewhere, this is the ultimate guide to yard sales within a 30-mile radius. Just plug in your ZIP code and you’re on your way!
Snap a picture of something that evokes a certain mood for you and let the app match it to one of their paint colors.
Free
tchealthyliving.com › JAN’16
See a chair that would be perfect in your living room? Snap a photo and this app will find similar pieces available for purchase so you can easily find the perfect piece.
Moodboard by A Tiny Tribe, LLC $9.99
Mood boards are used by designers to gather colors and images to curate a style for a room. Now create your own, all available and easy to edit on the go (so you can reference it while at the store debating a purchase).
Blogs for Better Homes
Apps aren’t the only way to approach your home’s design. There are quite a few interior design blogs to peruse as well, and a handful of those stand out from the rest. We’ve curated a reading list of our favorites. DESIGN*SPONGE designsponge.com That’s right—the blog that spawned the app has even more content available online. They explore spaces internationally so you can incorporate new styles. MAGNOLIA magnoliahomes.net Do you love Chip and Joanna Gaines from HGTV’s Fixer Upper as much as we do? Joanna’s blog is full of gorgeous interior design and DIY projects, and you can see photos from every episode of the show to recreate a look you loved on-screen in your own home.
THE PURSUIT OF STYLE thepursuitofstyle.com Blogger Lindsay Speace owns an interior design firm but shares her knowledge for free online. Browse her interiors category where she breaks everything down and provides links to specific products.
A BEAUTIFUL MESS abeautifulmess.com Sisters Elsie and Emma make it possible for anyone to DIY adorable centerpieces, banners and more.
A CUP OF JO cupofjo.com Need help adding color to a room? Got it. Going for a bohemian look? Check. Looking for affordable art? Jo showcases it all.
Sources: popsugar.com, buzzfeed.com, architecturaldigest.com, housebeautiful.com, theguardian.com
Project Color Photo Houzz by The Home Depot Measures Lite by Houzz Inc. Free
by Big Blue Pixel Inc.
Free
With this app, you can easily imagine your home with over 1,000 paint colors or stains to choose from. Upload or take a photo of the room, select a color from the catalog and instantly see how it will look when complete.
Free (or $6.99 for the upgraded version)
Like Pinterest but just for houses, Houzz has over 7 million high-res photos of interior decorations that’ll blow your mind, inspire you and help you define your own décor before your next big project.
Moving to a new place? Take pictures of your furniture, record exact dimensions on the photos and map the dimensions of each room. This will help you plan furniture placement flawlessly without any heavy lifting.
CUPCAKES AND CASHMERE cupcakesandcashmere.com Emily Schuman has a famous blog, wrote a book and just finished a forthcoming home décor line, so she’s a pretty trustworthy source for your design needs. Her tutorials are easy to follow, and her modern eclectic style is to die for.
Stanley Level Chairish
Design* Sponge
by Stanley Black & Decker, Inc.
by Chairish, Inc. Free
by DWNLD, Inc.
Free
Browse pre-loved decor from favorite brands such as Knoll and Chanel. From vintage furniture to artwork, you’ll love purchasing unique finds likely to be admired by all of your house guests.
Free
For a portable level in the palm of your hand, this app is a must-have. The days of wondering if that frame is actually straight have passed.
The blog that has been called “Martha Stewart Living for millenials” finally released their app, giving everyone mobile access to DIY tutorials, makeover photos and décor inspiration.
JAN’16 › tchealthyliving.com
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H E A LT H Y
vibe
FINANCE
Money Makeover
Are you tired of your financial situation and ready for a change? There’s no better time to start than right now. We’ll show you how to avoid making hard-to-reach goals by starting small and building on your successes.
FOLLOW A BUDGET
Making a budget will help you keep track of your monthly expenses and will show you where you need to cut back. There are several software programs, apps and spreadsheets, like mint.com and the Left to Spend app, to help you get started. When you look at your total household income, use cnnmoney.com’s formula to see if you’re spending a reasonable amount on life’s necessities:
housing and debt payments
26%
living expenses (including food, clothing, entertainment, medical, transportation and utilities)
25% taxes
15% 4%
savings and retirement
insurance
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TAKE BABY STEPS.
Start getting your finances in order by making a manageable goal, like building an emergency fund. Slowly put aside $500 to $1,000 in a separate account. Then, calculate your expenses for one month and multiply that number by three. This number is the ideal amount to keep stashed away for emergencies, according to Reader’s Digest. So, keep adding to the fund until you reach your goal.
PRIORITIZE. Don’t try to accomplish everything all at once. Instead, decide which area of your finances will make the most difference. For example, if you’re trying to pay down debt, try making an extra $100 each month by selling things you don’t need or taking a side job. But if you’re trying to save for a necessity (like a car) and pay off student loans at the same time, moneyunder30.com
recommends saving for the car first, since the loans may take years to pay down.
PAY YOURSELF. When
you’re paying bills, it’s easy to forget to pay yourself. Write yourself a check or transfer at least six percent of your paycheck to a savings or investment account. Treat it like a bill so that each month (or each paycheck) you’re saving money. Make it easier by setting up your account to automatically withdraw a specific amount and transfer it to your savings.
STAY MOTIVATED.
For each small goal you achieve, make another small goal and take your financial success a step further. And instead of considering yourself a failure when you slip up, look at the progress you’ve made to keep yourself motivated.
Sources: moneyunder30.com, rd.com, cnnmoney.com, money.usnews.com
30%
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
4
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
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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
JAN’16 › tchealthyliving.com
47
PROMOTIONAL FEATURE
BRING THE
NEW YEAR HOME!
We’ve all heard the expression “New Year, new you”. Those words carry a sense of opportunity to do something different with the hope of improving upon the previous year. While this often includes improvement in health, relationships, and career goals, it can also apply to the place where our time is spent most – at home. If this is the year you are finally building the dream home you’ve always wanted…make it count! Don’t settle for less than what’s been envisioned for so long. When you set out to design your home, go beyond the dated and embrace the contemporary. Discover new ways to achieve the exterior look that will set your home apart from the rest. If this is the year for work to begin on a new home renovation project…make it unique! As we’ve mentioned in previous issues, there are many television shows and social platforms with a specific focus on home renovations and remodeling ideas. With resources like these so readily available, your project has the potential to be something very special. If this is the year for your outdoor paradise to finally come to life…make it enjoyable! An outdoor paradise should be just that – a paradise. With products like fire pits, fireplaces and garden benches available as do-ityourself (DIY) projects, it’s never been easier to have the backyard retreat you’ve always dreamed of. For a fleeting moment, New Year opportunities are at your fingertips. There’s no better way to use them to the fullest potential than by bringing them home!
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BY GENERAL SHALE tchealthyliving.com › JAN’16
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